After a workout it is important to refuel and get a health combination of protein and carbs to help your body recover properly. I enjoy a whey protein shake after my workouts. I love to have a chocolate protein shake and may add some powdered peanut butter like PB2. It gives my body the right combination of nutrients and is also yummy! Another post workouts snack is a banana burrito- I use a 100% whole-wheat soft tortilla wrap, spread 1 tbsp. of natural peanut butter and add a small banana and wrap up like a burrito. It’s a great combination of carbs, protein and fiber!
Exercise is very important to me! Its my "me" time and I feel the mind/body connection. Since being laid off a year ago, when my husband gets home I go to the gym to workout. Every other day (on the non-gym days) I take my girls for a walk around the neighborhood or to the local park. I take them to the playground and do incline push-ups on the playground stairs or I do squats while my kids play. There is no excuse for no time to exercise so as a stay-at-home mom I just include my children in my exercise. I put them in a stroller and go for a walk. Do sit-ups with your child sitting on you with a big kiss when you rise up to meet them! Lift them up in the air as a bar bell of sorts. My kids LOVE working out with me! And at the same time I know I am a great role model with teaching them both healthy eating and exercise habits!!
3 AnswersWendy Trunz - Sharecare Transformer , answered
The main way that I avoid food cravings is trying to make sure that I don't get too hungry at any point. Besides really choosing foods that are filling and satisfying and good for me, I also make sure I have my snacks in my pocketbook so that I don't get caught off guard. I make sure I am hydrated, as many times my hunger is because of that. I will grab a cup of tea or coffee to get me through sometimes.
But, in order to get some things that I just keep craving out of my mind, I look up the Weight Watchers point’s value and count it and enjoy every bite of what I thought I just had to have. After I do that a few times, sometimes I really decide I don't love it that much to give up all those points. The other great thing is that today, so many people have taken your favorite comfort foods and made them just as good, if not better, substituting healthier low fat, low calorie ingredients. I've actually made a few recipes that I like better than the original.
The key for me is to move away from what I can't have, but find something that I can have in its place that I absolutely love. Then I don't miss it anymore.
This question is probably the toughest of all the questions that I've answered so far! I normally don't deal well with stress at all; in fact, stress is one of the triggers for my Crohn's disease so I struggle with this all the time. I've tried to use exercise as the way to clear my head, especially when things get really stressful. When I go out to run or ride my bike I take my phone but I don't put on headphones I just use the time to listen to my breathing and the sound of my feet hitting the pavement. It's oddly relaxing and definitely makes me feel so much better when I'm finished.
Historically when I would be stressed I would eat mindlessly, meaning I'd grab whatever was closest regardless of whether it was healthy or not. I know (now) that the days when I workout I am much more likely to make healthy food choices. It's almost like there is a switch in my brain that refuses to let me make bad choices because it knows how long it'll take to work that off!
1 AnswerStephanie Lewis - Sharecare Transformer , answeredFirst it wasn't just one doctor. It was FIVE. One doctor (general) used the word "obese" and compared me to my father - who just a few months back passed away due to obesity complications. Another doctor (cardiologist) told me I had an enlarged heart and possibilities of future blocked arteries. The third (pulmonologist) told me I not only had exercised induced asthma, but sleep apnea. The fourth (internist) - diverticular disease at the age of 40! And the final one (gynecologist) - Imagine being told you couldn't attempt having your third child because you were too fat! Reality check folks!!! Listen to your doctors and improve your health today!
For me sleep is necessary for two health related reasons, weight loss and to manage my Crohn's disease. I know that if I don't get enough sleep that I start to choose foods that are fast rather than stop to cut up fruit or vegetables. This generally leads to junk/fast food which is really bad for my Crohn's. Getting enough sleep also helps me feel good before, during and after exercise. I know when I don't get enough sleep my exercise will also start to suffer so proper sleep is really important.
1 AnswerMichael Lamb - Sharecare Transformer , answered
As an empty-nester, this is much easier to do without the added stress of carpooling kids to activities. I divide the chores with my wife and we plan together solo time. For instance, Friday she is meeting a girlfriend for breakfast, and I'm going golfing. (You decide who got the better deal!)
I like to sit down on the weekend with my husband to plan our meals. We'll pick the protein and then work on side dishes. This helps because then we can make the shopping list together so if there are things he wants (or doesn't want) then I know that and can buy that so I only make one trip to the store per week. It also helps us try new recipes that we find in magazines or cookbooks because we'll sit down with those too and review them to decide if we'll have enough time to prepare them during the week.
I boost my metabolism several different ways:
- By eating every 3 hours. I eat breakfast within one hour of rising and eat every 3 hours after. By doing this metabolic furnace stays revved up and it increases your basal metabolic rate! Thus keeping the calorie burn high throughout the day! This also keeps insulin levels steady so you don’t have the insulin spike and crash. So I have 3 full meals per day and snacks in between
- I eat protein at EVERY meal. Protein increases metabolism and helps you stay full longer
- I do cardio and strength training at least five days per week. Exercise burns body fat by torching calories! I love HIIT (high intensity interval training) the most because you can maximize the workouts and calorie burn in LESS time and strength training builds lean muscle mass! Lean muscle mass increases and burns more calories at rest. So the more muscle mass you have the more calories you burn!
These 3 things are the most important ways for me to keep my metabolism high and my energy up!
2 AnswersStephanie Lewis - Sharecare Transformer , answered
They have watched my determination and commitment and it has become second nature for all of us. I don't just dictate I involve and explain. My kids, my husband and I will work out together. We talk about what each of us wants to accomplish for the workout and we do it together. Nutrition can get very tricky and complicated. I have taught my family that it is important to look at food labels for values and ingredients. We have obesity and other serious health issues in our family. It's easier to say "this is what will happen if we don't take charge of our own health now." That puts things in to perspective for my 14 year old. Setting an example for them has become easy - I keep it real.