How did you do last week in paying attention to your health mindset?  Did you “listen to your body?”  Did you learn anything about your patterns, what your body likes and doesn't like, how’s your energy level at various times of the day, or how are you doing with your goal of being healthy and fit?  It’s another one of our many journeys in learning to be the best we can be and each of us is unique. 

In learning to “listen to our bodies,” we have to have more information about how our body works.  This week’s question is:  Are you a breakfast eater regularly, occasionally, or never?  If you answered occasionally or never, why is that?  The usual responses I have heard are things like: I don’t like breakfast food, I don’t have time, I’m not hungry when I wake up, or I’m trying to lose weight so I usually skip breakfast.  Do any of those resonant with you and maybe more than one?

Why is it then that we hear, “breakfast is the most important meal of the day?”  Breakfast is “Break the Fast.”  After you have a good night’s sleep, your blood sugar or glucose level is low.  Our bodies need to have something in them within the first hour we awake.  Skipping breakfast allows the body to think it’s still sleeping therefore burning minimal calories. “When we skip meals, especially breakfast, we actually make controlling our weight even more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high calorie snacks,” according to WebMD. Other challenges our body faces without this nutritional fuel in the morning often means feeling hungrier later in the morning.  That then leads to overeating, low physical energy, and a more difficult time concentrating.

The National Weight Control Registry tracks individuals who have lost 30 pounds or more and kept it off for over a year.  The most successful losers start with breakfast.  There was also a study at Vanderbilt University that found women who ate breakfast were better able to stick to their eating plan and lost more weight than those who skipped breakfast and cheated on their diets. 

So what are the benefits of eating breakfast?   First, let me clarify…grabbing a cup of coffee and a pastry does not constitute eating breakfast – sorry.  Breakfast needs to be balanced and good quality which includes at least 4-5 grams of fiber and around 5 gms. of protein.  The goal is to have less fat and more carbs.  Even if it’s an apple with a piece of cheese, you’re still better off than nothing.  According to an article on fitday.com, three reasons to eat breakfast were listed:

1.     Breakfast “revs up” your metabolism.  Eating tells your brain you’re going to need to start working the digestive process.  Metabolism now increases, and you’ll be burning more calories throughout the morning.  Breakfast fuels both your body and your brain throughout the day.

2.    It keeps you from binging.  Skipping breakfast may save calories for the time being, however, “it sets you up for failure throughout the rest of the day.”  At lunch, you’ll be more likely to choose high fat calories to satisfy food cravings.

3.    Eating a good breakfast keeps you in a good mood.  Your body won’t think it’s starving, you’ll have plenty of energy, you’ll accomplish more, and you’ll be more optimistic.

  

4.    Breakfast regulates blood sugar levels, has a higher increase in vitamins and minerals, and may lower cholesterol levels.

As I stated earlier, there are many excuses why breakfast is not a part of the morning routine. Despite all the facts proving the benefits of a good breakfast, many of you will fall back on your excuses…I’m in a hurry and don’t have time, I don’t like breakfast foods, I’m dieting etc. etc.  Let me ask you, “Which do you value more: your health now and throughout your years or your excuses?” 

Let’s look at these in a solution oriented manner.  First of all, we all have 24 hours in a day, so why is it that some people have “time” for breakfast and others don’t?  I would suggest that it has nothing to do with TIME, it has everything to do with PRIORITIES.  If something is a priority, we all will find the time. 

Here are a few suggestions to think about to get you started on a path of eating a balanced, nutrition breakfast:

1.     Instead of telling yourself, “I don’t have time to eat breakfast,”  rephrase it and tell yourself “Eating breakfast isn't a priority to me.”  Now, at least you’re telling yourself the truth.

2.     Not hungry in the morning?  What did you eat and how late did you eat dinner?  You may have eaten too much the night before.  Solution:  Eat lighter in the evening, eat earlier, and avoid snacking three hours before you go to bed.  You’ll wake up wanting to eat.

3.    Not a breakfast food “lover.”  What foods do you like?  Yogurt, oatmeal, high fiber, nutritious cereals, fresh fruit, what about a smoothie or a shake?  You get to choose what you put on these foods:  frozen fruit, fresh fruit, peanut butter, nuts etc.  This way you get fiber, protein, and calcium into your diet. Make finding something you like a priority knowing that you’re making an investment in your health now and in the future. 

4.    Shakes and smoothies.  If you check the night before that you have the ingredients, put out the blender, things are ready and in a couple minutes, and you have a healthy breakfast.  There are a lot of different choices available for the shakes.  Be sure to read the label and watch for the sugar level.  I will say, I love our Evolv shakes that is more of a meal replacement shake versus a protein shake.  As Jon says, the shakes taste like Dairy Queen, we have sustained energy all morning, and we don’t have a desire to snack.

5.    Hopefully, you are convinced that skipping breakfast does NOT equal weight loss!

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.   * Start simple.  Try small meals, experiment with different foods, shakes and smoothies are a great way to start, and look for meals that will contain carbs and protein with only a little fat.

7.    Other ideas?  I’d love to hear what you do.

Not eating breakfast is just a bad habit.  Habits can be broken.   

If you’re already a breakfast eater – CONGRATULATIONS!!!  If you’re that occasional or never breakfast person, I hope you take this next week to begin a new habit.  That extra 10 minutes is 10 minutes of moving towards better health.  You’re making choices that not only affect your health today, but for a life time. 

As my focus in these blogs is on health and wellness, to me, there is a definite link between our mindset and how we approach our physical health.  Is it the chicken or the egg?  Which comes first?  We don’t feel good about ourselves because of what we’re telling ourselves in our minds?  Or is it the negative view of ourselves physically ,that causes the negative mindset?  Our physical health is at the core of what we can or can’t do in the other areas of our life.

If you turn on the news, you will hear about obesity issues in children and adults, the epidemic of heroin users on all economic levels,  bullying linked to suicides etc. etc.  A day doesn't go by where someone I’m speaking with doesn't  refer to the fact they’re tired all the time, or can’t sleep, or are stressed out about something personal or at work, maybe it's struggling with hormonal issues, pain of some kind etc.   The complaints don’t appear to be age or gender specific.  It’s women in their 30’s and 40’s, men in their 70’s, young children with allergies, athletes with breathing issues and others.

Am I just more aware of these issues now than maybe 5, 10, or more years ago?  Yes, I do think that’s some of it.  But it's also because I’m expanding my understanding of what health and wellness really means. As I get older, I'm reflecting over my own health, as I want to be around a long time to watch my grandchildren grow up, graduate and get married.  I can't do that if I'm not healthy.  Sometimes it seems that we hear conflicting information so what really is the truth?  The more I'm learning, the more there appears to be a common “culprit” -  INFLAMMATION!  Research has shown that chronic inflammation is the reason for the vast majority of our ailments.  It can lead to: cancer, cardiovascular diseases, arthritis, other autoimmune diseases such as lupus and fibromyalgia, allergies, migraines, and so much more.

For me, I previously thought inflammation was a swollen ankle, the redness around a paper cut, or the redness in my daughter’s ear when she had an ear ache.  But,  yes…my rheumatoid arthritis is inflammation!  Fancy that. According to Marcelle Pick, OB/GYN NP, “Our bodies keep a delicate balance between when our body needs the white blood cells to clear out infection and damaged tissue.  These agents are matched by equally powerful, closely related anti-inflammatory compounds, which move in once the threat is neutralized to begin the healing process. When this ebb and flow process occurs as needed, we have a well-balanced immune system.  The problem occurs when the symptoms of inflammation don’t recede and the “on” switch to our immune system is basically stuck.  It’s continuously on “high alert.”

Here’s the good news!! We are in control of so many things in our lives that will “cool” this type of inflammation!  I CAN take action!  I CAN take control of this chronic inflammation even with the diagnosis of rheumatoid arthritis.  The first step is learning to “listen to our bodies.”  When I was 36 and originally diagnosed with the rheumatoid,  I had a dietitian tell me I needed to “listen to my body” as it was “telling me” what my body was needing  My first response was, “I don’t have a clue what you're talking about, I've never been taught how to do that”  So I began to learn to pay attention to how my body was reacting to various foods, how I felt an hour after I had eaten, what foods gave me more energy and a clearer mind, and what foods had the opposite effect.  When was I in the most pain?  Was there a particular time of day? The questions I began to learn to ask myself became more and more specific the more I began to really "listen" to what my body was telling me  Keeping a journal was very helpful as patterns started to appear.

Now I'm paying close attention to not only my mental mindset but also my health mindset.  If I’m feeling “off,” I begin to look for reasons.  Why am I not sleeping well?  Why am I feeling bloated?  Why do I feel lethargic and can’t seem to focus?  Just like our mental mindset, it’s important to discover what’s going on in our bodies.  Personally, I don’t want to take medication unless it’s essential.  I believe if our bodies are in the right environment, fed the right foods and take the right natural supplements, our body can have a greater chance of healing itself. 

How often, in our microwave society, are we looking for a quick fix?  Get rid of the pain now, get rid of my sadness now, get rid of my stress now.  There are natural “highs” and other ways to discover what is going on with our bodies.  I hope to explore these ways with you in future blogs.

My “assignment” for you this week is to take a critical look at your health:  energy level, stress level, aches and pains, wanting to lose weight or maintain your weight, or increase your fitness level?  What's your health mindset?

Let me ask you a question.  The last three weeks of my blogs have involved taking a strong look at yourself, realizing how valuable you are as a person, and understanding that God put you on this earth for a unique, special purpose.  Have you looked at yourself when it comes to judging others and positively influencing others?  What about living that life you’re meant to live and running your own race?  It is all a journey, it doesn't happen overnight, and you can start ANY time so no excuses. 

Several of us got together the other night for dinner and to say “farewell” to a good friend who has made the decision to move to Florida.  Mike, who’s 53, has gone through many life changes both personally and business wise in the past 18 months and is now ready to open a new chapter in his life.  His dream, for a long time, has been to return to the ocean – check.  His current business has allowed him to transfer so he has a job and income – check.  Some basics are decided but there are a lot of unknowns.  Admittedly, this is a bitter sweet decision as he leaves behind some family members and longtime friends, but the excitement of moving forward, discovering new things and pursuing something new is in his heart.  CONGRATULATIONS, Mike, for pursuing the life you were meant to live, stretching your comfort zone, and willing to take a risk!! 

How many times do we make excuses why we can’t do something, why things don’t get done, why we can’t make a change.  Have you heard or ever used yourself some of these:

·       I don’t have time.

·       I’m too busy.

·       I’m too old.

·       I tried that before and it didn’t work.

·       I just don’t have any luck.

·       It’s easier for ______, it’s just not me.

·       I don’t have the money.

·       Sure I had dreams when I was younger, but then I grew up and life got in the way.

My guess is we have all used most, if not all, of these (and more) at some point in our lives. I would venture to guess, that Mike had several of these excuses why he shouldn't pursue his dream.  But, he didn't get stuck…he’s moving forward. What about you?  Yup, it’s back to that word again – MINDSET.   We don’t have to make a physical move like Mike, but we have to “move.” 

We get comfortable in our routines, it’s easier not to do something, using all our excuses, than it is to be Uncomfortable in order to move forward. Thank you, Mike, for reminding us that we can follow our dreams with no excuses.  Wishing you all the best!

Happy Easter and here’s to “moving” forward.

Are you running the race that’s “designed’ for you?

That’s an interesting question.  I hadn't thought about this until I heard a message from Joel Osteen Sunday morning.  He referenced an SUV and a race car each designed for a specific “race.”  The SUV has the capacity to hold 8 people, lots of luggage, is high above others to see the traffic better, and is a comfortable ride.  The race car, on the other hand, holds only one person, definitely no room for luggage, is low to the ground, and isn't built for comfort and luxury.  How would that SUV do on a race track?  Obviously, not good at all.  What about the race car driving through traffic or on a long trip across the country? 

The SUV has its own purpose and is successful in the right environment.  The same is true for the race car.  It has its own purpose and is successful in the right environment. Either vehicle is going to be frustrated and won’t “fit in” in the other’s environment. 

What’s my point?  Are you going through life using your talents and skills that make you who you are and why you are special, or are you watching others and focusing on the life you wish you had?  Have you ever found yourself comparing your size and shape with others?  Why can’t you lose that extra 10 pounds?  You work out and watch what you eat, but your best friend seems to be able to eat anything and doesn't exercise.  Maybe it’s comparing your home or car and wishing you had something different.  Have you ever had thoughts that you are the one that works hard, you’ll help others when they need it, however, that same support isn't there from others?  So do you change and not help because you feel like you’re being taken for granted?  We are not really free to totally run that race we’re designed to run, until we are comfortable and happy with who we are. It’s not about competing with others.  That only brings frustration and disappointment.

So, how do we know if we’re running the race that we’re designed to run?  Personally, I think it’s part of life’s journey which means it takes time, and  it takes working more on ourselves in order to be the best we can be, That’s the key.  For us to “win that race” comparing ourselves to others isn't the focus nor will it ever make us happy. It's identifying what really makes us feel that passion and doing what it is we love.

Age, health, interests, and priorities are different at different times in our lives.  So where ever you are in your life, take time to celebrate YOU and love the race that is designed for you and YOU alone.

Thank you for reading.  Have a fantastic week focusing on the race that is designed for you.

  

Are You Living the Life You Were Meant to Live?

It’s interesting listening to people, of all ages, and the excuses that are used to explain why they don’t pursue their dreams.  They didn't put themselves first – everyone else was more important.  Some were afraid to try as they didn't see themselves good enough.  They’re too old, “it’s too late for me.” They’re not smart enough, they don’t have the money, and the list goes on and on.  Are you willing to look back over your life with regret and not live out the life you were meant to live?  It’s already April 1^st 2014!!  Where did January, February, and March go? 

Why don’t we pursue our dreams?  It’s not necessarily age related.  There are 30+ year olds who are already “stuck.”  If you’re in a routine but not living the life you had dreamed of, are you really feeling fulfilled? Or are you accepting the routine as something you just have to live with – it’s your “lot in life.”  Too old?  Is that your rationale for not making a change in your life and not pursuing your dreams?   Julia Childs was 40 years old before she learned to cook and 50 when she had her first TV show?  Then there was KFC’s Colonel Sanders who was 66 when he created his special recipe and started the franchises.  They didn't let age define them, so why are you?  When is it and why is it, that we give up on those dreams we had when we were younger?

One rationale says, life can push people down.  There are so many demands on each of us from our families, to our children, our job, spouse/partner, etc. etc.  The promotion didn't happen, the loan didn't come through, the gas prices and food prices are so high your budget is really being stretched, the day care costs are also going up, time with the kids isn't what it should be, everybody seems to need me, I don’t have time to myself.  Now life just seems to be enduring not really living.  Is that what you thought would happen when you were young and full of dreams?  Sounds depressing.  Is that reality?  True or not, I contend that it’s “all in the eyes of the beholder.”  

Giving up?  Settling?  Blaming everything on one excuse or another?  To me, life doesn't have to be that way, but how do we change?  We were not created to just endure life.  We were all created for greatness, but do YOU believe that?  First of all, what is your focus?  Do you wake up dreading going to work, already upset about the issues you’re going to have to deal with at work, all you can see in the mirror are the dark circles around your eyes, and the same old clothes in the closet?  OR do you wake up thankful for one more day, focusing on what you are grateful for, what you do have;  a loving spouse, healthy children, a job, good friends etc.?

The number one place where we sabotage ourselves is in our own mind.  There’s a recording going on all day filling our head with thoughts of lack, limitations, and negative.  “There are enough people against you, don’t you be against you.”  Change that recording!  Quit the negative self-talk that keeps you pushed down and tuned out.  Instead, change the words you say to yourself and about yourself.  What words would you use to describe your skills and talents?  What makes you special?  By the way, that’s not being arrogant, you’re speaking truth to yourself.  It’s not that you’re better than someone, but you are also NOT LESS than someone.  This means you have to reprogram your thinking.  What you are saying to yourself affects your self-image and therefore your self-confidence.

This is a lot to think about so I’m stopping here.  Your task, if you should accept it, is to think about where you are in your life. Is it where you want to be? Are you really living the extraordinary life you were created to live?  Or are you in the “what might have been?” mentality, or even worse…”I knew I could have/should have, but I didn't even try.”  (Darren Hardy)

I wish you a week of grateful thinking and a positive mindset.