I'm Bringin' Sexy Back Part 3: Having Goals

*Justin Timberlake

Ok so with the changes in my schedule, like the trip to Colorado, and the effects of my monotonous routine, I've become not-so-successful in my getting fit scheme. It's just a couple days until I fly out to the east coast, and I'm feeling like a failure. So last night I developed a list of goals.

Goals are super important in the planning of any major change. And not just the obvious ultimate goal. That, of course, is where you are hoping to end up and without it you wouldn't have had a reason to make a change in the first place. But the whole process can become rather mountainous looking without smaller, shorter-term goals. With these mini-goals, you can not only track your progress, but also celebrate the milestones in your path. How can you get discouraged when your celebrating victory on the regular?

Jillian Michaels, author of Winning by Losing: Drop the Weight, Change Your Life and my mentor in this process, recommends daily, weekly, and monthly goals. She also insists that you plan ways to celebrate hitting these targets that are NOT FOOD RELATED. This tip is obviously for those who are trying to lose weight, but I think it's a good tip for anyone. No sense in overcoming one obstacle by taking on another.

When you figure out your daily, weekly, and monthly aspirations, it's a good idea to write them down. This act will help solidify them in your mind, and, if placed in a high-traffic area, a great way to remind you what you're working for. Accountability helps you stick too, so give someone else a copy of your list and tell them to check up on you. It might seem a little silly right now, but who'll have the last laugh?

"The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them." -Denis Watley

"I feel that the most important step in any major accomplishment is setting a specific goal. This enables you to keep your mind focused on your goal and off the many obstacles that will arise when you're striving to do your best." -Kurt Thomas

"If you're bored with life -- you don't get up every morning with a burning desire to do things -- you don't have enough goals." -Lou Holtz

Keep Your Drink Just Give Me the Money: How Bad is Soda?

*Pink

Ok so we all know that soda, also known as a soft drink or pop, isn't the healthiest of beverages. It doesn't have extra vitamins or fiber or protein in it, but is it really all that bad? Unfortunately, yes. Even the sugarless, or "diet", varieties. And what is it that's so terrible about these delicious refreshers? Caffeine, carbonation, acid, and sweetner.

Caffeine: There's not much good about this ingredient. It's addicting. And a diuretic. A Johns Hopkins study found that the symptoms of caffeine withdrawal "include not only headache, but also fatigue, mild depression, muscle pain and stiffness, flu-like feelings, nausea and vomiting." It also found that in women, it can increase the severity of symptoms from PMS, and reduce fertility by up to 50 percent. As a diuretic, caffeine causes the body to pass more water than it retains. This leads to dehydration, which among other things can present itself as dry skin, constipation, and bladder infections.

Carbonation: The carbonation in soft drinks is made of carbon-dioxide--the air we exhale that is used by plants to make oxygen. Not only does the act of drinking carbon-dioxide infused water put bodily output back in, it fills the stomach with air, which can cause a bloated abdomen, discomfort, and gas.

Acid: The phosporic acid in soda has the same acidity as vinegar, and can quickly rust metal. This ingredient leaches calcium from the body and is linked to osteoporosis, tooth loss, peridontal disease and gingivitis. Teamed with the sugar present in soda, it also easily dissolves tooth enamel.

Sweetner: High-fructose corn syrup, the sugar found in soda, has a reputation of being the worst ingredient of all. Not only does it contribute to the breakdown of tooth enamel, as mentioned above, it contains so many calories that it is estimated that each soft drink may increase the risk of obesity 1.6 times. In addition to that, Dr. James Howenstein, author of A Physician’s Guide to Natural Health Products That Work, references a study that found that "the sugar from one soft drink was able to damage the white blood cells’ ability to ingest and kill bacteria for seven hours.”

And the sweetener in diet drinks isn't any better. Sacchrine has been found to increase the level of carcinogens in lab rats that consume the equivalent of one to two sodas per day. Aspertame produces methanol in the blood--about 56 milligrams per one liter of soda--which is basically poison. Several of these beverages consumed within a day's time can increase the level of methanol in the blood to many times the EPA limit.

It's recommended that soda be removed from your diet altogether. Convinced? If not, do yourself a favor and try to limit your consumption as much as possible.

Some other fun soda facts:

• To clean a toilet: Pour a can of Coca-Cola into the toilet bowl... Let the "real thing" sit for one hour, then flush clean.
• The citric acid in Coke removes stains from vitreous china.
• To remove rust spots from chrome car bumpers: Rub the bumper with a crumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
• To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away corrosion.
• To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
• To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
• To carry Coca Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly Corrosive materials.

"Actually, I think all addiction starts with soda. Every junkie did soda first. But no one counts that. Maybe they should. The soda connection is clear. Why isn't a presidential commission looking into this? Or at least some guys from the National Carbonation Council." -Chris Rock

Prescribe Pills to Offset the Shakes to Offset the Pills: Can Pills Replace Exercise?

*Panic at the Disco

Ok so now there's this pill that is being tested in lab rats that has similar effects on the body as exercise. Apparently, these rats burn more calories, have less fat, and can run faster and longer on a treadmill than their untreated counterparts.

As it stands now, this is only the case in rats. Human testing has not yet begun. Of course, the researchers are dreaming of helping the morbidly obese and those with physical limitations attain a healthier lifestyle. But I'm concerned with the fulfillment of these dreams. Such substances are easily abused.

The scientists have already developed a way to detect it's presence in the body so as to prevent athletes from illegally enhancing their performance, but I wonder if that's the only problem. Seemingly, it's a better alternative to the dangerous and extremely invasive gastric bypass surgery, and it sounds like a godsend for those who are physically incapable of exercising. However, what about the high school student that just wants to be as thin as the models in the magazines? Could it not become something of an addiction, or substitute for an eating disorder?

And what about the promotion of instant gratification? Results without work. Isn't that what got our country the gold medal in obesity? And isn't that what has entrapped us in the cycle of fad diets and weight-loss pills? Now you could possibly have some of the benefits of exercise without trying. What's next, mass production and distribution of steroids?

I have an idea. Why don't we start promoting a work ethic and enjoying the reward of accomplishing goals through our own effort? As you can see, I'm a little worked up about this; I hope I'm not being too dramatic. But I see a slippery slope in this new advancement, and I dread the day it's approved by the FDA.

Note: This pill mimics aerobic exercise only, so the strength training is still up to the individual. The developers are saying that because of this, among other reasons, exercise is better for most people.

So, what do you think?

We have exercise in a pill. With no exercise, you can take a drug and chemically mimic it."-Ron Evans, author of study

"[Laurie] Goodyear [of the Joslin Diabetes Center in Boston] said exercise has such widespread benefits in the body that she doubts any one pill will ever be able to supply all of them. 'For the majority of people,' she said, 'it would be better to do exercise than to take a pill.'" -Malcolm Ritter, Associated Press

Feed My Soul Where the Blacktop Ends: Get Away and Relax

*Keith Urban

Ok so, no post for a few days. I was out in the mountains of Colorado with no access to the internet. And let me tell you, that was a relaxing weekend. I'm normally a city girl, myself. But being out there in the simple life with just family and nature was a welcomed change of pace.

I really think that we are too busy today. We waste our lives with deadlines and waste our minds with passive entertainment. Don't get me wrong, deadlines make us productive and passive entertainment is, well, entertaining. And these are all well and good. But we miss something in the mix. Our bodies are worn out and our minds are lazy as ever, buzzing along on auto-pilot and letting all kinds of media do our thinking for us.

This weekend, I walked along a dirt road in the woods at 9,000 feet. I explored a cave, climbed rocks and strolled through flower-covered meadows. For two consecutive mornings, I enjoyed homemade breakfast with my sister and brother, whom I haven't seen since Easter. I attended a cookout with my brother-in-law's extended family, and took a long nap in a leather recliner with the cool mountain air filling my lungs. I watched the Olympics. Ok, so that last one was out of line with the others, but I witnessed--LIVE--Michael Phelps winning his record-breaking eighth gold medal! Afterwards, my brother and I went outside to a night so brightly lit by the full moon that we could see the many mountains encircling the secluded log cabin.

The quality time was priceless. The separation from time-passing, mind-numbing technology was needed. And the crisp mountain weather was a welcomed break from the August desert heat. I snuggled up in a sweatshirt and jeans, made memories with my siblings, and stopped worrying about emails, ebay bids, and blog posts.

So here's the point of it all. Take a moment to get away from your duties and deadlines. Even if it just means taking a book to the park. Make time for freedom and clarity. Get to know God's creation. Figure out how to entertain yourself without TV, movies and video games. Let your brain work for a while. Spend precious hours with those you care about. It'll do you, and them, a lot of good.

"Life moves pretty fast. If you don't stop and look around once in awhile, you could miss it." -Ferris Bueller

"Our lives are made in these small hours." -Matchbox 20

"For since the creation of the world God's invisible qualities — his eternal power and divine nature — have been clearly seen, being understood from what has been made..." -Romans 1:20

Let's Don't Wait til the Water Runs Dry: Benefits of Water

*Boys II Men

Ok so water is the greatest. Seeing as how it makes up between 45 and 75 percent of the human body, depending on body fat percentage, it's a very important part of our diet. We lose approximately 1.5 liters through urination everyday, plus an additional liter from breathing, sweating, and bowel movements. Even more if you exercise. To keep your body functioning properly, it's necessary to replenish the lost fluid.

Water is an important part of every system in your body. It flushes toxins out of vital organs, and carries nutrients to cells, helping to prevent disease. It also provides a moist environment for ear, nose and throat tissues. It acts as a lubricant, helps protect joints, regulates body temperature and regulates metabolism, and keeps the digestive system functioning properly. But to do all these things, there must be enough in your system.

Hydration is also the key to weight-loss. Drinking water is one of the best weapons you have in the Battle of the Bulge, and here's why. The main job of your liver is to metabolize fat. Basically, to turn stored fat into energy. Unfortunately, if you're dehydrated, the liver has to also help the kidneys do their job. When this happens, the liver can't metabolize as much fat as it would otherwise, and you end up keeping the excess.

So, how much should you drink? There are several slightly different recommendations. There's the replacement method, that suggests two liters to replace the 2.5, mentioned above, that we lose daily. The other 20% comes from food. There's the 8x8 rule: eight 8-ounce glasses a day. Some say eight to ten glasses, plus another glass for every 25 pounds you are overweight. And the Institute of Medicine suggests that men drink three liters (about 13 cups) and women 2.2 liters (about 9 cups) a day.

Another way to calculate how much water you should drink daily, that I like because it's more custom to your body, is this. Take your weight in pounds and divide it in half. That number is how many ounces of water you should drink a day. For example, if you weigh 140 pounds, half your body weight is 70 pounds. So you would drink 70 ounces of water a day. Even though all of these methods are roughly the same, this one's my favorite. It's easy and fit for the individual.

Now, when you first start drinking all this water, you're going to experience the unpleasant sensation of having to urinate all the time. This is because your body is ridding itself of all the water that has been stored to keep your body functioning when you weren't getting enough. Just like starvation. When you don't eat enough, your metabolism slows down and you start to store fat. Your body goes into survival mode. So it is with dehydration. And once you start drinking enough, your body will flush out all the old, stored up water.

Don't get discouraged, thinking that it's not working. This need to live in the bathroom will go away, and your body will start to function a lot better. This is called the breakthrough point.

Whether your goal is to lose weight or just get healthier, water is one of the best and easiest changes to your diet. Carry some around with you, and you'll be hydrated in no time. Here are some other interesting facts:

• 75% of Americans are chronically dehydrated. (Likely applies to half world population)


• In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.


• Even MILD dehydration will slow down one's metabolism as much as 3%.


• One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.


• Lack of water, the #1 trigger of daytime fatigue.


• Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.


• A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.


• Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Note: Millions of people all over the world don't have access to clean, safe, drinkable water. The nonprofit organization Charity Water is working to change that. A donation of $20 to this organization will provide 20 years of good water for one person. 100% of donations go to direct costs of freshwater projects. Find out more at http://www.charitywater.org/.

"Jesus answered, "Everyone who drinks this water will be thirsty again, but whoever drinks the water I give him will never thirst. Indeed, the water I give him will become in him a spring of water welling up to eternal life." -John 4:13

"Water is the lifeblood of our bodies, our economy, our nation and our well-being." -Stephen Johnson

"A man from the west will fight over three things: water, women and gold, and usually in that order." -Barry Goldwater