Category: Uncategorized

Chronic Inflammation and Weight Gain

Chronic inflammation has been my story for the past two decades.  It gradually crept up on me and then ruled my life.  Simple every day things I could no longer do like laying in bed, drawing my legs up and then letting them flop to the side.  The tendons in my groin area would hurt like heck.  Even bringing my arm around to wipe my own butt became a painful chore.  The chronic inflammation and weight gain became the new norm.  Does any of this sound familiar to you?  Does standing at the sink bring about back pain?  When you bend down to pick up something from the floor, is it difficult or impossible to get back up again without holding on to something???

There Is A Solution!!!

I’m here to tell you that it is NOT IMPOSSIBLE to take control of your life again.  It’s been a fight.  The struggle is real!  But, lifestyle choices DO matter!  They make a difference.  I am now in my 60’s and feeling better than I have for many years.  I can do things now that I couldn’t do 10 years ago; little things that are HUGE to me!  I’m still a work in progress, but the progress that I have made has motivated me to continue making the changes in my life that reduce inflammation, weight gain, and chronic pain.  Let me share a few of my findings.

Elimination Foods

It took a lot of determination, but it was WELL worth the effort.  For 30 days, I eliminated all wheat products, all dairy products, all citrus, all chocolate, all alcohol, all spicy foods, all tomatoes, all onions/garlic, and all strawberries.  Yes, I know it sounds like a BIG drag BUT, in about 4 days I had found alternatives for everything.  😃 I didn’t limit my caloric intake, necessarily, I just didn’t eat these foods and I WASN’T HUNGRY!  It took about two weeks and I noticed that my inflammation issues had drastically reduced.  Not completely eliminated, but my pain level was W A Y down!

RE-INTRODUCING FOODS

Wheat

Since I LOVE bread, I tried eating a slice initially.  JUST ONE PIECE caused almost immediate pain in my esophagus. It was a BIG BUMMER, but having NO PAIN was more important to me than that slice of bread.  A couple of weeks later I tried a half slice.  It still made my swallowing difficult.  So, there was a definite correlation between wheat and my inflammation.  If it wreaked havoc on my esophagus, who knows what other issues it was causing my joints!?!?  There’s this cool book called, “Wheat Belly”.  It was VERY enlightening and informative about modern-day wheat and the negative effects it can have on our bodies.  I would DEF recommend reading it.  You can find it here.

Dairy

Yes, I’ve heard that dairy can help reduce inflammation, BUT not in me!  After determining that I could no longer eat wheat, I tried dairy again.  What I found was it produced an inflammation in my sinuses which caused me to snore.  In the early morning it took about an hour to clear out my lungs.  I was constantly clearing my throat.  It was pretty annoying.  I went back and forth on the dairy trying it and then laying off of it.  When off, I found I could sleep on my back with ease.  No snoring.  (which my significant other was SUPER happy about!) No more breathing issues.  No more constantly clearing my throat in the morning.  YAY ME!  There are plenty of other non-dairy options to choose from.  I’ve fallen in love with a couple of nut milks. I especially LOVE the Forager Cashewmilk Yogurt.  I don’t feel like I’m missing out at all!  In  fact, I feel like I’m  treating myself to something special! 😃

Citrus

I re-entered citrus fruits back into my diet.  They have pretty positive anti-inflammatory reviews.  AND, YAY ME AGAIN!!!  They don’t seem to bother me at all.  I just make sure I don’t eat citrus in the evening in case it causes a reaction like acid reflux.  Acid reflux can be a big deal in the evening, if you’re not careful, and citrus has been known to aggravate it.  BUT, that doesn’t stop me from having an orange mid-day once or twice a week …guilt free!  Whew!  Boy am I relieved!

Chocolate

I’ll admit it.  I LOVE 💖 chocolate.  So, it was tough to let it go for a full month.  Which is why after only three weeks I snuck a few cacao nib sprinkles on top of my Cashewmilk Yogurt. 😍 There were NO negative side effects, so I kept them in my diet.  There’s no sugar in them at all, but there’s something about that “crunch” that is sooooo satisfying.  And, I swear, they taste sweet! I haven’t eaten any chocolate with sugar at all since I quit.  These cacao nibs satisfy my chocolate cravings immensely!  Also, I use a couple of teaspoons of the cacao powder in my smoothies.  It’s a GREAT way to get that chocolatey craving without the sugar.

Alcohol

I’ve really struggled with this one!  I love to unwind in the evening and have a glass of wine at dinner.  If it’s been a particularly stressful day, I’ll sip down two.  I’ve been back and forth and back and forth.  On and off.  What I’ve found is that if I drink a couple of nights in a row, (one to two glasses in the evening) my hip joints pay for it.  I’ll wake up in the middle of the night with hip joint pain. There’s an article here that I’ve found to be QUITE accurate.  It lists 5 ways alcohol can negatively effect your joints and your muscles.  Check it out when you have an extra moment.  I do have a fun solution that will be a GREAT Emotional Boosting alternative instead of that glass of wine! 😎. (coming soon in my Shop) Available October 1st 2021!

Spicy Food

If you have an acid reflux issue, this should be a NO BRAINER!  I use to buy hot salsa instead of the medium or mild types.  I just LOVED the extra “kick” it had in it.  Yep!  I gave that up.  It just wasn’t worth the pain that came with it.  The bottom line is, I just had to Change My Attitude about food!  Once the pain started diminishing and the weight started inching downward on the scale, I had a LOT of positives to be thankful for and it was SO MUCH EASIER to focus on THAT instead of what I could no longer eat.

Tomatoes

Since these are a little acidic I eliminated them for awhile.  Once I started eating a few again, I didn’t notice any negative side effects.  Soooooo, I’m keeping them in my diet.  They are in the night shade family, so some people might find them inflammatory.  It’s good to eat a few and then eliminate them and see if you notice a difference or not.  We are all individually different.  There is no “one shoe fits all” when it comes to eating.

Onions/Garlic

These are highly touted as being SUPER good for you and as an anti-inflammatory food.  However….. I eliminated them for awhile (doctor’s orders) because of a higher inflammation-trigger status for some.  What I noticed when I re-introduced them into my diet is, I can only eat them in small amounts.  Too many created heart burn.  Oh well, being moderate isn’t a bad thing, right?

Strawberries

Here’s another one that has great reviews as being healthy but they DO have a little more acid in them.  So, I eliminated them for awhile.  Once I reintroduced them back into my diet, I didn’t notice any additional side effects.  They have now landed in my smoothies! 😃

The Bottom Line

Although chronic inflammation progresses silently, it is the cause of most chronic diseases and presents a major threat to the health and longevity of individuals.  I might of started this elimination diet a little later in life, but better late than never!  You’re never too old to try and turn your life around!  I’m 60 at the moment I’m writing this blog and I can attest to the fact that this elimination diet works!  I feel better!  I have less pain and I’ve lost almost 30 pounds in the past five months.  Maybe some of you don’t need to lose the weight but do you need your joints and muscles to move better with less pain?  If so, give it a try!  You might be pleasantly surprised!

Lots of love,

Sarah💕

Join the Subtract the Years Journey!

Anti-Inflammatory Boosters…Tea!

Ok, so you’re eating pretty healthy, drinking plenty of liquids, losing weight, but STILL inflammation seems to plague your body!  Inflammation in the joints as we age can be a BIG reason why we just can’t do the things we use to.  It hurts when we stand at the sink too long doing dishes, or when we bend down to tie our shoes, or pretty much ANY activity that we use to take for granted and now, OMG!  Maybe all we need are some Anti-Inflammatory Boosters…Tea!  Let’s look at the top three (in my opinion) anti-inflammatory teas!

Dandelion Leaf & Root Tea 

The dandelion is more than just a weed!  It’s been used for many home remedies in Europe and Asia for centuries.  Natural anti-inflammatory and antioxdant compounds such as taraxasterol are abundant and help combat inflammation.  I LOVE a cup of hot Dandelion Leaf & Root Tea in the morning!  It’s soooo soothing and relaxing!  Enjoy a cup for an anti-inflammatory boost! 🧡. Watch the video below to see just how EASY it can be! 😃

Ginger Tea 

Ginger is well known for it’s many health benefits.  It’s high in a substance called gingeral which has powerful antioxidants and anti-inflammatory properties. As a result of the anti-inflammatory effect of ginger, it can reduce muscle pain after intense physical activity and it can even help with joint and stiffness from Osteoarthritis.

Simple Ginger Tea Recipe (Fresh is always the best)

  • Cut up 1″ slice of clean, fresh ginger
  • Boil in 1 cup water for 5 to 10 minutes (depending on desired strength)
  • Remove ginger and pour into cup
  • Add a slice of lemon

Turmeric Tea 

Last, but not least, the turmeric spice is a powerhouse for destroying inflammation!   Studies have shown that it’s substance, curcumin, is responsible in this inflammation fight!  So, pour yourself a nice hot cup of this golden-hued tea.  It’s DELICIOUS either with milk or water.  Here are a couple of recipes you might like to try below:

Turmeric Tea With Milk

  • Heat to almost boil 1 cup nut milk (I like full-fat coconut milk)
  • Stir in 1/2 teaspoon turmeric powder
  • Pour in cup and sprinkle with black pepper and cinnamon

Turmeric Tea With Water

  • Heat to boil 1 cup water
  • Stir in 1/2 teaspoon turmeric powder
  • Add a couple squeezes lemon
  • Add a sprinkle of black pepper

As so many of us age into our 50’s, 60’s and beyond, finding an anti-inflammatory booster may be just what we’re looking for!  So, instead of reaching for that cup of coffee in the morning, why not steep up a nice, hot cup of delicious anti-inflammatory tea of your choice?  Try them all out and pick a favorite or just have fun and change them up every week.  After all, variety is the spice of life and can reap BIG benefits in our journey to Subtract the Years!

Give yourself a HIGH-FIVE as you lead by example on your quest to better health and happiness!

Love to all,

Sarah🧡

Natural Remedies for Crepey Skin

Most of us LOVE to get out in the sun to take a walk on the beach, a swim in the pool, or weeding and planting in our garden.  The outdoor activities that we enjoy can be endless.  But, as we age, one of the biggest side affects of being awesomely drenched in the sun is crepey skin.  Are there ways to alleviate this effect?  Yes!  Fortunately, there are some Natural Remedies for Crepey Skin. Let’s check some of them out.

 

Honey

Honey is chalked full of anti-aging antioxidents and biochemicals that combat the oxidative stress which produces crepey skin.  Honey’s properties hydrate and replenish the depleted skin.  Giving it a much more youthful appearance.  Mix the following:  Half a teaspoon honey, half a teaspoon turmeric and half a teaspoon sour cream.  Rub this mixture onto the top of your hands or wherever your crepey skin is prevalent.  Let dry.  Rinse with warm water.   Pat dry.  Apply the following: one teaspoon of Jojoba carrier oil mixed with 3 drops of Apple Seed Essential Oil. Massage thoroughly into the skin.

Apple Seed Oil, Why?

“Apple seed oil has compounds that enhance collagen synthesis in the skin health. It activates the collagen as well as its production that makes the skin firm and youthful.” It blocks UV damage, increases cell turnover, hydrates the skin, and just gives the skin an overall more youthful appearance. 

Milk Bath

Yes, of course everyone talks about Cleopatra and her milk baths.  But, seriously, she was on to something!  Milk is actually filled with lactic acid.  Lactic acid sloughs off dead skin cells, smooths the skin by diminishing fine lines, and leaves the skin feeling silky but not oily.  You can use many different kinds of milk including powdered milk but, I personally like buttermilk since it has an abundance of lactic acid.  Here’s a recipe I like to use:  2 cups buttermilk, 1/2 cup baking soda, 1 teaspoon jojoba oil, 8 drops of rose essential oil.

First…light some candles for some ambience.  Fill your tub halfway with warm-hot water, add the milk bath recipe and swish around to mix.  Add a little more warm-hot water.  Soak and relax for 20 to 30 minutes.   It really is divine! ❤️.  AND, your crepey skin will thank you! 🤗

There are other options to help alleviate the effects of crepey skin, but these three were my top go-to Natural Remedy options.  They seem to be very effective and nourishing for the skin as well as the soul.  What’s not to love about that? 😍

I hope you’ve enjoyed this weeks blog.  There’s lots more to come on this journey to Subtract the Years! 😃

Lots of love, 🥰

Sarah

Lunch Smoothie for a Mid-Day Boost!

If you’ve had a tough morning, it might be time to get a lunch smoothie for a mid-day boost!   I get it!  The daily grind can sometimes wear you down to the nub and you’re emotionally SPENT by noon!  🤯  It might be tempting to grab something calorically dense that will initially raise your serotonin levels.  But, what should you do?  Give up and go home?  Nope! Unless you work from home.  😃 If you do, take a break and head to the fridge/pantry and pull out those smoothie ingredients.  Like what?  Glad you asked!

Smoothie Staples to Have at Home!

Greens……Spinach, kale, bok choy, chard.  The powerhouses!  2 cups.

Protein/Multi Collagen…… Multi Collagens are best.  Make sure they have Type I, II, III, V, and X with MSM, Glucosamine & Chondroitin.  I use Alaya Multi Collagen.  You can buy it here.

Frozen Fruit…… Berries are best!  Blackberries, rasberries, blueberries, and strawberries.  Bananas have that extra natural sugar.  (easy on the bananas, though, a half banana is all you need)

Nut Milks…… Almond Milk (unsweetened), cashew milk (unsweetened) are rated the most nutrient dense. Plus, they are easy to store!

Spices and Flavorings…..If you want some extra zing try adding fresh or ground ginger and turmeric, cinnamon, cloves, or nutmeg. You could also add extracts, like a touch of vanilla, almond, or orange.

Here’s what I did after a Stressful morning today…video below!

Smoothie Recipes – Great for the Skin and Your Mood!

All those greens, berries, nut milks, proteins, collagens, and spices are chalked full of energizing vitamins, minerals, and antioxidants.  They rev the metabolism and boost your spirits.  And SUPER awesome for your skin!  Click here to find 9 green smoothie recipes you’ll actually enjoy!

Needing a Little Extra Boost?

Sometimes when life is EXTRA tough, I have my go-to healthy dessert option.  A mix of protein and natural “sugar” in a Fruity -licious dessert bowl!  The recipe can be found here.  It has never let me down yet!

It’s a great mood booster and satisfies that sugary craving all at the same time!  It’s a win-win combo!

So, make it a point to NOT let life’s stresses get the best of you.  There are lots of healthy, delicious and satisfying options out there that will boost your mood and lift your spirits! Let’s stock that fridge and pantry with those healthy options!  Your mood and your skin will Thank You!

Let’s Subtract the Years Together!

How to Curb Those Munchies!

Are those late evening snacks sabotaging your goals?  Other members in your household are eating crackers, chips, and cookies after dinner and you just really NEED a snack, too!  Don’t despair! There are LOT’S of alternative SATISFYING options out there!   Options that will satiate your cravings and teach you how to Curb Those Munchies!  (the sabotaging ones, that is)

Bone Broth to Curb Those Munchies!

What?  Yep!  Just one cup of delicious bone broth to sip on can be extremely satiating.  It has 10 grams of protein per cup and protein is a known appetite suppressant.  Mix it up with organic chicken bone broth or grass fed beef bone broth.  Add a little bit of Himalayan salt and a dash of pepper or spice it up with some chopped green onion or chives and sprinkle in a bit of cilantro or Pineapple Sage.  It’s SUPER satisfying and you can truly feel guilt free!  What’s not to love about that?  So, when the munchies hit, SIP AWAY!

Can’t get grass fed beef bone broth where you live?  Or organic chicken bone broth?  Not to worry!  You can always make your own.  Just go to your local grocery and ask if they have any grass-fed marrow bones available and if not, when will they be getting them in.  You can then use my recipe here, and freeze your broth in one-cup containers for nightly use or whenever you get the munchies!  (in this case, the sippies!) 😋  If you don’t want to take the time to make it, you can always purchase the organic, grass-fed and delicious on-the-go packets from here.  Just put the packet contents in a cup, add hot water, and voila! Easy-peasy!

Non-Starchy Veggies to Satiate that Appetite!

“I don’t want to snack on veggies!”, you say. But cooked right,  they can be VERY satisfying!  These low-carb vegetables are high-volume foods.  They are full of fiber and water and can fill you up fast!  If you brush them lightly with oil, then grill them al dente, sprinkle with Himalayan salt and pepper, put them on a platter and then crunch away while you watch your favorite TV show!  My favorites are gilled asparagus, grilled tomatoes, grilled zucchini,  and grilled peppers.  Make a couple of batches ahead of time and put them in the fridge.  After dinner, throw them in your toaster oven for five minutes to warm and crisp up.  Bet you can’t eat the whole platter!  😃

Dark Chocolate to Hit the Spot!

Believe it or not, according to a study by the Department of Internal Medicine at Reinier de Graaf Group of Hospitals in the Netherlands, eating or smelling dark chocolate (85%) reduces the hormone, ghrelin.  The ghrelin hormone acts to stimulate appetite, so reducing this hormone is GREAT for curbing the appetite!  Not to mention it has a little caffeine and fiber in it, all positive things for suppressing appetite!  PLUS, a little dark chocolate makes you feel like you’re cheating a little.  It gives you the “Ohhh yea, I just had some sugar!” effect.  SO, having a couple a chunks of chocolate after dinner, helps to Curb Those Munchies!!!

There are lots of options to choose from when you NEED to munch on something.  These are my Top Three Go To’s when the “Munchie Urge” hits!  Enjoy!!!

I’ve learned that it’s not about perfection, it’s about progress.  It’s about learning to compromise when it isn’t counterproductive.  It’s about learning to SATIATE THOSE MUNCHIES RESPONSIBLY!!!  And when you do, It will be a great feel-good moment – over and over again!

YOU GOT THIS!!!

 

 

 

Motivation to Continue! Three Additional Pitfalls!

So, last week I posted three common pitfalls to NOT making your Subtract the Years goals. This week I’m giving you the Motivation to Continue – Three additional Pitfalls to avoid!  We all need to find those hidden obstacles that hinder our progress in getting where we want to go.  Our little habits that get in the way of accomplishing our dreams.  What could some of these be?

Sitting at a Desk ALL DAY?

Ok, so you go to the gym for an hour each weekday, but your progress is REALLY SLOW.  A BIG culprit for NOT losing those extra pounds could be all that time spent at your desk. Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful.  It isn’t just the added weight gain, (which is bad) but our muscles weaken which can cause lower back pain, neck and shoulder pain not to mention shortening of our tendons and ligaments which can cause us to NOT want to work out because we DON’T FEEL GOOD!  It can be a vicious cycle!  Here’s what I’ve done:

  1.  Set up my Fitbit to beep when I haven’t moved around enough every hour.  Within an hour it beeps and reminds me how many more steps I need to walk to stay healthy and feel good.  Now some of you might find that annoying BUT, I really try and focus on the positive!  Fitbit is trying to motivate and encourage me to be my healthiest, best self!  How can I hate that?!?! Besides, I need all the loving support I can get and Fitbit NEVER criticizes me! 😍

So the bottom line is, even if you don’t have a Fitbit, your phone has a timer on it or there are other devices that do the same thing.  Just find a “reminder device” that works for you!  It’s super important to stand, stretch, and MOVE for at least 200 steps (or 2 minutes) every hour on the hour. The dividends can be HUGE!  These dividends can include the Motivation to Continue with your healthy goals!

Not Sleeping Enough?

Believe it or not, trying to do too much in a single day and cutting into your sleep time is well linked to weight gain. Our modern day life always seems to be filled with “must-do” agendas.  Our jobs, our families, our projects, our friends, the list is endless.  All these things are important BUT, there is a time and place for everything and everything in it’s place.  That includes YOU! 

An article from Sleep Foundation states,  “Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, research has shown that losing sleep while dieting can reduce the amount of weight lost17 and encourage overeating18.”

WOW!!!  So, if I sleep an extra hour or so a night, in addition to watching what I eat, I will be able to reach my goals a LOT sooner!  How motivating is that!?!?  😃🎉😴.  Here’s what I’ve done:

  1.  On my iPhone I’ve edited my Sleep Schedule to remind me to go to bed at a reasonable time every evening and to get up early every morning. Making sure I get my 7-8 hours of shut-eye nightly!  Under Additional Details on my phone, I have the Sleep mode set automatically to turn on DO NOT DISTURB to reduce interruptions.  (You can give certain callers permission to break through Do Not Disturb in Settings in case of family emergencies, if you want). For you Android users out there, Android has a “Bedtime Mode” very comparable to Apple’s Sleep Schedule.

So, try and remember that it’s important to Enjoy Life to the Full, which includes a FULL NIGHT’S SLEEP!  And, with that FULL night’s sleep, you’ll be able to live your life to the FULLEST!

Is Stress Your Weight-Gain Culprit?

Yes, I know, we ALL have stress.  Life and stress seem to go hand in hand.  But, does excessive stress really play that big a role in maintaining an unhealthy weight?  The direct answer to that question, unfortunately, is, “YES!”  WebMD states, “Levels of “the stress hormone,” cortisol, rise during tension-filled times. This can turn your overeating into a habit. Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.”

Since we all have stress, it really isn’t about eliminating stress, but managing stress that’s the key.  There are many different ways to manage stress.  Here are a few things you can do when you’re feeling that extra stress level rising:

  • Stop what you’re doing to take a brisk 30-minute walk
  • Five minutes of deep breathing or meditation exercises
  • Prayer
  • Talk to a friend
  • Soothing music

Here’s what I do:

  1. 20 minute morning Face Yoga routine.  It’s soooo relaxing and soothing and really helps me to stay calm for most of the day.  It relaxes and tones my face muscles and starts my day out with a calming and positive mood.
  2. Prayer and reading a verse from the Bible.  Can’t live without it!  It’s a great way to keep everything in perspective!
  3. 30 minute afternoon walk after work.  It DEF helps me unwind before going home.

So, what’s your managing methods?  It’s good to take some time and think about what could work for you.  There are lots of options out there.  There isn’t a “one shoe fits all”!   We are ALL motivated to continue on with our goals when we find our managing inclinations!  What’s important is finding something that will work for you and then commit to it!  You’re worth it!

So, there we have it!  Between this post and the last post, we now have SIX possible pitfalls that can be managed successfully!  😃. When we overcome our weaknesses and commit to being the BEST WE CAN BE, then we WILL  have the Motivation to Continue on our journey of Subtracting the Years!

We Can Do This Together!  We Can Have the Motivation to Continue on our Subtract the Year’s Journey!

Motivation to Continue! – Your Lifestyle Choice

How are you doing?  Are there any bumps along your road?  Learning to accept that others are on a different path than you, can be difficult.  Your initial motivation to continue your Lifestyle Choice can be challenging for various reasons.  Your family still isn’t on board.  Work distractions are many, or you’re just plain bored!  It’s time to smooth out those bumps!  It’s time to reaffirm your goals! 

Common Pitfalls That Can Hamper Your Motivation to Continue On Your Subtract the Years Journey!

Progress Is Slow

That’s ok!  Perhaps you set your goal to lose 30 pounds in six months and you’ve lost only 10 pounds in five months and the past three weeks it’s been ZERO weight loss!  Don’t give up!  Just recalibrate your schedule! That’s what I’ve had to do this past month.  Here’s what I did:

  1.  Extended my weight loss goal date.  (Not a big deal.  I WILL get there!)
  2. Confided in my peeps who are on this journey with me.  They’re struggling too and are very supportive.  We ALL need encouragement from time to time.
  3. Re-read my WHY I’m on this journey.  I want to look and feel more youthful. I want to have MORE ENERGY to do the things I love!  Better never late but, better late than never! 😃

Exercise Routine Slowed Down – There’s Just NOT ENOUGH TIME!

It happens!  Life can get in the way.  So, every once in a while it’s good to look at what you do all day long.  Are there ways to simplify what’s in your daily activities?  Keep track of how much time you actually spend browsing the internet.  Or, keep a log of how much TV you’re watching.  You might find that extra time you’re looking for! 😃. Here’s what I did:

  1. Re-evaluated my exercise routine.  I realized that my walking has decreased.  So, I RE–committed to KEEPING my walking routine regular.
  2. Cut back on playing word-app games. (my guilty little pleasure!) 😌

Eating Habits Need Modified

Ok, you’re STILL not eating fast food.  You’re eating your veggies and lean meats BUT, if you’re being honest,  is there a food that you particularly crave that you might eat too much of that’s sabotaging your results? Let’s look at one example.  An article at Health.com explains the correlation of weight gain and sugar. In part it says, ‘extra blood glucose signals to your pancreas: “Make more insulin!” But the more you churn out, the easier weight piles on because insulin also encourages your body to store the extra sugar as fat.”‘ BUT, I’m Not eating PROCESSED SUGARS, you say.  That’s good!  But, there are many different types of sugars that could result in the same reaction.  Here’s what I did:

  1.  Looked at my sugar intake honestly.  True, I don’t eat processed sugars, but I was heavy into bananas and dried fruit.  😬
  2. So, I limited my bananas and deleted the dried fruit.  Then I upped (a little) the fresh blueberries and raspberries) Berries are low on the glycemic index.

Today was weigh-in day at WW.  I lost 1.8 lbs. this week, when the scale hadn’t moved in THREE WEEKS!!!  WHOOT!!! 🥳. RE-evaluation of these top 3 common pitfalls really seemed to help me out.  There are other common pitfalls that need to be evaluated, as well.  My next blog will feature those.

We all need to look at ourselves honestly and without judgment.  The Motivation to Continue Making Progress is based on making the needed adjustments in our life based on loving ourself.  Loving ourself helps us to love others.

WE can do this! 🧡🧡🧡

Face Yoga to Tighten the Skin!

Are you losing weight, eating healthy foods, and STILL seeing your face age quicker than you’d like?  Your fat cells are shrinking, but your skin isn’t keeping up?  I hear ya!  After a little research, I’ve seen and read some Very promising results with face yoga.  It turns out that practicing Face Yoga to Tighten the Skin, in addition to losing weight, eating healthy foods, and exercise works wonders to stimulate healthy and glowing skin.

Sagging Skin Reversed!

It takes a little patience, motivation and consistency BUT, it pays off!  I exercise the rest of my body for toned muscles, so why not my face?  Over the years I’ve gradually had sneak up on me saggy jowls, saggy neck, and droopy eye lids…why can’t I exercise THESE muscles so that they look great, too?  It turns out that you CAN!

How Does It Work?

By massaging light essential oils and serums in the skin and exercising the muscles of the head, face and neck helps to relax, smooth, and firm them.  This results in less wrinkles or lines.  It promotes firmer, smoother skin and helps keep me calm throughout the day.  I’ve visited numerous websites for information on the best techniques and I’ve settled on Danielle Collins, the Face Yoga Expert.  She’s so knowledgeable, thorough, and calming.  Just 20 minutes a day seems to do the trick. I personally am going for 20 minutes a day 4 days a week with the full regimen of 40 minutes a day for 2 days a week.  I want fast results!

Is Face Yoga Scientifically Proven to Work?

Yes!  Face Yoga has been proven to make you look 3 years younger in 20 weeks in a study by dermatologists at Northwestern University. The lead author Dr. Murad Alam  said, “Now there is some evidence that facial exercises may improve facial appearance and reduce some visible signs of aging. The exercises enlarge and strengthen the facial muscles, so the face becomes firmer and more toned and shaped like a younger face.”

The study was published Jan. 3 in the journal JAMA Dermatology. Click on the link above to read the full report!  Very encouraging!

I will DEFINITELY be adding another post about Face Yoga with my own results in the next few months.  I’m excited and am looking forward to this continued journey!

 

To live my life now to the fullest extent possible is my passion!  To imagine a brighter and better future is my goal!  Let’s go together!

 

 

 

Motivation to Continue! – Family Isn’t Supportive?

So, you’ve written out your plan for the beginning of the year.  You’ve set out a couple of motivational quotes where you like to hang out.  That’s a great start!  But, are you going to have that motivation to continue when your family isn’t supportive?  They SAY they support you, but then they bring home all the processed foods that they’ve always eaten and that you REALLY find tempting. The frozen pizzas, the Fig Newton cookies left on the counter after they’ve had a couple at dinner, the half a bag of chips left out after lunch.  It’s like those foods are TALKING to you!  Saying, “Come on!  Just have ONE slice, it won’t kill you!” Or, “You can have ONE Fig Newton bar.  It’s not the end of the world!”  Or is it???

Some very powerful and motivational tips to remember…

Make this Journey about YOU!

  • These are YOUR goals.  Make this about you and not others.  If it’s about YOU, you’re more apt to succeed.  Trying to impose your new and adjusted lifestyle choices on family members will more than likely just backfire.  If you forge ahead with YOUR goals, you become a Leader By Example.  You become the INFLUENCER not the imposer.  After some time goes by, you’ll be surprised how others can be more open to following your example!

Your New Permanent Lifestyle Choice is NOT a DIET!

  • Diets come and go.  But, A Lifestyle Choice is permanent!  Once you accept that and then meditate on that, a whole new world opens up to you.  It gives you no other options other than success! Once your family sees that, they more than likely will have greater respect for you.  But always remember… this is still about YOU and not others!

Find new PEEPS who have similar goals as yourself!

  • You can’t choose your family but you CAN choose your Motivational Support group!  It’s always more fun and encouraging to go on a Journey with friends who actually WANT to go with you!  😃  In today’s world there are so many options to choose from.  My personal choice is Weight Watchers. They have a “Connect” Social Media on their app which is ALWAYS supportive.  I’ve never experienced anyone (to date) that was discouraging at all.  There are other sites as well to check out such as Nutrisystem, Noom, Southbeach, and others.

Remember WHY you’re on this Journey!

  • So, you’ve written down WHAT you want to accomplish on your journey.  But, have you written down WHY?  There could be many reasons such as:
      • I want to feel good when I look in the mirror.
      • I want to have more energy to do the things I’ve always wanted to do.
      • I want to be more successful in my career
      • I want to improve my mental health
      • All of the above and MORE!

If you don’t have a clear WHY, you will find it a lot more challenging to stay Motivated, Determined, and Excited to continue on your new Lifestyle Choice.  Even if you’ve “fallen off the wagon” numerous times before, this year can and will be the start of a NEW YOU.

WE CAN DO THIS!

Writing in this blog is giving me encouragement to continue on MY journey.  I hope that those of you who read this post and all the ones to follow, will find a “mutual interchange of encouragement” here!  It is my goal to help motivate as many people as possible to reach their goals as well.

Stay tuned and LET’S DO THIS TOGETHER!

Motivation to Continue

Motivation to Continue

It’s a New Year. A time to rejuvenate my spirit, but where can I find the Motivation to Continue?  Have you fallen out of sync with your previous goals? How can you “get back on the wagon” with determination, incentive, and excitement? Let’s face it, 2020 was pretty tough for most of us.  2021, though, can and WILL be the rebirth of that spirit.  

There’s an old saying, “If you fail to plan, you’re planning to fail.”

So, to find that motivation what we need to do is, sit down and start writing down what we’d like to accomplish this year.  Separate the areas in your life that matter most to you.  My areas are:

Spiritual

Health

Work

Hobby

What are your areas in life that matter most to you?  

Try writing down no more than three things for each category to keep it simple and easy to remember.  Once that is completed.  Write down under each goal what you need to do to accomplish your goals.  Example:

Health

1.  Goal weight is…….

a. lose 5 pounds per month

b. use the WW app to keep track of what I eat and to stay focused

c. focus on skin and joint foods

2.  Walk 10,000 steps 5 days a week

a. walk 500 steps around the house when I first get up

b. set my alarm on my phone to remind me to start walking schedule (one or two alarms as needed per day)

Just the act of writing out a plan, in itself, will be a great start and can help give you the Motivation to Continue!

What is another area that can help KEEP you motivated??

Motivational quotes (one or two of your favorites) either hand written out or in poster form in your home office, bathroom, kitchen, really wherever you hang out; can be just the gentle reminder you need to keep those goals in focus and active!

There are many other ways to help keep that motivation moving.  Next week I will be posting additional ways to keep that motivational spirit strong and unbreakable!  Until then, get a jump start on the two items just mentioned above!

The Sky’s the Limit!

It’s Not Whether You Get Knocked Down, It’s Whether You Get Up!

Inspirational Quote By Vince Lombardi