How Weekends Can Hold Us Back From Reaching Fitness Goals

<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimly2EiY8daMYAJrLipeIdMRExD5kaiYTVVPfZ_MKC5t9F1KhB6v-dEXpkdEOI62jWy9quJ7szHfxsh6Qhv4VEDy8u13WF2eiGxc87tgPv5-6toBO_nVAk4bBP15F3iOpiXSBirAdZk6lu/s1600/IMG_3891+%25282%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1140" data-original-width="912" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimly2EiY8daMYAJrLipeIdMRExD5kaiYTVVPfZ_MKC5t9F1KhB6v-dEXpkdEOI62jWy9quJ7szHfxsh6Qhv4VEDy8u13WF2eiGxc87tgPv5-6toBO_nVAk4bBP15F3iOpiXSBirAdZk6lu/s320/IMG_3891+%25282%2529.JPG" width="256" /></a></div>We all look forward to the weekend or free days off. Enjoying a break from work and personal R&R can't come soon enough sometimes, right? The weekend actually allows us more time to work on our fitness programs, but many of us don't look at it that way.<br /><br />The weekend typically includes three days (counting Friday night) of social drinking, parties, and indulgence in unhealthy foods. Many of us completely abandon our fitness goals. We somehow think what we do on the weekend doesn't impact our efforts and <a href="https://stayhealthyfitness.blogspot.com/2015/06/starting-is-not-end-maintaining-is.html" target="_blank">healthy lifestyle</a>. This is far from the truth. Every choice made affects our fitness in a positive or negative way. Weekends seem to lean more toward the negative.<br /><br />I admit to letting my hair down a bit on the weekend. However, I don't agree with living an unhealthy lifestyle for three days. How could I exemplify what living healthy means to my clients, you, myself and family? Actions speak louder than words and living the life is what maintains my fitness goals.<br /><br />Don't get me wrong, I'm all for having a cheat meal or even day. If not done correctly and in moderation is when fitness goals can fail. <a href="https://stayhealthyfitness.blogspot.com/2015/06/cheat-meals-are-part-of-my-healthy.html" target="_blank">Moderation is knowing how to moderate</a>. A treat day doesn't need to turn into a cheat weekend nor should it. Those partaking in this yo-yo behavior often feel guilty for eating off track all weekend and mad at themselves for gaining a few pounds. <br /><br /><div class="separator" style="clear: both; text-align: center;"></div>Enjoying a few indulgences in life is realistic, balanced and considered healthy. When done right and in moderation, a cheat meal actually helps our body burn fat more effectively and maintain our hard earned muscle. <a href="https://stayhealthyfitness.blogspot.com/2016/01/no-matter-what-you-do-its-still-about.html" target="_blank">Living a healthy lifestyle includes</a> knowing how to moderate cheat meals, not feel guilty, and getting back on track after the indulgence.<br /><br />Studies show mixing up the nutrition and throwing in an occasional splurge meal benefits the body similar to how muscle confusion works performing a different exercise program. Long-term caloric restriction can deplete our body of essential nutrients and muscle glycogen. Enjoying a cheat meal or day can benefit both physiologically and psychologically. Supplying our body with additional energy from extra treat calories is shown to boost our metabolism, hydrate our muscles, and create a better physical working environment. <br /><br /><div class="separator" style="clear: both; text-align: center;"></div>Regardless of where you are in your fitness program, learning how to moderate splurges will make or break the success of reaching goals. How we think about food intake and what we eat will be the primary reason we're fit or fat. <a href="https://stayhealthyfitness.blogspot.com/2015/07/eat-like-fitness-expert-to-achieve-your.html" target="_blank">Eating healthy should be a lifestyle</a> and not looked upon as a punishment or burden. If we see eating healthy as unenjoyable, this can drive us to those unhealthy rebel weekends of mindless eating. <br /><br /><div style="text-align: right;"></div>The weekend isn't a free pass to make unhealthy choices over a three day period. If we're truly eating well and performing regular exercise, we would feel strange not to continue over the weekend. Our fitness brain should always be on directing us to choose nutritious food, not empty calories. If you're struggling with eating right and getting off track over the weekend, it could mean taking a look at how you're preparing food. Does your healthy food taste good?<br /><br />Healthy foods not only taste good but are great for you. Enjoy the texture and flavor of vegetables, fruits, and raw nuts. Indulge in lean proteins on the grill like salmon and chicken breast. Learn how to cook with herbs, spices, and marinades. Eating right doesn't mean eating bland.<br /><br />Eating right along with the occasional splurge meal is what will enable you to reach and maintain those fitness goals.<br /><br />Thanks for stopping by my Blog. Don't forget to subscribe and never miss a free update.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK0IR1lDquIQpM4q6BnnpaGGkWaH9DkhTQg0rEUlDZsUOnmUVS3MrmM-h-wrIVeZScpg8SR-KawwgXAfago0WKZGuza9J1lJ13sRGMrg7wI6xhUqQ_bRi3R91Wn3Q-vZDTjsPj9YyAQhJ7/s1600/IMG_4492.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="997" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK0IR1lDquIQpM4q6BnnpaGGkWaH9DkhTQg0rEUlDZsUOnmUVS3MrmM-h-wrIVeZScpg8SR-KawwgXAfago0WKZGuza9J1lJ13sRGMrg7wI6xhUqQ_bRi3R91Wn3Q-vZDTjsPj9YyAQhJ7/s320/IMG_4492.JPG" width="308" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Be well and Stay Healthy</td></tr></tbody></table><br /><br /><div style="text-align: center;"><span style="text-align: left;"><br /></span><br /></div><br /><div class="MsoNoSpacing" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"></div><div class="MsoNoSpacing" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">     </div><div class="MsoNoSpacing"><o:p></o:p></div>

How Weekends Can Hold Us Back From Reaching Fitness Goals

We all look forward to the weekend or free days off. Enjoying a break from work and personal R&R can't come soon enough sometimes, r...

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Guide to paying a small fine and making billions

<img alt="Related image" height="345" src="http://www.encognitive.com/files/images/fda--stance%20on%20side%20effects%20of%20prescription%20drugs.jpg" width="400" /><br />graphic source: encongnitive.com<br /><br /><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;">The key factor is: be a drug company.</span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;">In this case, Celgene. Their drugs are Thalomid and Revlimid. </span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;"><br /></span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;">(...)</span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;"><br /></span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;">A long-running suit against Celgene, launched by Beverly Brown, who used to be the company�s sales manager, contends that: </span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;"><br /></span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;">Celgene trained its sales team to promote off-label uses to doctors; </span><span style="font-size: large;">Celgene sales people intentionally lied about studies, claiming the studies showed the off-label uses were beneficial to patients; </span><span style="font-size: large;">And the company omitted vital warnings about the drugs� uses from the drugs� labels.</span></div><div style="background-none: #f7f3ee; color: #333333; font-family: Georgia, serif;"><span style="font-size: large;"><br /></span></div><div style="background-none: #f7f3ee; none: #333333; font-family: Georgia, serif;"><span style="font-size: large;">Read <a href="https://jonrappoport.wordpress.com/2017/07/30/guide-to-paying-a-small-fine-and-making-billions/">more ...</a></span></div><br /><br />

Guide to paying a small fine and making billions

graphic source: encongnitive.com The key factor is: be a drug company. In this case, Celgene. Their drugs are Thalomid and Revlimid.  (...) ...

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An Avocado a Day Keeps the Doctor Away

<img alt="Whole and halved avocado, sliced avocado half, knife, parsley, napkin on a wooden boards background" height="266" src="https://healthimpactnews.com/wp-content/uploads/sites/2/2017/04/Avocado-slices.jpg" width="400" /><br />photo source: Health Impact News<br /><br /><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-size: large;">Here�s why registered dietician Cynthia Sass, with master�s degrees in both nutrition science and public health, calls avocados worthy of superfood status: They can effectively combat nearly every aspect of metabolic syndrome [factors of obesity and prediabetes].</span></div><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-size: large;">According to Sass, the �impressive range of studies� the researchers perused also covered the nutritional impact the firm, velvety flesh of this pear-shaped green-black food, technically a fruit can make on several other areas of the body, not just metabolic syndrome symptoms.</span></div><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-size: large;">Read <a href="https://healthimpactnews.com/2017/avocados-as-a-super-food-it-would-be-hard-to-eat-too-much/">more ...</a></span></div>

An Avocado a Day Keeps the Doctor Away

photo source: Health Impact News Here�s why registered dietician Cynthia Sass, with master�s degrees in both nutrition science and public he...

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International Study: An Honest Look at the Statistics Shows that the HPV Vaccine is Not Safe

<img alt="Gardasil-needle" height="208" src="https://vaccineimpact.com/wp-content/uploads/sites/5/2016/07/Gardasil-needle.jpg" width="400" /><br />Health Impact photo<br /><br /><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-size: 16px !important; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;">A new study was published earlier this month (July 2017) in the journal <em style="box-sizing: border-box;">Clinical Rheumatology </em>looking at serious adverse events after HPV vaccination. The title of the study is: <em style="box-sizing: border-box;">Serious adverse events after HPV vaccination: a critical review of randomized trials and post-marketing case series. </em></div><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-size: 16px !important; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;">This is an international peer-reviewed journal that has been around since 1945. It is the �Journal of the International League of Associations for Rheumatology,� and is the official journal of the <em style="box-sizing: border-box;">Belgian Rheumatology Society</em>.</div><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-size: 16px !important; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;">The study was conducted by doctors from the Rheumatology Department and the Immunology Department at the National Institute of Cardiology in Mexico City.</div><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-size: 16px !important; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;">Read <a href="https://healthimpactnews.com/2017/international-study-an-honest-look-at-the-statistics-shows-that-the-hpv-vaccine-is-not-safe/">more ... </a></div><br />

International Study: An Honest Look at the Statistics Shows that the HPV Vaccine is Not Safe

Health Impact photo A new study was published earlier this month (July 2017) in the journal  Clinical Rheumatology  looking at serious adver...

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Medical Cannabis Infused in Coconut Oil Maximizes Health Benefits

<img alt="Marijuana plant and cannabis oil bottles with coconut oil isolated" height="253" src="https://healthimpactnews.com/wp-content/uploads/sites/2/2017/07/Marijuana-Cannabis-Oil-Coconut-Oil.jpg" width="400" /><br /><br /><div style="background-color: none; box-sizing: border-box; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-family: "times" , "times new roman" , serif; font-size: large;">Among medical marijuana proponents there has been a lot of discussion about the various ways of combining coconut oil and cannabis as an ideal carrier for combining cannabis� external cannabinoids with the body�s internal cannabinoid system for healing.</span></div><div style="background-color: none; box-sizing: border-box; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-family: "times" , "times new roman" , serif; font-size: large;">At first this combination was used to facilitate suppositories that when inserted rectally would somehow allow those who are THC intolerant to absorb full spectrum plant cannabis� benefits to be absorbed without the high.</span></div><div style="background-color: none; box-sizing: border-box; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-family: "times" , "times new roman" , serif; font-size: large;">Then the coconut oil with cannabis was contained in capsules to create standardized cannabis edibles for medical consumption. This is what 77 year old Stan Rutner used to cure his terminal lung and brain cancer during hospice under his daughter Corrine�s and son-in-law John Malanca�s custody in California. <a href="https://healthimpactnews.com/2016/older-americans-turning-to-medical-cannabis-to-heal-cancer-and-other-diseases/" style="border-bottom: 1px dotted rgb(194, 223, 156) !important; box-sizing: border-box; color: rgb(71, 119, 7) !important; text-decoration-line: none;">(Source)</a></span></div><div style="background-color: none; box-sizing: border-box; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-size: large;">Read <a href="https://healthimpactnews.com/2017/medical-cannabis-infused-in-coconut-oil-maximizes-health-benefits/">more ...</a></span></div>

Medical Cannabis Infused in Coconut Oil Maximizes Health Benefits

Among medical marijuana proponents there has been a lot of discussion about the various ways of combining coconut oil and cannabis as an ide...

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Study: Chemo Drugs Actually Cause Cancer

<img alt="The syringe with drugs for chemotherapy treatment" height="266" src="https://healthimpactnews.com/wp-content/uploads/sites/2/2017/07/chemotherapy-drugs.jpg" width="400" /><br /><br /><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-size: large;">A new study published this month (July 2017) confirms what most who are not entrenched in mainstream oncology�s viewpoint of cancer treatment by chemo drugs have already pointed out: Chemo drugs are carcinogenic, and they actually <em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">cause cancer</strong></em>.</span></div><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-size: large;">This is actually the second study published in modern times showing that the very drugs prescribed for cancer treatment, actually cause cancer.</span></div><div style="background-color: none; box-sizing: border-box; font-family: arial, sans-serif; font-stretch: normal !important; font-variant-numeric: normal !important; line-height: 1.35em !important; margin-bottom: 20px;"><span style="font-size: large;">Read <a href="https://healthimpactnews.com/2017/study-chemo-drugs-actually-cause-cancer/">more ...</a></span></div>

Study: Chemo Drugs Actually Cause Cancer

A new study published this month (July 2017) confirms what most who are not entrenched in mainstream oncology�s viewpoint of cancer treatmen...

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6 Health Benefits of Siberian Ginseng - LE Blog

<div class="separator" style="clear: both; text-align: center;"></div><div style="margin-left: 1em; margin-right: 1em;"><img height="400" src="http://nsp-zdorovje.narod.ru/fito/phytotherapy-img/eleutherococcus-senticosus-4.jpg" width="388" /></div><span style="font-size: xx-small;">Photo Credit:http://nsp-zdorovje.narod.ru/</span><br /><br /><span style="font-size: large;"></span><br /><div><span style="font-size: large;">'�Siberian ginseng� (</span><a href="http://en.wikipedia.org/wiki/Eleutherococcus_senticosus" style="font-size: x-large;">Eleutherococcussenticosus</a><span style="font-size: large;"> or Acanthopanax senticosus) belongs to the same family (Araliaceae) of the more commonly known Panax ginseng. However, it is not considered to be a true �ginseng.� Both are used in traditional Chinese Medicine. It is now illegal in the United States to refer to </span><a href="http://en.wikipedia.org/wiki/Eleutherococcus_senticosus" style="font-size: x-large;">Eleutherococcussenticosus</a><span style="font-size: large;"> as ginseng.'</span></div><br /><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">Read <a href="http://blog.lifeextension.com/2017/07/6-health-benefits-of-siberian-ginseng.html">more...</a></span></div>

6 Health Benefits of Siberian Ginseng - LE Blog

Photo Credit:http://nsp-zdorovje.narod.ru/ '�Siberian ginseng� ( Eleutherococcussenticosus or Acanthopanax senticosus) belongs to the s...

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There is a Right and Wrong Way to Use the Scale for Accountability

<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0eUSPpjVjQzf90C__pEPKp9Jv6HvyWj9dr8zBtQ3pwyqpSq8GDEaOrTejM7AFXfEt18rVMYDj55yZQQ-7kamsgtveTWtU6RNIFoh2maN5EknZUXhxGs3AtOkM4s7wqrfN67CA5_aHLE4P/s1600/IMG_5961.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1001" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0eUSPpjVjQzf90C__pEPKp9Jv6HvyWj9dr8zBtQ3pwyqpSq8GDEaOrTejM7AFXfEt18rVMYDj55yZQQ-7kamsgtveTWtU6RNIFoh2maN5EknZUXhxGs3AtOkM4s7wqrfN67CA5_aHLE4P/s320/IMG_5961.JPG" width="306" /></a></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">The scale game starts as innocent accountability for weight loss and turns into a game of just how much we can get away with cheating on our program.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: "verdana" , sans-serif; font-size: 16px;">Who is guilty? The scenario typically looks like this...</span><br /><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><span style="mso-spacerun: yes;"></span>The fitness program is going great and the weight is coming off at a healthy rate. Suddenly, you begin validating food rewards for a job well done above what's considered moderation. </span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">You challenge the scale to see how far you can push those numbers thinking there's leeway.<span style="mso-spacerun: yes;"> Besides, you're doing such a great job and deserve a weekend of pizza, beer, and pastries, right? Wrong. This is a risky gamble and not a <a href="https://stayhealthyfitness.blogspot.com/2015/06/starting-is-not-end-maintaining-is.html" target="_blank">definition of living a healthy lifestyle</a>. </span></span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">The purpose of achieving a healthy weight is not to yo-yo back and forth. It means taking your health seriously and maintaining the lifestyle.<span style="mso-spacerun: yes;"> </span>If the scale gets in the way of that, it's time to toss it, especially when the 'scale game' derails your health and fitness goals. Relying on the mirror and how your clothes fit would be a better accountability tool at this point. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVQBxO8MM-KLuZlk4zkU2uFzikuwd6NaRCpJozOXHzvjhlEpc_9oHZlITfLqg5KG1343vL-fgAblEv6tUBshGzUhzY4whMqlSBS49Y4wLgocX6GRCPd5WchNMbyTZxLVmv1DxXfidOet0/s1600/711838ZpFxL.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVQBxO8MM-KLuZlk4zkU2uFzikuwd6NaRCpJozOXHzvjhlEpc_9oHZlITfLqg5KG1343vL-fgAblEv6tUBshGzUhzY4whMqlSBS49Y4wLgocX6GRCPd5WchNMbyTZxLVmv1DxXfidOet0/s1600/711838ZpFxL.jpg" width="320" /></a></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">You're not hurting anyone but yourself when playing games with your fitness efforts. There is <a href="https://stayhealthyfitness.blogspot.com/2016/06/sorta-kinda-fitness-doesnt-work.html" target="_blank">no half-way living a healthy life</a>. Not giving your best to achieve fitness goals is evident in more ways than a scale measurement. Do you like what you see in the mirror? How do you feel overall? These are also great ways to know if you're being true to your program. </span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">The scale game robs you of being able to achieve your best health and body. W</span><span style="font-family: "verdana" , sans-serif; font-size: 12pt;">hen the purpose of the scale is to justify eating off track or exercising less, it removes the positive benefit of keeping track of your weight. Weighing one time per week for accountability can be a healthy thing, but when it turns into an ugly game of number manipulation for a food frenzy this is the opposite of being healthy. </span></div><br /><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">Success will never come from games or lack of commitment to your goals.<span style="mso-spacerun: yes;"> </span>The results will come from <a href="https://stayhealthyfitness.blogspot.com/2015/07/eat-like-fitness-expert-to-achieve-your.html" target="_blank">consistent healthy food choices</a> coupled with regular exercise. The scale has nothing to do with your choices. It's simply a helpful tool to let you know how you're doing with your weight loss program.<span style="mso-spacerun: yes;"> When the scale is misused, it really can be detrimental to your goals. </span></span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><span style="mso-spacerun: yes;"><br /></span></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">If the 'scale game' is an active part of a health program then it really isn't a health program.<span style="mso-spacerun: yes;"> </span>This may be a good time to dump the scale and start applying healthy accountability methods that align with your fitness efforts. </span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;">Remember, it's all fun and games until your jeans don't fit anymore. </span></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><span style="mso-spacerun: yes;"></span></span> <span style="font-family: "verdana" , sans-serif; font-size: 12pt;"> </span></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"> </span><br /><div style="text-align: right;"></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"> </span><br /><div class="MsoNoSpacing" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18.47px;"><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><span style="font-family: "verdana" , sans-serif;">Thanks for stopping by my Blog. Remember to subscribe and never miss a free update.</span></span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><span style="font-family: "verdana" , sans-serif;"><br /></span> </span><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyQ6fz5A6XUk3W6h8WZ2_KvKnsiESckkMzK8fZbHPCY_En2kZihmmV30oMacbKb6GslDv5DsIM64mjCFA98pIunnlmKn2M1pKTrvBcZOY4k7J3_jW15i5S1AZJP3LIdU00JqvLhdBTOZMS/s1600/IMG_3891+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1140" data-original-width="912" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyQ6fz5A6XUk3W6h8WZ2_KvKnsiESckkMzK8fZbHPCY_En2kZihmmV30oMacbKb6GslDv5DsIM64mjCFA98pIunnlmKn2M1pKTrvBcZOY4k7J3_jW15i5S1AZJP3LIdU00JqvLhdBTOZMS/s320/IMG_3891+%25282%2529.JPG" width="256" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Be well and Stay Healthy</td></tr></tbody></table><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"> </span><br /><div class="MsoNoSpacing" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18.47px;"><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"> </span><br /><div class="MsoNoSpacing" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18.47px;"><div class="separator" style="clear: both; text-align: center;"></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"><br /></span></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12pt;"> <div class="MsoNoSpacing" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18.47px;"><br /></div><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"></div></span><br /><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;"></div>

There is a Right and Wrong Way to Use the Scale for Accountability

The scale game starts as innocent accountability for weight loss and turns into a game of just how much we can get away with cheating on our...

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The Powerful Aspirin Alternative Your Doctor Never Told You About

<img height="200" src="http://www.nutritionw.com/wp-content/uploads/2015/12/Aspirin-1.jpg" width="400" /><br /><span style="font-size: xx-small;">Photo Credit:http://www.nutritionw.com</span><br /><br /><div><span style="font-size: large;">'Aspirin's long held promises are increasingly falling flat. A natural, safer and more effective alternative to this synthetic drug has been known about for at least 15 years!<br /><br />In a previous article titled "<a href="http://blog/aspirin-dangers-and-natural-evidence-based-alternatives">The Evidence Against Aspirin and For Natural Alternatives</a>," we discussed the clear and present danger linked with the use of aspirin as well as several clinically proven alternatives that feature significant side benefits as opposed to <a href="http://www.greenmedinfo.com/toxic-ingredient/aspirin">aspirin's many known side effects</a>.' </span><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">Read <a href="http://www.greenmedinfo.com/blog/powerful-aspirin-alternative-grows-trees-1">more...</a></span></div></div>

The Powerful Aspirin Alternative Your Doctor Never Told You About

Photo Credit:http://www.nutritionw.com 'Aspirin's long held promises are increasingly falling flat. A natural, safer and more effect...

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Heartburn Drugs Increase Mortality � How to Safely Address Indigestion

<img height="400" src="https://s-media-cache-ak0.pinimg.com/736x/50/f2/c4/50f2c4a289140da182d944c5a550bfc4--heartburn-treatment.jpg" width="400" /><span style="font-size: large;"><br /><br />'Heartburn, also referred to as acid reflux, gastroesophageal reflux disease (GERD) or peptic ulcer disease, is characterized by a burning sensation originating behind your breastbone, sometimes traveling up into your throat. In some cases, this burning pain can be severe enough to be mistaken for a heart attack.'</span><br /><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">Read <a href="http://articles.mercola.com/sites/articles/archive/2017/07/19/how-to-safely-address-heartburn.aspx">more...</a></span><br /><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"><br /></span></div></div>

Heartburn Drugs Increase Mortality � How to Safely Address Indigestion

'Heartburn, also referred to as acid reflux, gastroesophageal reflux disease (GERD) or peptic ulcer disease, is characterized by a burni...

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8 Stages of Yoga for Health and Well Being

<div class="separator" style="clear: both; text-align: center;"><span style="font-size: large; margin-left: 1em; margin-right: 1em;"><img alt="http://twentysomethingliving.com/wp-content/uploads/2015/02/sample.jpg" class="shrinkToFit" height="250" src="http://twentysomethingliving.com/wp-content/uploads/2015/02/sample.jpg" width="400" /><br /><span style="font-size: xx-small;">http://twentysomethingliving.com</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large; margin-left: 1em; margin-right: 1em;"><span style="font-size: xx-small;"><br /></span></span></div><br /><span style="font-size: large;">'"Yoga" means union that brings an incoherent and scattered mind to a reflective state for communion of the human soul with divinity. It ensures optimal condition of every aspect of life, be it body, mind, energy or soul. Let's explore in brief the eight stages of Yoga that promise not only health, but answers to all imaginable existential predicaments of the human mind. Yoga is not only for India, it belongs to the world!'</span><br /><span style="font-size: large;"><br /></span><span style="font-size: large;">Read <a href="http://blog.lifeextension.com/2017/07/8-stages-of-yoga-for-health-and-well.html">more... </a></span>

8 Stages of Yoga for Health and Well Being

http://twentysomethingliving.com '"Yoga" means union that brings an incoherent and scattered mind to a reflective state for co...

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Why Looking Like Myself is an Important Part of Fitness

<br /><div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy0hBr73qIdlhga66WwsubGDMru6LAAO6r0Tz2ywkwK-Tg3tk8_N4NhvG1wpMGqo6-PrmKcMYn2TJeziA_QbzmJkTlbMzm_7tJluCNZxXQiB9MV8YPzLjJt3NxEDLM9K1EU2WEzWT9_PjU/s1600/IMG_3812.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy0hBr73qIdlhga66WwsubGDMru6LAAO6r0Tz2ywkwK-Tg3tk8_N4NhvG1wpMGqo6-PrmKcMYn2TJeziA_QbzmJkTlbMzm_7tJluCNZxXQiB9MV8YPzLjJt3NxEDLM9K1EU2WEzWT9_PjU/s320/IMG_3812.JPG" width="320" /></a></div><div class="MsoNoSpacing">What do I mean by looking like myself?<span style="mso-spacerun: yes;">  </span>Well, <a href="http://stayhealthyfitness.blogspot.com/2015/12/my-genetics-muscle-and-eating-lots-of.html"><span style="color: #8e7cc3;">I have certain genetics</span></a> and a lifestyle contributing to what I look like. I'm not supposed to look like anyone else including other fitness women in magazines.<br /><br />Back in my competitive days, I do admit to more than admiring fitness competitors and felt I needed to look like them to win. I struggled with my body not responding the same way as another competitor. It was an <a href="http://stayhealthyfitness.blogspot.com/2014/03/realistic-expectations.html">unrealistic way of thinking</a>. The girls in the magazines don't even look like the girls in the magazine. Straight up the fitness truth.<br /><span style="mso-spacerun: yes;"><br /></span> I'm so happy to have learned through that insecure journey. I have come full circle with knowledge, age, and wisdom.<span style="mso-spacerun: yes;"> </span>I embrace who I am and what I look like. <a href="http://stayhealthyfitness.blogspot.com/2015/07/eat-like-fitness-expert-to-achieve-your.html">I strive to be my best me</a> and not anyone else.<span style="mso-spacerun: yes;"> </span>It would be such a stressful life to constantly compare myself to all the beautiful women out there. Life is too short to think unrealistic thoughts or goals.<br /><span style="mso-spacerun: yes;"><br /></span> Did you know all images in magazines are photoshopped? The pictures are smoothed, cropped and colored for marketing appeal. The purpose is to create unreal images of women and men representing something they're not.<span style="mso-spacerun: yes;"> Many of these models may be in great shape with a <a href="http://stayhealthyfitness.blogspot.com/2015/10/more-is-not-better-for-my-fitness-life.html"><span style="color: #8e7cc3;">normal healthy body</span></a>. </span>What's missing is their natural lines, bumps, blemishes, rolls, bootie, and hips revised with a few strokes of a computer. Anyone can get a photoshopped 6-pack now and this isn't a joke. I'm not anti-photoshop, but if I need to go to the image credits just to recognize the person, that is simply not right. </div><div class="MsoNoSpacing"><br /></div><div style="text-align: right;"></div><div class="MsoNoSpacing">Some of my older modeling pictures are slightly photoshopped. I have to say it's an art of knowing just how much to shop an image and loved when some softness was needed.<span style="mso-spacerun: yes;"> </span>Overall, I prefer my untouched edgy images showing the real me.<br /><br />I prefer taking self-portraits not selfies without filters and in the middle of working out. I display those daily along with food intake on <a href="https://www.instagram.com/stayhealthydarla/"><span style="color: #8e7cc3;">my Instagram</span></a>. I represent the real me, over 50, no makeup and unscripted. This is a true fitness lifestyle exemplified as it should be. I'm a 'messy hair don't care' trainer where sweat and a smile are my best accessories. </div><div class="MsoNoSpacing"><br /></div><div style="text-align: right;"></div><div class="MsoNoSpacing">It's important for me to want to look like myself and not someone else. This tells me that I accept, embrace, and honor who I am completely as a woman, wife, mother, trainer, writer, daughter, sister, and friend. How could I even walk the talk of helping people get healthy if I didn't live this philosophy?<br /><span style="mso-spacerun: yes;"><br /></span>Our goal should not be to look like someone else but working towards becoming the best version of yourself. As long as we do our best regardless of age, fitness level, or circumstance to reach our fitness goals is all that matters. Achieving good health is a journey and never a destination and age is not a definition of our fitness.<br /><br /></div><div style="text-align: left;"></div><div class="MsoNoSpacing">I embrace my fine lines earned from laughs, smiles, and a few frowns along the way. I believe <a href="http://stayhealthyfitness.blogspot.com/2016/04/when-you-start-stopping-is-when-you.html"><span style="color: #8e7cc3;">aging is a privilege and an honor</span></a>. Although there is no such thing as the fountain of youth, I feel fitness is darn close. It is possible to keep our body and mind young living a healthy life.<br /><br />Consistent exercise, healthy foods, plenty of rest, and balance of work and play are essential components of a healthy lifestyle. This enables us to feel youthful and reduces our risk of disease and illness.<br /><br />I want to do my best to live a good long life.<span style="mso-spacerun: yes;"> </span>When it comes down to me and the mirror, there is acceptance. How about you?</div><div class="separator" style="clear: both; text-align: center;"><br /></div>Thanks for stopping by my Blog. Don't forget to subscribe and never miss a free update.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0T0Q9qyU9eDH-hMZOlhuy9xPgtHdMwhdsZ4n-befD8UL1SAL4ouOh7G9Sa595UHjPXs_ykJm2QUwBOxsKEX2lgt0qKoryGLrJwbpDU7X4UZC7XTCqOn-1JLXIU1jCw3PYsWAXYsJUahdd/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0T0Q9qyU9eDH-hMZOlhuy9xPgtHdMwhdsZ4n-befD8UL1SAL4ouOh7G9Sa595UHjPXs_ykJm2QUwBOxsKEX2lgt0qKoryGLrJwbpDU7X4UZC7XTCqOn-1JLXIU1jCw3PYsWAXYsJUahdd/s320/FullSizeRender.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Be well and Stay Healthy</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="MsoNoSpacing"><br /></div><br /><div class="MsoNoSpacing"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><br />

Why Looking Like Myself is an Important Part of Fitness

What do I mean by looking like myself?   Well, I have certain genetics and a lifestyle contributing to what I look like. I'm not suppos...

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Achieving Fitness Success Happens When We Put Our Thoughts Into Action

<div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitoy-ETwx8N3pJJboPUh6ONR1SAmNAUQTFiQjRgmLsyGiAVsxSq7gTGfd01MWMCXXdKnNVHRYWWjY9-m-DzvD92c76lu6ApDoQAZD6iXu_TJG-ej-E8mf6ALN9m8z82i15LxmyBrBV6Pbw/s1600/IMG_2816.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitoy-ETwx8N3pJJboPUh6ONR1SAmNAUQTFiQjRgmLsyGiAVsxSq7gTGfd01MWMCXXdKnNVHRYWWjY9-m-DzvD92c76lu6ApDoQAZD6iXu_TJG-ej-E8mf6ALN9m8z82i15LxmyBrBV6Pbw/s320/IMG_2816.JPG" width="256" /></a></div>Most of us have the goal of wanting a fit and <a href="http://stayhealthyfitness.blogspot.com/2014/10/wanting-hot-body-is-not-all-about-vanity.html">healthy body</a>. Sadly, not all of us follow through with the action to make it happen. All too often something gets in the way of doing what needs to be done to make the wish a reality.<br /><br />It doesn't matter how much web surfing, article reading, or fit people watching is happening. If what you're doing isn't <a href="http://stayhealthyfitness.blogspot.com/2014/01/motivation-mojo.html">motivating you</a> to take action, it's nothing but wasted time. In fact, all that time surfing the web could be time used to complete a workout or meal prep.<br /><br />I even have to limit myself and implement a certain amount of time for social media work. My life requires excellent time management to run my personal training business, writing obligations and maintain a <a href="http://stayhealthyfitness.blogspot.com/2016/01/no-matter-what-you-do-its-still-about.html">healthy lifestyle</a>. That means shutting down my computer and making the choice to exercise and prepare healthy meals for the week.  <o:p></o:p></div><div class="MsoNoSpacing"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing">It's fun to dream about reaching our <a href="http://stayhealthyfitness.blogspot.com/2016/04/fitness-goals-are-meant-to-be-maintained.html">fitness goals</a>. I am the first to applaud and be motivated by a fit body because I know the effort it takes and the lifestyle required. Wishing and wanting can turn ugly when the doing is not taking place. Somehow feelings of resentment and bitterness can appear toward self and others even when no action to fix anything is occurring.<br /><br />We are adults responsible for <a href="http://stayhealthyfitness.blogspot.com/2016/05/achieve-fitness-one-day-at-time.html">our daily choices</a>. We decide our day to day happiness, outward behaviors toward self and others, and ultimately taking care of our bodies. If the choice is not to do what it takes to get healthy, then all the wishing and wanting are merely thoughts.<br /><br />Putting our thoughts into action is how you will achieve a fit and healthy body. What we do determines the lifestyle we maintain. Limited time isn't a reason not to exercise for example. If twenty minutes is all you have, give it all you got with no excuses. Every step toward improving our health regardless of the time is positive progress.  <o:p></o:p></div><div class="MsoNoSpacing"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing">We really need to move past the wishing and wanting, and into the doing. Taking action is what makes <a href="http://stayhealthyfitness.blogspot.com/2014/03/realistic-expectations.html">results happen</a>. When we become proactive, we feel accomplished, more confident, and overall in much better health.<br /><br />Achieving the fit body we want and think about all the time takes responsibility, time, and effort on a consistent basis. This is true for all things in life: our jobs, education, relationships, and spiritual life for example. Sitting around thinking that things are just going to fall into our laps without effort is unrealistic. Some people really do believe that life works this way, are unmotivated, and feel they are owed a free ride. The truth is there are <a href="http://stayhealthyfitness.blogspot.com/2016/03/there-are-no-free-rides-to-fitness.html">no free rides to fitness</a>.<br /><br />Life has never promised easy, and often we make fitness much more complicated than it needs to be. This is no reason to fall into a wish and wants pity party when the action has never been attempted. Time to wake-up and smell the coffee and honestly ask ourselves why we're not doing what it takes to get healthy. Daily choices and action is the only way to <a href="http://stayhealthyfitness.blogspot.com/2015/07/eat-like-fitness-expert-to-achieve-your.html">fitness success</a> and to create a healthy lifestyle.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Thanks for stopping by my Blog. Don't forget to subscribe and never miss a free update. </div><div class="MsoNoSpacing" style="background-color: white; line-height: 18.47px;"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCV2LA6UUT3-iPTeFmetH3RJRv8uj719QptE6nrbio7Z-hf77R1iV44uiVbJrOk1MsuI-U8Zjidyy_Q0jLD0jjbDAYh8fqU7loUkkrIxEEf-fcgzf8oClw93KxHFCS7K261A3wZrQhi63K/s1600/IMG_9692.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCV2LA6UUT3-iPTeFmetH3RJRv8uj719QptE6nrbio7Z-hf77R1iV44uiVbJrOk1MsuI-U8Zjidyy_Q0jLD0jjbDAYh8fqU7loUkkrIxEEf-fcgzf8oClw93KxHFCS7K261A3wZrQhi63K/s320/IMG_9692.JPG" width="290" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Be well and Stay Healthy</td></tr></tbody></table><br /></div><div class="MsoNoSpacing"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><br /></div><div class="MsoNoSpacing"><o:p></o:p></div>

Achieving Fitness Success Happens When We Put Our Thoughts Into Action

Most of us have the goal of wanting a fit and healthy body . Sadly, not all of us follow through with the action to make it happen. All too ...

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Why Peanut Butter is a Big Part of My Sports Nutrition

<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbRpFeBuzkt3WB7OIevnhxH9kaaKC_0XZ0f49Wvd48ich_6IlPD7S10ThRHrVEqwiHJS56GgmWUxefZ2JNqL-EZ9_cSuI2xs3bcL9U_2YO4LIWvRrFmePR-HFOK0s84tBLANw7Yo0f7SbI/s1600/darla3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1257" data-original-width="933" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbRpFeBuzkt3WB7OIevnhxH9kaaKC_0XZ0f49Wvd48ich_6IlPD7S10ThRHrVEqwiHJS56GgmWUxefZ2JNqL-EZ9_cSuI2xs3bcL9U_2YO4LIWvRrFmePR-HFOK0s84tBLANw7Yo0f7SbI/s320/darla3.jpg" width="237" /></a></div><span style="font-weight: normal;">I absolutely love organic peanut butter and eat it almost daily. I'm even guilty of eating a tablespoon straight from the jar. Peanut butter just so happens to be one of the best sports nutrition superfoods. It's a rich source of healthy fat and quality plant protein. Did I mention it tastes amazing!</span><br /><span style="font-weight: normal;"><br /></span><br /><div><span style="font-weight: normal;">I can be very creative with peanut butter adding it to oatmeal or mixing with protein powder. <a href="https://stayhealthyfitness.blogspot.com/2015/07/eat-like-fitness-expert-to-achieve-your.html" target="_blank">Eating healthy</a> fats like peanut butter is one of the ways I obtain essential nutrients that maintain my fitness.</span><br /><span style="font-weight: normal;"><br /></span></div><span style="font-weight: normal;">Did you know good fats help boost your metabolism to more effectively burn body fat? Unfortunately eating fat has received lots of bad press and blamed for making us fat. Not true. There's a difference between fats that help keep us healthy and fats contributing to being unhealthy. Compare a donut to a handful of raw nuts for example.</span><br /><span style="font-weight: normal;"><br /></span> <span style="font-weight: normal;">Healthy fats like peanut butter and other nut butter are shown to promote good health. Another thing to keep in mind when enjoying peanut butter is portion size. I don't sit around with a spoon in my jar until it's gone, although tempting. </span>We can enjoy our good fats but just like with all macro nutrients, <a href="https://stayhealthyfitness.blogspot.com/2016/01/dont-bite-off-more-than-you-can-chew.html" target="_blank">eating the right amount to maintain our fitness is essential</a>.<br /><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">Good fats have numerous health benefits and studies show can help reduce the risk of heart disease, stroke, hypertension, joint pain, and boost our immunities. </span><span style="font-weight: normal;">The nutrients contained in peanut butter provide our body with protection from many illnesses including certain cancers and neurological disease.</span> <span style="font-weight: normal;">It's also shown to reduce our total cholesterol, specifically LDL cholesterol (the bad stuff) and triglycerides.</span><br /><span style="font-weight: normal;"><br /></span> <span style="font-weight: normal;">My love affair with peanut butter began with 'PB and Js' and still remains to this day. Mom wasn't far off with the importance of eating this healthy fat. It has helped me <a href="https://stayhealthyfitness.blogspot.com/2015/12/i-am-what-i-eat-to-large-degree.html" target="_blank">maintain my physical fitness</a> over decades. I use peanut butter toast prior to and even following my workouts. I also enjoy a tablespoon when craving something before bed. If I want to create my own peanut butter cup, I toss a few dark chocolate chips on the spoon for an awesome treat.</span><br /><br /><div><span style="font-weight: normal;">I realize some have peanut sensitivity and allergies and therefore can't consume peanut butter. However, there are a wide variety of other kinds of nut butter just as nutritious and satisfying. Peanut butter works for me and my healthy lifestyle and probably the easiest healthy snack I eat daily. </span></div><div><span style="font-weight: normal;"><br /></span></div><div><span style="font-family: inherit;"><span style="background-color: white;">Thanks for stopping by my Blog. Remember to subscribe and never miss a free update.</span><span style="background-color: white;"> </span></span></div><div><span style="background-color: white; font-family: "verdana" , sans-serif; font-size: 16px;"><br /></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAQcmoMdg0daIlLFE6xnJYRIg1Bqu7uvEr4NWZgeilqiNKNKHiNjQO5xUXVCg-LcFyMaQ-wU-FEL01ZUvLvzvgrCajLUIw_sxsRU_iObJMO0wR22BvOryuV90PFnND94ugs9le1_0XID3g/s1600/darla+%25286%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1280" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAQcmoMdg0daIlLFE6xnJYRIg1Bqu7uvEr4NWZgeilqiNKNKHiNjQO5xUXVCg-LcFyMaQ-wU-FEL01ZUvLvzvgrCajLUIw_sxsRU_iObJMO0wR22BvOryuV90PFnND94ugs9le1_0XID3g/s320/darla+%25286%2529.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Be well and Stay Healthy</td></tr></tbody></table><div><span style="background-color: white; font-family: "verdana" , sans-serif; font-size: 16px;"><br /></span></div><h4></h4><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><span style="font-family: "verdana" , sans-serif;"><br /></span><br /><h4></h4>

Why Peanut Butter is a Big Part of My Sports Nutrition

I absolutely love organic peanut butter and eat it almost daily. I'm even guilty of eating a tablespoon straight from the jar. Peanut bu...

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Food Journals Can Help Us Get Back On Track Sooner Than Later

<div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaxUjBM3__kp1p1l4mF2XrMhI2PIcxHnUGPLxZZDL0eF-04_wZAwCABaVoCGDmIUoAygf8wRwt3tves2fkvz2lEpdgyXJ1vc3Mdn7QI7rvwxD36SglTNTMXIkuZXjX7C-NVzKFSczSeXeL/s1600/IMG_3810.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1070" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaxUjBM3__kp1p1l4mF2XrMhI2PIcxHnUGPLxZZDL0eF-04_wZAwCABaVoCGDmIUoAygf8wRwt3tves2fkvz2lEpdgyXJ1vc3Mdn7QI7rvwxD36SglTNTMXIkuZXjX7C-NVzKFSczSeXeL/s320/IMG_3810.JPG" width="287" /></a></div><span style="font-family: "verdana" , sans-serif; font-size: 12pt;">Keeping a food journal can be your best friend and accountability partner when learning how to implement a healthy nutrition program.</span><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"> It can also feel like a burden depending on your commitment level. </span><br /><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"><br /></span> <span style="font-family: "verdana" , sans-serif; font-size: 12pt;">I have heard it all when it comes to food journals and the love/hate relationship caused when keeping track of every morsel. The problem is really not the food journal, but the issue of not wanting to be honest with ourselves.</span><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"> W</span><span style="font-family: "verdana" , sans-serif; font-size: 12pt;">hen life is going great and our program is on track, we gladly write down every healthy bite and proudly <a href="http://stayhealthyfitness.blogspot.com/2015/07/eat-like-fitness-expert-to-achieve-your.html" target="_blank">share eating habits</a> producing positive results. </span><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"> </span></div><div class="MsoNoSpacing"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;">On the other side of the spectrum is feeling guilty eating off track and not wanting to write it down. We even convince ourselves somehow not writing it down means it didn't really happen. We tend to have moments of forgetfulness when we stop being mindful of our eating behavior. </span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;">The truth is regardless of what we want to include in our food journal, our body keeps an accurate record. You can run but your body will not hide the consequences of unhealthy choices. </span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;">Our food journal wants to know all the hidden secrets causing us to get off track. Are there food triggers? What's going emotionally and how is it affecting your day? These are important facts that could help figure out why we're eating unhealthy. Using the food journal as <a href="http://stayhealthyfitness.blogspot.com/2011/09/it-is-not-always-easy.html" target="_blank">an emotional outlet helps</a> resolve potential behaviors that may occur, and allows us to get back on track sooner than later.</span></div><div class="MsoNoSpacing"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;">Giving our food journal the stink eye for poor food choices is not where the blame should be placed. We are responsible for living a healthy or unhealthy life. If our fitness program is off track, we should be grown up enough to own it, plus the consequences of those choices. Keeping secrets from our food journal does nothing to help in a positive way. In fact, being dishonest with ourselves will prevent us from reaching our health and fitness goals. </span></div><div class="MsoNoSpacing"><br /></div><div class="MsoNoSpacing"><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;">We can come up with all kinds of reasons not to journal: too hard, waste of time, it�s not working, controls me too much, refuse to feel micromanaged, and the list goes on. Keeping a journal is truly a personal choice but can't be blamed when poor decisions are made. When it doesn't work, it's a</span><span style="font-family: "verdana" , sans-serif; font-size: 12pt;">bout the dishonesty occurring when we cheat on our journal. </span><br /><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"><br /></span> <span style="font-family: "verdana" , sans-serif; font-size: 12pt;">Studies have shown increased health and fitness improvement when food and fitness journals are maintained. This is great news but they won't work if we're unwilling to use them correctly. Cheating on our food journal takes away it's ability to be used as a learning tool to help us correct unhealthy eating patterns. </span><br /><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"><br /></span></div><div class="MsoNoSpacing"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGj52hsAYJ6geSCel5eGOW8Ne44kZPSAwVkWuxs75YtnlV5I9IqbspEypFIAQ1eANULy6ePzht8U2YSNBOt9RPf8CHIm98HI1yppYro4jNmhfYtHMPdcX9Greds-S7JULsIwF08mD3P3MZ/s1600/10-reasons-to-keep-a-fitness-journal.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGj52hsAYJ6geSCel5eGOW8Ne44kZPSAwVkWuxs75YtnlV5I9IqbspEypFIAQ1eANULy6ePzht8U2YSNBOt9RPf8CHIm98HI1yppYro4jNmhfYtHMPdcX9Greds-S7JULsIwF08mD3P3MZ/s1600/10-reasons-to-keep-a-fitness-journal.jpg" width="320" /></a></div><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><br /></div><div class="MsoNoSpacing"><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;">We have the choice to view the food journal as friend or foe. If we view the food journal as a friend, our chances for improved health and fitness would significantly increase. Good friends help keep us accountable even when it's difficult to hear the truth. It may be hard to see our poor eating habits on paper but it's necessary to <a href="http://stayhealthyfitness.blogspot.com/2014/09/stand-in-your-fitness-truth.html" target="_blank">stand in our truth so we can make healthy changes</a>. Friends should be able to offer constructive criticism and have it be accepted in a positive way without defensiveness. </span><br /><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;"><br /></span> <span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;">The food journal is there to do that very thing: show you what has gone wrong, where you can improve, and ultimately help you make better choices for living a healthy lifestyle.  </span></div><div class="MsoNoSpacing"><span style="font-family: "verdana" , "sans-serif"; font-size: 12.0pt;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNoSpacing"><span style="font-family: "verdana" , sans-serif; font-size: 12pt;">Thanks for stopping by my Blog. Remember to subscribe and never miss a free update. </span><br /><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"><br /></span><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaAi2hcWc5MOUC5S7DYG6W3Ox50msxiI-uEfK26XulUq9X6LaAgOE4FQlLQW6FXdgV6nSOxRpH-WX4pbVWHik0aSAYs6KyqO4hGYq7RHV1uL9vcZs1ONCnah7vB4Lq4zgQtZiPbk8yRyEn/s1600/darla2.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1280" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaAi2hcWc5MOUC5S7DYG6W3Ox50msxiI-uEfK26XulUq9X6LaAgOE4FQlLQW6FXdgV6nSOxRpH-WX4pbVWHik0aSAYs6KyqO4hGYq7RHV1uL9vcZs1ONCnah7vB4Lq4zgQtZiPbk8yRyEn/s320/darla2.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Be well and Stay Healthy</td></tr></tbody></table><span style="font-family: "verdana" , sans-serif; font-size: 12pt;"><br /></span></div>

Food Journals Can Help Us Get Back On Track Sooner Than Later

Keeping a food journal can be your best friend and accountability partner when learning how to implement a healthy nutrition program.  It ca...

Read more »