Practice what ya preach, sista!!!!

I was recently asked to write an article for My Scoop. My Scoop is the Southern fashionista's source for style. This online style magazine will keep you updated on the latest fashion, best dressed events, haute travel, posh pads, and everything the Southern Belle needs to know to live a chic life.

With daily articles, bimonthly email newsletters and fabulous events, My Scoop, keeps its readers in style with the latest scoop. It is a very cool website!!http://www.myscoop.us/


I will post the article below that I wrote------I haven't edited or sent it in yet, but decided to go ahead and post what I have written so far.

Here goes:

A HEALTHY, IMPROVED VERSION OF YOURSELF!!!

Because I am a dietitian, I have seen numerous diets cross my path over the last several years. Overweight men and women come in, hopefully, clutching a copy of the newest diet craze. My usual reaction? I tell them to see if the bookstore takes returns. You wouldn’t believe the millions of diet books resting on the shelves at these stores, from the ridiculous cabbage soup diet, to the dangerous, high-fat Atkins diet, which can put your body into a precarious state called ketosis and severely limit fiber and vitamins.

Yes, there are numerous ways to lose weight. If all you want it to watch the scale numbers budge, you can go on a starvation diet, limit certain food groups, and be happy. Well, at least you’ll be happy for the few days you manage to keep the weight off. Once you return to normal eating, you’ll be adding the pounds you lost and possibly even more.

On the other hand, if you want to lose weight easily, never go hungry, have boundless energy and keep the fat off forever, there is only one sure plan. It is not a “diet’ at all. It is a way of living. It is a lifestyle change.

I know, I know. We all want the quick-fix, the “I’ve got 3 weeks to fit into this dress” fix. I wish it were that simple. Unfortunately, there IS no magic pill. Research has shown that a habit takes around a month to form. Therefore, give the lifestyle change I am going to talk about below a try for one month. I guarantee if you can stick to it, you will feel much better and, even more rewarding, see your body change for the better!

A great body is 80 percent nutrition. You can burn calories all day and it still comes down to what you put in your body. ( I speak from experience---I am an Ironman and avid marathoner ;)

The most simple way to be healthy and lose weight is to eat clean. It’s not about denying yourself or going hungry. It’s about eating with thought and planning. The backbone of healthy, clean eating depends heavily on fresh fruits and vegetables, whole grains, and lean protein. These foods are eaten at regular intervals over the course of a day.

Let’s start at the grocery store. A great tip I always tell clients is to walk in the store, walk around the perimeter of the grocery store. That is where you will find most of the clean items. Fresh fruits, veggies, fresh meats, dairy, etc. can all be found around the perimeter. Only make a trip down the middle aisles for a few things, such as oatmeal and whole grains, or frozen produce, etc. When you start shopping down the center aisles, you begin to get into the processed foods. These are the foods with hidden sugars, saturated fats, sodium, etc. that our body doesn’t need in excess.

Some clean-eating tips:

• Eat 5 or 6 small meals per day, spread out around every three or four hours.(around 300-400 calories per meal, depending on your height/weight)
• Combine a source of lean protein and complex carbohydrate to every meal(protein makes you feel more full)
• Make sure you stay well-hydrated throughout the day
• Carry a cooler, loaded with healthy foods to get through the day
• Depend on fresh fruits and vegetables for fiber, vitamins, and enzymes
• Watch the alcohol intake
• Avoid saturated and trans fats
• Stick to proper portion sizes ( a VERY important tip!!)
• Allow yourself a cheat meal once or twice on the weekends

As far as dining, always remember that it takes your body twenty minutes to register to your brain that it is full----twenty minutes!!!! That’s quite a long time if you think about it. I can chow down on a meal in 5 minutes if I am in a hurry! Concentrate on what you are eating; ENJOY it. Savor it. Put your fork down between bites.Your stomach is the sizeof your fist. Think about this. Have a bottle of water before your meal. Sometimes, thirst registers as hunger. Make sure you are well hydrated throughout the day.

I mentioned a cheat meal above on the list of tips. I advise never going “cold-turkey” on anything. From experience, if you make certain foods off-limits, such as your favorite cookies, candy, chips, etc, you will crave them even more and possibly binge on these, which would later lead to guilty feelings. This might make you give up all together with your new way of healthy eating. Allow yourself one or two meals on the weekend in which you choose which favorite food you will eat. This will make it easier to eat clean most of the time, knowing that you are not completely depriving your body of anything.

These are just a few basic tips I have learned over the years through my experience. Healthy eating is a way of life. If you fall of the wagon, don’t beat yourself up. Just jump back on. No one is perfect, and you can’t hold expectations of healthy eating all of the time. Just make the effort and with time, it will get easier and become a way of life---a true lifestyle. That IS the bottom line, after all!!!!

Amanda Cassell, RD, LD

Now, if I could just learn to practice what I preach ;) Dang you, sweets and candy!!!!!

Whose legs are these and what have they done to my appetite??!!!!

Missing:
One good,strong pair of marathon legs; legs that carried me through fast speeds, regardless of the day of the week or how many miles I put on them----through tempo runs, intervals, and slow recovery runs, you were always there, ready to perform.


I have been in mourning the last couple of weeks--------See, I have an addiction to running; not just running---marathon running. I get all sweaty and break out in hives when I realize I have to cut back on my weekly mileage.............for an entire 8 months!!!!!!!!! No, seriously, I would be completely content just running, as I have mentioned before in posts. This week, on my morning run, I came to the conclusion (with a little persuasion from the hubby (who by the way, hates running) that I must get the "marathon training" thoughts out of my head.

It's amazing what high volume running can do to your mind---it's called brainwashing in my opinion. What used to seem like an "easy 5" is now considered an "easy 10". When you do less than 10, and convert back to an "easy 5", it seems like nothing. Not to knock the miles to anyone, but if you have ever trained to this intensity, you feel my pain.

I have, nonetheless come to these conclusions, as I tried to state earlier, but my whining got in the way:)

1) I cannot expect to begin lifting leg weights (as prescribed by coach) and still
experience "fresh legs" when I run. (Did I mention I haven't lifted leg weights
in over 3 years?!!!! Yes, you read that correctly)

2) I cannot expect to bike 4-5 times per week, on top of swimming + leg weights and
still experience "fresh legs" when I run.

3) I cannot expect to have fresh legs for the next 8 months of Ironman training.
Period. Hisssssssssss.

4) I cannot expect to bike,run,swim,lift,work,and repeat without having a CRAZY
appetite which seems uncontrollable in the afternoons. (this really has nothing
to do with "fresh legs". Unless, of course, I gain 100 pounds from letting my
CRAZY appetite take control. Then, I can see where I would NEVER have "fresh
legs ;)


Sigh. Frown. Whine. I miss you already fresh legs :(

BFF's...................

It's official----Ollie dog has a new BFF. Although Matt and my feelings have been hurt, Ollie doesn't focus all eyes on us any longer. It's all about Sadie.........and that's just what I was hoping for when we got her ;)
Let's not talk about the backyard, shall we? These two know how to destroy a backyard. Good thing we decided not to completely re-landscape this past summer!!!
We have a mixture of toy animal stuffing, tree limbs, more toy animal stuffing, and who knows what else in the back yard. These two are havin' a blast!!! Let's not mention house-training either..................still not accomplished; BUT, getting better.

Ironman training is coming along nicely. We are officially swimmers again on M,W,F mornings at 5:45 am. Right now, we are swimming anywhere from 2,000 to 3100 yards in the mornings. We now have an official "training room". We converted our office into a room with a flat-screen TV, our 2 bikes and trainers, and I finally finished all of the plaques from our major races and they are hung on the wall. It's amazing the money you can save when you don't order those plaques from the official photographer site. I got about 10 plaques for the price of maybe 3 plaques if I had purchased them from the race photographers. Amazing!!!

Biking is coming along, although areas of my body would disagree ;) A somewhat healthier diet is progressing this week..........Breakfast and lunch are very good and healthy right now; It's that mid-afternoon into evening stretch that is hurtin' me!

We began painting the living room last night. Got one big wall primed and ready to go. Tonight, we have a date to get another wall accomplished!!!!

Happy Wednesday!! I'll leave you with a few snapshots of the two "besties" at their finest!!! Sadie is growing like a WEED!!!!!!

Contemplating how to tear down the next shrub........


Playin' chase............hilarious:)

Takin' a breather

Look at that face!!!!

Excuse me-Excuse me!!! What's my motivation?

I’m sure you remember the Sprite commercial which carried this slogan. It showed three basketball players in a street ball scene. At the end of the scene they are frustrated and begin to assess their worth. One actor recounts that he played Hamlet at Cambridge and the final actor approaches the director and says, “Excuse me, what’s my motivation?”

I think the Cassell's are feeling a little like the ball players lately. I just can't seem to get in the groove of training. Could the extremely cold weather for the South be the culprit? Let's go with that one. Seriously, I just want to hibernate (well, after I stuff my face with lots of food ;)
Here's an example of the life of the Cassell's through text message this week:

From Amanda (sent to Matt-Wedn @ 3:15pm) --- Me and u got a date tonite
w/ ab ripper and weights

From Matt (replying to Amanda)---- Nope. I've got my mind on cupcakes and a movie
(I made strawberry cupcakes the night before ;)

From Amanda------ Well, I've got my mind on house re-modeling &
babies, but that won't get us any faster at
Ironman Canada, now will it? ;)

From Matt-------- It would make me faster cause I wouldn't have
to drag your butt along the bike!!!

From Amanda---- Yeah, but u also wouldn't run a fast marathon,
b/c u wouldn't have me behind gettin' ready to
chick u!! Boooo-----yahhhh!!!

Can you feel the motivation?? Can you feel it?? Ha!!! What is gonna take to get a spark under us? Hmmmm..........good question. In the meantime, I'll continue to bake cupcakes and choose paint swatch colors ;)

In other news, Sadie is behind on her house training progress. I blame it on Ollie. Ollie was COMPLETELY house trained in 2 weeks. Sadie sure has some high standards to live up to. She is a butterball----so cute!!!! I open the door to yell for them to come in----a few seconds later, you see Ollie running as fast as he can towards the door---Sadie is directly following his every move!

Matt says he is going to take HG TV away from me..............you see, I am getting LOTS of house planning tips; the problem arises in the fact that we don't yet have a house nearly big enough to design all these things I want to design. Boo!!!!!
In the meantime, I will keep taking mental notes of all the things I want to design once we get our dream home. Watch out dear!!!!!!!!!! It's gonna be dangerous ;)

Ideas for this home include:

1) Re-model front of home------paint siding- install new wood door--buy wood shutters and paint a pretty shade of light green

2) Re-model fireplace---take out tile around chimney--install slate.

3) Paint living room----light green vs. light blue vs. tan.

4) Install crown molding at top of living room.

5) Re-paint guest bathroom (Dear, you agree on this one ;) It's a LITTLE brighter
blue than I was going for a few months ago ;)

I think that's all my ideas for now ;)

See..................I told you my mind was on other things besides Ironman training!!!!! Gotta get my bootie in gear ;)

As for the weekend, I will participating in the Blues Marathon, but just doing the relay team this year for Fleet Feet!! 15 degrees ladies and gentleman!!! I hope I can feel any parts of my body when I am done!!

Here's hoping that next time I write, we have found our mojo!!!!!

........................and Ironman Canada training begins!!!!!

Farewell Little Debbie Christmas Tree Cakes. So long Oreo truffles. Nice knowin' ya Rotel and every other cream-cheese type dip I could get my hands on during Christmas.............it's been a fun ride. Although you will be missed tremendously, I must refrain from you (at least on weekdays)for the next several months.





It's you or the MS Heat tri suit.........and although, I'll admit, you're much tastier, I need to still be able to fit my bootie on the saddle when Ironman Canada rolls around. I hope you do understand. You see, it's not you, it's me. I don't know too many registered dietitians who compete in Ironmans weighing in at 500 pounds. I'm not saying it would ever come to this, but you aren't doing me any favors.

Our relationship would never work out. A dietitian who lives on junk food? Let's be realistic here. What kind of role model would I be? Love stinks. BUT, it will all be ok in the end. Because, we can meet up on weekends and chat...........and buddy, when Ironman Canada post-race rolls around, give me a call. I will be waiting..............you can count on it :)

Until then, bring on the oatmeal, greek yogurt,and fresh fruit; tuna and baked chips; grilled fish, veggies, and brown rice. Ok, chocolate milk, you make the cut.........only Low-fat though ;)

Let the training begin................................

Are we considered elderly if this is the first of 3 years we made it till midnight ?? ;)

Good times and bad...............

I have a painting my mother made me the 1st year Matt and I got married. In our family, we have held a tradition over the last 30 or more years with a painting just like the one she gave me. Every year, my mother hangs the painting over the fireplace mantle---at the end of the Christmas season, she takes it down, and writes on a small square on the back labeled for that particular year. Good times and bad times can be seen on her squares throughout those 30 years.

Well, ever since she gave it to us, we have carried the tradition in our household. I took my painting down on New Year's Eve and wrote up my little summary of the year. Here's what I came up with:

1)We continue to love our church home, Pinelake. I am lifted up every Sunday from the message. I want to grow closer to God every year that goes by, not just go through the motions. (like the popular Christian song.) I want to grow stronger to walk with Him and have Him lead me where I need to be led. I continue to be overwhelmed on the blessings in my life that He has given me.........good times and bad times.........He has gotten me through.

2)We are thankful to have all of our parent's cancer-free and healthy. This past year, however, has been very hard on my father. He is now officially retired. They are still living in Houston, TX, but looking for homes in Meridian now. Barbara (my stepmother) was diagnosed with Alzheimer's and does not seem to be improving. My dad needed to retire to stay by her side full-time. I worry that he is not taking care of himself, but I trust that God will take care of the whole situation in 2010 and things will be ok........through good times and bad.

I am blessed that my grandmother is still with us.She is 98 years old and although every year I write that she is getting weaker, somehow she manages to hold on for another year. For that, we are truly blessed. It is very hard for my mother, who takes care of her all day,(she still lives in her own home, right next to my mom), but I don't think my mother would have it any other way..........she has and will continue to be there for Gram..........good times and bad.

My other grandmother, Edie, sadly passed away this year. We are saddened by this, but know she is in God's hands and much better off now than in the nursing home.

My nieces are all 3 growing like weeds and maturing more every time I see them!! It's crazy to think that Brittany is now 13 and taller than me (and I'm not a short gal ;) She is going to be AWESOME in sports as she gets older (she already is awesome in sports...but I see it really taking her far in life.) Carrie-Grace is a very sweet, truly sincere and very smart girl. Ann-Elise is one-of-a-kind........nothing like her!! BIG personality for sure~~ Love her :) She will start school next year........what will my mother do to occupy her time now?!!!

3) My job at Lincare is still going great.....I am thankful to have a job with all of the jobless people in our society. I am even more thankful to have a job where I can really make a difference as a hands-on dietitian. I think it helps in a way like no other to let my cancer patients know that my own mother went through something similar. They seem to open up with me more because I can empathize with them............through good times and bad.

4)Matt passed his Internal Medicine boards and started his Hematology/Oncology fellowship. He seems to be enjoying the field he chose.......I know he will be a WONDERFUL oncologist!! He will help his patients get through.........good times and bad.

5) We met lots of goals this year with our biggest hobby--triathlon and running. We are continuing to see our times improve, and this is very rewarding! I qualified for NY marathon-----We both ran Memphis marathon together.......I reached a big goal for me with marathon #10 this year :) We signed up for Ironman Canada next year. The commitment of all these months of long, training hours and exhaustion for another full Ironman bring on feelings of excitement and fear! We will get through........or maybe not.......but it will be good times and bad times for sure!

As I wrote on the back of my Christmas painting, I told Matt that the 2010 square that we pencil in next year should be a very eventful year. We should have a pretty firm decision on where we will continue our future together as far as his Hematology/Oncology career is concerned. We will be very close (if not at the time) to begining the phase of a larger family ;) We will have completed Ironman Canada, Matt will be another year closer to finishing and we will have accomplished who know's what by this time next year. Good times and bad, I'm sure...........but that's life.

I am thankful that I learn more about myself every year that goes by. I smile at the thought of filling up a little square of that painting every year. Although we only have 3 squares filled up on our painting, I want to look back on decades and decades of these squares and be content that I have used up that square each year to the best of my ability..................good times and bad times..........because only then can we truly grow. With God's eye on us, I wouldn't have it any other way ;)