Sunday, April 27, 2014

PopSugar says... have the best night ever

I really enjoy reading just about anything fitness posted on PopSugar.  Tonight I was looking for something specific. I was writing some things down and then came across this article from PopSugar:

20 Ways to have the healthiest night ever
by Leta Shy

  1. Make a healthy dinner. Those who make their own food at home are more successful at losing and maintaining weight. Get inspired with our favorite healthy recipes and then whip up a delicious dinner at home.
  2. Relax with herbal tea. A calming, warm mug of herbal tea can help you wind down and prep for bed.
  3. Pack your gym bag. Every little bit helps when it's about making sure that you stay consistent with your gym habit. Running around in the morning looking for a pair of socks, on the other hand, can discourage more than motivate.
  4. Go ahead, have a glass. There's nothing wrong with unwinding with a glass of red wine every night — it's even good for you! Just make sure you keep the pour steady, not heavy, with these serving-size tips.
  5. Stay organized. Make tomorrow less harried by doing what you can to organize tonight. Pack your work laptop, put away the dishes, and finally get to that growing pile of laundry so the rest of your week doesn't look daunting.
  6. Stretch. A good stretch can help you become more flexible while helping muscles repair. Try this relaxing yoga sequence to prep for bedtime while mending muscles.
  7. Make sleep a priority. Skipping out on sleep can cause high blood pressure, a frazzled immune system, and even weight gain. Ensure you set a bedtime that gives you at least seven hours of shut-eye.
  8. Let it go. Whether you've downed a whole box of cookies or missed out on yet another workout, don't dwell on it. Tomorrow's another day!
  9. Take the electronics out. Answering emails and scrolling through your iPad can make it hard to wind down. Set a limit for your electronic use, and make sure you don't spend the night staring into your screen from your bed.
  10. Relax with a bedtime routine. Having a bedtime ritual helps prep your body for sleep. Whatever yours is, make it consistent so you can get the best sleep possible.
OK yes there are 10 more but you should really go to her website to read the rest and then some.... good stuff!!


Saturday, April 12, 2014

Eating for Health NOT Weight-loss

The the last six months or so I've been reading and learning about food, where it comes from, what it can do for me, how I can change my eating habits and yes I've thought about it because I want to lose at least 10 pounds and like many of you out there, I want to lose weight over night.

As a trainer I realize that's not healthy or even possible unless I cut off an arm, now that's not happening so my approach to better eating is going to have to be the plan.

In my lifetime I have tried every diet out there and I admit, I could never stick to any diet that restricts what I eat, i.e. no carbs, no fat, no sugar, leaving me craving all of the above.  However as a read and learn I've come to understand or I should say, I am allowing myself to understand food and eating for my health.  After all, the word "diet" just makes me want to eat more and all those restrictions are even worse.

Again, I'm a trainer.  I love fitness, love a challenge, enjoy running and spinning and helping others reach their fitness goals.  Sometimes I'm so focused on helping others that I forget to help myself.  Lately my energy levels have been low, my sleep is a little out of whack, and my focus and concentration have been a little off.  It's like a vicious cycle -- I work hard teaching and training people from age seven to eighty-seven, I spend time preparing classes, then there's our home and our kids. I will drink a coffee mid afternoon just so I can make it to dinner and by the time that comes around I have no energy to plan.  I go to bed or pass out by 9:00 pm and then wake up six hours later feeling tired and achy.

Don't get me wrong, we don't eat extremely unhealthy.  I make it a point to keep snacks to a minimum for the kids, I do read those nutrition labels, we do whole grain, lean meats, vegetables most nights and fruits always but eating shouldn't have to be boring or a struggle.

I once suggested to my husband that we follow the ideas found in Animal, Vegetable, Miracle by Barbara Kingsolver
Author Barbara Kingsolver and her family abandoned the industrial-food pipeline to live a rural life—vowing that, for one year, they’d only buy food raised in their own neighborhood, grow it themselves, or learn to live without it. 

Well that did not go over very well because that would mean MJ would have to give up eating apples when they're not in season even though I've proven to him how amazingly delicious they are when freshly picked.  I've tried to implement many changes with no give from him. Many of the changes I've made have gone unnoticed and that's OK, less to fuss about.  The kids ask why I don't buy soda and my answer, "because that's all you would drink."

This week, after getting sick 4-5 times in a period of eight weeks, my husband suggested we look at challenge to cut out sugar.  Needless to say that made me a little anxious.  There's that word limiting what what eat.  I don't like it. I feel it immediately sabotages my "diet" before I even start.  It also made me a little mad that when I suggested simple changes he did not want to hear about giving up his favorites...humph! Apparently, he is now ready for some changes and so am I.

We are going to make some changes but we are going to do this slowly.  I am want us to be smart about making changes because we already know that drastic changes only lead to failure and that's not acceptable.  I've been reading about the Paleo nutrition plan because it is the one that most closely meets the criteria we are looking for in our life.  It limits sugar intake and processed foods but you get so much more and there are so many creative ways to get what you need and sometimes even what you want. So we are going to read, do our homework's and start making changes a little at a time.  I've been reading a blog called Nom Nom Paleo which happens to be informative, creative, realistic and funny; she has an APP filled with recipes so that right there makes it a favorite. So far, a positive inspiration to help get us on the right path.

I hope you'll join us on this journey and if you have experience with Paleo, share your ups and downs and in between!

Stay Well,