Life in Synergy

Suzanne Somers: Who Knew?

2012-02-27T11:46:00.003-08:00

Actually, Somers has been touting and advertizing fitness and health products for years. You mght have been tempted to make light (or even fun) of her thigh master commercials, but you can't argue with results. The woman looks fantastic. And, she is a best-selling author. This series of short blurbs by Somers on how to lose weight later in life and how to maintain health and vitatlity is well, inspiring. As I read these, my thoughts were yep, that's it, that's what I've been trying to do. I encourage you to look at this article and pick things you can actually do and stick with. The easiest advice is probably what we've been saying all along. Eat fresh fruits, veggies, and fish or meat (red meat in moderation), drink lots of water, and cut way back on processed sugary foods and white flour. Here's the link. http://tinyurl.com/7ghlhvl

By the way, my husband, Tim, has become quite the baker over that past few years. As he finds new recipes and becomes more confident in his own judgement, he increasingly alters them to greatly reduce or eliminate white flour and sugar. By substituting whole wheat flour, bran, and wheat germ, and using only enough sugar for a pleasant ( not super sweet) taste, he is turning dessert type foods into something much healthier and delicious.

Another random travel picture: Back yard of the Hermitage in St. Petersburg, Russia

Facing a Huge Problem

2012-01-20T11:19:00.000-08:00

Me climbing the

"stairs of death" in Valparaiso, Chile. No problemo, well almost none.

This blog will be a rant about the obesity epidemic in the US. Even in 2004, obesity (being at least 30 percent overweight based on Body Mass Index (BMI)) caused 400,000 deaths and cost $122.9 billion. Things might have improved slightly at present. Nontheless, this country is worried about debt and expenditures, when we are causing a lot of needless expense due to our unhealthy sedentary life styles. The human body was meant to be active, based on the size and strength of healthy muscle tissue. After all, we are near the top of the food chain. But many people get almost no exercise.

At present 45 to 50 percent of African American and Hispanic women are obese. Perhaps worse, over 15 percent of our children are obese as well. There are many theories about why this is happening to us. Among the possible causes and effects of this epidemic are

--Taking in too many calories and expending too few
--Dehydration, caused by drinking too many unhealthy sugary fluids and not enough water.
-- Too much TV and computer/games, etc. and too little exercise.
-- A food industry that still insists on serving mega-size portions and too often too much fat and sugar.
--Excess salt, sodium, and partially hydrogenated oils.
--Too much white flour, sugar, high fructose corn syrup, artificial sweetners, preservatives, and additives, like hormones and MSG, which are believed to increase insulin, the fat storing hormone, leading to typical fat deposits on arms, bellies, and chins.
-- MSG is also labeled as hydrolysed vegetable protein, glutamic acid, calcium caseinate, among others, believed to alter brain neurotransmitters, interfering with leptin, which tells our brain when we are full and leading to out of control eating.
-- genetics and hormone imbalances play a role, but this alone does not account for the dramatic increase in the overweight population.

What can we do? Well, for starters when we eat at home we can completely control our food intake. Read labels, buy mostly natural foods, such as whole grains, fruits and vegetables, and cut down significantly on portion size, especially of meat. In restaurants, share entrees and desserts with a friend. In most places you'll still have plenty to eat. Obviously, more exercise is needed, as I say in almost every blog.

Finally, it is a sad commentary on many levels to see that Paula Deen, the 64 year old TV cooking celebrity, has just announced that she has type 2 diabetes and was diagnosed three years ago. If you have ever seen her show, you know that she is overweight and cooks almost exclusively "southern comfort" type foods high in fat and sugar.

Five Fitness Mistakes

2012-01-05T11:22:00.000-08:00

I'm providing another link for a good article, since I happen to agree with all five of these points. Can't say enough about the importance of drinking enough water and not starving ones self to lose weight and get into shape. Check out these tips. http://tinyurl.com/6q64ddk.

Another travel picture. Here we are in Acapulco, one of the ports described in Currents of Vengeance, where Darcy gets into trouble. http://tinyurl.com/3fqqg7e

Taking Vitamin Supplements; A Prudent Approach

2012-01-01T13:06:00.000-08:00

I've reprinted the following information on the value of taking vitamins and minerals. As with everything in life, we should be careful of excess that can turn a good thing into something bad.

The Bottom Line: A Daily Multivitamin Is Still Good Nutrition Insurance

Some scientists believe there is not enough evidence to recommend for or against taking a daily multivitamin, because there isn't yet enough data from randomized controlled trials. That's a reasonable but short-sighted point of view since it may never be possible to conduct randomized trials that are long enough to test the effects of multiple vitamins on risks of cancers, Alzheimer's disease, and other degenerative conditions. Looking at all the evidence—from epidemiological studies on diet and health, to biochemical studies on the minute mechanisms of disease—the potential health benefits of taking a standard daily multivitamin appear to outweigh the potential risks for most people.

The good news is, you don't need an expensive "designer" supplement or a name-brand kind to reap health benefits. A standard store-brand multivitamin-multimineral supplement is fine. Look for one that contains RDA-level amounts and that also has the United States Pharmacopeia (USP) seal of approval on the label. The amount of vitamin D in most such supplements is usually 400 IU, so you might want to look for one that contains 800–1,000 IU of vitamin D or get additional amounts from a separate vitamin D supplement as well. In fact, the desirable intake of vitamin D is shifting swiftly; many people may need 2,000 IU per day (or more) to get their blood levels of vitamin D into an adequate range; particularly if they have darker skin, spend winters at higher latitudes (such as the northern U.S.), or spend little time in the sun. For premenopausal women, a multivitamin that includes the RDA for iron is a good idea.

Knowledge about the optimal intakes of vitamins and minerals is not set in stone. So it will be important to continue researching the relationships between vitamins, minerals, and chronic disease, over decades. This may mean more confusing news headlines along the way, as the science develops.

For more of this discussion about the role of vitamin supplements in maintaining good health, go to the Harvard School of Public Health site at http://tinyurl.com/6wh3hsy

Back to Fitness . . . I Hope

2011-12-26T13:55:00.000-08:00

When I started this blog I intended for its major thrust to be health and fitness--lifelong endeavors for me. Since contending with chemotherapy, I have not been able to get to my regular gym workouts for the past couple of months. Today, I went there and tried to get back into the flow. I know that once a person stops exercising they can get out of shape quickly, but I was hardly prepared for the horrifying experience. The worst part, was my inability to stretch my leg muscles even half what I would normally be able to do. It will take awhile and some dedication to get back where I was before . . . but I will.

It got me to thinking about all the people who never do stretching or any other type of exercise, and how with age our muscles deteriorate at the rate of about 8% every ten years. No wonder so many elderly folks simply lose the ability to walk due to muscle weakness with no other infirmity. Of course, being overweight as so many in our society are, does not help. For them, it is even more difficult to get going and keep going for life.

Although I've always known how important it is to exercise regularly, I now have a greater appreciation for what I would be like now at age 65 if I had not exercised all my adult life. I'm happy and grateful to be back to the point where I can resume a healthy lifestyle. I encourage everyone to continue your exercise routines and if you don't already, to start an exercise program of some kind, even if it first entails just stretching and walking up and down stairs. Just start somewhere and then never stop.

My 40 plus year old son, Shayne, on the right riding in the annual Colorado Triple Bypass

Great review by author Diane Rapp

2011-11-30T14:19:00.000-08:00

Every review is a gift and extremely helpful, but a review like this by another author is truly wonderful.

By Diane Rapp "Author" (Trinity, Texas) -

This review is from: Currents Deep and Deadly (Kindle Edition)

As an author of a cruise ship mystery series Murder Caribbean-Style (High Seas Mystery (Book 1)) I was intrigued to read this book. I actually learned more about cruising and even some facts about ports I covered in my book. The characters are well written, have flaws and self doubts including secrets that the author reveals during the story. The plot is complex but strangely believable by the end of the book when all the puzzle pieces were assembled. This book is enjoyable but it's not a fluff piece with a Hollywood ending. The author explores spiritual ideas in the narrative and the characters still have relationship conflicts that are not tied up in a neat bow. I'll be interested to see how the characters resolve their relationships during the rest of the series. Good job! You've snagged me as a reader.

Soup, Um um good!

2011-11-30T10:46:00.000-08:00

I found these recipes for hearty soups and thought I'd pass them along. With the effects of chemo, I find that soups are something I can usually enjoy and they are so healthy. That goes for all of us if the soups are made with fresh wholesome ingredients. Canned soups, of course, are way too high in sodium and the taste is not even close to homemade. Another thing about soup is that most recipes are very easy. Check these out. http://www.food52.com/recipes/search/dish_type/soups

But, even without a recipe, I make lots of soups using whatever vegetables, rice, dried peas, lentils, barley, beans, etc. and broth that I happen to have on hand. Low fat and low sodium canned chicken or vegetable broth is great for a base, and the key to tasty soup is herbs, such as oregano, thyme, rosemary, and basil. I've found it's really hard to go wrong if you just season to taste. For optimum nutrition and to hold as many vitamins as possible, simmer soup on low heat for only about 30 minutes.

On another note, I'll follow up on my last blog regarding the NY trip and author pitch fest. I am so thrilled to report that despite my misgivings about the quality of my pitch, three of the Hollywood studios requested copies of Currents Deep and Deadly. This doesn't necessarily mean something will come of it, but at least they want to read the book to see if it would be suitable for a movie or TV series, so who knows?

By the way, here is the book trailer for Currents of Vengeance, the second Darcy Farthing adventure.

New York Author Pitch Fest A Little Pitchy

2011-10-31T15:13:00.000-07:00

Well, I made it through the Hollywood producers author pitch fest event as planned, but I was truly exhausted when it was over. After an intense day of workshops and practice, each of the 150 authors sat down with each of ten producers for exactly two minutes to give their pitch saying why their story would make a great movie or TV show. The biggest thing I learned from this is that I am not my normal competent self when it comes to a presentation like this.

The chemo is having an effect. One gal who was pitching a book she wrote about her breast cancer treatment told me, "Oh yeah, chemo brain. I still can't memorize things after a year from treatment." Oh great! Another factor about this I hadn't really realized. I actually had difficulty memorizing the short pitch, even though the subject was so familiar to me. It was a very strange sensation . . . sort of like brain damage I suspect.

Anyway, it was hard to tell whether the reactions were positive or just benign. Over the next few weeks the studios will get back to our publishers with any books they want to follow up with. Whatever happens, it really was a great opportunity. It is sort of a foot in the door, in that these studio executives now know my name and book titles. We were told that a long time can go by and then a studio will suddenly pull out an idea they heard at one of these events and follow up on it. The next pitch is in six months in Vegas. Tempting, but I don't think I'll be going.

An Epiphany of Sorts

2011-09-24T08:58:00.000-07:00

A number of friends and readers have asked me whether I plan to keep a journal of my experience with breast cancer treatment and write about it. I answered that I didn't want to think that much about having cancer and would rather concentrate on writing fun fiction. Well, I've had an epiphany of sorts--not about writing about my experience--but rather talking about it.

I recently read a tweet suggesting that authors should get out more and engage in public speaking. In her blog, the writer pointed out that most authors are solitary by nature and must push themselves to speak in public. After all, for many fear of public speaking is right up there with fear of death. Suddenly the light went on for me, duh! I spent many years teaching people how to prepare and present public speeches and I am very comfortable doing so myself. Why hadn't I thought of this before?

Book signing on Royal Caribbean ship, Mariner of the Seas

So, I have added a blurb on http://www.aalleman.com/ inviting organizations and clubs to contact me if they would like me to show up and talk about my fulfillment of a life-long dream (the writing) and the ins and outs of becoming an author, my experiences coping with breast cancer, the fun and inspiration gained from travel, and bringing comfort and synergy to one's life. Now I realize I have been overlooking a whole facet of my experiences that, quite frankly, could also help my book marketing efforts.

I don't think I'm alone. I have the feeling that many of us overlook an ability, talent, or valuable experience, that we think of as being in the past, we have taken for granted, or just tucked away for later. As I realize more than ever, later might never arrive and we must grasp every opportunity to be the best we can be and use our gifts ASAP.

Goin to New York City!

2011-09-15T13:38:00.000-07:00

Hubby, Tim, on cruise ship rock wall

Hi everyone, I'm hoping to hear from you. I hate to come across as needy, but if you've read either of my Darcy Farthing cruise adventure novels, I'd love to hear ideas about the most important aspect of the stories for a movie format. There's the cruise ship crime, the murder/mystery, the interperonal relationships and Darcy's struggle with her past and finding her daughter, the recurring theme of how life's currents flow and intersect. I need to focus because I get 2 to 3 minutes one-on-one with each producer to explain why my series would make a great movie. I'll be competing with 149 other independently published authors.

Meanwhile, here's a fabulous offer. Through September 20, if you contact me and let me know, I'll email a copy of either book in ebook format for FREE. No kidding! You just need to download the free adobe digital reader, if you don't have it already.

Back to Writing

2011-09-07T14:54:00.000-07:00

Well, you know I'm thrilled to have Currents of Vengeance out and available. So many folks have asked when it will be published because they want to know what happens to Darcy, Mick, Tom, and the rest of the quirky cast. Since, I'll be "land-locked" for the next year, I've decided they will too. So, the third book, Current Assets, will follow their antics and problems down in Florida near Mick's home on Marco Island. I'm planning more twisty plots and dillemas for them and I'm researching and writing now. My husband, Tim, will be a source of information and inspiration, since I'll draw on some of his U.S. Marshal experience.

My publisher has built a new website for my books. It's pretty cool at http://www.arleenalleman.com/
You've probably seen the book trailer for Currents Deep and Deadly, but if not, here it is.

As I've said, my new motto is "You're healthy until you're not." By this I mean that although a healthy lifestyle, good nutrition, and exercise are the way to go to help achieve a long life, we cannot control everything. As frustrating as it is, genetics and environment can conspire against us in complicated ways that are not understood by anyone. So, the best we can do is our best, so that if we encounter a serious health issue we can accept that it is part of life and know we did not knowingly bring it upon ourselves. If nothing else, this is good motivation to be as healthy as possible . . . and hope it is for life.

AGAIN! Back to basics

2011-07-27T07:46:00.000-07:00

My son, Shayne, and me at A Basin

There is nothing simpler and yet apparently more difficult than maintaining a healthy eating life-style. Why our society has so many problems with the age-old basic concepts is an interesting topic. As the last couple of generations have been presented with so many easy, tasty, nutrient-deficient foods, we seem to have lost our way . . . and unfortunately our health. I'm reprinting these steps from UC Berkeley Foundations of Wellness newsletter. This is a perfect blueprint for eating right and if you're not already doing so, I hope you take these steps to heart.
Steps 9, 11, and 12 are particularly insightful. Happy eating and healthy living!

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.
From: http://www.wellnessletter.com/html/fw/fwNut01HealthyDiet.html

Video of Cruise Ship Interview

2011-07-15T12:43:00.000-07:00

This is a little embarrassing and sorta funny. You might want to just watch a little of it. I personally like the very end the best. http://www.youtube.com/user/ArleenAlleman

My new motto!

2011-07-07T16:56:00.000-07:00

Here is my Xena for those who have never seen her. She's lean and mean too!

It was reported today that Colorado is approaching a 20% obesity rate. The stunning thing is that we are the lowest in the nation, but in 1995, 20% was one of the highest rates. What has happened to our society in sixteen years?

You are healthy until you are not! That's my new motto! Who knew I would end up in a life-changing, life-fighting battle with the Big C. The good news is that my healthy eating and exercise have prepared me for this and I will probably have an easier time with the surgery and treatments than if I weren't in good shape. Also, overall good health is a huge aid in beating the spread of the disease.

So, one more reason to get out there and move and start eating lots of foods high in anti-oxidants, like blueberries. These help eliminate the free radicals; damaged cells that course through our systems turning into cancerous ones. Obviously, anyone can get sick no matter how hard they work at being healthy. There are many examples of this, including moi. Genetics play a role that is not well understood.

Stay hydrated with lots of water and keep exercising. Eat lots of fiber and lose the excess sugar and animal fat from your diet and think lean. Being overweight is NEVER a good thing, no matter what happens to you, especially when your body is stressed.

Darcy Farthing Adventure Continues

2011-06-20T09:56:00.000-07:00

Possible Cover - stairs of death, Valparaiso

The manuscript for Currents of Vengeance is out with the reviewers and I'm working on a cover design. TELL ME WHICH OF THESE PICTURES YOU LIKE BEST. It looks like you will be able to check it out on Kindle, nook, or get one made of paper, by the end of August. It will be better to read the first book, Currents Deep and Deadly first, but not necessary. Here's a preview of the storyline of Currents of Vengeance.

Darcy is adjusting to her new career as an author and struggling with Mick's mysterious depression and anxiety. She wonders what has happened to the romance they found on their ill-fated South American cruise. With her "new" daughter Rachael's encouragement, she finds herself struggling against an unexpected attraction to her ex-husband, successful Vegas businessman, Brooks Larkin.

In a surprising turn of events, she and Rachael accompany Mick and the Sea Nymph's ex-chief of security, Tom Smythe, on a second cruise around South America. This time, Mick and Tom are conducting a GAO/FBI investigation of crime on cruise ships, while trying to find evidence to prosecute Paul Denezza, the ruthless hotel and casino owner, for his crimes on the first cruise. Instead of a relaxing vacation, Darcy and the others encounter more violence, madness, and mystery as currents from the first cruise rise to the surface and threaten to pull them under. A cast of quirky psychologically flawed characters bent on revenge against the World of Seas cruise line and our travelers provides non-stop action and surprises.

Possible Cover Picture - Inca ruins

Possible cover picture - Cabo, Mexico

Onward and (hopefully) Upward

2011-05-02T07:20:00.000-07:00

So after six years, Synergy Decor has closed its virtual doors at The Barn in Castle Rock. However, I still have a small spot to sell my books and jewelry, along with some small treasures I bring in from time to time, when I find something special. I can't just leave The Barn when I have so many friends there.
I'm trying to maintain a writing schedule now with my health and fitness agenda.
Also, I'm revising my Synergy website at http://www.aallemanjewelry.com/ aka http://www.synergyatthebarn.com/

Today, author Susan Whitfield has posted an interview she did with me on Currents Deep and Deadly. You can check it out at http://www.susanwhitfield.blogspot.com/. The other important book news is that the public library in Castle Rock will have a book signing for me on May 14, from noon to 2:00.

Now, with all the energy and time required to make the move at The Barn, what has fallen by the wayside? Of course, my gym workouts. This is what happens to most of us when something has to give. But today I plan to resume my workouts and renew my healthy eating habits. Along with this, I will begin blogging more regularly with real tips on a healthy lifestyle and staying fit. Meanwhile, here is a familiar site for some of you. Yes, it is the tip of Cabo San Lucas, Mexico. I am considering this as the background picture for the cover of Currents of Vengeance, my next novel. So beautiful!

2011-03-21T08:34:00.000-07:00

This is a lovely old church on St. Kitts. It is described in Chapter 14 of Currents Deep and Deadly, as Darcy tours Basseterre, the 380-year-old capital with her new friends Don and Charlie. That's Tim in the picture getting ready to check out the interesting old headstones.

I wouldn't go so far as to say the book has fans, yet, but there are more and more folks asking when the sequel will be published. I'm saying August and hoping I can deliver.

Meanwhile, as I wind down my major effort at The Barn, to free up more time for the writing, I'm concentrating on taking my own advice. Getting back to basics of healthy eating and exercising at least four days a week. Time doesn't wait for us to make life-enhancing decisions. I have so much admiration for my friends who are seeing results from losing weight the "old fashioned" way. They will probably keep the weight off, because they are internalizing the need to change their life eating patterns.

Another way to think about this whole weight thing--really an obsession now in our culture--is simply that we owe it to the people who love us, and particularly to our children, to live as long as possible and to be the best role models possible. This means that how much you weigh and how you look are important, but secondary to the health issues related to malnutrution, dehydration, diabetes. osteoporosis, extra inches of fat on the body and around the heart, etc. that accompany unhealthy eating with too much processed sugar and fat.

Yes, of course we all know this, but I've found that thinking long-term about this and picturing the world without me in it goes a long way in helping me stay on track.

Back to Writing

2011-03-04T12:58:00.000-08:00

Random travel picture: We're in the Ice Bar, Stockholm, Sweden.

Really, it is completely made of ice. . . and cold!.

OK. Seriously, on the recent Cape Horn cruise in addition to the book signings and having fun, I got a lot done on the sequel to Currents Deep and Deadly. The working title of the second novel is Currents of Vengeance. It finds Darcy, Mick and friends back on the Sea Nymph with a GAO review of crimes on cruise ships. As with the first book, lots of twists and turns and people and things not quite as they seem.

I'm grateful to the folks who are giving me generous feedback on Currents. That really inspires me to keep writing. After talking with passengers on the cruise about their own late-in-life endeavors, I am realizing how important it is to get inspired. Whether it is the urge to start a business, pursue artistic desires, or just to make important life changes, it is the stuff of fulfillment and nothing is more important in our short lives.

If we have difficulty changing habits that undermine our health and fitness, one way to think and FEEL about it is this, "This is my important number one job in life: To live long and keep this body--my temple--as viable as possible for as long as possible." Try saying it out loud, like a prayer or a mantra. Then, look around for a healthy snack and a simple way to move your body more than you did yesterday. Maybe run up and down your stairs 10 times.

There aren't many things we can control in this world . . . but this is one of them!!!

This Concisely Says It All

2011-03-01T13:47:00.000-08:00

I recently found this write-up by a diet expert that we all should internalize and STOP hurting ourselves with dangerous and ineffective diets. The bottom line is that a very dangerous effect of super low calorie diets for more than a couple of days, eg. 500 calories per day is that this is NOT enough calories to support brain function, among other things.

Do Crash Diets Work?: The Yo-Yo Diet Cycle

If you follow a crash diet, you will probably notice that you do lose a significant amount of weight in the first week or so. In fact, many men and women notice that they lose five pounds or even more during the first few days of their crash diet. However, this weight loss isn't true weight loss ' instead, it can be attributed to the loss of water weight that happens during crash diets. This is because low-calorie diets cause the body to burn up excess glycogen, a type of glucose that absorbs excess fluid inside the body.

Additionally, weight loss during crash diets doesn't continue for a very long time. Eventually, you will find yourself hitting a weight loss plateau, during which it will become more and more difficult for you to lose weight. The majority of crash dieters find that this weight loss plateau is followed by a period of weight gain. Many followers of crash diets even end up putting back on all of the weight they lost, along with additional pounds. This is known as the yo-yo diet effect: just like the up and down motion of a yo-yo, crash dieters find that their weight is constantly fluctuating with each diet that they go on.

What Causes The Yo-Yo Effect?

Crash diets are linked to the yo-yo diet effect because of the impact that this type of starvation diet has on your body's metabolism. In order to support all of the functions that your body performs on a daily basis, your body needs to burn a certain amount of calories. The rate at which your body burns calories is known as your metabolism.

During crash diets, your body eventually clues in to the fact that it is receiving a very low number of calories. As a result, your body actually adjusts its metabolism, so that it burns fewer calories in order to perform all of its necessary bodily functions. This means that it takes fewer calories for you to gain weight, making it more and more likely that you will put on weight.

Back From Cape Horn

2011-02-18T07:49:00.000-08:00

Hi, all. Our month-long adventure around S. America is over and the first 3 weeks were unbelievably great. Then we heard that a broken water pipe flooded part of our house due to the subzero temperature. A few days later, while at sea for 3 days, we learned that my husband's mother had passed. Wow, talk about a stressful last week. We definitely had to take some deep breaths and hit the gym on the ship to work off some of the stress . . . to say nothing of the extra calories we were consuming.

We only took the elevator on the ship a handful of times during the month, so up and down 5 or 6 flights of stairs a number of times everyday helped, along with walks around the deck. So many people on the cruise were very out of shape and overweight. We would see them riding the elevator one floor. There is a mindset about this whole fitness thing that we need to develop. That is, we don't have to be comfortable all the time or take the easy way. I think just adding a little movement each day along with a healthy diet can go a long way.

The booksignings for Currents Deep and Deadly went great and I got a lot of very positive feedback from people who bought it and read it on the cruise. I also got a lot of writing done on the sequel, Currents of Vengeance and hope to publish this summer.

From our trip album:

Penguin Rookery near Cape Horn

End of the World Light House near Ushuia, Argentina
600 hundred miles from Antarctica

Onboard booksigning - what fun!

Carb Lovers Diet. . .really?

2011-01-14T07:45:00.000-08:00

I just watched an interview with authors of a new diet book, The Carb Lovers Diet. It all made so much sense but my advice is don't waste your money. As I have offered before, these books are just for someone to make money in our nutrition-knowledge-deficient society. The book does apparently give a lot of "recipes" for satisfying carbohydrate foods with nice pictures and that might be a reason to buy it. But, here is the point. They tell us to eat barely ripe bananas, oatmeal, whole grain breads, potatos including potato chips, and other fiber foods. Really?

Folks, this is a no brainer and NOTHING new. The government's food pyramid starts with whole grains at the base and works up with vegetables and fruit next. In fact, the examples the authors gave are essentially the foods that Tim and I have eaten for many years and the foods my thin and fit 40 something sons grew up eating. Common sense and a little education makes it clear that these healthy carbs, also rich in fiber, are good for us. Yes, the fiber scrubs out our intestines to reduce belly fat and these are the natural foods that our ancestors thrived on. Fruit, whole grains, vegetables, lots of water, and some good protein. That's just a normal HEALTHY diet. You can eat a lot of these foods and simply reduce the processed sugar desserts to a minimum and make the most of them, such as eating dark chocolate (more antioxidants, less sugar). Portion control is important but primarily when you stray into the unhealthy carbs and sugary or white flour and fat snacks.

Finally, I firmly believe that because most of us just can't or won't eat seven portions of vegetables and fruit every day, a good absorbing multi-vitamin and plenty of calcium every day is essential in our culture. . .but that's just me.

Two Pounds Gained

2011-01-12T12:30:00.000-08:00

Well, it's official. I have gained two real pounds. What does real mean? It means not water weight or normal daily fluctuation, but actual added fat. This is from eating too many carbs over the holidays and not getting to the gym as much as I normally do. But I'm not worried.

Sometimes people assume it is just easy for some people to be thin. And of course some folks have an easier time than others for a number of reasons. For me, if I continue with what I am doing now, I will gain about two pounds every week or two until I make a change.

Fortunately, I know how to do this after 45 years of getting up the learning curve. Ironically, I can't wait to get on the ship on Sunday because I know I will take the time to work out, walk every day and eat healthy food. I've said before, we usually LOSE weight on a cruise because there are so many opportunities for excercise and good healthy food is prepared for you, so it doesn't take much effort. Of course, at home some self discipline is required to control the snacking. Twenty minutes of fast moving exercise every other day or so will truly help.

Cruising

2011-01-07T12:11:00.000-08:00

I Just found this unbelievable shot of Rio taken on our S. America cruise two years ago. It is as beautiful as it looks, as you know if you have been. The shot of my husband, Tim, and I is taken at an Aztec ruin near Lima. Cruising is the way to go. Have you tried it? There are fantastic deals to be had. The least expensive way to travel that we have found.

Repost: Health and Fitness

2011-01-07T12:02:00.000-08:00

Welcome tweeters and everyone! Contact me if you need some inspiration for improving your wellness and fitness as well as enhancing your surroundings. As a generalist, not an expert, I keep trying new things. This is my fourth career path and I like to say, at least my eighth endeavor. Ask me about transitions from fashion model and finishing school teacher, insurance adjuster, single parent/college student, federal investigator, jewelry artist, writer, traveler, and lots in between and since. I think some keys to unlocking potential for happiness and wellbeing are maintaining a sense of humor as well as skepticism about irrational beliefs, and adopting healthy lifestyles for mind and body. No surprises there, but easier said than done, right?

And passing healthy habits on to our children. I love this shot of my son, Major Shayne, the Air Force C130 navigator, and me in the beautiful rarified air of our Colorado high country.

My life long attempt to be healthy and not overweight and my biology background have taught me a few things. Once you get on a role moving your body everyday in exercises that are more than your normal daily routine and increasing your intake of vegetables and whole grains, you will see a renewed vigor and eventually, increased metabolism. Sure, genetics are important in body type, but everyone can reduce their fat dramatically with easy steps. DO NOT deprive yourself, DO NOT fast, and DO NOT go on a "diet". These are primarily created for someone to make money. Just learn to count calories and stick to 1200 to 1400 healthy calories a day to lose up to two pounds per week. Contact me if you need inspiration and details.

So here's a simple low tech. tip. Go buy a book that lists how many calories are in every food. Study the foods you eat and like. Eat more of the low cal and less of the high. Stay around 1200 a day to lose weight. If you slip one day, make up for it the next. It has worked for me for over 40 years. Trust me!!

Another tip you probably already know. Drink lots of water. We often mistake thirst for hunger, especially in our dry climate. Most of us don't experience real hunger. When you think you want to eat, try drinking a glass of water and see if that satisfies. Not soda, tea, coffee, or alcohol, but good old water. Most people are somewhat dehydrated (a major cause of headaches). Your body will thank you and after a while you will recognize your bodies craving for moisture, not food. Like a pump, the water flushes dead cells and impurities out and hydrated cells don't cling to water, so you will eliminate swelling.
Here's a tip about the most glorious of meals...breakfast. This is a no brainer. Don't skip it and don't eat processed sugar foods like pastries or donuts. Eat whole grains, fruit, and protein and your body will be set for a day of healthy eating. Sugar foods just spike your blood sugar, which then plummets, sapping your energy and making you think you are hungry for more sugar. Stop excuses about can't eat in the am and just start doing it.

Have You Checked Out The Novel?

2011-01-07T11:23:00.000-08:00

By the way, if you have not already seen my newly published novel, you can check it out at http://www.currentsdeepanddeadly.com/ Royal Caribbean is hosting a book signing while we are on the cruise and I'll be busy writing the sequel, Currents of Vengeance.

Ready to Cruise!

2011-01-07T11:14:00.000-08:00

As the time draws near to climb aboard RCCL's Mariner of the Seas and begin the journey around South America, I am trying a little self hypnosis or maybe it is just a good old fashioned talking to. . . myself. We'll be cruising for four weeks and that is wonderful, but the down side of any vacation and particularly one spent on a ship is the plentiful and varied food. No matter the time of day or night you can get pretty much anything you want to eat and that is not always a good thing.

People have been known to have difficulty fitting into the clothes they brought by the end of the trip. So, we try to think of the cruise as a spa vacation, where we visit the gym regularly, try to maintain a routine of walking around the deck, and select healthy portions and types of food (most of the time). After all, it is a vacation. Oh, this is what we should be doing all the time, right? Once again, I am reminded that health and fitness really are just a matter of the habits we develop for ourselves. I tell myself I am in this life for the long haul and staying healthy is the absolute priority. Looking good just comes naturally with the healthy part.

Busy aagh!

2010-12-20T17:55:00.000-08:00

Wow, things have heated up at The Barn and we are soooo busy. I've been working so many days and trying to work on the sequel to Currents Deep and Deadly that I haven't been hitting the gym as I normally do. Of course running up and down the stairs to help customers for 8 hours is exercise.

I know I'm going to eat too much over the next couple of weeks but there is just no doubt that when it is over I'll be back with the regulars at Balance Fitness. Then in January on my writing cruise to South America (complete with RCCL hosting a book signing) I'll utilize the gym just like the characters, Darcy and Mick, in my novel.

What are you doing to stay healthy and sane during the holidays? Do you have any REAL health resolutions and if so how will you keep them?

The Best Resolution -first posted a year ago

2010-12-09T12:04:00.000-08:00

We had a conversation with the owner of our gym about the huge number of new members they always get in January. People have great intentions to turn over a new leaf and lose weight or just get healthier. Unfortunately, it is typical that most of these members fade out of the picture by Spring. Why? More than likely, these folks were not really committed to their self-improvement. It is one thing to know what we should do, and quite another to completely internalize it and make fitness our top priority FOR LIFE.

This seems surprising in a way, because the feeling--the high, if you will--that comes with being in shape, looking good, and knowing that for the most part we are putting healthy fuel into our bodies, is incomparable. So, what to do? Let us know your ideas for turning a fitness resolution into actual life change.

We also have to renew our committment each year as we look forward to, and prepare to embrace, the changes that will inevitably take place in our lives.

Back to basics for the holidays

2010-12-09T11:46:00.000-08:00

Well, time has really gotten away from me and I know I'm not the only one. Book marketing is a whole new world and finding time to work on writing the sequel is difficult with everything else happening over the holidays. The Barn and Synergy are going along fine but the retail endeavor takes a lot of that energy and time that are so scarce.

So, again, now is the perfect time to take a deep belly breath and reaffirm a comittment to health and fitness. Just a few minutes a day to start with for some stretching, running in place, jogging up and down your stairs and starting the day with a wholesome substantial breakfast. Yes, that will go a long way and tomorrow and tomorrow and so on, it will be easier to expand to 20 minutes of exercise, 30, and so on. And don't forget it is all about water and fiber. Flatten your belly with those two elements in your diet. . . and of course, keep moving.

Things are heating up

2010-10-06T14:18:00.000-07:00

Wow! It turns out writing the book and even getting it published were only the beginning. Marketing and advertising are crazy. I'm forging relationships with independent bookstores who will carry Currents Deep and Deadly on consignment, including Tattered Cover in Denver and Boulder Bookstore. Two booksignings and one book reviewer are set up. Eventually I have to get back to the writing. Self publishing is great in many ways and I have a beautiful book to sell but there isn't enough time to do everything....and guess what is suffering? Of course the work out. Gotta get back on track, even if it means letting my Barn home decor store go. Health and fitness are the most important thing, cause without that you can't really optimize anything else. Keep moving and eat your veggies!!

Facebook blog

2010-09-12T13:29:00.000-07:00

Xlibris, my publisher, set up a blog on facebook. aalleman80107.

Back to fitness....I hope

2010-09-12T13:22:00.000-07:00

The past couple of months have been more than hectic with getting the book published and working in the shop. I'm afraid the thing that suffered the most was getting to the gym. No real harm done, though, and now getting back into the routine. Of course, I'm writing the sequel to the first book and still have the shop but I know I just have to pace myself and remember what is most important. If you're not healthy nothing else matters!

Exciting Book News

2010-08-30T10:04:00.000-07:00

The book, Currents Deep and Deadly, is published. I can't believe it. The press release is out to the media and in December, the book will be featured in the NY Times Sunday Book Review Magazine and in Publishers Weekly. We will have a book signing event at The Barn in October and I'll keep you posted about the details. I'd love to get your reactions to the excerpts on the website at http://www.currentsdeepanddeadly,com/ and this blog set up by the publisher, Xlibris. http://aalleman80107.wordpress.com/

Wow! Has it really been that long?

2010-07-28T12:54:00.000-07:00

I haven't been blogging, tweeting, or getting out much for the past six months, except to work on the shop and the book. Well, yipee, the book went to the publisher. It is called Currents Deep and Deadly and will eventually be offered for sale on on-line booksellers sites and my websight. It's my first attempt at writing a novel but I'm already working on the sequel. Just as a tease, here is a short description of the novel that will hopefully be out in September.

In three intertwining chronicles blended into one fast paced journey, Darcy Farthing offers tidbits of history and geography from her travel log of South American seaports, spins a tale of murder and madness aboard a cruise ship, and reveals her own devastating but enlightening personal crises. Through a series of unbelievable coincidences, she meets the man who could be her soul mate, battles a psychotic shipboard killer, and runs headlong into her carefully hidden past. The wondrous and terrifying events of this month long adventure meld together in ways that threaten to destroy her entire belief system...and her life.

A Fitness Resolution stll good for 2011

2009-12-29T07:55:00.000-08:00

The Barn Shops Are Blogging

2009-12-11T07:16:00.001-08:00

Our 20 shops at The Barn in Castle Rock now have a blog too. We'll be posting events as well as stories about the shops and about our shop owners. So, in additon to the website, http://www.thebarncastlerock.com/, you can get all the information you want, not to mention we twitter @TheBarnAntiques.

Meanwhile, the thaw is starting and we are hoping to solve our frozen pipe problems. But, first things first. I'm off to The Barn to check the shop, then to the gym to work out. Don't know about you but I tend to eat a lot more when it's cold. However, did you know that shivering is a great calorie burner--that is why you need to eat more--and this presents a weight loss opportunity. Maybe I'll resist turning on the heat in the car a little longer this morning to capitalize on the shivering effect and to offset the cookies I plan to make and undoubtedly eat this afternoon.

Positive Self Image or Vanity?

2009-11-30T11:01:00.001-08:00

You know, I got to thinking about why some people have a more difficult time than others developing and then maintaining an eating and exercise lifestyle that will keep them fit for life. I wonder if being on the vain side--really needing to look good in order to be comfortable--is a key. Maybe we need to be a little vain in order to make the small sacrifices necessary to stay look'n good. At least we need to put ourselves near the top of our prioriy list. We need to try to take the time to exercise and prepare and eat healthy, rather than constantly grabbing easy but fattening and low nutrition snacks. And this needs to happen despite job, kids, house, and other demands on our time. After all, in the long run we might be around and be productive longer if we make the necessary commitment now.

Renewed Commitment

2009-11-20T07:49:00.001-08:00

We know we are going to overindulge over the next few weeks, so we should cut ourselves some slack. But now is the time to mentally review how we are doing overall with health and fitness and renew our commitment for the coming year. Even though we will probably slip over the Holidays, we positively know we will be back on track in January. Remember the first rule. Water, water, water...at least two quarts a day to flush out fat cells and other impurities and to stay hydrated. Alternate each alcoholic beverage with a glass of water. Bye for now.

Will I finish the novel?

2009-11-04T07:29:00.000-08:00

Looks like I will. After writing more than 250 pages I gotta finish. This takes place on a cruise ship on a four week sailing around The Horn of South America. The main character, 40 year old Darcy Farthing, struggles with emotional issues surrounding twenty year old, but huge mistakes. She is also a pragmatic sceptic and there is a philosophical, spiritual, component to the story. Mainly it is a murder mystery woven through romance, travel, and mysterious coincidences that defy all logic, result in life-changing experiences, and raise questions about the flow of life and change.

A New Season and....

2009-10-29T08:17:00.000-07:00

a new opportunity for change. I've been sleeping longer, apparently because it seems so dark in contrast to just a couple weeks ago. So, the frost is on the garden and I've pulled out my leggings. Now I'm thinking Sari skirt with boots and a renewed excitement about stepping out. Most important, gotta keep up the exercise...we're in our 6th year of gym membership...and now is a great time to start the GLOP routine (see previous blog) and best of all, easy homemade soups. Full of vitamins, nurturing, and low calories. The perfect food. Got any good recipes?

Health Tips

2009-10-25T08:16:00.001-07:00

Maybe you want to take a look at previous posts on weight loss and fitness. In addition to what is there I wanted to suggest if you do the 1200 calorie a day regimen it would be a good idea to take a good multi-vitamin if you don't already. Let me know if you want more information or want to talk about the calorie counting method.

The Glop

2009-10-17T09:54:00.000-07:00

I wish this was a fun and clever acronym but alas, it is just what I call the pureed vegetable and fruit concoction I make about twice a week and try to drink every day. I first started making "smoothies" for my mom when she was laid up after surgery and not eating much, so she would be sure to get some nutrition.

Then, over time I modified or I should say simplified down to something that I credit with eliminating another layer of fat from my abdomen and renewing my energy. Also, I have a good feeling about getting more vegetables and fruits into my diet. This is so simple. I use a blender, not even a food processor, which I guess might be better. I puree a handful of baby spinach, a carrot, and any other vegetable I have on hand, like squash, green beans, green pepper, etc. Then I add a banana, an orange (with a little of the peel for vitamin K), an apple, maybe a peach, etc. and a couple of different kinds of berries, usually blueberries and raspberries. So, whatever you have, but a variety of good anti oxident fruits.

For liquid I use pure cranberry juice but orange or apple juice will work to make the consistancy drinkable. I end up with a full blender. I think the cranberry helps overcome the vegetable taste, but honestly, this has not been an issue. It tastes really good. I only drink about 6 ounces a day. Be sure to store in the refrigerator in an opaque container, since light can destroy the vitamins.

Reposting S. America

2009-10-15T07:30:00.000-07:00

Synergy Decor at The Barn

2009-10-13T07:27:00.001-07:00

Don't forget to check out our shops at The Barn in Castle Rock. Let me know what you think about us. Please visit Synergy, one of the 20 stores under our 100 year old roof. Tell me if there is something you are looking for but could not find and I'll see if I can accomodate. http://www.synergyatthebarn.com/

What book, you ask?

2009-10-12T13:43:00.000-07:00

Well, I've always wanted to try to write fiction. My Fed job entailed mass quantities of writing, but not anything fun and definitely nonfiction. So, I'm parlaying my knowledge of cruise ships and South American destinations into a murder mystery with several different twists. I have about 250 pages written and still don't know if it is any good. So I plan to enlist the help of some readers who like this genre and are willing to provide brutal feedback, before I plunge into publishing....first, though, I have to finish it. Agh!!

Another wellness tip

2009-10-11T07:47:00.001-07:00

Putting too much pressure on ourselves raises anxiety, which is self-defeating. Weight loss, like anything else worth achieving in life takes time and dedication. View it as a job. Something you know you will achieve over time. Relax and trust in the simple fact that your body will respond positively to reducing calories, without drastic diet alterations. Of course, the more you are used to eating, the more change you will have to make. Count those calories and stay around 1200 perday. WHOLE GRAIN is the key. Fills you up, provides fiber, and along with water, will help shed the pounds.

Second day

2009-10-08T07:17:00.000-07:00

Wow! if you like mid-century, look at this fabulous bar/cabinet. It's on the direct buy section of the website. http://www.synergyatthebarn.com/.
I hope someone is out there to see this. If you want to chat about challenges in getting it together for fitness or trying new paths, I've learned a lot as I moved through 50 years of challenges and change. One positive outcome leads to another and another. My newest endeavor is drafting a novel but I'm still focused on my own wellbeing and Synergy Decor. The book is just one more thing I'm trying. Don't be afraid to fail. Sometimes just giving it a shot is most important.
By the way, I'm selling my precious metal clay (PMC) kiln, if you know anyone interested. Great deal. check the website.

The Barn Antiques and Specialty Shops

2009-10-07T17:06:00.000-07:00

Just a note to locals. If you haven't already checked out The Barn in Castle Rock, you're missing a real treat. Synergy Decor is one of 20 shops in a 100 year old building at 3rd and Perry. We have a little of everything, living in harmony (synergy, if you will). From antiques to new home decor, jewelry, clothes, and gifts. http://www.thebarncastlerock.com/. We're on twitter, too.

Check out the shop and let me know any thoughts you have about my blog idea.

2009-10-07T16:31:00.000-07:00

synergyatthebarn.com

Repost: Weight Loss Tips.

2009-10-07T16:10:00.000-07:00

And passing healthy habits on to our children. I love this shot of my son, Major Shayne, the Air Force C130 navigator, and me in the beautiful rarified air of our Colorado high country.

My life long attempt to be healthy and not overweight and my biology background have taught me a few things. Once you get on a role moving your body everyday in exercises that are more than your normal daily routine and increasing your intake of vegetables and whole grains, you will see a renewed vigor and eventually, increased metabolism. Sure, genetics are important in body type, but everyone can reduce their fat dramatically with easy steps. DO NOT deprive yourself, DO NOT fast, and DO NOT go on a "diet". These are primarily created for someone to make money. Just learn to count calories and stick to 1200 to 1400 healthy calories a day to lose up to two pounds per week. Contact me if you need inspiration and details.

So here's a simple low tech. tip. Go buy a book that lists how many calories are in every food. Study the foods you eat and like. Eat more of the low cal and less of the high. Stay around 1200 a day to lose weight. If you slip one day, make up for it the next. It has worked for me for over 40 years. Trust me!!

Another tip you probably already know. Drink lots of water. We often mistake thirst for hunger, especially in our dry climate. Most of us don't experience real hunger. When you think you want to eat, try drinking a glass of water and see if that satisfies. Not soda, tea, coffee, or alcohol, but good old water. Most people are somewhat dehydrated (a major cause of headaches). Your body will thank you and after a while you will recognize your bodies craving for moisture, not food. Like a pump, the water flushes dead cells and impurities out and hydrated cells don't cling to water, so you will eliminate swelling.

Here's a tip about the most glorious of meals...breakfast. This is a no brainer. Don't skip it and don't eat processed sugar foods like pastries or donuts. Eat whole grains, fruit, and protein and your body will be set for a day of healthy eating. Sugar foods just spike your blood sugar, which then plummets, sapping your energy and making you think you are hungry for more sugar. Stop excuses about can't eat in the am and just start doing it.