Kick Your Metabolism into High Gear!

After a holiday of eating,  not getting enough exercise,  it's time to get back on track with my healthy eating,  healthy living.   Yes,  I did gain weight over the holidays,  it's something I do.   I don't know how much,   I don't step on the scale for a week after I have been back to my normal lifestyle.
I read this article on SparkPeople,  and there are a couple of great points,  I wanted to share.   Plus writing them down will help me remember them,  right?

Metabolism  DON'TS

• Don’t reduce your calorie intake too low.  It has been said if we gain weight easily that means our body goes into fat storing mode,  and eating too few calories can trigger your body to go into starvation mode.  Eat enough good,  healthy calories for our body to burn fat.  
• Don’t skip meals.  Most of us that do,  tend to overeat  when hunger really sets in.    If we spread out our eating,  it is easier to control cravings and eat healthier food that can contribute to our keeping our metabolism revved up.  
• Don’t short yourself on sleep.   Research has shown that chronic sleep deprivation can contribute to weight gain and a slow metabolism.  Our bodies need sleep and rest to keep our metabolism in good working order.   

Metabolism DOs

• Build muscle! Muscle burns more calories than fat does.  A strength program can limit our muscle loss and keep our metabolism running high.  Not to mention it is good for our bone density!  
• Stay as active as possible.  The more we use our muscles,  the more calories we burn.  Walking burns three to six more times calories per minute than sitting still,  and high intensity exercise can burn up to 12 times more.   If we vary our daily activity and exercise,  we keep our body in fat-burning mode.  
•  Don’t just sit there.   Are we watching TV?   We can use the commercials to do some exercises,  with resistance bands, dumbbells,  or a rebounder.  We can also watch on the bike,  or an exercise ball.  
• Include mental exercises.  We need to remember that chronic stress can disrupt our hormones that can factor into weight loss,  appetite, fat storage and our metabolism.  The more we handle stress in our lives, the better off we will be.  Relaxing, joga, meditaion, laughter and journaling are some of the ways to cope with stress. 

Some times it is trial and error what works for each of us.  Like most things in this life and world all things don't work for all people,  we have to figure out what works for us.  Remember,   just breathe, do your best,  don't give up.

Information From SparkPeople -  Kick Your Metabolism into High Gear!

Brittle Bones - are you at risk?

I have known for months,  and while trying to do something,  but at the same time,  not thinking about it too much, I have osteoporosis.   It is something 1 in 3 woman will get in their lifetime.   My Doctor recommended Vitamin D,   Magnesium supplements,  eating calicium rich food (no supplements) and exercise for strength.     

I was scared,  I thought,  oh no,  now what?   Well,  ok,   after having a day of going into panic mode,  I thought,  ok,  suck it up and do something.  So I am working on keeping my bones from getting worse.   They tested in four places,   two were fine,  two were -2.6 which indicates osteoporosis.   The number that is the deciding factor is -2,5.   The lower it is,  the worse the osteoporosis.   So really,   it could be worse.   I am glad we caught it early.   My hips and spine are fine,  I am weak in the neck and wrists.  So I am doing Push ups,  Chair Dips and Planks.    I also am walking,  which will keep my legs strong.   So far I am not taking drugs,  we will see how it goes as I age.  

I wanted to share this,  because many of my friends are in the same boat,   entering,  or in menopause.   Early menopause,  which is what I had,  can be a risk factor.     Talk to your doctor,   make sure you get enough vitamins,  and do walking,  hiking,  whatever,  along with some strength exercise.   I hoping my next scan the numbers stay the same.

A couple of links for information 

Exercise

So What Can I Do About Osteoporosis?

April Snow

It's snowing again.   At least this time of year we know it won't last for months.   If the forecast is correct by tomorrow it will be above freezing and the snow will quickly go.

In three weeks,  we will be walking for MS again.   I am happy,  every one that walked last year is back,  and a couple new people signed up.    It is unknown what causes MS,  so it is our hope that with raising money the cause can finally be figured out.  

Any help you could give us with a donation is much appreciated.
If  you want to walk,  join our team,  in Saskatoon, SK,  that would be great!    

 Team - SOLE MATES

 Click here to find out What is MS?

Saskatchewan has one of the highest rates of multiple sclerosis (MS) in the world 

Team Sole Mates 2014 

January Ramblings

Well here we are,  January 2015.   Do you remember 2000?  Or are you too young?   Sitting unplugged,  since there was much debate over computers failing at the change over in time to a new century.   It was good though,  I remember we played games and had some great family time.  

Fifteen years later,  my life is quite different.   I am retired,  not willingly,  I did love my job,  but due to health issues,  I could no longer work.    My boys are grown,  one married,  the other attending University,  he has two more terms and he is done.

I lost my dad,  but am blessed my mom is still here.   We try to connect as much as we can.    I am thankful to have my husband,  he has been a God send,  when I've been feeling down and ill,  he never made me feel like I wasn't doing enough,  because he knew I couldn't do it or I would be doing it.    I have learned to not push myself to the limit of exhaustion.   My acupuncturist told me one time,  to listen to my body.    If you are tired,  and your initial reaction isn't yeah,  let's do this,  maybe you just aren't strong enough yet.

When I have a bad day,   I get through it,  and often the next day or two,  is much better.   I'm very lucky I don't have to work,  I know that,  and am thankful for the wonderful life I have,  my family and friends.    

Changing my way of thinking,   eating,   even *gasp* exercising,  has helped me feel better,  healthier and happier.   Using positive thoughts,  even on the bad days, do help me feel better more quickly.  Even if the day is bad,  it's better than some have,  and I am thankful for what I have.

Thank you all for being there for me,  and letting me be part of your life.  

Here's to the best year you can have!

I am done rambling.

Laureenhealthy