My guess is that no one would be real excited about digging into their kitchen trashcan this morning. However. the messy task just might reveal some very useful information. For the Lundy family, unfortunately, an adventure into our trash can would reveal lots of convenience food wrappings, take out boxes and junk food containers. Right now we seem to be in a cycle of being pretty busy and eating poorly. We are grabbing easy foods, convenience foods, eating at restaurants and even getting some fast food pretty regularly. Our schedule has been crazy between sports camps, church activities, vacation and being away for a week at teen camp.
Our bodies crave what they have been getting. If your body has been getting plenty of junk or cheap food, it will continue to crave that. However, if you have been feeding it healthy, nourishing foods it will find those more appealing. Naturally we are creatures of habit and when we get in a rut it can be hard to break out of it.
Back to the trashcan idea. When you cook at home you are much more likely to eat better than if you pick something up at a restaurant or when you "heat up" convenience foods. So your trashcan should ideally reflect the fact that you are cooking and therefore have peels, seeds, etc. as waste and not just empty boxes and plastic wrappings.
So make it a mental (much easier, cleaner and less odorous than a physical one) exercise to review what is in your kitchen trashcan. Generally the less packaging you have the better. The more items in your trashcan that could be composted, the better you are nourishing yourself.
P.S.-The Lundy family is making an effort to get healthier as we head into a new school year. Now is a great time to reset some goals and get started on building healthier habits. This time of year is also a great time to buy fresh, local produce and cook it up.
Tuesday, August 2, 2016
Thursday, December 31, 2015
More Healthy Choices for a New Year and a New You!
I was able to think of a few suggestions that I left off my post from yesterday about Healthy Choices in 2016. Nothing original here but sometimes the best advice needs repeating and re-hearing.
-Cut out fried foods. Cut out foods from the fryer. That includes potato chips, french fries, fried chicken, etc.
-More fruits and veggies. Eat fresh fruits and veggies. They are loaded up on antioxidants, vitamins and fiber. They are excellent for your health.
-Cut back on breads and cheeses. Pizza is out (Sorry Michelle Obama, it's not a vegetable). Bread and Cheese will swell you up and bog you down. It will make you feel sluggish and slow. Quit packing it into your colon.
-Eat more colorful foods. Cutting back on the fried foods (brownish, yellowish) and the breads (brownish, whitish) and cheeses (not naturally colorful (sorry velvetta) and increasing the fresh fruits and veggies you can accomplish this mission. If your plate looks like a crayola crayon box you are headed in the right direction.
Good Luck with your healthy living in 2016.
-Cut out fried foods. Cut out foods from the fryer. That includes potato chips, french fries, fried chicken, etc.
-More fruits and veggies. Eat fresh fruits and veggies. They are loaded up on antioxidants, vitamins and fiber. They are excellent for your health.
-Cut back on breads and cheeses. Pizza is out (Sorry Michelle Obama, it's not a vegetable). Bread and Cheese will swell you up and bog you down. It will make you feel sluggish and slow. Quit packing it into your colon.
-Eat more colorful foods. Cutting back on the fried foods (brownish, yellowish) and the breads (brownish, whitish) and cheeses (not naturally colorful (sorry velvetta) and increasing the fresh fruits and veggies you can accomplish this mission. If your plate looks like a crayola crayon box you are headed in the right direction.
Good Luck with your healthy living in 2016.
Wednesday, December 30, 2015
Healthy Choices for a New Year, a New You!
Hey Guys,
Sorry it has been so long since I posted to this blog. I hope everyone has been doing well and making healthier choices throughout the fall. With a New Year quickly approaching (38 hours to go in 2015 as of publication) I thought I would post some healthy suggestions. Each of these steps are stand alone and don't need to be combined with any others. You can pick and choose a few or attempt all ten.
Here goes the list:
-Cut out alcohol. You can have a party without it and no alcohol = no consequences the next day. No hangovers, no wondering what you did (or who you did it with) the next morning. You will save brain cells and help your liver function much more as it was designed to. You can say "I drink wine for the antioxidants." You can get the same amount from a high quality cup of grape juice. Most domestic violence incidents occur when alcohol is at minimum a factor.
-No Tobacco. Tobacco is so bad for you and your health. It will cost you greatly in the long run. It is one of the only products that has to have a large warning label printed on it. You are basically admitting that you plan to die younger simply to "enjoy" a little "pleasure" now. Smoking is harmful to you and your loved ones. It is one of the most selfish choices you can make.
-No Soda (or at least reduce it). The studies and stats all show that consuming soda is extremely harmful for your health. Stay away as much as possible. Reduce your consumption to a minimum and you will see health benefits almost immediately.
-Exercise More. Exercising will reduce stress, help your body composition, may help you lose weight, lead to a more disciplined life and improve your mood. There are so many options to choose from when it comes to exercising and being active. My favorites are shooting hoops, playing soccer, football or other games. I like to jog and go for walks. You can walk a dog or spend time walking or exercising with family. Golf is a great way. Your options are almost unlimited and you can be extremely creative. Make exercise a priority for a better 2016.
-More Prayer. If you want to up your Health in 2016 consider praying more. Scientific studies have shown that those that pray regularly have lower stress levels and higher levels of general well-being. It has been shown that people who pray (and have people pray for them) heal quicker following surgery and other injuries. Prayer takes the focus off ourselves and helps us to be more centered and focused on the things that matter.
-Less TV. Turn off the TV for 30 minutes a day that you would normally watch. Use that time to implement some of the suggestions above (extra prayer or exercise). Get active, and live a little bit yourself instead of living through the people on TV. 30 minutes less a day translates into 15 hours a month which is like getting back an entire 2 work days each month.
-No Electronics in Bed. Turn off the phone, IPAD, etc. and leave them in the kitchen not in the bedroom. You will sleep better because of the lack of worrying about what is happening on your phone. The light in the device has been shown to affect sleep cycles. Try it for a few nights a week and see how it goes.
-Stretch More. Whether it is yoga or simply doing some stretches that you learned in PE class in school, stretching is a great habit to get into. You can do this in the morning before work, on a break or in the evening. Stretched and flexible muscles will function better. Stretching is a great way to reduce stress.
-Eat Less Processed Red Meat. There is a "war on bacon" as declared in recent magazine articles. Red meat has been shown to raise the risk of cancer and heart disease. My suggestion for 2016 is to drastically lower your consumption of processed red meat. Look at it this way - Did this meat come directly from the cow (Think ribeye, T-Bone and sirloin) or was it processed (think hot dogs, sausages, burgers, etc.) The more steps that it takes to create your red meat, the less healthy it is for. Try to limit or eliminate processed red meat in 2016.
-Get your finances in order. Reduce debt, save more and prepare for the future. Financial issues is currently the number one cause of divorce. Reduce your debt and save for the future to help your marriage and your stress levels.
Good luck as you look to implement a few or all of these suggestions in 2016.
Sunday, September 6, 2015
Prevent Cancer Pt. 2
This is the second post with the title Prevent Cancer. Below are several suggestions for preventing cancer. Read the previous article for my thoughts on whether cancer is preventable and my opinions on that matter. Each suggestion comes with a one sentence explanation. For more information please check some of the citations in my previous article.
9.) Drink lots of water. Water is the best detoxifier in the world
10.) Eat dark colored foods. Broccoli is one of the best cancer fighters in the world.
11.) Eat clean foods. Go organic and antibiotic free whenever your budget allows it.
12.) Eat Whole Grains. Whole Grain cereals and breads are literally lifesavers for many people.
13.) Breathe Deeply. The more oxygen you take in the better quality of red blood cells (which fight cancer) you will have in your body.
14.) Lower Consumption of Red Meat. Red meat is a cancer fuel.
15.) Watch Less TV. Use the time to be on your feet, doing something active (even yard work, walking the dog or going to visit on neighbor are much better uses of your time).
16.) Drink Green Tea. Green Tea is loaded with chemicals (healthy ones) that fight many types of cancers.
17.) Here are some of the top suggestions that didn't make the top 16 for various reasons, but they are also great preventative measures: Eat Brazil Nuts, Stop Drinking Soda, Eat Garlic, Eat a Red Sauce Pasta Dish weekly, get 15 mins of sun per day, Eat Kiwi, Marinate Meat before cooking, Maximize a healthy attitude of gratitude, Eat onions, eat red grapes, cut out pickled foods and eat the alternative/fresh version cucumbers instead of pickles.
Hope a few of these will become a part of your lifestyle.
9.) Drink lots of water. Water is the best detoxifier in the world
10.) Eat dark colored foods. Broccoli is one of the best cancer fighters in the world.
11.) Eat clean foods. Go organic and antibiotic free whenever your budget allows it.
12.) Eat Whole Grains. Whole Grain cereals and breads are literally lifesavers for many people.
13.) Breathe Deeply. The more oxygen you take in the better quality of red blood cells (which fight cancer) you will have in your body.
14.) Lower Consumption of Red Meat. Red meat is a cancer fuel.
15.) Watch Less TV. Use the time to be on your feet, doing something active (even yard work, walking the dog or going to visit on neighbor are much better uses of your time).
16.) Drink Green Tea. Green Tea is loaded with chemicals (healthy ones) that fight many types of cancers.
17.) Here are some of the top suggestions that didn't make the top 16 for various reasons, but they are also great preventative measures: Eat Brazil Nuts, Stop Drinking Soda, Eat Garlic, Eat a Red Sauce Pasta Dish weekly, get 15 mins of sun per day, Eat Kiwi, Marinate Meat before cooking, Maximize a healthy attitude of gratitude, Eat onions, eat red grapes, cut out pickled foods and eat the alternative/fresh version cucumbers instead of pickles.
Hope a few of these will become a part of your lifestyle.
Friday, September 4, 2015
Prevent Cancer Pt. 1
I have been interested in cancer prevention for many years. How can we fight back against this awful disease? Is it even possible to fight back or are we helpless against its attack, if and when, it comes? I did a good bit of reading for this post, before deciding to write. There are a couple of theories. One is that cancer is completely hereditary and that you will either get it or you won't. At the other end of the spectrum of belief is that cancer is completely and totally a lifestyle disease and that you can completely prevent it if you eat and live right. I fall somewhere in the middle of this spectrum. Some cancers are hereditary and will attack certain individuals regardless of the steps they take to prevent it. However, many cancers are preventable based upon lifestyle choices. I believe that you can take control and lower the odds that you will be afflicted by this awful disease.
Even if I am wrong in my assessment that you can actively prevent cancer, all of the habits below will translate into a healthier lifestyle and lower risk of other diseases. I would rather die with my boots on, so to speak than just sit back and let stuff happen to me. I am choosing to be proactive in my search for a healthy life.
I combined 4 different posts from magazines and blogs to compile my "top prevents" list. I am going to post these in two separate posts. Do your own research. Here are my sources 1.) Prevention Magazine, 11-16-11 article by Richard Laliberte 2.) Dr. Jerod Ochesndorf, personal website 3.) Article in Readers Digest entitled "30 Ways to prevent Cancer 4.) "10 Tips for Avoiding Cancer" web article. Not every preventative suggestion I list appeared on each of the researched lists, but most appeared in multiple articles. Most of these are basic, common sense solutions, but as I have previously posted "common sense is not very common nowadays."
This is not an exhaustive list and it is not comprehensive. I am sure that there are many preventative habits that I am not listing here. However, here a few with a one sentence explanation. You can do further research on your own if you want a more in-depth look at each prevent.
1.) NO Tobacco! Avoid at all costs for a healthier life.
2.) Lower Your Alcohol Consumption. Zero is best, less is always better than more for cancer prevention.
3.) Avoid Dry Cleaners. There are pretty nasty chemicals that are regularly used in the dry cleaning process.
4.) Stop eating French Fries and Potato Chips. These are some of the worst foods to eat if you desire to be cancer free.
5.) Filter tap water. According two several of the articles/posts municipal water is pretty full of carcinogens that can lead to cancer.
6.) Exercise More! A minimum should be around 2 hours per week or 1/2 and hour 4 times a week.
7.) Stop topping off your tank. By filling all the way up you release very harmful vapors into the air and even can splash gas onto your clothes and skin.
8.) Breathe deeply as often as possible. More oxygen equals more red blood cells/better quality of blood which can filter all kinds of harmful stuff out of your body.
More to come in a post later this weekend. Pick a few of the above and start fighting back against cancer risks today.
Even if I am wrong in my assessment that you can actively prevent cancer, all of the habits below will translate into a healthier lifestyle and lower risk of other diseases. I would rather die with my boots on, so to speak than just sit back and let stuff happen to me. I am choosing to be proactive in my search for a healthy life.
I combined 4 different posts from magazines and blogs to compile my "top prevents" list. I am going to post these in two separate posts. Do your own research. Here are my sources 1.) Prevention Magazine, 11-16-11 article by Richard Laliberte 2.) Dr. Jerod Ochesndorf, personal website 3.) Article in Readers Digest entitled "30 Ways to prevent Cancer 4.) "10 Tips for Avoiding Cancer" web article. Not every preventative suggestion I list appeared on each of the researched lists, but most appeared in multiple articles. Most of these are basic, common sense solutions, but as I have previously posted "common sense is not very common nowadays."
This is not an exhaustive list and it is not comprehensive. I am sure that there are many preventative habits that I am not listing here. However, here a few with a one sentence explanation. You can do further research on your own if you want a more in-depth look at each prevent.
1.) NO Tobacco! Avoid at all costs for a healthier life.
2.) Lower Your Alcohol Consumption. Zero is best, less is always better than more for cancer prevention.
3.) Avoid Dry Cleaners. There are pretty nasty chemicals that are regularly used in the dry cleaning process.
4.) Stop eating French Fries and Potato Chips. These are some of the worst foods to eat if you desire to be cancer free.
5.) Filter tap water. According two several of the articles/posts municipal water is pretty full of carcinogens that can lead to cancer.
6.) Exercise More! A minimum should be around 2 hours per week or 1/2 and hour 4 times a week.
7.) Stop topping off your tank. By filling all the way up you release very harmful vapors into the air and even can splash gas onto your clothes and skin.
8.) Breathe deeply as often as possible. More oxygen equals more red blood cells/better quality of blood which can filter all kinds of harmful stuff out of your body.
More to come in a post later this weekend. Pick a few of the above and start fighting back against cancer risks today.
Monday, August 31, 2015
Drink More... Water
I would love to drink more water. I have every intention of doing so. I know all the information that says that if I would drink more water, I would be healthier. Sometimes I do really well. Days when I am not working or days when I am exercising alot I do really well. However, days when I am busy and my schedule is hectic I seem to really struggle. Does that sound like you? Let's look at some reasons why we all should be drinking more water and then a couple strategies to make it happen.
Benefits of increased water consumption:
1.) Better bodily cleansing. Water cleanses the body of toxins, dead blood cells and many other bad things. When you are well-hydrated this function can perform at top level and you will have a clean body. I have never had kidney stones (they sound awful) but they are a major motivator for me to keep drinking water instead of tea and soda.
2.) Better Digestive and Elimination of solids. Water is essential to digestion and processing of solids. Water will keep things moving regularly and even help to eliminate some of that stuff that has been stored up in your colon and intestines for quite a while. Good hydration can keep you feeling comfortable down below and help clean things out properly.
3.) Skin tone and clarity. Again the theme continues. When you drink plenty of water your body is cleaner. One place that clean look really shows up is your skin. Your face will be cleaner and less oily which will improve its overall look. One of the tests for dehydration involves how your skin functions. Water is very important to skin health and appearance.
4.) Avoid that 2:30 feeling. It seems like at about 2:30 every afternoon I start to drag and get hungry. This feeling may be dehydration instead of fatigue or hunger. Many times a hungry feeling can indicate a lack of water instead of a lack of food. Also that sluggish feeling is typically related to hydration. A good flow of water in the afternoon can help relieve these symptoms and keep you energetic all the way through the afternoon.
5.) When you up the amount of water you are drinking you will usually have to reduce the amount of soda/tea/sugary drinks you can consume. Drinking a cup of water before your meal will reduce the amount of room in your stomach and you will feel full faster. Less Calories! Here's some basic math. If you can reduce your calories from soda/tea/sugary drinks by 350 per day (typical amount of calories in a gas station soda) and save the money you spend (my local convenience store is selling any size drink for $1) from now till Christmas you could cut about 7 pounds of weight and save around $100. You can use that money to buy a new Christmas outfit since you will be a few sizes smaller.
A few strategies to help you drink more water:
-Carry a water bottle. You tend to drink whatever is near and handy. Fill it/Drain it three to four times a day to see a major difference in your health and well being.
-Put yourself on a once a week soda purchase plan. Cutting soda out completely is tough to do, but by getting our habit under control we can save thousands of calories a week. Make it a money issue in addition to health. If you are normally spending $15 (in gas stations, at machines, groccery stores and at restaurants) per week, cut that back to $3 per week and bank the other $12. As you see your bank account growing you should also see your waist slimming.
Today is a Monday and tomorrow is a new month. Beginning of weeks and months are a great time to begin new habits. Good Luck!
Benefits of increased water consumption:
1.) Better bodily cleansing. Water cleanses the body of toxins, dead blood cells and many other bad things. When you are well-hydrated this function can perform at top level and you will have a clean body. I have never had kidney stones (they sound awful) but they are a major motivator for me to keep drinking water instead of tea and soda.
2.) Better Digestive and Elimination of solids. Water is essential to digestion and processing of solids. Water will keep things moving regularly and even help to eliminate some of that stuff that has been stored up in your colon and intestines for quite a while. Good hydration can keep you feeling comfortable down below and help clean things out properly.
3.) Skin tone and clarity. Again the theme continues. When you drink plenty of water your body is cleaner. One place that clean look really shows up is your skin. Your face will be cleaner and less oily which will improve its overall look. One of the tests for dehydration involves how your skin functions. Water is very important to skin health and appearance.
4.) Avoid that 2:30 feeling. It seems like at about 2:30 every afternoon I start to drag and get hungry. This feeling may be dehydration instead of fatigue or hunger. Many times a hungry feeling can indicate a lack of water instead of a lack of food. Also that sluggish feeling is typically related to hydration. A good flow of water in the afternoon can help relieve these symptoms and keep you energetic all the way through the afternoon.
5.) When you up the amount of water you are drinking you will usually have to reduce the amount of soda/tea/sugary drinks you can consume. Drinking a cup of water before your meal will reduce the amount of room in your stomach and you will feel full faster. Less Calories! Here's some basic math. If you can reduce your calories from soda/tea/sugary drinks by 350 per day (typical amount of calories in a gas station soda) and save the money you spend (my local convenience store is selling any size drink for $1) from now till Christmas you could cut about 7 pounds of weight and save around $100. You can use that money to buy a new Christmas outfit since you will be a few sizes smaller.
A few strategies to help you drink more water:
-Carry a water bottle. You tend to drink whatever is near and handy. Fill it/Drain it three to four times a day to see a major difference in your health and well being.
-Put yourself on a once a week soda purchase plan. Cutting soda out completely is tough to do, but by getting our habit under control we can save thousands of calories a week. Make it a money issue in addition to health. If you are normally spending $15 (in gas stations, at machines, groccery stores and at restaurants) per week, cut that back to $3 per week and bank the other $12. As you see your bank account growing you should also see your waist slimming.
Today is a Monday and tomorrow is a new month. Beginning of weeks and months are a great time to begin new habits. Good Luck!
Friday, August 28, 2015
Healthy Benefits of Reading
I have a natural love of reading. I love to read all kinds of books. I make it a habit to read about 15
non-fiction books every year. I also read plenty of fiction books as well. Reading was instilled in me early by
my Kindergarten teaching mom. That has been one of the best gifts she has given me. Reading has
opened so many doors in my life and helped me to become a much better, and well-rounded person.
Reading has its intellectual benefits, but it also has numerous benefits to your physical health as well. Here
are just a few that I came up with. Check out the link at the bottom of the post for an interesting article
on the same topic from Readers Digest.
1.) Reading before bed-time helps to put your body in a better state for sleep than watching TV. You will
sleep better and get more sleep when you read before going to bed. it has to do with the light coming off the
screen. It is very bad for your sleep cycles.
2.) You will snack less when you are reading late at night instead of watching TV. It is hard to eat potato
chips and ice cream when you are reading a book.
3.) I have heard from multiple sources that you burn more calories when you are reading than when you are
watching TV.
4.) Reading a book late at night takes discipline. It is much easier to turn on the TV and mentally and
physically shut down. By choosing to read you are building discipline. That "discipline muscle" you are
flexing and growing will help you out in other areas of your health.
5.) Reading this blog is hopefully encouraging to become healthier. Imagine all the great ideas you could
be getting if you were to check out 2 or 3 blogs per week.
Check out the link from RD.com for even more benefits to your health that come from reading. Oh Yeah,
Thank-you for reading this blog online. Now turn off your computer/device and go read a book or magazine.
www.rd.com/slideshows/benefits-of-reading/
non-fiction books every year. I also read plenty of fiction books as well. Reading was instilled in me early by
my Kindergarten teaching mom. That has been one of the best gifts she has given me. Reading has
opened so many doors in my life and helped me to become a much better, and well-rounded person.
Reading has its intellectual benefits, but it also has numerous benefits to your physical health as well. Here
are just a few that I came up with. Check out the link at the bottom of the post for an interesting article
on the same topic from Readers Digest.
1.) Reading before bed-time helps to put your body in a better state for sleep than watching TV. You will
sleep better and get more sleep when you read before going to bed. it has to do with the light coming off the
screen. It is very bad for your sleep cycles.
2.) You will snack less when you are reading late at night instead of watching TV. It is hard to eat potato
chips and ice cream when you are reading a book.
3.) I have heard from multiple sources that you burn more calories when you are reading than when you are
watching TV.
4.) Reading a book late at night takes discipline. It is much easier to turn on the TV and mentally and
physically shut down. By choosing to read you are building discipline. That "discipline muscle" you are
flexing and growing will help you out in other areas of your health.
5.) Reading this blog is hopefully encouraging to become healthier. Imagine all the great ideas you could
be getting if you were to check out 2 or 3 blogs per week.
Check out the link from RD.com for even more benefits to your health that come from reading. Oh Yeah,
Thank-you for reading this blog online. Now turn off your computer/device and go read a book or magazine.
www.rd.com/slideshows/benefits-of-reading/
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