Thursday, September 5, 2013

Wild Run

Can you imagine choosing to be chased by 6, 1,100 lb bulls? Yes once again it is that time of year for the San Fermin Festival in the Spanish City of Pamplona. How exciting crazy is that. Who in their right mind willingly runs in a crowd wearing white clothing with red scarfs to attract the bulls and rolled up newspapers to hit the bull on his nose, to piss him off a bit more. Its like saying na na to a boa constrictor.

 Mad chaos erupted as the race began, with runners pushing and shoving each other in an attempt to out run these huge beasts who are out to cause the runners pain. Then to top it all off, and this makes me chuckle, the news media acts shocked as they report that one person, a 73 yrs old who ran, got gored in the leg, and 5 more runners were injured.

Seriously people, you did not see that coming?

The kicker is the running of the bull takes place every day through July 14. One insane thrill seeker said he did not get to touch the bulls horn this time but maybe he would tomorrow.
Damn I am sad for him! Maybe if he asks the bull nicely?

Lose weight through laughter.


Have you ever felt exhausted after a bout of contagious giggling? Yes? That’s because you’ve just had a full aerobic workout!

Having fun is essential to your health. ... the physical benefits of laughter are too many to ignore.


If you are like most people struggling to lose weight, you’ve probably gone through some hard... Amazingly, when you just want to cry about it, the best thing to do is to... just laugh.

That's right, you heard me, there is no sense to wallow in pity for our unhealthiness, we have control and
Because - believe it or not - there’s increasing scientific evidence that laughter, which is the psychological response to humor, is not only the greatest stress reliever improving your overall health and helping you fight disease; it is an important weight loss booster as well.

How so?

Well, you'll be pleasantly surprised to discover that laughter lowers the harmful levels of stress hormones like epinephrine, cortisol and dopamine, which reduce (or even block) fat-burning.

As opposed to hurtful humor, like put downs, ethnic jokes, and jokes anti-something (which create distress and even emotional pain), healthful humor is highly therapeutic.

Positive humor stimulates wit, mirth, and a good laughter.

And there's one more thing you should know... laughing with others creates a healthy bond, closeness and intimacy.

So before jumping on the list of our favorite weight loss jokes, let’s take a moment to see how you can cultivate a heightened sense of humor to truly enjoy these fat jokes...

Because you have to put time, focus and energy into experiences that make you laugh and feel good.

Wednesday, September 4, 2013

Its Never to Late

Did you know that obesity and a sedentary life are the leading cause of premature aging and early death?

But the good new is it can be turned around in as little as four weeks According to Travis Stock whom I love, buy the way, and Dr Oz my two favorite "Wellness Gods".


All we need to do is remember these Five Rules.

Look at the labels of the foods we eat. If we see one of these five ingredients listed as one of the first five things used to make it, don't eat it. Simple enough right?


We should stay away from foods that contain these:

High fructose corn syrup
We would commonly find this in soft drinks, basically its inexpensive sugar, hence the fact that we eat much of it on a daily basic in our normal diets.


Sugar
When you eat sweets, our brain receives schizophrenic messages. It someone mocks us by saying ok you gave me calories, but I didn't get any nutrients. That will not do our body will keep craving real food until we give it those nutrients.

Enriched

Also watch out for products made with enriched flour, like white bread. Why would they take bread and have to enrich it?  Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there.

Trans fat
Trans Fats are also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. Basically it extends the shelf life of the product. But it shortens the human life.

Saturated fats
These fats come from four-legged animals like pigs and cows.

 

We know what the bad stuff is, so what should we be eating? 

What should we be putting into our bodies?



Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. If they're coming out of the ground looking the way they look when you eat them, they're good for us in general.

Antioxidants
We should also fill our grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. Anything that has that deep color like a blueberry, we know it's rich in antioxidants. We should try to eat five to seven servings of these foods every day.

Omega-3 Fats
Increase your intake of omega-3 fats to 3 grams a day. Remember, 80 percent of our brain is fat,We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest.Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash.

Fiber
The average American gets about 12 grams of fiber a day, but should be getting double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient.

Olive Oil
The last item to add to our shopping list is virgin or extra-virgin olive oil. Ideally, we should consume about a tablespoon every day. One nutritious and delicious way to eat olive oil is with tomatoes, made into a pasta sauce. If we get that into our diet a couple times a week, we would be getting these nutrients naturally.

We really should listen and follow what the Wellness Gods have to say, our bodies will love us for it!


Saturday, July 6, 2013

My Naked Weight Loss

Follow along with me on my not so magical journey to that land of better health and wellness

I  know, I here you, here we go again, right?


What do I say to those doubting danas,  who might question the validity of my intentions. I would first say “do not judge” but in my effort to show my serious intentions I would say I am in a different place as I write this.
I have been extremely busy, that said, I am not making excuses for my being unhealthy. I feel ready because  strength and courage to undertake this difficult but not unattainable feat. I am focused and ready. After all for what  it's worth I do have a life and wellness coaching certificate.

I weighed myself this AM and  I weight 207 lbs. I am 5’4″ and my healthy weight range is 122 to 145.  However I am not hung up on numbers. My health is whats important. I want to get healthy and with that will be weight loss.

I invite you to follow me as I get healthy without any magic whatsoever!

Early Bird Catches the Worm, ICK

I was up and at em early this AM. they say the early bird catches the worm, ick,


Well not early enough really, I had to crosscheck and give an elbow to the ribs, of the bird that had it, but then I got that worm. Now my question is what in the hell am I going to do with that damn worm and why did I want it?

So far I have had a productive AM. Fed and took the pup for a good walk. Had breakfast which consisted of whole grain cheerios, skim milk and a banana.YUM! still sipping my first cup of coffee. 

Friday, July 5, 2013

Exercising Trial and Error


I would be the first to say I absolutely hate organized exercise, Walking on a treadmill or riding the stationary bike do work for me, but they just are so blah . So what does that mean? It means I am in search of a new way to get my exercise without it feeling as monotonous as it sometimes can feel. I have a gazelle by Tony Little,




I do not mind using it although like the cardio machines at the gym it is anticlimactic and a tad boring to use it for 30 minutes straight. I am now trying to see getting exercise a new way. Using what I have at my house. I have a staircase in my house so every hour I go up and down my stairs 4 times, then I exercise on the my gazelle at my maximum speed, for 2 minutes every hour. Because my home is my office, I repeat this hourly, all day long.  Also as for my desk chair I now use a fitness ball which keeps me working my core all day long, by keeping my balance on the ball. This is my plan for now, although I plan to add in strength training. I will be also adding some crunches and other core exercises. I will be keeping a record and will be sharing how my tiny changes work for me also as I add new exercises into the mix. I am not limiting what I am eating, although I will be being diligent to eat healthy foods that will be good for my body. Its still not easy but it feels more attainable when broken into smaller increments of exercise as well as eating healthy and not dieting. I am excited to prove small changes can have large results. Stay Tuned!

10 steps

Over the last 20 years, food portions have increased dramatically. As the size of our plates have grown, so has the expectation that the larger amount of food we receive, the better the value. However, taking in larger amounts of food can lead to weight gain, health problems, and expensive health care (e.g. lost time at work, doctor/hospital visits, and medications) - clearly not a value.
balanced_plate.jpg
For easy portion control, use the healthy plate model to plan your meals. The healthy plate provides a filling meal with adequate but not excessive calories - all while balancing your meal and providing good nutrition. To build a healthy plate:
  • Split your plate into quarters.
  • Half of your plate will consist of non-starchy vegetables (greens, asparagus, tomatoes, cucumbers, etc.).
  • One quarter of your plate will consist of about 3-4 ounces of lean protein (tofu, beef, fish, chicken, etc.).
  • On the last quarter, place your starch. Starches are usually about half a cup and include foods like pasta, rice, corn, beans, peas, etc.
On the side of your plate, add a small fruit (about a cup worth) and a fat-free or low-fat milk or yogurt. You can also add a small amount of fat (oil, butter, salad dressing), but a serving size is typically 1 teaspoon (for approximately 45 calories).
fish_with_vegetables.jpg
Sometimes you may eat something different than what is described on the health plate. Some foods are very high in calories, and even eating what is described as one serving can add up - especially condiments like salad dressing, mayonnaise, sour cream, and oils. If you aren't sure how much you should eat, tracking your intake and comparing it to your calorie goals for the day will help you determine what size will be appropriate for you. To start tracking your intake, go to FitDay's free diet and weight loss journal. If you are trying to lose weight, keep in mind that research shows that people who track what they eat will lose twice as much weight as people who do not keep track of what they eat.
If something you eat comes in a package, check the food label. The most important part of the food label is the serving size. Take a look at this and compare it to your calorie goal to see if this food fits into your eating plan.
Here are some other tips for easy portion control:
  1. When eating at home, use small plates.
  2. Drink 2 glasses of water before each meal.
  3. Fill up on high-fiber foods (5 grams or more per serving).
  4. When out to eat, split a meal with a friend.
  5. Alternatively, when you order, ask your waiter box up half of your meal. Take the remainder home to eat at another time.
  6. Eat slowly - be the last one at the table to finish your meal.
  7. Include plenty of non-starchy vegetables in each meal (they are high in water and fiber).
  8. If making large portions of food at home, freeze leftovers for an easy meal later.
  9. Don't eat in front of the TV or while doing distracting activities like working or reading.
  10. Don't go into a meal starving. If you anticipate going more than 4-5 hours without food, have a snack on hand.