You seem to point out all the things you do wrong to yourself all the time. How about flipping the script in your head and make a decision to start counting all the things you did right – or good – for yourself this week and keep building on that success.
Can SLEEP really help you be healthier? I would have never believed this myself had I not changed my own personal sleeping patterns last year, but getting an adequate amount of sleep can be really beneficial.
Doctors, research, and even your Mother will tell you the value of getting 8 to 9 hours of sleep every night. When you don’t get enough sleep, you know it. You function very differently during the day and your ability to perform can be compromised.
Sleep management is about time management according to the beloved Dr. Oz, so he encourages you to plan for sleep.
Count back 8 to 8 1/2 hours before the alarm clock needs to ring, and spend 10 minutes on absolute musts for the next day (making your kid’s lunch), take 10 minutes for meditation (prayer) and 10 for hygiene….then go to bed.
Some other ways to help:
*Create the perfect sleeping environment. A cool, dark room is best.
*There should be no laptop, no TV, no food in bed. Ideally, the bed is used for sleep and sex, it’s not an office or a restaurant.
*Be consistent. your body clock loves it when you follow a predictable schedule. Even on the weekends, try to rise within an hour (at most, two) of when you have to get up on weekdays, even if that means you need a power nap later. Otherwise, your body thinks you have jet lag on Monday morning and will protest big time.
*Other interrupters of quality sleep are caffeine, which keeps you from falling asleep as well as staying asleep, and alcohol, interrupting your sleep cycle and contributing to the ‘hangover’ that many experience.
Welcome to arguably the toughest “fat patch” of all. Well, that certainly caught my attention as I started to read the article. The phrase “fat patch” when you’re staring straight in the face of perimenopause doesn’t sound too……hopeful! Hmmm, thought I’d better pay attention to this. The newest Health September issue article on how to Fat Proof Your Life is definitely a must-read, so please read on:
Welcome to arguably the toughest “fat patch” of all. We’re due for an average gain of 12 pounds within eight years after menopause, researchers at the University of Pittsburgh have shown. And fat burning plunges by 32 percent in post-menopausal women, possibly due to a drop in estrogen, reports a study in the International Journal of Obesity.
“You burn on average around 150 to 250 calories fewer per day,” says lead study author Jennifer Lovejoy, PhD. Fight back with these expert fixes:
Cut calories: To ward off the pounds, you may need to slash about 200 calories a day now. Make sure you’re getting enough lean protein and fiber to keep full, but stick to a low-fat plan, since your body isn’t as efficient at burning fat as it once was, Lovejoy says.
Sleep on it: Stress hormones like cortisol can creep up now thanks to hot flashes and other discomforts, making you crave sugary foods, which your body then turns into belly fat. The best way to metabolize stress hormones and reverse this trend: Get enough zzz’s, says Christiane Northrup, MD, author of Women’s Bodies, Women’s Wisdom.
Sculpt Muscles: Don’t want to eat less? Lift more. Since muscle mass diminishes with age, if you don’t do anything to replace it, your body will shift to more fat and less muscle – which slows down your metabolism even more, says Dr. Northrup. Aim for two 40-minute sessions of weight training a week to keep muscle and bones at pre-meno level.
I love lemon meringue.
Cherry limeade is delicious.
But my all time favorite is Butterfinger.
These are no ordinary chocolate, strawberry and vanilla flavors – although if you want, you can have those too.
I’m so excited about these new-found shakes that I want everyone to know (www.thinkingthinlifestyle.bodybyvi.com)
I’m getting some pretty amazing results with these protein enriched, nutritional shakes that are making a huge difference with me. Not only with my weight (my husband is dropping the pounds too), but the health benefits of the pre-botics and the fibersol – which is a new patented fiber blend that helps keep you feeling full – is really helping with irritable bowel syndrome symptoms that I can struggle with.
Here’s 6 reasons that you need to try it!
#1: It’s a unique, concentrated and absorbable blend of proteins processed to remove fat, lactose, carbohydrates and is flavones to provide pure, concentrated protein. When mixed with milk or soy milk, provides 20-22 grams of protein, the right mix to burn fat and build lean muscle.
#2: Low sodium. Lower than other brands.
#3: Contains a servicing of whole milk, for bone healthy calcium.
#4: Contains a full serving of fruit or vegetable fiber, without gas.
#5: Contains digestive aids and enzymes, including prebiotoc activity for maximum nutrition absorption.
#6: Smells and tastes like cake mix! No kidding….it does
How about apple pie or……banana nut bread or……blueberry peach cobbler or……chocolate peanut butter cup or……turtle cheesecake…..I’ve got a whole list of flavors that you can try.
Call me at 616-516-1570 if you would like to get started today. Or order from the Store at this site.
Is your gut reaction to stress effecting your gut function? Then shake things up for better health.
If you’ve ever experienced an upset stomach, you know the difference between that and what millions of Americans suffer with – irritable bowel syndrome. Irritable bowel syndrome (IBS) can be very frustrating to deal with, especially with the symptoms of inflammation, cramping, diarrhea and/or constipation, fatigue, bloating, and other numerous symptoms. Basically, in layman’s term, it means your digestive tract is out of whack – it doesn’t work, or function, correctly.
Once you’ve been diagnosed, usually the first thing you’re looking for is r-e-l-i-e-f. There are several things you can do to relieve the symptoms:
Make dietary changes. Keeping a food diary of what you’re eating and symptoms experienced can help eliminate some food culprits that might be adding to the problem, such as fatty foods, milk/dairy products (this was a hard one for me to give up but it‘s not worth the aftermath), alcohol, and some caffeinated drinks.
Adding fiber (slowly) to your overall diet can be very helpful.
Look at medicine options. Consult with your doctor about the options of laxatives or antispasmodics that may work for you
Stress. This should come as no surprise to anyone that stress can affect our emotional and physical health in ways that are hard to understand. The nerves in the digestive tract can become more active during stress, causing the intestinal track to become more sensitive and spasm more.
Use exercise, prayer/meditation, counseling, or even hypnosis to help manage your stress levels.
Finally, I should share with you that the reason I understand this so well is I’ve struggled with IBS for decades and not only is it painful, it can show up at the most awkward times and cause embarrassment and inconvenience (like on a recent trip). To put it bluntly, I don’t always get enough fiber in my food plan, can’t always minimize my stress, and sometimes have a hard time finding time to exercise. Does that ring a bell for anyone else?
I will tell you though, I have found one thing that I’ve been using for the last four weeks that is making a significant difference with my digestive track (because of the probiotic’s and fiber) and is helping to eliminate any troubles that I use to experience.
The fact is that diet plays a direct role in our gut function and when you find something that works, you want to share it. Find the thing that works for you and know that you can manage your IBS symptoms and overall health.
I’m finding for the most part, I’m absolutely fine throughout the day, and at the end of the day I plan accordingly for “dinner time” so I’m not grazing with mindless eating until dinner is done – or going stark-raving mad by the time I get to sit down and have my meal.
I will tell you though that planning is the key. I figure I can do anything one week at a time so it doesn’t seem overwhelming, and I actually look forward to having a meal.
However, the one thing I noticed was how quickly I’m been gobbling down my one and only meal. If I had to guess, it took me mere minutes to complete the meal. I’m not kidding! Then…. I had a light-bulb moment in the middle of scooping the food from the spoon to my awaiting mouth. My thought was – what on earth is the rush?
So I deliberately made a conscious choice to enjoy my food. Ya know, to actually taste it. I allowed myself to slow down – at least for 10 minutes – instead of rushing through things. Which I have a tendency to do, after all, there’s so much to do! Do you ever do that with meals?
I, like you, need to be reminded of things we do that may be sabotaging our weight loss efforts. While I try not to make food the focus of my day, when I need to, here are some key tips that will help you to really enjoy those well-deserved meals:
1. Eat sitting down (I’m even doing this with my shakes – taste what you’re putting in your mouth)
2. Time yourself with how long it takes to eat a meal. You may be surprised it takes you mere minutes to finish your meal too. Take 10 minutes or longer to eat your meal (it‘s good for your digestion too).
3. Try to have a relaxing, calming place in which to eat. We’re stimulated all day long with phone calls, tv, things to read, background noise, etc., find a relatively peaceful environment to enjoy your food.
4. Good dinner conversation is always a plus. Be careful of mindless eating though while your conversing, stick to your planned meal only, and enjoy your company and the conversation.
5. I’m a big believer that when you restrict a certain food is when you want it even more. Just be wise about portions. In the end, it’s all about portions. Remember, cravings come and go and once you limit the foods you crave, your cravings will diminish significantly over time.
It probably goes against every dieting tip you’ve ever heard but I encourage you to love your food.
(By the way, if you’re interested in nutritional shakes, check it out at www.thinkingthinlifestyle.bodybyvi.com)
Benjamin Franklin said Energy and persistence conquer all things.
Consistency is an action that is often overlooked by society. You probably don’t hear people telling you to be consistent in order to accomplish your goals. This quote reminds us that persistence and energy can conquer anything. On days when you don’t feel like doing anything, think about staying consistent.
Consistency with energy is a powerful tool for completing any task, especially your goals…so use it whenever you get a chance. (sparkpeople.com)
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I found myself pacing.
Walking back and forth with really nothing in hand.
Trying to find something, anything, that would satisfy.
On the last walk-through, I realized I wasn’t dealing with the real issue.
I wasn’t hungry but I was taking out my stress in the kitchen. With the final pass-through I realized what was going on. I wasn’t hungry, I was feeling anxious. I was anxious about a zillion little things that apparently have been building throughout the entire day. I knew it, I could feel myself do it, and now the outcome of all those thoughts were “kitchen time.”
Anxiety can come in so many forms, and not everyone who worries a lot has an anxiety disorder but some symptoms you may have are:
Emotionally: feelings of dread, feeling tense or jumpy, being irritable, experience restlessness, or just have trouble concentrating.
Physically: experience sweating, stomach upset, insomnia, fatigue, muscle tension, or headaches.
Now it’s true that long-term and on-going anxiety symptoms are typically something that needs to be discussed with your doctor or therapist but we can all have those moments of anxiousness that can just leave you feeling out of sorts. And because of those feelings, you can find yourself wandering in places (like a kitchen), and doing things that only mask the real feelings that you’re dealing with.
So some good questions to ask yourself to help you deal with those anxious moments are:
Is there responsibilities that you can give up, turn down, or delegate to others?
Can you ask for help when you need it?
Do you get the emotional support you need?
Is there time each day for relaxation and/or fun?
Always seek “balance” in your life. Minimizing and managing your anxiety can really help the stress from accumulating and for you to stay in control – and to stay out of the cupboards and fridge.
Do you ever try to justify what you’re eating throughout the day – just like in this comic. We all do! Here’s to no more excuses for not eating right during the day….Have you ever heard of the Body by Vi – 90 Day Challenge? If you’re looking for a replacement meal for weight loss or fitness results…..you need to see the following at www.thinkingthinlifestyle.bodybyvi.com
These delicious shakes are unbelievable and the results are fantastic. Email me with any of your questions at: email@example.com
Have you ever seen yourself naked and wondered, “…what on earth happened here…”? We’ve all had those moments where you push back the shower curtain and the mirror across the way shows every little imperfections, blemish and bumps (or is that “rolls“?) If you’re so fortunate as to not have a mirror across from the shower, perhaps you’ve caught a glimpse of yourself as you scamper across the room to get ready.
Either way, some times the hard reality really hits you. You have a moment where you realize life, age, gravity, whatever you want to call it has taken over. Yes, I’m at that age where I realize I won’t be like I was in my 30’s, 20‘s, or heaven-forbid my teens, but I like where I’m at. I’m just not always comfortable with what I see.
Now here’s even more hard reality. You may not like how you look right now, but you can do something about it. Ouch, I told you that was the hard reality.
You have the ability within you to create the change you want.
I hear what you’re thinking….“but if all of these life factors outside of my control have taken over, why bother trying anymore?” The reason you bother trying is because it’s not about quantity (your weight), it’s about quality (your life). And if you’re not living the kind of life you should because of your body, then start taking Baby Steps in the direction you need to be. Baby Steps…not Giant Leaps, because you‘ll be more likely to work at little goals then trying to accomplish a big one too fast!
Sometimes seeing yourself naked can be a good thing! The “why’s” of weight loss are more important then the “when’s” or “how’s” so maybe that glimpse you see of yourself will be the number one “why” reason that you will have to start getting healthier.