Tag Archives: nutrition

What do you do when you fall down

30 Jan

What do you do when you hit a bump on your fitness journey or when you have a bad eating day? Do you just throw your hands up and say, “i’ve blown it so I may as just eat everything in my frig and pantry!!” or do you say, “Ok, I had a moment but now it’s time to get back on track and continue making good choices!” Which one are you?

We all have those days – those moments. It’s normal – we’re human and we mess up. However, it’s what we do afterwards that counts.

For example, last Saturday, I had one of those days. I had been getting up every morning between 4:30 and 5 and not getting to bed until after 10. Friday evening, I hosted a painting party to help me raise money for my upcoming missions trip to Haiti; so that meant planning and preparing for the 21 ladies that were attending. I had early morning prayer, fitness classes, and an afternoon of errands and preparing for the event. I didn’t get home until 11:30 that night and then had to be up early on Saturday to teach fitness classes. When I arrived back home Saturday morning after classes, I was tired and I was hungry and lack of sleep had my brain all foggy. None of these were conducive to making a good choice. I grabbed some chocolates that I had leftover from my party and ate them. Yep….on an empty stomach. And they were delicious!

Now….what did I do afterwards? Did I beat myself up for making those choices? Nope. I knew there were a lot of components that had led to my decision and that I’m human and once in a while I’m going to eat chocolate for breakfast! However, I also knew that I would get right back on track with my lifestyle and how I eat 90% of the time.

Again, it’s okay to have those moments. We all do. It’s what we do the next day that matters. If we continue making the choices we know aren’t going to bring us mental, physical, spiritual and emotional health and wellness, then that isn’t okay and we need to have someone help us get back on track. On the other hand, if we go right back to making those daily choices that will bring us life and well being, then all is well.

It’s not how many times we fall down, it’s how many times we get back up! So, get back up and keep walking!!! You can do this!

Friday Fitness Tip for 12/16

16 Dec

Friday Fitness Tip:

1) Have a bite before you go out.

Many times, people will choose not to eat because they know they are going to a party where there will be lots of food. That is the worst choice to make – by the time you get to the party, you’ll be ravenously hungry and won’t be able to make good choices and will end up overeating and feeling horrible the next day. Eat normally throughout the day – breakfast with protein, a great lunch (big salad with lean protein) and even have a snack before heading to the party…An apple and some almonds. This will keep you from eating too fast because you’re hungry and will allow you to enjoy the foods you want to eat.

2) Keep each celebration limited to one day.

Don’t go into Holiday mode and just eat everything and anything when you want and skip all of your workouts. This will cause you many tears on new year’s day when you realize you’ve gained five pounds!!! Go to your Christmas party – and then the next day go back to making your good choices AND make sure you get in a workout!

A review in the British Journal of Sports Medicine found that the longer it takes you to re-focus on fitness, the more your enthusiasm for it will dim, and the harder it will be for you to get back on track. In short, a day off won’t hurt you, but a week or two off can derail your progress toward your goals. It can also inflate your waist size, according to a study in the Journal of Applied Physiology. The researchers found that just two weeks of inactivity can increase belly fat by seven percent. So, skip one day but then get right back on track!!! Your 2017 self will appreciate that!

3) Keep calories in perspective.

All of these tips are not meant to make you frantic and not enjoy the season. They’re just meant to help you be aware of your choices and how to keep from gaining the typical 5-7 pounds between Thanksgiving and New Year’s Day. A few high-calorie meals during this season will not sabotage your fitness goals.

A better strategy: Focus on how many calories you burn during the course of a week, not each day. As long you are making good choices and eating healthy 80 percent of the time, you can cut yourself some slack during the other 20 percent.

What are some ways you stay balanced during this time of the year???

This is Why…..

15 Feb

I am very passionate about motivating, inspiring and encouraging people that life and health is directly related to choices that we make….it’s not just something that happens to us.  However, I do not “preach” something that I do no practice.  Our bodies are amazing creations and daily choices can help those creations or hurt those creations.  I cannot put harmful foods, drinks, and substances into my body and expect my body to keep running at optimal performance.  I cannot sit all day and all evening and expect my body to continue being strong, flexible, and healthy.  I cannot think negative thoughts and expect my emotions, my outlook on life, and my interactions with people to be positive.

Yesterday, while sitting in the lobby at the UT Cancer Institute, I was reminding of why it’s so important for me to do what I can to help my body run at its best.  Last year, my doctor was concerned about some tests and wanted a second opinion and biopsy done by one of the best doctors for women’s health in our area – thankfully, there was no cancer; but I am on a follow-up program for a while.  Needless to say, the importance of making healthy choices became even more of a passion for me.

This small journey began in November of 2011; and at one of my very first appointments, the doctor went over with me the choices I needed to be making to help out my immune system.  Exercise, Rest, food choices, Positive thinking, no smoking, being careful of alcohol consumption, stress, and toxic relationships were all topics that entered that conversation.  I already was ahead of most people when it came to exercise, food choices, no smoking, and alcohol consumption; however, I needed to work on stress, rest and toxic relationships. I realized more than ever that I had to make good choices for me and my wellbeing. I could not continue to allow undue stress or relationships that were not healthy for me to be part of my daily life in any way, shape, or form. I also chose not to tell the whole world what was going on…just my family and a few trusted friends. I’m of the belief that the more you talk about something the bigger it can become and did not want to add more worry, fear, or stress.

I moved forward from that day – left certain things, situations, and people behind me – the past was the past and I just wanted to focus on the present moment and things I could do “today” to help make a better future for my mind, my emotions and my health. Was it always easy? No. Did I have moments where fear and worry would try to overwhelm me? Yes, I did. What I chose to do in those moments was very critical….I could allow the emotion to overwhelm me or I could acknowledge it and then remind myself that everything was going to work out and all would be well. I would quote Bible Scriptures or positive quotes….would spend time in prayer and meditation…or would lace up the running shoes and hit the road. I knew my choices would matter and make a difference. Now I’m not saying that my choices caused me NOT to have cancer – I am saying that I did what I needed to do to help my body out. Putting the wrong things into my body and my mind was not going to help my immune system get stronger – it would only weaken it. I did what I needed to do and that’s all that mattered. I controlled what I could and then let go of what I could not control. Choices…we are faced with them every moment and we have been given the power and the freedom to choose. I don’t take that lightly or for granted. This is why I do what I do, say what I say, live what I live – it’s my choice

I want to be like you when I grow up….

6 Nov

 

This past weekend I was privileged to meet an extraordinary couple who attend The Rock Church in Sunnyvale, California.  They are proof that age is just a number and that wellbeing can be achieved no matter your date of birth.  I did not get their first names so I’ll refer to them as the people there refer to them…..Momma and Papa Leaman.  He is a spry 90-year old gentleman and she is an energetic 85-year old lady.

There are several choices they make that enable them to live such full lives.

1.   They recognize the importance of moving their bodies.  They attend their local health club three mornings a week and walk for 45 minutes and participate in an aqua fitness class.  Because of the ladies conference this past weekend, they were not able participate in their typical Friday morning fitness routine, and Papa Leaman was disappointed that they had to miss.

2.  They are active members in their church.  They attend services and special events that their local church sponsors.  They help when they can and where they can – they know that they are a part of a community and you can see how the other members of the congregation interact with them and let them know that they are loved, honored, and appreciated.  I was there this past February for a dinner at the church and they were both in the kitchen helping out….and Momma Leaman is quite the chef.  She helps with the food when she is able.

3.  They are madly in love with each other.  They have been married 66 years and she refers to him as her “latin lover” 🙂 (He is Italian and Spanish.)  Upon meeting him, he will proudly pull out a picture from his wallet to show you–it’s a little worn and faded but the beauty of the young lady is breathtaking.  It is one of the first pictures she gave to her sweetheart.  As I watched them talking to other members of the congregation, I saw that they still like to hold hands.

4.  Travel and adventure is still vital in their lives – they don’t leave that for the young people.  The last few years they’ve went with family members to Hawaii for one month to vacation.  Then last year, they decided to take a cruise all by themselves without any family members.  They refuse to let fear of the unknown keep them in their comfort zones.

5.  They realize they have talents and abilities to share with others and realize that hanging out with children can put some energy, fun, and laughter into your day. She has a workshop behind their garage and once a week she has girls of all ages come to her workshop and she teaches them to knit, embroider, sew, and crochet.  Many of these young girls will make Christmas gifts for their family members during these weekly lessons – the week before Christmas, she has wrapping paper for them and they prepare their gifts.  Then they go into the kitchen and she all the ingredients ready for homemade gingerbread men.  They decorate their cookies and then clean up the mess before she takes them out for lunch. I told her I wished I live there so I could go over her house once a week 🙂

6.  They refuse to allow health issues to run their lives and they make whatever changes they need to in order to keep disease from diminishing their quality of life.  When he was diagnosed with diabetes, they went to informative sessions for two weeks to learn everything they could do to help the symptoms from escalating.  They made lifestyle changes and it’s working….he is only has to take one pill a day.  She was diagnosed with breast cancer and she did her research and made her choices and is cancer free.  At age 85, she is only on two prescription meds per day.

This couple radiates warmth, love, and well-being.  I wish all of you could meet them because I know they would inspire you as much as they inspired me! Momma and Papa Leaman, I want to be like you when I grow up!

Lessons I’ve Learned While Watching The Olympics

5 Aug

I am one of the millions who has been staying up way too late to watch the world’s top athletes compete in the London 2012 Summer Olympics.  As I’ve watched, I have learned some valuable lessons that I hope to apply in my own life.

As I watched 16-year-old Gabby Douglas go through her gymnastics routines, I could not help but be drawn in by her engaging smile and her fun attitude.  She had me smiling as I watched her have fun while performing her floor work.  Yes, she knew she was at the Olympics; and, yes, she knew she was performing for the chance to win a medal.  However, for Gabby, it appears as if it was just another performance doing something she loves and enjoys doing.  Her smile lit up her face the entire time…she was having the time of her life.   I learned from her that if you do what you love and do it with passion while having fun, you will win the gold.

While watching the interview with Carmelita Jeter, it was mind-boggling to hear how people have slammed her, made negative remarks about her, posted things on the internet about her and questioned her authenticity in her performances.  What intrigued me and taught me a valuable lesson was the statement she made towards the end of her interview: You can let what people say consume you or fuel you.  Wow! If it consumes you, it drains you and is negative.  If it consumes you, it energizes you and fuels you to personal best records on the track.

And how can I fail to mention Oscar Pistorius, the first double amputee sprinter to compete in the 400 meter run in the Olympics????? Can we say “NO EXCUSES” to go for your dreams??? He has had to fight adversity and naysayers – people who said, “he has an unfair advantage because of his blades….they give him an edge…”  What???? Someone with legs and feet is at a disadvantage over someone who has had both legs amputated below the knees? I’m sure he is another person who doesn’t let what people say consume him.  I’ve learned from him that no matter how difficult it may seem to achieve your dream, you still have to believe in your dream, hope in it, and go for it.

The human body is an amazing design.  We all have an athlete that lives inside us that wants to be challenged.  It’s never too late to go for the gold in our lives….it’s never too late to train to live our dream.  No matter what anyone says…no matter what anyone thinks….. Do what you love and love what you do.  Live every moment with passion and no regrets.  Just do it!

On the road…in the air

12 Jun

Summer is here and many of us will embark on a few journeys during the next three months.  Weekend getaways to the beach or to the mountains. Long weekends to the cabin. Holiday travel over the 4th of July and over the Labor Day weekend.  Road trips and airports can wreak havoc on our wellbeing if we don’t plan in advance and make wise choices.  All it takes is a little preparation and planning to keep us from the potholes of bad foods.

If you’re traveling by car, packing a picnic basket and cooler is a great way to ensure that you have healthy choices at your fingertips.  Some great memories can be made as you look for fun picnic stops along your way.  Stock the car with fruits, trail mix, water, juice, etc.  The food items that are in your pantry at home can be transferred to your car.  Not only will this decision help your waistline….it will also help save you money!  If you have children, eating a picnic lunch at a park or roadside rest area can provide them an opportunity to play, run, and be loud….something they cannot do (or should not do) in a restaurant.

If you’re traveling by airplane, it is definitely a good choice to bring snacks….most airports snacks are not healthy and are very expensive.  Also, bring your water bottle along…. No, you cannot have water in it when you go through security, but you can take an empty water bottle through security and then all you have to do is find a water fountain.  Some airports have water filtering systems that provide good water for you.  I’ve been in two airports in the last few months that had this kind of system (Portland, Maine, and Chicago, Illinois).

Many hotel rooms now provide a small refrigerator and microwave.  Find a local co-op, farmer’s market, roadside stands, and grocery stores that provides healthy options once you arrive at your destination and stock your room with healthy foods.  If you are staying in a cabin or camper, you can really make great choices because you have the ability to cook, as well.

If you decide to eat out, do the local economy a favor….seek out restaurants that are local and provide farm-fresh foods and regional, ethic cuisine instead of going to national chain restaurants.  If possible, I always seek out local restaurants when I’m traveling just like I do when I’m at home.

On my recent trip to Michigan, I stocked my car with fresh fruit, veggies, hummus, black beans, salsa, blue corn tortilla chips and only had to purchase my soy latte.  It was easy, fast and cost efficient.  On my way back to Tennessee, I did the same and then made a stop at Whole Foods in Indianapolis to purchase my supper and, of course, a vegan chocolate chip cookie for my dessert!

Don’t be at the mercies of gas station convenient marts and fast food!!!  Be proactive and make GOOD choices.  Here are some resources that can help you do this:

www.healthyhighways.com/travelinfo.shtml (Lists 2,800 US healthy eateries, natural food markets and co-ops.)

www.eatwellguide.org (Locate real food via zip code or city and state)

www.localharvest.org (Find a farmers’ market by product or location)

www.vrg.org/restaurant/index.php (Vegetarian Journal’s guide to Natural Foods Restaurants in the US and Canada)

Apps for your phone – Bon’ App, Locavore App, Happy Cow App, and iVegetarian App

Happy, healthy traveling!

 

 

 

 

Ban on Soda?

4 Jun

NYC makes the news once again as Mayor Bloomberg says he wants to set a cap on the size of sodas and other sugary drinks that are sold at city restaurants, movie theaters, and stadiums…..16 ounces and that’s it….nothing larger. This would include street cart vendors, delis, movie theaters, restaurants, ballpark concessions but not include grocery stores and convenient stores.  Vendors who are in violation of the ban would pay a $200 fine after a 3-month phase-in period.  This would not apply to drinks with fewer than 25 calories per 8-ounce serving, diet sodas, certain fruit juices, dairy-based drinks, and alcoholic beverages

As a fitness/wellness coach, do I agree with this?  Do I think it’s a good thing?

NO!!!!!

Wellness choices and healthy lifestyles have to be an individual’s decision.  I do not believe in government control of individual’s freedoms to make choices.

Also, diet sodas are just as bad as regular sodas and studies have been done to show that they can lead to obesity issues, as well.  Fruit juices and dairy-based drinks have calories and sugar.  And don’t even get me started on alcoholic beverages (calories, alcohol issues, drunk driving, etc).  A calorie is a calorie and soft drinks are NOT the cause of obesity…. Have soft drinks contributed to the rise in obesity?  Yes, but they are not the only reason obesity levels have risen.

How about we take the money that would be spent to enforce this law and put it into our school lunch programs to serve our children healthier foods?   Adults at a restaurant have the ability to choose whether or not they drink a soft drink and how much they drink.  Children being served a school lunch don’t have the ability to choose what is being served to them.  Let’s make sure they are served fresh, healthy food AND support local farmers.

I’m always concerned when government begins to step into our freedom….