4.25.2013


Hey ya'll! It's been awhile! :)

As most of you know, I have changed my life since this time last year and lost 80 lbs since the day Sawyer was born. (Some of that was baby weight..gotta throw that in there, ha!) I have changed my thinking and my whole life has changed for the better. I still want to lose a few more lbs of fat and get my body in better shape. If you are struggling with your weight, and think it's impossible-it's not. I would love to encourage you! I have had so many facebook messages and e-mails asking how I did it and I wish everyone who asked actually tried. I want everyone to feel good! That said I was asked if I could do a guest spot on my blog for an author who writes a fitness blog. Well, of course! I think she has some very sensible advice and tips to give. You have to start somewhere!!

Prevention Starts with You

It is that time of year when the motivation to keep New Year’s resolutions begins to dwindle. As we step into National Nutrition Month, it is vital to remember that healthy living is a daily decision, not a once a year goal!

This fact was driven home for me when my 13-year old cousin was recently diagnosed with Type 2 Diabetes. Her diagnosis prompted me to explore ways to help my whole family lead happier, healthier lifestyles through preventative behaviors. I hope these tips will help you as you look for ways to prevent Diabetes in your own family:

Exercise
1. Get Active!

Make activity and fitness a way of life. Going to the gym for an hour each day does not equal an active lifestyle. Park farther from the door; walk the dog; get up and stretch after long stints at the computer – it’s all of the little things you do in addition to a workout that make being active a lifestyle!

2. Move Your Muscles!
Muscles burn more calories that fat, even at rest. The more muscle mass you have, the more calories you can burn all day long. You don’t have to be a serious gym rat to increase your lean muscle mass. Integrate various types of strength training into you life slowly to ensure safety and comfort.

3. Go Play!
Set a good example for your kids by getting outside and playing with them. You will all burn calories and have fun in the process. Games like tag, kickball, capture-the-flag, etc. are all great kids that will be sure to bring out the kind in you!

4. Go with the Flow!
Try yoga as a means of stress relief rather than reaching for a tub of ice cream. The flowing movements and breathing patterns actually lower cortisol levels, a stress hormone that causes belly fat. In addition, orthopedic doctors from Syracuse’s Orthopedics Center explain how yoga is great for bone and joint health, posture, flexibility, balance, and even stress regulation!

Nutrition

1. Search for Sweet Alternatives
Don’t be fooled by the chemical-laden artificial sweeteners. When cutting calories and sugar, opt for Stevia, a natural, plant-based sweetener, or some natural honey!

2. Have Your Cake, and Eat it Too!
Enjoy the foods you love in moderation, and plan the rest of your day’s meals around that particular indulgence. If you know you are going to have a small piece of cake or pie for dessert, just make sure to eat healthy items for all of your other meals.

3. Learn Proper Portion Sizes!
The average American consumes far larger portions that actually need. Eat on smaller plates to not let yourself eat more than you actually need to.

4. Divide Your Plate!
The average dinner plate is loaded with carbohydrates. Aim to fill half of your plate with produce, a quarter with protein, and a quarter with healthy carbohydrates.

Here is a great Guilt-Free Cheesecake Recipe:

2 cups graham cracker crumbs
1/3 cup melted butter
8 ounces cream cheese
1 Tbs. Stevia
2 Tbs. vanilla extract
2 Tbs. lemon juice
32 ounces fresh whipped cream

Directions:
- Combine graham cracker crumbs and butter.
- Press mixture along the bottom and sides of a 9X9” pie pan.
- Mix remaining ingredients, and pour over crust. Chill for at least 3 hours. Enjoy!


Carolyn is a 20-something year old with a passion for life, fitness and overall well-being. She is an avid cycler, golfer and has been known to bust some serious moves on the dance floor. Check out Carolyn’s blog at http://fullonfit.blogspot.com!!

3 comments:

Lisa Cheney said...

These are great tips! I've always been thin but thin doesn't necessarily mean healthy. After having my daughter I've made an honest effort to eat better and eat clean! I want to set her up for healthy eating habits early and obviously I want to be a healthy and fit mommy that can play with my kids and be around to see them grow up.

Tesha Papik said...

GREAT TIPS! You are a great example:)

Kim said...

Great advice! Thanks for checking in:)

"We can cry with hope, we can grieve with hope, because we believe with hope.."