Motivation Monday

Lifestyle

Spring Clean Your Diet

Most of us can use some help when it comes to what we eat and what we should eat.  Unfortunately, convenience has become an unhealthy issue in most of our lives.  We are an "on the go society" and fast food too often plays a part in that lifestyle.  Luckily, most fast food places are offering a few healthier options but be smart about your choices.  Don't forget that fried is still fried.  Salad that is soaked in dressing is not healthy and diet soda is not a good option either.

Here are some tips on cleaner, healthier diet options:

1.  Limit your processed foods.  Many processed food are full of sodium, sugar and fat.
2.  Increase your "fresh" vegetable intake.  Vegetable are full of vitamins and heart-healthy fiber, which makes you feel full.
3.  Cut down on saturated fats.  You don't have to cut out fats, just focus more on the healthy fats.  Stay away from butter, cheese and processed meats.  Exchange them for olive oil, canola oil, nuts and fish.
4.  Reduce alcohol intake.  You can still have alcohol but stay within the recommended limits (one drink ~ 5 ozs~ per day for women and two for men).  Too much alcohol dehydrates you and adds excess calories to your diet.
5.  Un-sweeten your diet.  Most people eat way too much sugar.  Limit soda, candy and baked goods.  Look for foods that are low in sugar or without sugar.
6.  Watch your salt intake.  Too much salt can increase your blood pressure.  Cutting back on processed foods and making homemade foods will reduce your sodium intake.
7.  Choose whole grains.  Whole grains include more nutrients than refined grains because the bran and germ are not removed.  Look for things that say "whole wheat," not just "wheat."
8.  Eat less meat.  This does not mean to give up meat.  Eating less meat reduces the amount of saturated fat in your diet.  A serving of meat is only 3 ounces (about the size of a deck of cards).
9.  Increase your fruit intake.  Whole fresh fruit is good for you.  It's all natural and full of vitamins and nutrients.  Be careful when purchasing processed fruits as often, sugar is added.  Watch those carbohydrates.
10.  Get rid of the refined grains.  Cut out white flour and refined grains.  These are often found in packaged goods, like baked good and junky snack foods.

Remember...  Drink lots of water!!!

And the journey continues...

Things I've Learned About Me

Losing weight and becoming healthier makes you realize a lot of things about yourself.  You should take this knowledge and learn from it.

1.  I would do this all again in a heartbeat!!
2.  I realize that I hate exercising but I love accomplishment.
3.  I have realized that it doesn't matter how much weight I lose, I will never look in the mirror and see a "skinny" woman.  This is something I have to deal with mentally and emotionally.
4.  I have always been a flirt but it's worse now (thank goodness my husband loves me and knows that I'm coming home to him every night).
5.  I hate eggs.  I always have but they are a large source of my protein.  So, I force them down.
6.  I realize very quickly when I have eaten something I shouldn't have or too much because my stomach lets me know right away.  
7.  After suffering through a liquid diet and more protein drinks/Carnation Instant Breakfast than I ever wanted, I could live without them for the rest of my life (although I need them).
8.  I have had more good days then bad days and the good days just keep getting better.
9.  I have lost 118 pounds and cannot wait to lose the other 15 pounds.
10.  I realize that I still have a difficult time accepting compliments.
11.  I have some of the most amazing people in the world in my life (this I already knew but they have really been my support through all of this).
12.  I love the fact that I am inspiring others.  I have had multiple phone calls, texts, messages and even whispered comments from people telling me that I am an inspiration.  I started this journey for ME!  Shortly into the journey, it also became about my husband and my boys too.  Now it has grown and I want to help others if I can.
13.  I love being able to clean my closet out and buy new clothes.  I've cleaned it out at least five times.  
14.  I used to hate going anywhere near a scale.  Now I do not freak if I don't lose a pound or if I gain one.  I work on it the next week and take it back off.  I realize I am capable of being a thinner, healthier me and I am going to do it, no matter what.
15.  I have realized that I want to help others that have an obesity issue.  I want to help them on their "Journey to the Skinny Me."

And MY journey continues...

Motivation

And the journey continues...

Small Goals

Most all of us set goals throughout life, whether it be for your family, career, or retirement.  I have realized over the years that big goals are a necessity as are small goals.  When I set out on my weight loss journey, I set a big goal of weight loss.  My goal weight is 160 pounds but I learned very quickly that small goals are truly more important and are as rewarding, if not more, than that final goal.

Sometimes goals that you set for yourself can be silly, fun or truly important.  For those with health issues, obviously getting healthier, reducing medications or even being taken completely off of them are amazing accomplishments.  For those of us that obesity is/was the only health issue, other goals are important and will vary from individual to individual.  I have always been a person that likes to shop and I am extremely hardheaded.  I will purchase a piece of clothing that I like that is too small and work to get into it.  Some of my goals will sound silly to some but for me they are truly accomplishments.  One thing that I set out to do when I started my journey was to be able to wrap a regular bath towel around my body when I got out of the shower and not have any skin showing from under the towel.  I know that may sound crazy to some but it was in my head as being important.  Well, this morning, I accomplished that goal and I was grinning from ear to ear.  Yes, I am posting a picture.  lol

And the journey continues...

Motivation

Vitamin Deficiencies

Yes, I just had another birthday.  This was meant to be the healthiest birthday that I have had since I was a little kid but just my luck... I got pneumonia for my birthday.  This is just a small reminder that you need to have regular yearly check-ups, take your multi-vitamins, keep up your immune system and make sure to have your vitamin levels checked on a regular basis.  Vitamin B  and D deficiencies can cause multiple health issues.

Vitamin B12 deficiency can have a number of possible causes. Typically it occurs in people whose digestive systems do not adequately absorb the vitamin from the foods they eat. This can be caused by:

• Pernicious anemia, a condition in which there is a lack of a protein called intrinsic factor. The protein, which is made in the stomach, is necessary for vitamin B12 absorption.

• Atrophic gastritis, a thinning of the stomach lining that affects up to 30% of people aged 50 and older.

• Surgery in which part of the stomach and/or small intestine is removed.

• Conditions affecting the small intestine, such as Crohn's disease, celiac disease, bacterial growth, or a parasite.

• Excessive alcohol consumption.

• Autoimmune disorders, such as Graves' disease or systemic lupus erythematosus

• Long-term use of acid-reducing drugs.

Symptoms of Vitamin B12 Deficiency

• weakness, tiredness or light-headedness  

• rapid heartbeat and breathing

• pale skin

• sore tongue

• easy bruising or bleeding, including bleeding gums

• stomach upset and weight loss

• diarrhea or constipation

• tingling or numbness in fingers and toes

• difficulty walking

• mood changes or depression

• memory loss, disorientation, and dementia

Vitamin B12 deficiency can also occur in vegetarians, because the best food sources of the vitamin are animal products. Strict vegans (people who don't eat any animal products, including meat, eggs, or milk) are at greatest risk. Vegetarians who eat eggs and milk products are also at risk, because, on average, they consume less than half the adult Recommended Dietary Allowance (RDA) of vitamin B12.  

A deficiency of vitamin B12 can lead to vitamin B12 deficiency anemia. A mild deficiency may cause only mild, if any, symptoms. But as the anemia worsens it may causes symptoms such as:

• weakness, tiredness or light-headedness  

• rapid heartbeat and breathing

• pale skin

• sore tongue

• easy bruising or bleeding, including bleeding gums

• stomach upset and weight loss

• diarrhea or constipation

If the deficiency is not corrected, it can damage the nerve cells. If this happens, vitamin B12 deficiency effects may include:

• tingling or numbness in fingers and toes

• difficulty walking

• mood changes or depression
• memory loss, disorientation and dementia

Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle. Yet even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following:

• Increased risk of death from cardiovascular disease

• Cognitive impairment in older adults

• Severe asthma in children

• Cancer

Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type 1 (childhood onset) and type 2 (adult onset) diabetes,hypertension, glucose intolerance, and multiple sclerosis.

Be sure to have those vitamin levels checked, stay healthy and keep up the good work.

And the journey continues....

Making Exercise Fun

I'm not going to lie...  I have never enjoyed exercising and I know very few people that do.  I have come to realize that there are things that I love that can make exercising fun.  I absolutely love to swim.  Swimming is amazing exercise and it is easy on the body.  If you have trouble with joint and respiratory issues, swimming is the exercise for you.  It is easy on your joints and helps build up your lung volume.

As much as I love to swim, I am a dancing freak.  Several months ago, after a weekend of dancing, I realized I had sore muscles that I was not used to having sore.  Obviously soreness is a good thing because you are exercising those muscles.  I started looking for an exercise regimen that would incorporate dance into it and I would enjoy.  I had heard several people talking about Insanity and how hard it was.  I researched Insanity and found that Shaun T. (the developer of Insanity) also has other workout videos.  One of those videos is Rockin' Body and I love, love, love it.  I get to dance, have fun and exercise all at the same time.  An added bonus is that my son enjoys exercising with me.

Time for some Rockin' Body.

And the journey continues....