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.
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!
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