The Energy Queen

3 Mistakes You May Make In 2010

1.  Make a New Year's resolution that you cannot possibly stick to.

2.  Make a New Year's resolution that is not attainable.

3.  Make a New Year's resolution and not have a plan.

Each January 1st we all seem to get motivated and make resolutions to lose weight, exercise more, eat less, eat better, go to bed earlier, get up earlier and on and on.  We may even fully intend to do these new resolutions and actually attempt them for a day, week or even a month.  However, if we do not sit down and write a plan, it is like someone twirling in the wind not knowing where they will end up when they stop spinning.  You need to have a plan of action, a specific end goal and small attainable baby steps all along the way to reach the little goals all along the way to the ultimate end goal.

If you desire to lose weight, you need to know how much and how long will it take you to lose the desired weight.  What types of foods, exercise and motivation do you need?  Do you need to write out a shopping list of foods you may need to purchase? What types of exercises are the best for you and do you have the equipment to complete these exercises.  Do you need the assistance of a support person to help keep you on track?  When at work or eating out how will you handle your food choices?

I was told that if you tell the world your goal out loud it makes it real and others will be watching to see if you follow through.

Keeping a food and exercise journal is a very good place to begin you new journey to good health.

FOOD - MACRONUTRIENTS ARE NOT YOUR FRIEND

How do you feel when you wake up in the morning?  Do you wake up and jump out of bed with a zest of energy, fully awake, with a clear mind?  Or do you tumble over and over trying to fight your way up each morning hitting that snooze alarm...five more minutes. 

The first thing you need to ask yourself if you do not have energy in the morning with a zest to start your day is what did I put in my mouth the day and evening before?  If you ate heavy protein, meat, dairy, sugar, carbs and fats and ate late in the day you put a big stopper in your body that stops your body to rest, cleanse, heal, protect, relax and be strong.

The first thing you need to do is reduce your dependence on sugars, fats and salt.  This is not to say you should never have any of these substances every again but rethink the types of fats, salts, sugars you do put into your body.  There are natural sugars, fats, and salt that your body craves and actually uses to repair, strengthen and rebuild your mind, body, hair, skin, bones, blood and lymph.

A good place to start is with raw food.  In the morning try a superfood green drink, for lunch enjoy a fresh salad and for dinner have zucinni spaghetti or vegetable burrito. There are so many recipes and easy to make food items available and some are just three or four steps from beginning to the dinner plate.  There are snacks, entrees, deserts, drinks, and crackers. 

Try an experiment journal your food for a week one week eat your normal diet and journal what you ate, the amount and how you felt before, during and after your meal.  Then the next week eat mostly raw, whole, fresh foods, nuts, fruits, vegetables, and grains and write down the same as above.  If you don't feel any difference, you may need to detox.  It is not recommended that you go from the SAD diet to totally raw as your body will detox and you will feel very sick.  Oh yes don't forget to drink good, clean water. 

Macronutrients are such foods as meat, protein, sugars and starches.  They are very hard for your body to digest so in essence your body is constantly trying to digest your meals and before it can get done with one you are putting another meal or snack into your body and it just never gets to rest and you get sick, tired and a whole host of symptoms no one can tell you why.

Eat smaller amounts of food each day and use your body efficiently and it will give you more energy than you will know what to do with is.

Food - Yes You Can Eat Chocolate Everyday In Fact You Should

Chocolate -

There are so many of us that LOVE chocolate and other that only crave it at certain times of stress, frustration, hunger or boredom.  The good NEWS is that eating the correct type of chocolate is actually something you should include in your diet each day. 

Raw Cocao -

Eating raw cocao is a very beneficial to aid in helping you lose weight, lower blood pressure, help with decreasing inflammation, is an antioxidant, helps lower diabetes, helps elevate your mood, gives you energy and it tastes good. Raw Cocao is all natural, and easily absorbed into your bloodstream.  I think it is a pretty good deal that you can eat chocolate and it helps you be healthier. 

The chocolate you buy in the store has added sugar, milk and heated and has chemicals added; this is not the type of chocolate you should eat.  Just having a small amount of raw cocao powder everyday is very beneficial it can be added to your favorite beverages, sprinkled on your oatmeal and make a delicious breakfast, snack or lunch drink.

When I am on the run or at work I found a dark chocolate product that is not very expensive and is available in nuggets, bars, cookies, bars, and drinks.  The product is very good tasting and you get your daily supply of fruits and vegetables in just three little squares.

There is a lot of research on chocolate out there you can go to:

http://mydrchocolate.soundconcepts.com/goodbad.htmo

and check out the article for yourself.

Also make sure what kind of dark chocolate you are eating.  Some chocolate has added oils, colorings, and cheap imitation as cocoa butter and chocolate is very expensive.  Be an informed consumer.

Eat your chocolate each day and have a healthier day. Make sure your dark chocolate has a good amount of flavonoids in your chocolate the flavonoids is what is helping your body to be healthier.  The flavonoids should be 600 - 900 count.

I just found out that eating dark chocolate is actually also good for your teeth. 

It is also can help with psoriasis.

Good dark chocolate -

• Has not been alkalized

• Has been dried and cool-pressed rather than roasted

• Contains cocoa butter instead of milk fats or hydrogenated oils

• Has 70 percent raw pure cocoa

• Contains natural sugars and is low glycemic

Eat your way to health with dark chocolate everyday. 

To get information on a good dark chocolate product that I utilize, email me with your name, phone # and email address and I will get the information out to you.

knhoagland@comcast.net

YOUR MOST BURNING QUESTION RELATED TO WEIGHT LOSS OR STRESS

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Food - Yes You Can Eat Chocolate Everyday In Fact You Should

For most of our lives now we have been told to limit our intake of sugar, sweets, carbohydrates, fruity drinks, sodas, candies, pastries, ice cream and so on.  We hear so much about how sugar is bad for our health and diabetes is taking over the world.  There is some truth in this statement but not all of it is fact.  Yes Americans eat a lot of sugary, sugar laden snacks that is a fact but on the other hand food manufacturers make sure they put some sort of sugar into almost every food item them produce - how many food items can you name that do not have some type of sugar in the product list.  Carrots contain sugar, corn, grains, peas, fruit juice and so forth.  Whenever you see something with a tose or crose it is a sugar substance. Some packages contain 8 - 10 sugar substances. It is important for us to read the labels and know what is a sugar and what is not.

There are also good sugars xylitol, cane juice, honey, and agave are all good sugars.

However, manufacturers are all about the bottom line and they process and bleach and destroy any nutrients in our foods and sugar that by the time we ingest the food item, our body does not know what to do with it.  Yes sugar makes it taste good but at what cost.  The manufacturers make money on us, and we pay the price in poor health.  There is some good news, however, due to demand manufacturers are now coming forward and producing products with xylitol, honey, agave, and cane juice that are healthy and easily absorbed by our bodies.  We now have healthier choices for ourselves and our families.

There is also more good news regarding a good chocolate out there that we need to eat.  It is a healthy chocolate.  You should eat or drink it every day.  This chocolate has antioxidant properties that are good for your body.  It is a dark chocolate which also contains acai berries which are also very high in antioxidants.  This chocolate does not contain any bad sugars and it takes great.

If you would like to know more about this wonderful food which is good for you, go to www.mydoctorchocolate.com and see for yourself.  I know you will be as amazed as I was.

If you have any chocolate related questions, please email me at: knhoagland@comcast.net.

It is important to eat a healthy diet rich in whole foods and raw whenever possible. 

To your good health

Exercise - Exercise is not a sweaty, dirty word unless you want it to be

Exercising is not a sweaty, dirty or hard unless you wish it to be so.  You can have lots of fun exercising by taking a stroll along the waterfront, around your block, at the park, beach or even the mall.  You won't lose any weight for the most part, but you will have greater flexibility, your heart will love you and you will just feel so much better.  Your energy will increase and you may even meet some new friends.
If you are, however, looking to lose weight, increase your endurance,or train for a walkathon, you will need to walk faster, push yourself, climb stairs, hills, and find some uneven terrain in which to explore.  I have been told by some of my friends who lost a good amount of weight that walking up inclines such a hilly areas helped them lose their weight and walking on flat ground did not accomplish this goal.You can also, of course, go to the gym or join an exercise club and do aerobics, use weights, get a trainer, play racquet ball or swim in the olympic size pool.  Most of us do not keep good enough committments to go to the gym enough times to warrant the cost of the membership. If you like to swim go to the community pool or community exercise room and the cost is really quite affordable. 

There is another option to help keep you motivated if you are so inclined and are not motivated by yourself, you could hire a health coach.  What is a health coach you ask, well a health coach is someone who works with you to keep you accountable, and is your support all along the way until you reach your goal or decide to do your goal all on your own.  The coach and the client work together and agree on easy, attainable goals one step at a time.  The coach does not judge or criticitize; the coach is there to be your cheerleader.If you do not feel a health coach is for you, you can ask a friend to be your support, or a family member. 

You should exercise at least 3 - 4 times a week for 30 minutes consistently.  If you exercise one day here and one day there and don't exercise for a month or two you will not reep the healthy benefits of exercising.  Set a goal for yourself and plan out different activities, places to walk and keep your exercise routine exciting.  A quick tip before you go say I will enjoy my exercise time and get great benefit from my time your exercise session will be greately enhanced.

So dust off that bike, shine up those shoes and say these shoes are made for walking and start moving toward better health.  Your body, mind and spirit will love you for it.

If you would like to know about health coaching check out my page

Comments on my blog are appreciated.

Weight Loss - Food, Food why is it so hard to know what, where and when to eat?

Do you often wonder if there is an easy way to know what you should eat to be healthier and feel better, when you should eat, how much you should eat and where you should eat?

There are no rules set in stone but I hope you get some ideas that will help to begin to shine some light on the massive amount of information on how to eat healthier.

There are so many variations to how we prepare and/or purchase our food such as: fresh, frozen, steamed, baked, broiled, grilled, poached, fried, and raw.

There are also as many foods such as numerous types of meats, vegetables, grains, dairy, fruits, nuts, oils and fats.

So you can probably think about some of your more favorite foods like steak, potatoes, tomatoes, watermelon, and ice cream.

However, we also need to think about where do we place our values the most is it on the taste of the food? the texture of  the food? the quality of the food? or the type of foods that we put in our mouth for life and longevity?

We need to sit down and take out a piece of paper and list all our favorite foods and foods we don't like so much take a look at the list and circle all the foods that are good for your body and health.  If you are not sure, you can research articles about different healthy foods and no so healthy items on the internet, at the library or a local bookstore.

Also when we eat is very important it has been studied that we should not eat after the sun goes down and not eat again until noon the next day as this gives our liver a chance to rest and repair itself.  Did you know that our liver performs over 600 functions a day?  The way we take care of our body and what we put in it is a very vital factor to health and longevity. 

Where we eat can be just as important as what we eat we should not eat in front of the tv, while talking on the phone, driving, sitting in front of the computer or while laying in bed.  Standing and moving about when eating is preferred. When you sit, lay or are distracted by other stimuli you do not digest your foods properly and stomach problems, digestion problems and lack of nutrient absorption can result.

The amount of food can also be important.  You should only eat until you feel satisfied.  You can check and see in ten minutes or so and if you start to feel hunger pangs have a little more until you are satisified again.  You should not eat so much that your stomach feels overly full.

Some people like to eat three times a day, some people prefer to eat every 2 - 3 hours eating smaller meals throughout the day.  I prefer the every 2 - 3 hour method myself.

I have green drinks, protein bars, fruit, vegetables, whole grain crackers, a little cheese now and again, nuts, seeds, some protein of varying kinds such as chicken or turkey; but for the most part fruits and vegetables are what I focus on during the day.  In the evening I enjoy a salad, soup, assorted steamed vegetables and some protein. Did you know that vegetables contain a huge amount of fiber and you can do very well without having meat all the time.  Fresh salads of vegetables or fruit is very refreshing in the hot summer months and fresh soups made with vegetables in a blender can be very delicious on a cold winter's night. You an also bake or steam squash, sweet potatoes and yams; these vegetables are very filling foods. 

I have even started incorporating cocoa powder into my diet and it is absolutely delicious and very healthy for you.  I am not talking about sugary chocolate I am talking about raw cocoa powder.  This is considered a food with a lot of nutrients and it is also good tasting.   You can make drinks with almond milk, cashew milk, rice milk, soy milk and even dairy milk if you so are inclined.  You can also add so many different items to have a different taste each day.  You can add fruit, flavorings, spices, extracts, yogurt the sky is the limit.

Eating does not have to be a huge chore whether purchasing your food or preparing them.  You just need to take a little time to map out some food choices and plan ahead every so slightly. 

Yes eating can be healthy, fun and even easy. 

So talk a walk through your local supermarket and check out some of the isles on the outer exterior of the store stay away from the middle of the store.  However, do check out the spices, extracts, seasonings and oils.  You may just see something that catches your eye and you can have fun and experiment with a new ingredient, texture or flavor.

Weight Loss - 7 Easy Tips To Breaking The Stubborn Weight Loss Chains

7 Easy Tips

To Breaking The Stubborn Weight Loss Chains

 

Sally worked very hard at watching what she ate, exercising and walking at least 3 - 5 times a week.  Sally ate small meals for lunch and dinner and even kept a food journal but try as she may she could not lose any additional weight nor keep off what she had already lost.  Sally went to her doctor for help and was told after testing that she was “leptin resistant”. Sally was given some food suggestions to incorporate into her diet along with supplementation.  Sally was also to begin eating breakfast something she did not do on a regular routine. Sally started on her new food regimen and supplementation making sure she ate five to six small meals a day.  After only a few weeks she started to see inches melt away, and she actually went down a whole dress size.  What had happened was that Sally’s brain and metabolism were once again communicating.  Sally had been on so many diets over the years that her body was out of balance and confused thinking she was starving when in fact she was gaining and retaining her weight.  

 The Easy Steps Sally followed:

1.  Eat 5 – 6 times a day – eating smaller meals throughout the day keeps your body from being hungry, craving junk foods and mindless snacking.   Also eating protein helps your body to release a fat burning hormone. Your evening meals should not be large portions of heavy protein; the protein needed should be no more than the size of a deck of cards.  The largest meals of the day should be breakfast and lunch. Your body has more time to utilize the fuel from these meals and you also burn more calories during the day.

 

2.  Drink distilled water – distilled water helps your body reduce water retention and flushes toxins and even fat from your body. Also drinking ice cold water helps you to lose weight as your body has to warm up the ice cold water to meet your body temperature. 

You can also incorporate green tea, milk, protein drinks, vegetable juice - low sodium.

3.  Reduce your salt intake - sodium in large amounts leads to water retention. bloating and high blood pressure.  Keep your sodium intake to 1500mg a day.  Look for reduced sodium soups, juices, vegetables, bread, crackers and cereals.

4.  Try working out in the morning - the energy you expend during the day will burn calories and you also will have more energy during the day. As soon as you wake up in the morning, workout for at least 30 minutes to an hour. Studies have shown that working out in the morning can burn up to three times  more fat as opposed to working out at any other time during the day.

Do You Sit On The Wall Like Humpty?

 

There has been a lot of discussion on obesity and I have some comments on the subject.

 

In my opinion no one wants to be labeled obese, morbidly obese, fat, heavy or any of the other labels we place on people. 

 

The first problem is labeling people and putting images of what the “perfect” person should look like.  Unfortunately the most “perfect” model or “hunk” body does not necessarily mean that they are healthy. 

 

Statistics like to think that they know if you are ….this much weight or that weight that you will have health issues.  I know that there are actually large people that are healthy with no medical problems and many “perfect” weight people that are sick all the time and on many prescriptions. 

 

Yes I agree you should try to take care of yourself and eat better, exercise more, sleep longer, drink less, don’t smoke, think positive thoughts, drive safely, and on an on but we should be able to decide or ourselves how we wish to take care of our bodies.  However, if you choose not to love yourself enough to take care of yourself, it is not the governments place to tell you what you can or cannot eat.

 

We should also have access to whole foods, rich soil to plant our fruits and vegetables that contain nutrients which is very rare today as our soil is depleted of nutrients.  Also no pesticides and introduce more non GMO (genetically modified) foods. Fresh, wholesome, vitamin rich foods will help one have a healthier body. 

 

One point that I noticed recently was a skit I saw when children were playing outside running, playing baseball, softball, they played on the swings, slides, built forts, rode bikes, sled down hills in the snow, played in the rain puddles, swam in the community pools and laughed.  Now our kids sit in front on the tv and play video games, play on the internet and watch tv.  They are driven everywhere in a car and have no space to run and play any longer.  If they do go to the park once in a while they are in danger from strangers. It is sad how sedimentary are children have become.  I do not think it is so much the food, it is the amount of food, the fact that calories are not burnt off and parents are too busy to have family time or to make sure our kids are active.

 

So what is the answer try something new – simply MOVE more.  Try walking again, riding a bike, take your children to the park and introducing them to the swings, slides and monkey bars.  Make special day and go bird watching, hiking, skiing, fishing, jump rope, get out some chalk and draw hop scotch on the sidewalk.  30 minutes a day could change your health in a big way.  Try it you may just enjoy the experience.

 

You cannot blame everything on the fast food restaurants, people are overworked, stressed, pushed to the limits each day and there is not a lot of time to prepare a home cooked meal. 

 

If you are lucky enough to be able to stay home and raise your kids you are fortunate.  There are many families that both parents need to work.

 

Also education of young parents before they have children may also be helpful.  If you have not been around foods that are healthy you do not know the important benefits of fresh fruits, vegetables and home cooked meals. 

 

So take a moment and see what little steps you can take to start changing your eating habits and remember to love yourself and your family.