I just read an astonishing fact in Dr. Anderson's book, "Living a Longer Healthier Life" (companion guide and workbook to "Habits of Health"). It states that we lose on average a pound of muscle per year after age 20. Yikes!!! Since each pound consumes 50 - 70 calores of energy in a twenty-four hour period, by the time we're forty we've lost about 1400 calories of energy expenditure a day! Although this rate will slow as we age and as we continue to lose muscle mass, it's negative effect on our energy balance and health will continue. And because modern medicine has eliminated many infectious diseases, our life span has been extended significantly-so as we grow older and become more sedentary, our bodies are carrying an unhealthy amount of fat.
This is why is it so important for everyone to be including a weight resistance program along with your exercise. (Along with a balanced eating program) This will help you keep as much of your lean muscle mass as you can, and therefore raise your metabolism and calories used. Not to mention it is so beneficial for bone health also.
So I am writing this as I sit at my booth at our county Fair. I am also directly across the room from the local hospital booth where they are checking blood pressures, blood sugars, weight, and BMI,etc. I want so badly to grab those people and let them know that we have such a great program to help! Oh well, I'm grateful for those who do wander over my way and try my samples and take some info. I love helping people get healthy!
If you would like to be on my weekly email list for more tips and recipes, send me an email and I'd be happy to add you on! gloria.rudd@yahoo.com
Food journal
Be prepared to be amazed.....I have been staying on track and eating healthy for days now! Even with all this Fair food. I must be scaring off the little beasties :) ....or finally taking my own advice!
Peach oatmeal (Meal Replacement)
Dark Chocolate antioxidant shake (MR)
beef jerkey (snack)
chocolate crunch bar (MR)
cranberry mango fruit drink w/fresca(MR) my favorite!
cherry pomegranate antioxidant shake w/fresca) (MR) wow! another favorite!
chicken Greek Gyro (minus theh pita + extra lettuce) wonderful :)
Omega 3 supplement
68 oz. water
Energy level 10!, partly because of an incredibly busy week and running on pure adrenalin.
****Shout out to: my kids for learning such good nutrition and exercise habits and for inspiring others to follow their lead. Love ya!
****Did you know: That we are swimming in a sea of nutrition pollution. Over 90 percent of the food we eat on a typical American diet is processed, meaning that in addition to all those energy-dense extra calories, we're eating a diet that's:
l.High Glycemic (e.g. high fructose corn syrup)
2.High fat
3. High in salt
4. High in chemicals
Vietnamese Beef Salad
beef steak (sliced very thin),
Saute in a little olive oil, and splash on some lite soy sauce and simmer for 5 minutes
slice yellow onion and cover in rice vinegar and marinate for at least 2 hours.
Chop lettuce, top with beef and juice, and pickled onions. Add a spoonful of onion vinegar over salad, and top with chopped tomatoes.
So yummy and incredibly low carb.
Though the journey that lies ahead may have valleys and hills, the climb will be worth it. The threatening shadows that try to damper the spirit will give way to a better awareness of the light that lies ahead. To press forward, will move us beyond our own perceptions and limitations, and give us the ability to see that success is found not outside, but within us.
Thursday, August 27, 2009
Sunday, August 23, 2009
What is the real goal?
Don't you just love those "Aha" moments, when the light bulb turns on and an epiphany presents itself, and you wonder... "Why didn't I realize that before?"
One of those moments clicked for me today.
I read an interesting article today that stated, "Weight loss in itself as a goal, is a guarantee for failure". It went on to explain that there has to be more to it than that. So you reach your goal.... and then what? The goal needs to be your "Why". The goal gets you to that thing you want after reaching that pivotal point. Why does someone want to lose weight? Everyone that is trying to lose weight has their why....but a lot of the time they lose their focus, and it becomes all about a number on the scale, or a size of clothing. How different it would be, to have first and foremost motivating you....the reason you want to feel better. We tend to be able to rattle off the things we don't like about being overweight or unhealthy. Negativity comes so easily. But if we focus on the opposite of those things (that is what we are wanting, isn't it?), suddenly a new light is shed and we have a renewed sense of motivation. We can see that positive thing we are striving for. Try filling in the blanks here......"What I really want is_______, and then what I would do is_______, and I just want to feel_______. The reasons are personal, and unique for each individual. Those people that get to their goal.....and maintain it, have found that "Thing", that comes as a result of getting there. They find joy in the experiences they can now enjoy because of reaching their goal. "Weight loss is not an end in itself; it is the means to an end....It is the means to achieve more important goals".
Now you have the "Aha" moment too! What will you do with it? If you are fortunate enough to already be in a place of optimal health, hats off to you! There are some of us following along and will be there soon too. But never lose focus on what your healthy body is giving you and take note of where you want to be 10, 20, 40 years from now. Let's all be grateful for these amazing bodies that have been given to us, and strive to take the best care possible of them. Give thanks that we are still breathing in and out, and each single thing we can do beyond that, is just one more blessing we have.
I know I'm grateful for all I have, and for my health and strength. My "why" at the moment, is to preserve what I have, improve what I can, and enjoy all that is left.
Food journal (we won't talk about yesterday and the cookies made for the lemonade stand...you get my drift) Dang those little beasties again! ---the cookies, not the kids :)
Peach oatmeal (meal replacement - MR)
caramel crunch bar - MR
chili nacho cheese puffs - MR
Handful of almonds - snack
Roast beef
stirfry (onion, garlic, zucchini, sugar snap peas, bok choy) delicious
cucumbers in vinegar
baked squash
sugar free Popsicle
65 oz water
omega 3 supplement
***Shout out to: New client couple... 4 days on the 5 & 1 and she's lost 4 lbs, and he's lost 10 pounds! Way to go, keep it up. You're feeling better already, and there's only more of that to come!!!
***Did you know: That the "masters" of weight loss (those who have maintained if for more than 2 years),view what they do to control their weight as lifestyle change. They accept that they cannot return to their old ways. But they neither regret their choices nor feel sorry for themselves. They understand that weight maintenance takes effort and determination. Yet the masters make it clear that any hardships associated with maintenance are far less troublesome than the difficulties endured when they were overweight.
One of those moments clicked for me today.
I read an interesting article today that stated, "Weight loss in itself as a goal, is a guarantee for failure". It went on to explain that there has to be more to it than that. So you reach your goal.... and then what? The goal needs to be your "Why". The goal gets you to that thing you want after reaching that pivotal point. Why does someone want to lose weight? Everyone that is trying to lose weight has their why....but a lot of the time they lose their focus, and it becomes all about a number on the scale, or a size of clothing. How different it would be, to have first and foremost motivating you....the reason you want to feel better. We tend to be able to rattle off the things we don't like about being overweight or unhealthy. Negativity comes so easily. But if we focus on the opposite of those things (that is what we are wanting, isn't it?), suddenly a new light is shed and we have a renewed sense of motivation. We can see that positive thing we are striving for. Try filling in the blanks here......"What I really want is_______, and then what I would do is_______, and I just want to feel_______. The reasons are personal, and unique for each individual. Those people that get to their goal.....and maintain it, have found that "Thing", that comes as a result of getting there. They find joy in the experiences they can now enjoy because of reaching their goal. "Weight loss is not an end in itself; it is the means to an end....It is the means to achieve more important goals".
Now you have the "Aha" moment too! What will you do with it? If you are fortunate enough to already be in a place of optimal health, hats off to you! There are some of us following along and will be there soon too. But never lose focus on what your healthy body is giving you and take note of where you want to be 10, 20, 40 years from now. Let's all be grateful for these amazing bodies that have been given to us, and strive to take the best care possible of them. Give thanks that we are still breathing in and out, and each single thing we can do beyond that, is just one more blessing we have.
I know I'm grateful for all I have, and for my health and strength. My "why" at the moment, is to preserve what I have, improve what I can, and enjoy all that is left.
Food journal (we won't talk about yesterday and the cookies made for the lemonade stand...you get my drift) Dang those little beasties again! ---the cookies, not the kids :)
Peach oatmeal (meal replacement - MR)
caramel crunch bar - MR
chili nacho cheese puffs - MR
Handful of almonds - snack
Roast beef
stirfry (onion, garlic, zucchini, sugar snap peas, bok choy) delicious
cucumbers in vinegar
baked squash
sugar free Popsicle
65 oz water
omega 3 supplement
***Shout out to: New client couple... 4 days on the 5 & 1 and she's lost 4 lbs, and he's lost 10 pounds! Way to go, keep it up. You're feeling better already, and there's only more of that to come!!!
***Did you know: That the "masters" of weight loss (those who have maintained if for more than 2 years),view what they do to control their weight as lifestyle change. They accept that they cannot return to their old ways. But they neither regret their choices nor feel sorry for themselves. They understand that weight maintenance takes effort and determination. Yet the masters make it clear that any hardships associated with maintenance are far less troublesome than the difficulties endured when they were overweight.
Friday, August 21, 2009
Temptation around every corner
Reno, NV = temptation. It's not the slots that are tempting for me, it's the abundance of decadent food! And not very healthy food for the most part. Here I am, at the National Fitness Expo with a friend, promoting our healthy eating program to gym owners, and even though I completely know better, give in to the food calling me from every corner. What kind of example am I?
Why is it that I cave in under social situations. And even when I know how that the tomato basil pasta and breadsticks including cheesecake for dessert, are going to make me feel a couple hours from then, I act like a rebellious 3 year old and tell my conscience,"yea, but I did good the first part of the day", or "I'll get back on track tomorrow".... then I indulge, only to regret it completely. When will I learn. Eating unhealthy and or too much, is not worth it later! Especially much later, when the effects of this kind of eating manifest itself as something more serious. I have to keep telling myself I know better, and vow to do better starting now!
It's a process that takes constant effort, and constant awareness and determination to do better.
I do believe that I am ready to stay on track now, (and so much easier now that I am home).
So now you see me, the not so perfect health coach. I struggle like so many others, but I know the struggle will be worth the effort and the things I have learned about health and nutrition keep me motivated to strive for better health. I truly believe that I will one day master this thing called optimal health. Hopefully sooner than later!
I am 45....likely half way through my life! On one hand a scary thought that my life is half over, yet even more scary to think I still have that many more years ahead of me, and know that my health will determine the quality of that life. Some serious contemplating going on here..... how would I like to envision my life for the next 45 years?
If I could paint the picture of the rest of my life, it would look something like this. Growing old with my wonderful husband. Seeing places I haven't seen before. Walking, hiking, biking and enjoying the great outdoors. Taking my kids and grandkids camping, fishing and to fun places. Helping my grandkids appreciate the wonderful things about living on a farm in the country. Being able to take care of my yard and flowers. Being active in my community and promoting health and nutrition. Educating grade school age kids about healthy lifestyles to give them a better chance of good health in their futures. I want to be 80 and feel 5o. I want to feel Spry. I don't want my health to hold me back from enjoying the second half of my life. I want my health to propel me forward into it.
What I do now.....WILL affect my future... this I do know. So here's to tomorrow, may we all make it better than yesterday!
Food Journal
Blueberry antioxidant shake (meal replacement - MR)
8 Peach oatmeal cookies (MR) so good!
Peanut Butter crunch bar (MR)
Chili Nacho Cheese puffs (MR)
Chipotle Chicken salad = lean and green meal
banana pudding (MR)
74 oz. water
omega 3 supplement
flax meal (added to cookies)
Felt so good to get back on track. Energy level much better than last few days.
Tried out the new Mountain bike. Will take some getting use to. Nevertheless, a great workout today. Warning.....weekend ahead.....need to mentally prepare for this. Son wants lemonade stand with homemade cookies! Let's see...can I find a cookie recipe that I don't like, but everyone else will?...Probably not...must find willpower instead:O
***Shout out to: Anyone and everyone who stays on track this entire weekend! If you can do it, so can I.
***Did you know: That according to the National Weight Control Registry, that only 20% of dieters successfully keep off lost weight for more than a year. That's because after we reach our goal, we let old habits creep back in. But people who win at weight loss consistently eat the same way even after they've slimmed down. In fact, the NWCR found that dieters who maintain their healthy eating habits every single day are 1 1/2 times more likely to maintain their weight loss over time than those who relax their diets on weekends. ---quote from prevention magazine
Are they talking to me or what!
Why is it that I cave in under social situations. And even when I know how that the tomato basil pasta and breadsticks including cheesecake for dessert, are going to make me feel a couple hours from then, I act like a rebellious 3 year old and tell my conscience,"yea, but I did good the first part of the day", or "I'll get back on track tomorrow".... then I indulge, only to regret it completely. When will I learn. Eating unhealthy and or too much, is not worth it later! Especially much later, when the effects of this kind of eating manifest itself as something more serious. I have to keep telling myself I know better, and vow to do better starting now!
It's a process that takes constant effort, and constant awareness and determination to do better.
I do believe that I am ready to stay on track now, (and so much easier now that I am home).
So now you see me, the not so perfect health coach. I struggle like so many others, but I know the struggle will be worth the effort and the things I have learned about health and nutrition keep me motivated to strive for better health. I truly believe that I will one day master this thing called optimal health. Hopefully sooner than later!
I am 45....likely half way through my life! On one hand a scary thought that my life is half over, yet even more scary to think I still have that many more years ahead of me, and know that my health will determine the quality of that life. Some serious contemplating going on here..... how would I like to envision my life for the next 45 years?
If I could paint the picture of the rest of my life, it would look something like this. Growing old with my wonderful husband. Seeing places I haven't seen before. Walking, hiking, biking and enjoying the great outdoors. Taking my kids and grandkids camping, fishing and to fun places. Helping my grandkids appreciate the wonderful things about living on a farm in the country. Being able to take care of my yard and flowers. Being active in my community and promoting health and nutrition. Educating grade school age kids about healthy lifestyles to give them a better chance of good health in their futures. I want to be 80 and feel 5o. I want to feel Spry. I don't want my health to hold me back from enjoying the second half of my life. I want my health to propel me forward into it.
What I do now.....WILL affect my future... this I do know. So here's to tomorrow, may we all make it better than yesterday!
Food Journal
Blueberry antioxidant shake (meal replacement - MR)
8 Peach oatmeal cookies (MR) so good!
Peanut Butter crunch bar (MR)
Chili Nacho Cheese puffs (MR)
Chipotle Chicken salad = lean and green meal
banana pudding (MR)
74 oz. water
omega 3 supplement
flax meal (added to cookies)
Felt so good to get back on track. Energy level much better than last few days.
Tried out the new Mountain bike. Will take some getting use to. Nevertheless, a great workout today. Warning.....weekend ahead.....need to mentally prepare for this. Son wants lemonade stand with homemade cookies! Let's see...can I find a cookie recipe that I don't like, but everyone else will?...Probably not...must find willpower instead:O
***Shout out to: Anyone and everyone who stays on track this entire weekend! If you can do it, so can I.
***Did you know: That according to the National Weight Control Registry, that only 20% of dieters successfully keep off lost weight for more than a year. That's because after we reach our goal, we let old habits creep back in. But people who win at weight loss consistently eat the same way even after they've slimmed down. In fact, the NWCR found that dieters who maintain their healthy eating habits every single day are 1 1/2 times more likely to maintain their weight loss over time than those who relax their diets on weekends. ---quote from prevention magazine
Are they talking to me or what!
Friday, August 14, 2009
Average days are a good thing
So as to not overwhelm you with so much info on a daily basis, plus, I might run out of ideas and info at this rate...:) I will cut down my blogs to a couple times a week. Be sure to check in and feel free to give me feedback, and any ideas on health you would like addressed.
Today was an average, yet productive day. However, disappointing in that I didn't get any scheduled exercise today. Still a good day and feel great.
Food journal
baked chicken, green salad (don't ask me why this for breakfast...it just sounded really good)
chocolate crunch bar - (Meal Replacement)
strawberry shake - MR
cinnamon pretzel sticks - MR
chocolate ready drink - MR
cheese, pickles, olives
piece of chicken
banana pudding - MR
75 oz. water
omega 3 supplement
essential 1 digestive supplement
***Shout out to: Client Jerry for an amazing 17 pound weight loss his first week on the program! (No, this is not typical:-)
***Did you know.... Exercise is a great substitute for stress snacking, because it releases endorphins and boosts your mood. You could also allow yourself your favorite "Healthy" treat, just make sure it is compatable with whatever program you are on, even maintenance. Then eat slowly, without distractions and savor your favorite flavors, and congratulate yourself on choosing wisely, and notice how much better you feel, than if you would have had that unhealthy treat.
Today was an average, yet productive day. However, disappointing in that I didn't get any scheduled exercise today. Still a good day and feel great.
Food journal
baked chicken, green salad (don't ask me why this for breakfast...it just sounded really good)
chocolate crunch bar - (Meal Replacement)
strawberry shake - MR
cinnamon pretzel sticks - MR
chocolate ready drink - MR
cheese, pickles, olives
piece of chicken
banana pudding - MR
75 oz. water
omega 3 supplement
essential 1 digestive supplement
***Shout out to: Client Jerry for an amazing 17 pound weight loss his first week on the program! (No, this is not typical:-)
***Did you know.... Exercise is a great substitute for stress snacking, because it releases endorphins and boosts your mood. You could also allow yourself your favorite "Healthy" treat, just make sure it is compatable with whatever program you are on, even maintenance. Then eat slowly, without distractions and savor your favorite flavors, and congratulate yourself on choosing wisely, and notice how much better you feel, than if you would have had that unhealthy treat.
Thursday, August 13, 2009
Group Food Outings
Hitting your favorite restaurant with friends? The celebratory atmosphere means you're more likely to let your dietary guard down. Typically, when you eat with another person, you consume 35 percent more than you would alone, and the amount you eat increases as much as 10 percent with each additional person at the table!
Sidestep it: Practice crowd control by sitting next to the smartest eater, sharing with her or reaching for the same foods she does. To forestall those "Come on, have just one more" when out with friends, always leave a little food on your plate. If your friends still think you are finishing, they're not as likely to offer you more. Don't be afraid to say, "Oh, I'm full, I need a box for the rest." And take into consideration the great example you will be setting for those around you. It's easy to want to fit in and eat what everyone else is eating and the quantity too, but use your smarts, and set the trend yourself. You will be so much happier and feel so much better if you only eat till you are satisfied. Give it a try.
Journaling:
Got my bike ride in. No near mishaps today. Felt great all day.
Food Journal:
Dutch chocolate shake (Meal Replacement-MR)
Honey Mustard Pretzel Sticks- MR
Salad topped with buffalo chicken - lean and green meal
chocolate mint crunch bar- MP
parmesan cheese puffs - MP
vegies and dip
strawberry shake- MP
68 oz. water
omega 3 supplement
essential 1 - digestive enzyme supplement
Recipe:
Steak and Roasted Vegetables
Marinate 4 oz. of flank steak in light vinaigrette (Italian etc., just no sweet ones). Heat oven to 450 degrees. Place 1 cup sliced zuchinni, 1/2 cup sliced onion, 1 cup whole mushrooms, 1/2 cup each 1" slices of red and green peppers, on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast 15 minutes. Grill or broil steak to desired doneness. Slice steak and serve with vegetables.
**Shout out to: my client Jenny, from Tennessee, on hanging in there and making great food choices during her luncheon with friends! You are such a great example.
*** Did you know: Restaurants and theaters often keep their thermostats low. That's a bummer for your waistline, because your body needs to eat more to stay warm, says experts. In hot temps, you'll drink more liquids and eat less. So, bring a sweater with you when you go out to dinner or to the movies!
Sidestep it: Practice crowd control by sitting next to the smartest eater, sharing with her or reaching for the same foods she does. To forestall those "Come on, have just one more" when out with friends, always leave a little food on your plate. If your friends still think you are finishing, they're not as likely to offer you more. Don't be afraid to say, "Oh, I'm full, I need a box for the rest." And take into consideration the great example you will be setting for those around you. It's easy to want to fit in and eat what everyone else is eating and the quantity too, but use your smarts, and set the trend yourself. You will be so much happier and feel so much better if you only eat till you are satisfied. Give it a try.
Journaling:
Got my bike ride in. No near mishaps today. Felt great all day.
Food Journal:
Dutch chocolate shake (Meal Replacement-MR)
Honey Mustard Pretzel Sticks- MR
Salad topped with buffalo chicken - lean and green meal
chocolate mint crunch bar- MP
parmesan cheese puffs - MP
vegies and dip
strawberry shake- MP
68 oz. water
omega 3 supplement
essential 1 - digestive enzyme supplement
Recipe:
Steak and Roasted Vegetables
Marinate 4 oz. of flank steak in light vinaigrette (Italian etc., just no sweet ones). Heat oven to 450 degrees. Place 1 cup sliced zuchinni, 1/2 cup sliced onion, 1 cup whole mushrooms, 1/2 cup each 1" slices of red and green peppers, on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast 15 minutes. Grill or broil steak to desired doneness. Slice steak and serve with vegetables.
**Shout out to: my client Jenny, from Tennessee, on hanging in there and making great food choices during her luncheon with friends! You are such a great example.
*** Did you know: Restaurants and theaters often keep their thermostats low. That's a bummer for your waistline, because your body needs to eat more to stay warm, says experts. In hot temps, you'll drink more liquids and eat less. So, bring a sweater with you when you go out to dinner or to the movies!
Wednesday, August 12, 2009
Some days you just have to be careful!
I followed you solo exercisers, and went out on my own for my bike ride this morning. I found going solo was great for letting your mind wander and for taking in all the beauty around. And then my interesting ride began. Ran over what I thought was a stick on the road...no, it was a snake! Talk about get your heart rate up for a few minutes! Then as I was cruising along, I could hear a car coming up behind me, so I was carefully staying as far right as possible, and I noticed a long haired black calico cat, sweetly swishing it's tail, and starting across the road to my left and a little ahead. I was shouting in my head..."no, no, no cat, go back". The car approaching closer, and closer, and then....yep you guessed it, thump! Cat was hit and went flying about 10 feet from me, and yes the car veered to the left to avoid me and got the cat. Mixed emotions here, because of me, the cat lost his ninth life, yet grateful the car didn't swerve to miss the cat and hit me! Sorry cat.
And then later in the ride, almost got hit by a tractor pulling out onto the road, and then followed the garbage truck for a mile as he picked up cans and dumped them along the way. Amazing how much garbage flies out of the truck in just a mile, disgusting. And I thought all the garbage along the sides of the road was from inconsiderate drivers passing by. I did make it home in one piece, but I realized that some days you just have to be careful! (I should probably look into purchasing a bike helmet huh?)
On that note....some days you just have to be careful when it comes to your food choices too....yeah, you knew I was going to go there didn't you? Just can't help myself. Life just relates to health in so many ways :) If you're not careful and you don't watch out, those dang food triggers, or those stressed out or bored moments can get you! You have to always be aware and on your toes, and stay safe. Yes, some of those foods really are not safe for your body...think high fat, high sugar, highly processed foods...recipe for disaster!
And then later in the ride, almost got hit by a tractor pulling out onto the road, and then followed the garbage truck for a mile as he picked up cans and dumped them along the way. Amazing how much garbage flies out of the truck in just a mile, disgusting. And I thought all the garbage along the sides of the road was from inconsiderate drivers passing by. I did make it home in one piece, but I realized that some days you just have to be careful! (I should probably look into purchasing a bike helmet huh?)
On that note....some days you just have to be careful when it comes to your food choices too....yeah, you knew I was going to go there didn't you? Just can't help myself. Life just relates to health in so many ways :) If you're not careful and you don't watch out, those dang food triggers, or those stressed out or bored moments can get you! You have to always be aware and on your toes, and stay safe. Yes, some of those foods really are not safe for your body...think high fat, high sugar, highly processed foods...recipe for disaster!
It's been one week today since I started the 5&1 program. I have felt so great all week, my clothes are a lot more comfortable, and I lost 6 pounds this week! (The first couple of weeks there is increased water loss along with fat loss) I don't expect this kind of result each week, yet it's incredibly motivating! I can do this.
Food Journal:
peach oatmeal (added cinnamon for new twist) - (Meal Replacement - MR)
banana shake - MR
pickles, cheese, olives - snack
boiled egg- snack
chocolate crunch bar - MR (divine!)
deviled egg - snack
homemade buffalo chicken, green salad, -(wonderful)
chocolate pudding - MR
66 oz. water,
omega 3 supplement
essential 1 digestive enzyme
Felt great all day, energy level 8, slept good last night. Not at all hungry all day. Ate every 2 hours.
***Shout out to: fellow health coach Lori, the wife of our latest physician/health coach, and her 4 1/2 pound weight loss her first week on the 5 & 1. Congrats and thanks for all you are doing to help improve the health of your patients.
***Did you know....that you might have a "fat" tooth. The tongue has a receptor for fat, just as it does for sweets and salty, research shows. "The richness and creaminess of foods like ice cream and the texture of chocolate can make them irrestistable to us." says Bonnie Taub-Dix, a national spokesperson for the American Diabetic Association. To curb your fat cravings, eat every 3 hours, and munch on Protein and fiber-rich foods, such as chicken and vegetables, which keep you feeling full--and less likely to pig out." --end quote
Tuesday, August 11, 2009
Why is a healthy weight so important anyway?
Part of my responsibility as a Health Coach is to educate people not only how to achieve optimal health, but to let them know why it is so important.
So, why is reaching a healthy weight so important anyway? Taken straight from "Habits of Health"...for starters it can:
*Help you live longer
*Improve the quality of your life
*Slow down the aging process
*Improve your mental outlook and increase your happiness
*Improve your work performance
*Improve your sleep
*Lower your blood pressure, cholesterol, (especially bad cholesterol),and triglycerides
*Lower your risk for heart attack or stroke
*Lower your blood sugar
*Eliminate insulin resistance
*Reverse and possibly eliminate metabolic syndrome
*Dramatically lower your risk of developing diabetes or, if you have diabetes, arrest and even reverse is progression
*Lower your risk for liver and gall bladder disease
*Lower your risk for varicose veins, deep vein thrombosis, and blood clots
*Help you breathe better
*Eliminate sleep apnea
*Lessen or eliminate asthma, bronchitis, and other lung problems
*Lower your risk of getting arthritis or, if you have arthritis, relieve your pain
*Increase your chances of getting pregnant
*Improve the health of you and your baby during pregnancy
*Markedly lower your risk for many types of cancer
Just a drop of 10% in body weight lowers your risk of disease by over 50%!!! and that risk continues to drop as you reduce your BMI (body mass index) below 25.
So.... are you concerned about any of the above? I know I am! I want to do everything I can to prevent those things and enjoy the rest of my life.... how about you?
So, why is reaching a healthy weight so important anyway? Taken straight from "Habits of Health"...for starters it can:
*Help you live longer
*Improve the quality of your life
*Slow down the aging process
*Improve your mental outlook and increase your happiness
*Improve your work performance
*Improve your sleep
*Lower your blood pressure, cholesterol, (especially bad cholesterol),and triglycerides
*Lower your risk for heart attack or stroke
*Lower your blood sugar
*Eliminate insulin resistance
*Reverse and possibly eliminate metabolic syndrome
*Dramatically lower your risk of developing diabetes or, if you have diabetes, arrest and even reverse is progression
*Lower your risk for liver and gall bladder disease
*Lower your risk for varicose veins, deep vein thrombosis, and blood clots
*Help you breathe better
*Eliminate sleep apnea
*Lessen or eliminate asthma, bronchitis, and other lung problems
*Lower your risk of getting arthritis or, if you have arthritis, relieve your pain
*Increase your chances of getting pregnant
*Improve the health of you and your baby during pregnancy
*Markedly lower your risk for many types of cancer
Just a drop of 10% in body weight lowers your risk of disease by over 50%!!! and that risk continues to drop as you reduce your BMI (body mass index) below 25.
So.... are you concerned about any of the above? I know I am! I want to do everything I can to prevent those things and enjoy the rest of my life.... how about you?
Didn't get any scheduled exercise in today. I'm really wishing I would have, I actually miss not going for my bike ride! Amazing how much harder it is to exercise when my exercise partner is out of town. Kudos to all of you that have the willpower and determination to exercise all on your own! You are such an example to the rest of us!!! So, tomorrow I will follow your lead and I WILL get out there and exercise.
Food journal:
Apple Cinnamon oatmeal- meal replacement (MR)
Smore crunch bar - MR
cherry pomegranate antioxidant shade - MR
peanut butter crunch bar - MR
Parmesan cheese puffs - MR
Chef salad - lean and green meal
cranberry mango- MR mixed with fresca (one of my top favorites!)
72 oz. water
citrus magarita antioxidant flavor infuser added to water
omega 3 supplement
essential 1 - digestive enzyme and probiotic
Energy level: 8 - felt great, a little hungry in the afternoon, but had gone too long before my next meal. Felt fine after my bar.
***Shout out to....fellow health coach, Kristy Medina from Salt Lake, on losing 125 pounds!! Woo Hoo. Way to go girl!
*** Did you know... According to a study in the Journal of Personal and Social Psychology, that people who go for a brisk 10 minute walk, feel more awake and experience a surge in energy that lasts up to two hours after they walk? Give it a try!
Monday, August 10, 2009
The Secret to Life Longevity
According to Dr. Wayne Anderson, critical care physician and author of "Dr. A's Habits of Health", "Aging is a cellular process that happens to every one of us, and how long we live is directly related to how well we take care of our bodies and our cells. The changes you start making now, can have an effect on your life expectancy in as little as 3 months.
Genetics and unavoidable diseases, clearly do have an influence on how long you are going to live. Studies have been done to determine that genetics determine only 20 to 30 percent of your health and longevity. Your own lifestyle and behavior make up the other 70 to 80 percent!
Let's start by looking at averages. According to insurance actuarial tables, today's average life expectancy for women is age 80 and for men age 75. Of course that's just the averages. If you apply Dr. A's habits of health, you have the capability of extending your life by as much as 35% beyond those numbers." --end quote
It is so critical that we take care of our bodies as though they are the only ones we are going to have for the rest of our lives:)...... hmmmm there's something to chew on. This body we have has got to last to get us from point A to point B on a daily basis for the next ??? years. And how we take care of it, will determine if we're going to need that "Jazzy Chair" to get there!
Journaling:
So, today's bike ride was sooo much better, now that I have the correct pressure in my bike tires! Amazing what a difference it makes. Now there's a hmmmm thing....so much like our bodies, and how they feel when we don't have the correct foods in them! Works so much better when correctly fed!
Food Diary:
spanish eggs (with onion, jalepenos, ham and salsa mixed in) a little cheese sprinkled on top.
Strawberry shake (meal replacement:MR)
Peanut Butter crunch bar (MR)
Chili Nacho cheese puffs (MR) yea, I know what you are thinking.. but these babies have 14 grams of protein, 24 vitamins and minerals, 2.5 g of fat, 4 g. fiber, 14 g. carbs and only 110 cal.
And YES they do taste good!
Leftover spaghetti over Miracle noodles (0 carb noodles)
2 small pieces of cheddar cheese
1 apricot ( Iknow, I know, I can't have fruit while on the 5&1. I weakened, I'm sorry)
1 sugar free popsicle
eggs replaced a (MR), but I still missed getting in my 5th one today.
50 oz water (gotta do better)
omega 3 supplement
essential 1 - digestive enzyme and probiotic (new product)
Energy Level: 8 (was tired around 6 p.m. , probably due to not enough sleep last night)
Felt great in the a.m., but tired when evening rolled around.
***Shout out to: the ladies in my neighborhood that have a walking group each morning!!! I am so glad you are being active and taking care of your health! --And thanks for cheering me on to the top of the hill on my bike ride this morning:)
***Did you know.....the average restraunt meal portion size is... get this...5 times the recommended size. ---remember...5 to 6 "small" meals a day ;D
Genetics and unavoidable diseases, clearly do have an influence on how long you are going to live. Studies have been done to determine that genetics determine only 20 to 30 percent of your health and longevity. Your own lifestyle and behavior make up the other 70 to 80 percent!
Let's start by looking at averages. According to insurance actuarial tables, today's average life expectancy for women is age 80 and for men age 75. Of course that's just the averages. If you apply Dr. A's habits of health, you have the capability of extending your life by as much as 35% beyond those numbers." --end quote
It is so critical that we take care of our bodies as though they are the only ones we are going to have for the rest of our lives:)...... hmmmm there's something to chew on. This body we have has got to last to get us from point A to point B on a daily basis for the next ??? years. And how we take care of it, will determine if we're going to need that "Jazzy Chair" to get there!
Journaling:
So, today's bike ride was sooo much better, now that I have the correct pressure in my bike tires! Amazing what a difference it makes. Now there's a hmmmm thing....so much like our bodies, and how they feel when we don't have the correct foods in them! Works so much better when correctly fed!
Food Diary:
spanish eggs (with onion, jalepenos, ham and salsa mixed in) a little cheese sprinkled on top.
Strawberry shake (meal replacement:MR)
Peanut Butter crunch bar (MR)
Chili Nacho cheese puffs (MR) yea, I know what you are thinking.. but these babies have 14 grams of protein, 24 vitamins and minerals, 2.5 g of fat, 4 g. fiber, 14 g. carbs and only 110 cal.
And YES they do taste good!
Leftover spaghetti over Miracle noodles (0 carb noodles)
2 small pieces of cheddar cheese
1 apricot ( Iknow, I know, I can't have fruit while on the 5&1. I weakened, I'm sorry)
1 sugar free popsicle
eggs replaced a (MR), but I still missed getting in my 5th one today.
50 oz water (gotta do better)
omega 3 supplement
essential 1 - digestive enzyme and probiotic (new product)
Energy Level: 8 (was tired around 6 p.m. , probably due to not enough sleep last night)
Felt great in the a.m., but tired when evening rolled around.
***Shout out to: the ladies in my neighborhood that have a walking group each morning!!! I am so glad you are being active and taking care of your health! --And thanks for cheering me on to the top of the hill on my bike ride this morning:)
***Did you know.....the average restraunt meal portion size is... get this...5 times the recommended size. ---remember...5 to 6 "small" meals a day ;D
Sunday, August 9, 2009
Make it a family affair
There has been an alarming rise in childhood obesity over the past 20 years, especially in the last decade. Up 45% in some age catagories. The term "Adult onset Diabetes" is now called "Type II Diabetes" due to the amount of youth having it. There are more cases of fatty liver syndrome, metabolic syndrome, and other conditions, in our children than have ever been seen before. Overweight, underactive kids are much more likely to continue to be overweight as adults. (80% more likely!)
What can we do about it? Govenor Huntsman had a wonderful plan to combat the obesity epedemic, starting in May 2006, they came out with: "The Blueprint to Promote Heatlhy weight for children, Youth and Adults". Check it out at: http://health.utah.gov/obesity. They established prestigous boards of experts and they came up with a blueprint that would attack the problem from different areas. The home, the workplace, the schools, and the community, Health care, and government. They had impressive studies to start with, and reported yearly on the progress of their action plan. They hoped to reduce the rate of obesity in adults and children by a few percent each year. As I checked on the current stats, it is sad and alarming at the very small progress, and some with no progress, even some with higher rates of obesity. They really did have a great program and plan that was very thorough. So why isn't it helping?????
First of all, everyone I talk to about this, hasn't even heard of the govenors Blueprint to fight obesity. And second, we are so inundated with unhealthy food choices, and more and more inactivity among our kids, that it is going to take A LOT of educating people to get them to see the big picture and what our current way of life and eating is doing to us and our children. For great ideas on parents advocating for school wellness, check out : http://www.actionforhealthykids.org/.
There is a lot of improvement that needs to be done in our school lunch menus, and nutrition education as well.
The education has to start at home, with the adults. Kids will generally eat whatever is put in front of them. More importantly, it's the parents buying the chips, sodas, candy etc. and bringing it home. (I am as guilty as anyone, but slowly improving what's in our house). Our kids LOVE sweet treats, and sugary fatty processed snacks. And we love making our kids HAPPY don"t we! I know I do. But if parents were really educated on what these foods are doing to our kids bodies, and what eating patterns we are helping them establish, and especially the danger we are putting them in for serious diseases later in life, or sooner.....we would think twice about what we feed our kids. But it's a challenge for all of us, because it is all around us....constantly. It takes conscious effort to remember to choose healthy food and snacks, and even more effort to find them. Just try going into a convenience store and see how many "healthy" foods or snacks you can find!
So lets start the movement in our own homes to eat healthier and be the example to our kids, and change the trend that is causing serious health problems for everyone. Every meal should include 3 components: a protein, grain and fruit or vegetable. This takes some effort on our parts as parents. But it will be so worth it in the long run. Think past today, and let's help our kids learn good habits of health and lead by our examples.
Food Diary:
big loaded green salad (I was sooo craving a salad for breakfast.. weird huh, eating healthy does strange things to me, but good ones:)
cinnamon Crunch bar (Meal replacement: MR)
Mushroom Spaghetti over "Miracle noodles" 0 carbs, made from plant enzymes.
(would have been great over steamed zuchinni or baked spaghetti squash too.)
Didn't even touch the homemade breadsticks!!! Take that ...you little beasties! I am in control now!!
green salad (yes again.. I think I'm turning part rabbbit)
blueberry antioxidant shake (milkshake style) sooo good, even though Whit ate half of it!
55 oz of water (should have had more:(
omega 3 supplement
Wasn't even 1 bit hungry today... amazing! I really should have had my other 3 MR's today. Will do better tomorrow!
Energy level: 9 -- so awesome
Slept great last night.
***Shout out to: client, Tom.....who has lost almost 100 pounds since Jan! Way to go! Him and his wife are going to climb some famous mountain in Peru with their son in Dec. That is so amazing!
***Did you know..... that if you give your kids something healthy to eat as a snack...they will probably eat it! :) WOW, now I've given you the power!!! It's up to you!!!
What can we do about it? Govenor Huntsman had a wonderful plan to combat the obesity epedemic, starting in May 2006, they came out with: "The Blueprint to Promote Heatlhy weight for children, Youth and Adults". Check it out at: http://health.utah.gov/obesity. They established prestigous boards of experts and they came up with a blueprint that would attack the problem from different areas. The home, the workplace, the schools, and the community, Health care, and government. They had impressive studies to start with, and reported yearly on the progress of their action plan. They hoped to reduce the rate of obesity in adults and children by a few percent each year. As I checked on the current stats, it is sad and alarming at the very small progress, and some with no progress, even some with higher rates of obesity. They really did have a great program and plan that was very thorough. So why isn't it helping?????
First of all, everyone I talk to about this, hasn't even heard of the govenors Blueprint to fight obesity. And second, we are so inundated with unhealthy food choices, and more and more inactivity among our kids, that it is going to take A LOT of educating people to get them to see the big picture and what our current way of life and eating is doing to us and our children. For great ideas on parents advocating for school wellness, check out : http://www.actionforhealthykids.org/.
There is a lot of improvement that needs to be done in our school lunch menus, and nutrition education as well.
The education has to start at home, with the adults. Kids will generally eat whatever is put in front of them. More importantly, it's the parents buying the chips, sodas, candy etc. and bringing it home. (I am as guilty as anyone, but slowly improving what's in our house). Our kids LOVE sweet treats, and sugary fatty processed snacks. And we love making our kids HAPPY don"t we! I know I do. But if parents were really educated on what these foods are doing to our kids bodies, and what eating patterns we are helping them establish, and especially the danger we are putting them in for serious diseases later in life, or sooner.....we would think twice about what we feed our kids. But it's a challenge for all of us, because it is all around us....constantly. It takes conscious effort to remember to choose healthy food and snacks, and even more effort to find them. Just try going into a convenience store and see how many "healthy" foods or snacks you can find!
So lets start the movement in our own homes to eat healthier and be the example to our kids, and change the trend that is causing serious health problems for everyone. Every meal should include 3 components: a protein, grain and fruit or vegetable. This takes some effort on our parts as parents. But it will be so worth it in the long run. Think past today, and let's help our kids learn good habits of health and lead by our examples.
Food Diary:
big loaded green salad (I was sooo craving a salad for breakfast.. weird huh, eating healthy does strange things to me, but good ones:)
cinnamon Crunch bar (Meal replacement: MR)
Mushroom Spaghetti over "Miracle noodles" 0 carbs, made from plant enzymes.
(would have been great over steamed zuchinni or baked spaghetti squash too.)
Didn't even touch the homemade breadsticks!!! Take that ...you little beasties! I am in control now!!
green salad (yes again.. I think I'm turning part rabbbit)
blueberry antioxidant shake (milkshake style) sooo good, even though Whit ate half of it!
55 oz of water (should have had more:(
omega 3 supplement
Wasn't even 1 bit hungry today... amazing! I really should have had my other 3 MR's today. Will do better tomorrow!
Energy level: 9 -- so awesome
Slept great last night.
***Shout out to: client, Tom.....who has lost almost 100 pounds since Jan! Way to go! Him and his wife are going to climb some famous mountain in Peru with their son in Dec. That is so amazing!
***Did you know..... that if you give your kids something healthy to eat as a snack...they will probably eat it! :) WOW, now I've given you the power!!! It's up to you!!!
Saturday, August 8, 2009
Lesson learned!
I learned a valuable lesson today. Sabrina and I went on our usual 10 mile bike ride, including a couple of good size hills, and almost from the very start, my quads started to burn, Sabrina was sailing along, and I could barely keep up. I couldn't even make it up the hills, I had to walk the last half up. I continued on, wondering all the while why I was such a whimp today. I literally thought I was going to pass out a couple of times, I got a side ache, and my legs felt like wet noodles. Then later in the day, my daughter Meisha, was going to take the bike (actually it's hers:) for a ride with my son, my other daughter Amanda checked the tire pressure for her (she's a biking pro*), and my tires that should have had 40 to 65 pounds pressure, has a measley 20 pounds pressure! Basically like biking on flat tires. No wonder that 10 miles felt like 50 all uphill!!! So learn from my idiocracy, and check your tire pressure;)
I went to a wedding dinner at Maddox (a favorite fine restraunt in Northern Utah), and took my determination to eat healthy with me! I actually did it.... I resisted those little beasties (food temptations), even though some of them weren't necessarily bad for you, I just can't have them while on the 5&1. I put the corn on the cob, potato, roll, cornbread and strawberry cake in a take out for the kids at home. But I did so enjoy the big dinner salad, and my shrimp steak! And it was great feeling full and satifsfied, and not the usual bloated and overly full feeling that I use to get from eating more than I should.
I ate healthy today, but I didn't get in any of my meal replacements today, and I know I should have at least got in some small inbetween meals to help stabolize my glucose level, but I honestly wasn't at all hungry, and did not feel like eating any more than I did.
Food Diary:
Spanish Eggs (scrambled eggs with onion, jalepenos, chopped ham, salsa) this would replace a MP
Large salad
Dinner salad, shrimp steak
sugar free popsicle
60 oz. water
omega 3 supplement
essential 1 - digestive supplement with probiotics and essential enzymes (new product!)
Felt great, except during the bike ride:), wasn't hungry. Energy level 8, slept fairly good.
*** Shout out to.... fellow health coach, Sabrina for helping Maggie,(who she met at the airport), and helping her get started on her path to a new healthier life!
---Did you know......that sometimes when you think you feel hungry, it could be your bodies' way of telling you it needs more water! Be sure to stay hydrated (at least 64 oz., or more if you are sweating alot in the day), and you'll be more in tune with what your body is wanting you to know.
I went to a wedding dinner at Maddox (a favorite fine restraunt in Northern Utah), and took my determination to eat healthy with me! I actually did it.... I resisted those little beasties (food temptations), even though some of them weren't necessarily bad for you, I just can't have them while on the 5&1. I put the corn on the cob, potato, roll, cornbread and strawberry cake in a take out for the kids at home. But I did so enjoy the big dinner salad, and my shrimp steak! And it was great feeling full and satifsfied, and not the usual bloated and overly full feeling that I use to get from eating more than I should.
I ate healthy today, but I didn't get in any of my meal replacements today, and I know I should have at least got in some small inbetween meals to help stabolize my glucose level, but I honestly wasn't at all hungry, and did not feel like eating any more than I did.
Food Diary:
Spanish Eggs (scrambled eggs with onion, jalepenos, chopped ham, salsa) this would replace a MP
Large salad
Dinner salad, shrimp steak
sugar free popsicle
60 oz. water
omega 3 supplement
essential 1 - digestive supplement with probiotics and essential enzymes (new product!)
Felt great, except during the bike ride:), wasn't hungry. Energy level 8, slept fairly good.
*** Shout out to.... fellow health coach, Sabrina for helping Maggie,(who she met at the airport), and helping her get started on her path to a new healthier life!
---Did you know......that sometimes when you think you feel hungry, it could be your bodies' way of telling you it needs more water! Be sure to stay hydrated (at least 64 oz., or more if you are sweating alot in the day), and you'll be more in tune with what your body is wanting you to know.
What is your "Neat" Factor???
A Great day, full of fun with Whit and the Grandsons. Didn't have any structured exercise today, but my "neat" factor was way up there! (No...that isn't a scale to determine how cool I am:) "Neat" stands for: Non Exercise Activity Thermogenesis. This is everything you do to move your body that isn't structured exercise. Like standing, even sitting, walking, fidgeting, chewing gum, stairs, etc. Having young kids around definitely takes alot of "Neat". I have an exercise heart monitor with a watch that tells me my heart rate, my zone, and how many calories I'm burning. It's fun to wear it once in a while to see just how many calories I burn in a 24 hour period. Granted it doesn't take into effect individual metabolism, BMI, muscle mass, etc that ultimately goes into figuring exact calorie burn, but it's a great indicator of how hard my workouts are, and just how active my day has been. On a day that is mostly spent at work, at my desk, and not a lot of cleaning, or shopping, etc, compared to a day that I'm on my feet all day, doing yard work, shopping, chasing kids, cleaning.....I can actually burn an extra 1000 calories in an entire day on the busy ones!! That's the "Neat" factor at work! Pretty cool huh?
So congrats to those young moms on their feet all day, and anyone else with an active day or job, you're a step ahead of the rest of us! But we can all increase our Neat factor to some degree, by taking the stairs, walking when possible, sitting on a balance ball chair at work, standing instead of sitting, and so on. What is going to be your Neat Factor today??
Food diary:
Blueberry Antioxidant Shake - meal replacement: MP (made thick like a milkshake) loved it!
Caramel crunch bar - MP
hamburger steak, cucumbers onions &green peppers in vinegar, deviled egg, green salad
honey mustard pretzel sticks - MP
Chocolate ready drink - MP
Chili Nacho Cheese puffs - MP
fresh tomatoes from the garden (not mine though :(
banana pudding - MP , with chocolate cool whip - yum!!!
70 oz. of water, 1 flavor infuser antioxidant (white grape peach, love it), omega 3 supplement.
Energy level: 7 (a little tired in the afternoon), slept fairly good.
***Shout out to: client Eileen D. from Indiana, who with many serious health conditions, is still hanging in there and doing her best! Slowly and steadily, she is improving her health. Way to go!!!
***Did you know.........that a Dairy Queen Medium Chocolate Malt has 880 calories, 22 grams of fat and 131 grams of sugar!!! Call the paramedics if you eat this one! Sooo not good for you!
So congrats to those young moms on their feet all day, and anyone else with an active day or job, you're a step ahead of the rest of us! But we can all increase our Neat factor to some degree, by taking the stairs, walking when possible, sitting on a balance ball chair at work, standing instead of sitting, and so on. What is going to be your Neat Factor today??
Food diary:
Blueberry Antioxidant Shake - meal replacement: MP (made thick like a milkshake) loved it!
Caramel crunch bar - MP
hamburger steak, cucumbers onions &green peppers in vinegar, deviled egg, green salad
honey mustard pretzel sticks - MP
Chocolate ready drink - MP
Chili Nacho Cheese puffs - MP
fresh tomatoes from the garden (not mine though :(
banana pudding - MP , with chocolate cool whip - yum!!!
70 oz. of water, 1 flavor infuser antioxidant (white grape peach, love it), omega 3 supplement.
Energy level: 7 (a little tired in the afternoon), slept fairly good.
***Shout out to: client Eileen D. from Indiana, who with many serious health conditions, is still hanging in there and doing her best! Slowly and steadily, she is improving her health. Way to go!!!
***Did you know.........that a Dairy Queen Medium Chocolate Malt has 880 calories, 22 grams of fat and 131 grams of sugar!!! Call the paramedics if you eat this one! Sooo not good for you!
Friday, August 7, 2009
A wonderful day
Marinated Vegetables
Cut up your favorite raw vegetables.
Broccoli
Cauliflower
Carrots
Celery
Onion
Zuchinni
Cucumber
Tomatoes
Green and Red Pepper
(etc)
Pour your favorite Italian dressing over and marinate for at least 4 hours. Serve and enjoy!
A wonderful way to enjoy the fresh veggies available now.
Yesterday was a wonderful day, and my energy is up already. After a short 10 minute rain outside, hopped on my bike and went for an invigorating ride. The freshness of the cool air, the safflower fields with Plymouth mountain in the background were beautiful. The fragrance of the grain fields, some harvested some not, and fields with freshly cut hay. All this contributed to a sensory overload, in a very good way. Incredibly refreshing and a great way to start the day!
Food journal:
Dark Chocolate Antioxidant Shake (meal replacement) made in blender with ice (fantastic milkshake)
chili nacho cheese puffs(meal replacement)
cranberry mango fruit drink (meal replacement)
almonds (snack)
peanut butter crunch bar (meal replacement)
orange shake (meal replacement)
grilled montreal chicken, cucumbers in vinegar, red beets w/greens (lean and green meal)
64 oz. of water, including 1 antioxidant flavor infuser.
Omega 3 supplement
**Ate every 2 hours, wasn't ever hungry, and stomach is already feeling less bloated. Slept great! Energy level: 8
***Shout out to : client Jim, who has lost 50 pounds in 2 months!!!*** He's already inspiring his family to follow his lead and improve their health too.
--Did you know..... that the healthiest way to eat, is every two to three hours, getting in 5 or 6 small meals a day, and including protein to balance healthy carbohydrates. This helps stabolize your glucose levels, and can lesson cravings, hunger, energy drops, and protects your organs and arteries from the damaging effects of spikes and drops in glucose levels.
Cut up your favorite raw vegetables.
Broccoli
Cauliflower
Carrots
Celery
Onion
Zuchinni
Cucumber
Tomatoes
Green and Red Pepper
(etc)
Pour your favorite Italian dressing over and marinate for at least 4 hours. Serve and enjoy!
A wonderful way to enjoy the fresh veggies available now.
Yesterday was a wonderful day, and my energy is up already. After a short 10 minute rain outside, hopped on my bike and went for an invigorating ride. The freshness of the cool air, the safflower fields with Plymouth mountain in the background were beautiful. The fragrance of the grain fields, some harvested some not, and fields with freshly cut hay. All this contributed to a sensory overload, in a very good way. Incredibly refreshing and a great way to start the day!
Food journal:
Dark Chocolate Antioxidant Shake (meal replacement) made in blender with ice (fantastic milkshake)
chili nacho cheese puffs(meal replacement)
cranberry mango fruit drink (meal replacement)
almonds (snack)
peanut butter crunch bar (meal replacement)
orange shake (meal replacement)
grilled montreal chicken, cucumbers in vinegar, red beets w/greens (lean and green meal)
64 oz. of water, including 1 antioxidant flavor infuser.
Omega 3 supplement
**Ate every 2 hours, wasn't ever hungry, and stomach is already feeling less bloated. Slept great! Energy level: 8
***Shout out to : client Jim, who has lost 50 pounds in 2 months!!!*** He's already inspiring his family to follow his lead and improve their health too.
--Did you know..... that the healthiest way to eat, is every two to three hours, getting in 5 or 6 small meals a day, and including protein to balance healthy carbohydrates. This helps stabolize your glucose levels, and can lesson cravings, hunger, energy drops, and protects your organs and arteries from the damaging effects of spikes and drops in glucose levels.
Thursday, August 6, 2009
Ready to get back on track!
So.....the time has come to get myself back on track to optimal health! Of the weight I lost 2 years ago, 15 pounds has crept its way back home, thinking it's settling in for a long winter's rest, and taking a free ride on my hips :0
There is nothing or no one to blame but myself. Too many of those decadent "magic balloon rolls", among many other tempting treats, have derailed my efforts to eat healthy. My food triggers have proven they are still in control of me...but the little beasties have met their match this time!
I'm back on the 5 & 1 program and vow to stick with it till I feel good in my skin, and have reached my optimal weight. I'm really not worried about reaching my goal. It worked like a charm before, and I know it will work again. I am excited to get to the maintenance phase, but I know it will take a constant effort to live healthy and remain where I want to be.
So at the request of some of my clients that I coach, and others,who are wondering just what it takes to be on the 5 & 1, and would also like some tips, ideas, recipes and motivation to help with their own journey to better health, I dedicate this blog to you! I hope to help you... and be helped by you, as we all make a change for the better.
I will be keeping a food diary here, along with physical activity posts, health education, tips, recipes, random thoughts, success shout outs, informational articles, and who knows what else, that will hopefully benefit those that join me here.
Being a health coach and helping a couple of hundred people with their journey to optimal health has been very rewarding, eye opening, heart wrenching, and an absolute joy. I understand their struggles, celebrate their successes, and offer the knowledge I've obtained through training and education received, and empathize because I've been there, and I'm still there....continually making an effort to improve my health.
Whether you have already obtained optimal health, have your own improvement program, or are on the 5&1, or simply striving daily to hang in there... let's rally together and continually educate ourselves on all aspects of healthy living!
I am looking forward to the journey.... and ready to take....one step at a time!
(A goal is just a dream, unless you take action)
There is nothing or no one to blame but myself. Too many of those decadent "magic balloon rolls", among many other tempting treats, have derailed my efforts to eat healthy. My food triggers have proven they are still in control of me...but the little beasties have met their match this time!
I'm back on the 5 & 1 program and vow to stick with it till I feel good in my skin, and have reached my optimal weight. I'm really not worried about reaching my goal. It worked like a charm before, and I know it will work again. I am excited to get to the maintenance phase, but I know it will take a constant effort to live healthy and remain where I want to be.
So at the request of some of my clients that I coach, and others,who are wondering just what it takes to be on the 5 & 1, and would also like some tips, ideas, recipes and motivation to help with their own journey to better health, I dedicate this blog to you! I hope to help you... and be helped by you, as we all make a change for the better.
I will be keeping a food diary here, along with physical activity posts, health education, tips, recipes, random thoughts, success shout outs, informational articles, and who knows what else, that will hopefully benefit those that join me here.
Being a health coach and helping a couple of hundred people with their journey to optimal health has been very rewarding, eye opening, heart wrenching, and an absolute joy. I understand their struggles, celebrate their successes, and offer the knowledge I've obtained through training and education received, and empathize because I've been there, and I'm still there....continually making an effort to improve my health.
Whether you have already obtained optimal health, have your own improvement program, or are on the 5&1, or simply striving daily to hang in there... let's rally together and continually educate ourselves on all aspects of healthy living!
I am looking forward to the journey.... and ready to take....one step at a time!
(A goal is just a dream, unless you take action)