Tag Archives: health

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

Healthy Tips for Kids

“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.  Like putting gas in a car, it gives you fuel.  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 important 

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 different kinds of food

Every day, you need to eat all different kinds of foods – 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 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 as 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. Fat isn’t good

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. Don’t forget your teeth

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.

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

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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Filed under Health and Wellness, weight loss

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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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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Filed under Health and Wellness, weight loss

“The Body is a marvelous machine” -Theodor Herzl

“The body is a marvelous machine…a chemical laboratory, a power-house.  Every movement, voluntary  or involuntary, is full of secrets and marvels.”    –Theodor Herzl

Most of us just don’t realize what an amazing gift our body is to us. It is a miraculous complex laboratory of chemicals that can achieve astounding things when maintained properly.

Did you know that your stomach cells secrete hydrochloric acid to break down foods for our digestive system?  This type of acid is a corrosive compound used to treat metals in the industrial world. It can pickle steel, but the mucous lining the walls of our stomach keep this poisonous liquid safely in the digestive system. Amazing!

Yet surprisingly enough, many of us use our body as a guinea pig by experimenting with any diet plan that comes along. That’s what America does, bouncing from one diet fad to another.  From liquid diets where nothing is consumed except three shakes a day to drinking grapefruit juice after every meal.   Then there’s the no carbohydrate diet, egg and banana diet, and of all things, the hot dog diet.  Give me a break!

Most of us don’t realize that when we decide to go on every diet that comes along, we put our bodies into major shock! In fact, many diets can be dangerous to our health.  Most diets call for times of starvation, when we deprive our bodies of the necessary nutrients that they need on a daily basis. When we go without food for long periods our body actually shifts into a protective mode thinking that we are starving. This mode literally slows our metabolism and holds onto fat, storing it for use as the body needs it in the absence of food. So the well-intentioned dieter actually defeats the very purpose that they have set out to accomplish; they are storing more fat as opposed to burning it.

Weight loss is actually a fairly easy equation. Burning more calories than you consume equals weight lost. Consuming the same amount of calories as calories burned, weight is maintained. Taking in more calories than what you burn, weight increases.

The best thing we can do is to look at food as fuel that our bodies need on a regular basis. If your car’s gas tank is on empty, you can guarantee you won’t be going anywhere until you fill it up with fuel. We would not think of doing something as senseless as putting water or oil into the gas tank of our car, because we know that it will cause major damage to the engine.

However, day in and day out we choose to put the wrong fuel into our bodies. The food that we eat contributes greatly to how we feel. Many of us have simply fallen into bad habits that are hard to break, and our bodies are paying the price for it. The sad fact is that we do not suffer from a lack of information. The challenge comes in applying the relevant, life changing principles to our own lives.

Your body is miraculous. You only get one for a lifetime, so do everything you can to take care of it.

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Filed under Body, Mind, and Spirit, Health and Wellness, weight loss