The First Day of the Rest of your LIFE!

I wish I could carry this around with me all the time and play it to myself and others at that moment when it's needed most!!  

Health Footprint

Have you heard the phrase "Health Footprint" yet? I decided to look into it and I thought it was pretty awesome! The larger your number, or "footprint", the better! Go HERE to take a quick little quiz and see what YOUR footprint is!  It's really interesting to have different aspects of your health brought to your attention.  There's so many facets to heath and we need to be aware of all of them and always be making better choices!

Summer Family Boot Camp

My neighborhood just started this "Boot Camp" today and I HAD to share with ya'll! Cause I KNOW you're going to want to organize your own neighborhood Boot Camp after this!! It's all about keeping your kids active and healthy throughout the summer!!

We started out today with a Duathlon. It was split into 4 groups: Beginner, Intermediate, Advanced and Adult {I'll get to distances in a minute}. Afterwards we had treats and everyone got a chart to keep track of points earned {I'll get to that in a minute too}. It was a really fun way to kick this thing off. The kids had SO much fun. And it's helping motivate us Moms too. Every couple of weeks we will get together for a game {kickball, soccer,ultimate frisbee...}. At the end of the summer we will have another Duathlon {same course}, water party and awards ceremony. Fun huh?!

Here's the skinny:

Beginners: BIKE 100m RUN 100m BIKE 100m
Intermediate: BIKE .5 mile RUN .5 mile BIKE .5mile
Advanced: BIKE 1 mile RUN .5 mile BIKE .5 mile
Adult: We haven't done ours yet, so I'm not sure on distances... maybe 1-1-1 or 2-1-1 or 2-1-2?

THEN, all summer you keep track of points earned in which ever category of your choice. One point per day, per action. They are:

Basic
~drink 4 cups of water
~1 hour of playing outside
~1 treat a day {1 SERVING size treat}
~3-5 servings of fruit and vegetables

Intermediate
~drink 6-8 cups of water
~3-5 serving of fruits and vegetables
~one treat a day
~30 minutes intense workout
~20 pushups and 25 sit-ups

Advanced
~drink 8 cups of water
~one treat a day {one allowed on one free day}
~one hour of intense workout
~25 pushups and 50 situps
~5 servings of fruit and 5 servings of vegetables

Adult Advanced
~drink 8 cups of water
~no treats {one allowed on one free day}
~one hour of intense workout
~25 pushups and 50 situps
~5 servings of fruit and vegetables
~I can't remember this 6th one {I'll come back and update it as soon as I find out}

So that's it. We got a simple graph/calendar to mark how many points we got each day. Just before school starts in the fall we'll redo the Duathlon to see our improvement, have a picnic & simple awards {parents are chipping in $3}!

I am loving this idea! What a great way to help motivate kids to be proactive about their health! This is on a small neighborhood scale {20 kids or so} so you can all easily whip this thing together! Help your family and friends get motivated to be active and healthy!! Have fun!

Ultimate Protection

The sun and I aren't exactly friends. I love the sun and all but I swear he's out to get me! I get burned so easily and when I burn I REALLY burn. I get so sick. I'm wiped out with headaches, I'm nauseous, ugh... it's. awful.
Mother nature has been playing a nasty joke on us around these parts. This entire Spring has been freezing, sporadic snow storms, constant wind... not fun. But I'm hoping that June will warm up just a little bit! With that comes the SUN!

I found a great website {the Melanoma International Foundation} that talked about the benefits and importance of sunscreen. Go HERE for the full monty! But here are a few things to keep in mind this summer {and always}.

* Even with sunscreen you should also use NATURAL sun protection, like seeking shade, wearing hats and other protective clothing and limit time in the direct sunlight. "Sunscreens should not substitute for sensible avoidance of excessive sun exposure. They should not be used simply to increase your sun-worshiping hours."

*The SPF measures the ability of a product to reduce the amount of UV-B radiation penetrating the skin. A sun protection factor of 10 reduces UV-B penetration by 90 percent, SPF 20 by 95 percent, and SPF 30 by 97 percent.... {I use the highest SPF I can find.

*You should apply your sunscreen at least forty-five minutes before going out into the sun, to allow for better bonding to the skin. Reapply sunscreen after going into the water: rarely will the protectant maintain its efficacy after you've been swimming.

*Reapply every 2 hours!

*Most people apply 25 to 50 percent of the amount of sunscreen used to determine SPF. So make sure to REALLY lather the stuff on!

This year I am determined to lather up with sunscreen EVERY time we go outside!I will not forget my face.Nor will I forget my kids; truth be told I don't forget to put sunscreen on them, but sometimes I forget to REAPPLY! So I will be making sure they get more than one dose of it!I would REALLY like to get myself a sassy & sexy sun hat! Is there such a thing?

Let's Move

I read about First Lady Michelle Obama and a new program she is spear heading in the paper today and HAD to find out more. It's called "Let's Move" and it's a program to give the tools to families to work on the problem of obesity, especially in children, in this country. The website is www.letsmove.gov and here is the video from that site:


So... I LOVE IT!! We have a major problem in this country with obesity in both adults and children/adolescents. I think it's super important to teach our kids how to make healthy choices. But I love that this covers nutrition AND fitness! I have high hopes for this program!

There is a link for "Healthy Choices" and there you can find all kinds on links for making healthier choices. Things like eating, shopping, cooking, living and general information. And YES, a I've got some of those links already here on the sidebar but I'll probably add some of theirs as I am able to check them out.

Another link is for "Healthier Schools". I am glad to see this. She really wants healthier foods offered not only for breakfast & lunch but in the vending machines. Our kids spend SO much time at school and they have a lot of crap available. I hope to see some great changes here!

The next link is "Physical Activity". BOO-YEA!!! Kids have NO idea how awesome it is to be active. They are too busy sitting in front of a computer, TV, cell phone or game system! It makes me CRAZY!! Great ideas here.

And the last one is "Accessing Healthy & Affordable Food". There are so many in this country who struggle to keep food on the table. This is there to help find places and programs to help. But it also has info to help increase farmer's markets and coalitions... gotta love THAT!

So regardless of your political opinion on the Obamas, this is a FANTASTIC tool. One I am really excited to find more about!

Fad Vs. Forever

I have BIG issues with Fad diets. I have issues with "diets" in general. There are SO MANY who will jump on the newest fad diet; taking pills or shots, drinking special mixes, cutting out food groups entirely... you've heard of them... I'm not going to name names... yet.

THEY DON'T WORK!! Yeah, maybe you'll lose weight. Maybe you'll lose A LOT of weight. But these "diets" mess with your metabolism! And once you get to your ideal weight, you quit the program and guess what... you put all that weight right back on!

The ONLY {in my HUMBLE opinion} sure fire way to do this is to make healthier choices in EVERY aspect of your life.

* Exercise. Make the time to do something physically active EVERY day {okay, I take Sunday OFF}. Park your car farther away from work or the store. Take the stairs. Go on a hike. Try a new sport. Remember to let your muscles rest... don't work the same muscles day after day! Trust me. You will have MORE energy, you'll SLEEP better, you'll FEEL better!

* Eat Healthy. Eat a balanced diet; rich in fruits, vegetables & whole grains. Get plenty of protein to replenish those worked muscles. Check out the links on the side: My Pyramid is a great place to start. If applicable: quit smoking &/or drinking. Ditch the soda... completely {I am happy to say that I've finally done this! All but on rare occasions anyway}. Opt out of chips, and other "junk" food. Don't buy any of it... you can't eat it if it isn't there!!! You'll be GLAD that you did!!

* Mental Health. Relax and take time for yourself. Learn something new. One of my favorite quotes is, "There must be quite a few things a hot bath won't cure, but I don't know many of them. ~Sylvia Plath". Think positive thoughts and let go of negativity. Surround yourself with positive & motivating people. Be HAPPY! This is a huge part that people overlook. It goes a long way, I promise!

There. That's it. I know there can be extenuating circumstances but these changes should be made regardless! There is no quick fix. There is no final destination. It's a constant journey and process. So even if you've made it to that magic # {I'll delve into my opinion on THAT later}, that doesn't mean you're done! You will ALWAYS have to make choices for a better life, a healthy life.

But the good new is... it get's EASIER to make those choices!! If you listen to your body, you'll know what it needs and wants... and it ISN'T CRAP!!! Your body WANTS to be pushed physically. Your body NEEDS good foods for fuel. Your mind CRAVES happiness. So what are you waiting for?! GET OFF YOUR BUTT & give your body what it wants, needs & craves!!!

**off my soap box... for now °Ü°

Body Fat Percentage

It's been ages since I calculated my body fat percentage. I started P90X this week so as part of the BEFORE stage I figured out what mine was. I also found some great information on the subject from HERE.

Your body fat percentage is simply what portion of your body is made up of fat. A certain amount of fat is NECESSARY!! It helps with body function, insulates & cushions organs and tissues. And it's the body's main storage of energy. It's IMPORTANT to know what your body fat percentage is so you know a REALISTIC weight loss/gain.

AGE (Years)	HEALTHY RANGE OF BODY FAT FOR FEMALES	HEALTHY RANGE OF BODY FAT FOR MALES
18 - 39	21 - 33%	8 - 20%
40 - 59	23 - 34%	11 - 22%
60 - 79	24 - 36%	13 - 25%

Have you taken the time to determine your body fat percentage? I found a cool little website that makes it easy cheesy!! All you need to do is measure your waist, figure your height & weight. Click on Male or Female & enter you age & you're set! Go HERE and check yours today!

Gene Pool

My uncle had a heart attack last week. He is 36. It turns out that surgery is not an option; the vein or artery {I'm not sure which} is too small so they are treating it with meds. Which he could be on for the rest of his life! He is home and recovering.

This has brought to the front of my mind things like heredity, genes, and lifestyle. I have always known that it's IMPORTANT to know what diseases and such run "in the family". That way you can make the CHANGES in your lifestyle to hopefully prevent or at least lower your risk. AND you can take EXTRA precautions like early screenings and being educated.

Do you know what you're at risk for? Talk to your family and your Dr. Make the choices NOW that will help lower your risks!!

Body Language

My husband and I were talking yesterday about health, diet and exercise mostly. We decided that a book should be written {we would call it BODY LANGUAGE} about listening to your body and following what it's telling you. When you make good choices your body feels good. When you feed it garbage and never take out the trash {aka exercise} it doesn't function properly. So take care of yourself!

Everyone wants to know how to lose weight. They'll try ANY drink, shot or other new fad but they WON'T stick to what is a guaranteed formula... EAT LESS, EXERCISE MORE!!! I understand that there are circumstances where due to other health issues that isn't the case BUT for most of us, that IS the answer!!! Is is EASY? HECK NO! Is it FAST? DOUBLE HECK NO!! But it IS the way to take it off and keep it off; you have to change your entire lifestyle.

EAT LESS & EAT RIGHT. I am just like everyone else; I love to eat. Sometimes I over eat. Which I think is OK every once in awhile. I'm of the opinion that you SHOULD splurge sometimes {all things in moderation though, right?}. HERE are a few tips on eating better:

* Eat a variety of nutrient rich foods. Check out MY PYRAMID {there is a link on the side bar} to find out exactly what portions you should be eating {it really is great. They calculate your age, weight, height & activity level to determine what portions your body needs. TRY IT, you'll love it too}
* Eat WHOLE grains, FRUITS & VEGGIES. They are SO good for you!!!
* Watch your portions. It's amazing the misconception that people have as to what a portion of something is. Check into it; you'll be surprised!
* Eat regular meals. Don't you dare skip breakfast!!! It has been proven that those who eat breakfast lose weight easier, and have better health in general!!
* Know your weaknesses. Keep track of what you eat so you can see first hand where your mistakes are. Then fix them!
* Change gradually. You're more likely to succeed that way!
* There are no GOOD VS BAD food {see Intuitive Eating for more info}. Just be sure that your diet is BALANCED!!!

EXERCISE MORE. This is where I think most people give up. They don't see the results they want as fast and they want so they quit exercising all together. Exercise isn't something you do just to lost weight; you should do it continually for good health! You don't have to go out there and run a marathon either, just GET OFF YOUR BUTT and do SOMETHING! Here are a few ways to be more active:

* Get a pedometer. It's recommended that you take 10,000 steps a day.
* Yardwork and housework. Mowing the lawn, gardening, laundry, sweeping/mopping/vaccuming...
* Walk or ride your bike. Park farther away from work or the store and WALK
* Use stairs instead of the escalator
* Find others who walk/run/hike {whatever YOU want to do} and join them
* Take dance lessons
* Play with your kids
{this list is HUGE, find your own ways to be more active, every little bit counts!}

I don't focus on numbers and I don't like to throw my personal numbers out there but I think it applies here. Today I weigh 123 {which for my 5' 3.5" height is a good weight, it may not be for you; that's a whole post in itself}. It has taken 8 months to lose 16 pounds {remember I had a baby nearly 1 year ago?}. This isn't something that happens in 30-90 days! It takes a LONG time to see lasting results. Even after that "goal weight" is reached, the journey doesn't end there. Stay active to stay HEALTHY!

Cut the Cord

We hate TV. We watch it very rarely and it's only at other people's houses; we don't get TV channels at all. We do watch movies on occasion and we do have a wii that we play even less often. We have found that our kids fight more when they watch a lot of the tube and their imaginations seem to instantly go down the toilet! It's a personal choice and it works for us. But I thought I'd post some of the facts about the effects of watching TV.

We've all heard that watching television is linked to ADD & ADHD. That in of itself is enough for me to pull the plug. It literally rewires those babies brains!!! But here are some things you may not know.

SparkPeople had these points:
* Americans watch an average of 4 HOURS of TV every day!!! And even when they aren't watching they have it turned on for an additional 4 hours!! 8 HOURS A DAY?!!! Crime-iny!
*40% of Americans watch TV during dinner. Eating in front of the TV leads to overeating and dissatisfaction. When you're concentrating on watching TV you aren't mindful of what or how much you're eating.
* 50% of US homes have at least 3 televisions!! We only have one and it's in the Master Bedroom where it's very rarely used.

KidsHealth also had these points:
* 2/3 of infants, toddlers and kids up to age 6 watch an average of 2 hours of TV per day. Kids 8-18 watch an average of 4 hours a day AND almost 2 MORE hours on the computer.
* The American Academy of Pediatrics recommend that children under 2 not watch ANY TV! And that those older than two limit their TV viewing to 1-2 hours per day of QUALITY programming.
* The first two years of of life are critical in brain development. TV watching gets in the way of them PLAYING in which they explore, learn, interact with others and encourages healthy physical and social development.
*As they age watching TV gets in the way of spending time with family, being physically active, reading, doing homework, playing...
*Children who watch 4+ hours watching TV have a much higher risk of being overweight.
* Children who watch violent acts are more likely to be aggressive and also fear the world is scary and that something bad will happen to them.
*TV characters often portrait risky behavior like smoking and drinking. They also reinforce gender-role and racial stereotypes.
*Children are also subjected to viewing MANY commercials; telling them what to wear, play with, how they should look and be. And kids believe it all!

Watching TV isn't all bad. There are great programs out there that teach children about the world around them, their ABC's and other reading skills. We love channels like Animal Planet, Discovery and PBS. But ALL THINGS IN MODERATION!!!

I want to challenge you to PULL THE PLUG for an ENTIRE WEEK!!! Then try a couple weeks! Maybe even a MONTH!! Especially during the summer when you can be outside playing and spending time with your family &/or friends.

Too much? Try these ideas:
* Limit the time spent watching TV {or even listening} to less than 2 hours a day.
*Wherever you have a TV make sure you also have books and other things to do other than watch TV.
*Keep TV's out of bedrooms {we have our there so we can better monitor how often our kids turn it on; do what works for you}
* Turn it OFF when eating meals.
* Treat TV as a privilege earned; NOT a right.
* Turn it off during the week, promote homework and reading instead
* Set a good example to your kids by limiting your own viewing time.
* Preview programs and videos BEFORE your children view them
* Offer fun alternatives to watching TV

It was hard for us to go without TV at first. But before long we realized how much time we had freed up for more important things. I'm sure that you'll find the same results. Give it a try. **As a side note, the computer is probably just as bad and should also be limited as well. Something I probably should regulate more.

Stress -Less Summer

Without getting political we'll suffice it to say that things are stressful right now for our nation. People are struggling and it's hard to deal with. We lead stressful lives and we may not even notice it anymore! But summer is officially here. I think it's the PERFECT time to calm down a little bit and try to enjoy life a little more. Spark People had a great article with some great ideas.

*EXERCISE! It's one of the best ways to de-stress!
*BREATHE. Inhale & Exhale slowly; it decreases your heart rate and calms the body.
*DE-CLUTTER. Get rid of junk; donate it or have a garage sale.
*Get a MASSAGE.
*Get enough SLEEP. Most adults need 7-8 hours!
*Keep a JOURNAL. Write it down, let it out, get on with life!
*YOGA. It connects mind & body
*Do something FUN!
*Be REALISTIC. Don't expect perfection. Ask for help.
*Be PROACTIVE. Don't dwell on what is making you stressed, do something about it.
*PATIENCE! Give yourself plenty of time to get somewhere or finish things.
*Keep PERSPECTIVE. Avoid making things bigger than they are
*Take a WALK. Cool off, clear your head
*LET GO. Don't hold a grudge, forgive & forget!
*Don't OVERSCHEDULE yourself.
*Say NO to drugs & alcohol. Being reliant on them hurts your health & resilience.
*CRY. It's an important stress reliever.
*VACATION. Even a few days off can recharge your batteries!

I heard a quote once that I LOVE. Gordon B. Hinckley said, "Life is to be ENJOYED... not just ENDURED". Pretty good words to live by.

The President's Challenge

I've been working on The President's Challenge. It's a simple program that is geared toward encouraging active lifestyles. You can choose what level you want depending on your current activity level. For beginners {those who are active less than 30 minutes a day, 5x a week} the goal is simple: GET OFF YOUR BUTT!!! Ok, so THEY don't use those words... they say to set & MEET an activity goal of 30 minutes a day, 5 days a week for 6 weeks {you get 8 weeks to complete the program}.

For those who are already ACTIVE there are more difficult programs for you. You log your fitness activities and earn point values depending on the amount of energy expended. There is a daily cap of 750 points. You earn the BRONZE award at 20,000 points. From there you can continue to work toward the SILVER or GOLD awards. {You actually get something too, not sure what it IS but I'm sure that it's PRETTY COOL... yes there was a tiny bit of sarcasm there, sorry that's how I am} Seriously though, you get a certificates or you can purchase medalions, pins, t-shirts... that's pretty cool right?!

Then there is ANOTHER program for those who are even more INTENSE and COMPETITIVE!!!

You can create groups and WORK TOGETHER with FRIENDS or FAMILY!!!! {Can you tell I LOVE that idea?} Check it out. Sign up between MAY 1 - JULY 24!!! GET ACTIVE!!!

H20

We have ALL heard that it's important to drink LOTS of water {eight 8oz glasses MINIMUM to be specific}! Well I thought I'd go do some research to find just how important it is!! I found this article by Zach Van Hart on SparkPeople that had these points {check out the link for the article itself}:

* Water makes up 50%-60% of our bodies, it regulates body temperature, helps our breathing, transports nutrients, carries away waste and helps our muscles function!!

* Water is one of the most neglected parts of our diet. Some of us possibly go an entire day at times without one glass! Every part of your body is dependent on and comprised of water, and the most important parts need even more. Your brain is made up of 75% water, your blood 82% and your lungs nearly 90%.

* Water also helps to reduce weight. The more hydrated you are, the quicker your metabolism works. When you are dehydrated – even before you start becoming thirsty – your liver has to help the kidneys function and can’t metabolize fat as quickly. Your metabolism slows down, causing some unwanted fat to remain.

* If your body is used to not getting water, it actually stores more in ankles, hips and thighs. In other words, it doesn’t trust you to keep bringing water, so it keeps what it can get, like a thirsty cactus. Once it realizes the water will keep coming, your body will get rid of the stores and you’ll lose weight

* If you’re suffering from cravings or having trouble controlling hunger, drinking water is a quick, healthy way to feel full. Drink a glass when you normally snack, and have one before your meal and right before going out.

* Staying hydrated is not restricted to drinking water; milk, juice and other liquids – even some fruits and vegetables – are good sources of water. But avoid caffeinated beverages (coffee, soda), as they actually cause you to lose fluids and become dehydrated.

*Here are just a few ways to get more water every day:

• Find the water bottles with pop tops. They’re easier to carry around and use than twist off caps.
• Keep a water bottle in the car.
• Take a water break instead of a smoke break at work.
• Set a rule with your water glass: once it’s empty, it gets filled back up right away.
• Drink orange juice or eat fruit in the morning.
• Get two water bottles, one for work and one for home. Fill up one every day when you leave to go home, and fill up the other before you go to bed each night.
• Order water at restaurants instead of soda. Even if you have something else to drink, have water too.
• Weekends are the toughest, so be aware of your water and fluid intake throughout Saturday and Sunday. Keep more than one water bottle in the fridge so you always have a cold one.
• Follow the example of a SparkPeople member: this woman put a water glass on her windowsill with 8 pennies on one side. Each time she filled up her glass and drank it, she moved a penny to the other side, until all the pennies were moved. Great reminder system!

SparkPeople

I REALLY wanted to give this website a try before I felt like it was post worthy {good or bad}. So I first heard about SparkPeople awhile ago but didn't really give it a shot until recently. And technically I shouldn't use Spark People because I am still nursing. It sent me to a different website BabyFit; which I didn't love. So, like most things concerning fitness & diet while nursing, I am doing what is best for me under the circumstances. So PLEASE keep in mind that I am not taking full advantage of EVERYTHING on there yet; but I will.

SparkPeople is a site for all your health & fitness needs. You track your strength training & cardio, your daily nutrition intake; both of which can be completely customized to track specific things that you NEED to focus on. It is about making LIFESTYLE changes; which is what I am ALL about!

I have read through their SparkDiet Overview and I am completely satisfied with the way they have it set up. I HATE DIETS!! {If I'm completely honest, I've never been on one... and NEVER will}. Diets DON'T WORK! But monitoring what goes in my body is just another thing I need to do to TAKE CARE of myself. But because I hate the four-letter D word so bad I am going to use NUTRITION instead. Cool?!

You can follow their laid out NUTRITION &/or EXERCISE plans OR you can customize your own. You set small goals that you can accomplish and then you set higher goals! It's all about making HABITS and CHANGING your LIFESTYLE!

It's a BEAUTIFUL thing to take care of yourself and be able to ENJOY life at its fullest!

Eat Better America

I love this website: www.eatbetteramerica.com. I got a ring from them about a year ago that is AWESOME! It's light blue plastic {kinda like the livestrong bracelets} and says Eat Better. It came with a list of things that we should remember.

DON'T FORGET

* to eat something green every day.

*that grasshopper pie doesn't count.

*that health club memberships are more valuable than clean plate memberships

* that carrots are good for your eyesight

* that whole grains are a whole lot better

* that elevators are optional

* that size doesn't matter, unless you're talking about portions

* that good habits can be as hard to break as bad ones

* that it's humanly possible to only eat one piece of pizza

* that if you're fifty, you might only be halfway there

* that eating better meals today, means eating more meals down the road

* to eat better America

Dove Evolution

I'm sure you've all seen this Dove Commercial. But I can't help but watch it over and over. So I thought I'd end EDAW with something more to think about!

National Eating Disorders Awareness Week

The last week of February is Eating Disorders Awareness Week. I asked my sister-in-law, Jen, to write up a little blurb for me to post on the subject (she has her degree in psychology and worked at an eating disorder clinic for a couple years). There's a lot of great information and some fantastic tips! THANKS JEN!!!

This week is National Eating Disorders Week. There are many people in this world that have no clue that an eating disorder is the number one mental disorder with the highest mortality rate. While there are many who may be ignorant to the fact that eating disorders are a real disorder and not just a preoccupation with weight, there are many contributing factors that can assist in unhealthy eating habits and unhealthy body image.

Body image is how you see yourself in the mirror or picture yourself in your mind. We've all heard it many times... You are your own worst critic. There are many body image "suppose toos" out there in the media right now. Consider sitting down to the television and paying attention to how many emaciated models have been computer enhanced, ads that include large people who are seen negatively, ads that glamorize diets, or people relying of food to cope with stress, frustration, or loneliness. The answer is simple... it's not real and it's all a ploy to get you to buy a product. Even worse, it displays an unhealthy lifestyle with impossible expectations of what you "should" look like. Consider the following:

* Research reveals that 40-60% of girls in high school perceive themselves to be overweight and are actively trying to lose weight.
* Approximately 10-15% of these girls can be considered "chronic dieters", two-thirds of who are not overweight.
*Ninety percent of eating disorder sufferers are female.
*Girls are particularly vulnerable to the development of body dissatisfaction, unhealthy dieting behaviors and eating disorders.
* And estimated 10 million American women and girls have active, destructive eating disorders - including anorexia, bulimia, and binge eating disorder.
~NEDA website

A Solution?

I along with many other women grew up in a house where body image was huge. Every diet in the book was tried; not by me but by other women in my family. I recollect an experience where my mother told me my outfit would be much cuter on me if I was 20 pounds leaner. I was given "the look" when I ate seconds at dinner, or had a bowl of ice cream before bed, or even chose a muffin over toast. I got smart and, more importantly, got real. I was lucky; I got to work with therapists and eating disorder patients every day for two years. I quickly learned of my own unhealthy lifestyle and found the solution that works for me. I can't even tell you how good it feels to be relieved from the pressures of needing to be thin. What an empowering feeling to have!

There are many ways to not get caught up in the negative pressures from the media. Personally, I have found it's easier for me to listen to my body. I eat what I want when I am hungry. I don't diet and I don't restrict. Research has proven that by doing this, you are very unlikely to ever have a weight problem or an eating disorder. It's very basic: eat when you're hungry, stop when you're full. I'll go ahead and put in a plug for a favorite book that goes through all the steps of intuitiveness - "Intuitive Eating". Read it. It will change your entire perspective on food and weight, in a healthy way.

Also, I have seen many women with poor body image put together lists. Listing positive things about your body can help you have a more positive outlook on it. It most likely won't automatically change all your negative thoughts, but it will surely help! The more that you do it, the more likely you will feel good about who you truly are and care about the body you naturally have. Along those lines, think of your body as your personal vehicle that gets you place to place. Honor it! Respect it! Fuel it!

I also find it empowering for people to know their limits. And example... I don't own a scale. I am the kind of person that cannot have a healthy relationship with one. I get depressed and down on myself when I look at how much I weigh and how far away it is from "what it should be". So I got rid of the darn thing. I will never have one in my house. A simple way to stay ahead of the game. Know your limits. If it makes you feel bad or wrong, stay away from it.

While I am nowhere near an expert on eating disorders, I have had many experiences with the debilitating effects of them. I have witnessed lives that have been taken, and seen women deny their true beauty inside. Eating disorders are crippling. It is a vicious cycle that gets worse without the use of continuous effort and most often professional help.

Thanks Again Jen!!! I'll have to have you write up more on intuitive eating and our perspective of beauty!!

Stressed?

This week has been a super stressful one for me. Sunday was my breaking point. I got thinking yesterday about the effects stress has on us, mentally and PHYSICALLY. Cause let me tell you, I was feelin those effects!! So I looked online and this is what I've found.

* Stress is the physical expression of our "Fight or Flight" survival instincts. Which is a GOOD thing! Stress can help us perform at higher levels BUT it can also cause a plethora of health issues.

* Acute stress is short term {lasting a few minutes or even a few weeks}. Some of the responses are: blood sugar levels rise, additional red blood cells are released {to help carry more oxygen troughout the body}, pulse quickens, blood pressure rises, digestion stops {that one surprised me but made sense}.

* Chronic stress is when the acute stress responses are continuous, keeping your body on "alert", which affects our health negatively.

* Some of the health issues that have been tied back to stress are: migraines, hypertension, sleep deprivation, chronic fatigue, depression, irritable bowl syndrome, acid reflux, acne, hives, eating disorders, asthma, PMS, chronic unexplained pain, heartburn, diabetes, obesity, infertility, cancer... and the list goes on and on!!!

* A few ways to combat stress are: follow a healthy diet, get regular exercise, uninterrupted relaxation, keep a journal, keep a good sense of humor, learn to say NO {don't take on more than you can handle}, live for today {let yesterday go and don't worry about tomorrow}.

I also thought about how I react to stress. It's different depending on what has me stressed out. But generally I crave junk food and soda. We typically don't have this stuff in our house {it costs too much money and because I EAT IT!!} Well this week we had a lot of it {darn Valentine's Day} so guess what; I ate A LOT of it! I also didn't workout like I should have; I think I am more apt to be lazy in general.

So now that I've taken note of how I react to stress and I'm more consientious and I hope I will be able to deal with it better. Until then I'm going to at least remember how important it is to my HEALTH that I eat right and exercise!!! Even more benefits to making better choices!!