Category Archives: healthy eating

6 Unhealthy Excuses

unhealthy excuses

Excuses, excuses, excuses!

It seems so many people have excuses which ends in unpleasant situations…

  • Doctor offices
  • Hospitals
  • or Morgues

I’m sorry to be so blunt, but sometimes blunt is the only way to get the attention of humans.

You see, I am talking about excuses people make to not eat right, not exercise and to not keep in healthy shape.

Here are 6 unhealthy excuses that you should stop making and get yourself in a healthy state of life.

#1 Unhealthy Excuses: Obesity Is In My Genes

This is one of the top excuses I have heard people use to explain their own obesity. Just because Grandpa Joe, Aunt Louise and 2nd Cousin Alice are all overweight does not mean they passed the trait to you.

Actually, they probably passed the blueberry pie with whipped cream along with other fat-causing recipes.

Now I suggest you take another look at the family and focus on those who are not obese. How come the gene didn’t pass to them?

It’s time to throw away the genetic excuse along with the pie recipe.

#2 Unhealthy Excuses: I’m Too Tired After Work To Exercise

Okay… You are too tired after work, so why not before work?

Will I now hear a new excuse? It will make me tired for work.

Sorry, but I won’t buy into that. You see, several studies have determined that physical activity will give you more energy.

I just debunked your second excuse, so set your alarm clock earlier and get up and exercise.

#3 Unhealthy Excuses: I Don’t Have Time To Exercise

no time

Let me ask you a question, how much television did you watch this past week? How much Facebook did you do? Or did you play some video games?

If you found time to do any of those things, you can surely find 20 minutes to 1 hour to exercise each day.

#4 Unhealthy Excuses: Because It Is Thanksgiving, A Birthday, St Patrick’s Day Or The Anniversary Of My Great, Great Grandparent’s Wedding

There always seems to be some kind of holiday excuse to eat the wrong stuff. C’mon, just admit you ate that glazed doughnut because your willpower was weak.

Now take a look in the mirror and quit lying to yourself.

You are a beautiful person who needs to lose some weight; and believe me, you look great the way you are, but that obesity is damaging your health.

Please… Please, please realize that all of us want you healthy. So just say no to the brownie and eat some of the carrots and celery instead.

#5 Unhealthy Excuses: I Already Screwed Up, So I’ll Just Go All The Way

I wonder how many times people who are trying to lose weight take that piece of cake, eat one bite and realize, “Hey, I’m on a diet.”

They then say to themselves, “Well, I screwed up! I may as well eat the whole thing.”

Why allow the snowball to roll down the mountain and become an avalanche? Sure, you made one mistake, but you caught it before too much damage is caused. Don’t allow small slips to become major issues.

#6 Unhealthy Excuses: The Scale Must Be Broken

No, the scale is just fine. You just need to get back on track and stop making excuses.

Conclusion

I believe you should see my point by now. The excuses need to stop!

If you slip, just pick yourself up and admit you are only human and get back on the “healthy you bus.”

If you need help… If you need another set of ears to hear and a mouth to keep you moving forward, I would be happy to be your coach. But mind you, I don’t fall for excuses.

Just contact me by clicking here and we will get you set on a path of healthiness.

Thank you for visiting and have a healthy day!

7 Foods To Stay Away From If You Don’t Want To Get Fat

Obesity… It is a great problem in the United States.

I have made it a lifelong goal to help rid America of obesity. And many food manufacturers as well as eating establishments have made it a difficult task. But I do notice people are starting to awaken to the fact that they don’t want to get fat.

While there are various reasons people gain weight, the top one is the foods they are ingesting.

I have decided to make a list of 7 foods you may want to stay away from if your don’t want to get fat.

foods to stay away from

Now, I don’t want to seem like the “food Grinch,” but many of these items have no nutritional value and they may seem fun until you look in a mirror and wonder how you gained so much weight

So, let’s look at these 7 obesity makers…

#1 Foods To Stay Away From: Soda

Some call it soda, others call it pop and still others call all flavors the name of one brand, coke. No matter what you call it, it is no good. It is non-nutritious, full of sugars and really does not quench your thirst as many think it does.

Soda will make you fat!

There are many alternatives that are much better for you with the top spot going to the best thirst quencher of all, water.

#2 Foods To Stay Away From: Chicken Fried Steak With Gravy

This is a meal made in many of America’s restaurants and it is a sure fire way to get fat.

Not that the flattened steak is all that fattening, but when you add all that breading and the gravy concoction on top, you are filling yourself with a load of obesity.

If you must have this meal, I suggest you split one portion between 3 or 4 people.

#3 Foods To Stay Away From: French Fries

obesity

Potatoes on their own are a starch that once eaten and digested, turns to a sugar in your body. An occasional baked potato is not terribly bad for you, but when you cut that potato in pieces and deep fat fry them, you are setting yourself up for weight gain. Not to mention, that grease is not very good for your arteries.

#4 Foods To Stay Away From: Double, Single… Quadruple Burgers

It seems some eating establishments are getting carried away.

It saddens me whenever I see one of those eating television series and watch a man who must weigh 300 pounds wrapping his jaws around a massive amount of hamburger, cheese, tomato, lettuce, onion; and topped with bacon or chili.

He weighed 300 going in and 320 going out…

Sad!

If someone dares you to do it, dare them to jump off the Statue of Liberty because they are daring you to die younger than you should.

#5 Foods To Stay Away From: Monstrous Hot Dogs

Nearby in Connecticut, there is a huge love for what they call the 2 foot hot dog…

First thing is, do you have any idea where the meat from a hot dog comes from?

Secondly, they wrap these things in monstrous buns and add all kinds of items on top that just screams fat!

How about a carrot instead?

#6 Foods To Stay Away From: Frozen Pizza

Pizza in general can be fattening, but those frozen things you can get at supermarkets takes fattening to an even higher level.

They are a carb-fest. And I have told you before how carbs will take over your bodies energy manufacturing and if you have too many carbohydrates going in, your body will not burn the fat. The result is weight gain.

#7 Foods To Stay Away From: Whites

The last on this list may be confusing… Whites???

Yes, white rice, white bread, and pasta that is normally an off-white.

These are another line of foods that are high in carbohydrates and go right along with what I told you in #6.

Conclusion

It’s just a small list… I could name many more, but I believe you are getting the idea…

Remember, fruits, vegetables, nuts and grass raised meats are your best friends.

Let’s get the weight gain down and life will be more fun.

If you have any questions, or want to know if a certain food is fattening, just post your comment below.

And while you are at it, get a copy of my book:

Thanks and have a great day!

Practice Ikigai And Live A Long Life

ikigai

When we take a close look at Japan, we realize people generally live longer. And when we travel South to the island of Okinawa, the longevity figures rise even higher.

So what is it that they are doing different to live longer?

The question was put to this pop band… You will see why when you watch this video…

All of these band members are over 80 years old. And I truly believe they have the answer to longer life cycles. It is…

Ikigai

Ikigai stands for Sense Of Life.

This tells me that much of our ability to live longer is our mindset. It is believing that we can no matter our age or condition, and then “going for it!”

The women in KBG84 are not concerned as to what others think. They dance and sing and have Ikigai.

No matter how old, they do… they move… they have a sense of life.

And You Can Too!

Fitness and activity has been proven to fight off dementia. A study in the medical journal Neurology suggested that high stamina, compared with medium, can decrease dementia risk by 88%.

You know, Okinawa has many Centenarians that are healthy and fit.

Dr. Makoto Suzuki established a research group. The Okinawa Centenarian Study Group collects data on both the genes and lifestyles of aged Okinawans.

Some attribute the longevity to advances in medicine but I disagree. I attribute it to the mind and the Sense Of Life… Ikigai.

We Need To Learn From Our Elders

Less stress, more dancing, singing and physical activity.

And we cannot expect our elderly population to just retire and sit in an easy chair and wait to die. They need to be a part of society. And they can be, so let’s allow them to be.

I applaud companies who are hiring retired people so they can keep moving. And I ask that local areas look for ways they can allow elderly people to give their talents.

Volunteering at hospitals… Helping at child care centers… Participating in school activities.

These are all ways that the aged can help both the community and their own longevity.

So don’t discourage… ENCOURAGE them!

Let the live Ikigai.

And I also suggest we all try some of the food Okinawans eat regularly… There must be something to that too!

How The Okinawans Eat

Okinawans consume about 30 percent less sugar and 15 percent fewer grains than folks in the rest of Japan.

Their diets are heavy in yellow, orange and green vegetables. Meat is eaten in small quantities as is dairy products.

And most important of all… Along with Ikigai, the Okinawa natives practice Hara Hachi Bu. This is a practice we all should use. It is not eating until you are full. You eat until you are about 75% full. So they consume less calories and more nutrients than the majority of other humans.

Learn more about the Okinawan diet here.

Conclusion

You don’t have to move to Japan to live longer, but it will help if you learn how the Okinawans do it.

Ikigai and Hara Hachi Bu.

Practice them and live longer.

Do you have any questions or comments? Please leave them below. And now, as they would say in Okinawa…

お越し頂きありがとうございます

Okoshi itadaki arigatōgozaimasu

Thank you for visiting!

5 Tips For Living A Meaningful Life With Diabetes

Photo by Kate on Unsplash

When we look at the diabetes statistics, it can be quite easy to fall into a negative state of mind:

  • Over 30,000,000 Americans have some form of diabetes;
  • Each year, 1,500,000 new cases are diagnosed;
  • Diabetes is the 7th leading cause of death in the United States.

So, we know there is a problem. But focusing on the problem… focusing on the statistics can only drive humans into a state of depression.

We MUST focus on solutions.

And I have written several articles about taking care of your diabetes. I do believe that much of it comes down to diets. Eliminating many sugars, processed foods and starches which turn into sugars after ingestion.

But no matter what, there will be diabetes and we must learn to live with this disease.

You Can!

Here are 5 tips for living a meaningful life with diabetes.

Disclaimer: I am not a physician and these tips are from my own personal opinions as well as research. I do suggest seeing your Doctor on a regular basis and not relying on these tips alone.

Living A Meaningful Life With Diabetes Tip #1: Have A Glucose Meter With You At All Times

Most Doctors will tell you the same thing I am telling you… Always have a glucose meter with you and regularly check your levels. By doing so, you will get a good idea when your blood sugar “spikes” and why it is doing so. (Maybe that bite of chocolate cake was not a good idea.)

Living A Meaningful Life With Diabetes Tip #2: Drink Water

It is a well known fact that diabetes can give people the impression they are hungry when they actually are slightly dehydrated.

If you feel an urge to eat, try this… Drink a full bottle of water and wait approximately 15 – 20 minutes. If you are still hungry, snack on a nutritious item such as nuts, apple slices or an organic trail mix that has no sugars added.

Living A Meaningful Life With Diabetes Tip #3: Find A Physical Activity To Take Part In

Just because you have diabetes does not mean you can’t participate in physical sports or activities. Find one or more physical activities you enjoy:

  • Run in a marathon
  • Play in a softball, basketball or another sport’s league
  • Bowling
  • Golf
  • Etc…

Diabetes does not mean you have to sit on the sidelines. Get out and get physically active. Don’t let diabetes stop you.

Living A Meaningful Life With Diabetes Tip #4: Healthy Eating

Maybe this is a good time to say no to those fast food drive-through obesity machines. Focus on a healthy diet…

  • Fruits
  • Vegetables
  • Nuts and seeds

And do know that cutting as many as the carbohydrates from your diet as possible is the best thing you can do. Carbs turn into sugar, so by cutting the carbs out, you are controlling the diabetes instead of letting it control you.

Living A Meaningful Life With Diabetes Tip #4: Get Proper Sleep

Your sleep patterns can play a huge role in your blood sugar levels. It is recommended that people get 7 to 8 hours of sleep every 24 hours. And, you should try to stay consistent. Get up at the same time and go to bed at the same time. Lastly, you should ensure your sleeping zone is optimal:

  • Comfortable mattress and pillow
  • Low light and noise

All of these will help you keep a level blood sugar level.

Living A Meaningful Life With Diabetes Tip #5: For Those Low Moments

If things get fuzzy, maybe your insulin lowered your blood sugar too far. You should keep glucose tablets with you. Some other tricks are:

  • Lifesavers – Yes, they could save your life.
  • 2 tablespoons of honey
  • 1 Oreo cookie

I really don’t like telling people to take things like these but in the case of low blood sugar, they will help.

Conclusion

Many people are living productive lives and they are diabetic.

You can too!

So follow these tips and by all means, stay positive and stress free.

You’ve got this!

And do see your Doctor regularly.

If you have any questions or feedback, just post it below. Thank you and have a wonderful day!

6 Healthy Lifestyle Choices That Can Help You Smile

Photo by William Krause on Unsplash

While there are some things not in our control, living healthy IS within the controllable circle. Everyday we make choices that can help or harm our overall health and well being.

I do believe that in some cases, we, as humans, are like a stray dog who sees something to eat on the other side of the road and dashes in front of a speeding car to get to the other side…

We are so focused on one objective that we do not consider the consequences of our methods to reach that objective.

Choices!!!

In this post, I am going to share 6 healthy lifestyle choices that will keep you from running out in front of a speeding vehicle but will still allow you to “cross the road.” Choices that will help you smile and enjoy your life.

#1 Healthy Lifestyle Choices: A Personalized Health Plan

Every person on this planet is different. One health and diet plan make work great for Jim but not for Joe. One exercise strategy may be fabulous for Annie but is actually dangerous for Susan.

We need to use a personalized, customized health, diet and exercise plan that considers many factors:

  • location
  • age
  • gender
  • activity level
  • height
  • weight
  • etc…

And the other fact is, not every person is able to design their own plan. We all have talents in various areas… While I would never cut it as a CPA, an accountant probably would not have the ability to lay out a complete weight loss plan for a person based on the above factors.

So do you need a plan? I can help!

Let’s get you set up with a customized plan… Just contact me by clicking here. You will have my phone, email or just simply fill out the form.

#2 Healthy Lifestyle Choices: Enjoy The Meal… Social

Photo by Kevin Schmid on Unsplash

Life has become like a speeding freight train for many people. Hurry, hurry, hurry… Eat that broccoli because we have to go!

Many families have veered away from the days when we sat down as a family and enjoyed a finely cooked meal.

It is time to find those days again!

When we enjoy the meal and the discussions at the dinner table, stress is lower and our health is better.

You CAN do it… Get your loved ones in on the “Let’s eat and talk together.”

#3 Healthy Lifestyle Choices: Positivity

My grammar checker tells me that isn’t a word… It is now… Positivity!

There is ample research that shows people who maintain a positive attitude no matter what they are surrounded by are healthier.

Make a conscious decision to stay positive. Stay clear of negative influences. Check your words and attitude at all times and you will smile and laugh more.

Positivity = Healthy lifestyle.

#4 Healthy Lifestyle Choices: Keep Moving

It has been the Tara Christopher tagline for quite some time… Keep On Movin!

It may seem like you do, but I bet you could find ways to get up, get out and move more.

I love technology but technology has also made non-movement easier. As a result, there is more obesity and health problems.

Instead of using the remote, get up and change the channel yourself. Tell your Alexa to put you in check when you ask her to turn on the lights…

Hi Mr Jones, this is Alexa; what can I do for you?”

Alexa, please turn on the kitchen light so I can get some cake.”

Mr Jones, please forgive me but NO! Do it yourself because you have to keep moving if you are going to eat chocolate cake.”

Now admit it, you are laughing aren’t you?

Keep On Movin!

#5 Healthy Lifestyle Choices: Drink More H2O

A high percentage of humans do not drink enough water. They instead reach for soda, coffee or other flavored drinks.

We need water and just because those other drinks have water in them, they don’t count. The sugar and other chemicals take away from the benefits the pure water give to your body.

My suggestion is, carry 2 bottles of water with you and make a choice to drink from them at regular intervals. Throughout the day, try to drink at least 6 of those bottles.

#6 Healthy Lifestyle Choices: Try Some Varieties

There are superfoods in every culture on this Earth.

I challenge you to try some fruits or vegetables you have never tried. Just do a search online on how to prepare or eat them.

  • Plantains
  • Guava
  • Long beans
  • Cherimoya
  • Pummelo
  • Karela
  • Etc…

Don’t know what any of these are? Google it!

We can get so many other nutrients for our bodies just by trying other superfoods.

Conclusion

Now I will say I could keep going and going but there is no sense in overwhelming you.

Start with these 6 healthy lifestyle choices and I will be back with more in a future post.

As a matter of fact, follow me on Facebook so you will know when the next post comes out.

And by all means, if you are ready to get healthy and need a coach, scroll up and click contact and I will help you!

Thanks for visiting and please share this with others. Let’s all get healthy together and Just Keep Movin!