Health & Wellness by Lexa's Journal

My mission in life is to not merely survive, but to thrive: and do so with passion, compassion, humor, and style. – Maya Angelou

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An eternal optimist, always wearing a smile. Must haves: sunshine, fitness (jogging, weight training, & CrossFit), reading, good food, writing, music, and fun with family and friends.

  • Breaking Thanksgiving Tradition

    Thanksgiving 2013 was probably the first in umpteen years that I didn’t start my day with a 10 mile run or an intense workout.

    Finally the moment arrived when I had to decide which was most important– finishing dinner for our small gathering of 10 or heading to the gym for about an hour a half to work out. LOL!

    Honestly, the gym is what I wanted to do more than anything else. But I realized that I’d be more stressed after the gym trying to complete dinner.

    Our holiday dinner yesterday was different from any other. Why? The sudden death of my aunt took a lot of my family to Tennessee. My mother is one of nine sisters. Aunt Gatha was the baby. Auntie was hilarious and made my childhood years so colorful.

    Traditionally our Thanksgiving and holiday dinners serve 30+ family, friends, and anyone in need of a meal or just a warm loving environment.

    So this year we celebrated Thanksgiving dinner with absence of the family matriarchs with a small intimate group of cousins. This was the FIRST time in my 40+ years that we’ve done this.

    For different reasons, we’re all consciously watching our waistline. We decided to break Thanksgiving tradition and skip the turkey, dressing, cranberry sauce and a few other staple items.

    Instead we created out own little seafood fest! Why? Just because and to create new memories. Also, we love seafood. Life is short… Live it well!

    The eve of Thanksgiving was so relaxing.  Unaware of my actions, I captured B’Dazzle enjoying some quiet time.

    Both ovens are full and the stove top is in full gear. Just waiting...
    Both ovens are full and the stove top is in full gear. Just waiting…
    Usually this table is set for the family elders. My cousins and I got to eat at the big table this year.
    Usually this table is set for the family elders. My cousins and I got to eat at the big table this year.
    Cabbage, baked barbeque chicken, salmon cakes
    Delicious Crab Legs
    Spicy Shrimp
    Salmon… to die for!
    Quinoa with cranberries (not everyone was into this) LOL!
    Everyone loves baked mac & cheese. I did use skim milk…
    I skipped on this beautiful ham. Not on my plate!

    While dinner was smaller than usual, I still enjoyed the time with my family.  We chatted and laughed about old times and gave thanks for our blessings.

    Me and my favorite little cousin Dom. Love her!
    Me and my favorite little cousin Dom. Love her!

    I am especially grateful for my wonderful, lifelong, and endless blessings.  Being able to open my home to my family, loved ones, and with others who are in need make the holidays all the more special to me.  No Thanksgiving shopping for me!

    Be blessed and enjoy the weekend!

  • Why You Should Read Food Labels

    The packaging and labeling of food items is a business.  It is in fact–my opinion– a business that motivates consumer behavior.  Package coloring, size, graphics, and terminology will either make you or a child take a second look or scowl and turn away.

    The most savvy and educated consumer is capable of falling into the trap of buying what “looks” healthy.

    Even more so now since my figure competition training has started, I carefully–or so I thought– read the food labels on mostly everything I buy.

    On Friday, I ran into a local wholesale food store to buy two rotisserie chickens. Thursday night my family ate the (my) remaining “protein” meat source. Friday is an off night for cooking, so I needed to buy something that was already cooked.

    Friday nights must be a popular rotisserie chicken night, because only one was left at four something in the afternoon.  I waited a few short minutes to get the second bird that wasn’t made “natural.” But that wasn’t an issue for me.

    Here’s the label:

    Looks Good!
    Looks Good!

    Looks good right!

    Gluten Free
    No MSG
    No Hormones or Steroids Added
    No Antibiotics Ever
    All Vegetarian Diet
    No Animal By-Products
    Minimal Processed
    No Artificial Ingredients Added

    No Antibiotics

    Minimally Processed

    The packing is even “Eco-Friendly”

    EcoFriendly

    Before I carved my six and half ounces of chicken on my plate, I pulled the skin and any remnants of fat off.

    As I’m getting my grub on, the package is in my eye shot range and I happen to see the “Nutrition Facts.” Holy Moly!!

    Look at the the Sodium!
    Look at the the Sodium!

    I’m cool with everything except the SODIUM counts. 490 MG per 3 oz. serving!! That means I wolfed down 1,125 (6 1/2 oz.) of sodium with just the chicken.  Okay… wait!

    I read the ingredients. The first three read, “Chicken, Water, Sea Salt…” Hello!  There’s your sodium amounts girl!  Sodium chloride, salt, or sodium, it is all the same!  Too much is not good for the body.

    Well… I did pull the skin off. But still. During the cooking time, the sea salt that coated the chicken’s skin, was baked in and absorbed into the chicken. So how much sodium did I actually consume, I don’t know.

    What I do know is that I probably won’t buy this again. The other bird, from a different company had equal amounts of sodium.

    So what’s the big deal about sodium?  Stay with me….

    The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.*  (I consumed nearly half the dietary guidelines in one sitting.)

    Sodium cannot and should not be completely eliminated from the body.  Many of the naturals foods that we eat contain smaller amounts of sodium.  However, the American Heart Association reports that,

    Cardiovascular diseases are the leading cause of death worldwide, and high blood pressure is a major risk factor. In some people, sodium increases blood pressure because it holds excess fluid in the body, creating an added burden on the art.  Too much sodium in the diet may also have other harmful health effects, including increased risk for stoke, heart failure, osteoporosis, stomach cancer and kidney disease. 

    Studies have proven that high blood pressure and heart disease can be heredity.  Add the genetic predisposition to the disease and you have a recipe for disaster.

    Whether you are trying to fit into your size 8 jeans, look stunning for your wedding, look hot on the beach, run a marathon, just get into shape, or something else, it is important to read food labels and educate yourself on the foods you put into your body.

    We’re only given one body in this life, so why not treat it like a king or queen that it so greatly deserves.

    Have a great day and remember to keep it movin!

    Sources and Additional Reading

    Mayo Clinic

    The American Heart Association

  • FREE Hair Care Report!!

    I know…  It’s been a minute since my last natural hair update, but I am still on my natural hair journey.

    For the record, having natural hair has not interfered with my running, CrossFit, and now training for my first Figure Competition.  Once you learn how to care for your natural hair, you’ll experience the freedom that the rest of us natural curlies know all about.

    On June 26, 2010, I walked into KinHairitage Salon/Spa and met ShidaNatural.  From the moment I saw ShidaNatural, her big curly hair and her spunky personality inspired me!  Later in the consultation, she wowed me with her cavernous knowledge of the care and maintenance of natural hair.

    I learned more in the nearly two-hours that I spent with ShidaNatural than I did in over 20 years of salon hopping trying to get the latest cut, perm, braids or weave.  Where have you been for most of my life?

    Cancun, Mexicio 6/2012 My curls holding up to the heat. I love this pic!
    Me and my dad (age 14ish). My hair was NATURAL. I had no idea how good that was and I didn’t know what to do with it.
    At home before the run. I decided to wear bright colors so that I would be easier for my family to find me. The bright colors drew a lot of comments, but it didn’t help my family spot me in a crowd of over 30,000 people.
    This is my hair immediately after I finished twisting.
    Wow! It’s growing! I LOVE my natural hair!
    My beginnings!
    Natural at the age of 6
    6/2008 I wore my hair short like this for 10 years. A Barber cut it and I texturized it at home.
    12/2011 Lol! Conditioning my hair with natural products. Also using product as a mask. All thanks to YouTuber Naptural85
    12/25/2011
    June 2012 – My first kiss by a dolphin! In spite of being in water all day, my curls are still poppin!
    I wore lots of braids In the 90’s. Hubby and I were on a cruise in this pic.
    Summer 2011
    Surprised by my hair growth. Summer 2011
    In Vegas celebrating hubbies 50th Birthday!
    August 2013 – Wonderful Loc Extensions installed and styled by the lovely Victoria at KinHairitage Salon

    Three years into my natural hair journey, I credit by knowledge base to ShinaNatural.  We recently chatted.  To my pleasure, I learned that she is working toward launching a book, “101 Natural Hair Care Tips for Curly, Kinky, and Coily Hair- Get ShidaNaturalized!!!”   Hurry ShidaNatural, I can’t wait to get my hands on a copy of your book!!

    One of these days, I will consider myself an expert on “my” hair.  Nevertheless, I am consistently solicited with endless hair care questions, such as “How did you get your hair like that?”  “What do you use on your hair?” and “Who does your hair?”

    To discover the best way to care for curly, kinky, and coily hair, you just have to read ShidaNatural’s “FREE” special report,

    “How to Care for Natural Curly, Kinky, and Coily Hair so that you Get the Best Styling Results ~ My Top 6 Tips”

     Happy readings!

  • Painful But Bitter Sweet

    Warm Up:
    Round1
    12 jumping jacks
    Spiderman lunge
    5 burpees

    12 jumping jacks
    inch worm
    5 burpees

    12 jumping jacks
    Charlie angels
    5 burpees

    Mobility: 7 min

    SWOD:
    8 min EMOM
    2 Clean and Jerk (add weight when needed)

    WOD:
    10-1 (Do 10, then 9, 8, 7, etc….)
    Push Press 95/75
    Burpee Box Jump
    T2B (Toes to Bar)

    Crashing my shin AGAIN on the box, somewhere around half-way through was frustrating, painful, and BITTER!

    Setting a personal best record by completing the Push Press with 75 Pounds was SWEET!

    I was on my set of 4’s when the next to last person finished. Completing the PUSH PRESS was the hardest part of the WOD. I told myself if I had to stay for another hour, so be it, “I am going to finish this WOD!”

    Seventy-five pounds was so hard, but focusing on my technique and encouragement from classmates helped me finish.  Lord! Thank you for my strong legs and for my determination to not give up. Afterwards I did the math… 10 + 9 + 8…..  equals 55!  Yikes.  I am so glad that “10 – 1”  was written on the board and not 55 reps.  It really is all mental.

    The key is to avoid counting yourself out.  At the very moment you want to quit, stop the negative thoughts and coax yourself along.  Be mindful of your personal goals and focus, and tell yourself that you can do it.  It works for me.

    My calves are still sore from Monday’s leg workout, so a soothing bubble bath is in order. Look at this shin! LOL!

    Sweet dreams!

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  • This Is Why I Love Pinterest

    So I just learned an important lesson!  Don’t simultaneously update your WordPress page on your laptop and  on your iPad. Why?  Grrr!!!  I finished my original post on my laptop.  Then I went to my iPad to upload pictures because my laptop is acting weird and shuts down when I load images on safari.  Anyway, the saved version on my iPad WAS NOT complete— I saved the wrong version and now I have to start over.  Grrr!!  Not Happy!

    Okay– now I’m trying to move my emotions from disgusted and annoyed to excitement about dinner again. Br….eeeee..aaaaathhhh….

    I was excited because I found another nutritious and tasty recipe on Pinterest.  The past few months I have pinned a few delicious and interesting recipes on my “healthy eating” board.  Who needs cookbooks anymore when you can use your cell phone to find recipes right in the store aisle, buy the ingredients, take them home, and whip together a healthy meal.

    Thanks to The Pioneer Woman on Pinterest, tonight I stuffed my face with Roasted Spaghetti Squash with Kale!  Why didn’t someone tell me about spaghetti squash?  I feel like I’ve been missing out in life.  Geez!  The dish was da bomb! Like I was sucking the juice from the kale from the bottom of the bowl.  B’Dazzle came down stairs, spotted me and asked, “Is it good?”  I felt kinda silly doing exactly what I tell him not to do– put the bowl to the mouth and soup the remains out.  Haa!  Haa!!  Oh well, mom has her weak moments too.

    I ate my spaghetti squash with boneless skinless chicken breast.  Tomorrow when I eat the leftovers, I’m going to toss in some steamed jumbo spicy shrimp.  The texture of the spaghetti squash is like thin spaghetti.  The flavor is mild so you can have fun with the dish and add all kinds of flavorful food items.  Mmm…

    Six months from now, I will be confidently  strutting across a stage in a blinged out two-piece, displaying my months of hard work and sacrifice.  Meanwhile, I am trying to keep my meals interesting.   Or course I had to check out the nutritional facts. Wikipedia reports the following:

    • The spaghetti squash is an oblong seed-bearing variety of winter squash. The fruit can range either from ivory to yellow or orange in color. The orange varieties have a higher carotene content. Its center contains many large seeds.
    • Nutrition Facts
      Spaghetti squashSpaghetti squash

      Amount Per 100 grams1 cup, cubes (101 g)1 cup, cubes (101 g)
      Calories 31
    • % Daily Value*
      Total Fat 0.6 g 0%
      Saturated fat 0.1 g 0%
      Polyunsaturated fat 0.2 g
      Monounsaturated fat 0 g
      Cholesterol 0 mg 0%
      Sodium 17 mg 0%
      Potassium 109 mg 3%
      Total Carbohydrate 7 g 2%
      Dietary fiber 1.5 g 6%
      Sugar 2.8 g
      Protein 0.6 g 1%
      Vitamin A 2% Vitamin C 3%
      Calcium 2% Iron 1%
      Vitamin D 0% Vitamin B-6 5%
      Vitamin B-12 0% Magnesium 3%
      *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

       

      If you’re looking to add a new dish to your meal cycle, give this a try; you cannot go wrong with this. I enjoyed it and would like to know what you think about it.

    20131119-211700.jpg

    20131119-211724.jpg
    This just came out of the oven. I pulled it from the skin with a fork as per the recipe instructions.

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  • Priorities With Anne Marie

    Buy In:   Run 400 m

    WOD:    “Anne Marie”

    50 – 40 – 30 – 20 – 10

    Wall Ball

    DU’s or sub 1/2 rep count of Box jumps (20″)

    Between each round do: 1 Rd of Cindy

    5 pull ups

    10 push ups,

    15 Air squats

    Buy out:  Run 400 m For time

    Once again I ended my week with a relaxing and much-needed massage.  Meditative harmonies playing in the background, while hot oils and stones softened my skin and soothed my aching muscles.  For a moment, I contemplated skipping the 4:30 p.m. CrossFit class, but I knew that was the WRONG thing to do.

    Last Saturday, my son’s JV football team won a big game against a neighboring tough playing team. The win was bitter-sweet.   Translation– Another week of football practice in bone chilling temps (I hate the cold) and trying to squeeze everything else in.  For most of this week, I felt like I was literally hanging on by a thread.

    Though I was off over the weekend, it sure didn’t feel like it.  I did the usual, shop and cook for the upcoming week.  Meanwhile, dustballs have their way throughout my house.  For now, the dustballs can have their way.

    Working with my trainer on the day our schedules harmonize, taking CrossFit on the other days, getting to B’Dazzle’s football practice, taking care of homework, home, and trying to repeat the cycle Monday to Friday is all that I can handle.  I realize that I am not superwoman and I am not trying to be her.

    Throughout the year priorities change.  For now, they’re in the right order. I love my family, but I refuse to put my life on hold for everyone else in our household.  I am a happy soul and the key to maintaining the happiness is to “do me”  while handling family business.

    Finally in my possession are the names of two house cleaners. Tomorrow I’m giving them a call.  Hopefully, by Thanksgiving week one of them will available to make my house sparkle again.

    I followed through and took “Anne Marie.”  I am overjoyed because I finally completed multiple rounds of pull ups with a thinner and less resistant blue band!  Hey! Hey! Hey!  Though it was only four rounds of five pull ups, I actually did all of them!  Fair well green band?  Maybe!  LOL!

    I completed the WOD in: 21:54

    Buyout Run 400 M. (parking lot): 1 min. 35 seconds

    What a fabulous way to end the work week!   Though I’ll be hitting the gym to work my back and arms tomorrow morning, y’all have a fabulous weekend!