Tag / healthy choices

by tessbrennan

Take a walk, and kick it up a notch.

Last night, in our Feel Good Fast support group meeting, one of our community brought in this article that she had found in the Fort Myers News Press on Tuesday, March 26th.

It was really, very interesting in that Camille and I used to walk several times a week, usually about 6 miles, and I pushed a stroller at the time. (We’ve since fallen away from this habit since our schedules don’t match and are currently working to schedule more time together.) 

Camille’s comment was that, during all that time we were walking, we didn’t see a dramatic change in our appearance while we were walking what seemed to be a significant distance.  Here is the explanation.

Walking News Article

This article discusses remembering FIT while walking. 

  1. Frequency – while we only need about 30 minutes of walking or exercising a day we need to be at 55-90 percent of our maximum heart rate during that time to get the best workout.
  2. Intensity – your speed, (compared to others) isn’t the issue, Intensity here is an individual pace set by your heart rate and ability.
  3. Time – in the beginning, you may find your self winded early on with only the capacity to move for 15 minutes, and that is OK! Keep at it and your 15 minutes will get easier and you will realize the progress you are making and be ready to add 5 more minutes.

Its about challenging yourself, and improving and increasing your personal stamina, one step at a time!     Happy walking!

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Here is a perfect example of a gentleman, pushing himself and doing what he can.  You may not be able to walk a marathon or even a 5K, but starting somewhere and sticking to it can make a big difference.

by tessbrennan

Building a Health Community-Supporting Each Other

There’s no need to attempt to do it alone!

Things are more fun when we share the experience with others.

We tend to continue doing things we enjoy and find support in challenges through others who are like minded.

For this reason, we have begun building communities of people working toward a common goal of improving their personal health, and committed to sharing that experience and supporting each other throughout the transition. And ITS WORKING!

Feel_Good_Fast_-_Teamwork_support

I currently have local teams building, who meet once a week. For quality control we have a limited number of spaces for this new community of support, teamwork, and coaching.

I also have a private community of people from all over the United States who work together, some are friends and some are new acquaintances, all are committed to building each other and themselves up through community and commitment.

The 5 pairs of shoes above represent five women in 3 different states who are currently on this journey. Contact me if you would like additional information or want to be connected with other like minded individuals.

Looking for improved health? Looking for increased energy? Looking for others who are finding it?  Check us out!

by tessbrennan

Making Eating healthier Easier NOT more Difficult.

Bonita Springs-20111124-00427

 

I came across this article today, 10 Secrets to Cooking Healthier .  I thought it was a really good piece and wanted to elaborate on it a bit more.

  1. Use smart fats – We hear it everywhere – EVOO is your best option
  2. Go unrefined (whole grain vs processed) – This is actually one of our biggest sources of “sugars” in our diets.  We need the FIBER not the sugars.
  3. Eat more fruits and veggies – Find ways to sneak these in.  Prepare enough that you can snack for a couple of days on them. Buy them from local growers and they will stay fresh longer and maintain more of the nutrients than those purchased in the supermarket or super store.
  4. Its not all about meat – we’ve begun eating more legumes for our proteins.  The majority of our “meat” is chicken or turkey & fish with an occasional steak night for my “mainstream hubby”.
  5. Choose low-fat dairy – We choose Soy milk or Almond milk over cow’s and limit our dairy intake due to the hormones fed to the grocery store source herds.
  6. Keep portions reasonable – This one is really easy. When we eat a steak, my hubby & 6 year old split the big ole monster rather than eating one each.  when eating out, ask for your to go boxes up front, put half or more of your meal in the container and take your time enjoying the tasty food  you’ve just ordered. Most places now offer steamed veggies like brocolocoloccoli or carrots or green beans.
  7. Use sweeteners judiciously – steer clear of artificial sweeteners, they have side effects, move toward the more natural options and use them much less. (See #9)
  8. Keep an eye on sodium – When you begin making your own foods from whole sources, this becomes much easier since most things we buy in the store ready made are LOADED with the stuff!
  9. Go for flavor – We like adding sliced strawberries & lemon to our water for a tasty treat.  Fruit infused water is one of the special things our 6 year old likes since she can’t have other flavored drinks. (I’ll be adding an article soon on bold flavors with metabolism boosting properties.)
  10. Be Mindful and Enjoy  (healthy can be convenient when we think ahead) When we take the time to really enjoy what we have to eat instead of inhaling it like a vacuum cleaner many positive things happen in our bodies. A favorite book of mine on this topic is Eating with Fierce Kindness.

 

For more information, please feel free to contact me, or stop by our Facebook pages, The Healthy Grease Monkey or Feel Good Fast.

by tessbrennan

When your Healthy Choices are Sabotaged…

Many of us have heard the old adage, 21 days to change a habit, but what about those days that work to thwart our efforts?

Many of my clients have found that there are particular days that are more challenging than others. They have also discovered that if they are aware of what days these could be, they are better able to work through them and not allow these stumbling blocks to to trip them up.

Would you like to know what days of the new habit/choice to expect these flashing yellow lights. When to expect the challenges?  I will share with you.

Be on the lookout for challenges on days:

Sabatour_days

What do I mean my challenges? Perhaps your blender breaks so you “can’t” make your smoothie.  You lose your “water glass” at work so you don’t have it in front of you all day.  It’s cold or it rains to make you second guess getting out there to take the walk you had scheduled.

These are the days that define your new habit, new lifestyle, new choices.  These are the days that give you reason to go back to your old habits and stray from the new ones. 

Be AWARE of what day it is.  Know that things might jump out at you to distract you, and remember YOU CAN DO IT! You DO have a CHOICE – which choice will YOU make?

For more information or for a personal consultation with the Healthy Grease Monkey, contact me. You can also find more helpful information on our Facebook pages: Feel Good Fast and The Healthy Grease Monkey.

by tessbrennan

I’m Wide Awake– to the Healthy Choices I Make

While walking the other day, this song came onto my player.  I’d been thinking a lot about my health, my choices, the food I eat, and the health of my family as well.

This caused me to think entirely differently about this song. I liked it before, but now, it could almost be the theme song to my life.

What follows are Katy’s lyrics in black and my thoughts while walking in GREEN.

Wish I’d known then what I know now…

Katy Perry – Wide Awake Lyrics
LYRICS:

I’m wide awake (and healthier now)
I’m wide awake (and know better now)
I’m wide awake (and feel better now)
Yeah, I was in the dark (I was overweight, undernourished, and lacked energy)
I was falling hard (I was on 6 different prescriptions)
With an open heart (Thought it was my only option)
I’m wide awake (I make conscious choices now)
How did I read the stars so wrong?

I’m wide awake
And now it’s clear to me
That everything you see
Ain’t always what it seems (I didn’t know any other way)
I’m wide awake                 (my choices have had positive effects)
Yeah, I was dreaming for so long

[Pre-Chorus]
I wish I knew then  (I was over 200 pounds)
What I know now (My daily choices can be simple and easy)
Wouldn’t dive in   (No longer eat McD’s)
Wouldn’t bow down  (Ate whatever ‘tatsted’ good)
Gravity hurts   (The consequences were horrible)
You made it so sweet (Fast food, Sodas, Chips, Junk food)
‘Til I woke up on (Hit 200 pounds)
On the concrete (Realized where I had ended up)

[Chorus]
Falling from cloud 9  (Depression set in)
Crashing from the high  (Difficulties conceiving)
I’m letting go tonight   (Began to see a new way of eating/living)
Yeah, I’m falling from cloud 9 (Saw myself for what I was/the weight I was)
I’m wide awake   (I can make better choices)
Not losing any sleep (I need my sleep)
I picked up every piece  (Stopped being a victim)
And landed on my feet  (Better decisions made quick differences)

I’m wide awake     (Feeling fine and full of energy)
Need nothing to complete myself, no   (Have been able to drop the Rx)
I’m wide awake  (Happy, full of energy, loving)
Yeah, I am born again  (I see how it benefits me)
Out of the lion’s den  (No more cravings)
I don’t have to pretend    (Its real)
And it’s too late      (Its really never too late)
The story’s over now, the end (I’ve made a new story)

[Pre-Chorus]
I wish I knew then (Side effects)
What I know now  (Side benefits)
Wouldn’t dive in  (Didn’t know my options)
Wouldn’t bow down (Just did as they said)
Gravity hurts   (Depression, sadness, daily migraines)
You made it so sweet (Take this pill)
‘Til I woke up on (More side effect – more pills)
On the concrete (Damn!)

[Chorus]
Falling from cloud 9 (it was out of the blue)
I’m crashing from the high
I’m letting go tonight (yeah, I’m letting you go)
I’m falling from cloud 9
I’m wide awake  (No longer need the Rx)
Thunder rumbling (Energy to keep going)
Castles crumbling (Realizing the need for alternatives)
I’m wide awake (Researching, discovering, healing)
I am trying to hold on (It can’t be this easy)
I’m wide awake  (Amazing results – health)
God knows that I tried (And I still am)
Seeing the bright side  (I see it now!)
I’m wide awake   (Better choices, more research)
But I’m not blind anymore…  (choosing health)
I’m wide awake   (Able to choose)
I’m wide awake   (Able to enjoy)

[Chorus]
Yeah, I’m falling from cloud 9 (it was out of the blue)
I’m crashing from the high
You know I’m letting go tonight (yeah, I’m letting you go)
I’m falling from cloud 9
I’m wide awake  (fruits & veggies by my side)
I’m wide awake (options without side effects)
I’m wide awake  (teaching my child my ways)
I’m wide awake (feeling good and alive)
I’m wide awake  (ready to share with others)

Let me know if you’ve ever felt this way. Contact me for more information.  ~Tess

by tessbrennan

Guest Speaker for Feel Good Fast February Support Group

We are pleased to announce that Dr. Chris Green will be the guest speaker at the February Support Group meeting to be held Thursday, February 21, 2013.

Biography_Dr_Green

I speak from experience when I say, Dr. Green is an excellent practitioner.  He works diligently to get you back on the road to recovery, moving pain free and loving life in the shortest time period possible. 

He too, wants us to Feel Good Fast!

We will also include tips to muscle relaxation, a healthy recipe, tips to Feel Good Fast and an Action item to work on for the next month.

Remember, that your support doesn’t end at this once a month meeting, but also includes the private Facebook support page as well.

We are here, as a TEAM to get you onto the road to better health and more life in your years!

Contact me for more information on the support group meeting OR the private support page on Facebook.

 

by tessbrennan

Are spider webs causing you joint and muscle pain?

As I rounded the corner to 42, I noticed more aches and pains in my daily dealings.  I also noticed times when there were more aches and times when there were fewer.  It has occurred to me that these aches and pains are a direct correlation to my activity levels and my diet.

LifeinBonitaSprings.com_Spider_Web

When I exercise regularly (that’s walking for me) my muscles and joints in my legs, back, arms and neck don’t hurt as much.  When I take my supplements and choose wise culinary options, I feel GREAT!

However, just as a spider web is built one strand at a time, so do the tight, sore muscles and joints in my body. When I don’t provide the nutrition my body needs its ability to run properly is compromised.

When I don’t get out there and walk or exercise from home in some way for days at a time, each day the aches and pains increase in number and intensity.

So, how do I unravel that web of pain and discomfort. I begin with gently stretching and adding some activity. I recommit to healthful eating. Rather than just eating for the moment, I make the effort to choose more fiber, higher quality protein and foods that support my health. I also opt for a massage from my trusted LMT at Serenity Healing Studio or Dr. Green, my Chiropractor for an adjustment.

Just because I abused my body and avoided healthy choices for years, doesn’t mean I can’t make a difference in my body’s ability to perform today.

Feel Good Fast -Power of 7

Please contact me for more information on how you can begin to unravel that spider web of tight muscles, and aches and pains.

Thank you to Chris Griffith and Life in Bonita Spring for the photo at the top of the page.

by tessbrennan

Get “Ripped” for the New Year! (How about you get healthy)

Since we’ve been home more over the holidays, we’ve had the boob tube on more than normal.  I’ve been amused at some of the… well a lot of the commercials.

“Get Ripped” “Drop 16 dress sizes in 16 DAYS!” “Look like me just by taking this magic pill”

It IS the New Year – at least at midnight it will be. It is another chance for a NEW start and a healthy new you!

I’ve noticed one thing missing from all these ads. How to stay there.  All these companies are offering magic pills, tools, foods, machines and the like to help you LOSE the weight, to get into better shape and such however… None of them offer maintenance to stay there.

I want to offer you the opportunity to not only begin to shed some pounds, if that is what you need, but also the chance to KEEP it off for the long term. 

When we say “Feel Good Fast” it’s a relative term. Relative to how fast you want to get there and how long you want to STAY there. I’ve been there done that– lost and gained, and finally, almost 6 years ago lost and maintained that loss. I’ve lost the prescriptions, the weight, the depression, the asthma, and the need to yo-yo diet repeatedly!

We’ve got the vehicle, if you have the drive.

HGM_Happy_New_You_2013

(Taken by my 5 yr old at Busch Gardens)

Happy New Year and Healthy New You!

by tessbrennan

Holiday Stresses… NOT a must.

With Christmas approaching quickly, so do the stresses of the season.

I can’t help but remember the best advice that I kept and used during my (2nd & final) wedding, "If its not there (other than the groom and the official) you don’t need it!" 

Don’t stress the little things. Heck, don’t stress the big ones… Five years from now, will it really matter that the turkey wasn’t ready until an hour past dinner time? 

Laugh now, and know you will be laughing years from now as well. Family, friends, and the Reason for this Season are much more important than what time dinner is served, if the perfect gift didn’t arrive until 3 days later, or if you served the mashed potatoes in the pan instead of a fancy bowl.

Take time to Relax, Breathe, Hug, Talk, and just keep it simple!

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Here are some additional suggestions from a fellow blogger.

When we don’t have family in the area, we take our baby girl to the beach, or a theme park to make memories of our own. We make new traditions. (I do still take time to bake bread, make noodles, and cookies, but I don’t stress about when they will be finished, just that we make them…and we make them year round rather than try to force it all into 25 days.)

I’ll be making a comforter for a friend’s son this year, and I will be visiting a local “bead shop” for some other gifts for nieces. (hope you aren’t reading this) Smile

We are simplifying, buying and supporting local businesses, and focusing more on why we celebrate rather than on “what we got”.

Merry Christmas!  I pray your Holiday season will be stress free and full of new, and old, cherished memories.

by tessbrennan

Red, Red Wine…

It’s all about health! Red wine has had a lot of press lately for having healthful benefits.  The Mediterranean diet is mentioned over and over again in many journal articles, studies, and blogs.

Muscadine_Grapes

Today, I even received a blog from Oasis of Hope Hospital, a facility with 50 years of successful, alternative treatments for cancers, also touting the benefits of red wine and resveratrol.  If you can take the time to read it, it is full of some really good information. 

 

“The equivalent of one to two small drinks per day of any kind of alcohol is associated with decreased health risks compared with nondrinkers, while higher amounts result in an increase risk of heart disease and stroke. These observations have tended to characterize light drinking as protective. The protection has been demonstrated in various population groups for both sexes and all ages.”

They also state,

“You may be wondering why this is so. Researchers say that up to two servings (240-280 ml) of red wine a day inhibits oxidation of bad cholesterol, or low-density lipoprotein (LDL), thus helping to prevent atherosclerosis. It also increases antioxidant capacity and plasma levels of good cholesterol, or light-density lipoprotein.”

I do drink red wine, but not that much of it, or very often. Instead, I opt for a teaspoon of Resveratrol tonic called VIVIX. This allows me to have the equivalent of 10 glasses of red wine a day…WITHOUT THE HANGOVER.  ALL THE HEALTH, NONE OF THE HANGOVER. Smile

Vivix

Contact me for more information on Resveratrol or VIVIX.