Now that we are getting into a more pleasant time to walk and take good care of our health, we should take the time to do what makes us healthier. The sun fills you with vitamin d, a very important supplement for your overall health, walking helps your balance and your figure, and eating right helps you to live longer with less illness.
I saw a program the other night that says all you have to do to help your own health is watch what you put on the end of your fork! You are what you eat ~ so eat healthy foods to maintain your body's efficiency and do some walking to make strides for better health.
Walking is my exercise program and has been for nearly 6 yrs. now. It is one of the best workouts around and although it is not exotic like many other fitness fads, it is FREE! and it is something we can do every day in our own neighborhood. Walking is linked to a lower risk of Type 2 diabetes, heart disease, and dementia. My walks clear my mind and helps me with daily stress, I center the walk on my needs instead everyone else's - it is for me! Walking improves blood pressure, cholesterol, stress and depression. Walkers reap the benefit of losing weight, too! I lost 50 lbs. doing it.
It is recommended that adults get 30 min. of moderate-intensity exercise five days of every week. Brisk walking counts so to benefit your health, boost your walking workout as you progress. A quicker walking pace turns your stroll into a cardiovascular exercise, but if a half hour of brisk walking is not feasible for you just start small. Just walk for 10 min. three times a day until you can handle 30 min. of continuous walking. Make it fun, too. Walk fast for a minute and then slow for a minute or modify your walk to suit your own lifestyle. I walk in the evenings and my goal is to add
2,000 steps to my day either brisk or moderate, I just do it. Remember this, Walking really welcomes everyone with open arms, so take a stroll and help your body to remain flexible and strong.
Food for Thought: Friendly Foods - High in fiber, moderate in potassium and phosphorus per serving -
Bell Pepper - raw, Cauliflower - cooked, Tangerine - fresh, and Green Beans, cooked. Seek out foods that will help you to maintain your healthly lifestyle. Keep foods in sight that you Should Eat!
Words of Wisdom: Enthusiasm and passion are two main ingredients for achievement.
Tuesday, March 13, 2012
Wednesday, February 1, 2012
~ February ~ A time for Valentine's and a Leap Year, too!
A worthy quote:
"The five most important words in the English language are, 'I am proud of you'." Dale Carnegie
MY PERSONAL CHANGE
Although I have a chronic disease, I am healthier today than I was 6 yrs. ago when diagnosed with Type 2 Diabetes. My health is measured by what I do and have done, not by the lab reports and pounds I've dropped. Though there is always room for improvement, I've made very significant and specific changes to my daily life with this diabetes. I walk for half an hour most days, I eat fewer processed carbs, and I cook healthier meals that result in far fewer restaurant meals and much less processed foods. I eat less fat and I consume more whole grains and fresh vegetables. These changes have resulted in "permanent" lifestyle changes and I still have some changes I can make or revisit, but the small changes already in place in my life have become awesome!
Learning to view my health-management issues as challenges helps me to successfully overcome issues with the right approach. "Personal change" is about strategy to improve yourself, not about guilt over little failures along the way. "Personal change" is about respecting your body's needs and finding healthy ways to meet those needs. "Personal change" is about nurturing my health and my spirit!
Diabetes is unlike any other chronic condition because you have to manage it yourself with specific goals in mind. Personal change is about commitment - always moving forward. Oh, slip ups will occur but that is not a collapse of your goal, it is just a small relapse. Start again and Move Forward!
Here are the Stages of Change:
* Pre-contemplation - a person is unaware that a change is needed or has no intention of changing.
* Contemplation - a person intends to change in the next few months and is aware of the benefits and
costs of change.
* Preparation - a person is ready to change or is already taking steps for change in their life.
* Action - a person has been making changes over the past few months.
* Maintenance - a person has successfully made changes for more than 6 months and is making every
effort to avoid slipping into past behaviors.
So, Nurture Commitment and Help yourself to Better Health along the way.
Happy Valentine's Day to All my viewers. See a small article by me in the Feb. issue of Reader's Digest, too!
A worthy quote:
"The five most important words in the English language are, 'I am proud of you'." Dale Carnegie
MY PERSONAL CHANGE
Although I have a chronic disease, I am healthier today than I was 6 yrs. ago when diagnosed with Type 2 Diabetes. My health is measured by what I do and have done, not by the lab reports and pounds I've dropped. Though there is always room for improvement, I've made very significant and specific changes to my daily life with this diabetes. I walk for half an hour most days, I eat fewer processed carbs, and I cook healthier meals that result in far fewer restaurant meals and much less processed foods. I eat less fat and I consume more whole grains and fresh vegetables. These changes have resulted in "permanent" lifestyle changes and I still have some changes I can make or revisit, but the small changes already in place in my life have become awesome!
Learning to view my health-management issues as challenges helps me to successfully overcome issues with the right approach. "Personal change" is about strategy to improve yourself, not about guilt over little failures along the way. "Personal change" is about respecting your body's needs and finding healthy ways to meet those needs. "Personal change" is about nurturing my health and my spirit!
Diabetes is unlike any other chronic condition because you have to manage it yourself with specific goals in mind. Personal change is about commitment - always moving forward. Oh, slip ups will occur but that is not a collapse of your goal, it is just a small relapse. Start again and Move Forward!
Here are the Stages of Change:
* Pre-contemplation - a person is unaware that a change is needed or has no intention of changing.
* Contemplation - a person intends to change in the next few months and is aware of the benefits and
costs of change.
* Preparation - a person is ready to change or is already taking steps for change in their life.
* Action - a person has been making changes over the past few months.
* Maintenance - a person has successfully made changes for more than 6 months and is making every
effort to avoid slipping into past behaviors.
So, Nurture Commitment and Help yourself to Better Health along the way.
Happy Valentine's Day to All my viewers. See a small article by me in the Feb. issue of Reader's Digest, too!
Thursday, January 5, 2012
New Year 2012
" BE AT WAR WITH YOUR VICES, AT PEACE WITH YOUR NEIGHBORS, AND
LET EVERY NEW YEAR FIND YOU A BETTER PERSON."
~ Ben Franklin ~
WINTER GUESTS
I'm never sad when days grow short and blooming season ends;
when mornings wake up kissed with frost and leaves pile up again.
I scatter seed on the ground each day when I arise,
and keep a hopeful gaze alert for guests from the skies.
They may not wear a dazzling blume, or sing the loudest song,
but I know they're here to stay for all the winter long.
Throughout the frigid crystal months, of solitude and snow,
they come on brittle, sleety days, or when it's 10 below.
I'm never sad when days grow short, my happiness depends
on knowing that the table's set for all my Feathered Friends.
~ Kathleen Ernst ~
LET EVERY NEW YEAR FIND YOU A BETTER PERSON."
~ Ben Franklin ~
WINTER GUESTS
I'm never sad when days grow short and blooming season ends;
when mornings wake up kissed with frost and leaves pile up again.
I scatter seed on the ground each day when I arise,
and keep a hopeful gaze alert for guests from the skies.
They may not wear a dazzling blume, or sing the loudest song,
but I know they're here to stay for all the winter long.
Throughout the frigid crystal months, of solitude and snow,
they come on brittle, sleety days, or when it's 10 below.
I'm never sad when days grow short, my happiness depends
on knowing that the table's set for all my Feathered Friends.
~ Kathleen Ernst ~
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