Sueshealthierlife|Bucket List Travel and Habits of Health

loving life with Travel, Tennis and learning the Habits of Health


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Metabolism 101

There are articles upon articles on how to trick your metabolism into working faster. How Can I Speed Up My Metabolism? Nine EASY Ways to Rev It Up! Seldom do they define what the metabolism process actually is and how it works. Here I will break it down for you to explain what your metabolism really is and what affects it.download

So what is it, really?
Your metabolism is a system of chemical reactions that take place in the body’s cells. Hormones and enzymes work together to convert food into fuel, in order to power everything we do from thinking to moving.
The basal metabolic rate (BMR) measures the rate at which a person’s body “burns” energy while at rest. So someone with a low BMR, burns fewer calories while resting or sleeping, while someone with a high BMR burns more in the same conditions.

What does it affect?
The metabolism process affects how your body burns that fuel. It influences the rate at which you burn calories, thus determining how quickly you gain and lose weight. Calories are a unit of energy that you get from food. If the amount of calories you consume is greater than the amount you burn off, your body stores it as fat.

What affects your metabolism?
Your metabolic rate depends on a variety of factors. To a certain extent, personal BMR is genetic, inherited by parents. However, BMR can be influenced in certain ways. Both exercise and body composition can affect your metabolism.

What increases your metabolism?
The best way to increase your metabolism is to increase the amount of energy your body needs. Regular exercise will not only burn calories and energy from the activity itself, but it also keeps you fit by boosting how much energy your body needs even at rest. A combination of cardio and strength training has been shown to increase energy usage and raise the BMR, sometimes up to 24 hours after a workout.

What decreases your metabolism?
There are two main reasons for a decrease in resting metabolism that you should understand. The first is that a smaller body requires fewer calories to maintain the same physiological functions. The second reason is that during weight loss, the body may try to conserve energy in response to a calorie restricted diet. Your metabolism slows down because it doesn’t need to burn as much energy as before.

by Jennifer Christman, RD, LDN


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Take Shape Tuesday Congratulations

Meet Crystal and her hubby! They are now celebrating 4 years of optimal health with keeping their weight off! Can you imagine how it feels knowing you have the tools to maintain your health and life forever?! Well they sure do! Congrats to this amazing couple, who made the fundamental decision to begin program and now it is filled with a lifetime of rewards!!!
We cab help you to!crystal


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Why Did I Do That, What Was I Thinking

A simple way to look at this question is to understand two distinct parts of our brain that are responsible for two distinct types of thinking. One part of your brain, known as the Limbic system, makes decisions based on emotions, and focuses on the quickest, easiest way to solve a problem. Another part of your brain, known as the pre-frontal cortex, makes decisions based on logic, and looks for long-term solutions. Let’s move away from discussion of the physical brain structure, and simply refer to what the brain does… it’s functions.

THE Theory of TWO BRAINS…as mentioned earlier… two different parts of your brain, serve two different functions… we’ll refer to them as the RATIONAL BRAIN and the EMOTIONAL BRAIN:heartbrain

Your Rational BRAIN: Uses logic and is responsible for Planned Behavior; is factually based; considers Long-term consequences; is more “Parent”- like …and is “willing to wait”

Your Emotional BRAIN: Uses feeling/emotions, and is responsible is responsible for Impulsive/compulsive behaviors; considers fulfilling Immediate needs/desires; is more “Child”-like… and wants WHAT IT wants… NOW!

Why we sometimes behave in ways that are not in our own best interest?

Usually, when we are making a decision, or solving a problem, we get input from both parts of our brain (both the Rational BRAIN and Emotional BRAIN make a contribution). Depending on our current mood, or the situation, we may follow the lead of one part of our brain… over the other.

The Emotional BRAIN has a distinct advantage in that it can come up with answers very quickly. Whereas, the Rational BRAIN is more methodical and deliberate, offering answers only after careful consideration of the consequences. So as it turns out, the “first” answer to pop into our head is often offered up by the Emotional BRAIN.

When the Emotional BRAIN dominates the decision making process, we will make decisions based on the quickest and easiest way to solve a problem. Later, after the fact, our Rational BRAIN “kicks in” and asks “Why did I do that… what was I thinking?” Have you ever experienced anything like this? …most of us have.

Which BRAIN are you using to make decisions about EATING?
Of course, some decisions are best left to the Emotional BRAIN: when we are being spontaneous, or need an immediate answer. However, the Emotional BRAIN can also get us into trouble. Sometimes when we make a decision, based on the quickest/easiest solution… we later regret that decision. The challenge is controlling which BRAIN, makes which decisions.

Like any thought or thinking process, the more we think in a certain way, the easier and faster that way of thinking becomes. We form “habitual” ways of thinking. This can be a problem when we are in the “habit” of using our Emotional BRAIN to make decisions that have long-term consequences. If we use our Emotional BRAIN to make too many decisions about what to eat, this can have a long-term impact on our weight.

When we use our Rational BRAIN to make decisions about what to eat, we are likely to get better long-term results. The Rational BRAIN is not interested in the quickest/easiest solution: it is interested in long-term consequences. Using this way of thinking to make decisions about what to eat (like any thought or thinking process); can be developed into a habit.
Developing the HABIT, of making rational eating choices
Practice asking yourself these questions, before you put anything into your mouth:

§ Which BRAIN am I using right now (Rational or Emotional)?
§ Is eating this… in MY best long-term interest?
§ If I eat this… how will I feel an hour from now?
§ How will I feel tomorrow, about the decision I am about to make?
§ How will I feel a year from now, if I continue to make decisions like this?
§ How will you feel TWO years from now, if you continue to make decisions like this?

Practice listening to the Rational BRAIN, before taking action. Practice NOT acting on the “first” idea/solution that pops-up… give careful consideration to these questions before you act.

Watch Your Language: Developing a Healthy Inner Dialogue.
We ALL talk to ourselves: we have an “Internal Dialogue”. We’re continuously asking ourselves questions; making comments to ourselves; talking things through, to make decisions. The language we use, during these “discussions”, may be helpful, or MAY be hurtful. Please, pay attention to the kind of language you use, when you are having an internal discussion.

You cannot win the battle if your enemy has outposts in your head!
If the majority of your Internal Dialogue is negative, and you use strong language, you may be talking yourself into a very negative place. Monitor the language you use; monitor the “tone” of your words; monitor the kind of questions you ask yourself. Some of us have gotten into the HABIT of speaking to ourselves quite harshly… almost in a punishing way. As if, we speak harshly enough to ourselves… that will make things BETTER?

A good rule of thumb is: if you wouldn’t say certain things aloud to your best friend, don’t say them silently to yourself. Listen to the way you talk to yourself… would you talk to your best friend like that?
When you DO talk with your best friend, you are probably supportive, patient and compassionate… why not extend this type of dialogue to yourself? Make every effort to “speak to yourself”, in a way that is supportive and patient… and shows that you care…
Have fun with this… as you monitor, and re-phrase as necessary, notice how differently you feel… when you talk with you.

Dr A – Habits of Health


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Take Shape Tuesday Congratulations to Chris who gained over 100 lbs of Health

What a success story! Chris started at 313 pounds July 23rd.Chriss Chris gained 100 pounds of health in less than 6 months and has gained 8 pounds of health even while on transition and maintenance! We are ready to show you how you can make this the last program you will ever start.


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Are you a Dream Builder or a Dream Crusher?

buildercrusher

I have been thinking about this a lot lately…. am I a Dream Builders or a Dream Crusher?

In life we are surrounded by way more people who are Dream Crushers than Dream Builders.

It starts as soon as we are born and our parents/adults did not know why we were crying and they would shush us in their attempt to quiet us. Not knowing for sure why we were crying they would do what it took to get us to stop, to take care of us. As we grew older, adults are always telling little children “NO” because its all part of the learning process, again it is done out of love, caring, good intentions and not to be a dream crusher, but it can turn into that.

Now we become adults and we are used to being told no or you can’t do that or all the things we learned over the years “for our good” and we hardly notice anymore. Maybe we have even stopped dreaming because our dreams have been crushed so often.

I remember when I was a little girl and I told my dad I wanted to be a newscaster, he immediately told me I could never do that because I have a slight lisp to my S’s. He had the best intentions in the world.. he did not want my dreams to be crushed, so I should just stop thinking about it now. Unintentionally he was crushing my dreams.

A Dream Builder is someone who would respond to your dreams with excitement, caring, and questions. Someone who supports you and your desire to dream. They want for you what you want and desire.

A Dream Crusher is someone who intentionally or not, tells you all the reason why they think you cannot accomplish what you want. They might be someone who just does not want someone to do something better than them, they might be someone who is just a negative or pessimistic person, or that someone who “thinks” they are just being REAL and helping you, either way they crush your spirit and crush your dreams.

I choose to change my attitude and become a Dream Builder and not a Dream Crusher