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