One of my favorite travel visits has been to Europe. It's interesting to view other cultures, foods, traditions, and daily life in other countries. I observed that most Europeans walk or bike a lot, and their diets consist of mostly basic foods so there are not very many overweight people.
Most of us really want to look fit, be fit, and have the feeling of a great fit body. But like everything else, it doesn't come without work, but the benefits really pay off. Being physically fit, however, takes more than just a one or two day a week workout. Here are a few simple tips as guidelines for a good physical fitness program.
1. Make it a Priority
Many say that 3-4 times a week is an adequate amount of exercise. But ask yourself this: Is eating 3-4 days a week going to give you adequate nutrition and energy? Daily physical exercise is just as important for you as healthy eating of good foods is. If you have the time to eat, you should have the time to be physically fit. So make it a priority and schedule a time and place, then stick to it every day.
2. Make it a Reason
Why should you exercise and why do feel it's important? If you have a reason - a good heart felt reason, write it down and look at it throughout the day and this will help you stay motivated to keep it a priority. Is your reason because:
* you want to stay in shape
* you want to loose weight
* you want to improve your health
* you want to change the direction that many of your family members are heading or have gone
* you want to have more energy and vitality
* you want to have your children or spouse, siblings to see you differently (in a healthy way)
* you want to feel better about yourself and your image
Identify your reason, write it down, post it where you see it, and let it remind you that you have a good reason to exercise daily.
3. Make a Plan
There are several forms of good physical fitness activities. Much depends on your lifestyle, your environment, your family situation, your needs, and your budget. Consider what type of exercise you want and need: the gym; in home video workout; in home gym equipment workout (weights, treadmill, bicycle, jumping on a mini-trampoline, etc.); outdoor walking, hiking, biking, or running; work related workout (weed pulling, construction, door to door salesman, etc.). Make a plan according to your lifestyle, environment, situation, needs and budget and decide on what best fits your needs.
4. Make it Fun
Those that are more likely to succeed are those who 1) exercise with another family member or friend to keep you motivated, 2) workout with music, 3) set a time to begin and end, and 4) do what you enjoy doing. Sometimes, there's more success with exercising twice each day rather than just once. You eat more than once each day to give you energy, so think about ways throughout the day to exercise more than just once. For instance, do a good fitness workout in the morning, then go on a good brisk walk, run, or bike ride in the afternoon or evening (or vice versa). But make it fun.
5. Make it an Excuse
There are times all day long that you can add more exercise to your day. You just have to think ahead and make there be a reason for exercise, such as:
* parking in the further most parking space in a parking lot
* biking to the nearby bank, park, neighbor, or even the market (small quantities can fit in a back pack)
* mowing the lawn or pulling the weeds (instead of hiring it done)
* using the stairs instead of the escalator or elevator when traveling
* going on a scenic bike ride or playing ball at the park instead of watching a television program
* go on a day hike instead of shopping at the mall (yes, there's a lot of walking with both, but the hike is more physically challenging, while the mall is just tiring)
You think of different ways to incorporate natural forms of exercise.
6. Make it Happen
You can make it happen if you make it a priority, make it a reason, make a plan, make it fun, and make it an excuse to exercise. It can and will happen if that's what you focus on. As you focus on improving yourself, you can also help others improve themselves, for we all benefit from daily exercise just as we benefit from eating great foods.
If you don't yet have the Healthy Permanent Wei*ght Management 3-CD series, you can get many other great weight loss tips at: http://livingahealthylifestyle.com/cds.htm .
For your best health,
Erleen Tilton
Tuesday, January 29, 2008
Wednesday, January 16, 2008
So What About the Avian Bird Flu Pandemic?
The Avian flu does pose concerns for many Americans and measures are being taken as best can be to prevent a pandemic outbreak. What is this flu virus? Who is most likely to get the virus? How can we prepare or prevent contact with the virus?
These are questions that are being asked, and though I am certainly no authority on the subject, here are some answers to the questions I have had that may also be of help to you.
The Avian Flu virus does not usually infect people, though more than 200 human cases have been reported. Most of these cases have occurred from direct or close contact with infected poultry or surfaces contaminated with secretions and excretions from infected birds. So far, there have been rare cases of the virus being spread from person to person, and none beyond one person.
If infected, reports show that with the medications now available that the "influenza viruses can become resistant to these drugs, so these medications may not always work." Plus medication may make one feel better, while still being a carrier of the virus. Reports also say that even if a person gets vaccinated, "a person infected with a particular influenza virus strain develops antibody against that strain. As newer virus strains appear, the antibodies against the older strains might not recognize the 'newer' virus, and infection with a new strain can occur."¹ Both methods are unsure at the moment.
Here are some suggested recommendations for prevention:
· Wash your hands often especially after direct contact in public facilities and places.
· Routinely disinfect any direct hand contact surfaces.
· Routinely bathe your pets that are indoor/outdoor animals, and wash hands after contact with them.
· Wash your hands thoroughly with soap and warm water for at least 20 seconds before and after handling raw poultry and eggs.
· Even if poultry and eggs are contaminated with the virus, thorough cooking will kill it. If in doubt, use a food thermometer to make sure you cook poultry to a temperature of at least 165 degrees Fahrenheit.
· Clean cutting boards and other utensils with hot soapy water to keep raw poultry and any meats from contaminating other foods.
As with any emergency that can not always be known before hand, there are a few advance preparations that can be made to provide safety for your family, especially if there was a disruption in work, school, transportation and services. These are what have been specifically suggested:
· Have an advance supply of foods on hand (several weeks, even several months supply): whole grains and beans, fruits and vegetables (dried, canned, bottled, or fresh in the garden or orchard), bottled water, oil, honey, and some minimally prepared foods such as pasta, protein bars, etc.
· Make sure you have the means, equipment and the knowledge to prepare foods. If you are one who eats out on a daily basis, then this may be a real adjustment for you.
· Have a several months supply of first-aid, disinfectants, paper products, baby needs, feminine hygiene, toiletries, detergents, etc. on hand as well.
Above all, remember that the best immunity comes from eating high quality foods, drinking good clean water, and exercising on a regular basis to fortify and strengthen our bodies to withstand viruses and diseases. We can prepare in many ways, but our best preparation in these situations, come from choosing to be strong and healthy to begin with!
This is my number one reason for my educating people in the areas of nutrition and good healthy habits. If you would like to attend or host a workshop on whole foods preparations and having a sufficient supply of foods for emergencies, please contact me at ask@erleentilton.com so you can attend a workshop soon.
For your best health,
Erleen Tilton
¹ See Lysol Germ Protection Center at http://lysol.com/avian_flu/prepared_2.shtml#
These are questions that are being asked, and though I am certainly no authority on the subject, here are some answers to the questions I have had that may also be of help to you.
The Avian Flu virus does not usually infect people, though more than 200 human cases have been reported. Most of these cases have occurred from direct or close contact with infected poultry or surfaces contaminated with secretions and excretions from infected birds. So far, there have been rare cases of the virus being spread from person to person, and none beyond one person.
If infected, reports show that with the medications now available that the "influenza viruses can become resistant to these drugs, so these medications may not always work." Plus medication may make one feel better, while still being a carrier of the virus. Reports also say that even if a person gets vaccinated, "a person infected with a particular influenza virus strain develops antibody against that strain. As newer virus strains appear, the antibodies against the older strains might not recognize the 'newer' virus, and infection with a new strain can occur."¹ Both methods are unsure at the moment.
Here are some suggested recommendations for prevention:
· Wash your hands often especially after direct contact in public facilities and places.
· Routinely disinfect any direct hand contact surfaces.
· Routinely bathe your pets that are indoor/outdoor animals, and wash hands after contact with them.
· Wash your hands thoroughly with soap and warm water for at least 20 seconds before and after handling raw poultry and eggs.
· Even if poultry and eggs are contaminated with the virus, thorough cooking will kill it. If in doubt, use a food thermometer to make sure you cook poultry to a temperature of at least 165 degrees Fahrenheit.
· Clean cutting boards and other utensils with hot soapy water to keep raw poultry and any meats from contaminating other foods.
As with any emergency that can not always be known before hand, there are a few advance preparations that can be made to provide safety for your family, especially if there was a disruption in work, school, transportation and services. These are what have been specifically suggested:
· Have an advance supply of foods on hand (several weeks, even several months supply): whole grains and beans, fruits and vegetables (dried, canned, bottled, or fresh in the garden or orchard), bottled water, oil, honey, and some minimally prepared foods such as pasta, protein bars, etc.
· Make sure you have the means, equipment and the knowledge to prepare foods. If you are one who eats out on a daily basis, then this may be a real adjustment for you.
· Have a several months supply of first-aid, disinfectants, paper products, baby needs, feminine hygiene, toiletries, detergents, etc. on hand as well.
Above all, remember that the best immunity comes from eating high quality foods, drinking good clean water, and exercising on a regular basis to fortify and strengthen our bodies to withstand viruses and diseases. We can prepare in many ways, but our best preparation in these situations, come from choosing to be strong and healthy to begin with!
This is my number one reason for my educating people in the areas of nutrition and good healthy habits. If you would like to attend or host a workshop on whole foods preparations and having a sufficient supply of foods for emergencies, please contact me at ask@erleentilton.com so you can attend a workshop soon.
For your best health,
Erleen Tilton
¹ See Lysol Germ Protection Center at http://lysol.com/avian_flu/prepared_2.shtml#
Wednesday, January 09, 2008
Living A Healthy Lifestyle for 2008!
No one likes to be sick, have health problems, or experience pain, discomfort or disease on a daily basis. We all want the benefits of great health, lots of energy, and having the perfect desired weight, yet the benefits only come through good choices. Is making healthy choices really that hard, or are we just allowing our habits to control us?
Zig Zigler says as he basically quotes Gandhi, "For things to change, you have to change; for things to get better, you have to become better."
So ask yourself, "Am I willing to make a change permanently?" We sometimes make temporary changes, but remember that temporary changes mean temporary results. If we really want permanent results, we must make permanent changes!
So, what results would you like to achieve this coming year?
Would you like to reach your desired weight, naturally and permanently?
Would you like to eliminate some of your medications?
Would you like to overcome some of your ailments and chronic sicknesses?
Are you willing to make a permanent change to reach permanent results?
Think, what are you willing to change or give up permanently?
Here are some suggestions for living a healthy lifestyle consistently, easily and permanently:
1) Recognize that a permanent change is necessary, is achievable, will take commitment, and you need to do what ever it takes to achieve it. Study and educate yourself to find the resources to make changes that will give you lasting win-win results. Truth is truth, and sound principles should be sought after rather than fads or quick fixes.
2) Goal setting is like reaching a destination. Write down your long term goals, then set monthly, weekly and daily goals. Review your goals daily and keep your eyes and mind focused on them, just as you would for any destination.
3) Take the time to plan and prepare each day and commit to healthy eating and preparing healthy recipes. Shop at a market that will support your goals, then commit to preparing healthy foods that will work with your body not against it. Grab healthy snacks (fruits, raw nuts, etc.) and pure water that will also benefit you. Remember, it's the little things that are often the most important.
4) Commit to a physical fitness program every day - equal to the time you take to eat each day (about 1 hour). Plan different ways to add physical exercise naturally, just like you plan each meal. Challenge yourself, and reward your success (not with a chocolate sundae - but with something that will last like a new article of clothing, etc.). Having a consistent fitness program and being active is a key to increasing your energy, vitality and youthfulness, and losing weight naturally.
5) Surround yourself with health minded individuals, health minded activities, health minded literature, health minded foods, stores, restaurants, and events. This is a lifestyle of your choosing and if you have the support of other people and things, it will be much easier.
6) Your lifestyle, current or future, is all a matter of habits. Good habits of time management and planning, setting goals, eating healthy foods and drinks, and being active with a daily physical fitness program, will help you produce a positive, healthy, permanent change in you. Establish these good habits and let go of the old habits that keep you from reaching your goals.
Living a healthy lifestyle is attainable! And what's more - you can do it!
Have a wonderful year in 2008!
For your best health,
Erleen Tilton
Zig Zigler says as he basically quotes Gandhi, "For things to change, you have to change; for things to get better, you have to become better."
So ask yourself, "Am I willing to make a change permanently?" We sometimes make temporary changes, but remember that temporary changes mean temporary results. If we really want permanent results, we must make permanent changes!
So, what results would you like to achieve this coming year?
Would you like to reach your desired weight, naturally and permanently?
Would you like to eliminate some of your medications?
Would you like to overcome some of your ailments and chronic sicknesses?
Are you willing to make a permanent change to reach permanent results?
Think, what are you willing to change or give up permanently?
Here are some suggestions for living a healthy lifestyle consistently, easily and permanently:
1) Recognize that a permanent change is necessary, is achievable, will take commitment, and you need to do what ever it takes to achieve it. Study and educate yourself to find the resources to make changes that will give you lasting win-win results. Truth is truth, and sound principles should be sought after rather than fads or quick fixes.
2) Goal setting is like reaching a destination. Write down your long term goals, then set monthly, weekly and daily goals. Review your goals daily and keep your eyes and mind focused on them, just as you would for any destination.
3) Take the time to plan and prepare each day and commit to healthy eating and preparing healthy recipes. Shop at a market that will support your goals, then commit to preparing healthy foods that will work with your body not against it. Grab healthy snacks (fruits, raw nuts, etc.) and pure water that will also benefit you. Remember, it's the little things that are often the most important.
4) Commit to a physical fitness program every day - equal to the time you take to eat each day (about 1 hour). Plan different ways to add physical exercise naturally, just like you plan each meal. Challenge yourself, and reward your success (not with a chocolate sundae - but with something that will last like a new article of clothing, etc.). Having a consistent fitness program and being active is a key to increasing your energy, vitality and youthfulness, and losing weight naturally.
5) Surround yourself with health minded individuals, health minded activities, health minded literature, health minded foods, stores, restaurants, and events. This is a lifestyle of your choosing and if you have the support of other people and things, it will be much easier.
6) Your lifestyle, current or future, is all a matter of habits. Good habits of time management and planning, setting goals, eating healthy foods and drinks, and being active with a daily physical fitness program, will help you produce a positive, healthy, permanent change in you. Establish these good habits and let go of the old habits that keep you from reaching your goals.
Living a healthy lifestyle is attainable! And what's more - you can do it!
Have a wonderful year in 2008!
For your best health,
Erleen Tilton
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