Archive for Get Healthy and Fit
Why are We Losing Ground in the Battle for Better Health?
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There was a recent study that just came out showing the number of people adhering to five healthy habits (exercising 12 times a month or more, not smoking, eating five or more fruits and vegetables daily, moderate alcohol use and maintaining healthy weight) has decreased from 15 percent to 8 percent between the period 1988-1994 and then 2001-2006.
Do you know why? Because many people are taking the all or nothing approach. We are bombarded daily with the latest reports from some expert that says we must exercise every day for an hour then a different expert or organization may say every other day for 30 minutes. And the same goes for what we eat, today eggs are good for us tomorrow they aren’t. Then we are told to eat 7 to 13 fruits and vegetables a day or was that 9? All of this information can be confusing and overwhelming when we even think about trying to do everything the health experts suggest when we barely have enough time to get to the dry cleaners and grocery shop. So we just give up and do the best we can. Well obviously the best we can isn’t cutting it.
So what do you do when you know that your weight has been creeping up and your energy and health has been declining? I suggest focus on one aspect of your life at a time. So choose either eating healthier or exercising. Whichever you choose take it easy on yourself. The simpler the change the likelihood that you will stick with it is much higher.
So for example, if you’re going to eat healthier try eating an apple twice a week. Stick with that for at least two weeks then make another small change such as cut back on junk food twice a week. So replace your normal vending machine visit with a healthy snack of fruit or vegetables. Most importantly build on each success with another small change.
Here is an exercise example, find something you like to do. Exercise doesn’t have to be in the gym it could be joining a hiking club or taking dancing lessons. Also, it doesn’t have be for an hour or even thirty minutes. Exercise is all about moving more than what you’re currently doing. If you can only squeeze in 15 minutes twice a week go for it! Try walking twice a week. Or get a pedometer and monitor your steps then shoot to walk 500 more steps in a week.
Implementing small changes and building upon those changes after several weeks will keep you moving forward and motivated. You will start to feel healthier, have more energy and feel awesome that you are making strides in the right direction.
Do You Dread Exercising?
Posted by: | CommentsIf you’re like many moms, you look at exercise as a chore and would rather do almost anything else. If this sounds like you, you may just need to rethink what exercise is. I’ve worked with moms who hated going to the gym but felt that was the only place they could exercise. There are hundreds of other activities you can do outside of the gym. Exercising could be taking a dance class or gathering up your girlfriends for a fast walk. The key thing is to find something that is fun for you.
Here are a couple of options for those that don’t like “formal exercise”:
Take up a sport such as tennis or racquetball
Walk your dog more often
Ride a bike with your kids
Hiking
Let loose and dance around at home
Limited Time Discount On Wonderful Book “Do you have the guts to be beautiful?”
Posted by: | CommentsI’m so excited to announce that Mitra Ray the Coauthor of the wonderful book “Do you have the guts to be beautiful?” 
has extended a 20% discount now thru June 12th to all of my readers! Here is the link www.GUTS2BE.com type in the word “kenzen” as the coupon code right before you enter your credit card info. and make sure and hit apply coupon button. Below is a description of her book.
Do you have the guts to be beautiful? By Jennifer Daniels, M.D. AND Mitra Ray, PHD
This is a phenomenal book for women and men who want to look and feel their best without going to the surgeon or taking drugs. The authors simply describes how you can reverse wrinkles, blemishes, graying and baldness with better nutrition! I know this sounds impossible but once you read it; I think you may change your mind or at the very least try one of their remedies. To buy the book go here www.GUTS2BE.com Also, check out Mitra Ray’s website http://www.fromheretolongevity.com/ and sign up for her newsletter.
The Misadventure of the Story’s : Fun and Exercise can Hurt
Posted by: | CommentsIt took a while to put together the trailer bike to find out that it didn’t fit on eithier one of our bike frames. So we 
exchanged it for a different model. So we delayed our bike ride to Sunday. So Sunday morning was perfect sunny and warm for the Pacific Northwest.
Our new trailer bike was much easier to set up but it wouldn’t fit on my bike frame. I really wanted to test my legs and endurance but that wasn’t going to happen by having my son attached to me. So we were able to attach it to my husbands bike. In hindset I’m pretty lucky.
So we started off with a couple of test runs. Liam had to get use to balancing on the bike and leaning with the bike when they turned left or right. So we headed off on the street my son pedaled somewhat he’s a tad to short to fully reach the pedals but he was having a blast. My sons started having trouble pedaling so we decided to pull over. As my husband was coming to a stop and unclipping his feet from the pedals they suddenly fell over.
Big Warning: Tell your child to stay still and not lean as you come to a stop. The weight of him and the bike made my husband off balanced while he was simultaneously unclipping his pedals. Luckily they weren’t hurt to bad. My son had a few scratches and my husband being larger and heavier fell harder so he had some cuts that went to the bone. So that ended our bike riding for the day. And we had to to make another trip to the store, to get my son’s “bike” fixed.
Even though we got sidetracked we didn’t let that ruin our day. We dusted ourselves off and took advantage of the great weather by visiting a couple of parks.
Incorporating Family Fun and Exercise
Posted by: | CommentsThis weekend the whole family will be helping out or participating in a trial run of our community Fitathalon. This is an exciting event where families can participate in lots of fun activities around exercise. This is for all ages and any fitness level from the couch potato to the weekend warrior. We will be doing things such as a relay race, tug of war and a 50 yard dash. I’ll let you know how it goes!
Also this weekend we will be trying out our recent purchase of a Burley Kazoo Trailer Bike . This is a great way to introduce exercise in a family fun way. My son is pretty excited. We haven’t unpacked the bike yet but I’m crossing my fingers he’s not to small . I’ll keep you posted on our adventure. Below is a photo of the trailer bike.
Snack Smart For the Mom On The Go
Posted by: | CommentsAs busy moms we are always on the go which means we often ignore our hunger pains until we are starving. Then we overeat! 
Studies show if you add a snack between each meal you will eat less calories overall in the day. A simple way to get your snacks in is to pre-pack them when you make your kids lunch. I also keep a couple of dried snacks in the car for those days that you’re out all day.
Keep your snack portions small around 200 to 300 calories and choose healthy, nutrient dense food.
Here are some suggestions:
1. Pair a piece of fruit with peanut butter, cottage cheese or a slice of deli meat
2. Pair raw or slightly cooked vegetables with a slice of cheese or lean meat
3. Mix a high fiber cereal such as Kashi GoLean Crunch with dried fruit or on its own.
4. Low fat or full fat yogurt
5. Mix dried fruit with just a bit of nuts
How To Quit The Clean Plate Club
Posted by: | CommentsHello Moms!
I ran into a friend who mentioned to me how she’d love to figure out how to stop eating until she’s full. I know many of us including myself were raised to eat everything on our plate because there was a child out there who was starving. I was a stubborn child and a picky eater and spent many nights eating in the dark. Now as moms we want to kick that habit because we are storing more of those calories in our hips and thighs than burning them off as we did as children. .
Here are a couple of tips to help you kick the habit:
1. Slow down when you eat it’s not a race. Then you can listen to your body and notice when your satisfied and before you get full.
2. Trick your mind into eating less by serving your food on a smaller plate.
3. Drink water throughout your meal, so you will feel fuller while eating less calories
Eventually as you make a habit of eating a little less you will notice that you will feel fuller on less food.
Moms: How to Squeeze in Breakfast When Your Running Late
Posted by: | CommentsI know the mornings can be quite harried as you try to get the little ones’ dressed, fed and out the door. They don’t always cooperate, or some mishap happens. This morning my son bumped his head on his head board. Now, this wasn’t really a big deal he’s had much worse tangles with falling down stairs and running into corners of walls. But this morning he had to have his frozen Nemo ice pack and only mommy could get it and hold it. So that meant we rushed out the door running late and I went without eating breakfast. Thankfully, I’ve come up with a great solution for not hitting the vending machine or fast food drive in by doing a little planning ahead.
I boil 6 eggs or so then I peel them and put two eggs in individual containers. So I have eggs for three days. Then I make sure I have some fresh fruit on hand. If I don’t have any fresh fruit I grab a can of mandarins or other canned fruit as a backup. So I start off my day with eating one whole egg and the egg white of the other (my dog eats the egg yolks, it’s good for his coat) and some fruit. This is a great breakfast with protein, some fat and fiber plus great vitamins and minerals from the fruit. This saves me from eating extra calories at lunch if I altogether skip my breakfast or snacking on something that I would regret later.
Also, eggs are not as bad as the media and doctors once touted them to be. Eating them in moderation is fine unless you have cholesterol then I would recommend following your doctors dietary suggestions. They are a great inexpensive source of protein.
