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Think about how you spend your meals. Eating a bowl of cereal on the couch watching the morning news, scrolling through Facebook or Pinterest while eating your lunch, or eating dinner with the family while watching your weekly show. While you are eating, your body is trying to focus on the TV, a book, your phone, the music you are listening to, the list goes on. This is known as distracted eating. Being distracted by what is going on around us while we eat is something that we encounter on a daily basis. Growing up my family always ate together but most of the time we were in the living room watching America's Funniest Home Videos or Law and Order. We didn’t just sit and watch TV, we talked and interacted with each other. You may be asking yourself “what’s wrong with that?” Well, while I was trying to eat I am watching TV, listening to the TV, listening to conversation, and actively participating in the conversation. Most of the time I didn’t even realize how much I ate.

By multitasking while eating the chances are greater that you will overeat. Your focus is not on experiencing the full satisfaction of our food. The need have joy in your food is what causes us to overeat. If your focus is on something other than eating, like a video game or a Youtube video, British studies have found that you will be more likely to eat more later on in the day.

Be mindful when you eat, pay attention to what you eat and how much, enjoy the taste. Putting down the electronics and the books will allow you keep from eating mindlessly. Eat your meals at the dining table with your family. This will allow you to slow down and focus on the food that is on your plate. In between bites put the fork down and enjoy each bite.

I know this will be a difficult task because many of you grew up like I did, eating in front of the TV. Take it one day at a time and start small. Have dinner with your family at the table once a week working your way up until it becomes a natural instinct. I will admit that I am just as guilty as anyone else and have put together a plan to help with my distracted eating. I hope each of you are able to take this and use it to improve your eating habits. Have a wonderful and blessed week!!

Kara 


 
 
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Happy New Year ya’ll, I am very excited for what 2017 will hold for us all. Keeping with the New Year’s theme I want to discuss New Year’s Resolutions.

What is a New Year’s Resolution? A New Year’s Resolution is simple, it is a change in behavior. Sounds easy right? Well not so much. According to an article written by Forbes in 2013 only 8% of people who have a resolution will succeed.


Why do they fail?
  • You have too many goals or try too hard.
  • Your goals are too broad.
  • You expect instant success.
  • You don’t enjoy the process.
  • You don’t track your progress
  • Lack of motivation
  • No accountability 
  • You don’t believe in yourself



What do we do to succeed?
  • Be specific. Success is not possible overnight. Take your goal and turn in it into smaller goals to follow and those smaller goals into specific time frame. Don’t forget write them down. The more specific you are the easier you will be able to stick with it. Take it a step further and put together a calendar.
         -Goal: To treat myself better 
         -Specific goals:
               Manicures – Once a month
               Pedicures – Once every 3 months
               Yoga – Once a week
               Massage – Once a month until knots are worked out then, once every 3 months.
               Water intake – Six glasses daily.
               Women’s group – attend the women’s group at church once a month.
               Husband/wife spending time with God – Begin with reading a marriage book together. Three                  chapters a week.
  • Make your goal easy to measure. Use must track your progress which will allow you to always know where you stand. Evaluate and reflect your progress and determine if you need to make changes. If your goal is diet or exercise related keep track of what you eat or your exercise habits. If your goal is a behavior change or mental stability keep a journal. 
  • Motivation is a must, this is what keeps you going. Find this motivation whether it is weight loss, health, an emotional boost, or your family. 
  • Find a friend or a family member that helps keep you accountable. Go public with your goal to a select few. Other people knowing will help you to keep going.
  • Celebrating between milestones well keep your spirits up. Goals can be very difficult so we all need to celebrate even the most minor successes. **DON’T CELEBRATE WITH WHAT YOU ARE CHANGING – don’t celebrate with chocolate or a steak and potato dinner if you are on a diet. 
  • Focus on the behavior you are trying to change and not the result. Chances of you relapsing is higher. Once you reach your goal weight or save a certain amount of money you may slack off. Make what your goal a behavior change, make it a habit. 
  • You must believe that you can do whatever you set your mind to. Without the confidence you will likely give up.
  • This is going to be a long process so make it enjoyable. Having a good time will keep you in good spirits and keep you going. 
  •  If you work too hard you will burn yourself out. Always remember to take small steps, celebrate your wins and have a good time!!

I hope these tips help you out, check out my freebies page for a printable calendar that will help you plan your weeks. I am always happy to help! If you need assistance putting these tips into play shoot me an email and I would love to help.

Have a happy and blessed new year!
-Kara

 
 
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Hey Ya’ll! Sorry I am late with this next post, life happens and frankly I just wasn’t ready to publish this one until now.

As a health and wellness professional I see individuals struggle with their health every day, heck even I struggle. I will admit that I am far from perfect and I am still working to accomplish my goals. We live in a society where the 40-50 hour work week, a kid, a dirty house, a husband who travels for work, animals, church and family exists. This is just my normal week, I know there are many of you out there can compile on to that list. Who has time to add cooking healthy meals and regular exercise? I am currently counting my water intake but doing this while at work poses as a difficult task as I lose track of time and my glass for that matter.

Everyone needs a support system, someone to encourage and build them up.  Many people elicit help from a health coach. A health coach is person who is educated in health and wellness and is able to assist others in making healthy life choices. You might be wondering how this works and what you can expect.

  • Wellness vision
              - This vision how you see yourself at your most healthy.
                     *Nutrition, fitness, mental and spiritual.


  • Creating effective goals

             - Define each goal
                    *Nutrition, fitness, mental and spiritual
             - Find a personal motive to help you succeed
                    *Kids, longevity, appearance, self-esteem, etc.
             - Determine obstacles that you will need to over come
                    *Work schedule, kids schedule, health problems, lack of motivation, etc
             - Determine your personal strengths to build from
                    *Perfectionist, schedules, flexibility, able to stick to a plan, etc.

  • Re-evaluation
             - Keeping documentation of process
                    *Journal, planner, daily emails, etc.
             - Evaluate process together regularly
                    *Email regularly with health coach

These three steps is what I use as a health coach to ensure success. Working together on a regular basis will build a support system that most everyone needs. I am offering my readers a free month of coaching so you are able to get a started before the New Year and see if this works for you. Please sign up below and I will email you within 24 hours. 

Have a wonderful and blessed week!
- Kara 


    I Want a Free Month of Health Coaching!

 
 
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Developing a healthy lifestyle is a daunting task when you think of all the aspects involved. Start small and pick one task to start with, my personal favorite is drinking more water.  Our bodies are made of 60% water and we regularly lose water when we use the restroom and sweat. 20% of our water intake comes from the food we eat and the other 80% comes from the beverages we consume. The Institute of Medicine suggests that men drink 13 glasses of water and women 9 glasses. One of the best ways to determine hydration is by examining the color of your urine. Light colored or clear urine means you are hydrated and your body has the right amount of water.



Why should you drink more water?

Drinking water regulates our body temperature and assists our kidneys to eliminate waste. As you get older your joints start to hurt, at least I know mine do, and water lubricates those joints and can help reduce pain. These are benefits that you may not notice right away but there are some benefits that will make everyone happy! Water can help brighten dull skin, help keep your weight in check and one glass of water before bed curbs your midnight snacking temptation. 37% of Americans think they are hungry when in reality they are thirsty. This causes overeating and weight gain.

When should you drink more water than recommended?
  • Exercise: When you exercise you sweat more and therefore you need
         to drink more water to replenish the water lost in your sweat. 
  • Illness: If you run a fever, have been vomiting or diarrhea you lose more water than normal. 
  • Pregnancy: You are drinking water for two. 

What happens when you don’t drink enough water?

Evidence suggests that inadequate water intake can increase the risk of disease. Sodas, coffee and alcohol make you urinate more, losing additional water. Fatigue, headaches, irritability, mental lag, sagging skin, weight gain, dry mouth, constipation and dizziness are all symptoms of dehydration.


Moral of the story… drink more water. Start with a little at a time, one glass after your cup of coffee and one glass before bed. Once you meet that goal then add to it. Drink a glass with lunch and a glass with dinner, that’s 4 glasses of water. I have tumblers that will remind you to drink 4 glasses of water every day.

Have a wonderful and blessed week!
-Kara



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Check out my new tumblers!! These tumblers will remind you to drink 4 16oz glasses of water everyday.
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Be Passionate About Your Health and put your order in for one of these amazing tumblers. $15.

    I want a Tumbler!

 
 
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Can you believe that Thanksgiving is in two weeks?! I always struggle during the holidays, I try really hard to eat smart and be healthy. I can’t stay away from my mom’s peanut brittle, my mother-in-law’s sweet potatoes, or my aunt’s pumpkin pie. Everyone has that one dish or, in my case, multiple dishes you can’t steer clear from and that is perfectly ok.  Here are 6 tips you can use to help you avoid overeating during this holiday season.



Don’t Skip Meals

When you skip breakfast and lunch you are more likely to eat way too much at dinner. You become hungry, will not think rationally and eat to the point you feel like you are going to pop. On Thanksgiving morning I plan to eat a normal breakfast with my family, while watching the Maci’s Day Parade of course. Lunch will be at its normal time, and then off to my in-laws for dinner. Eating breakfast and lunch will allow me to use self-control to put into play the next tips in this post.


Make Healthier Recipes

If you are hosting Thanksgiving or bringing a dish you may choose to make a healthier version. Instead of the normal mashed potatoes you can enjoy oven roasted potatoes. How about replacing the condensed soup, fried onions and canned green beans for chicken broth, bread crumbs and fresh green beans for a healthy green bean casserole. This way you still get the nostalgic dish without the calories or processed ingredients. Amazon has pages of healthy Thanksgiving recipe books and ebooks (see the link at the bottom of this post). 

 
Avoid Finger Foods

I don’t know about your family but my family LOVES to eat during a family get together this definitely includes appetizers. Cheese trays, deviled eggs (my personal favorite) and dips are just a few. STAY AWAY…  FAR AWAY. Save those bites for the meal.


Choose Special Dishes

Only eat those dishes you get this time of year. Mash potatoes and green beans I can get any time of year. Turkey, sweet potato casserole and dressing are a different story. It’s inevitable that you are going to eat more than you would normally so make it count!



Use a Smaller Plate

The smaller the plate the smaller the portion. Smaller plates prevents you from piling food on your plate and allows you to eat everything without stuffing yourself.


Chew Slowly

Studies show that it takes your brain 20 minutes to register that you are full. Take the time to enjoy the food that you only get once a year and use dinner time to catch up with your family and friends. This will allow your body the time needed to alert you before you make yourself sick.

With Thanksgiving only days away keep these tips in mind and share your tips and your healthy recipes in the comments below.

Happy Thanksgiving and God bless!

-Kara

 
 
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I am very excited that you have chosen to start this journey with me while I take a swing at the wonderful world of blogging. My passion in life is to share my knowledge and skills with other people in hopes that I can do my part to make a difference and this is why I have started Passionately Healthy. 

When you read my posts you can rest assured that all posts are educated and have been well researched. We will discuss all areas of health and what it takes                                                                    to live a balanced, healthy lifestyle. 

Physical health includes fitness and nutrition. We will look into the newest trends and fads and I will share exercise tips and recipes.

Mental health is something that effects everyone. We will look into depression, stress, bullies, and many other factors that contribute to our mental well-being.

Lastly, spiritual health plays a huge part in obtaining a balanced, healthy lifestyle. I am a Christian woman and have complete faith that “I can do all things through Christ who strengthens me” (Philippians 4:13). We will discuss how a Christian faith effects a healthy lifestyle.

I will post once every week and I strongly encourage your comments, suggestions, and shares on social media. Have a great week and blessed week. I look forward to our journey together!

-Kara