So You Don’t Have Diabetes Anymore?

Hello my friends, as you all should know by now I am a diabetic and was diagnosed about 4 years ago.  This diagnosis changed my life in so many ways and although I dislike the fact that I have it, I take a lot of pride in saying that I am not dependent on medicine or insulin to control it.  

Now lets get down to the title of this post, the famous question “So you don’t have Diabetes anymore?”.  The first time I heard the question a while back, I immediately responded with “there is no cure for Diabetes”.  However, after that immediate response I began to question myself as to the accuracy of my answer so I went to my friend Google and typed in “Is there a cure for Diabetes?”.  After reviewing a few websites I was confident that my response was accurate.  

Fast forward to last Friday when the question was asked again by a coworker who is a diabetic.  He proceeded to tell me that he was not told by his doctor that there was no cure and he nonchalantly explained that he just doesn’t take his medication and does not really eat healthy.  At that moment I pictured myself walking over to this man, shaking him and telling to snap out of it and yelling at him but of course I could not do that.  I felt so sad for him and thought of the consequences of his actions.  

I invited him to workout with The Dukes, the group I workout with but he politely declined.  You have no idea just how dumbfounded I was to hear this.  My doctor was very clear with me when he gave me my diagnosis, in fact his delivery was short of a slap in the face.  My doctor told me that if I wasn’t as fat as I was I could have delayed my diagnosis and now I have this disease for the rest of my life.  And yes he really did say that and although rude, I could not find it in me to be angry at him because he was right.  I was unable to counter on that statement because it was the plain and very ugly truth.

This question got me to thinking just how many people actually believe that there is a cure for Diabetes and don’t truly understand the severity of the disease.  Therefore, I am writing this post to shed some light on the subject in case you are also mistaken.

Let me briefly go over Type 1 Diabetes first which was formerly called Juvenile Diabetes and it occurs when your immune system destroys the cells in your pancreas that make insulin.  Insulin is a hormone that helps move sugar into your body so that it can be used for energy.  Without this your body is not able to function the way it is designed so people with this type of diabetes are insulin dependent. This type mostly starts before the age of 20 but it can also start at any age.

Type 2 Diabetes, the type I unfortunately have is the body’s inability produce enough insulin or is unable to use it as it should.  The glucose then builds up in the blood and it in turn causes other complications in your body.  There are many risks associated with the effects of Diabetes such as stroke, kidney disease, high blood pressure and many more.  

With a healthy lifestyle, you are able to prolong the effects that this terrible disease has on your body without the need for medication.  However, please always consult your doctor before you stop using any medications because every situation is different.  

So to answer that question, no Diabetes does not just go away even if you live a healthy lifestyle.  However, a healthy lifestyle enables you to live a somewhat normal life while suffering from Diabetes.  I encourage you to get moving and pay attention to what you eat if you are a diabetic and if you are not then start now so that you don’t have to suffer later.  

In my opinion, the best way to deal with diabetes is by putting your gloves on and fighting it by educating yourself in how it affects your body.

How do you fight Diabetes?

Working Out Gives Me Superpowers

Hello my friends, I am sorry that I have been MIA for the past few days, I am on a new schedule and need to figure out a way to squeeze in my blog posts.  There are so many topics that flood my mind at times that I want to share with you all because I think they can be helpful to at least one of you.  One specific topic came to mind when a friend commented on a 5 mile run I had done, she said she is exhausted after 3 miles so she must be doing something wrong.  I encouraged her and explained to her that she should be out of breath and exhausted in my opinion and she is doing it right.

This comment just made me want to clarify this myth that some believes to be true about people who work out.  There are many who believe that working out on a regular basis makes you a superhero or that it even gives you supernatural powers.  Stay with me here, I know you think this is silly but it is true and seldom conveyed by asking the famous question “but don’t you work out (pause) ALL the time? Ah, I hate that question, not because I feel offended by it but rather because I know it is being asked out of lack of knowledge of how the process works. 

I was asked this question by my husband the other day while we were playing tag with the kids, I was out of breath about to pass out and he looked at me, shook his head and asked “the question” and even added, “Aren’t you a Duke?” followed by “Don’t you flip tires?”

The beauty that I find about a healthy lifestyle is that in order to live it you have to continue to challenge yourself, to get faster, stronger, more confident.  Even if you have run a full marathon you can still challenge yourself by improving your time and 5k’s are still very challenging.  The process does not get easier you just get better with consistency but it will always be challenging. 

I would hate to discourage someone starting to exercise by making them feel like I have it all together and I am an exercise guru because I am far from it.  I do admit to learning a great deal but there is always something new awaiting when it comes to fitness.  I do want to encourage you to see past the appearances and understand that working out is just as difficult for seasoned veterans as it is for beginners, we just do it at a different levels.  Therefore, I encourage you to forget about how confident anyone looks doing a certain exercise and just go for it, dive in head first and do the work because the rewards are uniform for us all. 

Now go, get moving!

I Can't Workout Because...

This very famous phrase followed by that list of valid excuses as to why I was unable to workout in the past.  The excuses were so good and the points so valid that after uttering them I nodded my head eyes wide open as if to say “there, that’s the real reason why I don’t workout” and truly believed it.  

I always try to teach my kids that in life they will encounter difficult situations but it is how they handle them that will shape their destiny.  I tell them that they can choose to curl up in a ball and cry about it or they can grab it by the horns and tackle it down, their choice.  Life is difficult as it is so when we are faced with challenges, difficulties or a variety of scenarios it is up to us to handle them the best way possible. 

The list of reasons why I could not workout was very long and I had some valid points.  I I will share my top 3 excuses and how I managed to overcome them.  

Excuse #1:      I don’t have time, I work full time, have two kids and a husband (ok 3 kids), cook, clean, do groceries, well you get the picture.

Solution:    I still have 2 kids or 3, still cook, clean, do groceries and everything else I did when I came up with that excuse.  However, the difference is that I now MAKE the time to workout because it is a priority in my life.  I was working out evenings and weekend mornings but that was taking too much time away from my kids so I changed to mornings at 6 am.  I just did it like the Nike Commercial says and made it happen and so can you, yes there is time, yes you can do it so just start!

Excuse #2:      I don’t know what healthy foods to eat.

Solution:    I myself did not know what to eat but I used my common sense and did some research.  There are so many resources out there with so much information as to what is good to feed your body and lets face it, you know deep down that eating that mac and cheese is perhaps not the best choice you can make. The bottom line is that it will take time and effort on your part but it will be worth it in the end.   

Excuse #3:  I feel intimidated going to the gym

Solution:  I was very intimidated going to the gym, so much so that I even wrote a post about it.  I was scared and embarrassed of looking silly but I kept reminding myself that they all must have started somewhere and I was determined to learn.  I am very comfortable when I go to the gym now not because I know it all but because I know that it is a constant learning experience.  I ask a lot of questions, ask advise, it is amazing how others are eager and willing to help you out.  The bottom line is if you don’t start, you will never learn so take that leap and join you will be a pro before you know it.

I know that living a healthy lifestyle is difficult at times, but the outcome supersedes all the hard work, the rewards that you reap will alter your life for the better.  Start slow, but start.

Now go, get moving!    

What's for Dinner?

That infamous question that when asked plagues my mind with a million possibilities while other times leaving me staring into the abyss like a deer with headlights.  I have found that there are weeks when I can come up with dinner ideas on the fly and chef it up like a pro.  However, there are those days when somehow my mind just draws a blank and I just can’t come up with anything to make, I can’t think of one dish to cook, kind of like the famous “I don’t have anything to wear” line with a closet busting out the doors with clothes.  Am I alone on this one or has it happened to you as well?

I often find myself asking my 17 year old daughter what she thinks I should make and her answer is always “lemon chicken”, because it’s her favorite or she has often replied with a simple “food”.  That latter reply draws dirty looks, eye rolling finished with a frustrated groan on my part.  I don’t really have an explanation as to why this happens, perhaps the weeks when I draw a blank I have too much on my plate and my brain has reached its maximum capacity for the week aka brain overload.

Then when I finally figure out what I want to make, I find out I don’t have all the ingredients so I have to do a supermarket run after work, waste time, get home tired and frustrated.  The adventures of a supermom but I would not change it for the world.

The solution for me came to me by chance one day as I was having one of the deer in headlight dinner moments.  I began to ask myself why I was having such a hard time if I cook 6 days a week, why can’t I think of what to make.  This series of questions led me to a very simple answer, are you ready? (drum roll please), MAKE A LIST! Wow, what a brilliantly simple solution to such a nerve wrecking problem.  Yes a list!  Why didn’t I think of this before?

I decided to make a list of dishes that I normally prepare, I did a main dish list along with a side dish so when I’m having a brain fart I go to this list and it really has helped me a tremendously.  I often find myself looking at the list and remembering recipes that I have not made in a while.  

I really hope I’m not alone in this so please let me know if you suffer from Lack of Dinner Idea-tis (Get it? No?) like I do, it would most certainly make me feel a bit more rational in my seemingly very chaotic world.

In an effort to help you guys out I have created a printable list so that you can get your family menu started.  It is the little things like this that make our world that much better. 

Please click here to print your menu and enjoy!  Dinner planning will never be the same.    

Mother’s Day card Inspired post

My husband and kids already know that hand written cards are a must for me on Mother’s Day, I love receiving them, I cry EVERY time because they mean the world to me.  Today I want to share with you the card my 8 year old son Daniel gave me this past Sunday (Picture Above).  When I first read the card,  after wiping my tears off and blowing my snot, I read it again and it filled me with so much happiness and an overwhelming feeling of accomplishment.

  

My favorite part of this card is where he says “she plays with me (it is not really a super power but some mom’s don’t do that)”.  Wow! What a powerful statement that is for me that when asked why is your mom your hero he thought to say that.  Soooo what’s the big deal you say, right? Well, wrong! It is a big deal for me because the old me never played with him because I was always too tired to play, I just wanted to sit on the sofa and watch tv, so much wasted time that I am unable to recover L but that’s ok, there is still time to make up for it.

Now let me explain what he means when he says that I play with him, I DO NOT play cars, transformers or video games with him, I find them to be very boring and my attention span for them is approximately 5 to 10 minutes.  What I do like to do with him is to play tag when we go to the park, play tennis, racing and his ultimate favorite of all time the trampoline.  He is a boy after all and he loves these things and I found that they serve a dual purpose; quality time with my kids and I get to burn calories, most definitely a win win situation for all involved.  There are 4 in our family, my husband, 17 year old daughter, my son and I and we all play these games together.

The other day when we were headed out to play in the trampoline he pointed out that I forgot to wear my Polar heart rate monitor which he called “that thingy that tells you how many calories you burned”.  I love to wear this monitor because after a fun filled session I look at it and I see that big number of calories I burned while enjoying time with my babies.

This card was so significant for me because no matter how much time has passed by I am very happy with the changes I have made in order to create a better quality of life for all of us.  This card inspired me to create a section dedicated to workout ideas with your kids.

I will post the things I do with them but I would love to hear any ideas you may have as well.

How Do I Keep Motivated?

I was going through my Facebook feed and someone posted in one of the Fitness Groups I’m part of asking for tips on how to keep motivated.  This got my wheels turning and I began to question my source of motivation.  I wish I was able to answer that question with one sentence or even a paragraph, but it goes in much deeper than that and involves a variety of answers that ultimately lead me to keep going.  Here is a brief list of some of my personal motivators:

Fear - I think this is one of my biggest motivators because I am absolutely terrified of going back to where I was before, not only physically but most importantly mentally.  This fear drives me to get up every morning and do the best I can.

My Kids - As a mother, I want what is best for my two children, I want them to be successful and to live a great quality of life.  Because I want this for them I know how important it is to lead by example and to show them what a healthy lifestyle can do for their lives.

Diabetes - Ahhh the big D! This is most certainly a big motivator for me because it affects everything in my body. The effects of this horrible disease keep me going because I do not want to end up without a limb or in a bed unable to function.  I do not want to place that kind of burden on my family.  

Freedom - After beginning my healthy lifestyle even before I lost any weight I felt fantastic, I felt in control, I was freed.  When I was not eating healthy, I felt tired all the time, going to the bathroom was painful, I was unable to function as a normal human being because of the limitations I placed on myself by living an unhealthy lifestyle.  My life was full of darkness, depression, sadness, self pity and it was all tied into what I ate.  I know this may sound bizarre to you but I am a true believer that what you put in your body has everything to do with how it functions.  

My husband - My bad eating almost destroyed my marriage.  When I first met my husband I was not overweight, not skinny either but not as big as I got after I had my daughter.  My weight made me depressed, insecure, clingy, possessive, jealous and did I mention insecure?  lol.  I became a different person, unable to make even the smallest decisions on my own, unable to enjoy life to its fullest potential.  Things have changed a lot now, I love who I am and what I look like, I love taking pictures, I am the real me again and it has strengthened our relationship a great deal.  Relationships are difficult enough as it is without adding all that baggage I was carrying with me both mentally and physically.  My husband and I are always working on our relationship but it is now on a leveled playing field, we are playing our roles as equals and that makes the world of difference.

Relationships - It is amazing what insecurity can do to relationships in general, wether it was with the closest members of my family or just friends I became somewhat of a puppet.  I allowed people in my life to treat me as they pleased because after all who was I right? I was nothing, I was less, I was weak.  Therefore, I allowed toxic relationships in my life because I did not feel worthy of anything different always playing the role of the martyr, the victim.  I don’t ever want to go back to that place where I had no control of not only myself but of they way others treated me, it was a sad way to live and my pain was genuine, nevertheless self inflicted. I love to watch how it all unfolds now, how just with the fact that I have changed ME has also changed the way others treat me.  This is powerful in more ways that I can even explain, no words necessary, no cursing, no fighting just the fact that having control of my life is so apparent that it automatically changes the dynamic of my relationships and that makes me very happy.

The Selfie -  I lost so much during my destructive years and one of the big things was captured memories, I hated taking pictures, I hated looking at myself in pictures or even in the mirror, I hated the person I had become.  Fast forward to now boy has that changed, perhaps I take way too many selfies now but thats ok.  I am very comfortable in my own skin, I love to see pictures of myself now and I would not change it for anything in the world.

With so many factors fueling my motivation, its very difficult to narrow it down to a list.  I guess the best way to sum it up is to say that my motivation is the fact that I love my life too much now to ever go back to who I was before.  Having said that, I still have challenges, tough days and  more to experience and to grow but I love to actually live my life and not just exist.   

Go and find the true you, the one that has been hiding under the fat, under the diabetes, under the insecurities.  Go out and begin to live your life, I promise you you will not regret it.   

Call me "Dear Yoselin"

Good morning all! I am excited to announce that I now have my very own column in the employee newsletter at my job.  I love sharing my story not to brag but to inspire, to help others in hopes to improve lives.  I want to share my first article with you which was published at the beginning of April.  I received great feedback, it opened up lines of communication with others struggling with living a healthy lifestyle and Diabetes.  I am very excited about what is to come. 

Three years ago I was diagnosed with Diabetes at the age of 38, I was devastated when the doctor relayed the news, I cried, wiped my tears off, went home and began taking my medication but never changed my eating habits.  Then the day came when I got tired of the way the medicine made me feel, of feeling tired and depressed all the time, the pain in my knees, the back aches and how obese I had become so I decided to make a change.  I decided to lose weight, and one of the decisions I made was to not just lose weight but rather change my lifestyle completely, at the time I had no clue what this entailed but I was soon going to find out.  I wasn’t looking for a “quick fix diet” or a “fad diet” because I love food (emphasis on the love part), I am a foodie therefore, I knew that if I began a no carb diet, cabbage soup diet or any diet that would deprive me of eating foods I enjoyed I would fail so I had to be creative.

My solution was to create my own diet, which I named the “common sense diet”.  Let me break this down for you, this diet is the one where you know that biting into that burger is no good for you; the one where you know there is too much food on your plate but you eat it all anyway and wash it down with a diet soda; the one where you add extra butter to your toast to follow the grease filled bacon you are having for breakfast knowing that it will clog your arteries, well you get the picture.  My challenge was finding a way to lose weight, be healthy and not feel deprived, but was that even possible? Absolutely it was, I began tweaking the recipes I was already preparing making them healthier while also incorporating new healthy options to my diet and voila, the “common sense diet” was born.

With somewhat of a plan on hand, now it was time to do some serious research, well ok I used google.  My very first step was to understand how much I should be eating and how to keep track of it.  I had no clue because I always ate until I was full, well let me rephrase that, I always ate until I was so full that I could barely breath and passed out on the couch right after.

I googled several calorie calculators and came up with an average amount of calories I needed to consume in order to lose 2 lbs. per week and then I downloaded an app called My Fitness Pal and began tracking my food intake. 

This first step was big because for the first few days I would consume my daily calories before lunch so this helped me to better understand how much I should be eating and boy was that a learning curve.  This first step took some getting used to however, it kept me on track and taught me a lot about portion control.  Because I am a diabetic, I found that eating smaller portions every 2 hours worked best for me keeping my sugar levels regulated.

I have not taken a diabetes medication in over a year and my lab results always turn out as my doctor says “better than someone without Diabetes” and that alone is a huge accomplishment.  I have run several 5K’s and obstacle races and I just signed up to do my first ½ marathon in October.  Although I do not look like a fitness model and I still need to lose more weight, I am in the best shape I have been in my entire life and I love setting an example for my kids so that they don’t have to struggle with obesity or diabetes like I have, my only regret…not starting sooner. 

I am not a nutritionist, fitness expert or anything even close but I would like to share some of the things that have helped me, along with some recipes in hopes that it will also help motivate you to take that first step so stay tuned, there is more to come ;)

How much is your life worth?

As I was driving back to work from lunch this question came to mind as I was thinking of ways to help others see their full potential.  I’m sure the answer for all of us is more than likely that life is really priceless, you really can’t put a price on life because it is a God given gift with the inability to have a number attached to it.  

Now this is an interesting concept because although there is no price for life, we often treat it as if it was worth pennies, I know I did.  I weighted 225 lbs., an incredible amount of weight for a person who is only 5’1.  At that weight my life had no value to me, I ate what I wanted and how much I wanted but I was miserable, insecure and as a result became a diabetic.  

I now value my life with a price tag of never ending zeros because it truly is priceless and I only wish I could have seen that earlier in my life before wasting as many years as I did. 

The reason why I share this is because the moment I was truly mentally ready to make a change, there were no more obstacles just solutions and answers.  I know that until you are truly mentally prepared to lose weight you will find every excuse as to why you are unable to.  When I decided to do it I found  a way, I stepped out of my comfort zone and did things that I never imagined I could do.  My life became more valuable with every pound I lost and suddenly I understood that my life was more important than the fried chicken or the Big Mac I was consuming all the time.  I realized that nothing that brought me comfort for a few minutes was worth the quality of life that God meant for me to have in this earth and that is a powerful feeling to have.  

I want to encourage you to step out of your comfort zone and make small changes towards living your life to its full potential.  I want you to understand and come to the realization that your life is indeed priceless therefore you need to treat it as such.  I hope these words make a difference to someone out there who really needs that push, who really needs to see that another day spent living an unhealthy lifestyle is time wasted. 

How much is YOUR life worth? You tell me! 

A Behind the Scenes Tour

Social media is a place where we can share what we want others to know about us, share the special and happy moments of our lives because who doesn’t want to share their happiness with others right?   

I have seen several posts about people criticizing others for making their lives appear perfect on Facebook however; the truth of the matter is that I don’t think we intentionally post the positive aspects of our lives in order to deceive others into thinking that we have the “perfect life”.  I can tell you from my perspective, I share the triumphs and positives in order to encourage others to do things they never thought they could do. 

I want to give you a behind the scenes tour of a few pictures I have posted, which can appear to be “picture perfect” moments but are really not so here we go:

This picture above is of me smiling at the gym but here is what happens prior to it:  Every morning is a struggle to wake up, I snooze my alarm and have a full on battle in my head as to whether I should get up and go to the gym or not.  This battle lasts about 30 minutes EVERY SINGLE MORNING, I tell myself how good the bed feels but how I will regret not going later on and I remind myself that without exercise the alternative is diabetes medication.  When I finally get up I drag myself to the bathroom and sleep drive to the gym and once I arrive it’s a wrap, the smile comes out and the moment I begin to sweat I feel glad I showed up and wish I would have come earlier. 

Now the picture of this race, I felt mentally drained and as I was about ¼ mile away from the finish line my sneaker came untied, you can see it there in the picture.  I ran the last ¼ mile looking at my sneakers and praying that I didn’t trip on my laces and fall on my face because I was not going to stop, I was almost there.  The satisfaction of crossing that finish line erased the thought of my shoe laces and immediately filled me with a feeling of accomplishment and satisfaction.

Hill Repeats are scheduled on Tuesdays at 6:30 so before getting there here is what happens:  I leave work at 5pm, pick up my son, cook dinner and in between I help him with homework, throw in a load of laundry, listen to my daughter tell me her “war” stories from school, change into my workout clothes and run out the door at 6:15 to make it on time. 

The moral of the story is that a picture or a post can only tell so much about your life, just because I smile does not mean I don’t struggle, I struggle just like anyone else but I push through the difficult times because I know the end result is worth it.  Don’t put yourself down because you struggle or had a cheat meal, don’t let those moments define the rest of your journey, put your boxing gloves on every day and fight your way through the challenges, you are victorious when you don’t give up! Now get moving! Go!

Teach Them Young

I try to incorporate fruits and vegetables in my kid's diet all the time, check out this great information I found.  Expert Advice on Enticing Kids to Eat Their Fruits and Vegetables

(NAPSI)—As many parents know, kids can be picky eaters. And according to a recent study, moms are concerned that their kids aren’t eating enough fruits and vegetables. “We found that moms understand the health benefits of fruits and vegetables but struggle to get their family to eat them,” said Elizabeth Pivonka, Ph.D., RD, president and CEO, Produce for Better Health Foundation. “Today, Americans are currently eating less than half of the recommended cups of fruits and vegetables each day.” To better understand the situation, the Produce for Better Health Foundation conducted its annual research on “Moms’ Attitudes and Beliefs Related to Fruit & Vegetable Consumption.” The study found: • Ninety percent agree that a diet that includes fruits and vegetables may help their child avoid obesity. • Ninety percent agree that a diet with more fruits and vegetables promotes their family’s overall health and may prevent disease, now and in the future. • Ninety percent agree that a diet that includes fruits and vegetables may help promote well-being of mind and body. • Eighty-nine percent agree that more fruits and vegetables plus more physical activity means the family can be at its best. There’s been a steady improvement over time in the level of ease moms reported regarding their ability to access fruits and vegetables for their families at restaurants and quick-service restaurants. Setting out a fruit bowl, having vegetables cut up and ready to eat in the refrigerator, and finding ways to hide produce in other foods are some of the ways to get more fruits and vegetables into a family’s diet. The research also found that kids tend to eat more produce when they are involved in the growing, selecting and preparing of food. To get kids more involved, Pivonka provided these tips: 1. Let kids get involved in planning meals for the week and challenge them to find ways to make sure a fruit and vegetable are included in each meal. Remember, canned, frozen and dried fruits or vegetables, in addition to fresh, are all great options! 2. Get kids involved in using produce to make juices or smoothies. It can be a fun activity for kids to use a blender or juicer to show them there are other ways to eat your fruits and vegetables. 3. Teach kids about produce that’s in season and how to select the best produce. Take them to a farmer’s market to talk with growers. This also provides a great opportunity to try new produce they didn’t know they enjoyed. 4. Starting a backyard garden can be a great way to get kids interested and involved. Monsanto, through its Seminis Home Garden division, is working to make growing backyard produce more accessible for busy families by creating seed varieties that are easy to grow. Families looking for ways to incorporate more fruits and vegetables in their meals can go to www.morematters.org to find delicious recipes and additional tips.

Catching some Zzzs

Getting the right amount of sleep is very crucial to the success of a healthy lifestyle, I know this because it really helps me to get through my day and do all the things I do so here is an article that I hope will help you out. Tips To Sleep Soundly

(NAPSI)—If you’re like most people, there are some nights you toss and turn in bed, especially Sunday night. Many Americans find Sunday the most difficult night to fall asleep whether it’s from stress of the upcoming work week or getting the kids ready for the school week. According to a survey byFebreze and ZzzQuil in partnership with the National Sleep Foundation (NSF), of Americans who struggle to fall asleep more on Sunday night, 68 percent attribute this to upcoming stresses including work week/job, general or the school week. Here are a few tips to make to your bedtime routine to get the good night sleep you need Sunday night and every night of the week: 1. Establish a relaxing bedtime routine, suggest the experts at the NSF, with time to wind down. Stop using computers or smartphones at least 30 minutes before bed. Twenty-two percent of those who struggle to fall asleep more on Sunday night are young adult Americans (age 18-34.) 2. Take a warm bath. This, the NSF adds, can help you relax and ease the transition into a deeper sleep. According to the survey, of those who say they struggle to fall asleep more on Sunday night, the average time spent falling asleep after getting into bed on Sundays is 64 minutes, and 84 percent of Americans say they wake up at least once during the night on Sundays with the average being 2.2 times. 3. Try to get up and go to bed at the same times every day. Many people sleep in on weekends and then have trouble falling asleep Sunday night. 4. Darken the room. Sunlight or even streetlight is a big sleep disrupter. Swap thin, transparent drapes for thick ones, even blackout drapes. Thick blinds can also keep unwanted light at bay, suggests Jenni Pulos star of Bravo’s Flipping Out, and spokesperson for the Try it & Love it Sleep Soundly program. 5. Install a ceiling fan. As Pulos points out it creates a gentle, soothing breeze while giving off a soft sound to reduce unwanted noise. 6. Add some zen. Incorporate elements that inspire a tranquil environment like fragrance. Mist a soothing scent such as Moonlit Lavender or Warm Milk & Honey from the Febreze Sleep Serenity Bedroom Mist collection. Its advanced technology eliminates odors while creating a relaxing atmosphere. 7. Paint your room a soothing color. A calming shade from a cool-color family like grey, taupe, or a cool neutral can be relaxing, she adds, and paired with cozy bedding is a great way to get a restful night sleep. 8. Regardless of the day, if you still suffer from occasional sleeplessness, try a non-habit-forming sleep aid such as ZzzQuil, available in liquid and LiquiCaps, to fall asleep easily and wake refreshed. Learn More For further information and expert advice from the National Sleep Foundation, visit sleepfoundation.org or to learn more about Febreze andZzzQuil visit Febreze.com and ZzzQuil.com.

Bumps along the road

This week has been a very tough week for me, although I have managed to go to the gym every morning I have not been able to control my eating, I have been eating horribly and I feel very guilty about it.  

I share this with you because I don't ever want you to be under the impression that I have it all under control all the time because that is far from it.  However, I know that I will continue to fight through the difficult times and I will always be victorious.  I encourage you to not give up even if you feel like you have failed, failure does not define your future, it should not dictate what is ahead of you but rather make you want to work harder and it makes you stronger. 

The moral of the story is: don't give up!

Living and not just existing

This weekend my husband and I took the kids to Sea World and the day prior, I told my husband that I did not want to bring a purse with me as I always do because I want to be able to play in the giant playground they have there.  My husband looked at me and told me how happy that made him feel, he said it’s so different now when we go out because I actually participate and it’s refreshing to see.  Two years ago I would sit and wait until he was finished with the kids and just watch them have fun. 

I had a very nice time with them, I was sweating so I actually burned some calories but the best part is that I made beautiful memories with them that day and that is priceless, I lived the moment and it was perfect.

I know this may seem like something so small and insignificant but to me it’s such a big deal, you see it’s not that I did not want to play before but rather that I was unable to play because my weight had control of my life.  I now feel liberated and no matter how much time goes by since I began my journey, there will always be moments like these when I will be reminded of just how much of life I missed and how I would never want to go back to where I was.  I guess the only downfall to this is that I am no longer the self appointed photographer because I am a participant so the pictures are not that great lol but that is a good problem to have. 

Are you living your life to its fullest potential or are you just existing?  Make that choice today; the rewards are beyond what I can ever write on a blog.  Happy hump day! :)

Just A Little Piece...

I began tracking my food again in an effort to lose the last 35 lbs. that I need to lose and I found that I was consuming way too much fat and although I consume healthy fats it is still fat nevertheless. Learning is never ending.  I encourage you all to keep a food diary because it helps keep you accountable and it teaches you about portion control and just how a “little” piece of something can actually affect your caloric intake.

Knowledge is power and knowing how to eat and what to eat is very crucial to the success of my healthy eating journey.  The more I learn about the effects of food on my body the more powerful I am because I can make better choices for myself.

There are times when I want to have that little piece of...whatever, cake, candy, chocolate and then I input it into the app and then I realize that I can have an entire meal for the amount of macronutrients the "little" piece has.  One mistake I would often make was to come home and cook hungry, so naturally, I would pick while I cooked and yes it was just little pieces but by the time I was done I would consume a-lot-of-calories! That little piece can break your progress and all the hard work you do.  

Remember, its really not "just a little piece" so go, get going start logging in your food, go!