Thursday, January 22, 2009

David, Shawn, Robbie, Nate, Chance and Kacey

Here is an unnecessary close up of us at the David Crowder, Shawn McDonald, Robbie Seay and Nate Huss concert in Phoenix!

Wednesday, January 14, 2009

Chance and Kacey's first attempt at friendship...

I feel honored to share these emails from the very first contact Chance and I had after we met. With that, comes an obligation to give you a little background story:) At our first meeting, as you may have read in the right hand margin of this page, Chance and I met at a wedding, over a 4-course meal ending with heavenly Tammie Coe Ooey Gooey Cupcakes.  Naturally, we discussed nutrition and that very topic became my foot in the door to his heart :) At some point of our first rendezvous, I threw out a joke about people calling me Stacey, Tracey.... anything else, but Kacey, as if it's a hard name to remember. He then says, "yeah, like Chance" ... I said "what about it??" He said, "You called me Chase. ---Twice." I let out a loud, hard laugh to cover my face turning so red and moved on. He kindly offered to email me some general information about nutrition and, along with the rest of the table, got a business card of mine. He lost it later than night and finally retrieved my website via Google after multiple name-spelling-combination tries. Here is his first email:

Dear Stacey,'s your new buddy, Chase! Great meeting you the other day. My brother and I really enjoyed talking to you. At first we were bummed out cause our entire table abandoned us, but then we got you instead and I think it was an upgrade. Alright alright, so you're interested in diet. first things first, that ooey gooey goodness of the cupcakes should be eaten with every meal. Seriously though, this whole getting in shape thing consists of 3 things. 1. Diet 2. resistance training 3. Cardio and really that's in order of effectiveness. I know, in your head you're probably already arguing with me, but you just have to trust me. I'm going to attach a handout I give out here at the gym regarding nutrition. It's just basic and broad. Maybe stuff you know, maybe not. I hope you have questions. Now you may be the exception to that rule, you look great, but once we get this nutrition thing understood, the next thing we'll discuss will be resistance training. If anything, I could come down to Ocotillo and show you some things. I think I have to step my good deed game up a few notches to catch up with you. I don't like losing. Off to Church....yeah that's right!!! Your boy goes to Church!! Have a good day. Look forward to hearing from you.

Chance Pearson
District Manager for Core Concepts Personal Training


Chase. Love it. Why correct me now?

An unexpected surprise for me as well--sitting down at a table with a few Iowa cats in Chandler is never a bad idea--but not always a good one either :)

Yes, first things first. I enjoyed your Food Pyramid breakdown and regretfully agreed--mainly because I couldn't locate donut holes anywhere on the list. I've studied nutrition on my own for the past couple years, so I know the main do's and don'ts, the myths and the facts--an education I've developed through working in Eating Disorder Treatment. So, needless to say, I could always use more knowledge on the subject--probably more discipline than knowledge, but whatev, right?

I will print this list and use it as a source for my grocery shopping, but I have my vices, of course. You'll hate me for this, but I love candy. eeeeeeek. I KNOW! Empty calories and sugar as the worst enemy!!

I normally choose fruits that are low in glycemic value: apples, grapes, kiwi, peaches and grill a lot of lean meat. Cottage cheese, eggs, yogurt, turkey, tomatoes, whole wheat english muffins, peanut butter, green tea, nuts and Golden Spoon are among my most frequented foods. How about that for MY breakdown, huh? I'm an artist--you can't expect A-Type Personality eating. Well, you can.. we just may not be friends.

I DO have a question regarding my diet and workout. Have you heard of P90x? I am going through that right now with some friends.. an abridged version, but still. Basically, 6 days a week is a crazy, gnarly different workout to trick your muscles, thus increasing the resting metabolic rate.. Did I say that right? Anyway-- Plyos, abs, back, karate, yoga.. it's everything. We start at 5:30am and it takes me about 12 minutes to get there in the morning. I have heard a million things, so I ask an expert--again. I usually eat half of a power bar or 4 oz. of yogurt and drink some water on my way. Then, within an hour of completing the workout, I finish what I started and add something else to make a complete breakfast. What do you suggest?

Thanks again for your info--

If you have any questions about makeup, photography, graphic design, Social Work, Eating Disorders, Drug Addiction or what it's like to have a "To Do" list that's longer than the Nile, please let me know.


KaceyLuvi Makeup and Photography

And for those of you dying to know the information on the email attachment he sent... HERE IT IS! Enjoy!


General Guidelines

Remember that food is fuel and your body needs to be refueled every 3 hours to keep your resting metabolic rate elevated. If you go too long without eating, your body thinks it is fasting and it essentially goes into “starvation mode.” This will cause your metabolism to drop and store fat more readily. The most important meal of the day is breakfast in that it will kick start your metabolism for the day.
Although you need to eat between 4-6 times a day, be mindful that you need to eat smaller portioned meals, as well as nutritious snacks in between. Since you are eating more often now, you need to keep your caloric intake under control by carefully monitoring the size of each meal and snack.
An ideal snack or meal contains both a carbohydrate and a protein.
Don’t forget that the more lean muscle you have, the higher your metabolic rate will be. Muscles require calories for maintenance and reparation. By replacing fat with muscle, your body will now require more calories per day. Of these calories, you must remember to consume enough protein, the most important factor in obtaining lean muscle, to make all of your hard-work worthwhile!
Consider one serving of meat to be the size of your fist.
Remember, the closer you eat to bedtime, the less chance you give your body to burn off the fat and calories you just consumed.
Carbs are NOT the enemy! However, you need to reduce, if not eliminate, the white and high-glycemic index carbs that you consume (think white bread, white rice, sugar). Eat plenty of veggies, legumes and whole grains.
If you occasionally supplement meals with a bar or shake, make sure you watch the sugar content carefully. Many supplements cut fat but add sugar (your greatest enemy), which adds tons of empty calories. Also keep in mind that it is much harder for your body to derive nutrients from processed foods such as supplements. The best way to go is always with organic or unprocessed foods.
Fruits can work both for and against you, depending on when you consume them. They do contain a lot of sugar, which may cause insulin spikes that result in the storage of excess energy as fat. The best time to eat fruit is immediately following a workout. After a workout, your body is starving for simple sugars to replenish the stored energy in the muscles called glycogen. Fructose, or the sugar found in fruit, is best for replenishing this stored energy.
The rules of nutrition will be broken at times. Sometimes we splurge and eat things we normally wouldn’t or shouldn’t. It’s okay for the occasional cheat, if we allow ourselves no freedom, we set ourselves up for a downfall. It is a good idea to set a day (Sundays) or time (Friday night dinner out) to allow yourself to eat whatever you want. This will give you something to look forward to and allow you to stick to an otherwise healthy regimen.
Diets that are extreme in nature or that concentrate primarily on one component (i.e. Atkins diet) will eventually result in failure due to their unbalanced nature.

Good Sources of Carbohydrates
Whole grains! This includes Ezekiel bread (found in frozen health food section) whole wheat bread, whole wheat tortillas, whole wheat pastas, brown rice and oatmeal (preferably steel cut)
Veggies (preferably raw, the more you process vegetables, the more nutrients you sacrifice). Get colorful. The green leafy variety are packed with nutrients.
Legumes (soy beans, lentils, kidney beans, black beans, butter beans, basically any kind of beans).
Fruits (great after a workout). Whole fruits are always best. Stay away from the juice forms if possible, as they are often too simple in nature.

Good Sources of Protein
Chicken (white meat). Not fried! Baked, broiled, steamed, or grilled boneless/skinless breasts.
Turkey (again, preferably white breast-meat).
Lean cuts of beef such as Top Sirloin or Filet Mignon, or Flank Steak.
Fish, grilled, steamed, broiled, or baked.
Soy Products/ Tofu
Eggs, preferably egg whites.
Low-fat dairy products such as skim milk, string cheese, swiss cheese (white cheeses are better picks than yellow cheeses, they are less processed) and low-fat cottage cheese

Good Sources of Fat
Nuts (preferably unsalted).
Olive oil.
Flaxseed oil.
Fish (high in omega 3 fatty acids) such as salmon
Don’t go overboard with healthy fats. Even though they are good for you and will actually aid in your fat loss, be aware that they are still high in calories.

High Glycemic Foods to Avoid
White rice
White bread
White pasta
Sugary cereals
Saltines and other non-whole-grain crackers
Fruit juices
Baked potatoes (sweet potatoes and yams are a much better option that white potatoes)

Good Snacks: 1 Handful of nuts (preferably unsalted), Apple or fruit of your choice, 7 Triscuits, ½ cup of cottage cheese, Raw veggies, hard boiled egg, Celery and peanut butter, Sugar free yogurt (sweetened with splenda).

Nutritional Fast Food

 Sounds like an oxy-moron to me. Although my first choice would never be fast food sometimes we are forced to grab a quick bite. Here are some recommendations.

Chick-Fil-A : I like this choice because of the option on buns. I love the more complex-carbohydrate option of the wheat bun. Grilled chicken sandwich is my pick. Try to avoid the fries if possible. Get the mixed fruit! You’ll notice I’m not going to include anything fried in this segment.
Wendy’s: Here I recommend the grilled chicken sandwich. It’s the leanest option of sandwiches. For side item’s I recommend the Chili which is high in protein and fiber. I also wouldn’t mind the baked potato. Try to keep it as plain as possible. Maybe a little butter but don’t go overboard.
Chipotle: The calories can get a little out of control here but that’s not always a bad thing with active growing boys. Nothing is fried and everything is fresh. If we are trying to go lo-cal, try a bowl instead of a burrito. It will save you around 250 calories.
Rubio’s: Here I recommend the Health-Mex burrito. It’s prepared with a with a whole wheat burrito and grilled chicken. The sides are beans and rice which are low in fat and high in fiber.
Subway: Nothing fried here, which attracts me. Try to stick with the wheat bread if possible. Stick with the 6 inch subs if your goal is weight loss. If you’re super hungry double the meat for extra protein. Swiss is your healthiest option as far as cheeses go. Stick with the cold cuts if possible. Simplicity is golden.
Arby’s: The market fresh sandwiches are awesome here. Piled high with your favorite deli meat and on a healthy wheat bread. I prefer the turkey and Swiss option. No mayo if you are being calorie conscious.

Friday, January 2, 2009

All of a sudden, I love reading.

On a lighter note, I am working on a non-exhaustive book review from my non-impressive library. At a quick glance, here are 2 books I have read recently and strongly recommend.

Feminine Appeal by Carolyn Mahaney (wife of the amazing author/speaker/pastor CJ Mahaney) is an incredible guide to building virtuous character as a wife and mother. About a year and a half ago, a friend recommended it to me and I shot it down thinking, Eghh... no thanks. Loving my singleness and worshipping my independence, I was not interested in wife-training. About a month after meeting Chance, I wanted to learn. I wanted God's perspective on marriage, service, and genuine lay-down-your-life-kinda-love. It is a phenomenal book if you are planning on marriage or already married--newlyweds or celebrating the golden annivesary. 

Crazy Love by Francis Chan. Chance and I cannot say enough about this book. Our friends and family are SO sick of us raving about it. We were changed and radically moved by this book--a very refreshing vantage of the way God sees us and the way we should see Him. Everything from lukewarm living to making yourself a bigger deal than necessary--it's a MUST READ. I'm going through it for the second time. 
This is the ultimate bathroom reader. It's small and fit perfectly on top of the toilet for a quick grab:) Based on John 15, Bruce Wilkinson highlights the imperativeness of unity with God--a oneness that is often desired, but not always sought after as hard as it should be. It will inspire you--quickly--as it is under 100 pages of goodness :)

Fun Facts.

In my attempt to procrastinate doing what needs to be done, I have compiled a list of interesting facts regarding nutritional choices... This? or That? So, I've narrowed down a rather lengthy article on best and worst decisions, which you can find in full on Men's Health Online.

Worst "Healthy" Drink
Glaceau VitaminWater (20 oz bottle)
130 calories
33 g sugar 

Vitamins and water might sound like the ultimate nutritional tag team, but what the label doesn't say is that a bottle of this stuff carries nearly as much sugar and calories as a can of Coke. Makes sense, though, since this so-called functional beverage is produced by our often-sugar-crazy friends at The Coca-Cola Company.

I frown as my refrigerator resembles this image. One of every color... with the exception of Orange, my favorite. I have 2. I justified to stock up due to the grueling cold I have been battling. Good thing Chance is waiting to kiss me on our wedding day or else he'd be laid up with this same congested-ear-plugged-pressure-head-hacky-cough-stuffiness I'm cuddling up with everyday. Hopefully I'm nearing the end.

Worst Coffee Alternative
Starbucks Venti White Hot Chocolate
640 calories
23 g fat (15 g saturated)
76 g sugar

Caffeine abstainers will find little nutritional refuge in Starbucks' hot chocolate concoctions. This one packs an entire day's worth of saturated fat, with more than enough sugar to set you up for a dramatic mid-afternoon energy crash. Stick with the Steamed Apple Juice instead. 

Worst Energy Drink
Rockstar Original (16 oz can)
280 calories
62 g sugar

Energy drink makers might feign a level of health by fortifying their products with a cocktail of vitamins and minerals, but don't be fooled: Any minimal benefit they might provide is snuffed out by the blanket of sugar and calories each can contains. Want energy? Try a cup of homebrewed black tea. It nearly zero calories and contains a deluge of disease-fighting antioxidants.

The Worst Drink in America
Baskin-Robbins Large Heath Bar Shake
2,310 calories 
108 g fat (64 g saturated)
266 g 

Let's look at America's Worst Drink in numbers:

73: The number of ingredients that go into this milkshake.
66: The number of teaspoons of sugar this drink contains.
11: The number of Heath Bars you would have to eat to equal the number of calories found in one Baskin Robbins Large Heath Bar Shake.
12: The average number of minutes it takes to consume this drink.
240: The number of minutes you'd need to spend on a treadmill, running at a moderate pace, to burn it off. 

Worst Iced Tea
Lipton Iced Brisk Lemon Iced Tea (20 oz bottle)
325 calories 
81 g sugar 

Iced tea is loaded with metabolism-boosting, cancer-fighting compounds called polyphenols, but Lipton does its best to undo any potential healthy benefit you might derive from the tea's antioxidants by drowning them in 20 teaspoons of sugar. Your tea of choice should carry no more than 15 grams of sugar per 20-ounce serving. 

Worst Smoothie
Jamba Juice Peanut Butter Moo'd Power Smoothie (30 oz)
1,170 calories 
169 g sugars 

Jamba Juice calls it a smoothie; we call it a milkshake, with more sugar than an entire bag of chocolate chips. (Note: We're pretty sure this is the drink Hollywood actors rely on when looking to put on 20 pounds for the role as a heavy!)

On the other hand, here are a few tips for healthy (and frugal) living in 2009:

Splurge on Nutrition
Consider it an investment in your future: obesity-related medical bills aside, someone 
40 pounds overweight is paid 9 percent less than his thinner colleagues. Our suggestion: 
pack as much nutrition as possible into the foods you buy

Brew Your Own Coffee
Instead of buying coffee from Starbucks, McDonald's, or the cafeteria at work, brewing 
your own cuppa joe can save you over $800 a year!

One of my New Year's resolutions (the dreaded goals seemingly ALWAYS about weightloss) 
has to do with cutting out salt as much as possible. Obviously, there are many short and long term
benefits to doing so, therefore, I will give it an honest go. Here are a few things to avoid:

Saltiest Bread
Dunkin' Donuts Salt Bagel 

Sodium 4,520 mg
Calories 320
Carbohydrates 62 g

Salt Equivalent: 13 orders of McDonald's large French fries

This bagel is more like a giant salt-encrusted pretzel, delivering 188 percent 
of your recommended daily sodium intake. 

Saltiest Sandwich
Quiznos Turkey Bacon Guacamole Large Sub with Cheese and Reduced-Fat Ranch Dressing 

Sodium 4,670 mg
Calories 1,120
Fat 49 g
Carbohydrates 116 g

Salt Equivalent: 7 large orders of onion rings from Burger King

First, skip the large sandwich. At Quiznos, few come in under 1,000 calories and 
3,000 mg sodium. 
Next, abandon mozzarella for Swiss, which has a tenth of the sodium. 
Finally, choose one of the low-calorie subs at Quiznos—the Tuscan Turkey, 
or better yet, the Honey Bourbon Chicken.

I'm not trying to be a Debby Downer. Hopefully it comes off more interesting than depressing:)
Happy Saturday!