Share the Health - Exercise

Third Post to the Share the Health Series!
Share the Health - Introduction
Share the Health - Stress

This has been my biggest struggle and I can only assume I am not the only one. In the beginning the idea that a ‘body in motion, stays in motion’ was great but I couldn’t seem to get over the pain of simply being in motion, which is why for so long I stayed in ‘a body in rest, stays in rest’.  My turning point was when I accepted that I can do a little at a time and I stopped betting myself up when I took a ‘day off’. You see, when I had a good physical healthy day I wanted to enjoy every minute so I played tennis and ran miles until I pass out. I was aiming too high and it took my body 2 days to recover. This caused a circular series of disappointment, lack of results, frustration, and soreness - I was hurting myself more than helping.  After years of playing this game I focused on aiming lower. As anti-inspirational as that sounds it was in fact the best thing I did. I gave up the idea that I had to be Jillian’s little experiment and took exercise one step at a time, literally. 

Before I tell you what I am doing currently let’s talk about why my older theory was wrong and remind us what our gym teacher attempted to teach us. You do not have to be a physical trainer but keep the basis in mind:

Exercise…

Increases confidence and self esteem

Increases muscle strength Increases

Endurance Increases oxygen and nutrients to your tissues

Decreases stress (1 of the other 4 focuses for Healthy Living)

Improves Sleep (1 of the other 4 focuses for Healthy Living- stay tuned)

Increases metabolism

Increases arousal for women (better sex life)

Decreases erectile dysfunctional in men (better sex life)

P.S. If the last two benefits are not enough for you then I don’t know what is!

I’m sure a health expert could add more to this list but, geez, if you need more than 3 of the above reasons to get off your ass - then this post will not help!

Now that we are up to date on gym class let’s talk about why we stopped exercising. The wonderful defense we have practiced more than action – excuses!

• It’s too much work!
• Right! Because our ancestors got anywhere in life by sitting on their ass and wishing their way into this country – don’t get me started

• It’s not for me!
• What’s not for you? A crowded gym, softball, walking your dog, spin class, Wii games, hiking with a friend, playing soccer with your kid, or biking to the store? I’ve only listed a few and if none of them strike an interest then stop reading and call Jillian – I can’t help you!

• I can’t afford it!
• Do something for me – add up your lattes, alcohol, Rx drugs, impulse buys at Target, and the Oreos in your pantry and then give me another excuse! Listen, if you still don’t have money for a gym then don’t buy it! Google is a powerful tool for finding something you can do at home, buy a DVD (your latte cost the same), walk the dog, softball league, free resources (city park), and playing with your kids is always priceless (not to mention good for them)!

• I didn’t see results!
• Based on what I’ve read it takes a continuous work out of 12 weeks to see substantial results (Biggest Loser aside).   Remember, losing inches is not the only reason for exercise – I will argue that you will ‘feel’ a change (energy, ambition, endurance, or metabolism) before you ‘see’ it (inches).

• No time!
• Before you use this excuse, ask you self how much time you are spending on non-life-changing task’s, other than your life responsibilities (hint: social media). If you still find yourself at a loss for time, my only statement is no one in the world woke up to find a box of time on their doorstep! Get creative!

You may add any other excuse to this list and respond with your own ‘Gym Teacher Threat’! It’s a wonderful thing when your own logic trumps your excuses!

Back to me! After years of getting nowhere fast I changed my way of thinking. Bare with my stupid simple logic:

I’m too sore the day after = Don’t do as much

I'm bored = Add music

I don’t know where to start = Take the dog to the park

I can’t seem to do it every day = Then don’t! Changed goal to 3 times a week.

The expectations for myself were unreachable and no one starts climbing a mountain by running. So I implemented small changes, here are a few of my personal favorites.  Walking the dog (side note: I think this is the solution for everything), park the car further away (you know all the good spots are taken anyways), walk around the block to get the mail, reward system (blogging only after exercise), listen to music (it increases the time spent), if it’s in walking distance….then WALK there, keep walking shoes in your car, walk during work breaks and lunches (this will also increase your brain power), and lastly sign up for a 5k (don’t roll your eyes at me)! I signed up for my first 5k for June 1^st (3 months away) and even if I walk the entire way – guess what?! I still did a 5k!

Final thought. Once I implement my OWN REALISTIC goals the best feeling, at least for me, was the first day I should have exercised but didn’t. Ironic, I know, but I knew I just trained my body to not only endure it but to enjoy it.  

 

Melaleuca GC Control - Observation

I am not an advocate of meal-replacement shakes but I am a fan of Melaleuca and they gave me a great deal on their new development of what they call GC Control. By saying "...but it was a great deal" is going against everything I stand for but 1. I'm not perfect and 2. Melaleuca has very few products I am not fans off, so I decided to try.

Here are a few things to know about Melaleuca:
1. These people were authentically 'green' before it was a fad.
2. Calling themselves 'The Wellness Company' is proven in the process of making their products and in-turn eliminating the question of 'what is in the bottles under my kitchen sink"?
3. Products are: Nutrition, Medicines, Beauty, Household, and Bath/Body.
4. Melaleuca is a membership based business. So although I can give you access to the main site you will need to become a member to see more.

Melaleuca Website 

Their new shake power has claimed to assist with healthier weight loss, better appetite control, less fatigue, and improves blood sugar.

Inside the product:

• Oligo Chromium: Supports diets deficient in chromium and is necessary for proper carbohydrate metabolism.
• Cinnamon bark extract: Helps support healthy glucose levels
• Korean red ginseng root: Helps support balanced glucose uptake
• Mulberry extract: Helps lower the glycemic index of food
• Green tea leaf extract: Promotes healthy insulin activity
• Sweet potato extract: Helps support healthy fasting blood glucose levels

Back to my morning!

1 cup of ice
1 Banana
1/2 cup Almond Milk
1/2 scoop of GC Control Creamy Chocolate Fusion

Result: Not bad at all!

Pro: Great prep to a work out and taste like a good chocolate/banana shake.
Con: Product contains soy and milk (which is why I did 1/2 scoop) also contains ingredients I can't pronounce (also against my nutruition lifestyle).

Share the Health - Stress

Second Post to the Share the Health Series!
Share the Health - Introduction

Stress - It’s safe to say everyone rolls their eyes at this category. At some point in our adult life we have shrugged our shoulders in accepting stress as a ‘way of life’. Life will always happen, planned or not, but just like Epictetus tell us "It's not what happens to you, but how you react to it that matters."  To transform into a health topic, I tell you “It’s not life’s happenings that is causing you illness, but how you react that will save you.”

During this post I will make blanket statements about the situation of stress and it goes without saying that stress can be anything from an unplanned leak in the sink to a foreseen death in the family. Since we know that stress can be any shape and size we must find it in ourselves to categorize our stressor in priority boxes based off the needed follow-up action and/or the heart of the matter. Stress is an interesting thing – we don’t think about it until it’s happening, our joys (disconnected from the stressor) are affected, and we have robotically told our selves we can’t be proactive about stress. We use stress as an excuse as if we believe that if we spend time on ourselves and ‘get away’ we are guilty of not acknowledging the stress at hand.

To understand why managing your stress is important we must first realize what is happening to our bodies in the ‘stress’ mode. Since not all of us passed biology in high school I will remind us in what I call ‘Stress for Dummies’ (my apologies for Allen Elkin for stealing your title).

1.    The brain controls the balance between stimulating the body and tranquilizing the body.

2.    SNS (sympathetic nervous system) launches the fight-or-flight response. Which also causes:

a.       Increase heart rate

b.      Constricts blood vessels

c.       Decrease digestive activity

d.      Increases blood pressure

3.    PNS (parasympathetic nervous system) ushers the relaxation response that calms the body back into a normal state.

4.    Problem is when SNS stubbornly dominates the body therefore making it difficult for PNS to activate on its own.

a.       Results into the cortisol hormone invasion and an ongoing cycle of the above (a-d).

5.     If this continues for a period of time the following is affected in a negative matter (partial list):

a.       Immune system

b.      Fat build up

c.       Body aches

d.      Memory

e.      Concentration

f.        Digestion

g.       Fatigue

Yeah! You passed the Human Stress Class – blog style!

The above should answer the following questions:

Q. Why do I lose weight during stress?  A. SNS decreases digestive activity

Q. Why do I gain weight during stress?  A. You might be eating too much (AKA comfort food) while the body is not getting the right nutrients and is having decrease digestive activity during this time.

Q. I can’t seem to relax!    A. Your SNS has dominated and your PNS can not kick in without help. (Help - AKA Stress Reduction Techniques)

Q. Why do I get panic attacks?    A. The body is in an ongoing habit of conscious or subconscious stress in which the physical body has a negative reaction to.

Q. I’m tired but I haven’t done anything?   A. Every stressful action, thought, or emotion (good or bad) uses energy.

Q. Why am I always sick?   A. This could be several answers but stress might be a large factor – the cortisol hormone is linked to a weak immune system.  

Q. Is this symptom a medical symptom or mental stress disguised?    A. Only you can answer that. Once you start managing your stress, it is likely the ‘medical’ problem you experienced was really what your mom told you….’it’s all in your head!.

Q. Is my brain talking to the rest of my body correctly?   A. If your body is naturally unable to relax it is probable that your PNS (relaxation response) needs a little help.

Q. Can I take enough Rx and party my way out of stress?   A. Don’t be fooled that a bottle of vodka is cheaper than a yoga class and a therapy session (trust me). I think it’s safe to say it’s merely a cover–up or a temporary fix.

Now What?!   As Astrid Alauda said “Don’t let your mind bully your body into believing it must carry the burden of it’s worries”. Get on the same page with your PNS and take control!

 

Three natural ways to relieve stress are none other than exercise, sleep, and nutrition! If you remember the introduction to this series, those are 3 out of 4 other focuses for healthy living. Go figure! Stay posted on this blog for specific post of each of the topics.

Natural remedies for stress could be specific supplements where diet alone may lack (research adaptogen herbs). Also, aromatherapy minimizes tension and elevates the mood.

Natural stress activities can vary per person. None of the following will be news for you but maybe it will provoke you to live a more balanced life by implementing them into your every day life: Music, inspiration, nature, humor, good social relationships, writing, art, singing, pets, and never underestimate the power of a good support group or therapist!

 

Natural relaxants can be yoga, massage, meditation, natural muscle relaxers (Epsom salt), or deep breathing techniques. Under each one of these relaxants are a slew of sub categories that I encourage you to research. For instance, meditation is not a ‘one size fits all’ activity, you can participate in Awareness Mediation, Loving Kindness Meditation, Japa Mediation, Passage Mediation, or my personal favorite meditation for beginners also known as ‘meditative breathing’.

Don’t confuse your false obligation to worry and put the world on your shoulders with your real obligation to make sure you are healthy enough to do so!

 

 

Juicing....so far

This is my second week of juicing. Here are my observations so far.

1. No need for recipes! Throw good things together!
2. #1 works 75% of the time. Sometimes experimenting makes the juice too bitter or sweet so grab some simple recipes when you want something new.
3. One Pear added makes everything delicious.
4. I need a juicer with less clean-up!
5. My juicer doesn't add bananas - ugh
6. More energy less of the 'starving' feeling.
7. It's the only way I will eat carrots, cucumber, and celery all in one day.
8. The color is not always appetizing.
9. The 'left over' pulp in the juicer is great for a garden.
10. Despite the mess - it's really fun!

My favorite recipe so far:

1 Pear
1 Apple
1 Cucumber
2 Carrots
2 Kiwi

HAPPY JUICING!

Share the Health - Introduction

I promised in a previous post I would elaborate on my ‘Recipe for Health’. Over a series of posts I will share what I have found to be useful in getting healthier based off my own experience and research.

Before I dive into my findings I want to first explain my idea of health and the habits that got us (America) to be unhealthy. Here is my disclaimer for those who do not know my journey thus far; I am not a health professional and the following is only based on my journey.   My conclusions are based on my own research, education from my personal wellness professionals, and years of trial and error.  I believe every ‘body’ is different and what has worked for me might or might not work for you, however the principles will. I also believe getting healthy should not be a burden. I don’t believe in dieting and what I am sharing is my ‘lifestyle’ not a ‘diet’.  I measure my own health based on 1. Energy to accomplish my tasks 2. Mental Function 3. Positive Living 4. My body’s ability to keep moving and 5. Pain level maintained under 3 (scale 1-10).  Notice my health is not based off my waist line! My theory is “Becoming healthy is the action – looking great is the side effect”!

Secondly, I want to address the fact that we as Americans do not ask enough questions and do not conduct our own unbiased research. We have become dependent on the news, media, medical doctors, and government tell us our next step that we have lost sight of our own well-being. We, as creature of habit, find it hard to believe that what our parents and highly paid doctors have been telling us might not be the only answer.  I could shower you with statistics like the government showers us with drugs but you won’t listen until you learn for yourself or until you have to change, like I did. I am not saying I don’t appreciate or acknowledge doctors but they have their place. You bet, if I am in need of life saving surgery I will not push them away. I challenge you to question everything you think about your health and what you are being told by people whose job is to get you to buy. You brain, nervous system, and will has more power than any bottle of drug your doctor can give you. 

My journey forced me to question everything I thought I knew and was faced with the realization that the S.A.D (Standard American Diet) along with the kickbacks of a few medical doctors was killing me slowly. Within the last 4 years I started questioning things I wouldn’t have given one thought about a decade ago. Here are a few:

Is a higher SPF hurting or helping me?   

It’s FDA approved, then it’s ‘fine’ right?

It says ‘green’ on the bottle..?

It’s a popular drug so it must be okay…?

“The doctor said I’m going to have to get used to it.”

Can I avoid it even though it’s ‘hereditary’?

Is this symptom a medical symptom or mental stress disguised?

What is the purpose of food?

What is the purpose of medical drugs?

Is my doctor surgery happy?

Are any/all vitamin supplements good for me?

Is my brain talking to the rest of my body correctly?

Is this bottle of Windex hurting me?

He is a Dr. but what was he taught in school?

Should I be a vegetarian?

How many chemicals are in this ‘healthy’ cereal?

Eating healthy does not have to be expensive?!

Who is in charge of my body?

These questions are not meant to overwhelm or send anyone into a hypochondriac state. Over the last 4 years I have taken a few questions at a time and some I am still in the process of answering. In the next posts I will dive into the 5 focuses for healthy living; Stress/Emotion, Exercise, Sleep, Food, and Neurology, while answering some of the above questions and giving tips and opinions that I have developed along the way.

 

Before:  2006

After: 2011

 

 

Caffeinated Encouragement

‎"I have a "carpe diem" mug and, truthfully, at six in the morning the words do not make me want to seize the day. They make me want to slap a dead poet." Joanne Sherman

I went to target yesterday and browsed the back end-caps, which by the way if you didn't know is where the best sales are located. I found two coffee mugs! Any normal person would say 'cute' and walk past but what I saw was totally different. You see, I am in a position in my life where my days consist of looking for signs, wondering why I woke up, and attempting to bring my experiences to life in an 'assignment'.  Let me also give you a little insight on the word 'assignment', it means book. I could say 'book' but then I get the feeling of having to compare mine to every other self proclaimed writer and then I think of Barnes & Noble and think of loud kinds screaming in the store and then I get overwhelmed and end up walking out empty-handed. I could use the word 'novel' but it makes me think of 'long' 'torturous' and 'mind-numbing' and based on my story-line it does not fit the definition of a novel.  So I say 'assignment'. Assignment makes me feel like I am on a mission to fill a void, if you will. Assignment says I am accountable to fulfill this project as a student to a teacher. 

I digress...back to the cups. 

The red-tagged buck ninety-eight coffee mugs screamed encouragement. They were the sledgehammer to my writers block. For those who do not know I am a calculated, organized, structured thinker who parallels list-writing and coffee in the same importance. Therefore, writing this assignment has challenged my way of thinking. I have some written in my blog, some in my journal, some on a legal notepad, and the latest written on a napkin. Although, I am trilled to bring this part of my life to life I am nervous to speak of it o tell people where my madness is coming from. I've only been at this for a few weeks and I quickly understand the writer's mind-fuck. I've always been a very strong imaginative person so when embarking on this journey of capturing words that I have experience on paper I quickly walk a fine line between the 'now' and the emotion of writing the past. I also keep this assignment to myself and only three others as I don't want to inhibit the progress of the excitement and keep my will to move forward. 

My purchase were little encouragements shaped as caffeine holders. Nothing gets better than that. I brought them home washed them up and like any other crazy person I just rested them on the counter. I didn't touch them and I certainly didn't put coffee in them. They were perfect and I knew at this point I was perfectly crazy. This is the best part...I don't care. I haven't been this in touch with my creative skills in years and my mind is about to explode with sentences and metaphors that haven't even scratched the surface of my intentions for this assignment. Coffee mugs, rabbits foot, maneki-neko, or a lucky penny I don't care how this mission is fulfilled I just know I am here to do so. 

Fuck the Forest

I have many problems but my greatest is that I can't see the trees for the forest! Yes, I said that right! 

Consider my normal circle of events. I get excited about walking to the end of this beautiful forest something, (toned body, being a master chef, writing a novel, communicating with my dad, moving on from the past, reading a book, etc) that I can't see the trees steps that it takes to get there. I only focus on the feeling of accomplishment and my expectation is to do it NOW and receive the feeling of 'Ta-Da' as soon as possible!  My excitement might last anywhere for one hour to a few days depending on how long it takes for either 1. someone knowing the right words to burst my bubble (my fault not theirs but that's another post) or 2. I get frustrated by all the small trees steps that I give up the forest big picture (AKA: lack of discipline). Then the hangover of disappointment visits me and resentment injects itself into a relationship with someone or my own inner confidence. And the circle of never-ending forest continues. 

Whoa - that felt good! One big spoon-full of negativity out of my brain and on paper! And as I can only imagine you are thinking "really....that was depressing?!" My response "Try having this brain inside you".  Moving On! 

Because it's 2013 and I have found myself in this 'Stop talking Shit and Do Something About it, Bitch' mode. I am acknowledging the self awareness of my Tree Fear and changing my habits to find a different 'Ta-Da' moment. I have decided to Fuck the Forest! That's right! I'm going to focus on trees! 

Here is my revised To-Do Life list:

Start Juicing                                              Juice twice a week

Run a Marathon                                         Walk the Dog 

Publish our Children Book                       Call Janae - Team Work 

Publish my Novel                                       Just write w/o editing 

Publish my Second Novel                         Finish the First Novel

Make my Dad my best friend                   Golf with Dad 

Have Jessica Alba's ass                          Walk the Dog                                   

Sell a Painting                                            Give Paintings away

Read more Books                                      Read one Book a Month

Play more Golf                                            Tee-Up                                               

Become the Master Chef                          One new Recipe a week

Find a Career                                             Follow my Passion

Self Educate                                               Watch TED once a day  

Find my own Recipe for Health                 Stay Tuned to next Post