Simple Cooking for Healthy Living

 

My lessons for you are to bring back cooking real foods in your own
home. If we cut back from eating out and fall back in love with eating
at home, we as families have taken back the power and control over
the type of ingredients we feed our families and we have portion
control over the amount our family eats. I believe that cooking
need not be complicated to be fabulous. It takes a relatively small
investment of your time to get used to cooking. Once you make it a
priority, it becomes a quick routine with huge rewards. When you cook
for yourself and your family, you put love into the food, and love into
you. You start feeling better after a single meal. After a day, you will
feel happier and healthier. I will share with you meals that are good
for your body and good for your soul.

Recipes
Food is fuel that nourishes our bodies and feeds our soul. We should
respect food and the farmer’s who bring the food to our table. Food
brings families and friends together, food is a part of our culture and
if we choose our food wisely, food supports a healthy lifestyle. The
recipes I have selected for you are based upon the most powerful
foods in the world, the foods that provide the richest in nutrients, least
amount in calories, highest in health benefits and decrease your risk of
heart disease for you and your family.

31 Ways to Motivate Yourself to Exercise

 

 

“80 percent of success is showing up.” – Woody Allen

Post written by Leo Babauta. Follow me on Twitter.

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.

There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.

1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”


2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.


3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.


4. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.


5. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.


6. Magazines. It motivates me to read fitness magazines. Not sure why, but it works.


7. Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.


8. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.


9. Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.


10. Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.


11. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.


12. Fitting into new clothes. Wanna look good in a smaller size? Work out!


13. Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.


14. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.


15. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.


16. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.


17. A workout partner. Best thing I’ve done.


18. An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.


19. A coach or trainer. Worth the money, just for the motivation.


20. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.


21. Your before picture. You often don’t realize how far you’ve come. Take pictures.


22. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.


23. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.


24. Living long enough to see your grandkids … and play with them.


25. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.


26. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.


27. Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.


28. Motivational quotes. I like to print them out or put them on my computer desktop.


29. Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!


30. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.


31. An upcoming day at the beach, or a reunion. Nuff said.

 

Top 20 Food Additives to Avoid

 

"WHAT ARE YOU EATING?"

1. Artificial Sweeteners. Stick to real sweeteners but limit your intake.

2. Chemical Preservatives. Eat Fresh food, the type of food we offer in our Meal Plan.

3. Unnatural Flavor Enhancers, Beware they are in almost every Prepackaged food.

4. Artificial Colors.

5. Blue No.1

6. Blue No. 2

7.Citrus Red No.2

8. Green No.3

9.Red No.3

10. Red No.40

11.Yellow No.5

12.Yellow No.6.

Remember if Mother Nature does not color your food naturally it is done by some person in the food industry. One easy way to avoid these products is to shop at Whole Foods or Trader Joes, they have promised not to carry any products containing artificial colors.

13.Chemical Stabilizers. Gives shelf life to food, they are in food mixes, such as add-milk only pudding mix. Forget those mixes make it from scratch.

14.Gums-in candy, cheese, dough, drinks, pudding, ice cream and salad dressing.

15. Potassium Bromate: Bread dough This has been banned in certain countries but not ours! It has been linked to cancer in animal studies.

16.Olestra- "light food products"

17., such as Butylated Hydroxyanisole (BHA),

18. Sodium Nitrate

19. Propyl Gallate

20. Partially Hydrogenated Oil

 

 

 

 

 

 

reference: Mother Earth

For More Information: CSPI Chemical Cuisine

 

 

Work + Life= Balance?

 

written by Guest Author: Mike Walters

Why Employee Benefits Benefit The Companies That Offer Them

In the current economic climate, it is no surprise that companies and individuals alike are doing everything they can to cut costs. For businesses, this might mean shaving off old perks like Friday bagels or lavish holiday parties. For individuals, it might mean fewer restaurant meals or movie theater tickets. For both, it means making the decision between what is necessary and what is not. But companies should be careful that they put health and wellness programs in the necessary column, and not the disposable one. Although these programs can appear to be costly, they are actually beneficial to both employers and employees alike, improving the work environment and the productivity of a business. Not convinced? Here are three good reasons to include health and wellness programs in your company's benefits.

REASON #1: LOWER YOUR HEALTHCARE COSTS

Spending the money upfront on wellness programs can lower the amount your company spends on healthcare. Studies have shown that organizations that spend money on employee wellness will see returns of $3-$6 for each dollar spent. Those odds beat anything you can get on Wall Street!

REASON #2: IMPROVE WORKER MORALE

Your employees keep your business running, and if they are happy, your business will run better. Offering simple benefits like discounted gym membership or onsite yoga classes can boost employee morale, making your business a happier place for employees, clients, and the employer too.

REASON #3: FEWER SICK DAYS

If your employees are healthy, they are less likely to need sick days and trips to the doctor. Having something as simple as onsite flu shot clinic or a massage chair day can cut seasonal illnesses and reduce stress levels in the workplace. The less your employees get sick, the less they will miss work, and the more productive they will be.

Now that you know investing in employee wellness will pay off for the employer too, you might want to know what the best employee wellness programs are. Here are a few wellness programs any business can introduce into their workplace.

Free or Discounted Gym Membership is a great way to start. Encourage your employees to hit the gym by giving them membership to a nearby gym.

Offer some On-Site Fitness Classes. Whether you prefer yoga, Pilates, aerobics, or something else entirely, offering a class a few times a week can be a great way for your employees to bond with each other. This will not only help them get along, but raise their productivity as a team as well.

Bring in a masseuse for some in-office massages at least once a month. Your employees will appreciate that you have their wellness in mind and even a ten minute neck rub can help a stressed employee regain his/her composure.

Create an annual flu shot clinic in one of your conference rooms. Flu shots can make the difference between an employee missing a week of work or showing up on time every day without a problem. This is one of the best investments a company can make!

Choosing the right health and wellness programs for your company depends on what you want to spend and what your employees are looking for. Choose the program that is best for your company.

About the author:  Mike Walters is a writer for Engagement Health, LLC.  When he isn’t busy writing or review employee wellness programs, he likes to spend his free time his with dog and his girlfriend Sue.

Guest Author: This post was written by a Guest Contributor. Please see their details in the post above. If you’d like to guest post for Fit American Families check out http://www.fitamericanfamilies.com/guest-post-guidelines/ for details about how you can share your tips with our community.

 

About Kimberly

 

Kimberly Wechsler is  America’s Family Fitness Specialist

 

 

 

www.FitAmericanFamilies.com,  &  www.CookingLessonsfromHome.com

Kimberly Wechsler is a popular and recognizable Family Fitness Specialist, Nutritionist and Health Coach.

She is a 22 year fitness industry leader specializing in fitness, nutrition and healthy lifestyle. She is the published author of 5 fitness books, one which has been translated in Spanish. (Hunter House Publishing, Inc.,) Kimberly is also a nutritionist, CHHC, and AADP, and recipe developer for Cooking Lessons from Home.com a Meal Planning Service which designs weekly healthy menu’s for families and then adds a Weekly Family Fitness Challenge along with the weekly meal plans. ” The culture of a healthy lifestyle must begin at home, I believe in taking a “family approach” to health and wellness.”

In 2008, she founded Fitness Productions LLC; Fitness Productions has three separate divisions, one of fitness and well-being, for families www.FitAmericanFamilies.com. “We create innovative products that redefine how people integrate fitness into everyday life and hope to inspire you to live a healthy and fit life.”The second division is Replay4Kids, a 501 c (3) non-profit organization, “Our mission is to promote physical activity by collecting new and gently used sport equipment and donating these gifts throughout our communities to other non-profit organizations that support the health and well-being of our children.” The third division is Cooking Lessons from Home, our meal planning services.

• Kimberly has served on the Governors Committee for Youth Fitness


• Opened four “award winning” fitness camps


• Host of television show, Healthy Lifestyles


• Nine Health and Fitness certifications


• CHHC, certified by The Institute for Integrative Nutrition, New York City


• AADP, Board Certified of American Association of Drugless Practitioners

RECENT MEDIA/JOURNALISM:

• CEO, Fitness Productions, LLC


• Founder and CEO Cooking Lessons from Home.com 2008


• Founder and CEO of Fit American Families.com 2012


• Author, 303 Preschooler-Approved Exercises and Active Games 2012


• Author, 303 Kid-Approved Exercises and Active Games 2012


• Author, 303 ‘Tween-approved Exercises and Active Games 2012


• Author 101 Cool Pool Games, 2007


• Author 101 Juegos de Piscina Para Ninos, 2007


• Author LiveStrong.com


• Author Helium.com


• Author Natural Awakenings


• Host, Fit American Families Blog cast Radio Mondays @4:00p.m. CST. (present)


• Host Television show-  Healthy Lifestyles 2007


• Founded, Non-Profit Organization Replay4Kids, 2011


• Opened 4 Award Winning Fitness Camps


• Keynote Speaker NERHSA


• Keynote Speaker, IHRSA

3871 Venetian Way, Frisco, Texas 75034

214.407.8865

email: Kimberly.FitnessProductions@gmail.com

Testimonials:

"Kimberly brings energy as soon as she walks into a room! With her effervescent personality and knowledge of family fitness, we thoroughly enjoyed her presentation."

Submitted by Derek, Family Fitness Center 

 

 

 

Why American Families are Getting Fat

Created by Online Education

20 Things I Wish I Had Known When Starting Out in Life

“Everything has been figured out, except how to live.” - Jean-Paul Sartre

I’m nearly 35 years old, and I’ve made my share of mistakes in my life. I’m not a big believer in regrets … and I have learned tremendously from every single mistake … and my life is pretty great.

However, there are a few things I wish I had known when I was graduating from high school and starting out as an adult in life.

Would I change things? I’m not so sure. I might never have gotten into a mountain of debt, but then I wouldn’t have learned the amazing satisfaction of getting out of it. I might have made better career choices, but then I wouldn’t have all the work experience that makes me the blogger and writer that I am today.

I might not have gotten married that first time, so that I would never have gotten divorced … but then I wouldn’t have my first two beautiful wonderful incredible children from that first marriage.

I don’t think I would change any of that. However, looking back, there are some lessons I’ve learned that I would probably tell my 18-year-old self. Do I share them now to share my regrets? No, I share them in hopes that younger men and women, just starting out in life, can benefit from my mistakes and my lessons.

What follows isn’t an exhaustive list, but it’s one that I hope proves useful to at least a few people.

“I hope life isn’t a big joke, because I don’t get it.” - Jack Handey

1. How to control impulse spending. If there’s anything that got me in trouble financially, it’s impulse spending. Buying clothes when I don’t need them. Buying gadgets because I gotta have them. Ordering stuff online because it’s so easy. Buying that new shiny SUV because … well, because it was going to help me with women. I’m not proud of any of that. I’ve learned to control my impulses, at least a little better. Now, I give myself some time to breathe. I think over my purchases, see if I’ve got the money, think about whether it’s a need or a want. That would have been a useful tool 15 years ago.
   


2. You gotta stay active. I was in track, cross country and basketball in high school, but once I started college, the running and basketball began to slowly fade away. Not right away — I played pick-up basketball for years after high school. But even that went away, until I became sedentary. Playing with my kids outdoors winded me. And I began to get fat. I’ve reversed that trend, and am very active now, but I’m still trying to burn the fat I gained in those inactive years.
   


3. How to plan finances. I always knew that I was supposed to budget and track my spending, when I became an adult. I just was too lazy to do it. And I didn’t have a good idea of how to actually do it. Now, I’ve learned how to plan, and how to stick to that plan. Sure, I deviate from my plan, but I’ve learned how to handle that too. Maybe that’s not a skill you can learn from book reading. You just gotta practice. Well, I hope to teach it to my children before they go out on their own.
   


4. Junk food will come back to bite you in the butt. Yeah, it wasn’t just the sedentary lifestyle that got me fat. It was all the damn junk food too. I would eat pizza and burgers and Twinkies and sugar cereal and desserts and donuts and … well, you get the picture. As someone used to being able to eat whatever I wanted, it never seemed like it would be a problem. Bad health was something to worry about when you got old. Well, my jeans began to get way too tight, and to my horror, I climbed several pants sizes and developed a gut that only now is going away. I wish someone had shown me an “after” picture when I was young and downing the Big Gulp sodas.
   


5. Smoking is just dumb. I didn’t start smoking until I was well into my adult years. I won’t go into why I started, but it didn’t seem like a problem, because I knew I could quit anytime I wanted. Or I thought I could, at least, until several years later I gave it a go and couldn’t do it. Five failed quits later and I realized with horror that my addiction was stronger than I was. Sure, I eventually beat the habit (quit date: Nov. 18, 2005) but it took a piece of my soul to do it.
   


6. Fund your retirement, son. And don’t withdraw it. This piece of wisdom, and probably all the ones above, might seem blisteringly obvious. And they are. Don’t think I didn’t know this when I was 18. I did. I just didn’t pay it serious attention. Retirement was something I could worry about when I was in my 30s. Well, I’m in my 30s now and I wish I could slap that little 18-year-old Leo around a bit. What money I could have invested by now! I had a retirement plan, but on the 3 occasions when I changed jobs, I withdrew that and spent it frivolously.


7. All the stuff you’re doing that seems hard — it will be of use.This is the first one that might not be as obvious. There were times in my life when work was hard, and I did it anyway, but hated it. I did it because I had to, but boy did it stress me out and leave me exhausted. Hard work isn’t as easy as I wanted it to be. But you know what? Every bit of hard work I did without knowing why I was doing it … it’s paid off for me in the long run. Maybe not right away, but I’m using skills and habits I learned during those times of high stress and long hours and tedious work — I use them all the time, and they’ve made me into the person I am today. Thank you, younger Leo!
   


8. Don’t buy that used van without checking it out closely. I thought I was being smart by buying used, but I didn’t check it out carefully enough. That dang van had loads of engine problems, a door that nearly fell off when I was driving, a door handle that snapped off, a side mirror that fell off, no spare tire despite three tires that were ready to blow (and did), windows that didn’t roll up, rattling noises, an eventual blown radiator … I could go on and on, but let’s just say that it wasn’t my best purchase. I still think buying used is smart, but check things out closely first.
   


9. That guy you’re going to sell your car to? On a gentleman’s agreement? He’s not gonna pay you. I sold another car to a friend of a friend, who I was sure would pay me even if I had nothing in writing. That was smart. I still see the guy once in awhile on the road, but I don’t have the energy to do a U-turn and chase after him.


10. Make time to pursue your passion, no matter how busy you are. I’ve always wanted to be a writer, and get a book published. I just never had time to write. With a family and school and a full-time job, there just weren’t enough hours in the day. Well, I’ve learned that you have to make those hours. Set aside a block of time to do what you love, cut out other stuff from your life that take up your time, and don’t let anything interfere with that work. If I had done that 15 years ago, I could have 15 books written by now. Not all would be great, but still.


11. All that stuff that’s stressing you out — it won’t matter in 5 years, let alone 15. When things are happening to you right now, they mean all the world. I had deadlines and projects and people breathing down my neck, and my stress levels went through the roof. I don’t regret the hard work (see above) but I think I would have been less stressed if I could have just realized that it wouldn’t matter a single bit just a few years down the road. Perspective is a good thing to learn.


12. The people you make friends with are so much more important than your job or the things you buy. I’ve had a few jobs, I’ve bought a lot of things, and I’ve made a few friends over these last 15 years. Of those, the only thing that still matter to me are the friends. And I wish I could have spent more time with friends (and family) than on the other things.


13. All that time you spend watching TV is a huge, huge waste of time. I don’t know how much TV I’ve watched over the years, but it’s a crapload. Hours and days and weeks I’ll never have back. Who cares what happens on reality TV, when reality is slipping by outside? Time is something you’ll never get back — don’t waste it on TV.
    


14. Your kids are going to grow up way faster than you think. Don’t waste a minute. I just had an Oh My God moment recently. My oldest daughter, Chloe, is 14 going on 15 next month. I have 3 years left with her before she leaves my house and becomes an adult. Three years! I am floored by that single fact, because it really doesn’t seem anywhere near enough time. I want to go back to my younger self and whack that younger Leo on the head and say Stop working so hard! Stop watching TV! Spend more time with your kids! These last 15 years with Chloe (and my other wonderful kids) have gone by much, much too fast.


15. Forget the drama. Focus on being happy. There have been many things that have happened to me, professionally and personally, that seem like the end of the world. And while these things were bad, they get blown up in our heads so that they become major drama. They caused me to be depressed from time to time. What a waste of time. If I realized that it was all in my head, and that I could be happy instead if I focused on the positive, on what I did have, and what I could be doing … I could have skipped all the moping about.

 

1. Pay more attention to blogs when you first hear about them. They’re more than just journals. I first read about blogs 7-8 years ago, but when I took a look at them they didn’t seem like anything of interest. Just some people’s journals about stuff they read on the web. Why would I want to read those? I have my own thoughts about the web, but I don’t need to share them with the world. I spent a lot of time on the Internet, on various sites and forums, but every time I happened upon a blog I would brush past it without interest. It wasn’t until a couple years ago that I discovered what wonderful things they could be (I mentioned some of my early favorites in my list of influences). If I had gotten into blogging years ago … well, I wouldn’t have been wasting all that time.


2. Speaking of which, keep a journal. Seriously. Your memory is extremely faulty. I forget things really easily. Not short-term stuff, but long-term. I don’t remember things about my kids’ early years, because I didn’t record any of it. I don’t remember things about my life. It’s like a lot of foggy memories that I’ll never have access to. I wish I had kept a journal.


3. Tequila is seriously evil. I won’t go into details, but it should suffice to say that I had some bad experiences, and I’m not sure I learned very much from them or benefited in any way except to learn that tequila is the drink of the Devil.


4. Yes, you can do a marathon. Don’t put this goal off — it’s extremely rewarding. Running a marathon had always been a dream of mine, since high school … something I wanted to do but thought was out of reach. Or if I ever did it, it would be years and years later. Well, I learned that it’s not only achievable, it’s incredibly rewarding. I wish I had started training when I was young and light and fit … I could have had some good finishing times!


5. All these mistakes you’re going to make, despite this advice? They’re worth it. My 18-year-old self would probably have read this post and said, “Good advice!” And then he would have proceeded to make the same mistakes, despite good intentions. I was a good kid, but I wasn’t good at following advice. I had to make my own mistakes, and live my own life. And that’s what I did, and I don’t regret a minute of it. Every experience I’ve had (even the tequila ones) have led me down the path of life to where I am today. I love where I am today, and wouldn’t trade it for another life for all the world. The pain, the stress, the drama, the hard work, the mistakes, the depression, the hangovers, the debt, the fat … it was all worth it.

“Let us so live that when we come to die even the undertaker will be sorry.” - Mark Twain