HOW DO I GET MY HEALTH BACK? START SMALL!

The holiday season is almost over and you feel SLUGGISH...you ate WAAAAYYY too much. You gained ALOT of weight.    Your clothes are SNUG.  You are dreading your doctor visit already because you know what he/she will say.  You feel completely OVERWHELMED and you just don't know where to BEGIN.  And to top it off, you hate the thought of exercise of any kind.  You don't feel like moving but yet you know you have to do something.

So what do you do?  Just like a small seed can grow into something worthwhile, you can achieve your health goals by STARTING SMALL.  

1.  YOU DON'T HAVE TO DO SOMETHING BIG TO SEE BIG RESULTS:  You don't have to go and get brand new work out clothes and shoes or join a gym.  You don't have to eat salads everyday, etc. to achieve results.  START WHERE YOU ARE.  Make a small change and grow from there.  How about focusing on getting a good night's sleep?  What about eating more (NOT ONLY) vegetables?  What about taking a walk after dinner (no new shoes required)?  Try doing something small and over time you will see results!

2.  DON'T GO SPENDING MONEY ON THE LATEST AND GREATEST DIETS/GADGETS ETC.  You already know what to do.  You know vegetables are better for you then donuts, so start there.  You don't want to give up the donuts completely?  Then don't, just eat less donuts and more vegetables. You already know that exercise is good for you, so just start walking for as long as you are able.  Walking a little is better then nothing.

3.  THE MOST IMPORTANT THING IS TO BEGIN:  You have to start somewhere.  You have to actually begin.  You may need to support.  Having a buddy is great, someone to support you while trying to make a change.  Try looking for someone who is already meeting their health goals and try to enlist their help and support.  They can be a good resource for encouragement and tips.  So no more procrastination, just get up and start!

4.  DIET IS WHERE THE CHANGE WILL OCCUR:  You can not outperform a poor diet, is a popular saying.  It is very true.  Although, you may see results with a good workout plan, in order to see better and lasting results having a good diet is important.  This does not mean that you have to stop eating everything that you currently know and love.  Instead of thinking that you have to diet, trying thinking of it as adding healthy choices to what you are currently doing.  This makes for a win win situation.  Overtime you may gravitate toward the healthy items because you like how they make you feel.  The healthy items will give you the fuel that you need in order to get the best results from a workout or to function in general.  It is not normal to have to take medicine in order to digest your food.  It is not normal to always feed bad after a meal.  If you are having these issues you should consider examining what you eat.

SO WHAT ARE YOU GOING TO DO?  THE NEXT MOVE IS YOURS.

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Stock up on Cranberries Now!

Now they're everywhere and cheap. I usually buy about 5 bags to last until next year. I occasionally make cranberry sauce. But I mostly use them to put in my smoothie bags.

Note: They're EXTREMELY BITTER so a little goes along way.

The Holidays Are Coming...Are You Ready?

Tonight we did a Healthy Holiday Cooking/Eating event at SonRISE Therapy.  We are so grateful for Dr. Sonja Shavers for letting us come and teach a class.  Here are a few tips from the evening:

1. Eat Only The Foods You Desire
2. Prepare and Have a Plan for out of town visits.  Where will you or what will you eat on those non-holiday days?
3. Eat slowly/savor your food.
4. Bring something that you know you can eat to the event
5. Plus many more tips and ideas...

Great Documentaries about Health

GOOD ONES TO WATCH

CNBC Originals: One Nation Overweight

Fed Up

Fat Sick and Nearly Dead

Forks Over Knives

Food Matters

Hungry For Change

Killer At Large Gerson Miracle

Soul Food Junkies

 

OTHERS

Forks Over Knives Presents: The Engine 2 Kitchen Rescue

To Market to Market to Buy a Fat Pig

King Corn

Vegucated

Colony (about why bees are imp.)

A River of Waste

Save The Farm

Food Beware : The French Organic Revolution

Tapped

Bag It

Dive

The Garden

Farmageddon

NOT ON NETFLIX

Supersize Me

Why Christians Get Sick book written by george malkmus

Wheat Belly book by Dr. Davis or visit his website a thttp://www.wheatbellyblog.com/

Chow Down at http://www.hulu.com/#!search?q=chow+down

https://www.youtube.com/user/thetruthaboutcancer

Gardening Tip: How To Plant (Grow) Sweet Potatoes Using A Sweet Potatoe...Making Slips

Step One:  Begin this process about a month or two before planting (~January/February).  Start by taking a sweet potato and cutting off about a inch of the bottom. 

Add the cut sweet potato to a cup of water.  Use toothpicks to keep the entire potato from falling into the water.

Step Two:  Place the cup where you would any indoor plant and make sure the water level stays high enough to touch the sweet potato (see picture below). Note the stringy hairs that are growing at the bottom of the sweet potato.  

Also note the important sprouts that are coming out of the top of the sweet potato. This is the beginning formation of your sweet potato plants that you will plant in your garden once they become larger. (~end of March/beginning April or a little later, check guide below).

Step Three:  Cut off the individual plants/slips and plant in your garden as you would any other transplant/seedling.  

Step Four:  The plant will need water, sunlight, and weeding just like any other garden plant.  

Note: The sweet potato plant is very "viney" so you will need lots of room for each plant.  Also you can eat/cook the green leaves as your potato plant grows, just pick some of the leaves from time to time.

Step Five:  Harvest at the beginning of October.  For larger potatoes let them stay in the ground up until Thanksgiving. Perfect time to have these potatoes around the holidays.



Note:  This information should work for those who live in plant zones 7-11. Please verify your zone to be sure.

 More Information on growing sweet potatoes

Real Food Is Real Good web page

Healthy Eating: Leading By Example

Our kids may not like or want to eat healthy.  They may bark at all the vegetables and downright refuse to eat them.  Even if that is the case we still have to show them the right way.  There are a lot of things our kids do not want do willingly.  Yes, it can be hard and frustrating.  

But we have to remember that we are their teachers.  They learn how to do a lot of things from us.  They even learn how and what to eat from us.  I know they may eat a lot of junk food now and getting them to eat a carrot almost takes a miracle.  

Even so, we have to keep at it because when they are adults they will remember.  They will remember the dishes you cooked, you know the ones they hate now.  They will remember the foods you purchased.  They will remember the fruit laying on the table. While they may not do all the things you taught or showed them, some of the things will stick.  So be encouraged and keep offering them the good things too, even if they don't want it.  

Keep offering them those healthy foods, drinks, etc. they will eventually take a sip. 

Like Mother, Like Daughter

Proverbs 22:6

6 Train up a child in the way he should go: and when he is old, he will not depart from it.

Real Food Is Real Good webpage

Great Snack: Kale Chips

Found these chips at Kroger on Hwy 96. They were pretty good. Be warned they are pretty expensive, around 6 dollars.