FertilehealthyAiming for success, not perfection…

… and I’m not even American! 

Just think how the candidates must have felt. 

These pics might give you some insight…

But it was all worth it!

Last Friday we looked at the importance of nutrients. I’m not sure that I got my point across well enough, so I’m going to quote Dr. Joel Fuhrman on this:

The long-term health potential of a given diet is based so much more on its micronutrient profile rather than its macronutrient profile.

Today we’re going to look at what foods are the perfect foods for humans and should form the basis of our diets. (Hint – look at the picture at the top).

It should come as no surprise that even amongst the health experts there is some disagreement about what constitutes the perfect food. Some say fruit and others say green leafy vegetables. But they all agree that these two are the Top Two by a long way! 

Today we’re going to talk about Superfood #1:

Fruit

Fruit was man’s first food in the Garden of Eden and today, with all the environmental and lifestyle challenges, we need more fruit, not less, in our diets.  Yet there seems to be a genuine fear of eating fruit amongst the confused public.  Some believe it will make them fat, others think that it will upset their blood sugar and another lot think that fruit is difficult to digest.  These are all myths!

Let’s look at why fruit is so important to our health and well-being:

• Fruit is the only food that meets all our nutritional requirements.
• It has no adverse effects on health, unlike almost all other food.  This means that you can eat as much as you like!
• Fruit has a high nutrient-per-calorie density, meaning that you get more bang for you calorie.
• Fruit leaves an alkaline residue in the bloodstream.  This helps maintain the body’s pH balance.
• Fruit digests easily because the nutrients are already in their most simple form.
• The nutrients in fruit are presented in synergestic ratios and can therefore be easily and effectively absorbed and utilized by the body.
• Fruit is high in fiber, both soluble and insoluble; once again in synergestic ratios.
• The sugar in fruit is unrefined and, together with the fiber, help to stabilize blood sugar.  This in turn helps with mood swings, depression and sugar cravings.  In fact, if you’re eating a lot of fruit you will not crave sugary foods like cakes and candy.
• Fruit has been found to heal Type 2 diabetes and Insulin Resistance (and with it PCOS).
• Fruit contains an abundance of vitamins, minerals (even calcium and iron), healthy fats, and phyto-chemicals.
• The protein in fruit (yes, all fruits contain protein) is already in its most simple form – that of amino acids – and is ready to be absorbed and assimilated.
• It is the best food to eat when your body is trying to cleanse itself.  Because it’s so easy to digest, your body has a lot more energy available to do its cleaning and restoring.
• Fruit in its natural state is appealing to all our senses – it looks good, tastes good and feels good.
• Eating a lot of fruit boosts the immune system.
• Fruit is vital for the proper functioning of the endocrine (hormonal) system, which impacts fertility and weight loss.
• Fruit will give you a healthy, blemish-free skin.
• Eating lots of fruit will diminish and eventually eliminate PMS.
• Fruit has a high water content.
• Fruit powerfully protects against all degenerative and auto-immune diseases.  In fact, the more fruit you eat, the least likely you are to develop cancer.
• Fruit is packed with anti-oxidants and slows down aging.
• Fruit will keep your intestinal tract healthy and rich in beneficial bacteria, which creates the perfect environment for the manufacture of Vitamin B12 (yes, that’s right, most people are able to make their own B12!)

Some people experience digestive discomfort when eating fruit.  That is because fruit is best eaten alone, or with other fruit and in some cases with nuts.  Remember that fruit is already partially digested, so when you eat it with food that takes longer to digest, it spoils in the stomach and causes gas and discomfort (and you will be unable to absorb the nutrients).  Fruit is the best food with which to break your nightly fast.  The body does most of its repairing and cleansing work during the night, and then steps up its elimination first thing in the morning to get rid of the accummulated waste products of the night.  This will be done through the bladder, bowels and sinuses (ever notice that you often wake up with a stuffy nose?).  Eating fruit won’t direct energy away from this function and in fact speeds up the process.

If you’re anxious to lose weight, fruit is your best friend.  The more fruit you consume per day, the more weight you will lose.  In fact, if you could eat only fruit until noon, you’ll be amazed at the results!  

If you have any more digestive complaints from eating fruit, it helps to combine your fruit properly.  Fruit can be divided into three categories:  sweet, sub-acid, and acid (although they all leave an alkaline residue in the body).  Sweet fruit can be comfortably eaten with sub-acid fruits (and whole grains like oatmeal), but not with acid fruits.  Acid fruits can be eaten with sub-acid fruits and nuts.  I don’t follow this religiously, but my mother has really benefited from these guidelines.

Sweet fruit:  Banana, dates, fig, papino, papaya, persimmon, prunes, raisins, sultanas

Sub-acid fruit:  Apple, apricot, berries, cherries, grapes, litchis, mango, nectarine, peach, pear

Acid fruit:  Clementine, grapefruit, guava, kiwi fruit, lemon, lime, melons, orange, passion fruit, pineapple, pomegranate, quince, strawberries, tangerine, watermelon

It’s best to eat fruit in season to ensure freshness (out of season fruits have often been languishing in cold-storage for up to a year).  Wash fruit well with an organic fruit and vegetable soap to get rid of pesticide residue.  Or better yet, eat organic wherever possible.  Keep fruit washed and ready to eat in bowls where you can see it.  Freeze some fruits for smoothies.  Make fruit salads to take to work.

Try this for a delicious breakfast:

Mary-Ann’s Breakfast Shake

¼ cup raw almonds (or cashews or tahini) per person

½ cup chopped pineapple (or other acid fruit)

fresh apple juice

 Blend the nuts until they are very fine and smooth.  Add the fresh fruit and blend well until creamy, thinning down with the fresh juice and a few ice cubes (or frozen strawberries – my favorite!). 

There are people who live entirely on fruit. They’re called fruitarians. It’s not something I would ever consider doing and I would never suggest it to anyone, but if you’re in doubt about the benefits of a high-fruit diet, consider this… Fruitarians are healthy! A famous South African fruitarian, Essie Honiball, submitted herself to the University of Pretoria for extensive medical tests twelve years after adopting a fruit only diet. The chairman of the Physiology Department at the time, Prof. B.J. Meyer, wrote a book called “Fruit for Thought” (I’m desperately searching for a copy) based on these tests and the findings. Mrs. Honiball was found to have no nutritional deficiencies whatsoever. Her bones were intact, proving again that fruit can meet all our calcium needs. She was slender, strong and active.  The health problems that had prompted her to adopt this diet, had all disappeared. She is now 83 years young and as far as I can ascertain, still going strong!

So, here’s a challenge for the upcoming week: Eat more fruit!  Are you game?

Stay tuned next Friday for more about leafy greens and how awesome they are!

My friend Pamela from Ordinarylife has interviewed me!  I love her questions and hope that you’ll all enjoy the answers.  I hope you’re not expecting a short post!

1.  What book that you have read has had the biggest influence on your life and why?

Gee thanks!  Let’s start with the difficult question.  There are so many books that have had a huge impact on my life, and most of them has to do with health and diet.  But the one that I would have to credit above all others is Allen Carr’s Easy Way to Stop Smoking.  You wouldn’t think that one can quit smoking without relying on willpower and suffer no cravings or withdrawel symptoms just by reading a book, but I and more than a million other people have.  I stopped just before Christmas and was a non-smoker from Day 1 – I didn’t miss it at all!   Allen Carr was a genius and his method is absolutely inspired, yet so logical.  It has certainly changed the way I look at a lot of things in life, including the way I eat.

2.  Why did you start blogging and what has been the most surprising or unexpected thing about it?

I started blogging shortly after I stopped working in 2007.  At the time I was reading Tertia’s blog, So Close, after reading her book by the same name about her incredible and harrowing journey to motherhood.  I was very active on various fertility message boards, but felt the need for a space to express myself better.  I literally plucked the name Fertilehealthy out of thin air and started a blog on Blogger.  I didn’t like Blogger, so I moved to iBlog, a South African blogging platform.  I was there for a few months before moving to WordPress.  The next logical step was self-hosting.  The blog itself is pretty much still what I always envisioned it to be… my journey, interspersed with knowledge that I’ve gained through my years of research and study.  I never expected the incredible support and amazing show of friendship that I enjoy because of my blog.  I think I was very lonely before I started blogging, but now my day is filled with people who have the same struggles and challenges as me.  I love being able to uplift and encourage them.  I have become so much more au fait with American culture and have gained some valuable insights and knowledge.  It’s nice to see that even though we come from vastly different backgrounds, with hugely disparate frames of reference, we are still so alike!

People who don’t blog really don’t understand it.  They think I’m strange when I mention that my friend in Port Elizabeth (yes, you!) is training for Ironman, or that my friend in Ohio(?) has been waiting for two months to hear whether she got the job she applied and interviewed for (still crossing my fingers, FB!), or that my personal trainer lives in Austin, Texas (that’s you Mizfit!)

3.  You live in such a beautiful part of our country.  If you could go to one place in or around the Western Cape to “restore your soul” where would it be?

It’s true, I live in a beautiful part of the country.  We’ve got it all – the mountains, the sea and the vineyards.  But my “spiritual home” is the Great Karoo, on the other side of the mountains.  I’m restored and rejuvenated when I go there.  I love everything about it – the desolation, the endless sky, the unique smell of the bossies (vegetation) and the champagne air!  Two and a half years ago Craig and I eloped to the charming old Victorian village of Matjiesfontein in the Karoo.  I hope that we can make a trip there (it’s only 250 km) for my 40th birthday (by train maybe), which is also close to our 3rd anniversary.  I would love to conceive a baby there… I really have a soul connection to the Karoo!

4.  You were an accountant in your previous life.  Now, if you could do any career or job, what would it be?

I was actually first and foremost a hotelier for 15 years.  The Accounting came when I looked for a position in the hotel industry that would give me normal hours.  I started as a clerk, did some Accounting courses and worked my way up to Financial Manager or a four-star hotel in the Waterfront.  I thought I’d miss it, but I don’t!

If I had a lot of money I would like to buy the Lord Milner Hotel in Matjiesfontein (the hotel IS basically the village), restore it to its former glory and make it one of the best destinations in South Africa.  I have just the right experience to do this, I have the right connections and people who would love to be involved.  And we’d get to live there year round!

But alas, I don’t see that happening…  What I envision for myself is living on a small holding, growing my own produce and having a few chickens and goats running around.  All organic of course.  I’d like to have a greenhouse so that I could grow food year round.  And I want to homeschool my organic children!  And they’ll call us Maw and Paw.  And we’ll call them Mary and Laura.  Oh wait, that’s been done! 

As soon as we’ve settled (we’re moving soon) I intend to do a course in Natural Health and Nutrition and qualify as a nutritional counsellor.  This has been my passion for a long time and I would love to help people get healthy and live more fulfilling lives.

5.  Would you ever consider adoption as an option, either as an alternative or in addition to having your own children.

Absolutely!  I would love to have my own children, but I have long held the belief that biology is the least of what makes one a parent.  The reason we’re not pursuing adoption is that we’re considered too old by the South African authorities (well Craig is… I’ve still got a few months left).  But I always expect miracles, so while I believe that we will have our child(ren), I wouldn’t be surprised if we are also blessed to be the parents of a child in need of a home one day.   There’s a lot of love in our hearts and our home.

Thanks Pamela!  I really enjoyed answering your questions.

If you would like to be interviewed by me, shout and I’ll see what I can come up with!

I’ve never been fit.  In my family sport was something that happened to other people on TV.  

Sure, I rode my bicycle or walked to school, but that was just getting around.  Even as a young  adult I used to walk a lot because I didn’t own a car until I got married for the first time at age 26.  But, while it sort of kept me in shape, it didn’t make me fit.

Of course, the minute I got into that first car, I ballooned!  It’s all been pretty much downhill from there…

In the intervening years I never gave fitness a thought.  Why would I, when I couldn’t get up from the floor unassisted, tie my shoes without getting out of breath, cross my legs when sitting, squat or get out of the bath tub?  Life was just one big obstacle course and I was failing it big time!

Through the years, while studying health and nutrition, I learned that health is not possible without regular physical activity.  I kept telling myself that I would work on my eating habits first and only once I’ve shed a chunk of weight, tackle the physical activity.

In the last year I’ve become more enamored with the idea of actually getting fit, instead of just being more active.  I realized that that would require a whole new mind set.  I would be training,  not just moving more. For what, I didn’t quite know, but I figured that I didn’t need to see the whole staircase in order to take the first step.

The first battle was in my mind.  I had to let go of the “princess-mentality”.  I had to realize that it was going to be hard, often unpleasant and sometimes painful.  I had to accept that I was going to sweat (eeeoow!) and get tired.  And more importantly, I had to start believing that I could do it!  That I had the guts and determination.  That took a while, but I’ve got it now!

The next step was to start, not neccessarily slowly, but wisely. Yes it was going to be uncomfortable, but I could push myself through that.  Discomfort is fine, but I didn’t want to injure myself.  I had to really tune into my body to figure out the difference.

A few years ago I took some Pilates lessons from a private studio and I knew that this was something that I wanted to incorporate in my program right from the start.  Fortunately my gym (the renowned Sport Science Institute of South Africa – I couldn’t be in better hands!) offers expert tuition in Pilates, so I was sorted.  I started on 5 January, doing one Orientation,  one Foundation and two  Basic classes each week.  The results have been spectacular!

It doesn’t matter than I’m the fattest person in the class and can’t do some of the movements yet.  For instance I can’t lie on my stomach and stretch my quad and hip flexor by grabbing hold of my foot behind my back.  But I can use a strap to hold my foot and do the rest of the movement – engaging the center, tilting the pelvis slightly, lengthening through the coccyx and crown of the head, relaxing the shoulders and breathing into the back and sides of the ribcage.  Being as heavy as I am, my glutes and hamstrings aren’t strong enough to support myself on just one leg when in pelvic curl/shoulder bridge position.  But I’m getting there. 

Every Pilates class is hard work for me, but I see improvements every single time.  My stability is getting better and since last week I’ve been able to pull myself  up into a seated position from prone using only my glutes and abdominals and not the legs and back.  That is great progress!  Yesterday I noticed that I could sit on the floor and cross my legs!

The real beauty of Pilates (can you tell I’m a fan?) is that it’s designed to improve one’s every day life.  By identifying and training muscles that I haven’t used in a long time, my posture has improved and I can now stand for longer (which helps with the ironing) without getting backache.  In fact, backache is a thing of the past.  I can clean my house without needing a wheelchair afterwards.  I can walk, bend, reach and tie my shoes because I’ve strengthened my muscles in only four weeks!  My balance has improved a great deal and I can now climb stairs without fear of falling.  And this is only just the beginning! 

I really recommend Pilates for anyone, but especially when you’re overweight.  You reap the rewards so quickly.  I would advise signing up for classes instead of using DVD’s, because the movements are small and precise and you need to be sure, via constant feedback from a very skilled instructor, that you’re using the appropriate muscles and breathing correctly. 

For me, Pilates is the cornerstone of my fitness routine because it helps with everything else.

I started walking on New Years Day.  Initially I couldn’t do more than a slow 25 minutes, during which my back and hips would start aching.  That wasn’t due to injury, but rather postural problems and disuse, so I knew I could push through that.  Sure it was uncomfortable, but it was worth it.  I can now walk 5 km comfortably without any aches and pains.  All of this in just four weeks!  I walk five days per week.  Twice a week I do only 20 minutes on the treadmill, but I jack up the speed, and even jog for a few two-minute intervals.  Twice a week I do 5 km outside on the road (come rain or shine) and once a week I do 40-60 minutes on the treadmill at a higher incline – obviously at a slower pace.  This program will keep changing as I get fitter.  I would love to run more eventually, but I’ll wait until I weigh below 220 pounds, in order to protect my knees and ankles.  For  now I only run on the treadmill and not on the road. 

Pilates had a lot to do with the increase in comfort when walking and I make sure to engage my core muscles throughout my workout.

Two weeks ago I started doing strength and resistance work and it’s quite a novel thing for me.  I’m currently doing about 25 minutes twice a week, but will keep researching, learning, tweaking, refining and increasing this aspect.  I want to incorporate balls, resistance bands and free weights in the near future, as I’m only using machines at this stage.

Recently I ventured into the pool for Aqua Aerobics and I’m hooked!  This is another area where I can appreciate the role of Pilates.  For now I’m doing it only once a week, but will surely be able to tweak my schedule, without sacrificing anything else, to fit more classes in.  I urge all my overweight readers to get over their fear of appearing a bathing suit (nobody cares, really!) and consider this form of exercise.  The water provides resistance, but also support and massage, so you work hard without feeling any pain or discomfort.  You know you’ve worked when you get out of the pool!

You may remember I mentioned that I’d tried Tae Bo.  I love it, but have decided that it would have to wait a while.  The constant stop-start and changing direction didn’t feel right in my ankles and knees and I fear that I would injure myself.  I’ll have to lose some more weight first, so Billy’s on the back burner for now!  But I’ll be back!

So, what’s next?  Improving my endurance, getting more flexible in body (and mind!) and building muscle.  The fabulous Ordinarylife, who is training for her second Ironman, suggested that I start doing 5K fun walks.  Apparently that’s where she started…  I like the idea!    In the distant future I might like to get a power kite, which I believe provides quite a workout and is heaps of fun.

I know I’ve rambled on and on, but I wanted to write this post to encourage people who are not used to exercise to give it a go.  Don’t be intimidated.  If you can only shuffle along at a snail’s pace, do it!  Eventually you’ll shuffle for longer and faster.  Don’t concentrate on what you can’t do, but DO what you can and keep pushing yourself until you can go to the next level.

I can’t do this…

or this…

… and it will be a while before I can!  But there is so much I can do!

Our bodies are designed to move.  Exercise has a profound effect on our hormones and our general health.  And yes, it’s a vital part of our weight loss journeys.

But here’s why I love exercise now:

• It allows me to get in touch with my body in a way I never have before. 
• I am so impressed with my body’s willingness to work and adapt and that makes me even more determined to feed my body only the best quality food for optimum health and performance.  I realize now that while pampering is nice, we shouldn’t molly-coddle ourselves. 
• These days I love touching my body… I can feel the muscles under the layers of fat and skin. I love seeing my shape change.  
• I feel so much more capable and strong in every area of my life. 
• I sleep better, digest my food better and look healthy and alive!
• I have a new-found respect for myself!  That is worth every drop of sweat!

And one day I’m going to be fit!  Anyone game for that?

Please note that I’m a complete novice at exercise.  This post is an account of my personal experience and is meant for encouragement, not technical advice!  If you want to get expert fitness advice, visit Mizfit or Kelly.

I would like to take this opportunity to welcome my bathroom scale to the party.  So glad you could join us!  I’ve been at this for 4 weeks and you’ve been… well, absent.  But it’s nice to see you finally show up with something meaningful to say!

I lost 2.3 kg (5.1 pounds) this week.  That brings my total loss for January to 3.9 kg (8.6 pounds). 

I’m happy with that!  Especially since I’m not dieting.  I’m simply eating healthy food 95% of the time.   And I refuse to worry about the 5%.  That will reduce by itself.  It helps when I sit in a restaurant and instead of making my choice between fish and chicken, I remain conscious that I’m really choosing between mercury poisoning and growth hormones/antibiotics.  The waffle, with golden syrup and ice cream, becomes PMS On A Plate.  The glass(es) of wine with dinner will be the headache during my workout in the morning.

At times I still eat too much, but it doesn’t matter, because my body is getting nourished.  I have found that my body doesn’t like being over-fed anymore and it lets me know…    We normally eat our dinner while watching a DVD.  I’d have one plate of salad and veggies and immediately jump up for another.  But lately, without thinking about it too much, I put the plate aside for up to 20 minutes and only then get some more food.  In most cases my second helpings are then much smaller than they used to be.

So we evolve .  And so we get healthier.

As for exercise, I’m blown away by how much I’m enjoying it!  And by how much my body is changing and adapting.

This week I did 570 minutes of intentional exercise!!!! 

Thats’ almost 4 hours more than last week’s 345 minutes!  It’s even more than what I did in the first 11 days of January!  See how quickly one’s fitness increases?

It was made up as follows:

Monday:  30 minutes cardio, 25 minutes circuit, 60 minutes Pilates

Tuesday:  60 minutes cardio, 60 minutes Pilates

Wednesday:  rest day

Thursday:  25 minutes cardio, 25 minutes circuit, 60 minutes Pilates

Friday:  40 minutes cardio, 60 minutes Pilates

Saturday:  60 minutes aqua aerobics

Sunday:  65 minutes cardio (5K walk)

The last time I walked 5 km in one go, I was in agony for most of it.  My back and hips were incredibly sore and I struggled to finish (it was a charity event about 5 years ago).   Yesterday I suffered no discomfort whatsoever and in fact, I felt as if I could go on and do another “lap” (2.5 km).  But we went to the mall instead (looking for a new bathing suit for me), something that would exhaust me and hurt my feet in the past.  I aced that too!

This coming week will probably look very similar.  I’ll do another 5K tomorrow and on Sunday and might add another aqua aerobics class.  We’ll see where my body takes me…

Other goals for the week include making sure I drink enough water, remaining positive no matter what the circumstances and smiling more.  I was amazed yesterday at how many people at the mall looked unhappy.  So I’m making it my mission to spread smiles and lighten things up a bit!  Any sponsors out there… Colgate?

As for motivation, I make a point of fanning that little flame every day.  I want to be healthy.  I want to be fit.  I want to lose weight.  I want to have a baby within the next two years.  I want to do fun things with my husband (oh stop with the nudge, nudge, wink, wink stuff already, I also meant rowing and hiking!  Although things are definitely becoming more fun in the bedroom…).

I think what makes a huge difference for me is  that the way we’re eating and the exercise we’re doing (hubby’s finally running again and plans to do a half-marathon in April) are the real goals for us.  The rest (weight loss, etc) are just benefits. 

Look at it this way.  We all have to work to earn a living (well, some of us get our husbands to do all the work, but you know what I mean…).   Similarly, we all have to eat to stay alive.  If you’re passionate about what you do, your work becomes effortless and you’re happy.  But if you hate your job, even the benefits can not make you happy.  Craig and I are passionate about our way of eating and our changing lifestyle and we don’t find it difficult at all. And the benefits just keep increasing exponentially!   But if I were to tell myself that I had to eat less food and battle cravings, only to end up feeling resentful, powerless and deprived, I wouldn’t feel happy at all.  It would all be a massive effort and even the fact that the scale might be going down, would not adequately compensate for my misery.  That is why diets fail.  Eating smaller portions of unhealthy food does not make for a healthy lifestyle and it doesn’t make you happy! 

So, are you passionate about your lifestyle changes? Can you happily do this day in and day out, year in and year out, for the rest of your life?  If you can’t, you will have to find something that will make you happy AND give you the benefits! 

We’re now four weeks into 2009.  By now things should be easier than they were the first week and the rewards should be more and bigger.  If your plan is getting more difficult to maintain, and your returns are diminishing, you may be on the wrong track.  Remember, it’s almost impossible to get to your destination if you’re going in the wrong direction… (unless you go right around the globe).

Good luck for the week!  I’ll be checking in on everyone to see how you’re doing.