Super Woman

Over 100 Super Foods for a Super You~Include These Foods for Maximum Body Benefits
By Becky Hand, Licensed & Registered Dietitian 11-04
www.sparkspeople.com


Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient-packed with health enhancing properties…
Here come the SUPER FOODS!

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections. While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
BarleyBrown rice
Buckwheat
Bulgur
Corn
Jasmine rice
MilletOats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice


Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous
Canola oil
Dark chocolate
Green tea
Olive oil

Food Matters

I would suggest you see this trailer www.foodmatters.com

Who "wins"? Who Loses?

I thought this was an interesting article. I am not a fan of the show and do not find it inspirational, though I can see and appreciate the particpate need and desire for a healthier life. People can make their own choices as to what they view, but I think the messages are mixed & I am not sure if I want "entertainment" like this...

But the following essay is from a fitness coach:


Eating Habits of "The Biggest Loser": Inspirational or a Bad Example?
By Jen Mueller
www.sparkspeople.com


The Biggest Loser" is a television show that's gained increasing popularity over the last few years. Contestants lose astounding amounts of weight in a relatively short period of time, inspiring others who watch the show to try and follow in their footsteps. The contestants are forced to dramatically overhaul their eating habits.


But are the methods they use healthy? Do they help them establish habits they can maintain long term?I have to say up front that I've watched the show, but I'm not a regular viewer.

It's too frustrating for me to see what these people go through, giving the impression that exercise has to be painful, you can never eat the foods you enjoy, and you're a failure if you lose less than 10 pounds a week. But I did assume that contestants get a lot of help with their diet, learning how to make proper food choices and also learning that healthy food can taste good.

I was disappointed to learn a little more about how this process actually works.Contestants do all of their own cooking. In the four months of taping, contestants are given a calorie budget, recipes and a list of forbidden foods: no white flour, white sugar, butter, or anything that contains them. From there, they have to learn to create their own meals.

The kitchen contains a wide variety of healthy but uncommon ingredients, such as quinoa and kale. The contestants are on their own to learn about and create their own meals. Is that a good thing, or do you think they'd benefit more from having a chef teach them how to prepare these kinds of foods in healthy yet appetizing ways?

Each person is required to eat a minimum number of calories per day and is supposed to keep a daily food journal to prove it. But many actually eat less.

During scheduled “temptations,” contestants are bribed to eat junk food with prizes like cash and calls home, sometimes while locked in a dark room with mountains of candy.

Is this for real?

Are these "temptations" just cruel, or do you think they actually mimic the temptations of real life and are a valid part of the show?If you watch the show, you know about the "last chance" workout where contestants have a final opportunity to shed pounds before the weigh-in. But many also resort to fasting, asparagus binges (asparagus, a mild diuretic, temporarily reduces weight) and all-coffee strategies to help them achieve a lower number on the scale. Is this just a normal part of competition, or a dangerous and unhealthy way to establish weight loss habits?

Many of the contestants have said they didn't expect to maintain their entire weight loss once at home and some have gained back significant amounts of weight. I guess I'm not surprised, given everything they went through to lose it.

What do you think?

Is it more important that people are inspired by the contestants' dramatic results, or should the show be setting a better example of how to lose weight in a healthy way?

What I say?

"Your behavior will be consistent with your beliefs. If you believe you are a "fat person" instead of just having "excess weight", you will act and behave like a "fat person". Your life is defined by your beliefs, said another way, life has no meaning except the meaning YOU assign to it. Thus..Who are you? Why do you exist? Are you all that you are capable of being? Control your own destiny or someone else will~George Frasier CEO Success Net

I love this quote by Mr.Frasier a decent honorable man, a formidable force in the importance of net working.

If you let, as said by H.David Thoreau: "Public opinion is a weak tyrant compared to our own private opinion. What a person thinks of him/her self, this is what determines or rather dictates their fate".

or as someone I knew years ago who had an issue with others weight "Any one can put a jacket on you, but YOU do not have to WEAR it" makes sense to me.

So often we are focused on way down the road when we reach what we see as the "ideal" weight, we forget on the weigh of several transformation we may have. How well I feel I treat myself has in my opinion, a great deal to do with how successful I will be in the weight release and the substaining of it once I am there!

So I prep now, developing & managing myself far more respectfully and not without zip dee doo dah, delicious, juicy rockin' cool NOW.

As I begin my 59th year today, deliriously excited of what my year will bring and executing my "60 things to do before I turn 60" strategy today, I want to be woke, alert and ready to rock & roll.

I was sent this today:"After enlightenment, the laundry"~Zen Proverb.

So I know there will be work and also days when I will wonder what on earth did I start? But I will look back and remember and keep on stepping!

Ya Ya!

I am loving this written by Paula a fellow Sparker! Please note all words are hers and hers alone but I think you will appreciate the flavor & the passion of which she speaks...

Paula words 8-10-09

Being Fat is the Best thing that ever Happened to Me!

OK I need to make a DISCLAIMER to any of you reading this: I AM NOT SAYING ALL SLENDER PEOPLE ARE MEAN AND INSENSITIVE, nor am I saying that they are all “beeyotches”

But this is aimed at those that cannot imagine ever “allowing themselves to go” or who think the world will end if they were ever scarred in some way.

It’s also aimed at anyone who has ever felt that they should be ashamed of their weight…of felt like the world has no interest in you if you aren’t physically perfect!

OK here we go….

Can I just say I had a revelation this weekend? For most of my adult life I was a slender, fit “pageant girl” the kind many other women looked at with envy.I took my appearance for granted and looked down at those who were less than attractive as “undisciplined, lazy, or at the very least unfortunate” I never realized how cruel and narrow minded me and my fellow skinny friends could be. I will affectionately refer to them and other “never-been-fat, don’t-understand-how-you-let-that-happen-to-you” people in the blog as the beeyotches!(for you older ladies, I know it sounds crass but- it seriously IS used as a term of affection in many cases)

LOL.

This weekend I was at the gym –bloated up with my period and trying to hide under one of my husbands 3xl “moo-moo-on-me-shirts”! I was standing beside the stretch mats and this very friendly woman who probably weighs about 40 or 50 pounds less than me was asking 2 skinny beeyotches (again it IS said with affection!) about their families etc…just being NICE. She was wearing one of those 2 piece workout outfits that have the tight legging style pants and a long line top that looks like a tank but with a built in bra. Yeah she wasn’t the most slender thing on 2 feet but you could tell she had been working hard and was feeling good about herself lumps an all!

After she walked away, the 2 skinny beeyotches started laughing with each other AT her(Ok THAT time it was NOT said affectionately I admit!) One said “someone ought to tell her that spandex is a privilege NOT a right” the other laughed and said “yeah you’d think her mirror would let her know that outfit is NOT her friend”.

I thought to myself “NEITHER ARE EITHER ONE OF YOU!” I sat there stunned at their callousness to someone who had been really sweet to them- and a few things went through my head first was SHAME that “I” had once been a skinny beeyotch just like them!(AGAIN definitely NOT affectionately!)

The second was anger that they could be so mean towards an obviously nice woman who took the time to show them some interest and attention. I also realized I felt a sort of camaraderie with said woman. I realized that by wearing clothing designed by “Omar the tent maker” I was feeding into that mentality the 2 skinny girls had! I was, in a way, condoning the idea that larger women should cover up and be ashamed of their curves…and that basically wearing spandex skivvies for “clothing”(and I use that term VERY loosely) is perfectly fine for young slender girls who should be allowed to flaunt what they have…or actually in this case- what they DON’T have…like cellulite, pooches, bags, rolls and other sundry and assorted lumps.

While I am not saying that being overweight is a good thing- I AM saying that there are too many unrealistically “THIN” role models thrown at all women today….and not enough real healthy ones. So anyone who feels less than perfect should cower beneath expansive clothing to hide their faults….and women, as a whole have bought into this and shamefully tuck under “fat clothes” hoping the rest of the world won’t notice the extra 5, 10 or even 100 pounds we’re trying to hide!

(Admit it..even if you ARE fit, thin and look FABULOUS!- you STILL have a pair of “skinny jeans” that you would never wear when you feel bloated…I had’em…even when I only weighed 117 pounds and was a model myself!)

Today’s women basically live in a self built prison of shame that is exemplified in the clothing we wear…and even more so in the clothing others EXPECT us to wear! The more I thought about it…the more steamed I got that I have basically made myself a prisoner of these narrow and unfair fashion dictates and the underlying prejudices that formed them. I looked at that woman in her tight Spandex and suddenly I admired her chutzpah!

Suddenly the “woman with the pot belly over in the elliptical became a “MOM” whose body had done the amazing feat of childbirth! In fact all the non-perfect people in the gym became amazing people who had accomplished wondrous things- that combined with time had taken a toll on their physical appearance.

A 70 something- year old woman coming out of the sauna met my eyes and gave me a BEAMING smile…and her laugh lines were beautiful! And here I was ashamed and trying to hide under a mountain of clothes!

Never let it be said that I have ever been shy…in fact I have been compared to May West and Bette Midler so many times I lost count. Those are two women who just don’t (pardon this) Give a flying F@(K what ANYONE has ever thought about them! Not only do I admire them- but the entire world did too because THEY loved who and what they were/are and didn’t allow the world to tell them who and what they should be. They were trendsetters and as a result- LEGENDARY!

Now, I am certainly NOT a legend, nor would I even consider myself a trendsetter- But I DO consider myself an independent, intelligent woman. And, even though I need to lose a considerable amount of weight- I am still attractive! I am also EVERY BIT as brash and flamboyant as MAY or BETTE which means I’m pretty much plain spoken.

What I wanted to say to those two unthinking and cruel girls was…ummm…”Less than polite” (LOL) But What I REALLY wanted was to thumb my nose(and all my other oversized body parts ) at those 2 beeyotches!(this time it actually IS an analogy of comparing them to female dogs- I hope the dogs forgive me for wronging them like that!) I thought about it…I wasn’t wearing spandex…but I did have on a sport bra and a somewhat fitted tank under that mongo teeshirt with workout pants…and I WOULD be much more comfortable in less layers...

So, took a deep breath (which lifted my GI-NOR-MOUS boobies to an impressive stature-I must say!) I stood up and lifted my Moo Moo over my head. I stood there , defiantly for a momant ignoring the wave of shame rolling over me at having all my rolls, bumps and pooches on display in my tank and workout pants (not spandex or skin tight- but bad enough!)

As I stood there with the “shame of being less than perfect” and the “Take THAT you skinny Beeyotches!” attitude fighting for supremacy…SOMETHING AMAZING HAPPENED….a man walked by and WHISTLED! (Ok here is where you picture an interlude break for the Hallelujah Chorus while the sun breaks through the storm clouds and shines directly on MOI!!) lalalala…LALALALALA LAAAAAH!! I felt like singing!

I gave that man a huge smile then proceeded to waddle/prance my way over to the NICE woman in the spandex! I introduced myself not giving a HOOT if my butt looked MONGO…or that my waist was rolling over my pants. Heck I wasn’t even concerned with any spillage that may or not be happening up top on the sides (though that fat-back is something I have to work on-LOL) As we spoke, she confirmed my assessment she was a truly NICE person!

THAT may not sound like much of a revelation to you but if you consider this, “I used to BE those skinny beeyotches” with all their prejudices, lack of compassion and nonexistent insight…my revelation was that being FAT may have been the best thing that has ever happened to me! Because I got FAT- I learned a lesson about understanding that there is more to looks than weight.

I’ve been a skinny beeyotch myself(and still have NUMEROUS friends that qualify as such)…and now I’m a heifer!(My skinny beeyotch friends still love me!)(again that WAS affectionately) I’m MUCH more comfortable in my own skin now than I ever was then! Granted- I need to be healthy and thus I will lose the weight- but I will NEVER have that “ cruel narrow minded mentality” towards those with imperfections again! And ya know what else??? I have a new friend! One who knows that things I have been through, who understands my insecurities and embarrassment and best of all -One won’t talk about me behind my back. We’re meeting to walk tomorrow!

Oh and in regards to the skinny beeyotches both in this blog and elsewhere who wouldn’t want to be seen with an overweight “friend”…Honey- y’all won’t be young forever and one day you’ll understand that your “LOOKS” should be the weakest link in the chain of your “ATTRIBUTES” anyway.

THEN you can be lucky enough to be friends with those of us that don’t CARE if spandex is a right or a privilege…we wear WHAT we want when we want. FAT is only skin deep…MEAN is to the BONE…actually so is UGLY(inside OR out!)…and us heifers can ALWAYS diet!

LMAO!

So may We All be Brilliant!

Just for an humorous attitude adjustment this is part of a sign in a French gym.

"We are in an age when media puts into our heads the idea that only skinny people are beautiful, but I prefer to enjoy an ice cream with my grandkids, a good dinner with a man who makes me shiver and a latte with my friends.

With time, we gain weight because we accumulate so much information and wisdom in our heads that when there is no more room, it distributes out to the rest of our bodies. So we aren't heavy, we are enormously cultured, educated and happy.

Beginning today, when I lookat my butt in the mirror I will think, "Good golly, look how smart I am"!"

It's Your Attitude, along with Aptitude,that can make you reach the Altitude of your Goals

Over the last few days I have engaged in a email conversation with a friendly acquaintance as she has gone about starting a new stage in her life by opening up a store servicing plus size women.

I found the last few days somewhat intriguing as reading some of her responses to my comments on presentation, body language & styles she feels would be appropriate for the lagniappe woman ("lagniappe" is a Creole word loosely translated a little bit extra).

I was a little taken aback in some of her attitude of how "most" plus women would hide their bodies, would not wear pretty clothing would want to stick with "timeless clothes" when I question what she saw as timeless mounted to no more then dowdy, boring,cover up the shame i.e fat.

My suggestion to her about having a new "fattitude" a term another woman coined since she felt obese sounded so ominous. I love it "Fattitude"!

My suggestion to my friend was to look up websites that catered to amply endowed women and see that yes women wanted to look good whether they were in the process, thinking about it or wishing to release the weight. Look at their posture their stance. Beating & shaming does not work otherwise we would not have 50% of the population overweight and 30% of that number at the obesity range.

I was yet amazed even more so when her remarks about telling a woman she shouldn't wear XYZ or ABC because how SHE feels, not the woman, should hide away looking dated, dumpy & distressed until the magical day comes when all the weight simply rolls off her body & then now she is good enough to look good.

Please understand this is not criticsm of my acquaintance, she is not very different then many other women. We know what we know even when it maybe distorted.

I simply find those kinds of attitudes self-defeating, has never worked and needs to be re-thought.

Lets face it, by today's standards, Marilyn Monroe would not have the audacity of thinking about putting on a bathing suit let along become this sexy sexy woman who decades after her death men still drool over and women envied her. Marilyn would have been considered far "too big".

We all know plus women comes indifferent sizes and shapes and there is no one size fits all approach.

People who have a higher regard for themselves, not beating up on oneself have a better chance of successfully releasing and keeping off the weight then one who beats up, do or die to "lose" weight. Even the word "lose" weight is a contradiction to me. When you lose something that perhaps means more to you then perhaps it should, who would move hell & high water to "find" it again?

Several years ago I released about 50 pounds and regained them 5 years later. It was a stressful period 2006-09. Funny thing is when the pounds came back, I did not feel ashamed or guilty. I was so busy caught up in what was causing the stress I did not realize the gradual increase in my weight.

I can almost tell you the moment when it hit me like a thunderbolt how weighed down I was. Yet I did not have the energy or wherewithal at that moment in early 2007 to do much at all about it. It took several more months before I made any steps, slow methodical steps to re wrap my brain not yet even my body behind really getting down to the core.

I still believe that shame does not bring change & feeling ashamed was counter productive.

I had to really peel away layers, releasing people, places & things look inwardly, intently & intensely at my whole self. So I went about doing just that BEFORE I even attempted anything else.

I now tend to avoid reading /engaging anything or anyone who has a do or die, either/other approach to hour health weight or well being as it stresses me so I know stress is a huge component for me (no pun intended). I could have never told you I would have seen myself at this size, but ashamed of myself I am not. Without a doubt I should have cared better for myself before, but that is then, this is now.

I know it is probably harder on people who have known me most of my healthier, productive and active life to see me like this who genuinely care about me. Who knows what they are really thinking, the ones who care for me still care for me the others who might be embarrassed or ashamed or repulsed?

Well it stopped mattering to me awhile back.

Whatever length of time it takes is the length of time it takes. In the meantime I will live, go to great lengths to nourish myself mind, body & spirit, cheer other folks on if they want that or be still if I need that too.

I am not doing this to seek anyone's approval or for them to grant me permission to do this.
I want happiness,autonomy & pro activeness to be on my order for each day allowing for moments even when I do not want to or feel like it. And in the process as I've learned here on Sparks and other places, I will be just find during the process of seeing how far I will fly!