Monthly Archives: March 2013

“I know I want to be healthier, but I don’t know where to begin!”:Goal making made easy

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One of the hardest parts of a salubrious lifestyle is starting to be healthy. If you want to start being healthy but don’t know where to begin, you have to set goals for yourself. Do you want to lose weight? Are you trying to incorporate healthier foods into you diet? Is there a 5k you want to prepare for? Or are you just trying to have a healthier way of thinking about yourself, others, situations , and things happening around you? Here’s a list of mini lists to help you on your way to goal setting…

Weight loss goals: “I would like to…”

Lose 10-20 pounds

Lose 20-30 pounds

Lose 30-40 pounds

Lose 40-50 pounds

Lose 50-60 pounds

Lose 60 pounds or greater

Eating goals: I want to...

Incorporate more veggies into my diet

Incorporate more fruits into my diet

Eat smaller portions

Cut out sweets

Cut out salty stuff

Cut out starches

Minimize fats

No fast food

Fitness Goals:

Add more cardio

Add more strengthening

Add more toning

Add more walking

Ad more running

Mental health goals:

Think positive thoughts

Eliminate negative thoughts

Think less negative things about myself and others

Stop worrying

Learn to love myself (body, soul, mind)

Stop being obsessed with media portrayals of beauty

Get professional help for a mental illness (counseling, etc)

Realize that a lot of situations are out of my control and it is ridiculous to worry about all of the possible outcomes

Be Realistic!

As I’ve stated before in other blog posts, a salubrious lifestyle is a lifetime in the making. Things won’t happen over night. Where are you now with fitness and nutrition? Learning healthier habits takes practice. There is an experimental period that allows you to see what foods and workouts work for you. You will not lose 50 pounds in 1 month. It is difficult to break bad eating habits and eat healthier right away. Being realistic with your goals will help you maintain your healthy lifestyle and will prevent you from killing yourself trying to get there. It will also prevent you from being disappointed with your progress. If you need help with making realistic health goals, talk to someone you know who is a healthy role model. But, remember that your fitness goals are YOUR goals and nobody else’s. What’s the point of chasing another person’s definition of fitness when it is not tailored to YOUR body?

Ask for Help

Becoming salubrious is hard! You will need help along the way to keep you motivated. This could come in the form of a personal trainer, telling your goals to a friend for accountability, working out with a friend, or a health blog 😉 Don’t try to do this by yourself. It takes a village to raise a healthy community.

Once you realize what your goals are, you can see what you need to do in order to reach those goals.

About that (820 calorie) Shamrock Shake..it’s not so festive anymore..

According to this Huffington Post article, you might wanna think twice before eating the shamrock shake from McDonald’s.
This 820 calorie shake is equivalent to:
3.6 small fries
1.5 hamburgers
4.3 orders of hot cakes
8 soft baked chocolate chip cookies

So before you think about celebrating St. Patty’s day, think about what you are consuming. You may change your mind.

5 (SaluBRIous) easy meals to make if you don’t like to cook

Some days you just don’t feel like cooking! Unfortunately, most things that are quick to make are also bad for your health (i.e. ramen noodles, most frozen t.v. dinners). They contain tons of sodium and preservatives.

Breakfast:
Oatmeal (just add hot water for instant oats)

Omelet in a mug

Lunch:

I love this video for quick ideas!

Snack:

One whole apple (chopped into 4 smaller sections) with one tablespoon of peanut butter

A handful of carrots with half a cup of hummus

Dinner:

Tapas plate with marinated chick peas

Baked/grilled chicken salad recipe:
1/2 cup leftover baked chicken breast
Washed salad greens of your choice
1/2 cup chopped cherry tomatoes
1/4 cup olive oil
Sprinkle of Parmesan cheese

ENJOY!

SaluBRIous Soul: How Gardening Helps Me to Relieve Stress

March 9th: I make a deal with my husband. I can buy stuff to start my garden if he could listen to Biggie all day (commemorating his death). DEAL!

March 10th: I start on the first few plants of my summer/spring garden. Tomato, lettuce, onion, and spinach. I place the seeds in the starter containers and place them near the window. Its only day one and I’m already thinking about what I’m going to use to build small gardening containers. I even tried to convince my dad to help me build one out of the remaining pieces of a broken book case. I’m anxious!

March 11th: Mom invites me to plant 5 more starter plants: Sweet Pepper, Hot Pepper, Basil, Yellow Pear Tomatoes, and Cilantro. I’m on a roll.

I garden to escape. I forget that fact that I’ve been unemployed for a little over 3 months. I forget the fact that I’m unemployed because we moved to be closer to family after my husband was hospitalized and still adjusts to managing his chronic disease (Lupus). Being 8hrs away from family is tough. After much prayer and discussion, we took a leap of faith. God gives us both peace about this leap of faith, but the uncertainty is still scary.

Gardening helps me forget all that is going on in the world. Gardening brings me closer to Christ, and I believe its His way of making me more patient. This lowers my blood pressure. I smile more. I get extra exercise bending down to weed, till, or prune. My garden gives me the illusion that I can control something in a world that is uncontrollable. I take pride in each new development from seedling to harvest. Harvesting is my favorite part. I’m proud when I see what all of my blood, sweat and tears have produced.

Life isn’t easy but God gives us things to be proud of and give thanks for. My husband is still alive and doing much better than months ago. Despite the health setback, I love being married to my best friend. My family is so supportive and its great developing deeper relationships as an adult. This much needed “downtime” has been very busy with reading, blogging, applying, and fellowshiping. I’m rediscovering myself. The Lord continues to provide. Always!

This part of my life is pregnant with potential. I’m being weeded and tilled and my starter seeds have been planted. God rains his blessings on me. His rays of love and warmth encourage me to break through the soil and reach for the sky.

Sooner or later I’ll be blooming. I’ll find that job, Chris will be back to full health, and my harvest will add to God’s glory.

But for now, I’m patiently waiting. Weeding. Tilling. Pruning. And Praying!