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Posts Tagged ‘healthy’

Pushing up

Push ups are a much feared and hated exercise by women, men don’t want to do them and look foolish, but friends they are a great exercise you can do in the privacy of your own home and get a great core and upper body workout.   

push up

Push up

Proper form is key!  Below is a website that will help you with form and give you a plan how to get to 100 push-ups (you think crazy today, but it is possible!)  They give you a test so you can get a starting point and how to progress.  You can start on the wall if you are weaker and eventually get down to the floor.

100 push up challenge

Give it a try and let me know in six weeks where  you are at.  I am working on mine!

Take one step today to make yourself feel better and healthier. 

Have a healthy day!

Ruthie

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Friends there are always people a little head of you in life.  They have walked a healthy path longer and more effectively.  I try to study people who have followed a healthy path longer than myself. 

My friend, Holly, is one of those people!  I have asked her some questions and asked her to share with us part of her heatlhy journey.  Please click on her name above or her link to the right and read about her journey.

Holly

Holly, The Healthy Everythingtarian

Tell us a little bit about you and what makes you eat so healthy?
To sum up my 24 years on earth thus far, I am a former emotional eater turned health nut who realized that ‘health’ is so much more than food and exercise.  It is a general term, I think, for doing what is right for YOUR body.  For so long, I ate not for enjoyment but to mask something deeper.  Once I realized this, I began to deal with feelings, workout not for weight loss but to FEEL GOOD and starting eating things that helped keep me in a place of whole health.  Knowing where I was helps keep me on track – although I was never severely overweight, I was unhappy with myself.  Now, I know being healthy makes me feel GOOD.
 
Do you eat meat?  How do you get your protein?
I went from meat eater to vegetarian to vegan to vegetarian to semi-meat eater.  Now, I eat meat occasionally (around 1-3 times a month), but realize I don’t love it enough to need to make it an everyday staple.  Also, meat is expensive!  As a gal strapped with student loans, a can of beans is much cheaper than 1 lb. of organic chicken.  When I do eat meat, I try to make it organic and grass-fed so that I am supporting eco-friendly farmers who grow their animals humanely.  Eggs, yogurt, beans, nuts, milk, veggie burgers, tofu and tempeh are all great protein sources I happen to adore.
 
Your food looks amazing, do you enjoy the way you eat? 
Of course!  If food tastes bad, I could care less if its healthy.  I won’t eat it.  I need to be getting nutrients AND be satisfied when I am done eating!
 
Is eating healthy a burden?
A couple years ago, I may have said yes, Now, I do not think so at all.  I am comfortable with my choices and have found that most people WANT to eat healthy.  If you can set a good model/standard to help others, that is the icing on the cake!
 
For someone out there who is not a healthy eater how do you suggest they get started?
I think substitutions are a great way to start.  Make it whole wheat bread instead of white; choose fruits, veggies and lowfat dairy for snacks; try new foods at the grocery store; experiment with recipes and start cooking.  You have to like what you eat. So, get to know your palate, find healthy foods you enjoy and incorporate them more and more in your diet.  Don’t put too much pressure on yourself…slowly but surely, things will get easier and easier to where you are eating healthy and not even realize it!
 
Do you have easy go to foods?
I am a big fan of yogurt and adding lots of goodies in them.  It’s easy to transport and oh so delicious.  Fruit, bars (Larabars, Clif Bars, KIND bars and ProBars are all good choices) and crudites are all easy to pack.  Also, become a fan of leftovers.  There is nothing easier than grabbing a Tupperware of leftovers on my way to work and having a delicious lunch!
 
Do you drink caffeine?
I do.  I LOVE coffee.  Not only the taste, but the warmth, feeling and ritual of it.  I limit myself to a cup or two in the morning, and all is well the rest of the day.  I have also been known to guzzle an afternoon Diet Coke or two 😉
 
Do you worry about calories?
I used to FREAK OUT about calories and obsessively count.  But ya know what?  It’s time-consuming, defeating and horrible.  If I can focus on making all the calories I eat good, wholesome and nutritious calories, then I really don’t need to worry. There is so much more to life than food and exercise – it is an important part, but I always like to remember, it’s not the only part.  There is always room for splurges because life is too short not to be enjoyed (and tasted!).
 
Holly is living a balanced life.  She works hard, she eats healthy, and she moves.  I want to be her when I grow up!   Holly is having a contest through Friday, check it out!
 
Have a wonderful day!

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I had run two 5k races before but I had never run in a trail race.  To be honest, I did not even know they existed until this one!  Matt and Laura from our gym ran it with me.  Laura and I ran the 4.5 and Matt ran the 10 mile race.  

I have three words for you:  I AM HOOKED!!!!!

I loved it.

Laura and I were not out to win the race.  She had run marathons and had a lot of experience running so I was happy to follow any advice she had for me.  We wanted to have a good time and to finish. 

We ran through the mud, ran in forest up tall hills, we walked across a log over a little ravine, we climbed with the help of a rope up a tall embankment and ran through streams.  I must tell you I have never hopped or crawled over so many fallen trees in my entire life.  It was breath-taking to be in the woods, see the beauty around us and be gasping to get the next breath to get up the next big hill.

We had so much fun.  The most exciting part for me was that I was not afraid.  It never crossed my mind I would not finish or I could not do it.   For me, that alone, was a victory.   Friends I can barely walk on the sidewalk without tripping so running in the woods with many obstacles was quite a challenge and gave me a lot to laugh at myself about!  IN THE PAST, fear has kept me from doing so many things in life, but not any more!

I was excited to have a friend who is my age, wants to be healthy, wants to try new things and can laugh and encourage me up a big hill.  We went out afterwards and ate a big sandwich, had some beer and watched college football.  It was a great day.

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To blog or not to blog

The last couple weeks have been very stressful for me.  I had realized I was not getting enough sleep and something was going to have to go.  When I examined my priorities, I realized that my blogging at 4:30-5:30 a.m. was the easy thing to give up.  I had been so dedicated to journaling  five days a week and had a struggle letting it go, but knew I must rest to be my best each day.  So I let it go and now I can see it was the right thing. 

Everything you read shows how important it is to sleep and rest your body.  They say if you have to choose between sleep and exercise, choose sleep.   Lack of sleep can inhibit weight loss, increase mood swings (which I don’t need), impair healing and brain functions.

I am choosing to do what is best for my body which I know will make all of life run smoother!  I will blog when I can and let my performance anxiety go!

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This past weekend I went to my sister, Susan’s for her son, Eldridge’s graduation.Eldridge, Kayla and Candy at the Grove Park Inn  It was really great, my three brothers and my sister were all together for parts of the weekend.  My little brother, John, got engaged so we also celebrated for him and Denise.

My sister has an amazing deck that we sat at most of the time when we were at the house.  In the mornings, before the kids got up, I sat outside with my brother, Richard and Susan.  We talked about family stuff.  It really helped me to be able to talk with people who knew where I have come from and where I wanted to go.  The best part is that we are all trying to get emotionally healthy.  We are all fighting hard to slay the dragons that have won in the past.  My heart was so overwhelmed with love for them, they filled my love tanks to over flowing. 

I lived in depression for 22 years.  Occasionally, I poked my head out, but for the most part, I was depressed and sad.  I was stuck in my sadness.  When I was with my sibs this weekend we talked about some very sad things BUT the difference was that after we talked about them, laughed a little about them, I cried a little about them, we put the sadness away and had a great time the rest of the day. OH, it felt so healthy.  I am pretty sure that is what healthy people do.  We did not wallow in the sadness or get stuck.  We took it out of the box, acknowledged it  and then we put it back in its box and went about the business of celebrating life.

All the ladies at the Grove Park Inn

All the ladies at the Grove Park Inn

Richard encouraged me to relax.  He is a pastor but this weekend he was just my brother.  He assured me that God did not need me to work so hard, to quit striving and breathe.  Debbie, my amazing sister-in-law,  keeps pushing us to dig a little deeper.  She loves seeing us growing and is a great cheerleader.  Susan, my sissy, has been a warrior my entire life.  She has stood up many times alone and forged ahead even when others (me) did not understand or approve.  This weekend I asked her to forgive me for judging her during those times.  She looked wrong to me, now she looks courageous, and I applaud her for fighting so hard to be healthy inside and out! 

I came home refreshed.  I came home feeling loved.  I came home ready for the next leg of the journey.  My sibs are my friends and my cheerleaders.  Healthy is hard work sometimes but the rewards are so worth it.

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Candy has always wanted to make a fondant cake & we did it together with Kayla

Candy wanted to make a fondant cake & we did it together with Kayla

 

Today my daughter, Candace, aka Candy, turns 11 today. I was thinking about what to give her for her birthday and of course I got introspective, if you have not noticed I do that a lot, and started thinking what would be the best gift I could ever give her.

Let her be Candy. 

When naming Candace, my best bud, Robin, promised me that if we called her Candace everyone else would call her Candace.   It worked until she turned 10 and SHE decided she wanted to be called Candy!  There is nothing wrong with the name Candy, taking a deep breath, trying not to conjure up …..  Anyway, at that time, I realized how important it was that I let her be Candy and whatever that means to her.    If you know Candacey, you know how much the name suits her.  She is absolutely hilarious and so much FUN!

Candy dancing a few years back

Candy dancing a few years back

I never discovered who I was until I was in my 40’s.  I want her to have confidence in who she is today.  I want her to explore all parts of her.  My job is to give her wings so she can soar with confidence into this big world.

Be Ruthie. 

When I walk with confidence I am role modeling for Candace what a confident woman looks like.  Becoming mentally, emotionally, physically and spiritually strong gives her a picture of what a healthy woman looks like as she grows. 

A couple years ago she drew a picture of me.  I was a stick figure holding weights.  I was so proud at that moment because when she thought of me I was doing something healthy and positive.

Help her find her strengths.

Candy is an amazing artist and loves to cook.  School is not her favorite thing and motivation for school work is challenging.  When we started tapping into the things that she loved she blossomed.  All of a sudden her confidence soared.  She did better in school and started to enjoy life more.  We signed her up for art classes this last year.  She loved it.  She tends to be shy out in public but make it about art and she is excited and ready to give new things a try.;

Candy being her funny self

Candy being her funny self

Candy painting pottery

Candy painting pottery

Candy and her pup, Lucy

Candy and her pup, Lucy

We like to cook together.  She is quite good at tasting things and deciding if things need a little something more.  In two weeks she is taking a five day, five hour a day, cooking class for kids.  She is so excited and so am I. 

Imagine if we can help her discover what makes her tick at a young age. It makes my heart so happy to think we could help her discover what makes unique.

Teach her to listen to her spirit.

Sometimes I want Candace, sorry, Candy, to try new things that she does not want to try.  I have learned to really listen to what she is not saying.  Sometimes it is fear or insecurities on her part and sometimes she does not really want to do it and I have to back off and listen.  We talk through things and then I let her decide.  It makes her feel powerful.  Feeling powerless is a horrible feeling.  I want to her to feel fear and then be fearless and the only way to do that is to identify the fear and then plunge forward.  My job is to cheer her on, give her a little push, maybe hold her hand and maybe let go.

Make eating healthy normal and a way of life. 

I want Candace to think it is normal to eat healthy.  She LOVES SMOOTHIES!  She can make them herself.  Healthy snacks have become her favorite snacks.  When I make healthy food fun and tasty she does not want the junk.

 I could go on and on but as a healthy role model I must get up and go to the gym to face a fun hour of cardio.  (yes, I mean fun, I have a cardio partner who makes the hour fly)

Candy in her new apron

Candy in her new apron

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By associating with wise people you will become wise yourself.

Menander

Change the scenery in your life if it is negative.  Hang out with people who lift you up, who encourage your healthy lifestyle, and who have character traits, skills or qualities you want.  Find people who like to exercise, who are further down the road than you and can educate you.   Take classes to learn new things that will bring health and balance in your life.

wisdom

Humble yourself, find healthy people, listen to how they talk, watch how they live their lives, see what they eat. 

THEY WILL RUB OFF ON YOU!

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