Following routines and being in a healthy environment can really help us stick
to "clean eating" and regular exercise but getting away from your "zone" can be a
true test of willpower and resolve!
Vacations, traveling and other summer activities can make it difficult and downright impossible at times to maintain our healthy lifestyles. If you are like me,
I try to eliminate unhealthy foods from my surroundings and just don't have any junkfood at home anymore. Even though I prefer eating whole foods now and eat well most of the time, it doesn't mean that I don't have moments of weakness and cravings for sugary, fatty "goodies". Those weak moments always occur in the evening when I am extremely tired and/or had a stressful day. And if there is a drop of ice cream in the frig or leftover Halloween candy still lurking in the pantry, I will find it!
So, when my daughter moved in with us for a few weeks while between houses, along with the contents of her refrigerator, I realized that I don't have as much willpower as I thought! With the chaos and stress of her move, her animals visiting as well and disruption to our normally peaceful abode, I could not stay away from her ice cream sandwiches every night!
I did have a little more resolve a few weeks later at the family beach vacation in a house of 5 families that had cabinets stocked with chips, munchies and sweets.
Instead of giving into a junkfood feast all week, I really tried to stay away for the most part....but it wasn't easy! Greg and I did exercise almost every morning, which helped keep me more mindful of how I was eating.
This weekend Greg and I are taking a road trip to Ohio and I will be prepared with some of my regular foods like nuts, protein bars & fruit so I'm not tempted to eat crazily when we stop for meals. Eating good carbs and protein every few hours helps to keep blood sugar levels stable, which is key to fight cravings, mindless eating and fatigue.
Because it is so easy to be faced with food temptations and situations where it is hard to eat properly, I believe that the first rule of healthy eating is to clean
up your kitchen and day to day meals. Starting with a good breakfast, packing a lunch and snacks for work, and planning/preparing lean dinners at home during the week should get to be habit if done long enough. Then you can enjoy richer food and
calories for the weekend, evenings out, social events or traveling without gaining
weight or jeopardizing your health.
Happy Summer!!
Thursday, July 29, 2010
Friday, June 18, 2010
Have A PLAN!!!
Here is some advice that can be life-changing:
Have a Plan
You can have a plan of active for many things in life....from daily plans to broader career or personal life plans. The key is to think about what you need to
do to be successful in meeting the end result and then have a mental plan of action
to execute.
For high school and college grads, having a plan for their future career or goals to live independently is needed to chart a course and stay focused. Or their future could be many years of living with the parents, wasting time drifting along, or making bad decisions that follow with alot of regret years later.
As far as achieving goals in weight loss, fitness and health, the first thing that
needs to happen is to establish of plan of action (and then of course follow it!).
Decide what is required in order to get the end result and then take the necessary steps to make it happen. Schedule workouts like appointments that can't be broken,
take the time to have the right foods available, and eliminate the temptations or obstacles that could undermine your progress.
Part of a successful Plan is having a "WHAT IF" sub-plan. Be ready for times that
interrupt your first plan of action...like working late, social events or injury.
Your backup plan will carry you through during those trying times when the first impulse is to kick your plan to the curb and get off track.
Here is some more life-changing advice:
Learn to say NO!
It is nearly impossible to devote the time and attention needed to be healthy, eat right and exercise regularly when you are stressed out by a too-full schedule. Take you and your family's physical and mental health seriously by limiting activities and commitments that end up leading you on the "take-out track",no time for fitness and insufficient rest and sleep. Have a family meeting to map out a plan to make
nutrition and fitness a priority...it is the best thing you can do for your kids!
To quote Albert Einstein: Insanity is doing the same thing over and over again
and expecting different results.
I think it is less "craziness" and more apathy combined with getting caught up with
our "go-go-go" society.
Trim Up's SummerSTRONG nutrition and fitness program has a definite Plan of Action
that IF FOLLOWED, will guarantee results!
Have a Plan
You can have a plan of active for many things in life....from daily plans to broader career or personal life plans. The key is to think about what you need to
do to be successful in meeting the end result and then have a mental plan of action
to execute.
For high school and college grads, having a plan for their future career or goals to live independently is needed to chart a course and stay focused. Or their future could be many years of living with the parents, wasting time drifting along, or making bad decisions that follow with alot of regret years later.
As far as achieving goals in weight loss, fitness and health, the first thing that
needs to happen is to establish of plan of action (and then of course follow it!).
Decide what is required in order to get the end result and then take the necessary steps to make it happen. Schedule workouts like appointments that can't be broken,
take the time to have the right foods available, and eliminate the temptations or obstacles that could undermine your progress.
Part of a successful Plan is having a "WHAT IF" sub-plan. Be ready for times that
interrupt your first plan of action...like working late, social events or injury.
Your backup plan will carry you through during those trying times when the first impulse is to kick your plan to the curb and get off track.
Here is some more life-changing advice:
Learn to say NO!
It is nearly impossible to devote the time and attention needed to be healthy, eat right and exercise regularly when you are stressed out by a too-full schedule. Take you and your family's physical and mental health seriously by limiting activities and commitments that end up leading you on the "take-out track",no time for fitness and insufficient rest and sleep. Have a family meeting to map out a plan to make
nutrition and fitness a priority...it is the best thing you can do for your kids!
To quote Albert Einstein: Insanity is doing the same thing over and over again
and expecting different results.
I think it is less "craziness" and more apathy combined with getting caught up with
our "go-go-go" society.
Trim Up's SummerSTRONG nutrition and fitness program has a definite Plan of Action
that IF FOLLOWED, will guarantee results!
Thursday, June 10, 2010
Liver Alert!
I started taking 1 or 2 Tylenol PM each night about 15 years ago when my sleeping
troubles began and only switched to Simply Sleep (which is TyPM without the Tylenol, basically benedryl)a year ago. I vaguely recall hearing something about how taking
too much Tylenol was not good for you but never bothered to find out why or how much is too much.
After reading a story in Life Extension's Magazine, a non-profit organization that studies nutrition science and health-related topics, about acetaminophen (the pain & fever reliever drug commonly known as Tylenol)I decided it was time to learn more.
Here's the lowdown on acetaminophen:
~ it is the leading cause of acute liver damage, even in doses taken in the
recommended range
~ alcohol consumption will greatly increase the risk of liver damage due to
acetaminophen
~ malnourishment or fasting (from anorexia, flu or other illness) decreases the
liver's ability to detoxify acetaminophen which can be life-threatening
~ combining Tylenol with other over-the-counter or prescription medications that
also contain acetaminophen can cause an accidental but lethal overdose
**Vicodin, Percocet, & some cough, cold & flu meds also contain it**
The FDA has known about the overdoses and deaths caused by acetaminophin for decades but of course has been slow and cautious to react. There is now a weak warning in the fine print of the products about using with alcohol and to only use the recommended doses but doesn't really convey the serious risks of overmedication. And there is no mention of the risk of taking while fasting while there are more and more cases of liver failure and death caused from this.
This is just another example of the FDA protecting the financial interests of pharmaceutical companies instead of the well-being and health interests of Americans.
With the information and resources available to us on the internet, at least now we
can obtain the facts from unbiased scientific studies and advocates.
No more Tylenol or Simply Sleep for me, as my liver has taken enough abuse!!
troubles began and only switched to Simply Sleep (which is TyPM without the Tylenol, basically benedryl)a year ago. I vaguely recall hearing something about how taking
too much Tylenol was not good for you but never bothered to find out why or how much is too much.
After reading a story in Life Extension's Magazine, a non-profit organization that studies nutrition science and health-related topics, about acetaminophen (the pain & fever reliever drug commonly known as Tylenol)I decided it was time to learn more.
Here's the lowdown on acetaminophen:
~ it is the leading cause of acute liver damage, even in doses taken in the
recommended range
~ alcohol consumption will greatly increase the risk of liver damage due to
acetaminophen
~ malnourishment or fasting (from anorexia, flu or other illness) decreases the
liver's ability to detoxify acetaminophen which can be life-threatening
~ combining Tylenol with other over-the-counter or prescription medications that
also contain acetaminophen can cause an accidental but lethal overdose
**Vicodin, Percocet, & some cough, cold & flu meds also contain it**
The FDA has known about the overdoses and deaths caused by acetaminophin for decades but of course has been slow and cautious to react. There is now a weak warning in the fine print of the products about using with alcohol and to only use the recommended doses but doesn't really convey the serious risks of overmedication. And there is no mention of the risk of taking while fasting while there are more and more cases of liver failure and death caused from this.
This is just another example of the FDA protecting the financial interests of pharmaceutical companies instead of the well-being and health interests of Americans.
With the information and resources available to us on the internet, at least now we
can obtain the facts from unbiased scientific studies and advocates.
No more Tylenol or Simply Sleep for me, as my liver has taken enough abuse!!
Thursday, May 20, 2010
Coconut Crazy!
I read the most interesting book last weekend, "The Coconut Oil Miracle", that I highly recommend. I have been substituting other cooking oils for coconut oil for several months now but had not tried using it on my skin. But now that I know how powerful the oil is for skin and hair, I am replacing my moisturizers (and Retinol)with it and hope to turn back into a 30 yr old very soon!
What I learned is this:
~ commercial creams are mostly water and will soften skin only until the water
evaporates or is carried away in the bloodstream
~ most lotions contain some type of processed vegetable oil that is stripped of
all of the natural, protective antioxidants that are so important to skin care
~ coconut oil has anti-aging properties by removing dead cells on the skin, giving
a smoother, healthy glow and by strengthening the connective tissues that
supports skin, to help with wrinkles & sagging
~ coconut oil will protect the skin from germs, infection and bacteria
~ the anti-bacterial properties of coconut oil aid in healing skin conditions
~ coconut oil protects the skin against UV light and free radicals
~ applying the oil to your scalp will control dandruff and makes the best
conditioner for soft, healthy hair
Next I am going to try coconut oil soap and coconut cream concentrate for baking. The book also had some great sounding recipes with coconut oil that I can't wait to try. If you are skeptical, do the research like I have and you will see that coconut oil is the best kept secret!
What I learned is this:
~ commercial creams are mostly water and will soften skin only until the water
evaporates or is carried away in the bloodstream
~ most lotions contain some type of processed vegetable oil that is stripped of
all of the natural, protective antioxidants that are so important to skin care
~ coconut oil has anti-aging properties by removing dead cells on the skin, giving
a smoother, healthy glow and by strengthening the connective tissues that
supports skin, to help with wrinkles & sagging
~ coconut oil will protect the skin from germs, infection and bacteria
~ the anti-bacterial properties of coconut oil aid in healing skin conditions
~ coconut oil protects the skin against UV light and free radicals
~ applying the oil to your scalp will control dandruff and makes the best
conditioner for soft, healthy hair
Next I am going to try coconut oil soap and coconut cream concentrate for baking. The book also had some great sounding recipes with coconut oil that I can't wait to try. If you are skeptical, do the research like I have and you will see that coconut oil is the best kept secret!
Wednesday, May 12, 2010
The "Real Thing" is Really Bad!
There are some things in our American culture that - through advertising - become a part of our lives and a symbol of happiness. Whenever I see the red Coca Cola can I think of puppies licking a cute little boy along with the tune "Have a Coke and a Smile". Cokes represent good times, bubbly refreshment, yummy taste and an energy kick. It seems like we are being unAmerican to question the integrity of the product or to turn against it (McDonald's is another example).
But as our country continues to get fatter and unhealthier, we really need to stop supporting all of the products that are bad for us, even though we grew up with them and get warm fuzzies seeing the familiar logos. These companies are well aware of the potential (and proven) health risks with their products. Yet they continue to try to fool us into thinking that there is no danger in their consumption. Diet Coke has even partnered with The Heart Truth "Healthy heart" campaign for women (which is why there are big red hearts on cans)when there is evidence that their
products can contribute to increased heart risk!
Let's go over the facts about Diet Coke:
> The active ingredient in Coke is phosphoric acid, which will dissolve a nail in
4 days. Think about what it can do to your stomach lining! It also leaches
calcium from bones for osteoporosis risk increase.
> To carry Coca Cola concentrate, trucks must use Hazardous Material placecards
reserved for highly corrosive materials
> Distributors of Coke have been using it to clean their truck engines for 20 yrs.
> The articial sweetener Aspartame in diet coke is heat unstable and breaks down
into formaldehyde and other toxins when exposed to high heat (and aren't cokes
stored in hot warehouses and trucks before getting to the store?)
> Studies have shown that exposure to aspartame can cause symptoms of MS, seizures
vision problems and many other physical health problems.
> Even if you have not felt any of the poisoning effects of aspartame, the long-
term effects are unknown. And it is believed that slow, silent damage could be
seen after one year, five years or even 30 yrs, and possibly irreversible.
> Even the FDA denied approval of aspartame for 8 years, until a newly appointed
commissioner overruled the final scientific review panel, approved aspartame,
and then proceeded to work for the initial owner of aspartame's PR firm! And
how much can we really trust the FDA???
> Use of artificial sweetener products will confuse your body into thinking that
glucose is on its way (after tasting the sweetness) but then when it doesn't
receive the sugar, will send messages to the brain that you need more sugar!
So there are more sugar cravings that lead to weight gain.
I started drinking diet coke to wean myself off of my sweet tea habit,about 15 years ago. I drank one can every morning (since I don't drink coffee) plus one or two more in the afternoon/evening. I even had diet cokes in our frig here at Trim Up
for sale! But after taking the time and effort to really improve all aspects of my diet, I eventually ditched the daily coke habit and now drink more water and green tea,sweetened with Stevia (a natural sugar substitute). I still enjoy a diet coke
occasionally but feel so much better after getting it out of my system! Yay!!
But as our country continues to get fatter and unhealthier, we really need to stop supporting all of the products that are bad for us, even though we grew up with them and get warm fuzzies seeing the familiar logos. These companies are well aware of the potential (and proven) health risks with their products. Yet they continue to try to fool us into thinking that there is no danger in their consumption. Diet Coke has even partnered with The Heart Truth "Healthy heart" campaign for women (which is why there are big red hearts on cans)when there is evidence that their
products can contribute to increased heart risk!
Let's go over the facts about Diet Coke:
> The active ingredient in Coke is phosphoric acid, which will dissolve a nail in
4 days. Think about what it can do to your stomach lining! It also leaches
calcium from bones for osteoporosis risk increase.
> To carry Coca Cola concentrate, trucks must use Hazardous Material placecards
reserved for highly corrosive materials
> Distributors of Coke have been using it to clean their truck engines for 20 yrs.
> The articial sweetener Aspartame in diet coke is heat unstable and breaks down
into formaldehyde and other toxins when exposed to high heat (and aren't cokes
stored in hot warehouses and trucks before getting to the store?)
> Studies have shown that exposure to aspartame can cause symptoms of MS, seizures
vision problems and many other physical health problems.
> Even if you have not felt any of the poisoning effects of aspartame, the long-
term effects are unknown. And it is believed that slow, silent damage could be
seen after one year, five years or even 30 yrs, and possibly irreversible.
> Even the FDA denied approval of aspartame for 8 years, until a newly appointed
commissioner overruled the final scientific review panel, approved aspartame,
and then proceeded to work for the initial owner of aspartame's PR firm! And
how much can we really trust the FDA???
> Use of artificial sweetener products will confuse your body into thinking that
glucose is on its way (after tasting the sweetness) but then when it doesn't
receive the sugar, will send messages to the brain that you need more sugar!
So there are more sugar cravings that lead to weight gain.
I started drinking diet coke to wean myself off of my sweet tea habit,about 15 years ago. I drank one can every morning (since I don't drink coffee) plus one or two more in the afternoon/evening. I even had diet cokes in our frig here at Trim Up
for sale! But after taking the time and effort to really improve all aspects of my diet, I eventually ditched the daily coke habit and now drink more water and green tea,sweetened with Stevia (a natural sugar substitute). I still enjoy a diet coke
occasionally but feel so much better after getting it out of my system! Yay!!
Thursday, April 29, 2010
The Power of Protein
"You are what you eat".....and here's why:
> every 3 months, your body produces a new skeleton
> every 6 weeks, all of the cells are replaced in your liver
> every 5 days, you have a new stomach lining
> 98% of atoms in your body are replaced within one year
In order for your body to constantly be replacing and generating new cells you need
enough protein. And if you are physically active, even more protein is needed. And if you are over age 50, you need even MORE protein!
As we get older, we have less total body protein due to a decrease in skeletal muscle and less efficient use of protein by our body. Less protein will cause impaired wound healing, loss of skin elasticity and inability to fight infection.
Sarcopenia is an age-related loss of muscle mass, strength and function that affects 30% of people over age 60. This condition can limit older adults' daily physical activities, increase risk of chronic diseases, including cardiovascular disease and type 2 diabetes, and reduce their quality of life.
Resistance training can only increase muscle mass if there is enough protein readily available to repair and rebuild muscle fibers that are broken down with exercise. The best way to have a net gain in muscle mass is to consume WHEY PROTEIN
within 30 minutes after strength training and to consume 20% of your total daily calories in protein-rich foods. It is very possible and likely that women who exercise regularly but do not consume enough protein, will actually lose muscle.
Whey protein is the best source of protein that is complete in all amino acids. Whey is better at stimulating muscle protein synthesis and muscle growth during the recovery period because its amino acide profile is almost identical to that of our skeletal muscle. Whey protein has little to no fat or carbohydrates, is low in calories and easily digested. It also contains components that help stimulate the release of two appetite-suppressing hormones for a greater impact on satiety and weight control. Whey protein helps to maintain a healthy immune system by increasing the levels of glutathione, an anti-oxidant required for a healthy immune system. And exercise may reduce glutathione levels.
I am always reminding my members about the importance of protein, especially whey, but unfortunately I don't think too many bother to follow through. I guess women still consider protein supplements a "man thing". But I am persistant!
ps The Blender Bottle is the BEST way to shake up a quick protein drink. And
for blending a smoothie I love my magic bullet!
> every 3 months, your body produces a new skeleton
> every 6 weeks, all of the cells are replaced in your liver
> every 5 days, you have a new stomach lining
> 98% of atoms in your body are replaced within one year
In order for your body to constantly be replacing and generating new cells you need
enough protein. And if you are physically active, even more protein is needed. And if you are over age 50, you need even MORE protein!
As we get older, we have less total body protein due to a decrease in skeletal muscle and less efficient use of protein by our body. Less protein will cause impaired wound healing, loss of skin elasticity and inability to fight infection.
Sarcopenia is an age-related loss of muscle mass, strength and function that affects 30% of people over age 60. This condition can limit older adults' daily physical activities, increase risk of chronic diseases, including cardiovascular disease and type 2 diabetes, and reduce their quality of life.
Resistance training can only increase muscle mass if there is enough protein readily available to repair and rebuild muscle fibers that are broken down with exercise. The best way to have a net gain in muscle mass is to consume WHEY PROTEIN
within 30 minutes after strength training and to consume 20% of your total daily calories in protein-rich foods. It is very possible and likely that women who exercise regularly but do not consume enough protein, will actually lose muscle.
Whey protein is the best source of protein that is complete in all amino acids. Whey is better at stimulating muscle protein synthesis and muscle growth during the recovery period because its amino acide profile is almost identical to that of our skeletal muscle. Whey protein has little to no fat or carbohydrates, is low in calories and easily digested. It also contains components that help stimulate the release of two appetite-suppressing hormones for a greater impact on satiety and weight control. Whey protein helps to maintain a healthy immune system by increasing the levels of glutathione, an anti-oxidant required for a healthy immune system. And exercise may reduce glutathione levels.
I am always reminding my members about the importance of protein, especially whey, but unfortunately I don't think too many bother to follow through. I guess women still consider protein supplements a "man thing". But I am persistant!
ps The Blender Bottle is the BEST way to shake up a quick protein drink. And
for blending a smoothie I love my magic bullet!
Thursday, April 22, 2010
Happiness is Hormones
Having experienced menopause in my early 40's, I am now happily on natural hormone replacement therapy (HRT)and never plan on stopping. I see so many women my age struggling with weight gain, loss of sleep, anxiety, fatigue and various health issues including osteopenia (the beginning of osteoporosis)and I always ask if they
have had their hormone levels tested. There is really a need for more accurate information on the effects of menopause on our bodies and safe treatment.
Hormones regulate virtually every bodily function and are critical to our body's health. The natural hormone cycle is designed to give men and women vitality for reproduction during childbearing/rearing years and then a decline with aging. The perimenopausal and menopausal years for women are really a withering away of muscle
and bone along with loss of mental sharpness as hormone production decreases. Many women try to bravely survive this period without seeking treatment and some will seek medical help only to be put on anti-depressants. Eventually the symptoms will lessen as their bodies adapt to functioning without proper hormonal levels but when hormones are depleted, they will not return without HRT.
The benefits of natural hormones are dramatic but unnecessary fear of HRT is still
common because of studies that showed that SYNTHETIC hormones (made of urine from
pregnant horses!)caused cancer. NATURAL hormones do not cause cancer, they prevent it. Other benefits include:
> heart & vascular disease is prevented
> aging of cells is significantly slowed
> osteoporosis is prevented or even reversed
> mental and/or emotional dysfunction is prevented or reversed
> anti-depressant drugs are unnecessary or dosage lowered
I have a few aches & pains from some over-use injuries in the past and don't sleep as well as I used to which is normal for my age, but I would be a different person than I am today without HRT....probably still 25 lbs overweight with achy knees, thinning hair, low sex drive, and too tired for exercise. I certainly would not have had the motivation to re-open Trim Up! Regular exercise, a good diet and vitamin regimen helps to give me energy and good health but my hormones help me to look, think and feel young and happy!
p.s. My doctor/GYN is Alyse Kelly-Jones at Mintview Gyn, 704 377-5675. She specializes in womens sexuality which includes hormones. I get my hormone levels tested each year at my annual check-up which makes it easy and affordable.
have had their hormone levels tested. There is really a need for more accurate information on the effects of menopause on our bodies and safe treatment.
Hormones regulate virtually every bodily function and are critical to our body's health. The natural hormone cycle is designed to give men and women vitality for reproduction during childbearing/rearing years and then a decline with aging. The perimenopausal and menopausal years for women are really a withering away of muscle
and bone along with loss of mental sharpness as hormone production decreases. Many women try to bravely survive this period without seeking treatment and some will seek medical help only to be put on anti-depressants. Eventually the symptoms will lessen as their bodies adapt to functioning without proper hormonal levels but when hormones are depleted, they will not return without HRT.
The benefits of natural hormones are dramatic but unnecessary fear of HRT is still
common because of studies that showed that SYNTHETIC hormones (made of urine from
pregnant horses!)caused cancer. NATURAL hormones do not cause cancer, they prevent it. Other benefits include:
> heart & vascular disease is prevented
> aging of cells is significantly slowed
> osteoporosis is prevented or even reversed
> mental and/or emotional dysfunction is prevented or reversed
> anti-depressant drugs are unnecessary or dosage lowered
I have a few aches & pains from some over-use injuries in the past and don't sleep as well as I used to which is normal for my age, but I would be a different person than I am today without HRT....probably still 25 lbs overweight with achy knees, thinning hair, low sex drive, and too tired for exercise. I certainly would not have had the motivation to re-open Trim Up! Regular exercise, a good diet and vitamin regimen helps to give me energy and good health but my hormones help me to look, think and feel young and happy!
p.s. My doctor/GYN is Alyse Kelly-Jones at Mintview Gyn, 704 377-5675. She specializes in womens sexuality which includes hormones. I get my hormone levels tested each year at my annual check-up which makes it easy and affordable.
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