Thursday

Stop Accommodating Unhealthy In Your Life

We know when we feel off, not right, and unhealthy.  This can be physically or emotionally.  Yet, we continue to accommodate and even accept the situation. Our body and mind can only take so much before it breaks.  Sometimes we don't even realize this is happening until we are lying face down in our own hopelessness.


Other times, we are very aware of what's happening and we tough it out day after day. Another scenario where the body will take you down eventually.  We can't out-fight a crappy mental or physical game.  Stress is a killer and maintaining an unhealthy lifestyle is just as bad.

How often do you take inventory of your life?  Are you accommodating joint pain and illness from eating unhealthy foods leading to being overweight?  Are life's circumstances so stressful to the point of causing depression and anxiety? What's going on at home in your personal relationships?  Is your home a peaceful sanctuary or a war zone?  How about the job? Are you happy and doing what you've always envisioned or burdened by the thought?

We are meant to live a happy, healthy life.  The unfortunate truth is we choose to accommodate unhealthy. We eat and drink things we shouldn't, become couch potatoes and drown in our own self pity.  Isn't it time we stop accommodating unhealthy and start fixing the problem?  If you don't know where to begin, ask for help.  No shame or stigma about needing assistance sometimes.  We've all been there.  Society puts "shaming" on every human topic ad nauseam. If seeking help from a professional gets you on the right track, then go for it.  I suggest an expert in the area of your struggle.

If you want to adopt a healthy lifestyle, consult with a qualified personal trainer, nutritionist, or registered dietition.  Making a doctor's appointment to discuss your stress and seeing a licensed counselor or therapist may be helpful. Check out your local church and talk to a pastor.  If the marriage is suffering, sometimes all you need is a little help from a licensed marriage and family counselor.  You have choices!



What it boils down to is changing your life for the better.  It requires recognition of the problem and a willingness to fix it.  There is nothing healthy about accommodating unhealthy.  You can either sit and wallow where you are, or put on your "fix-it" attitude.  Straight talk in fitness love!  Stay Healthy~

Read some of my other published articles for helpful information on nutrition and fitness:

Are You Eating for Muscle?

You Can Get Lean Eating Full-Fat Foods

Friday

Meal Prep Tips for Newbies: Top Meal Prep Ideas You NEED to Help You Stay Energetic Fit and Healthy

Meal Prep Tips:  Top 10 Meal Prep Ideas to Get Through Cleanse and Shake Days and Help You Stay Energetic Fit and Healthy


Help!! How do I get started with MEAL Prep!!?

It sounds so intimidating, right? ;)

Where do you start when you've never done meal prep before but you want to get started with planning out your meals?

Believe me! I get it!!  

Staying on track when you've committed to getting energetic, fit and healthy, can often be easier said than done, right!?

But don't worry... it's actually not as hard as you might think.  And one of the things I've noticed is that meal prep can literally make or break your success in terms of making good choices and eating right!

So, first of all what is Meal Prep and why can it be so important?

Meal prep is simply planning and preparing all of your meals for the week in advance so that when it's time to eat, your healthy meal is already done and ready to go!

But, again, don't let this intimidate you!  

Meal prep can be as involved as you want or as simple as you want.  And it can even be as simple as having a schedule that you've made in advance with ideas of what to eat and when!  (Yes, you don't literally have to cook EVERYTHING for the week all in one day... and I'm going to give you a suggestion that will help you avoid a lot of that altogether... phew!)
Who should Meal Prep?

  • Anyone who has a very specific meal plan they are following such as with the 30 Day Shred Nutritional Cleansing and Fat Burning system.  
  • Anyone who is very busy and doesn't have time to make meals during the week.
  • Anyone who many be more likely to give into temptation when hungry if a meal is not already there for them that had been pre-made.

So what are some of the most important tips that can help you with your Energetic, Fit and Healthy Meal Prep?


Here are the Top Meal Prep Ideas that you should start incorporating now!

1-  Be sure you have LOTS of tupperware containers on hand, because you will NEED them! ;)

2-  Pick a day to plan and prepare your meals for the week.  Any day that works for you when you have time to sit down, make your list, cook, divide etc...

Next, use this general guide to help you Plan and Prep your Meals:



The Energetic, Fit & Healthy Meal Prep Guide for Newbies:

(*Please note, I am not a personal trainer or nutritionist, these are simply tips that I have found useful for me and others I know.  Nutritional requirements and goals may be different for you.)

HOW TO:
- Pick a day in the week as your "prep & plan" day
- Get your grocery shopping done on this day too!

PLAN
1. Plan out your meals for the week out:
- You will want a Protein, healthy Starch, Vegetable (and be sure to include your healthy fats!)
What should your Healthy Plate Look like?
- Protein options:
          - Chicken Breasts, Boneless/Skinless
          - Ground Turkey – 93% lean or higher
          - Fish – Salmon, Tilapia, Shrimp
          - 1 egg or 4 egg whites (tip: hard boil a bunch for the week!)
          - 2 cups tofu or other meat alternative
          - 1 1/2 cups beans or lentils  
- Starch options: opt for whole grain, complex carbohydrates!
          - Quinoa— you can add whatever flavors/spices of dish to quinoa to boost flavor
          - 1 baked Sweet potato or yam
          - 1 cup steamed organic Brown rice
          - 1 cup whole grain Pasta
          - Rice Varities: 1 cup Jasmine, Basmati, Wild Grain 
          - Amaranth
- Vegetable options: leafy greens are your best bet here! 
          - 2-3 cups Spinach, Kale
          - Green Beans
          - Mushrooms
          - Asparagus
          - Brocoli 
          - Cucumber
          - Red, Yellow, Orange Peppers
          - Zucchini
          - Spaghetti Squash 
          - Carrots
          - Tomatoes
          - Sugar Snap Peas

2. Be sure you have all ingredients on hand before you begin. 
3. Add any additional items to your grocery list

PREP

1. Buy your groceries for the week
2. Peel, chop, slice all raw veggies for the week for lunches/snacks  (Because it's easier to make Healthy choices when you have them ready and available to be eaten!)
3. Repeat the process for any fruit you might need
4. Prep your protein/meals (see below)         
         - Make specific meals to eat as alternating left overs
         - Make items to store in the freezer and eat at a later time
         - Make your meat "basic" to be used in a variety of ways through out the week
      
Tips:
1. Cook enough protein, veggies, starches to eat for the week 
(keeping these items basic will make them more versatile to use during the week)
OR
2.Cook two meals to generate enough meals to alternate for the week (five days of dinners)


Simple Ideas for Meal Prep:


1-  Make 1 Meat 3 Ways-  sometimes eating the same thing throughout the week can get boring so one way to solve this is to season lean chicken 3 ways in the same pan so you have more flavors and variety.

2-  Pre-prep salads for lunch- salads are an easy, and healthy meal you can make ahead and divide up into mason jars so they are ready to go throughout the week.

3- Overnight Oats for Breakfast-  If you've never tried overnight oats, you're missing out!  A simple and easy to make breakfast that you can make the night before to save time in the morning.


Overnight Oats are DELICIOUS!
A simple recipe that you can start with is:
Ingredients: 
1/2 cup organic rolled oats
1/2 cup milk of choice (I usually opt for unsweetened Cashew or Almond Milk)
1/2 cup fat free plain greek yogurt
1 TBS Chia seedsStevia to taste
Cinnamon to taste

Directions:  Put all ingredients into bowl or mason jar, cover and let refrigerate overnight.  The oats and chia seeds will absorb the liquid and be nice and thick and ready to eat in the morning!
Simple variations:  add dried fruits, nuts, nut butters, Protein powder etc



So, for those of us who are following the 30 day system to help rid their body of toxins and build lean muscle, you will be following a more specific pre-set schedule of shake days and cleanse days.  

Meal prep for these days will actually be much more simple because you will only require 5-6 actual meals throughout the week (most people choose lunch or dinner for those meals) and then the rest will be either shake or cleanse days. :)  Yay!  Less meal-prep! ;)

Here are some more meal prep ideas to help you soar through your Shake and Cleanse days:


1-  Keep Your Schedule in Clear View!  Know what you'll be doing and when!


2-  Peel, Freeze and Chop bananas and other fruits for shakes- one thing I've learned is that having the fruit already to go in easy to blend chunks is MUCH easier than a whole, frozen banana or worse yet, one that you forgot to peel before you froze it!  (oops!)


3-  Keep your Water bottle with you and stay Hydrated!

4-  Clear your pantry of temptations!  Take any snacks or unhealthy foods out of your fridge and pantry or at the very least move them out of view and reach.  Studies have shown that putting health foods at eye level and in the front and unhealthy foods out of reach and eye view makes it much easier to ensure you'll make better choices when you get the munchies!

5-  Write it down!  A Food and Exercise journal is a great way to make sure you are making good choices.  There's just something about having to write down '10 Oreo cookies' that makes skipping that bad choice much easier!

6-  Stay accountable!  Share your results everyday with a friend or accountability group!  When you know you have to report to someone it makes it a lot easier to remember to stay on track!

7-  For Cleanse Days, put your Isa-Snacks and IsaDelights in baggies so they are ready to go.

Next, read:

Meal prep can seem like a lot of work but if you plan it out right and know what you want to accomplish, it can help you soar through your week and stay on top of your energetic, fit and healthy goals!

And if you're following the 30 day Nutritional Cleansing and Fat Burning meal plan your meal prep will be much simpler and your results will be much better because you're first be addressing the issue of toxins in the body.  

*Go here now to see what I mean about Toxins, how they make us fat and what you can do about it!*

Related/Recent Posts:



Is Your Protein Powder Safe? Choosing the Best Protein Powder and What You Should Be Looking for!


With the promise of losing weight, building lean muscle, and getting Energetic Fit and Healthy, it's easy to see why protein powders, shakes and smoothies are such a popular option.  


But is your protein powder safe?  

Many of the protein powders and shakes available in the marketplace today have ingredients, preservatives and additives that are unhealthy and unsafe.  (Soy and Sucralose being 2 of the BIGGEST Culprits out there!)

While there can be some great options as well, it is important to know exactly what to look for when choosing the Best protein powder for you!


What You Should be Looking for in a Healthy Protein Powder:

1-  Type of Protein Source:  First of all it's important to know what kind of protein is being used in your protein powder.  

The 3 of the Best kinds of protein sources are:


2-  Soy-FREE:  It is becoming well-known in the nutrition world the potential dangers of soy protein, especially when taken in high amounts and every day!  

But is soy really dangerous for your health?  
According to Dr. Joseph Mercola:  
  • "the answer is yes. Thousands of studies link soy to malnutrition, digestive distress, immune system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders and infertility -- even cancer and heart disease.  One of the primary reasons it would be wise for you to avoid soy is that more than 90 percent of soybeans grown in the United States are genetically modified. Since the introduction of genetically engineered foods in 1996, we've had an upsurge in low birth weight babies, infertility, and other problems in the U.S., and animal studies have shown devastating effects from genetically engineered soy including allergies, sterility, birth defects, and offspring death rates up to five times higher than normal."  (source:http://www.huffingtonpost.com/dr-mercola/soy-health_b_1822466.html )
  • and via Food Babe:  "Many protein drinks use soy protein concentrate or soy protein isolate in conjunction with other proteins. Over 90% of the soy produced in this country is GMO – but that’s not the only reason to avoid soy protein. When soy is looked at from a macronutrient perspective, it can give the illusion of a very healthy food – full of plant based protein, essential amino acids and fiber. However, the soy that is grown and produced today is largely hybridized, making the amino acids largely indigestible leading to digestive issues that have caused many people to be allergic to soy. What’s worse is when soy is isolated to just its protein state, it becomes severely denatured and can cause hormonal disruptions because of the excessive amount of estrogen contained in it. Soy also has an abundance of phytic acid that leeches calcium and other vital minerals from your body."
3- No Sucralose (aka: 'Splenda') or other Artificial Sweeteners!
4- Non-GMO, Clean Eating:  Another thing to consider is that your protein powder is not from a genetically modified source.
5- Gluten-Free- A growing concern for many is to find foods that are gluten free so while this may not be an issue for everyone, having a protein shake that is gluten free is an added bonus!
6- Vitamins, Minerals, Antioxidants:  Another thing to consider when looking at a protein powder (especially if it will be one of your meals of the day) is that it contains all the daily Vitamins, Minerals, Antioxidants, Carbs, Fiber, Protein etc that you need in the day. 
7- Meal Replacement Options:  If you plan on using your protein 
10 of my Favorite Recipes for Protein Shakes
powder as a meal replacement be sure that it contains enough calories to qualify as a full meal so that you don't find yourself hungry again an hour later. 

You need the right balance of calories, protein, fats, fiber etc to get the nutrition you need.  

Look into options and variations of how you can use your protein powder such as in protein shakes, bars and other healthy recipes:
Take a look at this chart of popular protein powders.  Is your protein powder safe?

Next, learn more about using a Healthy Protein Meal Replacement with a 30 day Nutritional Cleansing and Fat Burning system to help reach your weight loss, health and fitness goals!


Tuesday

Stop Over Complicating a Simple Process

The only hard thing about fitness is our negative thoughts.  We convince ourselves a disgusting diet is needed and endless hours of exercise are required. We go as far as considering it a burden and  a "cramp my lifestyle" occurrence. Instead of turning our nose up at the very thought of getting healthy, we need to stop over complicating a simple process.

Do you think people decades ago farming for a living to survive and working hard from sunrise to sunset worried about a diet?  They may have spent hours doing physical labor, but it was life and eating healthy.  Nothing complicated, just some sweat, and eating home cooking straight from the garden. Their bodies represented how they lived which unfortunately now is replaced by couch potato channel surfing and stuffing our faces with processed food.

Every nutrition source out there is going to tell you the same story about what is required.  No need to jump from diet to diet searching for some secret.  The problem is within our thoughts and unrealistic expectations.  You want to lose 20 pounds in a week and look like a fitness model.  Not going to happen.  We also want the process to be an easy quick fix requiring no workouts and drinking magic shakes while remaining on our sofas.  Wake up America!

Being fit and healthy is really simple.  Eat greens, grains, lean meats, healthy fats, drink lots of water and exercise at least 3 times per week.  Nothing hard about it and it's not a diet.  Why is this process considered boring, tasteless, and the end of fun in life?  Society and marketing have done a great job brainwashing people to believe a load of crap.



Eating a fresh organic crisp apple or perfectly grilled chicken breast are not what I call horrible.  Are you kidding me?  Remember eating celery stuffed with peanut butter?  Now that's a healthy treat full of flavor and fun.  Being fit will take tossing the food myths and getting real with your thoughts about health.  It will also require you to move your butt off the couch and into the gym.  Exercise is what you enjoy.  Love basketball?  Start playing.  Enjoy dancing?  Look into a Zumba class.  I like to use the kids jungle gyms at parks and play around on those doing pull-ups, step-ups, and triceps dips for example.  No more excuses or beliefs fitness is complicated and time to embrace the simplicity of the process. You can do it ... will you?  All in fitness love and Stay Healthy!

More great reads by yours truly "Parties, Food and Maintaining a Lean Body" and "Food Quality Not Calories is What Counts"

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There are No Free Rides to Fitness

Nothing happens without putting in some effort.  Sorry, no free rides to fitness. The choice is ours to make and we must accept the consequences of that decision.  We can either choose to be miserable and unhealthy or healthy and happy.  Our body will represent our choices.  The answer seems so simple but many fight being healthy tooth and nail.  People somehow feel it's a burden and ruins all the fun in life.  Really?!

How is feeling sick, tired, and in pain all the time a fun daily existence?  Doesn't sound like a party I want to attend.  Why is offering up some time, sweat and healthy food looked upon as the worst thing ever?  Let's wake up America and embrace loving our body with what needs to be done.

Fitness happens when we make it a priority, feed our body the right stuff, and exercise a few times per week.  It's not rocket science nor does it cost lots of money.  There's also room for indulgence, rest and play.  The vicious rumors of fitness not being fun are myths.  The quick fix marketing schemes blasted everywhere want you to believe these myths to get their hands on your hard earned cash.  Sadly, consumers fall for the unregulated snake oil companies are serving up with a smile.  Fitness isn't about quick anything but a lifestyle of consistent healthy habits.


Ready for the fitness secret not a secret?  Get your backside to the gym and workout, eat some greens, grains, lean meat, and drink lots of water.  This is the payment for health and fitness.  Not hard and actually enjoyable once you get your mind right.  Also, if you want a cookie, eat a darn cookie.  Being fit is not a brutal life of diets and exercise punishment.  On the contrary, it's working out and eating right because it makes us feel good and healthy.   Straight talk but all in fitness love. Be well and Stay Healthy!



Want more fitness info? Head on over and read some of my recent articles: "You Can Get Lean Eating Full Fat Foods"  and "6 Clean Eating Myths You Should Stop Believing".  You will definitley find something nutrition or fitness related that's on your mind.
More Helpful Reads!

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Darla Leal, Fit-over-50





Thursday

Don't Fall for Fake Health Food

Health food marketing is big business and just so happens to put me on a ranting soap box.  We have been hit hard with "no fat, no sugar", gluten free and now unhealthy organics are making headway. Whatever current health food trend is happening, food companies are figuring out ways to sell, sell sell.  Come on now, organic Ruffles, Doritos and Cheese Puffs?  Really!?

Even worse, consumers believe them to be healthy and loading grocery carts full of unhealthy organic food items.  Chips are chips, organic or not and probably one of the worst things to put in your body.  Other food items try to squeak by stating they are minimally processed, but processed is processed.  Store shelves are lined with convenient organic items and granted some may be fabulous, but most are not.  The ingredients tell the real story for anything in a box, bag or wrapper.  If you can't understand or pronounce what's on the ingredient label, you better believe it's a chemical sh*t storm.

Many fitness enthusiasts rely on protein and energy bars.  Have you looked at those labels?  You just as well picked up a Snickers Bar.  Health bars are also available in organic versions now but does it make them any better?  Probably pesticide wise, but nutrients remain the same.  Rely on the ingredient label and look for understandable quality food.  Less ingredients is more when it comes to packaged products.

We can't fall for fake health food marketing schemes anymore.  Eating a bag of organic chips post workout isn't muscle recovery food.  Reaching for that energy bar may not be the best choice, and forget the organic pasta.  Real organic food is just that ... real in it's raw state.  Sometimes organics can even look ugly with blemishes and it ripens quickly.  We need to get back to and understand real and whole organic food is what will keep us healthy.  We obtain optimal fitness, improved athletic performance, fat loss and muscle gain when we feed our body the good stuff.  Just because the label says organic, fat free, gluten free or any "free" doesn't mean healthy.  Be a wise shopper and eat what you understand. Keep it real and Stay Healthy!

Don't miss reading my newly released articles "What Your Poo Says About You" written by Dr. Alison Chen, ND and "Food Quality Counts More than Calories".  The site is full or informative reads to help you with your fitness goals.
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Be well and Stay Healthy!




Wednesday

Karma Does Apply to Your Fitness

Karma basically means whatever you do will come back to you.  So, if you're doing good things, good things happen in return and vice versa. The whole reap what you sow philosophy.  I happen to believe in karma and it helps me let go of things out of my control when it comes to others.  The thing about karma is there are consequences to treating others and yourself badly.  It will eventually come back to bite you in the butt.  If you are avoiding your health, eating poorly, and living a sedentary lifestyle, well guess what? I call that karma fitness.



Being lied to for example sucks and speaks more about the person doing the action, but guess what ... karma.   Are you lying to yourself about your fitness and treating your body badly?  Are you stumbling for reasons, excuses and validation for your behavior?  Do you really want to eventually suffer the consequences of bad ju-ju all over your fitness?  We may not be able to control other people, but we can sure control our own karma when it comes to getting healthy.


You get what you give.  Your body wants to be treated well, fed right and exercised regularly.  You have a trusting relationship with your body and want that to remain intact.  Becoming self-absorbed by not providing the TLC your body is worthy of will do nothing but destroy a once healthy relationship.  Then there are the ugly consequences.  Your body will definitely let you know it's being treated like crap.  Increased stress, illness and obesity are just a few ways bad fitness karma will come calling.  It's time to get real with yourself and start doing the good your body needs and deserves.  Straight talk but all in fitness love!  Be well and Stay Healthy.

Are you reading my fitness and sport nutrition articles?  Grab some coffee or tea and head on over for new content "Milk Protein Found Superior for Muscle Growth" and "Why Studies Favor Eating Protein All Day Long" .  Take some time to peruse the site for other reads specific to your fitness goals.
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Darla Leal, Fit-over-50



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