Tag Archives: nutrition

March 14, 2011 · 5:30 AM

Excuses are for Slackers

If we think hard enough each of us can come up with excuses for not being as healthy as we should be.

Excuses are weak.  They merely hamper our ability to overcome the obstacles before us.  They point the finger to other people or circumstances and keep us from taking the vital steps to change our lives for the better.  At times all of us can throw the pity party and play the excuse game.  Last time I threw a pity party nobody showed up but me!

It’s time to make a decision once and for all to take care of our body.  It deserves the best of our care all of the time, not just when we feel like it.  It’s a good thing we don’t just show up to work when we feel like it, or pay bills when we feel like it.

How many times have you thought about skipping a workout because you were “too tired” to exercise, but when you have gone despite your fatigue, you have felt much more awake and energized afterward?  Whether we feel like exercising or not, when we go ahead and do it we always reap the benefits.

It is a proven fact that people who exercise regularly have more energy, a sharper mind, as well as strength and endurance to get through their day.  When your body is working at peak efficiency, your energy levels soar!  So let’s get rid of those excuses and take care of our bodies like we should.

Next time you are tempted to go down the road of excuses just remember that they are for slackers.  And that’s not you!

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February 10, 2011 · 1:50 PM

It’s time to take charge

“The patient should be made to understand that he or she must take charge of his own life.  Don’t take your body to the doctor as if he were a repair shop.”   Quentin Regestein

Going to the doctor is okay as we need to seek medical attention to treat sickness.  But that is merely a “reactive” approach to when we encounter a problem with our health.

The World Health Organization says that we are to embrace a proactive, not a reactive solution to being healthy.   They call it, “Preventive, curative and palliative interventions.”  This means it is not just our doctor’s job to make us healthy.

Bottom line, it is our personal responsibility to pursue a healthy lifestyle.  It is high time for us to realize that it’s not the job of our spouse, friend, or neighbor to motivate us toward health.   The responsibility lies with each of us to learn how to take care of the body that is given to us.  It is ours to manage for a lifetime.

Where to begin?  Let’s start by getting our minds around the kind of changes we want to attain with our bodies. The sculptor creates his work of art in his mind before even touching the workable clay.  We can do the same with changes that we want to make in 2011.

Take a deep breath and be still for a few minutes.  Begin to get that visual in your mind of what you want your strong, healthy and energetic body to look like.  Close your eyes and keep them closed until you have the clear, attainable picture in your mind.

Begin to make a list of 5 goals that are important to you, and begin to think about some baby steps toward those goals.

Remember, we will change our body when we change our mind; and not until then.

*For help with getting a plan together check out the FIT FOREVER book series here

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January 27, 2011 · 8:34 AM

Anyone Under Pressure?

“In minds crammed with thoughts, organs clogged with toxins, and bodies stiffened with neglect, there is just no space for anything else.”    Alison Rose Levy

Sometimes our bodies bear the brunt of our busy, crazy pace that we keep.

One out of every four Americans has high blood pressure.  That’s about 60 million of us. This causes a lot of force on the arteries, taking a serious toll on them.

Think of a water balloon that is being pumped completely full.  Too much pressure causes calamity.  Likewise, when our blood pressure is too high it poses a serious health risk of heart attack, stroke, and kidney disease.

To lower your blood pressure:

  • Eat Healthy

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure

  • Reduce Salt in your diet

Even a small reduction in the salt, (sodium) in your diet can reduce blood pressure significantly. Most healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. But if you have high blood pressure, aim for less than 1,500 mg of sodium a day.

To decrease sodium in your diet, consider the following:

Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.

Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.

Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.

Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.

Ease into it. If you don’t feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

  • Lose Some Weight

Lose extra pounds and watch your waistline.  Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

  • Exercise More

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure more than any other way. And it doesn’t take long to see a difference. If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks.

As you keep your blood pressure in check, you are on your way to living a healthier, and happier life.  You  can do it!

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