Category Archives: mind-set

Make Time For Exercise

time

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While our time is a precious substance, our health is even more important. It saddens me whenever someone says they do not have time to exercise.

I have discovered that we can make time no matter what to add some exercise to our day.

We must remember that by exercising, eating properly and supplementing the nutrients we are not receiving consistently, we are giving ourselves more time.

I have decided to post several methods to make time for exercise.

#1: During Kid’s Activities

So you have to take the kid’s to an activity and wait for them to finish. Why not use the time to walk? Walking is great exercise. Just make sure and wear comfortable walking shoes.

So while the other parents are sitting in the bleachers, you can be walking the sidelines.

#2: Add Exercise To Your Calendar

We manage to fit many things into our calendar that others would see as seemingly unimportant. So it just makes good sense that you add a simple ½ hour of exercise to your calendar on a daily basis.

I know that for many business people, their calendar is their entrepreneur bible… So follow it!

#3: Get Up Earlier

I have found that an early morning exercise makes a day flow smoother. So just set your alarm earlier and do your work out early.

#4: Make Those Family Outings Exercise Friendly

exercise

Instead of going to the movies, why not go on a hiking trip? Go for a family bicycle ride or play Frisbee.

Just use that creative mind to find family fun that is also exercise friendly.

#5: Make Television Time Exercise Time

I am not telling you to turn off your favorite show but why not commit to exercise while the show is playing?

There are many exercises you can do while watching your show:

  • Crunches
  • Squats
  • Run in place
  • Lunges
  • and invest in, and use resistance bands

#6: While Working

If possible, do not just sit at that desk all day. Try just getting up and walking paces while you are talking on the phone. Do pushups against the wall or squats.

Again, just use creative thought and find ways to exercise while working.

#7: Dance

Dance is a great exercise; dance with the kids, dance with your spouse or just dance by yourself.

#8: Delegate For Exercise Time

One of the top tips for business leaders and entrepreneurs is learning how to delegate. I believe this tip is also relevant in this situation. If you need the time to exercise, delegate a few of the tasks you have to make time.

The kids can surely wash dishes or do laundry. I bet your spouse will make dinner if you ask.

#9: Offer To Do The Active Household Tasks

Raking leaves, mowing the lawn, etc… These are all active household tasks that exercise your muscles. Choose to trade with the member of the family. You go rake the leaves while they do laundry.

Another great tip that fits here is to have a garden. Managing a garden is exercise, plus you get some healthy edibles from it.

#10: Invest In Some Work Out DVDs

Sometimes motivation is the main reason people don’t exercise. For many people, popping in a DVD for exercise helps give motivational support. Not to mention, we want to get our money’s worth.

#11: Use An Exercise Commute

While it may not be possible for all, if you can leave the car at home and

  • Bike
  • Subway
  • Train
  • Bus
  • or even Walk

to work, you will be getting good exercise.

#12: Don’t Use Some Of The Technology

Technology has helped us, but has also made us lazier and fatter.

Instead of having that vacuum cleaner do it for you, why not push one yourself?

The snow blower is great but shoveling that snow is a great work out.

Do you really need to ride on the lawnmower? Try pushing one instead and if you really want a great workout, get one of those motor-less lawn mowers.

Conclusion

Time should not become an excuse not to exercise. You CAN find the time! Just motivate yourself and remember that you will have more time if you exercise.

Thank you and will you please share this with your social friends? They may need exercise time too.

Ways To Overcome Sugar Addiction

sugar

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It is a serious problem, and many people don’t even realize it is a problem.

Sugar

A huge proportion of the United States, and world population is addicted to what seems to be a harmless substance…sugar.

You may be saying “not me,” thinking that you don’t add sugar to your foods, but what you don’t realize is that a large amount of food items already have sugar added to them.

Do you want to really know if you are addicted to sugar?

You see, experts have discovered that sugar is similar to habit forming drugs such as tobacco and cocaine. Our brains form a dependency and when we take that sugar away, our mind and body will retaliate. We will feel high levels of stress, anxiety, headaches and more.

So I challenge you to just go to every extent to cut anything with sugar out of your diet today. You will soon know if you are addicted… I am sure. And the odds say that you probably have a slight addiction… Slight sugar cravings.

Good Sugar – Bad Sugar

I believe I need to set the record straight. There are natural sugars that are not necessarily bad for you. The sugars in organic fruits are not the same as the processed sugar added to a cup of coffee or the high fructose corn syrup found in many products.

It is those “bad” sugars that need to be taken down.

You see, according to the American Heart Association, men should have a maximum of 150 added sugar calories per day, and women 100. That is approximately 9 teaspoons and 6 teaspoons respectively.

Just so you know, 1 can of Coca Cola carries 140 calories of added sugars.

The dangers of too much sugar intake

It is just known that calories lead to obesity, so the more sugar you take in, the fatter you will get. But there are other terrible consequences too.

  • It is linked to all forms of diabetes
  • Heart disease is another factor

The foods to avoid

a dozen donutsI recommend staying clear of processed food. Just read the ingredients. Always keep in mind that the higher in the ingredient list on a store bought item, there is more of that ingredient in the product. Many processed foods have added sugars high on the list.

When you are cooking, find other ways to flavor that recipe. You don’t have to put sugar in.

In order, these items should be a no-no to cut down on your added sugar intake:

  1. Soft drinks
  2. Fruit juices
  3. All candies
  4. Baked goods like cookies and cakes
  5. Canned fruits packed in syrup
  6. Many low fat and diet foods are loaded with sugars
  7. Dried fruits

What are the benefits from taking added sugars out of your diet?

I already mentioned that it can, and will help you lose weight and keep it off when you take sugar from your diet. But there are many other benefits too:

  • You will have more endurance
  • Your energy levels will be higher
  • Your muscles and joints will be stronger
  • And, you mind will focus better

You will probably feel withdrawal effects and you will have cravings

You will have thoughts of a jelly doughnut or even just a small peppermint candy. This is when your willpower will be tested. There are some tricks you can use to overcome these sugar cravings. Scientists have proven these work.

Jog In Place

If you just simply stand up and jog in place for about 1 or 2 minutes, you will increase the serotonin to your brain. Serotonin has been shown to reduce appetite and especially sugars. It is called the happiness hormone.

So just by jogging in place for a few minutes, you can knock a lot of calories off.

Splash Your Face With Cold Water

Studies have shown that when people splash their face and neck with cold water, it stimulates a nerve in our necks called the Vagus Nerve. By doing so, your brain feels a sense of satisfaction and it suppresses the appetite, especially sugar cravings.

Studies were done on overweight people just using this technique. They lost weight and kept it off just with cold water.

Pressure Point Tapping

pressure points

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Our bodies are full of pressure points. Some of these pressure points are linked to our appetite according to Harvard Medical School. There are certain points that you just tap with your finger, and your sugar cravings will be erased. Tap on:

  • Forehead
  • The side of each eye
  • Your chin
  • The eyebrow
  • and your collarbone

Many people have testified how well this pressure point tapping method works.

Conclusion

If you make a decision to lay off the added sugars, you will lose weight and keep it off. You will feel and look healthier. And, if you are having trouble “kicking that sugar habit,” I am here to help. Feel free to contact me.

Thank you for visiting today and please share this with all your social friends. If we start spreading the word, more people will live healthier.

Sugar farmers may be upset, but they have enough business as it is.

You May Suffer From Withdrawal

Many people attribute withdrawal symptoms to drug and alcohol addictions but believe it or not, some people have experienced withdrawals when stopping certain foods.

After reading an excellent article in U.S. News (http://health.usnews.com/wellness/articles/2017-01-03/is-food-withdrawal-a-real-thing) I felt I should also give a write-up on this same subject since I know I have a lot of readers abruptly changing their eating patterns and diets.

Food addictions

Nearly anything can be addictive, and that includes food. I want to first tell you there is a nationwide program for people suffering from food addiction. You can see more here: https://www.foodaddicts.org/

Do not be surprised if when you go on a regulated diet that you may have headaches, bowel troubles and even stomach aches. These kind of effects are quite prevalent in people who are cutting sugar and processed foods.

Studies have shown that sugars and processed foods react in the human brain in a similar way to drugs and alcohol.

But unlike some drug withdrawals, there are no dangers known of from going “cold-turkey.” But, we still recommend speaking with your physician before taking on any diet or quitting any food all-together.

Some tips from experts if you are truly addicted is to:

  • Use slow changes. If you are addicted to (Brand Name) soda, and you drink say, 5 or 6 bottles a day. It may be easier if you go 1 week with just 3 bottles per day, the next week at 1 bottle per day and after just don’t purchase any. But for some people, just cutting it out all-together “cold turkey” is their best bet.
  • Seek guidance. As you should know, I am here for you. If you believe you are addicted to any food source, contact me and we will work out a plan to break the addiction misery.
  • Have patience. Withdrawal symptoms may seem overwhelming, but they will dissipate soon. Your body and mind were just “hijacked” with non-healthy foods and it is a readjustment stage for your mind and body. Be patient and the withdrawal effects will soon pass.
  • Have cheats. Make sure you always have a healthy alternative near you. If you are suddenly getting a craving for sugar, maybe a handful of peanuts or raisins will take that withdrawal edge off. If you are addicted to processed foods, maybe a natural energy bar will break the pattern. And with soda, how about some fruit flavored water.

Think before

Before you put it in your mouth, think about what it is, what it has and if it is worth it.

I even suggest you go through your cupboards and refrigerator and throw away everything that could tempt you when you are in withdrawals.

Here are some good substitutes

  • Instead of processed chips or microwave popcorn, try eating organic stove top popcorn
  • Instead of using mayonnaise, use mustard
  • Instead of candy, try dried fruit
  • Instead of soda, drink tea
  • Instead of a chocolate bar, how about some organic dark chocolate ( if you are having a chocolate craving, you may be low on magnesium)
  • Instead of using vegetable oil, I recommend coconut oil
  • Instead of using croutons on your salad, use almonds
  • Instead of using white flour, try the coconut flour
  • Instead of using Ranch dressing, mix olive oil with balsamic vinegar
  • Instead of soda, mix mineral water with a little lime juice
  • Replace regular salt with Himalayan salt
  • Organic yogurt is much better than ice cream
  • Replace peanut butter with almond butter
  • Replace sports drinks with coconut water
  • Even your milk can be better if you use almond milk

Final Thoughts

You will go through a battle when you decide to change your eating pattern, but keep focused on the goal.

As I said, I am here to help.

Just contact me, and be sure and subscribe to my blog for more advice.

Take care.

The Top 21 Weight Gain Reasons

weight gain

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It seems like there are some people who gain weight just by looking at a brownie.

And there are others who can eat 2 apple pies and seem to lose pounds.

Why is this?

There are many various reasons that some people gain weight. There are also ways to overcome some of these reasons and keep your weight to a minimum.

In today’s post, I am going to explain the top 21 weight gain reasons and some methods to overcome these.

21: Genetics

It is quite evident in many families that we take after certain ancestors. Maybe you had a Grandma, Grandpa, Aunt or Uncle who was overweight and people tell you that you are a lot like that person.

I do believe that in some cases, we get it in our minds that we are like that person and we just assume we will be overweight too, so we don’t do what we need to do to defeat that demon.

Just don’t allow that mindset and follow a plan… A plan of proper eating and exercise and change the perception.

20: Too much sodium

Sodium itself does not cause weight gain per say, but it will force your body to retain water. That water will be reflected when you step on the scale.

Monitor your sodium intake and keep it to a minimum.

19: Marketing

combo meal

Photo by Edward Franklin on Unsplash

Everywhere we turn we see ads for inexpensive foods: Get a Triple Cheeseburger, Fries and Coke for $2. Fried Chicken meal only $2.99. So on and so forth…

You need to realize that the cost may seem low but in all actuality, the cost is HUGE. It is your life and health.

18: Exercise

Some people either do not exercise or get improper exercise.

Exercise take pounds off. If you need an exercise plan, contact me and I will help you.

17: Insulin

Diabetes is a disease many people face. Some must take insulin and it is commonly known that insulin does cause weight gain.

But, your primary physician should have answers. Most of those answers will be your diet and exercise. Follow the Doc’s plan and you should be fine.

16: Stress

Experts have discovered that cortisol which is the hormone created by stress, also creates cravings for junk foods.

The answer, find other ways to manage stress. Do not go to the food for the answer.

15: The availability of food

We see an abundance of obesity in the world today because of the abundance of food. When people struggled to eat, there was not as much obesity.

The answer???

Is there one?

It is your responsibility to not take advantage of huge food supplies.

14: Not drinking enough water

Drinking enough water will help you feel fuller and you will be less tempted to eat snacks.

If you are feeling hungry, try drinking a glass of water.

13: Sugar

Sugar is calories that you really do not need. In fact, sugar is a carbohydrate, and to properly achieve weight loss, I preach a low carb and high fat diet.

Cut the sugar and watch the weight go down.

12: Going fat free

As I stated in #13, eating fat is good.

When you go fat free, your body will take carbohydrates and turn them into fat and store it in your body.

Fat free is not the answer to weight loss… Low carbohydrates is.

11: Health misinformation

Just as in #12, there are many people who will write things that are not true.

Make sure that before you choose a diet or exercise plan, you research and make sure that it is accurate.

10: Alcohol

Many alcohols are full of calories.

I am not telling you to not have a drink, but try to understand that there are many calories that do cause weight gain.

9: Digestion issues

If your digestive tract is not properly functioning, it can lead to weight gain.

If this seems to be an issue for you, just contact me and I can help you with finding a cleaner that will help you have a better functioning digestive system.

8: Shopping while hungry

baby in cart

Photo by Jomjakkapat Parrueng on Unsplash

It has been proven that when people shop while hungry, they tend to purchase items that are not healthy.

Be wise and eat before shopping, and make a shopping list and follow it.

7: Missing key nutrients

This is a common reason that people are gaining weight and also living an unhealthy lifestyle.

If you do not like certain fruits or vegetables, you need to find a supplement that will make up for that missing ingredient.

6: Not getting enough sleep

This factor goes right along with stress.

Your body manufactures the hormone cortisol when you are not getting enough sleep. That hormone will create a heavy appetite and a tendency to eat junk foods.

7 to 8 hours of sleep is the best.

5: Age

As we age, the tendency to gain weight heightens.

The answer…

Eat properly and exercise consistently.

I haven’t discovered the Fountain of Youth yet.

4: Lower body issues

Many people who have feet, leg or hip issues seem to gain weight. It is probably because of lack of exercise.

My suggestion is to speak with your physician to find exercises and methods to help you keep your weight down.

3: Junk food

I have “hit” on this fact earlier, but junk food is one of the top reasons for weight gain.

How about celery instead of chips?

Yogurt instead of ice cream.

Fresh fruit instead of chocolate cake.

2: Some medicines

There are some prescription drugs that will cause weight gain. They can increase appetite or retain water.

I suggest you ask your Doctor before getting the prescription and if there are any natural alternatives.

1: Food addiction

This IS the top reason!

Just as people can get addicted to other things, food can also be a huge addiction issue.

If that is you, I suggest seeking help.

You can beat that addiction.

Final Thoughts

Just knowing why you are gaining weight is the first step in solving the problem.

Use this list to determine why, and then you can make moves to defeat the problem.

What are your thoughts?

You can leave all comments below.

Thank you.

Stop gossiping! It is an invitation to self-destruction

stop gossiping

Photo by Ben White on Unsplash

Hello everyone!

Did you hear about…?

No, I won’t say it, because gossiping is not a good thing.

That is what this video I made is about.

Below it, you will find the transcript.

Hello, it’s Tara Christopher.

Yes, I’m in the middle of my nine mile run, but I’ve had something on my heart that I just wanted to get off.

I see a lot of times on Facebook people are always gossiping about people or talking about people who are talking about them and they’re reaching back and kind of doing some fighting.

Let it go.

choices

Photo by Caleb Jones on Unsplash

If somebody is talking about you, chances are they’re finding something within themselves that they don’t like.

You never have to worry about what other people think about you.

If you know that every day you wake up in the morning and you do the right thing, none of us are perfect, nobody needs to be casting judgements on others.

Attempt to get through a week without having a bad word to say about another human being.

I guarantee if you are struggling with food or exercise or anything, I don’t care what it is, chances are you have some form of self-destruction that you need to figure out what’s going on. A good place to start is don’t worry about what other people have to say about you, just worry about getting up and doing the right thing.

Believe me, I’ve gone through a lot in my life and I woke up one day and I said, you know what, it just doesn’t matter, you just have to like yourself. If you’re comfortable with yourself at the end of the day, that’s all that matters.

I really hope that you take this message seriously, because a lot of time people are struggling with something that is so much deeper than food or their weight or they’re quitting some form of addiction.

It’s always deep rooted within.

My suggestion is start with just not talking about other human beings because every time you talk about somebody, you will feel bad about yourself and it’s not worth it for you, you are worth feeling good about yourself.

Keep on moving and I’ll see you tomorrow.