Research Hiatus!!

So what have I been doing that I haven't been blogging about this fitness journey?
Well, Reading!!

My long term goal is to become a nutritionist and help people live their lives in vibrant health.  Even though school is at least a year off for me, I started to get interested in some of the things that I would be studying. I researched some of the subjects I would be studying and took it upon myself to do a little reading myself. Most of it has stemmed from living my New Fit Body lifestyle and learning why so many changes have worked or not worked for me. Processed free living has changed my life, even more drastically in the past few months as I've fine tuned some of my habit and really put my focus on the program.

So for the last three months I have looked up and read so many books that will pertain to my focus as a nutritionist and dietitian.

Here's some on the list:

ALL of Michael Pollan's Books
100 Days of Real Food
Potatoes Not Prozac
The Glycemic Index Revolution
The Science of Skinny

My focus has really been on processed free living and eliminating processed sugars and processed wheat products. My focus has shift so hard to this because all of the largest changes I have seen in my health have happened as I dedicate myself to eating real foods that are less processed.

The research on food processing is stunning and these books really lay it on the line for you. Between all of them there is so much information on the history and ethics of food processing. Also, there is so much research to go through on how it affects us. I am still going through some of them but these are great and just in the last month, the changes I've made to my diets have been substantial enough to see visible results! In the following posts I will be outlining some of the amazing points these books make and the changes I have made for processed free living.

It's all on the journey to my New Fit Body.

Pasta bake night

This is a take on a traditional pasta bake. When I first had one, it was in college and it was with Alfredo sauce and cheese so thick on top that after it was baked I needed to cut it with a knife. 

Here's a lighter, less calorie laden version.

You'll need:

-2 cups uncooked pasta of your choice [best choice is anything whole grain]

-1 cup cottage cheese

-cherry tomatoes

-2 cups vodka sauce

-low fat mozzarella cheese

-8x8 or 9x9 baking dish

First cook your pasta, then drain and put in the baking dish. Spread the cottage cheese over the pasta and cut the cherry tomatoes in half and place them over the cottage cheese. Then pour over your vodka sauce. Finally, lightly cover the past dish with the low fat mozzarella cheese so you can still see through to the sauce in most places. Bake at 30-40 mins or until the cheese in golden brown on top. This portion was for 4 people. 

Pair with a big salad and enjoy!

Of course this can be processed free by using whole wheat pasta, which we usually use, and organic tomatoes, and lightly pasteurized dairy. 

What does the fridge look like?

What is in our fridge?

Well as you can see...a lot of healthy food! Keeping your refrigerator stocked with good healthy fruits and veggies makes choosing what to eat less of a battle when all your choices are pointing you in the right direction. It doesn't do you any good to keep tons of junk in your house because all it does is tempt you to make the wrong choices. 

There are so many possibilities that you should feel freed when looking in on all these good choices because there are a million combinations to make. Do the same for your cupboards. If there is something lurking in there, like brownie mix, that might be a cheat meal, put it on the highest shelf where you can barley see it. That way it's not in your face every day tempting you to eat it. Just making small changes like that will help make eating healthy less of a battle and more of an opportunity when you are in the kitchen.

Establishing New Habits is key in eating healthy. Make it a habit that all of your healthy foods are right in front of your face!

Peaches, Plums, and Berries Oh My!

This layered smoothie was super thick! There are so many fruits in this. 

Bottom layer: Blend

-fresh peaches

-frozen strawberries

-fresh raspberries

Top layer: Blend 

-plums

-blackberries

-ice

Use a spoon to layer so that it does not sink down the middle when you pour it in. If you use all fresh fruit add ice to both layers. If you have all frozen fruit then make sure there is ice in both levels so its cold when you drink it. 

Enjoy!

Baked fries

To make these delicious homemade, baked, french fries you will need:

-potatoes of your choice (picking long narrow ones help with chopping)

-french fry seasoning

-olive oil

-ketchup

-hot sauce

Cut your potatoes into long rectangular strips. Most recipes call for you to lay them out and drizzle oil over top but then you don't know how much you are using. Instead take a large bowl and measure of 1-2tbs depending on how big the batch is and dump in on top of the fries and massage and distribute the oil with your hands. This allows for an even coat and you use less than pouring free hand. 

Lay flat on a baking sheet. Lightly dust with french fry seasoning. Go easy with this because it contains salt. These were cooked at 400degrees for 30 minutes. We flipped them at 15 minutes to crisp both sides. 

The dip is just 1/4th hot sauce and 3/4th ketchup. Just for a little zest.

Next time, we will try to bake these to crispy perfection without oil. But these are still a great alternative to eating deep fried, salt drenched fast food ones!

Enjoy!

Southwest Breakfast Hash

Looking for some new options for breakfast? Here's something to try if you like your eggs with a little zest. 

You'll need:

-frozen breakfast potatoes (no seasoning, and if you have more time you can make your own.

-cooked black beans

-red peppers/and or green bell peppers

-frozen corn

-eggs

-salt and pepper to taste

Start your potatoes in a large frying pan. Put about a 1/2 cup of water in the bottom (depending on how much you plan on making) and use a lid to cover the pan. Add in your beans, peppers, corn, and some pepper and salt to taste. When your potatoes are almost done start your eggs and cook them how you like them. These are over medium. 

Load your eggs on your hash and enjoy! 

Cooking these without oil, butter, and using light salt greatly reduces the fat and makes these a healthy choice for breakfast. 

Strawberry Milkshake Anyone?

I'm so excited bout my new Kellogg's breakfast find because I used to drink protein shakes, but they tended to be a bigger hassle to buy then I liked. The shake cans were small, and unless they were freezing cold, the taste was not the best. Not to mention how many chemicals were in there to keep the liquid shelf stable. I had never ventured into making my own. However, I have been looking into buying strawberry protein to make into shakes but was worried I would be plagued with the same chalky taste I didn't like from before. 

And I have a ton of frozen strawberries but they are not my go to fruit in the morning because they don't tend to cover the taste of spinach as well as other fruits. However, when mixed with this new togo protein pack, banana and almond milk, this drink was perfect. 

In fact, it was so filling I had a hard time finishing it. I made the normal amount of smoothie I do every day except it turned out thicker than normal. I really love this combination. I'll post recipe amounts and a finished smoothie next time!

Kellog's is not the best brand for protein choices, it was just the first I came across. I will be looking into other protein powders that are beneficial and have less chemicals in them.

No, you can't taste the spinach!

Smoothie, first thing in the morning!

That's super fresh!

Looking at this ingredient list may make some people cringe. Mostly due to the fact that there is a huge cup of spinach waiting to be blended into a smoothie!

But I swear, you can't taste it! Try this...

1 Cup Raw Spinach
1 Cup Fresh Squeezed Orange Juice
1 Banana
1Tbs. of Ground Flax Seed (pictured is unground but I prefer ground because it mixes easier)

Put in blender and add water until your at the top of your solid ingredients with liquid. Blend up and enjoy! I did!

Work out, Be Happy

When it comes to being happy with yourself, working out sure helps. That sense of working for something bigger and better than what you are now is a big reason that it works in favor of your happiness. Also, the idea that you accomplished something that we believe to be betting out selves helps us feel good about the way we are living our lives. But what else about working out makes us happy. Besides knowing you are making progress and seeing it eventually, there is scientific reason for the good feeling we sustain when we work out.

The idea is routed in endorphins that our body produces. I know that I have heard of the "runners high" and have experienced it myself. Body had a natural response to pain and or stress that consists of releasing endorphins that make us feel good. The light or moderate work out or even cardiovascular exercise does not produce this feeling. However if you weight train hard or sprint and really push your body there is a change from aerobic to anaerobic state where your body is not getting enough oxygen for the work it is putting in and it sends out those signals. This is where you endorphins kick in! So, in short, besides the mental happiness we feel when we work out there is also the physical happiness that some people experience.

So go ahead, feel good and work out today!

Ode to Blueberries!

So today I'm going to pay my respects to a fruit that has captured my heart recently. I have always loved berries. Blackberries, strawberries, and raspberries are all foods I can sit down and eat a large tub of. But blueberries, even though I have always eaten them, have not always been at the top of my list.

Recently, the grocery store I go to has been putting frozen blueberry bags on sale. I am always more likely to reach for the mixed berry bags then any other frozen fruit bag. But most of them do not include blueberries. So, taking advantage of the sales, I purchased a large number of frozen bags of these blue fruits. 

But, I didn't know the best way to eat them in my smoothies. Until I ran out of mangos. I always mixed blueberries into my green smoothes along with other berries. My mango smoothie is always almond milk, frozen mango, and banana. When I went to grab the bag of mangos and got nothing but frozen dust, I figured why not try it with the blueberries. Heck, I had a ton of them to spare. And, if I didn't like it I could always start over. 

The banana, blueberry, and almond milk smoothie stole my heart. It is literally the most delicious new concoction I have come up with in so long. I was addicted. With one banana it is a creamy drink, and with two it makes a delicious "milkshake." 

So for anyone looking for a delicious summer milkshake like drink, this one is a total winner. I use unsweetened almond milk for my recipe. Try it! Besides tasting delicious, these small blue spheres pack antioxidants, vitamin k, magnesium, vitamin c, fiber and copper. Just a few of the wonderful benefits to these delicious fruits. 

Now, the goal is the find other great drinks to try it in!

No Matter How Slow...

I really love this quote! And of course, it's one of the things I have to tell myself when I get discouraged and I realized my top speed for running isn't even in the presidential range for high school standards. I'm not someone who enjoys running all the time. Sometimes it feels good. Sometimes it feels like a chore. I try and gauge what day I'm going to have before I get on the treadmill and start. However, how I feel before I start running is not always how I feel when I finally start doing it. 

So why do I keep at it? Because running slow is still exercise. Running slow still means pushing my body harder than I would be sitting on the couch. I know it might be discouraging for anyone who cannot seem to excel at an exercise to keep trying. Believe me, running the the bane of my existence some days. But, that doesn't mean it's not worth is. It means you are still doing more for yourself than just sitting there wishing you were better at something. So who cares if you finish last? Believe me, it still feels good to finish the race. ( I would know, I have come in last plenty of times!) So go ahead, run slow. Dance awkwardly. Lift three lb. weights on your lunch break. You're still doing more than nothing. And that should make you feel good!

Living a Fit Lifestyle is a long term commitment to your health. It's building healthy eating and exercise habits for your life. And not ones based on fads. No matter how slow you go, changing your diet, or working out, as long as your moving towards your goals all of it counts. Never forget slow progress is still progress!

My Favorite Green Smoothie

I wanted to share my favorite green smoothie right now. I have the ability to eat the same thing over and over again with out ever getting sick of it. Mango has become my new fruit love. I had never even had one mango in my life before this past year!

This photo is courtesy of www.colorwheelmeals.com and I wanted to show you how simple a delicious green smoothie can be! I make my mango green smoothies with just one large, or two big bananas, a cup of spinach and a 1/2 cup of frozen mango. I then add enough water to make a smoothie creamy mix of this.

The banana keeps this smoothie sweet and creamy. I also love the texture of the mango because it too adds to the smooth texture of this drink. This is very thick and very filling! If you do not like your drinks as thick, use more water or use less banana.

So if you are looking for ways to shake up your morning routine, this sweet and filling smoothie might be something to try if you also love mangos.

Happy Cinco de Mayo

Happy Cinco de Mayo everyone! I love these Ecards. First they are hilarious, and second they usually sum up the way I feel in general. So, lets start by saying I did not rehydrate today with margaritas like I wanted to. However, I did celebrate with a donut because holidays are cheat days.

Otherwise, I did eat healthy food for the day. Rehydrating with margaritas sounds so good still.

Keep it Positive!

It's a common emotion to "hate" your eating and fitness habits. I used to say I hate my...then list a body part. Putting negative emotions towards what we are doing and want to change seems to help put us in gear to make the changes we need. But is there a more effective way?

Negativity is contagious. We've seen one grumpy person ruin an entire groups good feelings. The same goes for our life. If we fuel negative feelings towards aspects of our lives that we want to change, there is a chance that those feelings can spill over to other aspects.

But positivity is just as contagious. Think about a kind gesture from a stranger. The idea of paying it forward with kindness. Just a smile can help us deal with a bad day sometimes. Applying that concept to our health and fitness is the same. Stop saying "I hate" and start the sentence with "It would make me happy to..." It could just spill over into other parts of our lives. So here are mine.

Instead of saying I hate my legs because they are not muscular enough.
I will say "I can improve my leg muscles by working hard at the gym on leg day."

It seems cheesy. But try it, you'll be surprised at how much a little positive talk can change your outlook on life! It could just be good for your New Fit Body.

Tomorrow, Tomorrow, Tomorrow.

This is always true. I find that when I over sleep, eat crappy for a few meals, and just over all lose motivation over the course of the day that I assure myself of promises of tomorrow. It's very easy to put things off or validate the poor diet and exercise decisions we make by saying "tomorrow I will eat better" or "tomorrow I will wake up earlier and go to the gym."

But the truth is today is the best day to start. To make the commitment to getting to the gym, to eat a balanced healthy diet. I am guilty of doing this to myself time and time again. Thank you Nike for pointing that out. But that the point of inspiring quotes and pictures. To inspire us to take a look at ourselves, to reflect if the message is something we want to embrace, and change to bring ourselves closer to our goals.

So today, I said "tomorrow". My roomie was there to hear me say it. And sitting here tonight looking at this poster, I realize today I had the time. I just didn't go to the gym. So tomorrow I will say "today." I will get my butt out of bed, I will take my butt to the gym, and I will say yes to foods that are aligned with my diet goals. The gym is closed now, so that will still be tomorrow. But tonight I sit here eating my black bean burrito with guacamole and other veggies saying "today I will eat healthy." Even though my lunch had gone off track.

Every day's work out goals and diet choices should start with "today" and not "tomorrow."  Putting off these goals only pushes them one day further into our future instead of starting the journey now. It's not easy. I sometimes pop out of bed with motivation. Other days I drag myself out of bed only to resent having to go to the gym. But I think the key is to keep saying today I start my journey. Today I will work for all my goals. I hope that will help keep me motivated even on the days that I want to say "tomorrow."

Do I miss wings? No, Not Anymore

After going doing my vegan challenge and staying 90% vegan, which at some point I would like to say 90% vegan and explain it, I find that I miss the only thing I could barley eat more than four of when I was eating them.

I keep seeing wings and wanting them. I don't know why, maybe it's more of the blue cheese I miss. But, I still am o.k. with it because I read this, and realize I can get by with out them. It's not exactly about wings, but still makes me stick to my no meat decision. Check out the original article here:

http://www.financialexpress.com/news/that-chicken-wing-youre-eating-could-be-as-deadly-as-a-cigarette-/1231387/1

A banana day, keeps the doctor away!

I eat at least one banana a day and I really feel like all these are true. And, I used to never eat bananas at all. Check out the original article at:

http://topinfopost.com/2014/03/08/mind-blowing-facts-about-banana

There are a shocking amount of good things bananas can do for you! So enjoy!

Food Trucks and Vegan Challenge Update

When I was in San Francisco I ate at my first food truck. There are so many varieties of food to eat. I couldn't get enough. Since then, if there is a food truck in sight I make a point to eat at it. They aren't always healthy or even serving the type of food I like, but the allure always gets me to try something at least.

So what is up with this food truck? This food truck is vegan and based in NYC! Such a great idea, because that was the first one I have seen. (Let's note that I don't go down every street looking,  I may have missed one.) But, now that I have heard about it, that will be my mission on NYC next time I visit. I want to eat at this truck.

http://www.thegreenradish.com/ Visit their website to get the full history. The owner wasn't always vegan but changed after being a vegetarian who only ate processed versions of real food. I think that's awesome seeing that my goal is to cut out as much processed food as possible. Not only does this truck share my love of learning to eat better, less processed foods, but also is apparently on the edge of being the next "cronut" craze creator.

http://www.refinery29.com/2014/02/63343/donart?utm_source=facebook.com&utm_medium=post Check out the short article about these new baked crazes and see why they are setting a new trend. Of course these are vegan and I am so excited to try them. I hope for them, they make it big with their new concoction!

The spice of life is trying new things! Let me know if anyone tries these before I do!

Also, Update after my vegan challenge. I am so proud of myself for doing the challenge in full until Valentines day. I am very thankful for my friends who joined me on that journey. As far as continuing on with being strictly vegan I don't think I will stay 100% vegan. I however will continue to use the new meals I discovered because they were delicious and of course keep my meats and dairy to a minimum. The New Fit Body life style is conducive to both ways of eating and I really am happy for the experience.

Who knows, maybe I'll do it again!

Fitness History Slide Show

Hey Guys

Check out this link, go Jane Fonda! I really love to see how far we've come in the world of fitness! I enjoyed this short slide show very much!

http://www.theactivetimes.com/moreslideshows/91036

The Long History of Fitness!

Just wanted to share a long history of fitness. I love to see how far we've come and where some of it started. Enjoy. The author also has a great page to visit and see his other articles! http://www.unm.edu/~lkravitz/index.html

The History of Fitness
Lance C. Dalleck, M.S. and Len Kravitz, Ph.D.

IntroductionAs we enter the 21st century, one of the greatest accomplishments to be celebrated is the continuous pursuit of fitness since the beginning of man’s existence. Throughout prehistoric time, man's quest for fitness has been driven by a desire to survive through hunting and gathering. Today, though no longer driven by subsistence requirements, fitness remains paramount to health and well-being. This article will highlight historical events and influential individuals who have shaped the history of fitness beginning with primitive man up to the foundation of the modern fitness movement.Primitive man and fitness (pre-10,000 B.C)Primitive nomadic lifestyles required the continual task of hunting and gathering food for survival (1). Tribes commonly went on one- or two- day hunting journeys for food and water. Regular physical activity apart from that necessary for hunting and gathering was also a principal component of life. Following successful hunting and gathering excursions, celebration events included trips of six to 20 miles to neighboring tribes to visit friends and family, where dancing and cultural games could often last several hours. This Paleolithic pattern of subsistence pursuit and celebration, demanding a high level of fitness and consisting of various forms of physical activity, defined human life (2).The Neolithic Agricultural Revolution (10,000-8,000 B.C.)The Neolithic Agricultural Revolution marked the conclusion of primitive lifestyle and signified the dawn of civilization. This historic period was defined by important agricultural developments including animal and plant domestication, and the invention of the plow. These human advancements made it possible for hunting-gathering tribes to obtain vast amounts of food while remaining in the same area, thus transforming primitive man into an agrarian (agriculture and farming) society (3). This era in history symbolizes the beginning of a more sedentary lifestyle, as man began to alleviate some hardships of life while. simultaneously decreasing daily physical activity. 
Ancient civilizations - China and India (2500-250 B.C.)
ChinaIn China, the philosophical teachings of Confucius encouraged participation in regular physical activity (4). It was recognized that physical inactivity was associated with certain diseases (referred to as organ malfunctions and internal stoppages, which sound similar to heart disease and diabetes) were preventable with regular exercise for fitness. Consequently, Cong Fu gymnastics was developed to keep the body in good, working condition. Cong Fu exercise programs consisted of various stances and movements, characterized by separate foot positions and imitations of different animal fighting styles (5). In addition to Cong Fu gymnastics, other forms of physical activity existed throughout ancient China including archery, badminton, dancing, fencing, and wrestling.IndiaIn India, individual pursuit of fitness was discouraged as the religious beliefs of Buddhism and Hinduism emphasized spirituality and tended to neglect development of the body. Consequently, the importance of fitness within society in general was relatively low. However, an exercise program similar to Chinese Cong Fu gymnastics developed, while still conforming to religious beliefs, known as Yoga. Though its exact origin has yet to be identified, Yoga has existed for at least the past 5000 years. Translated, Yoga means union, and refers to one of the classic systems of Hindu philosophy that strives to bring together and personally develop the body, mind, and spirit. Yoga was originally developed by Hindu priests who lived frugal lifestyles characterized by discipline and meditation. Through observing and mimicking the movement and patterns of animals, priests hoped to achieve the same balance with nature that animals seemed to possess. This aspect of Yoga, known as Hatha Yoga, is the form with which Westerners are most familiar and is defined by a series of exercises in physical posture and breathing patterns (5). Bedsides balance with nature, ancient Indian philosophers recognized health benefits of Yoga including proper organ functioning and whole well-being. These health benefits have also been acknowledged in the modern-day United States, with an estimated 12 million individuals regularly participating in Yoga.The Near East (4000-250 B.C.)Early political and military leaders within the civilizations of Assyria, Babylonia, Egypt, Palestine, Persia, and Syria, realizing the importance of fitness to the efficiency and performance of military forces, encouraged fitness throughout society (6). Perhaps the best example of a civilization utilizing fitness for political and military purposes is the Persian Empire. Persian leaders demanded strict physical fitness from its people, which was accomplished through the implementation of rigid training programs. At the age of six, boys became property of the Empire and underwent training which included hunting, marching, riding, and javelin throwing. Fitness training to improve strength and stamina was not intended for health benefits, but rather to create more able soldiers to help expand the Empire (5). The Persian Empire during its height, with its policy and emphasis on high fitness, eventually encompassed all of the Near East. However, emphasis on fitness levels throughout the Persian civilization decreased as affluence and corruption entangled political and military leaders. The downfall and collapse of the Persian Empire occurred at a time when society could largely be characterized by an overall lack of fitness.Ancient Greek Civilization (2500-200 B.C.)
AthensPerhaps no other civilization has held fitness in such high regard as ancient Greece. The idealism of physical perfection was one that embodied ancient Greek civilization. The appreciation for beauty of the body and importance of health and fitness throughout society is one that is unparalleled in history. The Greeks believed development of the body was equally as important as development of the mind. Physical well-being was necessary for mental well-being, with the need for a strong, healthy body to harbor a sound mind. Many founding medical practitioners facilitated the growth of fitness throughout ancient Greece, including the likes of Herodicus, Hippocrates, and Galen (7).

Gymnastics, along with music, was considered to be the most important classroom topic. A common saying in ancient Greek times was "exercise for the body and music for the soul (5) ". Gymnastics took place in palaestras, which were sites of physical education for young boys. The palaestra consisted of an indoor facility for gymnastics, in addition to an outdoor area for running, jumping, and wrestling. When adulthood was reached, typically between the ages of 14 and 16, the site for fitness training switched from palaestras to gymnasiums (8). Exercise in the palaestra and gymnasium was supervised by the paidotribe, who is similar to the modern fitness trainer. This idealistic fitness situation existed most strongly within Athens, which has been characterized as a democratic society most similar to the United States.SpartaThe Spartans of Northern Greece valued fitness even more than the Athenians. However, the heightened interest in fitness within Spartan culture was primarily for military purposes. During this era, Greek states were frequently at war with each other. Fighting skills were highly correlated with physical fitness levels, making it imperative for individuals to maintain high fitness levels. Spartan society required males to enter special fitness programs at the age of six. From this point until adulthood, the government was responsible for the child’s upbringing and training. This upbringing consisted of rigorous training programs that ensured all boys would grow into highly fit adult soldiers. Females were also required to maintain good physical condition for the purpose of being able to have strong offspring who could serve the state (9). The military-dominated culture of Sparta resulted in one of the most physically fit societies in the history of mankind.Roman Civilization (200 B.C.-476 A.D.)The Roman Empire was the antithesis of the ancient Greek civilization with the overall physical fitness condition of the Roman civilization highest during its time of conquest and expansion. During this period, all Roman citizens between the ages of 17 and 60 were eligible for the military draft. Therefore, it was imperative for all citizens to maintain good physical condition and be prepared for service. Military training consisted of activities such as running, marching, jumping, and discus and javelin throwing (10). This lifestyle resulted in strong, fit people who conquered nearly all of the Western World. However, the fitness levels of the general Roman population declined as individuals became enamored with wealth and entertainment, such as the gladiator battles. Materialistic acquisition and excess became higher priorities than physical condition. The lavish lifestyle and physical decay eventually took its toll as the Roman civilization fell to the physically superior Barbarian tribes from Northern Europe (11).The Dark (476-1000) and Middle Ages (900-1400)The crumbling of the Roman Empire, which was conquered by Barbarians from Northern Europe, symbolized the beginning of a millennium of intellectual standstill. However, these occurrences were beneficial with respect to fitness. The lavish lifestyles of the Romans had resulted in the complete deterioration of the society's fitness level. The barbaric tribes from Northern Europe possessed similar characteristics to primitive people. Their lifestyle consisted of hunting and gathering food, and tending to cattle (12). Physical activity and fitness were prerequisites for survival. Therefore, despite the cultural setbacks that occurred with the fall of the Roman Empire, fitness experienced a revival during the Dark and Middle Ages.The Renaissance (1400-1600)Following the Dark and Middle Ages, the rebirth of cultural learning from the ancient Greek and Roman civilizations gave rise to the Renaissance. Accompanying this time period was a renewed interest in the human body. Once again, the ancient Greek ideals, which glorified the human body, gained widespread acceptance. Many individuals, including Martin Luther (religious leader), John Locke (philosopher), Vittorino da Feltra, John Comenius, and Richard Mulcaster (physical educators) maintained that high fitness levels enhanced intellectual learning (13, 14). 

Civilizations that recognized the importance of fitness needed an avenue to convey this knowledge to their people. Therefore, fitness and physical education share a common bond. Physical education became the tool used to spread the value and benefits of fitness throughout society. School programs, primarily in ancient Greece, had previously recognized the necessity for curriculums involving physical education. The renewed appreciation for human life, which evolved during the Renaissance, created an environment which was ready for the widespread development of physical education throughout Europe.National Period in Europe (1700-1850)Continental Europe underwent numerous cultural changes following the Renaissance. Fitness remained important and continued to follow trends initiated during the Renaissance. Physical education programs expanded within emerging nations of Europe. Intense feelings for nationalism and independence created the atmosphere for the first modern fitness movement, which came in the form of gymnastics programs. Gymnastics enjoyed immense popularity during this era, becoming especially prevalent in Germany, Denmark, Sweden, and Great Britain.GermanyThe growth of gymnastics in Germany can be primarily attributed to the work of two physical educators: Johann Guts Muths and Friedrich Jahn. Guts Muths is generally referred to as the "Grandfather of German Gymnastics." He invented numerous exercise programs and the equipment upon which they were performed. His lifetime works and achievements are found in two books - Gymnastics for the Young and Games.
Friedrich Jahn earned the title of "Father of German Gymnastics" for his long-lived work. It was early during Jahn's lifetime that Napoleon conquered much of Europe, including Germany. With its downfall to France, Germany was subsequently divided into separate states. Jahn's passion for German nationalism and independence became the driving force behind his creation of gymnastic programs. He believed future susceptibility to foreign invasion could be prevented through physical development of the German people. Shortly thereafter, exercise facilities that housed apparatuses designed for running, jumping, balancing, climbing, and vaulting called Turnvereins developed throughout Germany (4).SwedenPer Henrik Ling developed and introduced his own gymnastics program to Sweden which consisted of three different areas: 1) educational gymnastics, 2) military gymnastics, and 3) medical gymnastics. Ling, who had a strong medical background, recognized that exercise was necessary for all persons. He maintained that exercise programs should be devised based on individual differences. Ling also believed physical educators must possess knowledge of the effects of exercise on the human body. Ling used science and physiology to better understand the importance of fitness (4).DenmarkFrank Nachtegall, who initially started teaching out of his home, introduced and helped popularize gymnastic programs throughout Denmark. He was especially concerned with development of gymnastic programs within school systems. Childhood interest in physical activity sparked Nachtegall’s fascination with fitness. Eventually he taught in a private facility, which was devoted entirely to physical training and later became director of a program designed to prepare future fitness instructors called Training Teachers of Gymnastics (4).EnglandWithin Great Britain, medical student Archibald Maclaren spread the word on the benefits of fitness and regular exercise. Marclaren, like Per Henrik Ling of Sweden, was fascinated in the scientific components of fitness. His lifetime works in these areas are recorded in National Systems of Bodily Exercise and Training in Theory and Practice. Marclaren made several observations based on his work, which are remarkably similar to present-day exercise recommendations. Firstly, Marclaren believed the cure for weariness and stress was physical action. Secondly, he noted recreational exercise found in games and sport was not sufficient for attaining adequate fitness levels. Finally, Marclaren realized both growing boys and girls required regular physical exercise. In agreement with Ling, Marclaren also recognized the need for individual variation in fitness training programs. Furthermore, he documented the importance of progression of exercise (15).America – Colonial Period (1700-1776)Hardships of colonial life ensured that regular physical activity continued to be a lifestyle priority, however during this period no organized exercise or fitness programs existed. Colonial America remained an undeveloped country characterized by much unexplored land and wilderness. Lifestyles during this era consisted largely of plowing the land for crops, hunting for food, and herding cattle (16). This lifestyle provided sufficient levels of physical activity with no additional need or demand for exercise to maintain fitness levels.United States - National Period (1776 to 1860)Fitness in the United States during the National Period was influenced by European cultures. Immigrants brought many aspects of their heritage to the United States, including German and Swedish gymnastics. Constant threats to independence and nationalism from foreign invasion were dynamics prevalent in Europe and not the United States. German and Swedish gymnastic programs failed to attain the same levels of popularity as in Europe (9).
However, early leaders in the United States were conscious of the need for exercise and fitness. Benjamin Franklin recommended regular physical activity, including running, swimming, and basic forms of resistance training for health purposes (17). President Thomas Jefferson acknowledged the necessity for fitness, although maybe to a somewhat extreme measure: “Not less than two hours a day should be devoted to exercise, and the weather shall be little regarded. If the body is feeble, the mind will not be strong" (18).
Early Physical Education in the United States
Within Europe, schools had been an important medium for spreading the need for fitness to society through physical education programs. However, in the United States, the educational process focused primarily on intellectual matters. Schools concentrated on teaching traditional subjects including reading, writing, and arithmetic. Physical education remained missing from the public education system for the better part of the nineteenth century (15). Despite the relative lack of interest in fitness existing during this era, J.C. Warren and Catherine Beecher made significant contributions to the future of fitness in America.
Dr. J.C. Warren, a medical professor at Harvard University, was a major proponent of physical activity. Warren’s medical background gave him a clear understanding of the necessity for regular exercise, with his recommendations including exercises such as gymnastics and calisthenics. Furthermore, Warren began devising exercises for females (5). Catherine Beecher specifically devised fitness programs to meet the needs of women. Among her many different programs was a system of calisthenics performed to music (9). Though not formally recognized in name, Beecher's programs of the mid-nineteenth century bear remarkable similarities to modern-day aerobics.United States – post-Civil War (1865-1900)One of the most important events with respect to modern fitness in the United States was the Industrial Revolution, which resulted in widespread cultural changes throughout the country. Advancement in industrial and mechanical technologies replaced labor-intensive jobs. Rural life changed to an urban lifestyle. The new city life generally required less movement and work compared to rural life, consequently decreasing levels of physical activity.
At the turn of the century, the most common causes of death were from influenza, polio, rubella, and other infectious diseases. Risk of disease and mortality from infectious diseases were alleviated with the discovery of Penicillin. The cost of industrialization and urbanization became glaringly apparent starting in the 1950s and 1960s. An epidemic of hypokinetic diseases including cardiovascular disease, cancer, and Type II diabetes, never before prevalent, began to be recognized as the leading causes of disease and death (19). The lifestyle improvements brought in part by the Industrial Revolution had apparently come with an unwanted and alarming cost to health.Physical EducationFollowing the end of the Civil War in 1865, Swedish and German Gymnastics enjoyed a moderate growth in popularity. However, the most popular form of gymnastics during this time period was “The New Gymnastics,” introduced by Dioclesian Lewis (20). Individuals who played important roles in the development of fitness during this time period were Edward Hitchcock, William Anderson, and Dudley Sargent.
Hitchcock recognized the desired outcome of his fitness programs (combination of gymnastics and calisthenics) was improved health. He also introduced the concept of utilizing anthropometric measurements to assess fitness progress. Sargent added scientific research to fitness instruction and developed organized instructor teaching methodologies. The lifetime work of Anderson focused on physical education instruction, with his greatest contribution being its development into a professional organization (5,9,20).
An interesting argument developed during the post-Civil War period that still exists today. Many physical education instructors believed firmly in the value of incorporating exercise programs that would improve health-related fitness. However, sports were also gaining popularity in the United States during this era. Consequently, the majority of physical education programs focused on sports and games. The debate between health-related fitness and skill-related fitness physical education programs continues to exist (9).The 20th CenturyThe 20th century symbolized the beginning of a new era of fitness leaders: the Presidents of the United States. Theodore Roosevelt, perhaps the most physically fit President to occupy the oval office, also led the nation into the new century. He recognized the importance of exercise and physical activity, and had the power to encourage the citizens of America to be physically active. President Roosevelt held an infatuation for fitness similar to the ideology of ancient Greece. His desire for physical fitness evolved out of his childhood battle with asthma, which he overcame with a rigorous exercise program. As President, he engaged in multiple forms of physical activity including hiking, horseback riding, and other outdoor endeavors. Although not all the presidents following Roosevelt have held fitness in the same high regard, they recognized that the position required a commitment to the fitness of the citizens of the United States (17).World War IIn Europe, the First World War started in August of 1914, with the entrance of the United States occurring three years later in 1917. With the United States' entry into the battle, hundreds of thousands of military personnel were drafted and trained for combat. After the war was fought and won, statistics were released from the draft with disturbing data regarding fitness levels. It was found that one out of every three drafted individuals was unfit for combat and many of those drafted were highly unfit prior to military training (5,9). Government legislation was passed that ordered the improvement of physical education programs within the public schools. However, the heightened interest and concern for low fitness levels would be short-lived as the United States entered the 1920s and the Depression.The Roaring Twenties and Great DepressionHeightened interest in fitness dissipated throughout the decade. A pattern that had been familiar throughout history is that after a war is fought and won, the tendency is for society to relax, enjoy life, and exercise less. The Roaring Twenties earned the label for a reason, as society lived more frivolously than at any other time in history. Priorities centered on eating, drinking, partying, and other forms of entertainment (21).
In October of 1929, the stock market crashed, signaling the beginning of what would be a decade of economic depression. The economy failed to recover until the United States entered World War II in 1941. Along with many other aspects of life, fitness levels declined during the Depression. The gains that physical education programs made through the passage of legislation following the WW I were short-lived. Funding for these programs became limited and eventually was exhausted as emphasis in the poor economy was forced to shift elsewhere (15,20).
Despite the setbacks which fitness suffered during the Great Depression, Jack LaLanne, who would eventually be recognized as a guiding pioneer of fitness, began his lifetime career as a media fitness instructor. Throughout his life, LaLanne preached the value of preventive lifestyle habits. In the 1950s, The Jack LaLanne Show began airing on television, preceding the appearance of Richard Simmons and Jane Fonda by 25 years. LaLanne developed fitness programs including aerobics, water aerobics, and resistance exercise. He also introduced numerous pieces of exercise equipment including the first cable-pulley machine, the safety system for doing squats called the Smith machine, and the first leg extension machine. Although LaLanne is often referred to as the originator of the "jumping jack movement", history suggests the real inventor was John “Black Jack” Pershing, a tactical officer from West Point in World War I. Though LaLanne preceded the modern fitness movement by some three decades, his fitness ideology and exercise programs were correct in approach when judged by modern research.World War IIThroughout world history, military conflicts have had major impacts on the state of fitness. The Second World War and its aftermath in the United States would be no different. Essentially, the modern fitness movement evolved out of the influence of World War II and subsequent development of the Cold War.
The United States entered World War II with the bombing of Pearl Harbor on December 7, 1941. With the declaration of war came the necessity to draft military personnel. However, as more men were drafted, it became embarrassingly clear that many of them were not fit for combat. When the war was over, it was reported that nearly half of all draftees needed to be rejected or were given non-combat positions (20). These disturbing statistics helped gain the attention of the country with regards to the importance of fitness.
Important contributions to fitness came during the 1940s, specifically from Dr. Thomas K. Cureton at the University of Illinois. Cureton introduced the application of research to fitness, which improved exercise recommendations to individuals. Cureton not only recognized the numerous benefits of regular exercise, he strived to expand the body of knowledge regarding physical fitness. He wanted to answer questions such as how much exercise was healthy and what types of exercise were most effective. More importantly, Cureton wanted to know how physical fitness could best be measured within an individual. Among his most important contributions were developing fitness tests for cardiorespiratory endurance, muscular strength, and flexibility. His research resulted in multiple recommendations for the improvement of cardiorespiratory fitness, including the identification of exercise intensity guidelines necessary for improved fitness levels. His suggestions became the fundamental basis behind future exercise programs (23).1950s - United StatesThe Cold War, Baby Boomer era was marked by the development of an important factor influencing the modern fitness movement known as the "Minimum Muscular Fitness Tests in Children" by Kraus-Hirschland (24). This study utilized the Kraus-Weber tests to measure muscular strength and flexibility in the trunk and leg muscles. It was reported that close to 60 percent of American children failed at least one of the tests. In comparison, only nine percent of children from European countries failed one of the tests. During the Cold War, these startling numbers launched political leaders into action to promote health and fitness.
When results of the Kraus-Hirschland studies were reported to President Eisenhower by Senators James Kelly and James Duff, he responded by holding a White House Conference in June of 1956. Out of these meetings came two important results: 1) the formation of the President's Council on Youth Fitness and 2) the appointment of the President's Citizens Advisory Committee on the Fitness of American Youth (25). This was an important first step in helping to gain the nation’s attention concerning her fitness levels.
During the 1950s, numerous organizations took initiative in educating the general public about the consequences of low fitness levels. Several agencies that have been involved in fitness promotion since the mid-1950s include the American Health Association (AHA), the American Medical Association (AMA), the American Association for Physical Education, Recreation, and Dance (AAPHERD), and the President's Council on Youth Fitness (9). These organizations would provide merit and legitimacy to the coming fitness movement.
The American College of Sports Medicine (ACSM) was formed in 1954, and has proved to be one of the premier organizations in the promotion of health and fitness to American society and worldwide. Throughout its history, ACSM has established position stands on various exercise-related issues based on scientific research.
1960s - United States
President John F. Kennedy was a major proponent of fitness and its health-related benefits to the American people. He furthered the development of the Presidents Council on Youth Fitness, appointing Bud Wilkinson as head of the council. The name was also changed to the President's Council on Physical Fitness. Kennedy spoke openly about the need for American citizens to improve their fitness levels, including writing an article in Sports Illustrated entitled "The Soft American." He said, "We are under-exercised as a nation; we look instead of play; we ride instead of walk" (27). Kennedy prompted the federal government to become more involved in national fitness promotion and started youth pilot fitness programs. Kennedy's commitment to fitness can best be summarized when he said, "Physical fitness is the basis for all other forms of excellence." (28)
Dr. Ken H. Cooper, widely recognized as "The Father of the Modern Fitness Movement", is generally credited with encouraging more individuals to exercise than any other individual in history. Cooper advocated a philosophy that shifted away from disease treatment to one of disease prevention. "It is easier to maintain good health through proper exercise, diet, and emotional balance than it is to regain it once it is lost" he said. Early in his career, Cooper stressed the necessity for providing epidemiological data to support the benefits of regular exercise and health. Data from thousands of individuals became the foundation for his aerobic concepts. Aerobics, released in 1968, sent a powerful message to the American people - to prevent the development of chronic diseases, exercise regularly and maintain high fitness levels throughout life (29). Dr. Cooper’s message, programs and ideas established the model from which fitness has proliferated up to modern time.Lessons From HistoryThe history of fitness portrays some fascinating themes that relate closely to the 21st century. One commonality is the strong association of military and political might with physical fitness throughout mankind’s advancement. In many ways, this shows how impacting our world leaders can be on health and fitness.
The mind-body concept has had a tenuous development. At times, some cultures prescribed spirituality at the expense of the body where as others, such as Greek society, upheld the ideal a sound mind can only be found in a healthy body.
Another interesting development from history is the concept of exercise for the body and music for the soul. Present day fitness programs have evolved this concept harmoniously, with music being a distinctive component to the exercise experience.
It appears that as societies become too enamored with wealth, prosperity and self-entertatinment that fitness levels drop. In addition, as technology has advanced with man, the levels of physical fitness have decreased. History offers little insight how to prevent or turnaround these recourses. Thus, this is a resolution we are challenged with in today’s society. Perhaps utilizing all of the extensive research completed on health and fitness in combination with the creative minds now in the fitness industry, we now can solve this part of the fitness puzzle.

References


1. Anderson, J.K. (1985). Hunting in the Ancient World. Berkeley, CA: University of California Press.

2. Eaton, S.B., Shostak, M., and Konner, M. (1988). The Paleolithic Prescription: A Program of Diet and Exercise and a Design for Living. New York: Harper and Row.

3. Garnsey, P. (1999). Food and Society in Classical Antiquity. New York: Cambridge University Press.

4. Matthews, D.O. (1969). A Historical Study of the Aims, Contents, and Methods of Swedish, Danish, and German Gymnastics. Proceedings National College Physical Education Association for Men. 72nd, January.

5. Wuest, D.A., and Bucher, C.A. (1995). Foundations of Physical Education and Sport. St. Louis, MO: Mosby.

6. Green, P. (1989). Classical Bearings: Interpreting Ancient History and Culture. London: Thames and Hudson.

7. Grant, M. (1991). A Short History of Classical Civilization. London: Weidenfeld and Nicolson.

8. Forbes, C.A. (1929). Greek Physical Education. New York: The Century Company.

9. Barrow, H.M. and Brown, J.P. (1988). Man and Movement: Principles of Physical Education. 4th Ed. Philadelphia Lea & Febiger.

10. Grant, M. (1964). The Birth of Western Civilization: Greece and Rome. New York: McGraw-Hill.

11. Harris, H.A. (1972). Sport in Greece and Rome. Ithaca, NY: Cornell University Press.

12. Randers-Pehrson, J.D. (1993). Barbarians and Romans: The Birth Struggle of Europe, A.D. 400-700. Norman, OK: University of Oklahoma Press.

13. Hay, D. (1986). The Age of the Renaissance. London: Thames and Hudson.

14. Hale, J. (1994). The Civilization of Europe in the Renaissance. New York: Maxwell Macmillan International.

15. Welch, P.D. (1996). History of American Physical Education and Sport (2nd ed.). Springfield, IL: Charles C. Thomas.

16. Keller, A. (1971). Colonial America: A Compact History. New York: Hawthorn Books.

17. Karolides, N.J. and Karolides, M. (1993). Focus on Fitness. Santa Barbara, CA: ABC-CLIO.

18. Personal Fitness Professional, Fitness Through the Ages, http://www.fit-pro.com/editorial2.asp?ID=49, Accessed March 1, 2001.

19. Hoeger, W.W.K and Hoeger, S.A. (1999). Principles & Labs for Fitness & Wellness (5th ed.). Englewood, CO: Morton Publishing Company.

20. Rice, E.A. Hutchinson, J.L., and Lee, M. (1958). A Brief History of Physical Education. New York: The Ronald Press Co.

21. Jenkins, P. (1997). A History of the United States. New York: St. Martin's Press.

22. Outside Online, Jack LaLanne is Still an Animal, http://www.outsidemag.com/magazine/1195/11f_jack.html, Accessed February 18, 2001.

23. CSU CLASS PROJECT REFERENCE FOR THOMAS CURETON

24. Kraus, H. and Hirschland, R. (1954). Minimum muscular fitness tests in school children. Research Quarterly. 25:178.

25. Nieman, D.C. (1990). Fitness and Sports Medicine: An Introduction. Palo Alto, CA: Bull Publishing Co.

26. Berryman, J.W. (1995) Out of Many, ONE: A History of the American College of Sports Medicine. Champaign, IL: Human Kinetics.

27. Kennedy, J.F. (1960) The soft american. Sports Illustrated. 13:15-17.

28. Kennedy, J.F. (1962). The vigor we need. Sports Illustrated. 17:12-15.

29. Cooper Aerobics Center, Kenneth H. Cooper, M.D., M.P.H.: Founder, President, and CEO - The Cooper Aerobics Center, http://www.cooperaerobics.com, Accessed February 27, 2001.

Vegan Challenge Part 3!

Tomorrow will mark two full weeks of being vegan! Lets talk about the biggest challenges. 

1. No cheese. I still see pizza and cringe.

2. Not reaching for pasta every single meal to feel full.

3. Listening to everyone ask what's wrong with me or how I'm just going through a faze. 

LOL. Now, the good.

1. I feel great. 

2. No more everyday bloating all day too full feeling.

3. I'm accomplishing something I put my mind to and I feel great about not giving up!

Honestly the cheese cravings don't seem like they are going away. They seem to get less and less but never totally gone. However. That's ok. I also crave green smoothies everyday when I wake up and I get to reward myself with one huge green smoothie every morning. That is satisfying. 

Also, I have stopped reaching for pasta at every meal. I have been making some killer salads with avocados and explored all my sushi, Mediterranean, and mexican options. They are all amazing. Going out to dinner is still an option. I also bought mexican options home and invested in some all natural dry soup mixes with all sorts of fun beans and spices in them. I went with the ones that the spice packets were separate and low in sodium. The first one was delicious. 

I think some people who see my turn down cheese and meat, especially since for the last few years they  have seen me eat both, don't understand why I'm doing it. But that's alright. They don't need to. This challenge is for me. I'm doing it to see if I can. I'm doing it to see if I like it. I'm doing it to cut my need for cheese down. If I stick to it after the 14th then I will be vegan. If I adopt the lessons I've learned, like I don't need cheese at every meal, then I will allow myself cheese maybe once or twice a week when sharing a lunch with someone else and stay vegetarian. I don't know yet. But that's not what's important now. 

What is important is discovering a healthier way to eat. Having salad covered in blue cheese doesn't count. Eating whole grain pasta in smothered alfredo sauce doesn't count. Eating half a wheel of low-fat cheese with a veggie burger and quinoa doesn't count. 

Eating a variety of veggies counts. Eating fresh fruits counts. Eating baked nuts and seeds counts. And I like making changes that feel good. I have been struggling against tasting veggies and now because they aren't covered in cheese I am. And through trial and error I have found I like a bunch. Prepared different ways, but I like them. I love that I have bok choy and spinach in my morning smoothie. Coupled with a banana, strawberries, pineapples, and water, it tastes amazing in my morning drink. (which is what is fueling this entry as we speak lol). I am enjoying my meat free - dairy free adventure into new healthier foods. 

Next time I'll show ya some of my smoothie recipes. Also! My friend MH joined in the no dairy or meat, except chicken, challenge. She loves her chicken and she's addicted to cheese. She's going to join the no cheese challenge part. I'm glad to have her on board with JJ and MK so now it's a big group of us doing it. So wonderful. Her goal stretches till Mid March and I'm thinking I might just do that too. We will see!!!!

My NurtiBullet Obsession!

I just wanted to make a post about the NurtiBullet because it is one great tool that has helped change the way I eat. Starting your morning off every day with fruits and veggies blended into something delicious has been motivating to keep going with good food through out the whole day. This has been on of the biggest components of my New Fit Body lifestyle change.

I always have one each morning, usually the biggest size unless it's still in my car from yesterdays ride to work. Today I started out with the smaller size one but I will be having a large lunch and that will make up for it. Its always loaded with spinach, a banana, flax seed powder, and one or some combination of frozen fruits. I will post more on my green smoothie recipes next time.

It is not only a healthy way to start my day, and like I said encourages me to keep eating right, but its so easy and fast there is no excuse not to have a healthy smoothie each morning. It literally takes two minutes. Because the motor is so powerful, 600watt, I just throw in a handful or two of spinach and all my fruit on top and blend with no other prep. Unless it's apples or oranges. Don't eat those seeds. But other than that there are so many recipes you can use and when you order you get these books that show you what goes good together. The clean up is rinsing off the blades and the cup out after you use it. You blend it right in the cup you drink out of and there's no messy transferring or trying to find a portable cup. Convenience always making eating healthier less of a challenge.

What are you healthy "conveniences" that help you stay eating healthy?

Vegan Challenge - Part 2

Helllllloooo to anyone who is joining me on this vegan challenge, like JJ and MK, or anyone tuning in to see how I'm doing. This has been a challenge for sure because cheese still looks great! I love the pictures where you see all the vegan things you can eat though and have been lucky to know that all of my favorite restaurants have vegan options.

Saturday:

I woke up feeling great. I brought good food to work to eat. I ended up staying longer than I was supposed to so I ended up hungry. I didn't want to eat anything cheating so I had french fries because I tried the veggie burger there and it was disgusting. I guess they all are not even close to the same. I ended eating about half a gave up because I was gagging.

I ened up eating french fries and these rice crispy squares that were vegan and I didn't realize that marshmallows had no dairy in them! After an hour my awful dinner caught up to me. I should have just had a salad. I ended up being so nauseas after all that I had to go home and lay down. It was awful. My head was pounding and I was dry heaving. Not a good meal choice. I need to resort to salad not deep fried and dessert just because it was vegan didn't mean it was a good choice.

Sunday:

Another day of work and good eating. I brought my lunch and dinner. Unfortunately with this new diet I didn't realize I have not been drinking as much. So Superbowl sunday came and I decided to have a few drinks. Apparently, my tolerance has dropped a lot! My usual amount of drinks ended up getting me sick and I spent the night throwing up.

Monday:

Damn. Hangover. I was miserable. Enough to say I'm over drinking like that. It could be that I shed a few pounds and my stomach isn't full of my usual foods. I just didn't handle it the same. Plus I was so mad I missed my workout and couldn't get out of bed for hours. When I made it to work I was feeling like throwing up the whole time. I couldn't even have my morning shake.

The good news is that JJ and MK are both now on the vegan wagon and I'm so happy to have some partners to work on this. MK went shopping for foods to take to class with her. And JJ said she needs groceries but had been having a great experience on this diet for that last three days. Apparently it was a lot easier than she thought. It definitely easier with a house and fridge full of things you can eat.

Temptations are always harder to deal with when they are right in front of your face. One week and two days in. I still am smelling cheesy food and feeling disappointed that I cannot eat them but it is still getting easier each day. I went to bed last night still ill and felt like I was over drinking. I think it's not a great idea during the challenge.

Amazing things:

So it seems like there are disappointing and struggling things when facing this diet, but there have been amazing rewards for me. I have not eaten a much pasta as I was before because most of my fav pasta dishes were cheese coated. I can honestly say I have felt lighter and there has been no bloating or that full stomach for hours feeling that I dreaded after meals.

I didn't have my usual week of cramping and bloating this month. It all came and went like it was just another day. I also see that my face had been less oily. I have seen my normal oily t-zone calm down and more an all over sheen come over my face. One woman even commented and told me I had glowing amazing skin and asked what I used. I told her just a oatmeal scrub and face wipes each night to take off sweat and makeup. I have been wondering if it was in my head but apparently the skin changes have really been noticeable.

My hair was always oily after waking up and now it seems to have become less oily. I like that I don't look like I was sweating all night into my hair even though it wasn't hot in my room. I keep wondering why I didn't ever try this before. I have heard so many people say that changing your diet can clear up your skin. Of course I wanted to try this, but I have never given it a try for long enough to see results. This has been a great reward seeing that I have been struggling with the detox part of this diet.

But to be clear, I do not think these changes came from just ten days of being a vegan. I have been making green smoothies from the day I bought my NutriBullet in November. I have been having these everyday and have been feeling energized. I also cut out meat and caffeine at the end of December for my New Years Resolution. Just due to theses changes I have been forced to look closer at my diet and eat foods that really provide me with the full range of nutrients I need. That means more whole foods and stepping away from processed items. The vegan challenge is just another step in that direction and I know all those have contributed to the positive changes I've seen. I think with that step I have seen all the positive things really increase exponentially.

What were your New Years health resolutions?