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  • Blog, Diabetes, Healthy Living, Michelle

    World Health Day! 5 Steps You Can Take

    What can you do for World Health Day? Here are 5 Steps that can make a difference for yourself and someone else.

    Let’s take Diabetes for example.  Did you know the world diabetes rates have nearly doubled since 1980?

    Whaaat? Diabetes is a disease that most people can avoid through healthy eating and exercise!

    At a minimum, you can change your own life. Better yet, change the lives of your kids! And, all of us can influence a parent, friend or colleague.

    Consider these 5 Steps:

    1. For one day, count the number of grams of sugar that you consume. Maybe create a MyFitnessPal challenge for your family on sugar consumption.
    2. Challenge yourself to a minimum of 30 mins of exercise every day.
    3. Pack a healthy, but incredibly tasty, lunch for your kids – and one extra to share with a friend.
    4. Next time at the grocery store, count the number of items in the cart with abnormally high amounts of sugar.
    5. Unload and reload! Replace what you put in your grocery cart with healthier choices.
  • Blog, Diabetes, Michelle, Wellness

    The Importance of Breakfast

    Breakfast!  We hear repeatedly how important it is, but what is the truth behind this statement?

    The reading and research I have done would confirm that this is a factual statement.  Being in the healthcare field, I decided not only to research this subject, but I tried a few days of eating breakfast vs. going without.  The conclusion I have come to, is that it is, in fact, a true statement.

    A healthy breakfast in the morning is like putting gas in the tank of your car.  A full tank of gas will get you to wherever you need to go that day.  An empty tank won’t get you very far and can cause multiple problems for you.  The same is true with eating breakfast.  A good healthy and nutritious breakfast will get your metabolism going, help you focus and give you the energy you need to get through to lunch or throughout the day.  Doctors recommend a combination of carbohydrates, fiber and lean protein for breakfast.

    On the go and in a hurry?  Consider protein shakes, a yogurt bowl with your cereal added on top, or pack breakfast for the car ride!

    A healthy breakfast to start your day will help you get the nutrients that your body needs.  Without it, you may have low blood sugar, feel sluggish and lack the energy you need to tackle your day, so don’t skip it.  Make it a priority to start your day in a positive, healthy way!



  • Blog, Cancer, Diabetes, Exercise, Tom

    Something… Everyday!

    Taking time for ourselves is one the hardest things to do for most of us. Then, add a full-time job, a spouse, and sprinkle a few children into the mix… Overwhelming isn’t it?!

    There are tons of reasons why we can’t get our workout commitment accomplished. On the flip side we, as a society, also waste about 2 hours a day on social media. So, even if it is only for ten minutes, do something that makes a positive impact on your fitness. Walking, 7 ½ minute workouts, tabata circuits… these are just a few things that can be done even on the busiest days.

    If we tell ourselves that we are too busy, do not have enough time, or are too tired, we will never find that “Fire” to keep our health or fitness. It’s called rephrasing Self Talk.  What we need to tell ourselves is what/where there is time to get something positive done.

    • I can’t afford to join a gym, but I can do an exercise video.
    • I don’t have the energy to run today, but I can walk.
    • I’m tired and want to take the elevator, but the stairs will do me some good.

    Role models are critical to our Self Talk. Humans learn throughout life by watching others and then replicating behaviors and movement.  Role Models are the push we need for self-improvement.  I’ve been fortunate to have fantastic role models, thanks to my Dad and Mom.

    Health science is also making advancements in understanding the power of just small changes in our lives.  Dr. Mike Evans or “DocMikeEvans” does an incredible job of describing the impact of just a little exercise on his Youtube Health Channel.  He’s a really interesting guy.  Check out “23 ½ Hours”.

    In case you didn’t know… in 2015, the US released a new set of guidelines for recommended levels of physical activity.   The prior simple 3 days a week of 30 minutes of moderate exercise is now a new minimum of 300 minutes of moderate or 150 minutes vigorous activity spread out through the week.