The New Year always brings about a time for New Beginnings. This year make it your time to create a healthier and more prosperous YOU. You are the only one who has the power to do this; You are the only one that can really make a difference in Your Life.
This manual is prepared for you as a guide to assist you on your way. We are here to inspire, motivate, and promote healthier choices to keep you on your path to success.
You have the Power….So Run With It!
21 Resolutions to Kick Start your Health for 2010
(These will make a difference Today, Tomorrow, and for the rest of your Life!)
1. The human body is meant to feel great, energized, and vibrant ALL OF THE TIME! A lack of nutrition, an inability to deal with stress, and ingrained thoughts and feelings hold us back from our true potential. You are in charge of your world, your thoughts, and your actions. Make changes in 2010 to take you forward, granted some of these changes may feel like huge sacrifices, but you know what? The results will be totally worth it!
2. Don’t Blame the Egg! Poor egg, he has gotten such a bad rap when it comes to Cholesterol. Yes the egg is born with cholesterol in it, but that doesn’t mean it will stick to your insides. The main thing is to watch out for are food items that will make you produce excess cholesterol. These come in the form of processed foods and include such ingredients as Corn Syrup and High Fructose Corn Syrup – When you see these guys….RUN! Eggs are one of the items that I would insist should be “pasture fed organic”, one of these eggs gives you more nutrition and health than 3 conventional eggs, http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx. Watch the following for some additional insight. http://www.youtube.com/watch?v=dmRlYLpz1jw
3. Make Exercise fun. Don’t limit yourself to the gym, one hour, every day. Take it outside with your kids or with friends. Run, Jump, Climb, and Play make for a great way to get your heart pumping and your muscles going. Your goal is one hour of activity (raising your heart rate up) per day and you can break that up throughout the day or do it all at once. Your body was designed to move – especially if you are sitting all day long!
4. Restaurants and Pre-Packed Food Meals use additive, preservatives, sugar, salt, and anything else they can think of to tantalize your taste buds, cut costs, and keep you coming back for more. Restaurants don’t intentionally use preservatives, but many of their ingredients might. You’re better off eating a freshly cooked meal at a restaurant rather than a pre-packaged meal. Additionally, you will have more control ordering things with sauce on the side or no sauce at all, which is where a lot of the additives and preservatives come in.
5. Variety is Key – Muscles love a challenge but on the same note they can become very set in their ways. Vary your exercise program as much as you want, the more your muscles have to figure out what’s going on next, the more noticeable benefits will head your way.
6. Sleep is Key for Weight Loss. Yes, you heard right. Optimally you need to be in bed no later than 10:30pm. From 10:30pm to 2am the body recuperated from exercise, injury and stress. From 2am to 6am the mind gets its chance to recuperate and recharge. Without the needed sleep for bodily recuperation, the body never releases the stress of the day and in turn looks for fat as comfort.
7. Weight Training is a must for any exercise program. Training each muscle at least once a week with weights will keep the body strong, the posture upright, and will help you burn additional calories throughout the day. The key is to always challenge the muscles. You want to work with sets of 8-10 reps, keeping in mind that 10 should be a bit challenging. Once you can easily do 12 or more reps, it’s time to increase the weight. Training with sets of 12 to 15 reps starts to break down muscle tissue as opposed to building it up, so stick with the 8-10 reps and you’ll be looking good!
8. Choose calories for the quality of the food item and make sure you eat sufficient calories for the activity or inactivity of your day. In other words, if it is a day of rest keep the calories to a minimum!
9. Fruits, Vegetable, Protein, and Good Quality Fats are the only food groups you need. Avoid processed foods, additive, preservatives, and any ingredient you can’t pronounce, this will keep you energized and keep the immune system strong. Why waste calories on things that will slow you down, increase your weight, and decrease your immune system?
10. Injuries occur only for two reasons: A unforeseen mishap or muscular imbalances. Be sure to create muscular balance with all of your exercise and sports endeavors. Even past injuries could cause imbalances later in life if not muscularly addressed. If your muscles work as a team your imbalances and injuries will remain at a minimum.
11. With daily habits our posture becomes compromised. Good posture is the key to everything, it created muscular balance, it increases blood flow and oxygen, and it keeps our bones strong. Don’t allow bad posture to get worse, correct it from the start and use tools to keep you in check (i.e., good chair, head set for the phone, exercise, etc.).
12. Let’s talk urine; your urine should always be clear. If it is orange, yellow, and not clear, you are dehydrated and need more water. Dehydration inhibits fat from metabolizing during cardio, it inhibits valuable nutrients from absorbing in the tissues, and it slows down muscular repair. So Drink Up and Keep it CLEAR! Now, granted, sometimes vitamins add to the yellowing in our urine. If this is the case, the urine should be light yellow – if it’s dark, you’re still dehydrated!
13. Food is commerce; companies make A LOT of money for their packaged and even fresh food items. You don’t need to go overboard but you should have a general understanding of the various categories that are now coming into play so that you can make the wisest choice for you and your family:
a. Certified Organic – In order for a farm to be “certified organic” the soils must be completely refortified and kept clean of pesticides for at least 3 years before a crop can be grown on it. Typically the soils are more nutritionally dense and the produce or grains are NOT sprayed with pesticides (and definitely not genetically modified). This leads to a food item that is more nutritionally packed with little, if any, toxic residue. If price is an issue, choose conventional produce that has a thick outer layer that you peel off (such as oranges, bananas and avocados), and organics with a thinner outer skin that you may eat (such as strawberries, tomatoes, and raspberries). The soils may not be as good with conventional items but it is a better balance if you can’t go completely organic. The following site provides you a list of which produce items are best chosen organic and which ones can go conventional http://www.foodnews.org/ ( they also have an ipod app to keep it handy). One more thing to keep in mind, for a food product to be labeled “organic” they only need to have 10% of organic ingredients, so read the labels and make sure everything in the package is organic.
b. Locally Grown – This means that it is “local”, with very little transit time between the farm and the shelf, so the nutritional level is much higher. In other words, choose an orange from Florida as opposed to Australia. The following farms provide locally grown produce,http://www.glaserorganicfarms.com/market.html and www.millersorganicfarm.com.
c. GMO (genetically modified/engineered foods) – This is a long one, but in a nutshell, these are produce and grains that have been chemically altered to withstand high amounts of the pesticide “Round Up” so that the weeds die but the plant does not. Currently the popular ones are sugar beets (this is where most of the white table sugar comes from), wheat, soy, and corn. Food labels do not need to specify if they are GMO or not, so you have no idea unless each item is listed as “organic” on the food label or the product specifically says “No GMO Ingredients”. The following is a brief but eye opening article on GMO foods:
d. Processed Foods – These are foods found in boxes or cans and have a combination of ingredients. Fruits and vegetables come with an array of enzymes that assist in the digestion process, when a food has been altered in any way these enzymes are close to non-existent. From a weight loss standpoint, most processed foods do not provide the nutritional benefits as their non-processed counterparts and many fall easily into the “simple” carbohydrate category. You will find processed items that have a high level of protein, such as a prepared meal or supplement bar, but the ingredients and caloric value may not provide the nutritional benefit that you need. When reading the list of ingredients choose only products that you can define every ingredient, if there is a word or two that you don’t know the meaning of or cannot pronounce,that food may not be worth the calories. Also remember that most processed items are packed with sugar and the digestion of sugar will suppress your immune system for up to 4 hours, so is it really worth it!
14. Hunger is a sign that something is missing! That “something” could be food, but also could be nutrients or water. You will find that the more nutritionally dense your food is, the less food you need. Choose foods for their nutritional output; don’t just settle for calorie rich foods because there is “nothing else”. You are in charge of your health and well being, eat to nourish and drink to hydrate!
15. Salt is not a terrible thing. The challenge has been the salt choices that we choose. Traditional table salt provides the body with no nutritional value and actually strips us of needed nutrients just so the body can metabolize it. Choose salts like Celtic Sea Salt or Himalayan Salt; these taste the same as table salt but are packed with needed minerals and vitamins to keep the body in optimal condition.
16. What have you done for yourself lately? Everyday do something for YOU! It could take 5 minutes or an hour, but something that puts a smile on your face and gives you a “Time Out” or your hectic schedule. The only thing is for this one…exercise does not count. Exercise is a stress; choose something that is peaceful or even meditative such as reading a book, enjoying a cup of tea, or even a hobby. Even just 5 minutes a day can make a tremendous impact on the rest of your day!
17. We all metabolize foods differently, and with this our portions of protein, carbohydrates and fats are different also. The key to proper weight loss and health is to identify your Metabolic Type and eat with those proportions in mind.
18. Muscles require more calories during day to day activities; they also add “good” stress to the bones which keep them dense and strong. A healthy senior is strong from the inside out. Just because one hits a “chronologically superior” time in their life, that doesn’t mean that you have to slow down, tone down your workouts and let yourself atrophy. Keep yourself strong, agile, and energized at any age and you’ll go further than you ever thought you could!
19. Carbohydrates have also received a bad rap. Fruits and vegetables are carbohydrates – these are good. Simple carbohydrates from processed and packaged items are bad. Fruits and vegetables provide the body with vitamins, minerals, and enzymes. The enzymes work as the ring leaders to get all the nutrients into their proper location and to discard the unneeded stuff. Enzymes work miracles with digestion and metabolism, so don’t fall short and add in raw fruits and vegetables to every meal! One more thing, juice from fruits and vegetables is wonderful as long as it is fresh, you saw it being juiced! Once it sits for longer than an hour, the sugar become concentrated, the vitamins begin to dissipate, and the enzymes die off = sugar water.
20. Chicken and Meat – Do you buy Hormone Free, Natural, or Organic or do you choose the best deal in the store?
a. FYI – if you choose to do neither, your meat or chicken is probably packed with growth hormone and/or antibiotics and they are fed grains that include fillers and genetically modified ingredients. In addition, conventionally raised chickens are also given large amounts of arsenic to increase their development even more.
b. Organic – this means that no drugs were used on the animals and that all the feed is clean of pesticides or genetically modified crops.
c. Natural – The animals were fed natural grains with no fillers or byproducts, but the grains are not organic and they are more than likely genetically modified. Also, unless otherwise specified, these could have been given hormones and/or antibiotics.
d. Hormone /Antibiotic Free – This simply means that they used no drugs to “plump” up the meat or produce extra milk. With chickens they used no drugs to “plump” up the chicken or to produce more eggs than natural.
e. Wild Game – Sounds intimidating, but it is one of the better bets. These are free roaming animals, no drugs, they eat their natural diet, and they run free. They are mainly sold from specialty ranches across the country and are packaged without any additional preservatives or chemicals that you would find in the grocery store. Check out this site for some wonderful meats and more information http://www.brokenarrowranch.com/. (Try Boneless Loin- Axis Venison, it is mighty tasty!)
21. You are the most important person you know. Ok, this might sound selfish, but think of it this way…if you are not in top condition, with a clear mind, and a positive attitude, how can you help your family and friends around you. What good are you to the ones you love if you are struggling just to get by, if you are stressed beyond stress, and if you can’t find enough time in the day? Make 2010 you’re Year, make yourself the best you can be and those around you will reap some amazing benefits!
I am always available to help answer any questions, guide you through your program, or simple give you a boost to motivate you even further. Please feel free to email me at Adita@NutritionalBrilliance.com.
You can also check out my exercise videos HERE, or see how I can help you with your nutritional plan HERE
Thank You for Your Support! Adita Lang, BS, CPT-CEC, HLC
Make 2010 a powerful and amazing year in your life, enjoy the rest of the information below and make Your Plan for SUCCESS!
New Year Resolutions Wishing vs. Goals 2010… A new year in a brand new decade.
Now is the time to decide what kind of year you are going to have. Believe it or not, most people will not make this choice. Not today, not tomorrow, not for the rest of the year. They will simply let life happen to them, rather than making it happen and living the life that they desire and deserve.
People everywhere talk about their New Year’s resolutions. The truth is, for the vast majority of them they are talking about what they wish their year will be like. They wish and dream about the weight they want to lose, the job they want to have, the money they want to earn, the relationship they want to have… etc., etc.
The most common resolution focuses on changing the way you look. This is the time of year when health clubs attract the majority of their new members and the sale of diet books soar. An astonishing fact is that most new members who join health clubs stop going within thirty days. Diets are started and stopped usually within the same time frame.
Turn Your Resolutions… Into Solutions A wish or a dream is the way you would like your life to be. A goal is what you intend to make happen! Clarity of purpose is one of the key ingredients to success, whether in business or in your personal life. If you truly would like to make your New Year’s resolutions your reality, I strongly encourage you to write each one of them as a goal.
I have written about setting goals in past newsletters and in my books; it is one of the most important seminars that I present to corporations. Quite simply, goal setting is one of the foundations for success and happiness. What follows are the key steps toward making your dreams and wishes become your reality.
Goal Setting Steps
Goals should be clearly defined, written and specific.
Write them as if they already exist. In other words, write them in the first person and in the present tense. Also, keep the list manageable, stick with no more than 4 goals to work on for the year.
Write down the obstacles that you will face and have to overcome in order to achieve your goals.
Write down the resources that you will need to help you overcome these obstacles.
Set a specific time frame.
Define in writing what your first action step is going to be, and when you will take that action step.
Create a method to measure the execution of your plan. What gets measured… gets done!
Remember… Every day is a gift, and the quality of your life is your gift to yourself.
This was taken from the TGIT newsletter from Life Coach, Barry Gottlieb
In Peace, Love, and Health, Adita
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©Copyright 2016, Adita Lang Adita Lang works with individuals and groups to maximize their health through exercise and nutrition, both through Coaching and Public Speaking. Feel free to email me: Adita@NutritionalBrilliance.com