Posts filed under 'Diet/nutrition'
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
July 15th, 2009
I’ve never been a fad kind of gal. Never owned a Thighmaster, never followed the Atkins diet, and never did Pilates. And I never had to worry about my weight. Never say never. I’m over 40 now and my metabolism is no longer that of a teenage girl. I can’t live on Coca-Cola and Hostess cupcakes anymore. Well, I could, but my butt would start to look like a couple of cupcakes.
Over the last twenty years, I have attended various aerobics classes and I did Jazzercise (once). It was for fun and friendship, not fitness. Then something shifted. I think it’s called flab. This past year or two, gravity landed on me with a thud. My clothes got tight. I opted for denial. And more cupcakes.
I joined Curves. I rarely went. I could go around the circuit with pushpush chatchat and not break a sweat. No one to blame but myself. I joined Peak. I went once. The trainer told me perhaps I should get in shape before I attempted their classes. Hmm. Talk about needing a cupcake. Then I saw an ad in this very paper for a kicking/boxing/variety kind of workout class at Rockford Academy. I had just read a magazine article about a gal who had tried everything for exercise and a boxing class was her cure. I called. The trainer made me come in for an appointment. I walked in and he said, hello, give me twenty pushups. And he made me punch a bag, and squat and jump. I was a sweaty beast after thirty seconds.
But I signed up. That was last October. The first night I thought I would pass out or puke. I go two, three, four times a week. The class is 30 minutes and every night I am a sweaty beast. Our trainer, Master An, always asks if it was a good workout. For me, just showing up is a good workout. I am seeing change in my arms and legs and stamina.
I want to look as buff as Madonna does at age 50. Well, maybe. I want to be able to wear my clothes and be able to walk a flight of stairs with a laundry basket and not get winded. I also want toning and a hint of definition. I’m pretty sure Madonna could take me in an arm wrestling match (or a dance-off), but for me, this is the closest to a fitness routine that I have ever had. And it feels good. I like when my body feels a little sore. I know it’s a good sore. And I know if I keep up with the workout, I can fit in my jeans and still enjoy my Coke and cupcakes. (Just don’t tell Master An.)
June 9th, 2009
TWO WOLVES
One evening an old Cherokee told his grandson about a battle that goes on inside people.
He said, “My son, the battle is between two wolves inside us all.
One is Evil - It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.
The other is Good - It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”
The grandson thought about it for a minute and then asked his grandfather: “Which wolf wins?”
The old Cherokee simply replied, “The one you feed.”
This Indian wisdom is making the rounds in the email world. It reminds me that in all my decisions, I have a choice. What wolf do I choose to feed? It’s up to me.
May 27th, 2009
The most important thing we can do in this life is to pay attention and realize what makes us happy. So often we go through our days on automatic pilot, just doing what we always do. So what’s good for you? Only you know. And it’s up to you to find out.
Yes, the basics are good for you – eating right, exercise, plenty of sleep. Those things matter. Self-care is more than that though. It is what makes your heart happy. And your heart is different from mine so you need to examine yours and start paying attention to what brings you joy.
Maybe getting up early and starting your day on your deck with a cup of coffee with the morning paper brings you a sense of calm. Maybe planting flowers with a child makes you giggle. Maybe taking a walk with a friend lightens your heart.
Or maybe you are a night owl and getting up early makes you cringe. Maybe digging in the dirt gives you hives and taking a walk gives you shin splints. So you need to pay attention to what brings YOU joy and not what others tell you or what you think is expected of you.
What brings you a smile as you go through the day? A favorite song on the radio. Lunch with a friend. A glass of wine on the patio in the evening. That works for me. Wine, women, and song.
The first step is to heighten your awareness. Pay attention to what makes you happy. The little things. Write them down. At the end of every day, jot down three things that gave you a moment of bliss. The more you become aware, the more you will recognize what does – and does not – bring you joy.
Change your focus from grumbling (“The puppy pooped on the carpet.”) to gratitude (“Wow! My children cleaned up the puppy mess today!”) Little things mean a lot and the more you see the little things, the brighter the big picture becomes.
April 8th, 2009
My last 30 days included trips to Asheville, NC (GORGEOUS!); Vegas; San Diego; and Vegas again. (No, I am not a gambler.) I believe travel is “good for you” but I know some people don’t think so. I can say travel is good for me. Going new places, learning new things, meeting new people are good for all of us. No air travel required.
I recently read a blurb that a 20-second hug is the best release of endorphins (besides sex). So take it from the experts, hugs are good for you. And the best place to witness long hugs is the airport. Airport hugs are the epitome of all hugs.
Goodbye hugs can be tearjerkers. People have to do that curbside now, but I remember when you could walk your loved one all the way to the gate. It could be pretty emotional. And being greeted right as you stepped off the plane was a thrill that now has to be postponed until the baggage claim area.
Security rules may have tightened and changed our routine, but the hugs are the same. Hugs are the language of love, no words need to be spoken. It does not matter nationality or language. Watching hugs, you witness love and affection between parent and child, friend to friend, and lover to lover. In my one year living abroad, I was in many European airports. Hugs are universal. Even the French with the kiss-kiss cheek-cheek also hug.
Newborn babies like to be held close to the chest because they want to feel the human heartbeat. Hugs are the same kind of thing. We want a heart to heart connection. The beautiful thing about hugs is that both parties get the endorphins. Give a hug, get a hug. Either way, it’s good for you.
March 24th, 2009
As the newest blogger for healthyrockford.com, I am not here to tell you how to eat (Coke and pretzels are on my desk right now), or to get plenty of rest (I like to write all night), or the best exercise (I think any exercise that makes you sweat counts as “good for you.”) The experts here can help you with all of that. My purpose: to exalt the joy in life. We sometimes lose that in our busy lives. We get caught up in the shoulds, and musts, and “I really need to …” that we overlook the little things that make a BIG difference. If you are not enjoying life, then you are not truly healthy.
My tip for today: pretty underwear. Yep. Matching bra and panties do wonders for any age and any body type, and for your mindset. What you decide to wear is not for anyone else (unless you want it to be); it’s for you. Look good, feel good. Living in France for a year, I learned the law of lingerie. Stores, and even outdoor markets, sell nothing but matching sets. I realized that if I was in an accident and the paramedics had to cut my clothes off, they would see my boring mismatched underthings. They would know that I was not French and leave me for dead at the side of the road. Pretty panties became a priority.
It’s a habit I have kept. Knowing that my underroos are attractive makes me feel attractive. Don’t roll your eyes. Try it. You don’t have to get expensive stuff. Get whatever your style is – lacy, leopard, or Looney Tunes – the point is that you like it and it makes you feel good.
Trade in the old, faded, ratty underwear for something new. The clearance racks always have good deals. Get bras in the same color as panties, or matched sets. When you start your day with something a little nice on your body, it sets the tone for the whole day. It does not matter if your daily outer attire is a uniform, sweats, or a business suit. Like your mom always said, what matters is on the inside.
Give it a week and see if you notice a difference in your daily “feel good” factor. And guys, this motto applies to you too. Get rid of those dingy old undies with holes! How you start your day affects your overall well being. The underwear experiment now begins! (No, please do not send in pictures.)
www.whenlifestinks.com
September 24th, 2008
How to Expand Your Child’s Palate
1. Serve new foods alongside familiar or favorite foods.
2. Make new foods appealing ( involve the child in positive shopping or cooking experiences).
3. Serve the new food as a snack or at a mealtime when the child is really hungry.
4. Realize that your child may have to try the new food 10 – 15 times before they will accept it!!!
5. Generate a sense of curiosity about the new food…talk about the texture, size , color, smell and shape before the taste is discussed.
6. Frequent exposure to a food will increase the likelihood that the child will try the food.
7. Show your child the Food Pyramid and strive for 5 “colors” a day. ( Different fruits and veggies!).
Mimi Fagan , MS Professor of Child Development, Rock Valley College
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