The answer is not to focus on what we are giving up, not on what we can’t have, or what we are missing out on. Instead to focus on the health; focus on what we are getting and gaining and how wonderfully amazing that in itself is. Rome wasn’t built in a day, it was built brick by brick. Choose to take back your health one day at a time! Day by day, meal by meal, choice by choice.
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If you know me in real life, most likely you already know that my “bowl health” is very important to me! While yes, it might be a really gross thing to talk about, it is so important! You can tell so much about what is going on inside your body by your bowl patterns.
What is considered to be a normal bowel routine? While everyones bowel patterns are different, it is considered normal to have a bowel movement at most one to three times a day, or at the least three times a week. You should never let yourself go more than 3 days without a bowel movement.
So now you are thinking I know what is normal, how can I get a better bowel patter?
First of all make sure you are drinking plenty of water! Fluids are absorbed in the large intestine (also know as the colon). The more fluids readily available to your colon, the less it needs to work to absorb them. Do you see where I am going here…the harder the colon has to work to draw out the necessary fluids your body needs, the harder you’ll have to work to get the waste it produces out. (Gross, I know, but so true.)
After Fluid comes and other F…Fiber!
Fiber helps to keep everything moving down and out. Most people should aim for 25–35 grams of fiber a day. An added bonus to fiber is that it keeps you fuller longer as well as slowing down the absorption of sugar and the release of those sugars into your bloodstream.
Avocados
Apples
Sweet Potatoes (click HERE for a great roasted sweet potato recipe!)
Raspberries and Black berries
Chia seeds
Melons
watermelon
musk melon (cantaloupe)
honey dew
Edamame
Pears
Lentils
Beans:
Garbanzo Beans
Navy Beans
Black Beans
White Beans
Kidney Beans
Broccoli
Prunes
Grapefruit
Oranges
Coffee-while it doesn’t have any fiber and actually acts as a diuretic which means it takes fluid away and doesn’t add any. Coffee actually helps with peristalsis which helps to get the bowels moving.
Dark Leafy Greens
Add these things to your shopping list and you will be moving it too in no time!
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Every Monday I post a “No Gym? No problem!” workout, and every week I say:
I really believe that! I believe that your health and wellness are worth the time and effort it takes to eat healthy and exercise. Fitness is not a punishment! Skinny is not always “healthy” Healthy for some might be being thinner, while others look a different way.
No matter what your healthy looks like it is worth fighting for!
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**Please see below for an update.
Ok, so you might remember that for a while I was doing a weekly Jillian Michaels Body Revolution Review. I reviewed up through week 6 and Cardio 2, then the reviews suddenly stopped… I completed workouts for weeks 7 and 8, although I didn’t review them, and I started Cardio 3 and weeks 9-10. One night after doing workout 9 or 10, I rolled over and woke up from a dead sleep, my muscles were so sore and in pain that the simple movement woke me up. It was then that thought to myself, “Why am I doing this to myself?!”
My love for Jillian has not waned, but at this point in my life things are just so busy that I cannot be losing sleep or hobbling around due to muscles that are so stiff and sore from my workouts. I hate to give up on something that I have started, but I cannot complete the body revolution at this point.
I am going to be honest, the moves in Cardio 3 are insane! I did not enjoy the workout at all. I found myself dreading it. I love to exercise, I look forward to it everyday, and don’t want it to become a chore due to the type of workouts I am doing. I love to challenge myself with my workouts, but I cannot risk injury while doing it.
So for now, my “Body Revolution” is on hold…
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Initially, I found Jillian Michaels’ approach to exercise and dieting highly motivational. Her intense workouts and strict dietary guidelines pushed me to achieve remarkable physical results, which fueled my motivation and determination. I embraced her no-nonsense attitude and believed that pushing my body to its limits was the only way to achieve success. However, as time went on, I began to realize that this approach was taking a toll on my mental health. The relentless pursuit of physical perfection and the constant pressure I placed on myself led to feelings of anxiety, guilt, and a distorted body image. It was then that I decided to change my perspective and adopt a more balanced and loving approach to my body. By prioritizing self-compassion, listening to my body’s needs, and embracing acceptance, I discovered a newfound sense of mental well-being. This shift in thinking allowed me to find joy in movement, cultivate a positive relationship with my body, and ultimately, achieve a healthier and more sustainable approach to overall well-being.
1. Just do it! You may not feel like working out, but let me tell you, you will not regret it! You will only regret the times you skipped not the times you did it!
2.Be consistent! The more often you exercise the greater impact it will have on your life. As with many things consistency is what brings results. Long term health is more important than short term results.
3. Have a plan! If you are new to exercising and working out, make sure you have a plan! Have you ever heard the saying “Fail to plan, plan to fail”? It is so true. Having a plan will also help you to not waste your time. If you are going to take the time to work out give it your all! Don’t take the easy way out, do your best. Be completely present in what you are doing. Think about the muscles you are working
4. Keep moving! Even if you feel like you might keel over, keep moving. Even if you have to move super slowly, keep moving. If you are moving then you will keep going, if you stop to take a break, you might be able to convince yourself that you don’t need to continue. Anything worth doing is worth doing right! Make the most out of your time. Putting in an intense workout for 30 minute is worth way more than an hour long session at only a half effort . Keep moving!
5. Don’t give up! Even if you miss a day here or there, or haven’t been consistent at all, that doesn’t mean you have to give up! Just remember, January may be the start of the new year, but you can start a new healthy lifestyle any day you want to! Most people give up on their New Years resolutions by February. You got this, don’t let that be you! Don’t give up!
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Today has not been a good nutrition day for me. To be honest, recently I have not been eating as healthy as I should be. I let the holiday candies get me very time! Easter candy is especially a major weakness for me! I have also let afternoon snacking sneak back in, and that has always been a major downfall for me!
While I am no longer actively trying to lose weight, I still need to eat the right way not only in order to keep all the weight off, but also, more importantly, in order to be healthy! Since I have been on maintenance I have not gained any weight, but I easily could if I continue to eat poorly and allow myself to snack.
I have not been as strict about keeping a food journal. I have to admit, journaling really keeps me accountable for what I eat which keeps me on track! So, I have decided that I am going to have to have to start food journaling again. It is tedious and time consuming, but it is so effective!
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Sometimes it feels as if you are working so hard and not seeing results! You may start asking yourself “When am I going to start seeing results for all the hard work that I have been doing?!”
Even though the diet marketing people want to make us think that we can quickly lose 15-20 lbs in a week by using their products, it isn’t really likely or that easy. Also, in the small chance that the product does work, it isn’t likely that the weight loss will stick around and be permanent.
Try this, instead of only gauging your progress by what the scale says, think beyond just weight based result. You may find that you are being consistent and working so hard, but don’t have results on the scale. Don’t just look at the number on the scale. Maybe your strength and endurance have improved, you notice that your body is changing and you are feeling better and healthier and you feel happier and better all around.
So, how long does it take to see results with exercise? Remember even though you may already feel the results of a healthy lifestyle change right away, it can take between 4-6 week to see results when first starting a new workout routine.
Like I said in last weeks post about Muscle and Fat, focus on fat loss and how you feel, not just the number on the scale. When you feel good you can’t help but look good too!
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We’ve all probably heard someone say that muscle weighs more than fat. But does muscle really weight more than fat? The quick answer is NO…A pound is still a pound no matter what it is made up of. That being said the difference between muscle and fat is not the weight, but the amount of space that it takes up.
Muscle is denser and compact so it takes up less space. Fat is more spread out and takes up more space. This is why a lean body builder can weigh the same as a chubby couch potato.
Instead of focusing on just the number on the scale, focus on how you feel and how your clothes are fitting. While it is nice to see the numbers on the scale go down, it is a better idea to focus on fat loss and how you feel, not just the number on the scale.
Keep in mind that no matter what the number is on the scale, when you feel good you can’t help but look good too!
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Sometimes we hear about someone who is losing a bunch of weight really fast on a fad diet, it may seem like it isn’t fair. While you are doing things the right way and seeing little losses and slow progress, it can get discouraging. Don’t give up! Often with good healthy lifestyle changes the progress seems to be slow going. But anything worth doing is worth doing right! While some of these diets seem to give high weight lose quickly, often it is in an unhealthy way! If you want to have a long healthy life, you have to make permanent changes, not just quick fad diet changes. Your overall heath is much more important than being “skinny”!
Slow progress is better than NO progress. Fad diets and quick fixes are not permanent! Only good healthy lifestyle changes will last! You and your health are worth the time and effort!
What is a diet? Whether you are consciously on a “weight loss diet”or not, you still have a diet. A diet can easily be explained as the “set of food rules that you follow for yourself.” Most of us seem to want weight loss at one point or another in our lives. Is there a magic food formula? Unfortunately, still NO! We are not all genetically the same, so what is right for one person is not necessarily best for someone else.
While obesity is a major factor in a lot of diseases, it is better to focus on health at every size. Health should not just be a weight goal, but a lifestyle: lots of physical activity, regular meals, good social support. Instead of just focusing on weight loss, focusing on healthy outcomes such as less cancer, heart disease, and longer life with better quality.
Losing weight, while it is not easy, isn’t actually the hardest part. Maintaining that weight loss is trickier. Overly restrictive diets are hard to maintain. I am not saying that you have to change everything about your current diet, but sometimes just making small changes here and there make big differenced in the long run.
Studies have shown that something as simple as keeping track of your weight on a consistent basis helps with weight loss. As well, keeping a food journal can actually double your overall weight loss! I write down everything I eat, whether good or bad to keep myself accountable and aware of what I am actually eating. I think this is the #1 thing that has helped me to lose weight and I am hoping it will help me to maintain this weight loss in the future.
Most of us don’t overeat because we are hungry, we over eat because we are in the habit of overeating. Some times simple changes like putting the cookies and snacks away in the closet and instead having fruit and veggies easily accessible can make healthy dietary choices easier without being overly conscious of the change.
Also, leave room for flexibility! Make good choices 80% of the time and let yourself have a bit of indulge every once in a while. Healthy is a longterm lifestyle, not a short term quick fix.
The first time I watched this video by Dr Mike Evens I started taking notes! I love the way that the vastness and confusion of “healthy eating” and “diets” is broken down into smaller bites (pun totally intended. :-))
“Dr. Mike Evans is a staff physician at St. Michael’s Hospital and an Associate Professor of Family Medicine. He is a Scientist at the Li Ka Shing Knowledge Institute and has an endowed Chair in Patient Engagement and Childhood Nutrition at the University of Toronto.
Written, Narrated and Produced by Dr. Mike Evans
Illustrations by Liisa Sorsa
Directed, Photographed and Produced by Nick de Pencier
Editor, David Schmidt
Story/Graphic Facilitator, Disa Kauk
Production Assistant, Chris Niesing
Director of Operations, Mike Heinrich”
You can also check out the other interesting health information he has on his website by clicking HERE.
I know I personally feel so much better overall when I eat healthier, not just physically but mentally as well. What do you think about overall health over weight?
If you would like to read more about my journey from flab to fab click HERE.
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Looking Joli Good 