Happy New Year & Macronutrients too! December 31, 2013

Happy New Year!!!!  Been a couple of weeks, I know... but, I have been busy with the Holidays... Now they are over and I get to start planning for next year :)

A friend of mine posted this & I thought it was very good information, so I wanted to share it...  Thanks Lori! :)

Macronutrients: the Importance of Carbohydrate, Protein, and Fat

WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

·        Carbohydrate

·        Protein

·        Fat

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.

This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).

Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival.

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

·        Carbohydrates are the body’s main source of fuel.

·        Carbohydrates are easily used by the body for energy.

·        All of the tissues and cells in our body can use glucose for energy.

·        Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.

·        Carbohydrates can be stored in the muscles and liver and later used for energy.

·        Carbohydrates are important in intestinal health and waste elimination.

·        Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

·        Growth (especially important for children, teens, and pregnant women)

·        Tissue repair

·        Immune function

·        Making essential hormones and enzymes

·        Energy when carbohydrate is not available

·        Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

·        Normal growth and development

·        Energy (fat is the most concentrated source of energy)

·        Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)

·        Providing cushioning for the organs

·        Maintaining cell membranes

·        Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

A NOTE ON MICRONUTRIENTS
Although macronutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micronutrients. Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals. (See the Vitamins and Minerals handout for more information).

December 19, 2013 - Pre-Diabetes

A diagnosis of pre-diabetes is a call to action; lifestyle choices such as exercise and a healthy meal plan can significantly reduce the risk of type 2 diabetes and heart disease. If you have pre-diabetes, it's important to follow the treatment plan prescribed by your physician. She may also recommend a referral to a diabetes educator, who can help you learn more about pre-diabetes and how to care for it, including an individualized meal plan.

There are no clear symptoms of pre-diabetes.
Some people with pre-diabetes may have some of the symptoms of diabetes or even problems from diabetes already.  You usually find out that you have pre-diabetes when being tested for diabetes.

If you find that you are pre-diabetic you can reduce the risk of Type 2 diabetes with early treatment.
Research shows that you can lower your risk for type 2 diabetes by:

• Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds)
• Exercising moderately (such as brisk walking) 30 minutes a day, five days a week

Don't worry if you can't get to your ideal body weight. Losing even 10 to 15 pounds can make a huge difference.

A pre-diabetes meal plan includes strategies to control weight and blood glucose levels.  Establishing a meal plan is highly recommended.

Portion Sizes

To help control the amount of food you eat, it is important to make a plan. Actual portion sizes are often smaller than what many people are accustomed to eating. Check the nutrition facts label on a food item to find the recommended serving size for that food.

Using a measuring cup is more accurate than simply estimating the amount of food being served. Keeping a food diary can also help you keep track of what you're eating, and can help you analyze your intake.

 

Food Choices

Choose whole grains over processed foods. For example, whole grain bread contains more fiber and nutrients than white bread, and helps a person to feel fuller longer. Non-starchy vegetables, such as leafy greens, broccoli, green beans and carrots are another way to add nutrition with relatively few calories.

Low-fat protein as well as skim or nonfat dairy sources are lower in calories, saturated fat and cholesterol than their higher-fat counterparts. Lean protein sources such as beans, poultry and fish are associated with weight loss and lower cholesterol.

Meal Timing

Skipping meals is not only associated with weight gain, it can also lead to overeating and unhealthy food choices. Each person has individual preferences and needs for meal timing, but establishing a regular schedule can help prevent the overeating and unhealthy food choices that happen from being too hungry.

Carbohydrates

Carbohydrates are turned into glucose in the body. The body's pancreas releases insulin to allow glucose to be used by the cells for energy. If there is not enough insulin being produced, or the body is resistant to insulin, glucose levels in the blood get too high. Controlling the amount of carbohydrates in the diet can help decrease spikes in blood glucose. A registered dietitian or diabetes educator can help you learn more about carbohydrates and how to include them in your meal plan.

December 9, 2013 - Zucchini & Red Pepper Frittata

Recipe: Zucchini and Red Pepper Frittata

(Makes 4 servings)

This frittata is packed with plenty of fiber-rich veggies, to keep cholesterol in check. And if you really want to do it right, buy organic eggs to avoid all the hormones and antibiotics they pump into conventionally raised hens.

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3 medium zucchini, thinly sliced
• 1 medium red bell pepper, diced
• 1/2 medium onion, chopped
• 1/4 cup chopped fresh basil
• 1/4 tsp. sea salt
• 6 large eggs, lightly whisked
• 1/3 cup crumbled goat cheese (2 ounces)

Preparation:

1. Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
2. Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
3. Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
4. Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.

Nutritional Information: (per serving)

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
230	15g	6 g	290 mg	336 mg	9 g	2 g	6 g	15 g

December 3, 2013 - Thanksgiving Survived

The Holidays are hard for me, weight-wise.  Since I hit 30 years old, I've had the hardest time from Halloween through New Years.  I ALWAYS gain weight. 
This year, I'm doing it all different.  I resisted the urge to eat sweets through Halloween, and I exercised almost everyday.  I got through that one without gaining a pound - Yay me!
But, then came Thanksgiving.  Thanksgiving at my mom's house is a family affair.  We all get together, we all cook and there is a LOT of food.   I did things differently here too.  I did snack just about all day, but 95% of my snacks were fresh raw veggies.  I walked to my moms house from mine (about 1.5 miles) and I did very little sitting down.  All in all it was a pretty good day & by the end of the 4 day weekend, instead of my usual weight gain, I only added 1/2 a pound - Yay me again!

The Holidays are changing for me.  I am not eating less, but I am eating better; I am moving, whether it's with an exercise DVD or just walking, on a daily basis, and I feel GREAT!!

Merry Christmas! :)

November 19, 2013 - FitBit

I just got my FitBit Flex last week and I have to say that I love, Love, LOVE it!! 

What this little device does is track just about everything I do from steps to miles, my sleep patterns and sleep efficiency.  You can also log your food intake, your other activities (like swimming or weight lifting), track your weight, heart rate, blood pressure, glucose levels and keep a journal.  I have my fitbit connected to my cell phone through an app called MyFitnessPal.  I log in my food intake and it automatically updates to my fitbit account.  I am eating better and moving more.  This is great!  I highly recommend buying a FitBit.  They have a few different styles that all do different things.  Check them out, really, it's worth it.

I have just received my first Weekly Stats from fitbit & here they are:

	TOTAL STEPS 61,340	DAILY AVERAGE 8,763 steps BEST DAY 11,663 steps
	TOTAL DISTANCE 24.91 miles	DAILY AVERAGE 3.56 miles BEST DAY 4.76 miles
	TOTAL CALS BURNED 14,707	DAILY AVERAGE 2,101 cals BEST DAY 2,463 cals
	CALORIES IN VS OUT -1896	WEEKLY TOTAL 14707 cals burned 7561 cals eaten -5250 plan deficit
	WEIGHT CHANGE 0.9 lb	LIGHTEST 172.0 lbHEAVIEST 172.9 lb
	AVG SLEEP DURATION 7 hrs 35 min	AVG TIMES AWAKENED 5 AVG TIME TO FALL ASLEEP 0hrs 5min

November 13, 2013 - Avocado's

Avocado's are often overlooked, or only eaten in guacamole form or in a salad.  I love to eat them by themselves with maybe just a sprinkle of salt.

Here are 10 really good reasons to eat avocado's:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.
 
Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

November 6, 2013 - Shakeology

Shakeology - The Healthiest Meal of the Day

"Shakeology is an ultra-premium superfood protein shake. To create it, we searched the world for the most potent ingredients your body can easily absorb and utilize. This perfect combination of enzymes, prebiotics, antioxidants, and many rare superfoods—like Maca Root, Camu-Camu, and Sacha Inchi— provides unique nutrients you can’t get from an average diet. Even eating the recommended amount of fruits and vegetables every day won’t give you this much nutrition.

 

It’s complete nutrition, formulated for maximum cellular availability. Take it alone or in combination

with your supplement program. No need to add an energy or weight loss boost, either. Only Shakeology contains 70 natural ingredients to give your body what it needs for optimum health. Can

any other health drink say that? No."

 

 

If you nourish your body with the nutrients it needs for optimal health, you can achieve these great results:

• Lose weight

• Reduce cravings

• Increase energy levels and stamina

• Promote regularity and healthy digestion

 

If you have struggled with finding the right solution to lose unwanted pounds, try replacing 1 meal a day with Shakeology.  It is proven to give you healthy results!

 

As soon as the first week, you’ll notice you have more energy, fewer cravings, and better digestion.

Each low-calorie serving also helps keep you feeling full and satisfied between meals.

Check out my Shakeology website for more information. 

November 4, 2013 - Protein

 

Whether you want to lose, gain, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building.

A necessity for every body

 

Protein is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life and is an important component of every cell in the body.  Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

 

How protein affects your weight

The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

Consider the source

The PROTEIN and ESSENTIAL AMINO ACIDS in Shakeology can help you:

Build and repair muscles

Reduce hunger and food cravings

Promote ideal blood sugar levels

Support brain function to help promote alert thinking and a positive mood

Promote healthy skin, hair, and nails

 

 

November 2, 2013 - Pomegranate Salad with Walnuts and Cabbage

I found this recipe on Team Beachbody.  I was not sure about this salad when I first saw it because I am not a fan of cabbage, but we made it and absolutely loved it!  I plan on making it again in the near future.

 

Pomegranate Salad with Walnuts and Cabbage

Ingredients:
2 Tbsp. extra-virgin olive oil
3 Tbsp. apple cider vinegar
1 tsp. raw honey
1 dash sea salt
½ medium head cabbage, finely shredded (about 5 cups)
2 medium carrots, finely shredded
½ cup pomegranate seeds
¼ cup chopped raw walnuts
2 green onions, sliced thin
12 fresh cilantro sprigs, finely chopped
Preparation:
1. Combine oil, vinegar, honey, and salt in a small bowl; whisk to blend. Set aside.
2. Combine cabbage, carrots, pomegranate, walnuts, green onions, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Nutritional Information (per serving):

Calories: 176

Fat: 12 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 16 g

Fiber: 5 g

Sugar: 10 g

Protein: 3 g

November 1, 2013 - Rockin Body Review

Rockin Body is without a doubt my favorite workout program.  It was the first program I bought from Team Beachbody.  If you love to dance and like the music from the 70's, then this is the perfect program for you.  It doesn't feel like an exercise, it's just FUN.

With the high-energy atmosphere of Rockin’ Body your workouts feel like a dance party.  You don’t have to be a great dancer to pick up the moves, Shaun T teaches you easy dance routines and you'll perform a full dance routine at the end of each segment.
Rockin’ Body's dance-based workout is a system that will burn calories and party off the pounds. Set on a large stage with costumes and flashing lights, it’s designed to feel like a live rock show, complete with an audience.  Shaun T teaches you easy-to-follow dance moves you can show off in clubs, and you’ll perform a full dance routine at the end of each segment.

For only $19.95, you really can't lose.  Just go to Team Beachbody, sign up for their FREE membership, put me - Donna Cox - as your coach (or just click the ad below) and start melting the pounds away. :)

October 31, 2013

Good Morning & Happy Halloween!!

In the last few years Halloween has been very difficult for me.  I have grandsons and I buy candy for them to come and 'trick or treat' at my house.  We don't get very many visitors at all, so what ever is left inevitably ends up in my room and I munch on it until it's gone.  Adding even more to my butt and hips.  My mind KNOWS that this is what will happen, but I do it anyway. 

This year, I am determined  to break that nasty habit.  This year, I will go to them after work and bring them each a small treat, then I will drive home empty handed.  This year I have made sure there is no candy in my house.  So, this year, all that extra will not end up on my thighs. 

This evening when I get home I will be pushing play on my Slim in 6 Start it Up! DVD.   When I first got this DVD, a couple weeks ago, I was really amped up and raring to go.  I put my routine into the SuperGym at www.teambeachbody.com and went at it with gusto.  It took me a week to realize that advancing in the workout like the calendar suggested was just too much for me.  One day of Start it Up! and straight into Ramp it Up! was really a lot harder than it sounds.  So, I backed off and went back to Start it Up! and there I will stay until it becomes too easy for me.  My arms are my weakest muscles and they still SCREAM about 1/2 way through it.  I am confident that it will get easier. :)

I am noticing that my body is changing.  My clothes are fitting differently.  I feel like I've lost weight.  We will see what my scale and tape measure says on Monday. :)

October 30, 2013

Incredible as it may seem, water is quite possible the single most important catalyst in losing weight and keeping it off.  Although most of us take it for granted, water may be the only true “magic potion” for permanent weight loss.

Water suppresses the appetite and helps the body metabolize stored fat.  Studies have shown that a decrease in water intake will cause fat deposits to increase while an increase in water intake can actually reduce fat deposits.

Got to Fill Those Kidneys

Here’s why. The kidneys cannot function properly with out enough water.  When they do not work to capacity, some of the load is dumped onto the liver.  One of the liver’s primary functions is to metabolize stored fat into usable energy for the body.  If the liver has to do some of the kidney’s work; it cannot work at full throttle.  As a result, it metabolizes less fat; more fat remains stored in the body and weight loss stops.

Shed Water with Water

Drinking enough water is the best treatment for fluid retention.  When the body gets less water, it perceives this a threat to survival and begins to hold on to every drop.  Water is stored in extra cellular spaces (outside the cells).  This shows up as swollen feet, hands, and legs.  Diuretics offer a temporary solution at best.  The force out stored water along with some essential nutrients.  Again, the body perceives a threat and will replace the lost water at the first opportunity.  Thus, the best way to overcome the problem of water retention is to give your body what it needs  - plenty of water.  Only then will stored water be released.  If you have a constant problem with water retention, excess salt may be to blame.  Your body will tolerate sodium only in certain concentrations.  The more salt you eat, the more water your system retains to dilute it.  Getting rid of unneeded water is easy – just drink more water.  As it is forced through the kidneys, it takes away excess sodium.

The overweight person needs more water than the thin one.  Larger people have larger metabolic loads.  Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water.

Water helps maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration.  It helps prevent the sagging skin that usually follows weight loss.  Shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.

Water helps rid the body of waste.  During weight loss, the body has a lot more waste to get rid of – all that metabolized fat must be shed.  Again, adequate water helps flush out the waste.

Water Relieves Constipation

Water can help relieve constipation.  When the body gets to little water, it siphons what it needs from internal sources. The colon is one primary source. Result? Constipation. But when a person drinks enough water, normal bowel function returns.

So far, we have discovered some remarkable truths about water and about weight loss.  The body will not function properly without enough water and cannot metabolize stored fat efficiently.  Retained water shows up as excess weight. To get rid of excess water, you must drink more water.  Drinking water is essential to weight loss. How much water is enough?  On the average, a person should drink eight (8oz) glasses everyday.  However, the overweight person needs one additional glass for every 25 lbs. of excess weight.  The amount that you drink should be increased if you exercise or if the weather is hot and dry.  Water should preferably be cold – it is absorbed more quickly into the system than warm water.  Some evidence suggests that drinking cold water can actually burn calories.  To utilize water most efficiently during weight loss, follow this schedule:

Morning:  One quart consumed over a thirty-minute period.

Noon:  One quart consumed over a thirty-minute period.

Evening:  One quart consumed in the early evening between 5:00 & 8:00 PM.

When the body gets the water it needs to function optimally, its fluids are perfectly balanced.  When this happens, you have reached the “breakthrough point”.  What does that mean?  Endocrine gland function improves.  Fluid retention is alleviated as stored water is lost.  More fat is used as fuel because the liver is free to metabolize stored fat.  Natural thirst returns.  There is a loss of hunger almost over night.  If you stop drinking enough water, your body Fluids will be thrown out of balance again and you may experience fluid retention, unexplained weight gain and loss of thirst.  To remedy this situation you have to go back and force another breakthrough.

Taken from “The Snowbird Diet” by Donald S. Robertson, M.D. M.Sc. and Carol Robertson

Hello, This is me

Hi!  This is me.  Frumpy, to say the very least.
A few months ago I decided that I was tired of waking up and trying to avoid all mirrors.  It's a pretty sad day when I find myself so repulsive that I can't look at myself.  I could only imagine what my husband thought of me.
When I walked, I could feel my legs jiggle - what an awful feeling.  I stopped lifting my arms to point, or do anything, because I couldn't stand that they wiggled and flapped.  Long story short - I thought I was completely disgusting.
One day I was talking with my cousin on FaceBook.  She was telling me about the exercise program she has been doing and about her coach who was helping her through it all.  She sent me the link to
Team Beachbody.  I went straight there, looked around a bit and signed up for the FREE membership.
I dusted off my treadmill and started walking almost daily, but walking is pretty boring.  I was browsing through the Team Beachbody products and came across something called Rockin Body.   This was dancing.  I LOVE to dance!! and!!!! It was set to Disco music!!  This I could do and have fun with it.  So, needless to say, I bought the program and waited impatiently for it to arrive.  I also made my cousins coach my coach.  I was off to a great start!  Since then, I have added Hip Hop Abs and Slim in 6 to my fitness program, and I have become a coach myself.  I am not anywhere near where I want to be.  But, I feel healthier, I have more energy, and my body is changing for the better.
These pages will be a diary of my journey.  I will post trials & tribulations as well as triumphs.  I will put here any good and healthy recipes I find and I will be open and honest about what I think of any product that I have tried.