Wednesday, 27 February 2013
Do you smell that??
Tuesday, 26 February 2013
Muffins to Slim By: Fast Low-Carb, Gluten-Free Bread & Muffin Recipes to Mix and Microwave in a Mug (Volume 1)
List Price: $9.95
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- EZ-Sweetz (2oz - Liquid Sweetener 800 Servings/Bottle)
- Low Carb-ing Among Friends Cookbooks: Gluten-free, Low-carb, Atkins, Wheat-Belly, Friendly to: Paleo, Primal, Wheat-free, Sugar-Free, Recipes, Diet, Cookbook (Gluten-Free Low-Carb ing, Among Friends, V1 (11-Nov-11))
Product Description
The Original Low Carb Minute Muffin Cookbook for weight loss, diabetic & sugar-free diets. Dozens and dozens of single-serving recipes bundled into a banquet of nutritious breads and muffins - as low as 0 net carbs! From Sweet (introducing luscious fruit substitutes) - to Savory to Meals in a Muffin, these innovative mix-in-a-mug recipes are quick to prepare and only moments away from fresh-baked and ready to enjoy. Savory Stuffin' Muffins rich with sauted onions and celery, buoyant sandwich and hot-dog buns, Parmesan Salsa or Italian Herb, Banana Nut Bread or Strawberry Shortcake, warm and welcoming Cinnamon Apple Upside-Down Cake, Ricotta Comfort dinner rolls, delectable Red Velvet with cream cheese, Maple Bacon for breakfast, Pizza or a Reuben Melt for lunch- for starters! Those who are new to minute muffins prepared in a microwave may be disappointed that they aren't the same as "real" bread - those made with wheat/gluten flours and sugar, baked in an oven. They miss the texture that sugar and gluten add, and ask if they can substitute "real" flour and sugar -which of course defeats the whole purpose. I took the hard line and adhered strictly to low carb ingredients, and strived for such a wide variety of recipes that everyone should be able to find several that will become staples. If you don't mind a denser bread, you can reduce the baking powder from 1 tsp. to 1/2 tsp. Almond flour can be substituted for flaxseed. In other words, the recipes are versatile. Have fun with them! Each includes nutritional sidenotes and interesting health benefits of the ingredients. If you haven't allowed yourself bread for a long time, have had to wrap your hamburger in a lettuce leaf or dearly miss breakfast toast, these recipes are a real blessing. It's bread! We're actually eating bread, and it's more than okay - it's really good for us! White flour tastes like paste to me now, compared with the flavor of ground almonds and coconut flour. It's a new way of eating. Preparing healthful recipes is one of the most satisfying, rewarding things we can do for ourselves.
Amazon.com: slim-fast low carb The Protein Express Diet: Rapid Weight Loss with a Simplified Low Carb, High Protein Diet by M. R. Ford (Kindle Edition - July 11, 2012) - Kindle eBook Healthy Savoury Muffin Recipes - Free Diet Plans at SparkPeople Top healthy savoury muffin recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. Cookbooks World's Largest Cookbook Selection at Jessica's ... Jessica's Biscuit - ecookbooks.com: cookbooks and cook book recipes, over 14,000 cookbook titles at great discount prices, including bestsellers, bargain books, rare ... The Low Carb Megathread 4: Eat Bacon, Lose Weight, Live the Dream ... Just give me all the bacon and eggs you have. Wait...wait. I worry what you just heard was, "Give me a lot of bacon and ... Food & Drink - How To Information eHow.com Food & Drink: Don't let that next party be a flop. Be the envy of your friends thanks to eHow's entertaining secrets sure to make that next affair a success. Food is ... 1 Minute Microwave Muffins Recipes - Free Diet Plans at SparkPeople Chocolate Flax Muffins. These are so moist and chocolatey I can't believe they are so healthy. They are a very filling and a great low carb treat. Rodale Store - ABS DIET Get full access to all of the lifestyle-changing information from the best-selling books, plus online only content, decision tools, shopping lists, and more, including: SPLENDID LOW-CARBING BY JENNIFER ELOFF: BAKE MIXES, BAKING AND BREADS Low-carbing news & health info, Innovative Low-Carb, Sugar-free & Gluten-free recipes, by a best selling author
One whole week..
BF% 20% ( it is slightly higher but expected this and I am not worried yet)
It is truly amazing that when you start feeding your body correctly it doesn't crave junk food! I used to always have to have something sweet after a meal! After the first day of this... that urge is GONE! Totally!!! Instead of craving chips, sweets, and junk, I crave veggies, salads, sweet potato's etc... amazing! NO JOKE!
I have had a slight set back, pulled a muscle in my trapizious in my back, spasms and all! OUCH! I woke up Saturday morning at 2am in HORRIBLE pain! Couldn't look down at all and to make matters worse... I had to teach a group fitness class that morning at 10am. I also didn't get to hit legs too hard which I had planned to do, but I am taking today off completely and I am already feeling better!
I will say, I was glad to have that cheat day! I needed a break from all of the conscious eating. I went out to dinner with my friend and my brother and just let loose for a while! AHHH! NICE!
Goals for the week...
STAY CONSISTENT ON THIS PLAN!!!
ALSO, I have been reading a great book called "Iron Dolls" it is really good, it is an ebook and if you are interested in body building, it is a great, simplistic, yet COMPLETE look at how to be successful! I am learning alot~
Ill will keep you posted! ~K
Monday, 25 February 2013
Friday, 22 February 2013
A small step back
SO, I still ate clean, however, not every three hours as usual and I ate a few more carbs than i have been! I feel a million times better now! I will not eat again tonight, but tomorrow I plan to get back on my schedule. I think I will try to add some fruit in with my oatmeal before my cardio and see if that helps. I told you I would be changing things as I see fit.... I refuse to stick to anything that makes me feel that badly! I want to be healthy, that is the whole point of this right?? I am not doing something right if I am left feeling that badly! More to come....
Tuesday, 19 February 2013
Country Music Half Marathon


(<--- Im the one in the red hat)
Hello all! I haven't taken a minute to write in a long time but here we go again! I wanted to share my experience in the last half marathon I ran. It was a local one, The Country Music Marathon an Half Marathon. It is the second half marathon for me this year, I did the Tom King Half Marathon back in March. I was very pleased with my performance finishing with a personal record of 2 hours and 2 minutes. The CMM is a wonderful course. I thought showcased the best parts of Nashville. Starting at Centennial Park it takes you down Broadway, then back up Demonbruen through the Belmont area then back down Music Row and even wraping around Bicentennial Mall ending at the Titans Collisium, the marathon splits off around 11 miles and goes through metro center and down to Shelby Bottoms park ending up in the same location as the half. 32,000 runners this year topped every other year. This is the first race that I ran with this many people involved and boy, was it a scene! Here is my experience.
At the starting line, 30 some odd corrals contained thousands of runners based on what time they purposed to finish. Fastest in first corrals and slower runners and walkers last corrals. I was assigned to corral 4. After a long morning of preparation, meeting up with friends, car-pooling, shuttling over to the park we were set to go all before the wee hour of 6am. Port a pottie lines were outrageous , thousands of port a potties lined up filling the park with blue and white stalls and in front of them thousands of anxious runners waiting in line for that last chance to empty there blatters or what not! Me? I got lucky, on the shuttle, we snuck into the bathroom and held on to the rails for dear life while emptying our blatters as the driver seemed to take those turns at the most extreme measures! We get off the buss at exactly 605am and are amazed at all the people! WOW~ people running around warming up, waiting in line for the porta pottie, the speaker announces "race numbers such and such - such and such should have already dropped there bag at the UPS trucks and be on there way to their corral! Shoot! Thats me! I strip off my shirt (I didn't mention that we had record breaking highs today), down to my sports bra and throw it in my bag. Hugged all my friends and wish them good luck and off I went, to the baggage drop off...scarfing down half a cliff bar on while frantically sorting out what I need and don't need, and I realized, "damn, I have to pee again"! I spot a bathroom that the line dosent look too intimidating so i get in it, 25 minutes later I emerge from the bathroom at 6:56,4 minutes till corral 1 is starting! I book over to my corral and its closed, no biggie, just got in the 5the corral instead. This is when I realized that this may be a lonely race despite the thousands of people running along side of me, and the thousands of spectators cheering us on. I didn't count on that happening! As we inch up elbow to elbow, I cannot see a thing in front of me besides other people's back. "On your mark, get set POW!" We are off! The sound of watches starting , shoes pounding on the assphalt, and heavy, anxious breathing was a sure sign we were on our way! A flair of excitement traveled up from my stomach to my chest, I took in a deep breath and sighed, this is what I love about racing..
The road sloped down hill and I could see all the way down Broadway, the whole road full of runners, I glanced behind me and saw much of the same, runners, gliding down the hill, I smiled as I started my ipod up to hear the sound of Cold play drifting into my ear, "Life In Technicolor", life is good right now.
We make a right turn on forth, everyone is having fun around me, spectators are hooting and hollering for us, families are out to support there loved ones, children, friends, spouses. Life starts to feel a little less enjoyable as we begin climbing the hills that lead us to Belmont. The sun barreling down upon us and people's shirts are beginning to show perspiration in unique patterns. I push past a few groups of people and am happy about all of those 5am morning hill runs Sarah, Emily and I suffered through in our training runs. I am clicking along at an 8-9 minute pace, hitting my 5k mark on schedule, 27 minutes.
As we head down past Belmont college, I notice a nagging pain in my outer left knee that has given me slight problems in the past. I know I can deal with that pain though so I don't let it get me down. The partiers are out in full force with beer and lots of cheer, even at 730 in the morning, I'm thinking these folks haven't made it to bed yet and this is a continuation of last nights frat party! 5 miles down, almost half way and the leg pain is worse, all of the sudden BAMMM, a girl in front of me decides to stop. As I cut around her my knee felt like it went in 2 different directions. Pain soared up from my leg to my gut as I hopped off of the course to assess the situation. The pain was now pulsating and making me nauseous, sweat dripping in my eyes. I am fighting back the tears and panic, stretching my IT band vigorously trying to work it out , I get back on course limping and in denial. I hit the 10k mark under the desired time frame and am feeling defeated. "I can do this for another hour! I know I can hold it together" I am thinking. I stop at a water stop and stretch and drink. Getting my rythem back is something I never gained. I kept thinking " if i could just make it to 10 miles, I know i can make the last 3 on hope and adrenaline alone!" #8 mile sign up hill up hill and more up hill. It is getting hot and I have reverted to counting my steps to try and keep my mind off of my pain. I look over and an older gentle men cut off the course and grab a police officer's arm as he passed out cold onto the ground beside him. The first of many pass outs and injuries due to the heat I witnessed. I see the medics rushing on there bikes to whisk away the man who desperately needed help. #10 is approaching and I am seriously thinking of abandoning..the only thing that kept me in the race was the fact that my parents were both at the finish line waiting to see me cross it! No way was I letting them down. It just goes to show that no matter how old you are you still need your parents! And it really does make a difference to be there for someone even in such as small way as this is. I unzip my pocket in my shorts where I stored my "GU" packet, there must be a water stop soon....the heat is getting to me now, my leg is hurting and I began to cry, tears streaming down my cheek felt good, cooling my face off, i pulled it together. WATER at mile #11!!Sucked down my gu and stretched, drank a water and poured one down my back..AHHH! Heaven!
11.3 miles is the split of the marathoners and the half marathoners. I am so thankful that I am on the half marathon path, even though you would be amazed at how may marathoners decided to stick to the half and did not make that turn!
As I am heading through to the last mile I find that this is indeed the LONGEST mile of my life! My leg now feels as though there is a knife stuck into the outside of my knee twisting and turning with every step, as I slowly plod through I am noticing a young girl passed out on the sidelines and the medics are trying to determine if they should start chest compressions. I am feeling a heavy feeling in my chest that I have never felt. I am now afraid I am going to have a heart attack! Taking deep breaths I keep telling myself that it is just the heat and pain making me panic, that's all, just keep breathing! 2 more young guys passed out on the side, another girl, getting oxygen, the medics were busy! Here is the turn, tears well up in my eyes again as i and see the # 13 sign and people are yelling and cheering and OH GOD FINALLY! THE FINISH LINE!
My leg went completely numb as the adrenaline took over my body and then I looked over to see my mom and dad, I blew them a kiss and was so relieved it was over! I have never in my life been so glad to be finished with a race!!! As I crossed the finish line all the madness came to a screeching halt as we waited to get our medals. Behind me, a man finishing collapsed, I took a deep breath and thought, to hell with my time and PR's! I finished damn it! I limped to the medic tent where they so graciously wrapped my knee in ice. Later, that evening, i found out that the man I saw collapse behind me at finish line was more than likely the man,26 years old, who died at that moment of a heart complication.
In reflection of this race I have learned much! 1: no more long runs the weekend before a long race, 2:what doesn't kill you really does make you stronger! 3: When running a large race such as this, it is important to keep people you know around you, it is amazing how alone you can feel in a sea of people, 4: don't ever underestimate the power of your presence to others. Just knowing that my parents and husband would be there watching me cross the finish line helped me see this effort through. Also, all of the people cheering us on made a huge difference in so many runners, including myself!
Thanks for reading. More to come. I am going to try a triathlon this summer and another half marathon. Who knows...maybe, just maybe, one day, Ill do a full...Never say never, if you would have asked me 5 years ago if I would ever run a half marathon, I would have HELL NO! LOL! ~K
Saturday, 16 February 2013
Stat Time!
Friday, 15 February 2013
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health
List Price: $44.95
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Product Description
[This is the MP3CD audiobook format.]
In this groundbreaking book, award-winning science writer Gary Taubes shows us that almost everything we believe about the nature of a healthy diet is wrong. For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite this advice, we have seen unprecedented epidemics of obesity and diabetes. Taubes argues that the problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number.
Good Calories, Bad Calories: Fats, Carbs, and the Controversial ... Download Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes, narrated by Mike Chamberlain digital audio book. Good Calories, Bad Calories: Fats, Carbs, and the Controversial ... Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health [Gary Taubes] on Amazon.com. *FREE* super saver shipping on qualifying offers. Good Calories, Bad Calories - Wikipedia, the free encyclopedia Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (published as The Diet Delusion in the UK and Australia) is a 2007 book by ... Good Calories, Bad Calories: Fats, Carbs, and the Controversial ... Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Hftad) Good Calories, Bad Calories: Fats, Carbs, and the Controversial ... Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by; Gary Taubes Good Calories, Bad Calories: Fats, Carbs, and the Controversial ... Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health: Amazon.ca: Gary Taubes: Books Good Calories, Bad Calories: Fats, Carbs, and the Controversial ... Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health: Amazon.co.uk: Gary Taubes, Mike Chamberlain: Books Good Calories, Bad Calories: Fats, Carbs, and the Controversial ... "For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite ...
Thursday, 14 February 2013
1 year ago...
Tuesday, 12 February 2013
Monday, 11 February 2013
Making Strides 2008
We walked the 5 mile Making Strides Against Breast Cancer again this year. Last year I organized a large group for the Y and I wasn't able to walk it due to my painful hip issue I had the last 2 months of my pregnancy (I was 8 months preggers) sooo, this year I had a group for Stayfit4life and I had Avery with me too! It was fun. Ave fell asleep at mile 2 so she was nice and relaxed! Here are pics! Thank you for all of your support on this cause that I am truly passionate about, finding a cure for breast cancer! ~K
Friday, 8 February 2013
ho hum..stat day


I cannot lie, I am a little disappointed! I have been working sooo hard with my diet and in the weight room and being as diligent as I can about cutting down on my cardio and my results for two weeks are not as good as I had hoped for. I see changes! I really do though, the scale and bodyfat analysis is not yet reflecting yet though...;-(
Stats:
Wt: 114 (thats good actually, I lost almost a lb of fat, I was up on Wed, it could be water too)
BF: 20.4%
BF is actually a little higher but it basically hasn't changed.
I am noticing small changes in my body, for one, my abs are getting more defined, side view shown in the first and second pic.
Two, my muscles are getting bigger! Here is a pic of my biceps, I just woke up too, they look even bigger when Im actually working them! LOL!
Anyway, I am so ready for my "cheat day" I have some banana nut muffins in the oven as I speak, I am planning on having baked Ziti for lunch and some dessert too! Come Monday, back to it! I will now cut carbs out of my last meal completly. This should make my mood interesting for my morning workouts! LOL!ALSO, this helped me, I just read this in the "Iron Dolls" ebook I am reading! This is a really good book. Thanks for reading, Ill update more through the week! ~K
"The first week or two you may lose weight, or you may gain some water weight. It all depends onyour body type, and what you were doing diet-wise before you came to be. Complex carbs hold three times the amount of water protein and fat do. Remember, any added weight the first week or two is just water and it will subside. It’s just your body reacting to the carbs. Once your body establishes that you are feeding it carbs, it will balance out and then we will start manipulating the diet for continual results.The first week or two you may or may not notice the scale change, but the mirror and how clothes fit may prove results. This is a good sign. Keep that in mind and don’t to get hung up too much on numbers just yet. They are a useful too, but so are the mirror and clothes" Karen Sessions
Wednesday, 6 February 2013
Tuesday, 5 February 2013
OWWWW
Sunday, 3 February 2013
Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your H ealth--in Just Weeks!
List Price: $7.99
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Amazon.com Review
If smoked salmon and cream cheese omelets, sauted jumbo shrimp, and double-patty burgers suit your palate, belly up to the Protein Power diet: "Not a high protein diet" but "an adequate protein diet." Doctors Michael R. and Mary Dan Eades make a persuasive case in favor of "the diet we were meant to eat."
Similar to Dr. Robert Atkins's New Diet Revolution, the authors cite insulin as the main culprit in weight gain and expound the benefits of a diet extremely low in carbohydrates. Carbohydrates, which are changed into sugar during digestion, stimulate the body to store fat, making weight loss virtually impossible. The most revolutionary idea put forth in Protein Power is that the fat you eat has very little bearing on the fat you gain: in other words, we aren't what we eat after all. Researchers have found that eating larger portions of protein in conjunction with severely reduced portions of carbohydrates causes people to burn the excess fat stored in their bodies.
Protein Power is packed with helpful charts and formulas, so you can estimate your body-fat percentage and your ideal weight for your particular body composition. There are worksheets to calculate your protein need and carbohydrate and protein equivalency charts, as well as charts that allow you to track your fat and weight loss. But this book is not all grams and percentages: it also shows you what a day of eating on this diet would look like and includes sample menus and 70 pages of recipes. If you've been starving yourself for years and just can't seem to lose weight, this may be the diet for you. --Jhana Bach
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Saturday, 2 February 2013
Friday, 1 February 2013
Sometimes, you just have to get away!
We took a great trip to Gatlinburg,TN. We just wanted to unplug for a while and we did! It was welcomed. My mom and brother came for a couple of days and we had a blast! We saw a bear who wondered up by our chalet, then, Hillman and I were out on a trail run and we ran up on 2 cubs. We froze, admired, respected, and got the hell out of there!! It was amazing, being married to Hillman sometimes feels like being married to my very own nature guide! He is always pointing out animals that I wouldn't have noticed otherwise but running into the cubs even impressed him! We are home now and I am glad to get back to our routine but I was so glad t be able to get away! Sometimes...you just have to get away to realize how bogged down in life you are and get a fresh perspective!










