Sometimes, when I hop on the treadmill, I watch this video. I chose this particular one to improve on my running form. He has quite a few videos of him running in various locations (forest, parks, urban areas etc.). If you can’t get outside to run, then do a virtual one. There are quite a few out there, but I prefer his videos because it feels like you are out there running with him. Try it out.

Even though we have no control over the genetic aspects of our metabolism, it is possible to speed up the rate at which the body processes calories. A person can increase their metabolism by making healthful changes to their diet and lifestyle (i.e. strength training, high intensity interval training, and reducing stress). Another example is drinking enough water and staying hydrated. Water is necessary for optimal metabolism, and it may help a person lose weight. One study found that adding 1.5 liters of water to the usual daily consumption of water reduced the average weight and body mass index in a group of overweight women aged 18–23.

What have you always been told about drinking water? Drink eight 8-ounce glasses of water a day. That’s no problem considering I love water, but I run into more people that don’t like water. Now if you don’t like water, than the thought of eight glasses lined up side-by-side seems like a lot. Is it a good source of fluid? Yes, but what’s more important is the how much of it you drink a day period. One of the best ways to know if you’re drinking enough water is thirst and urination. If you are drinking enough water you typically won’t feel thirsty and your urine will be light yellow or colorless. If you’re not drinking enough water, you may show signs of dehydration. Some signs of dehydration include dry mouth, extreme thirst, headache, and confusion. You will also notice your urine is darker than usual.

Vitamin B12 is an essential vitamin meaning that the body requires vitamin B12 to work properly. It helps with the proper function and development of the brain, nerves, blood cells, and many other parts of the body. It can be found in foods such as meat, fish, and dairy products. It is often taken in combination with other B vitamins.

Pescatarian is the practice of adhering to a diet that incorporates seafood as the only source of meat in an otherwise vegetarian diet. Most pescatarians are ovo-lacto vegetarians who eat seafood along with dairy products and eggs.

Ovo-lacto vegetarians consume some animal products, such as eggs and dairy. They do not consume fish or other seafood. A typical ovo-lacto vegetarian diet may include fruits, vegetables, grains, nuts, seeds, herbs, roots, fungi, milk, cheese, yogurt, kefir, and eggs.

If you’re ready to get some fresh air and a good workout, bike riding is a good option. Its really a good low impact exercise that’s not so hard on your knees and joints.  One of the most beneficial things about bike riding is that it works several muscle groups at the same time, which burns calories. Just 30 minutes of riding your bike can help you lose weight, especially if you add an interval workout to your riding time. Getting outside and getting some fresh air is good and just going on a nice stroll through the park is a stress reliever. So get that bike out, get some cardio in, and clear your mind all at the same time.

Soybeans are a nutritious and versatile food that makes a good addition to a well-balanced diet. They are high in protein, rich in complex carbohydrates and provide a good source of fiber. Soy isoflavones are types of plant-derived phytoestrogens. Phytoestrogens are compounds that exhibit estrogenic activity.  For women, research have shown possible health benefits to adding soy to your diet. Check out some of the benefits below.

• May help ease menopausal symptoms and balance hormones in women when incorporated into the diet or taken as a dietary supplement.

• May help ease multiple PCOS symptoms, according to research published in the Journal of Human Nutrition and Dietetics. In the study, consuming a diet that included about 35 percent soy protein significantly lowered testosterone, triglycerides and weight and greatly improved blood sugar control.

• Reduces fatigue in middle-aged women going through menopause.

This low carb meal gets you a decent amount of protein, vitamin A and C. There’s nothing tastier than fresh red, yellow, and orange bell peppers (not really a fan of green peppers). The filling for these low-carb Mexican stuffed peppers is made with ground beef. I’ve made these before with ground turkey, chicken, and Boca veggie ground crumbles and all were good.  

Follow the link for the full recipe…..https://www.healthyseasonalrecipes.com/low-carb-mexican-stuffed-peppers/

 Whey protein: Quickly absorbed, dairy based. Contains all the essential amino acids (essential amino acids cannot be made by the body. As a result, they must come from food).

 Casein protein: Slowly absorbed, dairy based. Contains all essential amino acids.

 Soy protein: Plant-based and contains all essential amino acids. Also contains soy isoflavones (may help ease menopausal symptoms and balance hormones in women when incorporated into the diet or taken as a dietary supplement).

 Hemp protein: Plant-based and high in omega-3 and omega-6 fats, but low in the essential amino acid lysine.

 Rice protein: Plant-based and low in the essential amino acid lysine.

 Pea protein: Plant-based and low in the non-essential amino acids (nonessential means that our bodies produce an amino acid, even if we do not get it from the food we eat) cystine and methionine.

Some brands on the market contain a mix of different types of protein powder. For example, many plant-based brands combine types to complement each other’s amino acid profile.

Protein shakes are drinks made by mixing protein powder with milk or water. There are also pre-mixed protein shakes such as Premier Protein. The powders and shakes come in many different flavors. I personally prefer vanilla since I can add to it to create whatever flavor I want that morning. My go to is adding ice, peanut butter, and a banana to boost the amount of protein and potassium. Try not to add too much of a good thing (or bad) so that you are not adding too many calories or sugar to your shake. If you are using a powder protein, use water instead milk and a spoon full of peanut butter (not half a jar) will keep you in a safe calorie range. When adding fruit, make it convenient by cutting up fresh fruit (bananas, strawberries, peaches etc.), put them in Ziplock bags, and freeze them. Protein shakes can come in handy especially when access to quality high-protein foods is limited.

If you been kicking butt with your workouts and meeting your goals, treat yourself. Treating yourself doesn’t have to involve eating food. Along with meeting your goals, set up a non-food reward system for yourself. For example, you have 3 weight loss goals to meet.

Goal #1 accomplished: Get a manicure and/or pedicure.

Goal #2 accomplished: Take a hot bubble bath with Epsom salts and lavender oil. Light candles and play spa music.

Goal #3 accomplished: Get a massage.

So, keep yourself going ,set more goals, and enjoy your zero calorie rewards.

Did you know that smaller activities throughout the day can help you reach your healthy living goals? Try to shoot for 60 minutes or 10,000 steps a day to establish an active lifestyle. Changes like taking the stairs instead of the elevator and parking your car further away makes a difference. Got an hour for lunch? Set 15 minutes to the side so that you can get a walk in after eating. Need a little motivation? Track your steps so that you can see your process. If you can’t make your 10,000 steps, set small goals for yourself to reach it daily. Even if you don’t have a smartwatch, you can get a pedometer to clip to your waist for about $15-$20 or you can use your mobile phone to track your steps.

If you don’t have a mask, waiting on a order, or don’t have the money to purchase one….The CDC website has several step-by-step options on how to make your own. They also provide some important tips about face mask. According to the CDC, cloth face coverings should not be placed on young children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance.

https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/diy-cloth-face-coverings.html

Roasted Red Pepper Mozzarella and Basil Stuffed Chicken

INGREDIENTS
4 Chicken breasts boneless and skinless
8 ounces Fresh mozzarella cheese ; sliced into 8 slices
1 12 oz jar Roasted Red Peppers ; sliced into 1 inch pieces
1 bunch Basil fresh ; whole leaves
1/4 cup Parmesan cheese grated
1 tablespoon Italian seasoning
Salt & pepper ; for seasoning

INSTRUCTIONS
Preheat oven to 400 degrees. Grease a 9 x 12 casserole dish. Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side. Lay chicken breast in casserole dish opened up. Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper. Stack the roasted red pepper, basil, and 1 slice of the mozzarella on the bottom side of the chicken. Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary. Sprinkle with the remaining Italian seasoning. Bake chicken for 30-40 minutes (until chicken is no longer pink). Pull chicken out of oven and turn the oven to a high broil. Top chicken with remaining mozzarella slices and sprinkle with Parmesan cheese. Broil until cheese is browned and bubbly, about 5 minutes.

If you don’t have a mask, waiting on a order, or don’t have the money to purchase one….The CDC website has several step-by-step options on how to make your own. They also provide some important tips about face mask. According to the CDC, cloth face coverings should not be placed on young children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance.

https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/diy-cloth-face-coverings.html

I remember how my grandmother use to work on her garden from sun up to sun down. Let me tell you, she was in great shape. If you are hauling mulch, spreading soil, raking leaves, or pulling weeds, you’re guaranteed to sweat….a lot. Doing yard work works all your major muscle groups. Even something as simple as planting flowers involves squatting, which engages your legs for support, your core muscles for balance, and your arms and shoulders for digging. Even something as simple as mowing your grass with a walk behind lawn mower requires walking and pushing. So if you can’t make it to the gym, get outside and do some yard work……a workout is a workout no matter how you get it.

If you don’t have a mask, waiting on a order, or don’t have the money to purchase one….The CDC website has several step-by-step options on how to make your own. They also provide some important tips about face mask. According to the CDC, cloth face coverings should not be placed on young children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance.

https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/diy-cloth-face-coverings.html

Having a treadmill, elliptical, or stationary bike at home is all about convenience. Do your research and be sure to purchase quality equipment. This is where you want to go ahead and spend that extra money on workout equipment. Treadmills are good if you want to walk or run on a daily basis regardless of good or bad weather. A elliptical is great for a low impact workout. Stationary bikes are the go-to for people with knee or foot problems since you don’t have to support your weight while peddling. Make sure to try out the equipment (if you can, if not check consumer reviews) to make sure it is a good fit for your fitness level.

Waiting too long to eat causes your blood sugar levels to drop. That sends a message to your body that you need energy—-like right now!!! The quickest energy is sugar, so that’s probably what you’ll find yourself craving when your levels get too low. You end up grabbing a candy bar, your levels spike causing more insulin to be released, and now you’re on a blood sugar roller coaster. Too avoid this, you must get in the habit of meal prepping and planning at least once a week. That way you aren’t left trying to figure out what to eat when you’re tired and hungry.  Make sure your meals include lean proteins, healthy fats, fiber, and complex carbs. Don’t skip meals and really you should be eating every 2.5 to 3 hours depending on your level of activity. When I say every 2.5 to 3 hours, that doesn’t mean a full course meal, it could be a healthy snack to keep your blood sugar levels even. This will decrease your cravings.

Resistance bands are small and lightweight, and you can take them everywhere. If you’re just starting a workout routine, looking for something new to add, or are just on the hunt for a great exercise tool that’s versatile, these are it. Resistance bands allow you to add resistance to your workout instead of using traditional dumbbells. You can find packs of looped bands, as well as sets of longer non-looped bands (with and without handles) on Amazon for a low price.

In order to get a good workout or just be more active at home, you don’t need a basement full of expensive equipment. Get some budget friendly and more than useful equipment. Everything can pretty much be found at all stores or Amazon.

RESISTANCE BANDS: 11 Pack Resistance Bands Set,Portable Exercise Resistance Band Set (5 Stackable Exercise Bands with Door Anchor, Ankle Straps, Carrying Case) Home Workouts—–$30.00

All-Purpose Dumbbells

BalanceFrom GoFit All-Purpose Dumbbells in Pair, or Set with Rack $36.99

Step Platform: Tone Fitness Aerobic Step Platform, Exercise Step, Full and Compact Sizes $30.00

This is a simple cardio program to do just to switch things up a bit. Earlier in the day, I talked about starting a walking program. If you start to get bored with walking every day, then you can walk every other day and do the above workout on the non-walking days. If you can’t do the entire workout, that’s fine…..Now you have another workout goal to meet and it’s something new to try.

If you are new to working out, doing a walking program is a good safe way to start. One of the biggest mistakes people tend to do when starting to workout is over doing it. Having an all or nothing approach when you are new to working out will cause you to get injured…..or even worse, give up. Ease into it and build yourself up slowly to avoid injuries.

Tip#1-  Plan to walk for at least 30 minutes…..Plan to. When first starting out, you may not be able to walk for 30 minutes. Break it up into 10-minute intervals 3 times a day until you can reach that 30 minute goal.

Tip#2-  Feeling fatigued? Start slowly and walk at a comfortable pace.

Tip#3-  Wear comfortable clothes and more importantly shoes. Invest in some good walking or running shoes. If your feet hurt, your whole body will hurt.

Tip#4-  Don’t over do it and try to push yourself to do more starting out. If you are having pain or discomfort, take a break because you might be doing too much.

Tip#5-  Keep track of your progress and set small weekly goals. For example, when the 30 minutes of walking becomes easy for you, either add 5 minutes to your time or pick up the pace. This is also a safe way to keep you motivated and eager to reach your goals.

The move: Start in a squat. Put your palms on the floor. Shift quickly into a pushup position. Do a pushup (optional). Jump back into squatting position. Do an explosive jump (or just stand up for beginners), hands in the air, and land in a standing position. Repeat.

It’s nice to have a designated place to workout or a gym to go to. Just because you don’t have a gym membership or no workout equipment at home doesn’t mean you’re out of luck. Do you have stairs in your home? 20 minutes walking up and down the stairs packs all kinds of benefits. Walking or running up and down the stairs can help you build and maintain healthy bones, muscles and joints. One of the main benefits is that it can help you achieve and maintain a healthy body weight. Don’t have any weights? Fill up that 1 gallon jug of water or laundry detergent bottle, grab the handle, and do some arm curls or some squats. Use a folding chair as a bench for triceps dips. So technically, you have all kinds of equipment at home. It’s not fancy, but it will get the job done.

The move: Start in a squat. Put your palms on the floor. Shift quickly into a pushup position. Do a pushup (optional). Jump back into squatting position. Do an explosive jump (or just stand up for beginners), hands in the air, and land in a standing position. Repeat.

Hunger and fatigue:  Your body converts the food you eat into glucose that your cells use for energy. But your cells need insulin to take in glucose. If your body doesn’t make enough or any insulin, or if your cells resist the insulin your body makes, the glucose can’t get into them and you have no energy. This can make you hungrier and more tired than usual.

Urinating more often and being thirstier:  The average person usually urinates between four to seven times in a 24-hour period. Diabetics tend to go a lot more because normally, your body reabsorbs glucose as it passes through your kidneys. Diabetes raises your blood sugar up and your kidneys may not be able to bring it all back in. This causes the body to make more urine, and that takes fluids. That means more urination and staying very thirsty.

Blurred vision:  Changing fluid levels in your body could make the lenses in your eyes swell up. They change shape and can’t focus.

Did you know that bacteria line your intestines and help you digest food? During digestion, the bacteria helps make vitamins that are vital for the body, helps send signals to the immune system, and make small molecules that can help your brain work. Gut bacteria also effects your body’s metabolism by determining how many calories you get from food. Too much gut bacteria can make you turn fiber into fatty acids. This may cause fat deposits in your liver, which can lead to something called metabolic syndrome (a condition that often leads to type 2 diabetes, heart disease, and obesity).

It could be as simple as making some lifestyle changes.  It’s important to find ways to lessen some of the stress and anxiety you may cope with on a daily basis. Most of these natural remedies consist of caring for your body, healthy activities, and eliminating unhealthy ones. Learn more about you and what causes your anxiety. Write them down, write down ways to combat each one you listed, and execute that plan. If need be, do a daily journal so you can go back and read how you felt days, weeks, or even years ago to see if you are going in the right direction.

Try out the list below:

Get enough sleep

Meditating

Staying active and exercising

Eating a healthy diet

Avoiding alcohol

Avoiding caffeine

Stop smoking cigarettes

Everyone has experienced some type of anxiety. It’s your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. Some common examples would be the first day of school, going to a job interview, or giving a speech in front of a large crowd can cause feelings of anxiety. If these feelings become extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder. If so, most definitely talk to a doctor to take further steps and get help.

Situational Anxiety:  Pounding heart, shaky voice.

Mild Anxiety:  Racing thoughts, heart palpitations, excessive worrying, tension in your body.

Moderate Anxiety:  Missing work or finding it difficult to complete routine tasks, beginning to fight with your significant other, spending less time with friends and family because interactions make you anxious.

Severe Anxiety:  Inability to go to work or leave the house, substance abuse, and suicidal thoughts.

Need help with controlling the itching, sneezing, and watery eyes? let’s talk about nasal steroid sprays, antihistamines, and allergy shots.

Nasal Steroid Sprays:  Steroid sprays reduce swelling and mucus in the nose, and usually work well. People with hay fever only need to use them for a few months of the year. Others may need to use them long-term.

Examples:  Flonase and Nasonex

Antihistamines:  When you have an allergic reaction, your body releases a substance called histamine. Histamine causes allergy symptoms when it binds to receptors on certain cells in your body. Antihistamines work by decreasing the effects of histamine at certain cell receptors.

Examples: Benadryl, Zyrtec, Claritin

Allergy Shots:  Regular injections, given over a period of time, to stop or reduce allergy attacks. They are a form of treatment called immuno-therapy. Each allergy shot contains a tiny amount of the specific substance or substances that trigger your allergic reactions (allergens). Allergy shots contain just enough allergens to stimulate your immune system. The hope is that your immune system builds up a tolerance to the allergens, causing your allergy symptoms to diminish over time.

Working out requires discipline, commitment, and motivation, but it’s normal for motivation to come and go. Let’s try to come up with some ways to stay motivated.

Get dressed for the occasion:  Whether you are going to the gym before / after work or working out when you get home, put the gear on. Even if you plan to eat dinner before working out, get out of your work clothes and put your workout clothes on. Remember you need to move around after you eat anyway, so you might as well be dressed and ready to go.

Ease back a bit on them goals:  Setting goals are great, but sometimes the goal can be set so high that they may be impossible to reach in the time that you want to reach them. Say a goal to lose 50lbs in 30 days is pretty steep and super rough to achieve (safely). Instead, set a small goal of losing 1 to 2 lbs. a week.

Track your progress:  This helps the above step. Track what you eat, how much you workout (including what you are doing, the time of day, and missed workouts). They all play a big part in obtaining your goals and seeing if what you are doing is working. If its not working, you can look back at what you’ve been doing and make the necessary adjustments.

Most important step is to what? FOCUS ON YOU!!! Stop worrying about what everybody else is doing and focus on what YOU want to get out of all of this. There will always be someone fitter, faster, or more flexible than you. Stop comparing yourself to other people. That could deter you from your goal. Your workout time is for you, and about you.

Yeah, I’m not letting it go. I posted a video for walking after a meal on my 12:30 pm post. Here is another one. Let’s make it a habit to get moving after every meal. This leads up to building a better you!!!

Leslie Sansone walking videos have been on YouTube for years. I think they are excellent videos if you wanna ease into working out on a daily basis. If you can’t leave the house and need to get moving, start by working out to these videos after a meal.

Your resting heart rate (RHR) is the number of times your heart beats per minute (bpm) while at complete rest. It is an indicator of physical fitness as your resting heart rate will decrease as your heart becomes stronger with aerobic exercise training. A low resting heart rate indicates better fitness in people who are in athletic training or a workout program, but it may have other significance for people who are not physically fit. Check with your doctor for your recommended RHR.

Normal Resting Heart Rate:  Healthy resting heart rate for adults is 60 to 80 bpm

Average adult resting heart rate range is 60 to 100 bpm

Keep in mind that your resting heart rate may be affected by medications such as beta-blockers and calcium channel blockers that may lower your resting heart rate below 60. Some medications for asthma, depression, and attention deficit disorder can raise your resting heart rate.

It’s the body’s largest internal organ that helps turn food into nutrients. The liver also filters toxins and breaks them down so your body can get rid of them.  A balanced diet of whole grains, vegetables, fruits, and lean protein make your liver’s job easier.

Whole Grains:  Oats, bulgur, spelt, barley, brown or wild rice and rye.

Vegetables:  Leafy greens like spinach, kale, and collards are loaded with antioxidants and fiber that your liver needs.

Fruits:  Apples, bananas, oranges, strawberries, and raisins are high in fiber. Grapefruit has powerful antioxidants that may help protect your cells and ease the inflammation that can lead to liver disease. NOTE: If you take certain medicines for high blood pressure, high cholesterol, or mental health. Grapefruit can affect how they work. Talk with your doctor first if you’re on meds for any of those things.

Lean Protein:  Lean poultry (without the skin), salmon, and beans.

We all get side tracked which can cause healthy habits to go by the wayside. To help you stay on track, get organized. Make Sunday your day to plan for the week. If necessary, use a fitness app or calendar on the frig to mark down exercise dates. This would also be the day to stock your frig or freezer with your ready made meals for the week. Meal prepping can be very time consuming and somewhat like a workout. It’s good to meal prep your breakfast, lunch, and dinner. If this seems like too much at one time, break it up. If you are just starting out, the first week or two, just meal prep your breakfast. After you got that down, add your lunch to the rotation and so on. You also don’t have to have the same breakfast everyday that week. Find five breakfast recipes, to try out, so that you won’t have to eat the same thing everyday.

When taking a trip to the grocery store or fruit market, make sure to try something new on every trip. Going to the fruit market, I always come across a vegetable I’ve never had or heard of before. I google the vegetable and look for a recipe for that vegetable to try out. For example, that’s how i started eating bok choy which is a member of the cabbage family and a staple in Asian cooking. Bok choy, known for its mild flavor, is good for stir-fries, braising, and soups. It is also packed with vitamins A and C. One cup of cooked bok choy provides more than 100% of the recommended dietary allowance (RDA) of A, and close to two-thirds the RDA of C.