Better Health for Bloggers

Better Health for Bloggers

Better health for bloggers involves taking the time to plan healthy meals and regular exercise. Bloggers are plugged in for long periods of time.  We’re busy doing research, SEO, making pins for Pinterest and about a hundred other digital tasks that seem to be never-ending.

How I manage blogging and fitness

I was going to the gym on average about 3 days a week, but I noticed that my progress had stalled and to be honest, I was beginning to get bored with the routine.  Soon, we downsized to an apartment and I had even less to do.  Even though our apartment complex has a gym, It wasn’t satisfying my need to do something different.

I applied for a housekeeping job at our local mall.  Oh, this will be fun, I thought. Surely, because I went to the gym  I was fit enough to do this job. That’s when I realized that doing the same thing in the gym 1-2 hours a visit was different than working on my feet 6-8 hours a day.  I go in around 5 a.m. and leave around 1 p.m.  Then I’m free for the rest of the afternoon to work on my blog Embracing-Aging.com.

Furthermore, I am getting 3-5 miles walked around that mall every day and more during the holiday season. After about 6 weeks, I decided to give up my gym membership because my job is keeping me plenty active to hold me at my desired level of fitness. Moreover, I get paid to stay fit.

So consider the idea of getting an active part-time job such as a landscaper, housekeeper, something that makes you move.

Sitting too long is dangerous for your health. Here’s why:

From Healthline.com Written by Anna Schaefer on May 21, 2015

1. Weak Legs and Glutes

If you don’t use them, you lose them! By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without astrong leg and glute muscles to stabilize you, your body is at risk of injury.

2. Weight Gain

Moving causes your muscles to release molecules like lipoprotein lipase, which helps process the fats and sugars you eat. When you spend most of your day sitting, the release of these molecules is lessened and your rear end is at greater risk of widening, according to research. You’re also at greater risk for metabolic syndrome, even if you exercise. One study found, unsurprisingly, that men who spent more time sitting than usual, gained more weight around the middle, which is the most dangerous place to store fat.

tight hips and back

3. Tight Hips and a Bad Back

As with your leg and glute muscles, your hips and back will suffer from sitting. Sitting causes your hip flexors to shorten, and your seated position can also hurt your back, particularly if you have bad posture or don’t use an ergonomic chair. Also, poor posture while sitting can cause compression on the discs in your spine and can lead to premature degeneration, which results in chronic pain.

anxiety and depression

4. Anxiety and Depression

Lesser understood than some of the physical effects of sitting, are the mental effects. But the risk of both depression and anxiety is higher in people who sit the most. This could be because the mental health benefits of fitness are lacking when one spends their days sitting down rather than moving. If so, these risks could be mitigated with regular exercise.

5. Cancer Risk

Emerging studies suggest that prolonged sitting can increase your risk of certain types of cancer, including lung, uterine, and colon cancers. The reasons for this aren’t entirely clear.

6. Heart Disease

Sitting can hurt your heart, potentially leading to cardiovascular disease. One study found that men who spent more than 23 hours per week watching television had a 64 percent greater risk of dying from cardiovascular disease than men who only watched television for 11 hours. Experts say people who sit more have a 147 percent higher risk of suffering from a heart attack or stroke.

7. Increased Risk for Diabetes

People who spend more time sitting also have a 112 percent increased risk of diabetes. In one study that looked at the effects of just five days of bed rest, researchers saw increased insulin resistance, a precursor to diabetes.

varicose veins

8. Varicose Veins

Sitting for long periods can cause blood to pool in the legs. This can lead to varicose veins, or spider veins, a smaller version of the former. Though generally not harmful themselves, these swollen and visible veins can be unsightly. In rare cases, they can lead to more serious conditions, like blood clots.

9. Deep Vein Thrombosis (DVT)

Deep vein thrombosis is a type of blood clot that’s most common in the legs. When part of this clot breaks off, it can cut off the flow of blood to other parts of the body such as your lungs, causing a pulmonary embolism. This is a medical emergency that can lead to major complications or even death. Sitting for too long, even on a long road trip, can cause DVT.

10. Stiff Shoulders and Neck

As with your legs, butt, and lower back, your shoulders and neck will also suffer from prolonged sitting. This is especially true if you’re hunched over looking at a computer screen.

Better Health for Bloggers may include Meal prepping

For bloggers to have better health, meal prepping is a strategy that can pay off through the week.  Another option to consider is making out a menu when you do your grocery shopping. So that you know in advance exactly what’s for Breakfast, lunch, and dinner.

How to Meal Plan: 23 Helpful Tips Written by Ansley Hill on July 8, 2019

Meal planning and prepping are wonderful skills to have in yourpersonal health and wellness tool kit.

A well-thought-out meal plan can help you improve your diet quality or reach a specific health goal while saving you time and money along the way (1Trusted Source).

Here are 23 simple tips for developing a successful meal planning habit.

Meal Prep Ideas

Better Health for Bloggers

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1. Start small

If you have never created a meal plan or are getting back into it after a long hiatus, it may feel a bit daunting.

Developing a meal planning habit is no different than making any other positive change in your life. Starting small and slowly building confidence is a great way to make sure your new habit is sustainable.

Begin by planning out just a few meals or snacks for the week ahead. Eventually, you’ll figure out which planning strategies work best, and you can slowly build upon your plan by adding in more meals as you see fit.

2. Consider each food group

Whether you’re preparing meals for a week, month, or just a few days, it’s important to make sure each food group is represented in your plan.

The healthiest meal plan emphasizes whole foods, such as fruits, vegetables, legumes, whole grains, high-quality protein, and healthy fats, while limiting sources of refined grains, added sugars, and excess salt (2Trusted Source).

As you scour through your favorite recipes, think about each of these food groups. If any of them are missing, make a point to fill in the gaps.

3. Get organized

Good organization is a key component of any successful meal plan.

An organized kitchen, pantry, and refrigerator make everything from menu creation, grocery shopping, and meal prep a breeze, as you’ll know exactly what you have on hand and where your tools and ingredients are.

There’s no right or wrong way to organize your meal prep spaces. Just make sure it’s a system that works for you.

4. Invest in quality storage containers

Meal Prep Ideas Storage Containers

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Food storage containers are one of the most essential meal-prep tools.

If you’re currently working with a cupboard full of mismatched containers with missing lids, you may find the meal prep process very frustrating. It’s well worth your time and money to invest in high-quality containers.

Before you make a purchase, consider each container’s intended use. If you’ll be freezing, microwaving, or cleaning them with a dishwasher, make sure you choose containers that are safe for doing so.

Glass containers are eco-friendly and microwave safe. They’re widely available in stores and online.

It’s also handy to have a variety of sizes for different types of foods.

5. Keep a well-stocked pantry

Maintaining a baseline stock of pantry staples is a great way to streamline your meal prep process and simplify menu creation.

Here are a few examples of healthy and versatile foods to keep in your pantry:

  • Whole grains: brown rice, quinoa, oats, bulgur, whole-wheat pasta, polenta
  • Legumes: canned or dried black beans, garbanzo beans, pinto beans, lentils
  • Canned goods: low-sodium broth, tomatoes, tomato sauce, artichokes, olives, corn, fruit (no added sugar), tuna, salmon, chicken
  • Oils: olive, avocado, coconut
  • Baking essentials: baking powder, baking soda, flour, cornstarch
  • Other: Almond butter, peanut butter, potatoes, mixed nuts, dried fruit

By keeping some of these basic essentials on hand, you only need to worry about picking up fresh items in your weekly grocery haul. This can help reduce stress and improve the efficiency of your meal planning efforts.

6. Keep a variety of spices on hand

Herbs and spices can make the difference between a meal that’s amazing and one that’s just alright. For most people, a meal plan that’s consistently comprised of delicious dishes just might be enough to make the meal planning habit stick.

In addition to being exceptional flavor-enhancers, herbs and spices are loaded with plant compounds that provide a variety of health benefits, such as reduced cellular damage and inflammation (3Trusted Source).

If you don’t already have a solid stash of dried herbs and spices, just pick up 2–3 jars of your favorites each time you go grocery shopping and slowly build a collection.

7. Shop your pantry first

Before you sit down to make your meal plan, take an inventory of what you already have on hand.

Peruse all of your food storage areas, including your pantry, freezer, and refrigerator, and make a note of any specific foods you want or need to use up.

Doing this helps you move through the food you already have, reduces waste, and prevents you from unnecessarily buying the same things over and over again.

8. Better Health for Bloggers means consistently making time

The best way to integrate a meal planning routine into your lifestyle is to make it a priority. It can help to regularly carve out a block of time that is solely dedicated to planning.For some people, crafting a meal plan can take as little as 10–15 minutes per week. If your plan also includes preparing some food items ahead of time or pre-portioning meals and snacks, you may need a few hours.

Regardless of your specific strategy, the key to success is making time and staying consistent.

9. Designate a place for saving and storing recipes

Meal Prep Ideas Storing Recipes

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Avoid the unnecessary frustration of trying to remember recipes by saving them in a designated location that you can easily reference anytime.

This could be in a digital format on your computer, tablet, or cell phone, or a physical location like a paper planner in your house.

Keeping a space set aside for your recipes saves time and helps reduce any potential stress associated with meal planning.

10. Ask for help

It can be challenging to always feel inspired to craft a brand-new menu each week — but you don’t have to do it alone.

If you’re responsible for meal planning and preparation for an entire household, don’t be afraid to ask members of your family for input.

If you’re primarily cooking for yourself, talk to your friends about what they’re cooking or use online resources, such as social media or food blogs, for inspiration.

11. Better Health for Bloggers includes Tracking and recording your favorite meals

It can be frustrating to forget a recipe that you or your family enjoyed.

Or worse — forgetting how much you disliked a recipe, only to make it again and have to suffer through it a second time.

Avoid these culinary predicaments by keeping an ongoing record of your favorite and least favorite meals.

It’s also helpful to keep notes of any edits you made or would like to make to a particular recipe, so you can quickly begin taking your culinary skills from amateur to expert.

12. Always head to the grocery store armed with a list (or shop online)

Going to the grocery store without a shopping list is a good way to waste time and end up buying a lot of things you don’t need.

Having a list helps you stay focused and fight the temptation to buy food you don’t have a plan to use just because it’s on sale.

Depending on where you live, some larger grocery chains offer the option of shopping online and either picking up your groceries at a designated time or having them delivered.

You may be charged a fee for these services, but they can be a great tool for saving time and avoiding the long lines and distracting promotions you’re likely to encounter at the store.

13. Avoid shopping while you’re hungry

Meal Prep Ideas Shopping

Better Health for Bloggers

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Don’t go to the grocery store when you’re hungry, as doing so can increase the risk of impulse buys that you’re likely to regret later.

If you feel a little twinge of hunger before you’re heading to the store, don’t hesitate to have a snack first, even if it’s outside of your typical meal and snack routine.

14. Buy in bulk

Take advantage of the bulk section of your local supermarket as a way to save money, buy only the amount you need, and reduce unnecessary packaging waste.

This part of the store is a great place to shop for pantry staples like rice, cereal, quinoa, nuts, seeds, and dried fruit and beans.

Bring your own containers so you don’t have to use any plastic bags to carry your bulk items home.

15. Plan for and repurpose leftovers

If you don’t want to spend time cooking every day of the week, plan to make enough to have leftovers.

Making a few extra servings of whatever you’re cooking for dinner is a great way to have lunch for tomorrow without any extra effort.

If you’re not a fan of leftovers, think about how you can repurpose them so they don’t feel like leftovers.

For example, if you roast a whole chicken with root vegetables for dinner, shred the leftover chicken and use it for tacos, soup, or as a salad topping for lunch the next day.

16. Batch cook

Batch cooking is when you prepare large quantities of individual foods in order to use them in different ways throughout the week. This method is especially useful if you don’t have much time to spend cooking during the week.

Try cooking a big batch of quinoa or rice and roasting a large tray of vegetables, tofu, or meat at the start of the week to use for salads, stir-fries, scrambles, or grain bowls.

You could also make a batch of chicken, tuna, or chickpea salad to use in sandwiches, eat with crackers, or add to salads.

17. Use your freezer

Cooking certain foods or meals in large batches and freezing them for later is a great way to save time, reduce waste, and stretch your food budget — all at the same time.

You can use this method for simple staples like broth, fresh bread, and tomato sauce, or entire meals, such as lasagna, soup, enchiladas, and breakfast burritos.

18. Pre-portion your meals

Pre-portioning your meals into individual containers is an excellent meal prep strategy, especially if you’re trying to consume a specific amount of food.

This method is popular among athletes and fitness enthusiasts who closely track their intake of calories and nutrients. It’s also a great method for promoting weight loss or even just getting ahead when you’re short on time.

To take advantage of this method, prepare a large meal that contains at least 4–6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you’re ready, simply reheat and eat.

19. Wash and prep fruits and vegetables right away

Meal Prep Ideas Prep

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If your goal is to eat more fresh fruits and vegetables, try washing and preparing them as soon as you get home from the farmer’s market or grocery store.

If you open your refrigerator to find a freshly prepared fruit salad or carrot and celery sticks ready for snacking, you’re more likely to reach for those items when you’re hungry. This is a favorite tip of mine.

Anticipating your hunger and setting yourself up with healthy and convenient choices makes it easier to avoid reaching for the bag of potato chips or cookies just because they’re quick and easy.

20. Prep smart, not hard

Don’t be afraid to acknowledge the need to cut corners.

If you’re not great at chopping vegetables or don’t have time to batch cook and pre-portion your meals, there are likely some healthy, prepared options at your local grocery store.

Pre-cut fruits and vegetables or prepared meals are usually more expensive, but if the convenience factor is what it takes to reduce stress in your life or get you to eat more vegetables, it may be well worth it.

Remember, not everyone’s meal planning and preparation processes look the same. Having the wisdom to know when you need to scale back and improve efficiency can help you stick to your goals long term.

21. Use your slow or pressure cooker

Slow and pressure cookers can be lifesavers for meal prep, especially if you don’t have time to stand over a stove.

These tools allow for more freedom and hands-off cooking, so you can meal prep while simultaneously finishing other chores or running errands.

22. Vary your menu

It’s easy to get stuck in a dieting rut and eat the same foods day after day.

At best, your meals can quickly become boring and lead to a loss of culinary inspiration. At worst, the lack of variation could contribute to nutrient deficiencies (4Trusted Source).

To avoid this, make it a point to try cooking new foods or meals at regular intervals.

If you always choose brown rice, try swapping it for quinoa or barley. If you always eat broccoli, substitute cauliflower, asparagus, or romanesco for a change.

You can also consider letting the seasons change your menu for you. Eating fruits and vegetables that are in season helps you vary your diet and save money at the same time.

23. Make it enjoyable

You’re more likely to stick to your new meal planning habit if it’s something you enjoy doing. Instead of thinking of it as something you have to do, try to mentally reframe it as a form of self-care.

If you’re the household chef, consider making meal prep a family affair. Have your family help you chop vegetables or batch cook some soup for the week ahead, so these activities become quality time spent together instead of just another chore.

If you prefer to meal prep solo, throw on your favorite music, a podcast, or an audiobook while you do it. Before long, it may be something you look forward to.

The bottom line

Meal planning and preparation is a great way to make healthier food choices and save time and money.

Though it may seem overwhelming at first, there are a variety of strategies you can employ to develop a sustainable meal planning habit that works for your unique lifestyle.

Here are more strategies that are self-explanatory
  • Put exercise at the top of your to-do list
  • Portion control; such as using salad plates instead of dinner plates
  • Use apps like step counters and calorie/carbohydrate counters as part of your strategy.
  • Invest in better health by using an exercise ball instead of an office chair.
  • Get yourself a puppy/dog to have a reason to walk outside a few times a day.

 

Office exercise ball / chair

Better Health for Bloggers

See it on Amazon

 

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More ideas for Better Health for Bloggers

  • Set the alarm to get up and move every hour
  • Stretching and yoga
  • Consider using a local gym
  • Partner with a friend and go for walks every day.
  • Ride a bike, go hiking, or go kayaking if your nature lover.

Harness the power of your youth today. What you do for yourself today helps you tomorrow.

For More Information about how you can be a healthier blogger:

You are Your own Best Resource.

Working out when you don’t want to.

What clean eating means

Better health for bloggers and tieing it all together

You Can be 25 Pounds Younger a Write-in Guidebook

You Can be 25 Pounds Younger a Write-in Guidebook.  This is not your typical diet plan.  This guidebook helps you discover your strengths and weaknesses concerning weight loss and aging gracefully.

Being honest with ourselves is sometimes tricky when it comes to being accountable for what we eat and how much we exercise. Real progress comes when we are being really honest with ourselves. Using the tools included in this guidebook will serve you well if you use them every day.

Included are:

  • Items you may need- list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost- tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus tools to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina.

I reclaimed my physical stamina and vitality by losing 190 pounds. But I did it all on my own and it took me years and years to accomplish what I know today. It’s my most heartfelt wish to save you the time and impart to you the tools and information I’ve acquired to help you on your journey.

That’s all for today friends.

I hope you enjoyed this discussion. Please share your thoughts and feel free to leave your comments and share this post with friends.

I’m Karen with Embracing-Aging

Reminding you to Embrace Your Age

 

Working Out When You Don’t Want To

 

Working Out When You Don’t Want to

Working Out When You Don’t Want to, is not as hard as you may think.  Let me tell you about my morning and how I made it through my workout when I really wanted to stay in bed.  Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.

alarm clock

Working out when you don’t want to.

My alarm went off this morning and I hit the snooze. “Oh,” I thought to myself, “I really need to get up and make my way to the gym”. “But I’m so tired,” I argued with my self. Well, this is what I do on those mornings I can barely put one foot in front of the other. I fake it till I make it. I’m gonna tell you exactly what I do so that I can inspire you for Working Out When You Don’t Want to.

The night before

Fortunately the night before, I had enough sense to put out a couple of outfits that I like to wear to the gym. I always change my mind in the morning so I have two to choose from. This saves me time from gazing into my closet wondering for 15 minutes what I wanna wear to the gym.

 

Gym gear

Get your gym bag ready the night before.

Even if you do nothing else to prepare yourself for going to the gym doing this one thing, laying out your clothes the night before, is a huge time saver. Just help yourself with that.

Next, hair goes up in a ponytail, fake eyelashes on ( because mine are so skimpy and It saves time doing any makeup. Lastly, a nice peachy lipgloss and that’s all I need to move on to getting my gear.

What’s in the bag?

What’s in my gym bag? My gym bag is small. I have a water bottle, headphones, keys cash and my phone. I shower when I get home because I don’t wanna carry a change of clothes, shoes, and everything that entails. ugh.

The only time I carry extra clothes is if I have to be at an appointment of some kind directly after my work out I just prefer to travel lightly most of the time.

Now, I’m at the YMCA and I still do not feel much more motivated than I did when I got out of bed this morning. What’s a girl to do? Socialize, hmm hmm, procrastinate just a little bit longer. lol.

Coffee, you lure me in every time

Coffee (oh the delicious smell wafting through the air) was brewing in the commons area where folks come and go and meet and greet before and after workouts. I decide that a small cup of coffee may help. A short visit with friends can’t hurt a thing.

 

coffee

My local YMCA has a coffee lounge where folks can socialize. This has helped me through several mornings.

I had a lovely visit not longer than ten minutes, then it was off to the locker room to put headphones in and set Bluetooth on my phone. Upstairs I go to the weight room. I finally made it.

This is a recipe for success

Working out when you don't want to Embracing-Aging.com

Strength training is the fountain of youth.

Now that I’m here I realize that I’m still sluggish, but I head to the lat pulldown bar and I set my weight ten pounds light and tack on 2 more reps. This feels about right, I feel fine.  I move on through my routine lightening the weights only if I was struggling with it.

Pretty soon, the music playing was good and I was feeling better. I felt more motivated and I began to hit it. My stride that is. The brain fog was gone and I’m working out.
By the time I finish my upper body routine, I was doing well. I was feeling good and the dread of doing the rest of my work out was gone!! YASSSSS.

That my friend is the secret of how to go workout even if you don’t want to. It’s ok to give yourself a break. There’s NO law that says you must go balls to the wall every time you go to the gym. It’s not realistic. Nor is it reasonable expectations for yourself.

Stay within your parameters

What you want to do is stay within the parameters of your usual routine.  A little less weight is ok.  If you wanna walk three miles as opposed to running five on the treadmill that’s great.  You are still getting your workout and you have every right to feel that you got something accomplished for the day. Good for you. Yes, you deserve a pat on the back. This is how I manage to stay on a 3/4 days a week schedule. This is what makes it manageable for me.

Drink more water

water with lime

Staying hydrated will help keep up your energy.

Before I go, I will say that what was making me sluggish this morning was mild dehydration.  It will sneak up on you and you will be surprised when you realize,” shoot I’ve only had 16 oz. of water today.”  No freaking wonder I was so tired.  So I upped my water intake because I’m not a fan of the I don’t wanna get out of bed today syndrome.  I like to avoid that as much as possible.

Another tip I have for working out when you don’t want to is to make sure you get good protein whether it’s meat or plant-based or both.  Your muscles need to be nurtured and good nutrition is key.

See Whey Protein Powder now on Amazon

Looking for the fountain of youth?

When I learned that strength training was the secret to feeling younger, that secret motivated me to work out when I didn’t want to.

There certainly are two sides to every coin and this is true for the aging process. Some look the exact same today as they did 20 years ago, you know the type. Think Dick Clark or Will Smith.  They just always look fabulous. Then there are some who looked much older than their true chronological age.

In the beginning, its motivation that helps you work out when you don’t want to. About 6 months later, good habits will be very helpful for getting you to work out when you don’t want to.  Therefore, I would rather focus on the positives. My goal to look maybe five or ten years younger if I can for as long as I can. It makes my day when people who don’t know me refer to me as my granddaughters’ mother. It really makes my day. Who am I kidding?  It makes my whole week.

You Can be 25 pounds Younger a Write-in Guide Book is available to you at a reasonable price.  It’s full of tools that will help you get on track and stay on track.

Included are:

  • Items you may need list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus tools to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina.

Finding the fountain of youth

When you make a commitment to fitness, that commitment will go a long long way to helping you work out when you don’t want to. I found the fountain of youth when I committed to strength training.  You might be asking yourself how this helps with the aging process?   Let me count the ways:

  1. Increased muscle strength makes everyday chores easier. (This one is number one for obvious reasons).
  2. Strong muscles burn fat. If the stove is your body, the burners are your muscles and when they heat up (firm up/get stronger)they are super-efficient at burning fat and sugar for fuel.
  3. When you feel strong, you are more likely to catch yourself before you fall should you trip over shoes left in the middle of the kitchen.  My son leaves his shoes out all the time.
  4. Muscles don’t just look good on men, they can make a woman’s body shapelier and curvier without bulking up. (Unless you want to be muscularly defined then that’s another blog post entirely.)
  5. Strength training improves bone density, preventing them from breaks from falls and will go a long way to prevent osteoporosis.
  6.  The boost in attitude, mood, and self-confidence is the icing on the cake when it comes to strength training.
  7. Last but not least, the sex drive is revved up.  I  must say it’s just delightful to feel sexy.

Finding the Fountain Location

If you decide to go to a gym, visit a few and see what setting appeals to you.  Some have pools, juice bars, and free coffee, personal trainers on staff and more.  You may prefer to begin at home, you absolutely can do just that.  There is so much information available that you can create a beginning routine that would be great for you. Remember fitness is a journey  There are a lot of bodyweight exercises you can do that require no weights at all. Read more here at Livestrong.com

Working out when you don’t want to can make you feel younger

I don’t want to wear you out with studies and statistics about how

resistance training is paramount to anti-aging but you should know that the University of New Mexico completed a comprehensive study over a period of 26 weeks complete with muscle biopsies concluding that yes, Resistance Training can reverse the Aging Process.  Feel free to read about the entire process of this study. I found it quite interesting.

That’s all for today friends.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with Embracing-Aging

Reminding you to Embrace Your Age

 

What Clean Eating Means: Here Are Some Ideas to Get You Started

What Clean Eating Means

So, what does it mean when someone says they are “clean eating?” Honestly, it’s different for everyone. What’s normal for one, may not be for another. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.    What’s healthy for one may be a disaster for another.  These are some diets or styles of eating that are often considered clean eating styles.

Kiwis, Lemons, and Oranges What clean eating means. EmbracingAging.us

Clean eating can include fresh fruit for quick energy  Feel free to pin this image.

Some fruits and vegetables aren’t compatible with some medications.

The following is a list of clean eating styles

Then there are the foods you may NOT have due to religious views, allergies, or diet restrictions

  •  sweeteners
  •  sugar
  •  pork
  •  red meat
  •  processed foods
  •  shellfish

I’m sure you get the idea. There may be a combination of diet restrictions that constitutes clean eating for different people for different reasons.  Someone with type two diabetes is going to eat very differently than someone who is not diabetic.

Food and drug interactions

Let’s not forget how medications can also play a very prominent role in clean eating.  Someone on blood thinners is not going to be eating food that promotes clotting (foods high in vitamin k)
Grapefruit is very problematic for all different kinds of medications, always check with your pharmacist or doctor to see if there are any foods that would be best avoided when beginning a new medication.

About the time I turned 47, I learned that I have a sensitivity to dairy and gluten.   Could I say I was very strict about avoiding these foods?   Perfect, I’m not.  PCOS (Polycystic ovarian syndrome) is a condition that improves when avoiding dairy and simple carbs. (I wish I could say there was a cure but there isn’t one)  This is just a sample of how eating clean for me is probably different for you.

Fitness styles affect the type of foods you may need

Furthermore, there is so much to consider for different body types and styles of fitness that the science that goes into figuring out what each individual needs on their journey is enough to make one’s head spin.

Different types of athletes will eat different ways according to their protein, calorie and fat demands.  A bodybuilder isn’t going to eat the same way like a lean cyclist. A long-distance runner may not eat the same way as a female who goes to the gym 4-5 days a week trying to obtain an hourglass figure.

Wheat field, trees, and blue sky. EmbracingAging.us

Pay attention to how you feel after eating gluten. Headaches, joint pain, and gastric upset can be caused by gluten consumption.

Next time, if you hear the phrase “clean eating”, just know that you have to determine what’s going to work best for your body’s chemistry. You have to accommodate your body’s demands. Taking into consideration:

  1. Style of fitness
  2. Desired outcome
  3. Food allergies and sensitivities
  4. Medical conditions
  5. Medications
Wooden bowl and spoon with Kidney beans. EmbracingAging.us

Beans are a superfood and can add years to your life.

You Have to Practice Clean Eating According to Your Bodies Specific Needs.

So if I handed you a child-size shoe, and I said, “Here, this is a lovely shoe. It’s brand new in this lovely shade of blue. Wear this shoe and you’ll love it.” If you are a 6’2″ tall man with a size 11 foot, that lovely child-size shoe in blue, no matter how perfect it is, will not work for you.  Everyone has to define for themselves what clean eating means for them.

Web MD has this to say about clean eating The basic idea of clean eating is to choose foods that are as close to their natural form as possible. So instead of boxed, bagged, or packaged foods, choose fresh, whole ones. Think whole turkey instead of frozen turkey meatballs or raw grapes instead of gummy snacks made with fruit juice. Bonus: When you avoid highly processed foods, like chips, cookies, and ready-to-eat meals, you skip their loads of calories, sugar, salt, and saturated fat.

Beverages

When it comes to drinks, I agree with what Web MD has to say:  Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages, such as water and herbal tea. Water can curb your hunger and help you feel full, but it can also fend off fatigue and give you more energy. Miss flavored drinks? Try infusing your water with a slice of citrus or sprig of mint.

Artificial Ingredients

Artificial colors, sweeteners, preservatives, and other manmade ingredients don’t have a place in a clean-eating diet. At the grocery store, read food labels and avoid items with the fake stuff.

Going Organic?

Some believe eating organic food is the best approach to clean eating.  This excerpt from Web MD says:  Organic farmers use natural pesticides and avoid man-made ones, so some people say organic produce is the best way to eat clean. It’s up to you to decide how important it is to your diet. You can also shop at your local farmer’s market to find out what kinds of pesticides the vendors use. Another tip: Pesticides usually wind up on the outsides of fruits and veggies, so you can choose non-organic foods with skins you don’t eat, like avocados, corn, and onions.

Basket of fresh vegetables. EmbracingAging.us

Eating food that’s fresh, vibrant and alive can make you feel the same way.

Medical News Today states:

Some people on a clean diet may refuse to eat foods that have been treated with hormones, antibiotics, and pesticides, while another person may choose not to eat foods packaged in boxes or jars.

Magazines and books on clean eating often promise that a clean diet will help a person enjoy many health benefits. These can include heightened energy, glowing skin, and weight loss.

What Clean Eating Means Here are Ideas to Get You Started - EmbracingAging.com

What Clean Eating Means.  Feel free to pin this image.

However, according to an article in the British Medical Journal, many of the claims regarding clean eating are a “loose interpretation of facts.” While clean eating can help a person feel physically better, so can less-restrictive dietary approaches.

Not all additives are bad

Just because foods have additives does not mean they are unhealthful.

Some people on a clean eating diet may refuse to eat any foods that contain additives because they believe the food is not in its purest, natural state. However, there are some beneficial food additives.

Examples include vitamin D that can be added to milk to enhance bones or iron to orange juice. While these foods may not be pure in the literal sense, they can help a person achieve their daily nutritional needs.

However, some additives are not beneficial and could be described as dirty. An example is trans fats, which are added to foods to extend their shelf life. Trans fats are thought to increase a person’s cholesterol levels significantly, which can result in problems with heart health.

This is an example where making cleaner choices and avoiding trans fats can be beneficial.

If you would like to read more about the myths and facts of clean eating, visit Medical News Today.

What does clean eating mean to you?  I would love to know your thoughts on this fascinating subject.  Feel free to share this article if I was able to give you food for thought. (pun intended)

I’m Karen with Embracing Aging,

Reminding you to Embrace Your Age

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You Can be 25 Pounds Younger a Write-in Guidebook

You Can be 25 Pounds Younger a Write-in Guidebook

 

You Can be 25 Pounds Younger a Write-in Guidebook

You Can be 25 Pounds Younger a Write-in Guidebook.  This is not your typical diet plan.  This guidebook helps you discover your strengths and weaknesses concerning weight loss and aging gracefully.

This is me, at 380lbs. I was putting on a happy face but I was in trouble. I had to have help in and out of the car, up and downstairs, and I could only take showers because I couldn’t fit in the bathtub.

Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the product links I’ll receive some compensation that will support my addiction to all things coffee.

The hardest part of being this heavy for me was the fact that I felt like I was much much older than I was. I’m 42 years old in the picture below. But I felt like 92. Everything hurt. my joints, knees, and feet as well as my mental health.

Since the best policy is honesty, I did have weight loss surgery in 2007. However, I had been successful in the past at losing 53 pounds in the year 2000 because it was the beginning of a new era. Needing to make a fresh start, I thought it was now or never. I was doing it and I was so proud of myself. I felt better, and my mobility was better.  Never will I forget the feeling of this accomplishment. Then I hurt my right knee and my walking habit slowed down significantly. Then, I started to gain the weight back, I didn’t take care of the knee as well I should have (too many rollerskating accidents) and I lost my willpower and my momentum.

I don’t have to do this but…

Fast forward to 2016, I was keeping off about 125 lbs after weight loss surgery. But my Daughter was needing some support with her efforts to lose weight. So I followed her to the gym every morning at 5:00. Lord, I thought, I don’t have to do this, but I’ll do anything for my kids. I was going home afterward and taking a nap, lol.

 

Even though I had lost 125lbs I was terribly out of shape.  Seeing the importance of exercise and good nutrition, I increased my intake of lean protein and vegetables, many from our backyard garden.   Because my Daughter was an out of town school teacher with a very long day she started going to the gym in the little town she taught 3rd grade. I had more weight I could lose so I carried on at our local gym and was able to establish some good habits and build strength. I was doing cardio, strength training, and sometimes swimming and water weights.

You Are Your Own Best Resource

You are your own best resource. What the heck does that even mean?  Well, it means that if you don’t take care of yourself, who’s going to take care of the important things that you do?  The kids, the job, the dishes, walk the dog. Whatever it is your doing there are folks or fur babies that count on you to be there for them regularly. I created a guidebook to help those who would like to lose 25 pounds.  You Can be 25 Pounds Younger a Write-in Guidebook. 

It doesn’t mean that you put your head down and put your nose to the grindstone.  I’ll work harder, longer, faster.  Rather there are ways to use positivity to motivate us to take care of ourselves better.  I’d like to use weight loss as an example of how we can take care of ourselves as a resource.   Let me rephrase “THE” resource.  You are the only you.  You have to take care of yourself so you can take care of the things and the people you love.

Here, I’m in my Daughter’s classroom helping her get ready for another school year. To date,  I have now lost a total of about 190lbs.

The printable you Can be 25 pounds Younger a Write-in Guidebook, is full of questions for you to contemplate and tips to help you find your way back on track.  Most people know what they need to do. However, getting started can be half the battle.

Real Progres

Furthermore, being honest with ourselves is sometimes tricky when it comes to being accountable for what we eat and how much we exercise. Real progress comes when we are being really honest with ourselves. Using the tools included in this guidebook will serve you well if you use them every day.

Included are:

  • Items you may need list
  • Goal setting guides
  • Food, Water, Exercise and Habit Trackers
  • Weight and inches lost tracker
  • Resources to connect you to more valuable & helpful content

Also, there’s help for you to use positive thinking and visualization. Plus tools to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina.

I reclaimed my physical stamina and vitality but I did it all on my own and it took me years and years to accomplish what I know today. It’s my most heartfelt wish to save you the time and impart to you the tools and information I’ve acquired to help you on your journey.

You Can be 25 Pounds Younger a Write-in Guidebook

This Guidebook helps you discover your strengths and weaknesses concerning aging gracefully.

Maintaining wellness visits to the doctor is recommended with a place to include your notes and ideas for the best results.  An ounce of prevention is worth a pound of cure.

Creating value for you is my ultimate goal. It is my policy to over-deliver in quality and content.

I don’t think you’ll be disappointed, but if you are, I will give you a full refund because that’s how I roll. $19.99 includes everything in the printable You Can be 25 pounds Younger a Write-in Guidebook.

Connect with a friend

Here’s a tip, take this journey with a friend, discuss your progress, and help each other along.

Connecting with a friend can go a long way toward meeting your goals. Make time to take a walk together and possibly make it a regular part of a weekly routine to get together every Tuesday and Thursday to walk and get a coffee. Take a minute to listen to one another to discuss what’s working and share your progress notes.

I’ve learned how important quality of life is, improve your quality of life with the printable You Can be 25 pounds Younger a Write-in Guidebook

I wish you love and good health

That’s all for today friends.  Finally, I hoped this post helped you.  I would be so appreciative if you would take a moment to share this post with your favorite social media outlet.  Please feel free to leave your comments and share your healthy aging tips.

I’m Karen with Embracing Aging,

Reminding you to Embrace Your Age

Never Seems to Age

Never Seems to Age

Have you ever seen a family member, neighbor, or family friend who Never Seems to Age? This individual just seems to skate through life as though time stood still. Every time you see them, you cannot help but comment on how this person has not changed one bit.

Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.

Do you think that aging gracefully is something that you are genetically predisposed to or is it something that is available to just a lucky few?

Well, perhaps this was true many decades ago, but today we know better. There certainly are ways to age gracefully, and the choice is ours.

The Physical Body

It makes sense that if you take care of your physical body now, it will take care of you later. Then, you will be the one who never seems to age.

I spent all of my 30s in a state of morbid obesity.  When I turned 42 I decided to have weight-loss surgery.  For the pure and simple fact that I didn’t want to waste any more of my remaining youth.  My 40s were going to be vibrant, I wanted my mobility back.  I lost approximately 190 lbs.

Now, I’m 53 years old and I feel better than when I was 33 years old.  What’s the lesson here?  It’s this; What you do in your 30s will affect your 40s and what you do in your 40s will affect your health in your 50s and so on.

If you eat properly, exercise, and get enough fresh air and sunshine, you will more than likely be healthier as you age. Using sunscreen and staying hydrated at all times is essential to feeling your optimum best as well. You’ll be the individual who Never Seems to Age.

Never Seems to Age

Keep fitness as part of your daily plan of action to Embrace Your Age

Your physical body is like a building that houses your being. You are responsible for what comes into that building. Eating right is part of the plan to protect yourself from the pitfalls of aging.

Everything from your eyesight to your muscles and joints will respond to the conditions you choose for your bodies natural course of aging.

Do More Automate Less

Wash your own car, instead of driving through the car wash. Ride a bike and drive a little less often. Have a park nearby? Walk instead of drive.  Whatever you can do to move your body more, the better off you will be.

Bicycle with a basket EmbracingAging.us

Do more manually.   Automate less, you will be proud you did.

Americans love their convenient lifestyle. For example, driving to the corner market for milk and eggs, tossing a healthy frozen entree into the microwave for lunch, or hiring the local teenager to mow the yard and finally, drive through coffee. We are used to having so much at our convenience that it’s just expected. Being physically active goes a long way toward being the person who Never Seems to Age.

Sometimes a gym can help when you need an easy way to get exercise. A home gym or a public gym or both are excellent options.

However, the more positive input such as whole grains, fresh fruits, and vegetables, the better chance you give that physical body of aging gracefully.

The Spiritual Body

Just about every individual has some type of spirituality – not necessarily a religion, but a spiritual point of view. For example, doing the right thing, helping others, being part of a family and a community are all spiritual habits.

Reflection of stones EmbracingAging.us

Stay connected to spiritual guidance and all that spirituality means to you.

Being spiritually minded and active is an excellent way to stay in touch with and give back to your community. It provides many health benefits as well. Just because you are aging or have aged, does not mean that you are not still a vital part of a community.

There are many ways you can be spiritual even if you are not a religious person or have one set of specific beliefs.

 Take on Being Altruistic

When you are being altruistic, essentially you are taking on care and concern for others without too much thought about yourself. Making your life about others can help in many ways.

First of all, thinking about and helping others takes the focus off you and your ailments. When you give back, you have the ability to focus on someone else rather than yourself. It passes the time as well.

You may have just retired, be in your older years or even in your middle years in the aging process. Wherever you are, it is never too late to think about being altruistic.

 Take Time to Participate in Your Community

If you are part of a church or organization, make sure to take time out for worship or fellowship within your community. You will be amazed at how many others your age (wherever you are at) have similar likes, interests, and needs.

When you have a sense of community, the benefit is that often times you have a sense of self. This benefits you as it makes you feel like a part of something vital and alive.

Participating in your community gives you a sense of purpose.  It also allows you to set the example of being someone who Never Seems to Age.

Staying Employed or Volunteering

Volunteers working together EmbracingAging.us

Never Seems to Age

Keeping busy and feeling useful is paramount when it comes to anti-aging.  I have heard several accounts where a family friend retired from work. The next thing you know, their mental and physical health rapidly declined because a sense of purpose had been lost.

Isolation after retirement is a problem.  Everyone needs to feel connected and have a sense of belonging.  Along with this same line of thinking is the need to learn and to feel that we are continuing to develop and grow.

If you continue to reach out to others, especially as you age, you will be the definition of aging gracefully.

The Mental Body

How vital and vibrant your mind depends on how you treat it as you age. If you fill your head with negative talk or surround yourself with negative situations and individuals, your body and your aging process will show this.

One point made by the National Academies report is a bit less obvious: The physical groundwork for dementia, and even for less drastic levels of mental decline, are likely laid years — and possibly decades — before symptoms of cognitive difficulty become evident.

That fact, increasingly borne out in research, underscores the importance of lifelong habits in delaying or preventing cognitive decline and dementia. The best studies of blood pressure and dementia, for instance, suggest that people who manage their hypertension in their mid-30s see a benefit well into old age.

Never Seems to Age EmbracingAging.us

Research/Studies show that dancing greatly reduces the risk of Alzheimer’s and dementia.

But dementia’s long gestation also means that researchers will need to test interventions for cognitive diseases in younger and younger subjects. That will require identifying people at higher risk of developing cognitive problems as they age and ensuring their participation in clinical trials.

And, because it will take decades for many of these trials to yield conclusive results, young people intent on improving their long-term cognitive health will have to act on recommendations that aren’t yet grounded in unshakable science.  (LA Times, Melissa Healy)

That’s all for today friends.  Finally, I hoped this post “Never Seems to Age” helped you.  I would be so appreciative if would take a moment to share this post with your favorite social media outlet.  Please feel free to leave your comments and share your healthy aging tips.

I’m Karen with Embracing Aging,

Reminding you to embrace your age.

 

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