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!
Monday, August 31, 2015
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/
Tuesday, August 25, 2015
Bad Information
Be Aware (or Beware) of the information you are getting and where you are getting it from. When you start to get healthier and really feel the effects of many small choices, you may be want to start making more lifestyle and activity choices. Be careful where you are getting your information from. The internet has some very valuable and reliable info (like this blog) and some terrible advice as well. Your friends and loved ones also are great sources of information and they will also be terrible sources of information.
Let me illustrate this point with the story of some research I did last year about this time. I was interested in learning more about eating seeds and the health benefits that they provide. There is a wide variety of opinions about eating fruit seeds. The opinions range from the medical community's stance that if you swallow a Apple seed you will likely survive, but should consider calling Poison Control to what I will call the "Hippy" position that seeds are very beneficial to overall health. One belief is that Apricot seeds can cure cancer and on the other end of the spectrum I found that medical doctors called this belief foolishness. One post said that if you eat a cup (8oz) of Apple seeds you will likely die. I wholeheartedly agree with that, but if you eat a cup (8 oz) of tylenol you will also die. Does that mean we should never take tylenol?
You will need to use some common sense and try things out for yourself. I am not taking a position on the eating of seeds (I do regularly eat Apple seeds as part of my normal diet). I am just using this example to illustrate the spectrum of information that you will receive when you begin to research on the internet and with friends and family.
If you have heard of a healthy habit or practice that seems a little odd, but it is something you would like to try, by all means give it a shot in moderation. I have added coconut oil into my diet. I really went at it this winter because it was supposed to fight infection and kill cold germs. I didn't experience those benefits in a major way, but the whole jar only cost me about 15 bucks. Experiment and learn what works for you. Do it cheaply at first before making a major money commitment. I am sure that some of the information you receive will be great, some will need to be discarded.
I would love to hear your stories about some things you have tried and that worked, or even that failed, as you try to make healthy decisions. Have a great day, I am off to brew my green tea.
Let me illustrate this point with the story of some research I did last year about this time. I was interested in learning more about eating seeds and the health benefits that they provide. There is a wide variety of opinions about eating fruit seeds. The opinions range from the medical community's stance that if you swallow a Apple seed you will likely survive, but should consider calling Poison Control to what I will call the "Hippy" position that seeds are very beneficial to overall health. One belief is that Apricot seeds can cure cancer and on the other end of the spectrum I found that medical doctors called this belief foolishness. One post said that if you eat a cup (8oz) of Apple seeds you will likely die. I wholeheartedly agree with that, but if you eat a cup (8 oz) of tylenol you will also die. Does that mean we should never take tylenol?
You will need to use some common sense and try things out for yourself. I am not taking a position on the eating of seeds (I do regularly eat Apple seeds as part of my normal diet). I am just using this example to illustrate the spectrum of information that you will receive when you begin to research on the internet and with friends and family.
If you have heard of a healthy habit or practice that seems a little odd, but it is something you would like to try, by all means give it a shot in moderation. I have added coconut oil into my diet. I really went at it this winter because it was supposed to fight infection and kill cold germs. I didn't experience those benefits in a major way, but the whole jar only cost me about 15 bucks. Experiment and learn what works for you. Do it cheaply at first before making a major money commitment. I am sure that some of the information you receive will be great, some will need to be discarded.
I would love to hear your stories about some things you have tried and that worked, or even that failed, as you try to make healthy decisions. Have a great day, I am off to brew my green tea.
Sunday, August 23, 2015
Calories are not Enemies
Calories are not the enemy of healthy eating. Calories are units of energy. They are much maligned and misunderstood. Can you imagine getting upset and worrying about "gallons" of gasoline or "watts" in a light bulb. A better understanding of calories and how they affect your life should help you make better food choices.
Here are some basics:
-Calories are a unit of energy
-The more calories a food contains, the more energy you get from that food.
-A healthy diet typically can include around 2,000 calories per day.
-The number of needed calories depends on many factors including: Metabolism (how fast your body burns the energy/calories it has), your activity level (a professional soccer player needs more calories than a high school science teacher to function during a typical workday), weight and gender.
-1 Pound of body weight equates to 3,500 calories
-In order to lose 1 pound you must burn 3,500 more calories than you eat.
-A typical 1 hour cardio workout can burn up to 700 calories while you are exercising. However, your metabolism will remain higher following exercise so you can continue to burn extra calories even at rest following a workout.
-Muscle tissue requires more calories than fat. A person who is muscular will burn more calories while at rest than a person who is leaner.
-Drinks (except for water) contain calories. Some drinks at Starbucks contain up to 800 calories (about 40% of your total calories for the day). A typical fountain coke (20+ oz.) will contain over 10% of your total calories for the day.
Some tips to maximize your calories:
1.) The type of Calories you ingest are not important to weight loss or gain. However, the type of calories you eat are very important when it comes to overall health.
2.) You should be getting about 65% of your calories from Carbohydrates. There are 2 types of Carbs, Simple (basic sugar found in cookies, cake and soda) and complex (fruit, veggies and whole grains). Make wise carb choices and go with complex carbs for the vast majority of your 65% (1300) calories per day.
3.) Protein should be about 10% of your calories and Fat should be around 25%.
4.) Don't drink your calories. Most people don't mentally compute the calories that they are drinking. But a soda, ice tea or lemonade at lunch at dinner can really add up quickly. Make water your beverage for at least one meal a day.
I hope that wasn't too technical or confusing. Quit treating calories like an unwanted relative. Gain a good understanding of them and how they affect your health. Make wise calorie choices.
Here are some basics:
-Calories are a unit of energy
-The more calories a food contains, the more energy you get from that food.
-A healthy diet typically can include around 2,000 calories per day.
-The number of needed calories depends on many factors including: Metabolism (how fast your body burns the energy/calories it has), your activity level (a professional soccer player needs more calories than a high school science teacher to function during a typical workday), weight and gender.
-1 Pound of body weight equates to 3,500 calories
-In order to lose 1 pound you must burn 3,500 more calories than you eat.
-A typical 1 hour cardio workout can burn up to 700 calories while you are exercising. However, your metabolism will remain higher following exercise so you can continue to burn extra calories even at rest following a workout.
-Muscle tissue requires more calories than fat. A person who is muscular will burn more calories while at rest than a person who is leaner.
-Drinks (except for water) contain calories. Some drinks at Starbucks contain up to 800 calories (about 40% of your total calories for the day). A typical fountain coke (20+ oz.) will contain over 10% of your total calories for the day.
Some tips to maximize your calories:
1.) The type of Calories you ingest are not important to weight loss or gain. However, the type of calories you eat are very important when it comes to overall health.
2.) You should be getting about 65% of your calories from Carbohydrates. There are 2 types of Carbs, Simple (basic sugar found in cookies, cake and soda) and complex (fruit, veggies and whole grains). Make wise carb choices and go with complex carbs for the vast majority of your 65% (1300) calories per day.
3.) Protein should be about 10% of your calories and Fat should be around 25%.
4.) Don't drink your calories. Most people don't mentally compute the calories that they are drinking. But a soda, ice tea or lemonade at lunch at dinner can really add up quickly. Make water your beverage for at least one meal a day.
I hope that wasn't too technical or confusing. Quit treating calories like an unwanted relative. Gain a good understanding of them and how they affect your health. Make wise calorie choices.
Friday, August 21, 2015
Crossover Benefits
SALE!!! 2 for 1!!!! These signs always grab my attention. My wife is currently at a restaurant picking up our dinner with a Buy One, Get One Free coupon. These deals can be really beneficial. If you are already planning to buy something, it can be awesome to get a bonus to go along with it. Sales like these can be a real time saver and budget helper.
Your health also can come with Buy One, Get One Free type activities. When you go out for a jog/run/walk you get the added benefit of fresh air for your lungs. It's a 2 for 1 special. Jog/Run/Walk also gives you the added bonus of craving additional water which helps to flush out toxins and cleanse your body overall.
A few of the other Buy One, Get One (or two or three or four) benefits are:
-Exercise lowers stress
-Going outdoors for fresh air exposes you to the sun (which in moderation, usually about 15-20 minutes per day is extremely healthy) which will provide needed vitamin D.
-Losing a few pounds reduces the weight and workload on your body which provides extra energy to go for a walk/jog which in turn provides an opportunity for more weight loss.
Health is a Spiral. You are either on an upward spiral where one healthy choice feeds another healthy choice which allows for another healthy choice or on a downward spiral which works in the opposite direction. That is why this plan can/will work for you. Make one good choice this week (less soda, more fiber, more exercise, a salad instead of burger, etc.) and it will feed your desire to continue making good choices. Put a stop to the downward spiral and start an upward cycle today.
Your health also can come with Buy One, Get One Free type activities. When you go out for a jog/run/walk you get the added benefit of fresh air for your lungs. It's a 2 for 1 special. Jog/Run/Walk also gives you the added bonus of craving additional water which helps to flush out toxins and cleanse your body overall.
A few of the other Buy One, Get One (or two or three or four) benefits are:
-Exercise lowers stress
-Going outdoors for fresh air exposes you to the sun (which in moderation, usually about 15-20 minutes per day is extremely healthy) which will provide needed vitamin D.
-Losing a few pounds reduces the weight and workload on your body which provides extra energy to go for a walk/jog which in turn provides an opportunity for more weight loss.
Health is a Spiral. You are either on an upward spiral where one healthy choice feeds another healthy choice which allows for another healthy choice or on a downward spiral which works in the opposite direction. That is why this plan can/will work for you. Make one good choice this week (less soda, more fiber, more exercise, a salad instead of burger, etc.) and it will feed your desire to continue making good choices. Put a stop to the downward spiral and start an upward cycle today.
Wednesday, August 19, 2015
Look Around!
Take a look around at your surroundings. Notice the people at the places you go the most. Become especially vigilant at watching the people in your favorite restaurants. In general, you become the people you associate with, you start to look like them, act like them and think like them.
Every time I go to a buffet for dinner (almost exclusively when travelling with my basketball team or soccer team as a coach) I look around at the people in the restaurant. I typically do not like what I see. It seems to me that at a buffet the vast majority of people are overweight. By watching you can usually tell who the "regulars" are. They are the ones who know the servers by name, ask about their families and share a sense of familiarity. These are the customers to really hone in on. Does their body type match your vision for what you want your body type to be?
I do not want to be "anti-Golden Corral" with this post. You can eat a wonderfully healthy meal at a buffet restaurant if you make wise choices. They have a large selection of fresh veggies and fruits to make a salad. You can opt for a plate of fish and steamed broccoli. You can eat healthy, even at unhealthy places, but seriously, who does? I do not have the willpower to walk away from the chocolate fountain and the trappings of "All-YOU-CAN-EAT." Have you ever wondered how a buffet can serve you plate after plate of food for only $12 but other restaurants charge you around $13-15 for just one plate? It's because the ingredients in buffet food are cheap, highly processed and very unhealthy. Not something I want to put into my body.
Take a look around the house. Do you like what you see? Are you, your spouse and kids practicing the kind of lifestyle that supports health? Do you support each other as you strive for excellence or do you drag each other down into poor choices? If you can turn your family into your "health buddies" that can go a long way in helping you achieve your health goals. You will have support and encouragement. You will have accountability at a time when you need it most.
Every time I go to a buffet for dinner (almost exclusively when travelling with my basketball team or soccer team as a coach) I look around at the people in the restaurant. I typically do not like what I see. It seems to me that at a buffet the vast majority of people are overweight. By watching you can usually tell who the "regulars" are. They are the ones who know the servers by name, ask about their families and share a sense of familiarity. These are the customers to really hone in on. Does their body type match your vision for what you want your body type to be?
I do not want to be "anti-Golden Corral" with this post. You can eat a wonderfully healthy meal at a buffet restaurant if you make wise choices. They have a large selection of fresh veggies and fruits to make a salad. You can opt for a plate of fish and steamed broccoli. You can eat healthy, even at unhealthy places, but seriously, who does? I do not have the willpower to walk away from the chocolate fountain and the trappings of "All-YOU-CAN-EAT." Have you ever wondered how a buffet can serve you plate after plate of food for only $12 but other restaurants charge you around $13-15 for just one plate? It's because the ingredients in buffet food are cheap, highly processed and very unhealthy. Not something I want to put into my body.
Take a look around the house. Do you like what you see? Are you, your spouse and kids practicing the kind of lifestyle that supports health? Do you support each other as you strive for excellence or do you drag each other down into poor choices? If you can turn your family into your "health buddies" that can go a long way in helping you achieve your health goals. You will have support and encouragement. You will have accountability at a time when you need it most.
Monday, August 17, 2015
Eat Colorful Foods
A simple, tasty and healthy way to increase the nutritional value of the foods you eat is to Eat Colorful Foods. Eat foods that are rich in dark color (think fruits that stain your fingers like cherries). Mostly the colorful foods are found in the category of fruits and veggies.
The average American diet is pretty rich in Brown, White and Yellowish foods. We eat a ton of potatoes (white originally, brown now that we consume them primarily in fried form), Apples and Bananas (white, skin color doesn't count, just the color of the fruit inside the skin), Cheese (White or Yellowish, the orange cheese is dyed, so that doesn't count), meats (typically brown or white, especially when fried). Rice (brown or white). Take a look at your food choices today. Are they bland (Brown, White and Yellow) or are they colorful? You may be surprised by what you find.
Generally speaking the more colorful a fruit or veggie is the higher it is in antioxidants. Antioxidants are highly critical in maintaining and growing a healthy lifestyle. I won't bore myself (or you) with a science lesson here, but you can do research on the importance of eating a diet high in antioxidants. Basically, your body is oxidizing (just sounds not good, it simply means aging or wearing out) and these antioxidants provide a defense against this process. Vitamins and minerals are also much more likely to be found in higher concentrations in darker, more colorful foods.
Typically the more color the foods have the more antioxidants they provide. It can be very beneficial to look at some swaps and upgrades when it comes to adding antioxidants into your diet. Here a few that I try to take advantage of when picking out foods:
Green Tea instead of Black Tea
Spinach or Garden Lettuce instead of Ice Berg Lettuce
Whole Wheat/Grain Bread instead of White Bread
Berries (which are all packed with antioxidants) instead of a Banana
Pomegranate Juice instead of Apple or Orange
Red or Yellow Peppers instead of Green Peppers
These are just a few of the possibilities that I have tried to incorporate in my overall, healthier eating plan. You can pick just one or two to start and see how it goes. Be aware that almost every swap above comes with a higher price tag. These swaps will cost you more money in the short term, but will likely have very positive long-term effects on your health and therefore your wallet.
***Disclaimer - Before you get too excited and carried away with the colorful food, please remember to consider that this rule only applies to natural, undyed and unprocessed foods. Skittles, Reese's Pieces, Lucky Charms and Starburst Candies DO NOT count towards eating a more colorful diet.
The average American diet is pretty rich in Brown, White and Yellowish foods. We eat a ton of potatoes (white originally, brown now that we consume them primarily in fried form), Apples and Bananas (white, skin color doesn't count, just the color of the fruit inside the skin), Cheese (White or Yellowish, the orange cheese is dyed, so that doesn't count), meats (typically brown or white, especially when fried). Rice (brown or white). Take a look at your food choices today. Are they bland (Brown, White and Yellow) or are they colorful? You may be surprised by what you find.
Generally speaking the more colorful a fruit or veggie is the higher it is in antioxidants. Antioxidants are highly critical in maintaining and growing a healthy lifestyle. I won't bore myself (or you) with a science lesson here, but you can do research on the importance of eating a diet high in antioxidants. Basically, your body is oxidizing (just sounds not good, it simply means aging or wearing out) and these antioxidants provide a defense against this process. Vitamins and minerals are also much more likely to be found in higher concentrations in darker, more colorful foods.
Typically the more color the foods have the more antioxidants they provide. It can be very beneficial to look at some swaps and upgrades when it comes to adding antioxidants into your diet. Here a few that I try to take advantage of when picking out foods:
Green Tea instead of Black Tea
Spinach or Garden Lettuce instead of Ice Berg Lettuce
Whole Wheat/Grain Bread instead of White Bread
Berries (which are all packed with antioxidants) instead of a Banana
Pomegranate Juice instead of Apple or Orange
Red or Yellow Peppers instead of Green Peppers
These are just a few of the possibilities that I have tried to incorporate in my overall, healthier eating plan. You can pick just one or two to start and see how it goes. Be aware that almost every swap above comes with a higher price tag. These swaps will cost you more money in the short term, but will likely have very positive long-term effects on your health and therefore your wallet.
***Disclaimer - Before you get too excited and carried away with the colorful food, please remember to consider that this rule only applies to natural, undyed and unprocessed foods. Skittles, Reese's Pieces, Lucky Charms and Starburst Candies DO NOT count towards eating a more colorful diet.
Saturday, August 15, 2015
Amazing Machine
I was at an amusement park last week and had the opportunity to see an amazing car that was on display at the park. Even though I stood right beside the car for at least an hour patiently waiting, I never got to go for a drive. Apparently, this car was not one of the rides. It was a beautiful, fast (0-60 in 3.7 seconds) and luxurious automobile. I started dreaming that if I owned it of how well I would take care of it. It would be one of the most babied cars in history. Only premium gas and oil would go in. No one would be allowed to eat in my car. You would have to take off your shoes before entering it. It would never get driven in the rain or snow. I would only drive it so fast (pretty fast, but not ridiculously fast). I would build a special heated garage for it. I would wash it (give it a bath) at least every time I took it for a drive. This car would be cared for as if it was a family member.
Most people probably can think of some item that they would, or do, take care of with similar care and protection. Something they would lovingly watch over. Well each of us has an amazing machine that we possess. Something to cherish and care for. It is definitely a family member. Once it's gone, beaten up and used up, that's it, we can never get another one. Of course I am talking about our physical bodies. I believe that other than Jesus' love, His salvation and our families, God's greatest gift to any of us is our bodies. The human body is an amazing machine. It's functions are uniquely designed to do amazing things. This possession can provide you with awesome pleasures and opportunities. How well are you caring for this amazing machine that you have been given?
Think about my analogy. I would only put premium fuel into my car, yet, what type of fuel (nutrition and hydration) am I putting into my body? Am I providing the exercise that my body craves? How about the rest? I would never allow my car too be driven to fast or too far without proper breaks and maintenance. Do you give your body the same breaks from stress and work?
A great difference between our bodies and my dream corvette is that our bodies can grow and adapt. They are even better than that corvette. Once the corvette rolls off the assembly line (they may be individually hand-crafted, not sure because I don't know that much about cars) it is pretty much going to start decaying and diminishing. It will only ever go so fast. What it is capable of is set at birth. Our bodies, however, can change and adapt, our capabilities can grow. Maybe you can only walk for ten minutes before you are out of breath and need a break this week. Keep it up, by next week you can probably go 12-15 minutes and in a month, with diligence, you can probably accomplish 30 minutes and some sit-ups at the end. The better stuff you put in your amazing machine, the better its performance. Love and take care of your body. Begin taking small steps today, to care for it. The payoff will be huge in the end.
Most people probably can think of some item that they would, or do, take care of with similar care and protection. Something they would lovingly watch over. Well each of us has an amazing machine that we possess. Something to cherish and care for. It is definitely a family member. Once it's gone, beaten up and used up, that's it, we can never get another one. Of course I am talking about our physical bodies. I believe that other than Jesus' love, His salvation and our families, God's greatest gift to any of us is our bodies. The human body is an amazing machine. It's functions are uniquely designed to do amazing things. This possession can provide you with awesome pleasures and opportunities. How well are you caring for this amazing machine that you have been given?
Think about my analogy. I would only put premium fuel into my car, yet, what type of fuel (nutrition and hydration) am I putting into my body? Am I providing the exercise that my body craves? How about the rest? I would never allow my car too be driven to fast or too far without proper breaks and maintenance. Do you give your body the same breaks from stress and work?
A great difference between our bodies and my dream corvette is that our bodies can grow and adapt. They are even better than that corvette. Once the corvette rolls off the assembly line (they may be individually hand-crafted, not sure because I don't know that much about cars) it is pretty much going to start decaying and diminishing. It will only ever go so fast. What it is capable of is set at birth. Our bodies, however, can change and adapt, our capabilities can grow. Maybe you can only walk for ten minutes before you are out of breath and need a break this week. Keep it up, by next week you can probably go 12-15 minutes and in a month, with diligence, you can probably accomplish 30 minutes and some sit-ups at the end. The better stuff you put in your amazing machine, the better its performance. Love and take care of your body. Begin taking small steps today, to care for it. The payoff will be huge in the end.
Thursday, August 13, 2015
There will be consequences
When you make the incredible decision to begin transforming your health one small step at a time you will notice some consequences. Many of them will be positive. You will begin losing weight (or at least toning your body) so you will feel better. You will have increased energy, improved bodily functions and a higher level of euphoria as endorphins are released into your system. You will also experience less stress, lower levels of depression and a general feeling of accomplishment as the changes begin to take place. You can expect to become more self confident as you take control of your life and see the results of your choices. Overall, all good things.
However, there are a few drawbacks to getting healthier. First of all (at least for me) is some of the comments that you can expect to receive from people you know and even random strangers. Here are a few examples from my life in the past few months. I was at a church prayer breakfast and went through the line and loaded up my plate with a pastry, a small helping of eggs and potatoes and a bunch of fruit (not exactly an extremely healthy breakfast, but not too bad either). Upon seeing my plate an older man decided to ask me if I was a vegetarian because I had skipped (swapped out ) the sausage patties. I informed him that I wasn't a vegetarian, just trying to eat healthier. He proceeded to inform me of the health benefits of sausage. This man must have weighed close to 300 hundred pounds with a belly that weighed at least 100 pounds. I wonder if he would have found it rude if I explained exactly what it was in his colon that was causing his gut to be so large, round and hard. I decided that whatever he was eating, I would avoid.
Then recently, I was at a family gathering and decided to skip (swap, there is that magic word again) the hot dogs so I brought my own chipotle black bean burgers. A female (who is much healthier and leaner then the man in the previous story) relative asked me twice within 5 minutes "if I had gone vegan." I informed her that I hadn't (even if I had, would there be anything wrong with that?) but I was just trying to be more healthy when I could.
I can barely ever remember a time when I have commented on the food on someone else's plate. Maybe if I really enjoyed an item, or something looked interesting I would ask about it. However, to ask someone if they were a vegetarian or a vegan simply by watching them eat one meal has never crossed my mind. I find it to be extremely rude. I will eat what I want and it doesn't concern you.
So, long blog post, to simply say that you can expect many people not to understand your new lifestyle choices. Don't worry, continue to model positive behavior in an understated way and they will eventually see the benefits displayed in your life and be jealous and envious.
There can be a more insidious side to these comments and conversations though. Many times people will be concerned with your break from average and your move to awesome. They will seek by any means necessary to draw you back into the herd, so they do not feel badly about their own choices. After all, if everyone is making bad choices, they can't really be that bad, right? You are throwing a curveball into their life.Average isn't so bad if no one ever does anything to rock the boat. Be a boat rocker. Stay positive and stay focused on the end goal. Don't get drug back into the herd.
However, there are a few drawbacks to getting healthier. First of all (at least for me) is some of the comments that you can expect to receive from people you know and even random strangers. Here are a few examples from my life in the past few months. I was at a church prayer breakfast and went through the line and loaded up my plate with a pastry, a small helping of eggs and potatoes and a bunch of fruit (not exactly an extremely healthy breakfast, but not too bad either). Upon seeing my plate an older man decided to ask me if I was a vegetarian because I had skipped (swapped out ) the sausage patties. I informed him that I wasn't a vegetarian, just trying to eat healthier. He proceeded to inform me of the health benefits of sausage. This man must have weighed close to 300 hundred pounds with a belly that weighed at least 100 pounds. I wonder if he would have found it rude if I explained exactly what it was in his colon that was causing his gut to be so large, round and hard. I decided that whatever he was eating, I would avoid.
Then recently, I was at a family gathering and decided to skip (swap, there is that magic word again) the hot dogs so I brought my own chipotle black bean burgers. A female (who is much healthier and leaner then the man in the previous story) relative asked me twice within 5 minutes "if I had gone vegan." I informed her that I hadn't (even if I had, would there be anything wrong with that?) but I was just trying to be more healthy when I could.
I can barely ever remember a time when I have commented on the food on someone else's plate. Maybe if I really enjoyed an item, or something looked interesting I would ask about it. However, to ask someone if they were a vegetarian or a vegan simply by watching them eat one meal has never crossed my mind. I find it to be extremely rude. I will eat what I want and it doesn't concern you.
So, long blog post, to simply say that you can expect many people not to understand your new lifestyle choices. Don't worry, continue to model positive behavior in an understated way and they will eventually see the benefits displayed in your life and be jealous and envious.
There can be a more insidious side to these comments and conversations though. Many times people will be concerned with your break from average and your move to awesome. They will seek by any means necessary to draw you back into the herd, so they do not feel badly about their own choices. After all, if everyone is making bad choices, they can't really be that bad, right? You are throwing a curveball into their life.Average isn't so bad if no one ever does anything to rock the boat. Be a boat rocker. Stay positive and stay focused on the end goal. Don't get drug back into the herd.
Wednesday, August 12, 2015
Pay Now, Play Later
Most of us have heard of the Fable about the cricket (I think it was a cricket, could have been a grasshopper. I am not very good at remembering the details of fables, just the lessons they taught) who never planted during the spring. Never tended crops during the summer and then starved during the winter. He was a Play Now, Pay Later insect. Unfortunately, many of us are also choosing to Play Now and Pay for it later with our families, health and wealth.
This is another financial and personality concept that we can apply to health. There are two types of people. The first type wants to have their fun now (Vacation, eat ice cream, drugs and alcohol) and then pay for it later (Pay back the loan that allowed the vacation, gain the extra weight, hangover, addiction, etc.). Then there are the people who would rather Pay now (save up and pay cash for a new gadget/vacation/car, go for a jog, pass on dessert in favor a cup of fruit, stay away from tobacco, alcohol and other drugs) so they can Play later (financial and physical health and well-being).
Almost all great athletes have been Pay Now, Play Later people. As I write this NFL Training camps are underway. These players and coaches are paying the price now (conditioning, meetings, practices, early bed times) so they can Play (Winning games, personal best seasons, lucrative contracts) Later. High School and College athletes are beginning the same process as their seasons get ready to begin.
In my opinion, in every facet of life it is better to be a Pay Now person. The ability to delay gratification is a sign of maturity. Sadly, the self-discipline to Pay Now to Play Later is lacking in our culture. We are a people group that is obsessed with having everything we want now. Waiting is almost a swear word.
I believe that taking small steps in the direction of becoming a Pay Now person will pay huge dividends in each of our lives. I got up earlier this morning so I could post this blog page. Instead of Playing (laying in bed playing extra games on my IPOD) I got up and wrote. This idea returns us to the concept of the swap. We have to swap out unhealthy behaviors now for a much fuller and richer (Angry Birds this evening since my blog post is written) life later.
One thing that I read about and hear as a Health/PE Teacher is that it is more expensive to be a healthy person. Quality, healthy foods like fresh fruit and veggies, whole grain breads and cereals, better quality meats and juices cost more money. That is correct. They do. I go grocery shopping almost every week. My wife and I wrestle with those choices. Should we spend more now, to be healthier later. It is the Pay Now, Play Later concept each shopping trip. Yes, our food bill is higher each month than it would have to be. But we have decided to eat healthy, whenever we can (at least most of the time). In the short term it may cost us more in food bills, but we also reap a savings in short term health care costs (less in insurance deductibles for healthcare visits for colds and illnesses that we are preventing). Long term the effects of eating healthy is hopefully saving us literally thousands, or hundreds of thousands of dollars in helping us to avoid debilitating diseases in the future.
These are just a few examples to help illustrate the Pay Now, Play Later mentality. Find some areas in your life where you could use a more forward, future aimed, thought pattern and apply a few swaps so that you can be healthier later. Remember, the whole point of this blog is not to go crazy and make major life adjustments all at once. Simply pick one or two areas, swap a healthy choice now, to enjoy better life later. As that choice becomes more tolerable and comfortable, find another swap to make. A few changes each month will provide major rewards down the road.
This is another financial and personality concept that we can apply to health. There are two types of people. The first type wants to have their fun now (Vacation, eat ice cream, drugs and alcohol) and then pay for it later (Pay back the loan that allowed the vacation, gain the extra weight, hangover, addiction, etc.). Then there are the people who would rather Pay now (save up and pay cash for a new gadget/vacation/car, go for a jog, pass on dessert in favor a cup of fruit, stay away from tobacco, alcohol and other drugs) so they can Play later (financial and physical health and well-being).
Almost all great athletes have been Pay Now, Play Later people. As I write this NFL Training camps are underway. These players and coaches are paying the price now (conditioning, meetings, practices, early bed times) so they can Play (Winning games, personal best seasons, lucrative contracts) Later. High School and College athletes are beginning the same process as their seasons get ready to begin.
In my opinion, in every facet of life it is better to be a Pay Now person. The ability to delay gratification is a sign of maturity. Sadly, the self-discipline to Pay Now to Play Later is lacking in our culture. We are a people group that is obsessed with having everything we want now. Waiting is almost a swear word.
I believe that taking small steps in the direction of becoming a Pay Now person will pay huge dividends in each of our lives. I got up earlier this morning so I could post this blog page. Instead of Playing (laying in bed playing extra games on my IPOD) I got up and wrote. This idea returns us to the concept of the swap. We have to swap out unhealthy behaviors now for a much fuller and richer (Angry Birds this evening since my blog post is written) life later.
One thing that I read about and hear as a Health/PE Teacher is that it is more expensive to be a healthy person. Quality, healthy foods like fresh fruit and veggies, whole grain breads and cereals, better quality meats and juices cost more money. That is correct. They do. I go grocery shopping almost every week. My wife and I wrestle with those choices. Should we spend more now, to be healthier later. It is the Pay Now, Play Later concept each shopping trip. Yes, our food bill is higher each month than it would have to be. But we have decided to eat healthy, whenever we can (at least most of the time). In the short term it may cost us more in food bills, but we also reap a savings in short term health care costs (less in insurance deductibles for healthcare visits for colds and illnesses that we are preventing). Long term the effects of eating healthy is hopefully saving us literally thousands, or hundreds of thousands of dollars in helping us to avoid debilitating diseases in the future.
These are just a few examples to help illustrate the Pay Now, Play Later mentality. Find some areas in your life where you could use a more forward, future aimed, thought pattern and apply a few swaps so that you can be healthier later. Remember, the whole point of this blog is not to go crazy and make major life adjustments all at once. Simply pick one or two areas, swap a healthy choice now, to enjoy better life later. As that choice becomes more tolerable and comfortable, find another swap to make. A few changes each month will provide major rewards down the road.
Monday, August 10, 2015
You are in CONTROL!
I was riding to a coaching event this morning with a small group of coaches. Like most coaches we got talking about some of the latest hirings/firings in the local area in a couple of different sports. We all knew a few of the new coaches and several of the departing ones. We began talking about some of the openings and who was likely to get hired for certain positions. The thought that kept coming up was something like "They could never get hired there, its too political." That got me thinking. We have very little control over things at work. Even if we are self-employed or can set our own schedules and work atmosphere we are dependent on bosses, customers, consumers, trends etc. We have very little control. There are many things outside our "circle of influence" that we cannot control. We cannot make a company hire us or a customer buy from us. We can do certain things to influence people to make favorable decisions, but ultimately we do not have control
One area we have vast control over is our health. The decisions we make are largely shaping our lives. We can control what we eat, whether we exercise, how much water we drink and what time we go to bed. No one has the power to keep us from going for a jog. No one is forcing us to drink a Coke instead of water. We are in control. Even diseases are somewhat under our control. We can lower our risk of many diseases simply by making healthier choices. The more we exercise our authority and self-control over our health the better lives we will be able to lead.
Take control today. Don't let current health issues keep you under their control. You are the boss, you are in charge.
One area we have vast control over is our health. The decisions we make are largely shaping our lives. We can control what we eat, whether we exercise, how much water we drink and what time we go to bed. No one has the power to keep us from going for a jog. No one is forcing us to drink a Coke instead of water. We are in control. Even diseases are somewhat under our control. We can lower our risk of many diseases simply by making healthier choices. The more we exercise our authority and self-control over our health the better lives we will be able to lead.
Take control today. Don't let current health issues keep you under their control. You are the boss, you are in charge.
Saturday, August 8, 2015
It works
The Do Something Health Plan was put to the test this morning. I entered and finished the Tom Ausherman 5 miler in Chambersburg, PA. I finished in 48:56 (would have been about 30 seconds quicker if I had started closer to the starting line and my son hadn't decided to run/get in my way for the last 100 feet). It felt great to train for and finish this race.
I am living proof that you don't need to be awesome or physically gifted to get healthier. I am not fast or possess a great runners body type (my body type would best be described as "not likely to get blown away in high winds", in other words short and roundish like a barrel). But I finished and finished strong. I finished around 189 out of 250ish entrants or 189 out of 7 Billion people on planet earth. I had a goal, I took small steps to reach that goal and I was able to complete the race with my dad in front of family and friends.
The goal to finish and run decently well motivated me to get better sleep, stay hydrated watch my diet and train at least a few times this week. Goals are great. Instead of sitting around at the beach in early July I got up early and ran the OC boardwalk.
Small steps led me to the point where I got to celebrate today. I got to hear my wife say she was proud of me and that I made her happy as she watched me finish (even if she did mention that several 9-10 year old boys finished about 10 mins ahead of me). Healthy living is like a bank account. You need to make small daily and weekly deposits. Later on after many deposits you will be able to make large withdrawals. You will have the necessary balance in your account to do something awesome. What specifically you can do will be different for each person, but trust me, it will be something awesome. Start dreaming! What is something you cannot currently do, but would like to be able to do in 6 months or a year?
I am living proof that you don't need to be awesome or physically gifted to get healthier. I am not fast or possess a great runners body type (my body type would best be described as "not likely to get blown away in high winds", in other words short and roundish like a barrel). But I finished and finished strong. I finished around 189 out of 250ish entrants or 189 out of 7 Billion people on planet earth. I had a goal, I took small steps to reach that goal and I was able to complete the race with my dad in front of family and friends.
The goal to finish and run decently well motivated me to get better sleep, stay hydrated watch my diet and train at least a few times this week. Goals are great. Instead of sitting around at the beach in early July I got up early and ran the OC boardwalk.
Small steps led me to the point where I got to celebrate today. I got to hear my wife say she was proud of me and that I made her happy as she watched me finish (even if she did mention that several 9-10 year old boys finished about 10 mins ahead of me). Healthy living is like a bank account. You need to make small daily and weekly deposits. Later on after many deposits you will be able to make large withdrawals. You will have the necessary balance in your account to do something awesome. What specifically you can do will be different for each person, but trust me, it will be something awesome. Start dreaming! What is something you cannot currently do, but would like to be able to do in 6 months or a year?
Friday, August 7, 2015
Knowledge v. Behavior
Famous Financial Author, Speaker and Radio Host Dave Ramsey says that "winning with money is 20% knowledge and 80% behavior." I believe that the same ratio holds true for winning with your health. Pretty much everyone knows that smoking, alcohol in excess, a lack of sleep and other unhealthy behaviors are damaging, but still millions of people make these choices everyday. Cigarettes even come with a warning label. We have all experienced the "fogginess" of a day after a night with little sleep. We have book knowledge and experiential knowledge. Knowledge is not the problem. It is our behaviors.
So how can you consistently make the right choice when it comes to your health? Two suggestions. 1.) Have a goal that is bigger than your current cravings. Be passionate about your health and happiness in the long-term. Your health goals (whether to live a longer life, a better quality of life, to have more energy to play games with kids or grandkids, to look better or have better performance in your daily activities) need to be at the forefront of your mind. Sure a third scoop of ice cream sounds great at the moment, but how is it going to impact your life today and in the future? Sure, if you don't exercise this morning you may have an extra hour right now, but later in the day when you are exhausted and out of energy that extra hour will get eaten up in front of the TV instead of doing something productive. Become a "Pay Now, Play Later" (more on this concept in an upcoming post) type person. Pay the price now, so you can play later.
2.) Use the swap. Most people agree that when you are trying to quit one negative behavior you need to swap it out with another. The Healthy Living in Small Steps Blog is all about the swaps. Trade ice cream for cereal, take the steps instead of the elevator, read a book instead of watching that same TV episode for the 3rd time on Netflix (one of my weaknesses). Identify a few problem areas in your life and find swaps for them.
Remember the entire goal is to get all of us healthier, a few steps at a time. Keep your "end goals" in mind and have a "'swap" prepared for unhealthy choices. Let me know if you have come up with any interesting swaps that I can share. I would like to put a list of them together.
Thursday, August 6, 2015
Do Something Health Plan
The Do Something Health Plan... Make one small, healthy decision in each of the following four categories this week: Exercise, Nutrition, Hydration and Sleep. Hopefully it will work like a snowball for you. The one small healthy choice will help you feel better, which will give you more energy, strength and encouragement to continue making more healthy choices.
A few examples for each category: Exercising- Go for a 15 minute walk five evenings this week, Park far away from stores and walk in, take the steps instead of the elevator. Nutrition- Trade a candy bar for a piece of fruit, eat a bowl of cereal instead of ice cream. Hydration- Switch a soda out for green tea, drink an extra cup of water, cut soda consumption by 25%. Sleep- Try no electronics in bed, go to bed 15 minutes early, read a book before sleep instead of TV.
Hopefully a few of these ideas will encourage you to get "your snowball rolling." I would love to hear from you if you try it for a week. Let me know how it goes.
The speaker in church this morning encouraged us to "take a step." My step was posting this idea which has been developing in my mind for over 10 years. Hopefully your first step will be to try one or two small healthy steps
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