It's been Awhile....

I haven't given up the ship if anyone is wondering. I had my 9 year old son up for a visit and I simply didn't have time to make any entry's. It was nice to be with him and see him. He stayed a week. I brought him home for Easter and stayed a few days with him and my eldest son (he is 19).

It's not a bad trip and took me about 7 hours ( I live in Ottawa,Canada and he lives in Long Island, New York). I even drove through a freakin blizzard!! We all spent some time together going to the movies (saw The Shooter..good action flick!) and taking in a NY Mets Baseball game. It was just too damn cold!!

As everyone knows when you break your routine it's difficult to "stay the course" weight management wise. I managed to do it but it was a bitch! 4 days of nothing but restaurant food is certainly a challenge but with the right frame of mind I surprised myself and was able to maintain my weight!

I started with breakfast (of course!) and although I brought protein powder and my vege-greens with me it just wasn't practical or convenient to have it. So off to the diner I went. I started with 2 eggs, 2 slices of toast , a fruit cup and some coffee. That seemed to do the trick ! Lunch was taken at any fast food place that offered a chicken ceasar salad. Dinner was a little more problematic because most dinners are salt laden and overly large. I was able to stick with chicken or salmon, some greens and veggies,water with lemon and no dessert. Overall it wasn't as difficult as I thought it would be.

In case you think I am some kind of nut I DID eat some stuff I shouldn't have . I mean how can you go to the movies and avoid that 1lb bag of Twizzlers( my sons ate about half though) or take in a Ballgame and NOT have a hot dog and one of those big old pretzels?? I have even snuck a couple of slices of NY Pizza!!

Overall, I think I ate well and certainly the scale agreed with me ( I only gained 1/2 a pound) so I think I did well. But taking a week off from exercise and then starting back up is another story.....UGH..let's say it wasn't pretty and leave it at that!

That's it for today..I will be posting more frequently ( if anyone is actually reading this).

Live Lean,Fit and Well!
Richard

Berries

Today I am going to talk a little about berries. I was never the type of person that ate berries ( unless it was blueberry pie!) until I started my fitness program. I must admit that since I started making berries part of my daily routine I feel and look better.

Now I am not saying that it changed my looks( I wish!) but they did help make my skin look better and clearer. I know they make me feel better because if I don't have them I feel tired and lethargic all day!

So what about them? You ask. Let me tell you:

Berries in general are a good source of vitamins and phytochemicals. Phytochemicals are components of fruits or vegetables that may help to prevent diseases, and perhaps even help to treat some disorders. For instance, cranberries and blueberries contain a substance that will help prevent or treat painful bladder infections. Extracts from blueberries and strawberries have been shown to have anti-cancer properties in laboratory settings. Red raspberries have also demonstrated similar anti-cancer properties in the lab. Dark colored berries like black raspberries contain powerful antioxidants which may help to slow down the aging process and keep us healthier. Berries also contain lutein, which is important for healthy vision, especially blueberries and raspberries. Hopefully, further research on the different phytochemicals found in berries will prove to be fruitful.

A cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for a healthy immune system and for strong connective tissue to keep away the wrinkles. Strawberries also add a bit of calcium, magnesium, folic acid, and potassium and only 53 calories. A cup of blueberries offers a smaller amount of vitamin C and minerals, but don't forget about the lutein and phytochemicals for only 83 calories. A cup of cranberries is similar, but with only 44 calories. One cup of raspberries offers vitamin C and potassium for 64 calories. There are other berries as well that offer similar nutrition and healthful benefits, such as loganberries, currants, gooseberries, lingonberries, and bilberries.

A new comer is the Acai berry. Acai is a Brazilian berry that is considered to be one of nature's most complete and healthy organic foods. The acai berry is loaded with antioxidants, amino acids, essential omegas, fibers and protein. As I said it is relatively new to the nutrition scene and fairly expensive. I found it in capsule form in a place called Nutri-land. I am sure most health food stores will carry it.

The Goji berry makes a lot of claims and I am not one to judge. However, the only evidence that it does what it claims to do( that *I* found) is from a Chinese study that was partially translated and only used a few test subjects. Read up on it and use your own judgment. :)

As I stated before, I just take a half cup a day and place them in my protein shake. This way I consistently get at least a half of cup. If I eat any more during the day ..it's a bonus!

Well that's my two cents..Your mileage may vary :)

Live lean, fit and well !!
Richard