Come stretch with me

New year, new you.  Gosh, how many times have you heard that over the past few weeks?   I don't know about you, but I kind of like me and don't want a whole new one.  But....I guess there are a FEW things I wouldn't mind improving on. 

Over the course of 30 days in January, I am going to improve my flexibility, my mindset and my overall mood with daily morning stretching.  Yep, I will be setting the alarm clock 30 minutes earlier each day and devoting that time just to me.  ME.  No one else.    I would love for you to come along on this journey with me.  Simply follow the link below and 'like' my FaceBook page.

https://www.facebook.com/insideouthealthstudio/

I will succeed!

January begins a more than usual hectic time for me.  My normal hectic is to work my more than full time daycare Monday thru Friday, workout 5 days  a week,  be gone from home for volunteer work at least 3 nights a week, and very seldom have a free weekend.  That's my usual hectic life.

My more than usual hectic life will still have all of the above mentioned busy, but I will be adding into it going back to school, enlarging my health business and buckling down on getting the work begun to open my gym this summer.

How am I ever going to find the time to get all of this in?

I like my sleep...I REALLY like my sleep.  I don't want to have to sacrifice it in order to accomplish all I have planned.  My friend Chris from On Track With Chris has a great time management tool that she has shared with me.  It is a simple time blocking tool.  Simple, right?  Well, you would think so.  My day is all blocked out, ALL I have to do is follow what I am supposed to do at each time and everything would get done.  That is all I have to do...but I just never seem to follow the blocking for very long.   Oh, I always start out with the best of intentions.  My blocking sheet is even color coded to help me.  But within a couple of weeks I fall away from it and before long, I am not getting hardly any of my to-do done.

This time around I will find a way to make this work!  This really is a must...not a want, a must.  I still have a couple of weeks to tweak the blocking and find what is going to work best.  I will find a way, I will make this work, I will succeed!

 We all find ourselves in times of more than usual hectic.  We can sink or we can swim, it is completely up to us. 

White Fat vs Brown Fat

I recently stumbled on the brown vs white fat concept, something I had not heard of before.  I'm finding this very interesting.  Who knew!  Below is a brief summary of these two fats.

1. Brown Fat
This fat is composed of several small lipid (fat) droplets and a large number of iron-containing mitochondria (the cell’s heat-burning engine). The iron, along with lots of blood tiny blood vessels, gives this fat its brownish appearance. Brown fat is usually found in the front and back of the neck and upper back.

The purpose of brown fat is to burn calories in order to generate heat. That’s why brown fat is often referred to as the “good” fat, since it helps us burn, not store, calories. Brown fat is derived from muscle tissue and is found primarily in hibernating animals and newborns. After life as an infant, the quantity of brown fat significantly decreases. Adults who have comparatively more brown fat tend to be younger and slender and have normal blood sugar levels.

You generate brown fat by: exercising, which can convert white-yellow fat to a more metabolically active brown fat; getting enough high-quality sleep, as proper melatonin production influences the production of brown fat; and exposing yourself to the cold regularly, such as exercising outdoors in the wintertime or in a cold room. Lowering the temperature in your living and working spaces is another tip.

Bottom line: You want as much of this type of fat as possible. Bring on the brown!

2. White Fat. 
This type of fat is composed of a single lipid droplet and has far less mitochondria and blood vessels, thus resulting in its lighter white or yellow appearance. White fat is the predominant form of fat in the body, originating from connective tissue.

White fat has many purposes. It provides the largest energy reserve in the body. It’s a thermal insulator and cushion for our internal organs, and cushions during external interactions with our environment (that’s code for a soft landing when we fall on our behind!). It is a major endocrine organ, producing one form of estrogen as well as leptin, a hormone that helps regulate appetite and hunger. It’s also got receptors for insulin, growth hormone, adrenaline, and cortisol (stress hormone). So, it’s a myth that fat cells just sit there and do nothing all day long!

White fat is found, oh heck, you know where it’s found. Just look in the mirror! In women, excess fat accumulates around the hips, thighs, buttocks, and breasts until perimenopause (the 40s), when fat is redistributed to the abdomen as well. Men tend to gather excess fat primarily in the belly region most of their lives.

An excess of white fat inside the belly (visceral fat) is associated with metabolic syndrome—a group of symptoms that signal an increased risk for heart disease, diabetes, and cancer. Location of body fat really counts! Excess white fat throughout the body is associated with an increased risk of breast, colon, esophageal, gall bladder, and pancreatic cancer. It’s also associated with sleep apnea, and physical disabilities such as knee arthritis.

Here’s how much white fat a “normal-weight” person would carry throughout a lifetime: Men’s body fat range is 15 to 25 percent; women’s is 15 to 30 percent. Your generic 154-pound person would carry about 20 pounds of fat. One pound of stored fat contains roughly 4,000 calories, so 20 pounds has 80,000 calories of energy storage. If you required 2,000 calories to live per day, you’d last about 40 days on a desert island. These numbers aren’t meant to be perfect or exact, but instead, give you a broad, general idea.

You generate white fat by: consuming too many calories and expending too few calories.

Bottom line: As a species, white fat is very important to our survival. It’s a matter of how much and where it’s located. You want to control your visceral fat level (keeping your waist circumference to less than 35 inches if you’re a woman, and to less than 40 inches if you’re a man) and keep your total body fat within the normal ranges for each gender.

Does white fat interact with brown fat? You better believe it. New research shows that when people overeat, they not only increase their total amount of white fat, but the over consumption results in their brown fat becoming dysfunctional and thus unable to burn calories.

Starting today, make it a point to achieve two major goals: Optimize your brown fat function and manage your white fat load—by doing precisely the same thing. That is, eat whole foods in moderation, stay active, practice stress resilience, and lead a mindful lifestyle. You’ll keep those mitochondria hummin’ while your health and wellness skyrocket!

*Article from Women's Health

Focus

 

"Focus on what it is you want to do. It will expand, it will multiply."

I like to listen to motivational/inspirational messages on youtube while I'm working out. I heard these words this morning and they spoke right to my heart. I am like a squirrel in a room full of shiny things...I go from one thing to the next shiny to the next shiny and then...oh wait...there's a real pretty shiny over there! Can anyone else relate?

Nothing seems to get my full attention for long. Maybe I should mention I'm an instant gratification type of person. I like to see results in short time and if not, I tend to lose interest and move onto the next shiny object. This is definitely not a good quality when working on longer term projects....like myself. 

However, if I pick just one thing to work on instead of trying to tackle the whole project at one time, I find I do much better. For too long I've been trying to take on all of me at one time. Working on becoming more organized, less procrastination, eat better, eat more, exercise, study, open a new business, keep my home clean....whew, I almost lost myself just reading all of that! Too many shiny things at one time.

Breathe. Focus. Choose.

My Gross Ninja

 This is my Ninja blender...I LOVE my Ninja blender and use it every single day to make my protein smoothie after I exercise, and often times again in the afternoon for my snack replacement drink.

As soon as I am done using it, the blender part is immediately rinsed off and cleaned.  I would like to think at 53 years of age, I have a working knowledge of how to do dishes.   I might be wrong.

My sister in law posted a video on FaceBook about taking hers apart because of a strange smell.  I didn't have a smell but thought I should probably take it apart and clean it well since I didn't even realize there was a seal down in there. 

Oh My Gosh is this ever Gross!!   I use this EVERY day!   I clean it EVERY day!  This makes me almost want to throw up in my mouth a little bit knowing that I have been drinking my smoothies that were made in it.

 I soaked the seal and blade in the dishwater for awhile and tried to scrub the seal, but it wouldn't come clean.  I boiled them both in soapy water for 15 minutes then let it set and soak another 15 minutes.  I am GOING to get all the gross off!

This is the disgusting water that was left after the boiling.  Look at all that crud that came out of what I drank out of every day!   

Scrubby, scrubby, scrubby.  I attacked the blade first with a baby bottle nipple cleaner and got it all nice and clean down where the ring goes.  It was shining back at me.   The seal however is a completely different matter.  I scrubbed this thing with my cleaning toothbrush as well as a scratchy pad.  This gunk won't budge!

Forget it, it is being thrown out and I got right on Amazon and ordered some new seals.  Even if this thing was sparking clean, I don't know that I could ever use it again.

Lesson learned, the seal will come out and be cleaned every time as well.  It wasn't easy getting it out, but now I know what is being left behind so I will make it happen.

Then....I opened the cupboard to get a glass for my water and realize I have ALL THESE cups with seals in them!!   I know what I'll be doing this afternoon.

Sugar Effects

We are headed into the Christmas season and all those yummy cookies and candies will be plentiful. At work, at church, at your friends house, at Christmas parties.  So before you reach for that cookie let this sink in for a minute. Sugar...it's the devil!  It’s super addictive! The more you eat it the more you crave it!    I'm not just saying this, THIS WAS ME!


Here are just a few of the sugar effects:
* After ingesting any amount of sugar, your immune system is immediately compromised up to 80% for the next 4-6 hours. (Mine was basically a wreck 24/7?) 
* Sugar leads to insulin resistance which leads to diabetes
* Sugar causes inflammation in the body and also feeds cancer cells
* Sugar is one of the leading causes of obesity and inability to lose weight

Don’t you owe it to yourself to stop that vicious cycle?? I’m so grateful I took control over this almost four years ago when I made the choice to get my body more balanced. 

Chronic Inflammation

Time Magazine calls inflammation the “silent killer”. Inflammation comes in 2 forms, acute (think sprained ankle) and chronic (think long term health issues).

When you start regulating blood sugar, focusing on gut health (riding toxins/replenishing good bacteria) and reducing inflammation in your body, you can restore body to a state of balance. Our body sends us signals when it’s not functioning properly, don’t brush them off. Choose prevention.”

Anti-inflammatory diet, detox soaks and Plexus Slim and Ease are a great combination to combating the inflammation we are living with.