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.