If you don't like your life CHANGE IT!

Many people today are finding that at a  later age the habits they held during their youth (teens through late 30's) do NOT hold up for positive health at a later age 40's plus.  Basically the fast food diets, and fast paced, low exercise life is not a good stepping stone to live problem free for many years to come. Just remember that it is never to late to change your health and habits.  Some say next week, next month and even next year.

But the reality of it all is that we have today this moment to change. The discipline comes in when we choose to stick to it through the tough times. When you are tired, stressed or unhappy, and you choose something greater for yourself than the negative old habits that pulled you through the bad times before. Everything gets better and today is the day to start something new and something better!

PHOTO: Beach Runners

Suggestions for starting something great include:

1)  Go for a walk

2)  Do something nice for yourself. Find that special thing that makes you feel good. I am a pretty easy to please person at this point in my life, and a hot bath with candles and some meditative, calming music with an empty house does it for me.  

3) If you can't be alone, take whomever with you to go somewhere you want to go, try somewhere new. It is probably best to be sure they will somewhat enjoy it, as you don't want to hear someone complain the whole time you are out. LOL!

4) Watch an uplifting movie, relax and cuddle up with a blanket and enjoy.

5)  If you happen to have a fire place, use it. This can be extremely relaxing and soothing.

Enjoy your life this is all you have! Don't rush through each day, savor the moments and enjoy, enjoy, enjoy! And if you don't like your life CHANGE IT!

Ten Great Snacks That Will Tide You Over!

Morning or mid-day depending on the intensity of my workouts I get hungry. And I need to fuel up on a good snack. If I try to ignore the hunger and convince myself that food isn't important or I need to loose some extra pounds so a little starvation will not hurt me, then really I am just hurting myself. Because as soon as I am around food I will gorge my hunger, and usually with the wrong food.  A Chef  by Trade, I acknowledge that food is important and should be enjoyed. And this can be done by planning ahead. Here are ten easy snacks to choose from, pick and choose the time of day to enjoy them.  My current daytime work atmosphere consists of a standard office job, with no facilities to cook. Just a refrigerator and a small microwave. So here it goes, some creative inspiration to fuel your healthy appetite:

1. Celery and nut butter, or for a low-fat option try low or no-fat cream cheese. Spice up your cream cheese flavor with some fresh herbs (parsley, basil, thyme, or all of them). Very simple preparation includes, 8oz of no fat or low fat cream cheese, a hand full of rinsed and dried herbs, a pinch of salt and 1 tablespoon of skim milk or water. Sun-dried tomatoes are also a great addition, low-fat and high vitamins.
2. Baked chips and salsa. Don't let yourself eat the whole bag, so before you start eating portion  yourself and do not go back for seconds.
3. Raw veggies and hummus. My favorites are carrots, cukes, cherry tomatoes and apples for a savory and sweet flavor.
4. Medium sized bran muffin, if you are having a sweet tooth drizzle a little warm honey on the top.
5. Greek yogurt (plain and non-fat). Trader Joe's makes a great Greek yogurt. There handy small sizzled portions do well and are usually pretty low in sugar.
6. Low-fat popcorn.
7. Raw veggies, baked chix and a handful of pasta. Top it with 2 tsp of dressing (Caesar or Balsamic Vinaigrette make a great addition).
8. High-protein, low-sugar smoothie. Find yourself a good all inclusive protein powder. I use a brand put out by Nutri-Shop a local business in OC, CA.  1/3 frozen banana, 1/2 tsp Spirilina, ice and fill it up with non-fat milk. Blend and drink.
9. Low-Non Fat Cottage Cheese with a spoonful of jam.
10. Turkey/Cheese Roll. Ditch the bread and go for the good stuff. Roll up one slice of cheese and a few slices of turkey, add a bit of mayo to the middle.

Eat up and enjoy your food while you delight in the greatness of health.

Use Your Social Network to Loose Weight

There are so many devices available to you today to stay connected, why not use them to help you succeed? Who would have thought that your social network could help you loose weight. Your social network may consist of your cell phone, including texting, app's and access to Twitter, Facebook, and the internet.

Check out these ideas to increase your weight loss:

1. Studies have shown that when individuals on a weight loss plan text their daily weight and food intake to friends or a weight loss sponsor that they become accountable for their food intake. Acknowledging what you are taking in can help you become conscious of your food patterns. Do you eat when you are hungry or when you are tired and upset?
2. Start a weight loss challenge with your friends, family or even at work. Research shows that working or competing with others will help to fire up the motivation to loose those extra pounds.
3. Eat with others when possible. Studies show that when you eat with others, especially in a pleasant atmosphere people tend to eat less.
4. Online wight loss communities, these unique and powerful communities consist of forums to chat with others in the same boat, or gain momentum by chatting with other weight loss individuals who have already succeeded in their weight loss goals. Or for around the clock support check out Sparkpeople.com
5. Weight loss groups can also be a great source of information, support and motivation. Check out WeightWatchers.com, well known Tops Club, join a Meetup Group for weight loss, and Overeaters Anonymous.

Create a supportive and healthy environment in your life today. Create what you need to live a healthy life for yourself and thrive. Today is the day!

7 Reasons Why People Gain Weight

Fat. Squishy, hanging over the pants, clothes too small, mushy, unattractive, hard to loose, and I wish it never existed fat. Media hates it, and even at an early age people/kids make fun of you for having it. Society in some ways, especially now-a-days is meant to be fat. 

There is so much TV, video games, and comfort indoors why even go outdoors or work out. Well, for one because it feels good, in fact it feels great! It improves your health (emotional and physical), your energy, your focus, the list goes on.

Is there a fine line between comfortable weight and unhealthy weight. If so, what is it? And why do people get overweight and fat in the first place?

1) Some believe that sleep (or rather lack of) can play a large part in weight gain. I know quite a few people that will eat when they are tired instead of taking the adequate rest they need for themselves. 

2) Sometimes medications can take a strong play in how you are feeling, your equilibrium, your energy, including your inner balance and connection with how you feel about food and your body. Talk to your doctor, evaluate your medication's side effects, search for an effective answer with him or her. Some of the most common med's that cause weight gain are:  Steroids, Heartburn medications, High blood pressure medications, Antipsychotics, Antiseizure medications, Diabetes medications, and Antidepressants. Remember to talk to your doctor, because the side effects of removing yourself from the medication(s) may be worse than a few extra pounds.

 

3) Stress, family, achievements, school, work, life.  The responsibilities can pile on and on and soon you have stress.  Unless you have good coping methods to handle stress. Note: Food is not a healthy coping method, unless of course you are truly hungry. I was taught to never eat when I am emotional. Instead, deal with those feelings, work through them, and then eat a healthy planned meal.

4) Unknown medical conditions can play a big role in weight gain. Maybe something is out of balance with your body, or maybe you have an organ failure such as your thyroid and do not even know it. Well you can always do what I do..LOL. Try to find my diagnosis online, freak out, end up eating and then go to sleep. Or maybe, go see a doctor, explain your situation and move onto something better.

5) Menopause, the slow decrease of your normally occurring hormones can actually create weight gain.  Most women reach menopause in the mid-life age range (40's-50's), although it tends to vary depending on the woman and her physical circumstances. Also something to discuss with your doctor or midwife, there are so many options out there today, whether you want to go with just pharmaceutical or herbal, it is worth searching out a solution to feel better. This is, this is your life, today. Today is the day to improve, feel better and live to fullest.

6) Emotions and dissatisfaction includes eating because it is an acceptable and a convenient way to deal with your feelings, although not necessarily healthy. I see people do so, heck I have done so. Marriage, kids, work....you name it. Doesn't a jelly donut and a Frappacino make it all better?  It does for a bit but a continuos habit can be, well not so good. For one, physically the pounds start to add up. And two, if you are stuffing your feelings you are not dealing with them. So they will eventually build and blow. Feelings are meant to be expressed, it is just finding a healthy way to incorporate them into your expression. Easier said than done, but for me necessary for my own health and well being.

7) Blood sugar and starvation can be triggers for some. Following an adequate food regimen (doctor, dietician or self-prescribed) may help to decrease your unplanned food intake. Starvation can also be a trigger for weight gain. Two thoughts on that is that your body goes into survival mode and thinks that you are starving and therefore stores the food for energy as fat for future starvations. 

If you are anything like me, when I starve and then finally go to eat, I tend to eat unplanned fatty and sugary foods that are not what I really want anyway. Sometimes just keeping a high protein, low fat, low sugar, combo food plan will help to decrease those nasty binges and plummeting blood sugar levels. 

I am sure I have missed some reasons, however if you have anything to add I would love to hear your feedback.

Take care, and be well!

How Oprah Motivated Me To Loose Weight

Motivation is a funny thing. When it's there you feel pumped and empowered, when it's not, guilt and negativity may begin to set in. I remember when I was overweight and attempting to find the motivation to loose weight, quite frankly I recall feeling dumpy and depressed because the motivation wasn't there.



Lack of motivation can leave you with feelings of guilt, which can lead to emotional eating.  What most of us crave is healthy weight loss, overall health and balance.

Recently I overheard a story on Oprah about a man that was having the same sort of challenge. The man  began by taking baby steps to improve. He first observed his inner challenges and found that he was put off and overwhelmed when he though of the big picture of loosing weight. 

• the commitment and effort
• what he might be missing out on
• the before and after workout preparation
• the new food choices

Image courtesy of Oprah

He was discouraged however he found a solution. By just getting dressed for the work out and committing himself to nothing else, he actually starting working out. His solution:

1. He got dressed in his workout gear
2. He sat in the workout area
3. He stayed there for 15 minutes
4. He repeated this for a few days, each day taking it one step farther
5. Days passed, he began moving around the space
6. He turned on workout videos
7. He began to feel better

As things progressed he realized that when he wasn't trying to think himself out of it or blow it up to be this huge thing in his head, he actually liked working out. He wanted to do it because it felt good during and after.

I can remember after I had my second baby I could barely walk down the road not to mention do jumping jacks . I was desperate to improve and move into a new resolution for myself that included health and positivity.

Do what you need to to improve yourself. Because you are so worth it. This is it, today is what we have to accomplish our greatness. As Tony from Beach Body's P90X says "Bring it!" Kudos to you Tony for helping so many people achieve those baby step goals!