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:

fat loss
improve strength
prevention of disease
better quality of life
advancing athletic performance
energy

Or

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

1. 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
2. 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

1. 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.
2. Don’t drink your calories – instead water, water, water.
3. AVOID foods that harm you
4. 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.

Your 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. 

Here’s how:

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.

Setting 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.

Transparency

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.

Why?

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.”

My Opinion

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.

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:

1. eating a healthy diet
2. keeping weight in check
3. 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:

1. 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.
2. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.
3. 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

Gazing upon a life full of health & fitness

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:

1. eating a healthy diet
2. keeping weight in check
3. 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.

Delicious Natural Cinnamon Taste

People who are overweight are more likely to have insulin resistance, because fat interferes with the body’s ability to use insulin. Family history and genetics play a large role in Type II diabetes.

Regular exercise lowers your blood sugar level without medication and helps burn excess calories and fat so you can manage your weight

Strength training also increases your metabolism.

Tune Up Your Diet

Four dietary changes can have a big impact on the risk of type 2 diabetes.

1. Choose whole grains and whole grain products over highly processed carbohydrates.
2. Skip the sugary drinks, and choose water, coffee, or tea instead.
3. Choose good fats instead of bad fats.
4. Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.
   

If you’re open to a solution for blood sugar management, GlucAffect really delivers.

Dan Vance, Kaysville, UT

Here are the top 7 reasons why Glucaffect is the solution to any blood sugar quadratic equation:

1. clinically shown 4 daily servings lowered fasting blood glucose by an average of 30% and lost an average of nearly 16 lbs

2. unites nutrition science’s most cutting-edge ingredients

3. Pycnogenol – natural super-antioxidant, proven to help lower blood glucose levels, LDL (“bad”) cholesterol and blood pressure and improve overall health

4. Omega 3 Fish Oil – promotes cardiovascular health and helps maintain optimum blood pressure and cholesterol levels

5.  contains many advanced ingredients clinically proven to support blood sugar management and neutralize free radicals

6. Cinnamon cream flavor – delicious taste along with the added natural blood sugar management support of cinnamon

7. Rapid dissolvability – perfect addition to your morning coffee afternoon tea or one of your daily Reliv shakes

For More Information

To Best Fight Cancer – Exercise

Everyone thinks of changing the world, but no one thinks of changing himself – Leo Tolstoy #change

With the constant arrival of quick weight loss diets and regimens, it’s evident that both Americans and our overseas brothers and sisters are searching for ways to lose a few pounds.

There’s an unknown and minutely discussed difference of weight loss vs. weight management. If you were to ask the general population, at first thought you would probably get answer considering weight loss and weight management are one in the same. Likewise, consensus would probably tell us that majority of population would consider aerobic exercise as the number one means to effectively lose weight. And I would agree that if you’re desiring a degree of weight “loss” than aerobic exercise gets the most drawings.

So then, the effect of developing lean (muscle) mass, to a novice exerciser, wouldn’t seem attractive. However, let it be known that though, muscle mass simply weighs more, gram for gram, than fat, an increase in lean mass is NOT counterproductive. When you increase muscle mass you decrease fat storage.  That’s to mean if you jump on the scale during a time where you’re performing resistance exercise and don’t like the results on the scale don’t freak out you’re still doing well.

I figured this particular misconceived notion needed addressing, after a young lady approached my colleagues and I at the gym and was visibly disappointed after weighing herself. At times, as a whole, whether seasoned veterans or novice exerciser we need to step back and applaud the effort and work we put in to change ourselves.

Exercising presents so many great benefits. Resistance training has more to offer than just strength and size. Did you know that a number of physicians and researchers are  now saying that “people who remain physically active as best they can during treatment are more likely to beat cancer.” 

Would you think the importance of understanding the difference between weight loss for the sake of losing weight and the long-term benefits of an increased lean mass and reduced fat ratio is now validated?

Often, popular diets leave out the four important components that can lead to long-term success:

1.  Aerobic Exercise
2. Resistance Training
3. Nutrition
4. Rest & Recovery

Follow this simple plan and you’ll open the door to improved – and sustainable – energy efficiency.

According to director of nutrition and physical activity of American Cancer Society, Collen Doyle, “Exercise is so important for cancer patients, but so many doctors and health professionals are concerned about safety issues — is it safe for people undergoing treatment to exercise?”

Answer: Yes, it is!

Benefits researchers have shown include treatment having a greater effective role when implementing exercise to their daily regimen.

Other exercise benefits for cancer patients and survivors include:

• reduced fatigue
• reduced loss of muscle ad bone mass
• improved quality of life

Now let’s keep things into perspective, nobody expects a chemotherapy cancer patient to exert themselves at the same level as a healthy person, however, your goal is to keep from being inactive the best you can. Likewise, expect workout plans that are indicative of your current capabilities.

Signs of exercise benefits are well received in the medical arena that physicians even recommend a workout plan starting with onset of diagnosis, “…it can still be of some help”, said Dr. Eleanor M. Walker, division director of breast services in the radiation oncology department at Henry Ford Hospital in Detroit and lead author of an ongoing study on exercise for cancer patients.

 

Here are 12 Tips for Cancer Prevention:

1. Avoid HIGH doses of fructose and sugar
2. Optimum level of Vitamin D
3. Exercise
4. Optimum level of animal-based omega-3 fat
5. Eat according to what your body is designed to eat
6. Reduce your stress level with engaging activities
7. Implement MORE veggies
8. Maintain YOUR ideal weight
9. ZZzzz glorious ZZZzzz adequate sleep
10. Limit your exposure to toxins
11. Safe strategies using cellphones and other wireless technologies
12. Avoid frying or charbroiling foods when possible

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.

1 Boost breast health.

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.

2. Strengthen you bones.

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.

5 Find More Energy

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.

DISCLAIMER:
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.