Q'ued Up!

Our Relationship With Our Body

2012-02-07T16:53:00.000-08:00

It seems that our relationship with our body is a very complicated thing. Some of us feel that, "I am not my body", while others feel that their body is a lot of who they are. Your body "is" a part of you. It may not be "who" you are, but it is "part" of who you are. Without your body you would not exist.

We are born into this body to experience this human existence. As an infant we rely on others to take care of us and be responsible for the needs of our body. As we grow older we learn to care for our body's ourselves with such things as bathing, eating, sleeping, and hopefully exercising.

We are given guardianship of our body. It is our responsibility to do the things to keep our bodies healthy so that we can experience quality of life. Having a healthy body requires us to do certain things to maintain optimum health.

Getting the proper nutrition is number one on my list of what to do for a healthy body. If you are eating processed foods, fast foods, high sugar, high fat foods, you are not making the best choices for your body. The purpose for eating is to give the body proper nutrition. Those types of foods do not deliver the best nutrition for your body. Eating natures foods will help you to get all of the nutrients that you need. Fresh fruits, vegetables, lean proteins, and if you must have them, whole grains are the way to find optimum nutrients.

Along with proper nutrition, drinking plenty of clear water is a must to maintain a healthy body. A minimum of 64 ounces a day is recommended.

Exercise is next on my list of important things to do for your body. Regular exercise helps to keep your body lean, healthy, younger, less stressed, and happier. People who exercise regularly can ward off many of the diseases that are effecting our population today. The top five diseases in our country are caused from life style choices such as smoking and obesity. We could virtually rid our country of most of its heart disease, diabetes, and fifty percent of all cancers if we would just stop eating "bad" food and began to move our bodies on a daily bases. Just thirty to sixty minutes a day of exercise will change your life for the better. Considering that we have 168 hours in a week, and all you need to give to exercise is 3 to 6 hours, it is not that big of a commitment to make when you understand the reward.

Next step to a healthy body is getting enough sleep and rest. Children require much more than adults, at least 10 hours or more. An adult should be getting a minimum of seven and preferably eight hours per night. Taking a twenty to thirty minute nap in the daytime is also a healthy choice. Sleep is where we recover, rest, and restore ourselves. Sleep deprivation can cause the same kind of effects as being drunk. Our bodies do not function at peak performance without enough sleep.

Meditation is another way to help your body to be healthy. It is scientifically proven to lower blood pressure, reduce stress, and help us to feel calm and centered. All of those things have a physical impact on your body in a positive way.

Your body is your responsibility to care for. If you are treating it poorly by not exercising and eating unhealthy food, it is your choice. Choosing daily exercise and healthy food will change your life for the better. These are choices that need to be made if you want the "body" and the "life" that you desire.

Wishing you Health and Happiness,
Queenie

Are Your Actions Matching Your Desires?

2011-11-02T15:30:00.000-07:00

Are your actions matching your desires? Do you want to get into shape and lose some weight? If so, are your actions supporting the outcome of what you desire?

The majority of people do not "act" in support of what they want. They talk incessantly about what they want, but never put the right actions towards getting it. They may want to buy a new car, but never save any money to put towards it. They may want to go to a great college, but do not put the study hours in to get good grades to be able to qualify for a good college.

Many people want to be lean and in shape, but do not want to do what it takes to be in shape. Many lack the commitment and discipline that it takes to reach their fitness goals. I hear "I want, I want, I want", but I see little of the doing it takes to get results.

If you want to lose body fat and get into shape you must be disciplined and committed to doing the work to get there. You need to exercise four to seven days a week, doing both cardiovascular exercise, and strength training. Exercising one or two days a week is better than not exercising all, but to be in top shape more days will be needed. .

If you are complaining or unhappy about the fat on your body; eating french fry's, candy, donuts, sugar cereals, fast food, and drinking soda's, will not help you lose the fat. Yet I see people constantly engaging in this kind of behavior, wanting something, but doing actions that are opposite of what they desire.

You can not be lean and healthy with a diet full of processed, fried, fatty, sugary, foods. You can not get fit if you do not exercise on a regular bases.

Unfortunately, there will never be a magic pill, or machine that will take the place of eating healthy, and regular exercise. Every time someone comes up with something that is going to be the easy way to get lean or fit, it has turned out to be a health hazard. Discipline and commitment are the tools that you need to have the body and health that you desire.

Our society has gotten lazy about taking care of themselves. It is just too much effort to cook a good meal. It is to hard to exercise, after all it feels better just sitting around instead of working out. This is what has caused our country to be the fattest, most unhealthy of all industrialized countries in the world. We are the fattest, most nutrient deficient, group of people, yet we are the most affluent.

Don't complain about the state of your body, if you are eating poorly and not exercising. It takes time, discipline, effort, and focus to get into shape and stay there. It is a life long commitment, not a six month stint. Make it part of your daily life to take care of yourself.

No one can do this for you, you have to make the choice to eat well, and exercise, even when you don't feel like it. People think that I always love to eat right and exercise. Not True! There are many days I do not want to exercise, but I do because I know it is good for me, and I always feel better for it.

Make your choice in how you want to live your life. Do you want to be fit and healthy, or fat and unhealthy. It is all up to you....no one else....just you. You can not blame anyone else if you eat poorly and don't exercise. You have the power to be and do what ever you want. How will you "choose" to live your life?

Wishing You Health and Happiness,

Queenie

Reading Food Labels

2011-10-17T15:21:00.000-07:00

Reading food labels are important if you want to be assured of getting healthy foods into your body. Most people know about the calorie count when reading food labels, but there is a lot more information for you on these labels if you are able to understand what they mean.

All food labels are based on a 2,000 to 2500 calories a day diet. This is an assumption that the average daily diet is 2,000 to 2500 calories a day.

Knowing that our population is 66% overweight, and 33% of those are obese, helps us to understand that many people are not sticking to the 2000 to 2500 calorie a day diet that will help them to stay lean and healthy.

The average persons basal metabolism is approximately 1500 calories. Label makers assume that you will add another 500 calories of activity, and that is how they come up with 2000 calories. When 2500 calories is used, they assume that is for males. Unfortunately our basal metabolism varies with age, activity level, and male or female status. It would be difficult to lump everyone into the 1500 calorie a day basal metabolism and call it the norm. If you are overweight, non active, and or older, your basal metabolism could be much lower.

When you see a percentage of how much your daily values are such as sodium, fat, or fiber that is only correct if you are eating 2,000 calories a day.

You also need to note the serving size. If it says a 1 cup is a serving, and you have two cups, you need to double all the fact information on the label to apply to the amount that you ate. Usually serving sizes are very conservative, smaller than what many of us eat. So when it says 200 calories per serving, and you eat double the serving, you must double the calories that you are counting, along with all of the other info on the label.

If the fat percentage on a label reads more than 30 percent, it is not a healthy choice if you are trying to lose fat, especially if you are eating more than the serving size recommends.

If a label says "fat free" it has to by law have less than 0.5 grams per serving. If it says "low fat" it must comply with 3 grams of fat or less per serving. If it say "lean" it must have less than 10 grams of fat, 4.5 grams of saturated fat, and no more than 95 milligrams of cholesterol.

If the label says "light (lite)" it must have 1/3 or no more than half the fat of the higher calorie. higher fat version. Hopefully the higher version is not over the top with fat. When a label says "Cholesterol free", it must have less than 2 milligrams of cholesterol, or 2 grams or less of saturated fat per serving.

Your cholesterol intake should be under 300 milligrams in a day for a healthy diet. Your sodium intake should not go over 2400 milligrams in a day for optimum health results, and if you are over 50 they say it should be no more than 1400 milligrams per day.

When reading the ingredient list know that the ingredient that is listed first is what the product has the most of. For instance in many processed cereals the first ingredient might be bleached flour, the second ingredient might be sugar. That means that this cereal has mostly bleached flour, (non nutritious) and sugar (also non nutritious) in it. Not a good choice if you are trying to be healthy and lean.

If you are reading the ingredient list and find words that you do not know, or cannot pronounce, it is probably not a good choice to eat. Many processed foods have preservatives, chemicals, artificial flavors and colorings, that you just should not eat if you are looking for healthy choices.

Natures foods do not need any labels. Fresh fruits, fresh vegetables, whole grains, nuts, legumes, fresh lean proteins, are assured to provide you with vitamins, minerals, antioxidants, enzymes, and amino acids that are pure of the negative health effects of processed foods.

Read your labels if you are eating processed foods to make sure that you are making healthy choices. You will find that many things that you have been eating, and thought were O.K., are simply not. Choose health by taking control of what you are eating. Educate yourself by reading the labels!

Wishing You Health and Happiness,

Queenie

Cross Train for Better Results

2011-10-10T15:37:00.000-07:00

Cross training is the best way to train if you want to lower your risk of injury, and keep boredom out of your exercise regime. Cross training is using a variety of training methods to achieve your fitness goals.

You must do cardiovascular exercise along with strength training, and stretching to have a complete fitness program. You can achieve more than one of these objectives by performing just one exercise. For instance, if you are hiking in an area where there is steep terrain, you will not only receive benefits for cardiovascular exercise, but you will be getting strength training for your legs and butt as well. You can find a spot to do a few sets of push ups along the way, and you have worked much of your body with this one hike.

Perhaps the next day you will decide to do some weight training, and cardio on the treadmill, concluding with a few yoga poses. The following day you do a fast paced walk, followed by a stretch. The day after that you do a bike ride, several minutes of plank exercise, and a floor stretch. Take a kick boxing class, or a jazz dance class for your next day of exercise. This is cross training.

Cross training not only helps you to avoid injury and boredom, it helps the body to keep from acclimating to one activity by using fewer calories and energy to do it. Cross training confuses the body and doesn't allow this acclimating process to happen as easily.

There are only so many ways to train your bicep, shoulders and other body parts safely. Sometimes we have to be O.K. with a certain amount of repetition when it comes to training the body. Avoiding crazy "fad" exercises in the fitness world is a good idea most of the time.

Strength training can involve free weights, weight machines, the exercise ball, and resistance exercises like the plank. Running, biking, hiking, rollerblading, skiing, gym machines, aerobic classes, swimming, and walking are exercises that work for cardiovascular training. The key is to "like" the exercises that you are choosing. If you are doing something that you really hate, you won't want to do it. Find the things that you enjoy to create your cross training program.

I recommend that you always hike with a friend, or friends, as it is safer to do so. Many people are more motivated to exercise with somebody, rather than go it alone. Find out what works best for you. If you need a work out buddy, find a partner that is not going to flake out on you. Make the commitment together to get into shape, and then keep each other accountable to your fitness schedule.

Cross training can make your exercise program much more enjoyable. Lowering your risk of injury is a great plus. This happens because your body is using different muscles, in different ways, and not overusing any particular muscle group. Elite athletes sometimes experience injury due to the fact that they are performing the same sport or exercise over and over again, creating fatigue and weakness in areas of their bodies. They must do this to be the best at their particular sport, but most of us do not need to over use our bodies in this way.

Create a cross training program for yourself to avoid boredom, and lower your risk of injury. You will have better results and enjoy your workouts more when you add in variety. It all adds up to being fit, healthy, and looking great!

Wishing You Health and Happiness,

Queenie

2011-10-04T17:04:00.000-07:00

Have you ever heard of the saying, "You are what you eat"? It is important to understand why you should be eating more of nature's foods, rather than eating processed, fast, or junk foods. If your diet consists mostly of those types of foods, in relationship to "you are what you eat", you will have a body that is run on chemicals, preservatives, and food that has little to no nutritional value.

We know that processed foods have chemicals, preservatives, white flour, white sugar, and most give us little to no nutrition. The number one reason we eat is to fulfill the need for nutrition in our bodies. If you are eating foods that have no nutrition, you are defeating the purpose for eating.

If you think that fast food, junk food, and processed foods taste good, it is only because you have trained your taste buds to like that kind of food. If you stopped eating those types of foods and just ate fresh fruits, fresh vegetables, lean proteins, whole grains, nuts, legumes, and mostly natures foods, you would find that eating junk food, fast food, and processed food, would not taste good to you. We train ourselves to like the food that we eat most of the time.

Many restaurants and fast food places are mandated to show their fat gram and calorie count of the foods on their menus today. It is amazing what has happened. People who actually see how fattening and high in calories these foods are, end up choosing the lower calorie and fat choices on the menu. These establishments have been forced to put healthier choices on their menus so that we have the choice to eat healthy or not.

Seeing how many calories, fat, and sodium that are in the foods sold in fast food, or chain restaurants helps us to understand why we have 65% of our population over weight and 33% of adults who are obese. We really need to understand what we are eating is literally killing us.

It is not just calories that we are interested in, we also need to care about the quality of those calories. We need fat in our diets, but the kind of fat we ingest should come mostly from vegetables such as olive oil, avocado's, and nuts. Fat from pasteurized butter and lean animal proteins should be eaten in moderation.

It takes 3500 calories to gain or lose a pound. It is easy when choosing items from a fast food or chain restaurant to eat that many calories in one meal. Most of us need somewhere between 1500 and 2500 calories for the day, depending on your sex, body fat percentage, activity level, and metabolism. Eating 500 calories a day more than you burn will cause you to gain a pound in one week.

When reading the food labels on processed foods, you will find many ingredients that you may not be able to pronounce, and may have no idea what they are. If we are what we eat, do you really want to eat ingredients that you are not sure what they are? Not if you are looking to be healthy. Dr. Memhet Oz says, "If the ingredients on a label would not be in your pantry...don't eat it."

Remember that "You are what you eat" when you are choosing your foods. If you are wanting to be healthy, lean, strong, feeling good, and looking good, choose natures foods for the bulk of your diet. Then you can be proud of saying, "I am what I eat!".

Wishing You Health and Happiness,
Queenie

How Our Emotions Effect Our Health

2011-09-26T16:17:00.000-07:00

There is more and more scientific evidence to support how our emotions effect our health. Whether it is a positive effect from experiencing positive emotions, or a negative effect from experiencing negative emotions, our emotions play a big role in our health.

One of the preeminent experts in positive psychology and author of the book "Flourish", Martin Seligman PhD states that there is scientific certainty that our emotional outlook effects our physical health. Scientists now know that good feelings have a positive effect on our bodies, and negative emotions create negative physical responses.

When we are happy, joyful, peaceful, and feeling those positive emotions, our immune system becomes stronger and is able to fight off colds, flues, and illness's better. When we are stressed, angry, jealous, fearful, or are experiencing any other kind of negative emotion, our bodies spike in the hormone cortisol which will suppress our immune system and leave us less able to fight off illness and disease.

The trick is learning how to take control over our emotions so that we do not dwell in the negative. Being conscious of our emotions is the first step in being able to control them. A study published by "Psychosomatic Magazine" found that patients who wrote about their worries for thirty minutes a day had a healthier immune system and also had fewer doctor visits relating to their illness. We can choose to feel negative emotions, or we can choose to see things in a more positive light. The choice is always ours to make.

Sheldon Cohen PhD from Carnegie Mellon University studied 193 patients to determine their level of positive emotions. He exposed the participants to a virus and found that people who scored low on positive emotions were three times likely to succumb to the virus. Clearly our emotions are powerful when it comes to our health.

Lara M. Stepelman PhD professor of psychiatry and health behavior at the Medical College of Georgia states that, "We all have the ability to choose an optimistic mind-set. With practice we can get better at it." Just like we train our bodies to become fit and healthy, we must train our minds to become fit by thinking and feeling more positive emotions.

There are many ways to reduce our negative emotions. Many of us let our emotions happen as if we are just a bystander and not the one controlling them or making them happen. We are the only ones that can control them and change them to a more positive feeling. The tools that can help reduce our negative emotions are meditation, tai chi, exercise, a healthy diet, and surrounding ourselves with people we love and who love us. Staying away from toxic media such as news shows, violent movies, negative press, reality shows, and other forms of entertainment that dwell in negative activity, are a good choice to make when you are trying to stay in positive emotion.

We can take charge of our health by taking charge of our emotions. Studies show that people who for the most part live in positive emotion, are healthier for it, while people who live experiencing mostly negative emotion suffer ill health. Since it is a choice, why not choose to be healthier by feeling more positive? If you are a negative thinker and feeler, you will need to retrain yourself to be more positive. It can be done by being conscious and aware of how you are feeling and thinking.....keep choosing to be positive!

Wishing You Health and Happiness,
Queenie

What to Do When You are Feeling Sick

2011-09-20T08:36:00.000-07:00

I am a big believer in doing all you can to naturally prevent illness, such as; eating healthy, exercising regularly, getting plenty of rest and sleep, drinking lots of clear water, and practicing your positive thoughts and actions. These things will help to keep you healthier, but if you catch a virus or infection, other steps need to be taken.

When your body is fighting something, some of the things you want to stay away from are usually the things your body won't want anyway, like sugar, coffee, rich food, and alcohol. That tells you a lot about those things....they aren't good for you.

I never want coffee when I am not feeling well. It is very acidic and most likely will make you feel worse. Sugar and alcohol are the same. They cause your body to become more acidic, and that will not help you when you are sick.

When you are feeling ill, it is not a good time to exercise. Your immune system is compromised when you are sick and exercise will weaken it more. Begin to exercise when you are feeling better and gain more strength.

It is amazing how smart our bodies really are. When you get sick you most likely will want little to nothing to eat. Or you will want something that is bland or easily digestible. Your body needs a energy to heal itself when you are sick, and digesting food requires a lot of energy, so your body will lose its appetite to focus on healing.

I also try to stay away from taking medications unless absolutely necessary. This last week it was absolutely necessary. It is difficult to get rid of an infection without the aid of antibiotics. If used occasionally, and not abused, they are miraculous. Too many people take antibiotics when they don't need them, and that can create health issues.

Listen to your body when you are not feeling well. Don't eat or drink things that will make you feel worse. Drink lots of fluids, get plenty of rest, and if you need a doctors care, get an appointment.

There is nothing like feeling your best. Whenever I find myself down with a sickness, I am so thankful that most of the time I feel fabulous. There is no truer saying than "without your health you have nothing". I have so much empathy for anyone that deals with chronic illness. It is a blessing to have good health, and I never take it for granted. I am truly blessed.

Wishing You Health and Happiness,
Queenie

Nutrition Basics

2011-09-12T17:16:00.000-07:00

Basics You Need to Know About Nutrition

Lets discuss some of the basic things that we should know about nutrition that will help us create and maintain a healthy body. First of all we need to understand that our bodies need a certain amount of protein, carbohydrates, and fats, to perform at our best.

We need protein to build muscle, repair tissue, and it is essential for growth. Amino acids are the building blocks of protein and provide the transport of nutrients, oxygen, and waste throughout the body. Protein makes all life possible. Eating healthy, lean, portions of protein each day are important if you want to be healthy.

Good sources of animal protein can be found in eggs, chicken, turkey, beef, and pork. Fish is another way to find a good source of protein, and usually has less fat in it. Fish also provides you with omega 3 oils that help keep your body running better. Many people choose to get their protein from vegetable sources, as they prefer not to eat animals. This can be done, but if you choose this way of eating you will need to make sure that you are getting your minimum of 50 grams of protein a day to insure good health. It takes a little more know how to find that amount of protein in vegetables, but again it can be done.

Carbohydrates are very important for optimal health. Without them you could not survive and be healthy. Carbohydrates give you energy, it is basically your fuel, as gasoline is to a car. There are two types of carbohydrates, complex carbs, and simple carbs. It is the complex carbs that you want to have the most of. Complex carbohydrates are vegetables and fruits, or what I like to call "Natures" carbs. They are packed full of antioxidants, fiber, water, and many other wonderful things that help our bodies stay healthy.

Simple carbs are found in processed foods like breads, pastas, crackers, cookies, sugar, and chips. Those are the carbs that you should limit if you are interested in being lean and healthy. It is the processed carbs that have less nutrition and are a leading cause of obesity in our country. Eat them occasionally, if at all.

Fats are also essential for optimum health, but it makes a huge difference in the kind of fat you are ingesting. Animal fats are the most harmful of all fats, and that includes butter! It is animal fat that creates cholesterol. Vegetable fats never harden in your arteries. Keeping your animal fat intake low, and your vegetable fat as your main source is a healthier way to eat. Refer to my blog on "The Low Down on Fats" from January 2010 to read more on different types of fat and its function.

There are different opinions on how much of protein, carbs, and fats that we need. I always believe that it is an individual thing to a point, but only to a point. For instance my body works better when I eat animal protein as opposed to being a vegetarian. I have tried many times to be a vegetarian, but I am healthier when I eat animal protein. Some people believe you should have 30% protein, 30% fats, and 40% carbs, in your daily diet. Others believe you should eat less fat and more protein. I believe you need to find what works for you. Personally I work better on more complex carbs, and less fat and protein.

There is a belief that your body type dictates how you should eat. Whether you are predominantly a Mesomorph, Endomorph, or Ectomorph, can determine how much protein, carbs, and fat you should have. It is an interesting science that I think holds a lot of truth to it. There are tests you can take on line to find out what type of body you have. Just put "body types" into a search engine and you can learn what type you are.

After understanding the components of what we should eat, we also need to know the amount of calories that we are taking in. As I have stated many times, it is not just the amount of calories that is important, but the quality of calories that should be looked at. 200 calories of vegetables is a much better choice of calories than 200 calories of cookies. So calories should not just be counted, but chosen for their quality.

Most women should be eating between 1500 and 2000 calories a day to maintain their weight. Men should eat between 2000 and 3000. This will depend on many variables like weight, height, basal metabolism, and amount of muscle you have. Remember that your basal metabolism is what it takes for you to be alive for twenty-four hours without moving. To get a true basal metabolism reading you will have to see a doctor, but the average person who is fit and not overweight usually has a basal of around 1500 calories a day. Our basal metabolism slows as we age, with inactivity, and having a high body fat percentage.

Knowing these basic facts about nutrition will help you to make better choices when it comes to eating healthy. It is always about choices, so choose healthy proteins, healthy carbs, healthy fats, and healthy amounts of calories if you want to feel good, look good, and perform at your best. Knowledge is power, and being healthy is too!

Till Monday,
Queenie

Nutrition and Mindfulness

2011-09-05T16:32:00.000-07:00

Now that you have been focused on training your mind to avoid negative thinking and negative behavior, lets apply that to your nutritional needs, and how you choose to feed yourself. If we understand that we are the ones that choose every thought and every action in our lives, then we know that when we choose to eat poorly, there is no one else to blame but ourselves.

It is typical for many people who want to lose weight to feel as if they have no control over choosing to eat unhealthy, fattening foods. Of course this is not true. We always have control over what we eat, but many people choose to eat those unhealthy, fattening foods because they have become addicted to them. People who eat a diet that is primarily made up of white flour, white sugar, high fat, processed foods, can actually become just like a drug addict. Their bodies begin to release dopamine, a neurotransmitter that makes us feel good, only when they are eating those unhealthy foods.

This is the reason why we have so many obese people in our country. We are a nation of food addicts, and it is on the increase each year due to the amount of processed and fast foods that we consume. A person that has created this addiction will have the same difficult time getting off of it as a heroin addict has getting off of heroin.

So how does one stop their food addiction? Just like any kind of addict, they will need to have support, focus, discipline, and a commitment to turning their situation around. It won't be easy, but it can be done if one wants to get healthy and lean.

Working with our mindfulness training can help. You must remember who is in charge, what results you are looking for, and then make the right choices to get you there. If you continue to let your unhealthy foods have power over you, your results will be the same. Be stronger than that. Choose to get the results that you want by being in power over that side of you that wants to give in to bad foods. Choose to get the results you want.

It is insanity to spend your life always wanting to lose weight, but continuing to eat unhealthy food. It simply makes no sense to getting the results you are looking for. It is somewhat similar to wanting to be a long distance runner, but never going out to run. Or wanting to wake up in the morning to meditate, but never doing it. You can talk about it until the cows come home, but unless you put positive action to it, it just won't happen.

When you are in situations where bad foods tempt you, remember who is in control. You are, not some outside entity. No matter what has happened in your life to cause you to overeat, you can change it by taking control of your thoughts and actions. I realize that it is not always easy, but why do we always think that if it is not easy, we can't do it. Of course it won't be easy if you have created a food addiction, but will it be easy to continue on a path of self destruction and ill health?

We must take control over how we choose to live if we want to be healthy and happy. Being over weight is not just about size. In fact size is the least of it. Being over weight is mostly about your health and the quality of your life. It is also about the fact that eating bad foods gives you little to no nutrition. Without the right nutrition, your body can not function properly, and can lead to many different types of disease. Your quality of life will not be there if you are obese.

That is one of the biggest problems with over weight people, they tend to focus only on their size. If you could be 100 pounds or more over weight and be healthy, this conversation would be mute. However you can not be obese and be healthy. Obese and healthy do not go together. We need to stay focused on the real issues when it comes to our obesity epidemic. In order to be at your best with your health you need to have a body fat that is healthy for your age. Anything over 30% is considered obese. I would bet that 30% is now average in our country.

Most people who battle a weight problem, are eating from some kind of emotional issue. It is so important to try and identify what those issues are if you ever want to gain control over it. Knowing how to eat right and exercise is not the only answer when someone is eating emotionally. You must go to the core of your issue, face it, and understand that food is your way of dealing with your problem. Getting counseling for these problems is a good step to take. There are also many books on this subject if counseling is not an option. Not dealing with the emotional reason why you are eating will never solve this issue. You might lose weight for a period of time, but it will most likely return if you have not addressed why you are eating emotionally.

So when you are faced with making choices of what you are going to eat, make sure you stay focused on the results you are wanting. Choose to take control over yourself and eat healthy. Choose to stay focused on creating a lean and healthy body. Choose to stay in power over yourself. Choose to have the life you are wanting by doing what it takes to get there. It is all up to you.....no one else.

Till Monday.

Laughter is the Best Medicine

2011-08-29T09:41:00.000-07:00

Did you know that laughter is one of the best things you can do for your health. Aside from eating well, daily exercise, and a positive mental outlook, laughter can be just another way to keep yourself happy and healthy.

In a study by the University of Maryland Medical Center, evidence showed that people who laugh and have a good sense of humor suffered less heart disease and heart attacks. It also showed that people who had had a heart attack seemed to have less of a sense of humor, and did not laugh much at all.

It might just be that people who laugh more, take things less seriously, therefore do not stress as much as people who see life in a more serious manner. Laughter lightens your load, and relieves stress and worry. We have to be able to laugh at things, or they will become more of a burden to us than they need to be.

When we laugh we are actually getting more oxygen to our cells. Our pulse and blood pressure go up, making laughter similar to a mini workout. In a good belly laugh, you know the kind where you just can't stop, our abdominal muscles get a good work out too.

A pioneer of laughter research, William Frye, claimed that it took him ten minutes on a rowing machine to get his heart rate up to where only one minute of laughter would take it.

Laughter also helps support our immune systems. Reducing stress with laughter allows our immune system to function better. Studies have also shown that laughter promotes better blood flow, better sleep, and can even help diabetics have better blood sugar levels.

Laughter is the best medicine! If we can laugh at most of our trials and tribulations in life, we will be better off. I know that there is nothing better than a good belly laugh with friends. I have also learned in an intimate relationship, laughter and humor must be a strong point of that relationship, otherwise it will not stand the test of time. Once all the initial romance begins to fade, laughter is what helps keep a relationship strong and healthy.

Norman Cousins, a former editor of the Saturday Review, believed that humor therapy helped to heal him from a debilitating disease that degenerated his connective tissue. He did not like the side effects of the drugs that he had to take, so he decided to use humor therapy instead.

Mr. Cousins checked out of his hospital where he was receiving medical treatment and checked into a hotel where he watched funny movies and read humorous books. Over time he experienced a gradual withdrawal of his symptoms, and regained most of his loss of movement. He wrote a book called "Anatomy of an Illness" in which he claims to have healed himself by laughter.

It all comes down to attitude in many ways. Laughter represents lightness, being less serious, and being able to find humor in most things. People who laugh more are people who stress less. That is a good combination for being a healthier person.

So remember to laugh everyday. Find a reason to have one of those good belly laughs where your cheeks begin to cramp up, and your sides start to hurt! Giggle your life away and you will be healthier for it, not to mention happier!

Wishing You Health and Happiness,

Queenie

Thoughts Create Reality

2011-08-22T16:11:00.000-07:00

I have become more and more aware of how our thoughts really do create how our lives unfold. It is particularly clear to me during these times of difficulty with the economy and political upheaval. Many people are having a tough time making ends meet, and are feeling scared of what is going to happen in the future.

It is hard to "think" good thoughts when it looks like everything around you is negative. Mostly what I hear from people are their stories of woe and struggle. When this kind of thinking is dominant in ourselves and in the collective population, the harder it will be to turn it around.

I know how difficult it is to stay thinking positive when it all looks so bleak, but what does thinking negative do for anyone? Thinking fearful and negative thoughts will only create more of that. If you are able to believe and think positively during a time that looks opposite of that, you will feel better, and will be able to create a more positive situation for yourself.

I have experienced this many times in my life. Dwelling on fear or lack never made it better for me. Things only ever got better for me when I began to think positively, and took positive action. As long as I talked obsessively about the bad things that were going on, that is what kept happening.

We all have a story to tell, but when that story is always about what is wrong, or how you have been victimized, things will never change for the better. It is when you have thoughts and belief that something good is happening, and you know opportunity is coming your way, that you will be able to shift the negative to a positive.

This takes a lot of practice and discipline to do, especially if you have been a negative thinker and talker for a long time. Be mindful of your thoughts and feelings. Stop telling your friends and family how bad things are. Begin thinking and believing that good things are coming to you.

It doesn't matter when positive change happens. What matters is that you think and believe that it will, no matter the outside circumstance. When you are in a negative mind set, you will not feel good. When you are in a positive mind set, you will feel good. So thinking and feeling positive will always make you feel better right now, and that is all you really have is now.

So no matter what is going on in your life that is difficult, upsetting, or fearful, you can shift those thoughts to positive thinking, and feel better now. If you believe that your thoughts create, like I do, then it only makes sense to practice more positive thinking and believing. If you choose to keep thinking fearful, and negatively, feeling bad will be your only outcome. If you choose to think and believe better things are on their way to you, you can feel hopeful and good right now.

Which way of thinking will you choose?

Wishing You Health and Happiness,

Queenie

The Six Components for a Healthy Whole Self

2011-08-15T15:18:00.000-07:00

I think it is a good time to remind ourselves of the six components of getting to a "healthy whole self". Throughout this blog I have written over and over about these six components. If you are serious about being healthy in a whole sense, you should revisit my blogs beginning from January 1st up until today's date to find more on these topics.

The first, and I believe to be most important thing to begin your health journey, is to learn how to control your thinking. I refer to it as mindfulness, being conscious and deliberate about your thoughts. As I have stated many times, many of us are victims of our thoughts. Our mind chatter runs rampant with negative, fearful, thoughts that are never a help or benefit for us. It is key to understand that no one is in your head but you, and you are the one thinking those things. You are the one that can change how you think, and become in charge of any thoughts that you have.

Becoming mindful of our thoughts, actions, and emotions, will put you in the power seat, instead of being controlled by them. We can choose how we think, react, or emote to anything....in actuality we already do choose all of those things, but most of the time it is in an unconscious manner. So practice your mindfulness by choosing how you think, react, or feel, and most importantly, stay in the present time. Be mindful of this moment, it is all you really have you know, and that can set you free of past and future torment.

The second most important component for total health, is nutrition. It is very simple to understand how you should eat. I have said this over and over as well....Eat natures food for the bulk of your diet, and you will be healthier for it. Fresh fruits, vegetables, nuts, legumes, whole grains, and lean proteins, are what you want to eat. These are the foods that come from nature, not a factory where humans have disturbed natures balance.

Stay away from processed food, fast food, high sugar, high fat, foods. Stay away from foods laden with chemicals, artificial ingredients, and ingredients that you can not pronounce or know what they are. All of those things are found in processed foods. They have little to no nutrition in them, but are full of things that do not promote health. Stick to what nature has provided for you....that is how you stay healthy and lean.

Third on the list is exercise. You must move your body and involve yourself in cardiovascular exercise, as well as strength training to build muscle. A healthy body has a strong heart from doing something aerobic on a regular bases. Run, walk, bike ride, roller blade, swim, hike, or participate in any aerobic exercise at least five to seven days a week for optimal health.

A healthy body has muscle from doing strength training exercises for it to be strong, beautiful, and youthful. Building muscle is a must for health. Muscle increases your metabolism to help burn more fat even while you are at rest. Weight bearing exercise is crucial for a healthy body, and it will keep you looking great too.

Fourth on my healthy whole body to-do list, is making sure you are doing stretching exercises each day. You must stay flexible to reduce risk of injury and keep your body feeling good. Stretching or Yoga exercises open up your energy flow, reduces stress, and helps you to relax. This is a great thing to do when you are stressed or feeling anxious. Many people who practice yoga find it to be very meditative as well. Flexibility is a must for over all health.

The fifth component for a whole healthy self is meditation. I am not listing these in matters of importance, for I believe that meditation is of utmost importance for a healthy self. I have written several blogs about meditation which you can find in the archives. This is a tool that can change your life for the better on all levels, mental, physical, and spiritual. Meditation is a practice, it is not something you will master right away. It is something that will be of great benefit to you body, mind, and soul, for your entire life.

Last but not least, you must get your rest to be healthy. Without rest nothing will function properly for you. Sleep is where your body heals, restores, and rejuvenates itself. I have written blogs on rest and sleep that will help you to understand why it is so important. If you do not get at least eight hours of sleep a night, you will be sleep deprived. A healthy body gets its sleep!

So there you have the six most important components for a healthy whole self. Begin to incorporate these practices into your daily life if you are wanting to be at your best and feel your best. Your life will change for the better, I promise you that!

Till Monday,
Queenie

Portion Control!

2011-08-08T14:53:00.000-07:00

Obesity is a huge problem in our country. 65% of our population is overweight, or obese. We have an abundance of food available to us, but much of it lacks in nutrients that are needed for optimal health. We are over fed, and undernourished.

Our portion sizes have doubled or quadrupled in the past twenty years. During the 1970's 47% of our population were overweight or obese. That percentage has now grown to 65%. People who are obese went from 15% to 30% in the same time frame.

A slice of pizza is twice the size that it was twenty years ago. A large movie popcorn average size was 5 cups and 270 calories back then, and now is more than twice the amount at 630 calories. A bagel was three inches in diameter at 140 calories, but today has grown to six inches and 350 calories.

Twenty years ago a cheeseburger was half the size of today's double or triple burgers offered at most fast food restaurants. The calorie count in today’s burgers has gone from 300 to 600 and beyond.

Sodas went from a typical eight ounce 97 calorie drink, to a whopping sixty-four ounce 775 calorie nightmare. Having a drink that gives you almost half of your daily allotment of calories, and is completely non-nutritious may not be a good choice if you are trying to be healthy and lean.

There is another thing that has been super sized in the past twenty years….our plates and dishes. A dinner plate used to be the size of what we now call our salad plates. Our cups were half the size that they are now, and our bowls went from about six inches in diameter to ten inches. This is a very important reason why Americans are having an obesity epidemic. We like to fill our plates up. If they were smaller like they used to be, we would tend to eat less.

Not only are we eating the majority of our diet from non-nutritious foods, we are eating two to three times as much as we did several decades ago.

To turn this health crisis around, we need to eat more of nature’s foods, i.e. fresh fruits, fresh vegetables, nuts, legumes, whole grains, and lean proteins, and stay away from processed food, fast food, and junk foods. We also need to lower our portion size to a healthy amount. Use smaller plates, bowls, and cups, to control overeating.

It is never a good idea to “super size” any portion of your food intake. The more food you put into your stomach at one time, the more you will want to put in at the next meal. You will be healthier and leaner by eating smaller portions, that I can guarantee you.

Wishing You Health and Happiness,

Queenie

Finding the Time

2011-08-01T14:11:00.000-07:00

One of the most common statements that people make about exercise is, "I don't have the time". This may be true for some, but for most people it is not time they need more of, it is how they use their time that would make the difference.

The average American watches television 28 to 30 hours a week. That is almost a full time job when you think about it. Taking three to six of those hours away from T.V. and applying them to an exercise program would get you on the track to healthy body. Missing those hours in front of a television would create the time you need to become fit, feel great, and add quality to your life.

Between 1992 and 2009 the average number of medical prescriptions that Americans received went up 71%. They now say that on average each American gets approximately 12 prescriptions a year. Since the on slot of advertisements for medications, Americans use meds for virtually every physical or mental issue they might have. Good health does not come in a bottle. Good health is about taking care of your self with proper nutrition, regular exercise, and conscious positive thinking. Medications can be life saving and truly helpful when really needed, but should not be a replacement for taking care of yourself with healthy choices.

Finding the time to eat healthy food and exercise can be done creatively. It is not necessary to do it all in one chunk of time if you have time issues. No matter what your job is, you can prepare your food in advance by making it at home the night before. Choose fresh vegetables, fresh fruits, lean proteins, salads, nuts, and whole grains. This way you will not have to think about what you will eat, and you will not be tempted by unhealthy choices.

There are certain exercises that you can add in here and there during your work day. For instance, doing a set of incline push ups on the edge of your desk two to three times a day only takes minutes, yet will help to strengthen your whole upper body. Using the edge of your chair to do a couple of sets of triceps dips can be done in just minutes as well. If you are not shy, you can also lunge your way around your office to strengthen your legs and butt. Who cares if it looks different, the goal is to get your exercise in and become fit. You may even start a trend among fellow workers.

Another favorite exercise of mine is the plank. This can be done anywhere. All you need is a floor or the ground. It literally takes a couple of minutes to strengthen your core along with most of the muscles in your body. Side planks are a great addition too. Doing the plank in the morning for one to three minutes can completely change the strength and look of your body. It is a great return for your time investment.

Always take the stairs when there is an option. Park your car further from where you need to go so that you can add in more walking. Using an exercise ball against the wall to do squats is also a great way to tone and strengthen your legs in just minutes. You can also just lean against the wall with your feet out in front of you just as if you were sitting in a chair if you do not have a ball. These are stationary squats, and can give you the same results as the ball squats in just minutes. Remember that all of these exercises can be done throughout your day, and not all at once to save time.

Getting your cardiovascular exercise in will require you to find at least thirty minutes in one chunk of time. Get up thirty minutes earlier and take a wonderful morning walk. Drop that time from television or computer time and do a bike ride, run, or walk. This time can be found if you are truly interested in a healthier body. You will feel so much better, and as a bonus you will look great too.

We can always find the time if we really want to. Saying that we have no time is really just a way of finding an excuse to not exercise. If you can prepare your food in advance, add your strength exercises in here and there, and then find thirty minutes to get your heart rate up in your aerobic zone, you will have achieved your exercise and health goals. It is not that hard to do, it just takes a little bit of planning. Your reward for your effort will be ten times what you have given.

We all have 168 hours to our week. Giving three to six of those hours to the health of your body and quality of your life does not seem to be asking much for what you get out of it. You will be more productive, healthier, feel great, and look your absolute best by this small investment of time. Time is of no value if your health is gone.

Wishing You Health and Happiness,

Queenie

Stay Focused and Take Action to Achieve Results

2011-07-25T16:11:00.000-07:00

How many times a day do we say to ourselves that we "want" something? Whether it is to lose weight, get into shape, create a project, eat healthier, make more money, or achieve any goal, it won't happen unless we stay focused on the result, and stay focused on the action it takes to get there.

I hear people saying that they want to lose weight, yet they continue to eat poorly, and never exercise. Their "want" does not match their focus or their action. People will say they want to have a fit body and look a certain way, yet they do not take the action it takes to get the fit body they are wanting. I hear people saying that they want a better job, but they never focus or act on getting one. Without the focus or action towards the things you want in life, you can be sure of never getting what it is you want.

Wishing, hoping, and wanting, do not create results. If you want to lose weight, stay focused on the result you want. Eating processed food, junk food, high sugar, high fat food, will not give you the result that you are looking for. Stop before you choose to eat these types of food and ask yourself, "will this food give me the result that I am wanting?". If the answer is "no" then don't eat it. Stay focused on the weight loss results that you want and choose healthier food.

If you want to get into shape by creating muscle and heart strength, stay focused and act on what it takes to get there. Exercising on a regular bases will get you those results. Sitting around just wanting to be in shape is not going to get you there. You must take action. Choose to get out of your comfort zone and begin to exercise. Use commitment and discipline to keep you on track. Stay focused on the result of becoming fit and strong. Just wanting it, and talking about it every day will not get you your fitness results. Focus and action will.

Wanting a new job or creating a new project takes focus and action. So many people are stuck in jobs that they hate, yet they do little to change their circumstance. Many people have great ideas, but never work towards manifesting them. With daily focus and action towards finding a job that you love, or creating that special project you have been wanting to do, success can be yours. If you believe that it can happen, and you put your focus and action towards it, you can create what ever you want.

My friend Bill Poett at www.billpoett.com talks about the importance of having joy in all that we do. This is very true, and an important ingredient to any success. If you are finding no joy in your work, exercise, diet, relationships, or in life in general, life can be a drudge. Take a moment to evaluate what it is that would give you joy, then begin to focus and take the action steps it would take to create that life. Bill's book the "ABC's of Peak Performers" is a wonderful tool to help you find the joy in life. I highly recommend this book to anyone who is interested in changing themselves for the better and living in joy.

So remember if you are always "wanting" but never getting what you want out of life, perhaps your focus and actions have not matched your desires. Stay focused and take action towards your dreams and goals, and success will be yours.

Wishing You Health and Happiness,

Queenie

Feeding the Body....Feeding the Mind

2011-07-18T16:55:00.000-07:00

I am always preaching about the importance of feeding the body with mostly natures foods. Eating healthy means to stay away from processed food, fast food, and foods that are high in white sugar, white flour, and animal fat. If we stick to fresh vegetables, fresh fruits, nuts, legumes, whole grains, and lean proteins, for the bulk of our diets, we will be healthier for it. The main reason to eat is to give the body nutrition. Eating natures foods helps to accomplish that goal.

What about applying that same concept to our minds. What are we feeding our minds on a daily bases? Are we feeding it "junk" such as gossip magazines, bad television, too much news, violent computer games, or negative conversation? Our mind is affected by what we feed it, just as our body is affected by what food we eat. If we want to have a life that is joyful, successful, and fulfilling, we need to choose a more "nutritional" diet for our mind.

For instance if you are spending much of your time watching shows on television that focus on humiliating or embarrassing certain individuals, ask yourself why you are entertained by seeing others look bad. If you are hooked on news, and find yourself feeling bad and fearful from all that you see and read, ask yourself why you keep wanting to feel that way. If you love to gossip or hear from others about gossip, ask yourself what it is you get from knowing about other peoples personal information. If you love to watch violent movies, or play violent computer games, ask yourself why violence is something you enjoy.

It is impossible to feel "good" about any of these pass times on a deep level. I believe that many people feed their minds this kind of stuff to help them to feel better about their own personal lives. Perhaps they feel inadequate, or bored, or insecure, and watching or listening to these types of negative mind food helps them feel better about themselves. Whatever the reason, it is "junk" food for our minds, and ultimately not a good diet for the cerebral part of us.

Whatever we keep filling our heads with, will drive us in life. If you are always thinking negative, you will most likely feel depressed, sad, and sound a bit like Eeyore the donkey. Always seeing the glass half empty, what could go wrong, instead of what could go right. It is hard to feel good about anything if negative thinking is how you choose to think. Choosing to see things in a positive light, choosing positive thoughts instead of negative will virtually change your life. After all, we choose every thought we have anyway, why not choose the ones that help us to feel better? I have written many past blogs that talk about "choosing" your thoughts to create a better life. You can find them in the archives of this blog.

Choosing what you watch on television is also powerful. Most of the "reality" shows are all about seeing the worst of humanity. Many of the main characters get into fights with each other showing no manners, values, compassion, or class. They seem to focus on traits that used to be seen as bad behavior, but now gets you famous. It does not take any talent or brains to be a complete moron in a reality show. These type of shows are similar to eating a donut....full of content, but absolutely zero nutrition in them, as well as making you unhealthy.

If you are a news junky, and I must tell you I used to be, you will have a hard time feeling positive about what is going on in this world. I have had to stop watching the news in order to feel better. We have to remember that news is mostly fear based, and full of sensationalism. Just this past week the 405 freeway in L.A. was closed for the weekend. It is a freeway that connects much of L.A., and the main route to get to the Airport. For two weeks prior to the closing we heard how catastrophic it was going to be because of this closer. News shows termed it "carmageden", and told of the nightmares that would follow when it was closed. It was a non event with little to no problems. Just like Y2K in 2000 and the killer bees coming up from South America, all non events by the way, yet the news put fear in us all by reporting the horrors of what could happen. Stay away from too much news if you want to feel better.

Do you like to gossip and hear about other peoples problems? This is not a way to feed your mind. It is negative and only leads to more negativity by passing it along to others. What a huge waste of time! I always find it fascinating when people gossip about celebrities or people they do not even know. It is just another way to try and feel better about yourself. If I can talk about someone Else's problems, mine don't look so bad. I guess that is why we do it. To somehow feel better if someone else is having bigger troubles. Bad food for the mind!

Filling our heads with violent movies, stories, or video games, is also a poor diet for the brain. What possible benefit could we get from watching such violence? Does it makes us feel good, happy, or content? I highly doubt it, and if it does, therapy might be a good choice to make. Violence begets violence. Simple and to the point. Our world is so desensitized to violence that watching a person blown to bits in a movie seems normal at this point. Seeing someone brutally beaten is ordinary. We hear of children committing heinous crimes today because they have seen violence as a normal way to behave. If you want to feel good and feed your brain good stuff, violence is not the answer.

Feed your brain things that are positive, nurturing, and productive for your life's course. Watch and read things that uplift you, or that you learn something from. Choose to have conversations that are also uplifting and positive. If you are surrounded by people that choose to be negative, find new friends. Stay away from gossip and finding entertainment from other peoples troubles. Feed your mind things that help you to feel better and become a better person.

Our life will be guided by whatever it is we focus on....make sure you are focusing on a "healthy" and "nutritional" diet for your mind.

Wishing You Health and Happiness,

Queenie

Do You Want to be the Best You Can Be?

2011-07-11T16:35:00.000-07:00

Many people that I ask, "Do you want to be the best you can be?" will answer yes. However most people do not understand what it takes to be at their best, or are not willing to do what it takes. If you are someone who wants to be the best you can be, I am going to tell you about a book that will help you do just that. Bill Poett the author of the "ABC's of Peak Performers" has written this book with 26 simple steps to a more empowered, joyful life.

This book is a wonderful tool for anyone who is wanting to change their life for the better. Bill has had extensive training that includes being a motivational speaker, success coach, and close quarter combat instructor. He has 11 black belts in martial arts, and has taught some of America's most elite civilian, military, and law enforcement teams. From the battle field to the boardroom, from the playing field to the family room, Bill presents the tools that create the pathways to joy and success.

Bill uses the alphabet to remind us of all the important ingredients for success and joy in life. A is for attitude, B is for balance, C is for confidence, D is for discipline, E is for enthusiasm, and so on. Each step is important to us if we are trying to reach our "Peak Performance" in life. Bill includes exercises and goals in each step to better implement them into your life. His 26 steps are a recipe for anyone interested in creating the life they want and a life they dream of having.

Another thing that Bill does in "Peak Performers" is to give us wonderful quotes, stories, and inspirational thoughts throughout the book. We can learn a great deal from others who have gone before us, as well as those wise souls that are still with us. In his chapter for perseverance Bill states, "Perseverance won't guarantee success, but quitting always guarantees failure". The "Responsibility" chapter states that, "You are the only one who holds the Responsibility for creating the world you want to live in and the life you want to lead." There are many more of these powerful teachings in "Peak Performers" to help guide and enrich your life.

Bill speaks about his own personal life lessons where he has garnered great wisdom. He has had his share of struggle,difficulties, and trying times in his life which have helped to make him the incredible coach that he is today. I don't know anyone who has character, wisdom, strength, and perseverance who has not had challenges, struggles, and failures in life. Bill Poett has earned his title, "America's Coach".

So if you are interested in being at your best physically, mentally, and spiritually, "Peak Performers" is a must read for you. You can get this book on Bill's website www.billpoett.com, or at Amazon.com. You can also sign up for Bill's "Cuppa Joy" on his website. You will receive a daily dose of inspiration, motivation, and new perspectives on your personal, professional, and physical life. I love my morning cup of Joy! His website is full of information to help anyone on their path to a better life.

Remember, if you are wanting to be the best you can be, this book can help you get there. You'll love it, I promise you that!

Wishing You Health and Happiness,

Queenie

Happy 4th of July!

2011-07-04T10:50:00.000-07:00

Here in the United States it is Independents Day, a day to celebrate. It was July 4th, 1776 that we became independent from the Briton. On the news this morning a poll had been taken on how many Americans know what year we became independent, and from who. Sadly, 42% did not know the year of our independence, or who we became independent from. I was shocked.

Obviously, those 42% either did not attend our school system, or were not paying attention while they were there. You can hardly get through grammar school without learning what the 4th of July is about, let alone Junior high and High school. The 4th of July celebration for many Americans has become mostly about barbeque's, and picnics, and not about the creation of our country.

As in most of our holiday's, the 4th is pretty much all about food. Hamburgers, hot dogs, potato salad, coleslaw, chips and dip, ice cream, and watermelon, are the foundation for a 4th of July feast. It is a day of fun in the sun, and lots of eating. Some of us choose to do some kind of exercise during this holiday to balance out the extra calories that we are taking in.....and that is a good idea to do so.

Whether it is swimming, volleyball, bike riding, rollerblading, hiking, or just taking a walk, adding in some exercise is a good plan. You could be eating an extra 1,000 calories on a day like today with all of the holiday food options, and exercise will help to balance out that. Ninety minutes of focused bike riding can burn up most, if not all of that extra 1,000 calories.

It is helpful to have "tastes" of things, rather than eat a whole portion of any fattening item such as potato salad, macaroni salad, and garlic bread. Eat more fresh fruit instead of cookies, cakes, and ice cream to satisfy your sweet tooth. Lose the hamburger bun if you can stand to, and you will lose a few hundred calories by doing so. Being mindful of how much you are eating is a big help to not falling to far off your plan to be and stay lean.

Of course most of us will be out in the sun on a holiday like today's. Don't forget to put on your sunblock. I went for a run yesterday on the beach and forgot to sunblock my chest, and the difference between my chest and the rest of my body that got sun is very significant. I just added to the aging of the skin on my chest, and was mad at myself for forgetting to sunblock it.

Many of us will watch the fireworks show right after sun set tonight. Brilliant colors, loud pops and bangs, and patriotic songs will be a part of these shows. These are difficult times for many of us, but we will still be out there celebrating our country with family, friends, food, sun, and fun. America is the Land of the Free, and Home of the Brave, and this is our day to remember and celebrate that!

Wishing You Health and Happiness!

Queenie

Wise Sayings From Wise People

2011-06-27T17:18:00.000-07:00

If you have been reading my blog in the past year and a half, you know that I love quotes from wise people. Some of these people lived many years ago or are still alive today, but what they had to say is still pertinent to what we need to know today. We can learn a great deal from their teachings, and that is why I have given this blog to them.....enjoy!

When we can learn how to choose our thoughts, we can free ourselves of ones that debilitate and harm us. Resentment is one of those thoughts.

We are spiritual beings, having a human experience. Our material gain is temporary, and is ultimately not ours.

Anytime we are desperate for anything, we will most likely push it away. It is in the letting go of something that allows it to come to us. Just like the butterfly, we must not chase our happiness, but let it come to us without desperation or fear.

I believe that many of us are more afraid of our greatness, than we are afraid of our weakness's. We are all special, individual, beings, with our own gifts to offer. Being the best we can be should always be what we aim for. When we step into our power and become who we truly are, that is when we find our authentic selves.

Our egos are what get us into most of the heartache that we experience. Letting go of ego is probably the most difficult thing to do. The ego wants to be right, wants to win, wants to protect itself, wants to control, wants to judge, and wants to separate from others. Letting go of ego is where we can find peace.

Finding time for meditation and quiet time is vital for connecting to source. This is where one can find solutions to problems, guidance, peace, and tranquility. It is essential for spiritual growth and health of body, mind, and spirit.

There are many days where your best is just making it through that day. Having the courage to get up and try again tomorrow is powerful. Some of us are experiencing very trying times right now, and having the strength and courage to keep going is monumental. Being a warrior is not always about being a super hero, but about having the stamina to keep going and keep trying.

Many of us are so afraid of failure, that we never try. There is more failure in never trying than there will ever be in failing. Failure makes you stronger, wiser, and more compassionate. It is in failing that we can truly succeed.

Happiness is always within, yet many of us keep looking for it outside of ourselves. We will never find it there. We can only find it inside ourselves no matter the circumstance or situation that is happening on the outside.

Our thoughts are powerful and create our life. Do not think unconsciously if you are interested in creating the life you want. It is your thoughts that create everything. Thoughts are energy, and we need to choose them carefully if we want our dreams to come to fruition.

I hope that you enjoyed these wonderful quotes of wisdom. We can learn a great deal from those who have come before us, and those who are still with us. Till next time!

Wishing You Health and Happiness,

Queenie

How Negative Emotions Affect Our Health

2011-06-20T14:10:00.000-07:00

Did you know that negative emotions affect our health in an unhealthy manner? Emotions such as anger, fear, resentment, jealousy, envy, rage, and sorrow, are some of the emotions that fall into that “negative” category. If you are having any of these emotions for long periods of time, you could be doing damage to your health.

It is difficult in today’s world to stay away from being in negative emotion, whether it is listening to what is going on in our economy, our educational system, the political world, health care, or just worrying about our own personal life, negative emotions can take over if we are not conscious of changing them.

Stress is at its highest levels for many of us, and if you haven’t heard, stress “kills”. Stress comes from having negative situations, accompanied by negative emotions. It really does not matter what negative emotion you are having, for they all contribute to poor health in our bodies.

Some of the affects can be high blood pressure, stomach ulcers, anxiety attacks, headaches, extreme tiredness, insomnia, heart palpitations, chest pain, back pain, shortness of breath, upset stomach, weight gain, weight loss, just to name a few. Prolonged affects can lead to heart disease, heart attacks, and a weakened immune system.

Cortisol is a hormone in our bodies that is often called the “stress” hormone. It is a important hormone that has positive functions in our body, but when we are constantly stressed, this hormone can cause negative affects such as increased belly fat, blood sugar imbalance, suppressed thyroid function, decreased bone density, decreased muscle tissue, higher blood pressure, and a lowered immune system.

How can we stay out of negative emotion when stress levels are high? There are many things that we can do to control this situation. First, we need to be aware that we are feeling these emotions, and choose to control our thinking about them. This is a form of being in mindfulness. Choosing our thoughts puts us in control. We have approximately 60,000 thoughts going through our heads each day, and whether we know it or not, we choose each and every on of them.

Being conscious of those thoughts, and choosing to have better feeling ones can help lower our stress levels. Choosing to exercise daily will also lower stress and negative emotions by releasing sedative like endorphins into the body. Exercise always helps us to feel better.

Eating a diet primarily of “natures” foods, can help us to feel better. Fresh fruits, fresh vegetables, nuts, legumes, whole grains, and lean proteins are all foods that will help you to feel better. Diets full of processed, high sugar, high fat, foods can alter our moods, and make us feel sluggish and lethargic. This does not help if we are trying to de-stress and feel more positive.

Last but not least, practicing daily meditation can be an enormous help to lowering negative emotions and stress. You need only to sit quietly, rid your mind of past, present, and future thoughts, and focus on your breathing. Meditating five minutes a day is a good start, then, add more time as you become more comfortable with the process. You will feel so much better adding this into your life.

Take control of your health by controlling the stress and negative emotions that control you.

Wishing You Happiness and Health,

Queenie

Feeling Good....Our Ultimate Goal

2011-06-13T16:01:00.000-07:00

Isn't it our ultimate goal to feel good in life? Whether it is about being successful, finding love, achieving a dream, or creating what ever it might be that fulfills us, the bottom line is, it is about feeling good. We feel good when we accomplish something. We feel good when we are successful We feel good when we are in love. Feeling good is always the prize we get when good things happen.

Being successful, accomplishing goals, finding love, or achieving a dream, are big ticket items that usually take time and effort to realize. If we are wanting to feel good right now, in this moment, there are other things that we can do that are instantly felt when it comes to feeling good.

Exercise is one of those things that we can do to instantly feel good. When we push our bodies into an aerobic zone, we get the benefit of more oxygen to our cells, the release of sedative like endorphins that calm us and relax us, lower blood pressure, and a general over all sense of feeling "good". It only takes thirty to sixty minutes to go from feeling tired, stressed, and wore out, to feeling good. What a great deal that is!

Another thing that we can do to feel good is to eat natures foods, and stay away from processed foods. Foods are just like drugs, they effect the way we feel and function. Eating highly processed foods made of white flour, white sugar, high fat ingredients, can make you feel sluggish, moody, bloated, and tired. Eating natures foods such as fresh fruits, fresh vegetables, nuts, legumes, and lean animal protein, will help you to feel energized and vital. Natures food helps us to stay healthy, which allows us to feel good.

Choosing our thoughts can also be an important factor in feeling good. If we are thinking fearful, worrisome, thoughts, we can not possibly feel good. If we are thinking about a past that bothers us, or a future that scares us, we can not feel good. However if we become conscious of our thoughts and think of a future that holds promise and a past that is no longer a factor, we can feel better.

Our thoughts are a big part of how we are feeling. If we are feeling bad, we need to check into how we are thinking. If we are thinking about things that make us feel bad, we can change those thoughts to a better feeling thought.

For instance; if you are going through a relationship breakup, you might be thinking that you may not find anyone else, or you might think that there is something wrong with you and that is why the relationship didn't last. However you could change those thoughts to; now I have an opportunity to find someone who will make a better partner, and there is nothing wrong with me...we just weren't good together. These thoughts are better feeling thoughts, and it is always your choice to "think" how you want, so why not choose the thoughts that feel good.

Another way to instantly feel good is to "uplift" someone else. You can do this by being kind to others. Whether it is to help someone, or simply in saying "hello" to a stranger, the result will be that you feel good. The giver is always the biggest receiver when it comes to being kind and uplifting others. Little things can give you a good feeling when it comes to being kind. Opening the door for someone, letting someone go in front of you in line at the grocery store, helping an elderly person who needs assistance, or just a smile to brighten someones day. In the end it all makes "you" feel good, and that is always the goal in life.

Feeling good is all we ever really want, no matter what we are doing. Unfortunately we do a lot of things that negate feeling good. If we are not exercising, we will not feel good. If we eat bad foods on a daily bases, we will not feel good. If we think negative thoughts, we will not feel good. If we are selfish and don't extend ourselves to others, we will not feel good. Feeling good requires us to be conscious of how we are choosing to think, feel, and react.

So if your motivation in life is to feel good, make sure you are following the above guidelines to a better feeling "you". Feeling good is all up to You!

Wishing You Health and Happiness,

Queenie

Friendship and Health

2011-06-06T19:09:00.000-07:00

Today was a great day. I had an opportunity to spend the day with a special friend. She had been feeling kind of down, and felt a trip into Santa Barbara with me might help pick her spirits up. She was right! We visited an Asian tea garden, went to the meditation temple, and enjoyed a lovely lunch by the beach. On our way home we both remarked about how much better we both felt having enjoyed each others company and sharing the day.

Friendship is actually good for your health. There are studies devoted to this subject that prove just that. A study from Harvard shows that friendship can promote brain health as we age. Another study out of Australia showed that older people who had a large circle of friends were 22 percent less likely to die during the study period than those who had fewer friends.

A professor of sociology from University of North Carolina states that "friendship has a bigger impact on psychological well-being than family relationships. A study of 3,000 nurses with breast cancer found that women with the disease who did not have any close friends were four times more likely to die than women with ten or more friends. It also did not matter how much these women interacted with their friends, it only mattered that they had them. Spouses were not associated with survival.

People who have a circle of friends have lower stress levels, lower blood pressure, and a lower risk to develop a cold. They also feel more loved and valued then those who do not have friends. People heal better when they have friendships because friendship improves the function of your immune system. You will live a longer, healthier, and happier life if you have a network of friends.

Friendship not only improves our physical well-being, but our mental well being too. We are more likely to experience negative emotions when we are friendless, than when we have those close relationships with others. Friends improve our health on all levels.

I have always cherished my friends. I can still remember my first best friend that I had in the second grade. Her name was Lynn Castle. She was a twin, and I have never forgotten our friendship. I lost contact with her after she moved away, but I have never stopped wondering how her life turned out, and where she might be. That was fifty years ago....that is how strong friendship can be.

If you have friends, you are blessed. If you have friends, you are happier and healthier. If you don't have any friends, it is never too late. Get involved in group activities such as community events, book clubs, work out classes, or any type of gathering that involves something that you are interested in. You will meet like minds and out of that friendship can grow.

Sometimes life can feel difficult and lonely. Those are the times that our friendships come to our rescue. I know this all too well. A friend can help to lift you up when you are down. They will be there in good times and bad. Sharing life experiences with friends, makes those experiences more valuable. Friendship simply makes life better!

So I encourage you to nurture and develop your friendships. Friends are important for our well being. How lucky we are to have friends!

Wishing You Health and Happiness,

Queenie

Exercise is a Solution to Feeling Lethargic

2011-05-30T18:08:00.000-07:00

It is Memorial Day here in the United States. A day where we remember all of the men and women who have lost their lives serving our country. I wrote a blog on May 31st of 2010 that gives some shocking numbers of how many lives have been lost in wars throughout history. Take a look back into the archives and have a look. It seems to me to be a horrible waste of life, but I honor and respect those who have given their lives for others freedom.

Memorial Day has also become a day to enjoy family, friends, and food. Some people engage in physical activity, but for the most part it has become about the Barbeque's and picnics filled with yummy things to eat. I personally had a plan to do a bike ride, or a run, but found myself feeling lethargic and lazy. I could not get myself up out of my comfortable funk to exercise.

Ever been there before? If you haven't, you are a rare human being, one that I have never met. I believe that comfort zone is that feeling that keeps people from being consistent with exercise. After all, if you are sitting in your house feeling comfortable and lazy, why would you want to go out and get your heart rate up, start sweating, and breath hard?

I will tell you why because it just happened to me one more time. I can not tell you how many times in my life that I have had to talk myself into exercising when I did not want to do it. Everyone always thinks that I always want to exercise...not true! Sometimes I do, and sometimes I don't, but every time I make myself get off my butt and get out of my lethargic coma, I change my attitude for the better, and feel as if someone has drained the stress right out of my body. It is such a great solution for the "lethargic blues".

I actually feel more relaxed and calm due to those natural sedative like endorphins that are released during a cardio workout. I am feeling more positive about my day. My attitude is out of the doldrums and back in a more up beat place. All because I did about an hour of running. What a great return on my investment of time.

It doesn't matter if you run, bike, walk, hike, or just jump around in your house to music. It is all about getting that heart rate up, getting more oxygen into your system, and moving that body. Just push that lazy, lethargic feeling to the side and choose exercise.

I often wonder about all the people who are on anti-depressants today. I realize that they help many people who need this kind of medication, but I also know people who take them simply because they are going through a difficult time. If you are alive and breathing, you can be sure that difficult times will be a part of your experience. Maybe exercise would be a better tool for some people instead of taking a pill. It certainly has worked for me in my lifetime when I have dealt with difficulty's and stress. I can't imagine how I would have survived without it.

I am feeling gratitude for all of the people who have sacrificed their lives for others today. I am also feeling gratitude for that fact that I can put on my shoes and go outside and change my attitude from lazy and lethargic, to energized and upbeat. Anyone can do this. All you need is a place to exercise whether it is outside, in a gym, or in your home. It is empowering knowing that exercise can change your life for the better, and it is always your choice.

I hope your day has included some attitude changing exercise fun! If not, there is no time like the present to get it done. Enjoy!

Wishing you Health and Happiness,

Queenie

The Importance of Getting Enough Sleep

2011-05-23T18:07:00.000-07:00

Sleep is one of the most important things that you can do for your self, especially if you are wanting to be healthy. Without enough sleep, your body and mind will not, and can not, function properly. More and more, I hear people talking about how difficult it is to get a good nights sleep. Whether it is about waking up in the middle of the night and letting the mind go off into worry land, or that your life gets in the way of allowing enough time for it, eight hours of sleep is not what most of us are getting these days.

Without the proper amount of sleep, and this varies in the age of a person and their basal sleep need, our bodies can not rejuvenate and restore as they are meant to do while we are at rest. Babies and children require much more sleep than adults do, but every individual is different when it comes to how much sleep they need. However studies show that most adults need 7 to 9 hours of sleep for optimal health. There are people that can be healthy on 5 to 7 hours a night, but most of us need more.

Studies from the University of Chicago state that there is laboratory evidence that short sleep durations of 4-5 hours have negative physiological and neurobehavioral consequences. Many individuals who think they can function on 4-5 hours a night should rethink this and try for an hour or two more if they want their body's to function in a healthy manner.

A study out of Harvard claims that getting enough sleep is required for learning and memory. Sleep helps the brain to remember new information in a process called memory consolidation.

Chronic sleep deprivation can also cause weight gain and obesity. It effects the way our bodies process and store carbohydrates, and alters the levels of hormones that effect appetite.

Lack of sleep can also cause more traffic accidents due to drowsiness and falling asleep at the wheel of a car. We have also seen a rash of Air Traffic Controllers falling asleep while at work due to long hours and lack of sleep. This could be the cause of a major accident in the air.

Sleep loss can be the cause of mood changes like, irritability, impatience, inability to concentrate, and moodiness. It can also cause fatigue and tiredness.

Serious sleep deprivation can cause hypertension, increased stress hormone levels, and irregular heartbeat. It can also alter our immune function including the activity of the bodies killer cells.

Studies also show a link to living longer with better quality of life when we get more than 6 and half hours per night. Proper sleep will also reduce body inflammation which is linked to heart disease, stroke, diabetes, arthritis, and premature aging.

Enough sleep can improve your creativity, athletic performance, attention span, and lowers the risk of depression. Let's face it, sleep is vital for optimal health in many areas of our life.

Many people brag about getting just a few hours of sleep a night. It is really nothing to brag about. It is similar to bragging about not drinking enough water in a day. You may seem alright, but your body needed and would have functioned much better had you drank enough water. Sleep is the same. You may think your O.K., but you will function much better with the right amount of sleep.

There are ways to prepare for a good nights sleep. It is important to turn off the televisions, computers, and other things that create light and noise in your sleep environment. You should not eat right before you go to bed, especially sugar. Do not watch stressful or violent movies and television before you sleep. Try to meditate for fifteen or thirty minutes before bedtime. Stretching is also good to do before going to sleep. Think of good thoughts. Still your mind chatter. Make sure you have a comfortable sleep space, i.e. clean bedding, mattress, etc.

If you are wanting to be at your best, get the sleep you need. Sleep is one of the most important things in your life if you want health of body and mind. I personally love, love, love, my sleep! If I could get nine hours every night....I would! So get your sleep and have Sweet Dreams, your body and mind will love it.

Wishing You Health and Happiness,

Queenie

Finding Peace and Tranquility

2011-05-16T16:22:00.000-07:00

How can we find peace and tranquility during times of what appears to be upheaval and chaos? With the media primarily covering what is wrong in the world, it is hard some times to remember that there is a lot of good going on as well. Economically people all over the world are struggling, and good news seems hard to come by. All that said, there are many things that we as individuals can do to find peace and lose the stress.

One of those things is to begin to take charge of your own thoughts. If you are having fearful, worrisome, doomsday thoughts, you may want to choose to have thoughts that make you feel better. As I have repeatedly said over and over again, we choose every thought that we have, and we can choose the thoughts that help us to feel better, or thoughts that keep us stuck in fear and worry.

You might want to choose not to watch the news, or read newspapers that are full of stories about war, death, lack, and fear. You can choose to not watch movies or read books that are based on a negative or violent story's. What you choose to put into your daily consciousness is how you will perceive your world. If you fill your mind with information that is negative and fearful, You will begin to feel that way too.

If you are looking for peace and tranquility, fill your consciousness with positive information. Watch movies and read books that are uplifting and help you to feel good. There are many authors of "self help" books that can be found on CD's. I have many of these and listen to them often to keep reminding myself of a positive focus. Be in conversations that are about what is right, rather than converse about everything that is wrong. Stay in positive communication as much as possible, which means staying away from gossip too!

Another thing that you can do to reduce stress and fear, is to exercise. Again a topic that I talk about repeatedly! Exercise releases sedative like endorphins into your body that will help you to feel relaxed and tranquil. It is the main reason that I have always chosen to exercise. Not only will you be doing your body a whole lot of good in areas of anti aging, lowering risk of disease, improving your cardiovascular system, and reducing body fat, but you will feel better immediately with these endorphins. Exercise is a fabulous stress reliever.

Yoga, or stretching is yet another way to find peace and calm. Just by doing fifteen to thirty minutes of stretching exercise, you will begin to de-stress. Yoga is sublime for getting into that peaceful zone. Doing a daily practice of flexibility or Yoga exercise will help to reduce your anxiety and stress levels and help you to feel more peaceful.

If you are choosing to eat a diet of primarily natures foods, i.e. fresh fruits and vegetables, nuts, legumes, whole grains, and lean proteins, you will feel better for it. Foods can effect your moods and behavior, particularly if they are processed, white flour, white sugar foods. These types of foods can spike your blood sugar, and then drop you back down, possibly leaving you feeling depressed or sluggish.

Natures foods do not do that, unless you have an allergy to a certain food. Eating processed food, fast food, white flour, white sugar foods, can cause weight gain and may lead to obesity. Obesity leads to depression, and you will find yourself in a vicious cycle of unhappiness where peace and tranquility are hard to find. A healthy diet will help you to feel better, which will help you to feel less stress.

Of course I would be remiss if I did not include "meditation" as a tool for finding peace and tranquility. Meditation is all about finding inner peace, connecting to the source, and stilling the negative mind chatter. Meditation is a practice, and is never easy when someone is new at it. With consistency it can become a vehicle to connect to peace and tranquility. No matter what is going on in the outside world, meditation can keep you peaceful and tranquil.

So lets take a count of all the things that we can do to find a more peaceful existence....First, we need to control our thoughts and keep them in a positive place.....Second, we need to have daily exercise to keep our bodies and minds healthy and stress free....Third, we need to stretch and do flexibility exercises to reduce our stress levels....Fourth, we need to choose a healthy diet to support healthy moods and a healthy body....And Fifth, we need to practice a daily meditation to find inner peace and stop our negative mind chatter.

Choosing to do these five things will change your life for the better in so many ways. I have numerous articles on each of these topics back in the archives of this blog. I invite you to take a look back and become better informed on how you can find more peace and tranquility in your life. Enjoy!

Wishing You Health and Happiness,

Queenie

Don't Be a Victim of Your Own Thinking and Actions

2011-05-09T14:09:00.000-07:00

In recent days, I have had several conversations with people about being a "victim" of our own thoughts. If you have been reading this blog, you know that I believe that we choose every thought that we have, consciously or unconsciously. If we have thoughts that are counter productive to becoming who we want to be such as, "I am choosing to eat this bad food, even though I want to lose weight", or "I am not going to exercise today because I am too tired, even though I want to be fit", we then become a victim of our own thoughts.

I realize that many people do not want to believe that they "choose" every thought and action that they have, because that would make them responsible for all that they are. They could no longer blame anyone for their lot in life if they were the ones responsible for it.. We can all sit around and blame our parents, spouses, or others that have had great impact on us for what we consider abuse or negativity in our lives. "I eat bad food because my parents didn't love me", or "I do drugs because I had an abusive childhood". Whatever it is that you believe has caused your pain can be valid, but how you choose to react to it, is always "your" choice.

Many people have had abusive lives, and out of that abuse came choices. Choices in how to think and react to the abuse. Choosing to do drugs, over eat, drink alcohol, or engage in any kind of behavior that destroys your health and your life, is a choice that makes you just another victim....a victim of your own thoughts and choices. I know this, because I was a victim of my own thoughts and choices for a big part of my life. Being a victim of myself has never been a benefit to me, it only made things worse.

It is not easy to choose healthy thoughts and actions, if you have come from a background of unhealthy thoughts and actions. But, you do have the choice to not be a victim anymore if you want to live a life that benefits the health of your body, mind, and spirit. It is also not "easy" to keep choosing unhealthy thoughts and actions and to continue the cycle of abuse, it is just more familiar because it has become habitual.

One of the most important things to remember when we keep engaging in unhealthy behavior, is to put discipline back into our vocabulary. It amazes me how many people, especially our youth of today, do not discipline themselves in anything. "I am too tired to exercise today", "They had donuts at class today, and I couldn't stop myself from eating them", "I just can't exercise and eat right because it is too hard". These are the comments that I hear constantly from people. Well if you put a little "discipline" back into your life, you can accomplish anything that you want. Without discipline, reaching any goal would be impossible, unless that goal was to be overweight, lazy, and unproductive.

It is not easy to break old habits....but it is possible with discipline. Its not easy to think more positive when you are used to negative thinking, but it is possible with discipline and focus. It is not easy to react in new ways that will benefit you, when you have been used to reacting unconsciously in dysfunctional behavior, but it is possible when you use discipline and are conscious of your behavior. All of this takes effort, discipline, and being conscious of how you are thinking and acting.

So if you are wanting to have a healthier, happier, life, but feel at a loss of how you can turn your own dysfunctional thoughts and actions into more positive choices.....begin by being responsible for how you are thinking and acting. No one else is to blame, no matter what has happened to you. You still get to choose every second of every day how you want to think and act. If you choose to be a victim, then you will continue to suffer. If you choose to take responsibility for where you are at in life, then you will be in a power position and able to take charge of how your life unfolds.

You get to choose how your life turns out. Stop being a victim of your own thoughts and actions. Choose thoughts and actions that benefit you. It is all up to you to think and act in a way that is going to give you the life you want, or it will keep giving you the life that you are a victim of.

Let me know your thoughts on how this works in your life. If you have been practicing "mindfulness" then you understand how this works. If you have not been working with mindfulness, you now have a tool that can radically change your life for the better. Let me know if mindfulness has had an impact on your life....would love to hear your experiences with it.

Wishing you Health and Happiness,

Queenie

The Power of Meditation

2011-05-02T14:56:00.000-07:00

There is so much going on in our world today that is stressful and hard to deal with, whether it is our natural disasters, or political upheaval, we can find fear and stress everywhere. Meditation is a tool that everyone should be using, not only to cope with all that there is, but to help change all of the negative in this world into positive.

As I have said before, the Dali Lama has stated that if every child alive today at the age of five and under began to meditate on a daily bases, we would have world peace in two to three generations from now. That is a powerful thing....and it could be a reality if everyone began to participate in meditation.

Meditation is not about religion. It does not matter what your religious beliefs are, you can meditate by connecting to your source, what ever that is for you. When you are meditating, it is not so much about emptying your mind of thought, as it is emptying your mind of thoughts that are about the past or future. When you are focusing on your breath, or being present in this very moment, you are unable of thinking about past or future thoughts, which is where a lot of our fear and pain comes from.

When you have emptied your mind of all of your thoughts of past and future, you will no longer be torturing yourself with that which is not here anymore, or that which has not happened yet. What you will be thinking about is what is here in this moment, which is your breath and the quiet space that you are meditating in. That is where you are able to find your inner peace and rid yourself of worry and fearful thoughts. Remember that we choose all of our thoughts, and in our meditation we are choosing to not think of anything that has come before our meditation, or after it.

Meditation is place of peace and non judgement. It is a time to let go of all of the mind chatter and negativity. Meditation can leave you feeling relaxed and refreshed. It is a vacation away from worry, stress, and fear. As you become more adept in your meditation, you can find answers to your problems, and guidance for your life. It happens when you learn to quiet the mind chatter and listen to your inner being, or your source as some call it.

I have written many times on meditation that you can find in the archives of this blog. Please re-read them if you are looking for more information on meditation. There are many different forms of meditation, and I suggest that you find one that resonates with you. I personally practice several types, such as focusing on my breath, visual meditation, or guided meditations. Some days I am better at it then other days, but I know that being consistent with it is what is important.

Many people I have worked with in meditation express that they can't stop there thoughts from coming in, or clear their mind of thinking. I have heard the analogy of thinking about your thoughts as a cloud passing by....Say to yourself, "Oh, I am having a thought", and then let it go, just like a cloud passing through, and then go back to your breath. Don't let your thoughts control you....instead, control your thoughts. As in our mindfulness practice, we "practice" controlling our thoughts on a regular bases. Meditation is the same. It is a practice...a daily practice to become good at it.

Don't be discouraged if you can't get it right away. Just keep practicing, and it will become a tool for you to find inner peace and tranquility. You are not only helping your mind when you meditate, but you are helping your body to be healthier as well. There are scientific study's that show very positive effects on patients who meditate. It helps to lower blood pressure, stress levels, and assists in many other healthy results. There is nothing negative about meditation....just positive.

You will also be helping the world to be a better place by practicing meditation. Our thoughts are tangible things that create the world around us. When we practice peaceful meditation, we are helping the world to be more peaceful. If every human being on this planet stopped right now and meditated on "peace and love" for all of mankind for the next thirty minutes....I guarantee that we would see incredible changes in what happens around the globe....and they would be peaceful, loving, and amazing!

We are in a very interesting time, and taking care of our body, mind, and spirit, will be essential to being happy and healthy during a time of what can appear to be scary and stressful.

I hope that you are meditating, and if you are not, I hope that you begin to. I would love to hear from you about any topic that you want to discuss. Please leave me a comment or request information that you are interested in.

We can create a world of peace and tranquility with our thoughts and beliefs. With meditation this can happen.

Wishing You Health,

Queenie

Keeping Your Mind as Fit as Your Body

2011-04-25T16:24:00.000-07:00

This is another reminder to make sure you are training your mind, as well as training your body. If our thoughts are not in alignment with what we are wanting, such as a fit and healthy body, our goals may never be met. If our minds are telling us that we are too tired, too busy, or too over whelmed to work out and eat right, our minds usually win. When that happens, our goal of being healthy and fit can not be reached.

I have found that there is always something that we can use as an excuse to not work out or eat right. Life will always present us with reasons why we should be doing something else other than taking care of ourselves. In actuality, it is our underlying desire to not be uncomfortable and give the effort it takes to work out and eat properly. It is always easy to grab fast food, or processed food, rather than make the effort to choose something healthy. It is always easier to put off the workout for tomorrow because you may have a list of things to get done today. It is a game that many of us play with ourselves constantly.

These are the times that it is important to remind yourself what is it that you really want out of this life. If you want to feel good, be more productive, ward off disease, and look your best, than not doing your workouts and choosing to eat poorly are not good choices for you. I realize that some people just do not care about their health, or how they feel. Being inactive and eating badly support their goal of not being fit and healthy. However, I believe that most people do want to feel and look their best, therefore this article is for that group of people, not for people who do not care how they feel, or how they look.

In the archives of this blog there are many articles about mindfulness and choosing your thoughts. You can find them easily when you click on the individual months of each year in the blog archive category to the right of the blog. I recommend that you go back and read them to reinforce "mind" training to benefit your choices and goals in life.

We choose every thought that we have in a day, over 60,000 of them to be exact. Many are benign and are not thoughts that make huge differences in our life, such as a thought about the way a bird is flying, or how the hillsides look greener than usual. The thoughts that we need to be a guardian over are the ones that shape and define who we are, or who we want to be. Thoughts like, "I need to work out today, but I am too tired or busy to do it", or "I need to lose twenty pounds, but I'll start my diet tomorrow so I can have this cupcake today". Those thoughts and choices do not support what it is you really want, yet they seem to have greater power over the thoughts that will get you to your goals.

Begin to train your mind by becoming aware of the thoughts that you have that are sabotaging the outcome of what it is that you want. You can not blame anyone but yourself when you make choices that do not jive with your goals. Think of yourself as a ship at sea, and you are the captain of this ship. Your ship is on a journey to certain destinations and ports. If the captain does not make the right choices, the ship can never reach the right destination of its plotted course. Your life is a course that you plot. Without "You" the captain mapping out the right decisions to get you to the ports that you want to get to, you could end up never reaching the destination that you want to be at. That is how many of us live our lives, not mapping out any course, but just wandering around in a big ocean not knowing where we are going.

Remember that you have the power to reach what ever destination that you want to, if you take charge of your thoughts and actions to plot the right course. Can you imagine a captain of a big ocean liner waking up in the morning and saying, "I am too tired today to deal with the navigation of this ship today. I'll do it tomorrow". Tomorrow the ship would be so off course that a greater deal of work would have to be done to correct its course. That is the same thing that happens to us when we allow our thoughts and choices to take us off course. It becomes harder and harder to get back on track.

Become the captain that takes charge of its ship and destination. Become the guardian of your own thoughts and the course that they take. Don't let yourself wander around at sea without the navigation that will get you to the ports that you want to be at. It is all up to you....it is always a choice....a choice that you make each and every day of your life. Train your mind as you train your body with daily and consistent workouts. Keep vigil on how you are thinking and how you are putting those thoughts into action. Do not be a victim of your own thoughts. Be in charge! Take control! Sail into the life you want with thoughts and actions to get you there.

Till Monday,

Queenie

What is the Best Exercise?

2011-04-18T16:50:00.000-07:00

A friend of mine sent me an article from the New York Times today titled, "What's the Single Best Exercise". It was very interesting, and peppered with different opinions from different experts, but something that struck me about this information is that many of us don't need to know what the best exercise is, we just need to exercise at something.

Knowing that more than half of our population does not participate in any exercise at all, finding the best one is interesting, but more importantly, we should make sure we are doing something, even if it is not the "best".

The "Butterfly" stroke in swimming was noted as one of the best exercises, as it "burns more calories, demands larger doses of oxygen, and elicits more fatigue than other activities". However, swimming every day is not a choice we all have, or want. This article is full of great information on different types of exercise, and cites studies that prove their effectiveness. It was published on April 15th, and I recommend reading it if you are interested in understanding how different types of exercise work on the body.

Finding the best exercise for you is more important than knowing what the most effective exercise is for all. Everyone is different in their needs, whether it is about time, location, body type, age, fitness level, and so on. As I have stated in the past, using a cross training program is a good way to avoid boredom and lesson the risk of injury. Also, finding an exercise that you enjoy is key to being consistent and sticking with it. No matter how effective the exercise is, if you don't like it, you won't continue it.

Some people use walking as their only form of exercise. This is a great way to get your exercise in, and the fact that it might be the only way that you exercise is perfectly fine. You are at least moving your body, getting some fresh air, and being consistent in exercising.

Another form of exercise that was noted in the article as being one of the best was running up stairs. If you have a stair case in your home, you have a built in gym! Run up and down your stairs several times a day, and you will be doing one of the best exercises there is according to the experts in this article. I have done stadiums steps at a local college for years, and I know they are effective. It definitely is a powerful way to exercise, and you don't have to do a lot of them to get results.

Bike riding is another way to be effective while exercising. This is my favorite way to exercise. Cycling brings out the "kid" in you, and it also burns a higher amount of calories than many other types of exercise. Peddling at 10 miles an hour will burn an average of 500 calories in a 60 minute ride, and it is a whole lot of fun. Riding at a higher speed will obviously raise that caloric burn.

We are experiencing an epidemic of obesity in our country today. Everyone should be doing some form of exercise a minimum of five days a week if we are to turn this situation around. Of course the main source of our obesity is not just the lack of exercise, but exists in the type of foods that people are choosing to eat. You can go back into the archives of this blog and find article, after article about this problem of processed foods, junk foods, fast foods, white flour, and white sugar foods, which are the culprits of why over 65% of our population is over weight or obese. Adding in exercise is vital for your health, but choosing a diet that is mainly from natures foods, and avoiding processed foods is paramount to having quality health.

So find a form of exercise that you enjoy and that you can be consistent with. Couple that with a diet rich in fresh fruits, fresh vegetables, lean sources of protein, nuts, legumes, and whole grains. Practice portion control. Stay away from processed foods, junk foods, fast foods, white flour and white sugar products. This is the recipe for optimal health. There is no short cut, or magic pill that will ever take the place of participating in a daily exercise routine and eating a healthy diet. If you want to be healthy, feel and look your best, it will take exercise and a healthy diet to get there.

Till Monday,

Queenie

Muscle Up!

2011-04-11T17:01:00.000-07:00

Working with your body to create muscle is an important part of staying fit and healthy. Muscle helps us to stay young, strong, and vital. There are many myths about having muscle that I would like to address. First off, creating large muscle takes a lot of work, focus, and effort on ones part. You will not build big muscle by lifting weights a few days a week, unless you are a genetic freak!

Throughout my thirty years of teaching fitness, I have heard hundreds of times from women, "I don't want to have big muscles." Unless you are going to devote your life to "body building", trust me, you will not get that big. It takes commitment to proper nutrition, daily workouts, and getting enough sleep to even get close to building big muscles. Some people have certain areas of their bodies that have the propensity to grow faster and bigger, but for the most part it takes quite a bit of effort to build big muscle. Body builders spend much of their day devoted to building muscle, whether it is in their training, their diet, or their sleep.

Another thing that I have heard over and over is, "When I stop working out, will my muscle turn into fat?" No it won't. Muscle is muscle, fat is fat. They do not turn into each other. What does happen when you stop working out after you have built muscle, is your muscle will atrophy and you will probably gain more fat from not working out. It is simple and logical. Working out creates muscle and keeps you lean, not working out will cause you to lose muscle and gain fat.

What muscle does do for you is all positive. When you develop muscle in your body you will speed up your metabolism, build bone density, reverse your aging process, burn more calories at rest, tone and define your body, become stronger, and feel better all around. Having muscle is a win win no matter how you look at it.

I have spoken before about the "Blue Zones" in our world. These are areas in the world where people live into their hundreds without disease and medications. They are active up until the day they die. One of the things that the Blue Zone people have in common is that they build muscle throughout their lives on a consistent bases. It might be by doing gardening, or other household chores, but they are always active in some kind of way that builds muscle.

Creating muscle can be done with free weight, weight machines, resistance training, palates, push ups, pull ups, lunges, squats, and ball exercises. Many cardiovascular exercises help develop muscle for certain parts of the body such as running and biking for the butt and legs, and rowing for the upper body.

It is important to understand that the body needs protein to create muscle. Protein is the main nutrient that helps the body build and strengthen muscle. Without proper amounts of protein, it is difficult to create or keep muscle on your body. Most women need a minimum of 50 grams a day, and men need at least 65 grams for optimum health.

Your posture and balance is improved with muscle. Your body's appearance is better with muscle. You will live longer and healthier with muscle. Muscle is key to having a lean and healthy body. What's not to like?

When you are creating your fitness program, make sure you include muscle building activities to insure a balanced regime. If you are lifting weights, a minimum of three days a week is recommended. Make sure you know proper form when doing weight training to avoid injury. There are classes and of course trainers to help you with this process. Proper form is a must when weight training.

So don't forget your "Muscle Building" activities in your workouts. It is an important part of being healthy and fit. You will look fantastic as well, which is always a good thing!

Till Monday,

Queenie

Fighting Obesity with Diet and Exercise

2011-04-04T17:16:00.000-07:00

There has been a lot in the news lately about the obesity epidemic in our country. With 65% of our population over weight or obese, something needs to be done to reverse this unhealthy situation or we will end up having to build more hospitals to house all of the sick people dealing with obesity related diseases.

It is difficult for me when I hear Doctors or Health professionals say that surgery is the answer for people who are obese. Just last week I heard a doctor say that it is the only answer to this problem. What ever happened to eating correctly and exercising regularly? I understand that when a person becomes obese that there is obviously more of a challenge to eat right and exercise, but it certainly should not be ruled out as an answer to the problem.

If an obese person began to eat healthy foods, healthy portions, and add in exercise on a daily bases, they would be able to lose the weight and become healthier for it. I also realize that people that gain a large amount of weight by eating white flour and white sugar products can become addicted to those types of foods which will make them obese over time. This addiction is just like being addicted to drugs, alcohol, or any other type of substance. It will be difficult to break this addiction, but not impossible. Surgery is not the only answer, it is "a" answer if one so chooses.

With any addiction therapy can be very helpful, and in most cases should be a part of the treatment. Usually when anyone has an addiction, there are issues inside that need to be dealt with. Many times addiction is used to numb or ignore what is really the problem. Therapy is vital to stopping addiction.

Age is another factor. The older the person and the longer they have had the weight on, the harder it will be to get it off. But, it is still not impossible to do it with proper diet and exercise. The thing that will be required is self discipline, focus, and commitment to sticking with your resolution to get the weight off and be healthy.

Self discipline is something that many people forget about. Like these doctors that I hear promoting weight loss surgery's....they never talk about what really needs to be focused on like eating correctly and exercising regularly. They just announce that surgery is the only way that these people can lose the weight. Really? It may be one way to create weight loss, but if that person does not begin to eat right and exercise regularly, guess what...the weight they lost with surgery, will be back in time.

We need to stop acting as if being obese is not in a persons control. It has to do with unhealthy lifestyle choices like eating processed foods, fast foods, and junk foods, in large amounts as the main source of dietary choices. It has to do with not moving their body with exercise on a regular bases. It is a choice to be obese whether anyone wants to hear that or not. We choose what we eat. We choose whether we exercise or not. It is all a choice any way that you look at it, irregardless of what the source of our pain is.

We wouldn't tell an alcoholic or drug addict that it is not in their power to stop their addiction, and that the only way to do it would be to have a surgery. It is "only" in their power to stop their addiction, and it will be difficult, challenging, and maybe the hardest thing they have ever done, but it can be accomplished if they truly want to change and live a healthy life. The same thing applies to anyone who is obese. They can choose to stop doing the things that have created their situation, just like a heroin addict can choose to shoot heroin or not. I am not saying it is an easy thing to do, but breaking an addiction is never easy. There are many addicts that have over come their addictions, and many who have not. It is a personal choice to do so, and a food addict is no different.

I hope that people stop thinking that food addicts are any different than any other addict. They aren't. They need support, love, and help like any addict does, but our society acts as if obesity is not that big of a problem. Why? Well most of our population is overweight, so most of our population believes it is not that big of a deal. With 65% of our population heading in that direction, it is a huge problem. We could rid ourselves of most of the heart disease in this country along with most of the type 2 diabetes, 50% of some cancers, most of the stroke victims, and more.

The money that could be saved on taking care of obesity related disease could be put to better use like our children's education that has been raped of funding. There a billions of dollars every year that go to caring for sick people that are dealing with obesity related diseases.

I have people in my life that I love dearly that deal with obesity. It pains me to see them suffer with this issue. I know that it makes them unhappy and miserable to have that weight on them. I know they hate it more than anything else in their lives. I understand how hard it is for them to stop their food addiction, but the answer is not to say it is impossible. The answer is to begin to live the lifestyle that will reverse their situation. Their answer is to get therapy, and have a support system that helps them reach their goal of being leaner. Maybe surgery is part of that answer, but it is certainly not the only part of that answer, learning to make better choices is the most important part of the answer, and dealing with the core reasons why they use food to numb their issues.

I pray for anyone who has this "monkey" on their back. Addiction of any kind takes away the quality of life that we should be living. Remember that "food" is just like any other drug when it is used for an escape. We need to find solutions to our obesity epidemic. Using surgery as the only solution...is not the answer.

Till Monday,

Queenie

Cross Train to Avoid Injury and Boredom

2011-03-28T15:18:00.000-07:00

Cross training is the best way to train if you want to lower your risk of injury, and keep boredom out of your exercise regime. I have covered this topic before, but like everything I have written about, it is worth revisiting. Basically, cross training is using a variety of training methods to achieve your fitness goals.

I believe that you must do cardiovascular exercise along with strength training, and stretching to have a complete fitness program. In some forms of exercise you can achieve more than one of these objectives by performing one exercise. For instance, if you are hiking in an area where there is steep terrain, you will not only receive benefits for cardiovascular exercise, but you will be getting strength training for your legs and butt as well. You can find a spot to do a few sets of push ups along the way, and you have worked much of your body with this one hike.

Perhaps the next day you will decide to do some weight training, and cardio on the treadmill, concluding with a few yoga poses. The following day you take a fast pace walk interspersed with a little jogging, followed by a stretch. Then the day after that you take a bike ride, come home and do several minutes of plank exercise, and then a floor stretch. Then you decide to take a kick boxing class at your local gym the day after that. This is what cross training is.

Cross training not only helps you to avoid injury and boredom, it will help the body to keep from acclimating to, or getting used to doing one activity over and over by using fewer calories and energy to do it. Cross training confuses the body more and doesn't allow this acclimating process to happen as easily.

As a fitness trainer for thirty years I can tell you that variety is the best way to train. However, I also understand that there are only so many ways to train your biceps, or train your shoulders safely. Sometimes we have to be O.K. with a certain amount of repetition when it comes to training the body. People come up with weird things all of the time in the fitness world, but many of the "old" standard exercises that are a safe, are better way to train then some of the new and different ways created just to be different.

I love to ride my bike, sand run, hike, race walk, and jog. Strength training for me involves free weights, weight machines, the exercise ball, and resistance exercises like the plank. These are the types of exercises that I use to cross train. I have never used swimming for exercise, but it is a great thing to add in to your cross training program if you like it. The key is to "like" the exercises that you are choosing. If you are doing something that you really hate, you won't want to do it. Find the things that you enjoy to create your cross training program.

I tend to exercise by myself most of the time, but I do like to ride bikes, or hike with a friends. Actually, I recommend that you always hike with a friend, or friends, as it is safer to do so. Many people are more motivated to exercise with somebody, rather than go it alone. Find out what works for you and follow through with it. If you need a work out buddy, find a partner that is not going to flake out on you. Make the commitment together to get into shape, and then keep each other accountable to your fitness schedule.

Cross training can make your exercise program much more enjoyable. Lowering your risk of injury is a great plus. This happens because your body is using different muscles, in different ways, which allows the body to not be over used by doing one type of exercise . Elite athletes sometimes experience injury due to the fact that they are performing the same sport or exercise over and over again, creating fatigue and weakness in areas of their bodies. They must do this to be the best at their particular sport, but most of us do not need to over use our bodies in this way.

So create a cross training program for yourself to avoid boredom, and lower your risk of injury. You will have better results and enjoy your workouts more when you add in variety. It all adds up to being fit, healthy, and looking great!

Till Monday,

Queenie

Exercise for Stress Relief

2011-03-21T14:26:00.000-07:00

One of the best ways to reduce stress is to exercise. There are numerous studies to support this claim that come by the way of the Mayo Clinic, the C.D.C., and the American Heart Association just to name a few. It does not matter what type of exercise that you choose to do as they all support stress reduction.

There are different types of stress, but all forms of stress can be a negative to your physical and mental parts of you. You might be stressed out by having to meet a deadline, or stressed by a relationship, or feeling stress from needing money. Whatever the reason is, you can help relieve it with exercise.

I have always said that the main reason that I have exercised my entire life was to feel better and relieve my stress. Whether it was stress over emotions, or stress over meeting the needs of survival, I learned early on that I felt calmer and more relaxed if I got out and exercised.

The reason that stress is relieved after exercise is that the body releases sedative like endorphins into the body when it is in a exercise state. It is far better than reaching for alcohol or drugs as many people do to find stress relief. You will not have the harmful effects with exercise as you do when you engage in using drugs or alcohol to numb yourself from the pain of your stress. In fact, exercise gives you nothing but positive effects along with the reduction of stress.

Many times when we are stressed out, the last thing we feel like doing is exercising. That is an unfortunate fact, but if you can remember how good you always feel following a workout, it may help you to begin to exercise when you are feeling stressed out. Even if it is just to go outside for a walk, once you get going you will begin to feel better.

There is a saying, "Stress Kills". This is so true, but before it kills you it will reek havoc in your body and in your mind. Many people believe that stress creates disease of all kinds. I am one of those people. If you understand that your immune system is compromised by stress, then it only makes sense when you are stressed out a lot, your immune system will not be able to protect you from sickness and disease as it does when you are stress free.

It does not matter if you are doing an aerobic exercise like running, biking, or walking. They all lower stress levels. It does not matter if you are weight training, doing Pilates, or practicing Yoga, they all lower stress. Moving your body with any form of exercise helps reduce stress. Add in meditation and you will have the tools you need to manage your stress levels for life.

In many ways exercise is like active meditation. I have always used my cardio for that purpose. When I ride my bike, I am in a zone of active meditation. Walking or running works the same for me in that regard. Not only do I receive the benefits of stress reduction, I gain the positive results of active meditation. I always feel great after any of these types of exercise sessions.

So remember when you are feeling stressed out, whether it be anxiety, anger, fear, or worry, exercise of any kind can help you to feel better. At the same time you will be doing wonderful things for your body like fat reduction, oxygenating your blood, lowering blood pressure, reversing the aging process, lowering cholesterol, strengthening your body, and too many other positive things to mention. Exercise is a win win any way that you look at it.

Practice using exercise to lower your stress level. The reward will be how great you will feel, and the side effect of it will be that you will look fantastic!

Till Monday,
Queenie

Being in Gratitude

2011-03-14T14:55:00.000-07:00

I decided to veer off my path of talking about exercise this week, and talk a little bit about gratitude. Given the events of the past few weeks with the Middle East turmoil, and now the horrific disaster that has taken place in Japan, I believe that many of us can reflect on the life that we have and feel gratitude for it.

There are many scientific studies that have shown people who practice gratitude in their daily lives, are happier and healthier for it. Rather than focus on what it is in our lives that we don't like, we need to focus on the things in our lives that we are grateful for. Watching what is happening around the world has shown me how truly blessed I am to live the life I live.

I may have my struggles, as most of us do, but they pale in comparison to the struggles of many. I found myself feeling gratitude for my warm and cozy bed last night as I watched the earthquake and tsunami victims on the news. I felt gratitude for the roof over my head, and the refrigerator in my kitchen full of food and drink. I fell asleep to quiet and calm, instead of bombs and gun fire as many do in the war torn countries around the world. I felt gratitude for this.

When I woke up this morning I was grateful for my warm house and the ability to have a hot cup of tea as I got ready for my day. The fact that I could take a warm shower and have water and electricity was more than so many people are able to do, again I was grateful. As I began my day of work I felt gratitude for the wonderful people who come to me and pay me to help them work out. How lucky I am to do what I do....more gratitude.

Then later in the morning a dear friend of mine gave me a gift that was so generous and thoughtful, it brought me to tears. How grateful I felt to have someone like her in my life who is so special. I literally swelled up with so much gratitude that I thought I would burst!

I am blessed in many ways, even if it is to just acknowledge my little cat who brings me joy and comfort, or the peacocks that visit my house each day. I am grateful for all of these things. I have gratitude for my teen girls who take my program for exercise and health instruction. I feel grateful that I can help them become happier and healthier people, for that I feel privileged and full of gratitude.

I feel such gratitude for my health. There are many people that can not make that statement, but I am able to....gratitude. I feel grateful to be able to get in my car and drive where ever I want to go. That is a freedom many people do not have. I have gratitude for my freedom of religion, or the freedom to not believe in religion. In many places of the world I could be jailed or murdered for that.

I am grateful to be a female in America. Women are degraded and tortured in so many parts of this world. They are seen as second class citizens, or even worse than that. I have gratitude to be a woman in the United States where we have a voice and are closer to equal rights than anywhere else on this planet. More gratefulness....

I have gratitude for my daughter who is wonderful, bright, loving, caring, and intelligent. I have gratitude for my brother who has come out of the darkness and is becoming the person he always could have been. I have gratitude for my friends and family who support me and love me unconditionally.

If you want to feel better, and actually be healthier, practice being in gratitude every day. I feel fantastic just by writing this blog. Make "your" list of what it is you are grateful for, and you might find your list growing as mine did. It is more productive to focus on what we are grateful for, rather than where we find lack. I also believe that when you focus on gratitude, more good things will fill up your life, just as I believe that focusing on the negative will bring you more negative.

So be in gratitude as often as you can. Make your gratitude list and read it everyday. Focus on what is right with your life, instead of what is wrong. Happy people are healthier people. Remember it is always a choice in what you want to focus on....make yours Gratitude!

Till Monday,
Queenie

Moving Our Bodies

2011-03-07T14:02:00.000-08:00

I have been going over the mindfulness training, and nutritional guidance information for the past couple of months. Now lets talk more about exercising our bodies. We want to remember our mind training, and how we can use it to get ourselves off the couch, and into exercise.

Having trained people in exercise for thirty years, I can tell you that exercise is not something most people like to do on a consistent bases. Typically, people come in and out of it, or never get into it at all. If you want to be healthy, reverse the aging process, feel your best, and look your best, exercise is vital for those results.

As I have stated before, I do not always like to exercise like people think I do. There are many days that I would rather not, but I know the benefits of it, and how good I always feel when I am done. Just the other day a friend e-mailed me a study from the N.Y. Times all about how exercise slows down the aging process. In our vain society, that ought to motivate us to get moving and stick to it!

There are many, many, articles that I have done in this blog about exercise and its benefits. Along with proper nutrition, it is key to being healthy and fit. One thing that needs to happen is to lose your resistance to doing it. This is where you can use your mind training to reprogram yourself. Just in the same way I talked about choosing to eat healthy using your mind to make good choices, you will do the same when it comes to "choosing" to exercise.

I spoke about the association of foods to making good choices, like associating junk food to being fat, diseased, and unhealthy. You can associate exercise to being lean, fit, and feeling the best that you can. Associate no exercise to being unhealthy, overweight, and feeling crummy. If you are one of those people that is always wishing that you had a fit body, stop wishing and do what it takes to get there.

The two kinds of exercise that are important to incorporate into your fitness program are cardiovascular training, and strength training. Both are important, and come in a variety of ways to accomplish the task. I have known many people that prefer one to the other, but I recommend that doing both be part of your agenda for becoming fit.

Straight from the Mayo Clinic....Cardiovascular exercise improves your mood, combats chronic diseases, helps manage your weight, boosts energy, promotes better sleep, improves your sex life, and can be fun!

I will add to that a little detail....lowers blood pressure, lowers body fat, lowers resting heart rate, lowers the risk of diabetes and heart disease, lowers cholesterol, reduces stress, releases sedative like endorphins, and reverses the aging process. These are all things that can help you to have quality of life, not just quantity.

Cardiovascular exercise can be done by walking, running, biking, hiking, roller skating, skiing, swimming, some game sports, exercise machines like treadmill, elliptical, stationary bikes, aerobic classes, and anything that keeps your heart rate in your aerobic zone, which is 60 to 85% of your maximum heart rate for a period of time.

Strength training is important for increased muscle strength, increased strength in tendons and ligaments, improves range of motion in joints, reduces body fat and increases lean muscle tissue, decreases blood pressure, positive changes in cholesterol, builds bone density, improves blood sugar, and improves strength and balance in ones body.

There are many ways to strength train. You can weight train or resistance train with free weights, machines, and Pilates. Using an exercise ball for core stability training is a great way to train. Doing standard push ups, triceps dips, lunges, and abdominal exercises, can also keep you fit with strength training. Again I have many articles in this blog going back to January 2010 that can help you find what is right for you when it comes to strength training.

What do we need to be consistent in cardiovascular and strength training exercise? We need the commitment, the focus, and mindfulness to stay on track to what it is we want in this life. If you want a "rockin" body that is healthy and fit, if you want to feel better than you ever have and stay that way for life, "You" will need to do cardiovascular and strength training exercise on a consistent bases....starting now!

Spring is almost here and summer is just around the corner from that. The days are getting longer and warmer, it is the perfect time to commit to your life long exercise program. Don't be one of the statistics that is becoming more of the norm in our country....65% of the population that is overweight or obese, nearly 26 million people who have diabetes, 787,000 people who have heart attacks each year, over 630,000 people die each year from heart disease. These are diseases that are life style related and could be wiped out if people would choose to eat healthier and exercise regularly.

So how are you going to live your life? Are you always going to be whining about how you wish your body was different, or are you actually going to begin to practice the life style habits that it takes to get the results that you want? Eating healthy, exercising, and guarding your thoughts are the way to getting what you want our of life. Make it your life!

Till Monday,
Queenie

We Are What We Eat!

2011-02-28T15:52:00.000-08:00

Have you ever heard of the saying, "You are what you eat"? Nothing has ever been more true than that statement. This is why it is important to understand why you should be eating more of nature's foods, rather than eating processed, fast, or junk foods. If your diet consists mostly of those types of foods, in relationship to "you are what you eat", you will have a body that is run on chemicals, preservatives, and food that has little to no nutritional value. Is that who you want to be?

We know that processed foods are full of chemicals, preservatives, white flour, white sugar, and give us little nutrition, if any at all. Why on earth would you want to fill your body with that kind of food? Are you eating all for taste and none for health? This is something that you need to evaluate in yourself. I have said it before, and I will say it again...the number one reason we eat is to fulfill the need for nutrition in our bodies. If you are eating foods that have no nutrition, you are defeating the purpose for eating.

By the way, if you think that fast food, junk food, and processed foods taste good, it is only because you have trained your taste buds to like that kind of food. It happens if that is what you are eating most of the time. If you stopped eating those types of foods and just ate fresh fruits, fresh vegetables, lean proteins, whole grains, nuts, legumes, and other natures foods, you would find that eating junk food, fast food, and processed food, would not taste good to you. I actually get nauseous when I eat those types of food because my system isn't used to it. I prefer natures foods because I have eaten that way most of my life.

Most restaurants and fast food places are mandated to show their fat gram and calorie count of the foods on their menus today. It is amazing what has happened. Most people who actually see how fattening and high in calories these foods are, end up choosing the lower calorie and lower fat choices on the menu. These establishments have been forced to put healthier choices on their menus so that people have the choice to eat healthy or not. Having said that there are still enough people who don't care and choose to eat the unhealthy menu choices. Those are the food addicts whose health is not their priority....eating the bad food is.

When you see how many calories, fat, and sodium that are in the foods sold in fast food, or chain restaurants, you will understand why we have 65% of our population over weight and obese. We really need to wake up and understand that it is what we are eating that is killing us. I have written many blogs on the nutritional account of theater food, carnival food, fast food, and restaurant food that you can look up in the archives of this blog that are quite eye opening. I will never have anything in a theater again, except water!

Remember that it is not just calories that we are interested in, we also care about the quality of those calories. It is not just fat that we care about, it is the kind of fat that we need that is important. I have several blogs on these topics in my archives as well if you are interested in reviewing this information.

It takes 3500 calories to gain or lose a pound. It is easy when choosing items from a fast food or chain restaurant to eat that many calories in a meal...or at least close to it. Most of us need somewhere between 1500 and 2500 calories for the whole day, depending on your sex, body fat percentage, activity level, and metabolism. If you do the math, again you can see why their are so many people who are over weight.

When reading the food labels on processed foods, you will find many ingredients that you may not be able to pronounce, and most likely have no idea what they are. If we are what we eat, do you really want to be any of those ingredients? Certainly not if you are looking to be healthy. They say that you should not eat anything that would not be found in your grandmothers pantry. That means most of the processed foods on the grocery shelves should not be eaten....they are full of preservatives and chemicals that do not belong in our bodies.

So keep remembering that "You are what you eat" when you are choosing your foods. If you are wanting to be healthy, lean, strong, feeling good, and looking good, choose natures foods for the bulk of your diet. Then you can be proud of saying, "I am what I eat!".

Till Monday,
Queenie

Tools to Help With Healthy Nutritional Choices

2011-02-21T17:21:00.000-08:00

The internet is a great way to find helpful tools to assist you in eating healthy. Just the other day, my friend Alana told me about Lance Armstrong's web site, "Live Strong", and how you can click on "my plate" to calculate how many calories you are eating. This program is great for setting a weight loss goal and it will help you to get there.

This site gives you the information on restaurant foods, fast foods, supplements, foods to avoid, popular diets, healthy recipes, and nutritional content of foods. It gives you information on all different types of exercise and the calories you will burn while doing them. You can learn about heart rate training, cardiovascular training, strength training, and stretching. It is a site that can help anyone get fit and healthy if they are committed to doing so.

"Live Strong" is devoted to helping people live healthy lives. Lance's passion is to help put an end to cancer through his work with "Live Strong". He understands the importance of eating right, and exercising regularly for optimal health. A healthy diet and consistent exercise can make any disease better. It may or may not cure them, but it assists your body by giving it proper nutrition and body movement.

Using "The Plate" on the "Live Strong" site will allow you to track your nutrition and exercise to get to your weight loss goal. It is free as well, and that is always a good thing!

"Calorie Counter" is another site that you can track your intake of calories and find support for weight loss, and "Calorie King" is yet another great site for finding this information. Just by putting "calorie count" into a search engine, you can find many sites that help you keep track of the foods you are eating, but most importantly, let you know how healthy or unhealthy your choices are.

If you put in "weight loss trackers" to a search engine, you will find many sites that will help you to your weight loss goals as well. I would not rely on a site that is trying to sell you a product as much as I would trust the sites like "Live Strong" or "Med Help.org" who are not trying to sell specific products. These sites are driven by educating people on how they can eat better and exercise to live a healthier life, rather than buying their product.

Having said that, I do believe that there are some sites that are selling a product, such as "Weight Watchers" that can be helpful to many people who are looking to lose weight in a healthy manner. One of the things that I like about Weight Watchers is they eat real food. They also have personal support, which many people like and need. Research your options, and choose what you think will work for you.

With 65% of our population over weight or obese, you can see that you are not alone in your battle to lose the fat. The great thing is...there is a lot of support out there for you. With a few clicks of your mouse, and a few taps on your keyboard, you can find a program that will help and support you to a "healthier You".

Personally I love the "Live Strong" site. It is so complete. Not only do you get the nutritional and exercise information, you will get Lance's motivational information to be inspired to be and do your best. He came from knocking on death's door, to being the seven time winner of arguably the most grueling sport event in the world, the "Tour de France". He is truly an inspiration, and I love the work that he is doing to help all of us be the healthiest and best we can be. Even if you are not needing to lose any weight, you will find his site a wealth of information for being and staying healthy. I hope you check it out. Enjoy!

Till Monday,
Queenie

Basics You Need to Know About Nutrition

2011-02-14T18:18:00.000-08:00

Till Monday,
Queenie

Choosing Natures Foods

2011-02-07T17:03:00.000-08:00

There has been so much news lately about our country's obesity epidemic, and the state of our children's health. None of the news is good. 65% of our population is overweight and obese, and our children are a big part of those statistics.

What has happened in the past forty years that has caused this problem? Well it is not rocket science, I can assure you, and unless people get there heads out of sand and stop being in denial about their food choices, and their lack of physical movement, those statistics will keep climbing up.

Simply put, people are choosing to eat non nutritious foods that are processed, and sitting more than they are moving. Remember that the number one reason we eat food is to give our bodies the proper nutrition that they need to function correctly. If you choose to eat junk food, fast food, and processed food, as your main diet, you will not be getting the nutrients that you need to stay healthy and lean.

Without the right vitamins, minerals, enzymes, fiber, antioxidants, and other nutrients that we need to stay healthy, it is impossible for your body to function at its best. The best way to eat, is to choose natures food. I have written about this many times, but it is always good to revisit this topic to remind you how you should be eating for optimal health.

Natures foods are the foods that come to us via nature. Foods that humans have not had much to do with, other than facilitating the growing process. They are fresh fruits, fresh vegetables, whole grains, legumes, and nuts that are created from nature. Choose animal proteins that have been raised without hormones or chemicals, and hopefully are free range. Stay away from foods that have been processed. Those are the foods that make you fat and unhealthy.

Let's talk about how you can use your mind training when it comes to choosing the right foods. Begin by associating fast foods, junk foods, and processed foods with no nutrition and bad health. Remember each time you grab those kind of foods to eat that you are hurting your health, rather than helping it. Know that every time you eat those type of foods that you will become fatter and you will not be giving your body what it needs.

You can also begin to associate certain diseases with eating those foods like, diabetes, heart disease, certain cancers, and arthritis. These are obesity related diseases that come from eating poorly and not exercising. Why would you ever want to sign up for a disease? People are doing just that all day long, every day in our country with their food choices. We must understand the association of why this is happening. It is not random, it is a calculated choice to eat poorly and create obesity.

People say that it is harder to eat healthy. That is so not true! Steaming vegetables takes only minutes, and grilling a chicken breast is hardly time consuming. We have become a bunch of lazy, overeating, fast food, junk food, processed food, addicts. If this trend does not change, our country is in big trouble. Recently I heard a news report that talked about how many young people get turned downed from joining the military. It has never happened before in history that our youth was too fat and out of shape to be a part of the armed forces.

So when you are making choices of what you will eat, choose natures foods for the most part. If you are reading a food label and don't know what the ingredients are, don't eat it. Nature did not make all of the pesticides and chemicals that are in our processed foods. Our foods should not last for months if not years on a shelf. Make choices that support you being healthy and lean. Natures foods will do that for you.

Keep in mind the association of what unhealthy foods do to you. Understand that you are not eating for health when you eat poorly and that consequences will happen because of it. Those consequences are being overweight, obese, and unhealthy. Choose to be healthy and be the best you can be by giving your body and mind the nutrients that are found in natures foods. Eat for health!

Till Monday,
Queenie

Mindfulness and Nutrition

2011-01-31T18:02:00.000-08:00

Gaining More Control Over Your Thoughts

2011-01-24T14:42:00.000-08:00

If you have been doing your work on controlling your thoughts and emotions, you should have begun to understand the power in it. Keeping yourself out of negative thought, avoiding taking things personally, avoiding assumptions, and taking your power back from those lazy, procrastinating, and fearful parts of yourself, will help you to create the life that you want.

Let's add in a few more things to our mindfulness training to think about that will help you to step into your power even more. The other two agreements from the book, "The Four Agreements", are to "Be Impeccable with Your Word", and "Always Do Your Best". Following these two agreements will be very helpful to achieving a life of success in all you do.

Being impeccable with your word is paramount to respecting yourself, and having others respect you . This means so many things. Among them is to always do what you say you are going to do, whether it is to yourself, or others. If you tell someone that you will be somewhere at a certain time, be there at that time. If you tell yourself that you will exercise everyday, then exercise everyday. Whatever you say you will do....do it.

I was watching a show recently with Maya Angelou as the main speaker. I love this woman. She is eloquent, full of grace, and exudes a peaceful and loving energy. She is also very wise. One of the things that she said, was that our words are one of the most powerful things that we have. Our words create everything. Whether words are spoken out loud, or creating thoughts in our heads, they are powerful. We need to be aware of every word that we speak or think for that is what creates our lives.

If we are sitting around talking trash about someone we know, or someone we don't know, it is a complete waste of our time, and does nothing to improve our existence. If we are sitting around taking about or thinking about how bad things are, or focusing on all the negative, that is not being impeccable with your word. We must choose our words to fit what we want in our lives.

Positive words and positive thoughts are what will help us to feel better and help us to achieve the things we want out of this life. You are the only one that chooses your words and thoughts. Begin choosing the words and thoughts that will keep you on the path to what you want in your life.

"Always Do Your Best" will assist you in everything you choose to do. If you are wanting to get into shape, but are choosing to be lazy and not exercise, that does not fall under the category of doing your best. Doing your best would be to ignore that "lazy" part of you and get up and exercise.

If you are wanting to have a great career, but are not willing to do the work it takes to get there, that also falls under the category of not doing your best. Remember you can not give into the parts of you that stop your progress in getting what you want in this life whether it is about your health, your career, your passion, or your family. Doing your best is how you can become who you want to be.

There are some days where your best will be better than on other days. However doing the best you can everyday will always be more productive for you than giving into your weakness's and your fears. We can always do more than we think we can if we just try a little harder. Don't let your debilitating thoughts stop you from doing your best. Keep your focus on the results you want out of life. Always do your best!

You might be thinking that all of this mindfulness training is a lot to think about. It is, but you are thinking all of the time anyway. Why not take the control and power over your thoughts so that you are the one that is consciously creating what you want, rather than your mind just going on willy-nilly with negative and non-productive thoughts. Be the captain of your own ship....take control of what you create....be mindful!

I want to reiterate once more that this kind of mind training is a life long project. You will not master it in a month or two, but the more you practice controlling your thoughts and emotions, the more you will create the life that you dream of. It is like exercise....you have to keep doing it for it to work. You have to practice, practice, and practice, it before it will become automatic for you. Its worth it...trust me.

Next week we will begin to apply our mind training work into our everyday tasks, such as what we choose to eat, and how we choose to move. You can become the master and commander of your life if you choose to....Keep on track with your mindful thinking....see you next week.

Till Monday,
Queenie

Another Step for Mind Training

2011-01-17T13:39:00.000-08:00

Last weeks lesson was to practice controlling our thoughts to avoid any assuming, or taking things personally. Let me just say that I have no illusion that anyone can master this in just a week. I have been working on this for years, and I still catch myself going into assumption, or taking things personally. However, I am much better at it than I was before, and I expect to get better at it as my life goes on.

As you continue with your practice of changing negative thoughts to positive, and choosing not to take things personally or assume things, lets add another lesson to the mix....choosing to take your power back from emotions that stop you from succeeding at the life you want.

As I was saying to my class last week, we all have many different parts to ourselves that can control our behavior. We have the part of us that wants things in our lives, such as being fit or in shape. We have the part of us that wants to be successful so that we can live the material life we choose. We have the part that wants to create something that fulfills us such as a career or family. These are all things that can be a driving force inside of us.

Then we have the parts of us that tend to override many of our wants and desires. Laziness, procrastination, lack of focus, boredom, fear, and the inability to be uncomfortable are a few of the parts in us that can stop us from ever succeeding in getting what we really want out of our life.

Why is it that we give in to the parts of us that stops us from getting and doing what we really want? I think the answer is simple. It is easy to be lazy. It is easier to procrastinate. It is easier to be scattered and not focus. It is easier to be physically comfortable.

So unless you understand that getting what you want out of life will take focus, effort,commitment, and work on your part, your dreams and desires will most likely never come to fruition.

To get into shape and be healthy will require you to get uncomfortable. Exercise does not work if you are always comfortable. It requires you to expand your comfort zone by pushing yourself to the place where your body is challenged. That is where positive physical results happen. Choosing to eat healthy foods is not always comfortable. You must be able to walk away from the foods that sabotage your healthy diet. Being disciplined with exercise and eating healthy is about you not giving into your lazy or procrastinating parts of yourself.

Doing the work to get the career that you want is not comfortable or easy, it requires hard work, focus, discipline, and effort. Studying, creating, and giving 100% of yourself to the development of a career is going to take you out of your comfort zone. You must mentally conquer the part of you that would rather play, procrastinate, or be lazy if you want your career dreams to be realized.

We all have many different parts to us, and it is up to us to decide which parts we will give power to. If you give power to your lazy, procrastinating, victim, part of you....I will venture to say that your life will not turn out the way you would like it to. If you give the parts of you that are about discipline, focus, effort, and hard work the power, you will have a life that will most likely be on track for success in whatever areas you apply this to.

It all comes down to what you are willing to give, and do, will be what you get out of your life. It is you that has the power to become or do what ever you dream of. However if it is just dreaming with no focus, discipline, or effort behind it, be prepared to have it be just that....a dream.

You will not get into shape by just wanting it. You will not succeed in anything by just wanting it. If you give the power to the part of you that is willing to work hard, be disciplined, and focused, you can achieve what ever it is that you want from this life. Give your power to the part of you that can create the success you want.

So when you are choosing laziness, procrastination, or any other emotion that stops you from having the life you want....choose again. Practice taking your power away from anything that stops you from living the life you want....it is all up to "You"....do what it takes to get it...practice, practice, practice!

Till Monday,

Queenie

Continuing to Choose Our Thoughts

2011-01-10T12:53:00.000-08:00

Last week I had you focusing on your thoughts, particularly you negative thoughts, and how you can shift those to a better thought. As I have told you before, we all have an average of 60,000 thoughts go through our heads every day, yet most of them are done in an unconscious manner. Many of these thoughts are trivial, or benign, such as noticing that a chair is red, or perhaps noticing that the mail arrived. The thoughts that we need to be more concerned with, are the ones that effect our moods, energy, and how we react.

Any thought that you have that is negative, like thoughts that are putting yourself down, or thinking that bad things might happen, are the ones that do not benefit you. These are the thoughts that you can change, and shift it to a thought that feels better. Remember, thoughts are things that create, so negative thinking is never the path to choose.

So this week I want to take it one step further. Let's talk about those thoughts that we have that may not seem negative, but are, like assumptions. I have spoken many times about the book, "The Four Agreements" by Don Miguel Ruiz. This little book is brilliant, and I highly recommend it as a source to help you get on track with your thoughts.

One of the four agreements is, "Don't assume". Now if you are like me, and quite frankly like most people, you probably have done a lot of assuming in your thought process. For instance, have you ever assumed that something bad might happen? Have you ever assumed that someone was thinking something negative about you? Have you ever assumed that you would fail at something before you did it? If you have done this, and I am assuming you have (see how that works :>)), I can bet that most of the time the thing that you were assuming did not manifest.

When we assume something, we put ourselves through the emotions as if it has happened. Whether it is worry, fear, anger, or any other negative emotion, it is never beneficial for us to assume and then go through the emotions of a situation that has not yet happened. Some would say that when you assume something, you are actually helping that situation to happen. That is an arguable point, but either way assuming is an unnecessary waste of time. It is better to react to situations when they actually happen, rather than make them up in your head, react to the imaginary situation, and then assume it will happen in reality.

Another thing that we do in our thoughts, and again another of the four agreements, is to take things personally. This is such a hard thing to grasp, because we all take most things personally, even though they never are. It took me years to get this, but I realize now how true this statement is.

When someone is saying abusive things to us, we automatically take it personally, how could we not? Well if you understand that everyone communicates from their own experiences, their own insecurities, their own life situation, then we can understand that whatever they say or do, is about them, not anyone else.

Most of the time if someone is being rude, abusive, or mean to another, it is coming from what they have experienced. It is coming from how they feel inside, not about you. For instance, if your parent has belittled you, or told you you were anything but special, unique, and wonderful, I guarantee that your parent had been belittled, abused, or tormented by someone in their past. A person like this is acting out their dysfunction by projecting it onto those around them to help them feel better, to help them feel powerful. It is never about the other person, it is always personal to them.

You never know what has happened in a persons day, or in their life for that matter, that makes them say or do the things they say or do. Someone may have had a very bad day, and you come into their space where they direct all of their frustration onto you. It wasn't personal, you just happened to be there.

This is why nothing is ever personal. You can analyze your own life and look back at the times that you have lashed out at someone, or have been rude to someone else. Wasn't it always about how you were feeling? Wasn't always about you wanting that other person to feel bad like you do? Have you ever been in a space where you are feeling really good and happy, and then abused someone else? Probably not, because once again it is always personal to you how you behave, never about others.

If we are able to control out thoughts when it comes to thinking negatively, assuming something, or taking things personally, we can keep ourselves out of personal "hell" if you will. How much of our personal pain come from these three things? I can tell you in my experience with myself and those I have known, much of our personal suffering comes from this kind of thinking.

Your lesson for this coming week is to catch yourself when you are assuming, or taking things personally. These lessons will continue on for life, but this week is yours to begin the process. By practicing conscious thought, you can create the life you want, be the person you want, and succeed where you want. Remember that you are the main character, director, and producer in your own movie. Why not create the movie you want to see with conscious thought and actions. You can do it....

Till Monday,
Queenie

Training Your Mind, as Well as Your Body

2011-01-03T15:09:00.000-08:00

As we enter this new year, let's get serious about the work of being healthy of body, mind, and spirit. We know that talking about what we want out of this life is easy, doing the work to get what it is we want takes discipline, focus, effort, and mindfulness.

This year on every Monday of each week I will be giving you a lesson for that week that will help you to achieve your health goals. As I have stated numerous times, we need to train our minds, just as we train our bodies, to have a healthy, whole, self. The month of January will be focused on training our minds so that we can be more mindful of our thoughts, actions, and emotions. When you are able to control these things and understand that these are the things that create your life, you can create the life you want.

Let's call it "Mind Training" with purpose. What ever has gone on in your life so far is due to how you have been thinking, acting, and emoting. The problem for most of us is that we have not been very conscious of how we are thinking, acting, or emoting. We have done these things as if there is some outside entity controlling how we think, act, and feel, as if we are not in control.

The good news is, there is no other person in our heads but us. No one else is choosing our thoughts, no one else is choosing our actions, and no one else is choosing our emotions. We choose each and every time what we think, feel, and react to. We just need to do these things with consciousness and mindfulness if we want to create the life we want.

Are you spending a lot of your time in negative thought? If you are, it is you that is choosing to do so. Begin to train yourself to think more positively by being conscious of your thoughts. If you are in negative thought, a good way to catch yourself is by being aware of how your body is feeling. Thinking negatively will always make you feel bad, whether it is having a tight chest, a rapid heart rate, or an upset stomach, negative thinking never leaves you feeling good.

When you are able to catch yourself thinking negatively, immediately switch your negative thought to a better one. For instance, if you are thinking negatively about yourself by having thoughts that you are not good enough, or not ever going to achieve what you want in life, switch that thought to something like, "I am a good person, and I deserve the life I want". Each of these thoughts are a choice, why not choose the one that makes you feel better? The negative thought is usually never true anyway, so why burden yourself with these thoughts that are about something that does not exist?

Constantly remind yourself that you are a unique and wonderful person that deserves to be happy and healthy. You have special gifts to offer to this world that no other human has. You are like a snowflake, there is no one like you, beautiful, complex, creative, and deserving of the best of what life has to offer. Train yourself to think positively about "You".

There is never any benefit to negative thinking. When you think good and positive thoughts you feel good, and feeling good is the most important thing when it comes to how we are thinking. When things in our life seem to be negative, it never helps to dwell in that negativity. It does help however to think positively about a negative situation, that is how we can overcome the negativity in our lives. Keep a positive outlook no matter what is going on. At the very least, you will feel better and be healthier for it.

So during this next week, your homework is to make an effort to be aware of how you are thinking. Practice thinking consciously. Be aware of how your body is feeling, for that is the best barometer of how your are thinking. When you catch yourself thinking negatively, switch immediately to a better thought. Soon this will become automatic, just like when you exercise, it is never easy at first, but feels more natural and good as you keep doing it.

As you keep training your mind to think better, it will become your natural way of thinking. That is when you will notice how much better you feel mentally and physically. You will feel more in control of how you are creating your life....the life that you really want!

Till Monday,
Queenie

Merry Christmas and Happy New Year!

2010-12-20T18:36:00.000-08:00

Well here we are at the end of 2010, and Christmas is just a few days away. Are you ready to make your New Years resolution yet? Most of us make them, and then break them shortly after the new year. Why not make a New Year resolution to keep your New Year resolution?

Many people make plans to eat better, exercise, and take better care of themselves, but it is usually short lived before they are back to their old habits of eating poorly and not getting their exercise in. Make 2011 a new start by committing to your promise to of being a healthier you.

I love this time of year when Christmas decorations are all around and people are busy with holiday fare, but I always look forward to the new year. It feels as if we are getting a new start, another chance to do things better and achieve new goals. 2011 can be that year for you, if you only commit to it with discipline and focus.

2011 can be the year that you practice your meditation every day, and are conscious of eating a healthy diet. 2011 can be the year that you get into the best shape of your life by exercising everyday with cardiovascular exercise, strength training, and flexibility exercises. 2011 can be the year that you practice "mindfulness" and be in control of your thoughts, feelings, and actions. 2011 can be your year to empower yourself with all the components of being a "whole" healthy self.

Why not take this opportunity to make a new years resolution to be the best that you can be. Make the commitment to excellence for yourself. Leave the past behind you, and move into this new decade with passion to create the "You" that you really want to be.

It is all up to you to make it happen. Having access to this blog will give you all of the information that you need to get healthy of body, mind, and spirit. You will feel better, look better, and achieve more as you travel the journey of getting "whole" healthy. Your rewards for all of your hard work will be unmeasurable. You will have self empowerment, self respect, and so much more if you can stay committed to the work.

So make a new start, and enjoy the ride. It is your choice if you are willing to do the work. Stop wanting to be in shape, and start doing the work to get there. Stop wanting to feel better, and start doing the work to get there. Stop wanting a better life, and start doing the work to get there.

I hope you decide to make 2011 your year for healthy change. I am here to support you, and will be giving you more tips and advice to help you along that path. Have a wonderful Holiday, and a Happy New Year. I will be signing off until Monday January 3rd.

Best Wishes for 2011
Till Monday January 3rd,
Queenie

What Does it Take to be Lean and Healthy?

2010-12-16T13:58:00.000-08:00

What does it take to be lean and healthy? If you have been reading my blog, you should know the answer to this, but it never ceases to amaze me how many people do not know the answer to this question.

If your arms are looking fat to you, doing toning exercise for your arms will not get rid of the fat. The fat is there most likely because you are eating unhealthy foods, or too much food, and or, not doing your cardiovascular training on a regular bases to keep your body fat in check.

As I have said before, you can not do "spot reducing" exercises to rid yourself of fat. If your stomach has too much fat on it, doing crunches will not get rid of it. You will be strengthening your abdominal muscle, but it will still be covered with a layer of fat unless you choose to eat healthy, choose healthy portions, and do regular cardiovascular exercise.

Eating healthy is the biggest part of being lean and in shape. There are people who seem to be able to eat anything and never get fat, but that does not mean that they are healthy just because they are not fat looking. I have body fat tested people that did not look fat, but they tested out at 30% body fat, which is considered clinically obese. You can be fat on the inside, as well as the outside, especially if you have little muscle on your body.

Some people have a faster metabolism that enables them to eat a lot more food, and even seem to get away with eating a lot of junk food. Sooner or later this kind of diet will prove to be unhealthy for these individuals due to the lack of nutrients and over abundance of simple carbs in their diet. We tend to always judge skinny people as being healthy, but that is not always true. Skinny people can be nutrient deficient just as fat people can be.

So let me say this one more time! In order to have a healthy, lean, toned, body, you need to eat a healthy diet of predominantly natures food, do cardiovascular exercise five to seven days a week, strength train a minimum of three days a week, stretch daily, and include a meditation somewhere during your day.

That is the recipe for a healthy body, mind, and spirit. If you practiced this for ninety days, you would see such a difference in how you look, and more importantly, how you feel. Feeling good is really the motivator for doing this work, and the side effect is that you will look great too.

So if you are doing bicep curls to get the fat off your arms, but still eating junk, think again. If you are doing abdominal exercises to get the fat off your stomach, but are still eating donuts, think again. You must incorporate all of the components of being healthy to truly become a whole healthy self. Once you make it a lifestyle, you will never go back to your old ways again. Feeling good will help remind you of that!

Till Monday,
Queenie

Keeping Track of Your Calories During the Holidays

2010-12-13T15:28:00.000-08:00

During the holidays we are bombarded with festive and fun foods where ever we go. Whether it is at a holiday party, or just visiting a friend, there are holiday treats to tempt us just about everywhere. It is easy to add on those unwanted pounds if we are not careful and conscious of what we are eating.

I have written a blog about keeping a food diary during regular times so that you are really aware of what it is you are eating. Many times we don't count the snacks, or nibbles here and there that we partake in. If you have not kept a food diary in the past, now is a good time to do it.

You will be surprised at how many extra calories you take in during the holidays. Writing them down allows you to really see what you are putting into your body. When you keep a food diary, it is important to judge the quantity of the food you are eating. For instance, if you are eating a serving of mashed potatoes, estimate if you are eating a half of a cup, whole cup, or as close as you can get to the amount of potatoes you have. This will help you when you are looking up the calorie count of what ever it is that you ate.

There are several web sites that can give you the calorie count of the foods that you eat. Calorie King is a good one. They can give you the calorie count of pretty much any kind of food, including fast food chains, restaurant chains, and food that you buy in grocery stores. You do need to know the amount for most items.

When keeping a food diary, you need to be as honest as possible with anything you put into your mouth to ingest. If you have a piece of candy, write it down. If you take a bite off someone's plate, write it down. If you take seconds, write it down. Write down you beverages as well. You may be surprised at how many hidden calories are in your drinks like, lemonade, soda's, fruit juice's, alcohol, and such. Write down everything that you eat or drink.

Keeping a food diary can help you to see exactly why you are not losing the weigh that you want to, and doing this during the holidays may keep you from adding on any unwanted pounds. When you see what you are eating on paper, you get a whole new understanding of why you have gained weight, or are not losing any.

Let's talk about a few holiday treats and how many calories they have.

Fudge has approximately 160 calories for 1 ounce. (that is a small square)

An ounce of cheddar cheese and five crackers has approximately 200 calories.

One half ounce chocolate chip cookie has approximately 55 calories, but who eats just one?

A five ounce piece of apple pie, (that is a small piece by the way) has average 450 calories in it without whip cream or ice cream. If you add that add another 250 to 300 calories to it.

Your average holiday meal has approximately 3,000 calories in it, as I have previously stated in past blogs. This includes your turkey, stuffing, mashed potatoes, vegetable dish, bread role, and desert.

So you can see how the calories can add up quickly if you are not being aware of what you are eating. Keeping a food diary will help you to be more aware and in control of over indulging through these holiday times, and on into you future.

I hope you give it a try if you are concerned about keeping your weight down and losing some body fat. It does keep you accountable to yourself, and gives you a visual of what you are eating. Give it a try, and let me know how it worked for you. Can't wait to hear!

Till Thursday,
Queenie