Tag Archives: food

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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Filed under Body, Mind, and Spirit, Fit Forever, Health and Wellness, healthy balance, weight loss

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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Now He’s Lost over 340 pounds!

Sky Fitness member Scot Underwood is the man! He has lost over 340 pounds over the course of the last few years. No, he didn’t take any short cuts, magic pills, lotions or potions.  He has lost every single pound the healthy way.  His journey has been one of proper balance in eating right and exercise, along with his determination to be FIT FOREVER.

So how does a person lose over 340 lbs?  How do they go from wearing 9X shirts and size 80 overalls to wearing regular sized clothes?

Scot Underwood says, “I knew that if I told myself I needed to lose over 300 lbs that it would be overwhelming.  So I set a goal of just losing a couple of pounds the healthy way; simply burning more calories a day than I consumed.  I continued to lose those couple of pounds 150 times over a two-year period.  This has been an amazing journey; one that has literally saved my life.”

The key is finding proper balance with what we eat and how active we need to be for optimal health.

Health is feeling positive and energetic, and the ability to put in a good day’s work on the job, and still have energy when we get home at night.  It means taking control of our schedules and making time for our priorities.  It’s realizing the importance of living long enough to see our children, our grandchildren, and our great-grandchildren grow up to lead long, happy lives.  Healthy living is no short-term venture.  It is a lifestyle that we must embrace every day of our journey.

The truth is, most Americans live inactive lifestyles.  That is why 120 million people – over 50% of us – are overweight.  The reason that most people have become overweight is fairly clear cut – they take in more calories and fat than they burn throughout the day.  Simply put: if we want to lose weight, we must find a way to burn more calories and fat than we take in.

The good news is that by taking more steps in the course of our day we can add consistent calorie burning which increases our metabolism, helping us to lose weight.  Weight loss is all about how many calories we burn in a day, what we eat, and how much we eat (portion control).  Without some help to know those equations our weight loss is left to happenstance.

Decide to live an active lifestyle.

We must take the time and energy to be more active.  Start today by walking more.  Instead of taking the elevator to the second, third, or even fourth floor, search out the stairway and get a little exercise.  Take opportunities to walk during the lunch hour or around the neighborhood after work.  Just keeping our body in motion by walking an extra 20 minutes a day will burn a surprising amount of calories.

Schedule an hour of exercise three times a week, setting aside twenty minutes of that hour for cardiovascular exercise like walking, running, riding a bike or jumping rope.  During the last forty minutes of that hour do some kind of strength training such as push-ups, sit ups, or lifting weights.

One thing that may be helpful to understand about exercise is that it not only burns fat but also actually speeds up our body’s metabolism.   To speed up our metabolism we need to increase our activity and our aerobic exercise. As a rule we strive to burn as many calories as we can during exercise.  That is beneficial to weight loss.  But interestingly enough, it is after exercise that the metabolism speeds up, burning off even more calories and unnecessary body fat.

We need to realize that it’s time to change some things that are long overdue concerning our health.

NOW is the time to change.  Much like Scot Underwood with his 340 lb. weight loss, you can do ANYTHING you set your mind to do. Good luck on your FIT FOREVER journey!

Check  out the latest news on Scot in the Tulsa World Article.


 
 
 
 
 
 
 

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The Healthy Drug

 

“The longer I live the less confidence I have in drugs and greater is my confidence in the regulation and administration of diet and regimen.”                   -John Redman Coxe  (written in 1800)

I can’t think of a more true statement that fits our 21st century than what Mr. Coxe penned over 200 years ago. He’s not saying that prescription medications are not necessary at times.  He’s merely reminding us that prescription drugs are reactive – designed to treat sickness after the body is in an unhealthy state.

On the other hand, making a decision to live a healthy lifestyle by eating right and exercising is PROactive and will keep us well. This will help prevent sickness, enhance wellness, youthfulness, and bolster the immune system.  Who wouldn’t want to get strong, lose body fat, boost confidence and reduce the risk of injuries?

Keep in mind we will never find health in the form of a pill.  However, getting proper sleep, adequate exercise, and eating a balance of proteins, fruits and veggies is the “healthy drug” that we need.  Here’s to being well, living well, and staying well!

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HealthyTips for the Next Generation

“The early years of life can lead kids toward or away from
good health.”

10 HEALTHY TIPS FOR KIDS

Following these ten tips will help kids stay healthy and happy.

1. Food is Fun… Enjoy your food

Eating is a good thing.  It gives you fuel like putting gas in a car.  Food gives you the fuel and energy you need to go!  If you don’t eat your mind and body can’t go fast like they were 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.

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.

6. 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

Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very active. 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 nuts, raisins, fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery.

8. Quench your thirst. Drink plenty of water.

Did you know that more than half 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 water a day. Plain tap water, bottled water, fruit juices, Crystal Light, and low-fat 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.

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 make a difference in the lives of our kids. Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

Leave a comment

Filed under Health and Wellness