It Is Okay to Say NO

It Is Okay to Say NO
By Jessica Watts

Today there are so many diets, kits, meal plans, and pills to help you lose weight. Due to this high emphasis on everyone to be 'skinny' in today's society people have begun to be skinny, but very unhealthy. Your body has needs for nutrients, vitamins, carbohydrates, and food! Some of the worst ways to lose weight is to starve yourself or just take pills that make you drastically lose weight; this is very unhealthy.

There is so much you can do just to slightly alter your current habits in order to start to boost your metabolism, curve your appetite, or lose weight naturally and safely. Here are some tips I have:

*Keep Control - The best thing you can do for yourself and your diet is to be in control at all times. This is where we begin to learn to just say no! It is not a good idea to go to a buffet if you can't resist the all you can eat desserts. If someone invites you somewhere, a restaurant that you have great temptations at, that you know are not healthy then decline the invitation or negotiate a place with a healthier selection of foods.

*Resist the Irresistible - Everyone has that food, that special snack that always hits the spot! Mine was cookies at the lunch buffet at school. Super unhealthy, but they became a daily ritual to eat, but not just one or two, I always had to get four whole cookies to eat and a slushy (not a smoothie). When I finally questioned my weight this is one of the things that opened my eyes. I couldn't resist this and it was a big problem, due to the fact it had turned into a daily eating habit! Just like the Cookie Monster learned, "Cookies are a sometimes food." You need to learn your unhealthy craving and resist it or change it. I changed from cookies to strawberries, which is much healthier and you can eat just about as much as you can stand.

*Take Action - We all have those times that we tell ourselves that we're going to do something, but then we make up excuses why we can't, don't need to, or just don't want to. I always tell myself I am going to get up an hour or so earlier than normal to go running. These types of things you start to psych yourself out about, think its too hard or going to be terrible so you just roll over and go back to bed or just watch television instead. I did this for so long, but once I got up and felt how wonderful my day was by starting it with a run I almost couldn't wait to go running! So just once, instead of making up excuses for doing something that you will benefit from, no matter how terrible it might seem in your mind, just get up and DO IT!!

"Opportunity is missed by most people because it is dressed in overalls and looks like work." ~Abraham Cowley

*Learn your Resources - There are so many resources out there for you to use to motivate yourself into starting your healthy lifestyle. Not only is there family and friend support, but some companies now even offer free gym memberships for their employees. There are a lot of competitive gyms out right now and you can now search online for the best price on memberships. Also, for the dietary part of healthy living there is the Pyramid Tracker that you can use for free to keep an eye on calorie intake versus calorie output. There are a lot of resources out there, you just have to look and experiment with different methods.

*Put Steps into Normal Activity - A lot of people today have a regular office job where they sit all day and don't get much activity during their normal weekday. This lowers the metabolism considerably over the years, but now you can change all that. Start putting crunches, twists, squats, and many more types of exercises into just daily activity. Easiest way to start is to take the stairs, not the elevator unless you need to (large loads, carts, etc). When you bend down for something do it in a squat motion to utilize leg muscles, or do squats in front of your office chair. Try to walk instead of standing around for an office break, or lift objects in repetitions with your arms for arm exercise. While you just sit on the computer or looking at reports start flexing your abs and holding these positions for longs periods and then releasing. Also, stand as much as possible, since standing will burn a lot more calories than sitting and it will be better for blood flow.

These are just a few tips of things you can do to subtly incorporate healthy steps into your lifestyle. It is okay to say no to a friend or to a friendly food, it is your choice to be healthy!

I'm Not Full, but Content!

Photo By: n2jesus2010

I’m Not Full, but Content
by Jessica Watts

When I was in high school I was over my healthy weight range for my size, and it made me very self-conscious. I wore baggy clothes, was very shy, and I wore sweatshirts all year long to ‘hide’ myself. There is no one who wants to feel this way, they want people to see them for themselves; see the person who is inside. However, in society today it is hard to really ‘show’ who we are due to the stress on body image. One of the things that helped me to recreate my body into the image I wanted was by watching my diet, not my activity.

I walked with a friend everyday (and our dogs) around our neighborhood for fun. I loved to walk and we would go for hours a day just walking. Until one day I realized no matter how much I walked I tended to stay overweight and even could gain weight (not muscle).

Everyday during these walks we would visit the local ice cream parlor, which was next to a Subway. Subway is supposed to be healthy, right? Well, for a young girl at only five foot two inches I would buy, and consume, a whole foot long sub and a quart of ice cream. This was a daily trend after school that I would participate in!

After this experience I have realized some tips about diet that everyone should watch for if they are not happy with their weight:

1. Its Ok to Skip Dessert – Sweets are my biggest vice! I love buffets where you get the all you can eat ice cream and toppings, but that’s also what gets me in trouble. Even if you are at home, when dinner is over just say no. Its very hard at first, but usually you’re full and then suddenly have room for desert. Just mentally tell yourself you are content with what you ate and don’t have any more room. Staying away from this and soda are instant weight losers.

2. Size Matters – I’m sure everyone has heard this, but it really is the starter to a good diet. Don’t pile on as much as you think you can eat. Just put how much you think you ‘should’ eat on your plate. The smaller the portions the better. Also, most restaurants offer soup or salad, and I suggest you try this at home. They are lightweight, healthy foods that get your stomach full before dinner and will make it so you can only eat smaller portion sizes.

3. Its NOT a Race – Along with smaller portions, you should watch how fast you eat. It is not a race to the finish line, but an activity you should enjoy. I do enjoy eating and tasting every bite of it, but when I was younger I did eat so fast that when I was done I couldn’t remember how much I even put in my mouth. So go slow and enjoy, because this will help you feel full earlier and help you keep eating smaller portions.

4. The More the Merrier – A lot of diet packages today have you not eating or giving up your favorite foods and no one likes doing that. When I say you should actually eat more meals I don’t mean make up a huge dinner size plate or go to McDonald’s more often. What I am saying is use the tips above and keep eating the smaller portions at a slower rate, but more often (four to six times a day). You will actually get hungry more often throughout the day, but as long as you keep eating less you are helping your body get into the habit of eating only what it will use. Thus, boosting your overall metabolism without even hitting the treadmill.

5. Don't Be So Full of Yourself – When eating do not eat until you are ‘stuffed’ like everyone typically does. Just eat slowly and stop when you are content, meaning not hungry anymore. This helps you stay with the smaller portions and doesn’t stretch your stomach out so much. It will help in keeping your stomach smaller and tight. The smaller your stomach, the less you can eat. That is why so many people get surgery, but why get surgery when you can make it happen on your own?!

Taking these five steps to heart will help you eat right and lose weight by eating the right portion, at the right speed, the right amount of times. Mixing these tips with the proper variety of foods will help you not only have a better diet, but also start living a healthier lifestyle.

Get Into a Routine

Photo By: demontesino

Get Into a Routine
By Jessica Watts

Today the word 'exercise' creates anxiety and fear amongst most, but what is this truly based upon? This is based on the thought that it is unenjoyable, time consuming and extremely hard work. Contrary to these beliefs, however, there is much to be enjoyed and to be gained from putting a little physical activity into your life.

First you just need to look at your daily routine and see where it fits in. Its nice to put it into your routine to make it less time consuming and to make it part of your day. I personally like to make time in the morning; it helps to wake me up, its good to start your metabolism before breakfast, and the rest of the afternoon is free for myself and errands I may need to take care of.

Next you need to find an activity that you enjoy, such as, a sport (tennis, basketball, etc), group activity (walk-a-thons), or just something you enjoy (walking, weights, bicycling). Group activities can help to motivate you by being around peers and others who are enthusiastic and can make exercise fun. Also, if you find a sport you enjoy, such as tennis, you can play with a family member or friend. For parents this is also a great way to connect with a child while supporting and integrating a healthy lifestyle for your children.

Some types of exercise that don't take long, but can help boost your metabolism and energy level are:

• Pilates/Yoga - there are videos and DVDs out there that only take about 30 minutes, but they will stretch you out, get your blood pumping and help increase your energy level.
• Speed Walking - this helps increase your blood circulation and with hand movements it gets your whole body into it for a full workout.
• Jogging/Running - although this is the hardest to get up to it is a great way to work out the whole body and lose weight. This helps work the legs, arms, and core of the body as you propel yourself. For a maximum workout you should run on a track, but there is also the treadmill and eliptical machines (eliptical only works out the legs). If you do decide to run on the track, however, make sure you have some of the best shoes and run on an actual track, the road is not meant to cushion your joints and can have bad effects on your knees.
• Light Weight Lifting - just some 5 to 10 pound weights to work out the arms, abdomen, and legs. You can incorporate them into squats, lunges, situps, thrusts, bicep curls, tricep dips, and so many more types of exercise to help get your heart rate up and get in shape.

These types of exercise only take up approximately 30 minutes of your day and can be incorporated during any part of the day. If you desire better results you can increase the duration, intensity or number of times you exercise per day. If you have any serious health issues please ask your doctor before trying any types of strenuous activity.

Combining exercise into your daily routine will be not only physically, but also emotionally rewarding. This is one of the best things you can do if you want to start a healthy lifestyle and tune up your life.

Let's Take a Walk

Photo by: Garrett Bartley.

Let's Take a Walk
by Jessica Watts

With increases in the obesity rate in the world and the increase in dependency on anti-depressants, there is definitely a cry in the world for help in the realm of personal living habits. Although this can not fix everything it is still a step in the right direction.

Walking is a great habit and a hobby for some! Just taking a walk can help to clear your mind and soothe your soul from a long day, a fight with a family member or spouse, or even soothe it just to make yourself feel enlightened. Here are some tips I recommend for everyone:

#1. Pick a good place - A crucial part of making walking a habit is to pick a good place to walk. One that you feel free of distractions and can feel calm. Some places are a good neighborhood, park, a beach, or even a wooded path. Some place that is quiet, calm and you can be at peace with yourself and everything around you. If this part isn't right then the whole effect won't work.

#2. Feel the release - Another big part of walking to soothe is that you walk in a pace that does not tire you too much or make you pant, but you don't want to feel sluggish either. Picking a good pace is vital in feeling the release of your cares and worries. Everyone's body has a certain rhythm and you need to find that rhythm to ensure that your body feels the full effects.

#3. Walk together - If you are stressed about a fight or can feel yourself 'loosing it' suggest a walk before you discuss anything further. Your partner will thank you for this and you will be glad you did it. My boyfriend has done this to me a few times when I began to rant about a topic he brought up. He would simply ask, "Would you like to go for a walk?" At first I was confused, but after a few times I realized our arguments turned into productive discussions of important topics. Also, even if you are not disagreeing, walking is still a way for you and someone else to feel a close connection by experiencing the same feelings through your 'spiritual' walk.

#4. Find Your happy place - Along a walk I like to find a place where I feel the most relaxed to take a break. This is usually the destination, end point of my journey, such as a park bench, a small restaurant, store, or ice cream parlor (good food is good for the soul). Once you arrive at this place it is always nice to sit and admire your surroundings and help get a new perspective on everything. We never know what we take for granted until we really look at it.

#5. Breathe In, Breathe Out - Last, but not least is breathing! This is just as important as all the other steps listed here. It is always good to control and maintain a good breathing rate. As I mentioned before, if you are panting, then you are going too fast. If your heart rate is too increased from normal then it is hard to focus on your breathing and makes it hard to feel relaxed, until you stop. Make sure when you focus on your pace, you also focus on your breathing. This goes along with the rhythm of your step and helps to create an almost mechanical movement that allows you to experience full relaxation.

Not only is this good exercise for you and whoever you choose to walk with, but it is also good for the soul. I recommend this during anytime of the day, but recommend caution after dark. It is great for cool downs after intense exercise or just in the morning to start your day right. Whenever you feel that you need to feel better about yourself, TAKE A WALK!

You should always feel good about yourself and feel good about your feelings. Everyone around you will notice and be influenced by your calm and relaxed nature and YOU will feel good about being you.

Wear Good Fitting Shoes

Your Shoes are the Foundation of Your Body

My wife aways kids me about how much time I spend trying on shoes. To me your shoes are like the foundation of your home. If the cement isn't properly mixed, poured and cured it may crack or rise up in the winter months. So your foundation plays a large role in how your house survives over the years. The foundation of your body are your feet and proper care of them is essential in keeping you physically and mentally ok. I see people all the time wearing ill fitting shoes, some look like their shoes wore out years ago. Shoes are like the tires on your car they wear out and when that happens they need to be replaced, because improper wear will affect how you walk and feel. So never assume that just because your shoes look good that doesn't necessarily mean the soles or heals don't need to be replaced. I have a pair of work shoes I purchased over twenty years ago and there just as good today as they were when I purchased them. Every once in awhile I inspect there condition and if I notice something wrong I visit a shoe repair person and things are back to normal. Good shoe maintenance saves your body and feelings from being put out of order; and it also keeps more money in your pocket.

Every Pair Goes for a Spin

This is not a pitch for Nicke Shoes, but they have one style tennis shoe that works great for me. Normally I purchase more then one pair at a time. I do this because they always seem to offer a better price if you buy more then one pair at a time. One time I purchased five pairs. But I don't assume every shoe is ok just by looking or feeling them. I'm like a person thinking about buying a new car. I make sure all the bells and whistle work and put the tires to the road till I find the one that works for me. So when I buy shoes I take each pair for a spin by walking around the store till I'm completely sure its working for me. I'm there so long that people coming in the store think I'm an employee and they ask me questions. Sometimes the sales person will bring me out all the shoes they have in stock that meet my style and size requirement and only some pass my inspection technique. My wife always tells the sales person just bring out a few pairs and then leave him alone because she knows' I'm not buying till I'm happy with how they feel.

Hes always Complained about His Feet Hurting

All this writing about shoes makes me think of a gentlemen I met while working at a local machine shop, when I was first married. He and I sanded die cast parts for Whirlpool washers. He wore shoes that appeared to be dress shoes and both shoes slanted in different directions; one went left and the other went right. This made him till from one side to the other when he walked. And when he walked he always seemed to be hurting. I'm sure his shoes aided that discomfort. I often wondered why he didn't get better fitting shoes.

Comfort & Tags Determine if I Buy

I'm not nearly as fanatic with my clothes but I do require comfort to be my number one reason for buying something to wear. Tight fitting clothes don't work for me. And I love clothes that feel good to the touch. Sometimes the information tag in the shirt killed the deal because it ever so slightly bothered me.

Girls Tennis Socks Work better for Me

I give special attention to my socks and shorts. Each one of these items must feel comfortable and wear properly. I have a tendency to wear my tennis shoes most of the time and my right foot is a tad larger then the left. I find wearing women tennis related socks wear better for me. If I don't give proper attention to this, one sock bunches in my shoe and thats unexceptible.

Its All About Feeling the Best that I Can

All of this behavior may seem over kill to you; but its all about feeling the best that I can. Because feeling good is what life is all about. So if you looking to improve your life, pay attention to what you wear from the bottom up. That's my story and I'm sticking to it.


Don L. Terrill

photo by Lorri37