Feeding Our Bodies and Mind Healthy Nutrition

Feeding Ourselves Healthy Nutrition

For Body and Mind

It is important to feed our bodies with healthy nutrition to attain a healthier body.  Most of us know that, but most do not do that.  Our country has over 73% of its population overweight and obese.  We are the most over fed but undernourished country in the world.  That is a horrific statistic given the fact that we used to be leading the way in most categories such as health, education, longevity and mortality. 

Our health demise began with the onslaught of “processed foods”.  In the beginning in the early 1900’s processed food did not have the same chemicals, pesticides and artificial ingredients as it does now.  Companies that create these processed foods have found more chemicals that lead to a longer and longer shelf life.  There concern is keeping the food from spoiling which adds to their bottom line…the almighty dollar.  That my friends is what drives the food industry and certainly not your health.

The simplest way to tell you how to eat the healthiest is this; eat mostly nature’s foods that are not processed and come from its original source such as the plant that grows in the ground.  Hopefully not grown with toxic pesticides and chemicals or choosing what we know of as “Organic”.  Animal protein should also be raised in a non toxic environment for the optimal health benefit. 

Most Americans eat from a food source that is at least 70% processed.  Try turning this around to eating from 70% unprocessed and you will see a difference in you health because of it.

If you want to argue that it is difficult to eat without choosing processed foods, then you are one of those who are “arguing for your limitations” and you certainly have the right to keep eating in an unhealthy manner.  I have no attachment to people eating poorly and becoming unhealthily, but I do understand why there are so many Americans that are fat and sick and processed foods are a part of that reason.

We also need to feed our minds healthy nutrition.  This has to do with what we are focusing our attention on.  Are we watching negative or violent television?  Are we playing violent or negative gaming?  Are we focused on gossip or addicted to the news?  These are all things that feed our minds and from my perspective are the same as processed food.  They are full of toxic information with no positive content to give you a healthy mind.  They don’t leave you feeling positive when you are done watching or reading them.  If you are honest about it, they most likely leave you feeling disturbed or anxious or simply feeling lousy.  

If we want to feel good mentally we need to focus on what that is that makes us feel good.  If we want to feel good of body we need to feed it healthy foods.  Feeling good of body and mind is usually what we want.  Feeding ourselves unhealthy food and unhealthy mind stimulation is not the answer.

Assess what it is you have been feeding your body and mind and see if you are on the right track.  Most of us have a mixed bag when it comes to these things.  Some of it is good, and some of it is bad.  Try and get the good to outweigh the bad and you will begin to feel better both physically and mentally.

Take charge of your life and create a healthier experience of body and mind!

Have a blessed day!

Understanding Metaphysics

What is Metaphysics?

I have been a student of Metaphysics for nearly 30 years.  It is a study and philosophy that has been around for centuries, but faded from the main stream of consciousness. It is my belief that those who were in a position to control certain groups of population did not like that it gave individuals power to create the life they wanted by choosing their thoughts, beliefs and emotions.  Therefore it was removed from many group teachings, particularly those teachings that use fear and guilt as a way of keeping people under their control.

The first known book written about metaphysics was written by Aristotle in 350 B.C.

The definition of Metaphysics as referenced by the dictionary goes as follows;

Metaphysics is a division of philosophy that is concerned with the fundamental nature of reality and being.  It is the relationship between mind and matter and what is beyond the physical world.

This is telling us that there is a power in us beyond the five senses that we can resource in a conscious way to create our lives in a manner that we want.  It is not connected to any religion, cult, or what some people refer to as a “Woo Woo” kind of thing.  It is simply this; "a philosophy that we create our world from our thoughts, beliefs and actions. If those are sourced from worry, fear or any other negative type thinking, you will create your reality from that."

 How can we create a positive outcome from a negative source?  If you ask anyone in your life that has a successful and happy existence, I promise you they will not say it came from limited or negative thinking.

We all have over 60,000 thoughts going through our minds every day.  Most of us are not consciously choosing those thoughts, but rather allowing our minds to ramble on unconsciously day after day.  Most of us have a running diatribe of thoughts that are the same everyday such as, “I can’t do that”, “I am ugly”, I am never going to be successful at that”, “If it weren’t for my abusive childhood I would be more successful” and thousands more of the same ilk. 

The first step to changing your thoughts to being more positive and creating from that place, is to be aware of what you are thinking in each and every moment.  My students are usually shocked at how much of their day is spent in negative thinking not only about themselves, but about anything and everything around them.  Such as, “I am so exhausted.”, “I hate this traffic.”, “Look at how stupid that person looks.”, and on and on.

Metaphysics gives you the tools to change this way of thinking around.  It takes effort and practice, but it will change your life for the better like nothing else can.  Remember that you have given the “negative” thinking in your life a lot of effort and practice; you have just gotten really good at it so it no longer seems difficult. 

Once you begin to change those limiting thoughts and beliefs to more positive ones you will feel so much better and will watch your world change around you in an amazing way.

It is an exciting journey to take and I hope you will for the sake of your own happiness and fulfillment.  I will be sharing more about how we can keep on track with thinking and believing in a positive manner.  You can create the life you want when you are focusing on all things positive.  Have a blessed day!

Create Your Life!

We create our lives with our thoughts and beliefs. What are your thoughts and beliefs that you're creating from? Are you coming from a negative source of thinking and believing, and then wondering why your life is not working out the way you want?

This is what most of us are doing, but you can change it by being consciously aware of  your thoughts and beliefs at all times. It is a simple thing to do but not easy if you have been practicing negative thinking for a long time. It is 100% possible to turn it around with consistent effort and awareness.

Start by being aware of how many negative thoughts you think in a day, you will probably be amazed at the negative diatribe that goes on in your head. Begin by replacing negative thoughts with positive thoughts and repeat those over & over as you have done with the negative thoughts.

Whatever we focus on, we create in our world. If your focus is negative thinking, that's what you will create. So it only makes sense if you want to create a positive life for yourself, you must think and believe that way.

There's no time like the present, so begin the process now so you can create the experiences and life that you are wanting.

I will be giving you tools in the coming days to help you facilitate this process. But you can start now by just becoming aware of what you think and believe.

Our Relationship With Our Body

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?

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

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

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