Tuesday, January 8, 2019

Let's drink more water!

I love the feeling of a new year! It just feels so good to start over and to start fresh. 

I was looking back and realized that I have had the same health goal for the past 3 years (or more).

So this year I am going to do things a little differently. And you're invited to join me if you want!

Each month I am going to focus on one goal, one area of improvement in regards to my health. My hope is that I can build on the new habits that I will make each month so that at the end of the year I will have created at least 12 new and great habits. 

In January I am focusing on drinking more water - at least half my weight in ounces of water and more for extra points ;). 

Here are some things that I do that really help me:

Fill up my water bottles at the beginning of the day (or the night before).
When I do this I know exactly how much water I need to be drinking. It also makes it more convenient to grab and go. 

Drink 32 ounces of lemon water first thing in the morning.
This might seem like a lot but it really is easier than you think. I warm some water on the stove and add some lemon juice (squeezing fresh lemons is the best!). My husband adds a little honey to his but the warm lemon water tastes really refreshing. I drink this before I have any breakfast. 

Drink 16 more ounces of water before eating (if I'm doing intermittent fasting).
When I am trying to eat within an 8 hour window I won't usually eat until 10 or 11 am. And that can go by so slow if you are hungry. One way to curb your hunger is by drinking water! Plus all of this water is flushing your system!

Take water bottles with you.
I take all of my water bottles with me to work and usually have them finished by the time I get home. Then once I'm home, that's just extra water for me!  I usually don't leave home without at least one water bottle.

Schedule your water.
When I'm home I make it a point to have a certain amount of water bottles gone by a certain time of day. For example: I'll have another 16 ounces of water before noon. And another 16 ounces by mid-afternoon, etc. 

If drinking water is hard for you add some flavor. I love going to nice hotels and getting their flavored water: cucumber, strawberry and lemon, mint and cucumber, mixed berry. You can also make it a game and tell yourself that after you drink all of your water you can have another kind of beverage. (You'll soon find that your body craves the water and doesn't care much anymore for the other beverage)  Mix it up a bit and you'll be surprised at how much water you can drink!

I you would like to join along, click here for a calendar to help you remember to drink more water!

Thursday, March 22, 2018

How to get out of a funk

The past month and a half (or so) I have been in quite a funk. 

My frustrations were at an all-time-high! Maxed out! Through the roof! Steam coming out of my ears high! And they were frustrations about everything!

I haven't experienced anything like this (well, at least for this amount of time). So I was totally caught off guard. 

I'm still working myself out of it and am feeling SO much better!

So I thought I'd post this so I can return to it and remind myself if that ever happens again ;)

1. Exercise

I dusted off some old (and newer) videos that I had. And I got my last pair of Nike Shox out and got to exercising. The first workouts I did involved lots of kicking and punching!! And that felt really good!

Right now I'm just focusing on moving my body, listening to what it needs that day, and spending at least 20 minutes per day in some sort of exercise. 

2. Walk outdoors

This one is BIG!

You're not only getting some exercise in, but you are also getting Vitamin D!

Did you know that being outdoors helps with mental health?

I found this article from the Huffington Post. Here's a little snippet:

...A 2015 study, done at Stanford, found that those who walked in nature experienced less anxiety, rumination (focused attention on negative aspects of oneself), and negative affect, as well as more positive emotions, such as happiness.

See the full article for more ;)

Walking outdoors has been a big help!

3. Listen to things that uplift you 

I love to combine this one with #2. I love when I can do two things at once (effectively). And this is one of those things that can be multitasked!

I love being outside but I also LOVE listening to podcasts! I love learning new things and seeing things from different perspectives. Listening to podcasts is a great motivator for getting me to walk! It makes the time go by so much faster (and it distracts me from the things that frustrate me!). 

I will also listen to scripture and church messages - something uplifting and inspiring. I try to do this before getting into my podcasts. 

4. Journal

I've also been doing more journaling - writing things out. And sometimes I get it all out on paper and then send it through the shredder! That feels really good!

5. Turn it over to God

I saved the best for last! This one is THE most important one for me! It wasn't until I finally threw up my hands and prayed to God and really asked for help that I WAS helped! I asked for help through the enabling power of Christ's atonement, because He's the only one that knows my pain! And God and Jesus Christ are there and want to help - we just have to ask and let them in!

I think if I had done this one first I wouldn't have been in quite the funk to begin with!

Sheesh, I could go on and on with other tips and tricks that I've been doing (visiting my sister, being grateful, memorizing scriptures, working on goals, helping someone, taking a bath, going to bed early, cleaning and organizing, etc). 

But that's a good start for sure!

Thursday, March 15, 2018

Building Relationships

Last month we got to go to Prescott to watch our 2 daughters play in State Basketball Tournament games. 

Prescott is one of my favorite places to go. I love the weather, culture, atmosphere. I also have a lot of childhood memories up there. I just love everything about it!

We stayed a couple of days and it was so nice to be out of our element. Out of our daily routine. And to be able to really enjoy each other's company!

Anyways, we try to stay in a home as much as possible and I think that is one of my most favorite things about vacations - not being stuck in a hotel room and eating out every meal!

This was our front yard!

One of our first stops was to get food! I sure wish we had a Sprouts near us. 

I could spend hours in there!

Here is some of the amazing food we made:

(And the one who makes all that yummy food possible! ;)

We kind of have a deal where he is in charge of the meat and I'm in charge of the salad. It works out really well! 

One morning we took a little walk to the courthouse (1 mile away). 

We stopped at a place across the street to get some hot chocolate because we were all freezing! It made the trip back so much better!

We also took a quick drive to the lake and hiked around for a while. I LOVE walking in the forest! As we were walking I remembered what I had read in one of Dr. Sara Gottfried's books - that walking in nature is good for your health! Here's an article about it. 

Loved that place!

And here we are all together, on our way to watch the girls play!

This was just a quick trip - 3 days/2 nights. But it's the little moments that create the wonderful memories! I think I needed that reminder today!

Tuesday, January 23, 2018

My story

This is me (and my awesome husband!):

I've been thinking a lot about what got me to where I am today.

Over the past 25 years I have learned a lot!!

I guess things all started when I was a kid. I knew nothing about health, but I did notice that most of my family members (parents, grandparents, aunts, uncles, and some cousins) were overweight. Some would fit in the obese category. Another thing I noticed was that they weren't really happy either. So in my mind being overweight meant that you would be unhappy.

In my teenage years I became obsessed with my weight. I wasn't overweight but I never felt like I was the weight I would like. I wasn't super skinny. I tried all sorts of things. I would exercise. I even started running. I would run up and down the bleachers at the high school across the street from our home. I drank SlimFast shakes (nasty) and ate Snackwells cookies by the box because they were "healthy". I bought my own small refrigerator when I was in high school so I could put buy and have my own "healthy" food (which was mostly yogurt). At one point I became anorexic. I didn't eat. After a while it wasn't even hard and I really didn't feel like eating. Thankfully that didn't last long and my parents made me go to the doctor. But during that time people were noticing that I was losing weight and they were telling me how good I looked. So I thought to myself "did I look bad before?"

After getting married, we didn't have much money and ate a lot of processed food. It was easy. We had 4 babies in 4 years and 10 months! To me, health was exercise. That's all I needed to do. And I made that happen during the 12+ years of having babies and toddlers around.

Then in 2006, after my 5th child, I noticed a slight lump on my throat. I called the doctor to make an appointment. I knew what he would say - Hypothyroidism. I knew this ran in my family. I quit sugar. I took the prescription and for a year or so started to wonder why this happened. What was the cause, and why couldn't the doctor tell me anything other than "take this little pill for the rest of your life"? That answer was not acceptable to me. It just didn't make any sense.

So I started on my health journey. It's really been over the past 10 years that I have learned SO much! I've had to un-learn lots of things. Lots of things that mainstream media and doctors want you to believe. Now, don't get me wrong. I think doctors are great but I just don't think they are really the ones that should be in charge of your health.

I've tried:
No chocolate.
No sugar.
No dairy.
No gluten.
No grains.
High fat.
Low fat.
Whole grains.
Lots of veggies.
Gluten free.
No starchy carbs.
Intermittent fasting.
Water fasts.
No processed food.
I've even tried to follow the US Food Pyramid (what a joke lol).

I've followed advice from:
Denise Austin
Billy Blanks
Tony Horton
Chalene Johnson
Dr. Amen
Dr. Mercola
Dr. Sara Gottfried
JJ Virgin
Dr. Morter

I've purchased tons of workout videos:

And that's only some of them (Can you tell whose I like the most?)

I've read tons of books too:

And what it really boils down to is this.

No two people are alike!

Right now I am in the process of figuring out what is best for MY body. It's more about how I feel in more than one area of my life. It's a whole mind, body, spirit, relationship connection. It's more than just exercise. It's so much more!

I'm learning new things all the time! Right now I'm listening to the Broken Brains online series by Dr. Mark Hyman, going through the 131 Diet by Chalene Johnson, and reading a book about the  subconscious mind.

Learning is power. Power to change. Power to make a difference.

And these people are why I do what I do:

This family of mine! I want to feel good and be around with them for a long time! Sometimes they wish I wasn't all into this health stuff but deep down I think they really like it ;)

I hope you'll be with us for this crazy ride!

Thursday, January 4, 2018

Healthy eating while traveling

In the past, when we've gone on vacation it was an excuse to pig out! To eat whatever we could find that was cheap and convenient.

But we have improved over the years. 

We have been on vacation for the past 2 weekends in two different places.

Our first vacation was with our family right before Christmas. We rented a home through www.vrbo.com and stayed 4 days and 3 nights. I have been on a strict diet/way of eating for the past 2.5 months and was really wanting to keep going since I have been feeling SO good!

So I brought some food from home and my husband and I went grocery shopping when we got there. We got some splurges but we bought pretty healthy and yummy food. 

We got eggs, bacon, ground beef, veggies, fruit, and some snacks in between meals. 

Each meal was a treat! I did so good! 

These may not be the prettiest presentations (LOL) but they sure were good! And I was feeling pretty good when we got home. 

Then we left 6 days later, just my me and my husband. We went to Oregon and stayed 4 days and 3 nights. Again, we rented a home through www.vrbo.com and "ate in" for each meal. It was nice to have a Whole Foods within walking distance too!

Here were some of our meals:

I am hungry just thinking about all of this food!

Real food tastes so good! 

When traveling by plane, come prepared with snacks to eat while in the air. Nuts are my favorite. But you can also do fruit, applesauce, jerky. I've been impressed with airports lately. They are offering more and more healthy convenience and dining options! It is actually pretty fun to forage our way to finding the best food. 

The key to eating healthy is PREPARATION!

Don't let a vacation or weekend derail you - but if they do, jump right back in! No one is perfect. We all mess up. I did yesterday. I had a bunch of See's chocolates but today is a new day and I am really looking forward to having a salad like one of these tonight!

Wednesday, September 20, 2017

Plant-based Eating

Growing up I ate a diet that consisted of mostly processed food (if you can even call it food! ;) Vegetables came from a can, mashed potatoes were made from flakes, and we always had lots of treats. Seems like since I was a teenager that I've been searching for a healthier way. 

There is just so much information out there - in books, online, and social media. What works for one person doesn't always work for everyone. 

But I have been drawn to plant-based eating.

 I have been trying to eat more plant-based this past week. But I just have so many questions!

One of the questions I have is about protein. How do I get enough? And what is enough?

I found an article here that gives protein amounts for foods other that meat:

1. Organic Edamame - 18g per 1 cup serving (cooked)

2. Organic Tempeh - 16 g per 3 oz serving

3. Organic Tofu - 8 to 15 g per 3 oz serving

4. Lentils - 9 g per 1/2 cup serving

5. Black Beans - 7.6 g per 1/2 cup serving (cooked)

6. Lima Beans - 7.3 g per 1/2 cup serving (cooked)

7. Peanuts or Peanut Butter - 7 g per 1/4 cup serving or 2 Tbsp peanut butter

8. Wild Rice - 6.5 g per 1 cup serving (cooked)

9. Chickpeas - 6 g per 1/2 cup serving

10. Almonds - 6 g per 1/4 cup serving

11. Chia Seeds - 6 g per 2 Tbsp

12. Steel-Cut Oatmeal - 5 g in 1/4 cup serving (dry)

13. Cashews - 5 g per 1/4 cup serving

14. Pumpkin seeds - 5 g per 1/4 cup serving

15. Potatoes - 4 g in 1 medium white potato

16. 3 g per 1/2 cup serving (cooked)

17. Organic Corn - 2.5 g per 1/2 cup serving

18. Avocado - 2 g per 1/2 avocado

19. Broccoli - 2 g per 1/2 cup serving (cooked)

20. Brussels Sprouts - 2 g per 1/2 cup serving

Looks like there are a bunch of foods I need to add to my diet!

On my quest to finding out more about this and figuring it out myself, here are some articles that I've come across that are very helpful and that I will dig deeper into!


On to a continued quest for health!!

Do you have any tips or ideas on how to adopt a plant-based diet for a family?

Saturday, August 5, 2017

Thoughts on Health Challenges

I love to do a good health challenge!

This has been long overdue but I want to remember the things that I learned about myself and others during our health challenge at the beginning of the summer.

My husband introduced a health challenge to extended family on a Monday night and it was to start the next morning. It included things like eating 5 veggies per day, walking 6000 steps or exercising for 30 minutes, drinking half your weight in ounces of water. It also included writing down 10 things you were grateful for that day and prayer and scripture study. There was a total of 10 things.

The challenge lasted for 28 days and there was a $10 entry fee. The winners would get to split the money!

This health challenge was prompted by at least 2 of the family members that wanted to do another challenge for some help and accountability on their health goals.

As my husband was announcing the "rules" there was one rule that people did not like and that was NO SUGAR. (Well, there were 7 cheat days out of the 28-day-challenge) Boy, that was a heated discussion lol. Everyone asked questions on what is sugar and what is allowed and what isn't allowed.

So, finally with lots of hesitation we all agreed on doing another health challenge together.

Here's where it gets fun and here is what I learned:

1. Don't quit just because you made one (or two) mistakes!
Many of the family members were "out" the first day. They "messed up" and had some sugar. So, therefore they dropped out of the challenge.  These people didn't even try to keep going. It was going to be too hard. I learned that just because you mess up doesn't mean you are doomed. If you fall, get back up! You don't have to start over the next day, or the next Monday, or the next first-day-of-the-month. Pick up where you are and keep going! By the end of our challenge we only had a few people left in it. Don't be a quitter.

2. Hard is good
It is good to do hard things! Life isn't supposed to be easy. Reaching a goal is supposed to take work. I can do hard things if I put my mind to it and so can you!

3. Having people to hold you accountable is key
By doing a group challenge, it made everything so much easier! In our little family, we were all (or most of us) working towards the same goal. We were asking how many veggies we'd had and how many more we needed. We'd go on walks together. We'd encourage and help each other. Having someone to help you and do it with you helps a ton! And with a group you have an even better advantage.

4. Prioritize
We started this challenge at the beginning of summer and at a time where I was the busiest I'd been in my life. We own our own business and it has grown to the size where it is no longer in our home. I had to work full-time (which I have never done before) for about 6 weeks while I got some new staff trained. We were also planning for our son to come home from a 2-year church mission and for another son to leave on a 2-year church mission. And between those two events we were taking a week off to go to Mexico while we were all together. Talk about the worst timing. But, I knew I need to do it so I did. I would get my water out and ready. I'd walk before and after work or do a video. I'd have veggies ready to go. I'd listen to scriptures on my drive to and from work. I made my health a priority. And I noticed that after the challenge was over, I slipped. I didn't prioritize anymore and somehow I was just too busy.

5. Don't complain!
We all do this, but it doesn't seem to help. I had plenty of reasons to complain about doing this health challenge, but I decided to make the best out of it. I made it fun. I made it a challenge. By the end I felt invincible! (haha) But on the other hand, we had one member of the family that hated the whole thing. She couldn't wait for the stupid challenge to be over. I'm thinking the challenge didn't help her at all. In fact, it probably did more harm than good. At the end of the challenge we were both the winners - we both had perfect scores. I felt so good after those 28 days that it wasn't about the money after that.

6. Be grateful!
I liked this part of the challenge and it helped me not to complain. Each night I would write down 10 things that I was grateful for that day. Sometimes it took work to think about my day like that but it helped me realize that I have so much to be grateful for.

7. Don't wait until it is convenient
Life will never slow down. I know, I've been waiting for mine to. But, I have realized that it's not happening. You're going out of town, you have too much work, whatever the excuse, you can still take care of yourself.

I think it's about time we do another family health challenge sometime soon. Maybe once the kids get back to school and we all settle into a routine :)