Be nice to yourself

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...Start being nice to yourself, your authentic self, then try being nice to everyone else." - Julia Cameron

Fat Talk

Are you guilty of fat talk? What this video. It's only 2 minutes but it can really change how you talk to yourself!

Insulin Resistance = Carb Intolerant

If you eat a high carb diet (as in breads, starchy vegetables and processed foods), are overweight, been diagnosed with Type II diabetes or are insulin resistant, watch this video. I've included a summary of the highlights. Very interesting theories about what our bodies need and do not need to be healthy and at a healthy weight.

Disclaimer: For your information - I am not responsible for what you chose to do with the information.

The Many Facets of Keto-Adaptation: Health, Performance and Beyond

Jeff Volek

http://youtu.be/GC1vMBRFiwE

Ketone Terminology

Ketones - small energy containing substances derived from fatty acids that provide fuel to the body.

Ketosis - a metabolic state characterized by an increase in ketone production, usually marked by blood levels greater than 0.5 mmol/L.

Nutritional Ketosis - the process of accelerating production of ketones through restriction of dietary carbohydrate.

Keto-Acidosis - a dangerous side effect of Type I diabetes where ketone production reaches levels above 10 mmol/L. this does not happen in non-diabetics.

Keto-Adaptation - the process the body goes through when it is exposed to limited carbs and continuous elebated ketone levels. It is characterized by a shift to using predominately fat for fuel, and takes at least several weeks if not months to fully develop. Evolutionary - we evolved with a low carb diet.

·         Once body adapts to low carb, ketones help with symptoms of hypoglycemia, can have lower blood sugars with no symptoms

·         less generation of free radicals with ketones

·         more efficient with providing ATP energy

·         act as signals to increase gene expression of whole array of anti-oxidant genes/suppresses oxidative stress

·         decreased inflammation

·         decreased blood pressure

·         improved insulin sensitivity

·         better fuel delivery to brain

·         decreased central fatigue

·         less lactate

·         better/faster recovery

·         improved host defense against infection

Insulin Resistance = Carb Intolerance

So when you are lactose intolerant you avoid milk, if gluten intolerant, you reduce/avoid gluten containing foods. So why, when we are carb intolerant do we continue to eat unhealthy carbs?

Carbs are more than fuel, it's a potent regulator of metabolism. They control how body burns fat.

·         Storage is limited, thus when we digest carbs and absorb it as sugar, the body is forced to prioritize burning that sugar while simultaneously impairing access to and use of fat. Most peopple do not burn all the energy from carbs from activity so instead it is stored as fat. This also locks people into storage mode.

Ideal scenario of carb use:

Ingest carb - blood glucose - converts to glyogen - oxidized in muscle (burned for fuel)

If insulin resistant/carb intolerant:

ingest carb - blood glucose - glycogen - lipogenesis (fat synthesis) in liver and makes saturated fat - damage (metabolic syndrome, type II diabetes)

How low to go?

Some need to restrict to 50 grams a day to bring on nutritional ketosis, but for highly insulin resistance, may need to lower to 30 grams/day.

Despite being higher in saturated fat, a low carb diet decreases circulating levels of saturated fatty acids. The SFA's are being used for fuel in absence of high carbs.

Clinical applications of low carb, ketogenic diet:

• ·         prevent/reverse type II diabetes
• ·         weight loss
• ·         decrease cancer
• ·         neuroprotection: epilepsy, aging, Alzheimer's, etc.

 "Half of what we know is wrong, the purpose of science is to determine which half." - Arthur Kornberg

Food Lies!

empoweredhomeschooler.com

Let's be honest, how many of these lies do you believe? I have been guilty of number one and number four. I actually didn't think I needed to eat so much to keep my metabolism up (isn't there some rule though about eating breakfast and metabolism?) I was eating frequently to keep blood sugars up. I used to have a problem with hypoglycemia because I was eating way, way too many carbs! I manage it with a healthy, low carb (read healthy carb) diet.

My reason for number four - the bag was almost empty - was because I hated putting an almost, but not quite empty package back in the cupboard. Now, if the package is almost empty but I've measured out my serving, I just throw it away. I know, I'm wasting food, but buying into the "must clean your plate" mentality has not helped our waist sizes. Another thing that helps is that I seldom eat anything that comes in a package as it is more than likely some overly processed and non-nutritious food.

So read the list, see where you are and let me know what you think! Do you have other lies you tell yourself about food?


The Food Lies We Tell Ourselves

10 Lessons Running Teaches You About Life

 SEPTEMBER 16, 2013 BY THEDAILYRUNNER

1. When things get tough, just keep going.

When most people encounter a rough patch, they quit.  The truly successful people in the world keep going no matter what.  Never let your setbacks win.

2. Consistency creates habit.

To incorporate anything into your life, you have to make it a habit.  To make something a habit, you have to be consistent.  Whatever it is you’re aiming for, make it a part of your life.

3. You’ll have to get through hell before you get to heaven.

Like all things worth pursuing, you are going to get knocked down, stepped on, and rejected along the way.  Consider this to be part of the path to your goals.  Sometimes it’s more about the journey than the destination.

4. Reaching your goals will take a lot of work.

If it doesn't, it’s either not a goal, not worth pursuing, or will not have any fulfillment.  Never expect to not put in work and get somewhere.

5. Every aspect of life is mental.

It’s not about what you do or what happens to you, it’s about how to respond to it.  It’s how you decide to carry on.  Your power comes from inside your head.

6.  You do have time– you just have to make it.

If something is important to you, you’ll make time for it.  If not, you’ll make excuses.

7. You define your own limits.

Your limits aren’t put unto you by your parents, other people, or the universe.  You are in total control of it.  You decide whether or not to shoot for the moon or stay right where you are.

8. If you wait for the right conditions, you’ll never get anything done.

Don’t wait for anything or anybody.  You know what you have to do to reach your goals and get things done. Just go do them!

9. Go beyond your limits every day and watch the magic happen.

You’ll be amazed at what you can achieve if you just push yourself a little further.

10. There is peace even in the most chaotic times.

No matter now grueling, stressful, sorrowful, or painful your situation is, there is always a silver lining and something positive to be found.  Seek it out, learn from it, and keep moving on.

http://thedailyrunnerpage.com/2013/09/16/10-lessons-running-teaches-you-about-life/

The following is an excerpt from an interview with "Home and Family" Co-host Mark Steines by Web2Carz

Remove diet from your vocabulary — period. Three of the four letters spell die. If dieting is killing you, then it’s telling you something. You need to do an overhaul of your life. Dealing with that big shift, I can congratulate you on making that shift and recognizing that change needs to happen, but you need to give yourself a break. Be honest with yourself and have realistic goals, but set them, and hold yourself accountable.

What’s your favorite part about hosting the show?

A show like this helps people understand a better way to live their life and how to be healthier. I’m making such better decisions at the grocery store and about what I feed the kids. I’m not always on target, but I know that feeding them stuff out of boxes means there are going to be a ton of preservatives and it’s not organic. We’re really learning so many things now about what’s in our food — our meat is full of estrogen that increases the risk of breast cancer and prostate cancer in young men. It all goes back to what’s in our food. Once we start addressing on a clearer level what’s in our food, we’ll start to see changes in cleaning up food, instead of now where it leads more and more into the obesity epidemic. Right now we’re mass producing food by injecting it with things that could lead to cancer. Shows like ours try to take on that responsibility without being too heavy-handed. We’re not dictating what people should eat, but empowering them with that information.

You’re also a fitness enthusiast, (Steines was featured in People magazine’s “Sexiest Man Alive” issue and Men’s Fitness magazine’s “25 Fittest Men in America”) what is your workout regimen like?
I’m more committed than most. I’ve always worked out in some kind of fitness level, I played collegiate sports, and television is a vain existence. You’re always looking in the mirror questioning yourself, “is my hair falling out?” or “is my butt getting bigger?” Three years ago I was approached by Beachbody — they also do P90x, Insanity, etcetera — for their 10 Minute Trainer. And I’m typically against products like these, because I think they exploit people and take advantage of them saying, “Hey just workout for 10 minutes and you can look like this.” It’s trick marketing. And then I got to understand their philosophy. It’s an entry-level workout program to get someone off the couch. The philosophy is just to get people moving, to fight obesity, and if they can get dressed and just give 10 minutes, then it might be possible to get them for 20 or 30.

I took that philosophy and dropped 30 pounds in 90 days following exactly their routine. I thought it would be impossible at 40 to get in the best shape of my life, but I was dedicated to the fitness program. I needed to get in shape — my cholesterol was dangerously high, it runs in the family — and I wanted to drop it without medication, but I was borderline. My doctor said, “When you come back in, if you’re still elevated, we’re going to have to get you on something like Lipitor,” and I didn’t want to do that. This came along at the right time, like the show, and helped change my life.

What’s your fitness philosophy?
My philosophy is simple. I go to bed at night and am storing up all this energy so in the morning I’m ready to release it. I wake up at 4:30 or 5 a.m. every morning, check the news — that’s the journalistic bug in me — and then start working out. My oldest son has gotten up at 6:15 and joined me. I converted our garage into a gym. You can do Beachbody all at home, and I used to do it in the living room, but I wanted a bigger space. We’ll use resistance bands, I do pushups; it’s a lot of using your body weight, and some dumbbells. But, I work out with a video. I enjoy other activities like going road biking, but it can be so hard to get away in LA without taking out a life insurance policy — it’s dangerous biking around here. But that’s the broad strokes of it.

How do you try to instill healthy eating and exercise habits in your children so that it becomes part of their lifestyle too?
I do a couple things with the kids. My philosophy is kids will do what they see you do — they’ll model that behavior. When my kids see me race off to the gym and get all sweaty, all they see is me leaving them and coming home sweaty. They don’t see or understand the experience of what I’m doing. But when they come down for breakfast in the morning and see me working out to a video, they can connect the dots. As my oldest son is maturing, he’s starting to see girls and pay attention to his body and wants to work out side-by-side with me.

I try to have a balance; let’s have a good time and enjoy ourselves, but I also teach him proper form and technique. I try to keep them interested by keeping it fun, because I want to connect it to a positive experience, which can be hard when you’re asking them to reach failure or fatigue. How do I get a young kid to push themselves to where they fail and make it positive? So I keep it fun, we’re always laughing and high-fiving. And now my son is telling me he likes to wake up early and work out because he really likes how he feels when he goes to school, he feels really energized. He’s more alert and pays attention; he doesn’t have a stomach full of sugar and white bread that are going to put him to sleep. It’s my philosophy of taking good energy and being a good model for my kids.

Years and years ago, I realized how addictive video games are and my kids go through this. So, I hooked up the Play Station in front of the elliptical trainer and the rule is you work out while you play video games. I don’t play that many, but I love Madden Football — I’ve won so many Super Bowls on that trainer (laughs). But when I need a break, I can just go sweat and feel good with a consistent workout, not doing interval stuff, and that gets the endorphins moving. So that’s my guilty pleasure. It’s funny though, because I’ve had co-workers come over and walk in and be like “what are you doing?” “I’m working out AND playing video games.”

Interior designer & lifestyle expert Moll Anderson shares creative tablescapes for Thanksgiving & Hanukkah

For many people Thanksgiving marks the start of the eating marathon that carries on throughout the holiday season. What is the best way to approach the upcoming holidays when it comes to eating?I approach the holidays the same way I approach every day: moderation and balance. When you look at the holidays, it’s what they’re here for. There are so many other days to focus attention on being healthy. Make healthy choices when you can, but don’t kill yourself.  Maybe don’t have that third piece of pie, but if you’re going to indulge, do it with family and friends, the holidays are for celebrating.

Gluttony is never a good thing, but I go back and forth on it. My stomach shrank so much because my meal plan was eating little meals throughout the day. The holidays are perfect for this because, there is always food out. I used to load up my plate, eat, and then slide into a coma. Now, I can only eat a third of what I could. But recognizing these habits, eating smaller meals and eating slower, I prevent myself from going into that hypoglycemic state where I’m just famished. I’ll grab a bar or something to offset that. So, if you follow those patterns throughout the year, they will be prevalent during the holidays too, and you won’t have that bulge to deal with afterward.

Beachbody and lots of these folks know when to start hitting the airwaves. The first of the year, everyone is making New Year’s resolutions coming off the holiday food marathon and they want to get in shape. They commit themselves at the start of the year and decide to make a change; this is when the videos fly off the shelf, because people think that January 1st is a great time to start. It’s great if it works, but lots of times people set themselves up for failure. If you eat right and are balanced across the board in life, you won’t have this big bulge to deal with.

You mention that people can set themselves up for failure. Lots of times, we just want to lose weight fast, but if you don’t make a lifestyle change you’re going to gain it back. What’s the best way to stay committed to your weight loss goals?
Remove diet from your vocabulary — period. Three of the four letters spell die. If dieting is killing you, then it’s telling you something. You need to do an overhaul of your life. Dealing with that big shift, I can congratulate you on making that shift and recognizing that change needs to happen, but you need to give yourself a break. Be honest with yourself and have realistic goals, but set them, and hold yourself accountable.

Beachbody wants you to take “before” pictures, and I thought “Oh god, really?” So I went out to the beach and had a friend take some before I started going through this. I looked at them and thought “I look kind of thick, I don’t look like that in the mirror.” I don’t see many pictures of myself, and I realized I thought I was in shape, but I kind of had a gut. Ninety days later, I looked at the pictures and thought “Wow! I can’t believe the transformation!” It was giant momentum for me during that time period to keep going back and see inches coming off. Clothes were no longer fitting; I had to have my suits at Entertainment Tonight altered. To see these physical changes taking place was very rewarding, and I’ve kept the weight off for three years now. I adopted their idea and philosophy, but it took that initial commitment. Sure, if I want to bust out and have dessert I do that, but I also know that if I have a real craving for sugar, I didn’t eat well enough during the day.

Lots of people are against this philosophy too, but I get on a scale every day just because I like to keep tabs on my body weight, but I don’t freak out about it. I know I’ll normally swing anywhere from 3 – 7 pounds in a couple days, so I do it to understand my body, but I don’t get too worried about it, I just want to know. There’s a little latitude here, but I’m not going off the road. 

Check out the full article

No Equipment, NO EXCUSES!! TOP 5 Stair Workouts | Tony Horton Fitness (+...

Choice

Healthier Mocha

I love my coffee in the morning, just not black! I'm always trying to find a low-glycemic way of sweetening it. Coffee creamer is awesome but definitely not the the healthiest due to the amount of sugars and calories in a small serving. Coffee syrup is just as bad for calories and sugars. Yes, there are sugar-free versions but read my previous post about the problems with artificial sweeteners.

So, I played around in the kitchen and came up with the following healthier mocha. It's based on the recipe on the Hershey's Cocoa for hot chocolate. I had already modified that recipe which called for 2 T sugar and 2 T cocoa powder because it was way too much cocoa powder.

1 T Cocoa powder (Hershey's is fine)
1 T Xylitol*
1 tsp. Vanillia (optional)
Coffee

Mix the first three ingredients in your coffee mug. Add coffee as you whisk until completely mixed. Enjoy!

Using a 70% cocoa will give you the healthy benefits of cocoa. You can play around with the amounts too, if you like more of a coffee taste, you can try 1/2 T or even 1 tsp of Xylitol and cocoa.

I have made a protein version of mocha and you can just mix a scoop of chocolate protein powder with you coffee. The stores stop selling my favorite brand of protein though so until I can find one that tastes good, I use the recipe above.

*Why Xylitol? I used Xyla brand. It's a natural, low glycemic sugar substitute that actually tastes like sugar. Stevia is another natural substitute but I don't like the taste. I prefer this over Splenda and other artificial sweeteners because Splenda is not natural but engineered in a laboratory.

Don't Worry

10 reasons to stop drinking diet soda

10 reasons to stop drinking diet soda

Fit

Believe it, do it!

"Whatever you think you can do, or believe you can do, begin it because action has magic, grace and power in it!" Johann Wolfgang von Goethe

Take Care!

Mind and Body Fitness for Lifelong Good Health

Mind and Body Fitness for Lifelong Good Health

Use movement to explore the connection between body and mind.

Reviewed by Louise Chang, MD

Mind and body fitness? Many people who want to get into shape don't realize there is more to fitness than well-toned muscles. There's no shortage of exercise regimes that just promote the perfection of the body, or the idea of fitness as a part of a weight loss plan.

Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness – and toward a lifelong program of good health through mind and body fitness.

Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you’re moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness – it’s just important to choose realistic fitness options.

You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.

It's important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?

Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.

All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There's a good chance you'll have to wait in line. But by March or April, there are usually plenty of free machines.

It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.

What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.

Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family's) and reschedule some time for yourself? What would it be like to say no?

Long-term weight loss can take time. And we can get demoralized when we don't see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.

It may be that the best exercise you can do right now is to throw your scale into the garbage. Focus on how you're feeling with your exercise routine. Is it something you enjoy and can maintain? Is it reducing your stress level and allowing a connection between your mind and body? If so, you'll probably keep it up, and fitness of mind and body and spirit will be yours.

Don't forget how important it is to see your physician before starting any type of exercise routine, and to following his or her recommendations. So try to be gentle with yourself and realistic about how to proceed.

There is tremendous confusion in our society about how to approach health and fitness. You may have tried losing weight before and failed. But consider the possibility that we as a society have not failed at dieting and weight loss. Rather, dieting has failed us as an effective tool for fitness.

Remember that fitness of mind and body belong together, and that exercise is very narrowly defined in our society. So redefine exercise as any activity that reduces stress and connects your mind and body. You'll be more likely to continue your exercise plan and achieve the outcome you're looking for.

http://www.webmd.com/fitness-exercise/features/mind-body-fitness-lifelong-good-health

Health, Fitness and Happiness & rules to give you all 3: Tony Horton at ...

Caring for the Soul

Thomas Moore, in his book Care of the Soul, describes soul  as "not a thing, but a quality or a dimension of experiencing life and ourselves....When soul is neglected, it doesn't just go away; it appears symptomatically in obsessions, addictions, violence, and loss of meaning. Our temptation is to isolate these symptoms or to try to eradicate them one by one; but the root problem is that we have lost our wisdom about the soul, even our interest in it....We have come to know soul only in its complaints: when it stirs, disturbed by neglect and abuse, and causes us to feel pain."

Moore continues to remind us that we live in a time where mind is separated from body and spirituality "is at odds with materialism." He tells us the only way to fix this dualistic attitude is through soul. Psychotherapy has it's place but it focuses on "fixing and curing or changing, adjusting or making healthy." We start from the premise that there is something wrong that needs to be fixed. But soul "doesn't look to the future for an ideal, trouble-free existence. Rather it remains patiently in the present."

Every day, therapists hear from clients the following emotional complaints:

• emptiness
• meaninglessness
• vague depression
• disillusionment about marriage, family, and relationship
• a loss of values
• yearning for personal fulfillment
• a hunger for spirituality

Moore tells us "All of these symptoms reflect a loss of soul and let us know what the soul craves. We yearn excessively for entertainment, power, intimacy, sexual fulfillment, and material things, and we think we can find these things if we discover the right relationship or job, the right church or therapy. But without soul, whatever we find will be unsatisfying, for what we truly long for is the soul in each of these areas. Lacking that soulfulness, we attempt to gather these alluring satisfactions to us in great masses, thinking apparently that quantity will make up for lack of quality."

Depression is a huge problem and is viewed as a negative thing that we must talk and medicate our way out of. We pathologize depression and treat it as a problem that needs to be cured. We believe something is wrong because we are not happy and will take extreme measures to fix things.We self-medicate with drugs, foods, sex, gambling, shopping, whatever fix we can get to feel better for the time being. But the problem remains.

When faced with depression, ask yourself "does it have some necessary role to play?...Some feelings and thoughts seem to emerge only in a dark mood. Suppress the mood, and you suppress those ideas and reflections" (Moore). "What if we looked at  'depression' as simply a state of being, neither good or bad, something the soul does in its own good time and for its own good reason?"

"....We might see melancholy more as a valid way of being rather than as a problem that needs to be eradicated."

"Melancholy gives the soul and opportunity to express a side of its nature that as valid as any other, but is hidden out of our distaste for its darkness and bitterness" (Moore).

Moore suggests we broaden our vision and view feelings of emptiness as not negative but as a way to give life "fresh imagination." We should let go of the notion that we have to always be happy and learn from those times when we are sad and melancholy.

If you are depressed or otherwise not happy or fulfilled, instead of thinking something is wrong with you, ask instead: What is the problem that is leading me to feel this way and then fix that!

Take some time for soul care!

Anger quote

For every minute you are angry you lose sixty seconds of happiness. - Ralph Waldo Emerson

Good health

"You don't pay the price for good health. You enjoy the benefits of good health." Zig Ziglar

It's Cheat Day - Watch Your Language

Watch Your Language - excerpt from ProSource Nov 2013 article: Can Clients “Cheat” Their Way to Weight Loss? by Daniel J. Green 

According to Dr. Brehm, simply using the phrase “cheat day” is something fitness professionals and their clients should avoid. “If the goal is to change a client’s attitude toward food, using the word ‘cheat’ is not the best choice.” She explains that this term creates a strong negative association with the very behavior clients are trying to change. “Fitness professionals need to be very mindful of each client’s relationship with food issues,” says Dr. Brehm. Making a client feel bad about being a “cheater” is never a good thing.

Jonathan Ross concurs. “I do not believe eating is a moral activity, so calling something a ‘cheat’ day continues the destructive paradigm of food choices being either good or bad from a moral perspective. Thinking this way indicates a lack of sophistication surrounding food, and the only way to have success long-term is to develop a deeper understanding and appreciation for the powerful and enjoyable role that nutrition plays in health.” Remind clients that food is meant to be enjoyed, not feared.  “And that refers to healthy food,” says Ross. “It is meant to be enjoyed, and it can be by almost everyone as long as the worship of junk foods is toned down and a more mature perspective is adopted.”

Let it go

"Attachment to a hurt arising from a past event blocks the inflow of hope into our lives." -St. John of the Cross

Follow your own advice

"You are so courageous as long as no opposition comes your way. You can also give good advice and can encourage others with your words; but when some unexpected trouble turns up on your own doorstep, your good advice and moral support fail you."          -Thomas Kempis

I think most of us are good at giving advice we do not follow. Maybe you advise friends or family members about their schedule. You tell them they work too hard and need to take a break and have some fun. We tell them that, but continue to pack our own schedules so tight we too are stressed out. I am the first to admit I am guilty of giving advice that I don't take.

As a Christian and mental health counselor, I want to help others be healthy in mind, body, and spirit. The reality is, as long as I'm just doing the talk and not walking the walk, I'm not helping anyone, least of all myself.

Jesus, help me heed the advice of Thomas Kempis so I may practice what I preach.

The Imitation of Christ, Book 3, Chapter 57 by Thomas Kempis

Good Advice

favim.com

Some days are just harder than others!

Challenge your limits

Two years ago I was diagnosed with mild emphysema. I had been working on getting in shape to hike the Appalachian Trail (just a segment) and was struggling with catching my breath. I just figured it was because I was still out of shape and overweight.

The time finally came to go and we set out (my brother, daughter and I). After climbing for a while, I had to stop to catch my breath. My brother pointed out that my breathing was beyond just being "out of shape" and encouraged me to see a doctor since our sister and mom had asthma.

Sure enough, I got back to Iowa, saw the doctor and he confirmed that I had a problem. Sadly, I was a smoker for about 20 years. I did not take the news well. I got depressed and stopped working out. Daily chores like carrying laundry basket or vacuuming caused my breathing to be labored and my husband and kids were always asking if I was ok. I was tired of sounding like someone twice my age and resolved to do something about it.

I saw the quote, "Don't limit your challenges, challenge your limits." What a motivator! I began working out again, pushing myself but giving myself permission to take a break to catch my breath. Sure enough, after a time I noticed my regular activities were easier and I was no longer breathing heavy just from carrying a laundry basket!

There are still days when I get frustrated with the need to catch my breath when working out. So when I'm gasping for air, I instead focus on what I can do and am grateful for a strong and otherwise healthy body!

Mind and Body Fitness for Lifelong Good Health

www.clinicalnutritioncenter.com

The following article can be found at webmd.com. It says everything I would have said and probably better!

Mind and Body Fitness for Lifelong Good Health

Use movement to explore the connection between body and mind.

Reviewed by Louise Chang, MD

Mind and body fitness? Many people who want to get into shape don't realize there is more to fitness than well-toned muscles. There's no shortage of exercise regimes that just promote the perfection of the body, or the idea of fitness as a part of a weight loss plan.

Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness – and toward a lifelong program of good health through mind and body fitness.

Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you’re moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness – it’s just important to choose realistic fitness options.

You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.

It's important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?

Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.

All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There's a good chance you'll have to wait in line. But by March or April, there are usually plenty of free machines.

It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.

What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.

Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family's) and reschedule some time for yourself? What would it be like to say no?

Long-term weight loss can take time. And we can get demoralized when we don't see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.

It may be that the best exercise you can do right now is to throw your scale into the garbage. Focus on how you're feeling with your exercise routine. Is it something you enjoy and can maintain? Is it reducing your stress level and allowing a connection between your mind and body? If so, you'll probably keep it up, and fitness of mind and body and spirit will be yours.

Don't forget how important it is to see your physician before starting any type of exercise routine, and to following his or her recommendations. So try to be gentle with yourself and realistic about how to proceed.

There is tremendous confusion in our society about how to approach health and fitness. You may have tried losing weight before and failed. But consider the possibility that we as a society have not failed at dieting and weight loss. Rather, dieting has failed us as an effective tool for fitness.

Remember that fitness of mind and body belong together, and that exercise is very narrowly defined in our society. So redefine exercise as any activity that reduces stress and connects your mind and body. You'll be more likely to continue your exercise plan and achieve the outcome you're looking for.

http://www.webmd.com/fitness-exercise/features/mind-body-fitness-lifelong-good-health