Takin’ Out The Trash

More and more people are becoming aware of the grave issues when it comes to our food.  They are trying to make healthier alternatives and remove some of the toxins in their diet.  This is absolutely a great thing and a wonderful step towards taking charge of one’s own health.  But, unfortunately, there is more to it than that for establishing a well-rounded, state of over-all good health.  So removing the trash in your diet is cause for applause, but how about removing other things that are toxic in your life?  Let’s discuss just a few for the sake of this blog…

People:  Yup, people!  Some people can be very toxic and have an impact on our well-being.  Take a good hard look at your relationships with others.  Know of anyone that when you are around them your whole being is brought down?  Like vampires they suck the life out of you!  Their negativity envelops, consumes, and exhausts you.  It just might be a good time to begin distancing yourself from those kinds of people.  

 

Stress:  How many of you chuckled when you saw the word stress and thought to your self – is she insane?  There is no possible way to rid all of the stress in our lives.  That is an absolute fact.  What I am posing here is to try to reduce the factors that we have complete and utter control over that continually cause us stress.  Is it that closet that every time you open it you need to be wearing a suit of armor due to all of the clutter that falls out?  Is it that stack of mail that just seems to multiply and be moved from one location to another, but never really gets the attention it needs?  I joke with people about our garage.  There have been instances where people will offer to go out there to grab something in the fridge.  I joke that before they do they will need a map and have to sign a waiver releasing us of any responsibility due to injuries that may occur as of a result of all the CRAP that is out there.  Yes – that is on our “to do” list!  Take some time to list all of the controllable stressors in your life and prioritize them and then make it a goal to tackle one at time until the list is complete.  Well – let me rephrase that…until the list is complete for NOW!  There will likely be more things that will eventually crop up.  So no, we can’t get away from all stressors (economy, weather, car trouble, bills, etc.), but sometimes we bring them on ourselves, or make them worse by our avoidance or over-reaction to them.

Brain:  Time to take out the trash as far as our brain is concerned.  That negative self-talk that so many of us do – myself included (work in progress) – is just another form of toxicity in our lives.  How many of you when you get a compliment just say, “Thank you” and move on?  And how many of you say, “Thank you, but…”  No buts!  Don’t negate the very compliment that person just gave you.  Take it and run with it!  Time to stop those negative thoughts that have taken up residence in our brains.  Clean out the negative noggin clutter! Another big one with the brain is many of us let other people and/or our financial standings dictate our self-worth.  If you have to look for your self- worth in what others think of you or in your wallet, it is definitely time to take out the trash in that line of thinking.  NOW!

Personal Care Products:  If you are not new to my blog then you will know my strong stance on funky stuff in our foods and trying to eliminate any foods that contain them from our eating.  But what about our personal care products that we lather, roll, and spray on each and every day?  Ever wonder what we are really applying and let soak into our skin?  Complete disclosure where this is concerned…This is an area that is still a work in progress too, but I have made adjustments with shampoo/conditioners, facial cleansers, moisturizers, and toothpaste which I feel has been a great start.  In my opinion, we should be concerned with what we put on our body, not just in it, especially when many of those products have a variety of chemicals in them.  Take out the trash and get rid of some of those types of products and slowly replace them with better alternatives.  For all of you DIY people - there are many great options for making homemade soaps, shaving creams, detergent, etc.

Leading a quality way of life extends much further than the parameters of eating well and exercising.  I have talked about just some of the things that can be toxic in our lives.  Time to reflect on our current situation to see what “trash” needs to be removed in order for us to live better, more full-filled, healthier lives.  Who’s with me?!

Leave a Comment
by Joanne on May 29, 2012  •  Permalink
Posted in Healthy Living

Posted by Joanne on May 29, 2012

http://barefootbarefood.wordpress.com/2012/05/29/takin-out-the-trash/

So What.

As I sat around this past weekend being quite lazy and loving every minute of it (the weather was just not cooperative), I found myself saying “so what” to various things.  Blame it on the weather, my mood, whatever it was – it felt good to dismiss some things.  I would like to think that some of it was because I have come to an understanding on things that have bothered me, if not tortured me, in the past.  So maybe saying “so what” was my way of letting those things go and not letting them hold me hostage anymore.  So here are some of my “so what” revelations pertaining to me and some pertaining to what I have encountered from others…

So what if life isn’t perfect.  Isn’t that truly part of life – the absence of perfection?  Or at least the absence of an easily identifiable, measurable and agreed upon by all state of perfection? Besides, in my opinion, perfection is perception.  They say, “Beauty is in the eye of the beholder”…well I say, “Perfection is in the eye of the perceiver”.  For some, perfection is a picnic in the park and for others a picnic would be far from perfection and it just wouldn’t be a perfect day unless it included fine dining.  Enjoy the here and now and stop waiting for perfection – it will never come until you decide it’s already here.  (I am not saying stop striving to be better, healthier, stronger, smarter, etc. I am just simply saying don’t let this moment pass until you realize that you can only be what you already are at this precise moment.  Got that?) 

So what if my jeans are snugger than they were just a short time ago.  It is because my body has shifted – in a good way – I might add!  Those squats, lunges and all the other exercises that I so frequently mumble expletives under my breath while doing them are really paying off.  The behind is s.l.o.w.l.y. getting rounder and more lifted so that means jeans are fitting differently.  It may be slow, but it is ultimately changing.  If the result of that happening is going up a size in jeans then so be it.  So what.  Don’t let your jeans define you – you define those jeans.  Rock ’em! 

So what if food has “natural” on the package when the ingredient list tells a completely different story.  If the ingredient list is a who’s who of something that reminds you of your former chemistry lab class – simply put it back on the shelf and walk run away!  Do not be fooled by fancy packaging or snazzy health claims.  If food has to claim to be healthy – that should be your first warning sign.  When is the last time you saw a claim on fresh produce to be healthy and natural and used fancy packaging to convince you to buy it? 

So what if you don’t have a solid block of time to workout.  Do you have 10 minutes?  Even 5?  Push-ups, air-squats, lunges, jumping rope, sprints and so much more can all help to create workout options when time and even equipment are factors.  Just make sure to keep the intensity high since time will be short. Try to repeat at another time during the day so you have accumulated more minutes by the time the day is over. It doesn’t need to be an all or nothing mentality when it comes to working out.  Something is better than nothing. 

So what if you can’t buy all organic food.  If you buy a bag of non organic apples instead of that bag of chips then you are headed in the right direction.

So what if you have the finest gym equipment and/or a membership to the “best” gym if you don’t use them! 

So what if I am 41.  I am leaner and stronger than I ever was in my 20’s and 30’s, albeit with a few more lines and “dimples”.  Don’t let age stop you.  It is never too late to change, but it won’t happen unless you make the choice.  Fit and fabulous at 40 is my motto…okay, okay 41, but it just doesn’t have the same ring to it as using 40! 

So now it is your turn.  What, in your life, can you think of that you would feel so much better being able to say, “So What”?

Leave a Comment
by Joanne on May 16, 2012  •  Permalink
Posted in Fitness, Food, Healthy Living, Nutrition

Posted by Joanne on May 16, 2012

http://barefootbarefood.wordpress.com/2012/05/16/so-what/

If I Knew Then What I Know Now…

Most people are familiar with the saying, “hindsight is always 20/20”.  I got to thinking about that the other day. I thought of some things in terms of nutrition and exercise (go figure) that if I had only known then, I could have saved myself so much money, aggravation, and time just to name a few. I also would have savored some of those moments back then even more.  So here is my list of what I had come up with initially…

1.  If I had known what an integral part my scale would play in me becoming obsessed with a number and the fact that there is life after the ditching of the scale – I would have ditched it a long time ago.  I have spent way too many years and have cried too many tears over that thing.  Hey – that sounds like a good start to one of those sappy sad songs! 

2.  Knowing that “a healthy diet doesn’t always equal a fat-loss diet” would have been ideal to know many moons ago.  I can’t begin to fathom how different things would have been if I had been privy to that insight.  I would have known what foods specifically generate fat-loss and could have made sure I focused on them!

3.  Did you know that there are hormones that are closely linked to fat-loss and that falling for the standard “calories in/ calories out” mentality is NOT the way to go?  It is not that calories don’t matter, but for fat-loss it is more than just burning more calories than you consume.  Could have told me that sooner!

4.  All those times when I wouldn’t dare stand up from my beach towel without shimmying into my shorts first…can I take them back?!  So much time and energy expended on worrying if my thighs were too big, etc.  Ugh!  How I wish I had flaunted it!  I should have really appreciated my body back then.  I even went so far as to wear these neoprene bands around each thigh hoping to sweat and shrink my thighs.  No, no – I didn’t wear them on the beach!  (Mental image – yikes!)  Of course I had no idea way back then that even if I could sweat some weight off – it would only be temporary.  Sigh… 

 Come to think of it – where is my thigh-master?   

Buns of Steel, anyone?!

 

5.  I would like all of the money back that I spent on the copious amounts of potions and lotions that contained various toxic chemicals in them when all I needed was a jar of coconut oil!  Not only can you use it as a full body moisturizer, but you can cook with it too. In fact the uses for coconut oil seem to go on and on. Read more about it…  http://wakeup-world.com/2012/03/02/160-uses-for-coconut-oil/  ( I fully understand that there may be times when severe skin conditions may warrant the use of conventional treatments, but again I urge you to be a detective to see if your food could be the potential cause and to read any and all labels before you put something on your skin.  You should be concerned with what you put on your body just as you should be with what you put in it.)

6.  You mean frozen pizza at midnight while having a movie marathon with my family wasn’t such a great idea?  I suppose those late night runs in college to Pat’s Steaks in Philly to top off our consumption of ‘beverages” for the night were not the best option either. Inside-outs and greasy pizza from Mario’s down the street from our dorm were staples freshman year.  My stomach is turning right now as I type this just thinking about that!  Oh, and let me not forget the countless nights in high school that ended at the local diner with cheese fries and gravy – AKA Disco fries!    However, I wouldn’t trade any of those memories – not for a moment – maybe just the food given what I know now.

7.  The countless lunches and dinners that came out of a jar or a box was not proper nutrition?  Who knew?!  And yes – it wasn’t too long ago that I too was under the spell of the low-fat/no-fat craze!  If I only knew that most of those Frankenfoods were not even food at all, I could have spared myself endless bouts with indigestion, bloating, feeling sluggish, and those annoying few extra pounds.  Not to mention my body would have appreciated it more!.  Eat. Real. Food!  I have learned that message loud and clear.

These are just a few of the things that I can appreciate now as I look back to my days gone by.  But as I said in my last blog, “when we know better we do better” and that is what I have to take away from all of this reflecting.  Sure, life would be much easier if we all had a crystal ball that could save us from making costly mistakes both monetarily and health wise, but we do the best we can with the knowledge that we have at the time.  Remember all of those mistakes are not failures. They are opportunities for feedback.  Use them to create a better today and tomorrow.  Nourish your brain with knowledge so that you can then properly nourish your body.  Then hopefully there will be less instances of would have, could have, should have …if only I had known better.  

So what do YOU know now that you wish you had known then?

2 Comments
by Joanne on May 3, 2012  •  Permalink
Posted in Fitness, Food, Healthy Living, Nutrition

Posted by Joanne on May 3, 2012

http://barefootbarefood.wordpress.com/2012/05/03/if-i-knew-then-what-i-know-now/

Game On!

Spring has sprung! Although, as I am writing this, it feels anything but Spring out there today. There is just something about Spring and the weather that has everyone (me included) in a panic that summer is almost here which means bathing suit season and traveling.  Neither of those are a bad thing. In fact they both represent times of relaxation and freedom from the everyday routine.  But it should not be a free pass to forget all that is vital for good health unless you want to come back from your trip with more than memories and souvenirs.  Let your pictures serve as memories – not the extra pounds you have the possibility of bringing home with you!

There is a misconception that all bets are off when it comes to traveling and sticking to a plan.  But that’s just it – it is a misconception – it doesn’t have to be that way.  It is a choice!  With a little forethought there are quite a few things that you can do to make sticking to your goals a real possibility while on vacation.  There are some hurdles that people face, so I am going to address what I view as the top three and hopefully you will walk away feeling more confident that you CAN stick to a PLAN!

Let’s start with potential hurdle number one: nutrition on the road.  For those of you who are road tripping it for summer vacation here are a few tips to help you.

  • Prepackage snacks for the car:  apples, bananas, baggies of grapes, almonds, sliced peppers, etc.    
  • Pack a cooler with water (of course keep in mind that could increase the amount of pit-stops along the way and if you are like me that means more pit-stops = less sanity! I want to get where I am going! 
  • In your cooler you can also pack ham/turkey/cheese roll-ups for an easy finger food that won’t leave crumbs in your car.
  • Hard boiled eggs already shelled in your cooler make a great snack.  Yes, I do realize the potential for the smell!
  • When you stop for gas keep in mind that most places have nuts and some even carry fruit.
  • Pack a small container of your own salad dressing so that if you do stop at a fast-food place you can get a salad and top it with your dressing.  Try to get some protein on that salad for the extra satiety factor.
  • Feeling like a burger than just leave the bun. Take the burger.  “Leave the gun. Take the cannoli”.  Sorry!  I couldn’t resist!
  • If you are staying at a hotel – call ahead to find out if they have a fridge and/or a microwave.  Once when staying in a hotel I asked the front desk for a local super market, went there and bought a pre-cooked chicken roaster and kept that in my room to eat.
  • No matter where you stop – think protein and veggies first followed by some fruit!

Air travel may be less out of your control, but once again all is not lost.  If you only have time for fast-food while waiting for your flight then find some type of protein whether it is a grilled chicken sandwich or a burger and you know what to do with the bun.  Again, think protein first with veggies or fruit if you can as grab and go veggies may be harder to come by.  It is easier to grab an apple or banana than it is to grab an order of steamed broccoli!  You get my point.  You may have more options if you have more time and are able to order from a restaurant. It is very easy to be lured into buying some of those great smelling snacks that have now made their way into airports.  Cinnabon – really?!  They know your defenses are down.  You’re either tired and cranky from dealing with air travel, or you are on such a vacation high that all rational decisions are left behind. 

Now on to exercise – potential hurdle number two… all is not lost here either.  Your own body can be your greatest piece of gym equipment when traveling.

  • Push-ups, jumping jacks, sits-ups, dips, burpees, air-squats, lunges, etc. can be really effective for getting something in.  Pack a jump rope if you have one or resistance bands that take up no space at all.  I have been known to do lunges down the hallway of the hotel.  Again – call the hotel ahead of time to see if there is any kind of equipment on site. 
  • If you are going to the beach – the beach makes a beautiful setting for exercise.  Last year my son joined me for some sprints, burpees, air-squats and push-ups on the beach.  I would just caution you to scout out the area for your sprints before you start running.  Wouldn’t want to twist an ankle when you step into someone’s left over hole from an afternoon of digging in the sand!
  • Don’t forget that walking on vacation is a great form of recovery exercise especially if you have been overloading your workouts trying to prepare your body for vacation.  Walking will help to reduce stress and your stress hormones and will also help to balance you out.  The type of walking I am referring to is at a leisurely pace, not power walking.  Please don’t save this type of recovery exercise just for vacation.  Try to include something like a walk or some other form of recovery exercise everyday.

The next potential hurdle – hurdle number three – when it comes to travel and vacations is the mind-set that usually takes up residence in our head and wants to tag along for the trip.  I am speaking of the “I don’t care. It’s my vacation”, “I deserve it”, and the “I need a break” thoughts that are being packed along with your luggage!  Please don’t get me wrong.  I am not saying that you shouldn’t go and enjoy yourself. If you know me then you are probably familiar with my utter disdain for cooking.  I will look for every opportunity to get out of it and vacation fits that bill perfectly.  But just try to enjoy yourself in a manner that will not throw you completely off your game.  Eventually that vacation will come to an end and reality will set in.  If you find that your choices were less than stellar – DO NOT beat yourself up.  Wipe your hands of it and move on.   

This mind-set is not only evident on vacations, but is also ever-present for some on the weekends as well.  “I don’t care.  It’s the weekend.”  Yup –so it is.  Health is not important on the weekends?!… “I deserve it.”  You deserve to be healthy!… “I need a break.”  A break from your health?!  I am not perfect and don’t claim to be.  It is taken me some time to get where I am now. I have made many mistakes along the way both in exercising and nutrition, but have learned from them and used them as a catalyst for change in my life.  Those mistakes and the lessons I learned ultimately brought me to where I am now, and it is in a really great place.  It has been, and continues to be, a learning and growing process.  I love the quote from Maya Angelou that says, “When you know better you do better”.  I truly believe that. 

Since I have been asked by countless people how I personally deal with vacations and weekends (and holidays and birthdays for that matter), I will share with you my line of thinking.  So here is how I look at all of those things (aside from using many of the strategies above)…  If we are blessed each day to keep putting our two feet on the ground in the morning then part of that is dealing with all of those things.  It’s called life!  We have to learn to make peace with those things, embrace them as part of life – a very good part of life, be thankful for them and most of all – enjoy them.  Enjoy them in a way that respects who you are and who you want to be.  Don’t let those events control you.  You control them!

As you make your summer plans (or just your plans for the weekend) – remember to do just that – PLAN!  I have given you just some of many good tips to employ.  Have any others?  Please share!

3 Comments
by Joanne on April 23, 2012  •  Permalink
Posted in Fitness, Food, Goals, Healthy Living, Nutrition

Posted by Joanne on April 23, 2012

http://barefootbarefood.wordpress.com/2012/04/23/game-on/

Here. I’ve Got A Pill For That.

 

In today’s world we have become a society that loves our instant gratification.  With the dawn of great technology along came things such as never being away from your email; not having to sit through commercials if you have a DVR; being able to buy things from the internet on your phone; and the list goes on and on.  I’m thinking that patience is not one of our finer qualities.  Who’s with me on that?  

Quick fixes are another thing that have become more common place.  We don’t have time to deal with long drawn out issues.  Right?  I am all about the quick fixes when it comes to certain things.  Ah, here’s an oldie, but goody – putting clear nail polish on a stocking snag to prevent it from running anymore!  Am I dating myself?  Probably!  But if you know what I am talking about then you are right there with me!  But eventually if those quick fixes are not taken care of properly they will just be around again and potentially on a larger scale.

Too many people have been lured into this quick fix mindset when it comes to their health.  Have heartburn?  Here. I’ve got a pill for that.  Have a migraine?  Here. I’ve got a pill for that.  Please DO NOT get me wrong.  I am not discounting the use of proper medications for the right reasons, and I am certainly NOT making light of heartburn and migraines or any other medical conditions for that matter. Just examples people – don’t get your feathers in a ruffle!  The point that I am trying to get at with all of this is that we can’t continue to put band-aids on all of our ailments and expect them to miraculously disappear.  They may go away for the time being, but what happens when they crop back up again?  Continue to pop a pill?  Increase the dosage or try a different pill? Or should we start with being a detective and looking into what may be the root cause of the issues: diet, lack of exercise, lifestyle choices, lack of sleep, too much stress, etc. For the sake of this blog – I am going to focus on food and the choices we make as being the possible instigator of many of these ailments that afflict people.  I know full well that there are many people on life-saving medications and ones that control major health issues.  Those are not the ones I am referring to in this post.  Having had my brain surgery I am extremely aware of the need for certain prescriptions, and I am thankful that medical advancements were able to produce them!

The foods that we eat have the potential to make us healthier or less healthy. Sometimes the effects are not clearly seen immediately but will be a delayed reaction that can take years to make its presence known.  

If you are a diet soda drinker and/or a lover of non-fat processed and sugar-free foods you ARE taking in artificial sweeteners.  One such sweetener is called aspartame. 

Thank you to http://www.sweetpoison.com/aspartame-side-effects.html for providing the following list.

Adverse reactions and side effects of aspartame include:

Eye
blindness in one or both eyes
decreased vision and/or other eye problems such as: blurring, bright flashes, squiggly lines, tunnel vision, decreased night vision
pain in one or both eyes

decreased tears
trouble with contact lenses
bulging eyes

Ear
tinnitus – ringing or buzzing sound
severe intolerance of noise
marked hearing impairment

Neurologic
epileptic seizures
headaches, migraines and (some severe)
dizziness, unsteadiness, both
confusion, memory loss, both
severe drowsiness and sleepiness
numbness of the limbs
severe slurring of speech
severe hyperactivity and restless legs
atypical facial pain
severe tremors

Psychological/Psychiatric
severe depression
irritability
aggression
anxiety
personality changes
insomnia
phobias

Chest
palpitations, tachycardia
shortness of breath
recent high blood pressure

Gastrointestinal
nausea
diarrhea, sometimes with blood in stools
abdominal pain
pain when swallowing

Skin and Allergies
itching without a rash
lip and mouth reactions
hives
aggravated respiratory allergies such as asthma

Endocrine and Metabolic
loss of control of diabetes
menstrual changes
marked thinning or loss of hair
marked weight loss
gradual weight gain
aggravated low blood sugar (hypoglycemia)
severe PMS

Other
frequency of voiding and burning during urination
excessive thirst, fluid retention, leg swelling, and bloating
increased susceptibility to infection

Additional Symptoms of Aspartame Toxicity include the most critical symptoms of all
death
irreversible brain damage
birth defects, including mental retardation
peptic ulcers
aspartame addiction and increased craving for sweets
hyperactivity in children
severe depression
aggressive behavior
suicidal tendencies

Aspartame may trigger, mimic, or cause the following illnesses:
Chronic Fatigue Syndrome
Epstein-Barr
Post-Polio Syndrome
Lyme disease
Grave’s disease
Meniere’s disease
Alzheimer’s disease
ALS
Epilepsy
Multiple Sclerosis (MS)
EMS
Hypothyroidism
Mercury sensitivity from Amalgam fillings
Fibromyalgia
Lupus
Non-Hodgkin’s Lymphoma
Attention Deficit Disorder (ADD) 

You can see by this very comprehensive list that what we may be ingesting (daily for some) can have a very negative impact on our health.  Keep in mind that this is only ONE of the many food additives that is present in some food and drinks.  So that migraine/headache that you have been dealing with just may be result of that diet soda habit.

Gluten is another trouble maker that is present in many of the foods eaten on a daily basis.  “Gluten is a strong elastic protein found in wheat, rye & barley that provides structure and elasticity to baked goods. These strong protein bonds-that give bread its shape & texture are difficult to digest and often adhere themselves to the gut wall. Our immune system releases toxic compounds to try to destroy the gluten proteins resulting in inflammation of the small intestine wall. Chronic inflammation results in a leaky gut which results in the more chronic inflammation in our body. Chronic inflammation is the root of chronic disease.”*

These are just a FEW of the many gluten–associated medical concerns as presented in the book Dangerous Grains by James Braly, M.D., and Ron Hoggan, M.A.

Abdominal distension/bloating

Asthma

Attention Deficit Disorder (ADD)

Attention Deficit Hyperactivity Disorder (ADHD)

Bone Diseases

Calcium deficiency

Celiac disease

Crohn’s disease

Dementia

Eczema

Emotional and behavioral disorders

Headaches (persistent, recurring. Migraine like, often not responsive to conventional therapies)

Iron deficiency Anemia

Irritable Bowel Syndrome (IBS)

And the list continues.  Unfortunately it contains issues that are on an even grander scale than the ones listed above.  Many people feel just fine and don’t display any issues and are unaware that gluten is indeed beginning to take its toll on their body.  I, personally, avoid gluten at all cost as well as artificial sweeteners and other foods and ingredients that can create a toxic environment in the body!

So before you continue to search for that magical pill, inspect your food for ingredients that may be causing your issues and the types of foods that you are eating.  I have talked about two in this post, but there are many more out there such as MSG, food dyes, soy, dairy and grains (yup – I said grains) to name a few.  Be your own best advocate for your health.  Remember from one of my previous posts – be proactive, not reactive!

Wishing you all good health!

 “Humans evolved for thousands of years on the micro-and macronutrients available from plant and animal food.  You are genetically programmed to grow and thrive on a naturally derived diet.  Nearly all of the chemical compounds added to food have never previously existed on this planet prior to their creation in some chemist’s lab…The majority of the human race is currently engaged in a massive involuntary experiment on a scale that has never been seen in the history of the world.”  (Dr. Joseph Mercola) 

*Thank you to the Hail Merry Facebook page for providing that description in one of their recent posts.  If you are not familiar with Hail Merry products they are amazing ~ especially the raw chocolate macaroons.

Leave a Comment
by Joanne on April 14, 2012  •  Permalink
Posted in Resolutions

Posted by Joanne on April 14, 2012

http://barefootbarefood.wordpress.com/2012/04/14/here-ive-got-a-pill-for-that/

It’s All In Your Head!

Ever have a cut that was bleeding and you didn’t even feel it UNTIL you saw it and then all of a sudden the pain kicked in?  It is amazing the power of the brain.  You are going along oblivious to the fact that you are injured and it is not until your brain gets wind of the fact that injuries and blood are typically synonymous with pain that you even begin feeling the pain.

Our brain can be our most powerful asset, and yet it can also be our most powerful detriment at times.  It is all in how we use it.  Our thoughts have a direct bearing on our actions.  Think negative thoughts all the time and our very being will be brought down due to those thoughts. Our whole outlook on things can become clouded.  Think in a positive way and somehow the world seems like a much brighter place and our actions will reflect that positivity.

A perfect example of the power of the brain presented itself in the gym yesterday.  A friend of mine, who is an amazingly strong woman and whom I admire for her determination, was squatting and cranking them out like nobody’s business!  She effortlessly did a squat with very heavy weight so delicately balanced on her traps.  When she finished she was shocked at how much weight she did.  She hadn’t realized that in her head she had the wrong weight – a much lower one at that.  But because she had thought the pounds were lighter than they really were and that was what her brain knew – she cranked that squat out believing it was the lighter weight and therefore knew she could execute it seamlessly seeing as she had done it so many times before. All the while she was really doing something much heavier!  She ended up breaking a record yesterday, and I truly believe it was because she kept telling herself that she could do it.  No doubts, no fear – only mind over matter!  So proud of her!  

So how do we harness the power of our brain?  For starters, in my opinion, we need to shift our thoughts to more positive ones.  Stop with the “I can’t…” and “I’m not…”! “I can’t lose these last 10 pounds… can’t get that promotion at work, etc.”  “I’m not strong enough…not pretty enough…not thin enough…not smart enough, etc.”  I will admit that this is something that I am working on for myself.  If we don’t set higher expectations for ourselves than we have nothing to strive for, nothing to help us reach our true potential.  It is easy to get stuck in a place of self-wallowing if that is where you have been for sometime.  It tends to become all you know and worse off – all you expect.  Every one of us deserves better than that. 

When someone gives you a compliment do you ever hear yourself saying, “Thank you, but…”?  Just accept the compliment with a thank you and move on!  Don’t discount the good that someone just recognized in you with a BUT!  But nothing!  Challenge yourself to decrease your negative thoughts each day.  It may be good to start with an awareness of how many negative thoughts you actually have. (Some of you may not even wrestle with these kinds of thoughts.  I commend you for that!)  This may be extreme, but worth a try – wear a rubber band on your wrist and every time you are compelled to think those vampire thoughts that suck the positivity out of you – snap that rubber band!  That will get you thinking differently. 

Harness the power of your brain to move forward in life.  Tackle those things that have been holding you back head on because it is all in your head!  No time like the present.  And remember – “Attitude is the seed of all successes and all failures.  What you plant is what you reap!”

So…what are you currently planting?

Leave a Comment
by Joanne on April 6, 2012  •  Permalink
Posted in Goals, Healthy Living, Resolutions

Posted by Joanne on April 6, 2012

http://barefootbarefood.wordpress.com/2012/04/06/its-all-in-your-head/

Double Unders, You Are Going Down!!!

Today, as I was getting ready to throw a tantrum in the gym, (okay let me rephrase that) I DID throw a tantrum due to my inability to get a succession of double unders* with my speed rope, the owner came over to me and mentioned that I was doing better.  Of course I thought he was crazy since the whip marks on my arms (and butt I might add) were showing a very different picture.  I looked as though I got in a battle with a cat and clearly I was not the winner!  But after he could see the look of dismay and defeat on my face combined with my stomping and throwing of the speed rope from before – he knew I wasn’t buying it.  That is when he said, “Progress is not linear.”  Hmmm.  I have to tell you that I have been thinking about that statement all day!  Now I don’t know if that is some famous quote or if it is something he made up – it really doesn’t make a difference to me.  Either way, it had an impact on me.

I think that is the kind of statement that you take away whatever meaning from it that you need most.  For me, I got that progress isn’t always going to be steady – that there will be ups and downs – feeling like one minute you are moving forward and the very next minute you feel like you just set yourself back a few paces.  The object is to never give up.  If you do that then you won’t ever have progress and you will become stagnant.  That should not be an option!

We all have things in our lives that get the best of us.  It is what we do as a reaction to those things that matters.  Although I threw a hissy fit, or two – may have even mumbled a few words not appropriate for print – I kept going.  My frustration fueled my determination.  Take note of those things getting the best of you and devise a plan to attack them head on.  It may take some time, a lot of tantrums and feelings of dismay, or in my case all of the above plus many whip marks, but ultimately the defeat will only be if you give up.  Don’t let it defeat you – defeat it!

I will share one insight I have definitely gained from those double unders- if you ever want to get information out of me – the threat of the sting from a cable strike from a speed rope should do the trick just fine.  Just sayin’!

I am very thankful for those wise words today and of course for all the guidance, support, and patience I get from the trainers and my fellow members at my gym each and every workout!  CrossFit LKN – you rock! 

So what is your Kryptonite? What are you going to do about it?  I would love to hear from you and what “progress is not linear” means to you.  Please feel free to reply so we can all share our thoughts and maybe gain new perspectives from each other. 

Double Unders – I will defeat you!

*If you are not familiar with a double under it is an exercise done on a jump rope in which the rope makes two passes per jump instead of just one.

Leave a Comment
by Joanne on March 29, 2012  •  Permalink
Posted in Fitness, Goals, Healthy Living

Posted by Joanne on March 29, 2012

http://barefootbarefood.wordpress.com/2012/03/29/double-unders-you-are-going-down/

All For Health and Health For All!

I decided to take this time to write about a question that I get asked so frequently by people looking to make changes in their health predominately by losing weight.  These people come to me because their current lifestyle choices and habits are no longer working for them. It has now escalated to the point where they have reached their limits, need to make the necessary changes, and are looking for the guidance and accountability factor to help them succeed.  There are a host of emotions that exist when these people come to me, but most are excited to embark on their life altering healthy path, but know full well that family members may not share their same sentiment.  So this is what I hear constantly from people, “What do I do about my _____? (fill in blank with spouse, children, etc.) My _____ doesn’t need to lose weight.” To which I reply, “Does your _____ need to be healthy?”  This is when I get a blank stare on their faces and then the lightbulb moment takes over.  Almost all of them have never looked at the situation that way.  In my opinion no one can truly eat whatever they want unless they are on a mission to self destruct with their health.  (Of course technically they can, so I suppose the more appropriate word is shouldn’t.)  Please tell me who is immune to such things as diabetes, high blood pressure, high cholesterol, strokes, heart attacks, cancer and on and on?  I know what some of you are thinking right now.  Maybe you have had a family member that ate anything, drank and smoke and lived to be 90+.  I would have to say that they are the exception and not the rule. And in today’s world where the quality of our food is lacking, we are stressed, sleep deprived and surrounded by pollution of all kinds including the electric magnetic kind – do we really want to roll the dice and take that chance?  We may also know people who do eat whatever they want, but don’t gain any weight.  Please do not make the mistake of falling into the trap of equating thin with good health.  How do you know what their health status is?  You can only see the outside!  Unfortunately many of those same people gauge themselves as being in good health because of the way they look in the mirror.  They, too, forget that the mirror can not accurately account for the over-all picture of health.

The plain and simple truth is that diet and exercise, as well as other lifestyle choices, such as smoking, drinking, etc. are all factors when it comes to preventing or controlling those ailments mentioned above.  So maybe your loved one doesn’t need to lose weight, but they absolutely should be conscious of the potential consequences of their lifestyle choices.

Did you know that the “number of kids taking statin drugs has sharply risen 68 percent in five years?  Pfizer has introduced a new chewable, ‘kid friendly’ version of Lipitor, and there is a call among medical authorities to mandate a universal screening in schools to find children with high cholesterol and prescribe such drugs to those ‘in need of treatment’ (Gedgaudas, 2011).”  (For those of you not familiar with statins – they are prescribed to help lower cholesterol with Lipitor being one of the brand names.)  There is something so wrong with that statement on so many levels – it is quite disturbing! (Don’t get me started on cholesterol and statins right now or even on the title medical authorities!!!   Maybe a Blog for a later date.)  If you have young children, or grandchildren for that matter, then the only way that they are not going to fall victim to that statistic or eventually develop other issues is to teach them and teach them now!  Don’t make it about a weight thing, focus on the health aspect of it and set them on a course now for a healthier future.

So if you are embarking on a new fat-loss plan try to shift your mindset from just focusing on losing weight to one of getting healthier and getting healthier is something that everyone can and should partake in.  The fat-loss will come. This new venture of yours may not be well received in your circle of family and friends – people for the most part don’t like change – but you may eventually be the catalyst for change for them and anything that betters the quality of life of a person is a good thing.  Be the role-model that your family may need, communicate with them, make small changes here and there where they are concerned so the likely hood of a revolt is lessened and most importantly – never give up on them or yourself!  They may not see the relevance right now, but there is always hope for tomorrow – a healthier tomorrow.

Leave a Comment
by Joanne on March 22, 2012  •  Permalink
Posted in Healthy Living, Nutrition

Posted by Joanne on March 22, 2012

http://barefootbarefood.wordpress.com/2012/03/22/all-for-health-and-health-for-all/

Proactive Not Reactive

When asked what would be the biggest hurdle that prevents people from regularly exercising do you know what I hear as the most common answer?  Can you guess?  It is time, or better yet, lack there of.  Understandably so.  It seems that most of us have stretched ourselves too thin when it comes to commitments and now with the advancements in technology we are never far from being “plugged in”. Our work, emails and even such things as Facebook follow us wherever we go.  Ever been so panic-stricken when you realized you left your cell phone at home?  What’s happened to us? 

So let’s look at a scenario which sadly is not uncommon in today’s world.  Each day of the week is filled with things that need to be done:  job, taking care of kids/family, cooking, cleaning, laundry, lawn care …and so on and so on.  There is typically no time left for exercise.  Right?  Wrong!!!  You go through your life day-to-day and then one day you have a doctor’s appointment and you hear the news that you knew was coming.  It was on your list to do, but other things prevented it from happening.  The doctor tells you have no choice, but to change your ways and that includes exercise (and of course it should go without saying that nutrition is a key component as well).  It is not an option at this point says the doctor – you are on your way to diabetes, your blood pressure is dangerously high, your cholesterol is out of control and the mention of a buffet of various medications is in your near future.  Now – how many of you would sit back and take that news, leave the doctor’s office and continue living your life as if nothing inevitably dooming your health was on the horizon?  I am guessing that not too many of you would take that news lightly.

You leave there feeling the insurmountable pressure that things have to change in your life.  But what?  You already claimed that you had not a minute more in your day to exercise and for that matter – eat right.  The responsibilities of your day didn’t just change from yesterday to the day you got the news.  But something has changed – the urgency of putting your health first because it really isn’t an option anymore.  The situation has become dire and will only increase in significance if left unattended.  You better believe that most of us having received that news will find time to do what we need to do in order to turn our health around.  Maybe it looks something like less time on the computer, setting the alarm clock a few minutes earlier each day to exercise, preparing meals on the weekends, giving up one of the nightly shows and recording it for another time or not volunteering for another committee.  What ever it has to be, it HAS to be!  We need to be proactive with our health and not reactive.  If we take steps each and every day to be healthier then eventually we will fall into new habits that will only benefit us, and in turn, our families will reap the benefits as well. Of course there are no guarantees in life, but I am sure going to do things that increase my odds of leading a healthier, happier life.  Who’s with me?!

There is a favorite quote of mine that says, “Those who think they have not time for bodily exercise will sooner or later have to find time for illness” (Ed Stanley). Take a few minutes and ponder that – let it really resonate with you.  None of us have time to be sick.  And not only will that illness impact us, but imagine the ramifications it will have on our families, on all things that we hold so dear in this life!

It doesn’t have to be an all or nothing mentality with exercise.  Certainly something is better than nothing especially when you do it consistently. That consistency will lead to routines and better habits.  As always start off slowly and make sure you have your doctor’s permission if you are dealing with health issues already.

Remember, “The truth is you can spend your life any way you want, but you can spend it only once” (John Maxwell).  So what’s it going to be – proactive or reactive?

1 Comment
by Joanne on March 15, 2012  •  Permalink
Posted in Fitness, Healthy Living

Posted by Joanne on March 15, 2012

http://barefootbarefood.wordpress.com/2012/03/15/proactive-not-reactive/

Confessions

I have a confession to make:  I. EAT. REAL. FOOD!   There I said it!  Wow, it feels great to bare my soul.  I wish I could see the puzzled looks on some of your faces as you read that.  You may be thinking that’s not earth shattering, why the need to confess?  Were you waiting for something juicier than that? Sorry, maybe next time or better yet – maybe never!!!  The truth is that I felt the need to do that because of the comments and strange looks that I get from some people when they find out what I eat, or don’t eat for that matter. 

What do I consider to be real food?  It is food that either doesn’t have an ingredient list or if it is does – the ingredients are recognizable, minimal and not a product of a chemist’s lab. Take butter versus margarine.  Butter has an ingredient list that contains cream and salt.  Now for the list on a vegetable spread – vegetable oil blend (partially hydrogenated soybean oil, soybean oil), water, whey(milk), salt, vegetable mono and diglycerides, soy lecithin, (potassium sorbate, calcium disodium EDTA) used to protect quality, citric acid, artificial flavor, vitamin A palmitate, beta carotene (color).  Ouch, that is a lengthy list of mostly unrecognizable ingredients!  Please explain to me how that is a better choice over the real thing?!  There is a quote from Joan Gussow that says, “As for butter versus margarine, I trust cows more than chemists.”  I couldn’t agree more. Give me butter, thank you.

Confession number two…I wasn’t always this way.  I will be completely truthful and tell you that I was sucked into the mentality that low-fat/no- fat was better and certainly lower calories were best even if meant eating fake food to keep those things low.  Anyone remember the Snack Well craze in the 90s?  If you do, then you also remember that people got fatter than ever.  Can we all say – fail?!!!  But what I didn’t realize is what a negative impact those foods were having on my body.  Our bodies do not recognize many of the ingredients in those fake foods and have no idea what to do with them.  Blood sugar spikes, headaches, joint pain, bloating, insatiable cravings, low-energy, sleep issues, inflammation in the body and the list goes on and on as to what the potential consequences of those ingredients may be. And keep this in mind – the consequences of our actions may not be immediate and may take some time to progress and become evident.  One such issue is inflammation in the body that can lead to more advanced diseases such heart disease, cancers, and degenerative illnesses.

So how did I come to be where I am today?  I first had to deprogram myself of all the incorrect things that I thought I knew about nutrition which means that I really don’t put much stock in Conventional Wisdom and for that I make absolutely no apologies!  Next, I needed to figure out what would work best for my body and relearn a way of eating. I have now learned when my body is going to turn on me for eating certain foods and what foods give me optimal outcomes.  Don’t get me wrong – I may indulge in a treat on an occasion – but it is most likely going to be with real food or a bit of alcohol, and I am going to make sure the splurge is really and truly worth it.  I also have to be well aware of the fact that my body will mostly likely revolt and that I am going to have to deal with the miserable feelings that will ultimately ensue. 

I am not saying that I expect everyone to take the journey that I have gone on, and I certainly don’t claim to have all the answers, but I am saying that it is time to be truly aware of what you are putting into your body and what impact it may have on your health both now and in the future as I have mentioned in previous blogs.

Try to make changes in your ratio of real food versus non real food.

Start small.  Swap out soda and make some iced-tea to have around instead or water with fresh lemon, lime, or orange slices in it – not only will you being doing right by your body getting rid of all the high-fructose corn syrup, but your wallet as well.  There are so many flavored teas out there that you can alternate flavors.  Try to appreciate it without any sweetener.  Oh, the moans and comments I am getting right now as you read this.  I hear you, and I have also been there.  It may take some getting used to, but given enough time your body will adjust.  For some it has been years of using an abundance of sugary (whether real or perceived as with artificial sweeteners) and/or salty foods that our bodies don’t recognize the true flavors of food anymore.  Try some berries with a little dollop of real cream.  Make your own “fries” in the oven and experiment with different spices.  Take chicken cutlets and cut them into cubes, dip in egg and dredge in seasoned almond flour (I season mine with garlic powder, oregano, salt and pepper.) then bake in the oven for your own version of chicken nuggets.  Start where you feel most comfortable!   

Please know that I would never pass judgment on anyone for their way of eating, and I am well aware that everyone’s circumstances are different.  I wish good, vibrant health for everyone and in my opinion it starts with food.  So if you find yourself completely overwhelmed and in a place like I was and want to start turning things around – remember that it is never too late.  And if you need a support system to assist you know that I am here for you.

4 Comments
by Joanne on March 7, 2012  •  Permalink
Posted in Food, Healthy Living, Nutrition

Posted by Joanne on March 7, 2012

http://barefootbarefood.wordpress.com/2012/03/07/confessions/

« Older Posts
Follow

Get every new post delivered to your Inbox.

Join 37 other followers