Time for YOU: Week Nine

Time for YOU:
Week 9

"When we keep the temple covenants we have made and when we live righteously … , we have no reason to worry or to feel despondent."
- Richard G. Scott

Hey Everyone!  It's been a very good week. The sun has started to shine, despite the  breezes coming around, and the world is changing.  We are changing too.  It takes all winter for the flowers to restore themselves and get ready for spring before they flower.  It takes time for us to bloom as well. Daily reminder of what we want is important to our success and our blooming. Our daily "fertilizer" of food, "sun" from exercise, and "fluid" from water make for a glorious bloom.  Can you tell I'm a little ready for the spring? 

WEEKLY FEATURES:
Thought
Weekly Video
Goals
Workout
Recipe
Food Replacement List 

Songs

Weekly Thought:

"We are what we perceive ourselves to be.  Change one negative thought about yourself and replace it with something positive and watch yourself start to soar and accomplish all that you desire. " - Julie Gibb

Weekly Goals:

Exercise: No plateaus - Try something you haven't tried before today. You have it in you to give it a try and maybe you'll love it. I did that with yoga and now it's an integral part of my week.

Nutrition: Make a list of your families favorite dinners.  See if you can make them a little healthier.

Knowledge: Dr. A's Lesson 12 Companion Guide: Muscles in Motion

Emotion: Note to Spouse or loved one.  Make a note to your special someone expressing your love and gratitude for assisting you in your journey so far.  They've lived with our changes, our emotions, and our "prickles".  Give them a little boost, and yourself too by sharing the love.  

Home: Afternoon Routine

Spirit: Temple Attendance and/or Meditation

Weekly Workout:
This is going to incorporate a multipurpose approach to weight loss.  How many times have you stood in the kitchen wondering where to start in the house, also knowing you need to workout that day.  I have a workout for you.  It requires your tasks and some perspiration:

#1 : Decide the top 3 things you want to get done.  Write them on a mirror or glass door with dry erase marker (or just grab a piece of paper).  Leave some space to write down exercises in between. 

#2: Now pick 4-5 exercises to place before and after each task.  Write them down. 

#3:  Go to town!  Set your timer for 10-15 minutes and got to town.  See how fast you can complete each task.  When the timer goes off, get to your exercises and do them for 30 seconds to a minute.

Here's what mine looked like this week.  It was so much fun that I called my sisters and told them what I did.  How exciting to make exercise fun and race yourself! I got a sweat going, I got my kitchen cleaned and I got some exercise in my day.  How great is that? 

Push-ups
*Dishes
Jumping Jacks
*Sweep the Floor
Squats
*Tidy the Kitchen
Abdominal Crunches

Weekly Recipe:

Whole Grain Crackers and Meat:  (I love this snack/lunch)
Wasa Whole Wheat Crackers (or any kind of hard grain cracker you like. Check the special crackers section)
1 Laughing Cow Light Swiss Cheese Wedge
2 Pieces of Fat-Free Turkey Breast (or your favorite low-fat meat)
spinach leaves (placed how you like)
3-4 Slices of Tomato
All purpose Seasoning ( I use no-salt organic spice from Costco- Kirkland Brand)

Place all in this order and enjoy.  It's a crunchy snack, a great lunch with a veggie on the side I love the crunch I get when I eat it!

Food Replacement List:Try Replacing some common ingredients :
*Fatty Meats for Low Fat or Lean Meat
* Regular Dairy Products for Low/Non-Fat 
*Find Low Sugar or Low Salt Sauces
* Regular Noodles for Whole Wheat or Whole Grain Versions
*Vegetable Oil for Olive Oil or Canola Oil
*White Rice for Brown Rice
*Dessert for fresh fruit and fat-free cool whip
*Sodas or juice cocktails for water or 100%fruit juice
(keep it to 8 oz at a time while eating)
*Salt and Sugary Seasonings for Savory Herbs
* White breads for whole grain or veggies
Weekly Songs: I Stand All Amazed and Be Still My Soul

Time for YOU:7 Vital Signs of Health and Wellness

(Recipe Below)

 

This is a great list of things to review in a week.  

If you've had changes in weight, no changes, or just want to evaluate where you are in your journey of health, refer to these 7 things and see what can be altered to fit in your healthy lifestyle.  Try one at a time, or evaluate a few and see what difference it makes.  Give yourself at least a week to see the changes. (EX: It may take 7 days to see difference in sugar depending on how much needs to leave your system. )

1.) Sleep (7-8 hours a night.  Sleep deprivation leads to higher stress levels which lead to higher cortisol levels that land the fat right in your mid section).
2.) Drinking water (8- 8oz glasses, extra 8 oz.-16oz. per hour of exercise)
3.) Eating every 2-3 hours (Are you getting your daily calorie needs?) - see below for formula to figure this out
4.) Sugar and Unhealthy Fats- (Are you eating added sugar or sugary things? How about foods high in saturated fats and transfats?)
5.) Portions -( Remember, the palm of the hand for proteins, 1 cupped hand for carbohydrates, and 2  cupped hands for fruits and veggies)
6.) Exercise Intensity - (Are you reaching your level 10 and pushing yourself to raise your heart rate to get you sweating!)
7.) Exercise Variety - (Are you doing the same exercises all week, or do you do a variety of things including using weights to build muscles that burn fat?)

TIP: These are also great questions to ask yourself if you are coming down with a cold or illness. Many cold bugs can be conquered when we ask ourselves why our immune system is not working at it's optimum. Implementing positive healthy habits can enable us to stave off infections naturally. This does not mean to not see your doctor if it is needed, or rest when our bodies are crying out for rest.  Use wisdom in all things.

Formula for finding Daily Caloric Needs: (it's calories in and out)
A.) Current Body Weight in pounds - and add a 0 (ex: 150 pounds is 1500)
B.) Add 20% for daily activity (exercise) -
C.) This gives you your daily rate (This is what you eat if you don't want to change your weight)
D.) Subtract 500 calories for a safe weight release of 1-2 pounds a week
E.) This is your total Daily Intake

Here's a quick sample based on a 165 pound person:
A) Current Body Weight    165 +0 = 1650
B.)Activity Rate 20%-                     +  330
C.) Daily Caloric Rate-                     1980
D.)-500 a day                           

       -  500
E.)Total Daily Caloric Intake            1480


**Readjust (A) and (B) in the formula as you loose weight.  The lighter you get, the fewer calories your body needs.
You will not have to count calories the rest of your life.  Knowing where you are at and what is good for your body, enables you to recognize what is good portions and foods for your daily caloric needs.   You will become aware and knowledgeable enough to go without counting calorie.   If your calorie intake is too low, you can reset your metabolism and that just works against your body optimally burning fat, and leads to storing it instead because your body way think it's starving!

 

 

Whole Wheat  Turkey Wrap:

Couple slices of fat free turkey breast, 1 Laughing Cow light swiss cheese (love this), spinach or lettuce leaves, and one whole wheat pita or tortilla. Spread and wrap how you like and serve with a side of bell peppers.(mini ones pictured)

Food Fact: red peppers are great for reducing stress and are high in vitamin c.

Time for YOU: Week Eight

Week Eight Goals:

(Maryland 2004)

Hey everyone! This week marked the 45^th day (Thursday the 11^th). Hope you are doing well and still working on your habits. As we create habits, we are freeing ourselves to do with our lives what we are meant to do. We may not be Kings or Presidents, but each of us are important in this world and each of us have something to give to make this world a better place and influence the lives of those around us. I desire for you to discover yourself on this journey and make the best use of the time you have on this earth. Just start where you are and do your best. Have a wonderful week. Email me with any concerns or questions.

Weekly Goals:

Exercise: Bring in the Family. Involve your family in your exercise plan this week. They can be your best support system. (Bubbles are always fun- get your kids chasing after while you run around blowing, one of my favorites!)

Nutrition: Limit Refined and Processed Foods: Eat as close to nature as possible

Knowledge: Dr. A's Lesson 10-11 Companion Guide: Eating Healthy for Life and Habits of Active Living

Emotion: Thoughts that Keep us from What We Want. What are we saying to ourselves that keeps us from having the body, mind, and spirit we desire.

Home: Swish and Swipe. Add this one thing to your morning routine and watch your throne shine!

Spirit: Giving. Discover the joy of giving and why you give.

Weekly Recipe:

Peanut Butter Protein Smoothie (Makes a great snack or after workout treat!)

1 1/2 C. Water

2 scoops of chocolate protein powder

1 banana

1-2 tablespoons of natural peanut butter

1 c. ice

(Add a handful of spinach to give it a little kick, you really won't taste it!)

Blend until smooth in your blender and enjoy!

Makes about:

2 16 oz servings - 4 8 oz. servings

Weekly F.H.E Activity Idea and Workout:

This is a great idea to do for family night. You can use the house, or any open space and run around from room to room. You can set up these 10 “Stations” throughout your home. Have someone keep time and switch every 30 seconds. Give yourself time to get from room to room. Also have someone demonstrate each move.

Warm-up: Run or walk in place for a few minutes and have each person say one thing they are thankful for that day. Get moving. (Some may choose to walk around the block and go to the park for this activity.)

Stretch: Remember to stretch the arms, legs and feet.

Station Workout: 30 seconds for each – run to the next station in between

Jumping Jacks

Push-ups

Jump Rope

Abdominal Crunches

Run from one spot to another as fast as possible

Mountain Climbers on the ground

Big Tire Jumps (pretend you are jumping through those big monster truck tires one after the other.)

Punching (use your favorite or just jab and cross)

Throw/or roll a ball and run after it (Modify if in your home)

Superman's (Lay on your stomach, lift hand and feet in the air for 5-10 second intervals)

Cool Down: Walk in place again for a few minutes and say the exercise they liked the most.

Stretch: Make sure you stretch out while you are warm and then go have a smoothie for your treat. Remember the protein.

Weekly Song: When Faith Endures

Time for YOU: Week Seven

Week Seven Goals:

Exercise: High Intensity Intervals - use in our workouts to get better results
Nutrition: Cravings - HALT
Knowledge: Chapter 9 in Dr. A's Companion Guide
Emotional: Become as a little child -  You know the phrase, "There's a child in us all", there really is.  It's also helpful in submitting ourselves to change and teaching to know we still have lots to learn, just like a child.  - HUMILITY
Home: Start Laundry
Spiritual: Time for Worship


Recipe for the Week:
Spinach Smoothie:
2 cups spinach leaves
1 quarter lime (peeled if you don't have a vitamix)
1/4 to 1/2 c. 100% juice (apple, grape, orange) - will change the flavor based on taste
1 small banana
a piece of fresh pineapple or 1/4 c. canned pineapple in natural juices
a dash of cream, milk, or a 1/2 scoop of protein powder
1- 1 1/2 c. ice cubes
Blend until well mixed. Serve right away.  This has a very fresh taste and is so refreshing on an nice afternoon.
Serves 4

Workout for the week:
Cardio: ( do your favorite exercise - walking, running,
Warm-up for 2-3 minutes (til your sweating)
Stretch
Level 6: 1 minute
Level 7: 1 minute
Level 8: 1 minute
High Intensity Interval - jumping jacks for 30 seconds
High Intensity Interval - x work - fast feet and jumping
Level 8: 1 minute
Level 9: 1 minute
Level 10: 30 seconds /15 seconds rest 92x)
High Intensity Interval: Heisman's for 30 seconds
High Intensity Interval: fast squats
Level 6: 2-3 minutes
Cool down until you come to a stop
Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
Stretch

Weights: (upper body) DROP SETS: do one set starting at the highest weight you can go and dropping the weight as you go. You may end with no weights at the end and do this til you can't do anymore.  We are burning out the muscle.
*Warm-up fro 2-3 minutes (til you start to sweat)
*Stretch upper body
*Bicept curls (using weights, bands, or machine) Drop set
* High Intensity Interval: Mountain climbers ( 30 seconds)
*Tricept Kickbacks (using weights, bands or machine) Drop Set
*High Intensity Interval: pushups (30 seconds - this will really burn you out)
*Chest Press: (on your back, ball, or bench, using weights, band, or machine) Drop set
*High Intensity Interval: High Knees (30 seconds)
* Back Rows: (machine, bands, or weights) Drop set
*High Intensity Interval: punching (30 seconds)
*Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
*Stretch: focus on arms, back and chest (but get all for more flexibility)

Weekly Song: Our Savior's Love

Time for YOU: Week Six

Week Six Goals:

Exercise: Cardio Training - Intervals ( try reverse ladders with an incline) / Weight Training - drop sets ( increase to heavy weight, and drop down to a small weight til you can't go any more)
Nutrition: Keep working on meeting your Daily Caloric Intake and Drink at least 8 - 8 oz glasses of water a day.
Knowledge: Chapter 8 in Dr. A's Companion Guide - I met Dr. A this week and it was really neat. He is genuine and I shared with him that some of our group is following along. He made sure to point out that we study those first 7 chapters of the workbook to really reinforce the habits of health. So, if haven't read them, let me know, or start reading soon and start where you are.
Emotional: Do something you love to do at least 1 x this week. If you enjoy reading, sit and read for a half hour. Some healthy habits that can become something you love could be walking to enjoy the fresh air, strolling around your garden to imagine what will grow, kicking the soccer ball with your kids, playing tennis (something I love), and anything else that gets you moving.
Home: Get dressed to shoes- this will assist us in our goal to get up and do something you love, or create a new love of movement.  See www.flylady.net
Spiritual: Family Home Evening - Set aside one night a week (we chose Monday's) and make it YOUR family night. No distractions, no phone calls, no media, just you and your family together, reading, laughing, and being together.



This Weeks SONG: Families Can Be Together Forever

Time for YOU: Week Five

Here are our 5th week goals:

1.) Time for YOU: Exercise
Continue to Focus on Exercise - check calendar for your weekly plan and design your workout based on the muscles of the body
(See body chart on Exercise Email- fun activity to bring out the kid in us all)

2.) Time for YOU: Nutrition
*Eat every 2-3 hours to keep your metabolism sped up. (THIS DOESN'T MEAN 5-6 BIG MEALS. Try your three meals and 2 healthy snacks in between meals).
*Read Email about: The impact of Stress on nutrition and top 5 foods for stress.

3.) Time for YOU: Knowledge (Spirit, Emotion, Home)
*Write down your the top 5 things you would like to make priorities in your life. They don't have to be in order of importance. Read through and see if you are including them in your day. This activity encompasses all that we are, and what our desires are. Set your timer for 15 minutes. It doesn't have to take all day.
*For those following Dr. A's Book:
Read chapter 5,6,7 of companion guide - decide what you want to fill out, but just get through it and read

Time for YOU: Week Four

Finally getting these out so you can reference in one place. Way to go this week!


Here are our 4th week goals:

1.) Exercise: Continue to Focus on intensity and doing your workout
2.) Nutrition: Answer three questions about preparations, Portions, and Sugar Intake
3.) Knowledge: Read chapter 5 of Habits of Health and ch.4 of companion guide
4.)Emotion: Positive Affirmations
5.)Home: Write down morning routine
6.) Spirit: Continue Daily Personal and Family Scripture Reading

My journey of discovering food as fuel: Why do I Eat What I Eat?

 (pictured above: Bean Burger on a bed of fresh spinach and tomatoes and topped with fat free salad dressing and mustard) 

Why do I eat what I eat? 

It's a question I asked myself a lot.  Emotions are so much a part of what and why we eat that we can not discount their place in our journey to health.  I shared these ideas with a friend this week about food and wanted to share them with all of you.

I started to think of HOW and WHAT  and WHY I was serving my family food or feeding myself.   Do I cook dinner so they'll oh and ah to make my effort worth while (or whatever it is we get from making dinner), or do I feed my family to nourish their bodies?
Once I figured out why, I made an active effort to form habits that would replace the unhealthy ones.

I learned these three things about food:

*Serving size DOES matter - a portion for my body is not the same as my three year old or my husband, so the nibbling on kids leftovers did count and why did I do it?  Mindless eating!  I started to teach my family how to take the amount of food and kinds of food that were best for them.  Serving each person's plate, like a restaurant and putting just the plate on the table is great. Also, leaving the food in the kitchen and letting the family dish up and then sit at the table, the food is not right in front of your face to just have more of.  You have to make a conscious effort to get up and get more. Put your leftovers in serving size containers.  They have great divided containers and you can just pull one out when you need to eat and heat it up, no waste, proportions under control and great for on the go.  Do if after you've eaten, because when we are hungry we tend to grab more than we need. 

*WHY am I Eating? Same as above, am I eating to nourish my body and give myself energy, or am I just eating to feel better emotionally. HALT - post it on your fridge! When you go to put something in your mouth are you HUNGRY, ANGRY, LONELY, or TIRED?  If you are hungry, feed that body good fuel that won't weigh it down.  You know that feeling when you've eaten too much, and feel heavy?  Eating to feed emotions is never ending eating. You never feel quite satisfied and keep eating to feel better and it never comes. Try to drink an 8 oz glass of water first and HALT to see where you are at.  Replacement Habit: Drink  8 oz. water and do some activity...my sister has her children run to the end of the block when they have challenging emotional responses.  This does two things: 1) Distracts you from your thoughts and changes your mood from the adrenaline 2)Gets you away from whatever is emotional for you for a moment - physical distance.

Since we can't just run out of the house, try walking in place when tired, jumping jacks when excited, punching the air when frustrated (give yourself room), or laying on the floor with your feet on the wall when you want to change your attitude. (Great one with kids too!- you can join them and have a few minutes of laughing while you try to get your feet up on the wall ;)



















*Social Events (Church Meetings, family functions, and eating out) aren't about the food- Once we see the food as a nutrient and the people we are with as company, we enjoy the event, and it's not about the food.  This is a hard one in our society, because we even make the movies about sitting in a dark theater and consuming large amounts of buttery popcorn and mindlessly eating.  I bring food I know is good for me to functions and have something in my purse or bag to eat at all times. I know it's not going to ruin any progress I made that day, but also that it's fuel for my body when I need it. You will seriously think about whether you are really hungry when all you have are carrots and broccoli or nuts in your bag when you crave a chocolate bar when your stressed with kids from running errands or grocery shopping. You'll love it more when the sugar is out of your system.  They learn to know when they are hungry or just bored when they are with you as well.

Give yourself time to build these habits. You didn't get here over night. You've worked on it all your life.  Be kind to yourself when you revert back to an old habit, but be aware of it. Resolve that it doesn't ruin your whole day or week, but that your will try harder the next meal, or nourishing time for your body.  This is all about one meal and one snack at a time, making better choices, and creating new habits for a lifetime. 

 Keep flowing like a river and molding your body, one rock (habit) at a time!