Insurance Blog of Florida

OK, I know…eating better is something that we all say we will do but most of us don’t. I love a hamburger and fries just as much as the next person but realize that I shouldn’t have that every day. Now, there was a time that the local drive thru was lunch for me…most days. Not a healthy way to live, I know.

Step one to achieving better health is to eat better. I have learned the hard way that you can exercise all you want but you can’t outrun bad eating habits. And to be honest, running the morning after a dinner of pizza is not a comfortable experience!

So, as always – I am here to help. I found some suggestions to help you change the way you eat.

Here goes:

Eat Healthy: Ways to Improve Your Diet
By: Amy Brantley

Increase Your Fiber Intake
Adding high-fiber foods into your diet provides you with slow-burning carbohydrates to sustain your energy levels throughout the day, keeps you feeling fuller longer so you’re less likely to snack mindlessly, and helps your body move LDL or bad cholesterol through the bloodstream and into the liver to be eliminated.

Consider swapping your current breakfast for whole-grain cereals that have at least 6 grams of fiber per serving or slow-cooked oatmeal. Add a handful of almonds for additional fiber and a dose of healthy, monounsaturated fat. If you don’t have time for breakfast, choose salads for lunch or dinner to get your fiber from vegetables.

Replace Soda with Water
Soda is full of sugar and diet sodas often contain sodium that can push you over the daily recommended amount if you drink enough of it. If you’re a serious soda drinker, start by alternating one glass of water for every soda you drink.

Water helps flush toxins out of your body and keeps your body hydrated. Gradually increase the ratio of water to soda until you’re drinking all water during the day. If the lack of taste bores you, choose flavored or vitamin waters, but keep an eye on the calories on sugar in each if you’re trying to lose weight.

Choose Quality Snacks
Making better snack decisions not only improves your diet, but helps you maintain more even energy levels throughout the day. Avoid the afternoon energy crash that results from reaching for the quick fix that makes your blood sugar soar. Pair apple slices with low-fat yogurt and even a few walnuts and you’ll also be sneaking in more fiber, calcium and selenium.

Drink Your Breakfast
Whether you make one at home or get one on the run, smoothies are an easy, not to mention portable, way to fuel your body when you haven’t got time to eat a proper meal. Use low-fat milk or your favorite milk substitute, low-fat yogurt, and your favorite fruits-fresh or frozen-to start your day. Try mixing in protein powder or flax seed to boost your fiber intake and get a few more omega-3 fatty acids in.

Eat More Whole Foods
Processed foods can be convenient time savers but they can also be full of added sugar and salt. Whenever possible, choose whole foods like fruits, vegetables, grains and lean sources of protein. When you do buy processed foods, look for healthier or all-natural alternatives, especially when it comes to snacks. The fewer ingredients on the label, the closer to whole the product is.

Find Alternatives for Sugar and Salt
Season your food and beverages after tasting and consider using fresh or dried herbs in place of salt. Honey, agave nectar and stevia are all-natural alternatives to sugar and while not all of them are calorie free, they’re generally sweeter than sugar, so you use less to achieve the desired level of sweetness.

I’m telling you – this lady gives some awesome advice. I’m sharing another blog that she posted about getting out of that “rut” that you may be in. It’s great advice! Please share it!

Feeling down is one of those states of mind that I see way too often. I’m not underestimating real issues such as depression and other health concerns; however, I also know that the term ‘feeling down’ might just be a little overused these days. I can understand. With the impact of the economic climate on jobs, housing and everything else, it is natural that at some point we just feel exhausted and like giving up.

Well, if that is your case, I am speaking to you today. The truth here is that while OK to take a break to renew our spirits and to recharge the physical and mental health; it is not healthy to allow ourselves to fall on the ‘feeling down’ trap. I think it is especially important to think very clearly about the realities of our states of mind and start grabbing the bull by the horns.

Pay close attention to your feelings and emotions. If you find yourself feeling ‘down’ way more often that you’d like and provided that there are no physical or mental health issues; then it is time to wake up and smell the coffee. Bottom line: life goes on while you are feeling sorry for yourself. Granted; there is a lot of stuff happening that you may not have control over. I agree. But the key point is that there are many other things that you DO have control over. Start with you! When you start to feel better, the whole panorama starts to change. Here are a few of my ideas on this subject; I use the acronym TBA…Trust, Believe, Accept.

Trust: in order to move forward you have to trust that you have what it takes to move forward. That simple. You have to trust that circumstances can be changed and that your intuition and wisdom can lead you to greener pastures.

Believe: believe in yourself. Sounds corny and almost cliché but the reality is that if you do not believe that you are unique, special and already possess the talents necessary, nobody will.

Accept: Accept and love yourself the way you are. It is important because so many people wish they were someone else, or that they had what someone else has…Also, accept that there are some things that you cannot control (death, some illnesses, for example.) Ultimately you do have control over yourself, your attitude towards life and towards change and finally, you need to acknowledge that there is always a choice.

Although these TBA principles overlap a little, it is important to me to name them individually. I strongly believe that when you love and accept yourself; when you believe that you have the power to change things and when you acknowledge that you have a chose; you will feel empowered to make things happen and as far as I know; forward action is the best medicine for feeling down. If you are busy doing, creating, moving; you probably don’t have time to feel down. Plus, feeling active goes hand in hand with being alive and what better feeling that knowing you are doing what you were meant to? By your choice and by your own calling. Start today, start right now; ask yourself whether this feeling of being ‘down’ is real and has real merit or whether it is a reflection of a state of mind that shows inaction, helplessness and despair. There is always a choice and I urge you today to choose to get out of the rut.

If you find that you are down and don’t know how to get unstuck; life coaching might be for you.

© 2010 Maria Martinez

Maria Martinez is a Professional Life Coach; she works primarily with individuals seeking to identify areas in which they want to increase their level of awareness and take life to the next level. By providing support and accountability, individuals reach higher and greater goals; balance life at work and at home; and enjoy time doing things they most love. ‘Create the life you want; Start within.’

For more information about Maria Martinez and coaching services go to www.inneractivecoachingonline.com or via e-mail: inneractivecoaching@gmail.com

You may, or may not be, surprised to know that we indeed have gangs in Polk County. In fact, we have as many as 18 gangs with approximately 2500 members. A gang is classified as three or more people who have common signs, symbols or colors. There is no stereotypical gang member; they are all different races, ages and come from different economic backgrounds. When thinking of today’s gang member, one shouldn’t look to the movie “Boyz n the Hood”; just take a look down the road. They are all around us, sometimes going undetected until they do something to grab the attention of local law enforcement.

The gangs in Polk County aren’t structured as well as gangs from L.A., Chicago and Atlanta; this is largely due to the Polk County Sheriff office’s determination to not let this get out of control. It is imperative that our communities be on the lookout for gangs and be vigilant in reporting any suspicious activity.

Studies have been completed to learn WHY people join gangs. The most common answer was to gain acceptance and love. Here is where you come in – who are the people, especially children, in your home or life that are at risk for joining a gang? This can be any child, as young as 8-10…yes, 8-10 years old. This can be your nephew who is being raised in a single parent home or your cousin that comes home and spends hours alone before a parent gets home. Get involved!!! Spend time with them; go for a walk, go to a movie, play a game of basketball or just hang out. You’d be surprised to know the impact YOU can make on another person’s life.

I will leave you with a common sense thought from a former gangster: It’s so easy for a kid to join a gang, to do drugs… we should make it that easy to be involved in football and academics. –Snoop Dogg