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

Commitment is great, but to whom??

Ok, it's time for the teachers to go back to school, and the kids will soon be following and summer is now over. Of course, that means sports, school events, meet the teachers and the trail of homework. Life is about to get very busy!
For everyone.
So, I ask you about your commitment to fitness, to yourself?
We, as moms and dads, tend to put our children's needs, wants and desires on the top priority, and that is not a bad thing. However, we must remember one thing. We must take care of ourselves too. I have personally said it a million times..."I don't have time to be sick"....

If we, as parents, are not well, healthy and full of energy, we will not be able to meet the demands of busy life. I have heard too many times, "if only I started sooner.. if only I took care of myself better....

But we do it anyway..we take our dedicated time from ourselves and put it into the lives of our children.
I am not saying that we shouldn't do that. What I am saying is that we need to find a balance. Where our children's activities don't rob us from our health. Without taking care of yourself, you may not be around to take care of them. After all, on  the plane, they always tell you to put your mask on, before you help others.
But how do we fit it all in, you ask?
That's the hard part. We must plan, divide and conquer.

Plan- Have a schedule on the fridge or a whiteboard, and update it weekly. Games/functions/school,
-plan meals on the weekends, or even make sure you take out something to prepare for the evening meal, that morning. When you cook a great meal on the weekend, cook extra and eat leftovers one night.
An old friend had a name for that night..."must-go" night...All the leftovers would be eaten as they "Must GO".
Divide- Don't go it alone. Enlist the help of the spouse/partner or even the kids. Assign chores as simple as dishes and sweeping. Mom's, you need the help. Admit it.
Make a schedule and try to stick to it as close as possible. Expect there will be things pop-up but have a plan B, so that you can still make it to the fitness center. Consider investing in a home workout, for the days you just can't get there. (T25 is a 25 min focused workout...really great, message me...)

Conquer- Prioritize in levels. Make Must do's the 1's, the should do's 2, and the things that can wait, 3. And then make sure all the 1's get done. Your workout should take a #1 slot. If you let it slide to #2, you won't get it done. I can almost say that with certainty.
Assign the the #2/#3 to others, and that way you won't feel so overwhelmed.

There are 1440 minutes in a day! You need to block out some time for you! Take care of you, so that you will be healthy, and able to not only chase the kids, but the grandkids, when it's time.

So, Take care of your self, moms and dads...you have to be able to provide for those little bundles of joy...

Creating balance

Did you know that an acidic internal body chemistry can fight back against your goals for weight loss and fitness?

Acid base balance in the body is a delicate balance and the more acidotic our bodies are, the more symptoms may arise. In order for the body to perform most efficiently, internal homeostasis must be maintained. Early signs of increased acidity may be associated with vague symptoms.

Some of these vague general symptoms are:

·        Joint pain

·        Cold feet or hands

·        Heartburn

·        Muscle pain/fatigue

·        Headaches

·        Bowel irregularies

·        Difficulty losing weight

The primary of cause of too much acid in the body is usually diet related. The pre-packaged and processed foods are a culprit however there are many foods that can increase the acidity of the body.

Meat, like chicken, pork, and beef are very acidic, as well as refined sugar. Foods such as avocado, asparagus, spinach and even citrus fruit like lemons act as buffers and are quite alkaline in the body.

Consuming grains, like quinoa, spirulina and chia will raise  the bodys’ pH to a normal level over time.

The easiest way to test your acid/base balance is through saliva or urine testing with pH strips. Checking first thing in the morning, may show you a pH of 6.5 or lower. You want it as close to 7.0 as possible. If your readings are in the low 6’s or even high 5’s, you need to consider a change in your nutrition and over time, your body will respond. To maintain health, the diet should consist of 60% alkaline forming foods and 40% acid forming foods. To restore balance the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

Remember, your body automatically keeps your blood at an appropriate pH, however it uses other resources to do so, pulling minerals that buffer or assist, like calcium, magnesium to keep the body in balance. So, nutrition plays a key role in overall wellbeing.

Stay tuned!!

Barb

 

AAH, the Weekend....

For most people the weekend is time to get a break from the hustle and bustle of the work week. We take it easy, we go out, we have a good time. And come Monday, we go back to eating right, exercising regularly and following our set rules. Mondays can be fitness centers busiest day of the week.
For some, we have a "cheat day", for some we take a day of rest.
These are all good things, overall, however they too, can be overdone.

What happens in many cases, is we end up undoing all the good we did during the week. I am actually very impressed by the number of people I see in my weekend classes. They are still working out, and being active. Of course, facebook usually shows me that many are out, eating bad food, and probably overindulging. That's their choice...not mine...

So, my whole point it, that the weekend should not be a time to "cheat", get "relaxed", be "lazy".

Why?? Because I don't believe in diets. I honestly believe that when you tell yourself you "can't" have something, you crave it more, and in many cases, give in to the cravings. But if you give yourself permission to have whatever you want, those foods that you told yourself you can't have, aren't even in your thoughts. It's a mind game.
I believe that you have to just life the lifestyle.

I hear "Everything in moderation"...but I think that's just rationalizing your brain. Because what starts out as a little bit of this and a little bit of that, turns out to be way more than just moderation. And we wonder why we gain back our losses, plus some?  "a little bit can't hurt"....yes, it can... a little bit of Cocaine can't hurt?? DUH, yes, because typically it leads to more and more...which is harmful.
Refined sugar is as addictive as some illegal drugs. Ok, they may not be on the same platform, but that doesn't change the addiction part.
I will tell you, I am not perfect, I indulge, but lately, I feel so BLAH when I do...it's just better to go back to the clean, raw, organic food. Because it feels good!!.

There is science behind what I am saying. When you eat sugary sweet foods/drink, your brain releases feel good chemicals and you get a sort of natural "high". And we like it, we want to feel that good, so we do it again, but next time, we need more that same good feeling....and thus the cycle continues to escalate.
So, start with a clean eating plan, and just think of how good you feel when you do it...and how bad you feel when you eat garbage...

See you at the gym...
In health, Barb

These stats are SCARY!

Did you know that the Golden arches of McDonalds is by far the most recognized symbol in kids less than 5? Did you know that 17% of our 2-17 yrs olds are considered obese and that number has tripled since 1980? 

In 2010, 37.5 % of adults were considered obese, per the CDC. 

Why??
Easy, we eat too much and don't move enough.
Our days of working in manual labor are gone and we are chained to a computer, desk and permanently attached to our cell phones. We drive everywhere, at least here in Arlington TX. Cities are built without much regard to proximity. 
Our grocery store shelves are lined with processed boxed foods, you can even by pre-cooked meals and just NUKE them. And the marketers say "healthy", but are they? 
Gone are the days when moms or dads were at home, baking and cooking. How many meals do you actually sit and eat with your family ? At home?

We are always on the go, which leads to a fast food meal, and running around. Americans have the biggest debt for time. We are busier than ever and missing some of the greatest times.
I am guilty too. I don't always sit and eat with my family, because I have to go teach at the YMCA. Do I regret that? Sometimes. But it's for the greater good. I have people depending on my to help them get fitter. So, for me, sometimes missing dinner is a sacrifice I choose for my people.

The price of this lifestyle is expensive. We don't realize it, yet. But if one continues the path of not feeding good food to the body and not exercising, the price of the medications that the DR is going to put you on, the price of the illnesses associated with it, will be evident. Many people do not connect those dots, but they are there. 

So, starting NOW, my husband is allowing me to "Change his health". He takes 2 meds for blood pressure, one for cholesterol, and one for his heart. We will rid him of these. I will be blogging his progress. Gary's Stats' are about to change for the better!! 
We are changing everything, the way I train him, the way he eats, and he will be taking specific supplements, plus eating MILA EVERY day. 
He decided enough is enough and he wants me to help him. So, watch out world, I have permission!! 

Stay tuned!! 
In the meantime, take some small steps to doing your body good. 
In health....Barb

Treating disease with food or drugs?

Let's think back to the last time you saw a commercial for a prescription drug. How many side effects did they list ? 3-5-15? A ton.
Now, that being said, will the medication cure you? No, the prescription medication will control the symptoms without curing the underlying condition.
Blood pressure medications, lower blood pressure. Period.
They don't cure hypertension. They control the blood pressure.
Anti-depressants don't cure depression, they control the symptoms. As long as one is on the medication, the symptoms can be helped. But you can't stop the medication. You take it for the long term.
SO the question is, why don't they cure it? Because it medications cured medical problems, they would not be profitable to the companies that make them.

As a nurse for a long time, I can honestly say that there are medications that are life saving. They are used to cure infections, stabilize critically ill patients and help them through a medical crisis. That is a GREAT thing. But did we cured the underlying condition ? No.
A patient in acute Diabetic ketoacidosis, has a high blood sugar, Ph problems and many times, but not all,  is caused by an infection/illness. So, we treat the infection, get the blood sugar under control, and the patient gets better. Did we cure diabetes? No.

Can you cure diabetes? It's possible that the body that be re-trained to control it's blood glucose through nutrition. Eating the right foods, shedding excess weight and helping the body manage the glucose. The body can re-learn metabolism of sugars, and people can get off their medications. It is possible.

Why are we so inclined to pop a pill to fix a problem? Because the doctor said so. But did the doctor talk about your nutrition? Are they asking about your diet, what you eat and trying to problem solve it? Not likely.
In general, it's easier to take a pill every day, than make the necessary changes to heal your body.
Here is a staggering statistic.
Over 100,000 people in the US die annually from the use of prescription medications, more than car accidents and illegal drug use.  Think about all the medications that have  been removed from the market, due to death. Bexxtra, Gardasil, Vioxx.
So can prescription drugs help you? Possibly. They can do good, but they can also do harm.
If we focus on prevention, and curing the underlying condition,




THis is food for thought for today...
In health.
Barb

 

What should I eat?

I hear this question everyday..Barb, you eat healthy, what do you eat? The answer is simple. I eat food. Real food.
There is no magic to my diet. You need to eat food. Real food. Not food loaded with preservative and junk ingredients.
Understanding what is in your food will help you eat cleaner and better.
No diet is right for everyone, vegan, gluten free, paleo, low carb, slow carb. What works for one, doesn't work for another.
There is a trial and error for any kind of clean eating.

So, let's talk about nutrition labels. Did you know that all of the following are some form of PROCESSED corn products?
High fructose corn syrup, maltodextrin, Saccharin, sorbitol, xanthan gum, ethyl acetate, cellulose,xylitol, gluten, citrus cloud emulsion, to name a few.

I challenge you to go to the grocery store and find a boxed or processed without one of these. Good luck. Now, that being said, I eat foods with some of these ingredients from time to time, even Shakeology contains Xanthan gum, Spark contacts maltodextrin. But the point is, some foods have 3-4-5 of these ingredients, which is much more processed and not good for your body.
So, limit the number of these ingredients in the majority of your food and your body will be better off.
Eat a large proportion of your diet of real food. Raw/cooked veggies, fruit, grass fed beef, quality fish and plant based foods like potatoes, rice, sweet potatoes, root veggies.
This will give you what you want, a healthier inside.
You might trim a bit too.
One rule I like to follow , is the 5 ingredient rule, if it has more than 5 main ingredients, probably not going in.
Ie, my favorite oatmeal is Simple Goodness. Steel cut oats, maple syrup, water, brown sugar and sea alt.
Remember when reading labels, the first 3 ingredients are the highest in volume. Just a hint!

SO, the bottom line is, I eat what's right for my body, what I believe is right and I am still educating myself, every day. Learning more and more.
Just because I go to plant protein, doesn't mean I want you to follow me. I will share what I have learned and encourage you to get educated and figure you what you need.
Try not to fall for clever marketing tools. "Healthy choice", is not really....

Feel free to hit me up and we can talk about learning to read labels, but overall, your decision is yours. Your body is worth giving it something real and good.
Eat clean, train mean!!
In health...Barb

Impacting a life!

In the past week or two, I have been through the range of emotions, up, down, happy, sad, elated and bummed. Stress at work, stress at home, pressure to get things done plus all the daily activities that fall into being a mom, wife and a nurse.
But through it all, I do enjoy being the person I am. It gets crazy sometimes and it seems like there aren't enough hours in the day. I have had the privilege of being our office go to person for health and fitness advice. Not from everyone of course. But there are some that truly see what I stand for, what I am
passionate about. And when the shoe drops and they realize it's time to act, they came to me.

I was talking with a client from the gym the other day, and she told me that she drives across the city to come to my classes. Because of my energy and excitement I put in.
That is a HUGE compliment and I felt so privileged to have gotten to know this woman. She told me that she just decided to try and loves the program AND what I bring to it. I found out during our talk, that she is really  trying to make a lifestyle change, and I am proud to be a part of that.

Yesterday, one of my ladies needed help with her fitness shoes. I offered to go with her and we got her some new trainers. At first, she was a little hesitant to do what I told her, (jump and move around) but then, she realized how different her feet felt and she could scissor!! She was doing scissors and lunges in the shoe store and SO excited!!  Now that my friends, is a SUCCESS!!

One of my favorite quotes, is "People don't care how much you know, until they know how much you care".
I feel confident that as a nurse for 20 years and in the fitness industry for 11yrs, plus my years as a gym rat, I have learned a lot. Both of these communities, are ever changing, with new developments and new science. It is imperative that you stay up to date and in the know to keep up with it all.
Knowing and sharing knowledge is an invaluable tool. But having a captive audience is much more precious.

As I sit back and think about how many people are influenced every day, by a role model, it's astounding. People will follow a strong leader, not because of who they are, but by the way they live. Integrity and practicing what they preach is big deal, in my opinion.

So, today, will all my aches and pains from the tough workouts yesterday, I will still get up and go and do it again. Because I am honored and privileged to have people that come to my class, to change the way they feel, the way they look and most importantly, their health!! And I get to have a small part of that !!

At the end of the day, if I have even impacted one person in a positive way, it's been a success.

And tomorrow, I will get another chance to do it again.

IN health,
Barb

Obesity- is it disease or addiction?

Many many discussions on this topic in the last week, with the AMA announcement of Obesity as a disease.
So, one discussion led to the comment that obesity is a result of addiction to food.
Because every time I talk to others about this topic, I always leave with my mind going on overdrive.

SO, can food be an addiction? Of course it can. We are all "addicted" to food. We require it, for survival. Our bodies do crave food. Just like the thirst mechanism, the hunger mechanism is an innate occurrence.
It's how we were made.
So, if someone obese says they are addicted to food, I would have to ask what kind? What if you were addicted to vegetables? What would be the likelihood of being overweight? One would have to eat a truckload of veggies to gain a large amount of weight.
So, the key to being addicted to food, would be clarified to high calorie/high fat food.

Which is also true. People who eat fast food a lot, do crave more, because there are so many empty calories. The high number of calories and fat lack the essential nutrients that our bodies need. Vitamins, minerals, fiber and protein. Not only that, the trans-fats, the high fructose corn syrup, the white refined flour, is also feeding our body things it doesn't recognize, thus causing one to crave more of it.

I recently watch a movie on how Hot Dogs were made, and I don't think I could ever eat another hot dog. It was all that "goop" in a big vat, where they poured in 50 lb bags of salt, and spices and then squirted corn syrup into it. It didn't look like meat. The amount of meat was such a small percentage.

So, do you really know what you are putting in your body?? Do you read the labels? And further more, do you know what it means??
Did you know that Trans-fats can be labeled at "partially hydrogenated"...?
Did you know that MSG comes in 6-7 different terms? Think about when you bake something at home, from scratch. A couple of days, it starts to go bad. Not processed food, like twinkies, boxed dinners.

Processed Cheese can last 3-4 weeks in the fridge, where as a hard cheese will start to mold or spoil within about a week. Think of bread, made with yeast, will start to mold very quick if it's whole grain, vs white bread, (refined and processed) that can last a lot longer.
I can go on and on, about the negatives of fast food, processed food, boxed meals, but I won't bore you with the details.

Eating this type of food, is addicting, because it doesn't have what your body needs, or wants, and because of it, your body wants more and more, and doesn't recognize it, thus you can end up overeating, and with that , the waist line gets bigger....

So, the answer is yes, eating processed/ fast good is likely somewhat of an addiction, and does cause obesity. But it still goes back to personal choice. You can choose this type of diet or you can choose real food. But the kicker is, you have to fire up the oven and cook it.
Obesity is a result of eating this type of diet, not the root cause.
If you go back to the source and change it...your body will change too.

http://www.youtube.com/watch?v=-Y0QQrUvCjU

IN health...
Barb

Obesity as a disease....more food for thought!

So, as the medical community and the fitness community respond to the AMA's announcement about Obesity being classified as a disease, I have read a bunch of differing opinions on the subject. 

Gary and I have had numerous discussions about the definition of disease. The more I thought about it, I come to some realizations about the term "disease". 
Many diseases, can be directly linked with lifestyle factors and obesity itself.

Cardiac disease has been linked with sugar intake. It is linked with high cholesterol, and plaque build up in the arteries. It's also more prevalent in people who are physically overweight and sedentary. 
However, there is also a genetic risk as well. 


So, which one is the cause of cardiovascular disease? 
Diabetes, another disease has been strongly linked with both heart disease and obesity. 
Type 2 diabetes is actually preventable, by changes in lifestyle. Weight loss and nutritional changes can actually lessen the risk of developing Type 2 diabetes.

So, Obesity, is preventable, through education, activity and nutritional changes. So, now I question the notion. 
Is obesity a disease?

Technically, it can be classified as one, as the definition of disease is a  "disorder or incorrectly functioning organ, part, structure, or system of the body resulting from the effect of genetic or developmental errors, infection, poisons, nutritional deficiency or imbalance,toxicity, or unfavorable environmental factors". 

So, since obesity is a direct result of a nutritional imbalance and unfavorable environmental factors, (prevalence of high fat/high calorie food), it technically meets the criteria for a disease.

However, I still disagree, because obesity does not need to be treated with a pill or surgery. 
Obesity and prevention of obesity, needs to be "treated" with education with both nutrition, exercise and needs to be done with every adult and child. 

Today, at work, I am in line at the cafe, trying to grab a quick lunch, and there was a big line, and the largest people in line, were getting the cheeseburger with bacon, and fries and chips and coke. Upstairs, while filling my water cup, there was a lady at the vending machine, yes, very obese lady, getting a couple of snickers. No, not just one. 

As a nurse, and health person, it is SO difficult for me to not blow up and say "what are you thinking"? 
As said before, I have never been large, but I have been addicted to fast food,  back in the day, I worked for fast food and I ate it all the time. Today, I can't even stand the smell.  People addicted to fast food don't always realize this is actually craved by the body. Why??? Because it's so nutritionally empty, the body wants more food, and this is the choice of the person. When people take it out of the body, their bodies will stop craving it. My current craving is for FRUIT!! I know, but's as sweet as candy and so much better for me. Loaded with the good stuff. 

So, as I said, technically, Obesity can be classified as a disease, by definition, but it's a more a result of lifestyle and food choices made by the individual. 
Diabetes, heart disease, joint pain, high blood pressure are diseases of which obesity is linked to. 
This is a complex subject, and many will believe it to be a disease, but we need to educate people that with this "disease", you don't need a medicine or surgery, you need to start eating clean and training mean!! 
If you are overweight or obese, you are NOT sick!! You may be at risk for disease...but you have the power to change this destiny...

And  you ARE WORTH IT!!

IN health...
Barb

Inspiring others!

As a fitness instructor and a nurse, my passion in this life is focused on health, wellness and of course leading the lifestyle encompassing it all.
As I have never been significantly overweight, some of the mental components of obesity are difficult for me to understand. And there are many.

A recent conversation with a good friend, is always enlightening to me, as she was there. She was extremely overweight and addicted to fast food, and has made a complete life change. I would declare her a fitness junkie and foodie, researching and eating healthy food, and happy about it.
During a frustrating week, when the AMA declared obesity as disease, I was feeling less than passionate, as all around me, there are many people who look at me with negative, and make comments that bother me. They are trying to tell me that my fitness world is, in their eyes, wrong.
But they groan, and moan about their weight, their aches and pains, but are not willing to do anything about it. 

I don't understand that. Why complain about something you have the power to change? Yes, it's hard, yes, it's going to take effort, but the reward is great, you get to take back control of your life and your body!! 

So, she turned my attention to the people I have inspired, and low and behold, I have a list, that is still growing everyday. 

I once trained a girl, she was about 10 yrs younger than me, and had had bariatric surgery, and lost 100 lbs, but still had confidence issues, and she was not skinny, and still struggled with food. During our many sessions, we talked about how great she is doing, and I asked her one question, "wouldn't it be great to use this experience to help others"? Well, about 8 yrs later, today, she has her own Bootcamp business and she is doing it! 

I started my fitness journey as a member of the gym and took the plunge to instructor. Well as an instructor, I have had the privilege of inspiring others to do the same. Several of my members have moved that direction and are teaching fitness now. 
People come to me and ask questions, and they know, I am a straight shooter, I will tell them the way it is. And that it's not easy, but I also tell them how well they are doing and how to continue to improve. 
Because I care. 
And I do. 
It's the inherent trait of a medical professional combined with my teacher instincts. I want people to be successful, no matter what they do. I want them to be healthier, fitter and step outside their comfort zone, because that is where it begins. 

So, no matter how someone looks at me, thinking my life and habits are crazy,  I will continue to remember the day, when I didn't think I could be the person I am now. And that day was there. I was shy, always in the back of the room and had no confidence in myself. 
And then I will just tell them, I made a commitment to me, and I have made it happen, are you ready to join me in this?? 
 After all, you just have to be willing to try!

In health,
Barb

Is Obesity really a Disease?

So, the last couple of days have been a true test of my dedication to health and wellness. The AMA announced that obesity is officially a disease, and is a fact that I cannot agree with. The definition is as follows:

1. A pathological condition of a part, organ, or system of an organism resulting from various causes, such as infection, genetic defect, or environmental stress, and characterized by an identifiable group of signs or symptoms.

2. A condition or tendency, as of society, regarded as abnormal and harmful.

Well, by definition, it is a condition regarded as harmful and characterized by an identifiable group of signs and symptoms.

THe AMA states that more people will die from disease associated with obesity, such as cardiac disease and diabetes, that people have died from starvation. This is likely very true.

Well, this is bothersome, because the cause of said disease, is essentially, our own fault.

We no longer work manual labor jobs, technology has taken the place of many of those jobs. 

Our food are produced in manufacturing plants and loaded with preservatives so that it can make the trek across the country. Our fruits and vegetables are picked before they are ripe, lessening the nutritional value of them.

Furthermore, we have become used to and our tastebuds have been trained to eat fast food, and we crave it. We want it. Any given hour, you can pass a McDonalds or Jack in the box, and the line in the drive through is several cars deep. 

Have we really got too lazy to get out of the car and go in? Why, yes, we have. 

We eat calorie and fat laden food, as the norm, as it's inexpensive and produced in huge quantity. Fillers and sugars are added to make the "food" more palatable. 

And we eat it!! 

We choose this over fresh food because of many things, and cost is one of them. I can't tell you how many times I have heard that eating healthy is more expensive. 

And it's true. Salad and fruit can be more expensive than that $1 double cheeseburger. But think about something. The leaner meat at the grocery store is much more expensive than the fatty one, so how can they make a double cheeseburger for a buck, and still make profit??

Because the amount of beef is likely marginal and it's filler. 

There are circumstances where obesity can be a result of disease. And obesity can cause a disease. Think thyroid problems, glucose issues, and joint disease. They are all related to obesity. But the obesity itself, is in most cases, a result of a sedentary lifestyle and less than optimal dietary choices. 

It goes back to simple math, if you eat more calories than you burn, you will gain weight. If you do this continually, your body will respond negatively, storing fat, and placing taxing efforts on your body, your heart, your lungs, your liver, pancreas and your joints. This is the problem.

SO, I will not agree that all obesity is a disease. It's a result of poor choices and lifestyle in most situations. 

BUT, it's a personal choice, and it's personal responsibility. It is not the job of the government, or the doctors to cure or take care of it. It is the  INDIVIDUAL"S decision to make the necessary changes. 

I have seen too many people have weight loss surgery and guess what, if they don't follow a regimen, prescribed by the Doctor, then they gain weight back. PERIOD. 

Will people hold the surgeon who did the weight loss surgery responsible if they gain it back? Will people blame the grocery stores who sold them the food that contributed to their weight gain? Is Mcdonalds and Burger king to blame? 

No, we have choices everyday, and we can choose healthy food, if we want it. But it's an individual choice. 

I have chosen my decision, to eat lots of fruits, vegetables and less meat and bread. It works. I feel great, I am an appropriate weight for my build and because of it, I am looked at like a freak in my workplace. Because I exercise and eat healthy. I am the oddity because I am following a healthy diet. 

This should not be. I never thought that I would be looked down on, because I choose to take care of the only body I have. Even some of my closest friends and relatives, say I am overboard. 

But, in the end, I have great numbers, normal cholesterol, Blood pressure and a strong heart. 

I am not a freak, I am taking care of the body that God gave me and cherishing all the great things it does for me. I hope you do the same, and if you need help, you know where to find me! 

In Health,

Barb

You true Wealth is your HEALTH....

A statement that says a lot but is taken lightly by many.
Think about the things in your current life that would be different, if you lost your health. 
Excessive lost days at work, and illness could cause job stress or even losing it. Along with your paycheck, what else could be lost by a job loss? Health coverage, retirement plan? Many many things. The biggest may be your paycheck, and that is something we all depend on, to have a place to live and food to eat. 
Loss of health could result in loss of function. The inability to move, walk, run, drive, and do the activity of daily life that in actuality, are our life. Ask someone who has the inability to drive because of visual issues? A broken leg? Taking away that ability alone, would change life dramatically. 

Many people don't think about taking care of their bodies, until it's too late. The damage is done already. I have said before, many have to have a wake up call in order to make a change. But by then, they have in essence, lost something. 
Fear of disease is not the way I am suggesting to inspire change, but a little healthy fear could be a good thing. It would suggest that the person is thinking, thinking about the consequences of doing nothing.

So many people find reasons to mistreat their bodies. "I don't have time...
I can't afford it....It's not fun....I had to work....

So, if you don't have time to exercise and eat right, do you have time get sick and be down for days, weeks?? If you say you can't afford to eat healthy or pay for that gym fee, do you have the money to pay for medications? Doctor bills?
It's not fun....one of my favorites....Exercise can be fun, if you find one you like. Everyone knows I am not a Zumba fanatic, but I know a TON of people who love it, and have fun while they sweat their butts off. Swimming is fun for some, me, I personally like to to Kickboxing and Combat as I feel empowered, and thus, I raise my endorphins and feel good. This is the purpose.

So, Think about what your health is, how losing it would affect your life, and then make a decision on what you are willing to commit to. And then, MAKE IT HAPPEN!! 
I see people all the time, that will go through any and all barriers for something they want, ie a new house or car, but when it comes to health, they just are complacent. Its' all stuff, it makes no difference what you have, if you don't have your health and wellness. 

In health, Barb