Tag Archives: Fit Forever

It’s time to take charge of your body

prevention

“The patient should be made to understand that he or she must take charge of his own life.  Don’t take your body to the doctor as if he were a repair shop.”   Quentin Regestein

Going to the doctor is okay as we need to seek medical attention to treat sickness.  But that is merely a “reactive” approach to when we encounter a problem with our health.

The World Health Organization says that we are to embrace a proactive, not a reactive solution to being healthy.   They call it, “Preventive, curative and palliative interventions.”  This means it is not just our doctor’s job to make us healthy.

Bottom line, it is our personal responsibility to pursue a healthy lifestyle.  It is high time for us to realize that it’s not the job of our spouse, friend, or neighbor to motivate us toward health.   The responsibility lies with each of us to learn how to take care of the body that is given to us.  It is ours to manage for a lifetime.

Where to begin?  Let’s start by getting our minds around the kind of changes we want to attain with our bodies. The sculptor creates his work of art in his mind before even touching the workable clay.  We can do the same with changes that we want to make in the course of this year.

Take a deep breath and be still for a few minutes.  Begin to get that visual in your mind of what you want your strong, healthy and energetic body to look like.  Close your eyes and keep them closed until you have the clear, attainable picture in your mind.

Begin to make a list of 5 goals that are important to you, and begin to think about some baby steps toward those goals.

Remember, we will change our body when we change our mind; and not until then.

*For help with getting a plan together check out the FIT FOREVER book series here

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Getting Healthy in Body, Mind and Spirit

body mind spirit

Every man is the builder of a temple called his body -Henry David Thoreau

We must take responsibility as builders for the temple that we call our body.  Day by day we are adding brick and mortar or taking the wrecking ball to this sacred place.

It’s not up to anyone else to do the building.  If our body is going to be healthy we must be the one to make the right daily choices to see it happen.

The decision to find balance with eating smart and exercise is up to you. This doesn’t have to be taken to the extreme.  Carve out a little time today and go for a walk. Eat some fruit instead of a candy bar. Get enough sleep for a change (8 hours a night).  Make a mindful decision to build up and not tear down this magnificent temple called your body.    For some more health tips check out  http://wp.me/pGpee-2W

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Wanna Healthy Life?

There are some “Do’s” that are important to embracing health.

Do maintain a positive attitude.

Do eat three meals a day.

Do make meals last more than 15 minutes.

Do eat only in designated areas of the house.

Do stay away from cigarettes and second-hand smoke.

Do avoid and reduce stress as much as possible.

Do exercise regularly.

Do eat plenty of fiber to maintain regularity.

Do practice portion control.

Do plan snacks.

Fueling your body with healthier habits will improve your quality of life, and your example will help create a healthier, happier world.

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Looking for Healthy Balance? Check out Fit Forever: The Next Step

FIT FOREVER The Next Step is a uniquely designed lifestyle book that focuses on daily consistency in leading a healthy life. 

This second book in the FIT FOREVER series helps people find healthy balance through nutrition and exercise. Look no further… this is a no-nonsense book helping you daily live a healthy lifestyle.

You should read FIT FOREVER, The Next Step if…

You are looking to find balance in mind, body, and spirit
You want to look and feel younger than you are
You are looking for healthy, easy to fix recipes
You are committed to advance to the next step in your Fit Forever Journey.

This simplistic book offers three sections: Be Well, Eat Well and Live Well.

Be Well opens with 180 daily motivational studies that highlight topics of the ten chapters from book one entitled FIT FOREVER.

Eat Well shows a healthy approach to eating, including food lists, and eating plans.  This section also includes healthy recipes from a Whole Foods Nutritionist with 28 years experience.

Live Well gives workouts and illustrated pictures of weight training exercises at three levels: beginners, intermediate and advanced.

The author says, “On my quest in helping people find healthy balance I have discovered that regardless of our age, genetics, or body type we all have within us the power to change.  We must remember that we will only receive one body in the span of our life, and it’s up to us to do all that we can to take care of it.  Welcome to ‘The Next Step’ of your Fit Forever Journey.”

For more information on the FIT FOREVER SERIES simply click “Store” on this web site.

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Healthy Kids Make a Healthy America

“People who hand off health to the next generation are the ones who change the world.”                     -Tom Hopkins

10 HEALTHY EATING TIPS FOR KIDS

Following these ten tips will help kids stay fit and healthy

1. Food is Fun… Enjoy your food

Eating is a good thing.  It gives you fuel like putting gas in a car.  Cars, buses and trains cannot run without fuel. Food gives you the fuel and energy to go!  If you don’t eat your mind and body can’t go fast like it was intended to.

2. Breakfast is a very important meal

Our bodies always need energy, and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired.  Start the day with breakfast. Plenty of carbohydrates is just the ticket: try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread, perhaps with lean meats.

3. Eat lots of different kinds of foods every day, not just candy and sweets.

You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.  You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Don’t forget your daily  vitamins

Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth.  Make sure to take a daily vitamin in the morning with your breakfast.

5. Eat fruits and vegetables with your meals and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times then you have already reached your total.

6. Fat facts. Too much fat is not good for your health

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off balance.

7. Snack Smart! Eat regularly and choose healthy snacks

Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.

8. Quench your thirst. Drink plenty of water.

Did you know that more than 70% of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of liquids a day.  Clean tap water, filtered water, bottled water, fruit juices, Crystal Light, tea, and milk are all acceptable.

9. Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too.        Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like  kickball, football at break times are good for giving the body a workout. Swimming is a great sport for keeping you healthy.

Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease.  Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases.  Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.

Let’s get busy and make a difference in the lives of our kids. You have an opportunity to help kids form healthy habits.  They could be your kids, grand kids, nieces or nephews or neighborhood kids.

Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

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Time to Quench Your Thirst

As far as drinks are concerned, water is the number one drink of choice for healthy people. God knew what he was doing when he created a drink that comprises more than any other element of a person’s biological make-up.

Water is definitely the most important nutrient for good health. The human body consists primarily of water, about 66% of your weight is water, your muscles are 75% water and your blood is 82% water.

The fact is that most people in America are seriously under-hydrated.  We don’t realize that water is a part of our energy production system.  Many times a lack of energy is a sign of dehydration.  Water actually helps to maintain proper muscle tone and strength. It also helps rid the body of waste and other toxins which can make us physically sick.

How much water should we drink? A minimum of one-half of our body weight in ounces each day will give our cellular machinery proper energy production. That means if you weigh 140 pounds, you should be drinking a minimum of 70 ounces of water daily.

Here are a few ways to make sure you get enough water:

  • Take a bottle of water along with you, wherever you go—in the car, at work, or while exercising.
  • Place a glass of water on your desk instead of coffee or soda.
  • A glass of water with each meal and another mid morning and mid afternoon will to the trick.
  • Keep a Brita filtered pitcher of water in the refrigerator. When reaching for a cold drink, pour yourself a glass of water.
  • Make water an interesting and attractive drink. Add flavor with a slice of lemon, lime, or orange.

Can something simple like drinking water be a powerful tool for losing weight? The answer is a resounding yes. Water suppresses the appetite naturally and helps the body metabolize stored fat.  Oddly enough, drinking water is the best way to get rid of fluid retention in our bodies.

According to a German study reported in The Journal of Clinical Endocrinology and Metabolism, a team of researchers led by Michael Boschmann, MD, reported that participant’s metabolism increased within 10 minutes and lasted for about 30 minutes after drinking water. The findings showed that for every 16 ounces ingested their metabolism rose 25 calories.  If we were to follow most experts’ advice and drink the recommended 64 ounces or more daily, this would raise our metabolism by at least 100 calories daily.

A very unpopular fact is that soft drinks are not recommended on a regular basis.  Moderation is one thing, as in rewarding yourself with a Coke on occasion, but regular soft drink consumption is not healthy.  Try to avoid beverages that have caffeine, which acts as a diuretic, depleting precious water from your body.

Soft drinks make the average person retain considerable water weight. Many people who simply replace soft drinks with water lose 5-10 pounds in a matter of a few weeks.  Over time the body will adjust after getting soft drinks out of our system, and will actually begin to crave water.

The truth is, God created water, (Adam’s Ale) as our number one drink, and has made us dependent upon it for maintaining proper weight and good health.  Start hydrating yourself to health and strength right away.

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Excuses are for Slackers

If we think hard enough each of us can come up with excuses for not being as healthy as we should be.

Excuses are weak.  They merely hamper our ability to overcome the obstacles before us.  They point the finger to other people or circumstances and keep us from taking the vital steps to change our lives for the better.  At times all of us can throw the pity party and play the excuse game.  Last time I threw a pity party nobody showed up but me!

It’s time to make a decision once and for all to take care of our body.  It deserves the best of our care all of the time, not just when we feel like it.  It’s a good thing we don’t just show up to work when we feel like it, or pay bills when we feel like it.

How many times have you thought about skipping a workout because you were “too tired” to exercise, but when you have gone despite your fatigue, you have felt much more awake and energized afterward?  Whether we feel like exercising or not, when we go ahead and do it we always reap the benefits.

It is a proven fact that people who exercise regularly have more energy, a sharper mind, as well as strength and endurance to get through their day.  When your body is working at peak efficiency, your energy levels soar!  So let’s get rid of those excuses and take care of our bodies like we should.

Next time you are tempted to go down the road of excuses just remember that they are for slackers.  And that’s not you!

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