Friday, May 17, 2013

School

I have started back to school and am gone M-F from 6 am to 9 pm so my days are pretty full right now.  Because of that... I will not be posting regularly for the summer.  I will post when I can, and try and do some weight loss updates since I am taking 2 PE classes this summer.  Hope everyone has a great summer!

Friday, May 03, 2013

Fitness Fridays- Mood lifters

  1. Eat often and eat light. When you eat at regular intervals throughout the day you will prevent dips in your blood sugar that can negatively affect your mood. Plan your meals and snacks to prevent yourself from getting overly hungry, aiming for three to six eating episodes (total meals plus snacks) each day.
     
  2. Limit refined carbohydrates such as soda, candy, cookies, and white flour, which are concentrated sources of sugar. These foods may give you an immediate rush of energy, but they will cause you to crash and fatigue soon after.
     
  3. Include a small amount of lean protein at every meal and snack. Protein will leave you feeling alert and productive for hours.
     
  4. Eat foods rich in omega-3 fats. These foods have been shown to lift moods and can possibly alleviate depression. Omega-3 fats are found in oily fish like salmon or sardines, canola and olive oils, as well as flaxseeds and walnuts.
     
  5. Ramp up your B-12 and folate (folic acid). Scientists believe these nutrients help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients.
     
  6. Get your daily dose of exercise. Whether it’s a formal session at the gym, a walk with the dog, engaging in a sport or just playing with your kids, getting up and moving will boost your mood and energy level.
     
  7. Stick to a regular sleep schedule—even on the weekends. Although most adults require between 7 and 9 hours of sleep per night, you might need slightly more or less to function optimally. The important thing is that you consistently get the sleep you need.
     
  8. Go outside and breathe in the fresh air. Take a break from your home or office to get some air and sunshine. Even stepping out into cold weather will wake you up and refresh your mind.
     
  9. Listen to music you love. When your mood is spiraling downhill and the little voice in your head is anything but positive, turn on your favorite tunes and sing along. Soon, sweet music will fill your mind instead of negative thoughts.
     
  10. Indulge your senses. Sights, smells, sounds, tastes and tactile sensations can quickly change your mood. Light a scented candle that evokes memories of the holidays, bake cookies to remind you of happy times at your grandmother’s, buy your favorite flowers and revel in the smell (and sight) of them, or soak in a scented bubble bath while listening to soothing music.
     
  11. Do something that brings you joy. Whether it’s going to a movie, reading a novel or having lunch with your best friend, take a well-deserved break from work or stressful situations and do something you love. The change in mood will lead to better concentration and efficiency once you return to the task at hand.
     
  12. Play or cuddle up with your furry friend. Just petting your dog or cat has been shown to lower blood pressure and evoke a sense of calmness, happiness and well-being. If you don’t own a pet, visit a pet store or volunteer at an animal shelter to get your furry fix.
     
  13. Volunteer. There is nothing like the act of giving to those in need to make you feel appreciative of the life you lead. Walk dogs at an animal shelter, feed the homeless at a food shelter, teach English at a literacy program, or assist in programs for special needs children. Do your research and you will surely find a group that can use your talents and skills. If time is an issue for you, contribute through donations and you could evoke the same feelings of happiness.
     
  14. Fake it till you make it. Researchers have found that the simple act of smiling seems to activate happiness centers in the brain. Keep smiling and in time, your mood will match your facial expression.
     
  15. Create a list of natural mood enhancers that will work for you. Feeling angry? Write in your journal. Stressed? Try a yoga class. If you're exhausted, take a 20-minute nap. And if you’re feeling down, rent a funny movie. Remember, you have a choice and the ability to change your mood. With some trial and error, you will figure out the best strategies that work for you.
Read full article here.

Wednesday, May 01, 2013

Wednesday Words

I haven't been very lovable lately, but I am thankful for the friends and family who have still loved me.
Change is never easy, change is a process, and the only one that can change you is you.  So if you don't like how something is... decide to make a change.

Monday, April 29, 2013

MMM- Week 39

Not much to report... was sick most of the week.

Chad and I did go to the timeshare over the weekend, but we were both sick so we slept and watched movies most of the time.

Looking for better days in may.

Friday, April 26, 2013

Fitness Fridays-

I love sparkpeople.com  If you are trying to lose weight or need some help living a healthy lifestyle, check it out. 

Wednesday, April 24, 2013

Wednesday Words

Amen.


In honor of my sister, who has a birthday later this week.  I love you Julie and couldn't imagine my life without you, you have done so much for me and I thank you!

Monday, April 22, 2013

Week 38- MMM

Well the week started out pretty rough.  Still no exercise and the Xanax stopped helping me sleep.  I went to the doctor on Wednesday and he changed me to Ativan.  Had high hopes for it, but alas it has taken me 2-3 hours to fall asleep and I wake up at least 5 times during the night since I started taking it...Probably calling him Monday morning.

The weather has been icky all week-lots of rain and even some snow flurries.  Ick.  However the weekend turned out to be pretty nice.  Chad and I went bike riding.  On Saturday we were going along great, the first 3.5 miles just zoomed by... then we decided to take a scenic off trail... it was beautiful... then my chain broke.  Boo.  Chad was able to fix it, however he put the chain back together before he put it on the bike, so we weren't able to reattach the chain to the bike. Double boo.  He walked with me back to the main trail and then I walked to the nearest trail access spot while he rode the 3.5 miles back to the car and came and picked me up.  We took the bike to the shop right away, but won't have it back till Tuesday.  So we are planning on going again today, so I borrowed his mom's bike... no padded seat so I am sure I will be even more saddle sore than I am already.  Oh well it was fun.

We decided next weekend to head down to the Timeshare for a few days.  Chad starts back to school the first week in may and I start later in the month (I think I might actually start in june but still), so we decided it would be nice to have a quiet relaxing weekend away.  maybe do some horseback riding, or bike riding.