Living Healthy for 2015 = Commitment, Attitude, Diet, and Exercise (LH=CADE) Part 2
Are you looking for some big changes to your life for 2015?
Are you ready to let that inner slim and trim body emerge and triumph over the one that you see now?
Do you want to feel healthy and enjoy life?
Then join this thread to receive help, provide support, and share with others who are also trying to reach the same goals.
Let's work together so we can achieve the goal of Living Healthy,
which consists of commitment to become a better you,
a good attitude about life which influences your well being and body,
a proper diet to feed your body,
and exercise to keep it strong and healthy.
Make this the year you will always remember. Do it for yourself. Do it for your loved ones.
Note: This is a continuation (Part 2) of a thread that started 24 December 2014.
Hope to see some familiar friends back on here soon, and as always, look forward to welcoming any new ones.
Highly happy people all share happy habits. It’s as simple as that. The
happiest people I know share seven very obvious habits. If you’re looking
to expand your general happiness, you may consider adopting these in
your own life.
1. Be a part of something you believe in.
This could be anything. People may take an active role in their local city
council, find refuge in religious faith, join a social club supporting causes
they believe in, or find passion in their careers. In each case, the
physiological outcome is the same. They engage themselves in something
they strongly believe in. This engagement brings happiness and meaning
into their lives.
2. Share time with friends and family.
A happy life is a life shared with friends and family. The stronger the
personal relationships are and the higher the frequency of interaction, the
happier a person will be.
3. Reflect on the good.
Quite often people concentrate too much of their attention on negative
outcomes and leave no time to positively reflect on their successes. It’s
natural for a person to want to correct undesirable circumstances and
focus closely on doing so, but there must be a healthy balance in the
allocation of personal awareness. It is important to mindfully reflect on the
good while striving diligently to correct the bad. A continuous general
awareness of your daily successes can have a noticeably positive affect on
your overall emotional happiness.
4. Exploit the resources you DO have access to.
The average person is usually astonished when they see a physically
handicapped person show intense signs of emotional happiness. How could
someone in such a restricted physical state be so happy? The answer rests
in how they use the resources they do have. Stevie Wonder couldn’t see,
so he exploited his sense of hearing into a passion for music, and he now
has twenty-five Grammy Awards to show for it.
5. Create happy endings whenever possible.
The power of endings is quite remarkable. The end of any experience has a
profound impact on a person’s overall perception of the experience as a
whole. Think about reading a well written, thought-provoking novel. Now
imagine the ending totally sucks. Even if the story was captivating up until
the ending, would you still be happy recommending the novel to a friend?
People always remember the ending. If the ending is happy, the
experience creates happiness. Always tie loose ends, leave things on a
good note, and create happy endings in your life whenever possible.
6. Use personal strengths to get things done.
Everyone possesses unique personal strengths. We all have different
talents and skill sets. Emotional happiness comes naturally to those who
use their strengths to get things done. The state of completion always
creates a sense of achievement. If this achievement is based exclusively
on your own personal ability to get the job done, the physiological rewards
are priceless.
7. Savor the natural joy of simple pleasures.
I’ve said it before and I’ll say it again, the best things in life are free. They
come in the form of simple pleasures and they appear right in front of you
at various locations and arbitrary times. They are governed by Mother
Nature and situational circumstance and captured by mindful awareness.
It’s all about taking a moment to notice the orange and pink sunset
reflecting off the pond water as you hold hands with someone you love.
Noticing these moments and taking part in them regularly will bring
unpredictable bursts of happiness into your life.
By Marc and Angel Hack Life, DivineCaroline
Source: Care2.com
Dee - Back in my younger days I rode western and had a boarding stable. I've had horses in my life for 50 years and couldn't imagine life without them. 14 years ago I had back surgery and the doctors said no more riding and handling big horses, so I downsized to raising miniature horses. They are a blast! No pony attitude. Just a big horse in a small size. I show them in-hand and love driving. Most of the exhibitors are older people with bad knees, bad backs or other health issues that prevent us from having big horses. We have a great time!
Yesterday:
B - oatmeal
S - banana
L - roast beef sandwich
S - grapes
D - sausage with peppers and zucchini
Corinne, thanks for the post addressing how to lose 25 pounds in 8 weeks- it was just what I needed and I will post it again below as we're on a new thread and I need to read it often! I only have 7 weeks so will try to lose 15 pounds, which is just over 2 lbs a week.
I'm already doing some of these steps like cutting out sugar and keeping an eating journal, but I need to step up the activity! I've decided to add 3 days of exercise (weights, aerobics, or gym) to my schedule of walking and tennis to get some momentum going.
The Rec Center I belong to offers group personal training (2-3 people per group) for $25.00/hour... is that a reasonable price? It would certainly keep me accountable.
I've been to classes Monday and Tuesday and have lost 2 pounds, but I'm sure most of that is water. Eating-wise, what works very well for me is to have my food journal sitting on the kitchen counter so it's the first thing I see when I wander into the kitchen scavenging for food. It really stops me and makes me thing about what I'd like to see in the journal the next day, so I defer eating or eat something healthy.
If you want to lose 25 pounds in eight weeks, you have to get serious
about working out every day and choosing nutrient packed, healthy foods
at almost every meal. To lose 25 pounds in two months you have to lose a
little over three pounds per week which is difficult to maintain without
strenuous exercise. You have to increase caloric expenditure by 1500 cal
per day; and it’s not recommended that you cut your calories dramatically,
because your metabolism will slow down and stop burning calories.
Therefore, you have to concentrate on reducing your calories by a healthy
amount and exercising daily.
Step 1
Start recording your food and exercise in a journal. Prepare for your diet
and exercise changes for three days before you start your two month
weight loss plan. For those three days, record everything that you eat and
drink in a pocket-sized notebook and how many calories you’re eating each
day.
Step 2
Reduce your calories by at least 500 per day. For example, if you
regularly eat 2,000 calories each day, you should reduce it to 1,500. If you
normally eat more than 2,500 calories, then you should reduce your intake
to 2,000. You could cut out a snack, trade your morning doughnuts for a
healthy bowl of cereal with skim milk and berries or stop having dessert.
Step 3
Pick nutrient dense foods. Pick foods that are packed with nutrients such
as whole grains, fruits, vegetables and healthy proteins like chicken, beans
and fish at every meal. This will keep you feeling full on less calories and
your metabolism won’t slow down, because you’re getting the nutrients
that you need.
Step 4
Exercise on a daily basis. To lose 25 pounds in eight weeks you have to be
willing to get your heart rate elevated most days of the week. You need to
run, swim, jump rope or do another heart pumping exercise at least five
times a week for 45 to 60 minutes. Interval training burns more calories in
less time due to the intense workout. If you don’t think you can do it on
your own, hire a personal trainer. If you don’t have to time to fit in 60
minutes of exercise, get up an hour earlier in the morning.
Step 5
Incorporate weight-lifting into your fitness regimen. Lift weights three
times per week for at least 30 minutes each time. Lifting weights burns fat
for hours after you’ve stopped plus it produces muscle that will continue to
burn calories.
Renee-that is terrific that you show horses too. For some reason I
thought you were just involved in the judging. Perhaps you judged
at the Summer Fairs and that is where I got confused.
Andi-I can't say about the U.S. prices on personal training.
Perhaps someone else can though. Anyway, nice start with
a 2lb loss!!
The right foods can help you build muscle, improve endurance, and speed recovery.
By Cynthia Sass, MPH, RD
Eats for athletes
As a sports nutritionist, I'm always on the lookout for research about how
various foods can enhance athletic performance, speed recovery, and build
muscle mass. When I pass this info on to my clients, they often feel the
effects quickly, and I relish remarks they share like, "Wow, what a
difference!" or "I feel 10 years younger." Here are 11 foods currently on
my "eats for athletes" list, the research behind why they deserve a place
on your training table, and simple, healthy ways to take advantage of their
benefits.
Beet juice for stamina
Recent research shows that this ruby red root veggie may be more
effective at boosting energy than caffeine, or nearly anything you'll find in
the supplement aisle. When UK researchers asked male athletes to down
either 16 ounces of organic beetroot juice or a placebo, those who gulped
the real thing cycled for up to 16% longer, an effect scientists say isn't
achievable by any other known means, including training. To bolster your
performance, invest in a juicer and grab some fresh beets, which are in
season year-round. Or look for bottled beet juice, which can be sipped
straight or blended into a pre-workout smoothie.
Honey for endurance
Research conducted at the University of Memphis Exercise and Sport
Nutrition Laboratory found that consuming honey before exercise provides
"time-released" fuel to give athletes steady blood sugar and insulin levels
over a longer duration. This natural sweetener also boosted power, speed,
and endurance in competitive cyclists who downed it prior to and at
10-mile intervals throughout a 40-mile race. For quality and purity, I
recommend USDA Certified Organic raw honey. Enjoy it straight off a
spoon, or mix it into a pre-workout snack like oatmeal.
Pea protein to delay muscle fatigue
Pea protein powder has been generating serious buzz in the sports
nutrition community for some time now. The reason: it's rich in branched
chain amino acids, compounds that have been shown to delay fatigue
during exercise. The arginine in this powder (which is made from yellow
peas) has also been shown to enhance immunity, while the lysine boosts
calcium absorption and decreases calcium losses to help maintain strong
bones. One scoop can pack more than 25 grams of lean protein, which can
be whipped into a smoothie along with almond milk, a dollop of almond
butter, cinnamon, and frozen cherries or berries.
Blueberries to reduce inflammation
To test the anti-inflammatory and recovery effects of blueberries,
researchers at Appalachian State University recruited well-trained athletes
and fed them about 9 ounces of blueberries daily for six weeks, plus
another 13 ounces an hour before a two-and a-half-hour run. The results
were impressive. In addition to a reduction in inflammation, blueberry
eaters experienced a boost in natural killer cells, a type of white blood cell
that plays a vital role in immunity. When fresh blueberries aren't practical,
reach for dried or freeze dried options to stash in your gym bag.
Tart cherries to fight pain and regain strength
At the University of Vermont's Human Performance Laboratory,
researchers asked men to drink either 12 ounces of a tart cherry juice
blend or a placebo twice daily for eight days. On the fourth day of the
study, the athletes completed a strenuous strength-training routine. Two
weeks later, the opposite beverage was provided, and the training was
repeated. Scientists found that the cherry juice had a significant effect on
pain reduction. In addition, strength loss averaged 22% in the placebo
group compared to just 4% in the cherry group. Fresh tart cherries are
only in season in late summer, but frozen and dried options are becoming
easier to find, as is 100% tart cherry juice.
Salmon to build muscle
The omega-3 fatty acids found in fatty fish like salmon have been linked to
a laundry list of benefits, from fighting heart disease to staving off type 2
diabetes. But animal research shows it may also be a potent muscle
booster. Compared to steers fed cottonseed and olive oils, those that
consumed fish oil showed improved muscle development: their bodies
used twice the amount of amino acids to build new protein tissues,
especially skeletal muscles. Include wild salmon in meals a few times a
week, or try salmon jerky as a portable snack. If you can't or don't eat
seafood, look for an algae-based source of omega-3s.
Watermelon to reduce muscle soreness
Recently, Spanish sports medicine scientists discovered that watermelon
juice helped relieve muscle soreness when about 16 ounces were
consumed an hour before exercise. The effect is likely due to citrulline, a
natural substance found in watermelon that's been tied to improved artery
function and lowered blood pressure (it's even been dubbed "nature’s
Viagra"). I'm starting to see bottled watermelon juice popping up all over
the place. And when you eat it fresh, be sure to bite into the white rind a
bit—that's where citrulline is found in higher concentrations.
Pomegranate for muscle strength recovery
The antioxidants in pomegranate have been linked to enhanced memory
and brain activity, and now researchers at the University of Texas at
Austin report that pomegranate juice helps improve muscle recovery.
Researchers recruited volunteers who were randomly assigned to maintain
their normal diets and add 4 ounces of either pomegranate juice or a
placebo twice a day. Both groups performed resistance-training exercises,
but those who gulped pom experienced significantly less muscle soreness
and reduced muscle weakness for up to 7 days. Pomegranate is a winter
fruit, but you can find frozen options year-round. Just thaw and add to
oatmeal, parfaits, or garden salads. Small shots of 100% juice are also a
good option.
Coffee for next-day energy
A recent study published in the Journal of Applied Physiology found that
glycogen, the body's storage form of carbohydrates, is replenished more
rapidly when athletes consume both carbs and caffeine following
exhaustive exercise. Compared to carbs alone, the combo resulted in a
66% increase in muscle glycogen 4 hours after intense exercise. That's
significant because packing more fuel into the energy "piggy banks" within
your muscles means that the next time you train or perform, you’ve upped
your ability to exercise harder or longer.
Watercress to reduce DNA damage
A recent study published in the British Journal of Nutrition found that
watercress, a peppery green from the mustard family, effectively
countered the "wear and tear" effects of exercise. Healthy young men
were given about 3 ounces of watercress daily for eight weeks, and asked
to participate in treadmill workouts that included short bursts of intense
exercise. Another exercise group did the workouts without watercress as a
control. The men who missed out on watercress experienced more
exercise-induced DNA damage, and the benefits were seen after just one
dose. In other words, those who ate the green for the first time just two
hours before hitting the treadmill experienced the same benefits as those
who had munched on it daily for two months. Watercress makes a
wonderful salad base and, like spinach and kale, it can be whipped into a
smoothie.
Dark chocolate to curb exercise-induced stress
Numerous studies support the myriad benefits of dark chocolate and new
research published in the European Journal of Nutrition adds exercise
protection to the list. In the study, healthy men were asked to eat 3.5
ounces of 70% dark chocolate two hours before a two-and-a-half-hour
bout of cycling. Compared to a control group, the chocolate eaters
experienced higher blood antioxidant levels and reduced markers of
exercise-induced cell stress. Enjoy a few individually wrapped squares of
dark chocolate daily, melt and drizzle it over fresh fruit, or mix it into
oatmeal, smoothies, or parfaits.
Hello Ammumalar! Welcome. I think you will find a great group of people here who like to share and support each other to reaching their healthy lifestyle. We look forward to your future visits.
Good Afternoon girls, I'm doing ok w my eating this week, but I haven't been active like I need to be.
Andi... I also have a wedding coming up in September, my niece from my dead brother & I want to look nice & get rid of 10# I gained almost that much over the winter eating whatever my Dh ate; however he is on his feet most of his work day so he can eat like a teenager & not gain weight, he's 5'9", 170# of muscle . I did lose 2# this week, it's probably just water
Renee... After reading your post to me, I really want to b your neighbor & play, we have many common interests We would support each other acting like kids
My doggies just started barking, not good guard doggies, their my 4 kissing/licking door-bells. So I gotta say bye for now, because its going to b my client appt. I'm sewing for, she's here 15 minutes early.
5 Foods You Should Be Eating For Your Best Body—Inside and Out
5 Foods You Should Be Eating For Your Best Body—Inside and Out
Find out some of the healthiest foods to eat for heart health, weight loss and healthier skin.
Choosing nutritious foods helps your health in two ways. First, a diet packed with fiber-rich fruits and vegetables, lean proteins and healthy fats helps you feel fuller on fewer calories, which is key in keeping your weight in check. Plus, antioxidants and other beneficial compounds in foods offer unique health boons. Keep your body looking its best—inside and out—with these five foods.
1. Green Beans
Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries can also help you get your fill.
2. Salmon
The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.
3. Blueberries
Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition. The diverse range of polyphenols—health-promoting plant compounds that include anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits.
4. Watermelon
Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent), salad greens (90 percent) and strawberries (91 percent).
5. Tomatoes
Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research in the American Journal of Clinical Nutrition links consuming plenty of vitamin C-rich foods with youthful skin. The findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.
Preparation
Heat oil in Dutch oven or soup pot. Gently sauté garlic, onion and celery
until softened. Sprinkle thyme and oregano, and stir. Add canned crushed
and diced tomatoes, and vegetable broth, followed by chopped spinach
and basil and stir until wilted. Bring to a boil, then reduce heat and simmer
for 15-20 minutes. Stir in balsamic vinegar and season with freshly
ground black pepper.
Serve 4-6
Per 1 cup Serving: Calories 115
Calories from Fat 20, Total Fat 2.2g (sat 0.3g)
Cholesterol 0mg
Sodium 309mg
Carbohydrate 19.3g
Fiber 5.2g
Protein 4.5g http://lowfatcooking.about.com/od/vegetablesandvegetarian/r/tomspinsoup.htm
Living Healthy for 2015 = Commitment, Attitude, Diet, and Exercise (LH=CADE) Part 2
Let's work together so we can achieve the goal of 
& not gain weight, he's 5'9", 170# of muscle . I did lose 2# this week, it's probably just water 
We would support each other acting like kids 
