Putting On My Big Girl Panties to get into My Teenie Weenie Bikini

     I have officially reached the single digits in weeks remaining until stage time.  Yesterday marked the 9 week out point and with the anxiety of thinking, "Am I where I should be????" I stepped on the scale to "gage" my progress and had that sinking feeling when I saw the number that stared back at me....138lbs.  How could it be that I had managed to lose only 1 stinking pound in the past week.  Afterall, I have been busting my butt and sticking to the plan.  Without dwelling on it much longer, I slipped into my Lululemon pants and top, strapped on my heart rate monitor, grabbed my gym bag and headed to the gym to bust out my AM cardio.  Determined to get things moving, I did 1 hour 5 minutes of high intensity cardio intervals followed by a complete ab workout.  My current plan instructs that I do 50 minutes TOTAL of cardio per day, which I usually split into a 30 minute and 20 minute session.  So, this was the first sign of the panic setting in......going off plan. 

     Once I arrived home, I went about the business of preparing my meals for the day and attempting to stay positive.  Unfortunately my positive thoughts failed me because right in the middle of measuring out the 4oz portions of grilled chicken breast, the tears started flowing.  The inevitable feeling of "I'm-not-making-progress-so-I-am-frustrated-and-should-just-give-up-and-throw-in-the-towel" had made is arrival to this prep.  Who was I kidding???  Truth be told, I was tired.  After a very long and emotionally exhausting week at work, coupled with the probable mid-cycle hormone surge I was experiencing, I just didn't have the psychological energy to be my own cheerleader.  Unfortunately, when it comes to competing, we cannot always count on our friends and loved ones to have the right words as well.  Although they mean well and really do care, no competitor wants to hear, "You are pushing yourself too hard.  You need to take a day off.  I keep telling you that this isn't healthy." 

     Yes, I do push myself, and the ability push past emotional and psychological moments of weakness is what builds the character to be a champion.  I do listen to my body and give it rest when necessary, however my current slump had very little to do with physical exhaustion and over training as much as it did the psychological games the the mind plays on every competitor.  It is very true that "the body doesn't go where the mind doesn't push it".  The mind and our thought process has such a huge impact on how we see ourselves in our journey, and ultimately on how motivated we are to push through to achieving the ultimate goal.  Positive thoughts yield positive results.  If you think you can't, you probably won't.

    So, how did I dry up those tears and get back of track?  Hah!!!  In true form I pulled on my big girl panties, showed up for my training session, and gave it EVERYTHING I had.  The sheer act of walking through the gym doors lifted my spirits.  The negative thoughts began to disappear with the burn and pain that accompanied every grueling rep.  Tapping into the mind-muscle connection and "seeing" my growth and progress propelled me above any thought that I should give up.  It felt good to release all those self-defeating thoughts and leave them on the gym floor (with my sweat) where they belonged. 

     This morning I took my progress pictures.  The first pictures were taken at he beginning of February when I started a plan to put a little muscle on before beginning to "cut" for competition.  The middle pictures were taken at the 11-12 week out point.  The last pictures are from today at 9 weeks out.  I have been on my new plan for one week, and had some minor changes in my update from Kim Oddo this morning.  My next set of pictures will be in a few days when I send an update to him. 

The value in keeping update pictures is that you have a better gave of your progress.  The scale only tells half the story, and unfortunately half the time it tells all out lies.  The scale has no gage for muscle gain/fat loss and merely reflects a weight that compromises them both.  If you are attempting to build/maintain muscle, which is more dense than fat, it is likely that there will not be huge changes on the scale.  But your eyes and the fit of your clothing give a more realistic feedback of what is going on.  Our goal with this prep was to put on a little size and maintain it as I lean out. So, although I would like to be stage ready, lean and tight RIGHT NOW, that is not the plan.  If I want a different outcome (fuller physique) I can't keep doing the same things.

FITfully Yours,
Shyrlena

Thank you so much for reading my blog.  Please leave your comments and thoughts.  I enjoy sharing my journey and would love to hear about yours.

Pad Thai Cleaned Up

If you have ever tried spaghetti squash you know that it is a low calorie vegetable that can be substituted in many recipes to significantly reduce calories.  It has been referred to as vegetable squash or noodle squash and is a member of the winter squash family.  It is high in many nutrients, such as beta carotene, folic acid, potassium, and Vitamin A.  Spaghetti squash can be baked, boiled, steamed, or microwaved, and when cooked its flesh can be easily removed like strands of spaghetti. At just 42 calories per 1 cup or 155g serving, you can really get full without packing on the pounds.



This morning while strolling on a recumbent bike and browsing through a copy of Muscle & Fitness magazine I came across a recipe for Pad Thai that utilizes spaghetti squash in place of the regular high calorie noodles.  One thing that I don't enjoy very often since switching to a clean eating lifestyle is Asian cuisine.  Pad Thai with chicken and shrimp has always been one of my favorite dishes, but with over 700 calories in each serving, it is a luxury that I have not enjoyed for some time.  This cleaned up version has just 391 calories per serving as written.  That can be further decreased by making a few changes, such as using egg whites only, rather than the two whole eggs and by eliminating the peanut oil and using olive oil spray very sparingly.  Depending on your specific dietary goals, you can prepare your Pad Thai as written or make adjustments as required.

This recipe yields 2 servings

Ingredients
2 cups cooked spaghetti squash, shredded
2 cloves garlic, crushed
2 tbsp peanut oil
8 oz chicken breast, diced
2 fish sauce
1 tbsp lime juice
2 eggs, beaten
2 cups bean sprouts
2 tbsp peanuts, chopped
4 scallions, sliced
2 tbsp cilantro, chopped

Directions:
1.  Cut the squash in half and microwave for 12 minutes (if not cooked already)
2.  While squash is cooking, sauté the garlic in oil, then add chicken and continue cooking.
3.  When chicken is cooked, add fish sauce, lime juice, and beaten eggs. Allow to continue cooking approx. 30 seconds, and then scramble.
4.  Stir in squash and bean sprouts and continue cooking a few minutes.
5.  Top with peanuts, scallions, and cilantro.

Nutrition Info: Cal: 390   Carbs: 23g    Prot: 32g    Fat:19g


If you enjoy asian cuisine, then this dish is worth trying.  It is packed with muscle building protein and complex carbs, and can be included in a clean eating plan.   With a bit of imagination and a few substitutions, it is possible to maintain a clean and healthy diet, yet enjoy some variety with your meals. 

I did not create this recipe and it may be found in the February 2013 edition of Muscle and Fitness magazine.




http://www.muscleandfitness.com/nutrition/recipes/power-muscle-friendly-pad-thai

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Treating Hormone Imbalance : Progesterone Supplementation

Previously we have discussed that the underlying problem in an estrogen-dominant hormone imbalance is most likely a progesterone deficiency. Restoring progesterone levels is the beginning to correcting hormone imbalance and further improving your overall health. And as most people reading this article are struggling with some unwanted pounds, creating the appropriate hormone balance can be crucial to getting rid of those extra pounds.

Hormone Replacement Therapy (HRT) is something that most any woman over the age of 45 years has discussed with her healthcare provider. Unfortunately that HRT is typically aimed at replacing Estrogen. What can be missed by healthcare providers is the fact that if estrogen levels are deficient, progesterone levels are even lower. By replacing estrogen only, and not addressing the progesterone levels, the underlying estrogen-dominant state is worsened. This can lead to even greater medical, metabolic, psychological, and weight-loss issues for women. Therefore it is imperative that any woman seeking hormone replacement therapy get a complete evaluation of all of her hormones and not just her estrogen levels. A basic hormone panel should include: Estrogen (estrone-E1, estradiol-E2, estriol-E3 ), Progesterone, Testosterone, Thyroid Hormone, DHEA, Cortisol, as well as a complete blood count (CBC) and metabolic panel (BMP/CMP). Ideally this workup should be a combination of both blood and saliva testing. Cortisol levels should be evaluated at different times over a 24 hour period for the best assessment.

Before discussing HRT, let us first review a little about the types of hormone replacement products available.

• Natural Hormones – the actual hormones produced within the body that serve a specific set of functions. Each hormone has a unique shape, and will fit only the receptors on the cells that it is supposed to fit. So a progesterone molecule does not fit into a receptor for estrogen. Because natural hormones are made within the body, they function perfectly and create have a predictable response.
• Bio-Identical Hormones – hormones that are derived from plant (usually yam or soybean) sources. The have a structure that is identical to the natural hormones made in the body, and therefore fit perfectly into the hormone receptor. Because of their perfect “fit”, the body recognizes bio-identical hormones as natural, and they have an identical response as the naturally produced hormone. This makes bio-identical hormones ideal because they are relatively safe and they are effective.
• Synthetic Hormones – hormones that are manufactured and not found naturally in nature. They fit poorly into hormone receptors and the cause unreliable or unpredictable responses in the body. Also, because they have an unnatural shape and donot bind strongly to the receptors, they have an increased amount of negative side effects. It is these side effects that increase the health risk associated with hormone replacement therapy. There have been many large studies that substantiate the health risk associated with synthetic hormone replacement. This risks include such things as breast cancer, cardiovascular disease and stroke, and the development of blood clots. Chances are if you have received hormone replacement therapy from physician, you were prescribed a synthetic hormone - Premarin, Prempro, Climera, to name a few.
  In addition, synthetic hormones are patented by pharmaceutical companies and dosages vary from person to person as prescribed/disctated by a physician. This is unlike bio-identical hormones, which are prescribed precisely based of your own levels of circulating hormoness

 

Now that we understand a little more about the terminology used to identify hormone products, we can can better understand hormone replacement therapy.

Let's begin with Estrogen.

It is important to remember that estrogen fuels cell growth and if unchecked, increased cell proliferation can be a precursor for cancer. The body produces three metabolites of estrogen, estrone (E1), estradiol (E2), and estriol (E3).

• Estrone (E1) – increased in postmenopausal women. It is primarily derived from fat cells in the body (rather than ovaries). Rarely used at replacement treatment.
• Estradiol (E2) – the major estrogen found during the reproductive/pre-menopausal period. It is produced by the ovaries and the most stimulating to breast and uterine tissue (increased risk of cancer).
• Estriol (E3) – the weakest of the three estrogens, has potential protective properties against the production of cancer cells.

Estrone (E1) and estradiol (E2) might be considered the “bad estrogens” because of their increased risk of developing cancers, and estriol (E3), might be considered the “good estrogen”, as it has an anti-cancer effect on cells.

The three most common forms of bio-identical estrogens are Biest, triest, and Estradiol.

1. Biest is a combination of E3 + E2. This combo provides some protection against cancer (E3) while also providing the cardiovascular, vasomotor (hot flashes), and osteoporosis benefits of E2.
2. Triest contains all three estrogen metabolites. It is predominantly E3 (80%).
3. Estradiol is is simple E2, although very effective in treating the symptoms of estrogen deficiency, it also has an increased potential to cause cancer.

When considering estrogen replacement, it is important to assess the benefits of use compared to the the potential risks, such as breast/uterine cancer and increased cardiovascular disease.

         After addressing estrogen deficiency, DONOT STOP THERE! Remember, the ovarian production of progesterone decreases 70% more than that of estrogen after menopause. Therefore, a woman who is estrogen deficient is still likely to be estrogen-dominant. Both must be replaced in order to restore hormone balance and get back on track to to feeling healthy and well.

     Progesterone has many functions including regulation of other hormones, such as estrogen, testosterone, and cortisol. When it is deficient, well-being and health are threatened. It serves to produce a calming effect (are you feeling irritable), it impacts memory (can't remember at thing?) and effects cognition (do you need to read this again?). It reduces water retention and bloating and reduces cell growth (protective against cancer). And importantly, progesterone has a positive effect on weight loss.

     Bio-identical progesterone is available in multiple forms – a cream, a capsule, sub-lingual drops, or suppositories. Creams have been found to be the most effective route. They are effectively absorbed and allow for lower dosages to achieve optimal levels of progesterone in the blood to be utilized.

     Bio-identical progesterone is available without a prescription, as they may be purchased at compounding pharmacies or can even be found over the counter at many health food stores. The issue with over the counter formulations is that some of them are better than others, and therefore a compounding pharmacy would be the better option.

It is advisable to seek a professional to discuss hormone testing and treatment, but it is possible to Google Bioidentical Hormone Replacement Therapy for some guidelines if you are considering visiting a compounding pharmacy. Below is a plan that may be utilized based on my readings:

1. Menstruating women (regular cycle): apply cream twice daily from days 8 to 26 of your cycle. Donot not apply during menstrual period.
2. Non-menustrating (menopause/hysterectomy) or irregular menstrual cycle: apply cream twice daily for twenty five-days, followed five five days off.
3. If you are also using estrogen replacement (as prescribed by your physician), apply progesterone cream twice daily, everyday. This should be discussed with your physician.

If you donot notice any improvement in your symptoms after a 6 week period, I would strongly suggest getting further evaluation from your medical doctor.

      Although replacing progesterone levels is only one key in the steps to creating hormonal balance, it is a very important one. By decreasing an estrogen dominant state, many of the negative aspects associated with “getting older” can be improved or even alleviated. A woman's overall health and quality of life may be drastically improved and thereby give her the ability to get back into life and start enjoying herself. So if you having been thinking that something just isn't right and you have been having difficulty with weight loss in spite of a healthy lifestyle and nutrition plan, perhaps you should look beyond your perceived lack of estrogen and get to the root of the problem. Any primary care physician can order the necessary testing, however it is important to have a healthcare provider who is experienced in interpreting these labs and understands how to treat hormonal imbalance for the purpose of wellbeing and bio-identical hormone replacement.

I hope that this information helps some of you. Please feel free to send me a message or leave a comment with any questions you may have or if there is any further information that I can provide to you. You may contact me directly by email at: sbogard08@yahoo.com

As always, this article is for informational purpose only. It does not serves as replacement for or evaluation by your own physician, nor does it constitute medical advise for treatment of any medical diagnoses that you may have.

If You're Not on Stage You Shouldn't Be Judged

     Today was Update Picture time.   The day that always creates a certain level of anxiety for me and today was no different.  To add to that stomach turning series of quarter-turns-to-the-right and auto timer set photos was the fact that I knew my weight was up.  For the first time I am following a diet designed to add some muscle, rather than one with restricted calories for the purpose of leaning out for an upcoming competition.  The whole notion of being on "a diet" with the purpose of maintaining or even gaining weight is foreign and just weird to me.  My mind just can't quite wrap around that concept.

     Before I realized it my heart began to sink as I downloaded the images and they popped up on the computer screen.  And I slid into that dark place of self judgment.  The negative thoughts that steal my focus away from my goals.  The negative thoughts that tell me I am kidding myself to think that I am good enough and have what it takes to go to the next level.  The negative thoughts that zap my enthusiasm and motivation.  The negative thoughts that create self doubt.  But having been at this point multiple times in the past, I have the experience to know not to dwell in that negativity too long.  In fact, these days those thoughts are fleeting at best.  I laughed at that very small voice and first reminded her how far I have come.  How each and every time she said that I couldn't, I showed her that I was stronger than she ever will be.  I then turned my attention to the place it belonged - my goals. 

     At this point I am working to build some muscle.  My conditioning persistently has been the quality that has catapulted me on stage.  In my very first OCB competition years ago, the write-up pronounced, "Bogard bought a conditioned physique that was unmatched.....".  And with each competition my conditioning has steadily improved.  What I have not been able to accomplish is adding some muscle to fill out my physique.  This has been secondary to many factors; never having an adequate diet to support muscle growth, a reluctance to decrease cardiovascular training, age/hormones, multiple surgeries, and simply not having the structure necessary during the "off-season".  After deciding that it is time to compete on the national level, I realized that if I want to do well I am in need of a fuller physique. 

     I had surgery in November, and I after getting clearance to get back into the gym, my coach Kim Oddo, and I started preparing for the 2013 season.  Rather than jumping into a cutting and leaning out plan, we are starting with a program to add some size.  So my calories are higher than I have ever had on any previous plan and my cardio has been minimized.  And in spite of being committed to following my plan, I gained weight in the first few weeks.  Initially I freaked out, but rather than skipping meals and doing extra cardio to get the results I wanted, I took the scale out of my bathroom and continued to follow the plan created by my coach.  At my first check in, Kim did make some minor changes to the diet, and I will likely respond accordingly.  As with any plan, it is only as good as your willingness to stick to it.  I have a long term goal that requires that I go through a process.  Even when the steps along the path aren't what I desire, if they lead me to the goal, they are steps worth taking.

     So I am turning off my critical eye and not judging myself based on those images on the computer screen - I will leave that to the judges in June at NPC Jr. Nationals.  Today I am staying positive and staying focused. 

 

These pictures were taken first thing in the morning. I had a lot of difficulty with posing because of a very painful lower back spasm. My goals for improving are putting on some overall muscle in general. My posterior delts are lagging compared to anterior, but in order to improve the balance between upper and lower body, I will need to round out my delts a lot. My lats definitely need some density as well as width. From waist down, tightening is key, but I am working to fill out my glutes and quads.

Every goal that you set out to achieve will require a process to attain it.  You must lay out a plan that includes the necessary steps to get there.  Along the route there is guaranteed to be multiple twists and turns, hills and valleys, and triumphs and failures.  Some days everything will seem to be right on target and that goal will be clearly in your viewpoint.  Other days the skies might not be so clear and it may even seem as though you are moving in a total opposite direction than planned.  It is during those time that you have to buckle down and stay committed to the journey.  Your compass may require some realignment, but donot jump ship and attempt to swim back to shore!  Steady yourself, remember why you are on this journey and let that keep you rowing ahead. 

Stay focused, be consistent, be persistent, and success will be yours!

 



So You Think Your Hormones Might Be Off - A Look at the Symptoms of Estrogen Dominance

In this second article of a 4-part discussion on hormone balance and the effects on weight gain we will look at the symptoms associated with estrogen dominance and the factors that may contribute to increased body estrogen levels.      

As women age they often begin to experience many symptoms and issues that they have never encountered in their pasts.  They often attribute most of these things to "hormonal problems", thought to be caused by estrogen deficiency.  This leads to a request for synthetic estrogen in an attempt to balance things out and get back to normal.  The reality is her symptoms may actually be due to a progesterone deficiency.  The decreased levels of progesterone cause an imbalance in the natural ratio of progesterone and estrogen and a subsequent state of estrogen dominance.

      From the onset of puberty until a woman enters her early 30's, the ratio of estrogen to progesterone production by the ovaries is optimal and balanced.  As a woman approached her mid thirties (35yrs) there is a shift in the balance of hormones.  The ovaries begin to secrete decreased amounts of both estrogen and progesterone, however the decrease in progesterone production is as much as 120x faster than that of estrogen.  Specifically, from age 35 to 50, there is a 75% reduction in the production of progesterone compared to a 35% reduction in the production of estrogen.  So even if a woman has low or normal levels of estrogen, her progesterone levels are likely be even lower and thereby create an environment of estrogen dominance.
       When this imbalance occurs, a woman has an increased risk of developing many health issues, including weight gain and abdominal obesity.  Some of the common gynecological conditions reported by women include fibrocystic breast disease, uterine fibroids, endometriosis, infertility, endometrial polyps, PCOS, menstrual irregularities, premenstrual disorders, auto-immune disorders, low blood sugar problems, and an increased risk of developing breast cancer. 
      So, you may now be asking how to determine if you are estrogen dominant.  If you have any of the gyne conditions listed above there is a high probability that you are in an estrogen dominant state.  If you greater than 10 lbs overweight, you have an even greater issue.  As discussed before, the high estrogen levels increase the production of fatty tissue in the body.  This fat is then used to produce more estrogen, which then increases fat storage....and the cycle continues.  Lastly, if you are beyond age 35 years, you have already begun to tip the scale in favor of a greater estrogen ration.

      The following is a list of symptoms that women experience that may be linked to a hormonal imbalance:

• mood swings (irritability/depression/anxiety)
• mental cloudiness, foggy thinking, and memory problems
• irregular menstrual cycles/heavy periods
• decreased sex drive
• fibrocystic breast disease, breast tenderness
• weight gain/fat gain in abdomen
• trouble sleeping/insomnia
• bloating/water retention 
• premenstrual syndrome 
• unexplained fatigue
• gastrointestinal disorders (digestion problems)
• osteoporosis
• Thyroid dysfunction

Experiencing two or more of these symptoms over a periods of months may warrant investigation of a woman's hormonal balance.

Before ending this portion of the discussion, we will review other potential factors that may also contribute to elevated estrogen levels in the body.
1.  Commercial food products - many animals are fed estrogen-like hormones as well as growth
factors that are passed on to humans when consumed.  Also fruits and vegetables may be treated with
pesticides that may affect hormone levels.  Some pesticide residues have chemical structures that are similar to estrogen and act as estrogen in the body.
2.  Xenoestrogens (foreign estrogens) - many chemicals found in everyday products (nail polish, paint removers, plastics, dry cleaning products, fuels, and car exhaust) have chemical structures similar to estrogen and act like an estrogen in the body.
3. Synthetic Hormone Replacement (HRT) -
  One interesting source of xenestrogen is from synthetic estrogens (birth control pills/HRT); they are excreted in the urine of women, flushed down the toilet, and eventually make their way back in to the food chain.
3.  Over production of estrogen - may be caused by estrogen secreting ovarian cysts/tumors
4.  Stress - stress causes adrenal fatigue and decreased production of progesterone
5.  Obesity - fat tissue contains and enzyme that converts other body hormones into estrogen
6.  Vit B6 and/or Magnesium deficiency - both are required by the liver to break down estrogen in the liver
7.  Caffeine consumption - drinking as little as 2 cups of coffee/day can increase estrogen levels.  Women who consume 500mg or caffeine per day have been found to have estrogen levels 70%
higher than those who consume less than 100mg.  This includes all sources of caffeine, including, coffee, tea, fat burners, and energy drinks.
8.  Foods high in saturated fat - ie, high-fat meats, cookies, pastries, fried foods, etc, have all been linked to higher levels of circulating estrogen.

There are many sources of estrogen found in common everyday things we encounter.  If you think that you may have a hormonal imbalanve that is affecting your health and impeding your weight loss efforts, it is impotant to identify the things that you may be using that can be contributing.  By making the appropriate changes in your diet, assessing the products that you use, and possible adding hormone replacement, you can achieve an overall balance in your health and untimately achieve a healthier desirable weight.

 Thank you for reading my article.  In the next two additions, we will look into the testing and treatment options for balancing hormones and end with a review of how you can use your diet to assist with having appropriate estrogen levels. 

Please feel free to leave comments and any questions that you may have.

As always, this article is purely informational and does not replace the evaluation and treatment of your own physician.

Shyrlena L. Bogard, MD

Baby Steps are Still Steps....Aren't They?

Woke up this morning a little.  After being out of the gym the past two days my motivation was a little low.  As much as I love working out and getting my blood pumping every morning with some form of cardiovascular activity, it has been very difficult for me to get back into my groove since getting my medical clearance earlier this month.  Not really sure what is going on, but every since my surgery in November I have had persistent hip and lower back pain.  Initially I attributed to inactivity since I was in bed so much after surgery.  But after being cleared to do low-intensity cardio, I found it somewhat difficult to just jump back into things.  Each time I attempted to do anything, I would have crazy pelvic spasms.  I finally decided to just allow my body to completely recover and not try to get back into the gym until I received full medical clearance.  It has been two weeks now, and still I can't get back to my normal level of "getting it in" because of pelvic discomfort.  I know that it is early, and things will eventually get back to normal, but the problem with being an overachiever is that you can never accept "it takes time" as an excuse.  My reality is that I am 41 years old and although I am in excellent shape, MY BODY IS STILL 41 YEARS OLD.  So my physical "snapback" is just a little slower than my "mental" snapback.
I did get up and make it to the gym for some cardio.  I plugged in my headphones, dialed in Rhiana (bc no matter what I still "Shine Bright Like a Diamond"), set the machine to an interval workout, and began my steps..... My intention was to do 30 minutes and then do some abs.  I ended up making myself get off the machine at 45 minutes.  And that is the beauty of my drive to be fit and healthy.  I may start out feeling low motivated or down because I am not where I want to be, but once I get started something kicks in and my drive to succeed overpowers any excuse to give up. 
Alot of people look at me and think that I am 100% motivated and geeked about working out every single day.  The truth is I have just as many low days as high days.  I am getting older and I do feel the effects of that on my body.  My sleep is erratic because I am an obstetrician and babies could care less  that I'd like to get a good night's rest so that I am energized in the morning.  All in all I have many excuses and reasons to slow down or give up and quit, but there is something within me that will not allow that.  I am 110% committed to this lifestyle and as long as I continue on the path I am still taking steps toward my goals.........even when those steps are small enough to be baby steps.
Don't ever allow your temporary circumstances deter you from your goals.  There will be many things that are beyond your control - family obligations, health issues, job requirements, etc- that may come along, but they are just temporary obstacles.  Focus on finding ways to stay on your journey, even if you have to slow down for a bit, just don't stop.  In time, things settle down and you will be able to get back to your routine.  Life will continue to happen, it's just how you choose to view it and deal with it. 
Have a fit and blessed day!!

Shyrlena

Can I please have spaghetti tonight!!

Tonight I had a strong desire to have spaghetti for dinner.  While I enjoy the ease and convenience of of my normal clean diet, tonight I the grilled chicken breast and tilapia just were't going to satisfy my pallet.  After a quick survey of the contents of my refrigerator, I was excited to find a Miracle waiting for me.  Sitting there on the second shelf was a package of Garlic and Herb Miracle Noodles.  I knew exactly what I would do with them..........prepare a healthy version of meat and pasta with red sauce that would satisfy my craving, yet not have the calories that come along with traditional pasta dishes.
A few ingredients and twenty minutes later, I was ready to enjoy my dinner.

Chicken & "Pasta" with Red Sauce
Ingredients
4 oz chicken breast (mine was already cooked and seasoned)
1/3 cup Walden Farms Tomato & Basil Pasta Sauce
1 Package Miracle Noodles (I used garlic & herb flavored)
Crushed Garlic
Onion Flakes
Crushed Red Pepper
Italian Seasoning
Oregano

Prepare Miracle Noodles per package directions.  Be sure to rinse them thoroughly prior to cooking to get rid of the strong scent thatthey have.
While the noodles are cooking, in a different pan add the chicken breast, pasta sauce and garlic.  Add seasonings to taste and cook over medium heat for 5-7 minutes.
Place noodles in a plate and add pasta and chicken on top.  If your diet allows you can sprinkle a little fresh parmasean cheese on top.

Miracle Noodles are a very low calorie alternative to traditional pasta.  At just 15 calories per serving (2 servings per package) they can be enjoyed without the guilt.  They are made from the soluble fiber of the root of a plant called konnyakuimo, and contains only a healthy soluble fiber.

Walden Farms products are a popular line of low/zero calorie foods that have zero carbs and zero fat.  They have many different sauces, flavorings, salad dressings, and even fruit toppings; and they are all "calorie free".  I do caution you in their use however becuase they are sweetened with Slenda sugar substitute.  Although Splenda is advertised to be calorie free, it does have an effect on insulin levels, and therefore should be considered if dieting to lose weight.

I do eat Miracle Noodles even when I am dieting for competition, however I typically cut out all unnatural food sources 4-6 weeks out. 
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The Link Between Estrogen Dominance and Your Weight - Part 1

      There has been much scientific research that has proven a direct link between hormonal imbalance and abdominal weight gain. The average woman gains about 2lbs of abdominal fat every year after 35years. And when this weight gain is associated with a hormonal imbalance, it is very difficult if not impossible to lose. Because this weight gain is... noticed most significantly by those in the peri-menopausal years, estrogen levels are often blamed for the added abdominal weight, but it may be more closely associated with an estrogen/progesterone imbalance that leads to a condition of estrogen dominance.

       These two hormones have very specific roles. To put it very basic, estrogen is responsible for maintaining the things that make women feminine: development of breasts and pubic hair, maintain the menstrual cycle and growth of the uterus, and it also stimulates cell growth (this is important). Progesterone, on the other hand, serves to maintain a pregnancy, stimulates bone growth, operates as a natural antidepressant and provides a sense of well being, promotes regular sleep patterns, and has a function in maintaining a libido. Progesterone also opposes the effects of estrogen on cell growth.

So what happens when there is an imbalance between these two hormones........ESTROGEN DOMINANCE.

Estrogen dominance can then lead to many metabolic issues, including

1. Increased body fat - higher levels of estrogen cause an increased amount of body fat. The irony is that the fat in our bodies is then converted into even more estrogen, thus perpetuating an increase in body fat
2.  Higher estrogen levels make it more difficult for the body to use fat for energy, thus exercising is less effective.
3. High estrogen/low progesterone increase storage of fat in the abdomen specifically.
4. And to further explain the risks of unchecked Estrogen Dominance:

• Estrogen related belly fat is a risk factor for cardiovascular disease and Metabolic Syndrome.
• Estrogen increases cell growth and if left untreated can be a precursor for cancer (breast and uterine) as well as increase the risk for development of endometriosis and uterine fibroids.

These are all very serious and unfortunately very common conditions seen in the gynecology office everyday. There is also a myriad of common complaints made by women that are definite indicators of an underlying hormonal imbalance. The problem is that if any treatment at all is offered to her, it is most likely hormone replacement therapy in the form of synthetic estrogen. And if the woman is already estrogen dominant, adding a synthetic estrogen replacement can do more damage and lead to further health care risks and metabolic derangement.

 

So you might be wondering how to determine if you are estrogen dominant and most likely progesterone deficient, and how to treat and correct the condition. In the next three parts of this discussion, I will review the symptoms, the test that can be performed for evaluation, and how your diet can be used to optimized to support a balanced hormone profile.

 

I will end by saying that the information that I discuss is not intended to replace the evaluation and treatment by your physician. These discussions are meant to provide a little bit of education so that women can better understand their bodies and hopefully use that information to optimize their health.