Hello readers! Thanks for visiting this week! Lately, I have heard much news on co-workers and how they may be a negative influence if you are a person trying to lose weight or just simply maintain a healthier lifestyle. 

A Wall Street journal report identifies the problem and cites some evidence about the situation. It says: “Some 29 percent of people on diets say colleagues pressure them to eat more, make fun of their diets or order them restaurant food they know aren’t on their diets, according to a recent survey of 325 dieters by Survey Sampling International for Medi-Weightloss Clinics, a Tampa, Fla., franchiser of physician-supervised weight-loss clinics.”

I have found myself eating a slice of cake to celebrate a co-workers birthday or baby shower. Many

 times we would splurge and throw a potluck just to eat. I can remember someone making fun of me once before since I did not want to eat a cupcake at a recent celebration. She said “Oh come on, you know you want one”.  When she said that, my instant thought was, “What if I were an alcoholic and trying to stop drinking? Would she pressure me then?” 

Many people do not turn down food from their co-workers because they may not want to offend the person and it can cause some very touchy conversations. Becky Hand is a registered dietitian with the weight-loss and fitness website SparkPeople. Apparently she coaches weight-loss patients to script a response in their heads and practice in front of the mirror, saying such lines as, "I've had your food in the past and it's always delicious. But I'm sorry, at this time in my life, eating those extra whatever isn't benefiting my health." 

I think this information is imperative to anyone trying to live a healthier life but does not want to risk work relationships. 

Please check out this link to a video on “How your Co-workers can make you fat”. Very Interesting .http://www.youtube.com/watch?v=zgp8B-0YOBU

Hi readers! I hope you all have been doing great and striving towards happiness. I found out some great information which I found to be beneficial regarding steps leading to a healthier life.

I am certain many of you have heard that drinking warm water or tea with or after a meal is much healthier than drinking an ice cold beverage. If you notice many times Chinese and Japanese people drink hot tea with their meals, not cold water. Many say that drinking warm water or tea helps to digest the food, reduces the risk of cancer and it improve circulation.  Well after researching this week, there definitely seems to be some truth that drinking warm water or tea with your food can help improve your health.

According to a recent fitness article by fitday.com, drinking cold beverages with a meal can slow down your body's proper digestive actions. It is similar to freezing your insides temporarily so that they cannot do what they need to do at that moment. So, instead, food goes by improperly digested, and your body is unable to retrieve the nutrients and energy from it that it needs. By decreasing the activity of your digestive system, cold beverages take away the nutrition of the food you ate. Instead of ice water or other iced beverages, it’s recommended that you consume room temperature drinks or even warmer liquids, such as hot water or hot tea. Do not drink beverages straight out of the refrigerator. If a beverage must stay chilled in order to keep, make sure your pour a glass and then wait until it has warmed to room temperature before drinking.

Personally, I love drinking an ice cold beverage with my food. It’s almost impossible for me to enjoy the food if I don’t have one. For those of you who may feel the same way, try drinking a warm cup of tea or water after you eat instead. This way you are able to enjoy your food and be good to your body at the same time!

I hope you all have been enjoying the blog. Lately, we have been talking about eating healthy and exercise; however the blog is also about being happy which is very important. Today, I want to talk about what happiness is, how it feels and ways to obtain it. 

Think of all the people you consider being happy and satisfied. Everyone has their bad days but there are a few people you know that have you thinking and asking yourself, “What are they on?” I believe these people are those who have found actual health; they are healthy in body, mind and spirit as well as emotionally and socially.

The link between being healthy and happy is so strong to me. I love being active because I know it is imperative to my future. Exercising also helps me control my stress and frustration. I am sure many of you have heard the words “endorphins”. Endorphins are defined as hormone-like substances that are produced in the brain and function as the body’s natural painkillers.  During exercise, these endorphins are released, and this can produce feelings of exhilaration and a general state of happiness.  The endorphins produced can be so powerful that they actually mask pain.  Physically active people recover from mild depression more quickly and physical activity is strongly correlated with good mental health as people age.

Since I have started the research for this blog, I have noticed that “healthy” and “happy” usually come as a pair of adjectives. The mind-body connection is mysteriously linked. The stronger in health you are, the easier it is to be happy. Aches and pains or worries that weigh your shoulders down distract you from what’s really important: being in the moment, of service to others and being alive.

Try thinking about what makes you happy. If it involves mind, body or spirit be conscious of your health. You only live once. I strive to remain healthy because it allows me to live life to the fullest! And that makes me happy!

Please check out this YouTube video, it provides some good information. Enjoy!

Hi! Thanks for reading! Last time we discussed eating healthy while on a budget. Hopefully some of the tips are working for you. If this is your first time reading please check out the last blog to find out some great information.

I found out some beneficial information so today I would like to talk a little bit more about exercising. Although I am definitely not a fan of working out, I understand the importance. I'm not the type to work out every day, I fall short many of times but again we must be aware of what can happen if we do not take care of ourselves.

A healthy heart is without doubt the most important muscle you need for good health and exercise is a great way to obtain it so it is wise to. According to http://www.unique-bodyweight-exercises.com/healthy-heart.html   The reason exercise works to keep your heart healthy is because when you train your heart is required to work harder than normal and therefore pumps more oxygen filled blood throughout your body. This improves your circulation and helps to keep all of your organs and muscles healthy.

In order to burn FAT and NOT MUSCLE you must maintain a healthy heart rate according to the AMERICAN HEART ASSOCIATION.


The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate. Your maximum heart rate is about 220 minus your age. The figures below are averages, so use them as general guidelines.

Age	Target HR Zone, 50-85%	Average Maximum Heart Rate, 100%
20 years	100-170 beats per minute	200 beats per minute
25 years	98-166 beats per minute	195 beats per minute
30 years	95-162 beats per minute	190 beats per minute
35 years	93-157 beats per minute	185 beats per minute
40 years	90-153 beats per minute	180 beats per minute
45 years	88-149 beats per minute	175 beats per minute
50 years	85-145 beats per minute	170 beats per minute
55 years	83-140 beats per minute	165 beats per minute
60 years	80-136 beats per minute	160 beats per minute
65 years	78-132 beats per minute	155 beats per minute
70 years	75-128 beats per minute	150 beats per minute

 

 

Rising food prices may make it hard to eat healthy and if you are anything like me then you may be on a budget. We may assume that it is impossible to afford healthy foods like fruits and fresh vegetables. I use to have the same thoughts since fast food is inexpensive and requires no effort. For example, you can get a double cheeseburger for just one dollar. In defense of some fast food chains, I have recently noticed that more fast food restaurants offer healthy options like fruit cups, whole wheat breads and salads. Although the food is fast and cheap, preparing your own food is always better. 

In today’s blog I wanted to provide you all with tips on how to eat healthy while on a budget. Try buying whole foods. Unprocessed foods are cheaper and more nutritious than processed foods. 

Buy inexpensive protein. According to most health food stores like GNC, you need 1g protein per pound of body-weight per day to build and maintain muscle. Eating whole protein with each meal also helps fat loss as protein has a higher thermic effect than other foods.  According to calorieperhour.com, the expression "thermic effect" is used to describe the energy exhausted by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolize and store) food. Examples of inexpensive proteins include; can tuna, whey, cottage cheese, eggs and chicken breast. Try saving steak and salmon for special occasions. 

Buy frozen fruits and vegetables if you have to. Frozen fruits & veggies are pre-washed and pre-cut, which saves preparation time and they also often are half the price of fresh fruits and vegetables.

Try buying generic raw foods like rice, pasta, eggs, milk, cottage cheese, frozen fruits and veggies. This will save you money on packaging & advertising.

Stop buying food outside! Preparing your own food gives you control over the ingredients and is cheaper than buying food at work and school.  Buy food containers for work or school. This way you’re able to take along your favorite snacks if you’re on the run.  

You can find plenty more tips for eating healthy on a budget at the following website: http://stronglifts.com/20-simple-ways-to-eat-healthy-on-a-budget/

 

As we last time discussed, there is a long list of reasons why exercise and healthy eating should be a part of your lifestyle. Not only will it lead to weight loss, better sleep, better moods and stronger bones, but through healthy eating, the body receives all of the nutrients it needs to function properly. Regular exercise and healthy eating habits can improve your life.

Eating healthy and exercising routinely can help you maintain a healthy weight, boost your metabolism and help you look and feel better.  

Metabolism is a collection of chemical reactions that takes place in the body's cells. Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.According to the IDEA Health and Fitness Association, “a healthy diet should consist of four to six small meals a day, an approach proven to help keep metabolism up. This will keep your body form storing excess fats and carbohydrates, thus preventing weight gain”. Exercising will also boost your metabolism by building lean tissue which burns excess calories. 

Eating healthy and exercising also contributes to a better look and feel. If you include resistance training into your exercise routines, your body will look slim, toned and physically fit. Healthy food is packed with vitamins and minerals essential in normal growth and development of the human body. For example, you can get ample amounts of the nutrient biotin. Biotin is important for skin, hair and nails --- through healthy foods like whole grains, bananas, peanuts and organ meats. 

You should incorporate healthy eating habits and exercise into your lifestyle for numerous reasons. One not often mentioned is for the sake of your family and friends. The healthier you are the better husband, wife, mother, father, brother sister or friend you can be. When you show those closest to you through your actions that your well-being is important for both your sake and theirs, I guarantee they will follow your lead.

Hi everyone! I hope you have been happy and eating healthy lately!  This week I would like to talk to the parents who are working full time with families and may not see it feasible to exercise on a daily basis. I am here to let you all know how common this is for many working adults. Whether you are exhausted from taking care of a newborn, chasing after toddlers, doing endless driving and field sidelines for school kids, a day can end without any exercise in sight. Some parents may even feel guilty for taking time away from their children to do a structured workout.  With our busy lives, you need to set aside time for exercise at least every week, because it never happens if left up to chance! Working out gives you more energy, helps you lose weight, improves your circulation and your mood, tones your muscles, and makes you healthier.

Please keep in mind parents, you are what you eat and so are your kids. If you’re living an unhealthy lifestyle, the chances of your children following in those same footsteps are very high. McDonald’s, Burger King and other unhealthy foods should not be eaten often. If kids consume too much fat, their bodies will become accustomed to those foods causing obesity and heart disease. Unhealthy foods are killing many children. For example, according to American Heart Association in 2011, about one in three American kids and teens are overweight or obese; nearly triple the rate in 1963. I also read in the same article that “childhood obesity is now the No. 1 health concern among parents in the United States, topping drug abuse and smoking”. Excess weight at young ages has been linked to higher and earlier death rates in adulthood.

Answer me this, does the information I provided make you happy? Does it please you all to know how many children are suffering from obesity and could potentially have no future because of it? I know this is preventable; we all must educate ourselves on the importance of exercising and eating healthy. You owe it to yourself and your family to stay as healthy as you can.

I have provided some suggestions for keeping yourself healthy while juggling parenthood.

1.       Find a gym with a great day care.

2.       Participate in outdoor activities with the children, like bike riding.

3.       Rent a dance video and pop in for inspiration.

4.       Jog or walk with your newborn or toddler in the stroller.

5.       Take advantage of TV and telephone time. Do squats leg lifts, sit-ups, push-ups during this down time.

Here is the website to the American Heart Association and a youtube video regarding childhood obesity.

 http://www.heart.org/HEARTORG/GettingHealthy/Overweight-in-Children_UCM_304054_Article.jsp

I hope this information was beneficial. Talk to you all soon!