ELEVEN DAYS: Only 3 More Ways!

I Can Barely Stand It!

BEST LIFE EVER!I don’t know if I have the words to share how excited I am to turn 35! I know it seems so silly. It’s not 18, 21…there’s no specified BIG thing that happens now in life, I just have a REALLY good feeling about this year (honestly about every day)! I’m giddy! I woke up (at 5AM) today and as I was brushing my teeth I did a little “I’m almost 35” dance!

Now, I have 3 more days to post 3 more ways that I’m continuing my quest to live my FIERCEST LIFE. I’m 1/3 into this game of Life (cuz I plan on being 105) and I’ve learned SO much. especially in the last 5 years. I’m committing to being my BEST me starting NOW. Today with things that I will actually DO daily (some weekly) for the next 70 years! I’m sharing the steps I’m takin’ to get there with you, one each day until my 35th birthday next Friday. Today is day #9. (Check out DAY 1DAY 2 DAY 3DAY 4DAY 5, DAY 6, 7 & 8 for other game changers.)

I have to say I LOVE this ONE! I’ve been doing it nearly MOST days already, but on the days I switch it up I just don’t feel as good, SO I’m adding it to my list of FIERCE life things to do EVERY day!!!

GREEN JUICE#9: I AM GREEN: Startin’ my day with a fresh pressed green juice.

WHY?

  1. HEALTH: Drinking FRESH and WHOLE foods will start my day super charged with vitamins and minerals.
  2. JOY: When I drink my juice it makes me happy and makes me feel really strong. It inspires me to eat EXTRA healthfully all day long.
  3. LOVE: Sharing in the love if you want to join me I LOVE the following juice; kale, spinach, lemon, parsley, apple & cucumber. You can add ginger if you like (I know all of the benefits, but it’s really just not for me.)

DAY 9: I will start my day (after I drink my coffee…I’m not super human!) with a green juice.

Wanna join me? This is a GREAT one and not just for adults. This juice is a CRAZY color, it’s sweet; kids LOVE it. I started out as an Upper East Side nanny when I first moved to the city. When I go visit the kids we go out for “juice”…green juice! At first they thought Nanny Dyani was crazy (as usual), but now they drink ’em a few times a week when I’m not there…they like it! Share it with your family. FIERCENESS is a family affair.

xxx

D

YOUAH WICKED FEAHCE! (Hometown style)

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I HEART ARUGULA!!!

I Can’t Get Enough!

With the warm weather upon us, I have to say, I love me some arugula! If you’ve never tried it, it’s a spicy, flavor-filled herb. Until I read up on it I thought it was a lettuce, but It’s actually a cruciferous vegetable (same family as broccoli and cauliflower). Arugula isn’t only SO tasty and refreshing, it’s packed with antioxidants, minerals and vitamins.

The Basics

A cup of arugula contains .52 g of protein, .13 g of total fat, .73 g of carbohydrates, .3 g of fiber and .41 g of natural sugars. All of these values per cup are minimal, BUT at 5 calories per cup, arugula is truly a low-calorie food. You would need to eat nearly 20 cups of arugula to get the calories afforded by a single medium-sized apple!  Arugula’s healthy amounts of dietary fiber help to create a feeling of fullness, and may help avoid snacking…aka the basics of healthy weight loss, FABULOUS!

Vitamins

Here’s where we get to the truly GREAT stuff about arugula. It’s an excellent source of:

  • Vitamin A (475 IU/cup) – Vitamin A  is a fat-soluble antioxidant vitamin, needed for vision, bone growth, the division and differentiation of cells and proper immune function.
  • Beta-Carotene (285 mcg) of beta-carotene, a vitamin A precursor that turns to retinol –a natural form of vitamin A — in your body.
  •  Lutein and Zeaxanthin (711 mcg/cup) – Researchers believe that these antioxidant plant pigments can help prevent macular degeneration, an age-related eye disease.
  • Vitamin K (21.7 mcg/cup) – Essential for the proper clotting of blood and maintainance of bone density. Vitamin K is currently being studied for potential applications in treating Alzheimer’s disease.

Phytonutrients

Arugula has high levels of a sulfur-containing compound called glucosinolate. According to studies chopping and chewing arugula turns glucosinolates into indoles and isothiocyanates. These enzymes have cytotoxic effects on cancer cells and may help to protect against breast, prostate, cervical and ovarian cancers. Just like Hippocrates said, “Let food be thy medicine and medicine be thy food.” Damn, my man was smart!

Minerals

Arugula provides modest amounts of essential minerals. Per cup of arugula contains the following:

  • Calcium (32 mg) – Needed for strong bones
  • Potassium (74 mg) – Necessary for maintaining stable blood pressure
  • Iron (.29 mg) – Vital in making red blood cells
  • Zinc (.09 mg) – Essential for wound healing
  • Copper, Manganese and Selenium appear in trace amounts

How I Like It

I love arugula in salads with avocado, tomato, cucumber and when I’m feeling like some added protein I throw in some grilled chicken. I top it with balsamic vinegar and a drizzle of olive oil. You can use arugula in place of any of your favorite lettuces in salads or sandwiches. If you want some clever ideas for your arugula you can check out yesterday’s Huffington Post for 15 tasty lookin’ recipes. Click HERE to check ’em out.

Enjoy!

xxx

D

I can see you GETTIN’ FIERCE!

What the pH#ck?

Can We Change the pH of Our Body With Food?

The answer to this question is not really. WHAT? My philosophy is that food is medicine and we are what we eat…so then WHY would this not be the case that we can’t drastically shift our body’s pH?  A little background; the pH scale runs from 1-14. Fluids that have a pH below 7 are considered acidic and fluids that have a pH about 7 are considered alkaline. Our blood has a pH of 7.35-7.45 which is slightly more alkaline than pure water.

Our bodies have buffering systems which keep our blood Ph in the normal range in order for our bodies perform at optimal levels. So, while we can’t drastically change the pH of our blood through good nutrition we DO reduce the amount of stress we put on our bodies under.

Does This Make Sense?

If you’re eating loads of acidic foods your body has to work that much harder to bring its levels slightly alkaline…the reverse is also true. Ahhh, this is what I like to hear. Food DOES have an effect…I knew it! Over time this overuse of the body’s buffering systems can cause weakness of the bones and teeth and kidney stones. SO, the moral of this story is to eat a healthy diet filled with both alkaline and acid forming foods (eating slightly more alkaline food remembering that blood pH is slightly alkaline at 7.4ish).

Acid and Alkaline-Forming Effects of Common Foods

Most vegetables and fruits have an alkaline-forming effect on your body fluids. Most grains, animal foods, and highly processed foods (think anything in packaging) have an acid-forming effect on your body fluids.

Below are 2 list that indicate which common foods have an alkaline-forming effect on your body fluids, and which ones result in acid ash formation when they are digested in your bod.

Foods that Have a Moderate to Strong Alkaline-Forming Effect

  • Watermelon
  • Lemons (shocking right?!)
  • Cantaloupe
  • Celery
  • Limes
  • Mango
  • Parsley
  • Seaweed
  • Sweet, seedless grapes
  • Watercress
  • Asparagus
  • Kiwi
  • Pineapple
  • Raisins
  • Vegetable juices
  • Apples
  • Apricots
  • Alfalfa sprouts
  • Avocados
  • Bananas
  • Garlic
  • Ginger
  • Peaches
  • Nectarines

Foods that Have a Moderate to Strong Acid-Forming Effect

  • Alcohol
  • Soft drinks (pop)
  • Tobacco
  • Coffee
  • White sugar
  • Refined Salt
  • Artificial sweeteners
  • Antibiotics (and most pharmaceuticals)
  • White flour products
  • Seafood
  • White vinegar
  • Barley
  • Most boxed cereals
  • Cheese
  • Most beans
  • Flesh meats
  • Most types of bread

Note that the above lists of are not comprehensive.

To learn more about the science of Ph there’s an fantastic blog by Dr. Ben Kim, “The Truth About Alkalizing Your Blood” where he explains this process in depth if you’re interested in learning more, check it out!

Cheers to a beautiful day and a slightly alkaline diet!

xxx

D

I can see you GETTING (pure &) FIERCE!

This is ME Gettin’ Juicy!

Going Green ALL Next Week!

I know I’ve written about the power of juicing before, but this time I’m putting my $ where my mouth is. Starting on Monday, May 14th I’ll be green juicing with BluePrintCleanse all week!

Make It YOURS

I’m doing BPC, but know my life and with all the working out I do 3 days of just juice isn’t optimal for my work performance. I decided to make the week detoxifying, but add my own ‘Spin” (pun fully intended). I ordered 3 days of the Excavation Cleanse, an all green version of BPC, but I’m going to stretch it a bit longer and add in an all raw, organic, low cal lunch to create a 5 day detox.

Benefits

I’ve written about this before, but here are some great reasons to juice…

  • Concentrated levels of minerals, vitamins and enzymes, aka your liquid vitamin
  • Juicing gives your digestive system a rest, including the stomach, intestines, pancreas, gallbladder and liver
  • Cells repair themselves and detoxify your bod
  • Higher energy levels, clearer complexion, and clarity of mind and bod.
  • Some look to juicing regimens as just a weight-loss solution. Indeed, there are many benefits for juicing including decreased lbs, but there’s much much more!

Join Me?

If you want to join me in this challenge I would love you to e-mail me and I may just have a little incentive for you to do so! Shoot me a line at dyan@getfiercetraining.com with the subject line BPC JUICE if you have any questions or are interested in joining me!

Let’s GET FIERCE-R together! 

Happy Hump Day!

xxx

D

I can see you GETTIN’ FIERCE!

BEET IT!

Why’s My Pee Red?

I gotta say, I love me some beets, but when I go to the bathroom after I’m always a lil’ shocked. DId something happen? Am I okay? Then I remember…oh, the beets! Beets can cause ‘beeturia’. The red color seen in beeturia is caused by betalain pigments in beetroot that doesn’t get properly digested. This pigment needs to be excreted and when it does the urine is turned a pink or even a red color. The chemical that prevents the pigment from being properly metabolized is called oxalic acid (a lil’ extra nugget for you).

In general, consuming large amounts of anything will cause the body to try to remove the excess nutrients (even things that are good for the body) as waste. I tend to enjoy an excess of beets when I eat them so this is most likely the reason for my beeturia, but beeturia is also common in cases of iron deficiency.

There are occasions the urine even has a shade of purple from the presence of a pigment called betacyanin (not happened to me, just fully informing you). While it can be quite psychologically distressing (If you’re like me the initial, “Holy Sh!t, I’m bleeding out”) to see pink, red, or purple urine, the truth is that beeturia is one of the least harmful causes for a strange color to appear in your urine.

PHEW…so, go on…enjoy your beets!

xxx

D

I can see you GETTIN’ FIERCE!

Rice Time: Does It REALLY Matter Which One You Pick?

Rice: Brown vs. White

Brown/white…what’s the big deal? Milling is the process that rice goes through that creates the difference between brown and white. The variety of rice may be identical at the start, but milling removes the husk from the grain and turns the brown rice white. This is why milling is often called “whitening”.

What’s the Difference?

By removing the outer layer, which is also known as the bran layer, milling alters the nutritional value of the rice. The bran layer is where most of the nutrients are stored. White rice is comprised of mostly carbohydrates, with the nutrients stripped off in the milling process.

Carbohydrates are broken down into sugar in the body. While carbohydrates are a great source of energy (4 Calories per gram), excessive carbohydrate intake leads to sugar imbalance and adult onset diabetes mellitus. Carbohydrate consuming is also addictive (hello cake and cookies!)

The chart below shows the nutritional differences between brown and white rice.

There are vast differences in the magnesium (think bone health), phosphorus (critical for cell repair and muscle contraction), potassium (heart, kidney, muscle & nerve function), but maybe most importantly fiber. There are nearly 3 more grams of fiber in each cup of brown rice. Fiber is not only more filling, but it can help glycemic control in diabetics. Fiber also aids in the prevention of gastrointenstinal diseases and heart disease. The recommended daily intake (based on a 2000 Cal diet) is 25g per day.

Now you know…the choice is YOURS!

xxx

D

I can see you GETTIN’ FIERCE!

Vitamin D Isn’t Vitamin Me, BUT It’s Just As Good for YOU!

So although I DO like to think everyone needs a lil’ bit of ME in their life…that’s not the necessary D we’re talkin’ about today…it’s Vitamin D that’s the word.

What is It?

Vitamin D is crucial for the absorption and metabolism of calcium and phosphorous, which have various functions in the body, especially for the maintenance of healthy bones. Vitamin D is also an immune system regulator. There are many studies in process that are studying the effects of Vitamin D on Multiple Sclerosis, brain function, maintaining a healthy body weight, among many others.

How Do I GET Vitamin D?

While in the summer months ‘The D” is easy to come by from the sun, but only a few common foods are good vitamin D sources. Current daily recommendation: 200 to 600 IU, but some doctors propose 1000-1500 IU per day. Below are some common foods listed in International Units (IU) per serving. :

  • Cod liver oil, 1 tablespoon                  1,360
  • Salmon, cooked, 3½ ounces                 360
  • Mackerel, cooked, 3½ ounces              345
  • Tuna fish, canned in oil, 3 ounces          200
  • Sardines, canned in oil,1¾ ounces        250
  • Milk, vitamin D fortified, 1 cup                  98
  • Margarine, fortified, 1 tablespoon            60
  • Egg, 1 whole (vitamin D is in egg yolk)     20
  • Liver, beef, cooked, 3½ ounces              15
  • Cheese, Swiss, 1 ounce                           12

D is Reason to Move to the Equator (or less dramatic, take a vacation)!

If you live in the tropics and can expose your unprotected (aka no sunscreen) skin to two sessions of 15 minutes of sunlight each week your body will naturally produce adequate amounts of vitamin D. The following factors may reduce your body’s vitamin D synthesis:

  • If you live far from the equator, your sunlight exposure will be less during many months of the year (like NYC right now!)
  • Cloud cover
  • Smog
  • Sunscreens

Good news for Snookie! You CAN get vitamin D from tanning beds. The ultraviolet rays are what spurs the production on Vit D in your bod. Common sense is KEY. Two 15 minute sunscreen-free sessions per week will create enough D, so be smart! If your body can’t produce enough vitamin D because of insufficient sunlight exposure (or an aversion to looking like the JWow or Paulie D) you will need to obtain it from foods (above) and or supplements.

Supplements

Supplements contain the nutrient, but most use D-2 — that is far less potent than the more desirable D-3. Multivitamins typically contain only small amounts of D-2 and include vitamin A, which offsets many of D’s benefits. As a result, pills might not raise vitamin D levels much at all.

Take time to learn about your bod. Be smart, use common sense and try to get your D!

Sending you love! Have a fantastic weekend…’see’ you Monday!

xxx

D

P.S. Make sure to shoot me any questions or thoughts you have at dyan@getfiercetraining.com.

I can see you GETTING (tan &) FIERCE!