Happy Wednesday, Crew!
Get it? Crew? With all the rain lately – it might be easier to row to work instead! J
We’ve reached halfway through another week and I just realized that we are almost through our second month of our journey together. It’s another great time to take a few moments for reflection and celebration! (Has anybody picked up on the fact that I like to relax and party?!) Today, many of you will have your week 8 weigh-in today and we are all anxious to hear how you fare on the scales! Please shoot me a quick email with an update.
Now that we’ve picked up a number of new members lately – and it’s time for this reminder again anyway – this weekend is the time. Grab your cameras and tape measures and get snappy! If you are new here – these numbers are baseline numbers that we will use for comparisons later as it is super motivating to see these numbers decrease even if weight does not change much (which happens more often than we want to believe). If you are a veteran – let’s add to the other two sets we have and see how we’re doing. If you send me the numbers I can compare them to your first set and give you an update as to how you are doing. Just last week I was sent an update to find that our member lost 19 pounds, 3% of body fat, 10 pounds of true fat loss (the other 9 was water and mass – which is completely normal), and ½ inch on the hips, ½ inch on the wrist, and 3 inches (!) on the waist. See what I mean? Motivating! J
Here’s what you need: Age, Weight, Height, Wrist (dominant hand, nearest half inch), Hips (widest point, nearest half inch), Waist (use umbilicus as reference, nearest half inch). Put this information in your nutrition log every time. Since your log is free-form, it doesn’t matter where it goes – just make it easy to find again.
Pictures! Update those pictures too. Remember, since you are not sharing these (unless you want to) – the more form-fitting the clothing the better. Non-existent clothing is best. You’ll be documenting the following: Face front, Face profile, Full-body Front, Full-body Back, Full-body Profile. If you need to see why this is important – you can check out my own “1 year Later” post from my blog. The difference 30 pounds makes is dramatic in pictures. Without them I would not know how much physical change had taken place. (And so you know, that’s 30 pounds fat lost, 5 pounds lean mass gained) Let’s get those pictures taken! Compare them with last month’s. And most of all…have fun!
Comment of the Day: “Dr Oz had a guest the other day that disagreed with Dr Oz eating habits, the American diet. He ate similar to the Paleo diet , meats, vegetables, nuts few fruits ect and no grains rice or bread. Saying this creates insulin and people stay fat. Interesting…” Thank you for bringing up that show! It’s good to hear what we’ve been talking about hitting mainstream media lately (grains, rice, beans increasing insulin and creating the fat epidemic). This show has been a topic of discussion since it aired in our community. The gentlemen’s name is Dr. Taubes and is a low-carb proponent. He is very similar to Paleo but not quite there. Not surprisingly, when Dr. Oz gave it a try he fashioned a very Atkins-like diet that was not very wholesome and thus did not have a good outcome. That and he only did it for 24 hours. As you know – if you are used to eating simple sugars for your energy and you choose mostly fatty meats for your protein then your body is not going to give you the best results. This is what he reported. Makes what we do look bad, right? Fortunately, I think you all know more about it than that. Here is a great write-up by Douglas Robb that goes more in-depth about what occurred on that show. Thanks again!
Nutrition Tip of the Day: Give to others. When we give to others with no expectation of return, we receive many times that amount back. One of the “tricks” that the personal financial guru’s (Mary Hunt of everydaycheapkate.com for example) always suggest to help get your finances in order is to give to others. Nobody seems to understand the phenomenon, but when you give – without expectation of return – some unknown known cosmic force tends to take over and give you many times the return of your gift. Author Larry Winget (You’re Broke Because You Want To Be) tells a story where he was on the outs. Broke beyond belief when he had a uncontrollable urge to give to someone. So he wrote a hundred dollar check and sent it to a local charity. A couple days later, his lawyer came to his door to say that he had a windfall on another account and was clearing Winget’s account – a charge many times more than the hundred dollars he sent out earlier that week. These stories abound in the forums on Hunt’s website and on the air of Suze Orman’s show. And even in our own lives. I, for one, got into financial trouble years ago and to get out took a lot of hard work, dedication, planning – and giving. Ten percent to be exact. Whenever I felt like my financial world was collapsing, I would give ten percent of my next check to a charity and suddenly things got better. After a few times of this – giving became a normal event. There is an old adage “Of every dollar you take home, 80 cents is yours to spend, 10 cents is yours to keep, and 10 cents is for others.” It seems to not matter at all where or who or even how much you give to others – just that you do. Many people give to their churches and local emergency response agencies. At CNH we have a campaign every year to help support the United Way. Personally, I spread my charity around to many local organizations to include the Humane League and Phoenix Assistance Dogs. Just knowing that this money is going for some good cause is enough for me. Others want to support people they know. In such case – consider donating to a friend who is competing in a charity event such as the Team in Training or The Fight For Air (our own Bonnie is competing this weekend – go Bonnie! J). Disclaimer: I’m not soliciting support here…she’s already hit her goal – I’m using her event as an example though you are encouraged to support if you want to.
Don’t need the financial bump? Give of yourself. Support a local community kitchen (the Water Street Ministries Headquarters is down the street from my new home), join in for a weekend with Habitat for Humanity, or just volunteer to staff a local race. The true appreciation that you will receive from the people you help goes way beyond any of the time you give out.
Workout of the Day: Warm-up – 2 rounds of 15, Jumping Jacks, Shoulder Mobility, Walking Lunge, Samson Stretch, Squat Work-out – 21-15-9 reps for time of Box Jumps and Elevated Push-ups (find a box, step or bench that you can jump onto without it falling over – stay 20” or lower, and substitute step ups or tuck jumps if needed). For the push-ups put your feet on that same box. Or if you are really up for the challenge – do handstand push-ups!
A few last disjointed thoughts:
· I’m enjoying all the new feedback! Keep it coming!
· Remember – we are shooting to double our membership this month. Have you introduced someone to the club yet? Be sure to share our blog link freely! Cnhnutrition.blogspot.com
· See below for a tasty Pork Chop recipe from Sarah of EverydayPaleo.com!
“A race is a work of art that people can look at and be affected in as many ways as they're capable of understanding.” – Anonymous
To Gains, Losses, and Giving,
Mike.
Dad’s Pork Chops
Is it really only Tuesday? I have crammed so much into the last two days that my body is screaming FRIDAY but my jam packed calendar is telling me otherwise. Look forward to a post that I’ll put up tomorrow with more details about my book – including an actual release date! Yes, I’m teasing you a bit but hopefully that means you will check in with me tomorrow for all the juicy details.
Now lets talk pork chops. John made a meal last night that was so impressive that I had to share his recipe with you all. I did not help that much except for to make a few small suggestions in order to keep the house from burning down. Why do men like to cook everything on high?? Sorry babe, I couldn’t help it. : ) Here’s John’s recipe proving once again that what you have on hand is usually all you need to make a delicious meal without a lot of time spent in the kitchen.
Dad’s Pork Chops
4 pork chops, 1/4-inch thick
Salt and pepper, to taste
½ cup Dijon mustard
1 teaspoon mustard powder
1 teaspoon dried french thyme
1 teaspoon crushed garlic
1 tablespoon coconut oil
Preheat oven to 425°F. Season pork chops lightly with salt and pepper. In a small bowl, combine mustard, mustard powder, French thyme, and garlic; mix well and spread evenly over both sides of the chops. Heat the oil in a large skillet over medium-high. Add the chops and brown for 2 minutes per side. Transfer your skillet to the oven and cook for an additional 5-8 minutes, until no longer pink and cooked through. Serve over sauted baby spinach.
Enjoy!
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