Healthy recipes to boost your protein intake….
Healthy Eating!!!
Wednesday, March 30, 2016
Saturday, March 26, 2016
Discipline is a dirty word...
MOTIVATION;
the reason or reasons one has for acting or behaving in a particular way.
the reason or reasons one has for acting or behaving in a particular way.
What are you looking for? What do you want for your future? What do you want for your loved ones Future? Do your actions show what you really want? Or do the promises you make yourself and others everyday show your true desires? Everyone has a family member or friend that they know will always put their best intentions out into the audible world, but when the time for action is upon them, they always have an excuse why they cannot fulfill those promises. Are you that person?
It doesn’t seem to matter what those promises are. It could be a promise to do whatever it takes to extend their lives by breaking addictions, or accepting medical treatment. Or it could just simply be the promise to be there for a child’s baseball game. If there is no true motivation to do the work it takes, there is always “failure” waiting for those promises.
Discipline;
is said to be the glue that holds our intentions together when motivation fails. The only fault in that is if you still “fail” to do those things that you say you want to do, Not only are you “unmotivated” but “undisciplined” also. Psychologically this is a big double whammy, and king of the best ways to beat yourself up with. I see so many people stuck in this space between motivation and discipline. Shooting volleys back and forth between what they want and their ability to get it until they are lost. Depression takes over and then “failure” becomes the gigantic monster in their life that stands at the door of every dream and aspiration shouting “don’t go in there” and “only go in if success is guaranteed”.
Stop this bus, I want to get off.
In order to help give the “Failure” monster his pink slip from your life. Here are a few ways that I have my clients find passion and joy from their journey to their healthiest life. Build a mental voice that praises them not punish and forever stop the Motivation-Discipline tennis match.
Make it a pleasure. One reason we might put off something that will help us achieve our goal, such as exercise for example, is because it seems like hard work. Well, this might be true, but the key is to find a way to make it fun or pleasurable. If your goal activity becomes a treat, you actually look forward to it. And that’s a good thing.
Give it time, be patient. I know, this is easier said than done. But the problem with many of us is that we expect quick results. When you think about your goals, think long term. If you want to lose weight, you may see some quick initial losses, but it will take a long time to lose the rest. If you want to run a marathon, you won’t be able to do it overnight. If you don’t see the results you want soon, don’t give up … give it time. In the meantime, be happy with your progress so far, and with your ability to stick with your goals. The results will come if you give it time.
Make it a rule never to skip two days in a row. This rule takes into account our natural tendency to miss days now and then. We are not perfect. So, you missed one day … now the second day is upon you and you are feeling lazy … tell yourself NO! You will not miss two days in a row! Zen Habits says so! And just get started. You’ll thank yourself later.
Always think positive. Monitor your thoughts. Be aware of your self-talk. We all talk to ourselves, a lot, but we are not always aware of these thoughts. Start listening. If you hear negative thoughts, stop them, push them out, and replace them with positive thoughts. Positive thinking can be amazingly powerful.
Simple, right? That is what makes them so successful. Be good to yourself and say nice things. Throw out those negative terms that make you feel alone and embrace the journey. Besides, nobody talks about my friends that way. ghouston@mvhospital.net
It doesn’t seem to matter what those promises are. It could be a promise to do whatever it takes to extend their lives by breaking addictions, or accepting medical treatment. Or it could just simply be the promise to be there for a child’s baseball game. If there is no true motivation to do the work it takes, there is always “failure” waiting for those promises.
Discipline;
is said to be the glue that holds our intentions together when motivation fails. The only fault in that is if you still “fail” to do those things that you say you want to do, Not only are you “unmotivated” but “undisciplined” also. Psychologically this is a big double whammy, and king of the best ways to beat yourself up with. I see so many people stuck in this space between motivation and discipline. Shooting volleys back and forth between what they want and their ability to get it until they are lost. Depression takes over and then “failure” becomes the gigantic monster in their life that stands at the door of every dream and aspiration shouting “don’t go in there” and “only go in if success is guaranteed”.
Stop this bus, I want to get off.
In order to help give the “Failure” monster his pink slip from your life. Here are a few ways that I have my clients find passion and joy from their journey to their healthiest life. Build a mental voice that praises them not punish and forever stop the Motivation-Discipline tennis match.
Make it a pleasure. One reason we might put off something that will help us achieve our goal, such as exercise for example, is because it seems like hard work. Well, this might be true, but the key is to find a way to make it fun or pleasurable. If your goal activity becomes a treat, you actually look forward to it. And that’s a good thing.
Give it time, be patient. I know, this is easier said than done. But the problem with many of us is that we expect quick results. When you think about your goals, think long term. If you want to lose weight, you may see some quick initial losses, but it will take a long time to lose the rest. If you want to run a marathon, you won’t be able to do it overnight. If you don’t see the results you want soon, don’t give up … give it time. In the meantime, be happy with your progress so far, and with your ability to stick with your goals. The results will come if you give it time.
Make it a rule never to skip two days in a row. This rule takes into account our natural tendency to miss days now and then. We are not perfect. So, you missed one day … now the second day is upon you and you are feeling lazy … tell yourself NO! You will not miss two days in a row! Zen Habits says so! And just get started. You’ll thank yourself later.
Always think positive. Monitor your thoughts. Be aware of your self-talk. We all talk to ourselves, a lot, but we are not always aware of these thoughts. Start listening. If you hear negative thoughts, stop them, push them out, and replace them with positive thoughts. Positive thinking can be amazingly powerful.
Simple, right? That is what makes them so successful. Be good to yourself and say nice things. Throw out those negative terms that make you feel alone and embrace the journey. Besides, nobody talks about my friends that way. ghouston@mvhospital.net
Friday, March 18, 2016
March Motivation
MARCH MOTIVATION
Spring is in the air! It’s March and as we all know in Idaho, the weather changes every hour, or even more often. Personally, even though there can be rain, wind, snow, sunshine, clouds and more, it’s exciting because the days get longer! Longer days mean warmer weather and more sunlight are on their way. That, alone, encourages me to be more active for the shear excitement of getting outside.
In January, my husband and I rescued 2 dogs from the local shelter and they have been an awesome addition to our family! We have only had them 2 months now, but the more comfortable they get, the more we get to see their personalities blossom and their never-ending excitement to see us when we get home from work. As their owners, we have a responsibility to make sure they are getting exercised the way they need to. Considering the longer days and warmer times ahead, we have already jump started spring by getting outside with them for longer periods of time and really enjoying ourselves. We’ve loved taking them to the local high school near our home on the weekends, letting them run free while we get our workout in around the track. They burn out all of their energy in about the first 10-15 minutes and then trot next to mom and dad as we run the track and finish our workouts. Not only does this allow both of us to get our exercise, but the dogs are much calmer and well behaved the rest of the day.
Starting this new journey of dogs added to our family and the way it has excited me to do exercise in different ways has also had me thinking about other ways to add in activity and incorporate them as well. Check out the article from discovery.com for some neat ideas!
1. Interval Walk **This is one my husband and I already do and we’ve loved it!**
"So many pet owners consider walking their pets a chore, like making the bed," says Peterson. "Instead, think of it as a way for you both to get exercise, as an essential part of your pet's good health." A quick walk down the block to pee and back isn't enough activity, he says.
Multiple short walks a day may be best for very young, very old, or physically challenged dogs, but for other pets, take longer strolls that increase your pet's heart rate (at least 15 to 20 minutes), which will boost his metabolism.
2. Fetch Tease for Abs
Crunch and tone your tummy while your dog sprints to play fetch.
How to: Grab your pet's favorite fetch toy and get down on the floor in sit-up position. Hold the toy as you do a sit-up, and pretend to toss it as you reach the top. Fido will chase after it, only to realize you still have his toy. Do another sit-up, and pretend to toss the toy again. Try to get in as many reps as you can until your dog stops chasing and playing along.
3. Squat Tease
Firm your butt and thighs while your dog gets his jump on.
How to: Stand with legs shoulder-width apart. Squat and tap your dog with his favorite toy. As you rise, lift the toy above your head; your dog will jump up for it.
4. Dogstacle Course
This is circuit training for you and your pet.
How to: Place fitness gear throughout your backyard, as though you're creating an obstacle course (only do this in a fenced-in area). Think fitness step, bosu ball, jump rope, hula hoop, etc. Place your dog on a leash and briskly walk through the course together. At each station, stop and do a specific exercise, like modified push-ups on the step or balancing moves on the bosu ball. Some well-trained dogs may sit still while you work out, but if he doesn't, no biggie. If your pooch runs off, that's part of the fun — you'll both get a good sprint when you chase him to bring him back. Your dog will love the quality time with you and the fast-paced walking between your stations.
5. Dog Tag
Just like the game you played as a kid, this is good sprinting exercise for you and your pooch.
How to: You're it: "Tag" your dog, then start running around your backyard and let him chase you. After a few minutes, you'll both get your heart rates soaring.
6. Fetch Races
Your dog won't be the only one playing fetch in this game.
How to: Head to your backyard or a park and throw your pup's favorite toy — only this time, race her to pick it up (a great way to get your blood pumping). Then wrestle the toy from her grasp, toss, and race her for it again.
7. Dog Stairs
Climbing steps together will sculpt your legs and help your pup burn off his breakfast.
How to: Leash your pooch and pick a long staircase, either in your house, or perhaps the bleachers at a nearby school. Go up and down the stairs with your pet by your side, and vary the way you step for a more challenging workout: Take steps two at a time, widen your stance so you step up in a "V," run up the steps sideways, and more.
8. Cat "Light" Abs
We didn't forget about your kitty — she needs to stay active too. "Getting a feline to frolic can be hard work," says Cruz. "As cats leave their mischievous kitten stage of life, learning what makes your cat frisky can take some trial and error."
This move tones your tummy and gets your cat up and at 'em.
How to: Do sit-ups with a mini flashlight in each hand. At the top position, tighten your ab muscles while waving the flashlight beams back and forth on the wall — your cat will chase them.
9. Cat "Light" Cardio
A mock jump rope exercise with flashlights will get your heart pumping as your cat chases the light.
How to: Hold a mini flashlight in each hand, about 10 feet away from a wall. Pretend to jump rope (you're not actually holding a rope, just mimic the motion with your arms and legs). The light will bounce on the wall in front of you, and your cat will get a short burst of exercise as she tries to catch the light.
10. Curious Cat Curls
Sculpt your biceps while your cat jumps and stretches.
How to: Tie a light toy with a string to your dumbbells. Fluffy will go crazy trying to catch the toy as you curl up and down.
NOTE: Remember that pets can't sweat (they pant to cool down), so the best time to exercise outdoors is morning or evening, when it's not too hot.
Sounds obvious, but smaller or short-legged pets are probably not your best marathon training partners; they're not born to run long distances like Labs or retrievers. Instead, try shorter interval walks with sprints.
Watch for signs of exhaustion or overheating. Provide an ounce of water for every pound your pet weighs. If your pooch pants excessively or hyperventilates, his tongue and gums turn brick red, or he can't keep up and stands or lies listlessly, stop exercising and seek immediate veterinary care. These may be signs of a heat stroke, which is potentially fatal. Now you know the basics, so let's get started!
Spring is in the air! It’s March and as we all know in Idaho, the weather changes every hour, or even more often. Personally, even though there can be rain, wind, snow, sunshine, clouds and more, it’s exciting because the days get longer! Longer days mean warmer weather and more sunlight are on their way. That, alone, encourages me to be more active for the shear excitement of getting outside.
In January, my husband and I rescued 2 dogs from the local shelter and they have been an awesome addition to our family! We have only had them 2 months now, but the more comfortable they get, the more we get to see their personalities blossom and their never-ending excitement to see us when we get home from work. As their owners, we have a responsibility to make sure they are getting exercised the way they need to. Considering the longer days and warmer times ahead, we have already jump started spring by getting outside with them for longer periods of time and really enjoying ourselves. We’ve loved taking them to the local high school near our home on the weekends, letting them run free while we get our workout in around the track. They burn out all of their energy in about the first 10-15 minutes and then trot next to mom and dad as we run the track and finish our workouts. Not only does this allow both of us to get our exercise, but the dogs are much calmer and well behaved the rest of the day.
Starting this new journey of dogs added to our family and the way it has excited me to do exercise in different ways has also had me thinking about other ways to add in activity and incorporate them as well. Check out the article from discovery.com for some neat ideas!
1. Interval Walk **This is one my husband and I already do and we’ve loved it!**
"So many pet owners consider walking their pets a chore, like making the bed," says Peterson. "Instead, think of it as a way for you both to get exercise, as an essential part of your pet's good health." A quick walk down the block to pee and back isn't enough activity, he says.
Multiple short walks a day may be best for very young, very old, or physically challenged dogs, but for other pets, take longer strolls that increase your pet's heart rate (at least 15 to 20 minutes), which will boost his metabolism.
2. Fetch Tease for Abs
Crunch and tone your tummy while your dog sprints to play fetch.
How to: Grab your pet's favorite fetch toy and get down on the floor in sit-up position. Hold the toy as you do a sit-up, and pretend to toss it as you reach the top. Fido will chase after it, only to realize you still have his toy. Do another sit-up, and pretend to toss the toy again. Try to get in as many reps as you can until your dog stops chasing and playing along.
3. Squat Tease
Firm your butt and thighs while your dog gets his jump on.
How to: Stand with legs shoulder-width apart. Squat and tap your dog with his favorite toy. As you rise, lift the toy above your head; your dog will jump up for it.
4. Dogstacle Course
This is circuit training for you and your pet.
How to: Place fitness gear throughout your backyard, as though you're creating an obstacle course (only do this in a fenced-in area). Think fitness step, bosu ball, jump rope, hula hoop, etc. Place your dog on a leash and briskly walk through the course together. At each station, stop and do a specific exercise, like modified push-ups on the step or balancing moves on the bosu ball. Some well-trained dogs may sit still while you work out, but if he doesn't, no biggie. If your pooch runs off, that's part of the fun — you'll both get a good sprint when you chase him to bring him back. Your dog will love the quality time with you and the fast-paced walking between your stations.
5. Dog Tag
Just like the game you played as a kid, this is good sprinting exercise for you and your pooch.
How to: You're it: "Tag" your dog, then start running around your backyard and let him chase you. After a few minutes, you'll both get your heart rates soaring.
6. Fetch Races
Your dog won't be the only one playing fetch in this game.
How to: Head to your backyard or a park and throw your pup's favorite toy — only this time, race her to pick it up (a great way to get your blood pumping). Then wrestle the toy from her grasp, toss, and race her for it again.
7. Dog Stairs
Climbing steps together will sculpt your legs and help your pup burn off his breakfast.
How to: Leash your pooch and pick a long staircase, either in your house, or perhaps the bleachers at a nearby school. Go up and down the stairs with your pet by your side, and vary the way you step for a more challenging workout: Take steps two at a time, widen your stance so you step up in a "V," run up the steps sideways, and more.
8. Cat "Light" Abs
We didn't forget about your kitty — she needs to stay active too. "Getting a feline to frolic can be hard work," says Cruz. "As cats leave their mischievous kitten stage of life, learning what makes your cat frisky can take some trial and error."
This move tones your tummy and gets your cat up and at 'em.
How to: Do sit-ups with a mini flashlight in each hand. At the top position, tighten your ab muscles while waving the flashlight beams back and forth on the wall — your cat will chase them.
9. Cat "Light" Cardio
A mock jump rope exercise with flashlights will get your heart pumping as your cat chases the light.
How to: Hold a mini flashlight in each hand, about 10 feet away from a wall. Pretend to jump rope (you're not actually holding a rope, just mimic the motion with your arms and legs). The light will bounce on the wall in front of you, and your cat will get a short burst of exercise as she tries to catch the light.
10. Curious Cat Curls
Sculpt your biceps while your cat jumps and stretches.
How to: Tie a light toy with a string to your dumbbells. Fluffy will go crazy trying to catch the toy as you curl up and down.
NOTE: Remember that pets can't sweat (they pant to cool down), so the best time to exercise outdoors is morning or evening, when it's not too hot.
Sounds obvious, but smaller or short-legged pets are probably not your best marathon training partners; they're not born to run long distances like Labs or retrievers. Instead, try shorter interval walks with sprints.
Watch for signs of exhaustion or overheating. Provide an ounce of water for every pound your pet weighs. If your pooch pants excessively or hyperventilates, his tongue and gums turn brick red, or he can't keep up and stands or lies listlessly, stop exercising and seek immediate veterinary care. These may be signs of a heat stroke, which is potentially fatal. Now you know the basics, so let's get started!
Thursday, March 10, 2016
3 Second Guide to Better Nutrition
There is so much information out there about what to eat and
how much to eat; what foods are bad and what foods are good; what foods to eat
more of and what to eat less of; how much of each food you should eat, and so
much more. The list really does go on and on, but today I want to simplify how
you go about eating, and teach you how to make good nutrition decisions in just
3 seconds. Yes, you read that right, it takes just 3 seconds to get you on your
way to better nutrition.
For lasting results with your diet (and exercise), small
changes need to be made so that the changes can be implemented into habits.
Each small change can be used as a building block toward bigger changes and
habits. This 3 second guide to better your nutrition is a building block that
can be used as your foundation for your lasting success in your nutrition (and exercise).
So, how can 3 seconds make a difference in your nutrition?
The answer is that taking 3 seconds can help you change the way you think about
your food. There are 3 basic, fundamental questions you need to ask yourself
before you put any food into your mouth. Here are the 3 questions:
Am I Hungry?
Is It Smart?
How Much Do I Need?
If you ask yourself these 3 questions before putting any
food into your mouth, you will be able to make changes in your decisions about
healthy eating. Let’s talk in a little more detail about each of these
questions.
Am I Hungry?
This question focuses on listening to our physical body and
separating out hunger from our emotions – are we are having a craving, or if we
are actually hungry. Our bodies know how to tell us when we are hungry, and we
should eat when we are hungry. Do not deprive yourself of nourishing your body.
When you ask yourself if you are hungry, really think of it as “am I really
hungry, or do I just want to eat because of the situation”?
Is It Smart?
This question focuses on helping us to make better choices
with what we are going to eat. Is it smart is the difference between looking at
a plate of cookies, or, a bowl of broccoli. You will most likely know what is
smart and what is not smart. The power of this question is how to deal with the
situation when the food is not smart, and being able to ask how you can make
the food smart, or at least smarter.
How Much Do I
Need?
This question focuses on putting the meal or food into
context of your eating needs for the entire day. If you can think about fueling
your body for the whole day, it takes some pressure and guilt off of each
individual meal decision. Instead of saying you can’t have it because it isn’t
smart, you will begin to give yourself permission to have some of the “not so
smart” foods and be able to balance it with smart foods so it all fits into the
big picture.
The Big Picture
Ask yourself these three questions before putting anything
into your mouth, food or liquid. The goal is to answer yes to the first two questions
and then to determine how much you need. In this, you have given yourself
permission to eat, and are doing so thoughtfully. Make sure to stick to the
amount you decided when asking “how much do I need”. If you find yourself still
wanting more after you have eaten that amount, wait 15-30 minutes because it
takes that long for our bodies hunger signals to catch up to us and tell us
that we actually are satisfied.
Stay Tuned
Today we have talked about the 3 questions to ask yourself
before eating, but stayed tuned for my next few posts that take a look at the principles
behind the 3 questions so that you have all the tools you need to make healthy
eating a lifestyle. The posts coming up will help you answer the above questions
in more depth.
*Questions, need help, or want to know more, email me at mharris@mvhospital.net or schedule an appointment
to come talk to me.
Your health should be your priority. You are only given one
body to live in – treat it kindly!
Until next time,
Miranda Harris, CSCS, HFS
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