A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (15)

So…  am I the only one who wants to know how LITTLE exercise I can do and still see results???  Hey, I’m just being honest.  I wish I enjoyed exercise, but the fact is, I really do not like it.  I’ve tried everything to try to “distract” myself from the task at hand (TV, music, etc.) – but the fact remains that I really don’t want to do it.

I read something that made me so very happy!  Apparently, a Scottish study found that just 10 minutes of leisurely cycling with two 20-second bursts of hard pedaling, done three times a week is equal to a quality workout!

Is it too good to be true?  You can bet I’ll try it and hope for fabulous results.  Feel free to join me!

Sometimes I get bored with the bike – so I go bowling.  I burn 237 calories per hour (if I stay away from the snack bar) – yikes!  :-/

Eating habits still count as well.  If you can find some blue plates (they are not easy to find here in Wichita) that would be great.  Why?  Psychologically, blue does not stimulate the senses – or make us think we need to eat more.

The happiest plate is not the one that is empty – it’s the one that is filled wisely.  Most of the plate should have green on it (i.e. broccoli), then a protein source (i.e. beef, chicken).  You can have a bit of complex carbohydrate, such as 1/4 baked potato with that, but if I can skip it, I do.  I’ve learned to enjoy veggies, fruits, beans and nuts.

I learned that skipping meals just makes you binge at some point.  It’s best to just eat all three meals and be smart about portions.

Have you ever kept a food journal?  I didn’t used to, but sometimes it helps because I catch triggers that make me want to fall off the diet wagon.  I can thwart the urge to sabotage my efforts and be successful.

If you have a choice between eating out and brown-bagging – pack your own lunch.  It’s a matter of control.  For example, I like the Arby’s Turkey & Swiss sandwich, but they use mayo on them, which adds about 100 calories that I can do without.  I can get similar ingredients and make my own – but hold the mayo.  I think the bread I use is probably fewer calories than the bread they use too (certainly lower in carbohydrates).

I’ve learned to swap ice cream for yogurt.  It’s going to sound weird, but I am hooked on Dannon Light & Fit 80 calorie yogurt.  All of the flavors are delicious – no lie.  Some of them are fruit, but others are dessert flavors like Boston Cream Pie and Toasted Coconut Vanilla.

Heart disease is the number one health risk for women – and a major complication of type 2 diabetes.  I have to make some small changes in my daily diet and exercise routine.  I’ve also learned that it’s okay to laugh more and stress less.

I’m thankful that with a few baby steps, this diet thing seems to be working well.  🙂

 

 

 

 

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WORLD NO TOBACCO DAY

TL 5-31 WORLD NO TOBACCO DAY

https://youtu.be/a1123q-40wE

The World Health Organization (WHO) is encouraging everyone to observe a 24-hour period of abstinence from all forms of tobacco today. This is WORLD NO TOBACCO DAY!!!

I’m not going to lecture you about all the health risks of tobacco, but I am going to urge you to take part. I realize it’s a bit like asking me to give up my morning coffee every day. If you have a habit, whether it is coffee or tobacco, it takes determination and some plain old-fashioned willpower to overcome it. You have to want it bad enough.

If you have an addictive personality as I do, then you will have to be especially careful when giving up tobacco. It will be very easy for you to replace one bad habit with another. I quit smoking and started eating too much! There are a lot of products on the market designed to help people stop smoking – everything from pills to patches and more. Back when I quit there was not much help – it was either quit cold turkey or keep smoking. I quit cold turkey!

I will say that once I stopped smoking, food tasted better. Maybe that’s why I enjoyed food so much and gained weight! I know if I ever smoked another cigarette I would be sunk. I would be addicted all over again. Like a recovering alcoholic, I have to stay completely away from cigarettes. It’s difficult for me to be around people who smoke because if I got started I could not stop. Well, obviously I can, but it would not be as easy, or at least I don’t think it would.

I watched my brother-in-law battle oral cancer and ultimately die because of cigarettes. What a waste because he was such an intelligent person.

We all know the health risks associated with tobacco. If you are diabetic the risk is even greater. Do yourself a big favor and quit – just for today. Don’t say you’ll quit forever, but quit today. If you say you will not smoke every day then eventually you will be a non-smoker. It’s not easy, but it sure is worth it. ❤