"I Like to Move It, Move it!!" (Part 2)

Last time we talked about why everyone should exercise, today I'd like to talk about what constitutes "exercise"  And trust me, it is soooo much more than you think!

And therein lies a problem.  So many folks get confused and discouraged when someone says they "should get more exercise" that they throw up a mental wall because they think exercise means "logging hours at the gym" or running and/or walking in all types of weather, or setting aside focused time to perform a certain physical activity....All of these things ARE exercise, and are great to do, but they are such a small slice of the big picture.

In my mind, and in my experience, practically anything you do that gets you up and moving those bones and muscles, gets your heart beating a few beasts faster, gets you breathing a little heavier meets the necessary criteria!

Listen, lifestyle change is hard.
It is by far one of the hardest things I've ever done. Popping out 7 babies was easy by comparison. But....it is one of the most important, worthwhile things I have EVER done!
 Just get up and move. Stand, don't sit to perform routine kitchen tasks.  Park the car an extra 50 feet way.  Take the stairs both up and down rather than the elevator. Turn off the TV. Turn off the game system. Get off the Internet and move it!


Hundreds of tiny changes throughout every day and every week add up to benefits for you, your health, your body, your family.

And for those of you out there who have very real physical challenges, disabilities, chronic pain, or what have you....move what you can!!!!  I could write another entire article on armchair exercises for the upper body.  Perhaps, I will soon.

The list below is by no means exhaustive, just merely ideas to hopefully spark your imagination, and perhaps make you think of things you may not have considered exercise before.  Some are obvious and you have heard them a hundred times...

And remember, no matter what shape you are in right now, no matter what your limitations might be...we can ALL do something!

• Walk....indoors or out
• Run/Jog
• Work out at the gym if possible
• Take the stairs
• Park farther away
• Put on some music and move your body
• Stand while working in the kitchen
• Clean house vigorously
• Dance gently while folding laundry of doing dishes
• Have sex
• Play out doors with your kids, or heck even your spouse, or other adult.  Doesn't matter what you play, just play
• Join a sports team
• Take a class at the YMCA or other facility
• Put in a yoga, Tai Chi, Pilates, Kick Boxing, or any other video you choose, and finish it!  Maybe not at the teacher's pace....but your own.  Never be afraid to push yourself everyday.
• Wash dishes by hand
• Ride a bike
• Go horseback riding
• Park your car in town when doing errands and walk to all your destinations.
• When shopping carry items (unless truly large or cumbersome) in your hands rather then push a cart.
• When you wake, sit on the edge of the bed....stretch, like a cat!  Stand, bend over and reach for your toes, relax and breathe and feel your muscles stretch and wake up.  Then, stand tall, arms overhead and reach, really r-e-a-c-h for the stars!  Lets your muscles and other systems know, your up and ready to MOVE IT!
• Grab a piece of fruit, and a bottle of water at lunch and take a walk.
• Interact with children...often, their energy is contagious!
• When you sit, stretch your toes, do ankle rotations, first in one direction, then the other.

I am sure by now....you get the idea.  Move it or lose it.  I am always in awe when I see seniors at the gym, working out as hard as they can.  They inspire me!

Lots of little changes, repeated DAILY, will benefit anyone.
And start with a change of attitude.  Move from  "I can't" to I CAN AND I WILL!

I Like to Move It, Move It!!!!!

And I do....pretty much every opportunity I get...and you should, too!!  I have always been a very active, high energy kinda person.  Years ago, back before the days of "personal trainers", I worked as a fitness instructor and nutrition/diet counselor. Unfortunately, the nutrition counseling focused only on weight loss and very little attention was given to real health from a holistic standpoint, and lasting lifestyle changes.  Both are needed for genuine health (physical and mental), and for the kind of changes that are going to bring about true health for a lifetime.

I loved the work, loved the women I got to help, but there was far too much focus on appearance, and far too little on real health.  The pressure to maintain that waif-like appearance and a certain weight was very easy for me to succumb to being the bit of a perfectionist that I am.  It launched me on a 22 year long battle with anorexia and bulimia.  The only reprieve my poor body got from the ravages of those diseases was during my pregnancies. I knew I had to eat to nourish my growing babies, AND allow my body to digest and metabolize those calories.  However, delivery of that baby, and a return to the "fitness field" brought a re-activation of my nemesis.  But...I digress, more on the topic of eating disorders in another chapter.

Exercise...why do I?  Why should you?  And what constitutes exercise?

Alright, lets answer the first 2 questions at once.  The same reasons why I exercise, are basically the same reasons why you should.  I may have points that don't apply to you, and likewise, you may have circumstances or motivations that are different from mine.  So lets begin...

As a former insulin dependent, Type II diabetic, I exercise to keep that disease in check.  Since I made radical lifestyle changes 13 years ago, my Hemoglobin A1C levels have always rivaled that of a non-diabetic.  After I lost the 110 pounds that contributed greatly to my developing of that disease (along with a family history of diabetes), I became committed to NEVER go back there!  Regular exercise, and a healthy diet are primary in  prevention of, reversal of, and working through almost all disease processes.

I exercise because it keeps me looking and feeling years younger than my birth-date would indicate I actually am.  Do I even need to elaborate on what that does for a person both physically and mentally?

I move my body because it was designed for movement and activity, NOT inactivity.  Our society's current obsession with sitting, TV watching, internet surfing, video game playing, blah, blah, blah is taking its toll on our nation's health and wellness. Disease, obesity, depression and other emotional issues, lack of interest in life in general, and so on....and on...and on.  Will regular exercise fix it all?  Nope!  Will it help a great deal with much of it?  Yup!

I work out to keep muscles, bones, joints, and brain cells in good working order.

I work out because it is good for my heart, lungs and circulatory system.

I work out because I love, absolutely LOVE the release of endorphins that comes after any kind of vigorous exercise that elevate my mood, give me a general feeling of "well being" , boost my self-esteem and self-confidence, and simply make me feel good about being ME!

Exercising, when I am not in the mood, have no motivation to do so, and really, really just don't feel like it, leaves me feeling victorious, and very empowered.  Good feelings I like a lot!

Recapping-  Exercise to

• Keep muscles, joints, and bones in good working order.
• To stave off disease and illness....and in many case reverse those which have already gotten a foothold.
• To elevate mood, battle depression, and enjoy all the benefits of those wonderful little endorphins!
•  To keep the heart pumping away and the arteries clean and clear.
• To boost self esteem, and confidence.
• To achieve and maintain a healthy weight.
• Use your body in the way it was designed and built to be used
• Set a good example for kids and grand kids
• To simply feel better about yourself and life in general!

 Oh my!  I knew once I got started on this topic, there was going to be a lot to say.  Surprise! I was right.  For the sake of not taking too much of your time in one sitting, I will leave off for now and address the third question above in a future blog.
But you won't be waiting long...I'm kind of on a roll here!  Now get up off your posterior and go MOVE IT!!!

One Word....POPCORN!!!!!

Those of you who know me well, have probably heard me say more than once, "If I had to choose only one food to eat for the rest of my life, it would be POPCORN!"

It has been a food favorite of mine since I was a very small child when I can remember my mom standing at the stove popping pan after pan of the fragrant kernels (in WAY too much Wesson Oil), and pouring it into a  waiting, paper grocery bag.  Once the contents of the bag reached the level she desired, usually at least half full, the popping stopped and we moved quickly to Phase II.

Phase II involved drizzling the small mountain of popcorn with an awful lot of melted margarine (margarine....oh. my. gosh,) and then a liberal sprinkling of salt before rolling the top of the bag down and shaking it madly.    Mmmmmmm....I can smell popcorn right now! And although its a warm, fuzzy memory. I would never eat it that way today, ad haven't for many years.

Today, I eat popcorn not only because I adore it, but because there are also lots of nutritionally sound reasons to indulge....and you should, too!  Why? Read on...

Popcorn is a whole grain that contains 40 or more nutrients.

-The germ in the popcorn kernel contains all of the B complex vitamins, plus vitamin E, Riboflavin and Thiamine.

-Popcorn has more protein than any other cereal grain

-Popcorn has more iron than eggs, peanuts, spinach, or roast beef!

-The hull and outer layers are rich in iron, phosphorous and protein.

-Popcorn has more phosphorous and fiber than potato chips, ice cream cones, or pretzels

-Popcorn is a colorie counter's delight!  Unbuttered popcorn only has between 25 and 55 calories per cup.

Popcorn, a well known "funfood",  is considered a wholesome snack by leading medical associations and nutrition professionals:

 - The American Dental Association recommends popcorn as a sugar-free snack.  Popcorn is listed by the ADA as a suggested sugar free, fat free, and low in calories snack along with several other notables such as apples, pears, celery, plain yogurt, nuts and cheese.

-The National Cancer Institute(NCI), the federal government's cancer prevention agency, suggests fiber in the diet to reduce the risk of some forms of cancer and the American Dietetic Association recommends popcorn as a high fiber snack food in their list of " 10 Great Ways to Fiber Up!"  The National Institue of Dental and Craniofacial Research lists popcorn as a smart, low/no-sugar snack.  The American Diabetes Association and the American dietetic Association permit popcorn as a starch exchange on weight-control diets, and the Feingold Diet for hyeractive children permits popcorn because it contains no artificial additives.

- Popcorn is listed third out of a list of 11 as eleven Things That Don't Cause Cancer. 

-Pocorn aids digestion by providing necessary roughage, also known as fiber.

If you are not already an ardent popcorn lover, and would like to consume more just because its good for you, read on to see the kinds to avoid-

• Movie theater popcorn- Better known as "cardiac death in a bucket" Chock full of artificial colors, trans-fatty acids, and ridiculous amounts of sodium.
• Microwave popcorn-pretty much the same reason as above for most varieties. 

The best choices, for the sheer enjoyment of the grain itself, as well as for your waistline and other health factors- 

• Air Popped!
• Old school stove top (but not like my mom did it!)

If you would like to learn ways to improve on this traditional "fun food", go to the links on the right hand side of the home page and check out the "Fun Foods/Desserts" link there for new ways to enjoy this old favorite that are both healthy and anything but "humdrum".  Pop up a bowl and share it with someone you love tonight!

As for me, I think I hear the bag of organic kernels in my cupboard calling my name right now.... 

Mmmmm....what smells so good??

Could it be the yummy, healthy, new recipe you're trying?  I think perhaps....
Once again, visit the Vegan/Vegetarian Recipes link on the right hand side of this page, and try the Spinach-Tempeh Lasagna this weekend!  So good, and so good for you.

Try it with some nice crusty bread, warmed and drizzled with olive oil, and a fresh green salad, full of raw veggies!  Mmmmmm....hungry yet?

New Recipe!!!

Click on the links tab labeled "Vegan/Vegetarian" on the right hand side for one of my favorite sweet potato recipes!
Sweet potatoes are nutritionally superior to their bland white cousins in every way.  White potatoes, from a nutritional stand point, should be used as seldom as possible.
Later when I am not rushing to get ready for work...I'll share more about why.  Have a great day!

Let's talk about something "elemental"...

Elemental indeed, as in the basic elements of hydrogen and oxygen. Most notably when they are combined in the composition we know as H2O.  Water.  Drink it. Frequently and abundantly.
The only thing more important to overall health and well-being is oxygen and the very breath of life.  Being a mom, I'd like to simply say when you ask "why?'...'Because I said so!"  You know, try out this whole "brevity" thing, just for laughs.
Instead I will try to give you plenty of good reasons to imbibe in Nature's finest.

Our bodies, as a whole are over 80% water, our brains, a bit over 70%!  Simply put, if we were to extract every last bit of water from every cell in the human body, any one of us would fit rather nicely in a large galvanized bucket!  I don't look good at all in "galvanized gray" (not in my color palette), so count me out.

What water does in your body-

• Hydrates and nourishes for basic organic functions. (Brain activity, heart and other organ function, etc.)
• Cleanses and removes toxins and impurities from cells.
• Produces healthy perspiration and excretory functions to rid the above from the body.
• Keeps skin soft and supple from within.  You can apply all the lotion, creams, moisturizers, etc to the skin to no avail, if its dying of thirst at the cellular level.
• Improves brain function and clear thinking
• Combats hunger and fatigue...good things to know if you're trying to lose weight!  Many toxins that assist in weight gain and retention can be flushed out with adequate water intake.
• Improves regularity (extremely important to good health and the topic for another whole post at a later time)
• Aids in digestion
• Can improve eye function (and how they feel) if you are severely dehydrated.

How much should you drink?

There are two easy rules of thumb to remember....

• Everyone should drink enough water so that they're urine is clear, or nearly so when they pee.
• How much will that take?  Simple formula- Plan to consume 1 oz. of water for every 2 lbs of body weight.  In other words, a person weighing 120 lbs, should be drinking right around a half gallon, or 64 oz. of water daily.

Yes, if this is new to you, in the beginning it will seem as though you spend all of your time in the bathroom.  It will soon pass (no pun intended) and your body will adjust and begin to make use of the fluid as it was intended to.

Nothing but WATER counts towards your goal!

Don't count coffee, tea, soda, juices, energy drinks, etc.  All of them contain other chemicals, compounds, sugars, sweeteners, toxins, etc. that your body has to digest, process and deal with.  Water is delivered directly to the needed cells!

Helpful hints-

If you are reading this, and you are like the average American, chances are, you are moderately to severely dehydrated EVERYDAY and likely have been for sometime if you are an adult!

• Take water with you everywhere!  Preferably in a reusable, eco-friendly, and safe bottle that you have purchased.  Do not, I repeat do not re-use or refill "bottled water" bottles. They were not intended for re-use and over time, leach highly toxic chemicals into the contents of the bottle.
• Trying to lose weight and think you are hungry? Try a tall glass of water (or 2) first.  It is entirely possible that you're dehydrated and your body is mistaking thirst for hunger.  Many of us have been "feeding" our thirst for years instead of "quenching" it!
• Have a mild headache, or feel a bit sluggish?  Again, try a tall glass of water or 2 first, then wait 20 minutes and see how you feel.  Remember, your brain is over 70% water.  How can it function well when not properly hydrated?  (More on hydration and organ function in a later post)
• Skin or scalp dry?  Look to your hydration first before exploring other possibilities.  Remember, moisturize first, from the inside- out!
• Last tip- drink the purest water you can find.  I used to distill my own for drinking purposes.We now have an artesian well.  A Brita or other filtration system can be a huge help if you have town or city water..  Drink the best, cleanest, purest you can find....and drink!
• DRINK!!!! To your health....cheers!

Things you should know from the start...

Because knowing them will make our journey together easier...

• I cook for many, many people and always have.  Some share my views of healthy lifestyle and living, some do not. I want to feed them anyway. That's why you will find a wide variety and selection of recipes here as this page develops and grows.
• For a great number of years, I fed my very large brood, usually on an amazingly small budget, and many of the ingredients used will reflect that.
• My kitchen is stocked with both the things that you would find in any average American, well stocked kitchen, as well as organic and non-organic whole foods.
• I am a HUGE advocate for raw foods eating...such a diet saved my very life, and is responsible for the transformation you see from the earlier pictures in my sidebar link (Transformation and the Power of I CAN!) to more recent ones, including the one on this blog, taken the day I first posted it.
• My recipes are usually composed as though you and I were sharing a cup of tea and visiting....filled with tips,  accompaniments, serving suggestions, garnishes, etc.  They tend to be chatty and conversational, as a rule.
• Because maintaining a healthy weight became so very important to me after my own lifestyle change 12 years ago, I always recommend using fat free (or reduced fat), sugar free, chemical free, and generally wholesome ingredients whenever possible.  These will appear in italics, but you, of course are free to use the "real McCoy" if you choose.
• When discussing topics other than food, I'll try to keep the language and terminology as simple as possible, again, conversational and down to earth. With a background in nursing, I know all the "big" words", but often find that  ideas and concepts are grasped more easily when we "keep it simple".
• If I am sharing with you about exercise, health, fitness, etc., it will be from first hand knowledge or experience.  I cannot, in good conscience, share with you what I do not know to be 100% true myself.  If giving an opinion, I will let you know that it is exactly that.
• I AM EXCITED....to finally have an outlet for all that I have learned and/or experienced and benefited from these many years!

Getting to know you...or me, as the case may be.

The following was originally written, and subsequently attempted to be posted in the "About me" section of this page...But apparently, I was supposed to express myself in "1200 characters or less"  Seriously?  Maybe its not too late to look into this whole "brief and succinct" thing.  I'll think about  it.

---------------------------------------------------------------------------------------------------

I am going to keep this as simple and un-poetic as possible. Just the facts or the "stats", as it were to help you understand a bit better who, and what I am, and what I am about.
I am a creature of passion, in my pursuits, in my thoughts, and even in my speech.  I am prone to the use of superlatives, as are most of my offspring now that I think of it.  We all tend to live, think, and talk just a wee bit larger than life.
I am passionately loving, nurturing and protective (Mama Bear), as well as very capable of being passionately angry and indignant when wronged, or others I care for are hurt.
I am a thinker.  I think about, scrutinize, analyze, and ponder...everything...nearly 24 hours a day, yep....I'm pretty sure even in my sleep!
I am a born nurturer and caregiver....and that has spawned my pursuit of many passionate interests.  The need to make things somehow better for myself, my family, another or others, compels me to seek applicable knowledge and solutions.


I am excessively, happily married to an amazing man, whom I am thankful for every day.
I am the mother of 7 children (6 living)...
Grandmother (Nana) to 5 pretty incredible grand kids and 3 step-grandchildren, and one great-granddaughter (with another one due soon!)
Oh my gosh...I just re-read what I wrote.  Is that even possible??


In my life I have been/done the following (some for weeks or months, some for a few years and some for decades)


Ready? Here we go...
 Wife, mother,waitress/short order cook, geriatric nursing, fitness trainer & diet counselor, La Leche League leader (breast feeding support, counseling and advocacy), lay midwife & birth coach, home school mom (25 years), home school group founder and leader, home school advocate at the legislative level, tutor of special needs homeschoolers, president and general manager of two vinyl siding a replacement window companies, homeopath, amateur herbalist, organic gardener, trained/certified raw & whole foods nutritionist, telemarketing company general manager, business to business telemarketer, licensed nail specialist and salon owner. Now, currently (as my full time, paid, day job), salesperson and general goddess at a small, family owned stove & fireplace shop.


Whew! Longer than I intended, but I did warn you in another post....brevity is NOT my strong point!  Oh....and I might have forgotten to mention, I am every inch a Gemini, and for those of you who know the sign, that in and of itself, explains A LOT!


Its a pleasure to meet you!

Why are we here?

No....not "here" as in the big eternal "why are we here?"  I meant specifically, on this page.


Well...one of us is here because she is passionate about many things in this life, and has pursued the acquisition of knowledge, information, training, education, and first hand experience (wanted or unwanted) pertaining to most of those passions.


That one of us, is me. 
At this point, you are probably only here because I invited you, or pleaded with you to visit and you grew tired of listening to me whine and succumbed! 


At this stage of my life (in my mid 50's), I have so many goals and things that I'd like to accomplish, and to be honest with you (and I always will be), I feel as though my head will burst if I don't begin to find an outlet for all of this accumulated data and life experience!  I have been driven for many years by a desire to see people live-

• Simpler
• Healthier
• Happier
• Enriched
• And more informed lives.

So... therein lies the real purpose behind my writing. It is primarily selfish.  I need, NEED to share some of the tools, and skills, and knowledge I have gathered over a rich lifetime, and primarily in the last 30+ years regarding holistic health and alternative healing, cooking, recipes of all kinds, ranging from good old fashioned comfort foods to vegan/vegetarian offerings.  Fitness and exercise, and on some days...whatever I need to get off my chest!


In the days, weeks, and months to follow, I will be posting daily (or nearly so), recipes, tips, fitness plans, and more. I hope you visit often.


So welcome family, friends, and strangers. 
 I will warn you up front....I am strong-willed, opinionated, and some times rambling... brevity has NEVER been my strong point!  But look on the bright side....you are free to check out any time you like...I am stuck with me!!