Tag: Nutrition

Penciling in your workout!

Penciling in your workout!

I thought it would be appropriate to talk about the trials and tribulations, chaos and exhaustion that life often throws at people since fall semester often means going back to school, preparing lunches again for kids, and after school sports and activities.  Further, people have surgery that you need to help take care of, you start a family, and you have unexpected work obligations and travel.  While all these tend to throw a curve ball, it doesn’t give you the excuse to skip your workout.  Working out helps reduce stress and relieve the tension that gets built up from the day.  When life gets busy, change your workout or rotate the days you do certain workouts so that a recovery workout might fall on a busier day, but still allows you to workout in some capacity.  Many, if not all of us, hold very busy lives and feel as though we never have enough time in the day, let alone time to set aside for exercising.  That’s everyone, right?!   We may not all have children, aging parents, a house to take care of, pets to walk, etc, but we do all have obligations and priorities to balance.

While you may not have a half hour, an hour, or even an hour and a half to dedicate to exercising or personal wellness each day, you do have small increments of time that can be used to exercise.  For example, you may have a 15 minute break at work where you can take a walk, do some jumping jacks and push-ups, go up and down the stairs, or sit at your desk and do leg lifts and weights (keep a set in the office to make it easy on yourself).  Two 15 minute breaks will allow you to get at least 30 minutes of exercise in each day.  Don’t get any breaks at work or it isn’t something that is consistent?  Stop spending so much time on Facebook, Twitter, Pineterst, and other social media websites every single day, every single hour.  I hear people say all the time, “I am so busy I barely have time to keep up with my house, my friends and family, my pets, and still sit down and relax.”  This is a huge pet peeve when most people spend hours on Facebook ad social media or watching television.  If you have time to look at random Facebook statuses all day, then believe me, I promise you have time to set aside 30 minutes to take care of your mind and body.  And guess what?  All those Facebook statuses, Twitter feed updates, and Pinterest projects will still be waiting for you when you are done!  Remember your health is more important than sitting for 3 or more hours on social media sites, so rather than skip a workout, delay it if you need to!

With unexpected work obligations and travel, consider a workout that can be done using only your body and can be done almost anywhere with a small amount of space such as in a hotel room.  For example, crunches, push-ups, jumping jacks, and other 20-30 minute workouts can be done doing repetitive sets of exercises that only require using your own body weight!  These exercises are not only convenient, but also tend to be less intrusive on your joints than machines.  For me, using my body weight versus using machines is the best change I have made in my life to improve my workouts and make me feel so much better!  I try to remind everyone, we are all different, so what works for me may not work for you, but I do hope my tips and tricks may provide guidance and encouragement!

Your workout should fit your schedule and lifestyle because this is what helps you stay on track, prevents you from skipping workouts, and from giving up.  If that means yoga and a walk at 6:30am so that you can get your workout done before work then you should do that.  A workout could be two 15 minute breaks during the day or over your lunch, a group fitness class or club that meets 3 times a week, it could be working out with your kids during the day, taking your baby and a jogging stroller to your gym and running on the track, yard work, doing exercises every time you get up to make copies at work, etc.  Your workout can fit into any small windows of time that you have rather than feeling like you need to have a block of time set aside.  If you “pencil in your workout” at the beginning of each day, it has been shown that you are more likely to exercise and meet your fitness goals.

~jj

Yummy, yummy to my dessert tummy!

Yummy, yummy to my dessert tummy!

We all have a sweet tooth of some kind for some type of dessert.  You may not be a cake eater, but you might like pies, cookies, cupcakes, ice cream, brownies, candy, or some other type of sweet indulgence.  I often hear people say they have cut sugar from their diet and my first question is why?!  The most common response is to lose weight for a specific event or occasion (i.e. wedding, swimsuit season, class reunion, etc).  It really doesn’t make much sense to me because you lose the weight for the event or occasion and then gain it right back so it isn’t done to maintain a healthy weight and sustain it over time.  Removing sugar from your diet as a “cleanse” or way to lose weight is almost like a punishment to yourself (and possibly others) because your mood changes, you crave sugar, and once the period of time, event, or occasion ends you tend to overindulge yourself with sugar until you feel sick and sometimes even guilty.

What’s my point or better yet what’s my solution?  Build dessert into your meal and calorie count for the day.  For example, if you know you will be eating dessert after dinner, base your total calories and portions for that meal prior to dessert.  If you usually eat 650 calories at dinner, but know that you will be eating dessert cut your calories at dinner to 400 and then allow yourself a 250 calorie dessert.  This helps reduce your portions prior to dessert so that you don’t over consume by adding an additional 250 calories to your typical 650 calorie dinner.  If you don’t cut calories and portion out your meal to consider dessert, think about how many calories you would eat if you have your usual 650 calorie dinner and decide to add on a 250 calorie dessert.  You would have a total of 900 calories for one meal, which is almost half of what a woman’s total daily caloric intake should be!

My final point?  Be cognizant of how many calories you are putting in your mouth, be well informed about how many calories you SHOULD be eating based on your gender and age, and lastly remember that portion control is just as important as what you choose to put in your mouth!  So eat nutritious and eat within boundaries!  Below is a general calorie count for men and women based on age and activity level.  Please realize it is a little bit different for every person based on their fitness level, health and medical history, etc.  Also, remember that as we age our metabolism tends to slow down decreasing the amount of success we see in burning calories when we workout.  In other words, as you age it may take more effort and a longer workout to burn the number of calories you once burned at a younger age.  Don’t feel discouraged though, no matter what, if you are working out you are definitely doing your mind and body a favor and making me proud (because you are helping me change the dynamics and statistics in America which will take time to do)!  Oh, and just so you got the moral out of the story:  Don’t cut out sugar, enjoy a dessert on occasion, key words being on occasion!  You will feel better, do much better, and see more success if you maintain your diet by eating in moderation rather than cutting food groups.  That saying “everything in moderation” that you are always told and hear is actually true! 😉

GENDER CALORIES (Moderately Active) CALORIES (Active)
FEMALES 

19-30 years old

31-50 years old

51+ years old

 

2,000 -2,200

1,800-2,000

1,600-1,800

 

2,400

2,200

2,000-2,200

MALES 

19-30 years old

31-50 years old

51+ years old

 

2,400-2,600

2,200-2,400

2,000-2,200

 

2,800

2,600-2,800

2,400-2,600

(Courtesy of http://www.choosemyplate.gov)

~jj

Small progress should make you happy!

Small progress should make you happy!

Small progress may be frustrating, but small progress is better than no progress, moving backwards, or having setbacks.  While you may wish to see more progress in terms of weight loss, muscle tone and definition, or in your energy level, remember that progress takes time, especially when it comes to changing your habits and body.  It is safest to see slow, steady results that are consistent and maintained over time.

Changing your habits and making changes to your body through exercise and nutrition can take time (and should take time).  Quick weight loss and sudden food changes such as eliminating caffeine, sugar, or carbohydrates may not only be dangerous, but also may present side effects including mood changes, increased anxiety and stress levels, or even could be harmful if you have rapid weight loss in a short period of time.

It is important to be happy with small milestones as those add up and help you achieve your overarching fitness and nutrition goals.  So as you workout and make fitness and nutrition goals (see Fitness and nutrition goals to the rescue!) remember that your small progress should be motivation to keep you going and further your desire to see your end result.  My boyfriend likes to sign up for 5ks as a goal to work toward for himself and is now signed up for a half marathon in October.  It is a great goal and is something that he can slowly train for.  He signed up for the half marathon in April to give himself plenty of time to train and work up to the 13.1 miles he will be running.  Setting large goals for yourself that are 3-6 months or more out is great because it allows you to slowly make progress over time.  For example, my boyfriend can set a goal of running 3.5 miles for 3-4 weeks (he can already do that because that’s about the distance of 5ks) followed by increasing his distance to half of the marathon of about 6.5 miles and do that for about 2-3 weeks and then do three fourths of the race by increasing to about 9.75 miles for 2-3 weeks and then do the full 13.1 miles for at least one week.  This is just an example, so do what you feel the most comfortable with and works best for you based on your fitness level and experience.

Just remember that building yourself up by slowly making progress over time is much healthier than pushing yourself too hard in a short period, losing weight rapidly, or cutting out food or food groups too quickly.  Small progress is not only great progress, but will make life less stressful over time and is proven to make it easier to maintain and sustain.

~jj

A {healthy} routine…what foods do YOU feed your family?

A {healthy} routine…what foods do YOU feed your family?

Whether your family consists of kids, you’re a newly married couple, or you are a baby boomer near or in retirement, a great way to keep up with your health is by using those around you to keep you in check.  It doesn’t mean that they hold you accountable for what you put in your mouth, but it might mean that the reason you serve healthy foods such as fruits and vegetables with meals is to be a mentor to inspire and provide an example to the people in your life (kids, sisters/brothers, cousins, spouse, etc).  It means YOU care enough to help show those around you that through healthy eating and regular exercise you decrease your chances for diabetes, heart disease, and obesity.

Consider making health a daily family event or routine.  For example, make dinner an occasion where you make a protein, carb, and vegetable side.  You can help your kids learn about their food choices by placing foods in categories that are easy to understand such as “Go”, “Slow”, and “Whoa” which is used in school heath curriculum.  For example, fruits and vegetables in their raw form are usually “Go” foods (eat most often, almost always) while canned fruits in light syrup or frozen vegetables would fall under “Slow” foods (eat less often, sometimes) because a lot of the nutritional value in these foods lessens once they are altered.  Examples of “Whoa” foods (eat least often, once in awhile) might include donuts, cake, cookies, chips, and other foods that are high in sugar and sodium.  Help teach those around you how to categorize their foods.  Make this a fun activity for kids (or adults) by cutting out foods they love and asking them to place each picture under the correct category.  This helps them learn while providing a great chart to hang on the refrigerator as a reminder.  We all need a reminder every now and then and what better place than on the front of the refrigerator so you are constantly reminded every time you open it?! 😉 Once you understand the idea of categorizing individual foods such as breads, cheese, meats, pasta, etc. into “Go”, “Slow”, and “Whoa” you can take it a step further by combining food groups (as we often see when we make meals).  For example, a bagel pizza or English muffin pizza made with low fat cheese or vegetable lasagna/pasta made with a red sauce would be considered “Go” meals while macaroni and cheese or pizza would fall into the “Slow” meals group and deep dish sausage pizza or fried chicken with gravy would fall into the “Slow” meals group.

Remember that your attitude toward food, nutrition, exercise, and fitness impacts your children, your spouse, and those around you so make sure you are the positive influence that helps them stay healthy!  For example, take a 30 minute walk in the evenings with your spouse or take a family bike ride.  Think of fun activities that allow you to make memories and are fun so that your children, spouse, and family have a positive experience as it relates to exercise.  Making a positive association with exercise and healthy foods is very important, if not vital.  This helps you, your children, your spouse, and family recognize the benefits of healthy eating and regular exercise while also making them feel like it is easy, fun, and stress-free.  After all, remember that health starts with family and friends because children, friends, and family often echo the behavior of people they are surrounded by.  Be the difference in your family and group of friends to show those around you how to make health a priority through regular exercise and healthy eating.

~jj

Replace + Reduce > Rationalizing

Replace + Reduce > Rationalizing

All too often I hear people say, “I worked out earlier, so it means I can eat this cake and cookies now” or “I ate fruit at breakfast and a side of vegetables at lunch so I can cheat at dinner” or the best one is “I ate clean all week, so it means I can eat whatever I want this weekend” but rationalizing your choices when it comes to your health is not a good compromise or balance.  Try replacing rather than rationalizing to reduce your calories and your chances for heart disease (which I will add is the number one killer of Americans yet can be reduced by the choices we make).

I am not suggesting that you don’t allow yourself to eat sweets or desserts, but getting into the habit of rationalizing your choices is a sure way to lose track of your fitness goals and see a decrease in your progress.  Instead, eat in moderation and remember that replacing with fruits and veggies rather than rationalizing with junk food will boost your energy level and make you feel much better.  Consider replacing at least one food item at each meal to reduce the fat content, sodium, and carb load that is almost always higher than it should be.  Replace unhealthy sides such as mashed potatoes for a baked potato or make mashed potatoes that are 1/2 cauliflower and 1/2 potato and use Greek yogurt, low fat milk, and unsalted butter to get the creamy consistency you want.  Replace onion rings or french fries for healthy veggies such as grilled onions or roasted potatoes.  Further, at breakfast, replace potatoes and bacon in an omelette for veggies such as spinach (leafy greens are great for you!) and mushrooms.  At lunch, replace BBQ potato chips for plain tortilla chips or unsalted almonds and a BLT or chicken quesadilla for a turkey, spinach, and cheese wrap.  Small healthy choices at each meal may not seem that important, but small steps can help make a big difference in the overall progress you see.  Three small healthy choices (one at each meal) is a great way to work on making progress over time.

Remember that when you eat like crap, you often feel like crap so don’t use your weekend as an excuse to give up on your goals.  Instead eat for success because no diet does what healthy eating will do for your life.  It will change your mood, stress, and energy level!  Eating healthy doesn’t mean you have to eat less, just eat right! 🙂

~jj

A recipe for health: Summer Spaghetti

A recipe for health: Summer Spaghetti

I thought it would be different to share a healthy recipe today.  I am a huge pasta fan so I thought my simple Summer Spaghetti recipe would be a great one to share.  You can vary it however you want and feel good about eating it because it is much lighter than a typical “red sauce spaghetti.”

Summer Spaghetti

-whole wheat pasta of your choice (I have used several different types, but I think classic spaghetti noodles work best)

– 1 TBS pasta water

-1-2 TBS EVOO

-Parmesan Garlic shredded cheese (yellow bottle next to plain Parmesan cheese)

-Asiago and Parmesan cheese (I use about 1/4 cup of each)

-half lemon squeezed (or less depending how much acidity you like)

-1-2 TBS pesto

-1 cup chopped broccoli (you can substitute yellow or green zucchini or any veggie you prefer)

-Pepper, red pepper flakes (optional)

Cook the pasta to your desired tenderness. Cook broccoli in microwave or on stove. Combine pasta, broccoli, lemon, EVOO, pasta water, and pepper in saucepan or skillet and stir together over low heat.  I mix in the cheese last and leave it on a few more seconds to allow to combine with all ingredients. Now, enjoy!

That’s an easy and light summer recipe that can be thrown together very quickly!  Remember, exercise is great, but leading a healthy lifestyle is a balance of nutrition and exercise.  You should try to exercise and eat for success (and in moderation, too)!

~jj

A walk, jog, walk/jog kind of day with a 5k finish!

A walk, jog, walk/jog kind of day with a 5k finish!

I wasn’t sure what I wanted to post about this week because I hadn’t given it too much thought, but after doing several walks and jogs with my boyfriend over the weekend I thought I would do an entry inspired by him.  He does more running than me because truthfully I don’t really like running unless it is on outdoor trails in nature in the middle of nowhere where I can clear my mind and soak up the sun in the woods!  I guess I get that side from being an outdoor enthusiast and lover.  Call me crazy, but something about being in nature on your own running provides some major freedom and relaxation.  (For me, anyway!)  Anyway, back to this week’s blog.  We often go on walks together throughout the weekend, but we don’t typically do runs (because I don’t like them) and because we usually do our own workouts during the week and do less strenuous workouts during the weekend.

This weekend we were pressed for time, but still wanted to fit in some fitness, so we set out on our usual walking path and decided in order to meet our walking goal and finish by the time we needed to be done we would have to run at least part of it.  I think it may have actually been my idea!  I know that’s shocking since I just said I don’t like running! 😉  Maybe I hate running, but I just love fitness!  That was on Saturday, but we set out for another walk on Sunday afternoon.  Not nearly as cool as the Saturday evening walk/jog and basically no breeze to counteract the heat so we decided we better run at least part of it again.  We started out walking, but he suggested we run to beat the heat to get back to the house faster.  It was his idea this time to run, which was fine.  It didn’t seem so bad since we had just done it the night before.  This time not only did we run much more than the previous night, but we also managed to run almost the entire time.  We weren’t really trying to run the entire time, but it was pretty warm and then I had to go pee, so I wanted to get back.  You’re probably thinking what’s the point of telling you all this, right?!  Well, the point is that someone that is as much of a wellness, nutrition, and fitness enthusiast as myself still doesn’t find much pleasure in running because I consider myself a cross trainer and much prefer cross training and interval exercising.  I think this could become a trend for us because we actually enjoyed it and while it wasn’t my “typical” crossing training, it did have a cross training like feel because we walked and jogged.  Walking and jogging in intervals has actually been proven in many studies to be as good and in some cases better than just running or jogging.

I think this is a great example where starting something new that may not seem that appealing (like running, in my mind) may turn out to be a new hobby or a fresh start to a small workout that can be enjoyable and quick.  You might start off hating running (like me) and then gradually decide it’s not so bad.  In my case, I am sure it didn’t hurt having my boyfriend beside me since I know he enjoys running so it is something I can do with him to enjoy time together.  He loves 5ks and is much better than I would be at them because I don’t find pleasure in running nor do I enjoy competitions against others.  I LOVE competing against myself, but with others in a crowded atmosphere on roads or in cities has no appeal to me at all.

The flipside to 5k competition runs is this:  My boyfriend and I eventually plan on doing a “fun” 5k together such as a color or graffiti run, glow run, zombie run, warrior dash, mud run, cupcake run, or something of the sort.  I would like to do a graffiti run, but obstacle course and fun 5k runs are perfect mergers for beginner runners, those who don’t love to run, or even cross trainers because they often are “stop and go” runs meaning you run for a short period and then stop to do the obstacle or color/graffiti at stations along the way.

Happy walking, jogging, and walking/jogging.  Remember a 5k can be a fun finish or a fun goal to work towards even if you don’t run the entire thing.  After all, life is about having fun AND making a few healthy choices that are fitness, nutrition, and wellness related! 🙂

~jj

Simplicity might just be key!

Simplicity might just be key!

One constant for most people is that their schedule is always filled, life is always busy, and there never seems to be enough time in the day to do everything on the “to do” list.  People often want short, simple, and easy workouts and quick, healthy meals that keep us on track to maintain or reach our fitness goals.  Why?  Because spending time with family and friends is what most, if not all, of us want.  We basically want the cake and to eat it too!  Shocking, right?  Well, obviously, not really.  That is the majority, not the minority, so if you feel this way, you can rest assured that you are not alone.  So, what can you do to still make the most of your day, save time, and not feel like your entire day is dedicated to health and wellness?  Let’s face it, we are often so busy we don’t necessarily think about all the choices (or lack of) that we are making that impact our health.

My solution (and challenge to you) is to find several small and simple (key word is SIMPLE!) health oriented things that you can do that will help change the big picture over time, then incorporate those into your schedule.  I will give you an example of some fitness and health choices that will assist you in creating a more simple, less overwhelming lifestyle.

First off, start with steps and walking.  Grab a fitness tracker, a very basic one that counts steps is all you need.  If you prefer a more fancier fitness watch/tracker, by all means, get what suits you best.  It used to be that 10k a day was the fad and maybe it still is, but don’t stick with fad diets and exercises.  Strive for what works, so get your count to 14k a day!  Yes, that seems like a lot of steps, but think of walking to the bathroom, in the kitchen, at work, etc.  And just in case you aren’t convinced that getting steps are great for you, walking helps with digestion, is great for your bones, and can improve your mood!  You can do it and it really isn’t difficult.  You may be surprised by how many you get!

Next, the fabulous 5: basic weights, lunges, crunches, squats, and push-ups.  This will help build strength and tone your body.  Do sets that work best for you.  I suggest 3-5 sets of 10-15 reps depending on your lifestyle and fitness level.  You can do these in the morning when you wake up, in the evening to de-stress, while you are outside, while you are watching television, etc and it takes a total of 15 to 20 minutes, if that.

The next one may be somewhat difficult for many, but it is important and will make the biggest difference on your waistline and energy level.  Avoid baked goods.  These are salty, sugary foods that provide little to no energy.  While you avoid cookies, brownies, and cakes, turn to water.  Drink at least a gallon of water a day to stay full, focused, and alert, aiding in keeping your energy level high.  Also, turn to fruit and veggie smoothies that you make at home.  Buy frozen fruits if you are rushed for time or buy fresh fruit and have it pre-cut and in containers so it is ready to be thrown in the blender in the morning or evening.  (This doesn’t mean you can’t have ice cream, this specifically eliminates baked goods, BUT like I continually say, everything in moderation, so don’t go overboard with the ice cream!) 😉

That’s it…simple as that!  5 small and simple tips to incorporate into your busy schedule so that healthy choices are being made without even thinking about them! 1) 14k a day 2) Fabulous 5 exercises 3) No baked goods 4) Smoothies 5) 1 gallon of water per day.  That’s it, an easy exercise and nutrition guide to fit into each day without a workout or a special diet.

~jj

Tea, spice, and everything nice!

Tea, spice, and everything nice!

Teas often come with an acquired taste over time, but give them a chance.  If you don’t want tea every day, consider making it a routine once a week.  While many people think of tea as a more wintery drink choice, you can enjoy hot tea in the winter and iced teas in the summer (and I don’t mean iced sweet tea)!  There are tons of flavors and they can be great for your health (key word being CAN BE, see below)!

If you aren’t a quick breakfast eater in the morning, tea can be a great alternative and a much better choice than coffee (sorry coffee lovers)!  Try to quench your thirst in the morning with a tea, preferably within the first few hours of waking up.  It helps diminish heavier cravings and assists with waking you up each day.  Enjoy tea before you eat breakfast or choose to drink it with your breakfast.  Teas such as ginseng tea (increases focus and concentration), green tea (great replacement for coffee because it has caffeine, but not as high as coffee), chai tea (my favorite, just ask my boyfriend; high in antioxidants and spices), or black breakfast tea (alternative to coffee that has a rich flavor and is often enjoyed with milk or creamer, boosts brain activity, reduces anxiety). Other great morning drinks are warm water with lemon and water with aloe.  Both are great for your immune system.  Chamomile tea and peppermint tea are great relaxers that help calm nerves and allow you to destress in the evening hours.  Chamomile tea is also great to help you go to sleep.  If you have tried tea and you can’t seem to find a tea that suits you, consider a morning protein smoothie with fruit.

From tea to spice and everything nice! 🙂  Spice up your life with some great spices, non-spicy and spicy, both will get your metabolism and body going (in a great way)!  Consider cinnamon, ginger, or cardamom to add flavor (non-spicy, rich decadence) or if you are like me and like some heat in your food, add mustard, horseradish, cayenne, chili flakes, jalapenos, etc. to add spicy flavor that will have your heart beating faster and your nose running! 😉  So no excuses for not using spice, there are mild to hot spices and something in between to satisfy everyone’s taste buds!

So, what’s the everything nice part?  Studies have shown that drinking tea and adding spice actually improves a person’s mood, provides significant energy, and gives a person a more positive energy and outlook.  That’s nice, right?  Hey, I will take it, after all, some days, we need all the help we can get!  So, drink some tea and add some spice, it might just change your perspective, mood, and your entire day!

~jj

Find solutions to your health weaknesses!

Find solutions to your health weaknesses!

I got home from the store today and my mom asked if I had bought her any jalapeno cheddar kettle chips.  My response was no because I don’t want to be the reason to encourage bad eating habits.  I didn’t say that to be mean, but because good family and friends help support those people they care about in their life.  By the way, I realize my blog as many post on exercise and health, but remember that in order to be healthy you must have a combination of emotional, nutritional, physical, social, spiritual, environmental, and intellectual well being.

So, why am I telling you about my mom’s chip addiction?  Because it is important to determine your eating and fitness weaknesses and find solutions for them.  For example, if it’s eating junk food, don’t buy tons of junk food like chips, oreos, french fries, and fried chicken tenders when you go to the store.  These junk food items tend to stare at you and reel you in if you keep them in your cabinets and pantry, encouraging you to eat more because of a food weakness you have.  If you aren’t capable of doing this because you don’t have the willpower to resist the urge of buying junk food, take someone with you that will make you be accountable for what you put in your cart.

If you struggle with having enough energy during your workouts then change your routine to include a power snack several hours before working out.  Apples, bananas, almonds, and carrots are great energy boosters to eat pre-workout.  If you don’t have enough energy at the end of your workout then you are probably doing something wrong.  Remember that the end of your workout should be the cool down.  This means you slowly ease your body and heart rate back down to its resting state.  So do NOT run 5 miles, swim, do a heavy cardio workout, etc and then suddenly stop once you have finished or met your goal.  One of the WORST things you can do for your body is to not do a proper warm-up and cool down (increases risk of spraining, straining, and other exercise injuries).  If you aren’t doing both now, I suggest you start to prevent injuries and slowly bring yourself back down to your normal heart rate.  It can be as simple as a 5 minute stretch.  This will help you ease into and out of your workout without dreading it or feeling energy deprived.

If your weakness is eating out, then consider making meals ahead and pre-planning meals each week.  For example, sit down on Sunday and write down your meals for the week and then insert what meals you will allow yourself to eat out.  I suggest you only eat out a few times each week.  You may think that you are able to find healthy eating options at restaurants, but often times you don’t know the calories, fats, and additives that are in restaurant prepared meals.

It’s summer and that means sunscreen season!  If you don’t wear it, you should!  If you think skin cancer won’t happen to you, think again.  It isn’t worth taking the chance!  Putting on sunscreen takes an additional 1-2 minutes or less (literally) and if that’s too long for you then consider a spray.  While I don’t think sprays are quite as effective, if that’s all the time you can or are willing to spare, then I am happy you at least do that.  One of the BEST ways to stay looking young is to apply sunscreen.  Why?  Because the sun burns and damages the skin around your eyes and nose where the skin is the most tender and thin.  This gives your face a more wrinkled and aged look.  So, next time you decide you don’t want to take the time to put on sunscreen, THINK AGAIN!

These may seem like nearly impossible changes to make to your current lifestyle, but remember that the above (along with most health choices) are learned habits, which means they can also with time, dedication, and discipline become unlearned habits!  I realize it can be hard to maintain healthy habits for your mind, body, and soul, but you will thank yourself if you work on changing your weaknesses into positives.  I challenge you to make a change to make a difference in your life, the life of those you care about, and the lives of others (through healthy choices, of course)!

~jj

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