Just wanted to share!
XOXO
Monday, June 22, 2009
Feelin Crafty!
This past weekend was a crafty one for me. I had to make a binder cover for my father's day gift and I also made a plethora of cards. I made 12 Thank-You notes, and 2 birthday cards.
Flying the Friendly Skies with Pilot Dave
My boyfriend Dave recently received his private pilot's license. He has been working on this for months and has completed hours and hours of flight time. I knew that he was going to want me to fly with him and this past weekend that day finally came. For father's day Dave took me, my brother, my mom, and my dad up for a flight in a Cessna 150. None of us had ever been up in a plane of that size so it was a great gift from Dave. On Sunday Dave flew from Falcon Field to Deer Valley airport and we all drove to DV to meet him. I was the first to go up. I was so scared. I trust Dave with all my heart but everytime the plane dipped from a thermal I saw my life flash before my eyes! Seeing Lake Pleasant from a bird's eye view was pretty amazing and when there wasn't any turbulence I could see why people love being up there so much. 
My brother went next. He said it was really awesome. Dave did some stalls and slips with Ry... that would scare the crap out of me, but my bro loves that kinda stuff! My mom went next.
Usually she is a worrier but she was not worried about flying with Dave at all. She said she had a good time. My dad went last and also enjoyed his flight with Dave. 
I was happy when everyone was back on the ground safe and sound, but I am so glad Dave planned this outting for my family. 
As for the rest of father's day, my grandparents came over for dinner. We had hamburgers, potato salad, beans, pineapple, strawberries and carrot cake. I made a cover for my dad's heritage book. I think it turned out nicely. It was a nice family evening. After my grandpa and grandma went home I drove Dave back to Deer Valley airport so he could fly back to Mesa. He let me know that he made it home safely and then I went to bed early for once!My dad is working in Parker this week so after work tomorrow my mom, brother and I will drive up there to hang out for the rest of the week. Hopefully I will soak up a little sun for my Wisco vacation!
XOXO
Katy
Fifteen Metabolism Boosters:
1. When you roll out of bed
Eat (a good) breakfast Every. Single. Day.
If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.
Sip java
Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?
Guzzle your water cold
Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.
2. When you're at work
Pick protein for lunch
Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein -- the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast-at each meal.
Brew up some green tea
"It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.
Undo damage with dairy
Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.
3. When you go food shopping
Choose organic produce
You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.
Seek heat
It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.
Grab some metal
Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.
4. When you work out
Mix things up with intervals
You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat -- including thigh and core flab -- compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.
Take it slow
This isn't easy, but when you strength train, count to three as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue -- yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells -- you need to use weights that are heavy enough that you struggle to complete the final few reps.
Pop pills
Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.5. When you get homeEat Nemo's palsFatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.
Skip the second mojito
Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.
Hit the sack -- early
When you sleep less than you should, you throw off the amounts of leptin and ghrelin -- hormones that help regulate energy use and appetite -- that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.
Eat (a good) breakfast Every. Single. Day.
If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.
Sip java
Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?
Guzzle your water cold
Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.
2. When you're at work
Pick protein for lunch
Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein -- the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast-at each meal.
Brew up some green tea
"It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.
Undo damage with dairy
Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.
3. When you go food shopping
Choose organic produce
You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.
Seek heat
It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.
Grab some metal
Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.
4. When you work out
Mix things up with intervals
You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat -- including thigh and core flab -- compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.
Take it slow
This isn't easy, but when you strength train, count to three as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue -- yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells -- you need to use weights that are heavy enough that you struggle to complete the final few reps.
Pop pills
Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.5. When you get homeEat Nemo's palsFatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.
Skip the second mojito
Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.
Hit the sack -- early
When you sleep less than you should, you throw off the amounts of leptin and ghrelin -- hormones that help regulate energy use and appetite -- that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.
Monday, June 8, 2009
Life Post-Graduation
The Cartoon Me (+Tyson and Ape!)I was browsing a lil fashion blog, and stumbled upon this adorable cartoon-making website. I loved this SOOO much because I could have BOTH of my doggies and a mortar and pestle. How cool is that?
Another fantastic website that my Davey introduced me to today is pandora.com, which is an internet radio. I haven't played around with it too much but I love stuff like that (especially with a lil totalrecorder action!)
Its been a really relaxing few weeks for me... I graduated pharmacy school. Spent some time vegging out in front of the TiVo. Attempted to clean my room, but really just made more of a mess. I really need to get rid of a ton ofcrap but I am a true pack rat at heart... they don't call it SCRAPbooking for nothin'! I did get some swwweeeeet wunder-hangers (as seen on TV). Still don't have my closet in order, but there's always tomorrow. Spent some time with the fam including my grammie who flew out for my graduation. I have been spending a lot of time with Dave. Not so fun when his boat and boat trailer basically blew up at the Lake w/ Ry and Ariella- YIKES! Camping in Flagstaff at "the spot" with Jen, Andy, Dave (with guest apperances from John, Keith, and Bam- lol) was pretty fun even though it rained and turned into a mud-fest. 
We played washers, shot the guns, went to BWW to watch baseball and (more importantly) play the Buzztime trivia game. We had a campfire at night and had went to the place for breakfast. 
We played washers, shot the guns, went to BWW to watch baseball and (more importantly) play the Buzztime trivia game. We had a campfire at night and had went to the place for breakfast. The BEST part was the par three golf course! The first day we only played half the course before we got rained out, so we went back the next day for a rain check. I forgot my clubs, but it got me really pumped about learning to golf. Andy was a good coach! Dave was a lil grumpy when wasn't doing so great- what a poor sport! But we all had a good time golfing. Andy is leaving for Korea in August! It sucks so bad! Andy and Jen are our fav couple to hang out with!
This weekend with Dave has been lowkey since its his guard weekend but still nice. I cooked for him twice this weekend. For most normal couples that would not be a big deal, but for us it was a big deal. Its not that I don't like cooking, its just not been something I do a whole lot. I made my chicken and brocoli braid friday night while we watched Twilight
I never thought I would be into a movie like this but I must confess... I LOVED IT! I remember the first time I heard about the book: my dental hygenist told me about it and I was thinking "Vampires? Ummm, no thanks!" but I am now officially hooked! I probably won't be wearing an Edward and Bella T-Shirt anytime soon...ok maybe to bed ( : but seriously I really want to read the books now!
I also made Dave some Hawaiian roll-ups. I have never made them before but I really liked them and he did too! It would be the perfect luau food! (Maybe for Andy's going away party?)
Its really been a movie filled few weeks. I watched Slumdog Millionaire and Doubt with my mom and Dad. They were both really good and I can definitely see what all the buzz was about. I watched Yes Man with Jim Carey on Thursday night after work with Dave. I actually really liked it. It had an awesome message about saying yes to life. ( I am definitely guilty of saying no to plans and just staying in doing nothing and I am going to think twice about that now.) Tonight we went to AMC and watched The Hangover. It had some laughs, but it definitely was not the funniest thing I have ever seen. Then after dinner at Fatburger we came home and watched Valkyerie with Tom Cruise. Talk about a downer! The whole movie was about a plan to take down Hitler and you know that doesnt happen so its just waiting for them to get caught. The movie ends with basically the whole cast getting killed one by one in a firing squad. Its funny becuase it actually worked with DVDshrink and its one movie I would never want to watch again! I downloaded DVDFab so I could have Twilight and it actually worked- yay! I also think I can use it to put my DVDs on my iTunes. I have visions of watching Sex and the City on my iPod and that makes me very very happy.
Well, all this movie watching time is obviously time I am NOT spending studying to take my boards. I got up and layed by the pool today and read through the hypertension chapter, but when I got to the questions I didn't feel very confident. I tried using my blog idea, but I find the bullet points are pretty one-dimensional and it doesn't allow for tables to pasted in either. I don't know what I am going to do but I do know I can't stall forever.
My first day at my new job went pretty well. I worker with a floater named Kathy who was pretty nice. The computer system was pretty easy to use, although I don't think it has the drug info that my previous employer had. Kahy kinda freaked me out about the loud mexican music they play at FC. I really hope thats not a problem for me... I guess I will have to wait and see.
Well even a crazy night owl like me has to go to bed at some point! I will leave you with some fantastic links to websites I have found: Ciao! XOXO Gossip Girl... I mean KD ( :
(Lots of before and after pictures- fun stuff)
Fug or Fab? The writer is hilarious!
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