Happy Family Health & Fitness Day

Today, September 29th, is National Family Health and Fitness Day, designed to encourage families to be more active together. Our children will model our behavior, part of family fitness is making the effort to be disciplined as parents. Eat well, Exercise, and encourage your kids to do the same.

“The best exercise is the one that you’ll do!”

It’s no secret, exercise is essential to your health! When mixed with the right nutrition, exercise is your best heart medicine. Exercise doesn’t have to mean a full-blown session in the gym, or training for a triathlon. When it comes to heart medicine, “exercise” is really any movement that gets your heart pumping, like walking, dancing or swimming and just playing together.

Movement not only prevents blood vessels from clogging, but can also help re-open vessels that are already clogged. Movement is also the only cholesterol-lowering medication that has no side effects! When we teach our kids to be active we set up a lifestyle of health for them. When we are active with them we also develop closer relationships with them! So unplug and go play.

You might be thinking that you’re too busy, but not so fast! You can easily move every day, no matter where you are.

Here are five simple ways to incorporate movement into your day:

  1. Take a walk together – Try making it a habit to take a family walk around the neighborhood right after dinner before getting into other activties. Save your walk for when your kids get home from school, and take them with you. Let them ride their bike if they can’t keep your pace!
  2. Play in the park – Take some time on the weekend or weeknight and go to the park. Many parks have walking trails and some have bikes available. Bring a ball or frisbee or climb on the monkey bars together. I used to do this with my kids and they loved it, but one time a woman quickly took her child and left because of the “weird” lady climbing on the play equipment at the park. What a shame.
  3. Play Sports Together: If you have older kids, play a game of baseball, basketball or soccer. You can go to the local park or just play in your own backyard!
  4. Park far, far away – Teach your kids to take the extra steps. Say it out loud “Hey guys, remember to move as much as you can to have healthy bodies, today we will walk extra by parking a little farther away. Or Take the steps instead of the elevator. Making it fun and part of life will cause your children to consider it normal.
  5. Do a family exercise video together – There are all kinds of exercises that can be done on home. Try going to Youtube and searching for things like “Family yoga”, “Family exercise” or “Mommy and me exercises”. Or try doing a follow along dance video together.
  6. Set a limit on electronic devices – We are all addicted to our phone, tablets, etc., but these devices are time sucks and lead to inactivity. Try setting limits on how much “electronic time” is allowed each day. My kids had 1 hour total electronic time (TV, XBox, Tablet, etc.) a day, the rest of the time the had to play. Encourage them to go outside and play, to read, play with toys in their room etc. This time is not only good for the bodies, but good for their brains too. Imagination and play are important parts of family health.
  7. Make a Rule: No TV or video games on weekdays or before playing outside for at least 30 minutes.
  8. Plan an Active Family Vacation: For your next family vacation, plan to do something that involves activities like bike riding, hiking, swimming or dancing.
  9. Schedule it: Find a physical activity that your family enjoys doing together and schedule it into your calendars at least once a week. Also encourage and schedule after school play time with other children.

Every bit of movement you can do will support a healthy heart. The suggestions above are ways to increase your movement each day, but in addition, we as parents should be intentional to add exercise into our daily life. Add it to your day timer as an appointment, and let your family know that self care is important.

Whatever you do, remember to have fun!

If you’re ready to move more, but need help getting started, contact me to schedule a consultation – the first step to a healthier you.

Lisa is an Independent Shaklee Distributor and received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

#health #family #wellness #fitness #wellbeing #exercise #play #movement

Simple Healthy Tips

Take care of your body. It’s the only place you have to live.” – Jim Rohn 

Starting a new healthy habit can seem daunting. Where do you start? What should you focus your efforts on? Start with these ten tips for healthy habits:

  1. Read food labels. Don’t get bogged down trying to understand every single ingredient. Instead, focus on avoiding high fructose corn syrup, hydrogenated oils and artificial colors. If any of these are on the label, look for a healthier option.
  2. For some people it is important to learn to recognize (and avoid) MSG. Monosodium glutamate, or MSG, is a flavor enhancer used in packaged foods. MSG is listed on food labels under a variety of names including “modified food starch” and “barley malt.” You can download this guide for a list of alternative names for MSG.  This is a debated issue and the main thing is to do your research and know what you’re eating.
  3. Quality is more important than quantity. Rather than counting calories, fat, etc. and worrying about how much you’re eating, focus on eating quality foods that are grown, not manufactured. These foods are naturally high in fiber and protein and are low in sugar and hydrogenated oils. Think Traffic Light Eating!
  4. Eat mindfully. Don’t turn on the TV when you sit down to eat, and try to avoid eating in the car. Use meal time as a way to connect with your family and focus on the food rather than eating with other distractions like TV, computers and phones. 
  5. Go fish! Include more wild caught fish into your diet, especially wild caught salmon. Fish has high levels of omega-3 fat, which is essential for brain health. You can also enjoy tuna, halibut, catfish, rainbow trout, cod, anchovies and sardines. 
  6. Stay hydrated. Begin your day with a tall drink of water. Try to avoid sweetened or artificially colored drinks and opt for water instead.
  7. Become a grazer. Eating smaller meals or snacks more frequently throughout the day will help with digestion and weight control. Think nuts, smoothies and fruits and veggies.
  8. Get a buddy. Starting healthy habits (and keeping them!) is easier when you have a partner to share the journey with you. Enlist the support of a friend or family member for added accountability. Or, you can work with me! 
  9. Pamper yourself. Self-care is more than eating the right food. It’s also about scheduling “me time” and can include things like getting a massage, going for a leisurely walk or schedule a spa day. Take time to do things that you enjoy!
  10. Be realistic. As the saying goes, “Rome wasn’t built in a day!” Start with a few changes at first and gradually incorporate more healthy habits over time.  

If you’re ready to start making healthier choices, contact me to schedule a consultation – the first step to a healthier you. Want to learn more about the healthy habits you can make? Let’s Get Together!

Peanut Butter Chicken Rice Bowls

Makes: 4-6 servings

Active Time: 10 minutes

Total Time: 30 minutes

Ingredients

  • 4 tablespoons creamy, organic peanut (or any nut) butter
  • 3 tablespoons soy sauce or Bragg Liquid Aminos
  • ½ cup 100% apple juice
  • 2 tablespoons lemon juice
  • hot sauce, to taste
  • 1 tablespoon coconut oil
  • 3 organic, free-range chicken breasts cut into bite-size pieces
  • 3 cups of veggies, chopped into bite-size pieces (red/yellow bell peppers, broccoli, onions, zucchini, mushrooms, etc.)
  • 1 cup rice (brown or wild) or quinoa, cooked

Preparation

1. Mix together the peanut butter, soy sauce, and apple juice in a small saucepan. Add the lemon juice and hot sauce. 

2. Heat oil in a large skillet or wok and sauté the chicken until just cooked. Remove the chicken and add the vegetables plus the soy sauce. Sauté until the vegetables are cooked, but still firm. 

3. Mix the chicken back in. Serve the chicken and vegetable mixture over rice in bowls.

4. Heat the peanut sauce briefly. Spoon the sauce over each bowl or let each person add their own sauce.

How to Find Good Quality Supplements!

Learn the right questions to ask with this handy guide.

Learn More

More TIPS

Raise a L.E.A.N. Shopper

  1. Shop around the outer aisles of the grocery store. That’s where all the fresh, whole and REAL food is located. As you shop, remind your children the importance of Green and Yellow Light foods. 
  2. Play color games and teach your children that the more colorful the veggies, the healthier they are. 
  3. Make a kid shopping list. Let your children help you plan your shopping list and let them find the items in the store!
  4. Try color coding your grocery list; Red, Yellow, Orange. Red for treat items, special occasion foods.  Yellow for whole grains, beans, nuts, legumes, lean meats etc. and Green for fruits and veggies.

Pantry Makeover

Join  our Tummy Challenge

30 days to a new tummy

Choose Option 1, 2, or 3 then join in the discussion on our Forum, tell your stories, experiences and encourage each other, plus receive special health coaching tips, recipes, and more to guide you through your journey.  

Our 2 new products Life Shake and Optiflora DI have already make a big difference in the guts of many, including some unexpected weight loss (a side benefit for some)! 

When we are healthier our body responds.

Choose your links below to email me for more information put your option in the subject line.

Option 1: Optiflora DI and VIta Lea 

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$126.50 – 30 day serving of shake

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Membership is a 1 time cost of $19.95

Option 1

Option 2: Optiflora DI & Vitalizer

$128.65 (women’s) Plus tx & shipping.

Comes with a free membership!

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Price varies based on type 

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Want more tips: Click the link below:

Shaklee – Healthier You News Who hasn’t left work late with a growling stomach but little energy to shop and cook? A busy schedule is one of the top reasons why people choose quick takeout meals, which are often calorie-laden and a contributor to expanding waistlines.

How’s Your Gut Health?

Lisa Wright Burbach

As you age (Prime Time), you need to trust your gut. Really. There’s a difference

between good gut feelings and painful ones, such as heart burn, indigestion and

constipation. During the Prime Time time of life, your body’s need for certain nutrients goes up…but, perhaps you’ve noticed, your tolerance for certain foods goes down.

The keys to eating are two words: smaller and slower. But before we can

truly understand why we need to eat differently, it helps to know a little bit more

about why your gut behaves differently as we age.

1. The stomach shrinks. As we age, there is a decrease in what is called

“gastrointestinal reserve.” In other words, our stomach muscle is less stretchable

(can’t hold as much food) and the intestines lose strength (food moves more slowly).

No more bingeing and gorging like a teenager, your gut just can’t take it.

2. Acid refluxes. The muscular valve that keeps the food in your stomach and prevents

it from being regurgitated back into the esophagus becomes weaker. When we eat too

much too fast, we get that “burny” sensation and irritate that sensitive lining of the

esophagus.

3. Digestion slows. As we grow older, our intestinal function, saliva production, and

stomach emptying all slow down.

4. Nutrient absorption slows. The normal folds of the intestine get flatter as we age and decreases the absorption surface, which may cause the intestines to be less able to

absorb nutrients.

5. Garbage disposal weakens. Once your large intestine disposes of waste, any remains toxins from the digestive process head to the backup disposal, your liver. Your liver has a lot of reserve, but as you age its reserve decreases. Too much garbage (junky or excess food) clogs your disposal system.

6. Metabolism slows. As we age, we become calorie storers instead of calorie burners.

Less fuel burned means less food needed.

7. Drink Water. Drinking water helps healthy bowel function by helping dissolve fiber more easily.

8. Prebiotics and Probiotics. Healthy gut bacteria help break down foods and increase the amount of vitamins and minerals we receive from food. Prebiotics are a family of non-digestible, fermentable carbohydrates (soluble dietary fiber) and are not digested or absorbed in the stomach or small intestine, but instead reach the colon intact, where they are fermented and serve as a food source for beneficial probiotic bacteria, such Prebiotics are specific dietary fibers, food ingredients, that are consumed by beneficial bacteria (probiotics). Supplements can provide prebiotics and probiotics. – Shaklee Health Resource

What are we to do? Grazing is on option; small, frequent mini meals, which will keep your body satisfied—neither hungry, nor uncomfortably full. Other options include eating mindfully, choosing more whole food plant based foods that are especially fiber rich, avoiding junk food, and stop eating when you recognize that you are around 80% full.

Many of the negative changes can be avoided through proper nutrition, mindful eating, and healthy Lifestyles. Book an appointment today to learn what steps you can take for better health.

Adapted from Dr. Sears Wellness Institute with permission

Quick Tip

Be kind to your gut as you’re making changes to your diet! Add things gradually and

make the overall adjustment gentler. Your gut will thank you for it!

Check out these Gut Friendly recipes by the BBC!

Video: Health Begins in the Gut

I received my Master Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

My Husband Van, an Environmental Geologist, and I are also Independent Shaklee Distributors and enjoy helping people and the environment. We believe the like Shaklee does that the home should be the safest place you go, and we help you create that safe place.