Why Mick's Up With Fasting?

UPDATE:  I have done more research to confirm that long-term fasting is easier on men's systems than on women's.  So, please beware, if you are a lady wishing to attempt fasting.  If your body is sensitive to drastic drops in calories, be mindful, and listen to your body.  There is a range of seriousness associated with its possible side effects, from mild alterations in monthly schedule, to severe in terms of causing premature menopause.  Again, ladies, listen to your body, be informed through research, and be kind to your body.  That is not to say that there is no good fasting.  This is just a warning of side effects.

I was reading about the advantages of fasting, and after 3 days (only water and no more than 15-20 calories per day, which means like lemons and stevia are it... no more!), there are a lot of great benefits.   

So...
Yes, I have done better, but am still not totally maximized in my living.  The family is even more on board now.  When some issues that are more than just minor ones pop up, it gets people's attention.  It's not great, but it is a good thing to get someone motivated to do better. 

I decided to try a fast... at the start of the new year... and to invite the family (mainly the hubby) to participate.  We did it!  Well, we aimed for 5 days, out of the blue, without ever doing it before and without prepping (not recommended!), and we made it through 3 days!  Wow!  Even though I expected to make it through 5 days, I am so pleased that we made it 3.  

Don't get me wrong.  There are benefits to any amount of fasting, but some major ones start kicking it at 3 days, and continue to do more and more for the body through 5 days, which is why I had that goal.  I was happy to know, though, that nothing was wasted when our attempt ended with the 3 day fast. 

Where I did the research for the fast was through Dr. Jockers' website.  I follow him on social media, and I saw some interesting things coming through in his posts. 

He was even part of a Fasting Lifestyle Summit recently.

I recommend everyone take a look at the information.  Do the research.  See if it is something that you consider beneficial to your body and your health. 

A few reasons for my desperate attempt are: 

1. I want to fit nicely in my Mother-of-the-Groom dress in May, and look a bit more healthy, fit, and even younger.
2. A major milestone is coming at the end of the summer, and being a fit and healthy 50-year-old is as big a goal for me as 40 was, when I was first introduced to this Maximized Living info.
3. Hubby has lots of issues, which are not being properly handled, and so this was a shot in the dark, wondering if something so drastic could shift his mindset.

Are you at a point of desperation?  Maybe you could try something new.

Many wishes to you for a great year and great successes! 

Now, it's time for me to prepare for my February fast!

“When you fast,

do not look somber as the hypocrites do,

for they disfigure their faces

to show others they are fasting.

Truly I tell you,

they have received their reward in full."

Matthew 6:16 (NIV)

Mick's up Buddies

Do you have an exercise buddy?  When I coached at our local Curves®, a lot of the members enjoyed working out with a buddy.  It really helped them to keep up their visits at the gym... so much so, that if their workout buddy didn't make it to the gym, neither did they.  Even worse, if one buddy quit, both quit.  So, except for these last statements... the ones about not working out and quitting..., having a workout buddy really is a great thing.

We covered the importance of accountability earlier this week, so why not relate it to exercise?

"The average female will shed more than 10 pounds when she has girlfriends who are willing to eat healthily and train with her.  But a fifth of those who choose to go it alone don't drop a single pound." (Daily Mail Reporter)

That's enough of a reason!  Isn't it?

I must admit.  I do exercise on my own, more than with a buddy.  However, when dealing with factors like injuries or yucky weather, it's easier to talk myself out of my workout than if I have someone relying on me to back them up.

It's been a fun year, watching my family blossom into mini-athletes.  It really helps that my husband has more energy from our lifestyle change, and now initiates outside play with the kidderz, as well as MaxT3 workouts with me.  What a surprise to have a new workout buddy in my own house!

Even though it is more fun with a buddy, I did witness, as a coach, more talking than exertion at the gym.  (That doesn't happen at our house.  I don't allow any slacking.  Just ask my hubby.)  So, beware.  Make sure you are truly keeping each other accountable, if you're serious about making it worth your while and reaching your weight loss and fitness goals.

Do you need that extra boost from a buddy?  There are tips on seeking out the right person.

I don't know about you, but I certainly get more competitive when I'm working out with someone else.  That makes me work harder, which of course makes it a much better workout.

So, get a great workout, bring someone along, and have fun!

Everyone who competes in the games goes into strict training.
They do it to get a crown that will not last, but we do it to get a crown that will last forever.

1 Corinthians 9:25 (NIV)

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Mick's Sprints and Jumping Jacks

Being that I like early mornings, it’s great to find scientific reasoning behind it.  So, here it is!

Did you know you can actually get more benefit from your exercise, if you workout early in the morning before eating breakfast?  Weight loss?  Wellness?  Energy?  Early Mornings?  No need to say more!  I’m there!

In Mick’s in Groceries, I listed out a typical day of grocery shopping.  Today, it’s a typical day of exercise.

Before eating breakfast, usually after my daughter gets on the school bus, I go for a run and/or sprints.  No bragging here… I don’t run far.  In fact, I’m back home within 15 minutes, with plenty of time to spend with my son before he gets on his school bus.  When I do sprints, it’s a 20-second sprint followed by a 20-second rest, and then a repeat of that set 2 more times (for a total of 3 sprints).  After a 2-minute recovery, I either do another set of 3 sprints, or I concentrate on other muscle groups by doing other exercises (push-ups, pull-ups, dips, shin slaps, bicycles, squats, lunges, squat-thrusts, jumping jacks, etc.).  After the second grouping of 3 sets of 20-second exercises, another 2-minute recovery is then followed by a final grouping of 3 sets of 20 seconds.

This is an awesome way to get a quick workout and to get the body burning fat for hours!

Similar information is also found in Mick’s up Exercising, where we learn about interval training: 
“When you exercise for no more than 20 minutes at one time and your regime consists of any form of exercise such as stationery bike, cycling or running up a small hill, even doing 50 start jumps for up to a minute followed by rest/recovery for up to 2 minutes, you are doing what Dr. Sears calls supra-aerobics, beyond aerobics. That is training your body to recover quickly and build lean muscle tissue in preparation for its next intense training session. This is really a modified version of interval training.” (Teya Skae of Natural News)

Whatever it’s called, I love it.  It’s quick.  It’s easy.  It works! 

(It gets a body revved for the work of the day, and it allows time for the more important things in life, like spreading the Good News of the Gospel and sharing God’s love with those around you!  Go for it!)

“ I do all this for the sake of the gospel, that I may share in its blessings.
Do you not know that in a race all the runners run, but only one gets the prize?
Run in such a way as to get the prize.
Everyone who competes in the games goes into strict training.
They do it to get a crown that will not last, but we do it to get a crown that will last forever.”
1 Corinthians 9:23-25 (NIV)

~

Mick’s in the Sweets

2007: Before a Healthy Lifestyle

What kind of a romantic am I, forgetting Sweetest Day on the 15th?  I even bought a nice card for my hubby early… but did I remember to give it to him?  Nope!  I guess that clarifies that I am not much of a romantic.  It only makes sense, since Jay is the true all-out romantic of the two of us.  Sorry, Hon.  I will be giving you the card now!  Sweetest Day was a little delayed this year.

It is said, Sweetest Day was organized by candy manufacturers to promote the health benefits of eating candy and chocolate every day.  Ummmm…. Well….  Let’s see what we can find, but I’m a bit skeptical, since they include sugar, and I’ve already covered some of the reasons sugar is not a good thing.

I found some great information quickly at “What You Can Do With Nutrition To Prevent Breast Cancer” in which Kimberly Roberto states:  Cacao is a “raw form of chocolate… rich in Flavanols (powerful antioxidants) which are highly absorbable by the body.  Cacao has a phenomenal ORAC score of over 433,000.  CAUTION: Don’t get too excited and load up on chocolate bars.  This is not a free pass at the dessert counter either.  Most chocolate is loaded with other additions like milk products and sugar.  Stick with raw cacao powder – add it to smoothies, yogurt, or mix with avocado and stevia for a mousse-like dessert.”

You can learn about some “healthy” chocolate and then order it through Beyond Organic.

Here might be a good spot to quote a great doctor I know, “The overall quality of your health is determined by the quality of your habits.”

Tell me something.  What can you do to maximize your nutrition this week?  Do you have some bad habits to break, or maybe some good habits to start?  Give it some thought, and then have fun improving!

“You've captured my heart, dear friend.
You looked at me, and I fell in love.
One look my way and I was hopelessly in love!”

Song of Solomon 4:8 (The Message)

 

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Mick’s in Some Vacuuming

I took time out today to prep the house for guests (my awesome parents-in-law).  So that got me curious to know how much of an interval training workout housework is, specifically vacuuming.

Any guesses?

“Exercise by any other name still counts.  Several household chores qualify as aerobic activity, including sweeping, mopping, vacuuming, washing windows or cleaning out the garage, according to the American Heart Association.  The National Institute on Aging adds that raking leaves, gardening or cutting the lawn with a push mower constitutes moderate aerobic activity, as well.” (Pam Murphy, “Easy Ways to Increase My Heart Rate”)

“What's moderate intensity?  Moderate activity includes things like brisk walking and biking as well as daily activities such as mowing the lawn or vacuuming that raise your heart rate for at least 10 minutes continuously.  You feel a little warm and are able to talk while you exercise.  If you try to sing it's difficult.  You are working at 65%-74% of your maximum heart rate during moderate activity.” (Fit After 50)


I find counting calories not important for fitness (neither intake nor burning), but for those of your who are calorie counters:
“In this instance, a bigger house is better!  A 150 pound person can burn around 239 calories an hour pushing the vacuum around.” (National Academy of Sports Medicine)

“Different people burn calories at different rates, but the level of intensity and the duration of your chosen activity will determine how many calories you will burn.  Yes, it's true, even vacuuming burns some calories!  Generally speaking, the faster your heart rate, the greater the caloric burn.  So if you've got a huge house and work at a vigorous pace, you could even consider it a cardio workout.  Did you know that you can increase the rate at which you burn calories?  By simply adding a little lean muscle to your body by participating in a resistance training program, you can increase the number of calories your body burns on a daily basis.  A faster metabolism means less body fat.  You don't need to look like a bodybuilder to benefit from this either, even a little new muscle will help.  Your new and improved metabolism will help you burn more calories day and night, and applies to all activities, including vacuuming.  Happy house cleaning!” (Chris Gomes - NASM Elite Trainer)

Pay attention to proper vacuuming.  Don’t hurt yourself.  Instead, concentrate on your muscles for some added benefits:  “Practice engaging your core and using your hip and leg muscles as you vacuum.  You may be shown a partial lunge exercise to simulate the actions needed to complete this task safely.  Keep the vacuum directly in front of you at all times.  Avoid trying to reach around corners or objects.  This will force you to bend and twist your low back.  Don't twist or bend your trunk to get under objects or to reach into tight spots. Use the rules of safe lifting (described in Session Four) when lifting and transporting the vacuum.” (Back Care Boot Camp)

So, being a moderate activity, vacuuming is not getting the heart rate up to the target for interval (burst) training, which is what I needed… but it is a great workout, regardless!

Be safe, and have fun doing housework, knowing you’re getting a workout!

“She sets about her work vigorously;
her arms are strong for her tasks.“

Proverbs 31:17 (NIV)

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Mick’s in the Age Factor

With all the fun gadgets at their fingertips, it continually gets more difficult to get the kidderz up and moving, but we want to teach them good habits for a lifetime of health, don’t we?  Let’s not curse our children into a sedentary life of dis-ease.  Let’s figure out ways to incorporate exercise into our  lives AND theirs.  Let’s set a good example. 

It’s hard to believe, but kidderz have shorter attention spans for structured exercise than we adults do.  So, what better way to find a fitness routine that works for the family than to look into short-duration exercise.  The benefits are mentioned in Mick's up Exercising.  One of the forms of short-duration exercise is P.A.C.E., developed by Dr. Al Sears.  He says of one of his patients, “after she dropped 30 pounds of fat and shed over 25 inches, her whole family joined in.  Now they all do P.A.C.E. together. ” (Power for Healthy Living)

Yes, you can truthfully say kids get incidental exercise throughout the day, but when they get a healthy dose of exercise, it’s not only good for them… we also reap some added benefits: “Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.” (Kids' Health)

Not only do we benefit from exercise when the kidderz benefit, but we can be like kids again ourselves!  “Exercise is one of the most natural ways to ensure release of more HGH.  However, it is regular and intense workouts that work better in place of longer workouts.” (Articlesbase)

Why do we want the HGH?  What is HGH?

HGH: “[Human] Growth Hormone and testosterone are effective and you’re supposed to make them yourself – and you will if you apply the power of short duration, high output exercise.  While studies show that ultimately, low intensity exercise does nothing for hormones – and can even produce bad hormones – short duration, high intensity can literally take years and pounds off your body.  The impact of exercise and the damaging effects of aging could be greatly reduced if you learn how to use exercise to induce a “good” hormone response.  Doing this type of exercise, you’ll also see fat that was hard to dislodge, begin to go quicker. Studies have shown that when you crank up the intensity for a short period to the point where you can feel the burn, growth hormone is released in such a way that better regulates fatty acid through your metabolism.  Again – exercise is natural, safe, and has NO SIDE-EFFECTS.  It’s the TRUTH!” (Maximized Living)

HGH = Human Growth Hormone = promotes organ growth and is an important regulator of fuel metabolism in both health and disease (The Endocrine Society) = looking younger!

Remember my reference to the magical age of 30 in Mick's in Oxygen?  Check this out: “The production of HGH slows down after the age of 30, and this is supposed to be the main cause of aging.” (Articlesbase)  You want to look younger, don't you?

Whatever your age, exercise is important.  So, get moving... fast... and take your family with you!  Remember... It doesn't have to take long.  You'll even have time for a board game and sitting at the table to eat together.  You can start a new tradition!  Mix it up!  Have fun!

Ladies:
On Friday, we’ll look at why we want testosterone.  Have no fear!

Get empowered!  Here’s a head start on more research and a couple of fun links to share with your kidderz*:

Be a kid again!

Kaboose*
Anti-Aging
Healthier Talk
Maximized Living
Tiny Body Clocks
Why Exercise is Cool*
Healthy Aging Review
Exercise for Children - Medline Plus
A Family Culture of Maximized Living
Journal of the American College of Cardiology
HGH and Exercise - Increase HGH with Exercise


I definitely do not encourage use of any type of drugs.  There are sites out there promoting HGH supplements.  The best way to boost your HGH is naturally through exercise.  There are special cases, but those are for doctors to advise.  Get a 2nd and 3rd and 4th opinion!  Don’t forget:  See what a chiropractor would say.  They are doctors, too!

“Even youths grow tired and weary,
   and young men stumble and fall;
but those who hope in the LORD
will renew their strength.
They will soar on wings like eagles;
   they will run and not grow weary,
   they will walk and not be faint.“

Isaiah 40:30-31 (NIV)

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Mick’s in the Oxygen

What’s your stage of life?  What’s your fitness level?  Are you Mom or Dad, and you have a few extra pounds that you still blame on the kidderz, even if they’re in Middle School?  Maybe you’re a grandparent, feeling as though exercise is for the younger generations.  Oh… do you fit in the category of a younger generation, and you haven’t reached the magical age of 30 yet, which means you don’t know the feeling of everything changing for the worse (no snap, crackle, and pop when you crawl out of bed in the morning…  no pounds sticking around, despite your efforts)?

No matter where you are in life, exercise is important, if you want your body to be healthy.  You’ve heard this before, but do you know the science behind it?

Check this out!  “The most important element you need to survive at your max, or to even survive at all, is oxygen.  Low levels of oxygen enable the accumulation of toxins in your body which can lead to disease.  Exercise increases your oxygen intake and produces lean muscle.” – Maximized Living  (We’ll be getting to the lean muscle part in a post later this week!)

Alkalize for Health states:  "When the oxygen saturation of blood falls, conditions become ripe for the creation of cancer.” (See The Terrible Two: Cancer and Circulation).  “All normal cells have an absolute requirement for oxygen, but cancer cells can live without oxygen - a rule without exception." (Dr. Otto Warburg, quoted in Philpott)

Be sure to get oxygen!

“Deprive a cell 60% of its oxygen and it will turn cancerous (McCabe, page 192).  Deprive a cell 35% of its oxygen for 48 hours and it may become cancerous.” - Dr. Otto Warburg. Read Dr. Warburg's papers in the Library: Lecture 1, Lecture 2.

Mick’s sum up:
  Exercise = oxygen = healthy cells! 

“The best method for intake, usage and storage of oxygen is through movement and the best method for movement is exercise!  Oxygen is one of the most essential elements that you need to intake for survival.  If you take in low levels of oxygen, you enable your body to accumulate toxins, develop disease, and possibly cause early cell death.  Are you starting to understand how all of these 5 Essentials work together?” – Maximized Living

Take it from a mom who has been there.  I’ve blamed the extra pounds on the kidderz.  I’ve kept too busy with life, wishing it was enough to get me fit, and just hoping it was enough to be considered healthy.  Face reality.  It’s not enough.  If you’re not truly exercising, taking specific time in your day to focus on increasing your oxygen intake, then you’re not at your healthiest, and there’s room for improvement… but… I’ll let you in on a little secret!  It’s not as difficult as you might think.  It doesn’t have to be time-consuming.  In fact, lengthy exercise might be counterproductive.  Curious?  I tell you more about it in my next post: Mick's up Exercising!

Are you seeing how the 5 Essentials work together?  It’s not a mistake that these 5 things are packaged together so conveniently to get you information on being the healthiest you.  They are essential!  You need all 5.  Think them through, and they all make sense.  They’re simple enough to follow.  Most likely you’re already incorporating them… at least some of them… into your life.  If so, it won’t take much to improve on them and add in the essentials you’re missing, and then you’re on the road to the healthiest you’ve ever been.

“Then the LORD God formed a man from the dust of the ground

and breathed into his nostrils the breath of life,

and the man became a living being.” 

Genesis 2:7 (NIV)

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Mick's up with the Sweeteners

Stevia Flowers

At this point, you probably are thinking we don't have much fun in life, if we are keeping sugar away from our house.  Well, let me tell you:  living with a bunch of sweet-tooths (is that how it's said, when plural?), and having a good-sized one myself, we had to find creative ways to bring the joy of sweets into our new healthy lifestyle.

Ready to be creative?  It is worth it!

There are two main sweeteners that I have found endorsed in the health arena:  Stevia and Xylitol.

You might have heard of Stevia, but where does it come from?  As Wikipedia explains: "Chemists isolated the glycosides that give stevia its sweet taste. These compounds were named stevioside and rebaudioside." The plant is named Stevia rebaudiana.  We can find it in products named:  SweetLeaf(includes inulin) or Stevita(includes erythritol) or store brands of Stevia, such as KAL and Vitamin Shoppe.  You can find Stevia in both powder and liquid forms.  You can also find several other brands, when you search online for Stevia.  Just be sure, as always, to look at the ingredients.

Steviol Glycoside

I like to use liquid Stevia in beverages and certain recipes, whereas the powder form seems best suited for most cooking.  Beware:  Stevia has a very powerful taste!  If you use too much, you will get scared away.  (Some of us also find it has an aftertaste.)  Definitely do not substitute Stevia in the same measurement ratio as sugar in your recipes.  You will want to go on taste, until you get used to it.  Be sure to have a conversion chart handy.  If you like the taste of diet drinks and foods, then you will probably find the taste of Stevia appealing.  If you really need a soda, then try out Zevia or Virgil's Zero.

Xylitol

The other sweetener we like to use in our household, Xylitol, is
considered the 2nd best sugar substitute (with Stevia being the #1 choice).  As you can read in Wikipedia and xylitol.org, it comes from fruits and vegetables.  It is easier to cook with Xylitol, since the substitution ration is basically 1:1, and it doesn't have the aftertaste some of us notice with Stevia.  It is also found to have health benefits.  You can read about some of them at xylitol.org.  The drawback is that Xylitol is a sugar alcohol, which means those who have digestion issues with sugar alcohols will find they have a reaction.  Great information about Xylitol can be found at this FAQ. 

There are many great products out there containing Xylitol instead of sugar.  Along with packaged Xylitol (brands such as XyloSweet and KAL at Vitamin Shoppe and Amazon as well as other stores), you can also find amazing treats, such as candies (Dr. John's and SparX) and gum and mints (Spry and Zellies), as well as necessities like toothpaste, mouthwash, and nasal spray.  (Spry and Xlear products are found online at places like Amazon and VitaCost, as well as in stores such as Vitamin Shoppe)!  (As always, read the ingredients! Don't be fooled by a product listing Xylitol as the sweetener and then adding to it some chemicals you don't want in your body.)

There are some other alternatives I'll get to in another post at a later date, but to get started on the
road to a healthier lifestyle for your family, reach for Stevia or Xylitol instead of sugar... and most definitely, stay away from the artificial sweeteners!  (There is some lifesaving information out there for you, and I'll be bringing it right to your fingertips in tomorrow's post dedicated solely to artificial sweeteners!)

Enjoy being creative!

"One who is full loathes honey from the comb,
but to the hungry even what is bitter tastes sweet."
Proverbs 27:7 (NIV)

When you're hungry for sweets, you'll try anything!

Trust me, though.  This really isn't so bad.

Related web pages:
Maximized Living Blog: Parents, never ever feed this to your kids
Mick's Scoop on Sugar

SweetLeaf
Stevita

Do you want to know a secret?
We practically live on these for snacking:
LARABAR
(Still looking at ingredients, though...
we stay away from the chocolate chips!)

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