Posts filed under 'Diet/nutrition'
November 11th, 2009
Is a donut good for you? Most folks would say of course not, and I would agree. But what if that donut is a gift from your teenage son who got up early on his day off school, walked to the donut shop bringing home donuts for himself, his brother and his mama?
I would say a sweet kid who brings his mom a sweet treat is definitely a good thing.
We need to watch our eating habits and donuts should not be a part of a daily diet. We also need to ENJOY that occasional pleasure.
If you take care of yourself, your whole self, you know that food is not just fuel; it is to be enjoyed. If you maintain regular good habits, you can have a so-called guilty pleasure once in a while. Just skip the guilt. But don’t skip the workout.
Establishing healthy eating habits and a workout routine create a lifestyle where you can savor good food. No, a donut is not good food, but I can eat one and not beat myself up about it. I know I will go to my workout class tonight (Rockford Academy UBC class – check it out; tonight is wine night too.) I know I rarely eat donuts and one will not be the end of me. I also know that life is meant to be enjoyed.
Healthy lifestyle is not a strict regimented joyless place. If all you do is count your steps and count your calories, are you truly living life? The idea is to live longer, live healthier, live happier. So indulge once in a while and do not feel bad about it. The sky won’t fall, you won’t gain ten pounds, and the Fitness Police will not arrest you.
Maintaining an overall healthy ATTITUDE is really what is good for you. Excuse me while I wipe the sugar off my lips.
November 4th, 2009
A 35-mile crack in the Ethiopian desert has made headlines that a new ocean will form. Hmm. When I was in school, I had learned there were four oceans. (If a new ocean does indeed happen, who gets to name it?) I had also learned that our solar system had nine planets. Scientists have now demoted Pluto from planet status. Hmm. Students of geography also know that countries change names and boundaries too. The lesson here? Things change.
Whether we like it or not, or whether we agree with it or not, life is ever evolving. Life around us and life within us. I venture to say that our inner evolution is more important than global happenings, but we’ll save that for a cocktail party debate. Drinks, anyone?
We need to be a participant in our outer world. We also need to be aware that we too are here to change and to grow. We need to face and embrace the change in our own personal status. I was a young girl, then a young mother, now a not-so-young woman with two teenagers. Do I want to go back? No. Do I want to fast-forward into the future? No.
The most important thing we can do is to learn to be alive in the here and now. The me that I am today is not the same me that I was a year ago. I have had experiences, good and bad, that shape me. Every day, every month, every year, we are continually affected by our outer relationships. How we handle them is the inner growth.
Some people adopt a negative spin. If you think the world sucks, then your world will. If you think life ain’t so bad, your world will be considerably brighter. Clothes do not make the man. Attitude does. And it takes honing and toning.
Maybe you are naturally a glass half-full kind of person. Most of us have to make the choice to see the positive. But what a difference it makes. Take one week and choose to see the positive. Take one week and every time you start to complain, stop yourself. Take one week and focus on all the good in your world - inner and outer.
My money says you will see and feel a difference. We can marvel. We can appreciate. Some days, we can simply take a deep breath and trudge on. I know people who eat right and exercise, but neglect the inner self. They take care of the body to look good, but what about working out the soul to feel good? Isn’t feeling good the real goal?
Take the one week attitude adjustment challenge. I promise you, when you take care of your inner health, it makes the diet and exercise come easier too. If planets and oceans can change, we can too.
www.kellyepperson.com
October 28th, 2009
I know there is such a thing as Random Acts of Kindness Day; maybe Oprah made it up. I also know every day is a random act of kindness day. If you look for the good (or bad) in people, you surely will find it. (Abe Lincoln made that one up.) It all comes down to choice. My attitude is always my choice regardless of the circumstances I find myself in. After waiting in line for an hour at the rental car place, a lot of people were cranky. I was not thrilled to be standing there either, but complaining would not make the line move faster. They passed out water bottles and remained cheerful behind the counter. When it was finally my turn, I could have been surly like the guy ahead of me had been. I chose to be pleasant. The rental guy commented my birthday was the same as his and he upgraded me to a Mustang convertible for no charge. Score one for kindness.
Kindness begets kindness and trust begets trust. If you face each day with “the world is out to get me” attitude, it most likely will seem to be a dreary and evil place. If this is the only life I get, why would I want to waste time being so negative. What’s the point? Where is there any benefit in that? I’m not the only one who believes people are trustworthy. I went through the Beefaroo drive-thru yesterday (for soup - I am getting healthy after all)(but wow, passing up those fries truly is a test of will power). When I got to the window, I realized my wallet was not with me. I simply said to cancel my order since I had no money. The gal said, “Take the soup. Can you come back later today and pay for it?”
I was stunned. This is not Mayberry. They do not know me personally at the fast food joint. But I was delighted to have a hot bowl of soup on a rainy day and I did indeed return to pay my $3.31. The cashier who accepted my payment simply smiled when I told her how happily surprised I was. She said, “Everyone that happens to, they always come back and pay.”
If you look for the good in people, you surely will find it.
October 8th, 2009
As a near vegetarian, it is hard for me to receive all the protein that my body needs. Even if you are not a vegetarian, it is important to obtain 65 grams of protein per day (per the FDA for people consuming 2000 calories a day). Protein is especially critical to our muscles. The daily vitamin I take does not cover protein. To supplement my protein intake, I love protein shakes. While I was purchasing them at the health club, for the sake of price and convenience, I found a great way to combine what I need with what I love. Let me share with you a quick, simple way, without the mess of a blender how I enjoy a protein shake.
1. Purchase your favorite ice cream.
My absolute favorite is Haagen Dazs Bailey®’s Irish Cream. Perhaps this is the small percentage of Irish rising to the occasions?!
http://www.haagen-dazs.com/products/product.aspx?id=79
2. Let stand a moment or IF your favorite ice cream is a little more solid, zap it in the microwave just for a few seconds.
3. Pick your favorite large dish or large glass. The wider the rim the better. We need room to use a spoon to aggressively stir.
4. Stir thoroughly.
5. Sprinkle on top of your softened ice cream s which you already stirred aggressively a soy protein powder such as EAS Soy Protein. Vanilla works wonderfully with the Bailey®’s. I use half of the recommended scoop. This gives me my protein supplement with a little bit of taste of vanilla.
6. Other recommendations: My volunteer friend loves this vanilla soy protein (which we both purchased from Wal-Mart) with orange juice. She says it tastes just like a dreamsicle (remember those wonderful orange and vanilla ice cream Popsicles®?!) – so that is next on my list to try.
7. For more information on your needed daily intake of protein, here is a great article that details your ideal weight complete with calculations of the proper amount of grams per day : http://www.indoorclimbing.com/Protein_Requirement.html
September 29th, 2009
Metabolism – Your Body is Trained for Survival
The objective of your metabolism is survival. Your body’s goal is to keep you alive. The timing of your meals and snacks/your food intake, sends a clear and important message to your body. Remember our bodies were designed to protect us during times of food scarcity. While our mind knows our food supply is sufficient, we need to communicate to our body that our food supply is stable and sufficient. Are you sending the message you want?
Eating throughout the day, snacking or having small meals every 1-3 hours is needed for your body. And yes, it will serve to change your resting metabolism. Our metabolism determines how many calories we use. If we manage our fitness program well, we will balance strength training, cardio and nutrition together. An important part of our nutrition program is maintaining a steady food supply throughout the day.
Providing a regular supply of food tells your body what to expect. If your body is trained to know you will consistently provide it nutrition and food every 2-3 hours, your body adapts and begins to expect a constant fuel. If you only eat two large meals a day, you are training your body to actively store fat. Over time, by constantly providing a consistent supply of food, your resting metabolism will change because you have communicated the right message to your body which controls your metabolism.
EAT 5-6 MEALS A DAY
Eating small meals often trains your body to accept and used the food intake readily for fuel. Remember your body is designed for survival. If you train your body to starve, it will store food not use it for energy.
BE SURE TO EAT EARLY
Your body has been at rest all night, along with your metabolism. To start the day right, to not provide a flight to hunger, to provide a stable food/energy source for your metabolism, eat as soon as you are awake. Remember you don’t want to train your body to store food. You want to train your body that there is a plentiful supply of food. You want your resting metabolism to use your food for energy. One sure way to do this is to provide a consistent supply of food through the day. And this includes your body’s first impression of the day – your breakfast.
NEVER EAT LATE
If you go to bed at 10:30 p.m., you should not consume any food after 8:30 p.m. Remember the 2 hour rule for food. Your body needs time to digest the food. Eating late engages your digestive system. Managing your eating habits will also help your sleeping habits.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 29th, 2009
NEVER SKIP MEALS
Because your body is trained for survival, it is critical to never skip meals. When you skip a meal, your body goes into defense mode. You are sending a strong signal to your body that food is scarce. Your body’s reaction to lack of food is to start storing fat in order to protect and ensure survival. Additionally, your body now is in a flight for safety mode. Your body’s response when a meal is skipped is the perceived need that more food is now needed for survival in preparation for the next time a meal is skipped.
When you skip a meal, you are training your body to overeat and overstore fuel for future safety needs for your body’s survival.
Train your body correctly, tell your body food is abundant and readily available by never skipping a meal.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 29th, 2009
WHY STARVING DIETS DON’T WORK
Diets of skipping meals don’t work because we are not actively managing our metabolism. We need to send the right message to our bodies. We need to communicate correctly with our body who is in charge of managing our metabolism; we must clearly communicate that we do not need to store fat. In return, for this clear communications, our body will respond with a higher resting metabolism, burning more calories throughout the day.
Starving diets don’t work because we send the wrong message to our bodies.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 29th, 2009
DO YOU EAT LIKE A SQUIRREL? HOW TO EAT SMART
Do you eat like a squirrel? Squirrels are notorious for storing food and over eating. They harbor food for winter needs, but more importantly they harbor large quantities of food all at one time.
Our body is programmed very similar to the squirrel. We tend to hoard food for survival. When we do this as humans, we send a clear message to our metabolism, that we are scared for the scarcity of food. Since we know the availability of food is not scarce, we can eat smart and eat small meals throughout the entire day, thus sending the correct message to our body and allowing our metabolism to work as efficiently as possible.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 29th, 2009
Are you Communicating to your Body Correctly? – 3 Clear Messages
Your body only knows what you tell it. Are you sending the correct messages to best manage your metabolism? Eating throughout the day, snacking or having small meals every 1-3 hours is needed for your body. And yes, it will serve to change your resting metabolism. Our metabolism determines how many calories we use even when we are in a resting state. Three clear communication messages can over time change your metabolism:
Communication Message #1: EAT 5-6 MEALS A DAY NOT 3 MEALS
Your body is trained for survival. By eating 5-6 meals a day, you are clearly communicating to your body that food is abundant and readily available. If you deprive your body of food, eat less frequently or skip a meal, you are sending a message to your body that you need more food for survival.
Communication Message #2: EAT BREAKFAST
To start the day right, to correctly communicate to your body that food is readily available and abundant, that there is no need to store fat because meals are plentiful and frequent, be sure to always start with an early breakfast.
Communication Message #3: EVENING EATING 2 HOUR RULE
Remember the 2 hour rule for eating food in the evening hours. Your body needs time to digest your food. Actively planning your meals includes what time you are eating. Plan on not eating anything 2 hours before sleeping. Managing your eating habits will also benefit your sleeping habits. Follow the evening eating 2 hour rule, plan your meals to end at least 2 hours before bedtime.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 22nd, 2009
12 Steps Thin Healthy People Do
Being “thin” is society’s goal. Being “fit and healthy” should be our goal. Some of the common items, thin people do contribute substantially to the health of our body. Never sacrifice your health for appearances. You need to feel good inside. Take a look at 12 different life style changes that you can easily make which may help you feel better and more energized. Keep the weight under control, but the first priority is always health and fitness.
1. Thin people plan their snacks and they are healthy whole foods, nuts, fruits, vegetables. I know you have heard this one before, please read on.
2. Thin people manage their snacks – no bags allowed. Thin people always use a bowl or plate in order to actively manage portion control. Never eat directly out of the bag. First you need to see what you are eating. Second you need to know how much you are eating. Thirdly, more dirty dishes will remind you of the number of food items you consume. Important note, if you do not do dishes at all – you may need to skip this one to keep your marriage. Marriage harmony will over ride this mandate.
3. Thin people use smaller bowls and plates in order to manage portion control. Throw out those gigantic cereal bowls if it will help you with portion control. I just recently purchase special small bowls for ice cream and sorbet. I don’t feel like I am depriving myself because the scoops look grand in comparison to the new smaller sized dish ware.
4. Thin people manage their blood sugar level. They plan on eating throughout the day rather than be ravishingly hungry at lunch or dinner time. Yes, for those that skip breakfast, please reconsider your habits.
5. Thin people think thin. They recognize the emotional ties to the bag of salty high calorie snacks. They fight that urge with positive thoughts and activities.
Dr. Oz said that major life traumas can add up to 32 years of age to our bodies. If you have experienced the loss of a loved one, loss of a job, financial problems, you know the pain can feel like 32 years! But he went on to say, the support of close friends and family can mitigate that age. Hold onto your hats, this one is big – up to 98% reduction. The morale of the story here, is when traumas hit and they will hit all of us – none of us are immune, call upon your support network. When I moved away from my best friend, I allowed myself a hefty telephone bill. It was cheaper than gasoline – even back then, and much healthier to my waistline. We still hog the telephone for sometimes hours at a time but that is a small indulgence compared to the emotions being poured into a tub of ice cream, bag of cookies, or a bag of those delicious salty things commonly called snacks.
6. Thin people stay away from salt. This is very critical IF you have high blood pressure. My heart doctor at Mayor Clinic advised to forever throw the salt shaker away. The doctor detailed, I could have the fries with the salt already on them but no additional salt. Yes, I have to admit I stray on occasion. I love salt on a salad, water melon, apples, and hard boiled eggs. But I mandate myself to only use salt as a special treat.
For more information about limiting salt intake see: http://www.americanheart.org/presenter.jhtml?identifier=336
7. Thin people move. They take the stairs. Get up and stretch while sitting at the computer for hours. Plan family activities that move – walking, biking, tennis, swim fitness, etc… Oops, this has nothing to do with eating – well, this fitness professional has to stray off to her area – doesn’t she?
8. Thin people chew their food. Lawrence Biscontini, an exceptional fitness professional, recommends to eat “mindfully and in silence chew our food at least 25 times.” Try eating in silence with less distractions and less conversation, focus upon the taste of the food. Take time to pause, ”close your eyes and OPEN your TASTE buds!” For more exceptional recommendations from Mr. Biscontini, see www.findlawrence.com.
9. Thin people don’t multi-task when eating. Remember we always need to be present. There are times to multi-task, and eating is not one of them. Yes, this is my biggest stumbling block – I love to eat in front of the computer or television. Make it a new routine, even when eating alone, clear the table and sit. Music is ok, but no magazines, no books, no computer and no television.
10. Thin people eat in courses. At every meal try to add a separate course preferable of fruits and vegetables. A great extra course to add for lunch and for dinner is of course a salad. If you are in a hurry as most of are, trying buying apples and eating an apple 30 minutes before your main meal. They say you will consume 15% less food. And of course, always include water with your meals. Drinking water is critical.
11. Thin people drink more water. And of course, always include water with your meals. Drinking water is critical. Remember our muscle is made of 75% water!
12. Thin people learn their vitamins & minerals. They listen to their body’s needs. Listen to your body. Is your hair dull? Nails splitting? Feel tired? The pharmacist is a great source of knowledge. Start with a real professional before you try the internet research. And change your diet accordingly or add a vitamin supplement. Sufficient vitamins and minerals will ensure that your body will operate at optimal capacity. Thin is not good unless it is also a healthy thin, be sure to monitor your vitamins and minerals.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
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