Tag / Attention to Prevention

by tessbrennan

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How to Get Notified of Your Favorite Facebook Fan Page Posts.

I learned another Facebook trick today that I thought I’d share with you.  It is useful if you have ever thought you are missing your favorite Facebook posts. (“Like” The Healthy Grease Monkey) and would like to make sure you get ALL of them.

Get Notifications

How to get notified of Healthy Grease Monkey’s Facebook fan page posts (and any other fan pages):

  • Go to  The Healthy Grease Monkey‘s Facebook Fan Page,
  • Hover your mouse over the “Like” button,
  • Then click on “Get Notifications.”

This should make sure you are notified of any new posts!  This works on any Page you’ve liked.  I am on my way to begin changing many pages settings to get notified of new posts.

Thank you, and have a HEALTHY, GREAT DAY!

Tha

by tessbrennan

Whole Food Thanksgiving

Our family eats mostly whole foods, due to my darling daughter’s corn allergy, and the fact that I WANT to know what is in my food. Fewer preservatives and artificial ingredients are MUCH BETTER for your body.  We’ll be stressing our bodies enough over the Holidays that we don’t need to add additional stresses from our food.

Today, as I was gathering up all my recipes and supplies for tomorrow mornings “launch” of the festivities, I thought it might be nice to have all my recipes in one place, so here it is.

Thanksgiving Turkey

Turkey (Big Bird) – I simply shove some celery, carrot, and onion inside and under the bird, rub it with some Himalayan pink salt, cover with foil and cook for 10-15 minutes per pound in a 350 oven. Check when the thigh temp. its done when it hits 170 degrees F. Don’t forget to let the bird sit for about 10 minutes after coming out of the oven to seal in the juices…  We are embarking on a new tradition this year, put the bird in the oven and head out for a walk through a preserve with friends.  Thank you Chris Griffith for the amazing idea! (Thank you for our story photo as well!)

Green Bean Casserole

Green Bean Casserole – all from scratch (no MSG or other ickies)Sweet Potato Casserole

Sweet Potato Casserole – I use a 1/4 cup of brown sugar in place of the white sugar (I do prefer my sweet taters baked with some of that butter on them though)

Pumpkin Pie – I omit the white sugar (Watch for the blog on cleaning up from the Pumpkin Pie fiasco of 2014) 😦

Mashed Potatoes – I boil the potatoes (Red, Rose, Purple) Then I mash them in the mixer with real butter from grass fed cows and organic whipping cream to give them just enough moisture to mash nicely while still holding peaks.  (I don’t use a recipe-just slowly add the moisture until its the way I like it.)

Whole Wheat Rolls

Whole Wheat Rolls – I make these in half batches for just our immediate family and my hubby swears I’ve stolen them from Outback Steakhouse.  😉

Yes, I do all of this on Thanksgiving day.  The good news is that I burn a LOT of calories rushing around the kitchen for the event and I LOVE this day.  Worried about what could go wrong???  Check out my Christmas blog from last year.

Its really NOT about the food, its about the memories!  Enjoy your day tomorrow… And here’s the link on how to keep that 18 pound turkey from going straight to your hips, or this tid bit.

Have some leftovers?  Here’s some tips for that as well.

by tessbrennan

6 Tips to Survive Florida Festival Season – Eating Healthy at Taste of Bonita

It’s officially Festival Season in SW Florida.  Our Rotary club had our annual Taste of Bonita last weekend.  A full weekend of food, fun and music for all to enjoy.  I was there for nearly the entire event as I was “working” the event for our club.

The “problem” with an event of this type is that there is food to eat ALL weekend. The entire weekend is built around “eating” BUT, you can still make healthy choices and not sabotage all the good you’ve done all week.

When you are on your feet all weekend, that counts as exercise. 🙂  Here’s how I kept a healthy focus while surrounded by all the amazing attractions.

Saturday was the BBQ & Chili cook-off. I opted for a couple of chili options.  I asked the vendors how may veggies were in their chilis and how they were made.  I ate one beef chili, loaded with onions, peppers and tomatoes.  It was tasty, but my winner, and the people’s choice was Ted’s Montana Grill’s Bison Chili~!   WOW!  Great flavor, lots of veggies, AND… the meat was ground, grass fed bison – high in good omegas. (Beef that is good for your heart.)

Saturday night, I wasn’t as healthy, had to have a cheeseburger in paradise for the Caribbean Chiller’s concert. But the water and protein smoothee helped offset that.  I also threw away half the bun. (every small step counts)

Sunday, The BIG day. 25 local restaurants offering their wares.  I ate a Prime Rib slider from Fitzgerald’s Irish Pub/The Stage as my splurge, then opted for a fresh veggie salad (seen above) from the local farmer’s market stand and a fruit smoothee (sans agave) from Edible Arrangements. Veggies and fiber helped to fill me up.  I spent a lot of the day drinking lots of water to stay hydrated.

Here are your tips!

  • Eat a high protein breakfast before you head out. When you don’t sabotage yourself with an empty belly beforehand, its easier to make smart choices later.
  • Look at your options. Is there an option that would be just as tasty, or more, than the other options and provide more nutrition for your caloric intake?
  • Drink a LOT of water. This helps keep you filled up so you aren’t thinking you are hungry, AND keeps you hydrated on days that could be very warm in SW FL.
  • Check the menu before you head out.  Many events, like the Taste of Bonita, offer a menu of what is being served by most of the venues.  Scout out the menu for the healthy options.  I did this before hand, so I knew I wanted a whole fruit smoothee and the delicious and colorful salad and where to find them.
  • Dance! Many of these events have live entertainment, boogie down and burn a couple of extra calories.
  • Finally, don’t beat yourself up if you splurge.  Dance a bit more, enjoy yourself, and remember that next time you can choose to make a healthier choice. Have FUN!

Taste of Bonita1 edit

by tessbrennan

My Confession – and commitment!

Join me… Stretch and get up and move!!!

50 squats done!!! (A magical exercise that can be done anywhere!)

Hip stretches done!!!

How to find time to workout.

Everyday movement DOES count!

6 tips to make time for health.

Even a brisk walk counts!

by tessbrennan

Breast Cancer–Attention to Prevention

It’s in the news. It has its own month, its own color, its own warriors. I know so many who have been diagnosed, suffered and even lost the battle to breast cancer.

Everything you see and read touts “early diagnosis” or “awareness” or “find a cure.”   While I agree that all of this is important, I am frequently angered that we don’t see more – Attention to Prevention!

Just today two articles have popped up in my news feed. TWO!

15 minute workout could cut breast cancer risk by a fifth

Obesity Linked to Breast Cancer

 

Obese womanObese couple

The Bad News:

Studies show, repeatedly, that obesity increases your chances of breast cancer, especially in post menopausal women! Obesity increases your risk of breast cancer by 31%  Consider extra abdominal fat as an organ!

This abdominal fat does 2 things:

  • Converts testosterone to estrogen – triggering estrogen fed breast cancer. 
  • Causes additional inflammation – also a trigger for cancers

There are 220,000 new cases of breast cancer EVERY YEAR!

Good News!!!

When one loses the extra weight, they can decrease their odds of a breast cancer diagnosis by 80%!  That is EIGHTY PERCENT!!! 

How to begin to lose to cut your risk factors:

  • Reduce your alcohol intake
  • Increase your activity levels (see the first link)
  • Here is a previous article on 7 steps to better health.
  • Begin focusing on improving your diet*

What you Eat Effects cover

*I used a nutrition based weight loss system to assist me in my 55 pound weight loss. I now assist others in attaining their goals in becoming healthier as well.

More Good News:

When you are at a healthy weight. When your waist line is half your height in inches, you ALSO decrease the odds you will ever be diagnosed with :

  • Heart disease
  • Stroke
  • Diabetes
  • Other cancers

Ask me how “One Change Counts.”  We can get you started on a healthier new you!

by tessbrennan

Training for a pain free 60-mile (Don’t poison yourself)

I know this sounds silly to say, “Don’t poison yourself” but it is easier to do than you think, in many ways.  I’ve been known to pollute my self on occasion.  Not so much, these days, but in my younger years I was all about them. The less stress our bodies have to undergo, the quicker our bodies can recover.

The Susan G. Komen 3-day is all about finding a cure for breast cancer. It is an excellent organization that has helped my family members out during treatment and diagnosis. The whole purpose is for fewer people to die of Breast Cancer.  There is another way we can assist them in this endeavor, AND it can help us prepare our bodies for a mostly pain free 60-mile walk as well.

Ingestion

  • The initial one is easy, lay off the booze, beer, and wine. This one takes us back to the hydration issue as well as slowing down our recovery process.
  • Refined, empty carbohydrates – STAY AWAY… these are sugars, finely ground and bleached flours, boxes of ready made meals, junk food, donuts, and my hubby’s favorite Noodles Ramen. (which he doesn’t get).
    • These tempting apples of the modern day world are horrible for the training body, any body really. They cause spikes in blood sugar then more importantly severe and rapid drops in energy and GRUMPIES!
    • Opt instead for whole foods.  It really doesn’t take much, if any, longer to prepare foods from scratch, just a bit of practice – they taste better and are better for you.  Herbs and spices are your friends, MSG, BPA, and empty carbs are NOT.  There are some recipes on this blog too.
  • Avoid MSG, BPA, and other initials.  If you can’t read it, DON’T BUY IT and certainly DON’T EAT IT. Smile 

20121027_06575620121028_094000

Slather it on

  • The average woman uses 9-11 personal body care products per day.  The average man 7.  If each of those products is under the threshold of toxins… say .9 if 1 is too much… we multiply that by how many products you are using (7x.9=6.3 times) you end up seeing that those toxins being absorbed by your skin are 6.3 times greater than the “safe” threshold.
  • 90 seconds after you slather it on, whatever it is, it has entered your blood stream. (Don’t believe me, mash some garlic and rub it on the sole of your feet.  Time yourself to see how long it is before you can taste the garlic.)
  • There are better option available. Avoid products with pthalates, parabens, Initials, and words you can’t pronounce.  Find a trusted source for your body care products.  Would you use just ANY product on your classic, one of a kind car?  Why would you use it on your personal body?
  • Many salons now offer organic hair care solutions, I choose to use the Prosante’ line of products.
  • Skin care involves soaps, scrubs, moisturizers, creams, repair products, etc.  Again, I recommend you find a company that does extensive research, and SAFETY testing.  I’ve been using the Enfuselle line for years and people frequently guess me as 10 years younger than my actual age. There are others out there, I have just been happy with the results and haven’t looked elsewhere.
  • Lotions.  It puts the lotion on the skin… Again… look for those without fragrance (pthalates=bad juju).  I can provide ideas if you would like here too. Smile

IMG_4024

Breathe it in

  • Some 80,000+ chemicals have been introduced into our homes through excellent marketing campaigns. Less than 1% have been tested to see what the results of exposing them to our selves, or especially our pregnant women or children.  The body needs time to recover from the poisoning each time we are exposed.
  • We don’t NEED to use toxic poisons to clean our homes, our cars, our toilets. I haven’t used toxic cleaners in 7+ years and our medical bills have dropped dramatically.  No need to recover if we don’t get sick. Smile
  • Fabric softeners are terrible for our bodies, our respiratory system, and our recovery process.  Try an organic option or none at all.  Did you know that fabric softeners, even though they make your towels fluffy soft, they actually reduce absorption.  hmmm
  • Vinegar and baking soda is an option, Coke and Pepsi are an options for the toilet – you need to use them up from the fridge anyway and they can’t dehydrate you if you don’t drink them.
  • I choose to use a highly concentrated, organic line of cleaning products that save me tons of cash and I don’t have asthma anymore and I’m not stressing my body so it can recover from the other stresses that much easier.

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The Bottom Line

  • Each additional stress we put on our body weakens our body.
  • When we compound the stresses of toxins, bad eating decisions, booze, smoking, training for a big event, everyday life, work and family – the body can only do so much at a time.
  • Eliminate the stressors I have control over and my body will have less to overcome.
  • Finally, perhaps, we can cut back on the cases of diagnosis so fewer people need the cures, through healthy lifestyle choices.

20121027_074228

If you would like any additional information, sources for my information or more options for healthy options, contact me.

Happy Walking.

 

 

by tessbrennan

The ONE thing that made me gain weight!

It is amazing all the articles written about what it is that is making our fellow humans overweight and obese.  I have compiled a list of articles listing out what is making us fat. I will post some links at the end of this article.

I’ve heard such a list of “the one thing” that make us fat, but I don’t believe 1 thing makes us gain weight.  It is a list of things, combinations; the perfect storm.

What makes me Fat

So, what ONE thing on this list has made me fat?  How about you?

There are so many myths about what is making our friends, neighbors, family AND enemies fat that it is getting difficult to recognize the actual culprit.   We KNOW what to do, we KNOW what to eat, we KNOW we are gaining weight.

ALL OF THESE MADE ME FAT… and ATTENTION TO ALL OF THESE made me thin again.  Each one of us has the ability to change our personal future.  Each one of us has free will.  It is a matter of being mindful and choosing the healthier alternative.

Temptation has always been there and it will continue to be there, we just need to learn to brush it away and grab an apple instead. (Pun intended)

Genesis 3:3

3 Now the serpent was more crafty than any of the wild animals the Lord God had made. He said to the woman, “Did God really say, ‘You must not eat from any tree in the garden’?”  – BibleGateway.com NIV

My personal story:

I realized my health was declining, my weight was increasing, my pain levels were increasing, and I was sick all the time.  Hence, attention to prevention (or in my case repair). 

Through attention to what I eat, how much I move, what toxins I surround and slather upon myself, and disproving the time and money myths, I have been able to lose the weight, gain TONS of energy, lose the pharmaceuticals, and cut back to one cold per year.  My asthma is all but eliminated, my depression is controlled without Rx, I don’t need pain meds all the time, and I can walk 60 miles at a time.

If you would like more information, or to discuss what a plan for you might look like, contact me.

MAKE IT A GREAT WEEK!!!

(HERE’S YOUR PROMISED LIST OF LINKS)

http://www.webmd.com/diet/features/5-surprising-reasons-you-are-gaining-weight

  1. Lack of Sleep
  2. Stress
  3. Medications
  4. Medical condition
  5. Menopause

http://www.fitday.com/fitness-articles/nutrition/for-women/11-causes-for-weight-gain-in-women.html#b

  1. Pregnancy
  2. Menopause
  3. Not eating enough
  4. Eating “low fat” foods
  5. Lack of Fiber
  6. Too Much stress
  7. Lack of Sleep
  8. Depression
  9. Lack of fatty acids
  10. Diseases & Illness
  11. Birth control

http://www.latimes.com/news/science/sciencenow/la-sci-sn-sugar-drink-preschoolers-20130805,0,4412618.story

Among the randomly selected children in this study, 31.4% of 2-year-olds were already classified as obese, and 32.7% of 4- and 5- year olds.

"Overall, children drinking sugar-sweetened beverages on a regular basis have 17% to 20% increase in total calorie consumption," the researchers write in the paper.

http://www.foxnews.com/health/2011/11/25/7-surprise-reasons-for-weight-gain/

  1. Depression
  2. Rx
  3. Gut is slow
  4. Body doesn’t have enough of certain nutrients
  5. Getting older
  6. Plantar Fasciitis or other aching joints
  7. Cushing’s syndrom

http://www.nhs.uk/Livewell/loseweight/Pages/Puttingonweight.aspx

  1. Foods labeled “low fat”
  2. Stres
  3. TV
  4. Rx
  5. Late Nights
  6. Good Manners
  7. Portion sizes
by tessbrennan

Waist Line Reduction–Weight Loss is so Blasé & Fat is not Beautiful!

Let me be honest… The numbers on the scale SUCK!  The size of your clothing and how they fit are a MUCH better predictor of your health, and be honest… That IS what it should all be about!

To many of us have been told for too long that the numbers on the scale are what matter! The number on the scale may have some semblance of your current state of health, but really.  Dump it!

I’ve been the skinny mini who hated the term. I’ve been over 200 pounds. I’ve plateaued at 160 for YEARS.  And I even bought into the belief that I needed to “weigh” a certain amount.

Not Anymore! Today I focus on how my clothes fit, how I feel, my energy levels, and the absence of needed pharmaceuticals.

A 150 pound woman who lifts weights, eats right, and makes smart healthy choices will look different than a woman of the same height who never works out, eats whatever is on special at the market or restaurant and exposes herself to anything and everything you can buy at the grocery store. (Photo from Macey Brooke’s CPT blog)

150_pound_woman_by_Lacey_Brooke_CPT

I am also tired of hearing about all sizes are beautiful.  While I believe that all humans are beautiful, I don’t believe all sizes are.  When a human cannot walk from the car to the store and shop because their muscles and bones cannot hold them up, I do NOT believe that is beautiful.  (The size, not the person.)  I’m sorry, I just don’t.

When a person begins to see the Waist Line increase, the health maladies increase as well. Productivity in the work place decreases, absenteeism increases, medical bills increase. Statistics prove it.

Obese womanObese couple

I don’t see suffering and illness as beautiful.  The people inside the body are VERY beautiful! They may also be emotionally abusing themselves or even oblivious to the state their body has fallen into. They may not even realize why they are sick so often or sick and tired of being tired and sick.

Enter a different view of yourself! When we love our selves, treat ourselves as God’s chosen, feed ourselves as if we were offering a meal to HIM, we get different results than when we just shove anything and everything into our mouths.

This is why I offer Waist Line Reduction team coaching classes and Healthy living trainings in the work place, a monthly support group to those in the area looking to find others and Simple steps anyone can begin taking to improve their health, increase their energy, reduce their chances of being diagnosed with degenerative diseases, and possibly even eliminating pharmaceuticals. (as I did) Finally, I offer an amazing system based on sports nutrition. Nothing artificial, safe for competitive athletes and nursing moms.

Thank you from the bottom of my heart!!! I looked in the mirror this morning and I actually liked what I saw— not quite so “thick” when I turn sideways—it’s a combination of it all, you were the catalyst I was needing!!!”

My clients are seeing AMAZING differences in their daily energy levels, in the way their clothes fit, in their self esteem, and in how people greet them.  I find GREAT joy in celebrating THEIR victories and successes!

I actually walk around with my shirt off around the house again because I’m not afraid anymore that, if I bend in a certain way, my fat rolls are going to disgust my wife.

To find out more about how your attitude and choices can begin to reduce your Waist Line and Improve your personal health, contact me!

(Here’s an article from June 21, 2013 explaining how the American Medical Association now says, “If you are Fat, Does it Mean You are Ill? (Yes, Says AMA)”  Lets get YOU healthy again!

by tessbrennan

Personally, I am no longer fighting for a Cure!

I AM NO LONGER FOR ANY CURE!

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I am for each person giving a damn for their own health and the health of their children and families. I will still compete and support finding cures, but my personal focus is working to PREVENT THEM by working with others who have the same desire.

I am for less overall degenerative disease in our population, in our friends, our neighbors, our children and our own lives. (Less need for cures.)  We lose so many people because there isn’t a cure??? How about the fact that there are KNOWN WAYS  to prevent them!!!  Perhaps you are one of the 40, 50, or 60% who could prevent that disease?

I want, so badly for people to care and love themselves enough to stand up, put one foot in front of the other & choose just one healthier thing each day.

I understand we live in a busy, expensive world and that healthier looks different to different people. This is why I offer once a month support groups. I offer weekly team coaching and individual private coaching. I want people to be different.

DIFFERENT

I am thrilled to watch others succeed, it warms my heart to get messages saying, I like what I see in the mirror now… But what is more important to me, is to know that the person who told me this is in better health and is reducing her chances of developing any of the “nasties” so prevalent.

For more information on coaching or ways to begin giving a damn, contact me. Smile

by tessbrennan

Sneaky Knee Pain–how do I eliminate it?

In 2005 after finishing my second 60-mile walk I developed horrible knee pain.  After the birth of my child, in 2007, it hurt so badly I went to see the joint specialist. (The best surgeon in the Joint, so to speak.)

He checked me out, told me I didn’t need surgery and prescribed some physical therapy.  The surgeon told me the same thing the physical therapist told me.

Feel Good Fast Knee pain

KNEES DON’T GO BAD, ALL ALONE! (typically)

Just ponder that for a moment.

It turns out, I had put on 40+ pounds during the pregnancy.  (That’s an additional 160 pounds of pressure on each knee.) I walked for exercise, but I did NOT stretch.

Your knees go bad (if not involved in an accident) for two reasons. 1. Weak ankles or 2. Weak Hips. 

My issue was weak hips.  1 week of consistent stretching and my knee pain subsided.

I wanted to provide you with some of the stretches that my doc and the PT crew recommended.

Feel Good Fast Knee to chest - cropped

Bring 1 knee up to the chest and pull it to your chest with your hands until you feel the stretch.  Try to hold it for about 30 second, then repeat with your other knee.  (Try doing this 3 times for each knee)

Feel Good Fast Leg dangle hip stretch-cropped

This one is blurry, but I think it can get the point across.  I call it the leg dangle.  Lay on the edge of your bed and allow the leg on the edge to “dangle” off the edge.  Work to keep your knee straight and feel the stretch in the top of that thigh.  I keep my opposite hand out on the bed to stabilize myself.  Turning your head can intensify or lessen the stretch as well.  Try to allow this stretch for 30 seconds.  (3 times for each leg)

Feel Good Fast Cross over hip stretch-Cropped

The third stretch I use to relieve the tension in my hips is what I call the cross over.  Again, lay on the edge of the bed.  This time cross the opposite leg over the body and allow it to “hang” off the edge of the bed. You can intensify this stretch by how straight you keep your knee, which direction you look while stretching, and the angle your leg is to  your body.  Again, 30 seconds for each stretch and 3 times for each leg.

 

I am not a medical professional, I don’t pretend to be. I just wish to share what has worked for me in eliminating the pain in my knees. 

 

One last note.  Weight loss had tremendous impact on my knee pain as well.  When you consider that each pound overweight we are, increases the weight bearing load of our knees by 4 pounds.  Thus, when we are 25 pounds over weight – our knees feel 100 pounds of extra weight to carry and deal with.

For more information, feel free to contact me.  If I don’t have an answer, I have a colleague who does and I am happy to refer.