Healthiest Life 4 Me

I have many friends that ask about my diet and how I do what I do.  I usually have the same answer and I am not sure it sets very well.  I tell them I pay big $$ for my plan and that it is set up specific to me.  It takes into consideration my workout, the calories I burn at a resting rate, and my likes and dislikes. I spend time working out much harder than all of my friends, therefore giving them my diet won’t help them lose weight because I burn a ton more calories during my workout.  I also notice that when I try to explain the basics of eating right, they are uninterested because it takes a lot of work.  So I thought I’d try my best to break it down a bit and let people figure out how they could fit it best into their lives.

To begin with, you will need a piece of paper to do the calculations.  Here is the info for fat loss:

• Total Daily Calories = Bodyweight times 12

this may need to be dropped to x11 or x10 if no progress after a few weeks

• Protein = 1g per lb of Body Weight

(4 calories per gram)
can go up to 1.5g if desired

• Fat = .4-.5g per lb Body Weight

(9 calories per gram)
yes, you read that right, healthy fats are important for fat loss (you can’t burn fat if you don’t eat fat!! STAY AWAY FROM FAT FREE PRODUCTS)

• Carbs = whatever remains to meet your calorie total

(4 calories per gram)

After this, you will break it all up between 5-6 meals with the last meal being only protein right before bed.  Your meals should be spaced out every 3 hours. 

Hope this helps out!  Good luck and post your results!  It will be fun to see everyone’s progress!!

Immune System Support
. Flu Protection
. Anti-Inflammatory
. Support for Auto-Immune
Dysfunction
. Protect against Disease

Cardio-Vascular Support
. Lower high blood pressure
. Lower bad cholesterol
. Raise good cholesterol
. Increases pliability of arteries
and veins
. Improve circulation
. Energize the heart muscle

Cancer Protection
. Kills cancer cells (aptosis)
. Repairs DNA
. Powerful antioxidant
. Supports body during
chemotherapy
. Inhibits growth of tumors

Obesity
. Reverses inflammation
causing insulin resistance
. Reduces excess fat cells
. Mobilizes stored fat

Biblical Herbal Infusion
. Benefits of cold infused
process
. Phyto-nutrients of over 20
herbs

Joint Support
. Reduces Inflammation
. Improves Circulation

Anti-Aging
. Reduces damaging inflammation
. Repairs DNA
. Improves Skin quality
. Lustrous hair
. Strong nails
. Fights Alzheimer’s disease

Lung Function
. Helps control asthma
. Fight COPD (chronic obstructive
pulmonary disease)
. Reduces hay fever symptoms

Organ Support
. Inhibits macular degeneration
. Prevents gum disease
. Supports liver function
. Maintains kidney function
. Improves digestion and relieves
stomach problems

Other
. Boosts energy
. Reduces headaches
. Anti-biotic = fights fungus
. Anti-depressant
. Sexual enhancement
. Diabetic support
. Tastes great!

Now with X’Tranol-24T!
. Provides the key nutrients found
in red wine without the water or
alcohol
. Provides your body with 24 hour
protection from cell damage,
inflammation, free radicals, DNA
damage, protein oxidation and
more.

For more information or to order contact me at lisasurvillas@healthiestlife4me.com!  Look forward to helping you LIVE WELL.LONGER!!!

Well, I didn’t post last week, but check in went well.  At my week 4 check in I weighed in at 136.6 and was down to 26.49% body fat.  It was a great week!

Now here we are at week 5 and I am excited to say, it was another great week.  Had a few moments of weakness when it came to the Oreo Cookies sitting on the counter, but for the most part had a great week.  I have figured out that if I put my shake and nuts on my desk at work, then I don’t forget to eat at the right time (since it is during a class) and that makes a huge difference in my day. 

I added a few new supplements this week, but mostly for purpose of detoxifying.I am taking CoQ10 because it helps flush out toxins.  I figured that this would be a good idea for a month or so.  I also added a potassium supplement since potassium helps from retaining water and from cramping (now that I have upped my workouts, my legs have been bothering me a bit in the middle of the night).  We’ll see how I feel.  I am also gearing up to do a Cleanse from my company.  I will let you know when I am on it and how I feel!! 

Ok.I guess I have stalled long enough! HAHA!!  Now for the numbers.  I weighed in at 135.8 and was down to 25.22% body fat.  I put on 1.28 lbs of muscle this week and lost 1.88 lbs of fat!  So very exciting.  $25,000.00 Max Formation Prize.here I COME!!! heehee

Well, until next week.eat healthy, be healthy!

Well, it was a long week.  Full of stress and craziness.  I was worried how my check in would go.  I took myself to urgent care with a fever and a sinus infection on Friday night.  Really excited to get an antibiotic, the Z Pack and a three day weekend!!! I was feeling a bit better in the morning, but still really tired.  I slept through a few meals on Saturday and then ate dinner I shouldn’t have (and even dessert..shhhhh, don’t tell!)  Then twice this week while teaching, I got so busy that I forgot to eat my 930 am snack and once was so tired I went to bed without my last meal.all these things made me very nervous.  Although, I have started working out with a partner that pushes me really hard, so every workout I get is AWESOME and a little painful! 

So, I really wasn’t sure how the check in would go on Friday.  When I got there, of course my nutritionist wanted to know how I was doing with the plan.  I asked him to do the measurements and said we’d chat about my troubles and thoughts after.  When he measured me, I still lost body fat!! I was 2 pounds lighter according to the scale and was down to 27.12% body fat, down a total of 2.43% total body fat in 3 weeks.  I also put on .92 lbs of muscle.  I have to say, I was very excited and he was quite impressed after telling him about my week (not the ice cream on Saturday, though.shhhhh!). 

So, here I go, starting week 4 and ready to kick butt.  Have a lot going on still, but plan to have a PERFECT week with my diet and exercise!!!  Thanks for keeping up with me and helping me stay accountable!!! Check it out next week to see how it went for me!!

Friday marked the 2 week mark of my progress towards the new me and finally reaching my goal.  I had a busy week and was able to be perfect on my plan again, until Thursday night.  I wasn’t feeling well and my nutritionist said I could have a cheat meal once a week.  So, I took it.  I had a protein shake and 2 slices of pizza.  So.failed at the 30 day sugar free diet.but still quite on track for the actual goal!  I was worried about a cheat meal the night before my weigh in would be horrible, but it wasn’t. 

So the results of my check in went well!! Last week I weighed 138.8 and this week 138.6 and although I was depressed about that when I got on the scale that morning, getting my measurements was quite exciting!  I am down to 27.74% body fat!  That is down just a smidge under 3% body fat in 2 weeks!  I was very excited about that! 

So, now onto week 3!  Rough start on my weekend, but planning on making the rest really count.  I have a head cold which is making the gym hard to accomplish, but I do plan on toughing it out!

Thanks for keeping up on my progress and supporting me through this journey.  I will post on my progress weekly!

Friday was the end of my first week of my new meal plan and 30 day sugar free diet.  AND I’d like to say that I made it one complete week with a perfect diet and NO SUGAR or foods that act like sugar in my body!  I can’t believe it.  It wasn’t as hard as I thought it would be.however I worked all 5 days and ran around like a crazy woman.  It made it a lot easier to keep the bad stuff out of my mouth by not being at home much. 

So at last week’s beginning I weighed 140 lbs and had a body fat percentage of 29.55.  Now my goal is 120 lbs and 16% body fat. 

My meals are planned at 3 hours apart with 6 total during the day.  My nutritionist charges for this advice, so all I can say is that I am trying a new type of plan this time and LOVE IT!  I haven’t been starved between meals, nor am I too full to finish my food.  I feel energetic all day and feel like there are less mood swings related to hunger and insulin spikes/dips in my body.

My workouts are back on track.  I feel crazy trying to fit them in, but they are all fitting somewhere.  One day this week I was able to get up and do 15 minutes of cardio before getting ready for work.  I fit 4 workouts in this week before checking in and 4 and a half hours of total cardio. 

And after all that work my results on Friday were.

.well.

.they.

.were.

.not.

BAD!!!

I weighed in at 138.8, which of course made me sad.  But after measurements of fat, I dropped to 28.28% body fat.  So, I gained just shy of one pound of muscle and lost just over 2 pounds of fat.  VERY EXCITING!!!  Can’t wait until next week. 

Thanks for following my journey and come back to see what kind of results this week will bring!

In this new to me world of twitter, blogging, and social networking I have met a TON of wonderful people who have influenced my life in more ways than one, people who have given me hope, people who have given me support, and people who are introducing me to new ways of thinking.just to name a few.  I have talked about some of these people in previous blogs, but new to this blog is Dr. Scott Olson ND.  He and I met via twitter and let me tell you, he is worth having around!!

Dr. Olson is a Naturopathic Doctor and the author of a book on sugar addiction called Sugarettes. He offered a challenge up to go 30 days without sugar or foods that act like sugar. This challenge is going for the month of January.  It sounded interesting so I asked some questions, got a copy of his book and joined the cause. 

I started reading his book and it was extremely hard to put down.but of course, I had to because people in this house still expected to eat and all!! LOL  Anyhow.it took me a few weeks because of work and all, but I finally got through the whole book.  And am amazed about the horrible things that sugar does to our bodies. 

My favorite part of the book is an analogy about a girl in the store begging her mom for a toy and to shut her up the mom hands her a cigarette.  I gasped when I read it at the very thought that it could happen.  Of course, upon reading further the point was that that story is how we treat our kids every day when we bribe them to behave by giving them candy. 

This book points out the many ways that sugar is KILLING each one of us.  Dr. Olson’s claim is that the medical community overlooks much of the damage done to our bodies due to sugar.  Besides just diabetes, sugar is responsible for all kinds of diseases and preventable health problems including high blood pressure and clogged arteries. 

His book lays out a plan on how to get rid of sugar from your diet to not only LOSE WEIGHT but to improve your health for LIFE!!  If you are interested in losing weight or just looking to improve your health and that of your family, then his book is for you! 

You can grab yourself a copy at www.amazon.com or just click on the book title Sugarettes.  I have never before read a “self help” type book that I’ve enjoyed this much.  Not only is it packed full of GREAT information, its easy to read and interesting.  The analogies are amusing and keep you interested in all the science smashed between them!   This is a MUST READ for anyone interested in health and nutrition, fitness, body building, etc.  Check it out!!

The most important part of our diet’s in order to build lean muscle is PROTEIN.  Now that the holiday eating season is upon us, we need to pay attention to how to make sure we are getting enough.  Lean muscle controls our metabolism.  The more muscle mass you have, the more fat you will burn at rest.  During the holiday season, our meals usually have more carbs and starches on the tables to tempt us.  In order to stay on target, it is important to understand where we can get the lean protein from to feed our muscles. 

The holiday staple for both Thanksgiving and Christmas is TURKEY.  And what a great staple it is.  Turkey is a great source of lean protein. 

Here is a table that explains how much protein is in different cuts of turkey:

What this table from the University of Illinois show us is that the  best cut of meat is the breast without skin.  It provides the highest amount of protein with the lowest amount of fat and calories.  If you are not a fan of white meat, then the cut of dark meat without skin is the next best choice, although it has twice the amount of fat as the breast. 

In addition to Turkey being a great source of protein, the University of Illinois says that turkey “is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins.” 

Potassium is used to “maintain fluid and electrolyte balance in the body.” according to Wikipedia.  Translated.potassium will keep you from dehydrating and from storing excess water weight.  Besides turkey, a great source of potassium is an avocado.  Bananas and potatoes also have potassium, but are foods that act like sugar in the body. 

Check out the story, “Ultra Vitality-What and Why” to see what the other vitamins included in turkey are good for! 

Of course, adding things to your turkey like gravy and cranberry sauce add to the levels of sugars, carbs, and fats (not the good ones) and only defeat all your hard work. 

If you are choosing to have side dishes, limit the simple carbs and stick with green, crunchy veggies.  If you can choose a carb like a yam.it is the best choice you can make.  This is a low-glycemic index carb and will not act like sugar in your body. 

Hope you have a happy holiday season with your families and that your fitness goals stay on track!  (PS.I hope I can stay on track too!)

630 am

5 egg whites, 1 yolk, 1/4 c oatmeal and supplements

930 am

shake and 2 rice cakes

1230 pm

4 oz. chicken, 3 oz. yam, 1 c broccoli, 1 tsp pb, supplements

330 pm

shake and 2 rice cakes

730 pm

4 oz. chicken, 3 oz. yam, 1 c broccoli

10 pm

shake

bed at 1030 pm

sorry, this is so short and sweet, but it’s been a long week!

Ok…I thought after such a great day yesterday, I really had it down.  And I did, until the day didn’t stay on the schedule I had planned.  Firt off, I met a friend to do legs at the gym…wonderful workout, but the kids get out of school early and it just makes for a lot of running around like crazy to get things done when I start later.  Then, I met a lady and her daughter about my products and business opportunity.  It was wonderful, but took 2 hours and that put me an hour behind my meals schedule and created more running around that I hadn’t planned on.  So without my supplements to keep me going, I felt draggy and tired…which of course made me eat more.  So, excuse the bad day.

630 am

egg whites, yolk, oatmeal, supplements

930 am

shake, rice cakes

1 pm

turkey burger (just the meat), yam, broccoli

330 pm

protein bar, shake

5 pm

protein bar

OK…I don’t remember exaclty what I ate…but it wasn’t good the rest of the day.  So, now on to Wednesday and will power!! Tomorrow is another day!!