We are humans. We are social beings. We need one another; we weren't meant to do life alone...and this includes your health. Even the most elite athlete needs a supportive team to do what she/he does. Living a healthy lifestyle is no different. While we may not have an entire team behind us, almost all of us can reach out to at least one other person for some support.
Changing your lifestyle can be challenging, especially if it has been a sedentary and unhealthy one. If you can find someone to actually meet with you and exercise (etc.) on a regular basis, you'll be a lot less likely to skip out on a workout when you know someone is waiting on you! If your schedule doesn't coincide well with another person's, at least having someone to check in with you and ask you about your eating habits/exercise, is extremely beneficial also. The key is, to find some kind of accountability.
My buddy? My husband. I'm super duper blessed to have a husband that is active and cares about his health. We don't actually run together, but he makes out running schedules for us and we stick to it together. We talk about how lousy or how great we felt on a run. We keep each other motivated and encourage one another when we're feeling lazy. He's my buddy, and I couldn't do what I do without him.
Can't think of anyone to be your buddy? Well, until you find one, I'd be happy to fill in! I may not be ideal, but at least you can have some form of encouragement every single day.
Don't stop caring. Your health is important, and it's worth the effort you put into it. Keep up the good work!
Saturday, February 5, 2011
Friday, February 4, 2011
Tip #12: Take a minute to investigate
Before you head out to a restaurant this weekend, take just a minute or two to do a little investigating. You may be surprised at what you find. I know it may seem a bit tedious, but really, it only takes a minute and it's worth it.
Simply go to the restaurant's website to see if they offer nutritional information for their food. For example, if you're heading to Chick-Fil-A anytime soon, check out their site; they have extensive nutritional info. You may head out planning on ordering a Chicken Sandwich. But if you check the nutritional info, you might just decide to order the grilled chicken sandwich instead, and save yourself 140 calories! As I always say...little changes over time make a BIG difference!
Simply go to the restaurant's website to see if they offer nutritional information for their food. For example, if you're heading to Chick-Fil-A anytime soon, check out their site; they have extensive nutritional info. You may head out planning on ordering a Chicken Sandwich. But if you check the nutritional info, you might just decide to order the grilled chicken sandwich instead, and save yourself 140 calories! As I always say...little changes over time make a BIG difference!
Thursday, February 3, 2011
Tip #11: Analyze your sleep habits
Do you have to read a book to fall asleep? Do you wake up in the middle of the night unable to get back to sleep? If so, let me ask you this...do you exercise on a regular basis? If not, that may just be the answer to your sleeping woes. There certainly could be other reasons for your wide-eyed condition, like too much caffeine in the evening, super high stress, or maybe you're a worry wart. However, for many of you, you're just not getting enough exercise.
You may claim that you are too tired to exercise, but if you exercised regularly, you might not be so tired! When you exercise, not only does it help you sleep better, it helps you to feel more alert during the day. When you choose day after day NOT to exercise, you get in a dragging, sleepy mode during the day, and then a not able to sleep mode at night, that becomes a vicious cycle. So, break the cycle. Test it out. We all love sleep, and we all need it! If you can learn to love a little exercise...you may just get more of it.
*Important note: don't exercise too close to bed time--you might get too wound up to go to sleep! Believe me, I know this from experience. Whenever my husband runs right before bed, he is a tad "chatty" in bed, and I usually fall asleep to him talking. :)
You may claim that you are too tired to exercise, but if you exercised regularly, you might not be so tired! When you exercise, not only does it help you sleep better, it helps you to feel more alert during the day. When you choose day after day NOT to exercise, you get in a dragging, sleepy mode during the day, and then a not able to sleep mode at night, that becomes a vicious cycle. So, break the cycle. Test it out. We all love sleep, and we all need it! If you can learn to love a little exercise...you may just get more of it.
*Important note: don't exercise too close to bed time--you might get too wound up to go to sleep! Believe me, I know this from experience. Whenever my husband runs right before bed, he is a tad "chatty" in bed, and I usually fall asleep to him talking. :)
Wednesday, February 2, 2011
Tip #10: Popeye may eat it from a can, but you don't have to
You could take a multivitamin...or you could just eat some spinach. Spinach is a super food that has more vitamins, minerals and benefits than I have time to write about.
Let me just share a few: vitamins A, B1, B2, B2, B5, B6, C, E, K, Beta Carotene and Folate. Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc. Spinach is also a great source of fiber, omega-3 fatty acids and antioxidants.
Spinach is excellent for you because it is low in calories and super high in nutritional value. It's great for your heart and gastrointestinal health. It has anti-inflammatory properties, slows age-related decline in brain function, protects against eye diseases, and is one of the BEST sources of Iron you can eat.
Okay, so if you are still reading, you understand that yeah, spinach is good for you; but for some, it's hard to stomach. Here are two ways to eat spinach that even my husband (who is no spinach fan!) and my young kids will (sometimes) eat.
Spinach Saute'
(I eat this for lunch a couple of times a week--yummy!)
1-2 tsp of extra virgin olive oil
1/3 bag of baby spinach
1 T minced garlic (I love garlic-you may want less)
2 slices provolone cheese (or your favorite cheese)
lemon pepper
*Heat the oil in a pan and saute' the garlic (sometimes I throw in some mushrooms to saute' also). Once the garlic is lightly browned, add the spinach. It looks like a lot, but will cook down. Tear the cheese into pieces and lay it on the spinach to melt. Toss it around until cheese is slightly melted, and spinach is tender. Put on a plate and serve immediately. This serving is for one person. I season it with a little lemon pepper, but you can use whatever you like.
Spinach Salad and Dressing
(got this one from a Bed and Breakfast-Delicious!)
1 pkg. baby spinach
8oz. mushrooms, sliced
2 green onions, sliced
2 hard boiled eggs, chopped
6 slices beef bacon, cooked and crumbled
Dressing:
1/2 cup oil
1/4 cup apple cider vinegar
1/4 cup ketchup
1/3 cup sugar
1/8 tsp. salt
1/4 tsp. pepper
Put salad ingredients together in large serving bowl. Combine dressing ingredients and cover to shake vigorously to mix well. Pour over salad right before ready to serve. Serves 6.
Spinach is an amazing food that your body--your health, needs every bit of. Even if spinach is not usually an item found in your grocery cart, it's worth at least trying.
Let me just share a few: vitamins A, B1, B2, B2, B5, B6, C, E, K, Beta Carotene and Folate. Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc. Spinach is also a great source of fiber, omega-3 fatty acids and antioxidants.
Spinach is excellent for you because it is low in calories and super high in nutritional value. It's great for your heart and gastrointestinal health. It has anti-inflammatory properties, slows age-related decline in brain function, protects against eye diseases, and is one of the BEST sources of Iron you can eat.
Okay, so if you are still reading, you understand that yeah, spinach is good for you; but for some, it's hard to stomach. Here are two ways to eat spinach that even my husband (who is no spinach fan!) and my young kids will (sometimes) eat.
Spinach Saute'
(I eat this for lunch a couple of times a week--yummy!)
1-2 tsp of extra virgin olive oil
1/3 bag of baby spinach
1 T minced garlic (I love garlic-you may want less)
2 slices provolone cheese (or your favorite cheese)
lemon pepper
*Heat the oil in a pan and saute' the garlic (sometimes I throw in some mushrooms to saute' also). Once the garlic is lightly browned, add the spinach. It looks like a lot, but will cook down. Tear the cheese into pieces and lay it on the spinach to melt. Toss it around until cheese is slightly melted, and spinach is tender. Put on a plate and serve immediately. This serving is for one person. I season it with a little lemon pepper, but you can use whatever you like.
Spinach Salad and Dressing
(got this one from a Bed and Breakfast-Delicious!)
1 pkg. baby spinach
8oz. mushrooms, sliced
2 green onions, sliced
2 hard boiled eggs, chopped
6 slices beef bacon, cooked and crumbled
Dressing:
1/2 cup oil
1/4 cup apple cider vinegar
1/4 cup ketchup
1/3 cup sugar
1/8 tsp. salt
1/4 tsp. pepper
Put salad ingredients together in large serving bowl. Combine dressing ingredients and cover to shake vigorously to mix well. Pour over salad right before ready to serve. Serves 6.
Spinach is an amazing food that your body--your health, needs every bit of. Even if spinach is not usually an item found in your grocery cart, it's worth at least trying.
Tuesday, February 1, 2011
Tip #9: Find your inner athlete
Before you start moaning and groaning, read on.
We all know that our bodies need to exercise, but sometimes it's just hard to get motivated. It was hard for me to get motivated to get moving after I had my third child. There was always something more appealing than going out for a walk...like sleeping, watching TV, browsing Facebook...you name it. I knew I had to do something. So, I signed up for my first 1/2 marathon. Signing up for a race gave me a goal to look toward. Knowing that I had it coming up, helped me to choose to go on a run over wasting time on something else. Four months after signing up for the race, I had completed my first 1/2 marathon, lost all of my pregnancy weight, and felt healthy and strong. I was quite pleased; setting a goal had really helped.
My suggestion for you? Sign up for a local 5k (3.1 miles). Everyone can do this. Whether you label yourself as an athlete, runner, walker, couch potato or someone in between, a 5k can be done by all. You can run it, jog it or walk it. Don't worry about coming in last; there are always walkers at the end, often in a group, smiling and having a grand 'ol time, being cheered in by fans near the finish line. If you've never been to a 5k run, you'll find that it can be quite an event. You usually get a t-shirt, sometimes there are bands, games/inflatables for kiddos, and there is almost always free food and drinks at the finish.
So, let's do this:
1. Find a race to run--search on the Internet for a runner's club in your area. Most cities have one, and their website usually lists all of the local 5k's around.
2. Sign up at least 2 months in advance--give yourself some time to train.
3. Get a friend or two to sign up with you if you can.
4. Start training!
Walkers: go on 2-3 walks a week (or more if you're really motivated!), and make sure you get up to 3 miles for some of them, so you'll be prepared on race day.
Beginning runners: If you'd like to run the 5k but are not currently running at all, check out this website : www.c25k.com (Couch to 5k), for a great training plan.
Runners:If you are a more regular runner, and would like some direction on a training plan for a 5k, let me know and I'd be happy to help you out.
*If you have a severe medical condition, do not sign up for a 5k until you consult with a doctor.
Be brave, try this out. You might just surprise yourself and enjoy it...and who knows, you may even come back for more.
We all know that our bodies need to exercise, but sometimes it's just hard to get motivated. It was hard for me to get motivated to get moving after I had my third child. There was always something more appealing than going out for a walk...like sleeping, watching TV, browsing Facebook...you name it. I knew I had to do something. So, I signed up for my first 1/2 marathon. Signing up for a race gave me a goal to look toward. Knowing that I had it coming up, helped me to choose to go on a run over wasting time on something else. Four months after signing up for the race, I had completed my first 1/2 marathon, lost all of my pregnancy weight, and felt healthy and strong. I was quite pleased; setting a goal had really helped.
My suggestion for you? Sign up for a local 5k (3.1 miles). Everyone can do this. Whether you label yourself as an athlete, runner, walker, couch potato or someone in between, a 5k can be done by all. You can run it, jog it or walk it. Don't worry about coming in last; there are always walkers at the end, often in a group, smiling and having a grand 'ol time, being cheered in by fans near the finish line. If you've never been to a 5k run, you'll find that it can be quite an event. You usually get a t-shirt, sometimes there are bands, games/inflatables for kiddos, and there is almost always free food and drinks at the finish.
So, let's do this:
1. Find a race to run--search on the Internet for a runner's club in your area. Most cities have one, and their website usually lists all of the local 5k's around.
2. Sign up at least 2 months in advance--give yourself some time to train.
3. Get a friend or two to sign up with you if you can.
4. Start training!
Walkers: go on 2-3 walks a week (or more if you're really motivated!), and make sure you get up to 3 miles for some of them, so you'll be prepared on race day.
Beginning runners: If you'd like to run the 5k but are not currently running at all, check out this website : www.c25k.com (Couch to 5k), for a great training plan.
Runners:If you are a more regular runner, and would like some direction on a training plan for a 5k, let me know and I'd be happy to help you out.
*If you have a severe medical condition, do not sign up for a 5k until you consult with a doctor.
Be brave, try this out. You might just surprise yourself and enjoy it...and who knows, you may even come back for more.
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