Exhausted?

Work day is over, supper is finished you have the evening to yourself and you don't want to do anything because you are so exhausted. All you can think about is sitting in your comfy chair like a bump on a log. You are not understanding why you are so tired, you didn't really do anything all day. You sat at your desk at work, made the commute home, fixed supper and now here you are.

Inactivity is SO exhausting! You need to move your body to raise your heart rate and get that blood pumping and sending more oxygen through you. Sitting/excessive inactivity can now be linked with many diseases and conditions, including obesity, hypertension, back pain, cancer, cardiovascular disease and depression. (A post for another time)

A full blown workout routine isn't needed daily. You only need to carve out bits of moving time throughout the day. Park further away in the parking lot and walk briskly to the door. You can even walk around the parking lot a bit before going inside. Throughout the day stand up from your desk and walk in place, try and pick the knees up high to add a bit more effort to it. Walk on your lunch break. Is there a way you could do some jumping jacks to kick start the heart? 

The important takeaway is to get your body moving and get your heart pumping. Your body will thank you.

We all fart

Farting, we all do it.  

I ate something yesterday that gave me a serious case of gas.  Normally it's no big deal, just let nature do its thing.  However, last night I had a fitness class in my studio.  Yikes.   You know how difficult it can be to hold them in while standing in line at the grocery store.  Imagine now, if you will, people in close proximity to you while you are doing jumping jacks and squats and gas is trying its best to exit your body.  Mind you, if they were just quiet little nothings, it would have been fine.  Nope, these were the silent but deadly...and not always so silent.   

Not a comfortable experience, but it does show that my body was keeping itself healthy and getting rid of the yucky in my gut.   My probiotic and oxygenated magnesium where definitely doing their job.    That being said, I was able to experience a whole lot of relief when my clients left.   (giggle)

 

Health tips for men

 Achieving “good health” is a nearly universal wish for all people, but what does it really mean to be healthy? What are true health goals for men?

Health isn’t a one-time goal to achieve. Your health needs are constantly evolving and changing—especially as you age.

While a healthy diet, exercise, and a good gut microbiome are important for every age group, there are also specific things to keep in mind in each phase of life.

We’ve got some health tips for men at every age:

Teenagers’ Health

Your teenage years are nothing if not tumultuous. And, they’re the perfect time to teach important health habits to teens.

*Drink lots of water: The average human body is approximately 75 percent water. To help maintain optimal health, aim to drink eight, eight-ounce glasses of water every day.
*Exercise: Exercise is important for men of all ages as exercise increases both emotional and physical health. Exercise also provides a wholesome and healthy outlet for pent-up energy.
*Gut health: Approximately 14 percent of high school teens suffer from stomach issues, which can mean extra doctor visits and missed classes. Because 70 percent of the cells needed for a healthy immune system originate in your gut, supporting gut health is essential for bolstering the immune system.
*Bone health: Teenage boys need to pay special attention to their calcium intake as growth spurts can cause painful growing pains. Through vitamin supplements and a balanced diet, aim for 1200-1500 mg of calcium.4

Health in your 20’s

The habits of your 20’s play a big role in the health during your later years.

Studies show that healthy habits (eating right and exercising) play a huge role in the presence (or lack of) health concerns later on. Passing on smoking and excessive drinking now will improve your heart health in middle age.

*Keep drinking water: Other liquids—no matter how delish don’t count toward your water goal. Be sure to hydrate.
*Exercise: The speedy metabolism of your teen years starts to slow a bit during your 20’s. Combat any weight gain by exercising regularly.
*Mental health: Support mental health by maintaining a good exercise routine, seeking a fulfilling job, and making time for friends and family. Your gut affects your brain in a BIG way. Changing how you think about things, people, or situations can mean the difference between a healthy microbiome and an unbalanced gut.*
*Gut health: Ninety percent of your neurotransmitters including GABA, Dopamine, and serotonin are produced in your gut. Consuming pre- and probiotics daily increases gut health which helps to improve your mood.

Health in your 30’s and 40’s

Your 30’s and 40’s are where you start to see the effects (good or bad) of your youthful habits.

* Drink water: Your skin holds less moisture as you age. You’re going to need to increase your hydration levels—and keep increasing throughout your lifetime.
*Exercise: Thanks to office jobs and sports like basketball and running, many men in their 30’s notice a decrease in flexibility. The solution? Add in some light stretching or yoga to your exercise routine.
*Heart health: Beginning in your early 30’s, your heart loses some of its stamina. Interval training is a good choice to strengthen the heart.
*Sleep: Just because you could sleep like a baby even into your teenage years doesn’t mean you won’t encounter sleep problems in your 30’s and 40’s. In fact, changes begin to take place in your brain that affect the quality and quantity of your sleep, and these changes can happen as early as your 30’s. It’s important to keep good sleep habits and get enough vitamin D each day.

Health when you are 50+

As you approach your 50’s and 60’s, more health issues tend to creep up. It becomes important to keep the following issues in mind:

*Water intake: The percentage of water in the body is continuing to decline. Decreased water levels can contribute to heatstroke so stay vigilant with water consumption.
*Joint health: There’s truth behind the joke about Grandpa’s aching joints predict the rain. As men hit their 50’s joint health becomes a hot topic due to overused joints. Exercise, particularly cycling, can help improve joint health.
*Bone health: By age 50, bone minerals are lost more frequently then are replaced, which can spell out broken bones. Improve bone health by strengthening them: don’t be afraid to hit the pavement. Weight-bearing activities like running or lifting weights actually strengthens bones.
*Gut health: Men aged 60 and up typically have 1000-fold less healthy bacteria than younger men. Maintain healthy gut levels with daily probiotics. The effects of a healthy gut will affect countless other body systems.*
*Back health: A sedentary lifestyle can begin to take its toll on your back. Lack of activity causes the spine to tighten which then causes pain. Movement will help loosen your back and relieve pain. Consider taking a Pilates class at your local gym.

Regardless of your age, proactive steps for caring for your health can make a huge difference.

Stay on your own journey

No two bodies are the same so it makes sense that no two bodies are going to make changes the same. For instance, I can go just one day without eating much and I will drop at least two pounds, however, it will take me a couple of weeks to get those two pounds back (keep in mind I am super skinny). The next person may workout daily, drink lots of water, eat healthy and maybe drop a pound a week. Yet they can just smell food and gain weight.

Compare equals despair. Don't compare your journey to that of anyone else, you are a special and unique individual. Watching others advance when we are not and wondering why and what we are doing wrong brings us down and actually stunts our own progress. 

It is super important to learn what YOUR body needs. A plan for food intake, exercise and supplementation is then based on those needs. At this point you begin your very own health journey. You may be in the fast lane, you may be in the slow lane. As long as you stay on your journey consistently, you are going in the right direction.

The Mighty Avocado

Mmmm....I LOVE a good avocado.  The problem I have though is I am not very good at picking a good avocado from the store.   I look at the color, I give a gentle squeeze, I ask by-standers for help.  I am avocado picking challenged.

This is usually what I end up with.

Don't even get me started on how expensive these nutrition packed fruits are.  And then to end up scooping out a whole lot of bad spots or outright throwing the whole thing away.  The whole process can be quite maddening.   

Not anymore!  I have discovered individually quick frozen avocado chunks and I am in love!  This product makes it so easy to get my healthy fat in without the waste.  I simply take a few chunks out to thaw and use as if they were the fresh thing.  I add to my daily protein smoothie, spread on whole wheat toast, add to salads or even just eat the way they are. 

Why am I so obsessed with the mighty avocado?  You just sit right back and let me tell you about this super food.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.
• Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 "net" carbs, making this a low carb friendly plant food.

Avocados contain more potassium than bananas.  Potassium is an important mineral that most people don't get enough of. Avocados are very high in it which may help support healthy blood pressure levels.

  Avocados are loaded with heart-healthy monounsaturated fatty acids, they are a high fat food.  In fact, 77% of the calories are from fat.  But not just any old fat, this is GOOD fat.  The majority of the fat comes from Oleic Acid which has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.

Let's talk fiber for a moment...yep, these babies are loaded with it!  Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine...so so so very important, but good gut bacteria is a post for another day. The high fiber content also help you to feel more satisfied, which may lead to less snacking, which may lead to weight loss.  WIN!

Avocados may help reduce total cholesterol levels significantly, reduce blood triglycerides, lower LDL (bad) Cholesterol and increase HDL (good) cholesterol.  Seriously, who couldn't use a little help in the heart health area?

When eating your healthy veggies, would you like to absorb the most nutrients possible?  Well of course you would.  Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.  This includes vitamins A, D, E and K... along with antioxidants like carotenoids.  The mighty avocado can dramatically increase the nutrient value of other plant foods you are eating.

Speaking of antioxidants, not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.  This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.

 To sum it up, avocados are an awesome food. They're loaded with many nutrients that are sadly  lacking in the modern diet.  They are weight loss friendly, heart healthy and... last but not least, taste incredible.

What more could you ask for in a food?

Everyone needs a GOOD probiotic

PLEXUS ProBio5

Do you suffer from sugar cravings, inexplicable fatigue or bloating, anxiety or a "brain fog"? Fortunately, ProBio5 provides a solution to many of today's "mystery" symptoms. ProBio5 features five extra strength probiotics, added enzymes, intestinal flora, B6 Grape Seed extract and vitamin C— all in one effective delivery system that supports the breaking down of hostile organisms that negatively impact your health.

ProBio5 may provide the following results: Relief from typical Candida symptoms, which may include anxiety, recurring irritability, heartburn, indigestion, lethargy, extreme food and environmental allergies, acne, dry, flaky, itchy skin, jock itch, migraine headaches, recurring cystitis/vaginal infections, premenstrual tension, and menstrual problems. A very large percentage of the population, all ages, sexes and races have a yeast overgrowth and don't even know it!

Ingredients:
The ProBio 5 contains 2 billion CFUs. That number is less than others out there, however the quality of the strains is actually what is important and we have quality strains, PLUS ours has the anti-fungals and the enzymes to break down the yeast. When Plexus ProBio5 was formulated, there was an intent to help break down the yeast and with the quality of the strains included, the count is less important.
Why put enzymes in ProBio5? Yeast and fungal organisms are comprised of proteins, chitin, and cellulose structures. Proteins are broken down by protease enzymes, and cellulose is broken down by cellulase. The chitin structure can only be processed in the presence of the chitinase (chitosinase) enzyme. The enzyme profile in ProBio5, which is micro encapsulated, is designed to process away the protein-based outer layer of yeast and fungal organisms. This then exposes the interior of these organisms to the cellulose of the chitosinase in the ProBio5. Enzymes are efficient and effective in the destruction of yeast and fungi.
In addition to enzymes, ProBio5 contains very beneficial "friendly bacteria" that assists in supporting the body's need for a balance of probiotics (microflora) in the digestive tract. This "friendly bacteria" is delivered in a micro-encapsulation system to ensure that they reach their intended destination in the digestive tract to help rebuild the damage done by the yeast and fungi overgrowth.

Features & Benefits:
• Yeast organism (Candida) and fungal cleanse
• Proper probiotic balance in the intestinal tract
• Proper intestinal balance which increases nutrient absorption
• Relief from typical Candida symptoms (anxiety, recurring irritability, lethargy, allergies, acne, dry/flaky skin, migraines, and so forth)

Listed below is EVERY SINGLE ingredient that is in ProBio5! Check them out for yourself:
Without sufficient probiotics, your body's nutrient absorption is impaired; this can result in producing an environment that is supportive of yeasts and fungi growth. ProBio5 contains five powerful probiotics: Lactobacillus Sporogenes, L. Acidophilus, L. Plantarum, B. Longum and S. Boulardii..

• Bacillus Sporogenes is a spore-forming probiotic that is able to survive the manufacturing process and caustic stomach acid so it can establish itself in the intestinal tract. Bacillus Sporogenes requires no refrigeration; it has a 50 year history of safe use. Bacillus Sporogenes produces the preferred form of lactic acid which is capable of releasing energy to resynthesize ATP without the involvement of oxygen and is called anaerobic glycolysis.
• Lactobacillus — Lactobacilli are bacteria that normally live in the human small intestine and vagina. Lactobacillus Acidophilus is generally considered to be beneficial because it produces vitamin K, lactase, and anti-microbial substances such as acidolin, acidolphilin, lactocidin, and bacteriocin
• Lactobacillus Acidophilus is a powder form of the normal, friendly bacteria that live in our intestines (called flora). Taking acidophilus replenishes our bacterial flora and reduces overgrow of yeast, especially some bacteria which grows well in an acid medium.
• B. Longum — One of the most important residents in the human gastrointestinal tract, B. Longum keeps the digestive system running smoothly, blocks the growth of harmful bacteria and boosts the immune system. The organism ferments sugars into lactic acid and has many health benefits for humans. It is often the dominant bacterium found in humans. It is a Gram-positive, anaerobic, branched rod-shaped bacterium. Researchers have identified a number of proteins that are specialized to help B. Longum interact with the human host and persist against harmful bacteria. Future research will now look closely at which genes allow B. Longum to live in different environments such as dairy products, vegetables and the human gastrointestinal tract.
• L. Plantarum — Derived from sour dough (used to ferment sauerkraut and salami) has been demonstrated to improve the recovery of patients with enteric bacterial infections. This bacterium adheres to reinforce the barrier function of the intestinal mucosa, thus preventing the attachment of the pathogenic bacteria to the intestinal wall.
• S. Boulardi — The intestinal microflora are important for maturation of the immune system, the development of normal intestinal morphology, and in order to maintain a chronic and immunologically balanced inflammatory response. The microflora reinforces the barrier function of the intestinal mucosa, helping in the prevention of the attachment of pathogenic microorganisms and the entry of allergens. Some members of the microflora may contribute to the body's requirements for certain vitamins, including biotin, pantothenic acid and vitamin B12.

Vitamin B6- The probiotics and enzymes in ProBio5 are assisted by the addition of vitamin B6.  B6 is required by enzymes involved in protein metabolism and is also essential for red blood cell metabolism. In addition, vitamin B6 helps increase the amount of oxygen carried by the blood. A well oxygenated body is resistant to yeast and fungi.

Grape Seed Extract is one of the most powerful of the antioxidants that will fight free radicals. It is 50 times stronger than Vitamin E. Grape seed extract is a potent anti-viral, anti-bacterial, and anti-inflammatory substance. Grape seed extract has been extensively researched in universities around the world.

Vitamin C is a water-soluble vitamin well known for its antioxidant properties and ability to help prevent cold symptoms.

*Email me at plexushealthy@hotmail.com if you are interested in helping yourself become more healthy

Post of Shame

The 'See How You Eat' app is my favorite go-to tool to help me keep track of what I am eating throughout the day.  It is incredibly simple, take a picture of your plate, that is it.  Even those who are tech-challenged like myself can do this.

In my Health Builders Facebook group we are being accountable with our eating, water intake and exercise this month.  Just two days in and you can see I already had to do the post of shame.   I was doing so good....until supper.

Breakfast: Oatmeal with cinnamon, flax, chia seeds and blueberries
Snack: Almonds
Lunch: Spaghetti with homemade sauce, brussels sprouts, orange
Snack: Strawberries

And then there is the supper.  *sigh*  It was almost 9:00, my last food intake was almost 7 hour earlier, it was going to be 45 minutes before I would be home.  McDonald's it was.  In my defense, I ate one cheese burger and only half the fries...I love McDonald fries. 

It happens.  Life happens.  We can have the best of intentions but it doesn't always work out.   Today is a new day and another opportunity to eat well, drink all my water and get some exercise in. 

Happy Place

This beautiful lake is at Ingersoll Scout Reservation in the heart of small town Illinois.   It sits on roughly 1000 acres of timber and is one of my most favorite places to be.  I am blessed to be part of a group of volunteers who work tirelessly on its upkeep which then gives me access to camping and hiking when the work is over.  I try to spend the weekend here four or five times a year as well as a full week tent camping with my Boy Scout Troop.

When I am on my weekend retreats, I soak in the beauty and calmness and let it penetrate every bit of my mind.  Hours are spent hiking and exploring.  After more than a decade of coming here, I am still discovering new to me places.  One of my regular stops on my hiking is at Beaver Bend.  It's where the creek makes a big turn and there is a beautiful overlook to just sit and get lost in the sounds and my own thoughts and spend time with my Lord.  Many tears have been shed sitting on a stump here, and many problems have been solved.  Pain and stress is released while peace floods my soul.

While in my happy spot, I am free from outside distractions.  I have no cell service, no internet, no TV.  Except for an emergency landline, I am unplugged from the outside world and any problems that may be there.    Total release from all that may be negative.

We all need a happy spot, a spot to release what is bringing us down and fill us with peace.  It doesn't have to be a lake or timber.  Maybe it's a certain bench at the park, a bike path, a long walk with a fancy coffee on a quiet street, an early morning cup of hot tea while watching the sun rise.  

Emotional health is an important component to overall health.  As we work on our eating and exercising, we need to also spend time with our emotions and work through what is in there.  Pent up emotions lead to stress which lead to a break down in  physical health. 

Do you have a happy spot?

Accountability

Yesterday we talked a bit about making excuses and following through with what we set out to do.  It is SO easy to talk ourselves out of putting forth effort into our health.  You want to know how to combat these excuses?

ACCOUNTABILITY!

It's not so easy to back out of your health journey when you have to report back to someone else.  I'm not talking about a drill sergeant, just someone to keep you on the right path.  Someone who will support you and cheer you on, yet be firm in not letting you get lazy.

In my private health group, we are practicing accountability for the month of November.  Each evening we will post what we ate, how much water we drank and what kind of movement/exercise was done.   There will be days we give ourselves a high five for nailing it....and there will be days we do the post of shame for not doing so well.   As unhealthy as it is, I still enjoy from time to time a Big Mac and fries.  I'll have to be accountable for those days, but they may not come often since I have to let others know.

Who do you know that would be a good accountability partner for you? 

Excuses

I'll just hit snooze one more time, it's too hot, I'm too tired, I don't have equipment, I don't know what to do.....

We've all been there.  We have the best of intentions to begin being more healthy...and then we excuse ourselves right out of it.   We want to feel better.  We want to lose weight.  What we don't have is wanting it bad enough to get past the excuses.  

Many (many) years ago when I was in high school, I was a distance runner.  Back then in my little town there was no such thing as Cross Country in school.  So I ran on my own.  Five miles before school and Five miles after.  I loved to run.  About three years ago I decided I wanted to get back into running again.  I bought some running clothes, I bought some running shoes, I downloaded music onto my phone to keep me pepped up.  I just knew that putting money into this would be the motivation I needed to get running again.   I started out walking every single day, sometimes twice a day.  I worked up to adding some jogging in.  I kept at this hard for about a month and then the excuses started to happen.  One thing after the next and before I knew it, the clothes were sitting in the drawer and the expensive running shoes were in the closet.    I let myself down.

A few months ago I renewed my desire to run.  I didn't buy the running shoes yet but what I have done is start to condition myself in my Health Studio.  I'm building up my cardio, my strength and my endurance.  I have a goal of running (not walking) the 5K my little town does in July.  I will not give in to excuses, I will not let myself down.  

What is something you have given in to the excuses on that you might want to give another try? 

Two week changes

As you become more healthy you will begin to notice you are able to do a little bit more. Walk a bit further without getting tired, or a bit faster without getting winded. Incorporating stretching exercises three or more times a week will let you see more flexibility and range of motion. Better eating choices will allow you to see better bowel movement and energy. More water intake will help you with so very many things.

Simple lifestyle changes you make now will show in a couple of weeks...if you are consistent.
 These pictures were taken two weeks apart.  The only thing I was doing was daily stretching yoga. 

Breast exam

Without exception, I have a complete physical every year. I would never dream of skipping it. My 'yearly' is what caught the pre-cancer cells, which lead to a complete hysterectomy at the age of 34, before it was full blown cancer.

Why then, do I only have my breasts checked at my yearly? Why do I not take a proactive role and self-check every month? Do I not know how much cancer cells can spread in a year? What am I thinking???

In case you find yourself in the same situation as I do, and really not sure how to do a self exam, here is an easy three step process:

1. In the shower
*With fingers flat, move hand gently over every part of each breast.
*Use right hand to examine left breast, left hand for right breast.
*Check for any lump, hard knot or thickening.

2. Before a mirror
*Inspect your breasts with arms by your sides.
*Next, raise your arms high overhead.
*Look for any changes in contour of each breast; a swelling, dimpling of skin or changes in the nipple.
*Then rest palms on hips and press down firmly to flex your chest muscles.
*Left and right breast will not exactly match--few women's breasts do.

3. Lying down
*Put pillow under right shoulder.
*With fingers flat, press gently in small circular motion; then squeeze nipple.
*Check for discharge and lumps.

If you are not currently conducting a monthly self breast exam or getting an annual physical, I urge you to! It's up to you to take a proactive roll in your own health and well being.