My dad suffered for 7-8 years with heartburn, every single day. My mom suffered with his snoring, every single night. He was on medication for his heartburn but if he missed taking it, he was in agony the whole day.
He decided that he needed to lose some weight so he started walking to work and watching what he ate. He lost 10lbs in a few weeks, which was great on its own, but he also realized he didn't need heartburn medicine anymore.
He kept up with eating right and exercising and after about another 5lbs, he noticed he was sleeping better. He was exclaiming to my mother about how great it was that he good sleep through the whole night, and she pitched in: "me too, you don't snore anymore!".
No medication, just diet and a little bit of exercise, helped him permanently get rid of his heartburn as well as his snoring.
A little weight off the body does a lot of good! It doesn't take much, and you'll start seeing the benefits before you know it.
Saturday, February 28
Friday, February 27
Brain Shrinkage:
Were you aware that with age comes brain shrinkage?? Looks like we have to worry about more than just wrinkles! Kind of scary eh? And brain shrinkage is a trait commonly seen in people with Alzeihmer's disease. So how to we help keep our brain's "big"? Looks like eating tuna and eggs will help!
Research shows that the vitamin B12 reduces the risk of brain atrophy. Even having semi-low levels of this vitamin can be bad so make sure to eat lots of B12 rich foods like tuna and eggs.
My FAVORITE sandwich is a tuna sandwich! Try out my recipe:
What you need:
1 can of flaked light tuna in water
1 celery stalk
1/2 medium size apple
green onion (I only use about 1 piece off a stalk)
1 tbsp or less of fat free mayo
1 whole-wheat wrap
handful of leafy greens (romaine lettuce, baby spinach, etc)
To prepare:
Dice up celery, apple and green onion; mix in bowl with tuna and mayo. Put tuna mixture onto your wrap, cover with leafy greans, fold up the bottom of the wrap, then each side, and enjoy!
Research shows that the vitamin B12 reduces the risk of brain atrophy. Even having semi-low levels of this vitamin can be bad so make sure to eat lots of B12 rich foods like tuna and eggs.
My FAVORITE sandwich is a tuna sandwich! Try out my recipe:
What you need:
1 can of flaked light tuna in water
1 celery stalk
1/2 medium size apple
green onion (I only use about 1 piece off a stalk)
1 tbsp or less of fat free mayo
1 whole-wheat wrap
handful of leafy greens (romaine lettuce, baby spinach, etc)
To prepare:
Dice up celery, apple and green onion; mix in bowl with tuna and mayo. Put tuna mixture onto your wrap, cover with leafy greans, fold up the bottom of the wrap, then each side, and enjoy!
Thursday, February 26
Quote:
I read this quote today and I really like it:
Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems.
- Paul J, Meyer
Attitude is so important. You need to believe in yourself to reach optimum health and happiness. If you start allowing doubts and pessimism rule your decisions, about fitness or anything else, you don't stand a chance in succeeding.
Convince yourself you can do it, and you will. Intimidate yourself into thinking you can't, and you won't.
Attitude is so important. You need to believe in yourself to reach optimum health and happiness. If you start allowing doubts and pessimism rule your decisions, about fitness or anything else, you don't stand a chance in succeeding.
Convince yourself you can do it, and you will. Intimidate yourself into thinking you can't, and you won't.
Wednesday, February 25
Get involved
I was so excited to hear about this! Check it out (and get involved!!!):
http://www.peiactiveliving.com/site/index-1.aspx
http://www.peiactiveliving.com/site/index-1.aspx
Tuesday, February 24
Groove while you move
I'm trying to get my body conditioned to be able to start running again (I'm suffering with an ankle injury that I got while training for the BlueNose Marathon 2yrs ago) and I've been just using the treadmill at the gym as a means of getting started.
Running on a treadmill is much different than running outside (I'll talk about that in more detail another day) and it's the outdoor runs that I truly love. I've been so bored during my treadmill workouts that each minute seems like an hour! Well, I just recently found the MP3 player I ran the marathon with and it has about 75 of my old favorite songs to run to on it. It made me remember the significant effect that music has on your mentality during any type of workout. The next time I got on the treadmill, armed with my thought-to-be-lost-forever MP3 player, it was the best run I've had in a long time.
Music can, and usually does, really encourage you to keep going during a workout. You may even find yourself extending your workout longer just so you can hear the next song! Even a tough workout won't seem so tough because the music provides a positive distraction from the stress you're putting on your body.
So if you don't already own one, get out there and get some type MP3 Player or IPod, put some of your favorite tunes on it, and get out there for your next workout!
Running on a treadmill is much different than running outside (I'll talk about that in more detail another day) and it's the outdoor runs that I truly love. I've been so bored during my treadmill workouts that each minute seems like an hour! Well, I just recently found the MP3 player I ran the marathon with and it has about 75 of my old favorite songs to run to on it. It made me remember the significant effect that music has on your mentality during any type of workout. The next time I got on the treadmill, armed with my thought-to-be-lost-forever MP3 player, it was the best run I've had in a long time.
Music can, and usually does, really encourage you to keep going during a workout. You may even find yourself extending your workout longer just so you can hear the next song! Even a tough workout won't seem so tough because the music provides a positive distraction from the stress you're putting on your body.
So if you don't already own one, get out there and get some type MP3 Player or IPod, put some of your favorite tunes on it, and get out there for your next workout!
Monday, February 23
Set a daily goal
In the morning, after you wake up, think to yourself "What am I going to accomplish today to better myself?" I want you to pick a daily goal that will either improve your health or fitness each morning, and strive to accomplish it before the day's end.
Your goal can be anything from drinking more water, to taking your pet for a walk after work. Write down what it is you want to do and if you don't reach your goal ask yourself what got in the way and prevented you from being able to.
Having a daily goal will give you some perspective on the areas in your life that really need to be changed. Example- If you find it really hard to meet your goal because you're constantly being nagged at work, maybe consider putting a lock on your office door or letting your co-workers/staff know that you are not allowed to be bothered for an allocated period of time each day. Or if you are unable to get out for your daily workout because you're too busy taking care of your kids at home, change the time of day you want to work out to a time that better fits your lifestyle.
At the end of each week, review what you were able to accomplish and reward your good behavior. Don't beat up on yourself if you weren't able to meet your goal- negativity won't do you any good, just move on and try for a new goal tomorrow!
Your goal can be anything from drinking more water, to taking your pet for a walk after work. Write down what it is you want to do and if you don't reach your goal ask yourself what got in the way and prevented you from being able to.
Having a daily goal will give you some perspective on the areas in your life that really need to be changed. Example- If you find it really hard to meet your goal because you're constantly being nagged at work, maybe consider putting a lock on your office door or letting your co-workers/staff know that you are not allowed to be bothered for an allocated period of time each day. Or if you are unable to get out for your daily workout because you're too busy taking care of your kids at home, change the time of day you want to work out to a time that better fits your lifestyle.
At the end of each week, review what you were able to accomplish and reward your good behavior. Don't beat up on yourself if you weren't able to meet your goal- negativity won't do you any good, just move on and try for a new goal tomorrow!
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