Obstacles to valuing your health

In my last article, I listed several reasons why we don’t value our health or for that matter our lives. My hope in this article is to cause you to think about how valuable you are. My number one frustration as a coach is that my clients don’t take their health seriously until it’s too late and they have a major illness or disease.

Here are some more reasons we don’t invest time or money to take care of ourselves:

• Lack of a support system. If you don’t have others in your life that will support you, it is very difficult to develop a healthy lifestyle. Many times my clients sabotage themselves or allow others to sabotage them. They start off excited and ready to make a change and then someone plants a seed of doubt in them, and because they don’t value themselves, they give up.

When having the accountability and encouragement of a coach and good social network a person is twice as likely to succeed. This is why my groups are more successful than one on one coaching clients. It’s very important to position others in your life that have a positive outlook and want to help you succeed.

• Lack of commitment. One thing I always say before my client begins my TLS Weight Loss class is “Are you ready and committed to making a change?” If they hesitate, I encourage them to really think about how important their health is to them. Many want to be healthy but are not willing to make the necessary changes it takes to become healthier. If this is the case, I recommend they wait until they are ready.

• Lack of willpower. Willpower can be a great thing if you have it but the problem comes when you begin to Reason. For example, Reason can talk you out of going for your morning jog when it’s cold and gloomy out. “Your right, it says, it’s too yucky to jog.”

I’m sure you have found that when you really don’t want to do something, you can talk yourself out of it! Willpower and discipline are critically important for a successful life, but willpower alone is not usually enough to bring you across the finish line. Drawing your strength from God can help you do all things.

Finally, valuing your life and investing in yourself is vital to become happy and healthy. My hope is that you will realize how valuable you are!

Why We Don’t Value Our Health?

Taking care of your health is not an indulgence, its respecting yourself, others and God. When you don’t take care of your health, you can end up sick and debilitated while putting a burden on others who must take care of you.

Throughout my coaching practice I have come to discover several reasons why people don’t value themselves as they should. My passion as a coach is to educate and help people to grasp how valuable they are in hopes they will invest some time in their health so as to lead the life God has intended for them.

Here are some reasons we don’t invest time or money to take care of ourselves:

1. Lack of knowledge - Many people don’t realize how foods impact their body. They have never had any education on nutrition. They rely on fast food and prepackaged meals that have no or very little nutritional value. Their lives are so hectic; they don’t take time to eat sensibly. Once they can understand how easy and affordable it is to eat healthy many adjust their eating habits.

2. We have a distorted image of how we are to look – We have been inundated with media telling us how we should look, but on the other hand, obesity is so prevalent -it’s almost the norm!

3. We don’t recognize the importance of exercise – Being too busy to exercise is one of the common excuses I hear from my clients. Exercise is essential to our overall well-being. Here are just a few of the benefits: stress reliever, improves moods, and boosts energy, plus many more! Exercise needs to be a priority in your life so that you can accomplish the things that are important.

4. We don’t enjoy our lives – I am dismayed by a number of my clients that fall into this category. They are so busy; they cut everything they enjoy out of their lives. God never intended our lives to be mundane and stressful. Once you can learn the impact stress has on your physical and emotional well –being, you can begin to understand what a crime against yourself this is. Life is too short not to be enjoyed!

5. Some have become addicted to selflessness – Yes, it’s important to help others and it should be a major part of your life, but not to the extent of ignoring your basic needs. For some, the only thing that gives them meaning is doing for others. Everything in life must have a balance or something breaks down and often it’s us.

There are several other reasons why we don’t take care of ourselves so make sure you read my next article. Above all, value your life – it’s the greatest gift you will ever receive!

Ten Tips to Avoid Holiday Weight Gain

Research has shown that most adults usually gain around 5-10 pounds over the holidays. There are ways you can prevent this from happening during such a tempting time. Remember, you are in control – not your appetite! Here are 10 tips if followed, can help you survive the holidays!

• Don’t skip workouts. Exercise will help you burn those extra calories you are taking in this time of year. It also helps with stress which contributes to weight gain.

• Plan ahead. Plan beforehand what you are going to eat. If there are several of your favorites, just have a small portion of each.

• Don’t skip breakfast. A lot of people think if you skip a meal you can save room for more at the party. By doing this you will gorge yourself and slow down your metabolism which will in turn store all the food you’ve eaten as fat.

• Eat more fruits & Veggies. Doing this will fill you up, and is much healthier than the traditional party snacks.

• Limit the sweets. Sweets are a temptation for many during the holidays. Allow yourself a cookie, a piece of pie or whatever your favorite dessert is but it will need to be compensated for later. Reduce your caloric intake to make up for it and burn those extra calories by exercising.

• Don’t go to a party hungry. Before you go, eat a healthy snack that is high in fiber and protein such as Greek yogurt with fruit and flaxseed or a high fiber protein shake. This will help you not crave appetizers or snacks when you get there.

• Use a small plate. Smaller plates can stop you from getting so much. Just don’t make several trips to get more! Try to stick to one serving.

• Don’t over indulge on the alcohol. Stick to a light beer or 1 glass of wine instead of heavy eggnog. After that, stick to drinking calorie free drinks such as water, tea and coffee – not soda.

• Don’t allow others to sabotage you. There is always someone who will want to sabotage your healthy eating plan. Remember, you are not trying to please them, more importantly; you are on your way to a healthier lifestyle!

• Focus on socializing. Try not to stand around the food while engaging in conversation. Go to a room without all the snacks and focus on having a meaningful conversation. It will be much more rewarding.

In conclusion, if you can follow these tips you will survive the holidays without gaining the extra pounds like you may normally do. What an awesome way to start the New Year – feeling better and looking better!

The Top 5 Foods That Can Help Lower Cholesterol

There are many benefits of eating a healthy diet, but many people don’t realize the importance of eating heart healthy foods that can help prevent high cholesterol levels and help lower cholesterol in those who have high cholesterol. A few simple tweaks to your diet can help you stay off cholesterol medication. These are the top 5 foods the Mayo Clinic recommends to maintain healthy cholesterol levels: 1. Oatmeal, oat bran and high-fiber foods – Whole oats contains soluble fiber which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Consuming 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. Steal cut oats or whole oats, not quick cooking oats will give you what you need. 2. Flax seed or flax oil - In reducing the risk factors of coronary heart disease, recent research has shown that flaxseed's high Omega-3 fatty acid and its soluble fiber content have helped to reduce serum triglycerides and blood pressure. It can also reduce the hardening effects of cholesterol on cell membranes. 3. Walnuts, almonds and other nuts – They can reduce blood cholesterol and are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy. Eating about a handful of nuts a day may reduce the risk of heart disease. Just make sure you eat raw nuts without all the salt and sugar. They are a great substitute for croutons or cheese on salads. 4. Olive oil - Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. The Food and Drug Administration recommends adding two tablespoons of olive oil a day instead of other fats in your diet to get the heart healthy benefits. Extra virgin olive oil will give you the most benefits. 5. Fish - Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids — reduces the risk of sudden death. The highest levels of omega 3’s are in certain fish such as, salmon, albacore tuna, mackerel, lake trout, herring and sardines and halibut. In conclusion, for these foods to be of benefit to your diet, you may also need to make other changes as well such as, radically reducing processed foods, sweets and fast foods. Exercise daily and take necessary supplements that are highly absorbable. As a lifestyle wellness coach, I would be happy to help you get started on your journey to a healthier lifestyle.

Rev up Your Metabolism: Can it be done

Rev up Your Metabolism: Can it be done?


Not all metabolisms are created equal. Some people are blessed with faster metabolisms than some and seem to be able to eat anything without gaining weight. For others, their bodies seem to cling to a heavier weight no matter what they do.

The speed at which your body burns calories is called “metabolic rate.” Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.

Here are a few dos and don’ts for revving up your metabolism:

• There are several opinions about foods that can boost your metabolism but nothing proven. Some studies I have read say that spicy foods can increase your metabolism but only if eaten two to three times a week. There have also been rumors that grapefruit increases your body's ability to burn calories because of its acidity, but there are no studies to substantiate that myth.”

• Don’t skip meals. Skipping meals can actually cause your metabolism to slow down. Denying the body of essential nutrients put your body in starvation mode and through off your metabolism. Eating 4-6 meals a day can speed up your metabolism, as long as they are healthy meals.

• Drink water. Lack of water can slow the metabolic rate just as lack of food can, says John Acquaviva, PhD, assistant professor of health and human performance at Roanoke College in Salem, Va. "Since water is the body's most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat."

• Tone Up. Muscle dictates metabolism so the more muscle you have the more calories you will burn – even while you’re sleeping! Muscle is more metabolically active than fat, so replacing your fat stores with lean muscle allows you to maintain your weight much more easily.

• Aerobic Activity can increase your metabolism. Most exercise experts say to do at least 6o minutes of moderate exercise a day such as walking, gardening, or cleaning. Although, if you want to burn more calories, it’s necessary to get your heart rate up. This also is important for your cardiovascular system to stay healthy.

• Adjust your metabolism as you get older. To maintain a stable weight, adjust your caloric intake and physical activity. You may need fewer calories, especially if you decrease your exercise.

In conclusion, eating 4-6 healthy meals a day, staying toned and exercising regularly can keep your metabolism revved up. Also, it will help you maintain a healthy weight; have more energy and live an all around healthier life!

Maximize Your Workout by Proper Nutrition

Eating properly, the right amounts at the right time will optimize your workouts by giving you the energy and nutrients your body craves.

Here are some tips on eating and exercise to assist you in maximizing your workout:

1. Eat Breakfast - If you exercise in the morning, get up early enough to eat breakfast, waiting 2-3 hours for a large meal or 1-2 for smaller meals. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. Eating a large amount before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout

Here are some sample meals that provide protein to help build muscle:

• Steal cut oatmeal with a few berries

• 4 egg whites or 1 whole egg with some chopped veggies.

• 1 whole wheat waffle with 1 tablespoon of natural almond or peanut butter

• Protein, high fiber shake with berries or banana – 8oz

2. Snack healthy – Most people can eat small snacks right before exercise but if eaten to soon before won’t give you added energy but it will help keep up your blood sugar.

Good snack options:

• Apple with peanut butter or almond butter

• Low glycemic protein bar

• Protein and fiber shake

• Handful of almonds

3. Eat after you exercise - To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a fruit smoothie to provide replenishing carbohydrates.

Good post-workout food choices include: Almonds or walnuts, plain Greek yogurt with fruit, apple with peanut butter or string cheese, or regular meal consisting of lean meat, tofu and vegetables.

• Drink plenty of water – Replenishing your fluids is necessary for optimizing your workout. You need water before, during and after exercise. To stay well hydrated the America College of Sports Medicine recommends: Drink roughly 2 to 3 cups of water during the two to three hours before your workout, ½ cup to 1 cup of water every 15-20 minutes during and 2-3 cups after your workout for every pound of weight you lose during the workout.

Here is a quote from Coach Shannon Wallace: “Train like an athlete no matter who you are. Some people think that athletes are someone that jumps high, runs fast, and can catch a ball. That is a reality-disconnect. We all have the same bio-mechanics—we all sit, walk and stand. We can all train like an athlete. So what are you waiting for?

Workplace Exercise –Burning Calories at Work

Even if you work at a desk all day, you don’t need to take it constantly sitting down. Make fitness a part of your work day. Here are some ways to incorporate exercise into your office routine:

1. Make the most of your commute - Walk or bike to work. If you drive park a few blocks away and walk the rest of the way or park at the far end of the parking lot. Also, take the stairs rather than the elevator, walk briskly or even run a few extra times up and down.

2. Look for opportunities to stand - You'll burn more calories standing than sitting. Stand while on the phone. Better yet, try a standing desk. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices

3. Take Fitness Breaks – Take some time to go to a gym that’s nearby if you can on your lunch break or go for a fast walk around the building. Eat a small protein snack such as almonds or almond butter on an apple before you work out, and then eat a veggie wrap or lean meat wrap with veggies after.

4. Try a fitness ball instead of an office chair - Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats, abdominal crunches or other workplace exercises during the day.

5. Keep fitness equipment in your office – Store resistance bands, weights, or if there is room in your office, an elliptical or treadmill. Use arm weights between meetings, while on the phone or any time you can sneak them in.

6. Organize a group to walk with – This will help keep you motivated and accountable.

7. Conduct meetings on the go - When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

8. Try a treadmill desk - If you're ready to take workplace exercise to the next level, consider a treadmill with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Now that you have some ideas on working in some exercise, make it happen! Commit to do some form of exercise each day and you will not only get in shape, and have more energy; you will find you are more productive. What are you waiting for? Get moving!