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Eagle Idaho

It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."

ccbike

If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.

 

original article written: http://www.theindnews.com/

Source: http://www.webmd.com/fitness-exercise/20030513/never-too-late-exercise

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Day 28 of our Paleo Challenge

"I get plenty of sleep every night, and my body appreciates how I take care of it." ~Louise Hay

Welcome to Day 28 of your 30 day Paleo Challenge. Today January 31st you will record your points from 1/30/16 by Midnight. (As a reminder I will not except posts after Midnight)

I still give my kid's cereal and I TRY and choose what I thought was better than most. Only to find out NOPE its still bad and laden with sugar. Watch a quick video here about cereal

AND another creepy read about what we still allow to have in our food that other countries have banned. READ ON

Many nights I awaken every hour until I finally surrender and just get up. I never thought of eating more food before bed, or getting natural bedding. Here are some great tips if this happens to you...READ ON

This might also be a good time to re-do your workout to see if you score has changed from day one. And if you are ready go ahead and send me your after photos and post your measurements. This will give me a head start on calculating your percentages lost.

Paleo Challenge Points Jan 2016

 

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Day 27 of our Paleo Challenge

Today is Day 27  January 30th. of our Paleo Challenge. You will post your points from 1/29 I am honestly surprised not one you has mentioned having a reaction to gluten after eating it during this challenge. BUT mostly what I am surprised about is that early on most of you complained of bloating and weight gain. Bloating is the #1 side effect to a food source and giving up gluten is the #1 food source to cause the bloat among DOZENS of other side effects. My wish is for all of you to recognize how food makes you feel - that is the first step to making clean food choices.

Exercise Challenges, Water Challenges, Sleep Challenges....Oh MY!  What ?? more food challenges?? Can you do with out fruit? Can you do with out Meat? Nuts and Seeds? Bars? Eggs?

Sometimes our menus look like these examples:

1. Eggs, Apples, Lara Bar, Pear, Chicken, Almonds, Hard boiled Egg

2. Sausage, Peach, Nuts, Raisins, Coffee with Almond Milk, Pork Chop, Lettuce

3. Smoothie, Nuts, Raisins, Jerky,  Paleo Granola with Almond Milk, Apple

4. Protein Shake, Nuts, Raisins, Jerky, HB Egg, Protein in Water, Chicken Leg, Strawberries

5. Pancake, Nuts, Berries, HB Egg, celery, Almond Milk with coffee, Paleo Cobbler

Yes there are holes in each one of those daily meal examples. We all need variety, however we all eat the same things day-to-day. What should a menu look like? Try a variety of menu ideas. Take these last few days to venture out and make a new menu plan. Explore vegetables that you have never cooked with before. Make a Fruit compote to pour over meat. Drag out your crock-pot. Make a veggie Paleo Pizza. Have fun this weekend. Spice it up!

Have you visited our Facebook page and downloaded all the FREE cookbooks available to you?

Perfect timing on a email I just received:

Last week, I got a frantic call from a client of mine. She had identified that gluten (the protein found in wheat, barley & rye) was a real problem for her digestive system, energy and mood. She had been gluten-free for a couple months now & was feeling really good.
Until she went to a party and ate something that she thought was gluten free. When she woke up the next morning, she realized she was wrong. She was starting to have GI symptoms and was getting super stressed that she had done some type of irrevocable damage or had undone all of her good work.
I understand this. When you go from feeling bad to feeling good, and then are threatened with feeling bad again, that is scary and stressful and sets you running to the the phone for help. 
I call it getting "glutened" because I'm using gluten as the example, but exposure to any food/compound that you are sensitive to can create symptoms: milk, eggs, nightshades, beans, sulfites, MSG, nuts and on and on. It's possible to have old symptoms pop back, or new ones to crop up.
Fear not, my dears!
There are quite a few things you can do to help lessen the consequences of exposure. When I was talking to my client about them, it occurred to me that I should share them here, too.
Also, you are NOT undoing all of the good work you've already done. You are not worsening your health. This is a blip in the road, something that will right itself even if you don't do a thing in most cases.
These are the main strategies I implement:
1. Digestive enzymes: Typically I have people take 2-4 digestive enzymes every 3 hours or so, POST exposure. This helps break up not only the problematic proteins or carbohydrates you may be ingesting, but will help chew up inflammatory molecules they generate.
2. Hydration: In my undergraduate career, I studied biology, marine biology and ecology as my loves. I learned a phrase in my studies I've used innumerable times in clinical practice: "dilution is the solution". In ecology class, it was referring to pollution, but we can extrapolate that to the inner pollution one feels upon exposure. Drink up! Water, that is. I recommend a 12 ounce glass as soon as you realize you've been exposed, and then at least 8 ounces every hour, getting several (like 3, more if this is already your normal level) liters in throughout the 2-3 days following exposure.
3. Activated charcoal: 1-2 caps every couple of hours will help absorb gas and those feelings of yuckiness. It WILL turn your poop black if you take more than a couple of grams, so be ready for that :)
Side note: Charcoal, if you brush it all over your teeth, let it sit for a couple minutes (yep, it looks kind of crazy on there!) and then rinse it all out is a surefire formula to lift stains and make your chompers sparkle.
And lastly, fear not! The vast majority of reactions that are due to non-anaphylactic, non-Celiac exposure typically last no more than 72 hours. You can expect to feel much better within three days, and by using the above strategies, you can reduce it even more.
Source: Dr Jillian from metaboliceffect.com

 

 

 

 

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Day 22 of our Paleo Challenge

Today is Day 22 = January 25th of our 30 day Paleo Challenge. almost thereToday you will post your success from Sunday 1/24/16.

Since we are almost near the end - please share with us how you feel? Are you meeting your goals that you set for yourself?

Under the E = points please share with us what you  have been doing to earn the 2 points.

Fitness Challenge Begins Today.

You will perform As many Up-Up-Down-Down Planks as possible today. For every 10 completed up-up-down-down  you will record 1 point. 10=1 Record and Report your scores tonight before midnight. Try and stay as consistent as possible with this task. 

Along with this challenge you will perform  Wall Sits. You will hold the wall sit as long as possible and rest when you need to. When you are resting the clock stops...and restarts when you get back down into your wall sit. For every 5 minutes of wall sitting you will record 1 point. 5=1 Report your scores tonight before midnight. 

You are all Winners!

Paleo Challenge Points Jan 2016

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Day 20 of our Paleo Challenge

Today is Day 20 of our 30 day Paleo Challenge. You will post points from 1/22. How is the sleep going? I find it very challenging because on the days that I work at most I get only about 6 hours sleep. I am really having to work at getting at least 7 or more hours on my off days. I take an occasional supplement to put me into a deeper sleep on my days off. My sleep is much better when my food is on target too! I am feeling so much better when I pay attention to my sleep. Here is an interesting soup recipe and article. I think I might try a small batch and freeze it when we need an immune booster. http://www.stayonthehealthypath.com/garlic-soup-a-hundred-times-more-efficient-than-antibiotics/

This is one of my favorite weekend recipes http://crossfitstar.com/2013/01/18/sheppard-pie-aka-cottage-flower-pie/ It does not last long in my house.

 

 

 

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Day 19 or our Paleo Challenge

Today 1/22 you will post your points from 1/21.

Fitness Challenge

Today you will perform As Many Push ups As Possible today Day 19 and  post your reps by midnight tonight.

Click HERE to see what counts as a proper push up. This style of push up counts as one (1) rep. no sagging of the knees, hips, or torso. Be honest about your good work.

The modification for this exercise is going to your knees. For every 3 modified push ups you count as (1) rep. All the same standards apply.

Don’t get sloppy. work on form and technique. Good Luck!

 

 

 

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Day 18 of our Paleo Challenge

Welcome to Day 18 of your 30 day Paleo Challenge. Today January 21st you will record your points from 1/20/16 by Midnight. (As a reminder I will not except posts after Midnight) 

Tell us how many ounces of water you drank yesterday.

15 reasons to start your day with lemon water READ ON

If you are eating Lara Bars - skip them....give these a try? Raw Coconut, Orange and Date Bars with Pink Himalayan Salt - by Healing Family Eats

SQUATS!!! Today you will squat 1000 times. For every 2 squats = 1 point. You will squat a 1000 times for a total of 500 points. Be sure to post your scores by midnight tonight! GOOD LUCK!

perfect-squat

 

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Day 17 of our Paleo Challenge

Today is day 17 - 1/20/16. Congratulations you are almost there! Today you will post points from Tuesday January 19th.

Here is a great article on How to Stay Paleo when you are tired and stressed out. 

Breakfast on the Run? There are some choices here that you can do as breakfast, lunch, snacks, and dinner. Great article for posting to your favorites!

How to eat out Gluten Free

Ready for a challenge? Today you will Lunge! You will lunge for 1000 steps.  You earn 500 points for this challenge. Post your 1000 lunge steps for a total of 500 lunges before MIDNIGHT tonight. To Count your lunges - start with the right leg and then the left leg = 1 lunge. They do not need to be weighted like in the picture.

GOOD LUCK!

lunges-with-weights

 

 

 

 

Paleo Challenge Points Jan 2016 Here is your leaderboard standings

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Day 15 of our Paleo Challenge

Today January 18th, is Day 15 of our Paleo Challenge.

This is where you will post your points from January 17th. Only post points that are earned or left.

Please post in the comments box how many hours of sleep you got last night.

Does anyone not have access to a jump rope?

Need an easy soup idea? - I love any variation of this soup it is so quick and simple and so tasty

Try my recipe for Chicken, Sweet Potato and Kale Stew. It’s one of my favorite ways to eat turmeric.

Ingredients:

  • 1 large onion, diced
  • 1 tbsp olive oil
  • 4 (4-6 ounce) chicken breasts, cut into 1-inch pieces
  • 3 celery stalks, diced
  • 3 carrots, diced
  • 2 tsp ground cumin
  • 1 tbsp smoked paprika (this stuff is so addictive, I love it!)
  • 1 tbsp ground turmeric
  • 2 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 5 garlic cloves, minced. (Remove the green stem. It will taste better. Read how and why HERE)
  • 3 cups sweet potatoes, peeled and cut into 1-inch pieces
  • 8 cups organic vegetable chicken broth
  • 4 cups dinosaur or regular kale, washed, stemmed and torn into pieces
  • 1 lemon, juiced
  • optional salt and pepper to taste

Read more about this recipe here

This is your chance!!!! New Challenge IF and ONLY IF you have a score of 1,300 points or less you are illegible  for this burpee challenge. IF you are a challenger that has 1,300 points or less you will post your burpee reps before MIDNIGHT tonight 1/18. Good Luck!

 

 

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