6 Simple Actions to Take TODAY Toward a Healthier You: Number Four

I sit here writing again from my husband's hospital room.  After his heart catheterization showed no blockages requiring intervention, he is now here under observation while the doctor's try a new medication to keep his heart in rhythm.  One thing this confirms for us is that all of Jamison's hard work in cardiac rehab and with his diet changes is paying off!  I know that if it making simple changes can help my husband improve his health, it can work for you, too.

So far we've talked about meal planning, increasing you daily movement and drinking more water.  My fourth idea for you of a something you can do TODAY is eat fresh fruit.  I'm constantly asking my family - have you eaten any fruit today?  For me, I try to eat fresh fruit with every meal.

Homemade Pineapple Salsa to serve with

Barbecue Pulled Pork

What are the benefits that I've found from eating fruit everyday?

1. There are numerous health benefits to every kind of fruit.  For example bananas and cantaloupe are good sources of potassium.  Blackberries and apples are high in fiber.  Fruit is good for your overall general health, but specific fruits have been found to have specific benefits towards specific diseases.

2. Fruits are naturally sweet which helps curb any craving that you're having for something sweetened by sugar or an artificial sweetener.  Exchange your daily afternoon candy bar with an apple or a banana!

Celebrating my staff's success with fruit instead of

sweets such as cookies or donuts.

3. There are so many different types of fruit that there is always something new to try - plumcots, stair fruit, dragon fruit, rambutan, kumquat . . . the list goes on and on and on.  There are also plenty of new recipes to try that include fruit.   I love trying new things, especially food! 

Apple Nachos with Cashew Butter and Chocolate Chips

I have found that the key to increasing the amount of fruit that I'm eating is to make it easily accessible.

• Keeping a bowl of fruit on the kitchen counter.
• Cutting up fruit and placing it in baggies or containers that I just grab out of the fridge.
• Carrying fruit with me (You can always find an apple, pear or orange in my purse!).

Making healthy choices doesn't have to be hard or complicated.  Even the simplest action - like eating some strawberries or a plum - can have benefits to your health.  Give it a try!

6 Simple Actions to Take TODAY Toward a Healthier You: Number One

My husband's heart attack was one heck of a wake up call that it was time to analyze the choices I was making when it came to my health.  For the past nine years I've been running and going to Zumba and lifting weights and cooking healthy foods, but nine years is a long time and I had started to drift a little.  Plus, life changes a lot in nine years.  My old basket of tricks was not working like they used to. 

On a positive note - It's been eight months since his heart attack and while I'm still anxious about whether or not another heart attack will sneak up on us and my stress level feels through the roof most of the time and I'm so incredibly tired all of the time, I'm proud of myself that I've maintained a focus of making healthy choices. I guess after a heart attack, how could it not?

If you are reading this than I imagine that you, too, are juggling many balls in the air.  You know those juggling routines where someone starts to juggle three balls and then someone throws in a fourth and a fifth and a sixth?  You watch amazed at how the juggler is able to keep so many balls in the air.  At the same time, you're wondering what's going to happen when the next ball is tossed in.  What will be the juggler's limit?  That's how I feel.  I'm working very hard to keep all of my balls in the air.  If one more ball is tossed in or if one ball goes out of sync, it's going to be all over.

So how do I keep my healthy choices ball in sync with all of the other balls that I'm juggling?  Answering this question forced me to pause and analyze how things were going - what habits needed to be added, what habits needed to be tossed our and what habits need to be tweaked a little bit.

Since February, I've been telling people - begging people -  to let our wake up call be your wake up call.  Over the next week, I want to share with you seven simple things that I am doing in my crazy life to continue to make my health a priority.  So here we go with number one . . .

Meal Planning is VITAL to my being successful in making healthy food choice.  

Meal planning is a simple task.  It can take as much or as little time as you want it to, but the benefits of meal planning are HUGE!  You will feel more in control rather than wandering aimlessly through the grocery store so you are more likely to make healthy choices.  You're stress level will be greatly decreased because what you're serving for dinner is one less worry.  You'll be more likely to stick to your food budget and waste less food because everything you put in your shopping cart will have a purpose.

I normally get my meal planning done during a break at work.

I've been planning my family's meals for years.  Having a plan in place helped me avoid last minute trips through the drive-thru or picking up a pizza on my way home.  Meal planning is actually one of my favorite things to do.  Looking through old cookbooks, cooking magazines and Pinterest to find delicious recipes to try.  Coming home and cooking was a way for me to relax after a busy day.  At this stage in life, however, that feeling of relaxing went out the window and meals have been adding to my stress.  So I still plan our meals every week, but I've made two key changes:

1) Cook two meals over the weekend to last me the entire week.  Seeing as I am currently often out of the house for breakfast, lunch and dinner, I need to have things to grab out of the fridge and throw in my lunchbox.  I still have the joy of looking up new recipes to try.  Instead of trying them on my family, I just make them for myself.  On the weekend, I cook my two meals and then divide them into containers for the week.  For example, this weekend I made Chicken Vegetable Soup, a Barbecue Beef Roast and six baked potatoes.  Luckily for me, I don't get tired of eating the sane thing multiple times in one week!  And selfishly, I can prepare meals that I like, but that would send my family running from the table.

I couldn't live without my crockpot!  This is simply three chicken breasts,

peppers, onion and a jar of spaghetti sauce.  YUM!!

2) Introduced my family to OYO Nights (aka On Your Own!).  Between my daughter working and  going to school, my husband managing his multiple medical appointments, tests and therapies and my working three jobs it got nearly impossible for me to cook for us as we are never at home all at the same time or by the time dinner was ready it was 10PM.  I love cooking for my family!  It's one way that I express my love for them.  But in this season of craziness, I realized that cooking for my family every single night of the week is not a reality.  Now when I write out my menu for the week, there will be several OYO nights.  I make sure that the kitchen is stocked with the ingredients that they need to make a dinner that they will like, but after that it is up to them.

These may seem like two simple ideas, but I'll tell you - it took me several weeks to figure how to juggle healthy meal planning, healthy meal prep and this season of crazy schedules.  Since I made these changes, I feel so much more relaxed and I have time to make additional healthy choices which had been dropped from my juggling act.

One thing you can do for your health is take a little bit of time to plan out what you're going to eat over the next few days.  That time you spend will have great benefits in the long run!

Happy planning!!

Words of wisdom from my dad!  

5 Steps to Kick Off a Life of Healthy Choices

Six months ago my husband survived a massive heart attack.  That was our wake up call that we had to make some life style changes.  There was no waiting for next week or after the holiday or until he finished cardiac rehab.  Change had to happen.  The time for change was now.

picture from Adventures in Medicine

We've been encouraging our family and friends to let our wake up call be their wake up call.  Don't wait for your own crisis because your crisis may not end the same way that our crisis ended.  It's easy for us to say that - you should change.  The hard part is actually making the change. 

To help you start your journey of healthy choices, here are five simple steps that can set you up for success.

1. SET A GOAL
Setting a goal determines the direction you are going.  It gives you something to aim for.  If living a life of healthy choices is new to you, I recommend you set one simple goal.  Your goal should be a SMART one (see image below) with a deadline that is one week to one month away. 

Let me give you some examples:
     I'm going to exercise every day for the rest of the my life.  (Attainable?  Probably not.)
     I'm going to exercise three times a week for the next four weeks.  (SMART goal!)

     I'm never ever going to drink pop again. (If you drink pop every day, this may be tough.)
     I'm going to drink two glasses of water a day for the next week.  (SMART goal!)

     I'm going to eat healthier.  (Specific?  rather a tad vague.)
     I'm going to eat a piece of fresh fruit everyday this week.  (SMART goal!)
     I'm going to try one new healthy recipe a week for the next month.  (SMART goal!)

The thing that I love with starting your journey with a simple SMART goal is that you will be encouraged by a quick success and can set a new goal (or set the same goal again).  A simple SMART goal propels you forward toward your ultimate destination which is a healthy lifestyle.

2. WRITE YOUR GOAL DOWN
The physical act of writing your goal down makes it real and provides you with a layer of accountability.  Post it on your bathroom mirror, in your car, on you computer, on your refrigerator or all of those places.  You want it be somewhere you are going to see it throughout the day.  Another great spot recommended by one of my favorite people - Bobby Bones in his book Fail Until You Don't - is to make your goal the screen saver on your phone.  How many times a day do you look at your phone?!?

This is an excellent book!  It's available on Amazon and
at most other bookstores.  I highly recommend it!

   
3. SHARE YOUR GOAL WITH SOMEONE ELSE
You've set your goal.  You've written your goal down.  Now I recommend that you tell someone your goal.  Not just anyone - someone who will encourage you, celebrate with you when you succeed, hug you and push you back on your path when you mess up (because, let's be honest, you will and that is OK).  Having a support system is SO incredibly important.  I am fortunate to have an amazing support system.  My friend Dana guides, encourages and pushes me.  My friend Michelle sends me the funniest gifs that keep me going.  My friend Justin is the one I'm always trying to keep up with and beat during our workouts.  My mom listens to me.  My husband is faithfully by my side with a high five or a much needed hug.   You know what?  This support system didn't build itself.  I asked them to help me.  I asked them to be a part of MY Team.  This can be hard.  You may not be one to accept help or you may be embarrassed that you need the help or you may think you don't need help.  Trust me - we all need help when it comes to making changes in our lives.  So start with one person. Choose one trusted person and ask them to be your cheerleader.

4. GET STARTED
I think that this is the hardest step.  Now you need to actually take action and do it.

You said that you were going to walk around the block three evenings this week.  But it was a rough day at work and the couch is so comfortable and you're tired.  Come on - get up and do it! 

You said that you were going to pack your lunch this week instead of ordering out.  It's Monday and everyone is ordering from your favorite Chinese restaurant.  You'll just start next week.  No big deal, right?  Come on - You can do this.  It's five days.  That's it.  Five days. 

There are times when I've need to talk to myself out loud. 
"Come on Lisa.  Get up." 
"You can do this Lisa."

Once I get moving, I'm good.  As soon as I step out the door and that fresh air fills my lungs, I'm ready to go.  As soon as I bite into that crisp sweet apple, my craving for fast food grease goes away.  The key is take that first active step to get yourself moving.

picture from Ready Set Go Spirit

     
5. CELEBRATE YOUR SUCCESS
Since your goal was a SMART one, you have a deadline.  Once you reach that deadline - celebrate!!  It could be a high five, a hug, pumping your fist in the air, sending a text message to your cheerleader and getting a great one in return or doing a happy dance.  You went a day without visiting the office candy dish.  ALL RIGHT!!  You went the entire week without hitting up the drive thru for a sweet tea.  YES!!  You and your family went for a walk after dinner three nights this week.  YOU'RE AMAZING!!

VICTORY!!

What do you do now?  You do it again!  Set that goal again.  And then again.  And then again.  Pretty soon that goal of drinking water or exercising or eating a vegetable with every dinner has become a healthy habit.  You're ready to focus on another area of your life. 

What if you didn't reach that initial goal that you set?  That's ok.  Try again.  If it still doesn't work, evaluate your goal.  Is it too big?  Is it too vague?  Is it an area of your life that is just too hard to change right now?  Set yourself up for success. 

Change is hard - but you can do it.  I know you can.  Just give it a try.

I have this posted on my desk at work to remind myself to
keep pushing myself on this journey of change.

Don't Wait for Your Wake Up Call

It's been five and a half months since my husband's heart attack.  Since then I've joined multiple groups on social media for people who have survived heart attacks and for those working hard to make a healthy life style change.  One common phrase that sticks out to me is "This was my wake up call."

I've also read multiple research articles that discuss the incredible value of living a healthy lifestyle.  Reducing sugar intake.  Increasing physical activity.  Drinking water.  Eating fresh fruits and vegetables.  Research is finding that even if you have a genetic predisposition to things like heart disease and diabetes, making healthy life choices can lower your risk of developing these conditions.  (Please note that there are situations when living the healthiest of lifestyles cannot prevent these diseases.  I've read many many stories of people who are as healthy as can be and yet find themselves in the ER with a heart attack.)

If that is the case, why are so many of us waiting for the crisis moment to be our wake up call?  Denial?  Lack of knowledge?  Laziness?  Low self-worth?

I don't think people realize how much that crisis moment changes your life - physically, emotionally, mentally.  These crisis moments can also impact your personal relationships, your job and your social life in very dramatic ways.  You have anxiety.  You can't sleep.  You've lost control of changing your life style because now it is truly a life and death situation.  You're on a ton of medications which blows your budget out of the water.   You're down on yourself because you read somewhere or heard someone mention the impact that healthy life choices will have on your life, but you blew it off and now here you are in this mess.

So I encourage you . . . no I'm not encouraging . . . . I implore you to not wait for that wake up call.  Don't wait for the crisis to happen to add healthy choices to your life.  Do it TODAY!  Be kind to yourself - change is hard.  Start small - buy a bag of carrots and eat half carrots half chips with your lunch, go for a walk around the block, exchange two cans of pop today for glasses of water.  Every great journey starts with that first step.

One of my favorite illustrations that frequently pops up on Facebook.

From my perspective, the benefits of living a healthy life don't even compare to not focusing on your health at all.  I still eat donuts - I have one instead of four.  That one donut tastes so good and I don't feel sick after.  I still lay on the couch on a lazy Saturday afternoon - I also join friends for a relaxing evening of Yoga in the park.  I'd say that my life is fuller as a result of focusing on my health.

Starting now may not prevent the crisis from happening, but you'll be more prepared.  And if hopefully a crisis never comes - you will live life feeling fantastic and with enough energy to enjoy every single moment!  Learn from those of us who are on the journey and wish we hadn't waited for that wake up call to make changes in our life.

This cartoon may be blunt, but it 's true.

If you're not sure how to start, stick with me.  I'm going to spend some time over the next several weeks talking about how to begin making healthy life choices, how to keep going when life gets tough and how to celebrate success.

Celebrating JJ: Free Throws and Early American History

Here we are in the month of August and I can't believe that my oldest son JJ will be heading off to his freshman year at Youngstown State University in less than two weeks.  When comparing life to a race, I feel like I am at the point where the Finish Line is in sight and I'm sprinting as fast as I can to the end.  Move in day is in sight and I'm throwing as many things at JJ as fast I can so that he can know and remember all of the tips and advice I've been trying to teach him for the past 18 years.  Brush your teeth.  Eat at least one fruit and veggie a day.  A firm handshake with eye contact is vital.  Wash your sheets once a week.  Take the stairs when you can. There's so much I want him to know!

High School Graduation
June 2018

JJ has been the subject of many of my blog posts over the years.  To remind myself that I have been teaching him about  making wise health choices and fitting fitness into his day, I looked back and re-read those blog posts.  I thought it would be fun to share them with you!

Here - from September 2013 when JJ was in 8th grade- is FREE THROWS AND EARLY AMERICAN HISTORY.

My family's To Do List is always filled with more tasks than we have time to complete.  This evening was no exception.

One of the most important things that JJ had to do tonight was study for his Early American History test.  After a day of sitting in school with no gym class, I really wanted him to get some exercise, too.  The more I thought about it, I realized there was no reason we couldn't combine the two tasks.   I just had to use a little creativity.

I had JJ review his study guide while I tackled some other items on the evening's To Do List.  Then we got in the car and headed for the gym.  Thankfully a basketball hoop was open.  While JJ warmed up, I set the ground rules.

1) For every Free Throw that JJ missed I would ask him a question from the study guide.
2) If he got the answer right, he attempted another shot.
3) If he got the answer wrong he had to do five jumping jacks and the question would be asked again later.
4) For every five questions that he missed, he had to run a suicide drill.

JJ made lots of baskets - but not all of them!  After getting several questions right, he missed one.  I think I surprised him when I actually made him do the jumping jacks! 

When we got to the last question, JJ had missed four questions.  If he got the last one wrong, he'd have to run . . . no suicide drill for JJ tonight! 

By the end of our study session, JJ had answered all of the questions on the study guide correctly AND had broken a sweat.  And I had crossed two things off of our To Do List.