<![CDATA[Passionately Healthy - Blog]]>Wed, 20 Sep 2017 20:02:24 -0600Weebly<![CDATA[Distracted Eating]]>Fri, 13 Jan 2017 04:22:36 GMThttp://passionatelyhealthy.net/1/post/2017/01/distracted-eating.htmlPicture
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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<![CDATA[Happy New Year Resolution!!]]>Thu, 05 Jan 2017 04:17:18 GMThttp://passionatelyhealthy.net/1/post/2017/01/happy-new-year-resolution.htmlPicture
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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<![CDATA[Health Coaching]]>Mon, 12 Dec 2016 00:09:26 GMThttp://passionatelyhealthy.net/1/post/2016/12/health-coaching.htmlPicture
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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<![CDATA[Water Intake]]>Wed, 30 Nov 2016 04:05:25 GMThttp://passionatelyhealthy.net/1/post/2016/11/water-intake.htmlPicture
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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<![CDATA[I'm No Longer A Slave]]>Wed, 23 Nov 2016 02:16:16 GMThttp://passionatelyhealthy.net/1/post/2016/11/im-no-longer-a-slave.html
This week’s inspiration is a worship song that I have sang many times but the last time we sang it at church it brought tears to my eyes. No Longer Slaves by Bethel Worship is absolutely a beautiful song and is filled with scripture.

I’m no longer a slave to fear
I am a child of God
I’m no longer a slave to fear
I am a child of God

You unravel me with a melody
You surround me with a song
Of deliverance from my enemies
Till all my fears are gone

From my mother’s womb
You have chosen me
Love has called my name

I’ve been born again into Your family
Your blood flows through my veins
You split the sea so I could walk right through it

My fears were drowned in perfect love
You rescued me so I could stand and sing
I am a child of God

God sent his one and only son to die on the cross for us and once you are led by the Holy Spirit you never have to be a slave to fear again (Romans 8:14-15). God is in our presence, He will save us and rejoice over us. He will exalt over us with loud singing (Zephaniah 3:17). God rescues us from our enemies and delivers us from violence (Psalm 18:48). God made each one of us in our mothers’ womb. We are fearfully and wonderfully made (Psalm 139:13-14). God used Moses to split the sea for the children of Israel, to save them from the Egyptians (Exodus 14:21-29). These are some scriptures that I found in the song.

In this song you can replace the word “fear” with any word or phrase. I have currently replaced the word “fear” with the word “conforming”. I am not going to be who society says I should be, I am going to be the woman that God says I should be. Being a woman of God is not an easy task, Satan will do his very best to hold me back. But this song reminds me that I am no longer a slave.

Worshiping the Lord in song is my favorite way to worship. When I sing, whether at church or in the car on my way to work, I can feel God’s presence. I am untouchable when I worship our good Lord.

God created us for a purpose and we just need to listen to God to figure out what our purpose is. God has chosen us all to speak his Word to others but God has specifically chosen me to help others become healthy. Satan is going to do all in his power to hold be back but I will not let him.

Jesus’ blood is in each of our veins. If you are able to track back your heritage far enough back you will find that you are related to Jesus somehow. That is a great thought, just envision being a distant cousin of Jesus. 

God saved the children of Israel by saving them from the Egyptians. God will save you too, you just have to let him.
  • What has God called your to do?
  • What has God saved you from?
  •  What are you no longer a slave to? 

Have a wonderful and blessed week

-Kara 

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<![CDATA[Overcome Depression This Holiday Season]]>Wed, 16 Nov 2016 01:48:47 GMThttp://passionatelyhealthy.net/1/post/2016/11/overcome-depression-this-holiday-season.html PictureThese pups are who cheer up our family.
Tis' the season right? With Thanksgiving being the start of the holiday season the depression associated with the holidays starts to set in. If you struggle with depression around the holidays I pray that you take this post to heart and get a jump start on managing it now.

Depression seems to be more prevalent during the holiday season. The holidays are filled with family, decorating, cooking, shopping, parties, happy couples and everything else “perfect”, nothing better! Except that all these things come with stress.

Nobody’s family is dysfunction free. There is always a mom who wants to know why you don’t have a significant other or, my personal favorite, why you haven’t made her a grandmother. We all have those family members who do not talk to each other and you have to play the messenger or sit while they awkwardly avoid each other.

  • Tell your family “NO”. You do not have to take part in every family event during the holidays. 

  • Remember that every family has their issues despite what you see on social media. 

  • Be prepared and have a plan. Anticipate the questions or the awkwardness and know how you want to respond. 

If you are hosting Thanksgiving or Christmas this year than you can expect to cook. The turkey or ham takes hours of time in the oven and then you have to make side dishes and desserts. Who has the time, money or energy to make that all happen. I know I sure don’t.

  • Start a couple days in advance. Make your pies and desserts early, they are easy to warm up in the oven while you eat dinner. 

  • Ask that everyone who comes brings a side dish. This is my plan. My mother-in-law makes the best sweet potatoes and my mom makes a killer green bean casserole. I may ask if one of our brothers will bring rolls. Don’t do everything and let’s be honest there are somethings that just taste better when someone else makes it. 

  • Order a pre-made meal. Our local grocery store will make the meal for you. You pick what you want and how many you need to serve.

Decorating, shopping and parties are supposed to FUN! Stress is what they bring, you expect to have a Pinterest worthy fall and Christmas decor or the perfect gift for every person you ever met. Oh parties… everyone has them and they consume every weekend from Thanksgiving to New Years.

  • Do what is fun for you. I love to decorate but I can guarantee that my home is not Pinterest worthy. Last Christmas I made our Christmas stockings by hand. My family picked their fabric and I made the stockings from my own pattern. They don’t color coordinate and they aren’t perfectly sewn but we had a blast. 

  • Get started on your shopping early. I start thinking about gift ideas as early as July and have my shopping done by the end of November. Shop online and you don’t have to deal with the crowds. I will have things shipped to the store (free shipping) if possible. 

  • Tell your family that you are only shopping for your kids, spouse, or immediate family only. Take the pressure off yourself. 

  • Do not go to every party. Just pick a couple that you truly believe that you will have fun at. You don’t need to please everyone.  

Let’s talk about those happy couples that you see walking hand-in-hand shopping at the mall, what you don’t know is they just had an argument in the car on whose house they are going to for Thanksgiving dinner or who they will be with on Christmas morning. Every couple fights and every couple has two or more families they have to see during the holidays and that will stress anyone out. Or you look at them and realize that you are alone this year because of a break-up, a divorce or you lost a loved one.

  •  Be realistic. The holidays are stressful but you have your spouse and your kiddos and they matter most, compromise on everything else. 

  •  If you are alone this year for whatever reason find a support system. Stay with your parents for a few days or find a couple of friends who are in the same boat and have a girls’ night, guys’ night or combine the two. 

  • Reach out to your church and join a small group. Volunteer at the local food bank or homeless shelter. 

Ultimately, the holidays can be a stressful time of year for anyone. Know your triggers and do something for yourself to make you happy. One of my favorite things to do is to curl up on the couch with my pups and drink a nice warm cup of coffee. I also love early mornings on the back porch listening to the quiet. You may enjoy a hot bath or crafting. Whatever it may be do it just for you.

If you feel that you are unable to control your depression please talk with your doctor. Maybe talking with a professional during this time will help you. There is nothing wrong with seeking professional help but you don’t have to tell anyone if you don’t want to.

Overall, the holidays are tough and nobody will handle the stress and pressure that come with the holidays the same way. Do what is right for you, do what is right for your family.

Comment below and follow me on Facebook, we will have open discussion about our struggles. Let’s support each other.

Have a wonderful and blessed week.

-Kara


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<![CDATA[6 Tips To Keep Eating Under Control This Thanksgiving]]>Wed, 09 Nov 2016 03:51:31 GMThttp://passionatelyhealthy.net/1/post/2016/11/6-tips-to-keep-eating-under-control-this-thanksgiving.htmlPicture
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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<![CDATA[5 Steps to a Successful Exercise Challenge]]>Wed, 02 Nov 2016 00:50:42 GMThttp://passionatelyhealthy.net/1/post/2016/11/5-steps-to-a-successful-exercise-challenge.htmlPicture
What makes an exercise challenge so appealing? These challenges typically have a picture of a guy with great abs or a girl with a nice butt and a 30 day or six week time frame. Challenges are easy and fun to do with your friends and they pose as a great support system. 

Unfortunately, exercise challenges just do not work for everyone. No two people are made the same way so doing the same exercise challenge as your best friend will not give you the same results. 

Exercise challenges can be a great way to evolve your workout and build a habit if done correctly. There are 5 steps that you need to take to ensure an exercise challenge works for you. 

Build a Habit

Ask yourself if this is something that you will continue with long term. If the answer to that question is no then the challenge may not be for you. You may get fantastic results after 30 days of upping the number of squats you do each day but the minute you stop, those toned legs will start to disappear. Just remember if don’t use it you lose it. You can change any exercise challenge to meet your needs. You may not add 1 squat a day to your routine for the rest of your life but you just may be able to do 10 squats a day 3 days a week. 

Match Your Exercise Level


If you decide to do a squat challenge think about how many squats you can do. If squatting is not a regular part to your routine then you need to start small and work your way up. Know your body! Pain is your body’s way of telling you that you are pushing too hard and injury is counterproductive to your goal. 

Include Rest Days

The purpose of a challenge is to work a specific group of muscles and when you work those muscles they will start to break down. During a rest period the muscles will rebuild themselves to become stronger. If you do not allow those muscles to rest they will not rebuild and will start to deteriorate producing the opposite results of your goal. Over working muscles can lead to injury or a burnout which can be discouraging. Build rest days into schedule and enjoy them!

Make a Schedule

If you have committed to a challenge that does not work with your busy schedule then adjust the challenge. The challenge must fit into your schedule for you to stick with it. 

Support System

Having a strong support system is always a plus. They help keep you motivated and keep you going. 

14 And this is the confidence that we have toward Him, that if we ask anything according to His will He hears us. 15 And if we know that He hears us in whatever we ask, we know that we have the requests that we have asked of Him (1 John 5:14-15). I have strong faith in the Lord and because of that faith the Lord answers my prayers that align with His will. God gave us our bodies and it is our duty and His will that we take care of them. He will help us along the way and give us the spiritual support we need. 

Find a friend, a neighbor, a spouse or a family member to do the challenge with you (at their own pace of course). Tell each other your goals and keep each other accountable. 

Join a social media group to discuss your progress, your success or you struggles. People who are doing the same things you are tend to be extremely supportive. Follow me on Facebook and see what exercise challenge I have started and we can do it together. 

Let's Recap

The purpose of an exercise challenge is to build a habit that you will stick with long term. If you want to succeed you may need to alter the challenge or create your own that fits your needs. Lastly, don't forget your support system.




Please comment below if you have any tips or tricks that you use to succeed at an exercise challenge, I would love to hear them. If you need help starting or altering a challenge to fit your needs I would love to help you.

Have a wonderful and blessed week!

-Kara 

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Here is an example of a challenge that will be easy to modify and includes rest days.
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This challenge is also easy to modify but has more complex exercises.
If you have any questions about the examples just leave a comment and I will respond soon. 
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<![CDATA[The Wonderful World of Blogging]]>Sun, 30 Oct 2016 03:39:05 GMThttp://passionatelyhealthy.net/1/post/2016/10/thewonderfulworldofbloggin.htmlPicture
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

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