Do I need to eat Organic??

People ask me this all the time. Do I need to eat organic fruits and veggies? Well the answer is yes and no. If you have the ability to eat all organic foods all the time, then go for it, but the average person is on a tight budget and this can get pricey if you are purchasing at a supermarket.

You can tell an organic food by the PLU sticker on the item.
If it starts with a 9 followed by 4 digits, it is organic, meaning grown without synthetic pesticides or chemicals. Organic is really talking about the method of growing the food.

If you are peeling it, and not eating the skin of the fruit/vegetable, its ok to buy conventionally grown and wash it well. Soft skin foods, like tomatoes, carrots, grapes, apples, pears, peaches, ETC are the food that you should consider organic. In addition, the veggies that you eat the entire thing, like lettuce, broccoli, cauliflower, those that have no peel.

I don't typically purchase bananas that are organic, but I do make sure they are not GMO.

So whats the big deal with GMO? This area remains controversial, with some saying it's not a problem, however there are still studies underway that show that ingesting GMO foods are so altered that our bodies don't get benefit and long term harm is still a matter for discussion.

Many countries have outlawed rBGH, the hormone given to cows to increase milk production, however the US has not.
GMO corn and soy products have been modified to resist pests, so that less pesticide can be use. Do you really want to eat a food that contains some form of pesticide from within?
Tomatoes are GMO to increase their shelf life, to prevent rotting. Well, whose shelf life is more important? Yours or your tomato?

Much of these GMO actions are driven by financials. To help companies save money and make more.
Monsanto is another controversial topic, in which all seeds much come from that company and farmers are not able to use their own seed to plant.
We personally purchase heirloom non-GMO seeds from a website , for which we grow our own wheat grass, sprouts and such. It's easy and they add  nutritional value to the food.

So, I encourage you to have a good look around the kitchen and the store, and choose what's right for you. Get more educated and reap the health benefits later...more to come...
In health,
Barb

Re-inventing myself with intentions

Well, it’s Monday all. What a crazy weekend. I taught, I walked, I played soccer. Gary and I went to the long garage sale in Cleburne and checked out the “junk”. Most of it was just that. I am going into the next week of my education in Nutrition. Got work to do, study study…

Today, I am writing about how heavy my heart is as I am hearing of friends, acquaintances, who are all struggling with medical problems. I am seeing posts on Facebook and talking to people I work with, and the health of these people is not good. Cancer, diabetes, heart disease, degenerative joint disease, Rheumatoid arthritis, blood clots....the list goes on.....

While walking around the large garage sale yesterday, my eyes were open. I saw so many young people who were very large, their gaits were uneven, some even limping. Their skin, was dull, or acne marked and bumpy. Some had discolorations around the ankles, wrists. They looked life lifeless.

But I also have to point out that they were busy eating and drinking, whatever was available. This was mainly soda, and BBQ, burgers, and fried pies. There were healthier options available, like roasted corn and water, but that was not the norm.

So, as I move towards my goal of ultimately being a health coach, I realize, although my passion is there, and I really want to help people really understand how they can turn their life around. They can feel great, every day. They can be off long term medications, they can look and feel vibrant, but they have to take a step.

There are thousands of people out there, that have no clue where to start, what to do, and how to make it happen. The question for me, is, are they going to ask me? How can I start this conversation? I have plenty of people that I know, that come to me, when they need advice or a supportive ear, but most of these people are on a path to health. I meet them at the Y or they come to me for health advice, as the nurse/fitness chic.

I have had many people in my life, that I have been helpful too, that I have encouraged along the way, and they tell me how much difference I made to them. And that makes me SO Happy. But it’s not enough, I want to do more for more. The thing that makes me tick, is impacting lives through health. And I want that to be my path, my light, my ultimate goal.

I hear it all the time, “she’s the health nut”, “Barb is obsessive about health/fitness”, “she exercises too much”.  I am not trying to impress anyone, I am not training for a marathon, I am not showing off, I am trying to make my life vibrant and hopefully to inspire others.

So, I want to close by saying the body is an amazing thing. Our hearts beat automatically, our blood flows without our actions, when we  cut our skins, our bodies know what to do to heal it. We keep an internal temperature of 98.6 F and when we are exposed to illness, our bodies respond to fight it off.  This amazing system needs care and maintenance, like a car, to run smoothly. Let Nutrition be the care and the maintenance, and if you don’t know how…please ask.

In health, always,                                                                                                                 
Barb

Longevity....we are in this for the long haul...

I was talking to a member yesterday and she told me "thank you" for teaching classes, as she was excited for the arrival of her second grandson. I looked at her and said, that no she did the work. But her point went much deeper than than.
Her point was that as an instructor, I motivate and make class fun, which for her has led to a healthier life.
This in turn will give her the gift of having the health and energy to be there to watch her grandkids grow up and be engaged with them.

How profound is that?
Many of us don't think like that.
I hear the same statement all the time...I don't know how you do it all....they are talking about my life.
I work full time, I teach classes part time, I am a student, a mom of 3 and a wife....
Yes, it's a busy life but I look at differently. Nutrition and exercise is the way I do it.
If I didn't eat healthy, and fuel my body well, I would not be able to keep up with the demands. If I didn't exercise, I would likely hurt someone during those times of stress.
If I didn't have a supportive husband, I would never be able to do all that I do.

But it goes further than that. The fact is, I am not getting any younger. Time passes no matter what. And I do not want to be 45, 50 or 60 and unable to enjoy the wonders of life. I don't want to battling a disease that makes me have to sit  and watch the world go by.
I have watched too many people do that, in my years as a nurse. My own ex-mother in law said it so many times...If only I had....

I am not going to be that tired, feeling like crap mom sitting in the sidelines watching my kids play soccer. No, I am the mom on the field playing soccer while my kids and husband watch.

My point is. it's never too late to make a change. Learn to eat better, less processed, more real food...
Get up and move...I know someone who walks in place during TV shows.
You don't find time to it, you make time to do it. And if you need help, with balancing your life, then you seek out someone you know, who does it and you get tips.

Would you ask someone who is financially broke for advice on money?? NO!! You would ask someone who is financially free and stable to help you.
Would you ask someone who is sick, tired and isn't active to give you advice on exercise? Not likely.

Seek out people that have the same goals and work with them. Ask for help.
Last but not least, take care of yourself now. You have a family, kids and someday, grandkids who need you, and want you there, to share in the joys of life.

Don't wait for tomorrow....get started on your journey today..
In health, Barb

Time wasters...

So, as I prepare for this new journey to get educated in Nutrition, time management will be very important part of my daily routine. Planning and preparing for each and every week, to fit it all in.
As I look at my schedule, I quickly feel overwhelmed.
It appears that I may be a slight overachiever.

Work, every day. Teaching fitness classes every night  except Friday and Saturdays.. Soccer games on Sunday. So, I will have to figure out a time to get through the lectures, and study and balance the kids and hubby too. Not to mention all the choreography I need to learn too.

SO, What are my time wasters?
Games on my cell phone...how I love playing Scramble, Phrase, and even Candy Crush. I guess they are the first to go. Next, Facebook.
I can sit and look at facebook, blogs, and articles for hours. But I need this time back for the next 12 months. I am going to cut down my time on FB significantly.

My plan is to use my time in the car for choreography, Lunch breaks to study, and my Sunday mornings for lectures. So far so good.
I will commit to reading one article each night 3 times a week, from our resources.

Now, I am asking you....when I hear you talk about how busy you are? Are you really busy or do you have alot of time wasters?
Only you know the answers.
Our wonderful world of technology is one that steals time. There is a wealth of information out there, but we tend to get hung up, searching for it.

When someone tells me they are too busy to work out...I always wonder...are they really that busy or are they just not putting exercise above their time wasters?
Really think about this...and work on getting your life back.
A few tips on time management:

1. Set an alarm for your time wasters. Permit yourself 5-10 min of play in between mandatory tasks.
2. Get up 15 min earlier every day. Its' amazing how just 15 min can give you a sense of not rushing.
3. Plan ahead. Make a meal plan for the week, and stick to it. Pre-cook chicken or ground beef. that way you have a quick meal without all the prep time.
4. Take a brisk walk at regular intervals to clear your mind and let you be fresh. You will likely stay on task better.
5. Check your email only 1-2 times per day. Leaving it open only pulls you in many directions, losing focus on what you were doing. Check and answer in the AM and again later in the afternoon.

So, you may see a little less from me over the next 12 months or so...but I am still here for you all!!

In health, Barb

Define Value

Many people I know struggle from week to week with finances, and many times must choose carefully where the money goes. I understand that. I was a single mom for many years and struggled with money.

Your priorities must be lined up and you must create a balance, in order to survive.

What I don’t understand is that, for the most part, and this is not everyone, this is a general observance, is that we will pay extra for better quality in so many cases. What I mean is that, people will pay more for an iPhone, for a Lexus, for fancy purses and clothes, because of quality. We want good quality products. This is not a bad thing.

What I don’t understand, is that when it comes to what goes into our bodies, we want cheap. We go to the store and we spend our money, but want the most for our buck. Many don’t think of the quality, we just want more for our money.

I can’t count the number of times I have heard someone say, ‘It’s too pricey”, healthy food is more expensive.  Well, it is. Organically grown food is more expensive. Meat that is not loaded with hormones and antibiotics is more expensive. Why? Because the farms can’t mass produce  extra large chickens, when they raise them organically.

It goes back to priority. For me, what goes in my body, needs to be good stuff. I need my body to be healthy and strong, to take me through each and every day. I am rough on it. I teach tough classes, I work out every day! So, this body still must get me through the work week. So, putting in good nutrition is essential to keep my body in good health, and free from disease.

Let’s talk about costs.

If you walk into a restaurant, and order a lunch special, it’s going to be about $8, and likely loaded with calories and fat. Even a salad at a restaurant, is not as low in calories as you think. You will get a lot of salad because portion sizes in restaurants are geared to be large. Why? To make sure YOU, as the consumer, believe you are getting value for your money. So, now, is a $3-4 meal replacement shake so expensive? Paired with a piece of fruit, you have a filling meal for less than $5. And it’s GOOD for you and will not increase your waistline.

So, as you go through the grocery store next time, think about value and quality over the quantity of food that  you are purchasing. Nutrient density should play a role in your thoughts. Empty calories are cheap, food that will truly feed your body, maybe higher in price but in the long run, you will be better off…I understand that the wallet is important, but should you become ill or develop one of many conditions as a result of poor eating, your lost time from work or inability to function, may render you more broke.

Take care of your body, it’s the only place you have to live!

It is a vicious cycle

Fitness and health for many is not a way of life. It's an attempt to make a change. It's a very difficult journey. 

And it's not an easy one to stick to. For us fitness people, it's a no brainer, we live our live in the being that this will be contagious, but many look to us and throw up their hands and say " I can't do that". 

Well, bottom line, anyone can, but it's a tough journey with lots of ups and downs. Sticking through it, even when you fall off the wagon, per se...Getting back on is a challenge. 

First and foremost, you have to make a conscious decision, to take that leap of faith. Faith in yourself, to keep believing that you can do it. If you say you can't, you will be right....and if you say you can...you will be right....Only you can make your destiny.

And along the way, you can't look at the scale and say it's not working...Rome wasn't built in a day and your fitter healthier body won't be either. 

You can have a bad eating day, and still make tomorrow, a better one.

It's not a diet. It's not telling yourself you can't have this or that....it's about choosing nutrition to fuel your body. 

I titled this a vicious cycle. because it is. For many that need to lose a lot of weight, or are significantly deconditioned, it can be a cycle that's difficult to break.

This cycle can be a continuous problem as we go on diets and restrict our food intake.
By now you have heard the term clean eating a bazillion times. What does it mean? It's also a part of the cycle. When you ingest simple and refined sugars, your brain secretes a feel good hormone, and as the sugar wears off, you feel cranky or irritable and the body starts craving it more. 

People are always amazed that I can turn down a sugary cake or treat, and it's because I have now trained my body to not crave or want it. 

And the feeling I get when I do partake in a sugary treat, is not good. I feel sluggish, and my stomach actually hurts. I get queasy from junk and processed foods. I am sure that when I used to eat it all the time, I didn't notice it all that much, but when you eliminate it, for a time, and then eat like that, your body goes into what I call sugar shock and it's really not a good feeling. 

Many many people lose the same 5-10 lbs over and over, because they are in the cycle. 

What they don't realize, is that as progress slows, you have to change the regimen again. Changing up your routine, adjust for your smaller size and eat more food that is more nutrient dense. 

There is a big difference in the  nutrient density of different foods...stay tuned and we will hit that topic next!! 

in health

barb

Change is hard

Let's face it, beginning a journey to good health and fitness, is hard. REALLY hard. Probably for most, one of the hardest things  you can do.

I have never been significantly overweight, but I have been, what today I consider, a lazy slug. When I first graduated nursing school, my idea of a great day, did NOT include a workout. It included some lazing by the pool and eating all the wrong food. But it tasted good. If you told me to run a mile, I would look at you and say "hell no". I was not at all fit.

Starting out in the gym, I had no clue what to do. I didn't know how hard to try, how to lift weights, or what classes to go to. I didn't even know how to turn on the treadmill.
BUT, luckily, I was at gym that had awesome trainers, who must have seen the look of "I don't know what to do" on my face and helped me get on that machine and showed me how to plug in the information.
She told me about the classes, and what was available. It took me nearly 6 mos to get up the nerve to try one. I would hang around but didn't have the courage to go in.

One day, I took a friend with me. And we braved the class. And we survived.
I was still nervous about doing it again, but I did. I kept going back. It was tough, but it was fast and I rather enjoyed it I took water breaks... ALOT...
And WOW, I saw a change in my body, and my endurance. The classes got a bit easier, or maybe I just got better.
I started to feel better. I definitely liked the way my legs were looking, more toned.

And the rest is history.

But the point is, I have been where you may be. Fearful, nervous, scared, uncertain. LOST.
I didn't know what I was doing, but if you allow yourself to be coachable and teachable, that will be a thing of the past.
Be brave, take the first step and you may really just surprise yourself!
And don't be afraid to ask for help. Because there are people like me at your gym. All we want to do is be a small part of making your journey to health, successful!

In health...
Barb