Love Your Body!

Love Your Body!

Motivation is an ever-present need when implementing the change to a healthier lifestyle. Today I have elected to share some extremely personal information in an effort to provide you with some very important reasons to continue on this path you’ve chosen.

My employment with the American Red Cross came to an end in the middle of May, along with a thousand others nationwide. A 200 million dollar deficit predicated this massive layoff that affected most of my coworkers and many who dedicated their lives to this noble institution. We felt displaced and found ourselves polishing up our resumes.

When the notice came of our impending departures, and the resulting termination of our health insurance, scheduling routine annual exams suddenly moved to the forefront of our “to do” lists. One such appointment was to my family practitioner. The visit included a routine blood draw and came with the added benefit of seeing the look of amazement on his face as he noticed the large weight loss since my last visit. (By the way, that is a really fun aspect of the physical change … seeing someone who hasn’t seen you in a long time and watching his or her reaction!)

So … last week I received the test results of my lab work and I was thrilled! Not only all normal, but better than normal!!!

Weight: 185 lbs
Total Cholesterol 189 (Normal range 165-199)
HDL 77 (Normal range 35-59; doctors say anything above 50 is good – 77 is Great!)
LDL 90 (Normal range is less than or equal to 129; cardiologists are recommending below 100)
Triglycerides 111 (55-199)

I remember my old values being out of range, especially the triglycerides, so I called the doctor again. Here are the old results for comparison purposes.

Weight: 290 lbs (Highest was 330 lbs)
Total Cholesterol 218 (Normal range 164-200; abnormal)
HDL 80.9 (32-96; within normal range)
LDL 94.7 (90-190; also within normal range, but new values are better)
Triglycerides 214 (30-200; abnormal)

Many times we focus on the physical appearance of weight loss and mentally we compare ourselves with others. Unrealistic images and touched up photos of movie stars and models bombard our senses and we tend to develop a false picture of what it “looks like” to be healthy. For most of us, we are not and never will be a size “0” and the truth is, the average size woman in the United States is a size 14, the size at which “plus sized” clothing begins. You may want to read this interesting article from the New York Times, written by Kate Zernike.

The point is, the most important reason we should lose weight IS to move to a HEALTHY Lifestyle!

As I excitedly shared the results of my blood work with my mom, she informed me she had noticed many changes in my health. Not being quite so in tune, I asked her to share what she had noticed.

These are her observations and they’re shared with you to encourage you to look beyond the physical aspects.

Sleep Apnea – This has resolved itself and a CPAP machine is no longer required.

Breathing Difficulty – Can breathe freely and inhalers are a thing of the past.

Bladder Control – With less weight on my frame, there is no longer the pressure on my bladder and bladder control issues are no longer existent.

Knee Pain and Stability – The knee pain is gone and knees are stable! It is no wonder they had trouble. Can you imagine carrying a 146-lb person on your shoulders day in and day out??? I get tired carrying an infant or a toddler for short periods of time and I get to put them down!

Blood Pressure – It is in the normal range and medication has been cut in half. Believe we’re on the way to eliminating it all together.

Heart Health – The benefits are shown in the blood test results above and my risk for cardiac disease has greatly improved.

While I did not have any issues with my blood sugar, it should be noted that had I continued on the same path, statistics show it would only have been a matter of time before Type II diabetes developed. (It can be precipitated by obesity.)

Let’s stop thinking about outside appearances and focus on the inner working of our bodies. Try comparing it to shopping for a car. Would you want to purchase the car owned by a mechanic who had meticulously cared for the motor? OR, would you purchase the one whose owner participated in the pleasure of many long road trips but failed to perform the routine maintenance?

You see … if we do not choose to love our bodies and treat them in a kind and caring manner, we stand to lose our health. If that happens, we stand to lose everything that is near and dear to our hearts. Without your health, you won’t be able to participate in activities, your longevity is threatened and your life may become burdened with the cares of tending to the needs of your health.

By making HEALTH the No. # 1 reason to eat nutritionally and exercise regularly, you preserve your body to participate and enjoy all that life has to offer! You will be alive to enjoy the love of your family and friends and that is truly where our treasure lies! The Choice is Yours!

Fishing for Weight Loss!

Fishing for Weight Loss!

”Hey, Wake up … and let’s get going! … “ that was the familiar sound of my father. I sleepily woke up stretching my limbs and rubbing my eyes. Though wanting to crawl back to sleep, I could not resist the adventure of that early morning trip to the beach. So, I hopped on the motorbike with my dad and soon we were on our way.

I loved to witness the rising sun, but that was not the reason we were there. Soon the silhouette of the fishing boats started appearing in the blue horizon and I was so excited! The boats brought in fresh caught ocean fish and that was the real prize we were after!

Born in a tiny fishing village, my diet has been blessed with a high source of fish. The fishermen have always inspired me, in a silent way. I loved to see their bare muscular bodies, their bulging forearms and their slim waistlines. Most of them had six pack abs. Even as a seven year old, I told myself I wanted that type of a body someday. Silly me … I would tell my mom when I got back home, “I want to be a fisherman!”

Almost twenty years later, I can still relive those early morning memories. They are so alive, like the winter chill of the mornings.

For years I asked myself this question, “What is it that made the fishermen so formidable and fat free?

It is their diet and the manual labor of working at sea. Pure oxygen combined with the lean protein from fish and hard work made them so slim and attractive.

I love fish, no question about that! Substituting fish in your diet during your weight loss journey is a very rewarding benefit to your overall health. So, “What is it in fish that makes them so rich in nutrition?”

Here are some reasons why you might want to be a "fishatarian"!

1. Fish are high in protein and low in cholesterol. When losing weight it is important that you build lean muscles to increase your metabolism. It will not only help you lose weight but it will help you burn the fat. So, that's Fishy Reason #1!

2. Fish are rich in vitamins and minerals. These elements are important in maintaining your body and keeping it functioning at its optimal level. It keeps you swimming like a fish!

3. Fish are low in calorie content. A 3 oz portion of fish contains 119 calories whereas a 3 oz serving of beef is 136 calories. The ratio of fat compared to protein is also better with fish. Fish is 90% protein/20% fat and beef is 70% protein/30%fat.

4. Fish are easily digested. Are you tired of processing those hard to digest red meats? Does your body have difficulty breaking down the meat protein? Well, ... there you have the Fishy Reason #4!

5. Fish are edible and never lack variety! Each kind of fish provides you with a different and unique taste. Your taste buds never get bored and your options are suddenly expanded. Suddenly you become like kid, not knowing which candy to choose!

6. Fish are one of the most important sources of calcium. The soft bones of small fish, such as sardines, smelts and canned varieties such as salmon, are especially valuable sources of calcium.

The list could go on and I could probably write a book named "The Fish and the Weight Loss Hunters! … Just Joking!

Losing weight can seem like there's an ocean of tasks “to do”. Well, may be you should turn to nature's ocean itself for the answers!

It has been all "FISH" through this article and now you’re wondering, “Should I try it?!”

Now, the only thing that could hold you back is the “fishy” smell. Don’t worry … you won't smell like a fish after your meal!

Written by Inam - Skailark on DailyStrength

Sugary Temptations - A Hurdle To Weight Loss?

Sugary Temptations - A Hurdle To Weight Loss?

The word “Temptation” always seems to bring one story to my mind, a story that has been so powerful and told for generations! Yes, it is the story Of Adam and Eve! This story is deeply embedded in my heart; it actually provoked a thought as I was shopping this weekend.

Well ... I watched an incident that I thought was worth mentioning; just wanted to share it with you and test your inner strength.

As I was shopping in a mini-supermarket, a customer service assistant began marking down the prices of all the "high fat deserts". The thought of purchasing it briefly crossed my mind because the price was quite alluring. Since I’m not a big fan of sugary desserts, I kept shopping for my "greens" of the week.

Anyway, to cut the story short, I watched as a 30 to 35-year-old woman approached the customer service assistant and picked out a dessert that had not yet been marked down. She asked him whether he would be reducing the price of this item as well and he replied, "In a while, I will be marking them down.” The woman then said, "That's good for me then; I will not buy it. If it had been marked down, I would have been tempted to buy it, especially since it is one of my favorites!"

As she continued shopping, I was curious and just thought I would check the calorie content of this particular dessert. It read "800!”

This particular woman was dressed in her gym outfit and, I assumed, might be trying to lose weight or be on the path to a healthier lifestyle. It intrigued me that she would have bought this particular dessert if it had been marked down! I wondered if she realized the calorie content or whether she was choosing to ignore it since she would have found the sale price more alluring. Fortunately, she made a wise choice and walked away. Her reason to not purchase the item was because it was not yet marked down … and she made the right choice.

If you were in a similar supermarket shopping for "healthy food" and came across a "high calorie sugary dessert" that was marked down, would you be tempted to buy it?

In an effort to win the temptation battle, here are some ideas you may find useful.

Seven Tips for Successful Shopping!

1. Make a grocery list before you go to the store and stick to it.

2. Eat your meal or a snack before you go to the store; do not go to the store hungry.

3. Read labels and make choices based on nutritional and caloric content; broaden your nutritional knowledge.

4. Do not purchase items just because they are on sale; READ the ingredients and make an informed decision.

5. If you have already experienced weight loss success, carry a “before” picture with you and keep it in front of you while you are shopping. This will remind you of your success and keep you focused on where you are going.

6. If you have not experienced weight loss success, carry a picture of a dress you'd like to purchase in the next smaller size to remind you of your goal and why you are shopping wisely.

7. Draw a big heart on the top of your grocery list, just to remind yourself to take care of you and to remember the damage unhealthy food can cause your heart!

So, here are a few questions for you to ponder.

• Will a discount lure you to change your mind and cause you to make a mistake or slip in your progress?

• What will be your "excuse” or “motivation" that will stop you from buying this product?

• What is your strategy to resist these temptations?

We’d certainly like to hear your opinion and see how strong you are mentally to deal with these sugary temptations!

Please feel free to leave your comments below and share your thoughts!

Eating Healthy or Unhealthy ~ The Choice and the Consequences are Yours!

Eating Healthy or Unhealthy ~ The Choice and the Consequences are Yours!

Want to continue eating unhealthy day-to-day? Stop reading. Want to learn and make the choice to eat healthy, knowing you’re human and may have an occasional day where this doesn’t happen? Read on and open your mind to some new possibilities!

Put a “STOP and THINK” sign on your cupboard and refrigerator doors to remind yourself to ask these questions before proceeding. Then choose your plan of action and proceed knowing the decisions and the consequences are yours!

Are you hungry? Is there a gnawing and growling in your tummy?

• If no, then examine why you are at the cupboard or the refrigerator looking for something to eat.

• What emotions are you feeling? Sad? Happy? Depressed? Angry? Bored?

• Has a specific incident just happened? A fight? A disappointment?

• What activity were you just doing?

• Is going in search of food a habit you have developed whether you are hungry or not?

• If so, then examine the reason why you are at the cupboard or the refrigerator

• Have you given any thought to what motivated you to begin your journey? Your health? Lowering your blood pressure or your cholesterol? Living to see your children or grandchildren? Wanting to share more time with your spouse? Being able to be active? To wear pretty clothes? To improve your self-esteem? To feel better?

If you are hungry and you feel a gnawing and growling in your tummy, then examine if you want to make a healthy choice or an unhealthy choice.

• If electing to eat healthy, then select good nutritional items that contain acceptable caloric content . Eat protein, whole grains, fresh fruits and vegetables, non-fat or low-fat dairy. Eat in moderation.

• If electing to eat unhealthy foods, then realize what you are doing by understanding what it will cost you to make this choice. Your health goals may be affected; your weight and cholesterol numbers may increase.

You may have a larger relapse following this choice. You may die earlier due to associated health related issues. You may not live to see your children raised or enjoy your grandchildren. You may have to resort to wearing over-sized clothing or tight clothing and those pretty clothes you yearn to wear simply won’t fit. Your self-esteem may suffer. You may feel worse, physically and mentally.

By this time, if you’re truly hungry and elected a healthy option, you are on your way to the success you desire; Congratulations! If you’re not hungry but wish to eat anyway or if you continue to be challenged with the urge to eat in an unhealthy manner, there are a few more thoughts to consider.

• Not hungry? Then try implementing these changes.

• Sad? Go do something you know will make you happy, get your nails done, call a friend, go for a walk, get out of your present location, read motivational thoughts, get online and talk to your support group friends.

• Happy? Yeah you .. go somewhere where you don’t eat, like a walk in the park, skip around the block, take a candlelit bath … you don’t eat in the tub, do you?

• Depressed? Read the article about the good wolf and the bad wolf and feed the good wolf.
Join a support group. Get out and do something new. Go shopping for a self-help book and read it. Get outside and feel the sunshine on your face. Watch the clouds move. Listen to the birds sing. Count your blessings.

• Angry? Go work out at the gym and run on the treadmill, ride a bike, or hit a punching bag. Go for a long, fast-paced walk. Take a pad of paper and go sit outside in the sunshine or a library and write down your feelings. Journal your feelings online in your support group ~ they can be shared with all to gain assistance and knowledge from others within the site. You can elect to share your journal site-wise, with only those you’ve elected to be your online friends or you can keep your entries private ~ for your eyes only. I would recommend not handing them to the person you’re angry at … sometimes we say and/or write things in anger we wouldn’t say otherwise and might regret later.

• Bored? Come to my house, I’ve got LOTS to DO! LOLLL Find a new activity or interest. Take a class at a community college or local university; they’re inexpensive and you meet new people. Start a new project or finish an old one that you’ve been meaning to do. Exercise. Volunteer to help others; it will bless your life.

• A fight? We all do from time to time. Be sure you “fight fair”.

-State the action: “When you yelled …”

-State how YOU feel, you are entitled to your feelings … “…it made me feel like I wasn’t important. …”

-State what you would have liked to have had happen (sometimes it’s good to give two options) “… I would have preferred that we talk quietly about what was bothering you and ways to make improvements” OR” I would have preferred there had been no yelling and that we planned a later time to discuss this when tempers had cooled”

• A disappointment? Disappointments are unfortunate but not a reason to be unkind to you; they are a part of life as well. Believe it or not, without disappointment we would not know pleasure, happiness and contentment. It is all about balance. Perhaps when feeling disappointment, you can find another activity to do that brings you joy or you can simply think of the pleasure and joy you’ve shared before and count your blessings.

Now, all that said, if you still elect to make a choice that is unhealthy, then by all means do NOT beat yourself up for it! Realize you are human, you will make and choose decisions that may be contrary to your goals, but they are for that day. Accept the choice, enjoy what you are going to eat, forgive yourself and start the next day out without guilt and a renewed commitment to live healthier and make better choices. Life is a learning process for all of us and while we enjoy and share the company of others along our path, our journey is of our making and leads us where we wish to go. I’ll restate a favorite quote and a few others that helped me many times when faced with these decisions …


“Our worst fear is not that we are inadequate; our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, “Who am I to be brilliant, gorgeous, talented and fabulous?” Actually, who are you not to be?” Nelson Mandela


“The only limits to our realization of our tomorrow are our doubts of today.” Franklin D Roosevelt

”To achieve the seemingly impossible, you must first dream it possible.” Victor Havel

”As long as a man stands in his own way, everything seems to be in his way.” Emerson

”Obstacles are those frightful things you see when you take your eyes off your goal.” Henry Ford


To quote a dear friend, “Too many times we have a dream and we have voices that tell us why it can't be done or how hard it will be, explaining to us in great detail the obstacles and the difficulty. In doing so they are well meaning yet damaging beyond measure.

Too many times we listen to those voices - too many times ours is one of the voices.

It is our dream no one has a right to prevent us from reaching it, least of all us.”

Sunshine wishes and many heartfelt hugs … always … Ranae

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Positive Thoughts from Becky …

Affirmation: My past does not control my future.

Truth Be Known: Other people's opinions are just their opinions.

Quote: “Happiness never comes to those who don’t appreciate what they already have.

Unknown Latin Proverb: It is the part of a good shepherd to shear his flock, not to skin it.

Funny: Every morning is the dawn of a new error.

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Healthy Recipes

RECIPE INTRODUCTION

The following categories feature some recipes that were found online and provide you with the opportunity to expand your knowledge

Breakfast/Brunch
Casseroles
Desserts
Fruits
Main Dishes
Salads
Side Dishes/Vegetables
Soups/Sandwiches
Member Recipes
Return To Home Page

Be adventurous and try a few recipes! Leave a review by posting to the group discussion topic “Recipe Review” or post a recipe of your own under the topic “Member Recipes”. Additionally, by reviewing these recipes, you will find there are many places on line that you can visit in the future. These sites will provide you with healthy options to replace the calorie-laden choices you may have in your current recipe collection.

Enjoy your journey … half the fun of getting there is taking the time to slow down and enjoy the ride … with caring, supportive friends … it is the journey of your life!

Ranaesheart highly recommends the use of a food journal. You can find a simple one here or search online for other options.