ZZZZZZZ Smoothie

Having trouble sleeping?  In Suzi's World, unfortunately, sleep doesn't come easy.

Let's see if this helps... 

What do you to help you sleep? 

Rewire Your Brain For Happiness

Sometimes it seems like we are surrounded by negativity.  It’s all around us.  We turn on the TV and hear politicians insulting each other; open up social media and see hateful posts and comments; drive down the road and deal with hostile drivers; it seems even magazine covers are designed to upset and inflame us more than entertain.  The world can seemingly be a more and more negative place, and every day we are affected by that negativity whether we realize it or not.  The power of negative thought can influence our mood, our relationships and our health.  Negative thoughts like fear and worry, guilt and regret, jealousy, and sadness cause stress and stress can wreak havoc on both our physical and mental health.

But this trend can be reversed.  The only more thing more powerful than the power of negative thought is the power of positivity, the power of happiness.  

Studies show that people who are generally happier and more optimistic tend to be healthier and more successful.  

Based on many psychological tests, happy people seem to have a special quality that enables them to live a better life than the average.  Can you guess what it is?  It is the quality of optimism and positive thinking!  The best news about optimism is that it is a learnable quality. You can learn to be a more confident and optimistic person and have a more positive attitude by thinking the way optimists do. 

By the law of cause and effect, if you do and say what other healthy, happy people do and say, you will soon feel the same way, get the same results, and enjoy the same positive attitude and experiences that they do.

Think about what you want

Can you guess what the most successful and happy people think about all day long? The answer is simple.  Healthy, happy people think about what they want, and how to get it, most of the time. The power of positive thinking and developing a positive attitude are two of the most important qualities a person can have to change their life.

When you think and talk about what you want and how to get it, you feel happier and in greater control of your life.  When you are thinking about something that makes you happy, your brain actually releases endorphins, which give you a generalized feeling of well-being.  As a result, you develop a positive attitude.  

Be kind

Happy and positive people are kind to others. Kindness to others is good for your health. Studies show that even "micro-moments" of connection with others, like sharing a smile or expressing concern, improve emotional resilience, boost the immune system, and reduce susceptibility to depression and anxiety.  Moments of uplifting positive emotions function like nutrients for creativity, growth and health.

Stop the negativity

We all talk to ourselves without realizing it. There’s a little voice inside our head which runs an ongoing commentary on everything we’re doing. It becomes the backing tape to our lives. But, if you’re constantly saying negative things to yourself, guess what? You’ll feel bad.

So change the tape to something more helpful. Be your own best friend, inner coach and guru by saying the kind of positive encouraging things you would say to a very good friend. This will help you think positive, feel positive and act positive.

Be grateful

Begin each day by making a list of three things that you are thankful for, or three specific good things that happened the day before and reflect on what caused them to happen. The good things could be anything — bumping into an old friend, a positive remark from someone at work, a pretty sunset.  Celebrating small wins also has a proven effect of powering motivation and igniting joy. As you record your good things daily, you will begin to feel happier and more positive every day.

In the end, it seems it’s all about perception. Like life, it depends on how you choose to view it. If you start making positive changes to your daily habit and personal ‘system’ for living well, you will soon notice a definite upturn in your happiness and wellbeing. Repetition is the key to success, forming new neural pathways and patterns of response in the brain.

It’s good to know science now seems to confirm, you can quite literally ‘rewire your brain for optimum happiness.’

I am making this a personal challenge.  

For the month of November, I will start each day by listing three things I am thankful for.  

Won't you join me?  

We have the power to change our minds and change the world.

Best Bodyweight Exercises

Even if you've nixed your membership at the gym, there's no excuse to skip your workout. Forget the days of hauling around free weights, and focus on using your greatest tool — your body's strength!

CLICK HERE FOR 80 BODYWEIGHT EXERCISES!

Fat Flush Soup

Well, I'm ashamed to admit that I haven't stuck to my program these last few months.  First there was vacation, then this and then that... I finally grudgingly pulled out the scales and confirmed my fears that nearly ten pounds have found their way back onto my body.  So, yeah, ashamed.  And PISSED OFF.  What the...?  I mean, really, Suzi, you worked your butt off (literally!) and now here you go again.

But I'm not going there again.  Starting today, I'm getting back to it.  No more mindless snacking, no more sporadic workouts, no more soft drinks, less hard drinks.

We're all only human and life is short.  It's a fine line we walk between being healthy and fit but also enjoying all the wonderful indulgences that life has to offer.  Everything in moderation and try to find a balance...that's all I know to do.

So, no reason to beat myself up about it, just got to get back on track.  Make it a way of life, not a program.  That's the trick I'm still having trouble with, but I'm working on it!

Let's start with this wonderfully nutritious Fat Flush Soup.  Packed with nutritional powerhouses such as sweet potato, spinach, garlic, carrots, and tomatoes, this soup flushes the fat away by restoring acid-alkaline and sodium-potassium balance to the body’s organs and glands. It is a warming and deliciously comforting treat that has the added bonus of detoxing your body and adding much needed nutrients.

The superfoods in this soup are packed with antioxidants and fiber and aid with flushing toxins and, subsequently, fat from the body.

Fat Flush Soup

Ingredients

1 medium sweet potato, peeled and cut into 1" cubes
3 carrots, peeled and sliced
1 stalk celery, diced
1 small yellow onion, diced
1 clove garlic, minced
Pinch of Kosher or sea salt, more or less to taste
1/2 teaspoon black pepper
1/8 teaspoon allspice
1 teaspoon paprika
1 bay leaf
2 (15 ounce) cans kidney beans, drained and rinsed (optional, navy beans)
4 cups vegetable broth, low-sodium
1 (14.5 oz.) can diced tomatoes (no salt added), *this is an optional ingredient
4 cups baby spinach, loosely packed
1 tablespoon plus 1 teaspoon extra-virgin olive oil, optional, for serving (1/2 teaspoon per serving)

Directions

Add all ingredients, except spinach and olive oil, to the slow cooker. Cover and cook on low 6 to 8 hours, or until the vegetables are tender. Add spinach, stir and continue cooking just until wilted, approximately 5 minutes. Serve and enjoy!

Tip: If you prefer a thicker soup, after 5 hours of cooking, simply remove 1 cup of soup, along with ingredients, mash ingredients with a fork, return to the slow cooker, stir and continue cooking 1 to 3 hours. When serving, drizzle a little (optional) olive oil over each bowl of soup.

Note: Olive oil helps the body absorb nutrients more efficiently and supports a healthy digestive system.

Get Yourself In A Good Mood

Studies show that people with a positive outlook tend to be healthier and live longer, while negative emotions are proven to harm the body.  Serious, sustained stress or fear can alter biological systems in a way that, over time, adds up to “wear and tear” and, eventually, illnesses such as heart disease, stroke, and diabetes. Chronic anger and anxiety can disrupt cardiac function by changing the heart’s electrical stability, hastening atherosclerosis, and increasing systemic inflammation.

Choose to be happy, make a decision to have a positive attitude and be in a good mood.  

Try listening to music to change your mood.  Even "sad" songs can make you feel comforted simply by their familiarity.  Music can directly trigger memory and emotion together.  Listening to music causes the brain to release dopamine, a "feel good" chemical which hits the reward system in our brains much like drugs do.  This explains why music can be addictive!

Singing can also lift your mood and bring on a happier state of mind.  Some suggest this could relate to deeper breathing which gets more oxygen into the blood and increases circulation, thereby increasing your good mood.  But, in addition to the physical effects, singing just feels good! 

Nobody has to hear; try singing in the shower or the car...don't worry about being silly, just sing.  

 

Don't be afraid to laugh.  Once again, don't worry about being silly.  Being able to laugh at most any situation is definitely a habit of happy people.  The physical effects of a good belly laugh are measurable; from tightening abdominal and facial muscles, to releasing more of those "feel good" chemicals.  So, don't be so serious.  Find humor in everything.  Laugh at yourself.  Smile more.  The power of a smile is an amazing thing.  Try smiling at everyone you meet and watch how many smile back.

Eating well is essential to being happy and in a good mood.  When you are hungry, it's hard to have a positive outlook.  On the other hand, when you are uncomfortably full, your mood will suffer as well. Eating junk food and too much sugar will cause lifts and crashes in mood.  Try to eat three balanced meals a day, with one or 2 healthy snacks.  Eat lots of protein, whole grains and fresh fruits and vegetables.  Avoid refined sugar and processed carbohydrates.  Drink a lot of water.  Your body will thank you.  When your body is happy, it's easier for you to be happy!

Walking, or any kind of physical activity, will make you feel better and improve your mood.

Exercise is important to overall health, both physical and mental.  It's a lot easier to feel happy when your body is healthy.  In addition to stronger muscles, a healthier heart, deeper breathing and still more of those "feel good chemicals," daily exercise can also help to reduce aches and pains and fatigue, allowing you to be a happier, more positive person.  

Choose to be happy.  Choose to be positive.  Choose happy over sad.  Choose love over hate.

Turn off anger, turn on love.

Sodium Bicarbonate: Killer of Tumors?

This is a pretty interesting read.  If it's true, that is really cool.  Perhaps we should be spreading the word?  Maybe adding baking soda to our smoothies?

‘Sodium Bicarbonate is a Killer of Tumors, Safer and More Effective Than Anything Else’

“Everyone should know about this and it is a betrayal of our humanity that most people still do not know.”  – Dr. Mark Sircus, Sodium Bicarbonate: Nature’s Unique First Aid Remedy

Sodium Bicarbonate (NaHCO3) is a form of salt that is found in nature in crystalline form, and is usually processed into the fine powder we know as baking soda.  Among its literally hundreds of household uses, baking soda is a most potent medicine that has been in use for over 150 years for a variety of diseases and conditions.

Bicarbonate is the active ingredient in baking soda.  It is safe because it is produced by the body in the stomach, pancreas and kidneys, and it’s alkalizing properties enable the body to neutralize and eliminate acids.  The buildup of acids in the body (as a direct result of the reduction of bicarbonates in the blood) damages the metabolism, reduces the cellular usage of oxygen, disables the proper function of enzymes, and is the literal cause of aging and all diseases.

CONTINUE READING

What are your thoughts on this and other natural remedies to fight cancer and other illnesses?

Six Weeks With Suzi

Follow Suzi's 6 Week Challenge

Lose 10-12 pounds in six weeks without starving.  

Healthy food choices, sensible portions, and daily exercise are the keys to this diet and fitness plan.

CONTINUE READING

Six Weeks With Suzi (Take 2) - Results

I completed the second round of my Six Week Challenge!

Six Weeks With Suzi (Take 2) Final Results ... Drum roll please ...

-12 lbs

Once again, I have achieved my goal!  With no starving and some cheat days even!  I feel so much healthier, I have more energy, I even have fewer aches and pains.  Health was my primary goal throughout this challenge.  But, I will admit that finding clothes in my closet that I haven't worn in a while and putting them on with ease has been pretty darn fun!

Over this last 6 weeks, in addition to the 12 pounds, I also lost inches:

Chest:     ½"  

Waist:  1 ½"

Hips:        2"

I posted before and after pictures last time, so here are the Take 2 B&A pics:

              BEFORE                                         AFTER TAKE 1                                     AFTER TAKE 2 

  

A total of 22 pounds in 12 weeks!

Smoothie Colada

This smoothie is full of sweet tropical yumminess, and also loaded with protein and even fiber.
Flavorful and filling, it even satisfies a sweet tooth.

Smoothie Colada

6 oz Fat Free Greek Yogurt, Coconut Flavor

1 Banana, frozen chunks

½ c Pineapple, frozen chunks

½ c Mango, frozen chunks

½ c Cashew Milk, unsweetened

½ c Oats, ground fine

2 T Flax Seed, ground fine

2 T Whey Protein Powder, Vanilla Flavor

Blend all ingredients in a blender until smooth.

(60 g Protein, 10 g Fat*, 14 g Fiber)

(*Don't let the fat content scare you off.  Keep in mind that the fat in these smoothies comes from oats, cashews and flax seeds and is the "good fat" we all need to include in our diets.)  

Six Weeks With Suzi (Take 2) - Week 4 Results

This past week was a bit of a departure from my "program."  I was traveling all week, which is also why I'm a day late with this weigh in.  Being on the road always makes it difficult to stay within the confines of a food and exercise plan.  While I did pretty good with my eating, I did not exercise one time all week.  And I drank alcohol several times.  The good news is that I still lost weight!  I think I have finally boosted my metabolism to the point where I am still burning fat faster.  As long as I'm still making good food choices, my body is continuing to work at peak efficiency even if I skip a few workouts.  The key word in that last sentence was "few!"...if I skip a "few" workouts... That means that today, I am back on the program - planning my meals, getting off my butt for a workout, and no booze!

Take 2 Fourth Week Weigh-In Day... Results are in... Drum Roll Please...

-3 lbs

Take 2- DAY 30

Breakfast

½ c Kashi Go Lean Crunch

½ c Skim Milk

Lunch

Salad: Romaine, Celery, Carrots, Onion

Dinner

Stir-Fry: Shrimp, Yellow Squash, Green Beans, Onions, Carrots, Banana Pepper sautéed in Olive Oil

Brown Rice cooked w/Chicken Broth

Snack

1 c Black Cherries

Exercise

Walk 4 Miles w/5 lb Weights

How do you manage to fit exercise into every day?

Six Weeks With Suzi (Take 2) - Week 3 Results

Take 2 Third Week Weigh-In Day...Results are in...Drum Roll Please...

-2 lbs

Three weeks into my second round of this Six Week Challenge, and I'm down another 2 pounds!

Half way through the Six Weeks, and over half way to the goal!  

Six Weeks With Suzi (Take 2) - Week 2 Results

Take 2 Second Week Weigh-In Day... Results are in... drum roll please

-0 lbs

I really hate anti-climactic weigh-in's.  But, honestly, I was expecting it today.  Actually, I was just a tad worried that I would have to use a "+" instead of a "-" today!  Confession time: I cheated this week.  Not only did I drink alcohol 2 nights this week, I ate a few cookies and chocolate three nights (yeah, 2 of them were the same nights...alcohol breaking down my will power!)  I even had club crackers and cheddar cheese with my home-made corn dumpling soup one night.  What was I thinking?!  Bad me.  So, on the whole, I guess I am happy with the weigh-in results today because at least I didn't gain!

But, this week I am back on track.  NO cheating this week!  I think I got a little cocky with the big loss last week.  But, this is not just going to get easy.  It takes hard work and a lot of will power to change your body.  I'm not even beating myself up too bad this morning, because sometimes life does happen and it's hard to always say no to things you love...even when you're in the middle of a "challenge!"  The deed is done, as they say, and it's a new day, and a new week.  Let's do this and make a commitment right now to better results next Tuesday.

Take 2-DAY 15 

Breakfast

½ c Kashi Go Lean Crunch

½ c Skim Milk

Lunch

1 Boiled Egg

1 Slice Whole Wheat Bread

½ Grapefruit

Dinner

4 oz Hamburger Patty

Salad: Romaine Lettuce, Cucumber, Celery, Orange Bell Pepper, Tomato

Snack

Fat Free Greek Yogurt

Exercise

Walk 4 Miles w/5 lb Weights

What are your thoughts on "cheat days" while dieting?

Cucumber Mint Smoothie

Today we are talking about cucumbers.  In the same family as squash, pumpkin and watermelon; and like watermelon, they are made up of mostly water.  So, again like watermelon, cucumbers taste like summer and are crisp and refreshing on a hot summer day.  They also contain more "good for you stuff" than just water.

Cucumbers are very low in calories and contain no saturated fat or cholesterol.  They are high in fiber, a good source of potassium, and are a natural diuretic.  They contain anti-oxidants, act as a natural anti-inflammatory agent, and have a high amount of vitamin K.  They can even help control bad breath!

And they are delicious in smoothies!  With their mild flavor and high water content, they blend well with solid or creamy fruits such as bananas, apples and mangoes.  The Cucumber Mint Smoothie combines cucumber and mango, spinach and mint.  It is surprisingly refreshing!  I used 1/4 cup of fresh mint leaves, but will double that when I make it again.  I really liked the minty cucumber and melon flavor.  And it was the most beautiful shade of green!

Cucumber Mint Smoothie

6 oz Fat Free Greek Yogurt, Vanilla Flavor

1 ½ c Cucumber chunks, peeled and de-seeded

1 c Spinach, frozen

1 c Mango chunks, frozen

¼ c Mint leaves (or more)

½ c Cashew Milk, unsweetened

Blend all ingredients in a blender until smooth.

(19 g Protein, 2.5 g Fat, 6 g Fiber)

Six Weeks With Suzi (Take Two) - Week 1 Results

One week into my Six Weeks With Suzi (Take Two) Challenge, and I am happy this morning!

Take Two Week One results are in... drum roll please....

-4 lbs!

The Right Dose Of Exercise

I saw this article this morning in the NY Times regarding the correct amount of exercise necessary for a healthier life.  It's pretty interesting.  It seems that working out for one hour every day, some of it high intensity exercise, is the best for over all health and longevity.  So, I'm doing something right!

The Right Dose Of Exercise For A Longer Life

What are your thoughts on how much and what kind of exercise is best for a healthy life?

Six Weeks With Suzi (Take Two) - Day 1

Today, I am starting the Six Week Challenge once again.  Last month I lost 10 pounds and made a good start of firming and toning my body in six weeks.  I would really like to take off another 10 pounds and do more body sculpting.  My challenge this time is to find my abs!  I definitely noticed my core getting stronger and my mid-section getting firmer last time around.  But, my "six pack" is still hiding under a layer of belly fat.  I know it's under there and I WILL begin to uncover it over the next six weeks!

I probably won't bore you with daily updates of my meal plans this time.  For the most part, I'm going to follow the meal plans from the first challenge.  The ideas are the same from day to day: high protein, high fiber, low carbs/good carbs, and "healthy fats" in pretty much every meal.  Add in lots of colorful fresh veggies, drink lots of water, exercise every single day, and there you go... before you know it, you're living a healthy lifestyle!  

What I will do is check in weekly to let you know how I'm doing, if and how much I'm losing, and share any insights I pick up along the way.  I'll share recipe and workout ideas and try to provide motivation to keep us all going.  If you feel so inclined, I would love to hear about your progress, tips and motivational devices that help you stay on track.  I am also going to remember and take measurements today so I'll have more of a comparison basis other than just numbers on a scale.

Some days, I will go ahead and share my meal and exercise plan for the day for no other reason than to "keep me honest."  I found that there were days during the last challenge when I would have cheated if I hadn't been posting daily; but once I posted the plan for the day, I felt locked in and would stick with it anyway.  

So, here we go again!... 

Six Weeks With Suzi (Take Two) - DAY 1

Breakfast
Fat Free Greek Yogurt

Mid-Morning Snack
1 Boiled Egg

Lunch
Salad: Romaine, Spinach, Red Bell Pepper, Tomato, Celery
6 oz Tuna

Dinner
4 oz Roast Chicken
Carrots and Onions, cooked

Exercise
Walk 4 Miles with 5 lb Weights


Are you ready for another Six Weeks With Suzi?

Watermelon Spinach Smoothie

I have always loved watermelons.  They taste like summer.  When I was a child, my grandparents always had several large gardens and Granddaddy would say he planted an extra row of watermelons just for me.  Some summers we would have so many watermelons that they were literally served with breakfast, lunch and dinner every day.  I never complained!  And it turns out that these sweet delicious gifts from the earth are good for you!

Watermelon Nutrition and Health Benefits

While watermelons are low in most vitamins and minerals, they are a good source of vitamin C and beta-carotene (which your body synthesizes into vitamin A). Watermelons with red flesh have more lycopene than tomatoes, which is a nutrient believed to protect against prostate cancer.  Since watermelons are primarily water, they also provide necessary hydration.

Watermelons do contain two interesting nutrients which are found especially abundant in the edible rind: citrulline and arginine. Citrulline has been shown to boost heart health, the immune system and help with weight loss and type 2 diabetes. Arginine boosts nitric oxide in the body which helps relax blood vessels and can treat and prevent erectile dysfunction. Some say watermelon is nature’s answer to Viagra! Arginine also removes toxins from the body.

Today's smoothie combines watermelon with other super foods like mango, pineapple and spinach, all rich in fiber and other vitamins and nutrients also known to improve eye sight, lower blood pressure and help prevent cancer.  So, enjoy the health benefits along with the delicious tastes of summer in this watermelon green smoothie.

Watermelon Spinach Smoothie

8 oz Fat Free Greek Yogurt, Vanilla Flavor

1 c Watermelon, chunks

½ c Mango, chunks frozen

½ c Pineapple, chunks frozen

1 c Spinach, frozen

½ c Cashew Milk, unsweetened

Blend all ingredients in a blender until smooth.

(20 g Protein, 1 g Fat, 4 g Fiber)

Six Weeks With Suzi - Results

Congratulations on completing Six Weeks With Suzi!

It's the Final Weigh In Day! ... And the results are in ... Drum roll please ...

-2 lbs

Total Six Week Challenge Weight Loss =

-10 lbs

I am not at all unhappy with these results.  While my initial challenge set 15 pounds as the goal, I'm not going to argue over losing 10 pounds.  My ultimate goal was to get healthy and take control of my body, and I have achieved that goal!  And, I know that I could have lost more pounds if I had gone for a more calorie restrictive diet, also known as starvation diet.  But, I chose to do this the smart and healthy way, with no starving involved.  The problem with starvation diets is that they end...and leave you starving.  As a result, you are more likely to fall back into old habits as soon as the diet ends; gorging on everything you were denied during the diet.  Instead, I've tried to approach this as a "meal plan" instead of a diet.  The items and portions that I have been eating for the last 6 weeks will probably not change even though the challenge is over.  I don't feel drawn to cheat or "pig out" today.  In fact, I woke up planning my food and exercise for the day just like I've done for the past 42 days.  There will definitely be a celebratory cocktail or 2 (or 3...) in my life this weekend, but otherwise I will continue with healthy eating and exercising every day.  I feel confident that these 10 pounds will stay off!

I wish I had taken measurements when I started this challenge, but unfortunately I didn't.

However, there are before and after pictures.  They aren't as drastic as I might have hoped, but I think you can tell the difference.  

                      BEFORE                                                                AFTER

             

            

            

           

I would still like to go for about another 10 pounds next month.  But, for now, I will just keep doing what I've been doing.  Stay tuned for more challenges.

I will also be posting a summary of my exercises as well as recipes from this Six Week Challenge.

Great job and thanks for joining me on this journey!  

How did you do?