One step, bit by bit, to better health

With MLK Jr. day last week, I reflected on one of his quotes, which is applicable in sooooo many ways.  So as we near the end of January, I wanted to evaluate where I’m at with some health resolutions I made, and thought you might want to do the same.

My resolution was to get a grip on my sugar cravings and lose the 10 pounds I put on over the past two years.  I gave up sugar for about 10 years (yes, you read that right!), but have found myself inching bit by bit (pun intended) into eating sugar again over the past two years, and hence 10 pounds!  And now, it’s not just that I’ve inched into eating sugar again, but CRAVING it.  We all have pitfalls in our health journey, right?  Now you know sugar is mine!

My resolution involved integrating a few methods together to accomplish getting a grip on my sugar cravings and losing the 10 pounds I put on, by combining some tactics from two health professionals I follow:  Dr. Mark Hyman and Dr. Josh Axe.

I dabbled a little bit last year with the Keto method after reading Axe’s material, and really (I mean REALLY) liked how my brain felt when eating the Keto way!  Wow, the clarity of thought was amazing.  And Hyman’s unwavering commitment to whole, organic, unprocessed, from-the-earth foods is a truth long missing in today’s convenient and fast food craze.

So I’ve committed to moving my body daily – goal is 10,000-15,000 steps per day, plus HIIT three days per week.  I’ve eliminated sugar and dairy to experiment with how my body responds without them.  While I’m not following “keto” per se, I’m focused on quality protein meats/fish, large amounts of fresh vegetables, and moderate amounts of fresh fruit.  Progress!

How are YOU doing on YOUR resolution?  As I look at the staircase in the picture and MLK, Jr.’s quote,  I’m encouraged with the thought that we can’t leap to the top in one fell swoop.  While the top of the stairs might look daunting on some days, if you plant your foot solidly on one step at a time, bit by bit, you’ll get to the tippy top.  Just keep moving forward!

 

 

4 tips to reach health and fitness goals in 2019!

Photo by JESHOOTS.com on Pexels.com

So here we are on the brink of 2019 … another new year facing us.  Does the thought bring excitement?  Dread?  Fear?  Longing?  Relief?

There are so many emotions tied to this transition of one year to the next based on our life circumstances. Maybe you’ve lost someone in your life and there’s dread of a new year without them.  Maybe you’ve lost a job and the hope of a “prosperous” year seems bleak.  Maybe there’s a wonderful event in the upcoming year (college, wedding, trip) and the excitement is palpable.  It varies for all of us, from year to year.

In relation to health and fitness, we can place huge, unrealistic expectations and “rules” on ourselves in anticipation of making this new year THE YEAR OF (fill in the health wish).

I will lose 150 pounds this year.

I will exercise every day for 12 months.

I will get up at 4:30 am every day for exercise.

Don’t get me wrong, I’m a list maker, a “to-do” killer.  I believe in goals and mapping out paths.  And I’m a lover of Benjamin Franklin’s saying, “He who fails to plan, plans to fail”!

So where am I going with this?  Let’s make 2019 something to look forward to through thoughtful planning and not just “wishes”.  Let’s get real.  Realistic goals.  Planning accurately and with specifics.  Managing expectations.  We all know that it’s easy to wave a white flag of surrender and quit when actions consistently can’t meet expectations.  So let’s bring these expectations into reach.

1. What is your health or fitness goal?

So what exactly is your health or fitness goal?  Is it to lose weight?  Is it to fit in smaller-size clothing?  Is it to reduce your sugar intake?   Is it to exercise more?  Is it to run in a 5K race?   Is it to be able to lift more weight in the gym than you currently lift?  You need to identify your exact health or fitness goal for the year.  Some people get all pumped up with a lot of resolutions for the start of the new year.  I suggest choosing just one goal for greater focus and chance of success.

2. Define the metric for your goal and ask, “Is this reasonable and doable?”

So you’ve decided on the health or fitness goal you will track throughout the year.  Let’s further define the goal with metrics and then ask, “is it reasonable or doable?”  If you want to lose weight, how much is reasonable?  Is it doable, or do you need to scale that metric down for THIS YEAR and then continue with it next year?

• Is it to fit in a smaller size clothing?  What is your goal size?
• Is it to improve your run time?  What is your current mile rate?  What minute-mile would you like to get to in the next 12 months?
• Is it to reduce your sugar intake?  How much is “reduced?”  Is your blood-sugar level a metric you plan to use?
• Is it to reduce your BMI?  From current level to what?
• Is it to exercise/move more?  Define “more”?  Which forms of exercise?
• Is it to increase weights at the gym?  How much is more?  20%, 30%, 40% more than what you currently lift?

3. Game Plan

Once you’ve figured out the above, it’s now time to do the nitty gritty work of your plan.  HOW will you carry out these goals?  How can you set yourself up for success?  Remember, you will use the metrics above as your gauge of how you’re doing during your plan.  Here are my recommendations to consider when making your game plan.

Specific steps:  Get VERY specific.  You’re going to get nitty gritty here.  Which actions on a daily, weekly, or monthly (DWM) basis need to occur to reach these goals?   You’ve already decided these goals are reasonable and doable, and which metric to use as the goal, in #1 above.

• So you’ve defined what “smaller-size clothing” means to you, so now:  How do you plan to get into size X clothing?  What is your food plan DWM?   What is your exercise plan DWM?
• You’ve decided to run in a 5K race, so now:  What is the date of the race?  Have you registered for it?  What will you do DWM to be able to run this by the race date?  Where will you practice run?  What time of day will you do this?
• You’ve defined how much is “reduced sugar”, so now:  What does that look like?  No soda?  No alcohol?  No desserts?  No breads?  Will you track your blood sugar levels?
• So you’ve decided to reduce your BMI to a certain level, so now:  How exactly to get there?  Weight lifting?  Exercise?  Diet?  (DWM)
• You’ve defined how much is increased weights at the gym, so now: How will you have to lift DWM to get to a XX% overall increase?  What does that look like?
• You’ve defined “more exercise” so now:  Which forms of exercise?  What does that look like?  When during the day will you do this?  Where will this exercise occur?

Create a chart with columns Daily | Weekly | Monthly and write the specifics actions you decided upon under each column.  Post this where you can refer to it easily.  You can make a page for each day, week, or month and checkoff when you accomplish the specific actions for more visual accountability or you can find plenty of templates online as well.

Accountability person:  Who is my “safe” person?  This isn’t a person who will tell you what you want to hear or allow you to get off track.  Instead, this is the person who understands your deep desire to improve your fitness and is on board as your cheerleader – they will tell you what you need to hear.  This is a person who has agreed to be there for you when you feel weak, when you’re headed to an event where temptation is leering at you – you can text or call and they will cheerlead you through the difficulty.

Reset preparation:  My mom used to say “There’s only one person who walked this earth who was perfect, and you’re not it.”  The nature of our humanness is imperfection.  So, if your expectation is that you’ll never fail or falter, you’ll be devastated and possibly go off the rails when you do.  The mentality is not to use your imperfection as an excuse to give in to temptation, but instead to manage your expectations so you don’t wave the white flag of surrender!   So if you falter, the key is to recover quickly.  Let me say it again, QUICKLY!  The goal here is that you accept you didn’t follow through your plan, and instead of throwing in the towel for the entire day, week, or month, you reset immediately to reclaim the day.  Think through in advance how you will reset back onto your health plan in the event you falter.  You might even want to work this through with your accountability partner … a phone call to them when you fall and the “next steps” you plan in advance to get back on track.

4. Gratefulness and Hope

Remember as you step into 2019, that you are more than weight!  You are more than how you look!  Don’t get so focused on the exterior that you lose track of who you are as a person.  You were created with purpose and plans and you have great worth and value.  The greatest antidote to hopelessness is gratefulness.  Keep a journal of all the things you are grateful for, of your hopes and dreams, and document when good occurs in your life as a marker of hope and praise.  And lastly, find ways to give back.  When you’re a giver instead of a taker, you oftentimes are more blessed than the receiver!

 

6 holiday strategies to avoid sabotage of your fitness goals

 

Yup, it’s that time of year again!  The holidays are upon us and there is a paaartay at almost every turn!  We had our office party, a staff departmental party, volunteer party, neighborhood party, friend party, and spouse’s work parties to boot.  You get the idea!

And while it’s hard enough to navigate all the parties, there’s also the “goodies” that are being thrown at us as gifts and celebrations.  I walked into the break room at work and there was a box FULL of sweet treats.  Peanut butter and chocolate no less.  GASP!  And these evil temptations were in the break room for days!

So here are six strategies to put into effect to counteract any sabotage to your will power and fitness goals.

ACCOUNTABILITY 

We tend to hate being accountable to someone as it creates a responsibility.  Dare we say, transparency?!  But this is probably your strongest strategy during the holiday season!  Contact your “safe” friend or family member (the one who won’t say, “It’s ok, it’s that time of year, just have fun!”) and enlist their support.  Prior to going to an event, tell them what’s up, and ask if they’re available for you to text during the event if you get weak.  Tell them to encourage you to stay strong and be your cheerleader.  And trust me, they’ll take it seriously when you entreat them for help!  USE THEM when needed.  You just may end up reciprocating the support as well.

BE PREPARED 

If headed to the office and you know people are bringing desserts, snacks, and other delectable, tempting goodies?

• Bring an insulated lunch bag that doesn’t need the break room’s refrigerator and don’t venture near the break room.  Choose to eat in the lobby, or anywhere else with your box lunch, away from the desserts and tasty snacks that well-meaning colleagues brought in to work!
• Drink water or tea.  When the temptation first knocks, start there.  And use the distraction of a challenging project or work to give time for the temptation to wane.

If headed to a party?

• Fill up on your allowed foods prior to the event.
• Bring a dish to pass to the party.  Something that YOU can eat, without cheating.  Veggie tray.  Fruit bowl.  Lean slices of cut meat.
• My husband works in the alcohol industry and learned early on to have flavored seltzer water and a lemon in a glass instead of alcoholic drinks all night at events.  It looks festive, but you don’t load up on sugar, calories, nor risk the embarrassment of looking like an idiot in front of your boss from a wee too much rum!  Win-win

EXERCISE  

You know this already…   The busyness of the holidays can make it very difficult to fit time for exercise.  If that’s the case for you, try to avoid the all-or-nothing mentality and realize that getting in some exercise, is better than nothing … walk stairs on your 15-minute break or park further away in the parking lot!  Not only does your body need it, but your emotional and mental well-being needs this stability during the holidays, too!

IDENTIFY YOUR WEAKNESS

For me, I’m a sugar addict.  Actually, I think this must be similar to what an alcoholic feels!  If I eat sugar, then I must have more.  I don’t want to stop and it feels like it’s controlling me instead of me controlling it.  It’s the one place in my life where I struggle with moderation … I have to have it all!  Most of us striving for improved fitness have to identify and deal with a weakness of some sort.  Is it breads?  Salty foods?  Volume of food?  Sugar?  Soda?   You wouldn’t tell an alcoholic that it’s the holidays, so drink up and be merry!  Maybe that’s the same for us in our individual weaknesses.  Identify what it is that sends you into cravings to the point of insanity.  And GET RID OF IT.  Don’t have it in your house, and don’t go near it at work or at parties.  Be that serious about it.

WE’RE NOT PERFECT

Being a human means being imperfect.  So don’t let an imperfect food choice spiral you out of control for a day, a week, a month.  Or to use it as an excuse to allow yourself a free-for-all 24-hour binge because “well, I already blew it so I might as well continue!”  (Yes, I’ve done that.)  Dust yourself off.  Have some self-compassion and hit reset, quickly!  Okay, so you blew it.  Past tense.  Get over it.  The past NEVER has to dictate the future.  So call your accountability friend, fess up, and ask for encouragement going forward.  And do something positive to counteract the negative feeling about falling off … go for a walk, help someone in need, get out of your environment, just get moving.

GRATEFULNESS

It is the season for kindness and gratefulness after all!  In the days before Christmas, keep a notebook by your bed and write down just one thing you are grateful for each day (and if you’re like me, you won’t be able to stop at just one thing!).  For me, I’m a woman of faith and this anchors me.  You may just find yourself carrying this habit into the new year!  It’s the best antidote when feeling overwhelmed, under-equipped, and out of your comfort zone.  Being grateful re-centers you about what’s important and turns off the negative chatter in your mind.  Be kind to yourself, too.

So put your on your armor this holiday season and gird yourself with these strategies.  Be proactive instead of reactive so you’re not caught off guard.

May you find much grace and peace this season.

Mwah,

Valerie

Yup, sugar is poison

Yup, this is why I call sugar poison!  We have already discussed how addictive it is, now read this article by Dr. Axe explaining all the dirty details!

5 steps to intentional health

Intentional health.  I came up with this phrase because the word “intentional” drives me.

When I was raising my kids, I latched on to the idea of intentional parenting.  What was my goal for my kids?  What was the end goal of my parenting?  I had decided that my end goal in parenting was to raise children that were respectful, compassionate, productive citizens of our country, thoughtful, leave the world a better place because they lived in it, and finally, children who would have a strong grasp of faith and carry it into their culture and the next generation.

If you look at my list, it’s obvious these traits weren’t something that would just spontaneously occur!  Wishful thinking wasn’t going to make it so.  Benjamin Franklin said, “By failing to prepare, you are preparing to fail”.   And so I began to parent in a way that targeted these traits.  I took measured steps to train them with these results in mind.

Health is no different!  What are your health goals?  What are your challenges?  What measured steps can you take to reach your goals?

Here are five steps for intentional living…intentional health.

1. Write down your health goals!  Be as specific as possible!  How many inches around your arms, waist, hips, or thighs would you like to lose?  By what date?  What will be your reward?  Is there a clothing size you’ve wanted to wear?  What would you like your BMI to be?   Do you desire to run your first 5K?  When?  In how much time?  What would you like to see your blood sugar levels at?  Lower cholesterol?  Lower blood pressure?  Develop a stronger immune system?
2. List measured steps to reach your goals.  Examples:  I will reduce my sugar intake to ___.   I will walk 30 minutes four days per week.  I will follow a 5K training program.  I will take conscious steps to eliminate processed foods from my diet.  I will drink a protein shake daily.  I will take high-quality supplements to support my overall health.  I will keep a food journal.  I will do weight training to boost metabolism three days a week.  I will participate in two classes at my gym on a weekly basis.
3. Be vocal about your goals.  When you verbalize your intentions, you create accountability to what you’ve stated.  Skin in the game.  Some may try to sabotage you, but those who love you will cheer you on.
4. Plan out each day.   Those who are most successful in their careers have strong calendar/time management skills.  Health is no different.  Some people like to map out a week, others like to map out each day.  Find what works for you…but planning needs to occur.  When will you fit in a workout?  Do you need to have your clothes by your bed to eliminate excuses to avoid a 6:00 a.m. workout?  Or pack them for work for an after-work exercise?  What will you eat for breakfast, lunch, dinner, and snacks?  How will you get enough water throughout the day?  How far do you have to run today in your 5K, 10K, or marathon training plan?
5. Make this your life…commit. Your goals come from YOU.  They are what burn within you and drive you.  That makes them pretty important!  So make those measured steps you outlined for success in #2 as important as your other commitments... make them as important as showing up to work, meeting with your friends, taking Johnny to the doctor, or paying your bills.  Wishful thinking doesn’t accomplish goals and no one can reach goals for you.  Commit daily to your goals.

Be intentional today and every day.  It’s the only way to a guaranteed outcome and a life of no regrets!

Mwah,

Valerie

 

 

 

8 Protein Powder Ingredients to Avoid

Protein powders are awesome.  I swear by mine and suck down a green protein drink every day!

People use protein powders for a variety of reasons, including improved athletic performance, healthy meal replacement options, meet necessary daily protein intake levels, and even improved digestion based on what’s in the powder.

Protein is a macronutrient, meaning the body needs large amounts of it (hence, “macro”). Protein helps to balance hormones; supports digestive health; is an extremely important component for building bones, muscles, skin, blood, and cartilage; boosts the immune system; curbs appetite; assists weight loss; and supports injury and illness recovery.

A quality protein drink should be made from whole food ingredients.  By including a quality protein drink in your daily regimen, you thereby help your body to achieve the optimal protein intake necessary for the aforementioned benefits.

Not all protein powders are created equal, so please read the label!  This can’t be overstated.    Here’s what you don’t want to find on the label:

1.  Gluten

Gluten has been a hot topic in recent years.  To people with sensitivities to it, it can  cause inflammation, hormonal imbalances, head aches, fatigue, skin conditions, and even mood swings.

2.  Dextrose

This is derived from starches.  It is used as an added sugar in many packaged and processed foods sweetened by the manufacturer.  The glycemic index is a ranking of carbohydrates on a scale of 0 to 100.   It is based on how quickly and how much the carb raises blood sugar levels after eating.  Dextrose can increase glycemic load and can contribute to fat storage.

3.  Glucose

You might also know this by the name of “sugar”.  It is a simple sugar and a component of carbohydrates.  Again, it can raise glycemic load and contribute to fat storage.

4.  Artificial Sweeteners

While we’re talking about sugar, let’s add artificial sweeteners to the conversation!  My kids have heard me say this is “poison” over and over.  You might see the sweeteners under the following names in the chart below.  Several negative side effects can include headaches, migraines, gastric distress, depression, and weight gain.

Artificial sweeteners	Sugar alcohols	Novel sweeteners	Natural sweeteners
Acesulfame potassium (Sunett, Sweet One)	Erythritol	Stevia extracts (Pure Via, Truvia)	Agave nectar
Aspartame (Equal, NutraSweet)	Hydrogenated starch hydrolysate	Tagatose (Naturlose)	Date sugar
Neotame	Isomalt	Trehalose	Fruit juice concentrate
Saccharin (SugarTwin, Sweet’N Low)	Lactitol		Honey
Sucralose (Splenda)	Maltitol		Maple syrup
	Mannitol		Molasses
	Sorbitol
	Xylitol
Advantame

Chart reference:  http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

5.  Soy

Soy protein contains phyto-estrogen, which is known to cause hormonal disturbances.  With high breast cancer risk in my family, I just steer clear of it!  Also, most soy proteins are derived from GMO sources (genetically modified organisms) with high pesticide use.  All around, it’s best to go soy-free.

6.  Casein

There are many powders on the market with casein or WPC (whey protein concentrate).  As discussed before, casein is high in lactose.  Many people who are lactose intolerant know to look for this, but for the average person, you should be aware that it can cause bloating, gas, and general gastrointestinal distress.

7.  Milk Powders or Milk Solids

In lesser quality protein powders, these skim milk powders and milk solids are added as a cheap bulking agent.  Again, they are high in lactose sugars as mentioned in casein above (with all the same potential side effects). The protein is not absorbed well by the body, so your body does not get the full protein capabilities.

8.  Vegetable Oils

Some protein powders have these oils added because they add richness to the mix.  These are high in trans fats, which are the fats that raise bad cholesterol levels.  Say no to vegetable oils!

 

Stay tuned for my next post and I’ll tell you what I LOOK FOR in a protein powder, and the one that I use…

Mwah,

Valerie

Know hands-only CPR and save a life

Watch this and share … you never know, you just might save a life!

 

 

The Builder…

Feeling like your life is stuck and things can’t or won’t get better?   Watch and enjoy the encouragement…

7 simple steps to clean living

My definition of clean living is simply to live in such a way that I eliminate as many toxic things from my life as possible – not just from my body, but from my mind and soul, too.

Real food.  Simplify life.  Reduce stress.  Love God and my neighbor.  Work/life balance.

Do you beat yourself up because you are interested in clean living but haven’t quite “gotten there”?  Well, don’t be discouraged … it is a PROCESS, not just a destination!  And it’s a very personal journey for sure.  For example, I have been on the path to clean living for years, and I started with two simple things I knew were “poisoning” my body  … sugar and white flour.  You will have to decide what poisons are in your own life.

I started by eliminating these two things from my daily diet.  I’m not a sugar or white flour Nazi per se,  and occasionally I’ll allow myself that indulgence, but I probably stick to it 98% of the time.  That was my start.  After getting that under my belt, I began to tackle the elimination of processed foods in my routine – boxed, canned, jarred goods  that obviously didn’t come from Mother Earth that way.  That’s a harder mountain to climb.  If I’m short on time, I do buy prepared salsa or jarred pesto, etc.  I opt for the freshest and best food labeled product I can find.  But in general, I probably keep to the “no processed foods” 90% of the time.

Then I began to tackle my skincare and personal care choices.  The skin is our largest organ!  That’s exactly why nicotine and estrogen patches on the skin work!  So I’m evaluating my shampoos and conditioners, toothpaste, moisturizers, make up, and sunscreen.

For the mind, I’ve turned off most TV.  I make watching the screen an intentional choice. Instead of the TV being on 24/7, I make a decision if I want to watch someone else live life for two hours or if I’m going to live my own life.  If I make the decision to watch (and I DO love movies), I put on Netflix and choose what I want to fill my mind with for a limited time.  And books?  Yes, yes, yes!  The mind can be so much more creative with a book!  But again, there are trashy books and there are meaty books.  I’m training my mind to reject what I know is trash infiltration and crave intellectual, good story-telling, quality, subject matter books instead.

For my soul, well that’s probably the most significant clean living choice of all!  Matthew 15:17-20 in the NIV says:  “Don’t you see that whatever enters the mouth goes into the stomach and then out of the body? But the things that come out of a person’s mouth come from the heart, and these defile them. For out of the heart come evil thoughts—murder, adultery, sexual immorality, theft, false testimony, slander. These are what defile a person…”  Enough said.  I know my own failings so I enjoy church where I have to be transparent and I am accountable for my actions, reading Scripture, and being challenged through intelligent and thoughtful discourse about God.  

But I haven’t “arrived” at fully living clean yet!  That’s the personal part of each person’s journey.  I color my hair.  My bad!  Talk about toxins!  But I don’t like how I look with grey hair compared to my dark locks.  So it’s a toxic choice I’ve willingly made.  I occasionally wear nail polish.  Another toxin!

And the “toxin”list in our lives is huge … carpets, bed sheets, house paints, teflon cooking surfaces, detergents, etc.

So in your interest and journey toward clean living, don’t get overwhelmed with the whole kit and caboodle!  Start with one step, just one “poison” that you know is in your life.  Then another.  Then another.  The important thing is to get on the path and start moving toward the goal.  Here are seven starting ideas:

1.  Substitute water for other beverages.
   • Do you drink lots of coffee or soda or sugary juices?  Begin to substitute water over these other choices a little at a time until water is your go-to beverage.  Water hydrates the body, improves complexion, flushes toxins out of your system, and is the earth’s natural beverage resource to us.  It’s the “cleanest” choice of beverages.
   • If you are one of those who struggle with drinking water, don’t buy flavored versions!  That defeats the purpose of putting something “clean” in your body.  Instead, add sliced real food, like fruit, mint leaves, cucumbers, etc. to your water to infuse it with those flavors.
2. Coffee and tea 
   •  On my journey, I gradually moved from full caffeinated coffee to half decaf, and also moved to organic.  I was raised with offering coffee as a sign of hospitality.  There’s something comforting and welcoming about holding a warm mug of beverage with a heavenly scent.
   • I began to collect organic teas and green teas, and offer guests hot tea in addition to decaf organic coffee.
3. Increase intake of fruits and vegetables
   • The more you fill up on fruits and vegetables, the less room you’ll have in your stomach to fill with junk and processed foods!
   • Fruit and vegetables are from the earth … no additives and preservatives.  Not formulated in a factory.
   • Eventually, for truly clean living, you’ll also need to migrate to purchasing organic fruits and vegetables.   What you purchase at your local grocer most likely has pesticides, could be GMO (genetically modified organisms), and if it’s an out-of-season/out-of-region food source, it’s been shipped from who knows where to get to your locale!
   • In time, farmer’s markets will become your favorite shopping destination!
4. Convert to coconut oil for cooking
   1. Virgin coconut oil resists oxidative damage from heat unlike olive oil.
   2. Vegetable oils contain long chain triglycerides (LCTs) which are more difficult to break down.  This is an added toxic burden to your body.
   3. Coconut oil contains lauric acid which converts to monolaurin in your body.  Monolaurin is known to have antibacterial, antiviral, and antiprotozoal properties.
   4. Beware:  As in many cases with food, not all coconut oils are the same!  Mass-produced coconut oils are oftentimes refined, deodorized, and bleached which not only strips the oil of beneficial nutrients but also adds toxins to the oil.
   5. The BEST coconut oils?  Look for ones that are made from fresh coconuts and are cold-pressed.  This avoids the need for additives and solvents in the process.
5. Decrease sugar consumption!
   • Just DO IT!  I can’t emphasize this one tip enough.  Refined sugar is poison to your body and proven to be more addictive than cocaine.  Monitor your children’s intake so you don’t create in them the same lifelong addiction that you experience!
   • Begin by taking coffee black, use honey in tea.
   • No diet sodas or artificial sweeteners.  These are toxins as well.  The point is CLEAN living, reducing toxins.
   • If you have to use a sweetener, you can use stevia, but once again, not all stevia is processed the same!  Use green leaf stevia...  it’s the least processed type.  The leaves are dried and ground into a powder form.  It isn’t as potent as other stevia products.  But just because it’s a natural sweetener, moderation is still key.
   • Read food labels!  Cereals, protein bars, protein shakes, etc…  Always be aware of how much sugar you are taking in!
6. Don’t eat “white”!
   • If you’re not gluten-free, then you can change from white breads, to whole-grain breads.  From white rice to brown rice.  From white potatoes to red potatoes.  You get the idea.  If you’re trying to go gluten-free, then you need to dig deeper than just not eating “white”.  You can’t eat whole grains, because those will contain gluten and instead will need to convert to coconut flour, corn flour, etc.
7. Mind and Soul
   • Evaluate your mind and soul.  What are you watching?  What are you reading?  What do you focus your time and energies on?  What stress could you reduce?  What kinds of friendships and relationships do you keep?  Do you seek a place for God in your life?
   • DO something about the evaluation.  Notice what’s healthy and what’s not.  Action plan one thing you could do differently…

Meetups -support for body, mind, and spirit!

As you seek health in your body, mind, AND spirit, have you thought of using Meetups as a way to support your entire well-being?

For those of you who aren’t aware of what “Meetups” are, the http://www.meetup.com site says they are: “neighbors getting together to learn something, do something, share something.”

These Meetup groups cover a huge range of interests and are started by individuals who have a need (new in town, or have a hobby/interest they want to share with others) and form a group on the website to satisfy that need.  Individuals get onto the website, put in the geographic range that they would travel for activities, and voila, a list of formed Meetup groups shows in a list.  The range of groups I’ve seen vary from volleyball, photography, hiking, women of Christian faith, dog lovers, book writing and aspiring authors, business owners, running, young business professionals, entrepreneurs, coed baseball, knitting, prayer, yoga, book lovers, flag football … on and on and on.  SO many choices!