The rest of the plan must involve food. You know what you weight, thus how many calories you need to consume. You know your heart rate and target heart rate for resting and working out. You know your body mass index so you know what you need to gain, lose or maintain. You have set one or multiple goals and have a plan for how you are going achieve them. You are on the calendar! Now, you must eat.
If I can just cram one more thought in here before I continue: Hormones, sleep, stress, age, activity level, physical ability and fitness, mental attitude, depression, ambition, motivation, and inspiration all affect your ability to gain, loose and maintain weight. If you will give food and exercise a try, you may be able to reduce your stress, which will improve your sleep. Allowing yourself to eat nourishing foods will improve digestion, which will help balance hormones. Any activity will increase your physical ability which will boost your metabolism, thus fire your ambitions and motivation because you will feel and eventually see the fruits of your labor. The human body is comprised of 10 systems working together; nourish all 10 systems and your body will heal itself.
You don't expect your car to perform at its best with clogged fuel injectors, low oil and no gas, right? We can all understand that the engine of a car needs to be maintained or it will break down, hang out in the garage, watch TV with the boys and stain the cement floor. The next step varies: a, trade in the car; b, keep piling kitty litter over the stains, ignore the car and hop the bus to work; c, call a mechanic to fix the car. I could go into how costly but worthwhile it is to fix the ol' beast, but this isn't really about the car... its a metaphor for your body. If you are eating foods that clog your arteries, running low on fuel and without ... well, you know how a metaphor works.
The good news is, you have already started looking at your diet. (What, you're on day three of your diet analysis? ;) The next step is easy. Add foods that fill in the gaps. Low on servings of veggies? Add veggies. Low on Fruit? Add fruit. High on protein? Make your serving size a little smaller. Instead of taking things away, at this point I just encourage you to add the pieces you are missing. Do some field tests on recipes and foods that you think you may like and foods you know you do like. I love carrots and hummus instead of chips and dip now, but I had to find that crunchy-salty replacement for myself. You do to!
Fat and sugar are the greater of all of the evils in your diet. Oils, butter, cheese, (Dairy), table sugar, honey, fruit juice, processed foods, ice cream, animal fats, bread, crackers, peanut butter, jelly, creamy salad dressing, mayonnaise, anything fried, anything from the bakery, anything from Chili's. Start by being aware of how many of these foods you eat. When you add nourishing foods to your diet, thus meeting your body's nutrient needs, you will feel less 'hungry' and more satisfied. The result is turning to fatty, sugary, heavy foods less often. Adding foods to your diet is much more likely to help you stop eating than taking foods away.
Real food... vitamins... water... and, as always, remember to wash your hands.
Anna~
Thursday, June 27, 2013
Wednesday, June 26, 2013
If This is Temporary, Don't Bother!
Ninth: Put your plan into action. There is no use waiting until Monday to start at 90 or 10 day or 28 day 'Return to Section X' agenda; on Monday you will still be 90 or 10 or 28 days from your goal (Monday is 5 days away!). Begin now! Even better, invite someone to do it with you~ two years ago I called my sister-in-law and asked her to work out with me for 28 days. Every other day I choose the workout, she chose the rest. We were utilizing Wii Boxing, Just Sweat, some salsa dance video on Netflix, the Nike Trainer app on the iPhone, yoga; the workouts were rarely the same, they were always fun, and we were accountable to each other. Why 28 days? It takes about 21 days for something to become a habit, so if you can commit to a number larger than 21, working out just might stick.
Tenth: Change your vocabulary. If you look at this like a 'diet', you will not find change. If this is a temporary road, don't bother. If you've picked an exercise or a goal you know is unachievable, you will not succeed. Whether you like it or not, you are already on a diet. Healthy or unhealthy, nutritious or chemically flavored, the food you put into your body is your diet. Your actions, attitudes and decisions are what determine the state of your affairs, your health and your ambitions; don't cloud this decision with ridiculous terms like 'diet', 'fat', 'difficult', 'can't', and 'rabbit food'. Changing your health is about changing your choices, not temporarily cleaning out your refrigerator and donning a new pair of sneaks.
Eleventh: Embrace the size you are! This may sound counter productive and strange, I know, but accepting who you are right now may alleviate the pressures you may put on yourself tomorrow. Change is slow. Food works slowly. Exercise works, but over time. Pharmaceuticals make us believe weight-loss should be immediate and results are guaranteed, but the truth is change, in any form, is a gradual process that takes commitment and flexibility. There will be set backs, there will be plateaus, there will be aches and pains, it will be difficult, it will take time. In the meantime, be who you are and look forward to the changes that are coming.
Twelfth: Buy a water bottle. If you already have one, fill it up. Keep it with you every time you sit down to a real, delicious meal. Take it with you when you work out. It will come in very handy when you need to wash in a vitamin. And, after all of the gunk that is hanging around inside of your body starts finding its way out of your body, remember to wash your hands. I'm off to go out into the world of 'summer vacation!' See you all here tomorrow~
Anna~
Tenth: Change your vocabulary. If you look at this like a 'diet', you will not find change. If this is a temporary road, don't bother. If you've picked an exercise or a goal you know is unachievable, you will not succeed. Whether you like it or not, you are already on a diet. Healthy or unhealthy, nutritious or chemically flavored, the food you put into your body is your diet. Your actions, attitudes and decisions are what determine the state of your affairs, your health and your ambitions; don't cloud this decision with ridiculous terms like 'diet', 'fat', 'difficult', 'can't', and 'rabbit food'. Changing your health is about changing your choices, not temporarily cleaning out your refrigerator and donning a new pair of sneaks.
Eleventh: Embrace the size you are! This may sound counter productive and strange, I know, but accepting who you are right now may alleviate the pressures you may put on yourself tomorrow. Change is slow. Food works slowly. Exercise works, but over time. Pharmaceuticals make us believe weight-loss should be immediate and results are guaranteed, but the truth is change, in any form, is a gradual process that takes commitment and flexibility. There will be set backs, there will be plateaus, there will be aches and pains, it will be difficult, it will take time. In the meantime, be who you are and look forward to the changes that are coming.
Twelfth: Buy a water bottle. If you already have one, fill it up. Keep it with you every time you sit down to a real, delicious meal. Take it with you when you work out. It will come in very handy when you need to wash in a vitamin. And, after all of the gunk that is hanging around inside of your body starts finding its way out of your body, remember to wash your hands. I'm off to go out into the world of 'summer vacation!' See you all here tomorrow~
Anna~
Tuesday, June 25, 2013
A Math Lesson
Fifth: Define how many calories you need. Men, weight times 11 just for basal metabolic function: women, weight times 10. Activity level dictates the rest. If you are on your feet and moving around for more than 2 hours a day, add 250-300 calories. If you are active (running or biking or swimming or raising your heart rate above 150 for 30 minutes more than 4 times a week) add 350-500 calories. If you are sedentary (sit at a desk, walk only from the house to the car, do most of your activities sitting down) add 100-200 calories. Your weight is the tool you use to find out how many calories your body needs. (.)
Sixth: Find out your body mass index (BMI). This equation seems a bit complicated, but I assure you it's not. Take your weight in pounds and divide it by your height-in-inches-squared. I am 65 inches tall; 65 x 65 = 4225. I weight 137 pounds, so 137/4225 = .033. The last step is to multiply the quotient by 703. That means my body mass index is 22.7. Knowing your body mass index will educate you on how many pounds you need to gain or loose, thus how many more/less calories you need to consume/spend. If you want to build a house you use hammers, nails, saws, levels and other appropriate tools to construct an efficient home. If you want to tune up your body, use corresponding tools; weight, height, BMI and activity level.
Seventh: Know your heart-rate. Resting heart rate is how many times your heart beats per minute while at rest. So, while you are watching The Chew, count how many times your heart beats per minute just by feeling the pulse in your wrist and watching the clock. It should be between 60 and 80 bpm. If it isn't within that range, it may be a clue that your heart isn't working as efficiently as it should be.
Target heart rates are a bit different. If you quickly calculate 220 minus your age you arrive at about your maximum heart rate. This number is important when performing physical activity and exercise. If exercise is a new addition to your daily life, you should aim at about 50% of your maximum heart rate (a seasoned athlete can run at about 85%). Knowing your resting heart rate and your max heart rate will help you understand how physical you should get when maintaining your body. Remember, your heart is a muscle and it will strengthen and improve over time if used correctly.
Eight: Grab some real, whole, naturally occurring foods, a tall glass of water, a napkin, a pencil and a calendar and make a plan. Personally, I have a plan that includes running at least three times a week. I also have to practice my guitar or my callouses thin and my fingers hurt, so that is on my calendar. I make a grocery list and shop once a week. The kids and I even have chore charts so we maintain our home, thus maintain my sanity. I am worth putting on the calendar and so are you! Figure out who you are, what you need to tweak, and, after all the math, remember to wash your hands.
Anna~
Sixth: Find out your body mass index (BMI). This equation seems a bit complicated, but I assure you it's not. Take your weight in pounds and divide it by your height-in-inches-squared. I am 65 inches tall; 65 x 65 = 4225. I weight 137 pounds, so 137/4225 = .033. The last step is to multiply the quotient by 703. That means my body mass index is 22.7. Knowing your body mass index will educate you on how many pounds you need to gain or loose, thus how many more/less calories you need to consume/spend. If you want to build a house you use hammers, nails, saws, levels and other appropriate tools to construct an efficient home. If you want to tune up your body, use corresponding tools; weight, height, BMI and activity level.
Seventh: Know your heart-rate. Resting heart rate is how many times your heart beats per minute while at rest. So, while you are watching The Chew, count how many times your heart beats per minute just by feeling the pulse in your wrist and watching the clock. It should be between 60 and 80 bpm. If it isn't within that range, it may be a clue that your heart isn't working as efficiently as it should be.
Target heart rates are a bit different. If you quickly calculate 220 minus your age you arrive at about your maximum heart rate. This number is important when performing physical activity and exercise. If exercise is a new addition to your daily life, you should aim at about 50% of your maximum heart rate (a seasoned athlete can run at about 85%). Knowing your resting heart rate and your max heart rate will help you understand how physical you should get when maintaining your body. Remember, your heart is a muscle and it will strengthen and improve over time if used correctly.
Eight: Grab some real, whole, naturally occurring foods, a tall glass of water, a napkin, a pencil and a calendar and make a plan. Personally, I have a plan that includes running at least three times a week. I also have to practice my guitar or my callouses thin and my fingers hurt, so that is on my calendar. I make a grocery list and shop once a week. The kids and I even have chore charts so we maintain our home, thus maintain my sanity. I am worth putting on the calendar and so are you! Figure out who you are, what you need to tweak, and, after all the math, remember to wash your hands.
Anna~
Monday, June 24, 2013
Warning: You Have All Heard This Before.
No matter what size you are it is probably true that a good portion of the clothes in your closet fit your person. Your pants are the size you are, as is your professional attire, your jeans, your tops, right? It may also be true that there is a portion of your closet that doesn't fit. "Section X," I like to call it. (Clothes that you would like to fit into because you fondly remember what you felt like and looked like when you use to fit into them.) Embracing the size you are is a healthy decision, but if the size you are is realistically too big, maybe you should set a goal to get back into 'Section X' of your closet.
First thing is first: Write down what you eat and how you spend energy. Do not change anything, just get a baseline of what you are consuming and what it is costing you. Log whatever exercise you do today as well. Read the nutritional labels of the foods you are consuming to find out what is going into your body nutritionally and calorically. Be accountable for everything: butter on bread, sugar in coffee, cookies in the afternoon, M&M's in the car, snacks after dinner, salt on the popcorn, wine by the glass, everything. Record your diet for three days (get a weekend day in there somewhere) for a tangible account of nutritional/caloric use or abuse . (I posted some links to the right to make record keeping easier.)
Second: Weigh yourself, but do this only once. Weighing yourself every day is not healthy, smart, realistic, informative, encouraging, helpful, or necessary. Weight fluctuates daily whether you like it or not, so sever the relationship you have with your scale by putting it in the linen closet after you record your weight. Your weight is a tool to use to calculate how many calories you need to consume daily in order to meet basal metabolic functions, as well as to calculate your body mass index. Your weight does not decide your health, but there is 'unhealthy weight'. Be accountable. Be honest. Be realistic. Weigh yourself now and then give it a rest.
Third: Define what you want to accomplish. Would you like to be a horseback rider? Would you like to swim the bay next spring? Is a marathon calling your name? Did you really enjoy tennis in high school and would love to hit some balls? The best way to define 'the thing' you would love to do is to sit down and think of a time in your past when you felt productive, happy, challenged, healthy, and empowered. If you have already felt those feelings about an activity or lifestyle in the past, you can and are able to rediscover those same achievements in your future. Do not set goals that are dead in the water- they lead right back to square one (you will never participate in your goal of riding 100 miles on a bike if you hate riding a bike; know what I'm sayin'?)
Forth: Do Not Do Anything Drastic! I do not encourage you to throw away all of the food in your pantry just yet. Do not eliminate everything sweet, do not deprive yourself of everything white, do not purchase a list of vegetables you know you will not eat, and do not make any rash decisions about fasting or administering coffee enemas or green tea gulping or cabbage soup dieting. Instead, eat real, whole, naturally occurring foods that you love! Take some B Vitamins to give your mind and metabolism a boost. Drink some fruity water instead of soda. Go for a walk after meals, and, as always, remember to wash your hands. Nobody benefits from dirty fingers.
(If none of this applied to you because you are already on a path to achieve a 'healthier you', "Go You!" If you know someone who isn't on that road, invite them to join you~)
Anna~
First thing is first: Write down what you eat and how you spend energy. Do not change anything, just get a baseline of what you are consuming and what it is costing you. Log whatever exercise you do today as well. Read the nutritional labels of the foods you are consuming to find out what is going into your body nutritionally and calorically. Be accountable for everything: butter on bread, sugar in coffee, cookies in the afternoon, M&M's in the car, snacks after dinner, salt on the popcorn, wine by the glass, everything. Record your diet for three days (get a weekend day in there somewhere) for a tangible account of nutritional/caloric use or abuse . (I posted some links to the right to make record keeping easier.)
Second: Weigh yourself, but do this only once. Weighing yourself every day is not healthy, smart, realistic, informative, encouraging, helpful, or necessary. Weight fluctuates daily whether you like it or not, so sever the relationship you have with your scale by putting it in the linen closet after you record your weight. Your weight is a tool to use to calculate how many calories you need to consume daily in order to meet basal metabolic functions, as well as to calculate your body mass index. Your weight does not decide your health, but there is 'unhealthy weight'. Be accountable. Be honest. Be realistic. Weigh yourself now and then give it a rest.
Third: Define what you want to accomplish. Would you like to be a horseback rider? Would you like to swim the bay next spring? Is a marathon calling your name? Did you really enjoy tennis in high school and would love to hit some balls? The best way to define 'the thing' you would love to do is to sit down and think of a time in your past when you felt productive, happy, challenged, healthy, and empowered. If you have already felt those feelings about an activity or lifestyle in the past, you can and are able to rediscover those same achievements in your future. Do not set goals that are dead in the water- they lead right back to square one (you will never participate in your goal of riding 100 miles on a bike if you hate riding a bike; know what I'm sayin'?)
Forth: Do Not Do Anything Drastic! I do not encourage you to throw away all of the food in your pantry just yet. Do not eliminate everything sweet, do not deprive yourself of everything white, do not purchase a list of vegetables you know you will not eat, and do not make any rash decisions about fasting or administering coffee enemas or green tea gulping or cabbage soup dieting. Instead, eat real, whole, naturally occurring foods that you love! Take some B Vitamins to give your mind and metabolism a boost. Drink some fruity water instead of soda. Go for a walk after meals, and, as always, remember to wash your hands. Nobody benefits from dirty fingers.
(If none of this applied to you because you are already on a path to achieve a 'healthier you', "Go You!" If you know someone who isn't on that road, invite them to join you~)
Anna~
Thursday, June 20, 2013
Go! Eat! Skip Dessert!
To finish up this week's theme, lacking inspiration to finding motivation, I would like to talk about food. Surprised, right? The weekend is coming, Summer dawns tomorrow and the kids, spouses, dogs, cats, neighbors, relatives, golf buddies or book club'ers are in the kitchen; three to five meals a day must be prepared and enthusiastically enjoyed by all. Instead of toast and coffee for breakfast, in place of ham'n'cheese for lunch, may these foods inspire you to fill your table with guests and sink with dishes~
Enjoy an impromptu brunch: Call three friends and assign a dish (Lisa, anything fruity; Dan, anything mixed with an egg; Carla, something French) and you provide coffee, mimosas, bacon and the table. You can be creative and assign a country instead of a dish and let your guests surprise you! Brunch is a meal that can last an hour or three while nourishing your body with great, fresh food and conversation. Pump music through the speakers, fill some water balloons for the kids (water guns work, too) and enjoy a long morning or early afternoon full of fellowship.
Do not make something familiar for dinner! We all have googled recipes that look delicious, clipped a magazine of it's scrumptious shrimp instructions, or drooled over a dish in a restaurant too expensive to frequent. Make those recipes!!! When you shop, buy fresh, buy whole, buy good quality ingredients. Invite your guests to bring a bottle of wine to share, make sure to allow enough time for conversation and maybe top the night off with a game of charades. If guests aren't available, substitute a romantic dinner for two~
Don't eat dessert. If you are brunching with champagne and dining with wine, dessert is the last thing you need. Alcohol packs 7 calories per gram (2 less than fat, 3 more than protein). Enjoying a long brunch, indulging in a sensational dinner and sipping cocktails and wine is replenishing in an immeasurable way. Don't ruin it with a heavy, creamy, sugar storm. You can place a plate piled full of grapes, pineapple and raspberries in the center of your table and pick away. Grapes are low in sugar but high in phytochemicals and antioxidants. Pineapple has fantastic digestive properties. Raspberries add dietary fiber to dessert. If you must, bits of dark chocolate are perfectly acceptable.
No go! Eat real, delicious, naturally occurring foods. Remember to give your vitamins their vitamins. Make sure water is present at all times. And, as always, remember to wash your hands. I will see you all here next week~
Anna
Enjoy an impromptu brunch: Call three friends and assign a dish (Lisa, anything fruity; Dan, anything mixed with an egg; Carla, something French) and you provide coffee, mimosas, bacon and the table. You can be creative and assign a country instead of a dish and let your guests surprise you! Brunch is a meal that can last an hour or three while nourishing your body with great, fresh food and conversation. Pump music through the speakers, fill some water balloons for the kids (water guns work, too) and enjoy a long morning or early afternoon full of fellowship. Do not make something familiar for dinner! We all have googled recipes that look delicious, clipped a magazine of it's scrumptious shrimp instructions, or drooled over a dish in a restaurant too expensive to frequent. Make those recipes!!! When you shop, buy fresh, buy whole, buy good quality ingredients. Invite your guests to bring a bottle of wine to share, make sure to allow enough time for conversation and maybe top the night off with a game of charades. If guests aren't available, substitute a romantic dinner for two~Don't eat dessert. If you are brunching with champagne and dining with wine, dessert is the last thing you need. Alcohol packs 7 calories per gram (2 less than fat, 3 more than protein). Enjoying a long brunch, indulging in a sensational dinner and sipping cocktails and wine is replenishing in an immeasurable way. Don't ruin it with a heavy, creamy, sugar storm. You can place a plate piled full of grapes, pineapple and raspberries in the center of your table and pick away. Grapes are low in sugar but high in phytochemicals and antioxidants. Pineapple has fantastic digestive properties. Raspberries add dietary fiber to dessert. If you must, bits of dark chocolate are perfectly acceptable. No go! Eat real, delicious, naturally occurring foods. Remember to give your vitamins their vitamins. Make sure water is present at all times. And, as always, remember to wash your hands. I will see you all here next week~
Anna
Wednesday, June 19, 2013
Stirring up a Little Motivation
I am on week four of my 13 week training program to deliver me to the starting line of a competitive 10K race. I have been taking long breaks between runs, not typically recommended, but I am improving every exercise. A few months ago (while I was running without a program) I was focused on pace and speed and completely discouraged, but lately I have been feeling good in my run. I have found a comfortable pace. My stride is a little longer, hills are not so difficult, my breath isn't as fleeting... I can almost call myself a 'runner' though I am still on the 'jogging' side of the definition.
Aslo relevant to my self improvement, two days ago I was gifted with a guitar of my very own. I have been playing on my daughter's guitar but now we can play together. My fingers are almost calloused over from deciphering chords on a fretboard map and from plucking out scales in every position. Don't be fooled- I still sound like a beginner on a clumsy instrument, but I have fallen in love with the activity and believe I have the potential to become a 'guitar player'. (I also believe I have the ability to become a 'runner'!)
Aslo relevant to my self improvement, two days ago I was gifted with a guitar of my very own. I have been playing on my daughter's guitar but now we can play together. My fingers are almost calloused over from deciphering chords on a fretboard map and from plucking out scales in every position. Don't be fooled- I still sound like a beginner on a clumsy instrument, but I have fallen in love with the activity and believe I have the potential to become a 'guitar player'. (I also believe I have the ability to become a 'runner'!)
Recently I read a quote that states,
“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”
I have realized that I am gradually changing from the inside; not so much my needs, but my desires. Watching others accomplish what I wish I could do is no longer satisfying. Comparing myself to others is no longer necessary. Each one of us, as individuals, should not limit ourselves by the abilities of others. Instead, we should believe, think, act, and find out what we are truly capable to doing.
It is important for each of us to remember that everything we are able to do is based on the body and mind we maintain. Each thing made within the body is made from the foods and liquids we choose to consume. I encourage you all (us all) to start the day with whole, nutritious, naturally occurring food, to give your vitamins their vitamins, and wash it all in with water. Wash your hands of 'can't' and believe in what you are. And, for good measure, add a glass of wine~
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”― J.R.R. Tolkien
Anna~
Monday, June 17, 2013
Go Find an Inspiration!!!
My Auntie Dell recently asked if I have been busy. Busy. Errands have been checked off my list and evenings have been full of spring time events. Neighbors have moved out and in next door. Our home in Florida has been vacated and filled this month. Piano lessons. Gymnastics practice. Science fair projects. Work. Grocery shopping. And now, the last full week of school is upon us and we are readying ourselves for a series of trips south, west and north to occupy our time until the bell rings again. More than being busy with revolving schedules, however, lately I have been feeling uninspired. The cause of the empty blog is certainly attributable to the later.
Based on my own experiences, inspiration is a stimulating and necessary fuel powerful enough make a house wife stick her ungloved hand in the toilet bowl after a week of use by a family of five. Inspiration can make a teacher finish the school year without hanging on the end of a rope. Inspiration can make a sailor head to sea for the greater part of the year just to be brow-beaten, starved for sleep and deprived of sex. Inspiration is the precursor to motivation; if you can't find the inspiration to achieve a clean bathroom, a successful school year, or to cross the equator, you will never find the motivation to bring it to fruition.
So we are not all house wives, sailors and school teachers, so let's scale this back a bit. Apply this theory to activities of daily living. Getting dressed. Teeth brushing. Showering. If we look at our own grooming practices can we say we are inspired? Do we choose sweatpants and oversized t-shirts because we are only inspired to watch others live life on the television? Or are we dressed to succeed and impress? Does the do say "modern and versatile" or does it say "1978 because I don't give a damn". Does the attitude remain standoffish and rude or is it welcoming and well wishing? Believe it or not, dear reader, inspiration dictates all of the above~
Have you ever visited Pinterest? Or Etsy? Both of these sites are filled with interesting creations, inventions, recipes, crafts, ideas and talent. Even Facebook is flooded with photos, vacations, accomplishments, party themes and wish lists. At times, after I visit these sites, I feel exhausted by amount of effort and ability displayed on the screen. Even out in the world among runners and bikers I feel well below the talent and ability they possess and display to the world. At work I sometimes feel insignificant compared to the teachers I assist and the office I support. Even around my children and their lessons and activities and books and desires and demands I feel as though there is no time remaining for myself... so I don the sweatpants and find life living inside of my television as I watch from the couch. At times, I too, dear reader, suffer from the absence of inspiration.
So, over the last week or so I have wallowed a bit in my slump and enjoyed a dirty house and a wrinkled wardrobe. My toilets are filthy. The laundry, again, is Mt. Kila-woman-jaro. My to-do list is full and my accomplishments have been few. But... today I choose to shake it off and allow myself to be inspired. I encourage you all to do the same. Start with a great breakfast and a tall glass of water. Pop a vitamin for good measure. And, after you clean your toilets and tackle the laundry, remember to wash your hands... then, go find an inspiration!
Anna~
Based on my own experiences, inspiration is a stimulating and necessary fuel powerful enough make a house wife stick her ungloved hand in the toilet bowl after a week of use by a family of five. Inspiration can make a teacher finish the school year without hanging on the end of a rope. Inspiration can make a sailor head to sea for the greater part of the year just to be brow-beaten, starved for sleep and deprived of sex. Inspiration is the precursor to motivation; if you can't find the inspiration to achieve a clean bathroom, a successful school year, or to cross the equator, you will never find the motivation to bring it to fruition.
So we are not all house wives, sailors and school teachers, so let's scale this back a bit. Apply this theory to activities of daily living. Getting dressed. Teeth brushing. Showering. If we look at our own grooming practices can we say we are inspired? Do we choose sweatpants and oversized t-shirts because we are only inspired to watch others live life on the television? Or are we dressed to succeed and impress? Does the do say "modern and versatile" or does it say "1978 because I don't give a damn". Does the attitude remain standoffish and rude or is it welcoming and well wishing? Believe it or not, dear reader, inspiration dictates all of the above~
Have you ever visited Pinterest? Or Etsy? Both of these sites are filled with interesting creations, inventions, recipes, crafts, ideas and talent. Even Facebook is flooded with photos, vacations, accomplishments, party themes and wish lists. At times, after I visit these sites, I feel exhausted by amount of effort and ability displayed on the screen. Even out in the world among runners and bikers I feel well below the talent and ability they possess and display to the world. At work I sometimes feel insignificant compared to the teachers I assist and the office I support. Even around my children and their lessons and activities and books and desires and demands I feel as though there is no time remaining for myself... so I don the sweatpants and find life living inside of my television as I watch from the couch. At times, I too, dear reader, suffer from the absence of inspiration.
So, over the last week or so I have wallowed a bit in my slump and enjoyed a dirty house and a wrinkled wardrobe. My toilets are filthy. The laundry, again, is Mt. Kila-woman-jaro. My to-do list is full and my accomplishments have been few. But... today I choose to shake it off and allow myself to be inspired. I encourage you all to do the same. Start with a great breakfast and a tall glass of water. Pop a vitamin for good measure. And, after you clean your toilets and tackle the laundry, remember to wash your hands... then, go find an inspiration!
Anna~
Tuesday, June 4, 2013
Indulgence is NOT a Four-Letter-Word!
I suppose it isn't one thing that disrupts the balance of health. The glass of red wine doesn't do much damage. A small bowl of ice cream can be forgiven, forgotten. The 'three hours on the couch because it's Monday' can be overlooked, I am sure. The french toast for breakfast can even be enjoyable with health unscathed if it's an infrequent indulgence. But what happens if it's always Monday, it's always french toast, it's always 'just a small bowl of ice cream', it's a large glass of red wine and life is always watched on a screen from the couch? Of course that is not the case, I am sure, but what if the latter scenario is closer to the truth than we care to admit?
Indulgence doesn't have to be looked at as a 'bad word'. Health is mostly based on how we feel. If watching a movie makes you feel rested and insightful, watch away! If writing feeds your mind and helps you feel productive, type your fingers off! If ice-cream is your reward for getting through three meals of dishes and several backpacks worth of home-work, dig in! What we all need to be aware of is how much of each reward we allow ourselves to enjoy. Indulgence is necessary; over-indulgence is dangerous.
How do your decadent retreats realistically impact your health? (A very personal question, indeed!) Happiness has vast health benefits. Joy is immeasurably good for you. Peace is healing. Rest is essential. Knowledge is fortifying. Risk is also an invigorating, appropriate, energy surging piece of the 'health in balance' equation. Damage to your health comes from complacency, ignorance, laziness, and stress. I encourage all of you to find activities, foods, books, hobbies, friends and locations that bring you peace, joy, laughter, and knowledge~ leave the rest on the couch as you live your life. Don't start tomorrow... start right now!
Start by eating real, naturally occurring foods, give your vitamins their vitamins, wash it in with water, and, as always, remember to wash your hands. You are the only one who can decide whether to be still, to be angry, to be joyful, to be bitter, to be lazy, to be positive, to be courageous... you decide your mood, your ability, your behavior! What great power you have~
Anna~
Indulgence doesn't have to be looked at as a 'bad word'. Health is mostly based on how we feel. If watching a movie makes you feel rested and insightful, watch away! If writing feeds your mind and helps you feel productive, type your fingers off! If ice-cream is your reward for getting through three meals of dishes and several backpacks worth of home-work, dig in! What we all need to be aware of is how much of each reward we allow ourselves to enjoy. Indulgence is necessary; over-indulgence is dangerous.
How do your decadent retreats realistically impact your health? (A very personal question, indeed!) Happiness has vast health benefits. Joy is immeasurably good for you. Peace is healing. Rest is essential. Knowledge is fortifying. Risk is also an invigorating, appropriate, energy surging piece of the 'health in balance' equation. Damage to your health comes from complacency, ignorance, laziness, and stress. I encourage all of you to find activities, foods, books, hobbies, friends and locations that bring you peace, joy, laughter, and knowledge~ leave the rest on the couch as you live your life. Don't start tomorrow... start right now!
Start by eating real, naturally occurring foods, give your vitamins their vitamins, wash it in with water, and, as always, remember to wash your hands. You are the only one who can decide whether to be still, to be angry, to be joyful, to be bitter, to be lazy, to be positive, to be courageous... you decide your mood, your ability, your behavior! What great power you have~
Anna~
Monday, June 3, 2013
More about You!
As the weather gets warmer clothing covers less of what we want to tone up and slim down. It is more difficult to hide the neglected areas when bathing suits are required or when jogging shorts are worn out. I am not talking only about shaving the winter growth off of the calves and trimming back the bikini lines; I am talking about trimming the fat off the winter feast! Many of you started months ago as the New Year's Resolution decided your fitness fate, but for the rest of you, now is the time to take it off!
How? If you are stuck in a rut and in an uncomfortable weight, don't continue repeating all of the same, ineffective strategies. Do not purchase pills that promise a smaller something-or-other. Do not fast and binge and banish food groups. Do not participate in a diet that limits you to weeks of cabbage soup. And, whatever you do, do not adhere to the fallacy that 'nothing works!' Fad diets and pills may temporarily tease your satisfaction, but as the pounds pile back on after the diet is over your discouragement should lead you to a more wholesome truth: In order to change, you must change... that means more than changing your diet.
So what can you do? Several posts back I talked about stress, sleep and satisfaction. These three areas significantly affect your health (and your waste line). Stress releases hormones that interfere and influence hunger, cravings and blood sugar levels. The human body runs on sugar, stress makes sure there is an abundance of it swimming through your veins. That can become extremely addictive. Reducing or eliminating stress can dramatically change what it is your body is craving and how it is processing those foods. Give yourself permission to let go of stress. Adopt a mantra, find time to pray, dedicate time to meditation, have more sex (responsibly, of course): find a replacement for stress that doesn't sabotage your health.
Get seven or eight hours of sleep. When our phones are dead we charge them 100% before use. We make sure we cook chicken long enough so it doesn't cause an illness. When the dishwasher is running we wait until it is finished before putting away the dishes. We don't eat half baked bread, we don't wear half dry clothes, we don't use ice until it's frozen- why would you use your body and mind before it's had a chance to recharge, rejuvenate, and heal? Relieving yourself of stress can help you sleep, getting more sleep can help regulate your systems, regulating your systems promotes and creates balanced health.
After you decide what you can change and after you get a good night's sleep, wake up to a breakfast of real, naturally occurring food. Eggs! Grapefruit! Spinach! Take a vitamin! Drink a liter of water! Don't stress over all of the things you can't do and embrace all of the things you can do! You are in control of everything that goes in to your body and in control of all of the situations you put your body in. But, just incase you need the reminder, remember to wash your hands~
Anna~
How? If you are stuck in a rut and in an uncomfortable weight, don't continue repeating all of the same, ineffective strategies. Do not purchase pills that promise a smaller something-or-other. Do not fast and binge and banish food groups. Do not participate in a diet that limits you to weeks of cabbage soup. And, whatever you do, do not adhere to the fallacy that 'nothing works!' Fad diets and pills may temporarily tease your satisfaction, but as the pounds pile back on after the diet is over your discouragement should lead you to a more wholesome truth: In order to change, you must change... that means more than changing your diet.
So what can you do? Several posts back I talked about stress, sleep and satisfaction. These three areas significantly affect your health (and your waste line). Stress releases hormones that interfere and influence hunger, cravings and blood sugar levels. The human body runs on sugar, stress makes sure there is an abundance of it swimming through your veins. That can become extremely addictive. Reducing or eliminating stress can dramatically change what it is your body is craving and how it is processing those foods. Give yourself permission to let go of stress. Adopt a mantra, find time to pray, dedicate time to meditation, have more sex (responsibly, of course): find a replacement for stress that doesn't sabotage your health.
Get seven or eight hours of sleep. When our phones are dead we charge them 100% before use. We make sure we cook chicken long enough so it doesn't cause an illness. When the dishwasher is running we wait until it is finished before putting away the dishes. We don't eat half baked bread, we don't wear half dry clothes, we don't use ice until it's frozen- why would you use your body and mind before it's had a chance to recharge, rejuvenate, and heal? Relieving yourself of stress can help you sleep, getting more sleep can help regulate your systems, regulating your systems promotes and creates balanced health.
After you decide what you can change and after you get a good night's sleep, wake up to a breakfast of real, naturally occurring food. Eggs! Grapefruit! Spinach! Take a vitamin! Drink a liter of water! Don't stress over all of the things you can't do and embrace all of the things you can do! You are in control of everything that goes in to your body and in control of all of the situations you put your body in. But, just incase you need the reminder, remember to wash your hands~
Anna~
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