Change Your Bad Habits....Your Life Depends On It!

I tend to get very reflective this time of year with my thoughts.  Something about the end of the year does that to me.  I'm a deep thinker, always have been.  So as I sit here eating my morning meal (pictured above), I am consuming the last piece of bread I have in my house.  It's organic, of course, but flour will be leaving my diet come January 1.  I will be posting the article I am writing about that nutritional plan in the next day or so.

 

Sometimes I wonder why I bother to care so much about other people's well-being, as it seems most people don't give proper attention to their own health, as it is reflected by what they eat that tells me that. I have an extensive background in nutrition and exercise, some 30 years.  I've had some more formal training with certifications and diploma, but I have logged countless hours of self-study during that period.  For years I went back and forth with my eating habits and my exercise, never being consistent and sticking with it. By the time I was 38 in 2000, and my dad died, I was at my heaviest weight in my life...200 pounds! I'm only 5'5-1/2"! The stress of my dad's illness turned me to comforting myself with the wrong foods, and the pounds packed on.

 

Fast forward to 2009, even though I had experienced a good weight loss several years previous, I still wasn't where I needed to be, and now health issues were creeping in.  Frantic to get it under control, I turned to Western medicine for an answer.  It didn't help, in fact it intensified the problem.  I started using some herbs and was able to get the situation under control, albeit, I would find just temporarily.  Eastern medicine to the rescue! The last 6 years though have been tough ones, as the issue didn't completely go away, and I found out in 2014, I was literally feeding the problem.  Months before that when I made a big change in my diet and exercise, it was as if the flood gates of Hell had opened.  Once again I found myself struggling to get through a health crisis.

 

In 2011, I embarked upon certification as a personal trainer.  I was doing pretty good that year, consistently working out at the gym, and improving my eating habits, knowing this is what I needed to do.  At the end of the year, I took a pretty bad fall....and that knocked me off the wagon. 2012 and 2013 were bad years.  I went back to old habits and by the beginning of 2014, I was in poor shape.  I had packed on the pounds and was back up to just over 162.  Also, my health issue had resurfaced, and serious anemia had set in.  By April, I knew I had to get a handle on this once and for all.  I just simply could not continue to go on this way.  I was close to being hospitalized.

 

The diet was the first thing to be addressed, and over night I went cold turkey...no more refined white flour or refined white sugar, no red meat (was causing inflammation issues in my thumb where I had developed arthritis), no junk food, no fast food, no deep fried food.  Fortunately, I had given up soda pop many years before.  And no alcohol.  I wasn't big on drinking to begin with.  Occasional red wine when I did.  Back to the gym to get the weight off.  By the end of 2014, I was 34 pounds lighter, and was the smallest I'd been since I was in high school.  The health issue is now under control, I have maintained my weight loss within 4 pounds, and I've never felt better!

 

So, all this said to get to my point.  I have experienced seeing many friends deal with serious health issues this year, and unfortunately have lost two young friends in 2015.  I have long been fascinated with how the human body works, and amazed, yet sad at how much abuse it can take.  We do so many things that are bad for us, and seemingly we get away with it...in our 20's...our 30's....our 40's.  But then late 40's early 50's arrive and we start seeing we are reaping what we sow.  I have blogged about this before. We are each responsible for what we eat, that being said, it is our own fault when things go awry because of it.  I have had a lot to deal with, and took the necessary measures to regain my health.  I can only hope I have not done irreversible damage.

 

I hear it all....the 'reasons', which are just excuses really.  Moderation is a word that comes up.  I totally get it.  People are way sensitive about their eating habits, especially when they have poor ones.  Nobody wants to give up the bad stuff, it tastes so good, any hey, I 'deserve' it!  I've been there, done that, and I can tell you from personal experience, it is not worth the repercussion. I consistently tell my friends I am here to help, that I care.  Sadly, it seems to fall on deaf ears.  When I do hear from someone, it is because something unfortunate has transpired, and now they realize the need to change. It's ok.  I'm still here for you even after the fact.  I would like very much to stress prevention however, not damage control. Either way, I'm here to assist you in dealing with it. We can work through it, but understand it will take patience and consistency...and yes, those poor eating habits will have to go, there is no way around it!

 

It may seem that eating right isn't any fun. Well, let me tell you, being sick and unhealthy is not any fun. Being overweight and unhealthy is hard...losing weight is hard, but is worth the effort to ensure improved health. You've got to stick with this...everyday.  It's not a fad, it's a lifestyle.  The foods I prepare and eat taste good.  It takes preplanning, effort and time.  Convenience foods are over processed, fast food is cheap...don't jip yourself, you're worth more than that.  I truly don't miss what I've left behind.  Once you start reaping the benefit of feeling better, you will realize you didn't know you could feel so good! That's a big payoff!  You don't have to wait for the new calendar year to roll over, start today! Change your bad habits....your life depends on it!

Protein - An Important Part of Your Diet

 

There are many important things to consider when it comes to what you eat.  Carbohydrates get a lot of attention these days, but I want to focus on protein.  Although carbs play an important role along with protein, I believe most people eat too many carbs and the wrong kind.  That's a whole other article!

 

Protein isn't just for people who are involved in weight training.  Just your 'average Joe' needs 56 grams (men) or 46 grams (women).  It is an essential nutrient that helps you to lose weight, and yes, increase muscle mass.  That is important when you are involved in strength training.

 

 

The 'one size fits all' method doesn't set well with me, as there are several factors that need to be taken into consideration when determining how much.  I believe using your body weight to calculate this is much more accurate.  To do this, you will need to convert your weight in pounds to kilograms (body weight divided by 2.2) If you are not lifting weights, you can take that figure times .8. So an inactive 150 pound person would need about 54 grams of protein a day. (150 divided by 2.2 = 68.1 x .8 = 54.48) If you are lifting weights, take your kilogram figure times 1.5 or 2 to determine your need. 1.5 for moderate or times 2 for more intense workouts.

 

So where are the best sources of protein? I am going to list non-dairy choices.  Number one is eggs.  This is a very versatile food that contains healthy fats, antioxidants and lots of vitamins.  The whites are almost entirely protein while the yolk contains nutrients and fat.  Chicken and turkey breast without the skin.  Oats. Even though cooking time is longer, steel cut is best.  This grain assists in regularity and contains magnesium, manganese and vitamin B1.  Broccoli...one of the best vegetables you can include in your diet.  Raw, steamed or grilled it boasts vitamin C and K, potassium and fiber.  One cup = 3 grams protein and only 31 calories.  Tuna, rich in Omega-3 fatty acids.  One cup contains a whopping 39 grams of protein.  Lean beef.  A great choice is bison. Always choose lean cuts. A 3 oz. serving gives you 22 grams of protein and also iron and B vitamins.  Quinoa. (pronounced 'keen-wah') is a grain that is a seed.  Dubbed a 'superfood', it is easy to add to homemade soups (don't need to cook it before adding), and has a short stove-top cook time.  One cup provides 8 grams of protein and offers fiber, minerals and antioxidants.  Adding beans (black, kidney, garbanzo) will boost your protein intake from 38 to 40 plus grams protein per cup and also low in fat.

 

Adding quality protein to your diet is quite simple.  It will require some pre-planning and prep, but it is well worth it. Consider eating 5-7 small meals instead of just three...this will give your body a constant supply of nutrients and keep your energy levels even.  Whether you are an 'average Joe' wanting to eat healthier or into consistent strength training, protein will support muscle repair, increase muscle growth and expedite recovery.  Something for every 'body'...protein...an important part of your diet...everyday! Be well, live well....because living 'well' is the best revenge!

Soup-er Easy Black Bean Soup (Recipe)

Beans are a quick and easy go-to food....I love adding them to homemade soups. This recipe has just five ingredients.

 

 

1 carton organic vegetable broth

1 can organic diced tomatoes

1 can green beans

1 can organic black beans

8 oz. orzo (uncooked)

 

 

Rinse and drain black beans, drain green beans.  Put all ingredients in a large pan.  Heat until orzo is cooked. Season with fresh ground black pepper and Bragg Organic Sprinkle. Enjoy with hot, homemade bread and organic butter!

 

 

 



Functional Fitness and Nutrition

 

 

There are approximately 640 skeletal muscles within the typical human, and 206 bones. We were meant to move...a lot! There are many kinds of exercise, however each type in some way benefits our bodies. It is important to train your muscles to work together so that daily tasks are performed in the best way possible.  By utilizing upper and lower muscles at the same time, functional fitness exercises also emphasize core stability.  Regular exercise not only benefits mind and body, it can help prevent serious disease.

 

Programs for such vary in intensity and there is no shortage of them on the Internet. Stability balls, kettlebell and even yoga can aid in getting your body into shape.  Of course, the first thing necessary is, you have to do it! Not just occasionally or on the weekend, but consistently. If you are not comfortable with the atmosphere of a gym, you can purchase equipment for home use at a reasonable cost.  And should you need assistance with the use of the products, there are personal trainers who can come to your home.  Should you venture into the gym and are unfamiliar with the use of the equipment, most gyms have personal trainers on staff who can give you an overview of proper use.

 

 

Along with exercise, diet needs to be addressed and brought in check. My nutritional philosophy is that of clean eating. How exactly that is defined depends on who you ask. Jack LaLanne, the godfather of fitness (1914-2011) consumed a mainly vegetarian diet with daily home juicing, so lots of fruits and vegetables, whole grains and occasionally some fish.  One of the most popular today by Tosca Reno includes lean red meat, poultry, fish, eggs, fruits and vegetables, and whole grains. It leans heavily on foods being prepared at home. Mine is similar to both, so most do not vary much. No refined white sugar or refined white flour, no junk food (potato chips, pop, etc.), no fast food, no deep fried food, rarely ever alcohol (maybe 4 oz. red wine a couple times a year). I prefer to prepare my own food that way I know what's in it. I rarely darken the doorstep of a restaurant door.

 

This may seem overwhelming, but it really is not.  It's simply getting back to eating the abundance of your food in its natural, whole, raw state.  Your taste buds will adapt, just have your focus and mindset where it needs to be and you will be successful. Have a strategy, map out a written plan with goals...short-term and long-term.  Be informed...educate yourself regarding your personal health/exercise needs.  Consider a moral support system. Place yourself around people who will encourage what you are doing, not those who are out to sabotage your efforts. There are several big holidays just around the corner that typically entail a lot of eating and snacking on foods that are not healthy. Overeating is a serious issue, and more so during the upcoming months. Do not let that deter you.  You don't have to wait for the new calendar year to turn over to have healthy eating habits and get in shape. One of my favorite sayings came from a quote I saw from Runner's World.  "If you think you can, you can.  If you think you can't, you're right."

Learning To Run - A Novice Perspective

 

I have been anticipating writing this blog for a while now. I wanted to get a little more 'experience' under my belt! So now I write this, fresh off my first 5k running race, which indeed was an experience, albeit one of mixed emotions for me. From my novice perspective, comes much thought regarding running. I've always been a walker, and I have participated in countless 5k walking events over my adult years.  I can say now, walking vs. running is quite different!

 

So, why the change? Well, there is a story behind it.  When I got back into the gym and seriously made the commitment to be dedicated to lifting weights, I naturally wanted to work toward fit abs.  This has been an ongoing challenge for me, as I have an issue that makes it even harder to obtain that.  So in my quest for this elusive prize, I did some web surfing to try to find an answer.  What do I need to be doing to get this? The answer was aerobic...either swimming or running.  Well, I don't swim...I drown well...so the only other choice was running.  I had been doing HIIT (high intensity interval training) in the gym on the treadmill.  I determined I needed to 'take it to the streets'.  It was time!

 

So, I was off and running...literally! I started May 30th.  Probably a bad time to begin....as Midwest humidity was in full swing.  I didn't let that deter me though.  Sweat....there was a lot of that! I was certainly continuing on whether I felt like it or not.  About this same time, the company I work for sent out an email regarding an event that employees could participate in put on by the Indiana Sports Corp called 'Corporate Challenge'.  I had disregarded the email when it first came through, and actually deleted it.  After I started running, I began thinking perhaps I should reconsider.  So I did.  I told a co-worker who was one of the team leaders for the event, to give me a month to see how I like running and I would give her an answer as to whether I would participate. By the end of June, my answer was 'yes'...I would run in the 5k....and also a half mile run that was offered.

 

The days, weeks and months passed...finally the time was approaching.  During my training, I learned and encountered so much.  That in itself was a new experience.  What is nice, is I continue to amaze myself in what I am capable of doing once I put my mind to it.  Mindset is a strong tool! My first week into running, I got my first 'injury'.  I developed a blister under a toenail. Yipes! It is now, all these months later, back onto the road to recovery.  I have doctored and babied it all this time.  You do what you have to do.  I learned from that.  I switched over to running sandals to avoid a repeat of that.  I knew that I would need to invest in a good pair of running shoes with doing a competitive 5k.  (See picture above).

 

I started off running 1.5 to 2 miles.  My first run that I recorded with my app 'Map My Run', which a friend told me about, registered around 11 on pace.  That was my starting point.  It naturally varied over time. I had a few in the 8's....some short sprints, and many in the 9's and 10's, and even a few more 11's.  I think I'm so used to having such good workouts in the gym on weight lifting, that being up and down with running was frustrating. I was doing well with the shorter runs, around 2 miles.  When I started doing longer runs, my time suffered, but I knew if I was going to run 3.1 miles in a race, I needed to know I could run that far.  Getting a good time along with the distance was a big challenge...one I have not conquered yet.  I did interval training, taking one day, usually a Saturday and running one mile as fast as I could.  Another day, I'd run a longer distance and not worry so much about pace...then I'd have a couple days where I would put the two together.

 

To just say, 'get out there and run', didn't seem right to me.  There is a lot to be aware of and a lot to know. Injury can obviously sideline you, and I don't like unpleasant 'surprises', that's no fun.  I didn't do that when I started working out in the gym when I was in my 20's.  I learned what to do in order to avoid injury.  I've not had an injury because of lifting weights wrong...yes, I've had sore muscles for sure...but no injuries...that's because I educated myself.  I had opportunity when I was finishing up my CEC's (continuing education credits) for my personal trainer certification to take a course regarding 'preventing running injuries'.  Wow...what a great opportunity to learn about running.  It was very informative.  It has been so useful to me, because I can also apply what I studied.

 

I am a person who thrives on goal-setting.  Goals are not a means to an end.  They are part of the journey...not a destination, because once you set a goal, then reach it, you set another goal and so on and so on.  With this first competitive run in the rear view mirror, I do have more goals on the agenda.  I continue to strive to do better and be better.  As long as I keep my mind on the positive I will continue to improve.  I do not compare myself against anyone else.  I am unique, as you are.  The body achieves what the mind believes.  When I say, 'yes, I can', then I know I will.  I have overcome a lot.  I continue to tear down obstacles, and that is encouraging.  I have come a long way, and still have far to travel.  My personal motto is, 'never give up, never give in, never back down'.  I will either find a way, or make one.  Be unstoppable!

My results from my first competitive 5k:

 

 



Veggies and Pasta with Tuna (Rebel Fitt Exclusive Recipe)

Even though we're preparing to enter into the Fall season, there's still plenty of time to enjoy some 'lighter' fare...and pasta with veggies can't be beat...add in some tuna, and you've got a nice carb/protein combination.  Following is a Rebel Fitt exclusive recipe:

 

 

Veggies and Pasta with Tuna

 

5 oz. can tuna

2.25 oz can sliced black olives

8 oz. organic Fusilli pasta

1/2 small organic cucumber

1 cup organic broccoli florets

1/4 cup each organic orange, red and green pepper, celery

1/2 cup balsamic salad dressing

1-gallon sealable storage bag

 

 

Drain tuna and black olives.  Cut veggies in small bite size pieces...cook pasta according to package directions...drain.  Dump all into the gallon bag, add salad dressing, seal bag and toss well.  Pour into a bowl, cover with lid or plastic wrap and refrigerate at least 4 hours or overnite to mix the flavors.  Enjoy!



Bean and Veggie Medley - Recipe

Summer is a great time to eat cold foods...and what better way to get more protein than with some beans and veggies? This is a great meat-free dish...paired with organic bread and some sun-brewed tea makes a satisfying meal.  Another B-Fitt! exclusive recipe...share with family and friends.

 

1- 15 oz. can organic black beans

1 - 15 oz. can organic garbanzo beans

1/2 small can sliced ripe olives

1 large organic Roma tomato

2 stalks organic celery

1/2 small organic onion

1/2 organic green pepper

1/3 organic cucumber (burpless variety)

1 Tablespoon raw organic chia seeds

Additional seasonings to taste: pepper, dill weed, Braggs Organic Herb Sprinkles

 

 

Rinse and drain beans and olives.  Cut tomatoes, celery, onion, green pepper and cucumber into small pieces.  Add all ingredients along with seasonings and stir well.  (Note: you can leave the seeds in the tomatoes...good source of lycopene) Refrigerate several hours and serve cold.  Enjoy!