The new year is less than a month away and people begin to make resolutions to change themselves. It takes motivation to help make a change. If you don't have motivation, it is really hard to make a lifestyle change. I want to lose some weight to maintain a healthy weight. However, I am not going to wait until New Year's to start making my change. To lose weight, I have to motivate myself to eat right and work out. What do I use for motivation? My wedding dress.
I have a 5 months to get to the weight where I want to be before I can start trying on dresses. That will give me enough time because I plan to get married in May 2015 years from now. I want to look stunning on my wedding day. Whenever I am exercising I always think about wedding dresses and how I want to look on my wedding day. I have several wedding dresses thought up in my head. I know that I want a dress that has lace at the top. I want to go shopping at Belle Vogue Bridal next year. It's honestly the best motivation for me.
Another idea of motivation is health. I want to be healthy. I want to change my eating habits now so I eat right and stay healthy. I don't want to have to struggle with my weight later on in life. I know that many health problems have a link to being overweight. The general idea of health is also another great motivator for me.
Once you find your motivation, if you want it bad enough you will be motivated to do anything. However, your motivation shouldn't drive you to the point where you put yourself in danger. Figure out a plan of how you want to achieve your goal and follow it!
"One's philosophy is not best expressed in words; it is expressed in the choices one makes. In the long run, we shape our lives and we shape ourselves. The process never ends until we die. And, the choices we make are ultimately our own responsibility." - Eleanor Roosevelt
Monday, December 2, 2013
Cancer
Cancer is defined as a group of diseases characterized by uncontrolled growth and spread of abnormal cells according to Washburn University KN 198 Lifetime Wellness textbook. Although everyone knows what cancer is, there are so many types and risks associated with cancer.
This is a table of the most frequently diagnosed cancers in the United States as of 2010 from the same textbook.
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Photo courtesy of Washburn University KN 198 Lifetime Wellness textbook.
There are so many ways to get any type of cancer. Anyone can have cancer. There are some patterns of risks that are associated with cancer. There are two ways cancer is divided into two risk categories. The first is lifetime risk, which is the probability of developing or dying of cancer in one's lifetime. The other way is relative risk, which is the relationship between a risk factor and a specific kind of cancer. An example is how smoking tobacco can give you lung cancer.
Risks for cancer are higher if:
This is a table of the most frequently diagnosed cancers in the United States as of 2010 from the same textbook.
.JPG)
There are so many ways to get any type of cancer. Anyone can have cancer. There are some patterns of risks that are associated with cancer. There are two ways cancer is divided into two risk categories. The first is lifetime risk, which is the probability of developing or dying of cancer in one's lifetime. The other way is relative risk, which is the relationship between a risk factor and a specific kind of cancer. An example is how smoking tobacco can give you lung cancer.
Risks for cancer are higher if:
- you have someone in your family with cancer
- you are older (cancer increases with age)
- smoke or drink more than two drinks a day
- if you are overweight, inactive and have malnutrition
- exposed to radiation
- exposed to sunlight, tanning lamps and booths
Sunday, December 1, 2013
Creating a personal fitness plan
Throughout this semester, I have been taking a Lifetime Wellness course. During this class, our instructor has talked about creating a personal fitness plan to help people be physically active. My professor taught our class about the FITT formula--frequency, intensity, time and type. This formula is used to remember and apply different training variables. The goal of FITT is too achieve your fitness goals in through easier planning.
Frequency: It simply means how often you work out. The American College of Sports Medicine recommends exercising a minimum of three days a week for vigorous activity. It is important to have a few days of rest to avoid injury. It is also to prevent burnout, which is the physical and emotional exhaustion from exercise.
Intensity: The amount of strength and power exerted when doing the workout. Intensity of exercise is based on an individual. One person may find it easy to do an activity at a certain level, but another may find it hard. There is low intensity, which is like doing everyday activities like walking. There is moderate and vigorous intensity levels too. Moderate intensity is when you can still talk during your exercise. Vigorous is when you are out of breath and you can't talk.
Time: How long each workout is. More than 20 minutes of vigorous intensity is recommended by the ACSM to lose weight. More than 30 minutes of moderate intensity will help keep weight consistent. The Department of Health and Human Services recommends that adults accumulate at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week.
Type: What kind of workout you chose. Weight lifting, walking/running, sports, cardio, aerobic, dancing, etc. There are so many ways to workout. Find something you like to do so that you will continue to do it.
Frequency: It simply means how often you work out. The American College of Sports Medicine recommends exercising a minimum of three days a week for vigorous activity. It is important to have a few days of rest to avoid injury. It is also to prevent burnout, which is the physical and emotional exhaustion from exercise.
Intensity: The amount of strength and power exerted when doing the workout. Intensity of exercise is based on an individual. One person may find it easy to do an activity at a certain level, but another may find it hard. There is low intensity, which is like doing everyday activities like walking. There is moderate and vigorous intensity levels too. Moderate intensity is when you can still talk during your exercise. Vigorous is when you are out of breath and you can't talk.
Time: How long each workout is. More than 20 minutes of vigorous intensity is recommended by the ACSM to lose weight. More than 30 minutes of moderate intensity will help keep weight consistent. The Department of Health and Human Services recommends that adults accumulate at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week.
Type: What kind of workout you chose. Weight lifting, walking/running, sports, cardio, aerobic, dancing, etc. There are so many ways to workout. Find something you like to do so that you will continue to do it.
Eating right for the brain
My last post was about giving snack ideas for finals week. This post is about foods that help with brain memory and health for finals. These are some foods that are great for your brain:
1. Blueberries: Help reduce stress to the brain.
2. Salmon: Salmon provides omega 3s, which are important for brain function.
3. Nuts and seeds: Are a good source of Vitamin E, which helps with memory.
4. Avocados: Helps keep the brain healthy but is a fatty fruit. Eat only a little a day.
5. Whole-grains: Important for blood flow to the brain.
6. Bananas: Good for the brain and low in sugar.
7. Soy: Provides nutrients to the brain.
8. Beans: Beans, beans, the magical fruit, the more you eat, the more energy provided to the brain. Beans supply glucose for energy for the brain.
9. Dark Chocolate: Dark chocolate has natural stimulants that are good for concentration and focus. It only takes half an ounce or one ounce to work. The more the better does not apply to dark chocolate.
10. Tea: According to Ann Kulze, MD, "two to three cups a day of freshly brewed tea -- hot or iced -- can boost brain power by enhancing memory, focus and mood."
1. Blueberries: Help reduce stress to the brain.
2. Salmon: Salmon provides omega 3s, which are important for brain function.
3. Nuts and seeds: Are a good source of Vitamin E, which helps with memory.
4. Avocados: Helps keep the brain healthy but is a fatty fruit. Eat only a little a day.
5. Whole-grains: Important for blood flow to the brain.
6. Bananas: Good for the brain and low in sugar.
7. Soy: Provides nutrients to the brain.
8. Beans: Beans, beans, the magical fruit, the more you eat, the more energy provided to the brain. Beans supply glucose for energy for the brain.
9. Dark Chocolate: Dark chocolate has natural stimulants that are good for concentration and focus. It only takes half an ounce or one ounce to work. The more the better does not apply to dark chocolate.
10. Tea: According to Ann Kulze, MD, "two to three cups a day of freshly brewed tea -- hot or iced -- can boost brain power by enhancing memory, focus and mood."
Friday, November 29, 2013
Eating healthy during finals week
During finals week, I know I tend to be stressed. One of the ways I deal with stress is by eating. In my sorority, we call finals week "zero calories week" meaning that we don't think about calories at all. I have done some research on what kinds of snacks to eat during finals week. These choices are healthy, so there is no need to watch how many calories you are eating. Unless you just can't stop eating, then you have a problem.
Here are snacks in each food groups:
Grains: Whole-grain cereal, bagels, tortillas and graham crackers.
Vegetables: Raw veggies like broccoli, tomatoes, carrots, bell peppers and vegetable juice.
Fruit: Apples, bananas, pears and berries
Dairy: Yogurt, pudding, cheese slices, milk and frozen yogurt.
Meat and Beans: Tuna, nuts, peanut butter and cooked chicken.
These are just some healthy suggestions from My Pyramid to help you prepare for finals week to avoid eating junk food.
Here are snacks in each food groups:
Grains: Whole-grain cereal, bagels, tortillas and graham crackers.
Vegetables: Raw veggies like broccoli, tomatoes, carrots, bell peppers and vegetable juice.
Fruit: Apples, bananas, pears and berries
Dairy: Yogurt, pudding, cheese slices, milk and frozen yogurt.
Meat and Beans: Tuna, nuts, peanut butter and cooked chicken.
These are just some healthy suggestions from My Pyramid to help you prepare for finals week to avoid eating junk food.
Sleep Aids and Stress Reduction
Finals are two weeks away at my university and students are stressing out, including myself. I have been researching healthy ways to reduce stress and aid sleeping from suggestions my Lifetime Wellness professor. Some of these may interfere with some antidepressants and
other medications. Check with a pharmacist or health professional before
combining. This is meant for general educational information only and not a
recommendation or endorsement.
Herbs:
Herbs:
Rhodiola-
adaptagenic- helps with energy or sleep/stress management
Ginseng- adaptagenic-
helps with energy or sleep/stress management
Valerian helps
relax to aid in sleep
Hormone:
Melatonin-
.5-3 milligrams, take 30-60 minutes before bedtime. Helps prepare the brain for darkness. Also helps GERD and decrease hormonal
cancers.
Vitamins/Minerals/Amino Acids:
Calcium- (take
with Mg) : Citrate form of Good products. Take 500 milligrams on empty
stomach before bedtime.
Magnesium-(take
with Ca) : Citrate form of Good products. Take 250-300 milligrams on
empty stomach before bedtime.
L-Tryptophan- 50-100
milligrams reduces stress and helps relax and increases Rapid Eye Movement dream cycle.
GABA- 200-400 milligrams reduces anxiety and helps relax
and increases REM dream cycle.
Foods:
Dark Cherry juice- Reduces inflammation, pain and increases melatonin
Walnuts- Decreases GERD and increases melatonin
Pumpkin
seeds- High in Zinc (low levels
increased anxiety and worry.)
Need 8 milligrams a day. High in L-Tryptophan, an amino acid that relaxes.
Need 8 milligrams a day. High in L-Tryptophan, an amino acid that relaxes.
Saturday, November 2, 2013
GMOs
GMO stands for genetically modified organisms, which are organisms that have been genetically altered. GMOs are popping up in the food that we eat because GMO seeds are being planted in crops more and more.
The problem that I have with GMOs is that it is not labeled on the food that we eat. There is not a lot of research on GMOS and I don't want to eat something I don't know. I do not like that the government does not think that it is okay to regulate GMOs like other countries. According to the Non-GMO Project's website, "In more than 60 countries around the world, including Australia, Japan and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs." If many other countries think that GMOs are unsafe and will plant them in their countries, then why should our country be subject to something that isn't proven to be safe and be forced to ingest it.
All I want is for our country to at least label foods that use GMOs. That is the first thing I would like our government to do. Then I would like them to do more research on GMOs. I feel that I should know what is in my food that I eat, so that I can make the decision.
The best way to avoid eating GMO food is to eat organic food. However, organic food does not get tested for GMO. More organic foods sellers are starting to label its food with non-GMO to let consumers know that their products are GMO free. You can also check out the Non-GMO Project's verified list of products.
The problem that I have with GMOs is that it is not labeled on the food that we eat. There is not a lot of research on GMOS and I don't want to eat something I don't know. I do not like that the government does not think that it is okay to regulate GMOs like other countries. According to the Non-GMO Project's website, "In more than 60 countries around the world, including Australia, Japan and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs." If many other countries think that GMOs are unsafe and will plant them in their countries, then why should our country be subject to something that isn't proven to be safe and be forced to ingest it.
All I want is for our country to at least label foods that use GMOs. That is the first thing I would like our government to do. Then I would like them to do more research on GMOs. I feel that I should know what is in my food that I eat, so that I can make the decision.
The best way to avoid eating GMO food is to eat organic food. However, organic food does not get tested for GMO. More organic foods sellers are starting to label its food with non-GMO to let consumers know that their products are GMO free. You can also check out the Non-GMO Project's verified list of products.
Sunday, October 20, 2013
Lose it!
Here we go again. This post is about another tool that was designed to help lose weight. This program is called Lose It! Lose It! focuses specifically on food and eating habits. Lose It! is has both a website and an app to help make it convenient for its users.
This program has many features such as:
This program has many features such as:
- Sets your weight goals and personal weight loss plan
- Allows you to log your food and calorie intake
- Allows you to track your exercise
- Gives you summary reports on your food logs and exercise logs
- Gives the option to motivate your friends and let them motivate you back
- Gives you food nutrition information
- Allows you to track body fat, hydration, sleep, body measurements, steps, blood pressure and blood glucose
- Allows you to connect your activity tracks like Fitbits to connect to the app. It also can do other fitness apps like MapMyFitness and RunKeeper
- Can help you can your meals and workouts
My smoothie recipe
Over the summer, my dad and I created a smoothie recipe. I make it every time I go home and share it with my dad. Here are the ingredients:
1 banana
1 1/2 cups of strawberries
1/2 cup of blueberries
1 tbs of vanilla
1/2 cup of oats
1 cup of ice
1 cup of coconut water
1 cup of vanilla yogurt
The great thing about smoothies is that you can change the ingredients to however you like it.
Just add all the ingredients to a blender and mix it unless it becomes a dark pink color. Then enjoy!
1 banana
1 1/2 cups of strawberries
1/2 cup of blueberries
1 tbs of vanilla
1/2 cup of oats
1 cup of ice
1 cup of coconut water
1 cup of vanilla yogurt
 |
| Photo courtesy of Kara Protasio |
The great thing about smoothies is that you can change the ingredients to however you like it.
Just add all the ingredients to a blender and mix it unless it becomes a dark pink color. Then enjoy!
 |
| Photo courtesy of Kara Protasio |
FitBit Zip
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| Photo courtesy of Kara Protasio |
Some of the features provided with the Fitbit are:
- wireless, so you don't have to hook it up to the computer
- everything is tracked and put on your profile
- it is sweat, rain, and splash proof
- it tracks your steps, distance and calories burned
- it cheers you on
- it monitors your goals
- you can log the food you eat throughout the day, weight and more
- you can put it in your pocket or clip to your clothing
Photo courtesy of Kara Protasio
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