You can do it almost anywhere. Walking will help you:

• Burn calories
• Improve your fitness
• Lift your mood
• Strengthen your bones and muscles

If you don’t have time for a long walk, take several short walks instead. For example, instead of a 30-minute walk, add three 10-minute walks to your day. Shorter spurts of activity are easier to fit into a busy schedule.

Think about what keeps you from being active. I don’t have enough time. I just don’t like exercise. I feel self-conscious working out in front of others. Here are some ways to address those roadblocks:

Instead of doing one long workout session, break things up into three 10 minute intervals of activity during your day, such as a brisk walk. Maybe standing up instead of sitting at your desk counts too.

You don’t have to run a marathon or go to the gym all the time to benefit from being active. To make physical activity more fun, try something you enjoy doing. Maybe dancing at home while cleaning up or trying out a new yoga class with friends. Easier to stick with something when you like what you are doing.

Like I’ve said before, the gym is not the only place you can workout. Simply start being active at home until you feel more confident. Start building your own gym at home with a few simple items (resistance bands, medicine ball, stationary bike).

From the Dietary Guidelines for Americans:

• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Consume less than 10 percent of calories as saturated fat, replacing these calories with those from monounsaturated or polyunsaturated fatty acids.
• Individuals should limit intake of trans fats to as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils in margerines, and by limiting other solid fats.
• Reduce intake of solid fats (major sources of saturated and trans fatty acids).
• Eat as little dietary cholesterol as possible while consuming a healthy eating pattern, because foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats.
• Consume two 4-ounce servings of seafood per week as a source of omega-3 fatty acids.

Most blood cholesterol is carried in LDL and correlates directly with heart disease risk, but some is carried in HDL and correlates inversely with risk. The most potent single predictor of heart attack risk may be the HDL level. Recent research indicates that an acceptable total blood cholesterol reading of 200 milligrams per deciliter (mg/dL) or below may not be protective against heart disease if the HDL level is low. Raised HDL concentrations relative to LDL represent cholesterol on its way out of the arteries back to the Meaning a reduced risk of heart attack.

Many popular diets limit carb intake, but they are your body’s first source of energy. You need to keep in mind that you must burn more calories than you consume. That doesn’t mean eat one meal a day but eat enough food to provide you with the energy you need for the day. When talking about weight loss and carbs, you should think more in the terms of complex carbs. Complex and fiber-rich carbs can help you feel full for a long time. Some of the best complex carbs to keep you feeling full include oatmeal, apples, oranges, grapes, baked beans, and whole grain bread / pasta. Now with the fruits, they do contain simple carbs, but a ton of fiber, so it balances out. Oh, and get to moving……Walking, running, cleaning the house etc.

The most common simple carbs added to the foods we eat are:

raw sugar
brown sugar
corn syrup and high-fructose corn syrup
glucose, fructose, and sucrose
fruit juice concentrate

The primary role of carbohydrates is to provide your body with energy. Carbohydrates even provide energy for your brain and nervous system. They are the ideal fuel for the body with protein and fat being the only other alternatives. Protein rich foods tend to be more expensive and fat rich foods can cause some health issues. Regardless, Carbohydrates provide about half of the fuel used by muscles and other tissues.

Did you know that working out on a daily basis can add 3 years to your life? That doesn’t mean going to the gym every single day, but you need to be active on a daily basis. That could be walking the dog, working in the garden, or cleaning the house.

Relax, relax, relax……try to have a laid back approach to life. I know, easier said than done, but stress can really do some damage both mentally and physically. Read some books, sit by the water, or find a hobby. Basically, find time to take treat yourself….its not like you don’t deserve it!!

Heart disease, cancer, stroke, diabetes, and hypertension are the top five leading causes of death. That’s bad, but the good thing is that by changing your eating habits, you can make your situation a whole lot better. Some would say that you can reverse the effect, but sometimes the damage is done (but you can stop more damage from happening) or you’re fighting genetics. As for an example, I will use myself. At one time in my life, I was diagnosed with type 2 diabetes and put on Glucophage. After changing some of my eating habits, I was able to get off medication in 8 months. Does that mean I’m no longer a diabetic? No, because I have diabetics on both sides of the family. Even with following my eating plan, staying a healthy weight, and being active, its a good chance that I will eventually be back on medication due to genetics. At the same time, that may be many, many , many years from now because of my lifestyle. Its not negative thinking, but its the type of thinking that keeps me motivated to stay on point for as long as possible. If you can eat your way into a better life (no medication, less medication, live longer etc.), why not make the change?

Try to eat meals that don’t contain large amounts of any one nutrient, for example solid fats. Solid fats are major sources of saturated fatty acids (the ones linked to a number of chronic diseases). I’m not saying don’t treat yourself. I’m just saying don’t over do it on the cheat day foods. If you are trying to cut out some bad foods (cookies, chips, pop etc.) in your diet, its not a good idea to cut everything out all at once. Slowly cut down until you are able to completely let them go. We all know how the mind works sometimes. When someone says you can’t have something, the more you want it.

Vitamin D assists in:

Sources of vitamin D:

Sunlight

Salmon, tuna, and mackerel (Very few foods in nature contain vitamin D).

Vitamin A is good for vision, a healthy immune system, and cell growth. 

Some sources of vitamin A: Sweet potatoes, carrots, spinach, and apricots.

Calorie control helps ensure a balance between the energy we take in from food and the energy we use in activity. If you are on the move working out, cleaning the house, or just running errands all day…..get adequate and quality food in to fuel your day. If the plan is to just lay around all day, then eat lightly.

Iron is an essential nutrient that your body loses on a daily basis. To replace what you lose, you should eat iron-rich foods. If your diet does not provide enough iron, you can develop a condition known as iron-deficiency anemia. 

Iron deficiency anemia signs and symptoms may include:

• Extreme fatigue
• Weakness
• Pale skin
• Chest pain, fast heartbeat or shortness of breath
• Headache, dizziness or feeling light-headed
• Cold hands and feet
• Inflammation or soreness of your tongue
• Brittle nails
• Unusual cravings for non-nutritive substances, such as ice, dirt or starch
• Poor appetite, especially in infants and children with iron deficiency anemia

It is NOT expensive to eat healthy. There are quite a few ways to save when shopping (that I learned from my wife “The queen of saving money”).

Buy local and fresh foods that are in season.

Shop from a list to help avoid buying unnecessary items.

Check the nutritional facts on packaged foods. Compare amounts of fat, sodium, calories, and nutrients in similar products.

Only buy the amount you or your family will eat before the food spoils.

Check the perimeter………….Meijers, Krogers, and Aldi’s for example, seem to have all the fresh whole food around the perimeter of the store. Fresh produce, low-fat dairy products, lean meats, poultry, fish, and whole-grain breads. 

They eat a low-calorie diet and practice calorie control known as hara hachi bu (eating until they are only 80 percent full) and keeping physically active every day.

They consume a diet that is 80 percent plant-based and high in unrefined whole grains, soy, vegetables, and fruits.

They consume higher intakes of good fats from fish, nuts, and vegetable oils.

Reduce total fat intake to 20%–35% of total calories, but derived mostly from oils. Keep trans fat intake as low as possible. Reduce saturated fat intake to less than 10% of calories and consume as little cholesterol as possible (<300 mg daily) while consuming a healthy eating pattern.

I personally try to keep something in the car to snack on or bring extra with my prepared lunch. I try not to pick up fast food, but sometimes you just have too. Depending where you are, the choices can be limited. Wherever you stop, try to pick the best option depending on your healthy living lifestyle. For example, if you are trying not to eat meat and the only thing around is a Burger King. Go ahead and get the Impossible burger instead of a whopper. As far as nutritional value goes, there isn’t much difference between the two besides one NOT being meat. Other than that, as my Vegan friend would say, “the Impossible Burger is junk food for a vegan”.

If it is fast food, just remember the following:

Don’t supersize.

Choose grilled over fried.

Split your order with a friend.

Gout is a painful form of arthritis that occurs when high levels of uric acid in the blood cause crystals to form and accumulate in / around a joint. The above foods help with decreasing uric acid levels in the blood. They may also lower the risk of recurring gout attacks and slow the progression of joint damage.

It doesn’t take much to make me happy. I’ve been putting off getting this little tool for awhile. I thought to my self is it really worth the $7? Do I really eat that many apples? Finally got it and it’s worth the $7.

Nothing wrong with having carbs. It’s all about choosing the right one’s for the job.

Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc.

All three can cause a person to experience weight gain or weight loss due to their condition. Depression, anxiety, and stress can all be associated with overeating, poor food choices, and a more sedentary lifestyle. Over time, weight gain may eventually lead to obesity.

Hypoglycemia is a condition caused by a very low level of blood sugar (glucose), your body’s main energy source. Hypoglycemia is often related to the treatment of diabetes. There are still other conditions that can cause low blood sugar in people without diabetes. My blood sugar level drops fast regardless if I am working out or not. What helps me during my 3 mile daily runs? Having orange slices, red grapes, or a apple to snack on during my run if needed.

I post quite a few topics on plant based diets, but I also love my air fried chicken. When I started running in 2016, I ended up developing achilles tendonitis in my right foot and decided to run through the pain because I enjoyed running so much. For the record, don’t do that. So I had got to the point of having to completely stop running for almost a year. I started doing light lifting, low impact cardio, and cut back on certain foods. I pretty much got into the habit of eating depending on my level of activity for the day. As far as the achilles tendonitis, I wore a ankle support or compression sock daily and a ice pack in the evening. If you ever want to learn about natural ways of healing, talk to someone that is twice your age and getting around like they are your age. That’s how I found out about the blackstrap molasses used as an anti-inflammatory. After a few days of taking a tablespoon of it in hot water, the pain eased up quite a bit. After watching the Game Changer documentary, I added more vegetables and cut back on meat (which was easy since I really don’t eat a lot of it anyway) to see if it would help with the healing process and it did. The point I’m trying to make is try things out to see if it works. Just because it’s in a documentary doesn’t mean it’s a guaranteed cure all. As long as it’s not life threatening, give it a spin and document your results. Will i ever go vegan? Maybe, maybe not, but I most definitely can see the benefits of having more veggies in your life….and some air fried chicken😁

I try to do at least 2 of the suggestions on a daily basis. Life can be rough at times, but you have to find ways to keep a healthy mind.

It is the body’s ability to deliver oxygen to muscles while they are working. Essentially, it is the heart and lungs delivering energy to a body in motion without undue fatigue, according to the Department of Health and Human Services. It is essential to overall physical fitness and health by being an indicator of heart strength, which is essential as aging occurs. You don’t need to run a marathon to reap the benefits of cardiovascular health. The American Heart Association suggests five to seven 30-minute sessions of cardiovascular exercise per week to increase heart strength and cardiovascular endurance.

Fatigue is a lack of energy, tiredness or weariness. Vitamins can help you gain energy and alleviate tiredness. Vitamin B-12, D, and B-5 all help with boosting energy. You can also get all three by eating certain foods, such as mushrooms, sunflower seeds, strawberries, broccoli, and cauliflower.

Note: If you are taking certain medications or have an underlying medical condition (which can cause fatigue), consult your doctor before taking any vitamins. Some medications don’t mix well with certain vitamins.

Sitting for an extended period of time negatively impacts blood flow. Research has linked sitting for long periods of time with a number of health concerns such as increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Fix that by taking a 5 minute walk break every hour. Walk around your house or go for a stroll around the block. If you are tracking your steps, then this gives you a higher step count by the end of the day.

INGREDIENTS
4 boneless, skinless chicken breasts, sliced in half lengthwise (8 thin slices)
4 oz. cream cheese
1/4 cup bacon bits
2 jalapenos, diced (remove seeds to cut down heat)
1/4 cup cheddar cheese, shredded
1 tablespoon lime juice
1 egg, beaten
1 cup panko breadcrumbs

INSTRUCTIONS
Combine cream cheese, bacon bits, jalapenos, cheddar cheese and lime juice
Spread 2 teaspoons of the cheese mixture in the middle of each chicken breast strip, leaving the edges free
Roll each strip and use toothpicks on each end to secure it
Dip each chicken roll in egg and dredge in breadcrumbs
Lightly spray the tops of the chicken rolls with cooking spray
Bake for 20 minutes at 425 degrees F
Dish and serve hot

With all that is going on, life has thrown up quite a few roadblocks in 2020, that’s for sure. During these rough times, its important to protect the time you need to dedicate to your self-care (mentally and on a nutritional level). When taking that journey to living a healthier lifestyle, there will always be some kind of setbacks or challenges to reach your goals. What makes the difference is how you respond to them. Don’t let these setbacks put your plans to a halt. You want to always have a plan, but also a back-up to that plan, along with a back-up plan if the original back-up plan falls through. In other words, there is more than one route to make your goals….make sure that you explore them all. It’s normal to get frustrated with everyday life, but the negative stuff only deserves no more than a minute of your time. If you can’t immediately fix the problem, why spend all day thinking about it. Work on that problem later and enjoy the rest of your day.

We talked about dietary fiber earlier, but here is a short video with an excellent breakdown……Check it out.

If your stomach was hurting as a kid, what did grandma use to ask you? First, when was your last bowel movement? Followed by, “That’s your problem, you’re not getting enough roughage”. Well, she was talking about fiber. Dietary fiber includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates (which your body breaks down and absorbs), fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon, and out of your body. Fiber has many benefits such as normalizing bowel movements, lowers cholesterol levels, and helps control blood sugar levels to name a few. Check out the video below for foods high in fiber.

Going by the scale is a tricky one when trying to lose weight. Of course you want to see that number go down, but there are so many factors that can cause it not to move…..or even go up. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system. As a matter of fact, your weight can fluctuate by up to 4 lbs over the course of a day. That’s why its best to weigh yourself at the same time everyday. For example, women can have increased estrogen levels and other hormonal changes that causes water retention, causing the scale to fluctuate. You could be losing fat and holding on to water. You may be gaining muscle and losing fat. Regardless if its moving up, down, or not at all, doesn’t mean you are NOT losing the pounds. Instead, see if you clothes feel looser, especially around the waist. Get in the habit of measuring your waist with a tape measure and taking monthly pictures of yourself. You may be surprised to see that you have made some major strides. Its not uncommon to gain a few pounds and go down two pant sizes.

A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products. A plant based-diet is not necessarily vegetarian. If you are thinking about following a plant-based diet, check out https://www.forksoverknives.com/how-tos/plant-based-primer-beginners-guide-starting-plant-based-diet/#gs.5553wn

Considering the price of meat may be going up (🤔 or slim pickings) due to the latest news of meat packing plants shutting down. There are other options to getting protein through other means besides meat. Try out some of the above vegetarian protein sources for a change.

You can’t go wrong with this meal, salmon and asparagus. Especially since asparagus are now in season (at least in Michigan). Check out the video below for the simple recipe.

Prior to all the Covid-19 crap, we all had a daily routine we followed. I think now, everyone’s daily routine has gone out the window and replaced with the unknown. It is most definitely stressful times but will not last forever. There is still the need for a routine in order to stay on track and meet your personal goals. Take that pre-Covid-19 routine and create a new one.

Example pre-Covid-19 Routine:

1. Going to the gym in the morning.

2. Take a shower.

3. Eat breakfast

4. Get the kids to school.

5. Go to work.

Quarantined Routine:

1. Gyms are closed…YouTube has tons at home workout videos. Create your own home gym. Walk around your neighborhood or up and down your steps at home.

2. You may be stuck at home but take a shower anyway!!!! You will feel better.

3. Do not skip breakfast and try to eat at the same time you would usually eat breakfast. Besides, you just had a good workout and a shower.

4. Ummmmm…You are stuck with the kids, but they still need to be on a schedule at least during the week. Set a bedtime and wake up time. They still should be eating breakfast and brushing their teeth etc. as if they were still physically going to school. My daughter gets dressed every morning (Monday through Friday) like she is physically going to school and that was her idea.

5. Too many variables for the work situation but hang in there because some type of normal living will come out of all of this eventually. One thing for sure, if you are reading this post, then you are still alive and that is a true blessing in our current situation. Everybody be safe and take care of yourself.