Tuesday, November 27, 2012

Flax Oil and Back & Bis

Hey #fitfam! Hope everyone is doing well on #operationSXY so far!!! It's Day 3 for me! What day is it for you?? Are you staying strong? Fighting those cravings? Killing those workouts? I hope so! I love seeing all your tags on instagram already! We got this!!
I posted this above pic this morning and you all seemed to LOVE IT! Yes we have setbacks, YES it SUCKS! But instead of saying, wow I've already gone back so far, why try anymore? Why not just stay the same? Seriously.. I did think about doing that a few times... crazy.. 
BUT NO! We have to MOVE ON, NEW START. Be fresh for the New Year! So glad so many of you are with me on this! <3

Todays Eats:
Literally SO much water, I'm peeing ALLLL the time! 

Breakfast: 2 eggs & green beans drizzled with flax oil
Snack: Apple

Lunch: Turkey breast with bokchoy and cabbage and flax oil

Snack: Orange

Dinner: Cumin Shrimp, kale, onions, jalapenos, tomatoes

So it's day 3 and I'm feeling strong guys! YAY! No intense cravings, no sugar or caffeine withdrawals, not craving any dairyor grains so far. I seriously think the flaxseed oil I'm taking is helping! It gives me that fullness feeling, the "satiety factor", which makes me also crave less! A few of you asked what flaxseed oil was, so here's some things I found through the powerful tool of Google :P

Benefits of Flaxseed Oil:

The essential fatty acids in flaxseed oil are one of its key healing components. EFAs are particularly valuable because the body needs them to function properly, but can't manufacture them on its own. Essential fatty acids work throughout the body to protect cell membranes, keeping them efficient at admitting healthy substances while barring damaging ones.
One of the EFAs in flaxseed oil, alpha-linolenic acid, is known as an omega-3 fatty acid. Like the omega-3s found in fish, it appears to reduce the risk of heart disease and numerous other ailments.
Flaxseed oil is an excellent source of omega-3s: Just 1 teaspoon contains about 2.5 grams, equivalent to more than twice the amount most people get through their diets. Flaxseeds also contain omega-6 fatty acids in the form of linoleic acid; omega-6s are the same healthy fats found in vegetable oils.
Flaxseed oil only contains these alpha-linolenic acid (Omega 3 oils), and not the fiber or lignan components. Therefore, flaxseed oil provides the Omega 3 benefits, such as lipid-lowering properties, but not the laxative or anti-cancer properties.
Whole flaxseeds (not the extracted oil) are a rich source of lignans (phytoestrogens), substances that appear to positively affect hormone-related problems. Lignans may also be useful in preventing certain cancers and combating specific bacteria, fungi, and viruses, including those that cause cold sores and shingles.

Flaxseed may help to:

Lower cholesterol, protect against heart disease and control high blood pressure:
Several studies indicate that flaxseed oil, as well as ground flaxseeds, can lower cholesterol, thereby significantly reducing the risk of heart disease. Taking flaxseed oil may also protect against angina (chest pain) and high blood pressure. In addition, a five-year study done recently at Boston's Simmons College found that flaxseed oil may be useful in preventing a second heart attack. It may also help prevent elevated blood pressure by inhibiting inflammatory reactions that cause artery-hardening plaque and poor circulation.
Counter inflammation associated with gout, lupus and fibrocystic breasts:
Omega-3 fatty acids appear to limit the inflammatory reaction associated with these conditions. In cases of lupus, flaxseed oil not only reduces inflammation in the joints, skin and kidneys, but also lowers cholesterol levels that may be elevated by the disease. Taking flaxseed oil for gout may lessen the often sudden and severe joint pain or swelling that is a symptom of this condition. In addition, the ability of omega-3 fatty acids to boost the absorption of iodine (a mineral often found in low levels in women suffering from fibrocystic breasts) makes flaxseed oil potentially valuable for treating this often painful condition.
Control constipation, haemorrhoids, diverticular disorders and gallstones:
As they are high in dietary fibre, ground flaxseeds can help ease the passage of stools and thus relieve constipation, haemorrhoids and diverticular disease. In those with diverticular disease, flaxseeds may also keep intestinal pouches free of waste and thus keep potential infection at bay. Taken for inflammatory bowel disease, flaxseed oil can help to calm inflammation and repair any intestinal tract damage. In addition, the oil may prevent painful gallstones from developing and even dissolve existing stones.
Treat acne, eczema, psoriasis, sunburn and rosacea:

The essential fatty acids in flaxseed oil are largely responsible for its skin-healing powers. Red, itchy patches of eczema, psoriasis and rosacea often respond to the EFA's anti-inflammatory actions and overall skin-soothing properties. Sunburned skin may heal faster when treated with the oil as well. In cases of acne, the EFAs encourage thinning of the oily sebum that clogs pores.

Promote healthy hair and nails:
The abundant omega-3 fatty acids in flaxseed oil have been shown to contribute to healthy hair growth (in fact, low levels of these acids may cause dry and lackluster locks). Hair problems exacerbated by psoriasis or eczema of the scalp may respond to the skin-revitalizing and anti-inflammatory actions of flaxseed oil as well. Similarly, the oil's EFAs work to nourish dry or brittle nails, stopping them from cracking or splitting

Minimise nerve damage that causes numbness and tingling as well as other disorders:
The EFAs in flaxseed oil assist in the transmission of nerve impulses, making the oil potentially valuable in treating conditions of numbness and tingling. The oil's nerve-nourishing actions may also help in the treatment of Parkinson's disease, a degenerative disorder of the nervous system, and protect against the nerve damage associated with diabetes and multiple sclerosis.
Reduce cancer risk and guard against the effects of ageing:
The lignans in flaxseed appear to play a role in protecting against breast, colon, prostate, and perhaps skin cancer. Although further studies are needed, research undertaken at the University of Toronto indicates that women with breast cancer, regardless of the degree of cancer invasiveness, may benefit from treatment with flaxseed. Interestingly, the lignans may protect against various effects of ageing as well.
Treat menopausal symptoms, menstrual cramps, female infertility and endometriosis:
Because the hormone-balancing lignans and plant estrogens (phytoestrogens) in flaxseed help stabilise a woman's estrogen-progesterone ratio, they can have beneficial effects on the menstrual cycle, and relieve the hot flashes of perimenopause and menopause. Flaxseed may also improve uterine function and thus treat fertility problems. In addition, the essential fatty acids in flaxseed have been shown to block production of prostaglandins, hormonelike substances that, when released in excess amounts during menstruation, can cause the heavy bleeding associated with endometriosis.
Fight prostate problems, male infertility and impotence:
The EFAs in flaxseed oil may help to prevent swelling and inflammation of the prostate, the small gland located below the bladder in males that tends to enlarge with age. Symptoms of such enlargement, such as urgency to urinate, may lessen as a result. The EFAs also play a role in keeping sperm healthy, which may be of value in treating male infertility, and they can improve blood flow to the penis, a boon for those suffering from impotence.
Source: http://www.herbwisdom.com/herb-flaxseed-oil.html
Flax Oil is a rich source of omega-3 fats that help regulate cellular processes, influence membrane function, and produce hormones. It promotes fat burning and decreases fat storage, thereby, revving up metabolism for effective and long-lasting weight loss.

Research shows 
Flax Oil lowers cholesterol and triglycerides, banishes arthritis and migraines, helps asthma, and controls attention deficit hyperactivity disorder (ADHD). It also helps to balance blood sugar levels by providing the "satiety factor."


Morning: Blogilates Livestrong De-Bloat Youtube video and Mari Winsor 20 Minutes Pilates 
Afternoon: Back and Bis with 15 minute incline walk and 15 minute jog!

Back and Bis Workout:

Wide grip pull down 4x12
Bent over row 4x12
Bent over lat raise 3x12
Single arm row 4x12
DB Curl 4x12 (2 straight, 2 angled out)
DB hammer curl 4x12
Preacher curls 4x12

Just feel so badass whenever I listen to Linkin Park while lifting!
Burn baby BURN!


  1. Awesome eats! And I gotta say, your dedication to this challenge is SUPER motivational. Seriously, you rock girl!!! :D

    1. eek thanks Zandra!!! YOU are motivational! Love youu <3

  2. Hi, My name is Sydney and i was just wondering if you could post one day about what you typically get at the grocery store? Also is it okay to consume the "Skinny cow ice cream" to count towards carb consumption in gaining muscle mass?