EAT WHAT YOU NEED.

I did 30 days of clean.

And I mean CLLLEEEAAANNN.  

Spick-n-span kinda clean.

Gallon+ water-per-day clean.
No-red-meat clean.
Drinkin-down-a-blender-full-o'-veggies kinda clean.
I committed to 30 days of clean using the principles of the Transitions Lifestyle System. 
My Results: Down 10lbs.  Down 4% Body fat.


And might I add, I'm thrilled that my AWESOME wife was along for the ride and was incredibly supportive.  I remember as a teenager, just starting out with powerlifting, realizing the body's ability to transform, sculpt, and change by choosing different movements and different foods.  The choice of foods is about viewing food as fuel for your body.  A fried of mine, Danny Aguirre (RAW United Powerlifter/Nutritional Educator) says, "It really comes down to '[people] eat what they want, not what they need.'"   It is possible to change your body.  There is no un-lucky star, there also isn't a magic pill. 

Be coachable. 
Be committed. 
You can do it! 
Make the commitment!
http://www.tlsslim.com/

Here is some feedback from some folks that did. 
     Mike LaRe - Fort Myers, FL
     2/6/12
      For years I tried to crack the code to controlling my consistent weight gain and loss of good health. It wasn't until the third week of the TLS system that I realized just how bad of shape I was in; both mentally and physically. Years spent thinking the food being placed into my body was good, pretty much every part of my routine was well below par and I had no idea.
    Through TLS and particularly the pivotal coaching and assistance from Ron and Rhiannon, this average guy was able to drop weight fairly easily and consistently and just as importantly, learn how to eat properly. Their tools have given me the ability to recognize, once and for all, what is good and what is not. I can say this because it worked and there were no magic pills, no starvation, nothing short term. Everything taught is now part of my life and these lessons will carry with me always.
     Thank you both and appreciate everything you have done.

     Pat Thomas - Poland, OH
     2/3/12 - via text
     Saw my doctor last Friday and had my bloodwork done on Tuesday.  My A1c went from 13.8 to 8.2, my cholesterol went from 485 to 120 , my triglycerides went t from 1294 to 220.  I am stopping Byetta injections this week to see if I can just use metforman and keep my blood sugar down where it is.  Then if that works over a few weeks I will cut my metforman in half.  So far I am thrilled and my doc is too.  I actually like working out.

How to take the Challenge out of the 30-day Challenge!

As the Kari Kardio 30 Day Challenge winds down, I'm sure we've all been on and off the scales, pondering how sweating could mysteriously cause weight gain, and wondering why we weren't programmed with an intuitive understanding of what our bodies require us to eat to lose body fat.

So what challenges have you faced?   My struggles included  family in town, road trip, plane trip (even though I never actually boarded a plane), rugby match (beer is usually mandatory), Super Bowl, sunset toasts, not to mention the stress that comes with day to day living.

So did you draw a hard line and take no prisoners?
Maybe you were a proper mediator and found an appropriate compromise?
Or you gave your self a "day off" to "splurge" with the promise of perfection in the following days.

Whatever you did, please take a minute, and realize that no matter how you did, or what you did or didn't do, you are IN THE GAME!  And that is the most important thing!

So recognize that it is a misnomer to call it a Challenge.  Think of it as more of a "wellness binge" or a "veggie bender", pat yourself on the back, and be so proud of your accomplishments and achievements as your own personal victories.

Win or lose.

Be happy.

That's all there is.

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
Theodore Roosevelt, 1910

Be Prepared.

I feel like I lived a slice of movie greatness yesterday for those of you that have seen Planes, Trains, &nAutomobiles.  Flight was scheduled to depart Punta Gorda Regional Airport yesterday at noon. Significantly abbreviated version -  mechanical problems -rescue plane called in - 5 hours later, the "rescue plane" is still not even on it's way to us.  Them using the word "rescue" felt like calling 911 and hearing," Yes, so you're injured and stranded; you will be "rescued" in 7 hours by a paramedic that is unreliable and off-duty."

So, I'm in a small regional airport, cafe is closed.  So I decided I was going to be determined to make the best choices possible.  There is a snack bar, and the nearest restaurant/grocery store is a 30 minutes and a $50 cab ride away. I thought I was prepared with my 2 hard boiled eggs and  sliced veggies. As it turns out, what was my lunch, and I was not prepared at all with an emergency food source!  Yes, I was UNPREPARED to travel.  

I found myself brushing salt off of snack pack cashews, and peeling the deli turkey off of the pre-made sandwiches, and rationing protein bars.  There wasn't a vegetable to be found.   The airline was nice enough to bring in Pizza Hut pizzas.  All you can eat, mind you.   Temptation!  TEMPTATION!   So NOW I'm sitting in a small terminal, like "don't bother to speak into the tinny microphone" small, smelling pizza and watching other "rescue plane" hostages enjoy drinks and free food, my stomach is doing circles from eating 3 protein bars that contained sugar alcohols (good for keeping blood sugars in check, bad for a digestive system).  It actually said on the label to please consume 8oz of water with this bar in order to avoid intestinal discomfort.  I drank 30 oz of water per bar, and still, predictably, satisfied their prediction of discomfort. 

Another abbreviated part - I got a refund on the flight - I learned to be prepared.  

Emergency snack ideas to have in a briefcase, glove box, carry-on bag, purse, pocket, refrigerator, road trip bag (ever tried to find a healthy snack in a gas station?! - YIKES) or desk drawer:

Nuts (raw, unsalted)

Apple.  Yes, nature's simplest, ready made, prepacked no-heart-attack snack. 

Dried Fruits (no sugar added) - Prunes, rasins, apricots

Sliced Bell Peppers and Carrots (pallatable at room temp, will last a few hours unrefrigerated)

Protein Powder as you can usually find a cup and some water (low sugar/high fiber- no crazy stimulants - like this Protein Powder)

So yes, it may take some getting used to; this idea of having food on you at all times, but if you want there results, and you want the body, and you never want to find yourself in a situation where you're only option is to forsake your healthy body, then be prepared, be the winner, be strong and make the decision that is best for your body.  

Oh yeah, and GET UP AND MOVE YOUR MASS TOO!  

You can have a map and a compass, but if you don't know where you're starting from, you're still lost.

Well, sobering indeed.

22% Body Fat and 209 lbs.

A mentor once told me, "you can have a map and a compass, but if you don't know where you're starting from, you're still lost." My point is, you gotta know the starting point!! Kari did say "the scale is reading high." I'm sure it isn't but I'm grateful to Kari for offering up such an instant and obvious solution. Haha!

So, I begin. My long term goal is to be:

Goal is 195 lbs and 12% Body Fat.

30 day goal? To see how dynamically I can change my body in 30 days.

Potential Challenges:

-daily logging of food into my website log.

-daily exercise (goal is 6 days per week- I usually get 4)

-Pre-Packing enough veggies for those days when I'm not close to home.

-Zack Brown Concert.

-Valentine's Day.

-Wife's Birthday....

All within the next 30 days! I've committed to no alcohol, limited dairy, and clean protein/fruits/veggies/low GI carbs. I guess that's the challenge! to see how I do thru these parties and social events.

Time to cleanse, and give my body a chance to be the best its ever been.

Pictures and circumference measurements tonight.

Day 2 here we go!

WHAT ARE THE CHALLENGES YOU WILL FACE IN THE NEXT 30 DAYS AND HOW DO YOU PLAN TO OVERCOME THEM?

A Body Well Used...

A Geroge Carlin quote may seem like a strage place to start a post about getting fit and being healthy, but he said it best when he said "Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out, shouting 'holy s** ....what a ride!!!"

That's right! USE YOUR BODY! I'm not talking about using your liver to detox from over a night out, nor am I talking about using your thumb to change channels on the remote. I'm talking about getting up, getting busy with USING YOUR BODY everyday! Do the things that matter to you; do the adventures, even the little ones like walking instead of driving. Biking instead of hitting the treadmill. Hike instead of sitting on the beach.

Take Kari Kardio's 30 day challenge as an opportunity to do a new adventure. Show up to the pearly gates knowing that you used your body to it's fullest.

Stay tuned for more updates as I progress thru the challenge. I will post pics, measurements, experiences, and challenges, and I welcome all to contribute and fill in their experiences as well. Make it FUN. Get BUSY. MOVE YOUR MASS!




Lots have registered and committed to the Kari Kardio 30 day-challenge! What can you accomplish with changing your body in 30 days? I am excited to commit to the challenge as well! Lets do this together. So many people have registered that I want to join the fun!

If I win, I will dontate the winnings to the Juvenile Diabetes Research Foundation www.jdrf.org Walk to Cure Diabetes. ... Invite your friends, family, and even perfect strangers to register by Friday.

It is $20 entry fee, and you have my promise that it will be a worthwhile experience! You will feel the accountability, you will know what your goal is and during the month, you will have access to the resources you need to set up a plan and achieve that goal!

But..... I CHALLENGE YOU TO SEE WHAT YOU CAN ACCOMPLISH IN 30 DAYS!!!
WHO'S IN?
Sign up today! www.karikardio.com 239-410-6157

Giving the gift of sole mates....

Sounds fantastic right?
Last summer I had the privilege of coaching/connecting with Jenn Nims author of Girl Heroes via her bodybugg coaching session. Little did I know who I was talking to ;)!
Jenn is a fantastically talented writer that knows how to get right to the point and make you feel like you are heard.
Her latest blog is FUN FUN FUN! Recently me and Ron started researching the benefits of barefoot running. We tossed around investing in the shoes that have space for your toes .... makes my toes squirm thinking about it!
Then I read Jenn's latest blog - http://www.girl-heroes.com/2011/04/28/sole-mates-the-new-balance-minimus-trail-review-and-giveaway/#comments
She tried, she liked, so she wrote :)
Now I do not have to worry about my toes feeling squirmy !!
I am looking forward to trying out these kicks - if I win her giveaway.. GREAT... if not, Im sure I will make my way to the checkout counter eventually.
Check them out for yourself and let me know what you think!
Till then... happy trails to youuuuuu :)

"It's Greek to Me" Chicken - YUM!!!! Easy, fast and gooood!

Hi Everyone!
I have to pass along this recipe - quick, easy and YUM!!!
This came straight from Healthy Family Meals

CHICKEN
1 lb chicken tenders
1 tsp dried oregano, crumbled
1 tsp ground cumin
1 tsp onion powder
1/2 tsp paprika
1/8 tsp cayenne
1/8 tsp salt
3 tblsp fresh lemon juice
2 tsps olive oil
2 medium garlic cloves, minced

TZATZIKI SAUCE
1/3 cup finely chopped peeled cucumber (i doubled up on cucumber because i love it!)
1/3 cup fat free plain yogurt (we used organic plain regular greek yogurt)
3 tblsp fat free sour cream ( we did not use sour cream-instead added 3 extra tblsp of organic plain regular greek yogurt)
2 tsp fresh snipeed dillweed
2 tsp fresh lemon juice
1 medium garlic clove, finely chopped
1/8 teaspoon salt
1/8 teaspoon pepper

Preheat the broiler. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.
Put the chicken in a medium nonmetallic bowl. In a small nonmetallic bowl, stir together the oregano, cumin, onion powder, paprika, cayenne, and 1/8 teaspn salt. Sprinkle over the chicken. Using your fingertips, press the mixture so it adheres to the chicken.
In the same small bowl, combine the 3 tblspns lemon juice, olive oil, and 2 minced garlic cloves. Pour over the chicken. Using your fingertips, rub into the chicken. Cover the bowl with plastic wrap and refrigerate for10 minutes, Remove the chicken from the marinade, discarding the marinade. Transfer the chicken to the baking sheet.
Meanwhile,in a separate small bowl, stir together the sauce ingredients.
Broil the chicken 4 to 5 inches from the heat for 8 minutes. Turn over. Broil the chicken for 3 minutes or until just firm to the touch and no longer pink in the center. Serve the sauce over the chicken.

PER SERVING (SERVES 4) **** this is per the recipe not with my tweaks
Calories 157
Total Fat 1.5g
Cholesterol 68mg
Sodium 246mg
Carbs 5g
Fiber 1g
Sugars 3g
Protein 29g

YUMMY!! We paired this with a BIG salad and Ron made some sauteed veggies -- Sam loved it too!
Happy Healthy living - High Five!

Protein packed pancakes :)

Hi everyone!
I had the pleasure of spending time with Lisa Potts creator of Be True Apparel this weekend
and is the midst of trying to decide which one of her tshirts I could not live without (ended up being 5 that I could not live without) Lisa asked "Hey, do you want to try one of my protein pancakes?"
"Why yes I do!"
Within minutes I had a warm bluberry protein pancake that was a great snack served all by its delicious self - no syrup needed.
We quickly agreed that this recipe was great for kids (maybe add some almond butter or peanut butter or organic grade b maple syrup) for our husbands, and pre or post workout. So pretty much anytime for anyone!
Here is the recipe with some alternatives-- would love your feedback or your recipe ideas.

Protein Power Pancakes: (Banana Cinnamon)
3 cups oatmeal (any brand of regular old fashioned oats)
1 bottle (12 oz or so) liquid protein (preferably vanilla or a neutral flavor -Costco "Premier Protein Vanilla" **** This is an option, you can also use water or organic almond milk
3 scoops protein powder - I use Transitions Chocolate Delight
10 egg whites
3 mushy bananas (previous frozen preferably)
2 tblsp wheatgerm
2 tblsp milled flaxseed
2 tblsp Stevia (or any sugar substitute that you use - Agave nectar works great too)
2 tblsp cinnamon
Yields about 24-26 pancakes depending on size
Nutrional Value: Cal: 75; Fat: 1.6; Carbs: 6; Protein:8; Fiber: 2 (for one pancake)***This is key because these yummy snacks could easily turn into 4 or 5 pancakes. Keep your goals in mind and take the steps to your Ultimate Transition.

Get your beets on!

I always see Beets at our farmers market and I usually pass them by because I am not quite sure how to prepare them. This is a fantastically easy and delicious recipe from my friend Tessa LeSage.

‎"First I tossed the beets in olive oil and baked for about an hour then peel them or don't if you don't mind the skin and they are organic. Take the greens and saute in olive oil with garlic, salt and pepper. Add red wine vinegar at end. Slice beets and serve on top of greens. This is an awesome side dish!!"
This is a dish that my best friend Tessa makes - healthy, simple and YUMMY! Give it a try!

Do you have any beet recipes??

TLS Shape Up - designed with kids, for kids

What is the TLS Shape Up program?

TLS Shape Up is designed with kids, for kids. There are no gimmicks, just proven results. It teaches goal setting and planning skills while instructing kids about the fundamentals of good nutrition and exercise. It helps kids and their families understand that their decisions today will affect them tomorrow.

Watch this Webisode and see for yourself the impact tls Shape Up has had on these families.
Pass it on and make a change across the country

http://blog.marketamerica.com/blog/tls-shape-up-webisode-families/

Every Dollar is a Vote.

Politics? I'm not so big on politics. But I am big on voting. I vote almost every day. I vote when I purchase locally grown produce. I vote when I purchase organic foods. I vote when I support locally owned stores and restaurants. I vote when I don't buy gas from BP. I vote when I purchase a product that is eco-friendly. I vote when I do those silly little energy savers that are passed around in chain emails. I vote when I turn off the TV.



How can we live in a world that is stuck between consumerism and sustainability? That answer is simple. Everyday, understand that how you spend your money counts toward the kind of products and services that are in demand. I believe that it is possible to exist in a world that is comfortable, convenient, joyous, and limitless without the pillaging of natural resources. Vote (spend!!) and demand that local produce suppliers who practice organic and sustainable agriculture remain profitable.



We are at a tipping point in our global history. The challenge we face is that in every example I can think of, it is more challenging, more expensive, and takes longer to choose the sustainable and earth-friendly option. Ever been to your local landfill? You will see very quickly how necessary sustainable and renewable technologies are in need!

As a consumer, your vote counts. Your vote happens every time you make a purchase, or choose not to make a purchase. It is no mistake that every business operates to earn a profit. So the practices of that business answer to the owners/shareholders. The unfortunate truth is that most will pillage any resource in the name of preserving the bottom line. The Fortunate truth is that in the end, they answer to the consumer; you and I, and how we spend our dollars. You are saying no to Big Agriculture and widespread use of pesticides when you buy from a local farmer. You honor the very origin of your human body when you eat fresh seasonal produce. You say no to Big Beef and Pork when you purchase from a local farmer/rancher or meat supplier. You say no to Big Oil when you purchase a Hybrid, or ride your bike.



Use your vote to support the industries and companies that are willing to go out on that limb and charge a bit more for their product or service in the name of being sustainable. With an ounce of faith, you have to believe that we will shift the balance toward "Big" not being synonymous with "Bad". Tell the shareholders that we want them to invest in solar energy, green-packaging, organic products, hybrid technology, waste reduction, recycling/reuse advancements, and goodness.



It's not about being an earth muffin or tree hugger. It's about preservation in this lifetime. It's about changing the world with your daily vote.

If we take care of our planet - it will take care of us....even at the pool!

This little gem of information showed up via email a couple of days ago and I thought I would share it with all of you!
Making the Ultimate Transition is not just about changing the number on the scale -- its about seeing things in a different way and starting to do things in a different way -- hope this helps :)

~Cucumbers contain most of the vitamins you need every day, just one
cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5,
Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus,
Potassium and Zinc.




~Feeling tired in the afternoon, put down the caffeinated soda and
pick up a cucumber. Cucumbers are a good source of B Vitamins and
Carbohydrates that can provide that quick pick-me-up that can last for
hours.

~Are grubs and slugs ruining your planting beds? Place a few slices in
a small pie tin and your garden will be free of pests all season long.
The chemicals in the cucumber react with the aluminum to give off a
scent undetectable to humans but drive garden pests crazy and make them
flee the area.




~Looking for a fast and easy way to remove cellulite before going out
or to the pool? Try rubbing a slice or two of cucumbers along your
problem area for a few minutes, the phytochemicals in the cucumber cause
the collagen in your skin to tighten, firming up the outer layer and
reducing the visibility of cellulite. Works great on wrinkles too!!!

~Want to avoid a hangover or terrible headache? Eat a few cucumber
slices before going to bed and wake up refreshed and headache free.
Cucumbers contain enough sugar, B vitamins and electrolytes to replenish
essential nutrients the body lost, keeping everything in equilibrium,
avoiding both a hangover and headache!!

~Looking to fight off that afternoon or evening snacking binge?
Cucumbers have been used for centuries and often used by European
trappers, traders and explores for quick meals to thwart off starvation.

~Stressed out and don't have time for massage, facial or visit to the
spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the
boiling water and be released in the steam, creating a soothing,
relaxing aroma that has been shown the reduce stress in new mothers and
college students during final exams.

~Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth
with your tongue for 30 seconds to eliminate bad breath, the
phytochemcials will kill the bacteria in your mouth responsible for
causing bad breath.

You have to love Mother Nature - she has the best ideas!!!
Have a great day!

Can you be grateful in ANY situation??

It is hard to believe that it has only been a month. So much SO MUCH has happen.
So much LIFE has happen. Back in May we were on track and gaining speed! Then BOOM - SMACK out of nowhere we were thrown into another dimension. The details do not matter because we all have our stories of getting sidetracked - but what does matter is that we allowed someone else to stand in our way. We spent hours, DAYS stuck - i spent a lot of time crying and wondering "WHY".
Then just when we were crawling back up to a standing position another wave came and knocked us sideways.
This time - we switched our game. Instead of crying and questioning and sulking we started to celebrate.


With one simple statement "What are you grateful for?" we shifted our energy.
We celebrated and laughed and dreamed and found the source of our strength and picked up right where we left off .... and we are gaining speed :)

I am so grateful for the lessons learned. There is no way I can get to the next step without the lessons that I have learned.
I am grateful to my mom for feeling my pain and never ever leaving my side.


I am grateful for my Sam - every step of the way she kept it real - she says it like it is. She is my WHY


I am grateful for my Ron - how he balances unconditional love and support while always making me laugh is beyond me -


The power is yours and no one can take it away from you - be grateful for everything - I am grateful for my computer to be able to share this with you ;)

"You can't fill a cup that is already full"

I love the movie Avatar. Call me cheesy if you must. I admit to it on occasion. It is one of my endearing qualities; just ask Rhiannon. :-) So your question logically follows; "Ron, what does Avatar have to do with Transitions Lifestyles? Or wellness?" Well, there was a quote in the movie that really struck me.

"You cannot fill a cup that is already full."

I realized that all too often, our brains are already filled up with "junk science", mis-information, or magic pills after years of diets, yo-yo body weight, calorie restriction, eat-only-meat-and-cheese diets, and the other things that pollute wellness and the idea of vibrant living.

Transitions Lifestyle System is different. It is unlike any other experience you will have. It will be the last attempt you make and taking control of your health!


We don't talk about your weight, we talk about your body composition.

We don't talk about calories, we talk about the glycemic index.

We don't talk about "no pain, no gain", we talk about happiness, every day, under all circumstances, no excuses!!


It is different. And new ideas require an open mind, or, in this case, an empty cup.

Ron

For the guys - a note on calorie restriction.

Guys,

Imagine a big block engine. We'll say a hemi. You are the throttle man. And you are really excited to see what this engine can do! Red line it; push it to the limit! With an eye-dropper?

That's right, you are handed an eye dropper with a tablespoon of fuel. Not going to get that engine fired up, is it...

So take this logic and apply it to your fitness goals. You are putting in the hours at the gym. You are logging the miles. You are mixing up your routine and attempting to remain anonymous in the back corner of aerobics classes because you heard it may help you trim down. You are even cutting back and taking in smaller portions and cutting out some beers, because; well, that's just what you're supposed to do. Right?

No results? You are trying to feed your "hemi" with an "eyedropper"!!


It's not about quantity, it's about quality.

Choose quality foods! The key is NOT always to cut back on calories. The key is to choose quality foods, in particular, quality carbohydrates. Want to learn how to choose the best carbohydrates without points, scales, slide rules, or calculators? Learn the Transitions Lifestyle!

You will never go hungry. You will pour in the quality fuel and have that "engine" running hot. Put the pedal to the metal guys!

Check out our weekly webinars to learn more. For upcoming dates, email theultmatetransition@gmail.com.

Time is on our side, yes it is!

"You have that Aha! moment when you say, "I need to lose weight... I need to make more money... I need to become a better person... or whatever." But you have to schedule time in your life to make it happen -- either time you're not using properly or time that you have to take away from something else you're doing" ~ Bob Cox
What are YOU willing to make time for in your life??
I have given up Greys Anatomy on Thursday nights to build my business and focus on TLS Shape Up.
Tell me yours.....

Lets save our kids so they can save us :)

Children are becoming obese at a rapidly rising rate. Transitions TLS Shape Up is changing lives. A comprehensive program THAT ACTUALLY WORKS!!! If you know a child we can help, please notify us. It will be the best gift you can provide.
This program is nothing short of the miracle that I have been praying for. Check it out, feel the power and lets save some lives---shoot LETS SAVE THE WORLD!

http://blog.marketamerica.com/blog/tls-shape-up-the-big-issue/

10,000 years ago!!!

Disclaimer: I'm no evolutionary archaeologist, so just imagine for now that we're painting a picture that is relatively true, and not 100% fact.

100% scientifically accurate? Maybe not.

Funny to imagine you and your entire family following a herd of buffalo wearing loin cloths and digging for roots and eating berries and nuts...? Absolutely! And that is just it! Paint that picture in your minds, and you will begin to have an idea of the way our bodies are "meant" to take in food. I'm sure you've heard the trendy gym-goer's advice to "eat a small meal every 2 hours; 6 meals per day. I would agree. I'm sure you've also heard, and certainly from the Ultimate Transition, to eat complex carbs and plenty of fruits and veggies. Agreed. But why? Did you ever stop to ask why? Well I won't bore you with the physiological details on this one, but instead lets get back to the "painting" of ancestors.

As you roam the open plains, food is abundant, and you spend your days largely in search of food. Typically, women would gather edible plants and herbs, while men would hunt, preferably for large game, but any protein source was welcomed. Food is abundant, and you would probably eat something like 15-20 "meals" per day. Constant energy output (no computer nor TV to build a sedentary lifestyle), so constant energy intake is needed.

10,000 years BC Scenario: You lose the heard in the dead of winter. You have very little food. THIS IS WHY OUR BODIES STORE FAT!! You are low on food, your body is cued to store fat. THANK GOODNESS! It is a protective mechanism against those periods of time when we need a stored form of energy! YAHOOO!! How intelligent in design! How fantastic are those bodies to design a backup plan!

So the takeaway from our example is that while you are walking, searching for food, and using energy to stay warm, that your blood sugar levels drop!! When they drop you store body fat.

MODERN DAY: You eat simple carbohydrates. Doesn't matter what, just say M&Ms for now. Your blood sugar levels shoot up! BRRRAAAAHHHHHAAAAHH!!!! Feeling good! Burst of energy! Then what..........

Crash!! You could go for that all elusive power nap, right? Close the office door and set your cell phone alarm for 15 mins out in the hopes of getting your head straight. This means that your blood sugar levels have dropped!

So, just like our ancestors of the plains, your blood sugar levels have dropped.

Your body does not know how your blood sugar levels got so low. What it does know is that when your blood sugar levels drop, it is supposed to store fat.

Eat LOW GI carbohydrates. Choose natural foods when possible. Live well.

The End.

The Glycemic Index <-- Learn about this!!

Here comes Ron with some fancy science lingo.....

To elaborate, as promised, on a previous blog about "No Carb Diets", lets take a more in depth look at the Glycemic Index.


For starters, it is the foundation of the Transitions Lifestyle! The objective of the Glycemic Index (GI for now) is to provide a guide to always direct your decisions about food to the "complex" or fiber-ous end of the carbohydrate spectrum. I know you're thinking about "cardboard," but trust me, there are some amazingly delicious meals out there that get fiber into your body!!

As you may know, a food that contains the "simple" carbohydrates like sugar and white flour, causes the blood sugar levels to spike which leads you to a fat-storage-mode (read posting "10,000 yrs ago"). So for now, suffice to say that if you eat junky carbs, your body will attempt to store food consumed soon before or after those carbs as fat. Even if it's broccoli. Yep, you read that correctly! Eat junky carbs = cue your body to store the energy from broccoli as body fat. Weird, huh? Imagine for moment that I'm right, and that what I'm telling you is honoring the science of the body. Would it then be possible to understand how so many are overweight/obese?



The GI serves as our guide for getting through all of the meals, lunches, muffins, desserts, pastas and breads of the world. Any food that contains carbohydrates has a ranking on the GI. At the bottom end (Low GI foods) you have insoluble fiber, most veggies, and foods containing solid and hearty complex carbohydrate foods. On the high end of the GI (High GI foods) you have the evilness of High-Fructose Corn Syrup, table sugar, white flour among others (you get the idea).



As I mentioned, all foods that contain carbohydrates fall somewhere on that spectrum as they relate to the impact that eating that food has on your body's blood sugar level. The lower the GI, the less impact on your blood sugar; and the higher the GI, the higher your blood sugar (think room full of 5-year olds on birthday cake). After consuming a high GI food, your body releases insulin. We've all heard about it, and fortunately for you, a degree in Endocrinology is not necessary to understand the function of insulin.

High GI carbs in your mouth? Your insulin goes up.
Insulin takes sugar out of the blood and puts it into muscle.
This leads to sugar levels going too low. (Ahhhh the beloved sugar crash; followed immediately by an insatiable desire to consume even MORE of said sugary sugar sugar suuuggaarrrrr!!!)
See the beginning of a cycle?

Remember from reading post "10,000 years ago"?! When blood sugar goes too low, you STORE FAT!!

TAKE HOME: Eat HIGH GI foods all day, enter into a cycle of fat storage. Eat LOW GI foods, keep your body in fat burn mode. Simple enough?

Stay tuned for our upcoming WEBINARS and posts as we will get into how you can approximate the GI ranking of a food by looking at the label. It's quick and easy! Remember, this is the foundation of the Transitions Lifestyle system. It is a course in making the best decisions about food, and whether you are looking to lose a few pounds, or you're looking to fuel your body for competitive sport, you will benefit from living the Transitions Lifestyle!

Would walking be enough?

What if the only thing exercise that I can do GUARANTEED everyday is walking. Would it be enough? When I start setting new goals of exercise and fitness challenges my next move is usually to acquire a schedule of classes at the local gym I so kindly donate my money too every month. Then I scroll through my collection of workout DVD's ranging from hardcore P90x to stress relieving yoga. Next step is to write it all out in a nice organized format. Then...dom dom doooom! Life. Gotta pick up Sam early, work got busy, ran out of socks so time to do laundry, haven't seen the girls in a while- time to see them ....and on and on. There are so many days that I close my eyes and think "i wish there were more hours in the day"
Why is it that when life gets busy the first thing that goes on the back burner is our exercise and nutrition???? Its the foundation of everything we do. It battles stress better than anything out there, it releases endorphins so we just feel good, it makes our bodies shake and move so we take up less space, and it preserves our life for the future-- this should be the most important part of the day!
SO- I had to ask myself--realistically, what would I be willing to commit to everyday.
Walking.
If I can do nothing else, I can walk. For 10 minutes or 60 minutes - I can find the time to put my body in motion. Happens to be the exact motion that we were designed to do!
So here we go! It will be fun to see how many miles I can accumulate in one year by at the bare minimum walking everyday.
Who's with me!?
"If I could walk 5,000 miles...." Sing along!!