Embrace Change

Do you see your life for what it is or for what it could be?  Your lifestyle is what you make it.  No matter where you live, how much money you have or the support you may gain or lose, everyone must start somewhere on this “time line” we call life.  Be willing to view all possibilities of living and what you might want to accomplish.  Many of us rely on others to make things happen, nevertheless, it is up to us to make the first step.  Be willing to change your life to meet your goals whether they are big or small. 

Many people are simply lost even at the starting point.  Prepping for change is probably one of the most difficult components when shifting to a healthier lifestyle. 

If you lead a sedentary lifestyle now, the first step is to just get moving.  This could include a few sit-ups, push-ups or maybe even just walking around your house and/or neighborhood.  One day at a time will make a life-time difference.  Remember, heart disease and diabetes may take years to develop so go ahead and put your foot down and make a difference while you still can. 

Other things that may help your metabolic rate:

Cleaning your house, gardening, walking your pet, walking to the mail box daily, or just simply playing with your children may help your resting metabolic rate as well as your basal metabolic rate. Genetics may play a role in your initial caloric expenditure but, what you do with your genes is up to you.  The choice is yours.  How do you want to wear your “genes”?  Be assertive; communicate with yourself and with your loved ones by letting them know your plan.   

Food for the Heart and Mind

I try to incorporate these foods in order to keep my mind sharp, my heart strong:

Tilapia

Salmon

Chicken

Turkey

Sea food (tuna, shrimp)

Almonds

Walnuts

Edamame (soy beans)

Black beans

Whole grain rice

Whole grain oats

Sweet potatoes

Coffee

Blue berries

Strawberries

Oranges

Carrots

Yogurt

Red wine

Herbs (to season)

EVOO (extra virgin olive oil for seasoning)

Flaxseed

Spinach

Broccoli

Peas

Natural peanut butter (with molasses) *good source of calcium and incomplete protein

Tomato paste or sauce at least once a week

V8* low sodium and low sugar

*make sure to combine your foods correctly and watch out for your portion sizes

* Use a plate that is only 10 to 11 inches in diameter and only fill it once per meal

*Have at least 5 meals a day

*Remember:  Everyone is different so our needs may not all be the same

Try these foods for a week and see how you feel without the extra sugar and trans fats!!

These foods are high in protein, complex carbohydrates as well as healthy fats. 

Drink only water. 

Don't forget kale!! Best source of vitamin and minerals. Use for salads instead of regular lettuce.

The Social Side

Believe it or not, your relationships are just as important as eating healthy, and working out.  Do not isolate yourself to protect yourself.  You're only causing more problems.  We need each other to live... to survive.
Good relationships with employers, colleagues, peer students, employees, friends and family are imperative for healthy living.  Perfect relationships do not exist.  It is a work in progress scenario.  Respect each other in their entirety.  Do not expect perfection from everyone or yourself.  Know their limits and know yours. 

Open Your Eyes

It is time to open your eyes to the possibility of change.  You live your life based on what you see and how you see yourself. 

What is it going to take?  What are you waiting for?  Make the difference now.

1.  Wake up
2.  Look at yourself in the mirror
3.  Say, "change will happen only when you make it happen"
4.  Have a purpose

My purpose.......My dreams.....Your choice.

100% Dedication and HARD WORK = Success

Whatever you want go for it!!!  What do you have to lose?  And everything you do put 100% into it.

Go for the dream big or small, reach each goal one at a time.  Be better today than you were yesterday and you will grow successfully. 

You are the only person that stands in the way of each desire you wish to obtain. 

If only we could settle down and just do it.

Who said PERFECTION???? 
Please.....

Its about living and learning from our own mistakes, growing and becoming better one day at a time.

Our bodies are our very own foundation in life.  Take care of it, shelter it, feed it well, pertect it, work it, stretch it, push it, and love it.

Start by walking!!

Walking is one of the most beneficial types of exercise.  Most people believe that you have to run or jog in order to lose weight.  That is simply not true.  Walking for 40 to 50 minutes a day can help decrease health risks!  Coupling a walking schedule with a clean diet may also lead to a decrease in weight.   Did you know that exercise can enhance mood!  It can also lead to making other healthy lifestyle choices.   People tend to make better decisions when just one healthy change takes place.   Positive results will occur if you are consistent. 

Are you ready to change?

No matter how bad you might want to change any negative behavior, until you are mentally ready, this could be a difficult process.  You must totally be ready to put your past behind you in order step forward and actually change.  Change takes more than just a couple of moments; it is a process that includes sacrifice, motivation, willingness, forgiveness and stick -ability.  This can take months.  Nevertheless, there is good news!  Most of us do not realize that we have already been thinking about changing and we are almost to that pivotal moment when we are totally ready to move onward.  This is what I would call the “inner battle”. 

Power is in the mind

Power is a light switch, something that tells our bodies to act. For ten years I have been searching for ways to become content with my mind, body and soul.  I truly believe that happiness comes from within.  Be in command, have control, create your own motivation, bring authority, and influence others in a positive light.  Use this to accomplish your own goals and when helping others accomplish theirs.