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

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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

 

Top 5 Weight Loss Plans

Top 5 Weight Loss Plans

Determining which Top 5 Weight Loss Plans will best help you with your goals is a task that I sincerely hope to help you with today.

Weight loss is hard and to make it more challenging there is so much information to sift through that it can be daunting.  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.

So without further ado, let’s get started sorting out the Top 5 Weight Loss Plans.

The Atkins Diet, Eat Right Not Less

Top 5 Weight Loss Plans EmbracingAging.us

Top 5 Weight Loss Plans

First, in the Top 5 Weight Loss Plans is the Atkins Diet plan.  This is a low carb approach to weight loss.  See it on Amazon

Dr. Atkins, a well-known cardiologist, limited his patients’ intake of sugar and carbohydrates.

As a result, many of his patients successfully lost weight and kept it off – even though they had previously been unsuccessful on regular low-calorie diets!

The body burns 2 types of fuel. Sugar (carbs that are converted to sugar) and fat.  A person can be on a low-calorie diet but still consume too much sugar. Which fuels cravings for more carbohydrate which makes it difficult to lose weight.

Atkins claims that by consuming a low carb, low-calorie diet, a person is less hungry and more satisfied. This also helps reduce cravings for carbs.

100 DELICIOUS WHOLE-FOOD RECIPES: Not only are the recipes in this book low in carbs and sugar, but they also contain a healthy balance of proteins and healthy fats, and they are nutrient-dense.

MEAL PLANS TO HELP YOU ACHIEVE YOUR GOALS: Six full weeks of meal plans packed with variety, these healthy takes on classic comfort foods offer simple solutions for eating the foods we love in a healthier way.

Reviews:

Andrew says, “I’ve been looking for a decent diet program. I was going to try Keto but read somewhere that Keto was basically just the first stage of Atkins so I thought I would look into it and lo and behold they were releasing a new book. Arrived yesterday and so far it’s really good.

While I already knew some of the science behind it, it does a really good job of explaining the program for new people and the recipes look good although I do wish they had pictures for every recipe. While an Atkins veteran might not find this worth buying, anyone looking to start their weight loss journey should start here.”

Review:

Next, G. Taylor has this to say, “It’s a lifestyle, not a diet. Once you realize that you can lose all the weight you need to and keep it off. Take it from me. I lost 125 lbs and then went right back to old habits… hey, the diet is over. Gained 75 lbs back. 16 months ago I decided that “diets don’t work”! Now I live a low carb lifestyle and have lost 100 lbs. I am happier, look good and feel great! Again… it’s not a diet. It’s a lifestyle, and that means for LIFE.”

Review:

Finally, Kelly Faas had this to say, “Positives: The graphics and page layouts are nice.
Cons: The first 100 pages are all rehash of the Atkins program. Good info, but not what I was looking for. This is just old info that is being re-wrapped in a pretty bow for those who don’t know anything about the Atkins program.

The recipes are nothing new as well. Some are so simple they shouldn’t require a full-page recipe, but perhaps a page of “what you can do with an egg,” for example. Many of the recipes do not have pictures. I am a visual person and like to see what I am cooking should look like.

Overall: It is a good-sized book, sturdy cover, nice pictures, the print is appealing…………..but if you have been working the Atkins plan for a while, you will be disappointed. If you are a newbie, looking for who Dr. Atkins was, the history of the plan and very basic information, then this is the book for you.

Number 2 on the Top 5 Weight Loss Plans is

The Keto Diet by Leanne Vogel:  See it on Amazon

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Top 5 Weight Loss Plans

 

The Keto diet claims humans thrive on high-fat, low-carb diets. The Keto diet claims also that scores of people around the world have discovered that a ketogenic lifestyle is a key to weight loss, disease prevention and intervention, and more vibrant life. The Keto diet suggests gone are the days of constant hunger and low energy. This book leads you on a path to better health, a slimmer waistline, elimination of cravings, and endless energy.

I personally have tried ketogenic dieting and I have had success with losing weight. One thing is for sure, I was never hungry. Really helpful when you finally get serious about losing weight.  This is why I chose “The Keto Diet” as number 2 on the Top 5 Weight Loss Plans.

Author’s Biography

Leanne Vogel is the founder of Healthful Pursuit, best-selling author of over 11 health programs, host of The Keto Diet Podcast, and the creator of Fat Fueled living – a holistic, paleo-friendly approach to a ketogenic, high-fat diet. She has been in the field of nutrition since receiving her holistic nutrition certification in 2007. Leanne shares free videos, podcasts, recipes and keto-friendly resources on her blog, healthfulpursuit.com.

Reviews:

One review from D McC mentions that Keto has Beautiful illustrations, a very thorough and comprehensive guide to every aspect of keto you can think of, and also great recipes (all dairy-free with the option of subbing in dairy).  Keto lists types of fats/oils, how to make kinds of nut milk, to different types of keto, to what to expect from side effects.

Review:

From Kathy Lonergan is this rave review:   The approach in this book offers so many options and is much more practical, the recipes are great and easy to make, and the ingredients are easy to find. This is the first time I’ve been able to stick with it for almost 3 weeks and am actually experiencing the benefits….loss of sugar cravings, more energy, less inflammation, and improving digestive issues.

My husband is really liking it too. He was miserable the last time we tried it but was willing to give it another shot. I highly recommend this book whether you’re just starting out or have experience with this way of life. Other books I’ve tried to read required a master’s in some area of science to understand it all. this book is an easy and interesting read, for the everyday person.

Review:

Finally, this last review from Colorado Sun; Leanne is down to earth, relatable and clearly knows Keto like the back of her hand. This is my first experience with a Keto Diet; I’ve done Atkins several times. This diet is far superior to Atkins because of the focus on nutrition and the quality of food.

I’ve been doing the Daily Fat Burner (the one suggested for nursing mothers) plan and much to my surprise it put me in ketosis the first week, even while I enjoyed fruit throughout the week. It is an all-encompassing textbook for Keto; really the only book you’ll need. I have been doing the dairy-free option and even though I went through cheese withdrawals I feel so much better. I highly recommend the book!

Number 3 in the Top 5 Weight Loss Plans list

The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss by Julene Stassou MS RD (Author)

Top 5 Weight Loss Plans EmbracingAging.us

Top 5 Weight Loss Plans

The Mediterranean Diet (See it on Amazon) is more than just a diet—it’s a sustainable way of life.”—Mark Sapienza, MD

Deciding to diet is easy, but finding and sticking to a diet long enough to keep weight off and feel the results isn’t always so simple. No one knows this better than the author and dietician Julene Stassou, who recommends the Mediterranean diet to anyone looking to leave fad diets behind for lasting results.

Serving up mouthwatering recipes and weekly meal plans alongside realistic routines for losing weight, The Mediterranean Diet Weight Loss Solution is your go-to reference for a long-term lifestyle change. Not just another diet book to help you lose weight.

Reviews:

This review from Gerri states, “after a heart scare, cardiac doctor recommended a (low sodium, low carb) Mediterranean diet. Thank you, doctor! Having no idea what a Mediterranean diet looked like…I turned to Amazon for a solution. Enter the Mediterranean Diet Weight Loss Solution! I am so glad I ordered this reasonably priced book. The recipes are so easy to follow and normal foods.

The dishes are so flavorful and filling, you feel like you must be cheating. The included, complete shopping lists simplify the grocery buying and planning. I do modify and lower the salt just a bit, to accommodate our low sodium needs. We don’t really notice as the Mediterranean spices add so much flavor to the dishes! I highly recommend this book! My husband and I have each lost 20 pounds in just over three months.”

Review:

This next review by Mary Babcock speaks volumes: ” Who knew eating healthy could be so delicious. I am in week 2 of the plan and have enjoyed every meal. The ingredients for the meals are at my local store, and I live in a smaller community. The recipes are easy to follow, and the utensils needed to cook the meals are normal utensils.

highly recommend this book as I feel better, the food is delicious, it is easy to prepare, and simple to find in stores. If a person reads the intro, the recipes, and purchases items on the already prepared shopping list, it is a near painless process to move to healthy/delicious food.

Prior to purchasing this book, I did little to no cooking. Reading the recipes and suggestions for preparation prior to cooking has proved to be most effective at facilitating the cooking process even with a novice cook like me. I am losing weight, which is somewhat of a surprise as I feel satisfied (not deprived or starved).”

Review:

Allie O. says, “This is a fabulous book and I would highly recommend it! It has encouraged me to be more mindful of what I’m eating as well as what I’m purchasing at the supermarket and feeding my children. It has motivated me to take my bicycle, walk, take the stairs…and it includes various strength training exercises that are clearly outlined.

The recipes are delicious and easy to prepare and focus on “whole foods”. The Mediterranean Diet is not just a weight-loss plan, it’s taking a holistic approach to creating better daily habits as they relate to food and exercise. The book is laid out in an easy to read format with wonderful photos!

Not only is the Mediterranean Diet extremely healthy it also leads to longevity. So for that reason, this plan is number 3 on the Top 5 weight loss plans.

The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy by Marla Heller

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Top 5 Weight Loss Plans

The DASH diet (Dietary Approaches to Stop Hypertension)  See it on Amazon

The DASH diet isn’t just for healthy living anymore–now it’s for healthy weight loss, too. Using the newest DASH diet research, bestselling author, foremost DASH dietitian and leading nutrition expert Marla Heller has created the most effective diet for quick and lasting weight loss.
This is the only book to bring you the latest updates for the DASH diet, integrated with the latest weight loss research, which works synergistically to maximize results. This effective and easy program includes menu plans, recipes, shopping lists, and more. Everything you need to lose weight and get healthy!
Readers will enjoy a diet rich in fruits, vegetables, low-fat and nonfat dairy, lean meats/fish/poultry, nuts/beans/seeds, heart-healthy fats, and limited amounts of whole grains.
Banished are the empty calories from refined grains and added sugars. The result: improved metabolism, lower body fat, improved strength, and cardiovascular fitness–with the diet plan proven to lower cholesterol and blood pressure without medication, and without counting calories!

Reviews:

J. Adams says, “This book has helped me tremendously! My doctor recommended the Dash Diet for my high blood pressure. I have to say, it was not easy to break my addiction to sugar. Phase one (2 weeks) is painful. I failed a few times before finally breaking through and sticking with it.

Review:

I had SO much success on phase one, I was afraid to move on and reintroduce fruit and whole grains to my diet so I remained on it for another 2 weeks. In one month of following the diet closely, I lost almost 20 pounds. My blood pressure dropped so dramatically that my medication had to be significantly decreased.
 I did not do the exercise as recommended in the book due to very low energy levels but imagine that if I had, I would have lost more weight. I highly recommend this book to anyone who has high blood pressure or cholesterol and wants to lose weight.

Review:

Next is Misty Dawn’s review. “When my doctor suggested this instead of medication, I figured it was worth a try even though I was not very excited about it. Totally easy read and so helpful. I’ve recommended it a few times already. No one ever thinks a diet will make the difference, but this one made all the difference for me.

Review:

Finally, Temis Clark says in part,  “I bought the book back in December, but didn’t start the program until 01/13/2014. The book is basically divided into 2: 14-day plan for quick body reset and results, during which carbs and fruits are completely removed, and another 14 days where both of them are slowly reintroduced. The purpose of the first 14 days is to stabilize blood sugar and get rid of cravings, and does it work!

I’ve been in the movies, and not eat popcorn. I sat 2 days ago with my nephew while he ate Doritos and popcorn while watching a movie back home and I didn’t even blink.

In the first 7 days, I lost 3.3 lb, my swollen (fat) belly has reduced a great deal, my hands are starting to look more like an adult’s and not a baby’s. I haven’t really been hungry since I eat every 3 hours or so, but smaller portions, and I get full with a lot less on every meal. This program is great.

I have friends and family members who struggle with hypertension so this one’s for you. I really liked this one for number 4 of the Top 5 Weight Loss Plans

Dr. Neal D. Barnard has been at the forefront of cutting-edge research on what it really takes to lose weight and restore the body to optimal health. Now, with his proven, successful program, in just three short weeks you’ll get fast results-drop pounds, lower cholesterol and blood pressure, improve blood sugar, and more. With Dr. Barnard’s advice on how to easily start a plant-based diet, you’ll learn the secrets to reprogramming your body quickly:

· Appetite reduction: Strategically choose the right foods to naturally and easily tame your appetite.

· Metabolism boost: Adjust eating patterns to burn calories faster for about three hours after each meal.

· Cardioprotection: Discover the powerful foods that can help reduce cholesterol nearly as much as drugs do in just weeks.  See it on Amazon

Whether you are one of the millions who are anxious to get a jumpstart on weight loss or who already know about the benefits of a plant-based diet but have no idea how or where to start, this book is the kickstart you’ve been waiting for.

Complete with more than sixty recipes, daily meal plans for the 21-day program, tips for grocery shopping, and more, this book will teach you how to make the best food choices and get your body on the fast track to better health.

Reviews:

Francesca says this about the plant-based diet, “I have been on the diet for 4 weeks now, as it made me feel a lot healthier, I don’t miss meat, fish, eggs or dairy… I am surprised, I thought it would be much harder. There are so many things to replace the protein, without all of the fat.

I have lost 6 lbs, but better than that I feel good. I consider myself to be well educated in foods and nutrition, but I learned so much from this book, it is very well written and so easy to understand. I highly recommend it. Of course, as the book says, check with your Dr before starting any diet.

Review:

Regina Loveday says, “Excellent book for wanting to live a more healthy life by introducing the plant-based way of eating. Dr. Neal Barnard writes for the common man to easily understand how certain foods affect our bodies backed up with scientific research that he himself has been involved in for many years.

It is very educational, motivating and exciting as he makes it interesting and fun to begin a process of doing something good for yourself & your body. I highly recommend this book to anyone!

Review:

Finally, Wifesk1 says this, “My vegan bible. I refer to this book often and recommend it to others who are considering a vegan diet. the recipes are easy and delicious. I’ve cooked almost everyone in the book. This helped me change the way I eat and lose weight in the process. By omitting meat and dairy, I lost 20 pounds without trying and lost that paunch. I highly recommend this book to anyone contemplating a whole foods diet. This makes it easy.

By all means, talk to your Dr. about which diet plan would be the safest and most effective for you.  You may have special health concerns that need to be addressed before starting a new diet plan.  Diabetes, high blood pressure, and chronic pain and others are worth discussing with your doctor.

This plan is a plant-based diet and a lot of people have had great success with this type of diet plan.  This is why I chose this plan for number 5 in the Top 5 Diet Plans.

Make yourself a priority.  You deserve to be energetic, vital and bright.  I encourage you to try to do what you can to feel your best.

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

 

 

 

 

 

 

 

 

 

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Creating Energy Fast

 

Creating Energy Fast


Creating energy fast when you don’t have any energy can be a little tricky. That’s why I have the steps you can take to feel better and start moving your body so that the energy you create for yourself will grow and help you feel like doing more activities or exercise. 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. This post list ways you can create energy from the fastest descending in order to the next fastest and so on.  With that being said, let’s get on with this very energetic post. When I weighed 380 lbs. These were some of the things I did to help me keep going even though I wanted to quit.

Quitting is not an option when there are kids to help get ready for school.   I had meals to plan and I had to keep going even though what I preferred to do was lay in bed all day or sit on the couch and watch T.V. Nowadays, you can say, “Alexa play a workout video” and bam, just like that you are getting off the couch and shaking your groove thang. ☺

Focused Breathing for Creating Energy

Focused breathing for creating energy.  We have all heard about the breathing techniques to help us relax. However, there’s a breathing technique to help you feel more energetic. While slow deep breaths are calming, faster rapid controlled breathing will help you create energy fast. Brilliant I say. You literally do the opposite of the relaxing breathing technique. Why this works is simple. Your diaphragm is the largest muscle in your body, therefore, moving it will help you through faster breathing to create more energy. The keyword being controlled faster breathing, not hyperventilating.

Try a Caffeinated Power Nap

Sometimes I need a cup of coffee to get me through the afternoon.  Other times I need a powernap not more than ten to twenty minutes so as not to disturb my night-time sleep routine.  I discovered the caffeinated powernap and it is fabulous. It’s just like it sounds. Drink a cup of coffee and then hit the couch for a short nap the caffeine kicks in just about the time you should wake up and it’s like getting two for one at your local discount store. woohoo!! I feel better already. Taking a caffeinated power nap definitely creates energy fast.

Use Your Timer

Using a timer is a fantastic way to get anything done and can be a big help in creating energy. If you only feel like doing ten minutes of walking then set your timer on your phone or your microwave and go walk around the block. Can’t get up the energy to walk around the block then try walking a loop inside your house.

 Wonderful Ways We Can Use Our Timer:

  • For focused breathing
  • walking
  • visualization
  • meditation
  • power napping
  • Do 5 minutes today and 6 minutes tomorrow and so on.

Visualization is a fantastic tool to help you feel more energetic.  I like to visualize my whole day being successful. Starting with putting on my make up( by the way just getting a shower or doing your makeup helps a lot when creating energy) then I like a light breakfast like coffee and a yogurt. Moving on to my gym routine then coming home to blog. I like to eat a light lunch usually leftovers from the night before.  Then, I imagine what we’ll have for dinner. Followed by spending time with each one of the kids and winding up the evening with some needlepoint and a nice early bedtime.

Visualization is a lot like planning except it’s your vision that flows effortlessly and feels right to you and sets you up for a very positive experience.  That’s HUGE for me. It makes all the difference in the world when I visualize my day.

Prayer

Whatever God or positive energy you believe in, make sure to also to thank God for being with you as you go through your day. Feeling Love and light and knowing God only wants you to be a success is priceless. This keeps you moving forward and helps keep the negative mental chatter away. As we all know the negative mental chatter is draining energy.  We want all our energy that we are busy creating, physical and mental to be positive. I have a bratty inner voice that I am not afraid to tell shut-up.

Connect with a friend

 

Connecting with a friend can go a long way toward creating energy. 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 not working as far as having enough energy to do the things you need to do and want to do.

 

People, Girls, Women, Coffee, Drink

A Furry Friend

A friend can also be a pet. Go to the local shelter and get a sweet dog to go with you on your walks sometimes if we have a purpose to get up and move around, a sweet fur baby we can walk, that can make a big difference in our level of energy. It will benefit both of you so much.

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take your fur baby for a walk

Baby steps

Baby steps are how you overcome feeling overwhelmed. The best way to eat an elephant is one bite at a time.  I didn’t want to walk when I weighed 380lbs.  A friend recommended that I get up and walk to the front door once a day for two weeks.  Then after I mastered that I walked to the mailbox.  If your mailbox is by the front door, walk to the end of your driveway.  Find those baby steps and let them lead you to progress. This bit of progress quickly motivates you to do other things you may have been putting off. A little effort every day is better than doing nothing.

I hope this blog post stimulated some ideas of your own.  You know best your environment, furthermore, I hope you’ll take advantage of things around you that maybe you haven’t thought of using before to help you create energy fast.

If you enjoyed this discussion and have ideas you’d like to share, feel free to leave your comments and share this post with friends.

I’m Karen with Embracing Aging,

Reminding you to embrace your age

 

 

 

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