Tag: Health

Bacon?! Yes, please!

Bacon?! Yes, please!

Who doesn’t love a great sweet or maybe bacon?  Who was completely bummed by the new research that the World Health Organization aka WHO released this week about bacon, sausage, and hot dogs?  I have to admit that this was information I already knew, but information I never really want to hear (or at least not see plastered across every media outlet known to planet Earth).  I think everywhere I looked I saw articles, broadcasts, and posts reminding me of the harm of these foods.  Depressing, right?!  Or maybe not, maybe just news we needed to hear, be reminded of, and information to make us more well informed people about what we are shoving into our mouths each day (sometimes even me, on occasion)! 😉

On my list of nutrition improvements I continually have 1) Reduce sodium intake 2) Decrease sugary foods and 3) Increase naturally flavorful, non-processed foods (i.e. fruits and veggies, proteins in their most raw form).  Salts and sugars are an ongoing health concern that can always be improved no matter where you are at on your fitness and health journey.  Since the holidays are coming and Halloween is just around the corner it makes following these nutrition goals a bit difficult (even for me), but I have some tips that may just be the key to your nutrition success!

Remember that salts and sugars are often heavy additives in processed foods and of course in candy.  It is important to think about how much salt and sugar is in your diet (cereal, candy bars, sandwiches, pizza, salads, etc) – most people eat three times or more servings of the recommended amount of daily sodium.  That’s scary, especially considering heart disease and cardiovascular concerns are the number one killer.

To cut down on salt and sugars, consider eating more naturally sweet or salty foods that don’t have as much added to them for flavor.  Fruits like watermelon, strawberries, apples, oranges, and pineapple which are naturally sweet are great choices.  Decrease processed meats, chips, cheese, and other salty foods and consider eating foods that are in their more natural form such as chicken, fish, and other meats that you can control how much salt is added.  For desserts, consider a dessert that has fruit in it or a dessert that has a fruit topping such as pudding or mousse with fruit. Further, when it comes to cakes, cookies, pies, tarts, and other sweets make them from scratch so you can control the additives, preservatives, and other ingredients such as sugar and sodium that are placed in the dessert.  Sometimes you can make a less sweet cake, cheesecake, or tart and add fresh fruit that makes it less sugary, but still tastes delicious.

It may seem like a heartbreaker that bacon isn’t good for you and may cause cancer or that cookies like snickerdoodles are high in sugar, but it isn’t something we didn’t already know.  After all, we don’t think fried cheese, pickles, and chicken are good for us, do we?! 😉  Like I say, everything in moderation.  Life is too short not to enjoy the things we love (on occasion)! 😉

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

There’s an {exercise} app for that!

There’s an {exercise} app for that!

Each weekend my boyfriend and I go on some type of walk, jog, hike, or outdoor workout to get some steps in.  At first, it started as taking the dog for a walk, but it quickly turned into a weekend routine.  Now we go nearly every weekend.  Our weekend walk or jog has evolved over time.  We both have phone apps that track our steps which caused us to begin to pay attention to how many steps and how much distance we were covering for fun.  It has now turned into a friendly competition whereby my boyfriend and I ask each other several times along the walk how many steps the other has done.  Why you ask?  We now compete against each other to see who has more steps.  I usually win! 🙂  That’s mostly because I take smaller steps.  Not intentionally though, I have shorter legs!   He usually covers more distance then me, but who’s counting?  We both are to see who can claim “winning” the exercise race.  Of course, there is nothing to win other than saying you win distance or you win most number of steps.

So why am I telling you this story?  Because using a pedometer or some type of fitness app that makes you accountable for what you are accomplishing each day is a great way to ensure you are moving your body and getting exercise.  This is a great alternative to Fitbits and other fitness tools or devices that people often use for a short period because phones are always with us.  Lastly, I would encourage you to put together a work team or social team that can help motivate you.  I am positive my boyfriend and I would not get as much exercise during the weekend if it weren’t for the competition we have created with each other.  It goes as far as when I get up or he gets up to do something we take our phones not to use them, but because we want to make sure the phone is registering every last step that might put us ahead of  the other!  While we exercise regularly during the week, it is important to also get some exercise throughout the weekend!

Another reason phone apps are great is because you can use them anywhere and anytime so there’s no excuse for no workout!  You can do a quick workout in a hotel room if you are traveling for work or traveling for fun.  You can grab your phone and download an app that has fitness and nutrition inspiration, has workouts that target specific areas of your body, or you can find an app that has group exercise routines that you can follow.

Now it’s time to go to your app store on your phone to find an app that will help you achieve your fitness, nutrition, and health goals! 🙂

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Will that be a Mini, Skinny, or Fun Size?

Will that be a Mini, Skinny, or Fun Size?

Mini, skinny, and fun size portions are the new fad.  It’s the newest, coolest, and hippest thing on the block these days.  These are the foods and drinks that make you think and feel like you are saving calories, but in reality you most likely are not.  The problem with these so-called “healthy” products is that they often lead to overconsumption.  Instead of having one skinny martini or skinny bellini when eating out at a restaurant you give yourself permission to drink two since it is the skinny version.  Drinking two “skinny” drinks while smaller usually results in more calories than if you consumed one normal size of a regular drink.  Other fun size portions are seen at Starbucks when they introduced their mini frappe this summer, mini McFlurries from McDonald’s, and mini Frosties from Wendy’s.

I am guilty of eating these on rare occasions so don’t feel bad if you do, too!  I was eating some candy minis last night after dinner because this is the time of year for “minis” and “fun size” candy. Halloween brings out these “trick or treat” portion sizes, but they can pose a problem for those of us that love these little portions and grab for the candy bowl throughout the entire month of October and November.  These “mini” and “fun size” candy packets and bars seem to be an excuse for many of us to eat more.  They are small and easy to pop in your mouth and they taste so delicious that you keep going back for more, all while reminding yourself that these are small portion sizes so you can justify eating more.  Am I sounding familiar to any of you?

Treats and other Halloween goodies also tend to be consumed more frequently during the month of October from brownies to graveyard cakes, cookies, cupcakes, and more.  All deliciously yummy treats that aren’t always the best choice.  Many people use “alternatives” in these desserts to make them “more healthy” such as applesauce, black beans, quinoa, etc.  This actually leads to overconsumption because people have the mindset that they are eating “healthy” desserts and therefore eat more of them.  In reality, people that consume these “healthier” desserts, fun size or mini candy bars, and skinny drinks actually end up consuming more calories than people who eat desserts that have not been altered to be more “healthy”.   For drinks such as frappes, McFlurries, and Frosties you may not consume more than one, but buy them more often throughout the week causing increased calories or you may use that smaller portion size to rationalize eating more later in the day.

Even as a health, nutrition, and exercise fanatic I can be guilty of this at times!  I once made brownies using applesauce to cut down on the oil and they didn’t cut it.  They seemed mediocre and boring so now I have been making normal brownies since.  They taste better and it is easier to watch my portion size than to justify eating extra brownies because they seem more healthy.

The point is that if you are trying to eat healthy by making “healthy” brownies or desserts, consuming mini, skinny, and fun size portions you probably aren’t doing yourself any favors.  It is actually better to watch what you eat and consume normal sizes rather than eating these smaller portions that tend to cause overconsumption.  That overconsumption leads to more calories and more fat than you might realize so next time you want brownies or something sweet, stick to the real thing instead.  Everything in moderation is a better motto than skinny, mini, and fun size!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

You’ll only regret the workouts you don’t do!

You’ll only regret the workouts you don’t do!

We all have days when we feel unmotivated, don’t want to workout, feel lazy, want to take a nap, or just want to do other things, but on those days it is important to still do some type of workout, whether it be a short one or long one, cardio or yoga, or a quick run.  Sometimes thinking about my favorite person who inspires me such as an athlete is enough to motivate me!  If you are having one of those days, think twice before you skip your workout and remember all the positives of a great workout, including the reasons below!

     100 Reasons to Exercise Now (Courtesy of Pinterest)

  1. Because it makes you feel confident
  2. Because it helps you get stronger
  3. Because exercise helps combat depression
  4. Because you’ll feel proud of yourself
  5. Because you have goals you want to reach
  6. Because you’ll feel bad if you don’t
  7. Because you want to move forward, not backward
  8. Because it burns more calories than not working out
  9. Because it improves your heart health
  10. Because you want a great butt
  11. Because it prevents diabetes
  12. Because you want to be a good example to your kids
  13. Because you want to feel good in your clothes
  14. Because it reduces your risk of cancer
  15. Because your body was made to move
  16. Because you want to be an athlete
  17. Because you want to look better
  18. Because it lifts your mood
  19. Because you want to stand taller
  20. Because it reduces back pain
  21. Because it feels good
  22. Because it makes you feel accomplished
  23. Because you spend most of your day on your butt
  24. Because swimsuit season is always coming
  25. Because strong is the new skinny
  26. Because dieting only works so much
  27. Because it strengthens your bones, too
  28. Because it helps you lose weight
  29. Because it allows you to eat more food
  30. Because it’s the best way to spend “me” time
  31. Because it helps you de-stress
  32. Because it’s cheaper than therapy
  33. Because you want a strong core
  34. Because you want to take care for yourself
  35. Because you take pride in your body
  36. Because it strengthens your legs
  37. Because it helps your clothes fit better
  38. Because you want to push yourself
  39. Because you are capable of more than you ever imagined
  40. Because moving your body feels good
  41. Because it keeps your mind sharp
  42. Because it helps you beat belly bloat
  43. Because it helps you sleep better at night
  44. Because it gives you energy
  45. Because you want to stay healthy as you age
  46. Because you want to look younger
  47. Because you want toned arms
  48. Because it improves your balance
  49. Because it burns off last night’s dessert
  50. Because it boosts your immune system
  51. Because sweat is sexy
  52. Because you want to live longer
  53. Because you want to get better at your game
  54. Because you want to catch someone’s eye
  55. Because exercisers earn more money
  56. Because you’re more likely to eat better when you exercise
  57. Because you want to shave time off your running pace
  58. Because you want to breathe easier
  59. Because you want to see the scale drop
  60. Because exercise improves your sex life
  61. Because you are worth it
  62. Because being fit makes everything in life better
  63. Because you promised yourself that you would
  64. Because you deserve a better life
  65. Because it’ll help you drink more water
  66. Because you want to do real push-ups
  67. Because it reduces your health care costs
  68. Because you’ll miss fewer days of work
  69. Because you want to create a new future for yourself
  70. Because it’ll help you like what you see in the mirror
  71. Because it makes clothing shopping more fun
  72. Because you want to look and feel incredible
  73. Because exercising can be fun
  74. Because it’ll give your skin a glow
  75. Because it’s a good way to spend time with your friends
  76. Because it’ll help you prevent the middle-age spread
  77. Because it reduces your blood pressure
  78. Because you don’t want to let yourself go
  79. Because you don’t want to squeeze into an airplane or rollercoaster seat
  80. Because it strengthens your spirit
  81. Because it’s a cheap way to entertain yourself
  82. Because you’ll be able to reward yourself
  83. Because you need a reason to wear those new workout clothes
  84. Because you’re tired of being tired
  85. Because not working out is not going to get you very far
  86. Because it’s a great way to spend time outside
  87. Because you made a commitment to yourself
  88. Because you’re tired of starting over
  89. Because there will always be another wedding, vacation or reunion
  90. Because you’re not a quitter
  91. Because it improves your cholesterol
  92. Because it boosts your metabolism
  93. Because it prevents age-related muscle loss
  94. Because if you can do this, you can do anything
  95. Because a fit body is a healthy body
  96. Because it beats sitting on the couch
  97. Because  everyone has at least 10 minutes to spare
  98. Because you want to be stronger than your excuses
  99. Because not working out isn’t working out for you
  100. Because the only workout you ever regret is the one you skip

Now, GO WORKOUT!  You will feel much better once you do!

~jj

Workout + Brainstorming…

Workout + Brainstorming…

 

I have been preparing multiple activities and sessions for the upcoming school year to teach business classes to high school students.  It is an exciting new program that will be launching in August, and while business and health don’t necessarily seem like they go together let me explain what I mean.  I have found that I often do some of my best brainstorming about activities, innovative thinking, creative projects, and life lessons to incorporate into the classroom during my workout.  Two areas that don’t seem to fit together –business and health–yet I am able to pull them together in such a way that I get inspiration from an unlikely place!  That is why some days my workout actually becomes a brainstorming session!

So much of the time things are very structured, such as when we should do things and how they should be done, but often times life, health, business, etc is unpredictable and may change over time.  (Not that structure is a bad thing, but sometimes you have to move with the pace or flow and adapt based on the scenario.  You may gain knowledge and inspiration based on those changes.) In other words, sometimes sitting down each day after school to make lesson plans, working on lesson plans at home, or continuously using the same materials doesn’t always work or fit the situation.  Instead you may have to use a different approach, such as employing your surroundings to get inspiration throughout the day from things, places, and people, that at times, don’t even seem to connect with the classroom.  The same can be said about working out.  You have to look to different people, places, and things for inspiration and motivation to keep you going.  You have to be willing to vary your workouts, adapt to change (i.e. workout at a hotel, workout in between meetings due to business travel, etc), and find ways to gain meaning from your workout (brainstorming, critical thinking, etc).  Pulling experiences from the day and brainstorming might be ways to capture new workout methods or may take your mind off the task at hand.  You might pull your inspiration from customer service, clinical trails, pilot projects, research analysis, computer development and technology, accounting, and so on.  The list is endless.  Some or all of those experiences may be the topic of your brainstorming ideas during your workout or could provide ideas for new ways to workout.

With that, I say happy brainstorming during your workout!  It will provide inspiration, motivation, and ideas that may improve all facets of your life!

~jj

Health notes to myself!

Health notes to myself!

Today’s inspiration is something that I love to do so I do it often on post-it notes, calendars, and “to-do” lists.  It seems kind of simple and probably somewhat silly to some, but it works for me and maybe it will work for you, too!  I often write myself small health notes, reminders, and encouraging words to increase my motivation level, remind myself why it is important to exercise and eat healthy, and small things I can do to further improve my health.

Many of us have calendars at home and work, cellphones, notebooks for work and school, or other planners and organizers that we frequently use.  I often have “to-do” lists (which the blog always seems to be on 😉 ) as well as grocery lists, calendars, etc where I write down health notes to myself.  For example, I might write “Decrease sodium intake by eating less salty foods such as chips and cheese” or “Reduce eating sugary cereals in the morning and eat a brown grain cereal with fruits and raisins” to remind me of better and healthier choices I can make to improve my overall health.  Further, I might write “Exercising and eating right help reduce heart disease” so that I recall why it is I exercise and strive to eat healthy each day.  Lastly, on days when I feel tired, overwhelmed, or lack motivation to exercise, I might write myself a note that says “Keep going and relieve your stress with a great workout” so I know what I can do to rejuvenate and refresh myself at the end of the day.

These simple reminders can be posted at your desk, on your calendar, or like me on my “to-do” lists or grocery lists so that they are a reminder to make healthy choices.  My suggestion (because it works well for me) is to place notes on things or in areas that you frequently look at, open, or see throughout the day so that it is a constant reminder to you.  You can get creative and have fun with it by writing exercises to do such as “Run up and down the office stairs 3 times” or any other exercise that might help you achieve your health and fitness goals.  The point of this is to have fun with your health, make your choices stick with you by recalling what you write down, and using notes to reiterate the importance of making healthy choices.  After all, constant reiteration, reminders, and continual practice help ensure that you maintain a healthy and balanced lifestyle over time.

Happy writing (health notes) to yourself!  It may seem silly or too easy, but give it a shot because it might just help!

~jj

Food cheat? Only in moderation!

Food cheat? Only in moderation!

Sorry for the short hiatus!  I have no excuse…I wasn’t on vacation, I really wasn’t any busier than normal, and I actually have a lot of health inspiration so there is no reason for why I haven’t posted lately. 🙁  I hear people say all the time this is my cheat day, so I can eat whatever I want today, but for today only.  Other times I hear people say it’s the weekend so I can eat what I want because I workout five days a week.  I also frequently hear people say they have cheat meals where they can eat whatever they want.  I think one important thing to remember is that while allowing yourself to enjoy all food groups and pleasures in life is great, it is still equally as important to exercise the idea of moderation AND considering the calories you are putting in your mouth.  With that being said, rather than having a cheat weekend, cheat day, or cheat meal, consider having a partial cheat meal whereby you eat a dessert after dinner or you eat fish for dinner, but still have fries as a side or you have scrambled eggs with mushrooms and spinach and a few slices of bacon as a side.

It is important to recognize that moderation needs to be considered when it comes to health, wellness, nutrition, and exercising.  My advice to people who want to enjoy some of the food luxuries in life, but still stay on a well-balanced diet is to consider eating cheat snacks or partial cheat meals.  I recently had a salad for dinner with no meat and then decided after dinner I still wanted something else and preferably something sweet.  I had a small cupcake after my salad and really found that it made more sense to have a salad and a small cupcake rather than a large unhealthy dinner followed by a large dessert.  My salad was filled with lots of veggies and greens that were great for me and then the cupcake was just a hint of cheating that satisfied my sweet tooth.  The best bet?  Choose not to have a large piece of fried chicken, mashed potatoes and gravy, and cornbread followed by a large piece of chocolate cake or have an all you can eat buffet followed by dessert.  This is an overabundance of calories that ruin an entire day (or even week) for a person because of the large amount of calories that are being consumed in just one meal.  Instead choose to pair the healthy with a small indulgence or treat that can accent the meal or be a small token of what you are craving rather than eating a large unhealthy meal and dessert.

That’s a wrap!  Go enjoy a great salad and a cupcake or your dessert of choice (just don’t go overboard with a large dessert such as a carrot cake, or a brownie sundae with chocolate and caramel sauce and whipped cream.  Enjoy your small cheats in moderation because I promise that you will feel better when you’re done, enjoy less calories, and won’t feel sick from over consumption!

~jj

Workout shoes matter…a lot!

Workout shoes matter…a lot!

My boyfriend and I recently went shopping and he ended up buying another pair of running shoes. This is something that people don’t always think about, but it actually is very important.  Your shoes can either enhance and help you through your workout or they could be hindering you, causing damage and pain during your workout.  There are several things to remember about your workout shoes: 1) Try to keep a general estimate of the number of miles you put on your shoes 2) Have a dedicated pair of shoes that you only use to workout 3) Be sure to find shoes that are specific to your activity–in other words, have running shoes for running, interval/circuit/cross training shoes if you’re doing multi-activity training, walking shoes for walking, and so on.

1) Be sure to estimate the number of miles you are putting on your shoes.  Shoes need to be replaced typically after about 500 miles, but can range anywhere from 400-600 miles depending on your level of activity, type of activity, and how much “wear and tear” that is caused by your workout, or naturally occurs over time from extensive use.  This is important because when your shoes start to breakdown, the padding which lends support to your feet starts to wear down.  Further, your shoe laces get stretched over time and no longer keep your shoes snug and in place causing your shoe to be loose, causing your foot to lose valuable support.

2) Be sure you have a dedicated pair of workout shoes, or if possible two or three pairs that you can rotate to keep from having to replace shoes as often and to stretch their life a bit longer.  I am definitely guilty of not switching mine out enough–shoes are expensive, so if you don’t either, you aren’t alone!  Additionally, be sure to take shoes off properly—don’t step on the heels to take them off or pull them off without unlacing them.  This causes damage and stretching to your shoes altering their protection and support to your feet.  P.S. Be sure you are wearing the right size, too! This is vital and can prevent sores, chafing, and rough skin on your feet.  If you aren’t sure, just ask to be sized, ask for advice, or even ask if they have a machine or computerized test that can look at each foot to determine where you put the most pressure.  These are key components to not only successfully finding the right pair of shoes, but also to keeping your feet healthy and happy! 😉

3) Lastly, and maybe one of the most important tips to remember is to have shoes that are specific to the activity you are performing.  Activity-specific shoes are vital to help with your overall success, performance, and can help enhance your ability to last longer, go farther, and challenge yourself more without pain, discomfort, or damage to your feet and heels.  After all, your feet are a pretty important part of your body, so be sure to take care of them, appreciate them, and cherish them!

Maybe this gives you an excuse to go shoe shopping?!  Or just an opportunity to reevaluate your workout shoes to ensure you have the right type and size!

~jj

Relax, Rest, & Recover!

Relax, Rest, & Recover!

We all like our recovery and rest days, right?!  After all, recovery days are good for you, just like everything is (or can be) as long as it’s in moderation!  It gives us a chance to rest our muscles and rejuvenate our bodies, but resting doesn’t mean or give you a pass to sit around and eat junk food! While it is great to have rest and recover days, it is also important to note that it is not an excuse to cram in the junk food and veg on the couch all day.  It means that you might take a break from your cardio workouts, strength training routines, and heavy exercise regimes.  On my rest days, I might enjoy a leisurely walk or do some extra stretching to help loosen up my body during my off days. You might consider a light yoga class to stretch out or a game in the park with your kids.

Each week, you should have at least 1 day to recover, but no more than 3 total days of recovery during the 7 day week.  After all, you don’t want to be working out less than the days you are recovering/taking off.  You should, and I do emphasize should, be making yourself workout at least more than half of the 7 day week, so workout at least 4 days or more if you can!  On the flipside of that, please do remember that one full recovery day allows your body to rest and recover so that you are able to put forth your full potential, push yourself forward, and challenge yourself while still having enough energy to do so.  If you are too sore or too tired from your previous workout days, you won’t be able to have a successful and challenging workout.

Just keep in the back of your mind that you should be working out more than half of the week so don’t take more than 3 days off during a single week period!  Happy exercising with a day of rest or two to relax, rest, and recover!  Just don’t take advantage of those days off by taking too many! 😉

~jj

Music, rhythm, and workout inspiration!

Music, rhythm, and workout inspiration!

There are a few things about music that I absolutely LOVE:  1) It makes my workout go faster.  1, 2, 3 and you’re done in a flash!  2) It provides a great beat to ensure I keep up with my workout pace. 3) It helps me accomplish my goals through motivation.  These are 3 things that will help you throughout your workout.  Think of it as you + the music vs. your workout! 😉

Think of the world without music.  Now, think of your workout without music.  That would be something that is hard to consider for many of us because we use music to push us through our workout.  The music almost becomes one with us because we want something to focus on besides our actual workout.  Something that helps us become distracted and makes the workout go faster.

Another great thing about music is the beat it provides.  I love this because it helps me stay on pace and go faster even when I am getting tired.  It pushes me and challenges me so that I get through my entire workout and for that reason alone I think music is a perfect combination for working out.  I have noticed that I try to stay with the beat of the music during my workout.  Not that I actually “dance” throughout my interval training workout, but that I rhythmically do the exercises, staying in tune with the music.  It helps me keep pace, stay focused, and makes my workout more fun!  This is what makes music inspiration because it motivates and engages me during my workouts.

Music is a great way to make you happy, change your mood, and can help you accomplish your goals during your workout.  With music, you can train your mind and body to move with the rhythm of the music, making your workout more challenging and fun!  Further, music is a great way to help you accomplish your goals.  Remember that it is important to be happy with whatever you accomplish because that along with music will help you to keep pushing forward!  Music often makes you train harder so that you can pass your fitness and wellness goals.

If music isn’t your thing, try reading a book where you read 10 pages then run for 5 minutes, or some variation that works for you.  The same can work for those who watch tv while they workout. You can run during commercials and walk during the program.  Both options provide great interval training and that’s something that is great for your body.  Interval training has actually been shown to be more beneficial than strictly running or walking.

So, next time you head to the gym, go outside for a run, or start your workout, you may just want to throw your earphones in as well!  Happy skipping, moving, and working out to the music! 🙂

~jj

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