Just a little reminder as the summer temps are on the rise and more time is spent in the heat doing outside activities make sure you are drinking plenty of water!
I prefer ICE cold water! The colder the better!!! Make sure you are at least getting 6-8 glasses per day. More if you are sweating (or glistening :o) ) more.
Here are a few signs of dehydration:
The body's initial responses to dehydration are thirst to increase water intake along with decreased urine output to try to conserve water. The urine will become concentrated and more yellow in color.
As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration:
dry mouth,
the eyes stop making tears,
sweating may stop,
muscle cramps,
nausea and vomiting,
heart palpitations, and
lightheadedness (especially when standing).
The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body tries to compensate for this decrease by increasing the heart rate and making blood vessels constrict to try to maintain blood pressure and blood flow to the vital organs of the body. This coping mechanism begins to fail as the level of dehydration increases.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma and organ failure, and death eventually will occur if the dehydration remains untreated.
Take care of yourself...you are the only you there is!
Keep on keeping on!
Tuesday, May 31, 2011
Monday, May 30, 2011
Adding a new book to the read list:
I don't know how many of you like to read while you travel, but I like to find good books to read in my down time. I can't read in the car, but I can read while I'm flying and about to see if I can read while riding the train.
While looking for a book to read, because I couldn't wait for my trip to read Reshaping it All by Candace Cameron Bure, I found Made to Crave by Lysa Terkeurst. Needless to say...I couldn't wait until my trip this coming Saturday to start to read it! It is going to be a good read!
So far I have read the introduction and the first two chapters. I only read a chapter per day as she has thought provoking questions at the end of each chapter as to why you turn to food instead of turning to God.
Now that I have been in Weight Watchers for a while, I have learned the healthy way to eat..but still have trouble at times with my "mental" of why I eat what and when I do. I ask myself the question: "Am I living to eat, or am I eating to live?" It's a tough question because in society and especially my southern family...we LOVE to eat! Every get together pretty much involves good food!
So as I continue my journey...I'm working on addressing the mental more and more and realizing that the mental is becoming more spiritual than I thought!
During this book read, I will try to post some of the things that have caused me to have a pause and think in hopes that it will encourage one of you along the way!
Keep on keeping on!
While looking for a book to read, because I couldn't wait for my trip to read Reshaping it All by Candace Cameron Bure, I found Made to Crave by Lysa Terkeurst. Needless to say...I couldn't wait until my trip this coming Saturday to start to read it! It is going to be a good read!
So far I have read the introduction and the first two chapters. I only read a chapter per day as she has thought provoking questions at the end of each chapter as to why you turn to food instead of turning to God.
Now that I have been in Weight Watchers for a while, I have learned the healthy way to eat..but still have trouble at times with my "mental" of why I eat what and when I do. I ask myself the question: "Am I living to eat, or am I eating to live?" It's a tough question because in society and especially my southern family...we LOVE to eat! Every get together pretty much involves good food!
So as I continue my journey...I'm working on addressing the mental more and more and realizing that the mental is becoming more spiritual than I thought!
During this book read, I will try to post some of the things that have caused me to have a pause and think in hopes that it will encourage one of you along the way!
Keep on keeping on!
Wednesday, May 25, 2011
What's to Eat at this Exit?
How many of you struggle with what to do when you go out to eat while trying to watch what you eat? I know at times I do!
Sometimes you just want to put it all aside and leave healthy eating in the car and eat what you want. But I have noticed when I do that I usually have a set back.
One thing that I have learned over this journey so far is to be the first one to order and then quickly hand the menu to the server. Why? That way I have made up my mind as to what I want to eat that would be a better choice and won't be tempted to keep looking and change my mind as to what to eat.
I have also noticed that if I order first others will sometimes choose a healthier pick.
Another thing to do and it also saves money...drink water. Today most places charge more than $1.50 for soda, tea or lemonade. If you order water add a slice of lemon with it. That will give it a little flavor as well! It will also save a great deal of money on your eating out bill!
Also you need to be careful of salads! I know for awhile, I always thought of salads being the best choice. Sometimes with salads, they will be more calories than some entrées. So read the ingredients on the menu before you choose a salad. And always get your dressing on the side. I have discovered that I get enough dressing when I dip my fork into the dressing before I get any salad on my fork.
One thing to think about is to eat until you are satisfied...not full. There is a difference. Take home the rest and save it for another meal!
Dining out doesn't need to be banned from your activities, because life happens!
Be encouraged that a healthy life is doable!
Keep on keeping on!!!
Sometimes you just want to put it all aside and leave healthy eating in the car and eat what you want. But I have noticed when I do that I usually have a set back.
One thing that I have learned over this journey so far is to be the first one to order and then quickly hand the menu to the server. Why? That way I have made up my mind as to what I want to eat that would be a better choice and won't be tempted to keep looking and change my mind as to what to eat.
I have also noticed that if I order first others will sometimes choose a healthier pick.
Another thing to do and it also saves money...drink water. Today most places charge more than $1.50 for soda, tea or lemonade. If you order water add a slice of lemon with it. That will give it a little flavor as well! It will also save a great deal of money on your eating out bill!
Also you need to be careful of salads! I know for awhile, I always thought of salads being the best choice. Sometimes with salads, they will be more calories than some entrées. So read the ingredients on the menu before you choose a salad. And always get your dressing on the side. I have discovered that I get enough dressing when I dip my fork into the dressing before I get any salad on my fork.
One thing to think about is to eat until you are satisfied...not full. There is a difference. Take home the rest and save it for another meal!
Dining out doesn't need to be banned from your activities, because life happens!
Be encouraged that a healthy life is doable!
Keep on keeping on!!!
Monday, May 9, 2011
Yummy recipe!
Since warmer weather is on the way or maybe already arrived where you live, and you may not want to warm up the kitchen to cook..here is a simple recipe that you can do and it's good for you too!!
If you're making it for yourself, chop about 1/2 cup of each ingredient. If you're making it for a group, go up to 2 or 3 cups of each ingredient.
Broccoli
Cauliflower
Spinach Leaves
Yellow Bell pepper
Tomato
Corn (raw from the cob)
Avocado
Egg whites only (hard boiled)
Ham (deli sliced)
Turkey (deli sliced)
Salami (deli sliced)
Chop everything into bite-sized pieces and mix! Add pepper to taste. Drizzle a teaspoon of Extra Virgin Olive Oil after you have it on the plate. I suggest doing so in case you have leftovers. This way it won't get soggy in the fridge.
The avocado adds it's own oil, keeping everything together and flavorful. You really don't need don't need any dressing because of it.
Only add pepper to taste because the ham and salami have enough salt on their own. Remember, salt in excess isn't good for you. If you're vegetarian, skip the meats.
Hard-boiled egg whites are pure protein. If you need more protein in your diet, this is a great way to get it.
Aside from the meats and eggs, everything should be chopped roaw. No cooking required!!
This recipe is also found in the Reshaping it All By Candace Cameron Bure.
If you're making it for yourself, chop about 1/2 cup of each ingredient. If you're making it for a group, go up to 2 or 3 cups of each ingredient.
Broccoli
Cauliflower
Spinach Leaves
Yellow Bell pepper
Tomato
Corn (raw from the cob)
Avocado
Egg whites only (hard boiled)
Ham (deli sliced)
Turkey (deli sliced)
Salami (deli sliced)
Chop everything into bite-sized pieces and mix! Add pepper to taste. Drizzle a teaspoon of Extra Virgin Olive Oil after you have it on the plate. I suggest doing so in case you have leftovers. This way it won't get soggy in the fridge.
The avocado adds it's own oil, keeping everything together and flavorful. You really don't need don't need any dressing because of it.
Only add pepper to taste because the ham and salami have enough salt on their own. Remember, salt in excess isn't good for you. If you're vegetarian, skip the meats.
Hard-boiled egg whites are pure protein. If you need more protein in your diet, this is a great way to get it.
Aside from the meats and eggs, everything should be chopped roaw. No cooking required!!
This recipe is also found in the Reshaping it All By Candace Cameron Bure.
Tuesday, May 3, 2011
Keeping on Keeping on...
So read chapter 4 in my book Reshaping it All by Candace Cameron Bure. If you can find it, get it! It really does put some things into perspective! I'm going to try to share snipits as I get them!
The challenge today was this:
Do you have a recipe for success? Have you carefully considered your weight-loss goal and detailed the means you'll take in getting there? If you haven't taken that important step, I urge you to grab a pen and paper--a journal if you have one--and answer the three following questions in detail:
1. What is the goal you hope to attain? (Weight loss, better health, release from the bondage of food, more energy, a fitness routins, etc.) Without a specific goal in mind, it's nearly impossibl to attain it. Be specific. If you want to lose weight, decide how much you hope to lose and when you want to reach this goal. Knowing how much you want to lose will be the measuring stick to the time and effort required to lose the extra pounds. It will also measure the lifestyle changes required to maintaining the loss.
2. What do you hope to gain by reaching this goal? (I'll feel younger, gain respect, feel accepted, look beautiful, etc.) Answer honestly; and don't worry, no one but you will peek at your answer. By looking at the emotion behind the goal, you may also discover your drive. Hopefully theis step of selfanalysis will give you a deeper understanding of yourself. If could prompt you to choose a direction you've never considered before. If the answer is "to be skinny," then go one step further and ask what being skinny would mean to you. Our reasons tend to shift over time, and therefore it's an interesting exercise to evaluate where you are today.
3. What is the cost? What is it going to take to make this change? Will you do the legwork it takes to reach this goal? If you want to lose weight, carefully map out the plan, listing the life changes you'll make to get you there. If drinking more water is important, then also list it here. If you want more energy, you will need to be eating well and exercising regularly. Be specific, listing things you need to eliminate as well as changes you need to elminiate as well as changes you need to incorporate. It might be that you are taking things slow, making one change per week, or it could be that you need to make several changes now.
My personal thought..not Candace's thought: Be realistic in your goals. Don't make a weight loss goal of Biggest Loser type...it is not normal to loose 7-12 pounds week after week....the average and safest weight loss is 1-2 pounds per week.
Quote for today: The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable ones then starting on the first one. Mark Twain
Keep on keeping on!!!
The challenge today was this:
Do you have a recipe for success? Have you carefully considered your weight-loss goal and detailed the means you'll take in getting there? If you haven't taken that important step, I urge you to grab a pen and paper--a journal if you have one--and answer the three following questions in detail:
1. What is the goal you hope to attain? (Weight loss, better health, release from the bondage of food, more energy, a fitness routins, etc.) Without a specific goal in mind, it's nearly impossibl to attain it. Be specific. If you want to lose weight, decide how much you hope to lose and when you want to reach this goal. Knowing how much you want to lose will be the measuring stick to the time and effort required to lose the extra pounds. It will also measure the lifestyle changes required to maintaining the loss.
2. What do you hope to gain by reaching this goal? (I'll feel younger, gain respect, feel accepted, look beautiful, etc.) Answer honestly; and don't worry, no one but you will peek at your answer. By looking at the emotion behind the goal, you may also discover your drive. Hopefully theis step of selfanalysis will give you a deeper understanding of yourself. If could prompt you to choose a direction you've never considered before. If the answer is "to be skinny," then go one step further and ask what being skinny would mean to you. Our reasons tend to shift over time, and therefore it's an interesting exercise to evaluate where you are today.
3. What is the cost? What is it going to take to make this change? Will you do the legwork it takes to reach this goal? If you want to lose weight, carefully map out the plan, listing the life changes you'll make to get you there. If drinking more water is important, then also list it here. If you want more energy, you will need to be eating well and exercising regularly. Be specific, listing things you need to eliminate as well as changes you need to elminiate as well as changes you need to incorporate. It might be that you are taking things slow, making one change per week, or it could be that you need to make several changes now.
My personal thought..not Candace's thought: Be realistic in your goals. Don't make a weight loss goal of Biggest Loser type...it is not normal to loose 7-12 pounds week after week....the average and safest weight loss is 1-2 pounds per week.
Quote for today: The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable ones then starting on the first one. Mark Twain
Keep on keeping on!!!
Monday, May 2, 2011
Recalculating....
Our family travels a lot, especially during the summer. We have some fun with our GPS. I don't know if our family is the only ones that do this..but we tend to talk back to our GPS!!! It gets funny sometimes when the kids start trying to use the voice of the GPS to make comments!!
This past weekend our women's group hosted a womens rally. The guest speaker was none other than D.J. Tanner from Full House! Candace Cameron Bure did an awesome job sharing her story! If you get a chance to get her book: Reshaping It ALL. I have just started to read it. It is a very through provoking book as to why we tend to turn to food for comfort instead of turning to God.
At the end of each chapter, she has different quotes, questions from people, recipes etc.
The part I read today that I found very useful was in her A Pinch of Practicality (Ch.3):
Eating good food is one thing. Dining well is another. Here are 5 practical steps that will help you slow down and improve your dining experience:
1. Eye your food first. Does it look like too much? Decide on a smaller portion and stay with your choice unless you find you're not satisfied. You can always go back for a little bit more if need be.
2. Use smaller plates. Smaller plates give us the illusion of larger portions, and larger portions convince us we're satisfied. Our ancestors ate off dishes that are much smaller than we have become accustomed to.
3. Have a glass of cold water with your meal and take sips often. Drinking water will help you slow down and enjoy your food.
4. Engage in conversation if you are dining with others. The fellowship is squally as important as the food, so sit back and listen between bites. Don't worry, your plate isn't leaving.
5. Chew your food slowly. The longer you take to eat a meal, the less food you will consume. And by eating slower, you will also savor the flavor.
A good quote for today:
People who soar are those who refuse to sit back, sigh and wish things would change. They neither complain of their lot nor passively dream of some distant ship coming in. Rather, they visualize in their minds that they are not quitters, they will not allow life's circumstances to push them down and hold them under. Charles Swindoll
This past weekend our women's group hosted a womens rally. The guest speaker was none other than D.J. Tanner from Full House! Candace Cameron Bure did an awesome job sharing her story! If you get a chance to get her book: Reshaping It ALL. I have just started to read it. It is a very through provoking book as to why we tend to turn to food for comfort instead of turning to God.
At the end of each chapter, she has different quotes, questions from people, recipes etc.
The part I read today that I found very useful was in her A Pinch of Practicality (Ch.3):
Eating good food is one thing. Dining well is another. Here are 5 practical steps that will help you slow down and improve your dining experience:
1. Eye your food first. Does it look like too much? Decide on a smaller portion and stay with your choice unless you find you're not satisfied. You can always go back for a little bit more if need be.
2. Use smaller plates. Smaller plates give us the illusion of larger portions, and larger portions convince us we're satisfied. Our ancestors ate off dishes that are much smaller than we have become accustomed to.
3. Have a glass of cold water with your meal and take sips often. Drinking water will help you slow down and enjoy your food.
4. Engage in conversation if you are dining with others. The fellowship is squally as important as the food, so sit back and listen between bites. Don't worry, your plate isn't leaving.
5. Chew your food slowly. The longer you take to eat a meal, the less food you will consume. And by eating slower, you will also savor the flavor.
A good quote for today:
People who soar are those who refuse to sit back, sigh and wish things would change. They neither complain of their lot nor passively dream of some distant ship coming in. Rather, they visualize in their minds that they are not quitters, they will not allow life's circumstances to push them down and hold them under. Charles Swindoll
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