“It’s not about counting calories, it’s about making calories count,” (Dr. Oz). Simply stated, choose foods that are in their simplest form and have required the least amount of transportation to get to you: i.e., fruits, vegetables, raw nuts, wild caught fish, grain-fed chicken and lean beef, complex grains. These foods have the highest amount of nutritional value from vitamins, minerals, and other essential nutrients, and assist the body in running better. Remember, our bodies are similar to a car’s gas tank; the better the “fuel,” the better your body will run and the better you will feel. Stay away from foods that are processed or prepared for you. Your body will thank you!
One final thought, be sure to drink enough water each and every day; at least one-half of your body weight in ounces (i.e., 130 pounds, drink at least 65 ounces of water). This number goes up when you exercise. Drinking plenty of cold, clear water is essential for your health and, in fact, your survival. Water is an important part of your daily function, including digestion and elimination, and acts as a great weight loss tool since it assists you in eating less. So drink up!
We all have times in our lives where it just seems too daunting to attain our goals of feeling fit and healthy! But, I’m here to tell you that there are ways to feel successful! Here are a few tricks to try:
Measure your success in ways other than getting on the scale! Clothes that fit more loosely; having more energy in the morning, afternoon, and evening; change in body measurements; even just sticking to a goal of exercising 5 days a week for 30 minutes, or journaling your food for 4 weeks.
Remember that nothing worth having comes easily! It wasn’t overnight that you became unhappy or unsatisfied with your level of health and fitness, so don’t expect that positive changes will happen overnight. Start our slow and promise yourself to get in some kind of workout 5 or 6 days a week for at least 30 minutes (take a walk, play basketball with your kiddos, whatever you will do to be active for at least 30 minutes each day), and consistently make better food choices (i.e., have an apple and one slice of low-fat cheese instead of an apple fritter, a low-fat yogurt with a handful of almonds instead of an ice cream cone, etc.); small changes in your food will make a difference in how you feel about yourself!
Realize that no one is perfect! We all experience slip ups. It’s not the slip up that counts, but what you do after the slip up. Recommit to better food choices and get up and move! And remember, if you slip up, don’t give up and binge out of guilt; just start over as soon as possible.
Make yourself a priority! You will be a better wife and/or mother by taking care of yourself. Carve out at least 30 minutes to do something that gets your heart pumping and your sweat going (like everything else in your life, put the 30 minutes in your schedule).
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Keep working toward your goals! Your “PEAK” is attainable! I believe in you!
“Take Care of your Body. It’s the Only Place You Have to Live,” (Jim Rohn). In this fast-paced world, all too often we let our needs take the back seat to what others need or require of us (husband, wife, children, boss), with the end result of more stress than a body can handle. Stress is any change in the environment that requires your body to react and adjust in response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of everyday life; sometimes events happen to you – other times stress occurs because of what you do to yourself — all of these occurrences have the potential to put stress on your body. When the body is in distress, physical symptoms may develop including: headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. So, what can you do to reduce your stress levels? It’s absolutely important to establish a healthy exercise regimen. However, it’s imperative on your physical, mental, and emotional well-being to take action to keep your body’s stress well-managed. The best ways to approach stress management: get 7-8 hours of sleep per night; eat a well-designed, balanced and whole-food based meal plan; spend quality time with individuals who support you or have like minds; make time for fun and relaxation; stop and breathe each and every day (just take 5 minutes for quiet mindfulness); start a stress journal (this will help you identify stressors in your life); reduce caffeine and sugar; learn to say no. While some of these tools will be difficult to implement (and you may get some pushback from others), remember that you’re worth it; that you deserve to be healthy, happy and fit; and that others who matter in your life will be better as you are taking care of yourself.
Original artwork done by my sister: http://www.elisabethkeelywilson.com/