All the Jazz on Protein, Supplements, Etc……

Should you use protein shakes, supplements, vitamins? It all depends on your body’s needs, your activities, and your goals. If you are not exercising, you may not have much of a need for anything other than a multi-vitamin.

 

Let’s start with the basics – VITAMINS

What most people should consider?

  • Multi-Vitamin
  • Fish Oil
  • Vitamin C
  • Any other vitamin recommended by your doctor.

Foods that also can help

  • Flax Seeds, Hemp Seeds, Chia Seeds

For anyone aiming to lose weight or healthy up your body, I highly recommend a daily serving of one of these seeds!

Of course other specific vitamins, like vitamin B, can be helpful.  But I would defer these ideas to your doctor or at least have a blood test to get an accurate idea of current levels.  There are some vitamins that when taken in excess can do more damage than help to your body.

PROTEIN: Protein is not actually something people need as a supplement. It’s a natural part of your diet.  A diet with a healthy amount of protein will help your body use fat stores and process sugars better.  It will aid in reducing hunger and cravings.  If you are actively working out with resistance or strength training, protein is vital to repairing your muscles.  Oftentimes people with a high protein diet appear leaner and are better at managing their diet.

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YOU CAN DO THIS! Belief is Motivation

The big wall between you and being healthier is Motivation. It’s not a secret that everyone that wants to live a full life should make being healthy a priority. You are aware of the many reasons that getting healthy is positive for you, check out some of my older posts for more information. the tricky thing about making it work for you is Motivation.  The major element that holds us back from getting healthy and maintaining consistency is MOTIVATION.

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Mom Power

**Printable at home chore workout guide PDF at bottom of post.

Moms want to workout more, but often can’t find the time, the energy, the concentration, supplies.  Much of our time is spent taking care of others’ and toting along toddlers wherever we go. Especially if you’re a stay at home mom, like myself, there is not many seconds in the day when someone else is not demanding your attention. And where do these fit moms find the energy?

busymom

After middle of the night nightmares, breastfeeding, cleaning, changing diapers, homework, being the taxi driver, grocery shopping, cooking….where is the energy for exercising? It’s a daunting task to consider spending some time on yourself. You will have to pull from other energy stores and routines to make this happen for yourself.  BUT DO NOT FEAR! YOU ABSOLUTELY HAVE MOM POWER!

I often joke that I’m not “Wonder Woman“, but imagesH06LQNOL.jpgafter having two kids, I fully believe that I AM WONDER WOMAN! And so are you, chances are if you’re reading this, you take care of your kids, health is important to you, and you’re not spending enough time for yourself. YOU ARE A WONDER WOMAN!

Did you read the list of your activities above? And that’s not even a complete list.  So, trust me if you can do all of that and more, you are fully capable of figuring out how to start working out consistently. And because you will feel better, you will have the energy. Yes, you may have to cut something not so important off of your to-do list.  For me, spending excessive time on structured activities at home and some of those extra cleaning tasks that nobody cares about….guess what? I just don’t do them anymore.  I don’t care, my family doesn’t care.  We’re still smart and plenty cleaned up enough and loved….and Mom’s a little happier. It really can be a win-win.

But how can I afford it and I don’t have a babysitter? Well, if you are leaving your house, going other places, stopping at Burger King for lunch play, changes are that you can shave a few bucks off these activities to put toward a membership.  Now the next task is to find a reasonably priced gym with a daycare.  We have chosen to utilize our local YMCA, which offers free daycare during certain hours 6 days/week.  So regardless of your schedule and whether or not you work, it is possible to take your kids with you.

Or you may choose to workout at home, you may need to purchase a few small pieces of equipment. There are many DVD programs and YouTube Channels that can help you get your workouts in. YOU CAN DO THIS, YOU HAVE MOM POWER!

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8 SIMPLE TIPS – HEALTHY EATING GUIDE

Most people have an idea that they want to eat healthier. That you’re going to change your diet…soon.  You’re going to try some of these new foods floating around on your Facebook fee. You really, really want to, but you won’t. Possibly because there’s not enough motivation in it.  Or possibly because it all just seems to complicated and it will take time.

Not long ago, I wrote a post Keep It Simple. Make things simple for your life and go into a diet change with the knowledge that CONSISTENCY = RESULTS!

I have been playing around with different types of meal plans and making new changes in my own diet. Making a diet plan for someone else is near impossibly. Not because I’m not aware of what’s healthy and how to develop one.  Rather because I have no idea what you normally eat.  I have no idea what you like or what you’re willing to try.  So I will repeat that following these guidelines will help YOU develop your own plan. YOU are in charge!

Personally, I have cut out aspartame! A big one for me.  I LOVE COFFEE!! No, let me rephrase that, in order to function and maintain relationships I MUST HAVE COFFEE! I don’t like it black and I don’t like creamer, so this has been the easiest way for me drink my coffee…..until recently I found the idea of using butter (regular, unsalted butter) and I add a little cinnamon. 3 weeks now and I’m sticking with it. Also, I have traded out my carb based oatmeal breakfast for a green smoothie (almond milk, peanut butter or plant-based protein powder, 1/2 c. fruits, and a handful of spinach).coffee-1958225_960_720.jpg Continue reading “8 SIMPLE TIPS – HEALTHY EATING GUIDE”

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DONT’S OF BEING HEALTHY

There are a lot of misconceptions and conflicting information about getting healthy and losing weight.  Too often I hear people say they fell off the band wagon because they believed they had to change their life in such a way that depressed them.  For too long we were told that to be healthy, we had to be skinny.  To be healthy we have to cut our calories out.  We can’t eat fat.  We have to stick to a diet program very strictly.  We have to look like the latest fitness model or we’re not really healthy.  We should conform to BMI charts and weight charts. Blah, Blah, Blah, Blah

It’s crap, don’t listen to bad advice.

Don’t listen to the latest trends.  They come and go, you want your health to stick.

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To Sugar or to not Sugar?

Carbohydrates and sugars are the culprits of an unhealthy diet.  Traditionally we have been led to believe that our main concern is in the fats, while they secretly loaded up our boxes of foods and grocery stores with tons of bad carbs (sugars) and chemicals.  While people have been trained to read a food label well, all of these confusing names and long ingredients are just too much to decipher while you’re in the store, possibly trying to get as much food as you can, while your toddler is screaming in the cart for some other ultra sugared out box of whoever the latest character is.  So we quickly review just the food label and move on.

Now fats are an issue, but not all fats.  Healthy fats found in olive oil, coconut oil, avocados, nuts, nut butters, whole grain-fed dairy have a good place in a healthy diet. It’s obvious that the high fats in fried foods, snacks, vegetable oil, margarine are unhealthy. Cutting back on unhealthy carbs and sugars is the way to go if you want to get healthier, lose weight, and reduce your risk of future health problems.

Where do you find healthy carbs? That’s a good question. I often say when it comes to health and fitness, “It’s not rocket science”….but in my quest for more information on this topic, I’m beginning to think that it is.  Actually, I’m beginning to think that finding good food has become increasingly difficult. I have been developing a theory that manufactures have conspired to hook us onto high carb/high sugar foods and charge us more money for them! It should not be that difficult to find a whole wheat carb item with a short ingredient list for a reasonable price.

That is all you are looking for.   piece of bread                         

  • Whole wheat or whole grain is the first ingredient (or oats, quinoa, barley),
  • Short ingredient list, and as a bonus look for products with dietary fiber – this helps your body digest and use sugar more efficiently
  •   Do not pick up a product that has the whole grain stamp or is labeled multi-grain, without checking the ingredients list.
  • Be mindful that many products labeled fat free, sugar free, multi-grain still contain refined grains and added sugars.
  • Check out SELF article “What’s  The Difference Between Whole Grain and Whole Wheat?”

What has happened to our food that it has become this difficult to purchase a piece of whole wheat bread?

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