12 Steps to Replace Fast Track Promises

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Promises, promises, and more promises. Assurances that you will become a better you are the claims made by companies who shall remain nameless. But you know who they are.

Pay us “X” amount of dollars monthly and we’ll do the work for you!

I read three different plans on one company’s site.

  • Basic daily plan of $10.18 per day… that’s $3,715.70 annually
  • Core daily program of $11.07 per day… that’s $4,040.55 yearly
  • Uniquely yours daily plan of $ 12.50… that’s 4, 562.50 per year

I searched another business. If you join “today,” the one-time enrollment fee is slashed from $99 to $49. You then pay a $19 monthly meal plan. After that, you’re hooked for about $20 per day, which amounts to “around” $7,300 annually! Get the heck out of here!

From a monetary standpoint, my question to you is, are you financially stable enough to afford the fees for the rest of your life? Does the diet plan align with your financial goals?

I get it. It’s tempting because it appears to be more straightforward than the “other” route.

The lure to unpack the product of a poor diet, lack of physical exercise or the side effects of medication or a physical condition is tantalizing. You want it off and off now.

Marketers play on your frustration and eagerness to find results with catchphrases:

“Rapid weight loss.”

“Fast track to weight loss.”

I decided to write this piece because, in addition to seeing a family member’s kitchen full of this stuff, I’ve also had several people ask my opinion about these type of programs. Taking photos of the packaged food was something I could not resist doing.

Can you imagine buying these products for the rest of your life? You’d probably get tired of eating this stuff anyway. The person who was on this particular plan lost 25 pounds in six months. Eventually, she went off the plan and attempted to maintain on her own. She was unsuccessful, gained the 25 pounds back and then some. She is not alone. I am not saying it’s the same for everyone but what I am getting at is that if you don’t do the work, no program is going to work or last.

Snacks!
There are an awful lot of ingredients in this item!
…it’s still processed. Bake your own mac & cheese!
You still want to read the label everything food item you consume.

 

Marketers know you want it badly. The truth is NOTHING fast, quick or rapid will sustain you for a healthy lifestyle.

My problem with these programs is that, as long as you buy the meal plans, you lose weight. But when you discontinue the plan and try to do it on your own, you fall short.

You fall short because you relied on someone else to do work for you that you needed to do for yourself.

Let that sink in for a moment.

Sure, you see big-name celebrities with deep behind pockets endorsing the brand, but with each ad, their pockets get deeper. Cha-Ching! $$$$$. Most celebs can afford the long-term financial commitment. Can you? I’m just sayin’… Evening setting the money spent aside, how healthy is pre-packaged food? Perhaps you might supplement with fruit, but it’s still packaged. IJS.

I encourage you to invest your time and your money into educating yourself on how to adopt a restorative life by making informed decisions that improve your overall health and wellness.

  1. Gauge your physical health. Make your annual doctor appointments (Dentist, General Practioner, OBGYN, etc..) and discuss your blood work and exam results. What’s right and what’s pressing that needs your immediate attention?
  2. Assess your mental health. Problems such as Depression, Anxiety & Panic Attacks, Eating Disorders, Bipolar Disorders, Post Traumatic Stress Disorder, Psychosis, Obsessive-compulsive Disorder, etc..) can keep you from living your best life. Your mental health deserves the same attention as your physical health.  Don’t be afraid of seeking help.
  3. Size up your support network. Who are the people in your life? Do they encourage you? Who puts you down or laughs at your ideas? Commit to making the necessary changes by letting go of the toxic people in your life.
  4. Set goals. (SMART) – Not a new concept nor is it my idea, but it works.
    1. S – Specific
    2. M – Measurable
    3. A – Attainable (Action-Oriented)
    4. R – Relevant or Rewarding
    5. T – Time-Bound or Trackable.
  5. Learn how to read food labels. The internet has endless resources. How many servings are in that bag of chips or cookies you enjoy?
  6. Research the ingredients in your food. Again, hop on the net. Educate yourself and understand more about the food (or chemicals) you eat.
  7. SLOWLY modify your diet. Incorporate more fresh fruits and vegetables, whole grains, lean meats (if you eat meat). SLOWLY reduce your sugar intake. Drink more water and fewer sodas, juices, and alcohol. Purchase less processed foods and eat cleaner. If you want apple pie, bake your own, and you control the ingredients instead of buying processed food full of preservatives, sugar and other chemicals.
  8. Evaluate your physical fitness regiment. Do you exercise? If so, what do you do and how frequently? Are you getting the results you desire? Why or why not? If you do not exercise, why not? How can you change this? What are your fitness goals? Whatever you do, add strength training/weight training to your program. With a solid nutrition plan and a consistent strength training program, you will get maximum results.
  9. Engage in self-care. Do something for YOU such as a massage, a short or long getaway, skydiving, Floatation Therapy, or something else you’ve been dying to try.
  10. Survey your finances. If you’re overwhelmed with debt, seek financial counseling. The problem won’t go away on its own. Take action to stop nagging phone calls from bill collectors.
  11. If you have a significant other, take a measure of your relationship. Are you happy? If so, fantastic! If not, it’s time to explore why. Ask yourself the difficult questions. Be honest with yourself and your partner. Is counseling the answer? Get the ball rolling.
  12. Explore your career. Are you happy or satisfied? If so, awesome! If not, set fear aside. Consider your interests and explore your options.

The idea is to unmask the root of your issue(s). Quite often, the problem isn’t what we think it is. If you take a 360 approach to your life and visit all aspects, you will uncover underlying issues that have kept you bogged down and going in circles.

This post is longer than planned but it is also an excellent roadmap to jump-start you on your road to wholeness. There is NEVER a quick fix to ANYTHING.

Consider high performing athletes. They don’t arrive at the top of their game overnight. Years of training, overcoming injuries, self-doubt, and naysayers pass before they reach the top of their game.

Our journey is no different.

Here Is What I Found In My Bottled Water!

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This tall glass of water looks refreshing, right?

Well, it’s not.  Pardon my language but it’s bullshit!   Don’t be hoodwinked by the appearance of anything.

If I come across as annoyed.  I am.

One sip and I knew I screwed up.  Big time!  Sweeter than fruit juice.  Like really disgusting.   The artificial sweetener left a repugnant after taste. It was late in the evening and I was upstairs in the bedroom all ready to chill, but that didn’t stop me from racing downstairs half naked to examine the label.

If you are new to Lexa’s Journal, about two months ago, I moved over 700 miles away from what has been home to me for 50 years.  I’m becoming acquainted with the grocery stores in my new home town. Successfully finding my favorite brands is tricky. The store didn’t have my favorite brand, so I settled (too quickly) on the store brand.

I wasn’t wearing my reading glasses.  Too quickly scanning the label resulted in a major faux pas.  I mistakenly saw all zeros under the Nutritional Facts, so I missed the 10mg of sodium (per serving).

Four (4) servings per bottle are 40mg of sodium!

Water should NOT contain sodium. But that’s not what literally irked me.  Keep reading.


What freaked me out was the list of ingredients.   The content is supposed to be water!! Ha!!

Nine ingredients in a bottle of flavored water is unacceptable!!

Gimmie a break!  By the way, it’s peach flavored.  Do you see peaches anywhere in the ingredient list?  Nope!  Ugh!!

  1. Carbonated Water
  2. Citric Acid
  3. Malic Acid
  4. Potassium Citrate
  5. Potassium Benzoate (Preservative)
  6. Sucralose
  7. Acesulfame Potassium
  8. Natural Flavor
  9. Neotame

Most of the ingredients are additives that enhance the flavor.  It’s the flavor of Sucralose that set off my taste buds’ bells and whistles!!   Sucralose is an artificial sweetener. Search the net and you will find plenty of articles debating the facts and opinions about the safety and risk of artificial sweeteners. I’m not interested.

I don’t want any forms of artificial sweeteners in anything I consume, especially my water.  So if I can’t find my receipts to return the muck, I’ll take the loss and trash the remaining three bottles.

Sometimes late evening (after dinner), I enjoy sipping sparkling water from a large wine glass.  It’s a mental thing (substitute for wine) but it works for me.

Below is the label from the brand of sparkling water that I usually drink. Look at the difference in the labels. There are only two ingredients and… there is no sodium in the water. Of course, the “natural flavor” isn’t defined but I’ll still take this over nasty muck with nine ingredients.

The point of this post is to encourage you to stay diligent; read the both the nutritional and ingredient labels.  Oh and, if you wear reading glasses, carry them with you.

When you eliminate specific elements from your diet and you unknowingly consume it, in most cases, you will know.  You will either taste it or, if you pay close attention, you will notice that your body will adversely respond.  You may experience bloating, an upset stomach, a headache or something else.  In my situation, the strong and phony taste of sugar captured my attention.

To anyone in the path of a hurricane or who have already been impacted by one, I’m praying for you all.  Stay safe.

Peace and love.

 

 

 

It Was Good While It Lasted

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The decision to give up coffee was kind of spontaneous.  Nearly two months have passed since I gave up my freshly brewed java.    Fresh coffee was a nice early morning treat and part of my morning ritual.

The decision to give up coffee was sudden and random.  One day I just noticed that I didn’t  feel like myself.  The feeling was more than the typical jitters from too much caffeine.  Aside from the increase in hot flashes,  I felt sick from it.  The taste changed too.  It was nasty.   That’s not supposed to happen. What the heck is going on?  Hormones I suppose.  Or maybe it’s my body’s way of telling me it’s time to give it up.

Anyways my current morning ritual now includes organic loose leaf green tea. And guess what?   It’s working well.  I actually feel better, more energized and I don’t get the dragging feeling after the caffeine boost. Yay!

So imagine my delight when I stumbled on a Green Tea Latte at Starbucks.


 🙂 Aaaaaaaah!  The heavenly gates opened up.   I tried the latte and loooooooved it!  Although I like the vibe of Starbucks, they’re too pricey for me.  This day was an exception because I was on the road and ran in to get some oatmeal.  I ended up with the oats and the green tea latte.  I substituted regular milk for coconut milk.

Fast forward to my third one.   😦

You know I had to know the nutritional content, so I went to the company’s website.

“Smooth and Creamy.” Yes.

“Lightly sweetened.” NOT!!

Check out the sugar content!!  Oh my gosh!  I was devastated then I realized the whopping 27 grams of sugar was for a Grande.  Uh oh. I’ve been drinking the Venti, which is even larger. Ugh!

The Venti is loaded with even more sugar!  36 grams!!  This is ridiculous.  Starbucks has to do better. They got that one off on me.  This is yet another example of why we have to stay diligent in researching all that we eat and drink.  250 Calories. 9 grams of saturated fat. 90 calories from fat.  When I read the label, I became sad and angry. Who would think green tea would have so much sugar?  Yup. They tricked me.  

Whelp.  It was good while it lasted.  I just can’t and don’t consume sugar like that. Speaking of sugar, if you’re trying to lose weight or maybe trying to reduce your sugar intake, check out the video, The Truth About Sugar that I recently watched. It may change the way you think about your favorite sugary snack.

I’ve got a lot going on these days.  When things settle down, I have tons of good stuff to share.  So hang in there with me.  If you like this post, please like, share and follow me.

Smooches!  🙂


Why I Stopped Eating Poultry: It’s Not What You Think

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quote

Jason Silva

 

One insignificant decision, good or bad, can alter the course of one’s life forever. The changes occur like a domino effect. One domino tilts forward causing a forward motion and for as long at another lie ahead, the movement is continuous.

 The “domino effect” is a great metaphor for how we choose to live. I say “choose” because the action is voluntary. Throughout our life, we can opt to remain unchanged and hold on to our conceptual beliefs, moral convictions, and unwavering attitudes or we can decide to open our mind and open our heart to the unknown.  For me, the later is working its magic!

Four days remain for me to finish reading, The Happy Vegan by Russell Simmons.  A goal for 2016 was to seek more education, so I chose (there’s that word again) to work on a Master’s degree.  Monday ended my first class and the second course starts in four days.  Simmons book is a quick read.  I enjoy his style of writing. He is practical and deliberate and precise.

I am reading the book because I need clarity on what it means to be a vegetarian.

My domino effect goes like this.

In 2014, I competed in my first figure competition. The training took my already wholesome diet to a more sophisticated level of eating clean (insert link). Building muscle mass requires more than throwing up weights.  Depending on your fitness goal, increasing muscle mass requires eating significant amounts of protein.  Because I don’t eat red meat (since 1994), my go to was poultry and seafood.

Toward the later part of 2015, I was getting tired of eating chicken and turkey.  Thoughts about giving up both on a regular basis occasionally plagued my brain, but I wasn’t quite ready to give up the likes of homemade turkey burgers and turkey chili.

January 2016 rolls around, and without doing much research, I take the plunge.  I decide to give up the chicken and turkey and go with more seafood and more plant-based protein.

I was consistent until February 7th, SuperBowl 2016.  The weekend was busy and for the first time in a month, I failed to plan— I was stuck for meal prep.  In a haste and, in spite of my goal, I bought chicken breast.  For the next two weeks, I ate chicken.  Then something happened.

The unexpected.

The hot flashes returned!

HOTFLASH

HOT FLASH!

 

For most of 2015, I experienced hot flashes from hell!  From deep within, an insane and intense radiating heat ignited then spread to every part of my body extending to my scalp. I’d look like someone threw a pot of water in my face.  By 8:30 in the morning my clothes were sweat-stained. As sad as it was, I don’t believe in hormone replacement therapy or any types of medication.

I was just going to adjust my wardrobe and deal with shit.  Since the summer was only a few months away, I could dress half-naked when needed.

By the end of January, I noticed less frequency-almost no hot flashes, but I did not make an immediate connection.  The ah-ha moment was after Superbowl weekend when I started eating chicken breast again.  The hot flashes returned with venom.  They increased in frequency and in intensity.

How on earth could chicken breast affect my hot flashes??  I searched online for a connection between chicken and hot flashes.  Nada!  Zilch!  I could not find a connection.  Furthermore, I was buying Lancaster County Poultry from a nearby Farmers Market. “Lancaster County has the highest density of organic farms in Pennsylvania and one of the highest in the country.” Their chickens are said to be all natural, free of growth hormones, pesticides, and fed a vegetarian diet.

The effects may be a coincidence, my body is rejecting the meat, or perhaps something that is in the chicken.  I don’t know.  The fact is that currently and since I stopped eating poultry, the only time I sweat profusely is during a workout. When the intense summer heat arrives, I will see what happens.

Also, when I get more time, I plan to read, Eat Right 4 Your Type. The premise of the book is that not all foods are suitable for all blood types and based on one’s “genetic code” and “characteristics,” they are predisposed to certain illnesses. It is an interesting theory that I will certainly explore.

Okay I know, I got off track.

After two weeks (February 21, 2016), I returned to plant based, and seafood as my protein source and the intense and unbearable hot flashes have almost entirely disappeared.  I no longer walk around looking like someone threw a bucket of water in my face.

Is this a coincidence?  I don’t know.  Only time will tell, so for now, I chose to stay away from poultry.

More of the domino effect.

Two and half months have passed. Since I stopped eating chicken, turkey, and pork, which I never ate much of, I decided to continue eating hard-boiled eggs, omelets and scrambled eggs.

One problem!

At work one day, while eating my hard-boiled eggs, I started gagging and was so confused. I managed to eat three but tossed the fourth egg and have not eaten a hard-boiled egg since.

After the boiled egg incident, I tried an omelet but added about one and a half cups of Tuscan kale.  I was okay with that and wolfed it down.

So for now, no more hard boiled eggs.

All of the diet changes have led me to consider eliminating all animal-based foods from my diet but I need clarity.

Does that mean I will be a vegan, vegetarian, or something else?  Hmmm… Heck at this point, I don’t even know what to call myself. Not that I need a label, I am just curious.

Low and behold I found http://www.vegsoc.org.    The Vegetarian Society, who defines a vegetarian as:

“Someone who lives on a diet of grains, pulses (what’s that?), nuts, seeds, vegetables, and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

Pulses are beans and lentils. 🙂

This definition may be debatable for some; I was curious from hearing people declare themselves as “vegan” or “vegetarian.”  At this point, rather than get hung up on a label; I am proceeding slowly. As I sort through the particulars of plant-based protein sources and diets, I will continue my diet without the poultry and eat seafood as needed and continue to educate myself on meatless meals.  Plans include more figure competitions, so I still need a daily intake of a substantial amount of protein.

My fitness plans include more figure competitions, so I still need a daily intake of a substantial amount of protein. I need to continue researching and find out what will work for me.  I believe there is no cookie-cutter approach to diet (lifestyle) and nutrition.  What works for one does not work for all; therefore, I have lots of tweaking to do.

Are you vegan? Are you a vegetarian or another identify with another label?  Are you a bodybuilder or gym rat who lives on a plant-based diet?  If so, I need you.  Please comment and share your experience or advice.

Thanks for stopping by and make it a great day!

Quinoa With A Bang!

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I tried a new recipe last night that I found on Pinterest.  It truly is all that and a bag of chips.

A one pan dish is right up my alley, especially midweek when I rarely have time to cook meals.

My normal weekly meal prep was busted on Saturday when the meat market sold out of  turkey and chicken.  They could not fill my order of 15 boneless chicken breasts, chicken patties and turkey patties. The display case was nearly empty!


The display case looked almost like it was closing, except it was only 12:30 in the afternoon!  What the????

I asked the staff if they had a crazy special or something but they said they did not.  They were as confused as I.

Anyways, back to the recipe.

A quick sauté of fresh garlic and one jalapeño pepper.

Although the the recipe does not call for rinsing the quinoa, to eliminate the sometimes bitter taste, I rinse my quinoa with water before cooking.


All the ingredients… in one pot.  This is a lovely sight. 🙂


The finished product was so damn good!  Wow!

The recipe belongs to Chungah at Damndelicious.net. Chungah, doesn’t know me, but I am grateful the Pinterest Post.  Here’s the link to the One Pan Mexican Quinoa recipe.

This was delicious, quick, and packed with protein. This recipe is the newest addition to my rotation of vegetarian recipes.

It’s funny how situations work themselves out.  My 2016 vision board includes an image to remind me of my goal to eliminate meat (chicken & turkey) from diet.

Why?  I guess from all the bodybuilding training, I have grown tired of eating chicken and turkey. I gave up beef in either 1994 or 1996. I don’t miss it.

My goal is to replace my protein source to mostly plant based sources. I will still eat seafood. I don’t know if this is a permanent change or a needed break from animals but I am ready for a diet change.

With that said, nine days in to 2016 I was still buying meat. 😦

The empty meat case of was God’s way of reminding me of my goal for the new year.

Since I had no intentions of buying meat locally for myself, I was forced this week to work on my new goal.

Today is day two of no chicken or turkey. All is good.

Meanwhile I continue to search for vegetarian recipes.  Thank goodness for Pinterest.

Please!!! If you have ideas or recipes, please share them with me.  Thank you in advance. 🙂

Happy Tuesday!

Less is Best

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This is my kind of food.

  
It is very simple.

  

One ingredient!

  

  
 
 

Tho only one ingredient, it has a multitude of benefits.

The steel oats are an excellent source of good carbs, a decent amount of fiber, and they even have protein. The oats are a great way to start my day or eat as a second meal in the morning.

A healthy diet does not have to be complicated, sometimes less is best.

Oatmeal is said to be one of the healthiest foods around. Before you turn your nose up, read about the plethora of benefits of eating oats.

While you read about the good stuff oats have to offer, I am going to toss mine in the crockpot. I usually cook two cups at a time.  I add several peeled and sliced apples, three (3) cups of water and four (4) cups of coconut milk.  Then I add two tablespoons of flax seed, one tablespoon of chia seeds, one tablespoon of cinnamon and a teaspoon of nutmeg.  If you like, you can add raisins, nuts, dried cranberries, bananas, or whatever else you want to add.  I use to cook the oats for longer, but now I let them cook slowly for about 2 – 3 hours… Then I will have a week or so worth of no fuss oats.  Yay!   🙂

Eat clean and train dirty!  That’s the motto of bodybuilding.  

Happy Day!   Smooches!