Tag healthy foods
Exercise, Self-Care, and Finding the Right Balance to Boost Your Overall Wellness
Photo credit: Pixabay.com
Please check out this excellent article by Shiela Olson which explores the delicate balance between pushing yourself to the next level and nurturing yourself at the same time.
– By Sheila Olson of fitsheila.com
You’ve decided you’re ready to stop perpetuating a cycle of sleeping in on weekends, spending weeknights slumped over in your couch, and eating out at greasy burger joints every other meal. You’re ready to live a healthier and happier lifestyle, and you’ve known the answer all along — diet and exercise. Diets aren’t very effective when practiced every other week, and fitness requires you to keep up and even build up the intensity over time.
So, what’s the secret?
The Importance of Prolonging Good Fitness
When someone decides they are ready to start running every day, or some other form of exercise, they typically feel this fire within themselves to keep it up. You go in for your first day, and you feel exhausted, but you also still feel pretty good knowing that you’ve taken your first step at getting healthy. After a few more gym sessions, you notice that you aren’t just tired but also sore, and that goodwill for better living starts to feel a little less compelling.
It’s natural to give it your all the first few times before your mind and body start to naturally resist the transformation that is occurring. It’s the kind of transformation that people from all walks of life seek to make their lives better. It’s why so many recovering addicts start running and bodybuilding. Exercise not only changes how we look on the outside but how we feel on the inside. It reduces stress and boosts positive self-image and confidence.
The process of transformation can be difficult and uncomfortable at times, especially when you’re just starting out, which is why it is important to not overdo it. If you work too hard or put too much emphasis on your physical fitness, you run the risk of burning out and not making the kind of progress you are looking for.
The Meaning Behind Self-Care
Right now, the buzzword of the day seems to be self-care. People are starting to collectively realize that we don’t need to punish ourselves to live our best lives. Exercise shouldn’t be something you dread to do but something you look forward to. To remedy this natural resistance to living healthier and a fitness-oriented lifestyle, people are turning to self-care as a way to supplement diet and exercise and avoid burning out during the process.
One of the ways you can practice self-care is by leaving plenty of rest days in between workouts to give your body time to recover. Recovery is essential to practicing good physical fitness and ensuring you have enough energy to keep going back to grind week after week. Self-care also addresses showing yourself love in alternative ways. Exercise is important for our physical health, but we also need to consider our mental and emotional health as well. Beyond exercise, there are a number of activities you can do, such as meditation, reading a book, or pursuing a hobby, that can all fill a specific need you have in your life.
The Need for Balance in Your Life
When you approach your physical fitness as just one piece of the puzzle, then you can start looking at other ways to enhance your life, while not overdoing your diet and exercise. You won’t just be working hard, you’ll be working smart. You’ll know that there are many activities you can work on to improve your overall well-being. By balancing out these different self-care activities, you will always make yourself better while also keeping a very diverse routine. Some days, you will be focused on your physical fitness, but when you need to rest and recover, you can then switch gears and focus on your mental and emotional health as well.
Once you decide it’s time to make a change, you’ve already started your journey to improve your wellness. You may have attempted to change your life a few times now, but all of those past experiences were just the lead up to this one moment where you finally committed to achieving personal wellness and living your best life.
Photo Credit: Pixabay.com
Gallon Gear New Products 2017 to 2018
Check out my new video in which I talk about some great new products from Gallon Gear!
Pack Your Meals! Tips On How To Succeed
Anyone who knows me well is aware of the fact that I am consistent about packing clean meals and toting them around with me throughout the day. It can be cumbersome to pack food, especially when I know I will be out of the house for most of the day, but by doing so I have peace of mind knowing that I will be able to stay on track with my meal plan no matter what. Competitors and fitness professionals practice this habit and can attest to the power of clean eating in maintaining a sculpted, muscular physique.
Copyright: caymia / 123RF Stock Photo
However, I realize that many of you who do not compete or have an involvement in fitness may be wondering if there is any point to packing meals if you are an average person. There are a multitude of benefits to be gained from packing meals for the day:
• Portion Control – If you measure and weigh your portions before placing them into containers, you will have full control over your intake.
• Cooking Method – Steaming, baking, boiling, grilling and poaching are easy cooking methods which also enable you to prepare food without adding unnecessary fat.
• Save Money – By purchasing food at the grocery store and preparing it yourself, you will save a significant amount of money.
• Maintain A Low Sodium Diet – Restaurants often add significant amounts of sodium to enhance the flavor of their dishes. If you are trying to keep your sodium intake low, you are better off preparing your own food.
• Accommodate Medical Dietary Restrictions And Food Allergies – Restaurant meals may add ingredients which are forbidden from your meal plan due to medical conditions or food allergies. Instead of taking a risk, you are better off preparing your meals and packing them with you.
When I worked the Arnold Sports Festival Expo in Columbus, Ohio earlier this month, I made sure to drink plenty of water, filling up my one liter container 3 to 4 times each day. I also brought my Hot Logic Mini with me (https://youtu.be/GQltYTRLTC4) and had meals from Icon Meals (https://iconmeals.com/) with me, and I made sure to consume a meal every 3 hours to keep my energy levels up. If you are committed to living a healthy lifestyle, you will find ways to stay in line!
I always recommend tempered glass storage containers over plastic, since heating up ingredients in most plastic containers carries a risk of deranging the plastic and releasing harmful chemicals into the food. I make an exception with BPA-free containers, and recommend the types which have locking lids to prevent leakage of food.
The BEST meal packing system out there is made by Six Pack Bags:
https://www.sixpackbags.com/bags.html
By adopting the habit of packing your meals, you will be on the road to better health!
YouTube Review: Iconic Cookies
Ham, Cheese and Pickles
Copyright: whiteboxmedia / 123RF Stock Photo
During a recent urgent care shift, I encountered a man in his mid-50’s who had presented to the center with complaints of sinus pressure and cough. After I gathered more history and conducted a physical exam, the patient went on a tangent, asking me numerous questions about healthy foods. A commercial construction foreman, he was accustomed to being on site during the day, and insisted that his daily lunch was quite healthy and acceptable. As he prepared to tell me about this daily meal, he beamed with pride. What was it? Several slices of ham from the refrigerated section of the supermarket, a few slices of cheese, and a handful of pickles. He truly believed that the meal he consumed daily was incredibly healthy and nutritious. He even stated that he was consuming a high protein meal with produce (the pickle). The patient went on to tell me that when he was done with work, he often stopped at Arby’s to pick up a sandwich for dinner, and felt that the animal protein from these sandwiches wasn’t harmful in the least.
I shake my head in amazement when I encounter patients who have completely convinced themselves that somehow, their eating habits are completely clean and healthy, when they are actually abysmally deficient in nutritional value. What is more surprising is how insistent these people are on continuing their unhealthy habits, even when they ask for advice. The patient I mentioned above listened to me discuss the power of food as fuel, as sustenance, and nodded when I suggested he visit the fresh produce section of local grocery stores, select uncured meats, and avoid frequenting fast food establishments like Arby’s. I also mentioned that his blood pressure readings of 181/125, 179/127, and 185/122 (non-symptomatic) were rather alarming, especially since he stated that he had “forgotten” to take his blood pressure medications that morning. Was it fair to shake him out of his fog and inform him that with malignant hypertension, and a diet sure to compound the problem, he was on a short course to an unfavorable event like a stroke or heart attack? Did he even care if he was at high risk?
This is the kind of situation which I as a physician must often dance around. I have to determine how receptive a patient is to advice, and I also have to figure out the best way to speak to the patient without offending or discouraging him or her. It can be very tricky to reason with someone who has most likely gone through his entire life somehow believing that ham, cheese and pickles constitute an acceptable daily meal in anyone’s life!
You Truly ARE What You Eat (Updated Post)
It’s no secret that fast foods are unhealthy and artery-clogging, but there are impostors which sit on grocery shelves and have people believe they are healthy due to phrases like “Low Fat”, “Good for you”, “Fit ____”, and the list goes on. I encourage my patients to read EVERY label on food containers while perusing the grocery store shelves and aisles and to become aware of preservatives, sugar, hydrogenated oils, artificial flavors and artificial colorings.
A good general rule to follow is if there are more than five ingredients on a food label, or if there are a bunch of big terms which seem alien and strange to you, chances are that the item has questionable nutritional value and should be avoided. Over the last few years I have developed such an aversion to packaged foods that as soon as I see a food item in a bag, box or can, I tend to avoid it.
An interesting thing begins happening to people when they completely eliminate sugars and processed foods from their diets. They experience increased energy, clearer skin, fewer aches and pains, and lower body fat. If someone has been eating clean for a while and decides to have a sinful treat like pizza, a fast food burger, chips, cake or cookies, he or she will notice a detrimental effect on energy, aches and pains may return, and stubborn pockets of body fat will become more noticeable. I have seen this in myself and cannot stand it. What always occurs with me after I have had a couple of glasses of wine, a piece of cake, or greasy foods is that my digestion is completely thrown off whack and I feel sluggish and achy. In other words, these heavier foods make me feel heavy and tired, while clean, light, fresh foods make me feel energized.
I know some of you are thinking, “Wow, that would be so hard to stay away from processed food all the time!”, but in actuality, it isn’t difficult at all. The first thing you need to do is to clear out your pantry and refrigerator of any processed foods, thus wiping the slate clean. What do you replace those items with? You replace them with wholesome foods, fill up your crisper with fresh, organic vegetables and fruits, and favor single ingredients over packages which have ingredient lists which look like essays. Some of you might complain that you are so busy that it would be a waste to buy fresh fruits and vegetables because they would just rot. For you folks, I recommend purchasing frozen (NOT canned) produce which you can easily thaw out and cook whenever you need to.
And if you think it’s tough to cook clean meals, it really isn’t. A chicken breast can easily be marinated in simple marinades while you are at work (a favorite of mine has Bragg’s Amino Acids, apple cider vinegar, and sesame oil…yummy!), then placed in your broiler to cook. Add some steamed vegetables, and maybe a small serving of quinoa, and you have a healthy, nutritious meal which is a snap to make!
I understand that it can be challenging to find the time to eat whole foods each day, but I am telling you that it is well worth it if you intend to take control of poor eating habits and possibly even reverse disease processes in your body. Give it a try…you will probably love it.
Looking For Fitness, Wellness, and Life Inspiration?
If you are looking for that fire which will encourage you to reach out towards your fitness, wellness and life goals, then be sure to tune into the motivating, inspiring podcasts at https://micro.fit/ where the motto is, “For big results, think small”. That’s right…small changes in your lifestyle can create dramatic results in your life!
I am honored to be one of the featured podcasters for this wonderful app! My podcast runs on Fridays, so be sure to check it out each week for new topics and fresh perspectives on life balance, goal setting, motivation and fulfillment.
Click on this link to access the podcast page directly:
Gather Around the Table with PlateJoy
I love this company, and wanted to share a special February deal which they are running…
Some of the fondest memories you can have are usually made around the dinner table. It’s a time to disconnect from the world and connect as a family. There’s just something about good conversation, good food, and laughter and PlateJoy will help you create these moments.
What is PlateJoy? Well, it’s only the best thing to come from the meal plan craze! Unlike the usual meal kit subscriptions, PlateJoy.com offers more flexibility with personalized plans that include recipes and grocery lists to make cooking easy. They even offer optional ingredient delivery when you want it, with no packaging waste, and at a more affordable price too.
Simply take the lifestyle quiz on their site to help them understand what suits you and your family best. Once completed, you’ll receive a custom plan that’s right for you! This can include quick and easy dinners, slow cooker recipes to really take the work out of it, and even kid-friendly options. The choices are truly amazing, and you will love bringing the family together for a nice home-cooked meal.
Also, with Valentine’s Day basically here, PlateJoy makes the perfect last-minute gift. They say that a couple that cooks together, stays together, so grab your meal plan subscription today! You’ll even save $20 off your PlateJoy membership with code COOKWYOU through 2/20/18.
So, whether it’s a family affair or just dinner for two, let PlateJoy take the stress out of cooking for you! Find out more at PlateJoy.com.
Get Started Today!
How I Stay In Shape These Days
Image shot by Tim Sevard in October of this year.
Since many people have been asking me about how I have been keeping in shape these days, I decided to devote a blog post to the subject. Though I am retired from competing, and am no longer bodybuilding stage-ready, I model frequently, and I also hold myself to very high standards when it comes to body conditioning. The most important factor in staying lean year round is FOOD, so I make sure to eat clean about 95% of the time. I consume about 100 to 120 grams of protein daily, all from whole foods rather than protein powders, and I drink plenty of water throughout the day. I limit my consumption of sugar and avoid processed foods.
Supplements are also an important part of my daily life. Most of the supplements I take have been in my daily regimen for many years, and I rarely miss a day’s dose. They are what I rely on to keep my body healthy at the cellular level. My goal is to maintain my health without ingesting prescription medications. In fact, the only prescription substance in my regimen is bioidentical progesterone cream.
I continue to challenge my body with frequent exercise, and still rely mostly on weight training for the bulk of my exercise. However, I incorporated aerial classes into my regular routine a couple of years ago for an extra challenge. At one point, I had been taking aerial classes 3 to 4 days per week, but my body was screaming out in agony. After a visit with my orthopedist, we discovered that I had arthritis in both elbows and my neck, and numerous issues in my shoulders, so I decided to back off from the intense aerial schedule I was following. These days, I only take a lyra class once every couple of weeks.
I have also been attending kundalini yoga classes on average of one day per week, and I love the unique physical, mental, and spiritual challenges which they present. Though kundalini yoga is a highly meditative form of yoga, the movements (called kriyas) are INTENSE, and I must often take breaks during these movements. I highly recommend this form of yoga for anyone who wants an intensely spiritual experience.
As for weight training, I train an average of six days per week when I am in town. I have adjusted my weight training to support aerial arts movements like straddle mounts, single knee hangs, pullovers and splits, and work my posterior chain (back, glutes, hams) more vigorously than my anterior chain. I usually follow a split consisting of three leg days and three upper body days which are further split (eg, back/arms, delts, chest/abs). I have also been changing the exercises, rep ranges, and lifting styles on a weekly basis to keep myself challenged. It’s definitely worked, because I am getting delayed onset muscle soreness from almost every workout.
dr. stacey naito's blog 