What Does Bike Safety Have to Do with "Being Vegan?"

This is what my Hubby Bear asked me a couple of weeks ago as I made the Bike Safety flyers for the Green First Friday event. Actually, that was a really great question. It got me to thinking about the best answer.

Usually when I tell someone that I am Vegan, they immediately ask, "Is that like being Vegetarian?" People tend to associate these 2 distinct lifestyles with food or nutrition. "You don't eat meat." or "All you eat are vegetables." I can only speak as a Vegan and not as a Vegetarian. And I can only speak what "being Vegan" is to me personally.

Yes, as a Vegan, I do follow a very strict plant-based nutritional plan designed by Dr. Alan Goldhamer, Founder and Director of the True North Health Center in Santa Rosa California. I eat this Vegan nutritional plan, and participate in water-only fasting, because it keeps my Systemic Lupus in remission and keeps me medication free. But, as I recently realized on my last 22 day of water-only fasting, that there is much more to "being Vegan" then eating a plant-based nutrition plan.

There is truly a "lifestyle" that is associated with "being Vegan." Eating as a Vegan is only part of this. For over 5 years, I've eaten as a Vegan. Only over the past 4 months, am I learning to practice this Vegan lifestyle on a daily basis.

Practicing the Vegan lifestyle includes stepping back and looking at a larger picture. It is a much bigger venue then what exists in my little world of Hubby Bear, pups Jack n Jill, personal training, Vegan cooking classes, blogging, promoting the VOICE VISION VEG*N'z for the Brazos Valley and whatever else I am up to. For me, living the Vegan lifestyle means living a life of acute awareness. A life that honors, respects, and protects all living creatures, our local environment and our Earth. A life that recognizes the importance of health, wellness and safety for each one of us and for all living creatures. The Vegan lifestyle, to me, is trying to live in harmony with everything around me.

Adapting to this new awareness does not occur overnight for me. It is a step by step process. I did not immediately sell our leather couch and chair. I did not toss out all of my make up, or hair and beauty products. Nor did I sell my little PT Cruiser and get a bicycle. I did not insist that Hubby Bear sell his THREE trucks and buy a Prius.

I admit that my strength & expertise regarding this newly discovered lifestyle is in the nutritional, health, fitness and wellness facets. I promote a plant-based nutrition plan, a daily exercise & meditation routine, a safety awareness of all daily activities, family time, community volunteering, and a hefty dose of daily laughter..... All because from much research, I realize the unbelievable benefits that we derive from these endeavors..

Shamefully I am lacking in awareness when it comes to the environment. For in the past, I have not been the one to recycle, to think about the affects on the environment that a type of vehicle I might purchase will have, & to acknowledge that 90% of the large fish in our oceans are gone. I knew not that 80% of agricultural land in the U.S. is used to raise cows, pigs, goats, lambs and chickens and 70% of the grains we grow, go to feeding this livestock. I failed to understand that 500 million tons of animal waste annually is polluting our air, our water supply and our oceans; and poisoning our agricultural produce with bacteria. I did not give one thought about the plastic bag that I tossed into the trash and the fact it might end up in the ocean somewhere suffocating a fish, a sea turtle, a dolphin, or contributing to the Great Pacific Garbage Patch off the coast of California that is the size of Texas.

Awareness is the first of many steps for me. So, I don't eat the flesh or the skin of animals. I don't wear their fur, their skin or feathers. I eat organic plant-based food as much as possible. I recycle everything I can and I’ve started using the canvas bags to bring home groceries. I don’t take needless trips in my car and try to consolidate my errands into one trip. I’m volunteering in the community, I watch out for the safety of my family, my friends, the deer, the birds, the squirrels, the dogs, and the cats that share space in our country neighborhood.

There is much progress to be made, but “being Vegan” is a lifestyle that makes me want to be a better person. It makes me want to try harder to protect our children, all living creatures in which we share this Earth, as well as our local environment, our bodies and our Earth. I am truly humbled by the impact it has made upon me and the lifestyle attitude changes that I see in myself.

So, in a very long answer...... that’s what “being Vegan has to do with bike safety.”

How 'bout you....... are you thinking more about the lifestyle you live and the impact it creates?

Until Next Time......

GOOD HEALTH TO ALL!!

Essentials of Lower Body Strength Training

It's Sunday! Time for your weekly work out plan!

Ok, so we’ve hit the core, the butt, & the upper bod. I’ve given you a plyo program and explained the benefits of H.I.I.T. Training.

Now for the lower body work out:

glutes (da bootie)
quads (front of upper leg)
Hamstring (back of upper leg)
Adductors (inside of upper leg)
Abductors (outside of upper leg)
gastrocnemius (calf)
soleus (calf)

Remember to breath, don’t hold your breath. “Suck n Squeeze” that gut and butt.

As with all work out programs, if you have not worked out in a long time, live a sedentary lifestyle, if you are deconditioned or have any health issues, please check with your physician before doing any exercises.

So, here’s your lower body program this week. Work hard, stay focused, stay strong and enjoy!

*Leg press Machine (emphasizes the Quads with feet placed at top of plate)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. Starting position is with a 90 degree angle. Do not allow knee to bend any further. Do not fully extend the leg; leave a slight bend in the knee. When extending do not rest, keep the legs moving with a 1, 2, 3, 4, 5 count extending and a 1, 2, 3 count returning to starting position. Push with the heels. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.
*Leg Press Machine (emphasizes the glutes with feet placed middle to low on the plate)
Same as above. Straighten the back of the seat so that you are sitting up taller and straighter. This will involve the butt more then when “reclining” in the seat.

*Leg Extension Machine (builds strength in the vastus medialis muscles of the quads.)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. DO NOT attempt this exercise if you have ACL issues, period. Adjust pad so that it rests on the tongue of your shoe, no further up or down. Starting position is with a 90 degree angle. Do not allow knee to bend any further. Do not fully extend the leg; leave a slight bend in the knee. When extending do not rest, keep the legs moving with a 1, 2, 3, 4, 5 count extending and a 1, 2, 3 count returning to starting position. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.

Seated Hamstring Curl (more effective then the prone hamstring curl, results in maximal stretch & does not allow the glutes to get involved)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. DO NOT attempt this exercise if you have ACL issues, period. Legs are NOT fully extended in the starting position. Legs end with a 90 degree angle. Do not allow knee to bend any further. When flexing do not rest, keep the legs moving with a 1, 2, 3, 4, 5 count flexing and a 1, 2, 3 count extending back to starting position. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.

Abduction/Adduction Cable Machine (outer and inner thigh)
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. Abduction movement should be only 45 degrees. Adduction movement reaches as far across the body as possible. Abduction movement is a 1, 2, 3, 4, 5 count extending and a 1, 2, 3 count returning to starting position. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes. Use the same count for Adduction movement.




Calf Raise Machine
Any standing calf raise works the gastrocnemius

Seated calf raise works the soleus
3 sets of 18 using moderate to heavy weight. The last 3 reps of each set should be VERY difficult to finish. Rest 30 to 60 seconds between sets if using the moderate weight. If using the heavier weight, rest 1 minute to 1.5 minutes.


Until Next Time......


GOOD HEALTH TO ALL!!

Another week... another Saturday! YAY!!!

I've got lots to do today. Hope we all can stop, take some down time and have FUN on this Saturday!

Until Next Time.....

GOOD HEALTH TO ALL!!

HumbleVegan Oatmeal Updated

Brrrrr....(well, not yet..but soon.) With the forecast turning cooler... I wanted to post this scrumptiously DEEE - licious oatmeal recipe. Saturday morning temps should be in the low 50's and what better breakfast then a hot steamy bowl of oatmeal. The almond milk gives it the creaminess of a custard pie or bread pudding. The coconut makes you think of a coconut cream pie.

As always, I DO organic as much as possible.

Ok, here’s what you need:

HUMBLE VEGAN OATMEAL

Bring to a soft boil and cut heat down to a slow simmer:
1 cup Organic steel cut oats
2 cups unsweetened Almond Breeze milk
Be sure and stir so the oatmeal does not stick or burn.

Add ingredients for your taste preference:
Raisins
Chopped walnuts, or pecans, or almonds
Unsweetened coconut
Agave nectar
Cinnamon

Mix all together and let simmer for about one minute.

Now take your bowl of steamy oatmeal and go snuggle up by the fire.

I just made oatmeal yesterday with 1/2 cup of mashed up bananas!! AWESOME!!! Leave some chunks in the bananas... it really makes a great change to your oat meal.

Also, a couple of weeks ago, I added some fresh mashed up pumkin, again leaving some chunks. WOW!!! that was so good with the pecans, lots of cinnamon and some chopped apples!!

Until Next Time.....

GOOD HEALTH TO ALL!!

Step Away from the Scales!

Are you one of those people that get up and hop on the scales every morning? Are you chained to your bathroom scales? You may be causing more stress then you need when it comes to tracking your weight loss.
Once you hit a plateau and you don’t see the numbers moving on that scale, you can really get down on yourself. I see it all the time with my clients. They get so frustrated, angry or bummed out if they don’t see a loss every time they get on the scale. The problem is, they are weighing almost daily... although I have seriously suggested they don’t... and I have gone to clients homes and taken their scales away from them, BELIEVE it!

The human body’s weight can fluctuate as much as 5 lbs during the day. This is because of water retention, medications you might be taking, the amount of food that you eat at one meal, hormonal changes, etc. You “should” weigh less in the mornings, however, if you had that midnight snack and depending on how much you consumed, you could weigh heavier the next morning.

The best solution you ask to keep track of your weight loss? That would be the tape measure and your clothes. Measure yourself about every 4 weeks. Pay attention to how your waistlines fit as this is one of the first places you will lose... not the gut or abdomen.... but the waistline. If you see that your pants, shorts, or skirts are getting “roomier” around the waste.. then you, my friend, are on your way!

If you must weigh.... pick one day a week ... ONCE a month and weigh. Preferably Wednesday mornings as this is the middle of the week. Most people weigh on Monday mornings.. right after the weekend... Eeeek... not the best choice. Wednesday is the middle of the week and your body has had a chance to recover from the weekend, just in case you partook of a little too much “tail-gating” goodies.

So, unchain yourself from your scales and enjoy the freedom!

Until next time......

GOOD HEALTH TO ALL!!

What’s Lurking in Your Kitchen.....

IS sabotaging your Success!

One of the first assignments I give new clients is to clean out their kitchens... or many times, I’ve gone to their homes and done it for them. I call this “keeping yourself out of a corner.” Always think ahead, be one step ahead or you’ll end up 10 steps back. It's all about controlling your environment.... wherever you are.... at home, at work, in your car, at a friends house for dinner, at lunch in a restaurant, at an office party or a family reunion. If you lose control of your environment, you have backed yourself into a corner and now you are in trouble.

When clients first sign up with me, they are rip-roaring ready to go. Remember the Motivation Momentum cycle? They have energy, motivation, dedication, drive, focus, and determination. They listen to every word I speak, they take notes, & they are in “the zone.” “I am ready to do this!”...they say with excitement. Then what happens?

About 2 to 6 weeks later, they hit the top of the bell curve and begin the descent downward into the trough. They lose their focus, their determination; they have no drive or desire to continue. Or they feel they “deserve” something special cuz they’ve been so darn good.

This is when your kitchen becomes the enemy and can sabotage your future success and ruin every dang thing you have accomplished thus far. When you are outta that zone, you don’t care about how many calories or how much crap is in that box of crackers, or those glazed Krispy Kremes. You don’t care how much fat and trans fats are in that pizza in your freezer. You don’t care about the processed junk that’s added to those frozen corn dogs, or that blue box of mac n cheese or the high amounts of HFCS (High Fructose Corn Syrup) and trans fats in that package of Oreos or Nutter Butters. For whatever reasons, your body is telling you that it wants “junk food” now and you don’t care how much damage you will do to your success.

So, I tell my clients, if you don’t have the junk in your kitchen to begin with... you won’t have the temptation. Oh sure, you could get dressed, get in your car and drive to the closet drive-thru whatever... but that takes a lot of energy and effort. And if you’ve read the Pleasure Trap, you’ll remember that we want instant gratification with the least amount of effort in the quickest amount of time.

Toss everything out of your kitchen and you have won this battle. And don’t give me that bunk about, “Oh I buy it for the kids or for my husband/wife.” That’s bull... and they don’t need this junk either! This is what needs to go... and go fast AND should not see the light of your kitchen again:

*Sugar
*Artificial Sweeteners
*Soda pop (regular and diet)
*”Fat free” this and “Sugar free” that
*Salt shaker
*Sugary fruit drinks
*”Boxed foods”
*”Canned foods”
*Cakes, pies, cookies, donuts, muffins, candy etc
*Crackers, chips, popcorn (unless it is plain Jane with no butter and no salt)
*Ice cream, popsicles, frozen pies, cakes etc
*Fake foods (Velveeta, butter spreads and bacos for example)
*White flour products (pasta, tortillas, noodles, bread, etc)

I know what you’re thinkin’...”what the heck is left to eat?”

Let me introduce you to the big section usually on the sides of the market called (Organic) PRODUCE! There are tons of different types of veggies and fruits to discover. Then you have raw nuts, and beans, and beautiful dark colored varieties of rice and quinoa and Agave Nectar and coconut and flax oils. Try keeping a variety of all these fabulous foods. And Paul Newman makes wonderful popcorn without butter or salt that is great for when you get those “munchies for some crunchies.”

Lara Bars are a God send. They have no preservatives, no additives, no sugar or fake sugar no fats. They contain dates, almonds, cashews, pecans, raisins, cherries, coconut and lime juice, lemon juice... all natural and all great varieties.

Keep following HumbleVegan as there will always be really great recipes for you to try out and enjoy... for the whole family!

Just take the time to think ahead.... don’t let yourself get backed into a corner simply because you have a weak moment!

CONTROL YOUR ENVIRONMENT!!!

Until Next Time......

GOOD HEALTH TO ALL!!

Albuquerque International Balloon Fiesta

Up ..Up... and Away!!!

Every year in the early part of October, when the leaves on the aspens start to turn that gorgeous brilliant gold and the night air delivers a message that winter is soon to come, Albuquerque, New Mexico holds its annual International Balloon Fiesta. This is one of the most breath-taking, week long events this city celebrates.

If you’ve followed my blog, you will notice the balloon pics at the top during this month. These are pics of past fiestas. Just before Mass Ascension every morning, the balloons are all gathered together on the ground. All the vibrant colors remind me of a fresh spring garden filled with colorful poppies or pansies.

Once they ascend and take flight, they look like colorful confetti that has been tossed up into the beautiful New Mexico blue sky.

The Fiesta started in February of 1972 with just 13 balloons. At that time, they launched from the Coronado Mall in uptown ABQ. The next year, it moved to the State Fair Grounds, which were pretty muchly is located in the center of town. This caused issues with the Albuquerque airport and Kirkland AFB. Plus, the February weather was brutally cold & snowy for flying balloons and they expected a record number of balloons the next year. So, in 1975, they moved the location to an alfalfa field north of the city and held the event in October.

In 1981, gas balloons were invited and, for five more years thereafter, provided Fiesta goers with another side of ballooning. 1987 saw the first Annual Balloon Glow become a permanent addition to the Balloon Fiesta repertoire. The goose bumps generated at the first Glow still rise those who witnessed their first "all burn" describe the experience. The sight and sounds of over 300 glowing giants crowded together on the field, amidst tens of thousands of spectators, left an indelible mark on the Balloon Fiesta experience.

Special Shape balloons have become a growing segment of the world's balloon populations for a number of years. In 1989 the AIBF decided that it was time to showcase these magnificent creations in an event of their own, the Special Shape Rodeo. Spectators now have an opportunity to see a giant cactus, tyrannosaurus rex, pink elephant, polar bear, space ship and over 35 others during an afternoon event that brings out the kid in everyone. This event quickly became the largest of its kind in the world, an appropriate status for Albuquerque's Balloon Fiesta.

One of the participants in the first balloon race, Don Kerston, then President of the Balloon Federation of America, had just returned from Paris where he had been sanctioned the authority to hold the First World Hot Air Balloon Championships somewhere in the United States the next year.

After his experience in Albuquerque, and some serious lobbying, Albuquerque was chosen as the sight and preparations quickly got underway. The World Balloon Championships, Inc.was formed and took on the task of hosting this first ever event. These chamionships are held in conjuction with the Fiesta every year.

The reason why this event is so very successful is because of its volunteers that work on the committees. Without these people sharing their valuable time, the Fiesta would not survive. The few times I volunteered were truly experiences I will never forget.

From a small group of 13 balloons over 30 years ago to nearly 1000 balloons and nearly 1 million attendees today, this event has “Ballooned” into something extraordinary! (luv the pun.. couldn’t wait to use!)

If you are yearning for an “October get-away” and want to see something spectacular, check out the Albuquerque International Balloon Fiesta every first part of October.

Until Next Time.........

GOOD HEALTH TO ALL!!