{ Cardio? Yeah, baby! }

OK, let me tell you a lot of things, first I can't do 30 minutes of cardio, I have been sedentary since mid-2008, so it's a lot of work to do and I can't take it so far. I am willing to do just 20 minutes for now, and if that doesn't work for me, viewing for the future results then I'll increment the time.

Today I use the online chronometer: Online Stopwatch, to measure me. I ran 20 minutes today. It supposes that today was only for aerobics, but I want to disappear my flabby belly. Then I thought that maybe running 7 days a week for 20 minutes the first week and adhering the aerobics workouts, maybe it could be a possibility to win this race.

START	ACTIVITY	Time	******	END	DATE
10:48:27	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	00:20:26.460	******	11:08 am	Wednesday, March 31, 2010
			******

Link: http://online-stopwatch.chronme.com/

You Asked: How to Get Rid of My Ab Flab

Dear Fit,

I'm fairly thin, have muscular thighs from running 20 minutes a few times a week and toned arms from doing yoga, but my belly is pudgy. I heard crunches won't get rid of my gut, but what exercises will?
— Jiggly Middle

We all have areas of our body that hang on to fat, so to hear my suggestions about how to get rid of the extra around your midsection keep reading.

You're right about crunches not being very effective at stripping your body of ab flab. They will strengthen the muscles underneath the layer of fat, but until you eliminate that extra layer, your toned ab muscles will remain hidden.

Since we can't spot reduce fat from certain areas of our body, we have to reduce body fat as a whole. The best way to do that is with cardio. It's great that you're already running a few times a week for 20 minutes, so I suggest increasing your cardio workouts. Shoot for 30 minutes of intense cardio at least five times a week, and you should start to notice a difference. You don't have to stick to running — go hiking, biking, or swimming and burn calories while working other muscles. Continue doing yoga since it will maintain your strength and flexibility, and try to go at least twice a week. You won't have to stick with this rigorous routine forever, just until your middle starts to dwindle. I have also found that lifting free weights helps tone the area in a way that feels more effective than simply doing crunches. When lifting weights you will be burning calories and increasing your lean muscle, which can only help you achieve a toned midsection while making you stronger.

For more tips, advice, and support from fellow FitSugar readers who are also trying to lose weight, check out the Weight Loss Support group.

Source: http://www.fitsugar.com/How-Do-I-Decrease-Flab-My-Belly-5176425

{ I feel like a cheese }

Today I wake up at 6:45 am, and didn't feel like to eat something, maybe in case to avoid a roommate who is very annoying, boyfriend and parents had told me always to not do that because is bad for my well-being, but I can't control the fury that that persons create inside me.

So, today:

FOOD	AMOUNT	Time	******	Symptoms	Time
Cheddar cheese	50 gr	7.45 am	******	Feeling thirsty	8:00 am
Almonds	210 gr	8:22 am	******	thirsty	8:30 am
			******	Daxon	9:00 am
			******	Hungry, thirsty	9:25 am
Water	100 ml	9:26 am	******
			******	Bathroom (poop)	10:00 am
Water		12:28 pm	******
Almonds	2 pieces	12:28 pm	******
			******	Burning sensation in stomach	12:35 pm
Cottage cheese Lyncont		1:15 pm	******
Flax seeds	3 tablespoon	1:15 pm	******
			******	Hungry	3:25 pm
Cheddar cheese	20 gr	3:35 pm	******	Burning sensation	4:00 pm
Almonds	100 gr	4:00 pm	******	My teeth hurts	5:00 pm

{ Banish Belly Bloat }

We all know that the best way to a flat belly is by burning calories and fat through cardio. Bloating, on the other hand, is its own beast, and nothing kills a day at the beach than feeling super bloated.

Luckily there are easy ways to reduce bloating so that you can show off that tummy you've been working so hard to get. Check out these easy ways reduce bloating for bikini season:

• Stay away from salt. Too much sodium is not only bad for your heart but will cause you to retain water and feel bloated.
• Drink water. Being dehydrated is a sure way to cause you to retain water, so be sure you drink enough water to keep your body hydrated.
• Limit gassy foods. Some foods (such as lentils, artichokes, wheat bran, carbonated drinks, and more) create more gases in your body than others, so you may want to limit them if you're about to suit up.

• Eat fiber. Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fiber, then slowly add more and more fiber to your diet; go too fast, and you'll feel even more bloated than before. Also make sure to drink plenty of water with all the fiber.
• Eat more slowly. One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. So slow down when you eat and remember what mom said: close your mouth when you chew.

Do you have any sure ways to prevent bloating? I'd love to hear your tips so share them below.

Link: http://www.fitsugar.com/Tips-Prevent-Belly-Bloating-3237842

Gas-producing foods and drinks

The amount of gas that different foods cause varies from person to person. Examples of gas-producing foods are:

• Peas, lentils, and beans of all kinds.
• Vegetables, such as artichokes, asparagus, broccoli, brussels sprouts, cabbage, cauliflower, cucumbers, green peppers, onions, peas, radishes, and raw potatoes.
• Fruits, such as apricots, bananas, melons, peaches, pears, prunes, and raw apples.
• Wheat and wheat bran.
• Eggs.
• Carbonated drinks, fruit drinks, beer, and red wine.
• Fried and fatty foods.
• Sugar and sugar substitutes.
• Milk and other dairy products in people who have trouble digesting lactose, the main sugar found in milk.
• Packaged foods that contain lactose, such as breads, cereal, and salad dressing.

Source: http://www.webmd.com/hw-popup/gas-producing-foods-and-drinks

{ Good morning Sunshine }

Fiuuu, I woke up not so early today. I open my eyes at 5 am, then 6 am, and finally at 7:15 am. Well, who really wake me up was my boyfriend, who take care of me last night with my episode of symptoms and fall sleep next to me.

So..for now I will complete the table for what I had eat and I will written a long the day the others meals.

FOOD	AMOUNT	Time	******	Symptoms	Time
Almonds	2-4 pieces	8:15 am	******	Feeling thirsty	8:17 am
Salon in can	210 gr	8:22 am	******	thirsty	8:30 am
Almonds	10 pieces	9:03 am	******	Hungry, thirsty	9:25 am
Water	100 ml	9:26 am	******		10:00 am
Yam	500 gr	11:30 am	******	burning sensation in the stomach	12:11 pm
			******	drink water	12:12 pm
Cheddar cheese	20 gr	12:40 pm	******	hungry	1:45 pm
Yam bean	500 gr	1:47 pm	******	my shoulder is in pain
Cheddar cheese	20 gr	3:00 pm	******	hungry, bad mood	3:45 pm
Cottage cheese	125 gr	4:00 pm	******
Lettuge	330 gr	4:00 pm	******	headache, bad mood, discomfort in stomach	5:00 pm
Cheddar cheese	30 gr	8:30 pm	******
Almonds	125 gr	8:30 pm	******	crying, sad, in bad mood, depresion	9:00 pm
			******	depression	9:15 pm
			******	My upper lips get pump up	9:30 pm
Cheddar cheese	30 gr	11:00 pm	******	Sleepy	12:45 am

The Couch-to-5K Running Plan

I have been doing the same kind of exercise since the last January days...because I don't feel confident to do a more vigorate kind of activity. I feel weak and I have been sedentary since October 2008. So it's a long journey to be a more active girl.

Today I join the group "The Couch-to-5K Running Plan" in Facebook. And complete the Week 1, Day 1, that is W1D1.

I kind of feel tired, but in good terms.

The schedule
Bookmark this page so that you can easily return to check on your progress.

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

{ Not a good way to go to sleep }

Yesterday I was feeling very bad, I wanna to fight with Kostas for nothing specifically, I wanna get in a fight and hit with something to a neighbor who is very talkative and annoying.

I wanted to closed the door in her nose, my neighbor who name I will not give, just a nickname I have put her: "witch 2". And when Kostas arrived five minutes later, I feel relieved but not happy, I was feeling to getting really really mad every minute passing by.

At 8:00 pm I was ready to shout out someone who disturbed me for any reason.

Also my left shoulder is aching me, maybe because I had had sleeping on it the past nights, but I'm not sure.

And when I finally eat something at 8:30 pm I feel some of a good way, but at 9:00 pm I started to feel very bad. So here is the list of what I count last night:

Adrenergic manifestations

* anxiety
* Palpitations
* feeling of warmth
* Pallor
* Feeling of numbness

Glucagon manifestations

* abdominal discomfort
* Headache

Neuroglycopenic manifestations

* anxiety, moodiness, depression
* Negativism, irritability,
* Fatigue, weakness, apathy, lethargy, daydreaming, sleep
* dizziness
* "glassy" look, blurred vision
* Difficulty speaking, slurred speech
* general motor deficit

And a lot of thirsty.
My right eyelid was (what I feel) pump up.
Finally, around 10:15 pm I gave up and get sleep.

{ How important is exercise ? }

I have made dozen of list of things I wanted to accomplish. I don't mean just a to-do list for next Monday, but a laundry list of goals that I want to achieve in my lifetime. I've written the to- do lists and in some point help me to remember what I need to do. At one point, I was adding one lifetime goal every day. I soon felt overwhelmed and frustrated because I knew I could not complete them all. I had to stop because I felt oppressed just thinking about the the dozen things I HAD to achieve in my lifetime.

No matter how ambitious my list became, exercise was hardly ever on them, or if it was, it was near the bottom because the next I thought that something was more important that exercise and the next day some more important came out. But one thing I must say, I was never athletic -athletic, like to do exercise like an athletic person, I'm just participate in the sport classes in school and my parents invite me one of another day to take a walk in the neighborhood. In college I became more sedentary, but in my second year I participate in track and field with my younger sister almost three months before I had an accident in march 18, 2004, a sprained ankle.




So that injury took me out sports almost a year, but I never left to walk. I never have take the bus in short distances, just in case of emergency, but because I live very near of college.

I was born in a very large house and large backyard, so I was always running everyday, playing with my sister and brother and my pets. The parks were near and plenty of school yards.

I have sun allergy (extreme photosensitivity), so because the burning feeling and physical I only participate in sport in a shadow, like Gym.

I will continued...

{ Angry }

I'm really mad at Kostas, but that thing is another theme, what really need to talk here is about my life and no more sugar.

Today I woke up at 6:15 am, principally because I needed to do laundry. It took me almost 3 hours to get all my clothes and Kostas clothes ready to get dry at sun exposure.

FOOD	AMOUNT	Time	******	Symptoms	Time
Cottage Cheese	125 gr	7:30 am	******	Feeling good	8:30 am
Lettuge	200 gr	7:30 am	******	Feeling good	8:30 am
				Hungry	9:00 am
Apple red	1 - 200 gr	9:03 am	******	Hungry, like burning my stomach	10:0 am
boiled egg	2 eggs	11:03 am	******	Hungry; mad, really mad	12:15 pm
Almonds	300 gr	12:30 pm	******	Thirsty, feeling good, a little burning in the stomach	1:27 pm
Almonds	300 gr	4:00 pm	******	Thirsthy	5:00 pm
Cottage Cheese	125 gr	8:30 pm	******	Full	9:00 pm
Lettuge	200 gr	8:30 pm	******	Full	9:00 pm
			******	Warm, headache, stomachache, sleepy	9:30 pm

{ Nightmares, not a good sign }

Today I went to bed at almost 2:00 pm, but I couldn't sleep immediately, so Kostas help me imagining counting with me start in the sky (but in bed, not outside), poor him, he was so tired and I was annoying him with "Poor me, I can't sleep" for almost an hour. Until I was able to sleep, but I was waking up every moment because I was having nightmares with people who bullying me in college school, like they were vampires who wanna drink my blood to convert me like them.

And the sun goes up, the birds started to sing and I wake up. Was 11:25 am, I woke up to go to the bathroom to pee, I was feeling a little dizzy, and thirsty.

Today I not going to take a shower because I not feeling like it. Yeah, sound like a dirty girl, but I don't care, I am not feeling well.

So for now, I only have a little food in my stomach.

FOOD	AMOUNT	Time	******	Symptoms	Time
Almonds	10 units	12:39 pm	******	Thirsty, hungry, feeling my skin dry.	01:09 pm
Cottage Cheese	125 gr	2:40 pm	******	Feeling good	2:40 pm
Lettuge	300 gr	2:40 pm	******	Feeling good	2:40 pm
Apple red	200 gr	3:40 pm	******	Hungry, like burning my stomach	4:19 pm
Almonds	250 gr.	4:21 pm	******

{ Costco was the choice }

Today I wait for my boyfriend Kostas, and when he arrived I told him about my new goal "return to the Lena that I was five years ago", and he was glad to see me happy about to star sharing my life living with hypoglycemia, and maybe help somebody over there outside who maybe some doctor tell her/him to go home because there is nothing wrong...yeah "because the doctor say that".

We went to Costco to buy almonds, cheddar cheese and cottage cheese. The total cost was a little low, well I said that because the crisis, and expected to be almost $ 500 MX.

ARTICLE	AMOUNT	PRICE
Cheddar Cheese Kirkland	907 gr	$68.44 MX
Cottage Cheese Lyncont	1.6 kg	$97.08 MX
Almonds Kirkland	1.36 kg	$158.57 MX
Total cost		$ 316.80 MX

We went walking to Costco who is at 2.3 km (1.4 mi) aprox 7 min (in car) and again to home for the same streets. So we walk about 4.6 km. Yeah!

At home before eat something, I took the garbage out. Then I wash my hands and sit to eat.

FOOD	AMOUNT	Time	******	Symptoms	Time
Cheddar Cheese Kirkland	3 slices	9:10 pm	******	Thirst	9:13 pm
Apple red	1	9:15 pm	******	Feeling good, but like burning in the mouth of my stomach.	9:22 pm
Almonds	63 units	9:40 pm	******	Thirsty, but not hungry, feeling good.	11:00 pm

I have been drinking water since 9:00 pm and I'm going for the second at 11:31 pm, I feel happy to be drinking because almost everyday I forgot to drink a glass of water. It's a good sign. :)

{ Searching about proteins }

Sources:

1- http://en.wikipedia.org/wiki/List_of_foods_by_protein_content
____

Why do high-protein, low-carb diets seem to work more quickly than low-fat, high-carbohydrate diets? First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein's gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate. (10)

No one knows the long-term effects of eating high-protein diets with little or no carbohydrates. Equally worrisome is the inclusion of unhealthy fats in some of these diets. There's no need to go overboard on protein and eat it to the exclusion of everything else. Avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients. It's also important to pay attention to what accompanies protein. Choosing plant-based high-protein foods that are low in saturated fat will help the heart even as it helps the waistline.
___
So this foods I'll eat in the morning after wake up, before to moving in a sport or cleaning, because I feel very angry and hungry in the morning.

DAIRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Cheddar cheese	1 ounce	114	7.1	.4	9.4
Cottage cheese	1/2 cup	110	14.0	3.1	5.0
Cottage cheese, lowfat	1/2 cup	90	16.0	3.0	1.0
Egg	1 large	75	6.3	0	5.0
Milk, lowfat	1 cup	121	8.1	11.7	4.7
Milk, skim	1 cup	86	8.4	11.8	.4
Muenster cheese	1 ounce	104	6.7	.3	8.5
Swiss cheese	1 ounce	107	8.1	1.0	7.8
Yogurt, lowfat	1 cup	144	11.9	16	3.5
Yogurt, nonfat	1 cup	127	13.0	17.4	.4

FISH

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Anchovies, in water	1 ounce	37	5.8	0	1.4
Halibut	3 ounces	93	17.7	0	2.0
Mackerel	3 ounces	180	15.8	0	11.8
Salmon	3 ounces	121	16.9	0	5.4
Sardines, in water	1 can	130	22.0	0	5.0
Tuna, tongol	1/4 cup	70	16.0	0	0

GRAINS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Oatmeal, rough cut	1 cup	145	6.0	25.2	2.4

Source: http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Protein_Foods.shtml

____

2- http://www.indoorclimbing.com/Protein_Foods.html
___

{ Lab food }

So, this blog is going to be my diary of foods. I'm going to keep a daily account of everything I eat for one week to ten days.

In one column, I will list every bit of food, drink and medication that I take and the time. In the second column, the symptoms and the time at which I experience them.

And when I see a correlation of consumed foods and bad symptoms, then I will eliminate those foods and drinks that I notice are contributing to my behavior and note the difference.

For now I need to eat protein in the morning for breakfast, is a test, to see if helps me to lose weight, because I have bloating stomach and I feel full, plump and I have spot a glance of depression.

{ Choosing a new physician - part 1 }

I have to search for a doctor in my city, well I already know one, but I need money, a lot, to be able to have access for a visit and check up.

I'm going to study in Europe next October, so I need to know where the hospitals are, who doctors are well know about my illness, well, I need information before an emergency show up.

OK!


So, I think I'm going to search for internal medicine doctors, why?, because here in CIMA hospital, the doctor Dr. Ángel Sanchez Hudson was my angel, the first doctor who give me a chance to say "I'm not crazy, I'm a good person with a bad illness and I need help!".


Here is one doctor, in Innere Medizin 1:

1- Dr. Gerhard H. Scholz

and in Innere Medizin 2 there are more.

The good thing about this hospital is that is own by the Leipzig University, so maybe will be a chance to go without problem, but I need to ask a friend first.

http://www.ek-leipzig.de/medeinr/innere-medizin-leipzig-1.html

I think I made a mistake, the above hospital is not of Leipzig, well I do not know exactly, but this is the Universität Leipzig's hospital...so I now wondering how much I need to pay for a first visit.

http://www.rhoen-klinikum-ag.com/rka/cms/hzl_2/deu/index.html

I am tired, sleepy, hungry right now...and a pain in the left lower gingiva, maybe because the stress I feel with a lot of work I need to do.