Sister to Sister

Hey girls! Here a  few simple tips on your road to living a balanced life.

Your spiritual health: Stay connected to God. Take time to pray and  read your Bible. Make God your number one priority and the rest will be easier than you imagined.

Your emotional health: Stay filled with the joy of the Lord. Learn to enjoy life. Do not go through life on survival mode or you might burn out. Take a break  when you start to feel overwhelmed.

Your physical health: Do not be too busy working or taking care of other people. You have to take care of your health. Eat healthy, exercise, see a doctor when you need to. You have only one body, take care of it.

Your social health: Develop healthy friendships with ladies other than your sisters and daughters. Find Christian friends that you can share with. Iron sharpeneth iron, the Bible says.

Your work life: Do your best at work and try not to take it home with you. In the same vein, leave home matters at home. Do not take on more projects you can handle, at home, at work or socially. Take a vacation when you need to, taking a break from work is not an option, it is a necessity!

Hope this helps someone. Good night!

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This is a good piec on walking as a form of exercise. Remember, the more you move the more you reduce your risk of heart disease

Rehabilitate Your Heart

Walking, seems like a no brainer right? We don’t really think about it we just do it as it is natural. There are things you can do  to get improve benefits of walking. By focusing on style and posture you can improve muscle strength and tone, improve balance, correct postural issues and burn more calories.

Engage your arms!

Make a loose fist, consciously swing your arms, bringing your fist up to the approximate level of your breast bone, and then back to the outside of the hip. Pretend you are trying to move your arms against a force to engage the muscles even more when you walk.

Notice the posture of President Bush  – Shoulders back, arms active, stomach in,  head forward. Now compare to the gentleman next to him. Who do you think is getting more from their walk?

 Forward head, not engaging arms or stomach, rounded shoulders.

I show…

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Woman Killers

Ladies!

As you probably know, or maybe not, breast cancer is not the number one killer of women in the United States of America. It is heart disease. With knowledge comes power, and I’m just going to talk about 5 things that increase ones risk for heart disease, as well as worsen heart disease if one already has it.(This applies to men too, by the way).

Smoking: Yep! The cancer sticks are not just cancer sticks; they are heart-attack-sticks and stroke-sticks as well! You have every reason to stop smoking. Call your local quit line; visit your doctor for nicotine patches, Chantix or Wellbutrin. Develop new habits. If you smoke when you eat, try a different activity after eating to break up the cycle. Wait ten minutes when you feel the urge to smoke. You can try cutting down on the cigarettes, by one cigarette, one day at a time. You might want to enlist the support of family members. Do whatever you need to do to quit!

Obesity: 70% of America is overweight or obese. Unfortunately with the food industry making a killing (literally) by feeding us to death, it is us against the “system”. Eat healthy. Yes, that means more fruits and vegetables, less starchy, sugary foods and less red meat. Exercise. Yes, that means some form of activity that you undertake for 30 minutes or more that makes you pant and sweat! “I once walked around the block looking at the scenery” doesn’t cut it. If you cannot do 30 minutes a day, start where you are. It is better to do 5 minutes a day (and build on that), than 0 minutes never! If you are extremely obese, talk to your doctor about weight loss supplements which are no substitute for a healthy diet and exercise.

Uncontrolled Hypertension: Both obesity and smoking increase your risk for hypertension or high blood pressure. Other risks are family history, salt intake, and alcohol abuse. Check your blood pressure at least once in 6 months. If you have hypertension, visit your doctor regularly to make sure it is under control with medications.

Uncontrolled Diabetes: High levels of sugar in the blood destroy nerves and blood vessels. Once the blood vessels of the heart start to get affected it leads to an increased risk for heart attacks and strokes. If you are diabetic your A1C should be below 7% (talk to you doctor about this). You need to exercise because in addition to helping you lose weight, exercise also helps your metabolism to become more efficient.

High cholesterol: High levels of cholesterol cause blood vessels to be clogged up, blocking blood flow to vital organs such as the heart and brain. Cholesterol can only be detected by a blood test. Ask your doctor about cholesterol monitoring and if you already have this you need to take your medication regularly to keep the cholesterol down.

Well here it is ladies (and gentlemen), 5 major contributors to heart disease. Eat healthy, exercise and make sure you visit you doctor regularly for your health concerns.

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Obesity, An epidemic

This is a reblog
We are a fat country, the USA, 70% of us are over weight. Here are some no-frills, balanced, truthful tips to trimming off some excess fat.

Take responsibility: Yes, we know about the corporate fast food industry. We know that fast food is cheaper than healthier options. You however need to own your part in the whole mess. Until we take full responsibility of what goes into our mouths, we are not ready for change.
Know the type of relationship you have with food: Do you eat as a hobby, continue eating long after you are full; or eat to comfort yourself? Study your eating patterns and habits and work hard to break the maladaptive ones. If you are a comfort eater substitute comfort foods for fruit and get help with stress management. If you are a binge eater you may need to see a medical professional like a psychologist. If you consistently eat past your “full point”, you need to retrain yourself to
Food: Eat less! It is a sad fact, but most of us the USA(myself included) need to eat less food, period. You are indeed what you eat! Portion control is key to weight loss in the short term and keeping weight off in the long term. Your stomach needs to get used to eating less food. Food types are certainly important. Don’t waste your calories. You may eat 2 apples and be satisfied, but it will take over a box of cookies to make you full and you would have consumed a lot more calories. Your plate should contain 50% veg, 25% starch, 25% protein. A glass of water will complete the meal. Juice should be infrequent, soda extremely occasional.
Eating patterns: A lot of Americans do not eat breakfast. This is bad for a number of reasons. Your body goes into starvation mode and the next meal you get is not broken down or burnt off, it is stored as fat. Do not make habit of eating after 7pm either. You burn food less efficiently at night.
Burning it off: Speaking of burning things off, I have a dirty word for you. EXERCISE! Forget the burn-fat-while-you-sleep gimmicks. They are not true. Watch The Biggest Loser and you will find that eating right and exercise works. Even if you do a gastric bypass, you will still need to exercise and eat right. You need to do thirty minutes of exercise per day at least. Now if you have never exercised, you can start with 5 minutes and build on it. You can jog on the spot in your bedroom for thirty minutes, you do not have to buy fancy gym equipment
Stay consistent: People tell me all the time “I am exercising and eating right but my weight is still the same” . Then I say, “For how long?” They say “Two weeks”. At this point I usually burst into laughter! This is an lifelong battle! Even after you lose the weight, you will still need to continue some type of exercise regimen.
Associations: The people you make your closest allies on this journey will make or break you. Are you a size twenty but the smallest of your friends? Well, I am not saying ditch your friends but you should probably make some new ones who are on the same journey as you or who have achieved what you are trying to achieve.
Divine help: Most people forget this part. As God for guidance and wisdom for discipline. The Bible talks about the fruit of the spirit and this includes peace, patience and self control.
Medical help: Your doctor can help you decide if there are medical reasons for your obesity such as thyroid problem. Your doctor may also help you decide if appetite suppressant or weight loss surgery is right for you.
Know when to stop: There is such a thing as being too thin!

20120612-234416.jpg

This is interesting

Obesity: An epidemic

We are a fat country, the USA, 70% of us are over weight. Here are some no-frills, balanced, truthful tips to trimming off some excess fat.

Take responsibility: Yes, we know about the corporate fast food industry. We know that fast food is cheaper than healthier options. You however need to own your part inthe whole mess. Until we take full responsibility of what goes into our mouths, we are not ready for change.
Know the type of relationship you have with food:  Do you eat as a hobby, continue eating long after you are full; or eat to comfort yourself? Study your eating patterns and habits and work hard to break the maladaptive ones. If you are a comfort eater substitute comfort foods for fruit and get help with stress management. If you are a binge eater you may need to see a medical professional, like a psychologist. If you consistently eat past your “full point”, you need to retrain yourself to  think about what you are eating while you are eating it.
Food: Eat less! It is a sad fact, but most of us the USA(myself included) need to eat less food, period. You are indeed what you eat! Portion control is key to weight loss in the short term, and keeping weight off in the long term. Your stomach needs to get used to eating less food. Food types are certainly important. Don’t waste your calories. You may eat 2 apples and be satisfied, but it will take over a box of cookies to make you full and you would have consumed a lot more calories. Your plate should contain 50% veg, 25% starch, 25% protein. A glass of water will complete the meal. Juice should be infrequent, soda extremely occasional.
Eating patterns: A lot of Americans do not eat breakfast. This is bad for a number of reasons. Your body goes into starvation mode and the next meal you get is not broken down or burnt off, it is stored as fat. Do not make habit of eating after 7pm either. You burn food less efficiently at night.
Burning it off: Speaking of burning things off, I have a dirty word for you. EXERCISE! Forget the burn-fat-while-you-sleep gimmicks. They are not true. Watch The Biggest Loser and you will find that eating right and exercise works. Even if you do a gastric bypass, you will still need to exercise and eat right. You need to do thirty minutes of exercise per day at least. Now if you have never exercised, you can start with 5 minutes and build on it. You can jog on the spot in your bedroom for thirty minutes, you do not have to buy fancy gym equipment to exercise. If you can, it is good, but you do not necessarily have to.
Stay consistent: People tell me all the time, “I am exercising and eating right but my weight is still the same” . Then I say, “For how long?” They say “Two weeks”. At this point I usually burst into laughter!  This is an lifelong battle! Even after you lose the weight, you will still need to continue some type of exercise regimen.
Associations: The people you make your closest allies on this journey will make or break you. Are you a size twenty but the smallest of your friends? Well, I am not saying ditch your friends, but you should probably make some new ones who are on the same journey as you or who have achieved what you are trying to achieve.
Divine help: Most people forget this part. Ask God for guidance, and wisdom for discipline. The Bible talks about the fruit of the spirit and this includes peace, patience and self control.
Medical help: Your doctor can help you decide if there are medical reasons for your obesity such as a thyroid problem. Your doctor may also help you decide if an appetite suppressant or weight loss surgery is right for you.
Know when to stop: There is such a thing as being too thin!

Woman Killers

Ladies!

As you probably know, or maybe not, breast cancer is not the number one killer of women in the United States of America. It is heart disease. With knowledge comes power, and I’m just going to talk about 5 things that increase ones risk for heart disease, as well as worsen heart disease if one already has it.(This applies to men too, by the way).

Smoking: Yep! The cancer sticks are not just cancer sticks; they are heart-attack-sticks and stroke-sticks as well! You have every reason to stop smoking. Call your local quit line; visit your doctor for nicotine patches, Chantix or Wellbutrin. Develop new habits. If you smoke when you eat, try a different activity after eating to break up the cycle. Wait ten minutes when you feel the urge to smoke. You can try cutting down on the cigarettes, by one cigarette, one day at a time. You might want to enlist the support of family members. Do whatever you need to do to quit!

Obesity: 70% of America is overweight or obese. Unfortunately with the food industry making a killing (literally) by feeding us to death, it is us against the “system”. Eat healthy. Yes, that means more fruits and vegetables, less starchy, sugary foods and less red meat. Exercise. Yes, that means some form of activity that you undertake for 30 minutes or more that makes you pant and sweat! “I once walked around the block looking at the scenery” doesn’t cut it. If you cannot do 30 minutes a day, start where you are. It is better to do 5 minutes a day (and build on that), than 0 minutes never! If you are extremely obese, talk to your doctor about weight loss supplements which are no substitute for a healthy diet and exercise.

Uncontrolled Hypertension: Both obesity and smoking increase your risk for hypertension or high blood pressure. Other risks are family history, salt intake, and alcohol abuse. Check your blood pressure at least once in 6 months. If you have hypertension, visit your doctor regularly to make sure it is under control with medications.

Uncontrolled Diabetes:  High levels of sugar in the blood destroy nerves and blood vessels. Once the blood vessels of the heart start to get affected it leads to an increased risk for heart attacks and strokes. If you are diabetic your A1C should be below 7% (talk to you doctor about this). You need to exercise because in addition to helping you lose weight, exercise also helps your metabolism to become more efficient.

High cholesterol: High levels of cholesterol cause blood vessels to be clogged up, blocking blood flow to vital organs such as the heart and brain. Cholesterol can only be detected by a blood test. Ask your doctor about cholesterol monitoring and if you already have this you need to take your medication regularly to keep the cholesterol down.

Well here it is ladies (and gentlemen), 5 major contributors to heart disease. Eat healthy, exercise and make sure you visit you doctor regularly for your health concerns.

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