SMALL GOALS ON GETTING HEALTHY
How do you go from unhealthy to healthy, or from ok health to super health?
If you don’t have the slightest idea, a great start would be asking yourself, what are your personal “health” goals?
That’s exactly where I and anyone else who’s looking for change in their health need to start.
Know Your Goal
Let’s look at the most common “health” goals I come across:
prevention of disease
better quality of life
advancing athletic performance
getting rid of all your BELLY FAT just to look good in your “birthday suit”.
So what will it take in order to fulfill any of the above?
Laser focus on the things which take precedence.
What to Eat
- Consciously eat nutrient-filled food
- To improve gut absorption which leads to gut health
- To improve your body’s composition and lessen the chances of disease
- Sufficient amounts of quality food to deliver your body its macro and micro nutrient requirements
Steps to take => BEFORE YOU EAT – THINK OF THIS?
What NOT to Eat
- Cut back on the body’s main fuel form – CARBS!
- What are carbs?
- Everything that TASTES good, but AREN’T the best choices for you.
- Don’t drink your calories – instead water, water, water.
- AVOID foods that harm you
- Likewise, NOT eating enough meals harm your objective.
When you skip meals or don’t eat enough meals the end result is an impedment in your metabolic goal.
Mind your business of SPEEDING your metabolism to BURN FAT, effectively. And that’s how you go from unhealthy to healthy, or from ok health to super health.
STRUGGLES OF WORKING OUT
Are YOU at wits end struggling on making exercise a part of your lifestyle?
Contemplating on throwing in the white towel?
Do you feel overwhelmed with the vast armies of diet and exercise regimens?
Take a deep breath – then exhale.
Envision about where YOU would like to be, physically.
Think about how great YOU will feel when are there.
Is it worth fighting for?
I would like to believe YOUR overall health and fitness is worth fighting for.
Since 2010, the Burj Khalifa in Dubai, claimed the tallest building in the world title.
It stands at an amazing 2,723 ft from the ground to the top of its antenna, and took construction approximately six years to complete.
Could you imagine, what would have happened if the chief architect assigned thought to himself this project is impossible?
We all know since this building does exist he didn’t say nor even think it.
And I bet the lint in my pocket I know his secret.
He set small goals.
Winning the “tallest building title” can only begin with the first brick.
By setting small goals, you can track you’re immediate progress. The benefits, will help you push toward YOUR larger goals.
Realize that with any goal, struggle presents its dastardly face; though an uncomfortable moment and unexpected fear, spearhead them dead on and take small steps to triumph.
Share your goals with a trustworthy friend, family member, or coworker who has YOUR best interest. You need the strength of others, however, do NOT ask the help of someone in your position.
Seek counseling from individuals that deliver wise, positive seeds.
YOU are a tree of good fruit producing abundantly and bountifully.
SUPPLEMENTS: I NEVER LEAVE THEM OUT
There’s a huge seesaw battle on the significance supplements should play in a person’s regimen.
I eat clean.
My plates are colorful.
My water intake is plenty.
And I don’t count calories.
However, I was curious to see what the outcome would be if I used About.com’s Calorie Count Meter.
My Report Card
By the end of this day I earned a B+ rating.
Well, the end result read like this:
Carbs = Too Low
Sat Fat = Too High
Fiber = Too High
Vit A = Too Low
Calcium = Too Low
Iron = Too Low
(only noted the “poor” grading)
Not being an expert on nutrition, I reflect my daily meals selection, and from what I can recall I did really well by my own standards.
So, where did I go wrong?
As I mentioned yesterday, “Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.”
Unfortunately, even if you’re eating right, you’re still probably not getting enough vitamins and nutrients from your diet for optimum health. Many of today’s foods don’t pack the nutritional punch they did years ago. According to a report published in the Journal of HortScience, the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals (including magnesium, iron, calcium and zinc) than those harvested just 50 years ago.
“Most people do not consume an optimal amount of all vitamins by diet alone. It appears prudent for all adults to take vitamin supplements,” according to the statement in JAMA. Physicians are paying attention.
Did you know that 72 percent of physicians personally use dietary supplements?
Obviously, supplementing is an ideal road map for health.
LOSE YOUR FIRST 5 TO 10 POUNDS…
in as little as 2 to 3 weeks!
It’s not a farfetched idea, since I already proved it to myself. So, I’m a believer and you must believe you can too. I’ll tell you what I did.
Using a simple 3-step strategy to jump start my metabolism, I, got the results I wanted.
It went like this:
•No white foods – white bread, pasta, sugar, white rice, and most milk products.
Purpose: because the nutrition has been depleted from these so by cutting them out and adding other great options you’ll body will rev its engine.
•Only drink water – throughout the day, kick back on sodas, juices, and ANY other drinks
Purpose: Don’t worry I’m not saying if you’re a coffee drinker you can’t have a serving or two a day. However, ensure your other beverages are only some high qualtiy H20 (in my best Bobby Boucher voice)
•Don’t eat ANY wheat products – including whole wheat. Well, research has suggested people tend to struggle more with bodyweight, plus, blood sugar, cravings.
Now hear me out, you WON’T have to eat this way forever. However, it’s a great beginning in jump starting your metabolism and get the results you want.
CONFUSED ABOUT CARBS?
Majority of homes are scattered with chips, cookies, and other sweets. If you’re reading this because you’re a person or family working towards a healthier LIFESTYLE, you have to get rid of these items first. Your mind and flesh are too weak for avoidance. In doing so, you’re forced to make smarter choices. Thereby, leaving your one cheat day as a means to satisfy your crave.
Speaking from experience:
Once I created my “smart kitchen“, no sweets allowed, that’s when my efforts showed results, a 50 lbs. WEIGHT LOSS.
As I merrily walk around the organic and natural section, while grocery shopping, I ventured down one aisle too many.
Just a mere feet, stacked up so neatly, were the cookies, crackers, and bread. Plus, a few aisles away shelved the pastas and cereals. Mostly, if not all, overloaded with refined flour. Many carbs in the supermarkets today do more harm than good. And that’s one of the biggest reason just about EVERY country’s obesity rate is on the rise.
Aren’t I suppose to have some carbs in my diet?”
Yes, you definitely need carbs in your daily life. In fact, carbs are used by your body to produce blood sugar, which your body uses for energy and proper brain function.
Eliminating outright or eating low carbs is outrageous. This will only result in you lacking energy, mental clarity, and focus.
A great carb source with tons of fiber, vitamins, minerals, AND calorie friendly are fruits (primarily antioxidant packed berries) and green leafy vegetables.
Carbs are SUCH an important part of this entire weight loss process.
Notice earlier I made no specific distinction between carbs like breads and pastas. This wasn’t a mistake because there are acclaimed “healthy foods”, which contribute to NOT losing fat.
• Whole wheat bread
• Whole grain pasta
• so called “healthy cereals”
• Whole grain crackers
Unfortunately, these particular items labeled “healthy” when they hit your system turn into sugars and either add to weight gain or impede weight loss.
Likewise, nutrtion experts say, it is impossible to lose fat without eating fat.
Fats needed to lose Fat:
• Real butter
• Whole eggs
• Coconut oil
• Raw nuts
I can promise you one thing: If you pick the “right carbs”, you’ll start to see the weight drop off a lot faster than ANYTHING else you do!
This isn’t for you…
it’s for a person looking for healthy energy without:
- Rapid heart beat
- Increased blood pressure
I can remember my first Mountain Dew. Can You? My taste buds jumped and danced for hours as I drank about three of them before a high school football game. I felt as though I had an infinite source of energy ripping and running through blockers and making one play after another. By the time I got to college, Mountain Dews were delegated my drink of choice on either long trips to New York or deep into the nights as a study companion. By this time, my body quenched for something more, ala ephedrine.
Ephedrine, though prescribed mostly for relief of shortness of breath and chest tightness, as an athlete provided me the capabilities of a continuous supply of Oxygen. I flew around the field constantly, however, did it make me a better player? Nope! I flat-out sucked. The combination of ingredients created an irritable and unfocused feeling. But what the heck, anything to get the edge right?
By 2000, I entered my senior year feeling great; armoured with an immense sense of confidence. I don’t have to boast or brag because the numbers at the end of that season proved it. What contributed to my success? I would like to point to a product that ranked as America’s #1 alertness aid for over 25 years – VIVARIN! Recognized by the FDA, Vivarin® has only one active ingredient – caffeine, which, maintained mental alertness and focus for approximately four hours. A safe and effective way to help keep you mentally alert and focused. It’s just like having coffee or soda.
Wait – What? It’s just like having a coffee or soda? Hmmm, now for all those non-coffee or non-soda drinkers I just made a big NO NO. I’ve never had a full cup of coffee in my existence on our planet. The most coffee I’ve had been when my greedy butt wanted my mom’s cereal and coffee concoction as a toddler. Eww Gross! It’s addictive, unsatisfying, and just not my cup of tea. Not too mention makes your breath tart. Now onto the sweet tasting soda reference. Really, a can of some soda have enough sugar that a diabetic would need to check their sugar counts by a mere look at the container.
Now I’m not hip to all the myths and facts on caffeine, however, what I do consider is a statement like
Experts agree that moderation and common sense are the keys to safe consumption of caffeine. What is considered a “normal” amount of caffeine depends on an individual’s sensitivity, and can be affected by frequency and amount of intake, body weight, age and a person’s overall health. People with health problems may want to consult their physician regarding their use of caffeine.
So what’s considered “normal”? It’s like algorithm. Who’s intentionally breaking down their weight, age, and health when standing in line at Starbucks? I digress.
Yet, I was still unresolved. I was a man, former athlete, looking for the best option not only to provide the kick I needed to tackle my day, more so, gave me healthy benefits, as well. A person who was looking for a way to keep my edge throughout the day. A synergistic blend of more than one to five active ingredient(s) to tap into my body’s natural vitality. Energy I can trust and count on without high-sugar caffeine to bring an artificial lift — and a hard crash.
Earlier this year (February) I found my solution. Key the music:
24K named the People’s Choice for Favorite New Consumer Product at the 2011 American Business Awards.
And with their 24K™ VIP! promotion, I didn’t have to bother with a sales rep or a phone operator. All I did was sign up at www.my24kvip.com, using the code GAMECHANGER , so I can continue to save 10% every time I purchase. Plus, I told a few of my friends, who then purchased and I doubled my savings; even they received a 10% discount. All by using that code: GAMECHANGER. Furthermore, I learned the ingredients are all natural for healthy energy, focus and stress relief. One bottle gives me a great sense of focus to multi-task at the office and energy to go hard at the gym. Another item that caught my attention, take a gander at traditional drinks warning label, then compare it to 24k; you’ll understand afterwards.
It’s definitely worth checking out because THIS IS MY SHOT and it could be YOURS!
Late Edition: Tune Up Your Blood Sugar
Never have I experienced the complications I endured putting this blog together. Sheeesh. Patience is a virute. On another note,
Welcome back. Welcome back. Welcome back.
Thanksgiving is such an eventful holiday.
It’s a time when people just indulge. Go all out on there favorite dessert platters and dishes. Man, I am so thankful for the Posey family opening their home and inviting me to experience a true Georgia Thanksgiving.
The food selection included a variety of my favorite choices and others I’ve never had before. For instance, the sweet taste of Miss Sybil’s White Chocolate Cream Cheese Sweet Potato Cake.
My, my, my that savory taste will never escape my memory. I digress and return to you for this last edition in November is Diabetes Month.
So, let’s go back and look under the hood of your million dollar vehicle, the body, to “Tune Up Your Blood Sugar.”
At the beginning of the month, we shared the 3 steps to preventing Type II Diabetes as:
- eating a healthy diet
- keeping weight in check
- being active
We then introduced in the following week a safe and effective product to not only control your blood sugar levels, also, help you to lose weight:
If you’re open to a solution for blood sugar management, GlucAffect really delivers.
Dan Vance, Kaysville, UT
EMAIL ME FOR MORE PRODUCT INFORMATION
Last, we defined, specifically, what the 3 steps of prevention broke down to:
- Choosing a diet rich in whole grains and healthy fats adds even more protection, limit red meat , and go for healthier protein sources instead, such as nuts, beans, poultry, and fish.
- To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.
- By exercising, it will take the blood sugar out of your blood to help you manage it.
I, don’t make any medical claims, treatments, or cures. However, what I do know is when you treat your body to an active lifestyle, keep your weight in check, supply your body with the greatest nutrition, your body is a miracle and can change for the better.
I hope those who come across this blog are inspired to leave a comment and voice their thoughts.
3 Steps on How to Prevent T-II Diabetes
At the start of this month, I published a blog discussing the reality on Diabetes and the prevalence of its rapid growth. Not to mention, the astronomical number of folks who don’t have a clue they’re living with it. Also, included in that piece, were preventable tips in taking a stand against acquiring type II Diabetes, most commonly known as “adult onset” diabetes.
Those 3 steps to preventing Type II Diabetes are:
- eating a healthy diet
- keeping weight in check
- being active
Now I personally think it’s relatively easy formula, but honestly speaking I’m an athlete. I’ve had almost 20 years of experience in eating a healthy diet, keeping my weight in check, and being active. However, the average individual hasn’t seen the inside of a gym.
Therefore, it would behoove me to think my suggestions are received enthusiatically. For those who don’t understand the make-up or dynamics of nutrition and exercise read blogs, like this one, as if they were studying Japanese. It’s a FOREIGN concept!
With that being said, the aformentioned tips will be constructed into questions for your benefit.
Q: What does it mean by “eating a healthy diet?”
Harvard School of Public Health says, “Choosing a diet rich in whole grains and healthy fats adds even more protection—skip the refined grains and sugary soda. Limiting red meat—steak, hamburger, pork chops, and the like—and avoiding processed meat—bacon, hot dogs, and deli meats—can also help lower diabetes risk. Go for healthier protein sources instead, such as nuts, beans, poultry, and fish.”
Q: How do I “keep my weight in check?”
“Weight Loss: Keeping the Weight Off“, a WebMD article encourages, “To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Don’t fall back on those unhealthy eating habits you had before you lost weight. Controlling your weight is not an impossible task. Balancing what you eat with how much you exercise will help you maintain your new weight.” Continue Reading
Which brings me to my last question:
Q: Can you explain what is “being active?”
“Exercise is an important part of controlling diabetes,” says Larry Bergstrom, M.D., of Mayo Clinic. “Your skeletal muscle is an important area that uses blood sugar. So by using your muscles, it will take the blood sugar out of your blood to help you manage it.”
Bergstrom says that any sort of physical, regular aerobic exercise on a daily basis will help you — even just walking. “It’s easy to do,” he says. “And it’s something that can be done anywhere.”
Here is an EASY to follow basic beginning routine of exercises that everyone should do.
November is American Diabetes Month
Did You Know…
- Almost 26 million American children and adults have diabetes
- Each year, about 15,000 youth ages 20 and under are diagnosed with type 1 diabetes in the U.S.
- Diabetes kills nearly 300,000 people each year in the US, more than AIDS and breast cancer combined
- The death rate for diabetes is on the rise, while death rates for cancer and heart disease are declining
- Diabetes costs the American public more than $174 billion each year
Sadly, about 6 million Americans don’t know they have the disease.
Alarming problems behind the numbers
A Health News article stated, “Every 17 seconds, one American is diagnosed with diabetes, which is why it is important to raise awareness and put a stop to what amounts to a runaway train.”
But, what exactly is Diabetes?
At the Harvard Medical School, researchers say the prevalence of diabetes is at a rise – globally. Diabetes has now filtered and threatens to overwhelm health system in low AND middle-income countries.
“Cancer, diabetes, heart diseases are no longer the diseases of the wealthy. Today, they hamper the people and the economies of the poorest populations, even more than infectious diseases. This represents a public health emergency in slow motion.”
Medical term, diabetes mellitus is classified on the basis of aetiology and clinical presentation of the disorder into four types:
■type 1 diabetes,
■type 2 diabetes,
■gestational diabetes mellitus (GDM), and
■other specific types.
As you take a closer look at diabetes, notice how Type 2 diabetes (formally known as adult-onset) creeps up on people. This particular type takes years to fully develop. It is caused when muscle and other cells stop responding to insulin’s open-up-for-glucose signal, displayed in the video. Without any resistance the body continues to make more insulin, trying to shove blood sugar into cells, which in turn exhausts the insulin-making cells and fail.
The good news Type 2 Diabetes Can Be Prevented by:
keeping weight in check
eating a healthy diet
Following these precautionary steps can aid the population in preventing most cases of type 2 diabetes.
5 Steps to Better Women’s Health
In life, do you know what’s the one thing you can always bet on?
– Losing something
In your youth, you’re faced with an assortment of challenges, obstacles, or dilemmas; each one aiding in your growth as an adult. As time continued, you gained friends, knowledge, skills, wisdom, and memories. Additionally, with each passing year, you turn one year older. It’s said the older you are the wiser you become, you’re an expert in your career field, and your memories are limitless. But, you also lose things the older you get. Friendships, for whatever reasons are lost. Hair thins out and falls. Our ability to perform certain activities you truly enjoyed are a distant memory. Likewise, on the ocassion some of us lose our health – which can lead to losing your zeal for life.
Living is more than just existing. You and I have a purpose in life; however purposeful is up to you to discover.
Living a purpose driven life for me is:
Living life happily
Living life to the fullest
Living life healthy.
In one perspective, it’s a perfect marriage. On the other hand, if you lose your health, you’re bound to lose the other two.
What’s more important than your health?
Absolutely Nothing. Not your business, not your boss, not your children. When you lose your health EVERONE suffers.
Since we’re in the Pink Ribbon month, today’s piece will focus on 5 Steps to Better Women’s Health.
Women are blessed angels here on earth. As ambassadors of multi-tasking, women tend to be left with a “to do” list that involves only herself while caring for everyone else. Though women are notorious multi-taskers who function best with a list in their hand, mama must take care of herself to be able to better care for others. And if mama’s happy, everyone’s happy! 🙂
With that being said, treat yourself to the gift of better health by following this simple five-step checklist.
One of every eight adult women will get breast cancer in her lifetime. Nutrition plays an important role in breast health.
Best ways to lower your risk of breast cancer include:
• staying physically active by getting regular exercise.
• Maintain a healthy weight.
• Avoid using hormone replacement therapy (HRT), or find out the risks and benefits of HRT and if it is right for you.
• Limit the amount of alcohol that you drink.
Likewise, make sure you’re topping off your day with enough Vitamin D. In a Nurses’ Health Study, women who had higher blood levels of vitamin D had a 30 percent reduced breast cancer risk. Further studies suggest regular, moderate consumption of soy foods lowers the incidence of breast cancer. Target range is at least 11 grams of soy per day. Reliv’s Now and Classic includes 7 grams of soy protein, in addition to, optimal blend of vitamins, minerals, amino acids and herbs.
In an effort to enhance your immune system, antioxidants as in selenium and beta carotene promotes breast health, as well. So the combination of a well-rounded diet generous in fruits and vegetables and your daily Reliv shakes is a great start towards healthier breast.
Calcium and Vitamin D are needed for strong bones, but other nutrients can play an influential role also. Research show the isoflavones found in soy foods may prevent osteoporosis. In like manner, studies show the polyphenols in green tea help build bone strength. Reliv’s SoySentials, women’s health formula, presents these nutrients together in a synergistic combination for maximum benefits.
3. Lose Weight
Control your weight and exercise. Yet, in today’s fast paced society who has the time to calculate points, calories, carbs or grams? With Reliv’s Slimpicity Weight Loss System losing weight doesn’t have to be complicated. This delicious, meal-replacement shake rich in satisfying soy protein and Accelerator Capsules incorporates advanced ingredients to curb your appetite and boost your meta-bolism. Moreoever, this simple system includes a pedometer, exercise and food journal, meal plans and ongoing support to help you achieve your weight loss goal the safe and effective way.
4. Manage PMS and Menopausal Symptoms
What kind of women are you when “it’s that time of the month”? If your PMS sends you into an Incredible Hulk mode, bump up your vitamin B consumption, more so thiamin and riboflavin. Research suggests B vitamins can reduce PMS symptoms by 35 percent. Furthermore, diets rich in calcium and vitamin D can aid symptoms while lowering the risk of developing the dreaded PMS. So, work more soy, specifically isoflavones found in soy, reducing the consistency of bothersome hot flashes due to menopause. Reliv’s SoySentials contains a unique blend of soy protein (10 grams per serving), potent antioxidants, probiotics and herbs to ease the symptoms of PMS and menopause. Together, the balance ingredients work to promote bone health, support the immune system, and keep your body performing at its peak.
For those of you who experience the tired, run down feeling, incorporate some kind of exercise daily. Excercise actually boots energy levels to get more accomplished in your day. As you are aware, exercise also promotes weight loss and benefits yours bones, breast and heart. Did you know, maintaing an active lifestyle also helps reduce energy-sucking stress? To give you a bit of a kick in your day, add Reliv’s 24K, the 2011 winner of People’s Choice Award for Best Product of the Year. With its blend of resveratrol, B vitamins and omega-3 fatty acids to break through brain fog, reduce stress and increase energy, this caffeine-free, sugar-free energy drink has 24 health-promoting ingredients giving you the ability to fly through your day to-do list with energy left over to enjoy your family and friends!
Click here to learn more about the Reliv Difference and why it sits at number 2 under “extreme” nutritional support for cancer patients and others, for many reasons by the AACI.
The statements and products shown on this website have not been evaluated by the US Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Those seeking treatment for a specific disease should consult a qualified Naturopathic physician prior to using alternative products, where possible.
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