Superior Foods for Optimal Nutrition

Superior Foods for Optimal Nutrition

Eggs, meat, fish, nuts, seeds, and cheese are good sources of amino acids

 

“Superior Foods for Optimal Nutrition

Created by:  Karen D. Wilson owner of EmbracingAging.us

Superior Foods for Optimal Nutrition

Superior Foods for Optimal Nutrition are full of anti-oxidants, vitamins, and minerals but they also contain amino acids, which are the basic structural building blocks of proteins. Proteins make up the bulk of all your cells structure. They also act as enzymes for cellular reactions.

Amino Acids  There are eight essential amino acids. The supplements can be found here on Amazon.com

  • #1 = Tryptophan which reduces anxiety and depression, helps with migraines, helps the immune system, reduces heart spasms, it is also a natural relaxant and aids in normal sleep, taken with Lysine it reduces cholesterol levels in the blood.
  • #2 = Lysine improves the formation of bone cartilage and connective tissues, it aids in the absorption of calcium, it aids in the production of enzymes, hormones and the production of antibodies that help fight diseases and illness.
  • #3 = Methionine is the supplier of sulfur which prevents problems with hair, nails, and skin. Methionine aids in the liver’s production of lecithin reduces liver fat and helps protect the kidneys. Methionine also aids in reducing bladder irritations and infections and promotes hair growth.
  • #4 = Phenylalanine keeps you awake and alert. Also, phenylalanine produces a chemical that transmits signals between the brain and the nerve cells. Phenylalanine helps to improve memory and also reduces hunger pains.

Amino Acids Continued

  • #5 = Threonine aids in digestion and intestinal tract functions; it also helps reduce liver fat.
  • #6 = Valine calms emotions and aids with mental vigor; it also aids with muscle coordination.
  • #7 and #8 work together; they are Leucine and Isoleucine, they help to produce essential biochemical components in the body, production of energy, stimulate the brain and aid with alertness.

 Non-essential amino acids.

Arginine improves immune response, promotes wound healing, aids in the regeneration of the liver, and is needed for muscle growth.    Tyrosine aids in healthy functioning of the thyroid and pituitary glands helps to improve memory and transmits impulses to the brain.

Glycine is required during cell production to release oxygen, it also aids in the production of essential hormones in the immune system.

Serine is essential in storing glucose in the muscles and liver, also aids in the immune system and produces a fatty acid cover to protect nerve fibers.    Aspartic acid aids in the removal of ammonia from the body and protects our body from the poison until it is expressed through the urine.    Glutamic acid helps improve mental capacities, aids in healing ulcers and helps with fatigue.

More about Amino Acids

Alanine is a source of energy for the muscles, brain and nervous system. Alanine produces antibodies that help the immune system.    Cystine is an anti-oxidant and aids in the protection against pollutants, it can help slow the aging process, it is necessary for the production of the skin.   Proline is vital in the functioning of joints and helps to strengthen the heart muscle.

Taurine is necessary for the removal of free-radical waste from the body.  It is a factor that is necessary for changes that take place during aging.    Histidine is found in the blood. Histidine is used to treat several diseases such as RA, (rheumatoid arthritis) ulcers, and anemia. These are just a few of the amino acids that are essential in your diet for better health.

It is very important that you choose foods that are rich in amino acids as well as vitamins and minerals for your health.  Once again you can find them on Amazon.com.

 

More Superior Foods for Optimal Nutrition

Superior Foods for Optimal Nutrition contain the highest numbers of amino acids, vitamins, and minerals. If you go to Google and type in superfoods, you will find several sites, all telling you about the same thing, that eating a natural diet will protect you from several diseases and illnesses.

Superior Foods for Optimal Nutrition

Foods that are grown organically and in rich healthy soil, contain key nutrients. Grow your own vegetables to ensure nutrition content and reduce the need for pesticides.

Here are the ones that most people agree on, they are readily available in markets: Apples, avocados, tomatoes, bananas, cabbage, carrots, garlic, onions, potatoes, sweet potatoes, oranges, cantaloupe, broccoli,  watermelon, dry beans, spinach, kale, salmon and other oily fish, flaxseed, oats, soya, blueberries, cranberries, squash, almonds, beets, ginger, olive oil, tea, chili peppers, mushrooms, papaya, pineapple, kiwi, mangoes, apricots, pumpkin, walnuts, yogurt, parsley, sage, rosemary, cinnamon, Brussel sprouts, lentils, pomegranates, concord grapes and brazil nuts.

True Superior Foods for Optimal Nutrition

True Superior Foods for Optimal Nutrition are grown in rich soil.  The way food is grown will play a major part in getting the necessary ingredients to benefit to your diet. It is absolutely true that you need a variety of foods that react together to improve nutrition within the body.

Here is excellent information from Web MD about healthy food combinations that make a world of difference in nutrition’s function in the body.

Eating food as close to its natural form as possible is best for improving health and preventing disease. Vegetables, fruit, whole grains, nuts, and legumes are great examples of foods that are rich in a combination of important vitamins, minerals, fiber, protein, antioxidants, and more.

Here are just a handful of examples in which different nutrients and components in food work together:

  • Pairing broccoli with tomatoes could be a match not only made in Italy but in health heaven. In a study to be published in the December 2004 issue of the Journal of Nutritionprostate tumors grew much less in rats that were fed tomatoes and broccoli than in rats who ate diets containing broccoli alone or tomatoes alone, or diets that contained cancer-fighting substances that had been isolated from tomatoes or broccoli. The take-home message: A lycopene supplement may not hurt, but the whole tomato will probably help more. And a tomato eaten with broccoli helps a lot more.
Superior Foods for Optimal Nutrition

Broccoli and Tomatoes work together becoming Superior Foods for Optimal Nutrition

 

  • Antioxidants like vitamin C and vitamin E; isoflavones from soybeans; and other compounds are thought to be important in slowing the oxidation of cholesterol — which is as important to reducing your risk of congestive heart by disease as lowering your blood cholesterol levels. Antioxidant protection is a complex system that includes many nutrients and phytonutrients. You need all of them for maximum effect.

“Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals.”

 

Superior Foods for Optimal Nutrition

Olive oil is a good choice for optimizing nutrient absorption

  • Three B vitamins (folic acid, vitamin B-6, and B-12) TOGETHER reduce the level of an amino acid that, in high levels, is thought to damage artery linings, leading to heart attacks and strokes.
  • Test-tube studies have shown that vitamin C and the phytoestrogen found in various fruits and vegetables, whole grains, and beans (including soy) work together to inhibit the oxidation of LDL “bad” cholesterol.
  • A recent study found that the phytochemicals quercetin (found mainly in apples, onions, and berries) and catechin (found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component of blood that plays an important role in forming clots. Platelets’ clumping together is one of several steps in blood clotting that can lead to a heart attack.

Dietary Factors

  • The Mediterranean-style diet is a perfect example of food synergy because it includes several healthful food patterns. (It’s rich in plant foods, whole grains, legumes, and fish; low in meat and dairy products; and contains more monounsaturated than saturated fats because of its emphasis on olives, olive oil, and walnuts.) A recent study concluded that the Mediterranean diet may reduce the prevalence of both metabolic syndrome (a condition that includes excess body fat, high blood fats, and high blood pressure) and the cardiovascular risk that goes along with it.
  • Several dietary factors — including saturated fat and, to a lesser extent, cholesterol — work to raise cholesterol in the human body. Several others, like plant sterols, soy protein, soluble fiber, and foods such as oats and nuts, help lower blood cholesterol levels. Your cholesterol levels are determined less by the intake of one particular nutrient than by your overall diet.
  • Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

Choose Avacado

  • Researchers measured how phytochemicals were absorbed after people ate lettuce, carrot, and spinach salad with or without 2 1/2 tablespoons of avocado. The avocado-eating group absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene (both of which help protect against cancer and heart disease), and 4.3 times more lutein (which helps with eye health) than those who did not eat avocados. Find Avacado Oil here
Superior Foods for Optimal Nutrition

Avocado is one of the healthiest fats you could choose to go with vegetables and fruits to maximize nutrient absorption.

What Researchers Have Found

  • In lab studies, Cornell University researchers found that apple extract given together with apple skin worked better to prevent the oxidation of free radicals (unstable molecules that damage cells and are believed to contribute to many diseases) than apple extract without the skin. Researchers found that catechins (a type of phytochemical found in apples). When combined with two other phytochemicals, had an effect that was five times greater than expected.
  • Studies have indicated that oats may help protect against heart disease. Besides being one of our best sources of soluble fiber, oats contain a laundry list of other healthful compounds, including beta-glucan; a beneficial amino acid ratio; magnesium; folic acid; tocotrienols; and a phytochemical so far identified only in oats — avenanthramides. The protective effect of oats is thought to come from the collective effects of all of these components.

All these examples remind us of just how complex nutritional relationships are. In my opinion, Mother Nature knew what she was doing when she created plant foods: There is magic in the packaging. This is true for most foods.

Exceptions

There are however exceptions; Wild salmon, tomatoes, broccoli and broccoli sprouts, kale, spinach, garlic, onions, blueberries, walnuts, pomegranates, depending on how and where they are grown.

Then there’s goji berries, mulberries, goldenberries, sauco berries, acai berries, noni fruit, mangosteen fruit, bee pollen, royal jelly, green tea, sea vegetables, quinoa, and umeboshi plum.

 

Superior Foods for Optimal Nutrition include Sea Vegetables 

Superior Foods for Optimal Nutrition

Sea Vegetables are an incredible source of nutrition

 

Sea vegetables are truly superior foods, they contain significant amounts of protein and they also contain all the minerals found in the ocean.

They offer 10 to 20 times the vitamins and minerals found in plants grown on land with just a few exceptions. Farming for the world, has in some regions, depleted our soils of the necessary nutrients that plants absorb.

Some farmers also use chemicals and pesticides on our crops.  Chemicals and pesticides are non-selective and destroy the micro bacteria and microfungi that is digested by the plants.

Sea Vegetables:  Special thanks to OneMinuteJuice.com for the excellent information they provided about Sea Vegetables.

The sea veggies are not really plants

Even though most of us actually believe this, it is not quite true. Sea Veggies are algae. There are even a few stores that brand the sea vegetables as algae, probably because people would definitely not be receptive of that. This is not just a market term that people use. The algae is actually a food filled with vitamins and minerals, and most of it can be consumed by humans. Well, the sea vegetables are actually algae, and knowing that the algae family is comprised out of thousands of different types, the sea veggies are versatile and healthy!

The first three are:

  • Arame

    – an interesting and stringy variety of the algae called arame, this is a variety of seaweed that contains a sweeter taste than all the other algae varieties. This is a seaweed that is highly consumed by Asian countries and is mostly connected to people who enjoy a long life. This is an algae-filled with Vitamin A, iron, calcium and many more minerals. Find Arame here

 

  • Dulse

    – most of the seaweed eaters are familiar with this particular algae because it is known to have a chewy substance. Also, it looks really cool. The dulse is pretty much known to help the people strengthen their bones because of its presence of calcium, magnesium, and iron, and of course, quite a decent amount of potassium as well. Find Dulse here

 

  • Hijiki

    –  The hijiki seaweed does not need any introduction whatsoever, because it is known to be quite the powerful sea vegetable. When it is used in dishes, it has a stringy look.  It tastes rather bold and interesting. Also, this seaweed is filled with nutrients, among which magnesium, calcium, Vitamin K, iron, fiber, and iodine. Find Hijiki here

The last four are:

  • Kelp

    – the kelp is an excellent source of Vitamin C. Which is also a fuel for the responses of the immune system. The color of this particular seaweed varies from green to deep brown.

 

  • Kombu

    – this is a popular ingredient in plenty of Japanese dishes. All you need to do is take a small strip and put it in some water to simmer on low heat for about 45 minutes or more. It will turn into a broth filled with minerals. Use the broth to cook your veggies or grains inside it, and there it is – a healthy and excellent meal! The kombu is considered to be incredible when it comes to slowing down the aging process. Find Kelp/Kombu here

 

  • Nori

    – This is the seaweed that is used in sushi rolls. Usually, Nori comes in a baked form and has a green hue to it when it is being delivered to your table. You usually see this as a seaweed wrapped around hand rolls. If you are fond of sushi, you are probably fond of hand rolls too. Well, the good news here is that you have been getting a lot of health benefits from consuming them! The nori is filled with B vitamins, as well as healthy amino acids and fatty acids. Also, it has been said that it is anti-cancer too. You can even find the nori seaweed baked, in little chip bags, because most of the grocery stores happen to have them. Usually, they are a bit salted and taste pretty refreshing. They are perfect for a midday snack. Find Nori here

Superior Foods for Optimal Nutrition

Sushi is a delicious way to get sea vegetables into your nutrition plan

 

  • Wakame

    – this particular seaweed looks something like taffy and it is mostly found in Asian soups. It is a seaweed loaded with magnesium, which is a mineral that we usually don’t get enough of.  Find Wakame here

 More health benefits

The health benefits that come with the seaweed are literally neverending. The iodine, naturally found in the seaweed can help people who are suffering from thyroid issues.  Seaweed lowers blood pressure and has anti-inflammatory properties. Furthermore, the seaweed is quite low in calories. Even if you put a lot of it in a soup, you will not get more than 30 calories. Finally, the seaweeds are filled with lignans, which are related to a lowered rate of breast cancer in Japan. So basically, the seaweed is our friend.

Some heavy metal concerns

The density of nutrients in the seaweed comes from its ability to absorb plenty of minerals, kind of like a sponge does. But this is one beneficial attribute that can lead to a seaweed danger. When it comes to seaweed, it can absorb toxins too, particularly arsenic, from the nastiness of the ocean waters. So, when looking to buy seaweed, go fully organic. To be fair, a lot of scientists have limited the intake of arsenic by the seaweeds, but you would want to stay on the safe side, just in case.

In the end, the benefits that come with sea vegetables are quite interesting. This is why adding these algae into your regular dietary plan can only add up to your health benefits. As you already know, adding seaweed in your regular dieting plan is not that difficult at all. They have an excellent taste that goes well with plenty of dishes. So, make sure you regularly enjoy your sushi, or consume the algae as a healthy afternoon snack, because you will be doing your body a favor.

Choose Foods Wisely

When you purchase an apple from the store, it could be lacking some of the minerals that the soil once provided, minerals that are essential to our health. This is not true for the sea vegetables, the ocean is still productive, we have yet to destroy it and therefore it is a rich source for your health. Kelp, blue-green algae, spirulina, chlorella, dulse, alaria, sea lettuce, Irish moss, kombu, wakame, and nori are all rich in vitamins, minerals, and all the essential amino acids.

 

Determine What’s Best for You

If you are already suffering from a disease or illness or you’re prone to certain diseases or illness, due to family history, then there are a few things you need to know. 118 degrees will cook vegetables without killing their nutritional value.

You cannot eat as much as you need, which is 8 to 10 servings a day, but there is a solution, you can juice your way to health. The food pyramid has changed which came as no surprise to me, I still have trouble with this type of system, not everyone needs the same things, and every person on this planet is different and has different nutritional requirements.

If I said there is a child’s shoe in a size 6 in this lovely shade of turquoise blue. It’s perfect, and brand new. Here, it’s for you.  Well no matter how perfect the shoe is, it’s not able to meet your adult needs.  Nutrition is the same way.  You should check in with your doctor.  Blood tests will help the evaluation of vitamins and minerals.

Superior Foods for Optimal Nutrition Terms

Vitamins = nutrients that are necessary for your health.  A shortage or an excessive amount for extended periods can cause health problems.

Minerals = Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Polyphenols are phytochemicals. Polyphenols are abundant in natural plant-based food sources containing antioxidant properties. Researchers have found over 8,000 identified polyphenols.  These include tea, wine, chocolates, fruits, vegetables, and extra virgin olive oil,  just to name a few.

Superior Foods for Optimal Nutrition Terms continued

Carotenoids = they are in the dark coloring of the skin of fruits and vegetables (pigments), they are also anti-oxidants; there are dozens of carotenoids.

Free-radical = they disrupt living cells by attacking them, free radicals are missing an electron and they steal one from other cells, they are responsible for all diseases and illness due to their damage. Free-radicals are in air and water pollution, and in junk foods, we eat. You can not escape from them; they are a part of life. Free-radical damage accumulates with age if you do not protect yourself.

Anti-oxidants = they neutralize free-radicals by donating their extra electron; all anti-oxidants have an extra electron. Anti-oxidants protect us from free-radical damage. Anti-oxidants are scavengers; they prevent cell and tissue damage which leads to disease and illness.

Nutrients taken in combinations equals synergy.   These combinations cause the nutrients to become more powerful than when taken alone.

Dark Rich Colors

Superior Foods for Optimal Health

Get the most nutrition from foods with the darkest richest colors

 

Notice that the list above states that people agree that blueberries are superior food. Not all foods have been studied, What does this mean for you? Be wise and eat fruits and vegetables that have the darkest and richest colors, in combinations, to receive maximum benefits.

Unlisted Fruits and Vegetables

Just because a fruit or vegetable may not appear on certain lists of healthy foods, do not dismiss them from your diet. Most foods grown in the ground, or harvested from the sea have nutritional value to contribute to the health and longevity of the human body.

Let’s continue our research and find the best solutions for our health.

Beans may reduce the risk of heart disease; lentils support heart health; berries of all kinds have synergistic effects and are scavengers of free-radicals; citrus fruits are all full of anti-oxidants; vegetables steamed on low heat are a great source of fiber and complex carbohydrates; sea vegetables are bursting with carotenoids, vitamins, minerals, and amino acids and can be found in many forms, tablet or powder.

Food for Thought

Sea vegetables support your whole body; green leafy vegetables are bursting with eye health nutrients as well as supporting the heart, brain, and bones.

Nuts help reduce the risk of heart disease; oats are a prime source of complex carbohydrates and full of fiber. Cold water – wild fish, not farm raised, contain beneficial omega-3 fatty acids, necessary for coronary heart health.

Wild salmon, trout and tuna all contain different amounts and should all be consumed; seeds and nuts help balance hormones and have anti-oxidant activities; soy packs a punch

Different Nutritional needs between Men and Women

There is plenty of research that shows men and women need different nutrients to support biological needs. Men need to protect themselves against prostate cancer, bladder cancer, testosterone levels, sperm counts, heart disease, and high blood pressure. Men should add five tomatoes, or five servings of tomato sauce, a week to their diet to protect them from prostate cancer.

Three oysters a day have the full day’s supply of zinc which is essential for the male reproductive system, testosterone, and sperm counts. Men are three times more likely to get bladder cancer than women. Broccoli, Brussel sprouts, and cabbage, when eaten five times a week, shows a reduction in this disease according to the studies.

Eating a handful of unsalted peanuts every day helps lower your bad cholesterol levels, helping to reduce the risk of heart disease.

Potassium

Potassium can reduce the risk of high blood pressure and stroke. Avocados, bananas, roasted acorn squash, beans, potatoes, watermelon, and other melons can help reduce your chances of developing high blood pressure.

Men and primarily women need to protect themselves against gallbladder disease, breast cancer, and fight osteoporosis. Women tend to be anemic due to low iron levels, and women suffer from menopausal hot flashes.

Women with low vitamin C levels are more likely to develop gall bladder disease than those with higher levels of vitamin C. Papaya has twice the amount of vitamin C than an orange.

Flaxseed

Flaxseed is rich in lignans. Lignans are like estrogen.  Make sure to get the seeds and grind them in a coffee grinder. You put them on cereal or mix in the muffin mix.  There are no lignans in flaxseed oil; lignans have effectively slowed tumor growth in women that already have breast cancer. Find flaxseed here

Superior Foods for Optimal Health

Flaxseed is also known as linseed

Vitamins

Vitamin K along with vitamin D and calcium are all important nutrients for fighting osteoporosis. Women that get enough vitamin K are 30 percent less likely to suffer fractures in their later years. Collard greens are the best source for this protection.  Although dark green leafy vegetables, Brussel sprouts, spinach, and broccoli are also good sources.

Women tend to be lower in iron than men due to menstruation and this can cause severe fatigue. To get the highest doses of iron you should try buffalo meat.  You get an easily digestible 3 milligrams of iron in a 3 oz portion of this very lean meat.

In later life, women tend to suffer from the dreaded hot flashes. A half cup of tofu contains 30 mg of isoflavones. These are plant chemicals that have a structure that is similar to estrogen. This may offer some relief from hot flashes.

 

Juicing

For men and women alike, make sure to add superior foods to your diet.  Such as; sea vegetables, mangosteen fruit juice, Goji berry juice, or other berry juices.

Mangosteen Fruit

The Mangosteen fruit is native to South East Asia, it has been studied for 20 years by independent labs and doctors for its medicinal uses; it contains 25,000 anti-oxidants, the highest number ever found in one food source, it contains amino acids as well as a vast majority of vitamins and minerals.

The Mangosteen fruit is native to South East Asia, it has been studied for 20 years by independent labs and doctors for its medicinal uses; it contains 25,000 anti-oxidants, the highest number ever found in one food source, it contains amino acids as well as a vast majority of vitamins and minerals.

They are native to Turkey; they are high in vitamin C, iron, calcium and protein. Goldenberries are native to Colombia and Peru, Sauco berries are native to South America, Umeboshi Plum is native to Japan, Noni fruit is native to Polynesia. The Acai berry has 30 times more antioxidants than blueberries, all eight essential amino acids, and trace minerals. The list goes on, but what you eat is up to you, your health is in your hands. Find Mangosteen powder here

Superior Foods for Optimal Nutrition

Mangosteen is an excellent way to get Superior Food for Optimal Nutrition

Thanks to Nutritionandyou.com they had this lovely bit of information about mangosteen fruit.

Health Benefits of Mangosteen

  • Delicious and juicy, mangosteen is one of the popular tropical fruits. It comprises of an impressive list of essential nutrients which required for normal growth and development and overall nutritional well-being.
  • It is moderately low in calories (63 calories per 100 g) and contains no saturated fats or cholesterol. Nonetheless, it is rich in dietary fiber (100 g provides about 13% of RDA).
  • Mangosteen is a good source of vitamin-C and provides about 12% of RDA per 100 g. Vitamin-
  • C is a powerful water-soluble antioxidant. Consumption of fruits rich in vitamin-C helps the human body develop resistance to combat viral flu and help scavenge harmful, pro-inflammatory free radicals.
  • Fresh fruit is a mild source of B-complex vitamins such as thiamin, niacin, and folates. These vitamins are acting as cofactors the help the body metabolize carbohydrates, protein, and fats.
  • Further, it also contains a splendid amount of minerals like copper, manganese, and magnesium. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure. Thus, it offers protection against stroke and coronary heart diseases.

A Doctor can help

Consult with your doctor.  Get some blood tests to help you see where the holes in your nutrition are for important vitamins and minerals. Everyone is different and other people’s nutritional requirements may be different than yours. Continue to read and listen to the information. Ultimately, make an informed decision for yourself.

 

Superior Foods for Optimal Health

Let your Doctor know about your nutritional adjustments and get the all clear for food and drug interactions.

 

I see no need for reinventing the wheel, so I would like to give credit where credit is due and say a big thank you to Dr.Axe for this information on fermented vegetables.

Superior Foods for Optimal Nutrition include fermented foods

 Top 10 Fermented Foods for Health

Food ferments as it steeps allowing sugars and carbs interact with bacteria, yeast, and microbes. This changes the chemical structure of the food. Choosing fermented foods such as milk and vegetables is a great way to preserve them.  Also, fermentation makes nutrients more absorbable.

1. Kefir

A fermented milk product, (made from cow, goat or sheep’s milk) tastes like drinkable yogurt. Kefir benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics.

2. Kombucha

Kombucha is a fermented beverage made of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process once combined with sugar. Do fermented foods like kombucha contain alcohol? Kombucha has trace amounts of alcohol but too little to cause intoxication or even to be noticeable. Other fermented foods, such as yogurt or fermented veggies, typically do not have any alcohol. Find Kombucha here.

3. Sauerkraut 

Sauerkraut is one of the oldest traditional foods, with very long roots in German, Russian and Chinese cuisine. For example, Sauerkraut means “sour cabbage” in German.  Although the Germans weren’t actually the first to make sauerkraut (it’s believed the Chinese were). Made from fermented green or red cabbage, sauerkraut is high in dietary fiber, vitamin A, vitamin C, vitamin K, and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese, and magnesium.

Store-bought sauerkraut isn’t all fermented.  Especially the canned/processed kind. Fermented sauerkraut is refrigerated.

Superior Foods for Optimal Health

Fermented sauerkraut is refrigerated, stored in glass jars, and labeled fermented.

4. Pickles

Fermented pickles contain a remarkable amount of vitamins and minerals, plus antioxidants and gut-friendly probiotic bacteria a.k.a. probiotics. Cucumbers pickled with vinegar makes the pickles taste sour. However, this doesn’t lead to natural fermentation. Cucumbers ferment with salt and water to make pickles.

When choosing a jar of pickles, look for “lactic acid fermented pickles”. Made by a manufacturer that uses organic products and brine. Then refrigerates the pickles, and states that the pickles have been fermented. If you can find a farmers market, you’ll get some of the best probiotics for your health.

Top 10 continued

5. Miso

Miso is created by fermenting soybeans, barley or brown rice with koji, a type of fungus. It’s a traditional Japanese ingredient in recipes including miso soup. Find miso here.

6. Tempeh

Create tempeh by combining soybeans with a tempeh starter (which is a mix of live mold). When it sits for a day or two, it becomes a dense, cake-like product that contains both probiotics and a hefty dose of protein too. Tempeh is similar to tofu but not as spongy and more “grainy.” Get your make at home kit here.

7. Natto

Natto is a popular food in Japan consisting of fermented soybeans. Here’s a fun fact, the Japanese eat Natto for breakfast occasionally. and commonly combined with soy sauce, karashi mustard, and Japanese bunching onion. After fermentation, it develops a strong smell, deep flavor and sticky, slimy texture that not everyone who is new to natto appreciates.

8. Kimchi

Japanese cooks add Kimchi to Korean recipes like rice bowls, ramen or bibimbap.  Make Kimchi with fermented cabbage, plus spices like ginger, garlic and pepper, and other seasonings. 

Superior Foods for Optimal Nutrition

Kimchi, A fermented Korean food

 

Fermented dairy

 9. Raw Cheese

Goat milk, sheep milk, and A2 cows soft cheeses are particularly high in probiotics, including thermophillus, bifudus, bulgaricus and acidophilus. In order to find real fermented/aged cheeses, look for cheese that has NOT been pasteurized. The label should indicate that the cheese is raw and has been aged for six months or more.

10. Yogurt

You might ask, “Is yogurt the same as fermented milk?” The answer is, yes. Yogurt and kefir are unique dairy products. They are highly available and one of the top probiotic foods that many people eat regularly. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too.

I recommend when buying yogurt to look for three things. First, that it comes from goat or sheep milk if you have trouble digesting cow’s milk; second, it’s made from animals that are fed grass; and third, that it’s organic.

What about other foods like vinegar?

Is apple cider vinegar a fermented food? Is balsamic vinegar a fermented food? What about bread?

Apple cider vinegar that is raw and contains “the mother” is fermented and contains some probiotics. Find it here.  It also contains certain types of acids like acetic acid. These support the function of probiotics and prebiotics in your gut. However, most kinds of vinegar available in the supermarket do not contain probiotics.

You can add one tablespoon of apple cider vinegar to a drink twice a day. Before breakfast and lunch or breakfast and dinner, add one tablespoon of apple cider vinegar in your meal, and then start consuming more fermented vegetables like sauerkraut and kimchi or drinking kvass to really boost probiotic levels.

Sourdough bread contains no probiotics. Fermentation helps make nutrients found in the grains more available for absorption and reduces antinutrient content that may make digestion difficult.

Words of wisdom

Being healthy is a journey.  We have to make choices each and every single day. What we will eat?  What we will do in the way of exercise?

Superior Foods for Optimal Health

Healthy living is a Journey. Living our best lives happens one day at a time.

 

Foods can be either healthy and medicinal or unhealthy and poisonous. Make healthy swaps to feel better and more energetic. Such as:

  • A baked potato is good, but a baked sweet potato is better.
  • Sour cream is good, but Greek yogurt is better.
  • Spaghetti is good, but spaghetti squash is so much better!

Substitutions like these are easy to make and easy on your wallet.  Furthermore, nutrition that satisfies me, reduces my cravings.

 

Food and drug interactions

Let’s not forget how medications can also play a very prominent role in clean eating.  Someone on blood thinners is not going to be eating food that promotes clotting (foods high in vitamin k)
Grapefruit is very problematic for all different kinds of medications.  You should check with your doctor to see if there are any foods that would be best avoided when beginning a new medication or introducing new food into your diet.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

 

Critical Vitamins You Need Now

Critical Vitamins You Need Now!!

Critical Vitamins You Need Now!!

In this post Critical Vitamins You Need Now, I share with you the vitamins you need today and why you need them for vitality. Run don’t walk to your nearest pharmacy to stock up on these Critical Vitamins You Need Now.

First up to bat is vitamin A

Look for vitamin A on Amazon

Vitamin A plays an important role in healthy night vision.  This year I started to notice that I was having trouble seeing well after dark. Naturally,  I was especially concerned with how unsafe I felt driving.  Researching vitamin A for this blog post helped me realize It’s likely a vitamin A deficiency.

Why would I think this is the case?  Well, I had gastric bypass surgery in 2007. Therefore I do not absorb vitamins and minerals the same way I did before I had the surgery.  Sure, I thought I was doing a good job supplementing my vitamins and minerals, however,  I’m realizing now that I have some holes to fill in my vitamin therapy routine.

When you eat vitamin A from vegetables, a.k.a. provitamin A, primarily beta-carotene.  Your body has to convert vitamin A to a usable form.  When you consume vitamin A from organ meats and fish it is absorbed by the body and is better utilized for good health.

Critical Vitamins You Need Now!!

Codfish oil is an excellent source of Vitamin A

Vitamin A is a fat-soluble vitamin.  This is to say when you eat carrots, put some grass-fed butter on them and the vitamin is better absorbed.

Because it’s good for your brain, heart, skin, kidneys, and vision. Vitamin A is also known as an anti-aging vitamin.

Next, on the list of Critical Vitamins You Need Now is Vitamin D3

You can find VitaminD3 on Amazon

Vitamin A and Vitamin D are bffs.  They need each other in a balanced way. If you take a lot of vitamin D and not enough vitamin A then vitamin D can deplete Vitamin A.  If you take too much vitamin A and not enough vitamin D you can increase your risk of vitamin A toxicity.  So I personally will be taking a good multivitamin that supplements my nutritional intake.

How is vitamin D important to our health? When our skin gets proper exposure to sunlight, Vitamin D is the sunshine vitamin.  You should be supplementing your vitamin D.  unless you live close to the equator.  It helps stabilize mood, protects the heart and fights certain kinds of cancer. It also supports the immune system brain and nervous system. Vitamin D also regulates insulin which helps protect you from diabetes.  Children need adequate amounts of vitamin D for healthy growth of bones and teeth.

Since the brain has vitamin D receptors it is understandable how this vitamin is important for memory.  Vitamin D may, in fact, help with Alzheimer’s and dementia. Have you ever heard of here after syndrome?  You walk into a room and say, “What am I here after???”  Happens to me more than it should. LOL!

Let me tell you about my granddaughter and her mood swings.  She was out of control.  We started her on a vitamin D supplement and we noticed a major improvement in her mood.  She was far less irritable and much more even-keeled. She was 8 years old at the time and it was remarkable how much it helped her. Even her teacher commented that she was doing so much better in school.

B complex vitamins make the list of Critical Vitamins You Need Now

B-complex vitamins contain the following: Find it on Amazon

  • B1 (thiamine):
  • B1 prevents beriberi (a disease-causing nerve inflammation and heart failure)
  • Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ (1).
  • B2 (riboflavin):
  • B2 riboflavin boosts the immune system. You can find it in nuts for a healthy snack.
  •  Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef, and mushrooms (2).

 

  • B3 (niacin):
  • B3 breaks down food into energy. Look for it in beans, peas, and lentils.
  •  Niacin also plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna, and lentils (3)

 

  • B5 (pantothenic acid):
  • B5 is important for healthy hormones. Broccoli and other cruciferous vegetables are an excellent source.
  • Pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt, and avocado are all good sources (4).

The Next Four B vitamins

  • B6 (pyridoxine):
  • B6 may decrease the risk of heart disease.  Bananas are a good source for snacking.
  •  Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes (5).

 

  • B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese, and liver are among the best food sources of biotin (6).

 

  • B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver, and beans or in supplements like folic acid (7).  Leafy greens, liver, and beans contain folic acid. Also, with the help of folic acid, healthy babies

 

  • B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production, and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy (8).
  • Also, it prevents anemia once considered a deadly disease called pernicious anemia.  Without it, you can not make enough healthy red blood cells.

Next, on the list of Critical Vitamins You Need Now is vitamin C.

Find Vitamin C on Amazon

Oh, I know everyone says they know all about it. But I’m going to remind you of its incredible performance as an anti-aging vitamin for skin.

Vitamin C is necessary for the formation of collagen.  It’s very beneficial to skin when taken internally and applied externally as a serum.  I personally had the best results when I took 2000 mg a day for the benefit of my skin.  Vitamin C is a very potent antioxidant. These conditions may be improved when taking vitamin C.

  • colds
  • asthma
  • bronchitis
  • Critical Vitamins You Need Nowcardiovascular disease
  • cataracts
  • glaucoma
  • high blood pressure
  • Parkinson’s disease
  • urinary tract infections
  • eczema

As a reminder to my readers, always check with your Primary Care Physician should you decide to implement any vitamin therapy for any particular condition.

Also on the list of Critical Vitamins You Need Now is CoQ10 and Ubiquinol.

Find CoQ10 and Ubiquinol on Amazon

Essentially, ubiquinol CoQ10 is a vitamin-like substance.  Made naturally in our bodies and plays a critical role in the creation of cellular energy. We make less of the heart-healthy nutrient starting around age 30. (1)

Coenzyme Q10 (CoQ10) is a fat-soluble, vitamin-like substance necessary for energy production in virtually every cell in the human body. An antioxidant, it also helps protect against cellular damage from free radicals. The body naturally produces CoQ10 in its oxidized form (ubiquinone) and its reduced form (ubiquinol). When your body levels of CoQ10/ubiquinol decline below a certain level, so does your health. (2)

It is a powerful antioxidant that helps to control the harmful effects of free radicals and oxidative stress, which is directly related to the aging process.

A Ubiquitous Conclusion

The word ubiquitous means “existing everywhere.” Ubiquinol is a molecule that plays important energy and antioxidant role in every cell in our body. Furthermore, I want to stress that aging, heart disease, blood pressure, and oral health challenges still require that you eat healthily, exercise, and work on lowering stress. Finally, No one supplement by itself can cure these challenging conditions. But for great support to help your body energize and balance against damage, ubiquinol can be a healing and solid part of your supplemental regimen. (3)

Finally, I’d like to introduce you to Pycnogenol a bonus to the list of Critical Vitamins You Need Now.

Critical Vitamins You Need Now

 

Find Pycnogenol on Amazon

Viva Labs Pycnogenol is sourced from a protected area of pine forest in southwestern France, grown exclusively under strict French forestry legislation for consumer quality and safety. It promises to be preservative and herbicide free.

Pycnogenol and High Blood Pressure

High blood pressure (hypertension) is one of the most important risk factors for cardiovascular disease. Studies on many blood pressure lowering drugs have shown that such treatment reduces the risk of stroke and coronary artery disease.

One small double-blind placebo-controlled study showed that treatment with 200 mg of Pycnogenol daily for 16 weeks reduced blood pressure (8).

Pycnogenol and Diabetes

A double-blind placebo-controlled study found that 100 mg of Pycnogenol daily improved blood sugar among 77 patients with type 2 diabetes (10). Pycnogenol was added to standard diabetic drug treatment.

Another, more recent study showed similar findings with lowering of glycated hemoglobin, suggesting better long-term control of blood sugar (9).

How Pycnogenol improves blood sugar in type 2 diabetes is not entirely clear. Insulin production does not seem to be increased.

Pycnogenol and Erectile Dysfunction

Erectile dysfunction (impotence) is a term used to describe the situation when a man can not get or keep an erection firm enough for sexual intercourse.

Erectile dysfunction affects 50 percent of men aged 40-70 years in the United States and is considered to be a significant public health problem (15).

Interestingly there appears to be a link between endothelial dysfunction, erectile dysfunction and coronary artery disease (16). In fact, erectile dysfunction may be one of the first indirect signs of coronary artery disease.

Because Pycnogenol can improve endothelial function and increase the availability of NO(nitric oxide), some experts have suggested that this substance may improve erectile dysfunction.

In a study of 21 men, 120 mg/day of Pycnogenol appeared to improve erectile dysfunction (14).

If you would like to know more about this supplement, please click here.

Check with your Dr. or Pharmacist before starting any new vitamin therapy to ensure that it is right for you.

 

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

10 Natural Anti-Aging Secrets

When it comes to these 10 Natural Anti-Aging Secrets, the key will lie in implementing as many of these as you possibly can.  So let’s get started on this fabulous list of anti-aging strategies.

1 on 10 Natural Anti-Aging Secrets

Plant-based diet

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10 Natural Anti-Aging Secrets

Research backs up health benefits of a plant-based diet.  Vegetarians are at a far lower risk for coronary heart disease and the risk continues to decline as they age. A plant-based diet provides tons of antioxidants and anti-inflammatory benefits reducing joint pain and preventing diseases related to aging.

Diseases such as type 2 diabetes, hypertension, and inflammation which contributes to the development of cancer.  Lowering bad cholesterol (LDL) is key in controlling the before mentioned diseases. Also worth mentioning is sticking to a plant-based lifestyle can prevent cognitive decline allowing us to be sharp as we age.

Even if we don’t go full on vegan today the science shows that adding in lots an lots of vegetables is one of the smartest things we can do for our health.

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10 Natural Anti-Aging Secrets

Grow your own food

Grow as much of your own food as you can care for and have room for.  This includes growing space and storage space.  When we have our own gardens, we know what’s in our food.  We don’t have to know what pesticides, fertilizers, and sprays were used to grow our food.

A lovely backyard garden gives us the opportunity to have fresh organic produce and the benefit of exercise that comes with garden maintenance.  Being outside in the fresh air and sunshine is not only good for the produce growing in your garden but is essential for your well being as well.  Being outside gives you some exposure to a critical vitamin that you get from the sun which is vitamin D.

There are so many great gardening resources online that finding good gardening tips, tricks, and hacks make gardening a really fun and healthy hobby.

Did you know that when a patient is admitted to the hospital having a heart attack, they are given an injection of 100,000 mcg of D3? This not only helps a patient during the episode but also improves the rate of repair and healing after the episode. (Read more about this research here) You should know that the further away from the equator you are the more likely you are to need to take a vitamin D3 supplement.  Between being outside and taking a supplement your vitamin D3 needs should be covered.

3 on 10 Natural Anti-Aging Secrets

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10 Natural Anti-Aging Secrets

Do more and automate less

This can be as simple as taking the stairs instead of the elevator.  Wash your own car, instead of driving through the car wash. Ride a bike and drive a little less often. Have a park nearby? Walk instead of drive.  Whatever you can do to move your body more, the better off you will be.

Americans love their convenient lifestyle. For example, driving to the corner market for milk and eggs, tossing a healthy frozen entree into the microwave for lunch, or hiring the local teenager to mow the yard and finally, drive through coffee. We are used to having so much at our convenience that it’s just expected.

Sometimes a gym can help when you need an easy way to get exercise. A home gym or a public gym or both are excellent options.

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Staying Employed or Volunteering

Keeping busy and feeling useful is paramount when it comes to anti-aging.  I have heard several accounts where a family friend retired from work. The next thing you know, their mental and physical health rapidly declined because a sense of purpose had been lost.

Isolation after retirement is a problem.  Everyone needs to feel connected and have a sense of belonging.  Along with this same line of thinking is the need to learn and to feel that we are continuing to develop and grow.

Naturally, the first line of defense is to retain physical health and strength to be able to enjoy part-time work or volunteering for a cause that we’re passionate about.  The remedy to physical frailty is strength training not to become a bodybuilder or to look like Schwartzenegger, but to be able to continue to do daily tasks without feeling fatigue and tiredness.  Too tired to work out?  Start slow and build on that.  Before you know it you’ll have some stamina and motivation to keep going forward with a sensible workout plan.

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Maintain an active Social life.

Number 5 is related to number 4.  People who live to be 100 reports have a strong sense of belonging and connectedness.  They report often that this is found in an organized spiritual community, that could be a church or mosque or synagogue.  Whatever way you choose to be connected to the community will be the way that is best for you. Don’t be afraid to try new things, but also don’t go too far out of your comfort zone either.  What we are looking for is a comfortable fit with a community of like-minded friends a community that is relatable to your core values.

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Be sure to get extra vitamin C.

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10 Natural Anti-Aging Secrets

This is the number one secret to firmer skin and fewer wrinkles. Vitamin C is a fundamental molecule for skins ability to make collagen. Using vitamin C in a topical application as well as in one’s diet is the ultimate defense in skins ability to promote cellular turnover.  Sun damage is repaired more efficiently with extra vitamin C. This is because this vitamin is a powerful antioxidant.  Oxidative stress caused by free radicals and environmental pollution can accelerate the damage to chronically exposed skin like our hands and faces.

Vitamin C is a water-soluble vitamin and we must have a steady stream of it to make a difference in the health of our skin.  A two-fold approach is best; using quality supplements and topical vitamin C serum is the ticket.

7 on 10 Natural Anti-Aging Secrets

Hydrate but not with just water

You need to keep a steady stream of electrolytes going throughout your system. Let me explain.  I drink a lot of coffee, therefore I am going to the bathroom often.  After a while coffee doesn’t do for me what it did in the beginning and that is because I have depleted my electrolytes.  Calcium, magnesium, potassium and sodium chloride a the common electrolytes.  When these are added to water electricity is created, the kind that gives us our energy.

These charged minerals are really important for the proper functioning of the body. Our muscles need electrolytes to proper contract and that includes our heart muscle.  Blood pressure is better when our electrolytes are in balance.  So go ahead and hydrate, but do be mindful of your body’s need for electrolytes found in enhanced waters and many sports drinks.

Mild dehydration can cause you to eat when you are thirsty and that causes overeating and snacking and grazing. Next, calories sneak up on you. When you think you’re doing alright but in reality, all you need to do to take control is to increase your water game. When I started drinking the minimum required amount of water 64 oz, I literally quenched my hunger and gone was my desire to sometimes feed thirst with food.  I essentially uncrossed my wires.  Instead of reaching for water, sometimes I reached for food, usually something sweet.

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Strength Training for muscle and bone care

Strength training improves bone density.  Which in turn improves balance and as we age we become more vulnerable to injury if we fall.  So with strong bones and muscles and good balance, we are more likely to catch ourselves when we fall.  Prevention really is the best medicine. Strength training decreases your risk for osteoporosis since strong muscles make for strong bones.

Healthy muscles also keep our body shape looking attractive.  When we look good, it’s a wonderful confidence booster.  One last perk from strength training is a healthy sex drive.  A healthy sex dive goes a long way to helping everyone feel youthful.

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Control inflammation

The first thing to do when it comes to fighting inflammation is to look at what you are consuming.  Different people are sensitive to different kinds of food.  A good example is gluten.  You don’t have to have Celiac disease to have a sensitivity to gluten.  Gluten is very inflammatory, but it is also very prevalent in our food.

So when replacing an inflammatory food with an anti-inflammatory food is to make it easy.  Like spaghetti, for instance, trade regular spaghetti for a gluten-free spaghetti.  It’s a great way to start down the path of what to find in the way of anti-inflammatory foods.  The same goes for vegetable oil, an easy swap is an olive oil, a much healthier choice.

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Get a better nights sleep

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10 Natural Anti-Aging Secrets

If you naturally sleep on your back, then I’ve got good news for you.  Sleeping on your back allows gravity to work for you and not against you.  It prevents wrinkles, neck and back pain and helps prevent sagging breasts.

Keep the temperature of the bedroom comfortably cool.  This allows for sound quality sleep.  Do use a small fan for white noise to block the sound of outside noise.  This works great for me due to the fact that I live in the city and I hear ambulances and motorcycles in the middle of the night.

Consider sleeping naked. It will keep you free from getting bound up in pajamas or nightgowns. Plus you’ll have an extra special bond with your partner that is healthy as can be for both of you.

Get enough sleep. Lack of sleep increases stress, which increases inflammation.  Tiredness leads to accidents and probably too much caffeine consumption.  Sleep is important for healthy radiant skin.  Cellular turn over occurs while we sleep and not just for skin, but for the entire body.  So get your beauty rest.  It’s very good for you.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

 

 

Top 5 Weight Loss Plans

Top 5 Weight Loss Plans

Determining which Top 5 Weight Loss Plans will best help you with your goals is a task that I sincerely hope to help you with today.

Weight loss is hard and to make it more challenging there is so much information to sift through that it can be daunting.

So without further ado, let’s get started sorting out the Top 5 Weight Loss Plans.

The Atkins Diet, Eat Right Not Less

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Top 5 Weight Loss Plans

First, in the Top 5 Weight Loss Plans is the Atkins Diet plan.  This is a low carb approach to weight loss.

Dr. Atkins, a well-known cardiologist, limited his patients’ intake of sugar and carbohydrates.

As a result, many of his patients successfully lost weight and kept it off – even though they had previously been unsuccessful on regular low-calorie diets!

The body burns 2 types of fuel. Sugar (carbs that are converted to sugar) and fat.  A person can be on a low-calorie diet but still consume too much sugar. Which fuels cravings for more carbohydrate which makes it difficult to lose weight.

Atkins claims that by consuming a low carb, low-calorie diet, a person is less hungry and more satisfied. This also helps reduce cravings for carbs.

100 DELICIOUS WHOLE-FOOD RECIPES: Not only are the recipes in this book low in carbs and sugar, but they also contain a healthy balance of proteins and healthy fats, and they are nutrient-dense.

MEAL PLANS TO HELP YOU ACHIEVE YOUR GOALS: Six full weeks of meal plans packed with variety, these healthy takes on classic comfort foods offer simple solutions for eating the foods we love in a healthier way.

Reviews:

Andrew says, “I’ve been looking for a decent diet program. I was going to try Keto but read somewhere that Keto was basically just the first stage of Atkins so I thought I would look into it and lo and behold they were releasing a new book. Arrived yesterday and so far it’s really good.

While I already knew some of the science behind it, it does a really good job of explaining the program for new people and the recipes look good although I do wish they had pictures for every recipe. While an Atkins veteran might not find this worth buying, anyone looking to start their weight loss journey should start here.”

Review:

Next, G. Taylor has this to say, “It’s a lifestyle, not a diet. Once you realize that you can lose all the weight you need to and keep it off. Take it from me. I lost 125 lbs and then went right back to old habits… hey, the diet is over. Gained 75 lbs back. 16 months ago I decided that “diets don’t work”! Now I live a low carb lifestyle and have lost 100 lbs. I am happier, look good and feel great! Again… it’s not a diet. It’s a lifestyle, and that means for LIFE.”

Review:

Finally, Kelly Faas had this to say, “Positives: The graphics and page layouts are nice.
Cons: The first 100 pages are all rehash of the Atkins program. Good info, but not what I was looking for. This is just old info that is being re-wrapped in a pretty bow for those who don’t know anything about the Atkins program.

The recipes are nothing new as well. Some are so simple they shouldn’t require a full-page recipe, but perhaps a page of “what you can do with an egg,” for example. Many of the recipes do not have pictures. I am a visual person and like to see what I am cooking should look like.

Overall: It is a good sized book, sturdy cover, nice pictures, the print is appealing…………..but if you have been working the Atkins plan for a while, you will be disappointed. If you are a newbie, looking for who Dr. Atkins was, the history of the plan and very basic information, then this is the book for you.

Number 2 on the Top 5 Weight Loss Plans is

The Keto Diet by Leanne Vogel:

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Top 5 Weight Loss Plans

The Keto diet claims humans thrive on high-fat, low-carb diets. The Keto diet claims also that scores of people around the world have discovered that a ketogenic lifestyle is a key to weight loss, disease prevention and intervention, and a more vibrant life. The Keto diet suggests gone are the days of constant hunger and low energy. This book leads you on a path to better health, a slimmer waistline, elimination of cravings, and endless energy.

I personally have tried ketogenic dieting and I have had success with losing weight. One thing is for sure, I was never hungry. Really helpful when you finally get serious about losing weight.  This is why I chose “The Keto Diet” as number 2 on the Top 5 Weight Loss Plans.

Author’s Biography

Leanne Vogel is the founder of Healthful Pursuit, best-selling author of over 11 health programs, host of The Keto Diet Podcast, and the creator of Fat Fueled living – a holistic, paleo-friendly approach to a ketogenic, high-fat diet. She has been in the field of nutrition since receiving her holistic nutrition certification in 2007. Leanne shares free videos, podcasts, recipes and keto-friendly resources on her blog, healthfulpursuit.com.

Reviews:

One review from D McC mentions that Keto has Beautiful illustrations, a very thorough and comprehensive guide to every aspect of keto you can think of, and also great recipes (all dairy free with the option of subbing in dairy).  Keto lists types of fats/oils, how to make kinds of nut milk, to different types of keto, to what to expect from side effects.

Review:

From Kathy Lonergan is this rave review:   The approach in this book offers so many options and is much more practical, the recipes are great and easy to make, and the ingredients are easy to find. This is the first time I’ve been able to stick with it for almost 3 weeks and am actually experiencing the benefits….loss of sugar cravings, more energy, less inflammation, and improving digestive issues.

My husband is really liking it too. He was miserable the last time we tried it but was willing to give it another shot. I highly recommend this book whether you’re just starting out or have experience with this way of life. Other books I’ve tried to read required a masters in some area of science to understand it all. this book is an easy and interesting read, for the everyday person.

Review:

Finally, this last review from Colorado Sun; Leanne is down to earth, relatable and clearly knows Keto like the back of her hand. This is my first experience with a Keto Diet; I’ve done Atkins several times. This diet is far superior to Atkins because of the focus on nutrition and quality of food.

I’ve been doing the Daily Fat Burner (the one suggested for nursing mothers) plan and much to my surprise it put me in ketosis the first week, even while I enjoyed fruit throughout the week. It is an all-encompassing textbook for Keto; really the only book you’ll need. I have been doing the dairy-free option and even though I went through cheese withdrawals I feel so much better. I highly recommend the book!

Number 3 in the Top 5 Weight Loss Plans list

The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss by Julene Stassou MS RD (Author)

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Top 5 Weight Loss Plans

The Mediterranean Diet is more than just a diet—it’s a sustainable way of life.”—Mark Sapienza, MD

Deciding to diet is easy, but finding and sticking to a diet long enough to keep weight off and feel the results isn’t always so simple. No one knows this better than the author and dietician Julene Stassou, who recommends the Mediterranean diet to anyone looking to leave fad diets behind for lasting results.

Serving up mouthwatering recipes and weekly meal plans alongside realistic routines for losing weight, The Mediterranean Diet Weight Loss Solution is your go-to reference for a long-term lifestyle change. Not just another diet book to help you lose weight.

Reviews:

This review from Gerri states, “after a heart scare, cardiac doctor recommended a (low sodium, low carb) Mediterranean diet. Thank you, doctor! Having no idea what a Mediterranean diet looked like…I turned to Amazon for a solution. Enter the Mediterranean Diet Weight Loss Solution! I am so glad I ordered this reasonably priced book. The recipes are so easy to follow and normal foods.

The dishes are so flavorful and filling, you feel like you must be cheating. The included, complete shopping lists simplify the grocery buying and planning. I do modify and lower the salt just a bit, to accommodate our low sodium needs. We don’t really notice as the Mediterranean spices add so much flavor to the dishes! I highly recommend this book! My husband and I have each lost 20 pounds in just over three months.”

Review:

This next review by Mary Babcock speaks volumes: ” Who knew eating healthy could be so delicious. I am in week 2 of the plan and have enjoyed every meal. The ingredients for the meals are at my local store, and I live in a smaller community. The recipes are easy to follow, and the utensils needed to cook the meals are normal utensils.

highly recommend this book as I feel better, the food is delicious, it is easy to prepare, and simple to find in stores. If a person reads the intro, the recipes, and purchases items on the already prepared shopping list, it is a near painless process to move to healthy/delicious food.

Prior to purchasing this book, I did little to no cooking. Reading the recipes and suggestions for preparation prior to cooking has proved to be most effective at facilitating the cooking process even with a novice cook like me. I am losing weight, which is somewhat of a surprise as I feel satisfied (not deprived or starved).”

Review:

Allie O. says, “This is a fabulous book and I would highly recommend it! It has encouraged me to be more mindful of what I’m eating as well as what I’m purchasing at the supermarket and feeding my children. It has motivated me to take my bicycle, walk, take the stairs…and it includes various strength training exercises that are clearly outlined.

The recipes are delicious and easy to prepare and focus on “whole foods”. The Mediterranean Diet is not just a weight-loss plan, it’s taking a holistic approach to creating better daily habits as they relate to food and exercise. The book is laid out in an easy to read format with wonderful photos!

Not only is the Mediterranean Diet extremely healthy it also leads to longevity. So for that reason, this plan is number 3 on the Top 5 weight loss plans.

The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy by Marla Heller

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Top 5 Weight Loss Plans

The DASH diet (Dietary Approaches to Stop Hypertension)

The DASH diet isn’t just for a healthy living anymore–now it’s for healthy weight loss, too. Using the newest DASH diet research, bestselling author, foremost DASH dietitian and leading nutrition expert Marla Heller has created the most effective diet for quick-and lasting weight loss.
This is the only book to bring you the latest updates for the DASH diet, integrated with the latest weight loss research, which works synergistically to maximize results. This effective and easy program includes menu plans, recipes, shopping lists, and more. Everything you need to lose weight and get healthy!
Readers will enjoy a diet rich in fruits, vegetables, low-fat and nonfat dairy, lean meats/fish/poultry, nuts/beans/seeds, heart-healthy fats, and limited amounts of whole grains.
Banished are the empty calories from refined grains and added sugars. The result: improved metabolism, lower body fat, improved strength, and cardiovascular fitness–with the diet plan proven to lower cholesterol and blood pressure without medication, and without counting calories!

Reviews:

J. Adams says, “This book has helped me tremendously! My doctor recommended the Dash Diet for my high blood pressure. I have to say, it was not easy to break my addiction to sugar. Phase one (2 weeks) is painful. I failed a few times before finally breaking through and sticking with it.

Review:

I had SO much success on phase one, I was afraid to move on and reintroduce fruit and whole grains to my diet so I remained on it for another 2 weeks. In one month of following the diet closely, I lost almost 20 pounds. My blood pressure dropped so dramatically that my medication had to be significantly decreased.
 I did not do the exercise as recommended in the book due to very low energy levels but imagine that if I had, I would have lost more weight. I highly recommend this book to anyone who has high blood pressure or cholesterol and wants to lose weight.

Review:

Next is Misty Dawn’s review. “When my doctor suggested this instead of medication, I figured it was worth a try even though I was not very excited about it. Totally easy read and so helpful. I’ve recommended it a few times already. No one ever thinks a diet will make the difference, but this one made all the difference for me.

Review:

Finally, Temis Clark says in part,  “I bought the book back in December, but didn’t start the program until 01/13/2014. The book is basically divided in 2: 14-day plan for quick body reset and results, during which carbs and fruits are completely removed, and another 14 days where both of them are slowly reintroduced. The purpose of the first 14 days is to stabilize blood sugar and get rid of cravings, and does it work!

I’ve been in the movies, and not eat popcorn. I sat 2 days ago with my nephew while he ate Doritos and popcorn while watching a movie back home and I didn’t even blink.

On the first 7 days, I lost 3.3 lb, my swollen (fat) belly has reduced a great deal, my hands are starting to look more like an adult’s and not a baby’s. I haven’t really been hungry since I eat every 3 hours or so, but smaller portions, and I get full with a lot less on every meal. This program is great.

I have friends and family members who struggle with hypertension so this one’s for you. I really liked this one for number 4 of the Top 5 Weight Loss Plans

Dr. Neal D. Barnard has been at the forefront of cutting-edge research on what it really takes to lose weight and restore the body to optimal health. Now, with his proven, successful program, in just three short weeks you’ll get fast results-drop pounds, lower cholesterol and blood pressure, improve blood sugar, and more. With Dr. Barnard’s advice on how to easily start a plant-based diet, you’ll learn the secrets to reprogramming your body quickly:

· Appetite reduction: Strategically choose the right foods to naturally and easily tame your appetite.

· Metabolism boost: Adjust eating patterns to burn calories faster for about three hours after each meal.

· Cardio protection: Discover the powerful foods that can help reduce cholesterol nearly as much as drugs do in just weeks.

Whether you are one of the millions who are anxious to get a jumpstart on weight loss or who already know about the benefits of a plant-based diet but have no idea how or where to start, this book is the kickstart you’ve been waiting for.

Complete with more than sixty recipes, daily meal plans for the 21-day program, tips for grocery shopping, and more, this book will teach you how to make the best food choices and get your body on the fast track to better health.

Reviews:

Francesca says this about the plant-based diet, “I have been on the diet for 4 weeks now, as it made me feel a lot healthier, I don’t miss meat, fish, eggs or dairy… I am surprised, I thought it would be much harder. There are so many things to replace the protein, without all of the fat.

I have lost 6 lbs, but better than that I feel good. I consider myself to be well educated in foods and nutrition, but I learned so much from this book, it is very well written and so easy to understand. I highly recommend it. Of course, as the book says, check with your Dr before starting any diet.

Review:

Regina Loveday says, “Excellent book for wanting to live a more healthy life by introducing the plant-based way of eating. Dr. Neal Barnard writes for the common man to easily understand how certain foods affect our bodies backed up with scientific research that he himself has been involved in for many years.

It is very educational, motivating and exciting as he makes it interesting and fun to begin a process of doing something good for yourself & your body. I highly recommend this book to anyone!

Review:

Finally, Wifesk1 says this, “My vegan bible. I refer to this book often and recommend it to others who are considering a vegan diet. the recipes are easy and delicious. I’ve cooked almost everyone in the book. This helped me change the way I eat and lose weight in the process. By omitting meat and dairy, I lost 20 pounds without trying and lost that paunch. I highly recommend this book to anyone contemplating a whole foods diet. This makes it easy.

By all means, talk to your Dr. about which diet plan would be the safest and most effective for you.  You may have special health concerns that need to be addressed before starting a new diet plan.  Diabetes, high blood pressure, and chronic pain and others are worth discussing with your doctor.

This plan is a plant-based diet and a lot of people have had great success with this type of diet plan.  This is why I chose this plan for number 5 in the Top 5 Diet Plans.

Make yourself a priority.  You deserve to be energetic, vital and bright.  I encourage you to try to do what you can to feel your best.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

 

 

 

 

 

 

 

You Are Your Own Best Resource

You Are Your Own Best Resource

You are your own best resource. What the heck does that even mean?  Well, it means that if you don’t take care of you, who’s going to take care of the important things that you do? The kids, the job, the dishes, walk the dog. Whatever it is your doing there are folks or fur babies that count on you to be there for them on a regular basis.

It doesn’t mean that you put your head down and put your nose to the grindstone.  I’ll work harder, longer, faster and so on and so forth.  Rather there are ways to use positivity to motivate us to take care of ourselves better.  I’d like to use weight loss as an example of how we can take care of ourselves as a resource.   Let me rephrase THE resource.  You are the only you, you have to take care of you so you can take care of the things and the people you love.

There are positive ways to better take care of ourselves besides listening to the negative criticism in our head. We have tools that we need to use that are underutilized. In these next few paragraphs, I discuss these tools we can use to help ourselves.

Visualization

Visualization is a powerful tool. You Are Your Own Best Resource- EmbracingAging

Visualize yourself being successful every day.

Visualizing the successful events of our day can go a long way in making them a reality.  Take five minutes of the first wakeful moments of your morning and think about how you want your day to go begin with positive images of accomplishing your goals at your job or the gym. Decide to be happier as you go about your day. You’ll be pleased with the outcome that visualization can give you.

Making a List of Your Accomplishments Daily

You Are Your Own Best Resource-EmbracingAging.us

Making a list of your accomplishments is very motivating. Sometimes this works better than a to-do list.

I use a to-do list like a  lot of people use. But I also use an accomplishments list and to be perfectly honest, my accomplishments list is my secret weapon when it comes to getting things done.  I would rather write down my accomplishments than using my to-do list every time I have to keep track of things that need to get done. I am more motivated and gain more momentum for getting things done by making an accomplishments list.

Regular Exercise

You Are Your Own Best Resource - EmbracingAging.us

Regular exercise gives you the energy for taking care of the people and the things you love.

If you are not already doing some form of regular exercise, you should start a routine that works for you. Exercise is key to growing older gracefully.  Carrying groceries inside, opening jars, performing regular household chores like cleaning and yard work will be easier for you to do if you get some regular exercise.  As you do regular exercise it helps you maintain muscle and muscle memory, like riding a bike

Regular exercise helps you sleep much more soundly and wake up with more energy to take on the day. “Carpe diem,” I say.  Walking is always great, and if you need to start by just walking to the end of your driveway then that’s ok, it’s a start.  You can build up to a walk around the block and the next thing you know you will be walking a mile and maybe even two.

Keeping Properly Hydrated

You Are Your Own Best Resource- EmbracingAging.us

Hydration is far too important to neglect. So drink up buttercup.

I can not say enough about good hydration.  Your body needs water and electrolytes. It needs water for energy, for mental clarity and you should know that your body needs proper hydration for healing.  Healing wounds and illnesses and disease.  We make a substance called plasma and its vital to our health and the quality of our plasma is enhanced by good hydration.  So run, don’t walk to your nearest refreshing water resource and drink up.  Your body needs it and you’ll be so much better for it.

Good Nutrition

You Are Your Own Best Resource-EmbracingAging.us

Grilled salmon with lemon and rosemary. Good nutrition is delicious

Everyone needs an occasional pizza but not all the time.  Fueling your body with healthy fruits and vegetables is one of the most powerful ways to save your health.  Fruits and vegetables give you not only vitamins but they are also a good source of water.  Yep, that’s right, they can help you hydrate your body.

Make sure you incorporate a variety of colors. Each of the colors of the rainbow represents different vitamins and minerals.  Red= lycopene, Orange = Vitamin C,  Yellow = Vitamin A,  Green = iron and fiber,  blue=powerful antioxidants,  purple=reservatol and so much more. This is only a small example of all the nutrients you need for vitality.

If you think you have room for improvement in your diet, you get to start with your next trip to the grocery store and browse the produce aisle for fruits and veggies that you enjoy and should try to incorporate into your diet more often. You’ll be glad you did. Remember when you are busy consuming healthy fruits and vegetables your less likely to want to eat the junk food that offers you nothing but momentary relief from a sugary or a salty craving.

Proper Rest and Relaxation

Don’t forget to rest. A good bedtime routine and regular bedtime help you feel rested after 6-8 hours of sleep at night. I know it’s so easy to sit on the phone past bedtime.  I myself am guilty of staying up typing on my blog.  Writing and thinking about what I want to share and how I can inspire others to Embrace their Age and live a life of vitality.  You are your own best resource. When you are in good working order, things around you and the things that you take care of will be better.

Make yourself a priority.  You deserve to be energetic, vital and bright.  I encourage you to try to do what you can to feel your best.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

 

Use Muscle Memory

Use Muscle Memory

My muscle memory was going to waste when I was in my forties.  I had very little mobility.  I was overweight and that, in turn, made me feel so much older than I really was at the time.

I’m 52 years old and I’m younger acting now than when I was in my 40s.  Why? Well because I took myself in hand and lost 185 lbs.  That’s the best gift I could have ever given to myself.  Yes, I had weight loss surgery but the trick has been in keeping the weight off for the past almost 11 years.

Keep Life Vibrant as We Age

However, the point of this post is to say hey, if you’re in reasonably good health, maybe it’s about time to revisit some of your favorite activities of your youth.  Things like:

  • Biking
  • Surfing
  • Roller skating
  • Water skiing
  • Rock climbing
  • Swimming

I LOVE roller skating.  For me, the best part is taking my granddaughters and teaching them how to skate.  Sharing an activity I loved is a way for me to remember my youth and to also enjoy the youth of my granddaughters.

As the old saying goes, once you learn how to ride a bike, you will never forget it.  Muscle memory plays a role in a lot of physical activities we used to do when we were younger.

Ease yourself back into your favorite activities.  Taking on a 25-mile bike ride may not be the smartest way to get reacquainted with the sport.  You should probably start with a reasonable ride around your neighborhood and expand from there. Heck who knows you might decide to invest in a new and improved bike to help you enjoy your rediscovered love of bike riding.

Remember Your First Aid Kit

Do be smart and wear the protective gear necessary for any activity of your youth that you’re revisiting.  Also, a smart idea is to go with a friend or a partner.  Someone who can help should there be an unfortunate event such as a bike accident.  Do make sure you have a first aid kit nearby.  My husband had a bike accident where he hurt his shoulder.

Muscle memory EmbracingAging.us

Always take a first aid kit with you on fun adventures

We were wise and brought our first aid kit with us.  There wasn’t any bleeding but I knew there would be soreness so I had him take some ibuprofen immediately because we would be turning around and riding back to our house which was 7 miles away.  I didn’t want him to not be able to get back home.  We did make it back and we were in the doctor’s office the next day.

After some physical therapy, he was good to go again.  Which by the way he is 4 years older than I am and I am proud of him for getting back on the bike

I Still got it!

By using muscle memory, we get to enjoy the “I still got it” moments.  This gives us a sense of well being and allows us to really enjoy the activities of our youth.

Remember to start reasonably.  Don’t bite off more than you can chew.  No one wants to be injured so be wise as you revisit activities of your youth.

These are a few things you may need to remember to bring or do:

  • A first aid kit
  • Helmet
  • Knee and elbow pads
  • A cell phone
  • A buddy
  • If you’re venturing out on your own, call someone and let them know.
  • Life jackets for water skiing and boating
  • Good goggles for swimming, and earplugs if you need them
  • A fitness tracker like Fitbit if you’re keeping track of your health statistics.
  • Good common sense to help you know when to stop and not over do it.
  • Bring a positive attitude and have a blast.

When it comes to muscle memory it is quite amazing and can be so much fun revisiting the activities of our youth.  I love the music of rollerskating and I like the atmosphere.  The kids are laughing and having a good time.  They are learning new tricks like skating backward and spinning in circles.

 

Muscle memory is used when roller skating EmbracingAging.us Embrace Your Age

I loved roller skating and still go even now that I’m older.

Know Your Limitations

I no longer speed skate like I did as a teenager. I loved speed skating, but man if I should fall going that fast at my age, it sure would not be pretty.  So, I know my limitations and this allows me to enjoy myself confidently as I roller skate to some of the top 40 hits of today.  They sometimes play music from the 80s and the 90s which is super fun too.

Well, I’m really looking forward to Saturday night again this week.  So as you venture out again to relive the activities of your youth, I hope you have a blast and really have the most fun you can sensibly have at your age whatever age that may be.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

Marriage is like a Roller Coaster Ride

Marriage is like a Roller Coaster ride EmbracingAging.us

Remember you’re in this for the long haul.

Marriage is like a Roller Coaster Ride

Marriage is like a Roller Coaster Ride. Well, here’s how my husband and I have stayed on this Roller Coaster Ride of a marriage for nearly 27 years.  In the early years, there were children, 3 total. His mine and ours. 13 years later we had one more, a delightful boy, an unexpected looptyloop in the rollercoaster ride. Crazy but fun.

We made the decision that I would be a stay at home mom and he would work to support us. That was not the picnic we thought it would be. The long uphill climb on our Roller Coaster Ride.  It was a lot like being a single parent. He had to work two jobs most of the time to keep bills paid.

Couples need Date Nights

We were fortunate that we had grandparents in town to help give us a break once in a while so we could have an evening out together. That turned out to be really important because I look back and I see how date night refreshed us.  I highly recommend all married couples/partners, by all means, plan date nights. You deserve that special time alone together.

How I created more income

Later I decided that we could have more income if I opened our home and cared for more children. My poor exhausted husband could come home at 5:00 p.m. instead of rushing off to a second job. Starting the daycare helped but it wasn’t perfect.

Marriage is like a Roller Coaster ride EmbracingAging.us

I added a few more riders when I opened a home daycare.

The family home was now a business and the kids had to help with cleaning.  Helping also included playing the occasional game with daycare kids. My Daughter was in middle school at the time and begged me to give up the daycare.  She wanted me to herself and she wanted our home back to it’s more peaceful state. It was official I had added more riders to our already crazy Roller Coaster Ride.

There were a few problems

We had 2 small indoor dogs and my husband was a smoker. These situations made my job as a childcare provider an uphill battle. My Daughter begged me to give up the daycare.  She wanted me to herself and she wanted the home back to it’s more peaceful state. My two older high school aged boys really didn’t care because they were busy doing other after-school activities away from the house.

We had to give and take a lot.

I thought I had the right to expect my husband to quit smoking. Well, he never asked me to open our home as a daycare, it was after all my idea. He was a smoker when we met and when we married. He’s a smoker to this day. I’m not thrilled about it, I thought he’d outgrow it.  But it’s his journey and he has to decide for himself.

Now don’t get me wrong, he was considerate and smoked outside during business hours. But it was after all his house too and he smoked during evenings and weekends at his desk. But there was a lingering odor.   Long story short I realized the daycare business wasn’t the best fit for my family.

Everyone is ultimately on their own path

Marriage is like a Roller Coaster ride. EmbracingAging.us

Ultimately we are all on our own path. But we can help each other along the way.

Everyone married or not is on their own path.  All of us have our own journey to travel.  But as married couples and partners, it is important that we understand that some things on our journey have to be done by one’s own self. Like the decision to quit smoking or lose weight.  Yes we can support one another and yes we should negotiate, but when it came right down to it, we all had to compromise so that I could make an income to support our family. This is the craziest part of the Roller Coaster Ride where we just had to hold on and don’t let go.

There came a time when I was able to let the daycare go. I had made friends with families and their children. We made some great memories as well.  But we as a family was able to rearrange our boundaries for the time that I needed to help bring in extra income. We were closer and stronger as a family and we came through it just fine.

That’s been the nature of our marriage after all these years.  We’ve become good at the give and take in the circumstances of our lives that needed reordering.

The secret of staying married

For us, the secret of staying married longer has been the willingness to be flexible.  The willingness to let one have more than the other for a time. We weren’t willing to quit during difficult times, but we were willing to work together. Sometimes we had to put our hands in the air and ride it out. We made it to the other side and we’re fine.

Marriage is like a Roller Coaster ride. EmbracingAging.us

Like a knot in your shoelace, you can work it out

We come upon life situations that are like untieing a bad knot in shoelaces and you just have to sit there and work through it. Once you get things sorted out you come out on the other side relieved and grateful that you didn’t give up.

So I challenge you to stick it out. Not through an abusive relationship that’s something altogether unacceptable. We as couples and families can ride out the tough times together. So hold on to one another and don’t quit. You can do this.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

 

Productivity is the name of the game. EmbracingAging.us

Productivity is The Name of the Game

Productivity is Name of the Game

Productivity is the name of the game

You can hit the target.

Productivity is the name of the game. That’s right.  You wake up at 5:00 a.m. and there’s this little window of opportunity, of hope that it’s going to be an amazing day.  If you don’t harness that bit of momentum by doing something constructive, you might miss the opportunity to set the tone for a very productive day.  I don’t know about you, but I have missed my share of moments thanks to procrastination and hitting the snooze button one too many times and I don’t want to lose any more bits of momentum.  Give me all the help I can get when it comes to productivity.

If productivity is the name of the game, then it’s important to have a game plan.  I’ll share mine with you.  I had to move to an apartment due to a house fire. Thank the good Lord we’re all fine.  But it shook up my entire life and I have had to think differently.  Somethings just aren’t as convenient as they used to be and other things are a lot more convenient than they were.

When I wake up

When I wake up in the morning, one of the first things I do is make the bed.  It’s fast easy and allows me to see a big difference in the appearance of the room.  This motivates me more.  I timed myself, I can make the bed in under 3 minutes. Pillows and all. You know all the decorative pillows that guys just throw on the floor? then they look at you with the What?? face.

Next, I put on my gym clothes and walk my dogs.  I an apartment, there’s no more opening the back door to let the dogs out to go potty.  The fact that I have to walk them every morning actually helps me wake up better.  I continue to think about the upcoming events of my day.

Establish a flexible daily  routine

When I get upstairs I unload the dishwasher.  Now for your sanity and mine, I’ll share the rest in bullet points.

  • set something out thaw for dinner
  • put my hair up, drive to the gym
  • work out 2 hours
  • back home
  • vacuum and tidy up my apartment
  • check the kids’ rooms and let them know what they need to get done
  • I walk the dogs
  • I nap 30-45 minutes on the couch
  • start afternoon coffee
  • prep dinner
  • cook dinner
  • eat dinner
  • I watch one hour of t.v. with my kids and that is all the t.v. I allow myself.
  • hubs is sweet and do the dishes after dinner
  • I walk the dogs
  • I blog from 5:30p.m.-9:00p.m. roughly
  • Go to bed somewhere between 9:00 p.m. and 10 p.m.

This is a pretty good schedule for me. But, it varies on different days,  but this is the skeleton of my schedule.

The secret for me to have a focused day is to have certain things in place that never change.  I always have certain things that I do that help to keep me on course. For me, it’s these 5 things.  These 5 things are like road markers, they allow me to see where I am now and where I am headed next because after all productivity is the name of the game.

Create set events that occur at the same time every day

First, I make the bed, work out at the gym, walk the dogs, plan dinner, then blog. I don’t know why this works for me it just does. For me, its the flow of sitting,  standing and walking.

Do use a planner. Later, sometime during blogging hours I’ll stop and view my planner so I can see what the next day is going to be like.  I spend Sunday’s in a comfortable corner blogging out the details of my week. You can read more about that here.

Always make time to check your planner.

Make time to check your planner.

I highly recommend adding to your day certain specific markers that propel you into the next part of your day. You’ll see you will find that this will keep you moving forward. You should also know, I’m not perfect at the game of productivity but man it sure has gotten a lot better than it ever was before I had these 5 markers in my game plan.

Productivity is the name of the game. EmbracingAging.us

Listen, let me give you a couple of clues.  There are things that you are already doing every day that can serve as a marker for you. I’m not a smoker but that’s actually an example of someone who takes smoke breaks and then goes back to work.  For me, it’s walking my dogs.  Or how about your every mid-morning 10:00 a.m. cup of coffee. Tack on a few more of these types of markers and you’ll be winning Productivity is the name of the game.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

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Working Out When You Don’t Want To

 

 

Working Out When You Don’t Want to

Working Out When You Don’t Want to, is not as hard as you may think.  Let me tell you about my morning and how I made it through my workout when I really wanted to stay in bed.

Working out when you don't want to

Working out when you don’t want to.

My alarm went off this morning and I hit the snooze. “Oh,” I thought to myself, “I really need to get up and make my way to the gym”. “But I’m so tired,” I argued with my self. Well, this is what I do on those mornings I can barely put one foot in front of the other. I fake it till I make it. I’m gonna tell you exactly what I do so that I can inspire you for Working Out When You Don’t Want to.

The night before

Fortunately the night before, I had enough sense to put out a couple of outfits that I like to wear to the gym. I always change my mind in the morning so have two to choose from. This saves me time from gazing into my closet wondering for 15 minutes what I wanna wear to the gym.

Even if you do nothing else to prepare yourself for going to the gym doing this one thing, laying out your clothes the night before, is a huge time saver. Just help yourself with that.
Next, hair goes up in a ponytail, fake eyelashes on ( because mine are so skimpy and It saves time doing any makeup. Lastly, a nice peachy lipgloss and that’s all I need to move on to getting my gear.

What’s in the bag?

What’s in my gym bag? My gym bag is small. I don’t like to carry a lot of stuff. I have a water bottle, headphones, keys cash and my phone. I shower when I get home because I don’t wanna carry a change of clothes, shoes, and everything that entails. ugh.

The only time I carry extra clothes is if I have to be at an appointment of some kind directly after my work out I just prefer to travel lightly most of the time.

Now, I’m at the YMCA and I still do not feel much more motivated than I did when I got out of bed this morning. What’s a girl to do? Socialize, hmm hmm, procrastinate just a little bit longer. lol.

Coffee, you lure me in every time

Coffee (oh the delicious smell wafting through the air) was brewing in the commons area where folks come and go and meet and greet before and after workouts. I decide that a small cup of coffee may help. A short visit with friends can’t hurt a thing.

I had a lovely visit not longer than ten minutes, then it was off to the locker room to put headphones in and set Bluetooth on my phone. Upstairs I go to the weight room. I finally made it.

This is a recipe for success

Working out when you don't want to EmbracingAging.us

Strength training

Now that I’m here I realize that I’m still sluggish, but I head to the lat pulldown bar and I set my weight ten pounds light and tack on 2 more reps. This feels about right, I feel fine.  I move on through my routine lightening the weights only if I was struggling with it.

Pretty soon, the music playing was good and I was feeling better. I felt more motivated and I began to hit it. My stride that is. The brain fog was gone and I’m working out.
By the time I finish my upper body routine, I was doing well. I was feeling good and the dread of doing the rest of my work out was gone!! YASSSSS.

That my friend is the secret of how to go workout even if you don’t want to. It’s ok to give yourself a break. There’s NO law that says you must go balls to the wall everytime you go to the gym. It’s not realistic. Nor is it reasonable expectations for yourself.

Stay within your parameters

What you want to do is stay within the parameters of your usual routine.  A little less weight is ok.  If you wanna walk three miles as opposed to running five on the treadmill that’s great.  You are still getting your workout and you have every right to feel that you got something accomplished for the day. Good for you. Yes, you deserve a pat on the back. This is how I manage to stay on a 3/4 days a week schedule. This is what makes it manageable for me.

Drink more water

working out when you don't want to EmbracingAging.us

Before I go, I will say that what was making me sluggish this morning was mild dehydration.  It will sneak up on you and you will be surprised when you realize,” shoot I’ve only had 16 oz. of water today.”  No freaking wonder I was so tired.  So I upped my water intake because I’m not a fan of the I don’t wanna get out of bed today syndrome.  I like to avoid that as much as possible.

Another tip I have for working out when you don’t want to is to make sure you get good protein whether it’s meat or plant-based or both.  Your muscles need to be nurtured and good nutrition is key.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

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A Comfortable Corner

A Comfortable Corner

When I have a comfortable corner that is all my own, a place to think and plan my days and weeks, it allows me to settle into my comfy chair and focus on the task at hand.

What exactly do I mean?  I like to get a coffee and a candle for my lamp table my favorite ink pen and my favorite planner.  When it comes to planners I do use a very specific planner aka as The Happy Planner.

A comfortable Corner for planning and Contemplation

I cannot get enough of the Happy planner

The most wonderful thing about this planner is, it comes out twice a year and that makes me so happy (pardon the pun). First, it comes out in January next, it comes out again in July.  For me, this was perfect because I have kids in school. I prefer the school year planner. I have to keep up with tests and quizzes, field trips and school functions and all the school events that go on throughout the year.

Mom and More

My mom hat is the hat I wear the majority of the time. I’m also a 52-year-old blogger.  A planner helps me plan my posts, jot down my ideas and contemplate productivity and efficiency.

Up Next, Physical Fitness

Going to the gym is a priority.  I am fortunate that I have 2 gyms to go to these days.  My first love is the YMCA.  I try to plan my gym schedule and go 3-4 days a week.  Next, when I can’t get away from home because I’m blogging or just busy doing the mom thing I have a gym here at my apartment complex.  This is so convenient and makes it easier to stick to a schedule.  I actually just now got back from the gym.  Since it’s Saturday morning my son who is 18 and very health conscious said, “Hey Mom take a little break from blogging and workout with me.”   So I did and it was a really good workout. I had planned on going later today, but, since I got an invitation to go, I took my son up on his invitation and now I can mark that one off the list.

A Comfortable Corner on Sunday

I am so looking forward to my planning time tomorrow morning.  I’ll have my coffee, planner, overstuffed chair, and my favorite pen to plan out my next week. I also love using some of the motivational stickers you can get to go with the Happy Planner.

Try switching up a few things to make a place just for you to collect your thoughts and make plans.  A nice fragrant candle reminds me to meditate or pray about my upcoming week.  The chair needs to be comfy. Add a pillow or a super soft throw to make your corner extra cozy.  I choose Sunday mornings because they are quiet and peaceful.  But if you don’t like it too quiet try to put on some of your favorite music to listen to as you make your notes and plans.

Use a comfortable chair for your Comfortable Corner

Add a pillow for coziness

Here’s to this upcoming week, I hope you enjoy your time making plans and thinking of ways to do all the things you love to do better and in a timely way.

 I hope you found this blog post helpful.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to embrace your age