Just say NO!

Life is about balance or maybe I should say about finding the right balance.  We all like to fill our lives with things that are good and important.  Things that help us grow or learn. Sports teams, church, music lessons, book clubs or bible studies, hobbies, charities, etc.  These are all very important and good things.  But is too many good things still a good thing?

I have learned many life lessons, usually the hard way.  One of those such lessons is that a life out of balance is no life at all a.k.a. I am not super woman!  I have learned that I must pick and choose how I spend my time.  I simply do not have enough time to be involved in every activity I would like to.  Some I can only participate in for a season then move on to something else.  Some activities or commitments like church and daily workouts are a constant in my life and are non-negotiable.  Other activities like a monthly bunko group was very fun but had to be given up when I began teaching evening classes.

It is true that we will find the time to do the things that are important to us but sometimes we must first give something up to make room for something new.  It simply just is not possible (or healthy) to keep adding things - no matter how good they are - to our life and expect to be able to give our best to them all.  It only leads to becoming overwhelmed, exhausted and burn out. 

So do fill your life with good things. Grow, learn, socialize, volunteer, participate. Choose wisely and learn when it is okay to say no.

So you ate a donut....

What now?! Did you just cancel out the workout you had earlier in the day? Do you start beating yourself up, telling yourself false truths like:  I will never lose this weight, I will never be able to stop eating sweets, I am a failure, I have no self discipline, I should just give up now, etc., etc., etc.

STOP!  It's time to kick those lies to the curb and take charge of your thoughts.  I know it is easier said than done but you know how the saying goes: what you think about, you bring about.  If you keep telling yourself something enough, you will start to believe it.

First acknowledge that you made a mistake or even failed.  Gasp!  I know, right!?  It's okay to fail.  It means you took a risk and tried something new instead of just settling for the way things are.  So you made a bad food choice or skipped a workout.  Does that make you a failure?  No!  What defines you is what you do next.  Do you give up, veg out in front of the television and eat your weight in chips, cookies, and ice cream for the rest of the day or take control?  Take control by acknowledging the choice you made and move on.  Replace the negative self talk with positive talk like: I am a healthy person, I am able to make healthy choices, I enjoy taking good care of myself by engaging in physical activity and eating food that is good fuel for my body, etc.

Don't let that donut or French fry or missed workout get you off track.  Pick yourself up, dust off and keep going!

 

"I get knocked down, but I get up again.  You are never gonna keep me down."

~ Chumbawamba

It's a Journey!

Where are you on your health journey?  Are you where you want to be?  Are you in the same place you have been for awhile?  May be you have taken steps forward.  Maybe a few steps backward.

This time of year many people have made resolutions to work out more, eat healthier, lose weight, etc.  The sad truth is that most resolutions are only a short term goal and most people break them within a matter of weeks, if they ever get started in the first place.

I prefer to think of my health, nutrition and fitness as a lifestyle journey.  I will never arrive at my desired destination.  I will always have something more that I am striving toward.  I always want to keep improving, keep learning, make positive changes, become healthier, grow wiser.  Step by step, little by little, day by day.   I may not be where I want to be, but I am closer than I was yesterday, last week or last year.

So I ask you... where are you?  Do your actions and choices support the journey you are on or are they keeping you stuck?  Do you continue to eat something just because you want it (cookies, ice cream, fast food) or stay stuck in habits (binge watching television, not getting enough sleep, habitually drinking too much) because you want to?  There are a lot of things I want that I know are not good for me.  They do not support my journey and will only serve as roadblocks.  Some can be consumed or participated in moderation. Some things are just better left alone. They do not support my journey.

My journey is my own.  It does not look like yours and yours will not look like mine. I will not compare or judge anyone's journey to health or self-improvement. I only hope to inspire, encourage and share with others.  So wherever you are today, keep moving forward step by step, little by little, day by day and enjoy the journey!

Are you worth it?

Yep! Here I am! Back after a few months hiatus. If you know me personally, you know that the last year or so has been a learning curve in many areas of my life. Not that I'm finished learning but perhaps I can move on from the same lessons that seem to have repeated themselves frequently. Today I rose early, read a devotion, had a great workout, had some great conversations and self reflection, the sun is shining and my heart is full. Today I am the woman I was meant to be.

Worthiness has been a theme of some of my recent conversations. So I pose that question to you. Are you worth it?

 

Anything that is worth having, is worth the time and commitment.

Are you worth the cost of a gym membership? Are you worth purchasing healthy food? Are you worth the the hour or two it may take to meal prep that healthy food every week? Are you worth going to bed earlier so you can rise early to workout or have a devotion/planning time? Are you worth investing in deeper relationships? Are you worth training for a 5k? Are you worth going back to school? Are you worth taking a risk and finding a different job? Are you worth improving any area of your life?

It is so easy to get dragged down by the stress of life, stop caring for ourselves and lose focus of our purpose in life. Believe me. I've done it. I'm sure I'll probably do it again some day. When it does, I get confused, unsure of myself, stressed out, worried, etc. It's not pretty. It's not who I am.

And so I ask. Who are you? What is your purpose? Are you worth it?

I know I am.

Don't be so Hard on Yourself

So I know I vowed to post more this summer.  This summer has been very busy but also very relaxing.  Amidst the busy and crazy summer schedule, it has been just what I needed to spend time with my family, decompress, allow some self discovery and let go of the things that truly don't matter.  I'd like to share a song that I found a few months back that I feel is sort of a theme for me right now.  It's a great reminder to me that no matter how hard I try, I will never be perfect.  It's so much better to just be who I am, mistakes, flaws and all.

Don't be so Hard on Yourself by Jess Glynne

I came here with a broken heart that no one else could see
I drew a smile on my face to paper over me
The wounds heal and tears dry and cracks they don't show
So don't be so hard on yourself, no

Let's go back to simplicity
I feel like I've been missing me
Was not who I'm supposed to be
I felt this darkness over me
We all get there eventually
I never knew where I belonged
But I was right and you were wrong
Been telling myself all along

Don't be so hard on yourself, no
Learn to forgive, learn to let go
Everyone trips, everyone falls
So don't be so hard on yourself, no
'Cause I'm just tired of marching on my own
Kind of frail, I feel it in my bones
Oh let my heart, my heart turn into stone
So don't be so hard on yourself, no

I'm standin' on top of the world, right where I wanna be
So how can this dark cloud keep raining over me
But hearts break and hells a place that everyone knows
So don't be so hard on yourself, no

Let's go back to simplicity
I feel like I've been missing me
Was not who I'm supposed to be
I felt this darkness over me
We all get there eventually
I never knew where I belonged
But I was right and you were wrong
Been telling myself all along

Don't be so hard on yourself, no
Learn to forgive, learn to let go
Everyone trips, everyone falls
So don't be so hard on yourself, no
'Cause I'm just tired of marching on my own
Kind of frail, I feel it in my bones
Oh let my heart, my heart turn into stone
So don't be so hard on yourself, no

Oh, oh, oh, I
I learned to wave goodbye
How not to see my life
Through someone else's eyes
It's not an easy road
But now I'm not alone
So I, I won't be so hard on myself no more

Don't be so hard on yourself, no
Learn to forgive, learn to let go
Everyone trips, everyone falls
So don't be so hard on yourself, no
'Cause I'm just tired of marching on my own
Kind of frail, I feel it in my bones
Oh let my heart, my heart turn into stone
So don't be so hard on yourself, no

'Cause I'm just tired of marching on my own
Kind of frail, I feel it in my bones
Oh let my heart, my heart turn into stone
So don't be so hard on yourself, no

What is age, anyway?

I was talking with a gym member that has attended several of my classes the last couple weeks and was very surprised to find out she was 20 years older than myself.  She has no gray hair, is in good shape and even held a side plank for a minute yesterday... on both sides!  So what is the secret to aging well? 

Another friend and I were discussing skincare routines.  Many of us have known older women that look great and swear by the use of certain products like Mary Kay, Oil of Olay or Lancôme. Others (me) want to keep their youthful fit appearance by working out daily and eating as healthy as possible.  It seems everyone is on a search for the fountain of youth to look and feel young.  Or maybe just age gracefully...

Yes, I have vowed to color my hair for at least another 20 years and sworn off gluten & dairy.  There are days that I burn the candle at both ends but other days that I try to rest and rejuvenate my body and soul.  I know I'm not perfect but strive to live a life of honesty, forgiveness and love. I want to feel, look and be my best for myself and my family because that's who I am.  That is who God created me to be. 

Sure, there are some years and seasons in my past that I may have not been living my best.  I'd love to turn the clock back and be younger, wiser and live fuller.  Maybe I can... a little. After all, isn't 40 supposed to be the new 30?  What is age, anyway?  It's just a number to mark the time we have passed on earth.  When I think about the possibility that I have fewer years left than I have already spent, it kind of freaks me out. I'd rather focus on where I am now and live a full, healthy, happy life.  Will I act my age?  Probably not.  Will I look my age?  I sure hope not!  Is there a secret to aging gracefully or feeling younger?  Most importantly, does it matter?  Age is just a number... it's how you live that truly matters.  Let's live well!

It's okay to take a break!

So maybe some of you have been wondering where I've been for a couple weeks.  Yes - I started off strong and posts slowly became few and far between, then nothing...  Many of you know that I'm going back to school in pursuit of a Masters Degree in Nutrition so for the last year and a half, I've been taking various science classes to fulfill the prerequisite requirements for that program.  I have never been a science person.  Some of it is hard for me to understand.  Maybe because my brain is 20 years older than most of the students or because I didn't take any basic science classes to refresh my memory of tenth grade biology before jumping right in.  To say the least, this has been a challenging semester in more ways than one and my blog had to be put on the back burner for a little while as I geared up for finals.

If there's one thing I have learned this year (aside from how NA+, K+ and Ca+ all work within every cell in the human body,) it is that balance is key to life and that is something we all need to work at.  I have found that at some times I have more energy for one area in my life and need to devote less energy to other areas.  Whether it be school, work, family, friends, volunteering, working out, church, hobbies, etc., there is only so much of me to go around and I need to constantly work on keeping it all balanced.  Sometimes it's okay to take a break for a season, even if it's something I enjoy doing so that I can balance out the other more important areas of my life.

So as this semester ends and summer break begins, I plan to spend more time here with you on the blog.  There are many posts to be written and recipes to be posted.  Even though my summer is already filled with camps, ball games, swim meets, travels, and many other activities, I look forward to finding balance among it all!

It's time to make a plan!!!

"If you fail to plan, you are planning to fail."   - Benjamin Franklin

This quote can be applied to any area in life but today we will talk about it in the context of nutrition and meal planning.  I was talking with a client of mine the other day about her unhealthy food choices over the weekend and we discussed how she could plan ahead for the upcoming weekend to make healthier choices and stay on track nutritionally.  I think this is a common struggle with many people, whether it is on the weekends, at work, at school or on vacation.  There will always be temptations and excuses to get off track and I know how frustrating it can be to feel like you are starting over every Monday, every few weeks, or sometimes every day!

If you find during the week, there is no time to cook healthy meals for your family and often resort to fast food, frozen meals or easy boxed meals, try meal prepping one morning or afternoon over the weekend.  You can chop fresh vegetable and have them ready to snack on or to add to meals over the course of the week.  Roast a chicken, hard boil several eggs, and brown some ground beef or turkey in batches.  Plan out recipes for the week in advance so that there is no temptation to make unhealthy meal choices.  Prepare healthy casseroles, meatballs, protein bars, etc. and store in freezer to pull out for use when you need them.  When we make homemade pizza, we make two large pizzas at a time and freeze the leftovers so we can pull out a couple slices here and there when we need a quick meal option.

The other must-do is to take healthy snacks with you wherever you go!  Even when out for an afternoon of shopping, I keep a bag of almonds, a banana or healthy protein bar with me and always a bottle of water to be ready when hunger hits!   Whether it is a long day at work, school or an all-day soccer tournament on the week-end, you are not at the mercy of the break room, food court or concession stand!  If you are often rushed in the morning, (as we all are sometimes!) get everything ready the night before.  When preparing my kids' lunches at night before bed, I get my snacks or lunch ready for the next day, too!

It's also nice to have a buddy that has common health goals to help you stay on track.  Try sharing lunch with a work colleague or friend by bringing healthy leftovers from the night before or going to a café with a quinoa & kale salad instead of Chinese buffet with the rest of your work crew.  I have found that most people really want to be healthy, they just lack discipline or knowledge.  You may find that many people in your circle of influence have the same goals as you and can all support each other!

As all thing in life, there will be challenges.  It is how you approach them and react as to what makes the difference!  Plan ahead so that you can make a healthy choice and remember no one is perfect!  There will be hard days, but don't let one bad choice take you off track.  Get back on track and plan ahead!

"To be prepared is half the victory."  Miguel De Cervantes

Everytime you eat...

"Every time you eat or drink, you are either feeding disease or fighting it!"

                                                                               - Heather Morgan MS, NLC

I love this quote because it is so true!  This is just a short mid-week post to remind you to think about everything you put in your body!  There are so many good foods that have great health benefits, (just read some of my other posts) that there is no reason to allow harmful, chemically laden substances masquerading as food into your body!  I'm not going to get on my soap box today because I simply don't have time but please remember, you only get one shot at life and only one body.  If you want to make the most of it, take care of yourself - inside and out!  Choose wisely!

Take care of yourself!

This post is a little different perspective than most.  Today I would like to focus not on physical health, but emotional well-being.  If your life is anything like mine, you are probably very busy, maybe a little overwhelmed at times and probably tired.  Maybe even downright exhausted.

Well, I'm not a magician and I don't have all the answers but I do know a few things that seem to work for me and I will share them with you:

Turn off the television. Yep. I know.  Even with a DVR full of recorded episodes of Castle and NCIS, I have found that yes, I can add more hours to my day by skipping a nightly show (or two) and my life continues to go on even though I have no idea if Castle and Beckett are back together or if Gibbs is going to retire.  I do look forward to one or two evenings a week, usually on the weekend, when I watch a recorded show or movie with my family while folding laundry or eating popcorn but during the week I  use those extra hours for study time or an earlier bed time! Which brings me to the next suggestion...

Get a good night's sleep!  Easier said than done, especially if you have a baby or toddlers in your house.  I remember those nights of interrupted sleep and days of just wanting to take a nap.  All I can say is, it does get better.  Every mom has been there.  Sleep when your kids sleep and in ten years no one will remember if you chose a nap over cleaning house.  I'm pretty sure I did every time.  If you don't have little ones waking you every few hours, it is still important to get 6-8 hours of good sleep! Really 7-9 hours is even better.  Your body needs a good night's sleep to function at full capacity just like it needs good food to fuel it.  I have found I need less coffee to stay alert, am happier, less cranky and make better decisions when I not tired.  Take it from this former night owl, there is no shame in turning in a 9 p.m.  And if you have no time in your day to work out, go to bed early and get up and do it in the morning before work.  Which leads to the next point....

Be active.  I may be a fitness fanatic now but I wasn't always so.  Especially those years of young motherhood, trying to work and breastfeed. And stay sane.  Physical activity is so good for your mental health.  It helps combat depression.  It gives you more energy. It reduces stress.  It helps prevent many chronic diseases, aids in lowering blood pressure and reducing cholesterol.  After a few weeks of consistent exercise you will start to notice a difference in how your clothes fit, how you feel and although it may not become your drug of choice, it will become a regular part of your day.  I have a friend that will only allow herself to watch tv if she is on the treadmill.  It's her reward for exercising and she looks forward to it. And lastly...

Do something for yourself! Get a massage or pedicure.  Invest in dancing lessons, read a book or go to the theater.  Go camping, birdwatching or grow a garden.  Take time to pray, watch a sunset or read your kid a bedtime story.  Find something that fills up you up.  Life is busy.  Crazy busy.  Stop and smell the roses.  We spend our days rushing around, trying to be everywhere, do everything and give away our energy.  If you're empty, you have nothing left to give to others.  Take a little time every day to fill yourself back up.

These are just a few suggestions that I have incorporated into my life and hope that you also find them helpful.  Have a healthtastic day!

Happy Heart Day!

Today is Valentine's Day. A day to honor all things of love and pass out heart shaped cards to friends and family. Instead of eating a giant box of bon bons or artificially flavored gummy bears that will stick in your molars for days, let's take a look at some good clean food that will help take care of your real heart – the organ deep within your thoracic cavity that pumps life giving blood throughout your body.

One of the best heart healthy food to eat is salmon, which is high in omega-3 fatty acids and helps to prevent blood clotting. The recommended amount of salmon or other oily fish, like tuna and sardines, is two servings a week.

Berries, such as blueberries and raspberries contain fiber and antioxidants that help fight cancer causing free radicals and according to Web MD, 5 oz of walnuts a week can cut your risk of heart disease in half.

Foods high in potassium such as bananas, oranges and avocados help lower blood pressure and legumes and lentils like chickpeas and black beans are a great source of soluble fiber that can help lower LDL cholesterol. Oatmeal, barley and seaweed are also good sources of fiber. Olive oil is a great oil to replace vegetable oils and butter in cooking because it is not saturated and does not contain trans fat, which clog arteries.

My favorite heart healthy food is dark chocolate! Cacao is high is flavanols that help lower blood pressure and prevent blood clots. It is also an antioxidant, helping to fight free radicals and lower LDL cholesterol levels. Just make sure your dark chocolate is 66% cacao or higher to cut out unnecessary sugar. The higher the cacao content, the more bitter it will taste, so a little will go a long way and keep you satisfied longer!

These are just a few important foods to incorporate into your diet to keep your heart beating stronger and longer. What a better way to show your loved ones you care than to make some healthy changes and improve your quality of life! Happy Heart Day!