Eating Healthy on a budget ;)

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People complain all the time that eating healthy is expensive. The reality is that healthy eating can be cheap and quick too. Difficult economic times do not mean that we have to sacrifice our health — or budget –  when it comes to food.  With careful planning and a little effort, healthy eating can fit into  a budget, but preparation and planning are key.  Be thoughtful, kind, and respectful to your body. PLAN AND PREPARE. Plan meals ahead of time that will stretch you a month long. What works for me is buying chicken in bulk, large bag of frozen vegetables and berries that last me the month- along with my natural herbal homeopathic  products.  This is what works for me and I am just giving an example of how I choose to live  a healthy lifestyle and not burn a whole in my wallet. Although it may seem a lot up front- I average…

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EXERCISE FOR BODY AND MIND!

There are so many benefits to exercise, and every day, we are discovering new ones. A recent Newsweek article discussed how exercise can boost brain power and fight off diseases like Alzheimer’s–more incredible information in an already long list of benefits. New research in animal models has shown that exercise stimulates a hormone called IGF-I or insulin such as growth factor-I, which, in turn, goes to the brain to stimulate another brain-derived-neutrotrophic factor (BDNF). BDNF is believed to facilitate a process in which an animal’s brain nerve cells branch out and communicate with each other. In fact, research has supported that theory that a brain with lower levels of BDNF is challenged with retaining new information. How amazing is exercise–not only does it build the body, but the mind as well! Exercise not only slows the aging process in the brain, but reverses it. Research has also shown that active adults have less inflammation in the brain and fewer transient ischemic attacks, or ministrokes, which can impair cognition. People who exercise regularly tend to have higher levels of neurotransmitters that regulate mood, such as serotonin, dopamine and norepinepherine. With so many people on psychotropic medication, exercise is proving to be an inexpensive method of maintaining mental health. As with the body’s muscle mass, the same holds true for the brain: Use it or lose it. Within just a short month of stopping physical activity, the new brain tissue connections that were formed basically shrink down back to normal. Many parents of children with attention deficit/hyperactivity disorder (ADHD) already know the benefits of physical activity on their children. It tends to help regulate their moods. An exercise prescription can often be given in conjunction with medication for these ADHD children/or may even replace a medication regimen. This has broad-ranging implications for children in school and their curriculum. With so many schools having downsized the number of physical education classes with a focus on more class time, this could be detrimental. That extra time on the playground may actually boost test scores in all children. The great
thing about introducing physical education at an early age in school is that it sets the tone for future exercise. Once a healthy habit like exercise is established, it tends to carry on. When people understand the importance, it becomes even more of a regular routine. So, we know the benefits of exercise for all types of health. Not only does exercise help with chronic conditions, it also promotes wellness.

FITTING IN FITNESS!!!

• Take the stairs instead of the elevator or escalator, for at least a few floors. If you have to take the
escalator, make it a point to walk it.
• Walk or bike to nearby destinations instead of always driving.
• When at the mall doing your holiday shopping, park your car farthest from where you intend to shop.
• Get off the bus a few blocks early, or park a few blocks from work.
• Exercise while watching television, especially during commercials.
• Hide your remote control and get up to change TV channels or adjust the volume.
• Busy yourself with housework, such as vacuuming, washing the floors, polishing furniture, washing
the windows or gift-wrapping.
• In the evenings, take your family for a walk around neighborhoods that have great holiday lights on
the houses.
• Take the dog for a walk.
• Work in the garden or yard–raking the leaves or sweeping the patio.
• Go for a short walk before breakfast and after dinner.
• Spend half your lunch hour eating and the other half walking around the building or parking lot.
Get your coworkers to join you.
• Walk up and down the stairs on your breaks at work.
• Several times a day, take a few moments to move around and stretch your legs, regardless of what
you’re doing.
• When on your cell phone or cordless home phone, walk around while you talk.
• Clean up the garage or organize your closets or kitchen cupboards.
• Go shopping. You don’t have to buy anything, just walk the aisles and look at the items.

Benefits of fitness and eating healthy during and after a diagnosis of any kind of cancer!!

This is an AWESOME article written by David Hass. He reached out to me to post this on my site as a great topic to have everyone aware of how important it is to take care of your body after cancer!!!  Each different cancer has its limitations, but if one can keep a healthy body, they can have a better chance to overcome this awful disease! I have had many people in my family come across cancer, including my mom. She is a strong survivor most to what she did after her chemo and surgery. SHE ATE RIGHT AND EXERCISED 🙂 It is 80% nutrition and 20% physical activity.  A lot of what makes us who we are and what we look like is what we put in our body and how we treat it. Every little change you make in your life naturally will impact your health. I have now been a certified trainer for 2 years and have educated myself day in and day out on nutrition for the body. Everything from weight loss, targeted nutrition, and people with illnesses Our bodies are the most important machine you WILL EVER OPERATE. Controlling what goes in it, increase energy, obtaining better nutrition and health shouldn’t be work, but rather a lifestyle. Every body needs protein, carbs and fat to survive. But for it to thrive, antioxidants, plant-based nutrients, and other supplements specific to each body’s needs are required. If it’s difficult to consume through food, then it’s easy to supplement it.   I did a lot of research and I have the tools to help you get some of the nutrients your body might be lacking, so that in itself it can restore and rejuvenate to work at optimum levels and help better assimilate nutrients, eliminate impurities and invigorate your body right down to your cells. E MAIL ME AND ASK ME HOW I CAN HELP YOU DESIGN A GREAT NUTRITION PLAN- ABLIFESTYLE3@GMAIL.COM.

UNTIL THEN, PLEASE READ THIS ARTICLE! Thank you DAVID!

CLICK HERE TO READ!!! 

To get more great tips and articles go to David’s page HERE


Weight loss mistakes to avoid!

Many dieters tend to make similar mistakes when trying to lose weight. But being aware of these mistakes—and making small physical and mental changes—will help you lose the weight and keep it off for good. You will then find in that process the transition of a lifestyle change rather than a dreadful “diet.” Here’s how:

Slower is Better
The first mistake dieters make is having unrealistic weight loss expectations. A lifestyle I live is set up for me to maintain my weight and stay healthy. A lifestyle change I could help set up for others is safely losing between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks.

Everyone is Different

While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale. Remember eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases. You’ll receive those benefits, regardless of the number on the scale.

Weight Loss is Rarely  Constant from Week to Week
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. People rarely lose a consistent amount of weight each week. Measuring your weight loss on a monthly basis can be a more accurate gauge of how well you are doing. But always ALWAYS stay on track, even if you derail a little.

Eating Less Isn’t Always Better
A lot of people assume that the less you eat, the faster you will lose. One of the biggest mistakes dieters make is not eating enough. Your calorie range is based on your current weight, goal weight, how aggressive your goal is (whether you want to lose weight quickly or slowly) and how much exercise you are doing. Your recommended calorie range might seem like a lot of food—especially if you are accustomed to fad, restrictive diets.  I have a great program I can help anyone get to their goals-MAINTAIN, LOSE , OR EVEN GAIN MUSCLE WEIGHT. 

But if your body is not getting enough nutrients and calories (especially if you eat less than your recommended CALORIE range), your metabolism will slow down. This is called “starvation mode” because your body thinks it is experiencing a famine, so it starts holding onto every calorie you give it, making weight loss much slower or impossible, and weight gain more likely. That’s why it’s so important to eat within your calorie range. If you aren’t, you could be doing more harm than gooD. What’s great about the program I could help set your goals is by providing your body the lack of nutrients, vitamins and minerals a lot of people miss out on through food. It’s easy, manageable, and only ranges out to $5-$6 a day to get YOURSELF HEALTHY. Now that’s a good investment. WHO SAYS BEING HEALTHY WOULD BE COST EFFECTIVE? YES THERE ARE WAYS AROUND IT.

It’s never ever to late to jump on the band wagon to a healthy  lifestyle. Set goals and start a manageable plan to get you on your road to success.  

16 NATURAL HEALING FOODS!

I found this article at Natural Knowledge 24/7 and I found it to be very interesting.  Foods have the power to HEAL! Check out these wonderful natural foods for natural simple cures!

Banana

Cure for: Stress or anxiety

Next time you feel stressed, reach for a banana, says Molly Kimball, RD, a certified specialist in sports dietetics with Ochsner’sElmwoodFitnessCenterinNew Orleans. With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.

Raisins

Cure for: High blood pressure

Sixty raisins—about a handful—contain 1 g of fiber and 212 mg of potassium, both recommended in the Dietary Approaches to Stop Hypertension (DASH) diet. Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.

Yogurt

Cure for: Constipation or gas

One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut’s ability to digest beans and dairy lactose, which can cause gas, adds Kimball.

Apricots

Cure for: Preventing kidney stones

Eight dried apricot halves have 2 g of fiber, only 3 mg of sodium, and 325 mg of potassium—all of which help keep minerals from accumulating in urine and forming calcium oxalate stones, the most common type of kidney stones, says Christine Gerbstadt, MD, RD, an integrative nutritionist in private practice in Sarasota, FL, and a spokesperson for the American Dietetic Association.

Can of tuna

Cure for: A bad mood

A 3-ounce serving of canned white tuna has about 800 mg ofomega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment, says Elizabeth Somer, RD, author of Eat Your Way to Happiness. For a seafood-free way to get happy, nosh on a small bagel. The 37 g of carbs will give you a dose of mood-boosting serotonin.

Ginger tea

Cure for Nausea

Dozens of studies reveal that ginger (1/4 teaspoon of powdered, 1/2 to 1 teaspoon of minced gingerroot, or a cup of ginger tea) can ease nausea from motion sickness and pregnancy, says Gerbstadt. Researchers are unsure which oils and compounds in ginger suppress nausea, but it’s safe and has none of the side effects (dry mouth, drowsiness) of OTC meds.

Basil

Cure for: Tummy troubles

Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD, chair of the department of nutrition and dietetics atSaint LouisUniversity. Use minced fresh basil in sauces or salads.

Pear

Cure for: High cholesterol

One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.

Cabbage

Cure for: Ulcers

A 2002 study at the Johns Hopkins School of Medicine found that sulforaphane, a powerful compound in cabbage, clobbers H. pylori(the bacteria that causes gastric and peptic ulcers) before it can get to your gut, and may even help inhibit the growth of gastric tumors. For only 34 calories a cup, cabbage provides 3 g of fiber and 75% of the day’s vitamin C.

Turkey

Cure for: Sleepless nights

A 3-ounce serving of turkey has nearly all the tryptophan (an essential amino acid that helps the body produce serotonin and melatonin, hormones that regulate sleep) you need in a day, says La Puma. Studies show that people who suffer from insomnia are deficient in tryptophan.

Buckwheat honey

Cure for: Coughing

In a study atPennsylvaniaStateUniversity, 2 teaspoons of thick, dark brown honey were more effective than OTC cough medicines at limiting the severity and frequency of a cough in children. Honey’s antioxidants and antimicrobial properties may soothe inflamed throat tissues, says John La Puma, MD, director of Chef Clinic inCalifornia.

Figs

Cure for: Hemorrhoids

The 3 g of fiber in four dried figs helps create soft, regular stools that will keep hemorrhoids from returning, says Somer. Figs also provide about 5% of daily potassium and 10% of manganese.

OJ

Cure for: Fatigue

The fructose in a 4-ounce glass is a perfect pick-me-up, says Gerbstadt. Some studies suggest that vitamin C’s ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream, she adds.

Garlic

Cure for: Yeast infection

Garlic contains essential oils that can inhibit the growth of the Candida albicans fungus, the culprit in the pain, itch, and vaginal discharge of yeast infections, says Gerbstadt. Recent studies suggest that thyme, cloves, and even the essential oils from oranges are also effective fungicides, she adds. Include garlic in sauces, salad dressings, and marinades.

Chamomile tea

Cure for: Heart burn

“Chamomile can ease digestive inflammation, spasms, and gas,” says Dale Bellisfield, RN, a clinical herbalist inNew Jersey. Steep 2 teaspoons of the herb in10 ounces of very hot water for 20 minutes, covering the cup to keep the essential oils in the water. You may have to drink the tea a few times a day for complete relief.

Potatoes

Cure for: Headache

The 37 g of carbs in a medium potato can ease a tension headache by upping serotonin levels, as long as you keep the fat and protein below 2g.

Over training hurts you more than you think

Athlete, work out addicts, people with eating disorders probably have experienced over training at one time or another. Sometimes people are aware of it, other times people force through pain without even realizing the stress you put on yourself. I have experienced it as an athlete and I have experienced it through personal body image issues. I’ve been aware and I have not been aware. I played division 1 soccer so of course training, running, weight lifting, and extensive hours of soccer would take a toll on my body. Sometimes 2-3 hours a day and that was normal. I would push hard through practice because I am competitive but also because I was a starter. There was nothing I wouldn’t do to keep my spot. I earned it and I loved it. But man was I sore and tired. I would find myself in class dozing off and eventually by the end of the week, my legs would be burnt out. I wasn’t aware of how much I was OVERtraining my body. It affected me in games at times. Without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.

Then there was times after season where I still found myself pushing myself beyond limits and I knew it. I started becoming obsessed with my body and how there was always room to improve somewhere (even though I was a lean machine). I started to become to thin, was losing muscle mass, and really didn’t look healthy. Everyone always knew me as a strong muscle toned girl. When I dropped 10 pounds of muscle mass I knew my training was part of it. I was irritable, anxious, grumpy, and didn’t want to be as social. I def was an  exercise addict’s frame of mind: I no longer chose to exercise but felt compelled to do so and struggled with guilt and anxiety if I didn’t work out. Injury, illness, an outing with friends, bad weather — none of these would deter me to compulsively exercise. Of course, it’s nearly impossible to draw a clear line dividing a healthy amount of exercise from too much, but I knew I had to make changes. And I did. This is what can happen when over training:

Excessive exercise can damage tendons, ligaments, bones, cartilage, and joints, and when minor injuries aren’t allowed to heal, they often result in long-term damage. Instead of building muscle, too much exercise actually destroys muscle mass, especially if the body isn’t getting enough nutrition, forcing it to break down muscle for energy.

Girls who exercise compulsively may disrupt the balance of hormones in their bodies. This can change their menstrual cycles (some girls lose their periods altogether, a condition known as amenorrhea) – which I did-and increase the risk of premature bone loss (osteoporosis). And of course, working their bodies so hard leads to exhaustion and constant fatigue. An even more serious risk is the stress that excessive exercise can place on the heart, particularly when someone is also engaging in unhealthy weight loss behaviors such as restricting intake.

Psychologically, exercise addicts are often plagued by anxiety and depression. They may have a negative image of themselves and feel worthless. Their social and academic lives may suffer as they withdraw from friends and family to fixate on exercise. Even if they want to succeed in school or in relationships, working out always comes first, so they end up skipping homework or missing out on time spent with friends.

This problem does not happen over night, neither will treating it. First step is recognizing the problems you have deveolped. Take the time to maybe cut back on minutes on your workouts. Don’t go so intense every single day ( I used to 6 days a week-yikes!). Switch up high intensity work outs with low intensity every other day to give your body a chance to recover. Drink plenty of fluids and alter your diet if necessary-switch up meals, like you do your work outs.

This will allow the body to replenish it’s energy stores on rest days because if you don’t, it will continue to breakdown. Alter workouts with yoga, flexibility, core training, high intensity, walks, and runs. Check out my workout tab for ideas. Make it fun and enjoy it! If you feel you can not do these steps  yourself or with someone close to you, you need to seek professional help.

 

How the Girl scout COOKIE CRUMBLES

Awww memories of girl scout cookies. The day  when you would eat a whole box in 2 days and not have a guilt in the world? Right….Well as you get older things change and you  need to start thinking about your indulgences. In January, charming little girls came to your door to ask if you would support them and purchase some cookies. Their poise and confident sales approach won you over. Your idea was to give the cookies away or hide them in the freezer when they arrived. Now that the cookies have been delivered, it isn’t as easy as you thought it would be. The cookies prob weren’t given away and you probably didn’t leave the package un-opened….Annual cookie sales provide these girls with a wonderful opportunity to learn sales and marketing skills. The better the girl’s skills, the more cookies we typically purchase which can really derail our weight loss goals. Since no foods are off limits in a healthy lifestyle, mastering portion control will be your key to successfully staying on track during this time of year.Here are the best Girl Scout cookie choices and the recommended serving size. SOURCE: from Spark People

Trefoils (5-cookie serving) or Shortbread Cookies (4-cookie serving)
Calories – 160 (Shortbread – 120)
Fat – 8 grams (Shortbread – 4.5 grams)
Sodium – 115 mg (Shortbread – 105 mg)
Carbohydrate – 22 grams (Shortbread – 19 grams)Protein – 2 grams (Shortbread – 1 gram)

Savannah Smiles (5-cookieserving)
Calories – 140
Fat – 5 grams
Sodium – 125 mg
Carbohydrate – 23 grams
Protein – 1 gram

Shout Outs! (4-cookie serving)
Calories – 130
Fat – 5 grams
Sodium – 130 mg
Carbohydrate – 18 grams
Protein – 2 grams

Dulce de Leche (4-cookie serving)
Calories – 160
Fat – 8 grams
Sodium – 70 mg
Carbohydrate – 20 grams
Protein – 1 gram

Thin Mints (4-cookie serving)
Calories – 160
Fat – 8 grams
Sodium – 120 mg
Carbohydrate – 22 grams
Protein – 1 gram

Here are the cookie choices that you will want to pay close attention to serving sizes when enjoying.

Lemonades (2-cookie serving)
Calories – 150
Fat – 7 grams
Sodium – 80 mg
Carbohydrate – 22 grams
Protein – 1 gram

Thanks-A-Lot (2-cookie serving)
Calories – 150
Fat – 6 grams
Sodium – 110 mg
Carbohydrate – 22 grams
Protein – 2 grams

Peanut Butter Sandwich (3-cookie serving) or Do-Si-Dos (2-cookie serving)
Calories – 160 (Do-Si-Dos – 110)
Fat – 6 grams (Do-Si-Dos – 5 grams)
Sodium – 135 mg (Do-Si-Dos – 70 mg)
Carbohydrate – 26 grams (Do-Si-Dos – 16 grams)
Protein – 2 grams (Do-Si-Dos – 2 grams)

Samoas or Caramel deLites (2-cookie serving)
Calories – 140
Fat – 7 grams
Sodium – 55 grams (Caramel deLites – 85 mg)
Carbohydrate – 19 grams
Protein – 1 gram

Tagalongs or Peanut Butter Patties (2-cookie serving)
Calories – 140 (Peanut Butter Patties – 130)
Fat – 9 grams (Peanut Butter Patties – 8 grams)
Sodium – 95 mg (Peanut Butter Patties – 110 mg)
Carbohydrate – 13 grams
Protein – 2 grams (Peanut Butter Patties – 1 gram)

Thank U Berry Munch (2-cookie serving)
Calories – 120
Fat – 5 grams
Sodium – 75 mg
Carbohydrate – 18 grams
Protein – 1 gram

Which Girl Scout cookie is your favorite? Are you able to follow recommended serving sizes when enjoying them?

Mine are the Samoas or the Tagalongs ( of course because you all know chocolate and peanut butter are my best friend/ enemy 😉 ). In reality is having 2 cookies easy to stop at? NO! So I personally try to stay away and make delcious ‘sweet treats’ on my own and give a healthy alternative twist that won’t derail me off track.   In a lifestyle it’s all about balancing things you enjoy in life but also putting in the hard work. You want to be a fit person, right?  That’s why I’m sharing my own habits for keeping fit and staying healthy. One that works for me is listening to my body. If I feel like indulging I will, but you have to have the WILLPOWER to know when to STOP!
   If you indulge, well stay on track and stay active. For most of us, work is a reality of life. Whether you love your job or hate it, working for a living is something that you know you have to do, and probably don’t have much trouble motivating yourself to show up to each day. Wake up, get ready, arrive on time, do a decent enough job to not get fired (maybe better!), rinse and repeat…day after day, week after week. As responsible adults, we make our careers a priority out of necessity. We work to make money, which helps us live the lives we desire. You can complain about it, or just do it-EITHER WAY THE MOTIVATION IS THE money. So when it comes to a healthy lifestyle- what mOtivation is it going to take for people to take care of themeselves and health? Is it going to be the month later where 10+ extra pounds show up on the scale, or a trip to the doctors office to be told your cholesterol and blood pressure numbers  are off the charts to scare you to get healthy? Where does the line lie for you? What motivates you to get things done in life? So why do we treat other areas of our lives  so much less important? You can hate your job but still show up 40+ hours a week. So why not spend 20-60 minutes a day to take care of yourself! The benefits are huge: weight management, stress relief, stronger bones and muscles, a healthier heart, less depression, higher self-esteem, a sense of pride and accomplishment, a decreased risk for countless chronic and debilitating diseases—far outweigh the temporary “rewards” of skipping it (more couch time or a few extra minutes of sleep).What would it look like if we all treated exercise like our jobs (or at least our second jobs)? Doing exactly that can help you make fitness part of your life once and for all.
So before you dive into a box of cookies- decide where the line lies for yourself. Of course since I love healthy alternatives, I came up with my own healthy GIRL SCOUT COOKIE RECIPE! Look under recipes in DESSERT.

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