I recently went to The Brewton Standard celebration for their new Well Magazine. I am a guest columnist for this magazine which will be published quarterly. It is a beautiful magazine showcasing so many accomplished and beautiful people in our area. I encourage all of you to subscribe to this magazine by sending $16 for in-state or $20 for out-of-state to " Newspapers Inc., P.O. Box 887, Brewton, Alabama 36426. Congratulations to Kerry Whipple Bean, Clay Lisenby, and all of the staff for a beautiful job.
I called someone to tell them about the article (I was excited - I've never been a columnist before) and the first response was "are you getting paid?". So often value is only on the dollar and so little emphasis is placed on accomplishment. Do not get me wrong, I understand that money is necessary and important. Please do not email me or write notes about how fortunate I am. I also understand how lucky and blessed I am. I am thankful to a father who financially did well and provided for his family. This is important. I was also blessed with a father who valued community, sharing with others, and giving back - not only in money but in time and energy. We hear about this in our churches, schools, and communities. What about our work?
Max Lucado recently wrote an article about inspiration and sharing our inspiration with others in the workplace. In talks about Jesus catching fish with passion and enjoyment. Are we also sharing our gifts in our workplace? I believe that we can. Are you a mother? Hairstylist? Nail tech? Engineer? Baker? Teacher? Priest? Youth Minister? Friend? Secretary? Coach? Millworker? Nurse? Doctor? You are all important and touching people in ways that you do not know.
I would like to share some of my personal experiences of those who have inspired me in simple ways. Thank you to Debbie Stokes who smiled, danced, and had fun with an entire class of WILD fourth graders at our class party. She is an example to our children (and us parents) that we can study, learn, and yes - have fun together. She is patient, kind, and exhibits "tough love" when needed. She shows us that teaching is a gift to be shared each and every day.
I would like to thank Vivian Layton for her example of strength, friendship, and constant leadership at the YMCA. She is always willing to "step up to the plate" when asked to, and is always helping others. She is extraordinary with the preschool children and parents, as well as YMCA staff and members. We are blessed to have her gifts in our community.
I would like to thank the nurses at DW McMillan outpatient for all of their hard work and caring attention. They are excellent with any problem that may arise and attentive to all of their patients. They are willing to stay late and go the extra mile at all times. They have the gift of helping patients (and spouses) with humor and grace. You are a gift and I am thankful.
I am thankful to an amazing car dealer in town for his gift of friendship. Chip Peach has walked this journey with my family without complaint and with gusto. He answers calls and listens to complaints. He takes children everywhere and carries luggage. He has the gift of loyalty and I am thankful.
Everyday people can touch our lives in important ways on a daily basis. At the end of the day the things that matter are the gifts that we share. So often these gifts occur with "everyday" moments. We take for granted how much these moments can inspire those around us. Share those moments with those around you and look for inspiration in all that you do - including your work.
Blessings -
Emmie
Sunday, October 31, 2010
Saturday, October 30, 2010
Trick or Treat!
This is a beautiful fall weekend filled with family, friends, football, and Halloween parties. I am writing a wellness blog. What does Halloween have to do with wellness? I believe that living a well-rounded life includes celebrating each moment and yes - having candy on halloween. I do allow my children to indulge in all of the Halloween yummies (after checking the candy and a decent supper). I believe children should experience all of the childlike fun they can have! What about us? Yes we can celebrate also - but in moderation. Remember that sugar highs lead to terrible lows.
I decided to have treats this weekend. Homemade chex mix, pasta salad, sloppy joes, peanut butter rice krispie treats, and whole wheat buns. I know that my family will be filled up on nutritious foods and will perhaps skip some of the "junk". I have also had a wonderful day cooking with my boys and have enjoyed teaching them some basic kitchen skills. Family memories are so often centered around the kitchen and this can be a blessing.
We will be dressing up tonight in our finest costumes and joining the fun. We will be giving out "treats" and probably a few TRICKS! Halloween is a wonderful time for family, fun, and celebration. Enjoy your evening in moderation!
Blessings -
Emmie
I decided to have treats this weekend. Homemade chex mix, pasta salad, sloppy joes, peanut butter rice krispie treats, and whole wheat buns. I know that my family will be filled up on nutritious foods and will perhaps skip some of the "junk". I have also had a wonderful day cooking with my boys and have enjoyed teaching them some basic kitchen skills. Family memories are so often centered around the kitchen and this can be a blessing.
We will be dressing up tonight in our finest costumes and joining the fun. We will be giving out "treats" and probably a few TRICKS! Halloween is a wonderful time for family, fun, and celebration. Enjoy your evening in moderation!
Blessings -
Emmie
Thursday, October 28, 2010
Beans Beans - Good for your heart.....
Beans and lentils are an excellent way to add quality carbohydrates into your diet. I know all of you were able to finish the quote about beans (Beano?). According to The Cancer Fighting Kitchen studies show that diets high in beans or lentils lowered breast cancer recurrence in women. Beans are high in fiber and also lower colon cancer risk. They also help to control blood sugar and help to carry toxins from the body. This can be especially important for someone taking chemotherapy or under a lot of medication. Beans are also a fabulous source of protein and many minerals including phosphorus, iron, protein, and molybdenum, which, when low in the body, has been linked to stomach and esophageal cancers.
Back to the above quote - the more you eat them - the more....OK I have three boy's. I had to go there. You get the idea. Beans are one of the most difficult foods to digest. Many times cooking beans longer than we think is necessary will help. Joshua Rosenthal uses Mexico and Central America in an example of cooking beans longer. Beans are a fundamental part of their diets. The beans are cooked once and then refried in oil or butter to help ease digestion.
Rosenthal also states that soybeans are the most difficult to digest. Soy is also a very common food allergy. Many people do not realize this because they think of soy as being a health food. Eating edamame, the young whole soybean, is easier to digest than soy dogs, soy milk or soy ice cream. Soy has also been linked to thyroid disease. Some research shows that a certain chemical found in soy, called genistein, can possibly damage fertility, especially in men. Soy can also increase estrogen in women which can help ease symptoms of menopause in women. Research also links increased estrogen to higher risks of developing breast cancer. What to do? Eat soy in moderation.
I must be honest and share that beans are not my favorite food choice. I am learning to appreciate different ways of adding beans into my diet. One of my favorite choices is hummus. An added bonus? The kids love it too!
Hummus
2 cups chickpeas
1/3 cup chickpea water
3 tablespoons tahini
3 cloves garlic
1/2 teaspoon sea salt
2 Tablespoons fresh lemon juice
1/8 teaspoon cumin
Combine all ingredients in a food processor or blender. It's easier to do it in smaller batches.
Once it is all blended, stir in a mixing bowl and taste. Season again to your liking. Serve on a platter and sprinkle paprika or chili powder and a little olive oil over the whole plate.
I love hummus with fresh cut vegetables. My children love it with triscuits.
Add beans to salads, sandwichs, casseroles, and many other foods. Be creative. You may find you like them Sam I Am. They are growing on me.
I would also like to thank my sweet sister-in-law Elizabeth Rodgers for the terrific book The Cancer-Fighting Kitchen that she sent us today. If you know of anyone fighting cancer this makes a terrific "I'm thinking of you" gift. Thank you Elizabeth and we look forward to visiting with you soon.
Blessings -
Emmie
Back to the above quote - the more you eat them - the more....OK I have three boy's. I had to go there. You get the idea. Beans are one of the most difficult foods to digest. Many times cooking beans longer than we think is necessary will help. Joshua Rosenthal uses Mexico and Central America in an example of cooking beans longer. Beans are a fundamental part of their diets. The beans are cooked once and then refried in oil or butter to help ease digestion.
Rosenthal also states that soybeans are the most difficult to digest. Soy is also a very common food allergy. Many people do not realize this because they think of soy as being a health food. Eating edamame, the young whole soybean, is easier to digest than soy dogs, soy milk or soy ice cream. Soy has also been linked to thyroid disease. Some research shows that a certain chemical found in soy, called genistein, can possibly damage fertility, especially in men. Soy can also increase estrogen in women which can help ease symptoms of menopause in women. Research also links increased estrogen to higher risks of developing breast cancer. What to do? Eat soy in moderation.
I must be honest and share that beans are not my favorite food choice. I am learning to appreciate different ways of adding beans into my diet. One of my favorite choices is hummus. An added bonus? The kids love it too!
Hummus
2 cups chickpeas
1/3 cup chickpea water
3 tablespoons tahini
3 cloves garlic
1/2 teaspoon sea salt
2 Tablespoons fresh lemon juice
1/8 teaspoon cumin
Combine all ingredients in a food processor or blender. It's easier to do it in smaller batches.
Once it is all blended, stir in a mixing bowl and taste. Season again to your liking. Serve on a platter and sprinkle paprika or chili powder and a little olive oil over the whole plate.
I love hummus with fresh cut vegetables. My children love it with triscuits.
Add beans to salads, sandwichs, casseroles, and many other foods. Be creative. You may find you like them Sam I Am. They are growing on me.
I would also like to thank my sweet sister-in-law Elizabeth Rodgers for the terrific book The Cancer-Fighting Kitchen that she sent us today. If you know of anyone fighting cancer this makes a terrific "I'm thinking of you" gift. Thank you Elizabeth and we look forward to visiting with you soon.
Blessings -
Emmie
Wednesday, October 27, 2010
Whole Grains are the key!!!
Carbohydrates are a wonderful addition to a healthy diet. We must simply be mindful of making healthier carbohydrate choices. Humans have been eating carbohydrates since the beginning of time. We began eating carbohydrates as hunters and gatherers but eventually settled down to create farming communities. This was not the beginning of our problems. We continued to eat healthy whole grains all over the world and have long, lean, and healthy bodies. In America corn was the staple grain. In India and Asia it was rice. In Africa it was sorghum. In the Middle East is was wheat. In Europe people would eat corn, millet, wheat, rice, pasta, dark bread, and even beer. In Scotland oats were eaten. In Russia people would eat buckwheat or kasha.
Whole grains are an excellent source of nutrition. Whole grains are absorbed slowly in the body and provide energy. Some excellent sources of whole grains include brown rice, wild rice, quinoa, millet, barley, steel-cut oats, rye, spelt, kamut, amaranth, whole grain breads, and whole grain pastas. Many of these may be new to some of you, but if you can find them they are fun to try. Walmart carries many of these including quinoa and steel-cut oats.
We need to become label watchers. When looking on the back of "whole grain breads" it is important to make sure that the label reads 100% whole wheat. It is also important to look at the amounts of sugar in the bread. If sugar is in the first four ingredients it contains too much.
We also need to be mindful that white rice is not the same as brown rice. White rice is simply taking the nutrition out of the rice. White rice breaks down faster in the body than brown rice. Brown rice is tastier when cooked in vegetable or chicken broth. Many people need to prepare half brown and half white rice in order to get their family used to the change. Eventually you will grow to love the brown rice!
It is often difficult to find unusual whole grains in small rural towns. There are several excellent websites that have whole grains available. These include:
www.bobsredmill.com
Using 100-year-old stone mills and organic grains to create flours, which are milled to order.
They also offer beans and granola.
Eden Foods - www.edenfoods.com
A great selection of natural foods, including beans, grains, nuts, seeds, Japanese foods,
soymilk, fruits, and juices.
The E - Food Pantry - www.efoodpantry.com
Great for all your special diet needs. Hundreds of organic, sugar -free, wheat, and gluten
free products.
Try some new recipes and experiment with whole grains this week. Make a change to whole grain pasta and brown rice. Read labels carefully and choose whole grain breads. Make this healthy change and follow The Yancey Plan.
Brown Basmati Pilaf -
1 cup brown basmati rice
1/2 cup dried cranberries
1/2 cup walnut pieces
1/2 cup fresh chopped parsley
2 cups water
pinch of salt
Rinse rice until the water runs clear. Boil the water and add the rice and salt. Cover and reduce the heat. After 15 minutes add the cranberries and walnuts on top. Do not stir. Cook 15 - 25 minutes or until the liquid is absorbed. Remove from heat and add parsley - fluffing with a fork!
This is a great fall recipe!
Blessings -
Emmie
Whole grains are an excellent source of nutrition. Whole grains are absorbed slowly in the body and provide energy. Some excellent sources of whole grains include brown rice, wild rice, quinoa, millet, barley, steel-cut oats, rye, spelt, kamut, amaranth, whole grain breads, and whole grain pastas. Many of these may be new to some of you, but if you can find them they are fun to try. Walmart carries many of these including quinoa and steel-cut oats.
We need to become label watchers. When looking on the back of "whole grain breads" it is important to make sure that the label reads 100% whole wheat. It is also important to look at the amounts of sugar in the bread. If sugar is in the first four ingredients it contains too much.
We also need to be mindful that white rice is not the same as brown rice. White rice is simply taking the nutrition out of the rice. White rice breaks down faster in the body than brown rice. Brown rice is tastier when cooked in vegetable or chicken broth. Many people need to prepare half brown and half white rice in order to get their family used to the change. Eventually you will grow to love the brown rice!
It is often difficult to find unusual whole grains in small rural towns. There are several excellent websites that have whole grains available. These include:
www.bobsredmill.com
Using 100-year-old stone mills and organic grains to create flours, which are milled to order.
They also offer beans and granola.
Eden Foods - www.edenfoods.com
A great selection of natural foods, including beans, grains, nuts, seeds, Japanese foods,
soymilk, fruits, and juices.
The E - Food Pantry - www.efoodpantry.com
Great for all your special diet needs. Hundreds of organic, sugar -free, wheat, and gluten
free products.
Try some new recipes and experiment with whole grains this week. Make a change to whole grain pasta and brown rice. Read labels carefully and choose whole grain breads. Make this healthy change and follow The Yancey Plan.
Brown Basmati Pilaf -
1 cup brown basmati rice
1/2 cup dried cranberries
1/2 cup walnut pieces
1/2 cup fresh chopped parsley
2 cups water
pinch of salt
Rinse rice until the water runs clear. Boil the water and add the rice and salt. Cover and reduce the heat. After 15 minutes add the cranberries and walnuts on top. Do not stir. Cook 15 - 25 minutes or until the liquid is absorbed. Remove from heat and add parsley - fluffing with a fork!
This is a great fall recipe!
Blessings -
Emmie
Tuesday, October 26, 2010
To Carb or not to Carb - that is the question
Carbohydrates are so very misunderstood. We are almost scared of them yet we scarf down a piece of cake without blinking an eye. Carbohydrate guilt anyone? Are carbohydrates the enemy? We will talk about carbohydrates this week but first let's address the facts.
Not all carbohydrates are created equal. What is a carbohydrate? According to Dr. Mark Hyman and Dr. Mark Liponis of Ultra-prevention a carbohydrate is "a bunch of sugar molecules daisy-chained together". We can use these molecules as energy, but we need to break them down into their component simple sugars.
The issue of "good and bad carbs" has to do with the speed at which this breakdown takes place. The speed effects how much sugar enters our bloodstream and has an impact on how much insulin we produce (sugar high anyone?). When sugar enters our bloodstream quickly we produce a lot of insulin. When sugar enters our bloodstream slowly we make much less insulin.
Releasing too much insulin is not a great idea. As we release more insulin our livers become sluggish, our cholesterol and triglyceride levels rise, and we put on weight and feel tired and hungry. Cake anyone?
This can explain why not all carbohydrates are created equal. Some carbohydrates are converted to sugar very quickly (Little Debbie), while others are converted much slower (apples).
A general rule of thumb is to stick to fresh fruit and vegetables, and whole grains. The closer to the natural state the better off we are. Think about refined and unrefined. Think about the other components of the food. How much fiber, fat, or proteins are in the mix. These are all important.
For example a rice cake has a high glycemic index, but is lowered by spreading almond butter on it. Adding the nut butter adds protein, fat (a healthy fat), and fiber to the carbohydrate of the rice cake. The addition of these ingredients slows down how quickly the body can convert the carbohydrate to glucose. Cheese and crackers anyone?
As we go through this week I challenge all of us to cut back on processed carbohydrates and reach for what is most natural. Remember....God didn't make junk!!!! Take a look at the amounts of simple sugars in your food. Read labels and be mindful of making healthier choices. Remember fresh is best, frozen is next, and canned is last. Go to the fruit and vegetable market. Try a new fruit. Create a new recipe! SHARE WITH US!!!!
Blessings -
Emmie
Not all carbohydrates are created equal. What is a carbohydrate? According to Dr. Mark Hyman and Dr. Mark Liponis of Ultra-prevention a carbohydrate is "a bunch of sugar molecules daisy-chained together". We can use these molecules as energy, but we need to break them down into their component simple sugars.
The issue of "good and bad carbs" has to do with the speed at which this breakdown takes place. The speed effects how much sugar enters our bloodstream and has an impact on how much insulin we produce (sugar high anyone?). When sugar enters our bloodstream quickly we produce a lot of insulin. When sugar enters our bloodstream slowly we make much less insulin.
Releasing too much insulin is not a great idea. As we release more insulin our livers become sluggish, our cholesterol and triglyceride levels rise, and we put on weight and feel tired and hungry. Cake anyone?
This can explain why not all carbohydrates are created equal. Some carbohydrates are converted to sugar very quickly (Little Debbie), while others are converted much slower (apples).
A general rule of thumb is to stick to fresh fruit and vegetables, and whole grains. The closer to the natural state the better off we are. Think about refined and unrefined. Think about the other components of the food. How much fiber, fat, or proteins are in the mix. These are all important.
For example a rice cake has a high glycemic index, but is lowered by spreading almond butter on it. Adding the nut butter adds protein, fat (a healthy fat), and fiber to the carbohydrate of the rice cake. The addition of these ingredients slows down how quickly the body can convert the carbohydrate to glucose. Cheese and crackers anyone?
As we go through this week I challenge all of us to cut back on processed carbohydrates and reach for what is most natural. Remember....God didn't make junk!!!! Take a look at the amounts of simple sugars in your food. Read labels and be mindful of making healthier choices. Remember fresh is best, frozen is next, and canned is last. Go to the fruit and vegetable market. Try a new fruit. Create a new recipe! SHARE WITH US!!!!
Blessings -
Emmie
Thursday, October 21, 2010
Pay it forward
I teach yoga at the local YMCA and feel it is an important contribution in helping with stress. Many doctors recommend yoga in dealing with stress and I can personally say it has been very effective in helping me deal with life's demands. Someone mentioned to me recently that there has been discussion about yoga being non-christian. Yoga was designed without any religion in mind. Some religions have used yoga (including Monks), but it is not based on any one in particular. The YMCA practices Christian yoga and we are proud of our classes.
Having gone into all of that, this week in my yoga class we were working on grounding or being in the moment. Walt Whitman once said "I swear the earth shall surely be complete to him or her who shall be complete, the earth remains jagged and broken only to him or her who remains jagged and broken". Aren't we all from time to time jagged and broken? So many times we are running from place to place and literally running in circles. Complete? Not hardly. Grounded? Only after we fall down. We are so often consumed by our thoughts, worries, and stress. How do we let go?
Yoga is so often an opportunity to be still. Time to be quiet and one with our body, mind, and spirit. I so often tell my class that we are unable to hear God's voice because we are never still. Yoga is not only exercises. It is an opportunity to listen to the world around us. To be quiet. To honor ourselves if only for the moment.
Having a loved one with cancer is stressful and frightening. Many have asked me how I am dealing with the challenge. Truly I continue to live each day as best as I can. I look at the world around me and thank God for all of the blessings I have been given. I let go of my jagged and broken thoughts and work on being complete. Every day I try to find a time to be quiet. Those are the moments that I realize all of my blessings.
So often we become consumed with our stress, trouble, hardships, old stories, old hurts, and sink into the depths of our own "pity party". Those are the times that we must remember that there is someone out there that has it harder. Someone else who has a sadder story. Someone else who cannot pick themselves up. We must then remember to "pay it forward".
Amelia Earhart said "No kind action ever stops with itself. One kind action leads to another. Good example is followed. A single act of kindness throws out roots in all directions, and the roots spring up and make new trees. The greatest work that kindness does to others is that it makes them kind themselves." I believe the best way to let go of stress, trouble, unhappiness, and misery is to give of ourselves to others. Pay it forward. Remember that you are not alone in your troubles and share yourself with someone else. Smile at a stranger. Give a flower to a friend. Take a treat to your neighbor. Call your mother, brother, sister, friend, or spouse just to say you love them.
I have been so blessed by so many generous and loving friends. I am so fortunate and blessed to have the support and love they share with me. I am thankful and hope to "pay it forward". I challenge each of you to "pay it forward" this week and join me in letting go. Allow yourself to be still. Honor your body and mind. Say a prayer. Breathe.
At the end of each of my yoga classes I ask my class to inhale God's love and exhale any stress that we are holding and give it to God. Breathe, pray, and believe in the power of God's love. Pay it forward. May the light of Christ shine in your eyes today and every day.
Blessings -
Emmie
Having gone into all of that, this week in my yoga class we were working on grounding or being in the moment. Walt Whitman once said "I swear the earth shall surely be complete to him or her who shall be complete, the earth remains jagged and broken only to him or her who remains jagged and broken". Aren't we all from time to time jagged and broken? So many times we are running from place to place and literally running in circles. Complete? Not hardly. Grounded? Only after we fall down. We are so often consumed by our thoughts, worries, and stress. How do we let go?
Yoga is so often an opportunity to be still. Time to be quiet and one with our body, mind, and spirit. I so often tell my class that we are unable to hear God's voice because we are never still. Yoga is not only exercises. It is an opportunity to listen to the world around us. To be quiet. To honor ourselves if only for the moment.
Having a loved one with cancer is stressful and frightening. Many have asked me how I am dealing with the challenge. Truly I continue to live each day as best as I can. I look at the world around me and thank God for all of the blessings I have been given. I let go of my jagged and broken thoughts and work on being complete. Every day I try to find a time to be quiet. Those are the moments that I realize all of my blessings.
So often we become consumed with our stress, trouble, hardships, old stories, old hurts, and sink into the depths of our own "pity party". Those are the times that we must remember that there is someone out there that has it harder. Someone else who has a sadder story. Someone else who cannot pick themselves up. We must then remember to "pay it forward".
Amelia Earhart said "No kind action ever stops with itself. One kind action leads to another. Good example is followed. A single act of kindness throws out roots in all directions, and the roots spring up and make new trees. The greatest work that kindness does to others is that it makes them kind themselves." I believe the best way to let go of stress, trouble, unhappiness, and misery is to give of ourselves to others. Pay it forward. Remember that you are not alone in your troubles and share yourself with someone else. Smile at a stranger. Give a flower to a friend. Take a treat to your neighbor. Call your mother, brother, sister, friend, or spouse just to say you love them.
I have been so blessed by so many generous and loving friends. I am so fortunate and blessed to have the support and love they share with me. I am thankful and hope to "pay it forward". I challenge each of you to "pay it forward" this week and join me in letting go. Allow yourself to be still. Honor your body and mind. Say a prayer. Breathe.
At the end of each of my yoga classes I ask my class to inhale God's love and exhale any stress that we are holding and give it to God. Breathe, pray, and believe in the power of God's love. Pay it forward. May the light of Christ shine in your eyes today and every day.
Blessings -
Emmie
Wednesday, October 20, 2010
Stress and weight!! Yes - it is real!
Yesterday we talked about stress and the many effects that it can have on our bodies. It is important to understand the medical effects that stress can cause. One of the most common causes of chronic stress is weight gain. What does stress have to do with weight gain?
According to Dr. Marcelle Pick years of chronic stress can cause adrenal fatigue. The adrenal glands, which govern our stress response, help balance our blood sugar, and regulate many other of our bodies processes. Too much stress can cause our adrenal glands to become imbalanced, which leads to "cortisol dominance or deficiency, insulin resistance, and unwanted weight gain". When this happens it does not matter how many calories you cut from your diet. Our bodies go into "crisis mode" and cling to every calorie in order to prepare for a famine.
Many people with adrenal imbalance feel like this constant state of exhaustion is normal. Many depend on caffeine and "sugar snacks" to get through the day. Others can hardly get out of bed or feel extremely depressed. Our bodies react the only way they know how. They store calories. Some of us are "genetically more predisposed to this than others". The good news is that once we heal the adrenals the pounds will begin to fall away.
Is adrenal fatigue your problem? Do you feel bone tired during the day, only to perk up at night? Do you nod off during meetings, movies, or reading? Do you love to snack in the evening and stay up late into the evening? Do you feel hungry, confused, or shaky when under pressure during the day? Do you rely heavily on caffeine or high-carb snacks to boost your energy? Have you noticed a "spare tire" growing larger around your waist each year?
The good news is that there are ways to heal our adrenal health. First and foremost EAT! What we eat and when we eat can make a big difference. Cortisol is important in maintaining our blood sugar. Keeping our blood sugar as level as possible helps to lighten the load on our adrenal glands. Try not to allow yourself to become too hungry. This also puts extra stress on the adrenal glands. We should eat well and regularly.
Corisol is highest in the early morning and declines gradually throughout the day in order to prepare us for sleep. Because eating increases cortisol it is best to eat our largest meal in the morning. Eating one to two hours after waking helps cortisol reach it's "optimal morning peak", and helps to maintain fasting sugar levels. Healthy snacks during meals also help to moderate the cortisol levels as the day goes on. If you experience a 3:00 slump (my worst time) a balanced low-carb snack will help. NO - I don't mean diet coke and cookies! It is also best to eat dinner early, around 5:00 or 6:00. Dinner should be our smallest meal of the day.
What we eat is also very important. Many people with adrenal fatigue load up on sweets and caffeine. This often leads to even more problems. When we need an energy boost we should reach for foods that support our adrenals. Asparagus, avocado, cabbage, ginger, and lean protein are all good choices. Limit or avoid refined and processed sugars, as well as alcohol, caffeine, and possible gluten. Many people with adrenal imbalance are also sensitive to gluten.
Dr. Pick also recommends some natural supplements to help with adrenal imbalance. Start with the basics of a well-rounded, high quality multivitamin/mineral complex. For further support there are a number of medicinal herbs to consider. These include:
Astragalus root - Astragalus helps to provide an increase in energy and endurance, as well as bolstering the immune system. It is also helpful with weight regulation by making cells more receptive to insulin and exerting an anti-inflammatory effect.
Cordyceps - This "anti-aging" medicine is actually a fungus. Cordyceps helps to modulate the immune system, naturally lower high blood sugar levels, support energy levels, and aid the bodies ability to adapt to stress.
Eleuthero (Siberian ginseng) - Eleuthero naturally augments the body's resistance to stress. Studies indicate that it increases performance, concentration, and endurance during fatigue.
Rhodiola rosea - This herb is well-know for its ability to help the body to respond to stress.
Licorice root - Probably the best known herb for supporting adrenal imbalance, licorice root increases energy, endurance, and vitality. It can also increase blood pressure - so be aware.
We can coax our bodies away from "crisis mode" and begin to heal our adrenal glands and feel better. An added bonus is losing weight - but the best part is that we will begin to feel better. We must begin to take better care of ourselves in order to take care of those around us. Take on this challenge of dealing with the stress in our lives. We will be happier, healthier, and yes - perhaps - we can put on our "skinny jeans"!
Blessings -
Emmie
According to Dr. Marcelle Pick years of chronic stress can cause adrenal fatigue. The adrenal glands, which govern our stress response, help balance our blood sugar, and regulate many other of our bodies processes. Too much stress can cause our adrenal glands to become imbalanced, which leads to "cortisol dominance or deficiency, insulin resistance, and unwanted weight gain". When this happens it does not matter how many calories you cut from your diet. Our bodies go into "crisis mode" and cling to every calorie in order to prepare for a famine.
Many people with adrenal imbalance feel like this constant state of exhaustion is normal. Many depend on caffeine and "sugar snacks" to get through the day. Others can hardly get out of bed or feel extremely depressed. Our bodies react the only way they know how. They store calories. Some of us are "genetically more predisposed to this than others". The good news is that once we heal the adrenals the pounds will begin to fall away.
Is adrenal fatigue your problem? Do you feel bone tired during the day, only to perk up at night? Do you nod off during meetings, movies, or reading? Do you love to snack in the evening and stay up late into the evening? Do you feel hungry, confused, or shaky when under pressure during the day? Do you rely heavily on caffeine or high-carb snacks to boost your energy? Have you noticed a "spare tire" growing larger around your waist each year?
The good news is that there are ways to heal our adrenal health. First and foremost EAT! What we eat and when we eat can make a big difference. Cortisol is important in maintaining our blood sugar. Keeping our blood sugar as level as possible helps to lighten the load on our adrenal glands. Try not to allow yourself to become too hungry. This also puts extra stress on the adrenal glands. We should eat well and regularly.
Corisol is highest in the early morning and declines gradually throughout the day in order to prepare us for sleep. Because eating increases cortisol it is best to eat our largest meal in the morning. Eating one to two hours after waking helps cortisol reach it's "optimal morning peak", and helps to maintain fasting sugar levels. Healthy snacks during meals also help to moderate the cortisol levels as the day goes on. If you experience a 3:00 slump (my worst time) a balanced low-carb snack will help. NO - I don't mean diet coke and cookies! It is also best to eat dinner early, around 5:00 or 6:00. Dinner should be our smallest meal of the day.
What we eat is also very important. Many people with adrenal fatigue load up on sweets and caffeine. This often leads to even more problems. When we need an energy boost we should reach for foods that support our adrenals. Asparagus, avocado, cabbage, ginger, and lean protein are all good choices. Limit or avoid refined and processed sugars, as well as alcohol, caffeine, and possible gluten. Many people with adrenal imbalance are also sensitive to gluten.
Dr. Pick also recommends some natural supplements to help with adrenal imbalance. Start with the basics of a well-rounded, high quality multivitamin/mineral complex. For further support there are a number of medicinal herbs to consider. These include:
Astragalus root - Astragalus helps to provide an increase in energy and endurance, as well as bolstering the immune system. It is also helpful with weight regulation by making cells more receptive to insulin and exerting an anti-inflammatory effect.
Cordyceps - This "anti-aging" medicine is actually a fungus. Cordyceps helps to modulate the immune system, naturally lower high blood sugar levels, support energy levels, and aid the bodies ability to adapt to stress.
Eleuthero (Siberian ginseng) - Eleuthero naturally augments the body's resistance to stress. Studies indicate that it increases performance, concentration, and endurance during fatigue.
Rhodiola rosea - This herb is well-know for its ability to help the body to respond to stress.
Licorice root - Probably the best known herb for supporting adrenal imbalance, licorice root increases energy, endurance, and vitality. It can also increase blood pressure - so be aware.
We can coax our bodies away from "crisis mode" and begin to heal our adrenal glands and feel better. An added bonus is losing weight - but the best part is that we will begin to feel better. We must begin to take better care of ourselves in order to take care of those around us. Take on this challenge of dealing with the stress in our lives. We will be happier, healthier, and yes - perhaps - we can put on our "skinny jeans"!
Blessings -
Emmie
Tuesday, October 19, 2010
Do you have stress in your life? Are you joking?
I remember vividly going to get a massage one day and the massage therapist asked me if I had stress in my life. Are you joking? I have a life don't I? Who doesn't have stress in their life? Everyone has some form of stress in their life. The body's stress reaction is meant to protect us. When we are constantly on alert due to stress our health can pay the price. So what can we do?
Stress is our bodies "fight or flight" reaction. According to The Mayo Clinic, when we encounter perceived threats our "hypothalamus, a tiny region at the base of your brain, sets off an alarm system in your body". Our body sends a combination of nerve and hormonal systems which prompts our adrenal glands to release a surge of hormones, including adrenaline and cortisol.
Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies. Cortisol (the primary stress hormone) increases sugars (glucose) in the bloodstream. Cortisol also "alters immune system responses and suppresses the digestive system, the reproductive system and growth processes".
Some stress in our lives in normal and even helpful. The problems begin when stress becomes a constant in our lives. If stress is always present and we are constantly feeling stressed, tense, nervous, or on edge, we have a problem. The "long-term activation of the stress-response system - and the subsequent overexposure to cortisol and other stress hormones - can disrupt almost all your body's processes". This puts you at risk for heart disease, sleep problems, digestive problems, depression, obesity, memory impairment, and worsening of skin conditions (eczema).
People relate to stress in different ways. Genetics do play a part in the stress response. Overactive or underactive stress responses may stem from slight differences in genes. Some people may trace strong stress reactions to early environmental factors. People who are exposed to extremely stressful events as children tend to be very vulnerable to stress as adults.
As we take a look at the stress in our lives it is important to remember that we are unable to take care of those around us without caring for ourselves first. When we enter emergency situations we must take care of ourselves first then tend to those around us. The truth is in our real lives we have a tendency to put everyone around us first and ourselves last. We must begin to take care of ourselves in order to become better caretakers of others.
What can we do? Eat a healthy diet, get regular exercise, get plenty of sleep, practice relaxation exercises, or take up a new hobby. Go out with your friends and do something fun! Have a sense of humor. Embrace religion. Have fun. Laugh out loud. Live each day to the MAX!!!!
Today I played golf by myself. I enjoyed the beautiful outdoors and laughed everytime I hit the ball badly (which was a lot)! Today I spent time working on myself so that I can help my family! Stress? Yes I have stress! The key is to learn how to live with it!
Blessings -
Emmie
Stress is our bodies "fight or flight" reaction. According to The Mayo Clinic, when we encounter perceived threats our "hypothalamus, a tiny region at the base of your brain, sets off an alarm system in your body". Our body sends a combination of nerve and hormonal systems which prompts our adrenal glands to release a surge of hormones, including adrenaline and cortisol.
Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies. Cortisol (the primary stress hormone) increases sugars (glucose) in the bloodstream. Cortisol also "alters immune system responses and suppresses the digestive system, the reproductive system and growth processes".
Some stress in our lives in normal and even helpful. The problems begin when stress becomes a constant in our lives. If stress is always present and we are constantly feeling stressed, tense, nervous, or on edge, we have a problem. The "long-term activation of the stress-response system - and the subsequent overexposure to cortisol and other stress hormones - can disrupt almost all your body's processes". This puts you at risk for heart disease, sleep problems, digestive problems, depression, obesity, memory impairment, and worsening of skin conditions (eczema).
People relate to stress in different ways. Genetics do play a part in the stress response. Overactive or underactive stress responses may stem from slight differences in genes. Some people may trace strong stress reactions to early environmental factors. People who are exposed to extremely stressful events as children tend to be very vulnerable to stress as adults.
As we take a look at the stress in our lives it is important to remember that we are unable to take care of those around us without caring for ourselves first. When we enter emergency situations we must take care of ourselves first then tend to those around us. The truth is in our real lives we have a tendency to put everyone around us first and ourselves last. We must begin to take care of ourselves in order to become better caretakers of others.
What can we do? Eat a healthy diet, get regular exercise, get plenty of sleep, practice relaxation exercises, or take up a new hobby. Go out with your friends and do something fun! Have a sense of humor. Embrace religion. Have fun. Laugh out loud. Live each day to the MAX!!!!
Today I played golf by myself. I enjoyed the beautiful outdoors and laughed everytime I hit the ball badly (which was a lot)! Today I spent time working on myself so that I can help my family! Stress? Yes I have stress! The key is to learn how to live with it!
Blessings -
Emmie
Wednesday, October 13, 2010
Come Monday
What do we do when we "fall off the wagon"? Just like falling off the horse, you get back up!!! We so often tell ourselves when we have an unhealthy eating day just to "blow it" and eat whatever we want. I have even been guilty of telling myself "I blew it (it is Friday) I'll just start over on Monday." We always want to wait for Monday. Jimmy Buffet had it right! Come Monday it will be all right. But why wait? Get back on that horse NOW!!!
Everyone will have an off moment now and again. The trick is to stop and start eating healthy from that moment on. Why am I writing about this? I had a "weekend moment" at the beach. My moment was caused by lack of preperation. I was starving (fishing on the boat) and had not packed healthy available snacks. My mistake. I heard someone talking about preparing for the craving (I would love to give them credit but I do not remember who it was). Preparing in advance for the craving. If you are a 3:00 snacker, have the snack ready and waiting when the children get home. This can help to prevent a "food meltdown".
We can begin to plan for those moments of emergency snacking. Prepare today for your craving. This will save you from "falling off the horse". If you fall? STOP and get back on the horse. No one is perfect! Wishing all of you a terrific Wednesday!
Blessings -
Emmie
Everyone will have an off moment now and again. The trick is to stop and start eating healthy from that moment on. Why am I writing about this? I had a "weekend moment" at the beach. My moment was caused by lack of preperation. I was starving (fishing on the boat) and had not packed healthy available snacks. My mistake. I heard someone talking about preparing for the craving (I would love to give them credit but I do not remember who it was). Preparing in advance for the craving. If you are a 3:00 snacker, have the snack ready and waiting when the children get home. This can help to prevent a "food meltdown".
We can begin to plan for those moments of emergency snacking. Prepare today for your craving. This will save you from "falling off the horse". If you fall? STOP and get back on the horse. No one is perfect! Wishing all of you a terrific Wednesday!
Blessings -
Friday, October 8, 2010
An example of courage
This week has been crazy. We are the parents of three beautiful boys involved in many activities. We have been busy with work and then - BAM!!!! Yancey ran a fever in the middle of the night and went to the E.R. Don't panic - cancer patients are supposed to go to the doctor when they run a fever. We were being extra careful and it was the right thing to do. God has a wonderful way of letting us know when it is time to slow down. Are we listening?
We did take the time to go to my oldest son's last football game. He is playing under Coach McAnally and his team of excellent coaches. Coach McAnally called me to ask if he could use Yancey as an example of courage, determination, and positive attitude during difficult times. I was stunned yet teary and thankful. We went to the game and every player had on an armband with Yancey Jernigan. Those boys played their hearts out and dedicated the game to Yancey. We are so blessed.
I am thankful to my husband for teaching my children about appreciating life. Life is about honoring each and every moment and living life to the fullest. I forget that sometimes. I become bogged down in "the real world". Money, bills, work, errands, chores, etc. Yancey reminds me each and every day about the "REAL WORLD" of faith, family, health, love, friendship, and fun! He balances me out. I am thankful.
Take time this weekend to rest in the moment. Step away from the "real world" and get back to the basics. Our health is more than food and exercise. Our health is relationships and love. Feed your soul with both.
Blessings,
Emmie
We did take the time to go to my oldest son's last football game. He is playing under Coach McAnally and his team of excellent coaches. Coach McAnally called me to ask if he could use Yancey as an example of courage, determination, and positive attitude during difficult times. I was stunned yet teary and thankful. We went to the game and every player had on an armband with Yancey Jernigan. Those boys played their hearts out and dedicated the game to Yancey. We are so blessed.
I am thankful to my husband for teaching my children about appreciating life. Life is about honoring each and every moment and living life to the fullest. I forget that sometimes. I become bogged down in "the real world". Money, bills, work, errands, chores, etc. Yancey reminds me each and every day about the "REAL WORLD" of faith, family, health, love, friendship, and fun! He balances me out. I am thankful.
Take time this weekend to rest in the moment. Step away from the "real world" and get back to the basics. Our health is more than food and exercise. Our health is relationships and love. Feed your soul with both.
Blessings,
Emmie
Wednesday, October 6, 2010
Want to fight fat over forty?
Want to fight fat over forty? That got your attention. If you are not forty you will be one day!!! Research proves that women (of course it is women) over forty need to add interval training in order to most effectively burn fat. WHAT'S THAT? I HAVE TO DO SOMETHING ELSE? It's not that hard and a great way to boost your metabolism.
According to The Mayo Clinic, Interval training is "alternating bursts of intense activity with intervals of lighter activity". This can be applied with any exercise. Take walking for example. Walk normally with periods of fast walking. If you are in better shape you can walk and add periods of light jogging. A runner? Run as usual but add periods of fast sprints.
Not that difficult and doesn't event require fancy gym equipment! What can interval training do for you? You'll burn more calories, improve your aerobic capacity, and have a more challenging workout. Is your weight at a standstill? Get busy! Add interval training and watch your metabolism roar! Just remember, skip the cookies afterwards!
Blessings -
Emmie
According to The Mayo Clinic, Interval training is "alternating bursts of intense activity with intervals of lighter activity". This can be applied with any exercise. Take walking for example. Walk normally with periods of fast walking. If you are in better shape you can walk and add periods of light jogging. A runner? Run as usual but add periods of fast sprints.
Not that difficult and doesn't event require fancy gym equipment! What can interval training do for you? You'll burn more calories, improve your aerobic capacity, and have a more challenging workout. Is your weight at a standstill? Get busy! Add interval training and watch your metabolism roar! Just remember, skip the cookies afterwards!
Blessings -
Emmie
Tuesday, October 5, 2010
A rounded routine? I have to do that?
Many of us have a hard time fitting in exercise, much less fitting in different types of exercise. I must bring to everyone's attention that the best type of exercise is the type you will ACTUALLY DO!!!! However, having said that, there are types of exercise that we should all be adding to our fitness routine. The Mayo Clinic lists five elements to a "rounded routine". Let's go over each one!
1. Aerobic Fitness -
Cardio or an "endurance activity" is an important element to any fitness program. Aerobic exercise causes us to breathe faster and deeper which "maximizes the amount of oxygen in your blood". The better our aerobic fitness, the more efficient our heart, lungs, and blood vessels take oxygen through our body. What is cardio? The "I can't talk to you on this treadmill without huffing" routine! Walking, running, Zumba, spinning, biking, swimming, taking stairs, etc. The best one? THE ONE YOU WILL DO!
2. Muscular Fitness -
Strength training at least twice a week can help increase bone strength and muscular fitness. We begin losing muscle mass at the age of 30! Muscle is important for weight loss! So what is best? WHAT YOU WILL DO!!! Weights, gyms, push-ups, the playground, canned goods, body weight! You get the idea! NOW MOVE IT!
3. Stretching -
Aerobic and strength training cause our muscles to flex so we must also add a stretching routine. Stretching helps with balance and improves the range of motion of your joints and helps with posture. Stretching can also help with stress.
Before you begin stretching warm up your muscles by doing a favorite exercise at low intensity for five to ten minutes, or after your regular workout. Try to stretch at least three times a week or come to the YMCA for yoga:)
4. Core Stability -
The muscles in your abdomen, lower back, and pelvis - otherwise known as everything between your neck and pelvis, are your core. Core exercises help train your muscles to "brace the spine and enable you to use your upper and lower muscles more effectively". It can also help with back pain and YOUR LOOKS!!!! Try to do crunches in front of the television, or pick up a pilates video or class. Yoga is also great for strengthening our core!
5. Balance training -
Balance is the number one reason seniors fall. Balance can be improved or lost. You can be strong, flexible, and aerobically fit, yet still have poor balance. Add tai chi, yoga, or balance exercises to your routine. Stand on one leg while washing dishes. JUST DO IT!!!
Take a look at your fitness routine and try to incorporate each of these elements. It doesn't require a gym or fancy equiptment. It takes effort and a willingness to try new things. I would love for all of you to come over to the YMCA and join us! If that is not your thing? You can exercise during commercial breaks and walk on your lunch break! Remember 24/7!
Blessings -
Emmie
1. Aerobic Fitness -
Cardio or an "endurance activity" is an important element to any fitness program. Aerobic exercise causes us to breathe faster and deeper which "maximizes the amount of oxygen in your blood". The better our aerobic fitness, the more efficient our heart, lungs, and blood vessels take oxygen through our body. What is cardio? The "I can't talk to you on this treadmill without huffing" routine! Walking, running, Zumba, spinning, biking, swimming, taking stairs, etc. The best one? THE ONE YOU WILL DO!
2. Muscular Fitness -
Strength training at least twice a week can help increase bone strength and muscular fitness. We begin losing muscle mass at the age of 30! Muscle is important for weight loss! So what is best? WHAT YOU WILL DO!!! Weights, gyms, push-ups, the playground, canned goods, body weight! You get the idea! NOW MOVE IT!
3. Stretching -
Aerobic and strength training cause our muscles to flex so we must also add a stretching routine. Stretching helps with balance and improves the range of motion of your joints and helps with posture. Stretching can also help with stress.
Before you begin stretching warm up your muscles by doing a favorite exercise at low intensity for five to ten minutes, or after your regular workout. Try to stretch at least three times a week or come to the YMCA for yoga:)
4. Core Stability -
The muscles in your abdomen, lower back, and pelvis - otherwise known as everything between your neck and pelvis, are your core. Core exercises help train your muscles to "brace the spine and enable you to use your upper and lower muscles more effectively". It can also help with back pain and YOUR LOOKS!!!! Try to do crunches in front of the television, or pick up a pilates video or class. Yoga is also great for strengthening our core!
5. Balance training -
Balance is the number one reason seniors fall. Balance can be improved or lost. You can be strong, flexible, and aerobically fit, yet still have poor balance. Add tai chi, yoga, or balance exercises to your routine. Stand on one leg while washing dishes. JUST DO IT!!!
Take a look at your fitness routine and try to incorporate each of these elements. It doesn't require a gym or fancy equiptment. It takes effort and a willingness to try new things. I would love for all of you to come over to the YMCA and join us! If that is not your thing? You can exercise during commercial breaks and walk on your lunch break! Remember 24/7!
Blessings -
Emmie
Monday, October 4, 2010
Seven more reasons to exercise!!!
Good Afternoon!!! I am looking forward to Zumba and soccer with Blake. Lyon is taking his 24/7 run/walk this afternoon, Yancey V is at football, and hubby will be walking to the Y and back! WHEW!!! Isn't life CRAZY BUSY? We must make time for ourselves and our families for what is important. Last night we discussed as a family our commitment to 24/7. Not only our individual commitment, but our commitment as a family. Why the empasis on exercise? I'll give you seven great reasons!!!
According to the mayo clinic there are seven benefits of regular physical activity.
1. Exercise improves your mood.
WOW!!! My family will tell you that is reason enough for me not to miss a workout! Stressful day? Who doesn't have stress in their life? Exercise will help cope with stress.
Physical activity releases chemicals in our bodies that help us feel happier. Exercise not only helps us feel better, it can also help us look better. Regular exercise will also help with depression. GET BUSY!
2. Excercise combats chronic disease.
Regular exercise will help with heart disease, osteoporosis, cholesterol, blood pressure, type 2 diabetes, and certain types of cancer!!! This is a lifestyle habit for LIFE!
3. Exercise helps you manage your weight.
Want help maintaining your weight? GET OFF THE COUCH! This one is easy - when you exercise you burn calories. The harder the exercise - the more you burn. This can be little changes. Take the stairs, walk during your lunch break, play in the yard with the kids. You get the idea. MOVE!
4. Exercise boosts your energy level.
Regular exercise helps to "deliver oxygen and nutrients to your tissues". Regular exercise will help your entire cardiovascular system work more effectively. Important? When your heart and lungs work more effectively you will have more energy to do the things you enjoy (and keep up with the kids).
5. Exercise promotes better sleep.
Getting a good night sleep can help improve concentration, productivity, and mood. Regular physical activity can help you fall asleep and stay asleep. BEWARE!!!! Exercise too close to bedtime may cause some people to be too energized to fall asleep. If you have a hard time falling asleep, exercise early in the day!
6. Exercise can help your sex life.
Regular exercise helps you look and feel better. There is more to it than that! Regular exercise can "lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise - especially as they get older". Now......everyone show that to you hubbys:)
7. I know you don't think it - EXERCISE CAN BE FUN!!!
Think of exciting new ways to exercise with your family. Get together with friends and have a backyard football or baseball game. Go hiking, or biking, or climbing. Head to the local park or playground. JUST GET MOVING!!!!
Are you ready? Get moving and enjoy the benefits of exercise 24/7!!
Blessings -
Emmie
According to the mayo clinic there are seven benefits of regular physical activity.
1. Exercise improves your mood.
WOW!!! My family will tell you that is reason enough for me not to miss a workout! Stressful day? Who doesn't have stress in their life? Exercise will help cope with stress.
Physical activity releases chemicals in our bodies that help us feel happier. Exercise not only helps us feel better, it can also help us look better. Regular exercise will also help with depression. GET BUSY!
2. Excercise combats chronic disease.
Regular exercise will help with heart disease, osteoporosis, cholesterol, blood pressure, type 2 diabetes, and certain types of cancer!!! This is a lifestyle habit for LIFE!
3. Exercise helps you manage your weight.
Want help maintaining your weight? GET OFF THE COUCH! This one is easy - when you exercise you burn calories. The harder the exercise - the more you burn. This can be little changes. Take the stairs, walk during your lunch break, play in the yard with the kids. You get the idea. MOVE!
4. Exercise boosts your energy level.
Regular exercise helps to "deliver oxygen and nutrients to your tissues". Regular exercise will help your entire cardiovascular system work more effectively. Important? When your heart and lungs work more effectively you will have more energy to do the things you enjoy (and keep up with the kids).
5. Exercise promotes better sleep.
Getting a good night sleep can help improve concentration, productivity, and mood. Regular physical activity can help you fall asleep and stay asleep. BEWARE!!!! Exercise too close to bedtime may cause some people to be too energized to fall asleep. If you have a hard time falling asleep, exercise early in the day!
6. Exercise can help your sex life.
Regular exercise helps you look and feel better. There is more to it than that! Regular exercise can "lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise - especially as they get older". Now......everyone show that to you hubbys:)
7. I know you don't think it - EXERCISE CAN BE FUN!!!
Think of exciting new ways to exercise with your family. Get together with friends and have a backyard football or baseball game. Go hiking, or biking, or climbing. Head to the local park or playground. JUST GET MOVING!!!!
Are you ready? Get moving and enjoy the benefits of exercise 24/7!!
Blessings -
Sunday, October 3, 2010
Exercise - 24/7
This has been a fabulous weekend. We have spent time with family and great friends. My boys have been active and happy. Most important, we have spent time together as a family. All weekends should be so great! Wait, I almost forgot!!!! Auburn and Alabama won this weekend. Florida fans there is always next time!
If you have been following along with The Yancey Plan then you have been cutting back on sugar for the last two weeks. This may have been more difficult than expected. I also hope that many of you are cutting back on artificial sweeteners as well as coke. Having fun yet?
I am stealing a great phrase from my great friend and mentor Vivian Layton. She is a source of inspiration for healthy living. Last year during Lent she "took on" 24/7. She made a decision to exercise AT LEAST 24 minutes a day SEVEN days a week. This can at times be difficult, yet putting our mind into taking the challenge will have us aware of our exercise habits. We know that exercise is important for our health. Next to stopping smoking, it is the number one most important thing we can do for our health. There is also new research showing it is also great for our brains!!!! Smarter, healthier, and why don't we like it?
I would love for everyone to experience the health benefits of exercise. Some of us are already exercisers, and some of us do not know where to begin. If you are someone that is not already into the exercise movement, JOIN US FOR 24/7!!! If you are someone who exercises three times a week, continue your routine and add 24/7. God made our bodies to MOVE!!!
I can hear many of you now "I don't have the time". MAKE THE TIME!!! Put your exercise on your calender as an appointment. Do not let anyone interfere with this appointment, it is important. Do you have 24 minutes first thing in the morning? Do you have 24 minutes at lunch? Dinner? Do you watch T.V. during the day for twenty-four minutes? If you answered yes then you have the time!
Invite your children to join you. I must confess that today I wanted to come home from church and watch Lifetime Television for Women. I know.... it's tacky and mindless. I know.... it is not quality T.V. That is why I LIKE IT!!! I was guilted into playing golf with Blake today and had a GREAT TIME!!!! The weather was beautiful and we talked, and talked, and talked, and talked, and talked some more (or he did while my ear fell off)!!!! I would never remember that program on Lifetime, yet I had a great day and memory with Blake.
I challenge all of you to take on the 24/7 plan this week. Continue on your mindful journey with sugar, coke, and artificial sweetener. We are well on the way to a healthier body, mind, and spirit. Our children? Yes - they are watching and learning!!!
Blessings -
Emmie
If you have been following along with The Yancey Plan then you have been cutting back on sugar for the last two weeks. This may have been more difficult than expected. I also hope that many of you are cutting back on artificial sweeteners as well as coke. Having fun yet?
I am stealing a great phrase from my great friend and mentor Vivian Layton. She is a source of inspiration for healthy living. Last year during Lent she "took on" 24/7. She made a decision to exercise AT LEAST 24 minutes a day SEVEN days a week. This can at times be difficult, yet putting our mind into taking the challenge will have us aware of our exercise habits. We know that exercise is important for our health. Next to stopping smoking, it is the number one most important thing we can do for our health. There is also new research showing it is also great for our brains!!!! Smarter, healthier, and why don't we like it?
I would love for everyone to experience the health benefits of exercise. Some of us are already exercisers, and some of us do not know where to begin. If you are someone that is not already into the exercise movement, JOIN US FOR 24/7!!! If you are someone who exercises three times a week, continue your routine and add 24/7. God made our bodies to MOVE!!!
I can hear many of you now "I don't have the time". MAKE THE TIME!!! Put your exercise on your calender as an appointment. Do not let anyone interfere with this appointment, it is important. Do you have 24 minutes first thing in the morning? Do you have 24 minutes at lunch? Dinner? Do you watch T.V. during the day for twenty-four minutes? If you answered yes then you have the time!
Invite your children to join you. I must confess that today I wanted to come home from church and watch Lifetime Television for Women. I know.... it's tacky and mindless. I know.... it is not quality T.V. That is why I LIKE IT!!! I was guilted into playing golf with Blake today and had a GREAT TIME!!!! The weather was beautiful and we talked, and talked, and talked, and talked, and talked some more (or he did while my ear fell off)!!!! I would never remember that program on Lifetime, yet I had a great day and memory with Blake.
I challenge all of you to take on the 24/7 plan this week. Continue on your mindful journey with sugar, coke, and artificial sweetener. We are well on the way to a healthier body, mind, and spirit. Our children? Yes - they are watching and learning!!!
Blessings -
Emmie
Friday, October 1, 2010
YOU DRINK WHAT????
Good morning and HAPPY FRIDAY!!! The Jernigan family is headed off to Auburn to spend the weekend. Wow!! Change is hard! Instead of stopping at Whataburger for lunch, we made lunches for the family before we left. Healthier and CHEAPER - just not as convenient! We have millions of conveniences, yet they do not make us happy or healthy!
I was thinking this morning about a young friend of my son's who came over and asked for a Coke. NO COKE? WHAT DO Y'ALL DRINK????? My response? Water, milk, and juice!!! Wow! Y'all are crazy! Yes!! Crazy in a good way!!! If you do not buy it - you do not drink it!!
We must be the example for our children. We can not tell our kids to drink milk with supper and we drink diet coke. I remember my brother stating one day (as my kids were fighting) "why do we expect our children to act any better than we did?". INDEED!!!! Why do we expect our kids to eat any better than we do?
As we head out to the Plains we can be mindful as a family of making healthier choices! We can drink water instead of Coke! We can eat peanuts instead of Nachos! Don't call me if you see me eating a stadium dog (Auburn might lose if I don't)!!! Remember the 90/10 Rule!!!!
War Eagle! Roll Tide (yes I said it)! Go SEC!!! As for everyone else? Have a great weekend!
Blessings -
Emmie
I was thinking this morning about a young friend of my son's who came over and asked for a Coke. NO COKE? WHAT DO Y'ALL DRINK????? My response? Water, milk, and juice!!! Wow! Y'all are crazy! Yes!! Crazy in a good way!!! If you do not buy it - you do not drink it!!
We must be the example for our children. We can not tell our kids to drink milk with supper and we drink diet coke. I remember my brother stating one day (as my kids were fighting) "why do we expect our children to act any better than we did?". INDEED!!!! Why do we expect our kids to eat any better than we do?
As we head out to the Plains we can be mindful as a family of making healthier choices! We can drink water instead of Coke! We can eat peanuts instead of Nachos! Don't call me if you see me eating a stadium dog (Auburn might lose if I don't)!!! Remember the 90/10 Rule!!!!
War Eagle! Roll Tide (yes I said it)! Go SEC!!! As for everyone else? Have a great weekend!
Blessings -
Emmie
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