Fit Solutions

You do not have to avoid summer get togethers nor succumb to temptation and pressure.  DSCN0424Before you throw your healthy lifestyle off the merry go round, check out these simple summer celebration tips to focus on vitality and victory:

  1.  Drink water, lots of it, and prepare with carting a large container with you everywhere you go.  Alternate your water with sugary or alcoholic drinks.  Staying hydrated will help you stay full and safe in the heat.  Oh, and hit the lou before heading out.
  2. Pick your battles – pick one.  If you have family members, get together or events that you know will tempt you beyond your control, choose wisely what you can live without and consider picking one indulgence.  Give up the break room cookies, gooey butter cake, and lemon chocolate  pie for the one serving of grandmas homemade brownies you have to have – I mean, she made them just for you.  Or the grazing on potato chips and dip, and everything else at the party, for the one scoop of potato salad.
  3. Eat your normal meals throughout the day of lean protein and vegetables, fruits and nuts, outside of the events to maintain a healthy metabolism and avoid overeating.  “Saving your calories”  messes with your metabolism and your brain.
  4. Watch your portions.  If you have eaten normally throughout the day, you have no reason to go back to the spread for thirds; and you can still indulge on your favorite treat.
  5. Politely decline to take home the deserts or extras that are not normally in your eating plan.  Aunt  Stella will understand if you tell her the truth… you want to be healthy.

Plant based diets

Studies on blue zones, areas where people live to over 100 years old, found that  all of them eat a rich array of fresh fruits and vegetables, which are packed with disease-fighting nutrients. In this category we include beans as the cornerstone of most centenarian diets is beans.  Favorites include fava, black, soy and lentils as they are rich in fiber and protein. Phytochemicals and nutrients found in fruits and vegetables, including a variety of colors, support a healthy body.farmers market2010

Meats can still be on the menu but consider them as a side or ingredient, and choose the leanest, finest meat you can afford. If you are grilling, minimize charing as this creates bad free radicals that wreak havoc on our bodies cells.  Limit portions to the size of a deck of cards and try eating no more than twice a week. This is consistent with the USDA’s MyPlate recommendations to make fruits, vegetables and grains the majority of your intake.

If you find it hard to avoid meat, trying eliminating it for just one day, and focus rather on salads, stews, and combining beans with nuts or grains for a heartier meal.  Eating nuts—a handful a day – provides essential fats, and can give you an extra 2-3 years of life expectancy!

If you are looking at a better quality of life, and a longer more exuberant life, I’d follow these people’s example!

Allergy relief and immunity

Even though we cannot do much about our body’s response to specific allergens, we can support our overall health which impacts how we feel and recover from these attacks.  Good healthy whole foods, fresh water, a good night’s sleep and maintaining  stress factors in life are the best ways we can keep a healthy body.  Yet, here is just a few of my recommendations from Advocare’s product line to supplement your nutrition.  Additionally, I can help you find solutions to fill in the gaps of what you may be  missing in your daily nutrition.  Just give me a call.

MNS (Metabolic Nutrition System): “Nutritionist in a Box” ; includes over 50 vitamins, minerals, and nutrients to “fill in your nutritional gaps”, increase energy, support weight management, and provide appetite control.*

HERBAL CLEANSE: “Oil Change for Your Body”; a 10 day system to cleanse, detoxify, and rejuvenate your body*.

ImmunoGuard™  Provides support for a healthy immune system*.

SPARK:  Enhances mental energy and focus with over 20 vitamins, minerals and nutrients* Sugar-free.

For more descriptions and other options visit my website:  advocare.com/11068151

 

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

IMG_0609Whether you call it commradiere, team work, or group motivation, its all the same thing, we succeed in living a healthy lifestyle when we surround ourselves with others who want to make healthy choices a part of life.  According to the Blue Zones project, finding the right tribe can add years to your life than just about anything else.  Over the next few months, Ill share habits of the world’s longest lived people. These people were either born into or  purposefully choose to create social circles that support healthy behaviors. Related research shows that certain behaviors are contagious, so you attract and stimulate strong social circles by  proactively surrounding yourself with the right tribe: people who share your desire to do activities that strengthen your body and fuel your brain, individuals that challenge you to learn and grow intellectually, creatively and spiritually, and people who share the behaviors that you want to be a part of your healthy life. If this is not your family or closest connections, begin by building one at a time, and your right tribe will grow.

Eating with friends

Eating out in our country has become a national pastime.  Remember when you were a kid, and eating out was only for birthdays and celebrations.  Now Tuesday night has become cause for celebration.  Many restaurants create an atmosphere of a party, with music, decoration, and even cleaver up selling techniques from the bubbly wait staff.  Use caution when creating an excuse to ignore your healthy eating plan:

I was with friends or with a group:  Statistics show that when you are eating with one person, you eat 35% more; 7 or more people double the amount, and in a smaller group like 4, up to 75% more.  Its important than you recognize the excuse you give yourself because you are eating (maybe comfort food) with others, and also that you are enabling others to eat unhealthy or more because you care about them.
 

What can you do to arm yourself in the following situations:  

Someone brings treats to work for a special celebration:  If you are unsure whether the food choice is low or high in calories, decline politely and pick something that you know is a healthy option like fruit.
 
If you are with a group for dinner or lunch:  plan ahead by having a healthy snack before you go or order separately,  turn down chips, bread and appetizers, and eat slower,  enjoying the conversation instead.
Decline the invitation:  While you may want to catch up with some friends and unwind from a bad day over happy hour, usually a good sweat out at the gym will do the trick. It’s really ok to be that person, remember this is your health you are working for!
Drink plenty of water!
 
Plan ahead.  This is the best way to ensure that you are aware of what your choices are,  and that are ready are  for unfamiliar situations.  Make your own snacks and bring them with you to the movies, eat before you go to a party and just sample one thing you want to try, and when offered a piece of cake from the at work treat bearer,  politely decline.

Visualize

Visualization leads to Actualization
Includes Excerpt from fitness coach, Joy Jones
Visualization, done right, can be extremely powerful in achieving any goal. As you think about your goals for the New Year, take into consideration the following…Using your imagination and concentrating on your desire, see yourself already in possession of your goal. Picture yourself with the healthy and fit body you desire, and literally feel what it is like to have it. You cannot achieve anything in your “outer world” until you first see it in your “inner world.”

Here’s what a I challenge you to do:  if you have goal to reach you, first, make sure its realistic.  Then you begin to form in your mind what you are doing, what you are wearing, how you are living, who you are spending your time with, what you are saying, what are you eating, etc.

Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense. Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.

Visualize to Actualize
Remember, all things are created twice – first in the imagination and then second in the physical world. Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich:

Read also Romans 12:2
“Do not be conformed to this world, but be transformed by the renewal of your mind,that by testing you may discern what is the will of God, what is good and acceptable and perfect.”
Tips for Success

  1. Create an affirmation statement and visualize yourself with your goal achieved       • Put your affirmation statement in places you’ll see it often like your bathroom mirror, car and desk. Put it on a card and keep it in your pocket at all times
  2. Spend some time in Prayer, seeking strength and insight from God.-our bodies are the only vehicle we have to fulfill our purpose in this life.  We only have 1,
  3. Create a Vision Board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often. Get emotionally involved when you look at it.

There are no can’ts in this scenario.  You rise above the failures of your past, and create a new future.  With His strength, you can do anything.

Quinoa Breakfast Bowl

There are hundreds of options online for this protein hearty, comforting breakfast option. Quinoa is naturally loaded with protein and fiber.  One cup of cooked quinoa brings about 8 grams of protein.  Add nuts or yogurt to increase the protein content.  Here’s a simple version you can make with common ingredients found in your cupboard.

Food Healthy Quinoa Pumpkin Bowl

This Sept. 21, 2015, photo shows ingredients for quinoa pumpkin breakfast bowl in Concord, N.H. (AP Photo/Matthew Mead)

1 cup  quinoa, rinsed
2 cups water
1 tablespoon extra-virgin olive oil
1/4 cup slivered almonds
1 cup fruit or berries,  or medium sized fruit like apple or banana cut into 1/2-inch pieces
2 tablespoon pure maple syrup
1/2 teaspoon cinnamon

In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.

In a medium skillet, toast almonds, stirring a few times, until golden brown, about 2 minutes. Add the quinoa, maple syrup, oil,

cinnamon and stir well until heated through.  Top each portion of quinoa with fruit and almonds

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