Starting over!

Every one of us hits a point where we've either lost motivation, our drive, or our reason to eat healthy and exercise. If you've never hit that point, will you please leave a comment of your deepest secrets of how to avoid that? Thank you.
For the rest of us, it comes whether we like it or not. We live in a time (and country) where food is everything. Our entertainment, our pleasure, our moods, and every part of our day is revolved around what time it is simply so we can eat. With so much of our lives being surrounded by food it's hard to avoid the good stuff (unhealthy). Little by little, taste by taste, we lose our drive.

Unfortunetely staying motivated is a life long goal. So it's absolutely normal to fall a little behind and need that boost back up. For some of us, it might be every day or every year. No matter how often we lose our motivation, we all go through it.

I have a few tips that have helped me with food and exercise that I'd love to share in hopes that it will help a little:).

2 things to remember before getting started with eating healthier:

1. Take each day meal by meal. Don't ever get motivated and say you're going to eat healthy for the rest of the year, or even month. Promise yourself you're going to eat healthy for the next meal. That's all you need. Meal by meal.

2. The last bite tastes the exact same as the first. Portion control is a never ending battle, but doable. Definitely doable. Something that helps me with dessert is to keep telling myself that no matter how much I eat of this cake, brownie or doughnut, every bite will taste the same. So 1-2 bites is all I really need. After that I'm just making myself sick and that ruins the whole experience for me.

2 tips that help with having the drive to exercise daily:

1. Exercise doesn't have to be 1 hour of sweat and nausea. It simply has to be 20 minutes of getting that heart rate higher. A walk outside, grocery shopping, cleaning, biking, weight lifts between commercials, rollerblading. Next time you feel like you're not in the mood to take 1-2 hours of working your hardest, stop and tell yourself today is a "half an hour of walking" day. It's as simple as that. People that end up skipping an exercise class or their normal routine end up doing nothing that day. It's not all or nothing. It's all or keeping it simple. If today has to be a simple day, then it's a simple day. Don't forget you're body all together just because you're not in the mood to run. Find something more enjoyable and less straining.

2. Do what you love. If you don't love something that keeps you active, then you haven't found it yet. There are more than a million ways to stay active and exercise. If you've decided that the only way to stay active is running or weights..you are very mistaken my friend. Find something, or a routine that you look forward to. If you don't look forward to it, then I can promise you it won't be a part of your life for that long. Trial and error. Go for a hike in the mountains. Don't like it? Try something else. Learn to swim. By a pair of roller blades. Invest in a new stroller that makes it easier to run/walk with your kid. Save up money and buy 10 new songs that you've been wanting for some time. All these small and simple decisions will lead you to more firm habits that are harder to break and a healthier you. Once you find that something that you love, you will know because it won't be something that you dread, it will be something you can't live without.

Make it Count

Every single person has a different body type I've learned. Therefore leaving it hard to see what works the best with and for your body when it comes to working out. Some people love running and see the best results from that. Some people run for miles and miles and don't lose a pound. Some stick only to weight lifting and get a little huskier than planned, and some tone down to only bone and muscle from lifting weights. Some love aerobic and some never see results.

So how can you get the most of your workout when you're not familiar with what your body needs in able to lose the fat?

I'm here to tell you, you do a combination of aerobic and resistance training. You need both in able to lose the weight. For awhile now I've been doing circuit stations in my classes along with my step classes that include cardio and weight training. I've seen the best results no matter the body type. And this is doing it only 2 times a week. Imagine if you did this every day.

I came across this study and it just confirmed what I witness with my classes when it comes to cardio fitness along side resistance training. So you can imagine how thrilled I was thrilled to find out how much circuit really does work not only with weight loss, but with your blood sugar levels as well.

Researches studied how various forms of exercise affected the blood glucose levels in nearly 300 sedentary people with type 2 diabetes. After the nine-month trial, people who had done both aerobic and resistance exercise lowered their A1C, on average, more than participants in a non exercise group. But the people who did only aerobic exercise or resistance training didn't lower their average A1C significantly compared with the sedentary group.

(Source: Journal of the American Medical Association)

Motivational Quotes

This week has been hard for me to get excited about exercise for some reason. I'm sure it's this never-ending snow storm weather we have.

My teaching has been awful because of my attitude. And believe me, when my attitude is bad, the whole class feels that heavy weight too and makes them not want to exercise.

I'm sick of dreading my workouts this week, and I'm sick of not wanting to exercise. I want to change my attitude right now and finish the rest of the week excited about a healthy lifestyle and motivating myself to exercise.

I looked online for some uplifting quotes and it really did help me. It inspired me and got me wanting to workout and enjoy having a body that works with me and is able to do everything I physically want to do. I thought I would share these great quotes with you and hope it helps just as much:).

And yes, I even printed some out and taped them to my computer.

"Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley

…“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” – Mike Adams, author, investigative journalist, educator

...“Our food should be our medicine and our medicine should be our food.” – Hippocrates

"You don't drown by falling in the water. You drown by staying there."-unknown author

Benjamin Franklin- "You may delay, but time will not."

Winston Churchill- "Never, never, never, never give up."

"Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat."
-Jill Johnson-

Strawberry Whip Parfait

It would be a sad world if you went without some sort of dessert or treat throughout your week. That's my opinion anyways.

So as a diabetic, you have to find the best of both worlds.

Healthy and sweet.

With this new recipe that I found,

I feel like I've truly found the best of both.

I came across this recipe in the Diabetic Forecast and after making it I haven't been able to get my mind off of it. It's delicious, light, and again...extremely easy/fast to make.

Naturally, I wanted to share the yumminess with all of you!

Strawberry Whip Parfait
2 cups sliced strawberries
2 cups fat-free whipped topping
4 (1 oz.) slices of angel food cake (I made my own and used Splenda)

Directions:
Place sliced strawberries in an electric blender. Cover and blend until smooth, stopping once to scrape the sides. Fold the strawberry puree into the whipped topping. Tear the angel food cake into pieces and fold into the strawberry mixture. Spoon into parfait glasses, cover, and serve chilled.

Imagine That!

Did You Know....

Researches found that people consume less of a food if they first imagine themselves eating it. Study participants were instructed to picture themselves either eating M&M's or popping quarters into a washing machine. Then they were offered M&M's. People were had imagined eating the candy at fewer M&M's than those whose minds were on laundry. The authors say thinking about a food's taste, smell or appearance can increase appetite, but that visualizing actually consuming the food can, in effect, help you fill up.

(Source: Science, Dec. 10, 2010)

**side note-before me and my husband starting going off sugar for the dreaded 12 months, to prepare ourselves we read in a book that in able to resist the desserts that you know you're about to face, go through each dessert in your mind and imagine saying "no" to them. Surprisingly, that's been the one thing that has got us through resisting sugar. So if you know what desserts are being made or eaten that night, go through and say "no" to yourself before you arrive....it will help, I promise!

Natural Remedies for the Cold and Flu

I'm so sorry I haven't been the best blogger lately. I've been out sick with..well, I don't know exactly what it was that I had, but it was bad.

I wanted to do a blog post on natural cures for the cold or flu because when you're sick, you're ready to try anything to feel better! Who on earth likes to be sick?!

I did some research on what's the best for your body and came across some fantastic information from WebMD. Thank goodness for good old WebMD. I took a lot of these things and I can honestly say they did help. I'm so grateful I came across this info, and wanted everyone in on the goodness to help with their sicknesses.

Echinacea
Echinacea is an herbal supplement that can boost immune system activity. But it’s unclear whether this boost helps fight off colds or flu. Some researchers have reported no benefits, but at least one recent study paints a more positive picture. Participants who took echinacea shortened their colds by an average of 1.4 days. Still, experts remain skeptical, and it’s best to check with a doctor before trying this or other herbal remedies.

Zinc
Some studies show that Zinc appears to have antiviral properties. There is some evidence the mineral may prevent the formation of certain proteins that cold viruses use to reproduce themselves. While zinc does not appear to help prevent colds, some research suggests it may help shorten cold symptom duration. The FDA recommends against using zinc nasal products for colds because of reports of permanent loss of smell.

Vitamin C
The cold-fighting prowess of vitamin C remains uncertain. While vitamin C doesn't seem to prevent colds, some studies suggest it can help shorten the duration of the common cold slightly. In one large study, people recovered from colds more quickly after taking a megadose (8,000 milligrams) on the first day of the cold. But taking more than 2,000 milligrams of vitamin C per day may cause kidney stones and diarrhea.

Chicken Soup
Grandma was onto something. Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease nasal congestion. Sipping spoonfuls of fluid can help avoid dehydration. And some advocates say the soup may soothe inflammation. Researchers have found chicken soup has anti-inflammatory properties in the lab, though it’s unclear whether this effect translates to real-world colds.

Hot Tea-for us Mormons, Herbal is a perfect substitute.
Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants.

Garlic
Garlic has long been touted for legendary germ-fighting abilities. While there is not enough research to recommend it as a cold remedy, garlic is very nutritious. In addition, it can help spice up your meals when a stuffy nose makes everything taste bland.

Steam/Humidifier
For a heavy dose of steam, use a room humidifier – or simply sit in the bathroom with the door shut and a hot shower running. Breathing in steam can break up congestion in the nasal passages, offering relief from a stuffy or runny nose.

Saline Drops
Dripping saltwater into the nose can remove virus and bacteria particles, while reducing congestion. Try over-the-counter saline drops, or make your own by mixing 8 ounces of warm water with 1/4 teaspoon salt and 1/4 teaspoon baking soda. Use a bulb syringe to squirt the mixture into one nostril while holding the other one closed. Repeat 2-3 times and then do the other side.

Neti Pot
For a more systematic nasal rinse, the neti pot is an option. This small ceramic pot is used to flush out the nasal passages with a saltwater solution – a process known as nasal irrigation. The result is thinner mucus that drains more easily. Research suggests neti pots are useful in relieving sinus symptoms, such as congestion, pressure, and facial pain, particularly in patients with chronic sinus troubles.

Menthol Ointment
Days of wiping and blowing your nose can leave the skin around your nostrils sore and irritated. A simple remedy is to dab a menthol-infused ointment under, but not in, the nose. Menthol has mild numbing agents that can relieve the pain of raw skin. As an added benefit, breathing in the medicated vapors that contain menthol or camphor can help open clogged passages and relieve cough due to colds. Use only in children over 2 years of age.

Saltwater Gargle
For a sore throat, the traditional saltwater gargle has merit. Gargling warm water with a teaspoon of salt four times daily can help keep a scratchy throat moist.

Nasal Strips
Another strategy for relieving nighttime congestion is to try over-the-counter nasal strips. These are strips of tape worn on the bridge of the nose to open the nasal passages. While they can’t unclog the nose, they do create more space for airflow.


Let Your Fever Work
A fever is the original natural remedy. The rise in temperature actively fights colds and flu by making your body inhospitable for germs. Endure a moderate fever for a couple of days to get better faster. Just be sure to stay well hydrated. Call your doctor right away if the fever is over 105, unless it comes down quickly with treatment. In infants 3 months or younger call your doctor for any fever greater than 100.4. Children with a fever of less than 102 usually don’t require treatment unless they’re uncomfortable.

Bed Rest
With our busy lives, most of us loathe to spend a day or two under the covers. But getting plenty of rest lets your body direct more energy to fighting off germs. Staying warm is also important, so tuck yourself in and give your immune cells a leg up in their noble battle.

(Source: Webmd, Brunilda Nazario MD)

Please Pass the Potassium

Did you Know that eating a diet high in potassium may help stave off type 2 diabetes, according to a large study. Potassium is an essential mineral (found in foods like bananas and prunes) that is believed to stimulate the production of insulin, the blood glucose-lowering hormone that is deficient in people with diabetes.

Participants with the highest potassium levels at the start of the study were 64 percent less likely to develop type 2 diabetes in the following 17 years than those with the lowest levels. Take note-people with kidney problems or who take certain medications may need to limit their potassium intake and should check with a doctor before changing their diet.

(Source: Diabetic Forecast)