The weather has been mild lately and Spring is not far away.

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This is a 100% grass-fed steak, broccolli with raw cheddar cheese melted on it.  What is 100% grass-fed beef?  It is very different than what you typically find in the store. There you find beef where in the last months of their lives the cattle are fed grain instead of grass to fatten them up before they are slaughtered. Why eat 100% grass-fed beef?  See this Grass-Fed Beef link which explains well what is wrong with the typical beef you get from the market.  Another good site that goes over its health benefits and advantages is on the following site Organic Grass-Fed Beef.  I’ve been eating this type of beef now for about 3 months and have noticed how different it is from regular beef. It cooks and tastes differently. And now I’m losing weight. My cholesterol ratios are correcting themselves. In addition to steaks I also will make hamburgers made with grass-fed ground beef. I don’t use buns either, just wrap it in a big butter leaf lettuce with all the fixins’. A little messy but tastes terrific!  As well as grass-fed beef I’ve been eating wild salmon, sardines and free-range chicken. Here is a picture of myself on my Optibike in front of a herd of grass-fed cattle.

This particular salad I put in the following items: Romaine Lettuce, Bapy Spinach, Kale, Onions, Tomatoes, Green Olives, Broccoli, Avocado, Slivered Almonds. For the dressing I have been using an Italian dressing that I make up fresh with only Extra Virgin Olive Oil, Balsamic Vinegar, Thyme and Oregano. Its a 4 to 1 ratio of oil to vinegar.  Mmmmm….. Good!  I still have not grown tired of this one!  Next post I will show you what I’ve been ordered to eat for dinner. Your not gonna believe this one!

Odometer Miles: 3168

And while I had to work to avoid less good for me choices, I became more attuned to how many good for me choices were out there.  So what’s the point of this story?  There’s always something good for you to eat if you just focus on finding it.  I don’t care if you’re at home or on the road.  A little extra effort will keep you on track. You’ll feel better and your energy will be great.

And even if you fall off the wagon, it’s easy to get right back on.  no matter where you are just do your best and forget the rest. 

I blend the following items in a blender:
Amasai – Cultured Dairy (GreenFed)

Whey Protein Powder (Grass-fed)

Raw Whole Milk (Grass-fed)

Ground Cinnamon

Blueberries

• Amasi is really a fermented milk beverage and has the consistency of a liquid yogurt. This grass fed version increases the amounts of Omega-3’s as well as CLA’s in this “Amasai” giving it more health benefits.
• True Whey is made from milk from contented cows which are grass fed as well. They are never subjected to any growth hormone treatment chemicals, pesticides or genetically modified organisms (GMO`s). Its nondenatured and sweetened with stevia (which is the only sweetener I use) and its flavored with real vanilla.
• Raw Whole Milk from 100% grass fed cows. It has all 20 of the standard amino acids. It contains CLA (conjugated linoleic acid), a polyunsaturated omega 6 fatty acid which has many health benefits: raised metabolic rate, immune system strengthening,lowered food allergy reactions, and also a cancer-fighting agent. It also contains 60+ functional enzymes.
• Ground Cinnamon improves insulin sensitivity and blood glucose control. Improving insulin resistance can help in weight control as well as decreasing the risk for heart disease.
• Blueberries have been shown to shrink cancerous tumors and prevent the development and growth of cancer, reverse memory loss, and also improve physical coordination and balance. They reduce LDL (“bad”) cholesterol levels. Urinary tract infections can  be prevented by blueberries. Blueberries help build strong bones. Blueberries are low in calories, high in fiber, vitamin C and antioxidants.

I have been drinking this shake for the last 2 months now and it has sure helped me feel healthier, stronger and has been helping me lose additional weight.

Odometer Miles: 3125

Staying this warm makes it easy to enjoy a ride even on a cold day!

I passed 3000 miles this week!

Odometer Miles: 3062

In the last few months of 2010 I joined a Biggest Loser Contest at work. I had 14 other workmates who all decided to join in on this contest and see who could lose the most weight in a 2 and half month time span. I had heard of previous weight loss contests going on here but never had decided to actually jump in but this time I did. I was determined to do something about my weight and my health and this was my challenge to start doing something about it.

When we started the contest I weighed in at 295 lbs. I’m very competitive so I was going to be really serious about this. I had the right attitude. Finally! I wrote down everything I ate in a spreadsheet everyday, for every meal, even any snacks. I proportioned my meals to the right size, I counted the fat, fiber and calories for the meal. I used my wife’s WeightWatchers book to help figure out the correct # of points that I was eating and used that as a tool to make sure I was on track. I even figured out the formula being used so I could easily set it up in a spreadsheet to calculate it for me and log my food intake. I also logged my activity on my pedometer.

I walked at least several miles a day. I would walk during lunch to the nearby Subway to get a 6 inch sub with no cheese and no mayo and no oil to make sure it was the 5 grams of fat or less just as advertised. I found that you could substitute the black bean patty for the hamburger patty at the local Chili’s and cut out a lot of the fat. I would substitute the fries that would come with that meal with a salad with non-fat honey mustard dressing. I was determined. I even walked the 5 and a half miles to home from work, though my feet didn’t appreciate the blisters.

While waiting for my Optibike to arrive I rode my 15 speed bicycle to work and back every day. I would walk or ride at lunchtime as well. The first of 3 weigh-ins happened about 2 and half weeks into the contest and I had already lost 22 lbs! The first place winner for that round though lost only 20lbs but since his starting weight was lower than mine he had lost more percentage of weight which made him win according to the contest rules. But there were 2 more weigh-ins that were going to happen before this contest was over so I continued on.

The following week my Optibike arrived. Hallelujah! I started riding that into work everyday. Using it to go all over the area during the lunch break, then I would ride it home at the end of the day. This was fun and I was feeling invigorated and getting a lot of exercise at the same time. The nice thing about going electric is that I can ride as hard as I want then I can rest when needed then continue on again. I can arrive at work without feeling too tired then I can scream home having fun all the way and work up a real sweat if I want to. I continued on my diet plan. The second weigh-in came up about a month later and I won that one. I had lost over 32 lbs by then. Then the final weigh-in came in and I had lost 41.6 lbs winning the final round as well. Wow, this really works! Diet and excercise, just like the nutritionist had told me 10 years ago. Experts would say that I lost too many pounds too fast. I never felt that I starved myself. I was just careful about what I ate. I enjoyed what I was eating. I had to watch my glucose levels closely though since if I didn’t have enough carbs in a meal, especially for lunch, then by the late afternoon my levels could drop too low. When the opportunity came up to get into the Optibike “Weight Loss” contest I jumped on that as well.

Odometer Miles: 2986

I’ve been following the suggestions in this artilce for about 3 months and have dropped several lbs.  Try it and I bet it will work for you, too!

Weight-loss Challenge: Eat a protein-rich breakfast (250 calories or less)

Join our 10,000 Pound Challenge all through January as TODAY viewers try to lose weight — 10, 000 pounds!– together. You can go here to log your weight loss. We can do it!

Research shows that starting your day with a high-protein breakfast can enhance weight loss by curbing your appetite at later meals. Including protein with your AM meal also helps you stay alert and energized throughout the morning and keeps blood sugars on an even keel. To reap these benefits, incorporate a protein-rich food—think nonfat yogurt, eggs, reduced-fat cheese, turkey sausage, lean bacon (turkey or Canadian), or nuts/nut butter—at breakfast every day. To keep total daily calories in check, plan a morning meal with 250 calories or less.

A few all-star breakfast options that fit the bill:

• Nonfat Greek yogurt (6-ounce container, plain or flavored) with a banana, apple, orange, or grapefruit
• Scrambled eggs: 1 whole egg and 3 whites scrambled with ¼ cup shredded reduced-fat cheese and your choice of mushrooms, onions, peppers, tomatoes, and spinach)
• Breakfast sandwich: whole-grain English muffin with 2-3 slices lean Canadian or turkey bacon, lettuce, tomato, and 1-2 teaspoons low-fat mayo

Hopefully it has been a good one for you but I’ve started out the New Year with getting a cold. Not exactly the best start but I haven’t been sick in a long time. Many people use this time to come up with a resolution for the year. I usually don’t wait until the first of the year to start one. I started this fitness contest back in March 2011 and already 10 months have gone by and its getting down to the finish line. I hope everyone is doing well in their endeavors and getting plenty of riding in and hopefully you are feeling better then when you first started. If you haven’t started riding and improving your fitness and health then now is the time. If you have to make a resolution to get started then do that. You have to make the first step, after that its just a matter of making a daily habit of doing it.

Odometer Miles: 2928