Is Self Care Selfish?

 

Self care is not selfish! It’s selfish to not take care of yourself. It’s selfish to allow your physical, mental, and emotional bodies to fall into disarray.  It’s selfish to allow extra weight to continue to consume your health, wellness, and well-being.

It’s selfish because it is the bases for expecting others to care for us when we become disabled or sick from our lack of self-care.

This may seem harsh, but think about it. Do we enjoy caring for others who have fallen ill from excessive weight or from other issues that could have been changed by the person?

The di-eases that excessive weight contribute to are diabetes, heart disease, cancer, and others. A di-ease is an imbalance created in our lives either by ourselves or by allowing circumstances to dictate our actions.

Does this mean we shouldn’t care for an ill person? No. It means we should work on not being that ill person.

We can choose a healthy lifestyle that minimizes the opportunity for illness and injury to become part of our lives. We can choose to care for ourselves, therefore minimizing the need for other’s to address our issues (major illnesses).

Yes, there are environmental causes that contribute to illness and injury. We do have a voice to change the environmental issues. We can choose to be part of the solution or part of the problem.

One of the best “weapons” against obesity, illness, and injury is food. Nutritional food can help the body heal from nutritional deficiencies and health-related issues (including excessive weight).

It’s not hard to make these changes. I choose to drink my nutrition through Shakeology. It’s combination of super nutrient rich foods is key to the changes I’m making in my life. Exercise is as easy as a walk in the park on a beautiful summer day. Combined, these 2 items are contributing to the health and fitness changes in my life.

The key is to choose what is important in your life. . .

Challenge to Those Who Accept. . .Think about what you would like your life to be. Then, think about small changes that can move your life to your desired lifestyle.

To Wellness for All. . .Karen

Fitness & Wellness Coach

Fitness From A Different Direction

DrinkInNaturesBeauty

Fitness affects all aspects of our lives!

Exercise permeates every aspect of our lives, whether it is walking through a parking lot to the grocery store or going to the gym. Our bodies are made to move, and we have moved into an era of cubicles and video games. Our entertainment is sedentary.

So, what do we do?

We start with small changes. These changes add up, and make bigger changes possible. One simple change could be parking further out in a parking lot and walking further get into the store. Another possibility is becoming aware of what foods we are eating, and making one small change in our consumption.

What if no one else wants to do this in the family?

This isn’t about them! This is about you! This is for your well being, health, and over-all wellness. We may interact with other people, but we are responsible for our own health and well being. The question becomes, do you love yourself enough to take care of yourself?

“It’s not easy!”

This depends on your attitude towards yourself and preconceived ideas about fitness. Fitness is easy! It is simply eating nutritious food, moving your body to burn calories, and taking some “quiet” time. The only challenge may be finding a supportive group of friends and/or family to encourage these small changes.

Challenge to those who accept. . .Become aware of your daily routine, and figure out some small changes that can improve your fitness / wellness.

To Wellness for All. . .Karen

Fitness & Wellness Coach

It Takes Belief

BelieveWithEveryFiber

To change, we must believe we can change. Every fiber of our being needs to be on-board for change, especially when it is a major lifestyle change!

The biggest yet littlest way to change is to start with one small item. It could be walking 20 minutes a day more than normal, or drinking one less mocha per day. These small changes add up in the long run. The idea is to increase good habits, and decrease bad ones.

Simple change ideas are eliminate processed sugar; eat more fresh fruit; stop eating fast food; eat unprocessed food (meat, cheese, yogurt, fresh vegetables, fresh fruit, etc.).

Challenge to those who chose to accept – Quit one small negative habit and add one small positive habit. There will not be an immediate change, but over time the changes become noticeable.

To Wellness for All. . .Karen

Fitness & Wellness Coach

All or Nothing?

NothingIsTrulyBW

Often, we approach changing with absolutes. There is nothing in the world that is truly black and white, except in the world of art.

Do you want to change? Lose weight? Eat better? Get in shape? Something else. . .

Extra weight seems to be one of the biggest changes most people wish to make in their lives. The hardest part is the time and effort it takes to lose the weight. At some point, it may even seem like a futile undertaking.

The biggest question to ask is how long did it take to gain all this extra weight?

The next question needs to be what am I willing to do to lose the extra weight?

The thing to remember is that the extra weight is fat stores. Fat stores are unused calories that were consumed, not burned through activity, and turned into storage as fat to be used another day. Each pound of fat contains 3500 calories of fuel for the body to burn through activities.

So, weight loss is a total lifestyle change. It requires good nutrition, proper amount of caloric intake, physical activity (walking, fitness program, gardening, etc.), and belief.

Are you ready to commit to your health and well being?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Timing. . .

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It’s easy to think about losing weight or improving fitness. It’s really easy to talk about it. It’s more difficult to find the time and energy to commit to a lifestyle change. After talking the talk, we need to decide to walk the walk. . .

Timing is everything when committing to a lifestyle change in nutrition and fitness. We make these changes when we are truly ready to change. It’s a life-long commitment to self care. This can be a big, scary step for some. It may bring to the surface unresolved issues.

The trick to these internal self-talk is to confront them. The question is whether or not they are you own thoughts or someone else’s. Past emotional injuries are simply in the past. At some point, all of us face these issues, and either succumb or rise above them.

Challenge to those who accept. . .Release negative self talk, and replace it with positive self talk. It does take some time, but it releases issues that hold us to a certain lifestyle. Releasing the negative allows you to commit to self care easier, and in the process find true happiness.

To Wellness for Everyone. . .Karen

Fitness & Wellness Coach

Dietary Changes for the New Year

copyright Karen UlvestadI believe that our over-all wellness and health are directly connected to what we eat. Our bodies require certain nutrients to be healthy, and it is easy in the modern world to lose sight of this. We are busy, and we trust the food in the grocery store to be good for us. That is not necessarily true.

It’s time that all of us start reading the labels of the food we purchase. A simple rule is not to consume an ingredient that cannot be pronounced or a chemical.

I would suggest cutting out all artificial sweeteners and monosodium glutamate.

Natural sweeteners would be cane sugar and stevia. The listing of sugar is usually GMO Sugar Beets. Cane sugar is simply cane sugar (and non-GMO). Stevia comes from a leaf of a naturally occurring plant. It can be grown in the garden outside, and wintered inside in colder climates. The leaves can be eaten right off the plant.

One good reason to stop consuming artificial sweeteners is simply because they make the body feel hungry. This contributes to eating more food, thus contributing to obesity. Diet foods that contain these ingredients set-up consumers to ultimately fail at weight-loss.

Monosodium glutamate (MSG) is a chemical flavor enhancer added to food, and there are scientific indications it could contribute to developing major health issues. Allergies to this chemical can show themselves as migraine headaches, joint pain, and other symptoms. It is used in many processed foods, and is synthetically made. In its natural form, it poses little problems for the body occurring in some fruits and vegetables.

The hard part about this change is three issues. First, most non-organic processed foods contain these ingredients, especially diet soda. Second, these ingredients are in over-the-counter medications. Third, these additives go by many different names on the ingredient list. Hence the idea not to consume any ingredient that is difficult to pronounce or a chemical.

Change takes time, but small changes can make huge improves your life.

Eating Healthy on the Go

copyright Karen UlvestadOur lives are lived at a fast pace, and destinations are dictated by time. It’s easy to fall into a pattern of buying food on the go, and it becomes “the quicker the better”. Often, these fast food choices lead to excessive weight gain, contribute to health issues, and lack the nutrition our bodies’ need.

So, how do we avoid the pit-fall of a fast food restaurant? Especially with hungry children in the car. . .

The biggest thing is to bring healthy snacks, such as organic string cheese, fruit, or vegetables. For quick and easy, I choose organic granola bars or breakfast bars. These ideas work for children or adults.

The reason I mention organic foods is simply they are not treated with toxic chemicals, retain more nutrients, and taste better. It’s also the best way to avoid GMO food products.