Wednesday, August 31
Edible Highlights
Ezekiel 4:9 Bread
This is my absolute most favorite bread on the planet! Lets say that white synthetic Wonder Bread is like being poisoned in chemical warfare. Then you take Ezekiel Bread, and its like taking a restorative yoga class followed by a massage.. Ok so the massage part is too much. But I defiantly can compare eating this bread to the feeling you get after a very enjoyable yoga class.
Whats in in?
INGREDIENTS: Organic Sprouted Whole Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Barley, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt, Fresh Yeast, Sea Salt.
Compare to 100% Soft Whole Wheat Wonder Bread
http://foodforlife.com/
*Not a researched fact.
This is my absolute most favorite bread on the planet! Lets say that white synthetic Wonder Bread is like being poisoned in chemical warfare. Then you take Ezekiel Bread, and its like taking a restorative yoga class followed by a massage.. Ok so the massage part is too much. But I defiantly can compare eating this bread to the feeling you get after a very enjoyable yoga class.
Whats in in?
INGREDIENTS: Organic Sprouted Whole Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Barley, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt, Fresh Yeast, Sea Salt.
Compare to 100% Soft Whole Wheat Wonder Bread
INGREDIENTS:
Whole wheat flour, water, wheat gluten, high fructose corn syrup, contains 2% of less of: soybean oil, salt, molasses, yeast, mono and diglycerides, exthoxylated mono and diglycerides, dough conditioners (sodium stearoyl lactylate, calcium iodate, calcium dioxide), datem, calcium sulfate, vinegar, yeast nutrient (ammonium sulfate), extracts of malted barley and corn, dicalcium phosphate, diammonium phosphate, calcium propionate (to retain freshness).
Whole wheat flour, water, wheat gluten, high fructose corn syrup, contains 2% of less of: soybean oil, salt, molasses, yeast, mono and diglycerides, exthoxylated mono and diglycerides, dough conditioners (sodium stearoyl lactylate, calcium iodate, calcium dioxide), datem, calcium sulfate, vinegar, yeast nutrient (ammonium sulfate), extracts of malted barley and corn, dicalcium phosphate, diammonium phosphate, calcium propionate (to retain freshness).
To retain freshness? These things have a shelf life similar to a candy bar!* Anyways, I just want to put this product out there for you to all see and love. I have their website posted below and on it they have a store finder. This is my favorite good to eat for you food. Hope you love it too!
http://foodforlife.com/
*Not a researched fact.
Tuesday, August 30
The Five Components of Wellness
Now I know how it easy to get so caught up in a fitness schedule that we become gym rats with no outside life. It is also easy to get caught up taking care of your family, or taking care of the community as a church project, or especially those of us who put all our efforts into being well liked socially. Well it is important to nurture all aspects that make us happy. But you must recognize all the components of wellness to be truly healthy, fit and happy.
1. Intellectual
2. Emotional
3. Social
4. Physical
5. Religious
Looking at some of these you can easily pick out the ones you put your efforts into, then others may come as a surprise to you. (Going out with friends is good for my health!) I want you to imagine a wheel, if one of the spokes on the wheel is longer than another, and maybe a few are shorter than others, the wheel wont turn. Or it will turn, but roughly till it eventually breaks down.
Your health is this wheel. If you are not nurturing and exploring all these five aspects of your health then you are out of balance.
We must remember that learning does not stop after high school or college, it is a lifelong process. If your done with school, then take the time to learn how to play a new instrument or learn a new hobby. Learning gives us a sense of pride and confidence that some crave to have but just don't want to put in the time.
Emotional health, now this is a tough one. Do you have a friend who just seams to have nothing positive to say? This is bad for your health! You need to put yourself in a situation where emotionally you are stable. Of course we will still have bumps in the road, but if you absolutely hate a situation you are in. You need to look at the other options, long term this "great job" could destroy you.
This brings me around to social health. For some of us its easy, you have friends every night of the week. The rest of us, well you know... Ill just tell you to have a friend is to be a friend. Its worth it, invite someone over and do something.
Now my specialty, physical health. Eat right and exercise. To keep this post to a minimal I am just going to leave you with a stay tuned for more on this one.
Religion, I may have just lost half of you there. But it is absolutely essential to your health. It is a proven fact that people who believe in a high power have better health. Ill list some references at the end of this post if you are curious about religion.
So all in all my friends, you need to take care of yourself all around. Its not just one thing, you will break down and eventually destroy yourself if you put all your eggs in one basket. If you have any questions, want me to clarify, or just liked the post. Let me know, leave a comment or shoot me an e mail. Till next time.
http://www.thechurchfinder.com/
http://www.biblegateway.com/
http://www.god.com/
1. Intellectual
2. Emotional
3. Social
4. Physical
5. Religious
Looking at some of these you can easily pick out the ones you put your efforts into, then others may come as a surprise to you. (Going out with friends is good for my health!) I want you to imagine a wheel, if one of the spokes on the wheel is longer than another, and maybe a few are shorter than others, the wheel wont turn. Or it will turn, but roughly till it eventually breaks down.
Your health is this wheel. If you are not nurturing and exploring all these five aspects of your health then you are out of balance.
We must remember that learning does not stop after high school or college, it is a lifelong process. If your done with school, then take the time to learn how to play a new instrument or learn a new hobby. Learning gives us a sense of pride and confidence that some crave to have but just don't want to put in the time.
Emotional health, now this is a tough one. Do you have a friend who just seams to have nothing positive to say? This is bad for your health! You need to put yourself in a situation where emotionally you are stable. Of course we will still have bumps in the road, but if you absolutely hate a situation you are in. You need to look at the other options, long term this "great job" could destroy you.
This brings me around to social health. For some of us its easy, you have friends every night of the week. The rest of us, well you know... Ill just tell you to have a friend is to be a friend. Its worth it, invite someone over and do something.
Now my specialty, physical health. Eat right and exercise. To keep this post to a minimal I am just going to leave you with a stay tuned for more on this one.
Religion, I may have just lost half of you there. But it is absolutely essential to your health. It is a proven fact that people who believe in a high power have better health. Ill list some references at the end of this post if you are curious about religion.
So all in all my friends, you need to take care of yourself all around. Its not just one thing, you will break down and eventually destroy yourself if you put all your eggs in one basket. If you have any questions, want me to clarify, or just liked the post. Let me know, leave a comment or shoot me an e mail. Till next time.
http://www.thechurchfinder.com/
http://www.biblegateway.com/
http://www.god.com/
Monday, August 29
Thursday, August 25
Healthy Snacking
So If you happen to be one of those people who cannot read a book or watch a movie without having something to munch on, then you are just like the rest of us. I find it almost impossible to read a book without eating or chewing something! You may blame this on hunger, nervousness, compulsive behavior, or just a plain old bad habit. Whatever it is tho, we all need to find a way to break it. This is easier said than done. With most of our life being a habit (good or bad) we seem to dull our senses of the ritual of life. It’s estimated that out of every 11,000 signals we receive from our senses, our brain only consciously processes 40.
These following techniques can help you re evaluate your snacking patterns or even touch on your compulsive eating.
28 Days – I once read an article in a popular woman's fashion magazine that pointed out the strategy of focusing on a habit for 28 days to reprogram you brain. Many of you may have heard of 30 day trials and whatnot. The strategy is, that after a certain amount of time of your brain and body doing something, it becomes a habit. So if you dedicate one month to making a good choice over and over, chances are next month you will need to focus on it less as it will have become a new habit in your newly reprogrammed brain.
Replace – I know myself, and if i get rid of my popcorn or snack food while reading a book I will just take it out on the instead of my mouth and lips. I can't simply just quit, it needs to be replaced with something else. My main need is chewing and on occasion, hunger as well. I found out that gum, and not just one wimpy piece, but several sticks of gum to chew on at once do wonders for me while reading. Other days ill mix the gum with some tea so I can have the delights of chewing and the comfort of swallowing.
Consistency is Key – Variety may be the spice of life, but it doesn’t create good habits. Make sure your new choice is as consistent as possible and is repeated every day as long as you can. This will ensure your good habit is drilled in, making it less likely to give into that plate of nachos later.
Rewards - Lets face it, we all like a juicy prize waiting for us. So why not give yourself a little incentive. Set aside some money and set a goal (more on goal setting to come) Let yourself and a support person know the conditions of your goal and the reward (maybe you and your buddy will go to lunch together if you complete your goal, this way they will hold you extra accountable!) If you win, then you get your reward. If you loose, well at least you can give it to the homeless!
Punishments- On the other end of the spectrum you can punish yourself for continuing something bad. I am not a firm believer in this as I believes it creates more resentment than actual revaluation. This will create more bad habits in its wake. Great just what every stress eater needs right?
Hopefully you can find something that works for you, if you have anything that you have found to be particularly helpful please leave a comment so we can all benefit from the tips!
These following techniques can help you re evaluate your snacking patterns or even touch on your compulsive eating.
28 Days – I once read an article in a popular woman's fashion magazine that pointed out the strategy of focusing on a habit for 28 days to reprogram you brain. Many of you may have heard of 30 day trials and whatnot. The strategy is, that after a certain amount of time of your brain and body doing something, it becomes a habit. So if you dedicate one month to making a good choice over and over, chances are next month you will need to focus on it less as it will have become a new habit in your newly reprogrammed brain.
Replace – I know myself, and if i get rid of my popcorn or snack food while reading a book I will just take it out on the instead of my mouth and lips. I can't simply just quit, it needs to be replaced with something else. My main need is chewing and on occasion, hunger as well. I found out that gum, and not just one wimpy piece, but several sticks of gum to chew on at once do wonders for me while reading. Other days ill mix the gum with some tea so I can have the delights of chewing and the comfort of swallowing.
Consistency is Key – Variety may be the spice of life, but it doesn’t create good habits. Make sure your new choice is as consistent as possible and is repeated every day as long as you can. This will ensure your good habit is drilled in, making it less likely to give into that plate of nachos later.
Rewards - Lets face it, we all like a juicy prize waiting for us. So why not give yourself a little incentive. Set aside some money and set a goal (more on goal setting to come) Let yourself and a support person know the conditions of your goal and the reward (maybe you and your buddy will go to lunch together if you complete your goal, this way they will hold you extra accountable!) If you win, then you get your reward. If you loose, well at least you can give it to the homeless!
Punishments- On the other end of the spectrum you can punish yourself for continuing something bad. I am not a firm believer in this as I believes it creates more resentment than actual revaluation. This will create more bad habits in its wake. Great just what every stress eater needs right?
Hopefully you can find something that works for you, if you have anything that you have found to be particularly helpful please leave a comment so we can all benefit from the tips!
Monday, August 22
Motivational Monday
Have you ever though, "Man this workout is tough, I think I better call it quits before I do that last set or run that last mile" Thank you for being honest with yourself if you have, and if you never wanted to quit in a workout you probably aren't pushing yourself hard enough.
Really tho, we have all had that desire to quit and either overcame it or gave in. This video brought me to tears the first time I saw it, it is an amazing sight of how your body can be broken with nothing left to give but your fighting spirit will still pull something amazing off. Enjoy, then do one more set ;)
Really tho, we have all had that desire to quit and either overcame it or gave in. This video brought me to tears the first time I saw it, it is an amazing sight of how your body can be broken with nothing left to give but your fighting spirit will still pull something amazing off. Enjoy, then do one more set ;)
Sunday, August 21
Fitness Fad or Revolution
This week I am taking information straight from the American Council on Exercise. We are going to look at their study they did on the Vibram Five Fingers shoes and you can defer what you think about them.
{While synthesizing these results can be a bit complex, the bottom line is clear. “Just because you put the Vibrams on your feet doesn’t mean you’ll automatically adopt the correct running stride,” says Porcari.} -ACE article
I have also spoken to a running specialist on this topic, Jason R. Karp, Ph.D. He has spent years dedicated to running and he advised me that it is a bad idea. He even went as far as to say he hates barefoot running and believes it will cause many long term injuries in our generation of runners.
Still others will swear by it, saying that it helped improve their balance and connection with the ground in sports such as rock climbing, hiking, flexibility and strength training. I personally have a cousin who hiked Mt. Fuji in his Vibrams (not recommended) but did end up with some very cold blistered toes at the end.
So make a smart decision before you jump onto a fitness fad. If you want more information on the barefoot running shoes you can read the full ACE article on http://www.acefitness.org/certifiednewsarticle/1641/like-barefoot-only-better/?utm_source=Certified%2BNews&utm_medium=email&utm_term=August%2B2011&utm_campaign=Certified%2BNews&CMP=EMC-CertifiedNews_0811
Till next time friends. Keep training hard and train safe!
{While synthesizing these results can be a bit complex, the bottom line is clear. “Just because you put the Vibrams on your feet doesn’t mean you’ll automatically adopt the correct running stride,” says Porcari.} -ACE article
I have also spoken to a running specialist on this topic, Jason R. Karp, Ph.D. He has spent years dedicated to running and he advised me that it is a bad idea. He even went as far as to say he hates barefoot running and believes it will cause many long term injuries in our generation of runners.
Still others will swear by it, saying that it helped improve their balance and connection with the ground in sports such as rock climbing, hiking, flexibility and strength training. I personally have a cousin who hiked Mt. Fuji in his Vibrams (not recommended) but did end up with some very cold blistered toes at the end.
So make a smart decision before you jump onto a fitness fad. If you want more information on the barefoot running shoes you can read the full ACE article on http://www.acefitness.org/certifiednewsarticle/1641/like-barefoot-only-better/?utm_source=Certified%2BNews&utm_medium=email&utm_term=August%2B2011&utm_campaign=Certified%2BNews&CMP=EMC-CertifiedNews_0811
Till next time friends. Keep training hard and train safe!
Tuesday, August 16
Passion and Purpose in your Workout
You need both to keep going. Finnish these two sentences
I stay fit because/for ________________.
I like to do ____________ as part of my workout/ fitness routine.
If you had a hard time answering these questions or your blanks read something like vanity and cardio then your heart might be in the right place but you need to dive deeper into your reasons if you want to make healthy living a lifestyle vs a trend.
Passion is energy. Feel the power that comes from focusing on what excites you.
~Oprah Winfrey
So lets talk about passion, a good example that I think we can all relate to is your career. Some people choose a career path based on passion, others out of necessity or chance. If you end up working a job you don't particularly care for and you don't need anything from it well chances are you will quit.
Now some folks will pick up a workout routine because they are afraid of what will happen to their health if they do not stay fit. Others stumble upon the subculture by chance, they meet some friends who are avid hikers, runners, swimmers, bikers, etc. Now unless you develop and nurture this new habit it will fade into a chore, or worse, something you dread. You need to constantly reevaluate your mindset and dig down to the reason why.
This is a place many of us fear to go, we fear it in religion, politics, history, science, and more. Now I am talking about the big human topics, but it is all the same on a smaller scale in each of us. The great human minds that challenged popular belief were the ones that survived. Without this awakening we would all still believe the world is flat and that smoking and doughnuts were OK. So why may never be much deeper for you than I want to look good, but in my opinion that makes fitness a chore. We need to create purpose.
Efforts and courage are not enough without purpose and direction.
~John F. Kennedy
Now finding a purpose in you fitness routine stems from a passion. If you are passionate about the planet you can make a purpose of bringing a garbage bag with you on your daily walk and picking up your neighborhood or local trail. If you have a passion for making friends and having fun then you can make a purpose of having a standing girls night where you all go to a Zumba class and go back to somebodies house after for a healthy treat.
Don't just make it a workout, make it a part of your life! Make it who you are, mold it to your lifestyle and have it custom tailored for you by you. I guarantee you will be happier and accomplish more with your fitness than you ever have before.
This isn't a new thing either, just look at all the subcultures of healthy living. Triathlons, run/bike clubs, swim teams, yoga retreats, team/extreme sports, hikers, martial arts, outdoor recreation, group fitness, etc. All these groups have die hard followers who swear by it and are dedicated to their sub fitness culture. You know why? They love it! They found passion and purpose in their fitness.You can probably go ask the skier if he worked out today and he might say no. The truth is, its still fitness, but it is something you enjoy and that changes the focus and the reason. These people have moved beyond the routine and have created a lifestyle.
You can do this too, stay tuned for more posts and a weekly highlight on a fitness subculture. You can save this blog by click on follow this blog off to the right side of the page. Thank you for reading and if you have any questions please feel free to leave a comment or submit a question at the bottom of the blog.
I stay fit because/for ________________.
I like to do ____________ as part of my workout/ fitness routine.
If you had a hard time answering these questions or your blanks read something like vanity and cardio then your heart might be in the right place but you need to dive deeper into your reasons if you want to make healthy living a lifestyle vs a trend.
Passion is energy. Feel the power that comes from focusing on what excites you.
~Oprah Winfrey
So lets talk about passion, a good example that I think we can all relate to is your career. Some people choose a career path based on passion, others out of necessity or chance. If you end up working a job you don't particularly care for and you don't need anything from it well chances are you will quit.
Now some folks will pick up a workout routine because they are afraid of what will happen to their health if they do not stay fit. Others stumble upon the subculture by chance, they meet some friends who are avid hikers, runners, swimmers, bikers, etc. Now unless you develop and nurture this new habit it will fade into a chore, or worse, something you dread. You need to constantly reevaluate your mindset and dig down to the reason why.
This is a place many of us fear to go, we fear it in religion, politics, history, science, and more. Now I am talking about the big human topics, but it is all the same on a smaller scale in each of us. The great human minds that challenged popular belief were the ones that survived. Without this awakening we would all still believe the world is flat and that smoking and doughnuts were OK. So why may never be much deeper for you than I want to look good, but in my opinion that makes fitness a chore. We need to create purpose.
Efforts and courage are not enough without purpose and direction.
~John F. Kennedy
Now finding a purpose in you fitness routine stems from a passion. If you are passionate about the planet you can make a purpose of bringing a garbage bag with you on your daily walk and picking up your neighborhood or local trail. If you have a passion for making friends and having fun then you can make a purpose of having a standing girls night where you all go to a Zumba class and go back to somebodies house after for a healthy treat.
Don't just make it a workout, make it a part of your life! Make it who you are, mold it to your lifestyle and have it custom tailored for you by you. I guarantee you will be happier and accomplish more with your fitness than you ever have before.
This isn't a new thing either, just look at all the subcultures of healthy living. Triathlons, run/bike clubs, swim teams, yoga retreats, team/extreme sports, hikers, martial arts, outdoor recreation, group fitness, etc. All these groups have die hard followers who swear by it and are dedicated to their sub fitness culture. You know why? They love it! They found passion and purpose in their fitness.You can probably go ask the skier if he worked out today and he might say no. The truth is, its still fitness, but it is something you enjoy and that changes the focus and the reason. These people have moved beyond the routine and have created a lifestyle.
You can do this too, stay tuned for more posts and a weekly highlight on a fitness subculture. You can save this blog by click on follow this blog off to the right side of the page. Thank you for reading and if you have any questions please feel free to leave a comment or submit a question at the bottom of the blog.
Saturday, August 13
Fit Recipe
This is a fantastic one for summer days where you don't want to spend much money or time making food, but you do want to enjoy something refreshing on your back patio
Mix;
1 medium cabbage
3 green onions (optional)
3/4 cup almonds
1/2 cup sunflowers
1 pkg chicken top ramen
Dressing;
1/2 cup oil
1/4 cup vinegar
1 TBSP sugar
1/2 tsp salt
1 tsp pepper
1 pkg ramen seasoning
Mix together and put on salad!
Thursday, August 11
Welcome
Well here goes a start to what will hopefully be a good resource for me to put down all my tips, for you to read and share with your friends. Since I am still getting readjusted to blogger (I had one once before face book came out) I'm just going to keep this post simple and leave you with a bit of fitness motivation (this may be a precursor to a motivational Monday!)
It's never too late to become what you might have been. -George Elliot
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