Update on Lifestyle Changes and Healthy Choices

Celebrating the Successes and Planning for the Struggles

In my last post I discussed how 90% of heart disease could be prevented through lifestyle change. I boldly stated these would be simple lifestyles changes-hahaha what was I thinking? Life happens, obstacles pop up and things don’t go as planned. Does that sound familiar? .

So here is an update on my successes and areas where I need to focus and come up with a better plan. Like this daisy that is still blooming even though it is fall and everything is ending I will continue to blossom.

  1. I have started taking this fish oil. It contains pure Norwegian Arctic Cod oil (Omega 3), Pomegranate Seed oil (Omega 5) and Pollock Fish oil (Omega 7). I am going to take a double dose for a month to see if I can increase my LDL and reduce inflammation.

Update -woo hoo-I have been totally nailing this one. I have been taking a double dose for the last two weeks for the win!

  1. I will continue the morning walks with my dogs. We currently walk for 19 minutes. Ideally I will bump this up to 30 minutes but that will be down the road. I don’t want to try to do too much and then not be able to make any improvements.

Update-well rain happened. Cold, wet rain, dreary days and darkness made it really easy to stay inside. I didn’t make a plan for the walking in the rain and mud.

  1. I am going to add weight bearing exercise back into the routine at least 3 times a week. Three times seems doable. I was doing this earlier in the year and slipped out of the habit.

Update- I have added a weekly weight bearing session. With the rainy mornings I will focus on completing 3 weight bearing sessions this week. It is frustrating for me to add weight bearing exercises because I always gain several pounds for several weeks and this can be discouraging. I have also joined a 30 Day Plank Challenge group. Up to a 90 second plank on Day 15 for the win!

  1. I am going to focus on losing the fat in my mid-section. Notice I didn’t say weight. My main focus will be on measurement. My waist has grown several inches over the summer and I need to reduce it.

Update-This is an area I am proud of. Even though I didn’t fully complete my easy lifestyle changes I still had a reduction of an inch in my waist! Celebrating the little victories!

    1. I am cutting out sugar. This will be the hardest thing for me. Sugar is in almost every single processed product. Sugar causes lots of inflammation in the body. I am an avid label reader so I will just have to leave them on the shelf.

Update– Sugar is my nemesis. Ugggg. I can go 10 days before I cave in to a craving. Then it is a very slippery downhill slope. I obviously do better when sugar, especially candy, is not in the house. I love dipping a miniature chocolate bar in peanut butter and those little chocolate bars are everywhere thanks to Halloween.

    1. I am leaving all processed flour behind. This isn’t too hard as I have a gluten allergy. Adios to my GF pasta. Hello zoodles and spaghetti squash.

Update-this was harder than I thought. I have a delicious, easy to make casserole that my kids call, “Lasagna, Not Lasagna.” Who wouldn’t love noodles and melted cheese?!?! I had a few long days and it is so easy to make and toss in the over. To overcome this hurdle I am going to focus on meal planning, especially paying attention to which vegetable we will be eating.

    1. Goodbye starchy potatoes. I know you raise my blood sugar and you just aren’t good for my body.

Update-I have stayed away from the white potatoes. I was able to meal plan and cook two sweet potatoes ahead of time. The meal prep made a simple, easy to reheat lunches.

My motto this week will be slow and steady leads to better health. Trying to complete too many changes is overwhelming and leads to failing and, ultimately quitting. The focus this week will be increasing my weight bearing exercises to 3 times and planning my meals. If the weather cooperates I will even add in some walks. I am going to celebrate the wins that I did have and make plans for the areas where I struggled.

What do you do to stop eating sugar?

 

 

 

Lifestyle Change

Listening to My Body

My body has been trying to tell me it isn’t balanced. My waist has slowly grown over the summer. My energy has started decreasing and I just haven’t quite felt like myself. It has taken me a little while, okay several months, for me to listen to the message my body was clearly sending! My doctor sent me for labs. After reviewing the labs we determined my body is definitely not creating the important hormones like it used to. My labs indicated I have a lot of stress. The bloodwork doesn’t lie. I need to figure out a way to reduce stress.

A couple of weeks later I had the opportunity to have the PULS testing done at a special rate. The PULS test is a simple blood test that can identify undetected heart disease through 9 clinically significant biomarkers. I do have high blood pressure and am middle aged so participating in this test seemed like a no brainer! I was scared to get the results but figured that knowledge is power.  I received the results  and they are and aren’t quite what I expected. I expected to be in the normal range-which I was, I expected to see I have too much stress, and I expected to see that my visceral fat was high. I didn’t expect to see my heart age is 15 years older than my chronological age. That was a real eye opener.

The good news is 80% of heart disease can be eliminated through life style change. 80%-that seems like a no brainer. Why aren’t more people making simple adjustments to their lives to decrease their chances of heart disease? It won’t be easy and I will have to be committed to my own success but I am worth it!

Lifestyle Changes and Healthy Choices

Disclaimer: I am not a doctor. I do not purport to be a doctor. I am not licensed to practice medicine. These are ideas I have discussed with knowledgeable people.

Here are five simple lifestyle changes I am going to make:

  1. I have started taking this fish oil. It contains pure Norwegian Arctic Cod oil (Omega 3), Pomegranate Seed oil (Omega 5) and Pollock Fish oil (Omega 7). I am going to take a double dose for a month to see if I can increase my LDL and reduce inflammation. After a month I will take the normal dose. To purchase leave a message at here and somebody will be in touch with you shortly. This fish oil is $66 for a month supply and can be reduced to $55 with a three month commitment.
  2. I will continue the morning walks with my dogs. We currently walk for 19 minutes. Ideally I will bump this up to 30 minutes but that will be down the road. I don’t want to try to do too much and then not be able to make any improvements.
  3. I am going to add weight bearing exercise back into the routine at least 3 times a week. Three times seems doable. I was doing this earlier in the year and slipped out of the habit.
  4. I am going to focus on losing the fat in my mid section. Notice I didn’t say weight. My main focus will be on measurement. My waist has grown several inches over the summer and I need to reduce it.
    1. I am cutting out sugar. This will be the hardest thing for me. Sugar is in almost every single processed product. Sugar causes lots of inflammation in the body. I am an avid label reader so I will just have to leave them on the shelf.
    2. I am leaving all processed flour behind. This isn’t too hard as I have a gluten allergy. Adios to my GF pasta. Hello zoodles and spaghetti squash.
    3. Goodbye starchy potatoes. I know you raise my blood sugar and you just aren’t good for my body.

Reduce the stress in my life. I am not sure where to start with this.

Please help me- what do you do to intentionally reduce stress in your life?

 

Glutathione-the Master Anti-Oxidant

Protects, Detoxifies and Supports Every Cell

Do you ever wonder why you can’t remember things like you used to? Why it takes you longer to recover from a workout? Why you no longer can get a good night’s sleep and feel rested in the morning? Brain fog, fatigue, aging skin and lack of energy occur because our glutathione levels decrease as we age. The decrease in the body’s ability to create glutathione is also affected by being exposed to pollution, stress, poor diet, lack of exercise and any other environmental stressors.

Well crap, that is a lot of discouraging news. I promise it gets better.

I had my last two children later in life. I was considered to have “advanced maternal age.” Would you believe the doctor was brave enough to say that to a pregnant woman? Don’t worry-no bail money was needed. I remember longing for restful sleep. Rest was elusive. My children were sleeping through the night-why wasn’t I?

I was offered a supplement that had the patented ingredient Riboceine™ which was created specifically to increase my body’s ability to produce glutathione. In a final act of desperation I purchased the supplement from my friend and started taking it. Lo and behold I started waking up refreshed. My energy increased. I felt at least ten years younger. Surprise of all surprises came when I no longer hobbled out of bed and gingerly made my way down the stairs. I was able to walk normally as soon as my feet hit the carpet and the pain in my knees completely disappeared. I could actually walk without my knees cracking and popping. It really brought up my hide and seek game!

I did not know the power of increasing my glutathione levels, heck I didn’t even know what glutathione was, until I started taking this product. The patented technology allowed my body to absorb cysteine in my digestive system and start increasing my glutathione levels.

Glutathione is the most important molecule in every cell of our body. How can you get this biological ninja?

Well, you could buy a bottle off the shelf. Be wary- that glutathione most likely will not survive the intestinal track. Should it survive the intestinal track it probably will be too large for the cells to absorb. If you had lots of extra money, you could have get your glutathione  through an intravenous line. This is effective but it is expensive and the positive effects are short lived. Or you could be one of the smartest people around and you could purchase a bottle of the patent approved powerhouse (with independent scientific studies to support its’ effectiveness) that will not only survive your intestinal track and be small enough for the cells to absorb, from yours truly.  Your body will start producing more glutathione and you will have more energy and sleep better.

What would you do if you felt rested, had more energy and left the mental fog behind? Are you ready to start living your biological best life? Leave your information below and I will personally be in touch. Thanks.

 

 

 

 

Plan Your Best Morning Ritual!

Can you imagine waking up on Monday, or any other work day morning, and not have to rush out the door? Wouldn’t it be amazing to have a morning ritual that allowed you to do something you totally enjoyed before heading out the door?

Prince
Prince-cause of the morning ritual upgrade!

Last October we brought a new dog to our home. He was a morning dog from an earlier time zone-ugh. (Just ask my kids-they will tell you to not wake up mom unless there is blood.) Every morning, before my alarm goes off, he will gently touch me with a front paw. If I roll over and ignore him he will make a little rolling sound, not quite a growl and not quite a bark, just a, “Come on already. Invite me up to scratch my ears,” noise. Sometimes I will keep my eyes closed and he will lay back down. At that point I start to worry that he needs to go out and there is absolutely no going back to sleep. After months of gritting my teeth, being sleep deprived and incredibly grumpy I decided to embrace the early morning wake ups. This is how I created a joyful morning ritual. If this former night owl can do it, you can do it too by following these steps.

Step 1. Imagine two or three things that would bring you joy in the morning and set a positive tone for the rest of the day. I decided I would walk the dogs then drink my Trimmy Lite coffee and invest in myself by reading or watching something that improves my life. Eventually I would also like to add time to write and post on social media but I need to work up to that. It is taking a while to adjust my natural circadian rhythm.

Step 2. Figure out how much time it takes to accomplish each joyful morning ritual. Remember to add in preparation time and clean up time. I knew it took me approximately 40 minutes to put harnesses on the dogs, walk them and return home. I planned on another 20 minutes to make my coffee and invest in myself. Ultimately I would also like to spend at least 30 minutes writing and posting on social media.

Step 3. Add the times together. My joyful morning ritual would take an hour. Adjust your morning alarm to allow for your new morning rituals.

Step 4. This is one of the most important steps. Adjust the time you go to bed. Ask yourself how much sleep you need to wake up feeling rested. Using reverse engineering to determine your new bed time by counting backwards the amount of sleep needed from your wake up time. As an added bonus set an evening alarm to remind you to head to bed. I have two evening alarms set on my phone: one to let me know when to start winding down and the second to remind me to brush my teeth and wash my face. I have also added a few extra minutes where I can read a book. I have found reading a book allows for better rest than if I read on an electronic device.

Step 5. Consistently use self-discipline and you will have an outstanding morning ritual that will start your day off on a positive note.

Step 6. Adjust your routine as needed. I thought I could easily get up one and a half hours earlier than normal but it just wasn’t working for me. I reviewed my morning routine and determined what I could comfortably handle each morning. I eliminated one activity and will add it back to my morning ritual at a later point in time.

Instead of being grumpy and exhausted I am finding I have a lot more enthusiasm and energy every day by incorporating this new joyful morning ritual. What things would you include in your morning ritual?

Say What- You Can Still Permanently Lose Weight After 45?!?!

Aging and metabolism

My metabolism came to a screeching halt when I entered my forties. Nobody really discusses the pitfalls interesting signs of aging: metabolism slowing down, weight gain, lack of energy, thyroid issues and fluctuating hormones.

Weightloss

I gained over 20 pounds, felt frumpy, lacked the energy to play with my kids and my metabolism was so slow that I could walk through the bakery section and gain 5 pounds!

Frustration and Desperation

I was eating very little and the pounds kept creeping on. Everything that used to work,  when I was younger, watching my diet and increasing physical activity, no longer worked. I tried a popular diet-you know the one they advertise on commercials where they send you the pre-packaged meals. I lost nine pounds and when I finished the last meal the weight returned with some extra hitch hikers. I even tried that colored drink and the weight came back when I stopped taking it. I did not want to have to take something for the rest of my life to maintain a healthy weight. I needed something that would jump start my weight loss, not be a diet, in the sense all the weight returns once I stopped. I wanted a permanent lifestyle and not a diet. Something that didn’t limit me and allowed me to eat the same meals with my family. Sounds impossible right?

Ready to Make the Change

My daughter took the picture on the left and I was surprised at how fluffy I looked. In January of 2016 I weighed my all time heaviest. My search for a weight loss answer intensified. I spent hours researching. I didn’t want  a stimulant or something full of chemicals. I wanted a product that would encourage my body to start doing the work. I finally found a product that met my requirements, would jump start my metabolism and wouldn’t have to be taken for the rest of my life. As a bonus, it enhanced my body’s ability to naturally increase glutathione levels and helped detox my body. (Glutathione is the least known powerhouse molecule found in every cell of your body! ) Finally I had the courage to open the bottle.

Success on the Weight Loss Journey

I had purchased a one month supply. There was a money back guarantee so I had absolutely nothing to lose except for the unwanted pounds.  I followed the directions and took two capsules fifteen minutebefore every meal. I also ate one bar for a morning snack every day. I started to take a daily walk. I am so thankful I started!  It really did flip my metabolic switch and jump started my weight loss. This product helped maintain my muscle mass, and helped my body start changing food into fuel. I  had more energy. The weight came off with ease-say what?!?!? The weight came off with ease! It was so exciting!

Maintenance

At the end of the month I changed my diet and removed all sugar, gluten and most processed foods.  I continued walking and added some light weight lifting. By January of 2017 I had maintained a weight loss of  23 pounds (picture on the right) and I had the energy to climb Koko Head Stairs in Hawaii, an equivalent to 81 floors!

It has been 18 months and I have maintained the weight loss. I only used one bottle of this weight loss powerhouse. I am down one shirt size and one to two pant sizes! One bottle of supplement, removal of gluten and sugar from my diet and walking has totally changed how I approach these middle years. They are going to be the best years yet.

Weight Loss Journey Update

The manufacturer of the product has created a holistic system to support people starting their weight loss journey. Their product now includes a ninety day plan for life which includes: food guides, recommended exercises complete with videos, monthly guides for the first three months and a monthly newsletter.   I was so impressed with this product that I have partnered with the company.

What are you waiting for? In six months you will wish you had started your weight loss journey.

Want to find out more? Please fill out this form and I will send you a personal, no pressure email.

 

 

 

The Pot Holes of Life

What do pot holes and every day problems have in common?

There are times when it is easier to figure out a way around a problem rather than taking the time to figure out a solution.

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I took my dogs for our morning walk and noticed that all the pot holes on our road were filled with gravel. Like many of my neighbors I had spent the last eleven months creating an intricate driving pattern of sashaying from side to side and driving on the wrong side of the road to avoid these holes. How did the holes get filled?

It turned out our new neighbor took it upon himself to repair our road using extra gravel that had been washed from the road.Why didn’t I think of this? Why didn’t anybody else think of this? Such a simple solution to an every day problem.

I realized the pot holes were like the problems we face every day. We all have times in our life where we take the easy or quickest route around a problem instead of taking the extra time to actually solve the problem. There are a number of reasons why we don’t solve problems. Our “to do” list is seven miles long, the next appointment is in ten minutes, or we overthink solutions.  We just don’t think we have time to figure out an answer. Although taking the time to properly solve the problem would save us lots of time in the bigger picture.

I would love to hear what pot holes are you avoiding in your life?