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A healthy outside starts on the inside. --Robert Urich
Last month was our wedding anniversary-just a low-key affair but we finished the evening with a treat-Magnum ice-cream. I don't know about you but I love a Magnum ice-cream. There are so many delicious flavours- Classic, Ego Caramel, White. What's your favourite!
Would it surprise you to know that, should you decide to indulge in one smooth, velvety chocolate coated Magnum ice-cream sprinkled with toasted almond slivers, you'll be consuming 270 calories? Would it also surprise you to know that you'd have to engage in strenuous weight-lifting for 30 minutes to work off those calories? Makes you think, doesn't it. I'm thankful that our anniversary is but a yearly event.😊
A Big Mac might take only 5 minutes to eat but you'll have to set aside 2 hours 20 minutes of brisk walking to burn off those Big Mac calories.
And a tasty snack of potato chips?? Start scheduling a 30 minute intensive bout in the boxing ring.
Eating habits count
So, while there is a ton of emphasis on exercising to stay fit, don't overlook your eating habits either. Healthy eating is just about one of the most important things you can do if you want to stay healthy and avoid illnesses. If fact, if you were to talk to an expert, they will tell you that a combination of exercise and eating correctly are the two best things you can do for your body.
There’s a common example of this that you may have already heard:
You would never think about putting the wrong type of gas into your car. You know that you won’t get too far before you run into a slew of problems.
This is exactly the way of thinking that you need to apply to your own body. Only put in foods that will fuel your body and provide you with strength and energy to live life to the fullest.
Actually most people do know what the right kinds of foods are. They also admit that they should lose weight and get more exercise if they are overweight. It just seems so hard to put these actions into place for some reason. It is so much easier to avoid going to an exercise class or to grab fast food instead of cooking your own meals at home.
But, you need to think of the consequences and the long term effects this will have on your body, and on your life. Do you want to risk developing diabetes or having a heart attack at an early age?
Let’s compare some food choices:
What is healthier? Having a couple of doughnuts for breakfast or sitting down to a bowl of oatmeal and fresh fruit? This one seems quite obvious.
Which of these is a better option?
A salad with fat free dressing or natural peanut butter on a slice of whole grain bread?
Before making your choice you need to keep in mind what you are planning on eating for the rest of the day.
Your body requires good fats so the natural peanut butter is not that bad of a choice. It also contains protein, which will give you energy. The bread is a carbohydrate which will help to fill you up. This is a good choice if you are going to be active for the rest of the day.
On the other hand if you are planning a higher fat dinner and will be sitting in the office for the afternoon – the salad may be a better choice for you.
Think and plan ahead
By thinking and planning ahead there is no reason why you cannot have a few foods that you might consider a treat, such as the peanut butter. If you balance out your meals to include healthy fats, lean proteins and lots of fruits and veggies you will be on the right track to eating a healthy diet.
The importance of exercise
Now let’s talk about exercise. It is important to exercise for many reasons. First it helps to keep your joints and limbs moving. As you age, or if you sit all day, you will notice that your joints become stiff. Over time your range of motion will steadily decline and you will have trouble doing simple, everyday tasks. Of course exercising helps your body burn off calories and keeps your weight within a healthy range.
If you do eat a higher fat meal then plan on exercising a little more the next day to counteract the calories and avoid gaining a pound or two. Remember too that the more active you are the more calories you can eat. If you sit all day, you won’t require as many calories.
Make a commitment to healthy food choices-- and stick with it
As you can see it is not that complicated to make healthy food choices. Stick to natural foods as much as possible, avoid fast foods and pre-packaged ones. Instead choose fruits, vegetables, whole grains, beans and lean cuts of protein. Make a point of reading the ingredient list and not buying any foods that have labels with items you cannot read.
It’s never too late to improve your lifestyle. Begin today by making a commitment to eat healthy and increase your activity level.
A great way to help you keep on-track and motivated with your food choices and exercise routines is with a food diary.
A food diary or simple menu planner can help you focus on the foods you need to eat, help plan out your meals, keep you on track and help you to maintain or even lose weight.
Check out these examples:
*Daily Wellness Journal. This beautifully bound journal provides the opportunity to list your goals, plan your meals and workouts, review your progress and identify areas to improve. Use this link and receive a special discount when ordering.
*28 Day healthy eating and lifestyle guide. This is more of a lifestyle/recipe book that contains weekly meal plans, 28 day workout poster with exercises and more than 200 recipes to get you started on the road to a healthy lifestyle.
*DIY your own food diary and menu planners. I found a wonderful food/recipe folder at Kmart for $5 plus a set of themed stickers as a great start for my 'design your own' planner/journal. You can find a helpful range of these printable menu planner/journals, to download, print and slip into your folder, on my online shop and Etsy store.
*Food diary apps. There are many apps that will help you track your activities, list your food consumption, allow you to snap pictures of your food, help you make better choices, record your goals and provide incentives to overcome cravings and emotional eating. Start with checking out this list of 'best choice' apps. Easy Meals app, filled with healthy food choices, is a good one to check out. Another interesting one is the Food Smart app and Sugar Swap app- find out just how much sugar is lurking in the food you're eating.
*Online menu planning sites. Last, there are some online sites that you can use to plan and organise your meals and include healthy eating choices. Special dietary requirements are also catered for. Start with Gathered Table. Create your own weekly meal plan with Meal Planner Pro. You'll find information about each meal-calorie content, fats, protein, carbs and more. The recipes from What2Cook are quick, easy and delicious. When you sign up (it's free) you'll be sent a weekly menu plan that you can customise and save. It includes a shopping list to simplify your life, too.
I know.... there's a lot of choices but it also means that there's such to be something that works well for you and your needs. Take a bit of time to decide what will work best for you, which format you feel most comfortable using and whether you'd like to use a full foid diary and life tracker or a simple menu planner.
Let me know what's your favourite tool/planner.
*Determine your needs and the best type of planner for you
*Check out the options available for each type of planner
*Save time and energy with these free done-for-you weekly menu plans
*Do you wish you could find time to refuel your tank, improve your health, invest more into your family, or even just to slow down and breathe? Take the 14-Day Make Over My Mornings online course now!
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*Find more ideas and inspiration in the articles below.
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Are you one of those people that hit snooze at least five times before they get up? Do you dread the moment the alarm tone disrupts your dreams? If you’re not a morning person, it can be tough to get yourself set for the day ahead. You may find that the first couple of hours are a bit of a blur, and it’s mid-morning by the time you feel alert. If you struggle to get to grips with early starts, a good breakfast is essential. This is the meal that will set you up for the day, and get your body going. Here are some brilliant breakfast ideas to help you muster up a little enthusiasm for early mornings.
Poached eggs and smoked salmon with wholemeal toast
Eggs are a fantastic choice for breakfast. They are a good source of protein, and they’re really versatile. Adding smoked salmon will provide you with essential fatty acids. Wholemeal toast contains fiber, and complex carbohydrates, which release energy slowly. This means that you shouldn’t get hungry before lunch.
Yogurt, granola, and fresh berries
If you don’t have time to cook in the mornings, this is a really simple and tasty option. All you have to do is put some berries, natural yogurt, and granola in a bowl and mix together. You can make your own granola or buy a bag from the store.
Oatmeal with honey
Oatmeal is an excellent choice, especially in the winter. Oats are rich in fiber, and they release energy over a long period of time. This is a really filling, warming breakfast option that will see you through to lunchtime. If you have a sweet tooth, add some honey or a handful of blueberries or strawberries.
Tomato omelet with fresh spinach
Omelets take a couple of minutes to make, and they’re really good for you. You can choose from all kinds of fillings, and you’ll be starting your day with a protein hit. Serve with fresh spinach to add fiber, B vitamins, vitamins A, C, E, and K, and iron. If you’re looking for more ideas, you’ll find pages like http://www.bbc.co.uk/food/omelette useful.
Image sourced from https://pixabay.com/en/photos/omelette/
And to drink…
Breakfast is not just about the food. You also need some fluid. If you have a blender, you can make healthy smoothies and juices using fresh or frozen fruit. If it’s a cold day, a hot coffee will give you a caffeine hit, and jumpstart your mind and body. Alternatively, embrace the detoxing trend and add a lemon wedge to a cup of boiling water. If you don’t already have a blender or a coffee machine, and you’re considering adding them to your kitchen arsenal, take a look online. You can find tips and reviews of grinders and coffee makers on sites like CoffeeGrinderHub.com.
If you’re not a morning person, you can do yourself a massive favour by starting the day with a healthy breakfast. Beginning each day with a nutritious, hearty meal will boost your energy levels, and prepare your body and mind for the day ahead. If you’re always in a rush, set your alarm 15 minutes earlier to give yourself time to eat before you leave. You should notice a positive difference in no time.
It’s always challenging for grandparents when their grandkids reach teenhood. After all, they can morph into mini adults who you might not see as often as before. And as for present buying, it can turn into a minefield. After all, it’s challenging to know what’s on-trend nowadays. But there are a few things you can go for which will definitely work for your teens. Therefore, here are some ideas of gifts that your teen grandchildren will love!
It’s hard to go wrong when it comes to food with teenagers. After all, they tend to eat their parents out of house and home when they are in their teens! Although they do have an excuse; they are growing lads and girls. Therefore, if you want to ensure you make the right choice with a gift, you should consider going down the food angle. You could make them a hamper full of all their favorite sweets and chocolates. If they have a sweet tooth, they will absolutely love this present. Or you could even bake them some cookies or muffins. Nothing beats your grandparent’s cooking so they will adore this present! And if your teen is a health nut, you could make healthy snacks for them instead. They will love the fact you are paying an interest in their life and will enjoy the gift.
Teens today are more interested in their appearance than ever before. Therefore, if you want to get the right gift for your teen grandchild, you should go down the grooming route. For girls, any form of body lotions or makeup would definitely be a winner. If you are unsure about which brands they use, go for a voucher they can use to buy some new makeup. And as for boys, you should opt for some shaving sets which are a must have once they have hit puberty! You can find out about the best ones on ManlyMatters, and other similar sites. Otherwise, some cologne would go down well with your teen grandchild. As we said before, they will love that it will help them to stand out!
You will find that your teen is always talking about some singer or band that they love. After all, music is a big part of their lives. Therefore, you should go for something music related for a gift that they will love. For one thing, you could always look to see if their favorite performer is on tour soon. You could put some money towards the ticket so that they can go see them live in concert. Or you might even choose to go for some music vouchers so that they can buy some tunes from Apple store. After all, they won’t use a CD if you buy it from the store. Therefore, it’s best to give them a voucher which they can use to download some new tunes!
And although it’s a tricky one, clothes could be a good present idea. Just make sure you check their size and the stores they like to go in before making a purchase. It might be wise to go for a voucher instead so they can choose what they like to buy from their store!
Buying gifts for someone with a strong passion can be either easy or hard. Sometimes, it feels like they already have everything they can ever need. But on other occasions, their passion can give you lots of inspiration to find them the perfect gift. Almost everyone has something that their extremely interested in, but some become more obsessed with certain things than others. If you know someone who can't stop talking about something they love, it opens the door to finding them the perfect gift. Try some of the following types of people if you're looking for a present for a friend or family member.
For the Crafter
Many people love to craft in various ways, and different types of crafting have made a comeback in recent years. People are again enjoying making things for themselves, although it's less out of necessity as it might have been in the past. Both men and women enjoy baking, knitting, sewing, woodworking, and much more. If you know someone who does something crafty, there is always something you can gift them. New supplies will never go amiss, but you can also take a look at useful tools. There's sure to be something that will help them do their craft, whether it's super practical or more decorative.
For the Coffee Lover
Coffee is an obsession for many people but in different ways. For some, it's simply an addiction, and they drink their coffee every day without really thinking about what's in it. But others pay more attention to their coffee, where it comes from and what it tastes like. If there's a coffee lover in your life, many gifts could be suitable for them. For the coffee lover on the go, engraved Yeti cups will keep ice coffees cold and hot coffees hot. Plus, it's personalized. You could consider some new coffee or if you're willing to splash out, a new coffee machine.
For the Fitness Fanatic
Keeping fit is hugely important to many people, and part of their daily lives. If a friend or family member is crazy about fitness, there are lots of appropriate gifts for them. They might be the type to like fitness gadgets, such as FitBits. However, more low-tech fitness fans might appreciate something simpler. A new water bottle, or perhaps a water pouch they can use on the move, could be just as good as a fancy fitness tracker. Experiences are good too, such as classes or perhaps a day out doing something active.
For the Music Obsessive
Do you know someone who is always the first to discover the latest bands? They have their favorite albums in three different formats, including on vinyl, of course. Getting a gift for someone like this can be easy, but it's also very easy to get it wrong. If you're going for music, make sure you definitely know what you're doing. If you're not so certain, go for something related to music instead. It could be anything from a poster to a new pair of headphones.
Obsessions can help you choose the perfect gift, but they can also cause you to get stuck on one subject. If it's not helping you, try another angle.
Out of all the people we buy gifts for, one cross section of people who often go overlooked are our colleagues. Of course, not everyone is friends with their workmates - at least not to the extent that they would feel comfortable enough to buy a gift for them. For some of us, work is work, and relationships in the workplace are strictly professional. But for most people, at least one good, genuine friendship is created at work - if not more than one!
Having a good friend at work can benefit you in many ways. For one thing, it can make you look forward to coming in every morning - after all, being greeted by a friendly face can easily set you up for a good day. It can also improve the quality of your work, when you are getting on well with the people in your team.
Plus, it's always nice to have someone to go on your lunch break with! If your work bestie has a birthday coming up, or if you just want to show your appreciation for them, here are some great gifts ideas for them.
A classic gift that you can generally do no wrong with is flowers. The art of flower-giving has been around for centuries . In fact, some historians believe that it is an almost prehistoric tradition. There is evidence that people in ancient Greece, China and Egypt gave flowers as part of certain customs. In the years to come, people would start assigning meanings to various types of flowers, something the English picked up fro the Turks. Generally speaking, the giving of any kind of flowers symbolizing love and care, which is why they are still such a popular gift today. You can keep things simple or you can go all out with flower bouquets - it's totally up to you.
One thing you and your colleague both have in common is your workspace. If you've noticed their desk looking a little drab lately, why not buy them a cute gift to help brighten the place up? This could be a pretty ornament, or maybe a novelty item that you know will make them laugh. If you want to get a more practical gift, opt for a colorful desk tidy or some new stationary. It might sound dull, but your colleague will be touched that you made the effort to help them out!
Take them out for a meal...
...or any other kind of activity. Being friends at work is fine, but if you both get on, why not make some time for each other outside of work too? It can often be nice to relax outside of the work environment, not worrying about whether your boss has caught you chatting for the third time today. Take your work friend out for food, or suggest that you catch a movie together - all on you, of course. You may find it refreshing to socialize outside of work, and who knows? It could become a regular thing.
Looking to treat your female friend or relative to an incredible gift?
Searching online can be a source of inspiration, the problem is gift guides tend to feature very specific items. Often it seems like nothing is quite right, and as everyone is so different it can be a struggle finding something that’s the perfect choice. It’s especially difficult when you’re buying for the kind of person that already seems to own everything! So why not do things a little differently? Go for something a bit more unexpected, that they’re probably not likely to have had as a gift before.
Personalizing a gift can turn it from good to great. It can make even simple and unassuming gifts into something that are really special, and shows you’ve put a lot of effort in. Whether it’s a dressing gown, notepad, mug or something else- having it personalized is a quick way to turn it into a fantastic gift. Printing companies can often do this for you, so have a think about the kind of things they like and go from there.
For a gift that’s completely unique you could go about making something yourself. Are you good at baking, sewing or other crafts? Cookies or cupcakes are an easy choice, you could buy some pretty boxes to wrap them up in with a beautiful handwritten tag. You can buy kits to make things like candles which don’t cost much but look like an impressive and well thought out present when they open it up. This is useful if you’re on a budget because you don’t need to spend a lot but, it shows that you care.
An Experience Day
For some people, any traditional ‘gift’ you give them won’t be quite right. Perhaps they’re just not into material things, or already have everything they need. So rather than waste your money on an item, why not give them an awesome experience day instead? It could be tickets to see their favorite performer in concert, it could be a spa day, an afternoon tea or a drive in a luxury car! There are experience days out there for just about everything so it shouldn't be difficult to find something they will love. You could even arrange the experience to do together and give them your time too. Perfect if you don't get to spend as much time together as you’d like.
A Cool Gadget
Gadgets make excellent gifts- they’re unique and innovative. They can be practical or just fun and silly. They don’t have to be majorly expensive and techy either. It could be anything from a smartphone projector to a beauty gadget to a Bluetooth speaker. You can find gadgets, novelties and other unique items on sites like The Coolest Stuff Ever.
You can get subscriptions for just about anything online. You could sign them up for their favorite magazine, which will come to their door every month. You could sign up for a beauty box, food, stationery, tea or coffee- whatever they like. It’s a bit different as it’s a gift that keeps on giving as it lets them have a lovely treat every month. You can sign up for three, six or twelve months for most subscriptions, so it’s suitable for most budgets.
Life as a grandma.. it's no 'quiet, restful days in the rocking-chair'. It's filled with activity, excitement and lots of family fun. Please share it with me.