~Barefoot Diabetic
Thursday, December 12, 2013
Better Late Than Never! Turkey Trot 2013
All right, I know it's been GRIPS of time since I posted, and here I am posting photos from a truly cool event at which myself and hubby Wendell volunteered on Thanksgiving day (tending/guarding bananas). (LOL) Well, it was nice being able to do our part! Check out these photos. More to come in the following months of fun, athletic events.
~Barefoot Diabetic
~Barefoot Diabetic
Wednesday, June 5, 2013
Chubby Ain't A Bad Thing...
As a former (and not so former) overweight woman, I've lost weight DOZENS of times. I think where many of us fail in the weight loss game is that we figure when we reach our goal weight, we're "cured." We have a tendency to think the excess pounds gained from overindulgence and sedentary lifestyle will not reappear. Unfortunately, the odds are against we chubby folks in maintaining the weight loss we so rigorously obtained.
One reason that we fall off the wagon is boredom with the routine we established in reaching our goal. The thought of eating that veggie salad as opposed to GREASIN' on a steak can be more than we can bare. So...a steak it is (but only this one time). (LOL) And then the indulging happens more often than not, larger clothes are purchased, and we're back at square one. Bad habits die hard.
It is critical that we keep it moving! I'm not gonna lie to you. There are times when even I find myself frequenting fast food venues more often than not. However, because I teach 4 hours of Zumba per week, I have been able to not only maintain an overall 60-pound weight loss, but am within striking distance of my goal weight. But weight loss is not the end of the journey. It's obtaining the physical fitness you desire (which may not necessarily be the fitness level / look that others have pictured). It's all about YOU, and where YOU figure YOU want to be. That may be a size 16. If you feel good about being that dress size, don't let anyone else convince you otherwise. But remember, it's your body that takes you places you want to go, and if you're not physically fit enough to get there on your own two feet: YOU AIN'T FIT!
Devote yourself to 30 minutes a day doing something physical. Try a Zumba class! There are several different types of Zumba, so don't say it's not for you. Start small as to not feel discouraged. Get physical. :-)
Eat / Drink / Be Merry (BUT MOVE YO' BOOTY!)
The Barefoot Diabetic
One reason that we fall off the wagon is boredom with the routine we established in reaching our goal. The thought of eating that veggie salad as opposed to GREASIN' on a steak can be more than we can bare. So...a steak it is (but only this one time). (LOL) And then the indulging happens more often than not, larger clothes are purchased, and we're back at square one. Bad habits die hard.
It is critical that we keep it moving! I'm not gonna lie to you. There are times when even I find myself frequenting fast food venues more often than not. However, because I teach 4 hours of Zumba per week, I have been able to not only maintain an overall 60-pound weight loss, but am within striking distance of my goal weight. But weight loss is not the end of the journey. It's obtaining the physical fitness you desire (which may not necessarily be the fitness level / look that others have pictured). It's all about YOU, and where YOU figure YOU want to be. That may be a size 16. If you feel good about being that dress size, don't let anyone else convince you otherwise. But remember, it's your body that takes you places you want to go, and if you're not physically fit enough to get there on your own two feet: YOU AIN'T FIT!
Devote yourself to 30 minutes a day doing something physical. Try a Zumba class! There are several different types of Zumba, so don't say it's not for you. Start small as to not feel discouraged. Get physical. :-)
Eat / Drink / Be Merry (BUT MOVE YO' BOOTY!)
The Barefoot Diabetic
Tuesday, April 23, 2013
When Parts Rebel!
Becoming aware of one's body parts is both a bad and a good thing. For years, I've been in negotiations with various organs and limbs. Through dance, I've been able to mitigate the damages which wear and tear has wrought on my frame!
A bad part of knowing your body parts are "there" might mean you're in pain. One isn't normally aware of the bits and pieces of the body unless something unusual is occurring. There are solutions to discomfort through not only medication, but gentle movement. Only do what YOU feel as though your body will allow without injury! I often tell my class members to modify their stretches as they know what they are capable of doing (or not). As I've stated before, your instructor may know how to do splits, but don't YOU do them if you're not able to get up without assistance after doing them! (LMBAO)
However, one of the best things about awareness is when parts are feeling well-rested, trained, and disciplined to move the way you want them to. Being consistent in exercising, stretching, and resting is essential to an overall sense of well being. Your life in general flows so much easier when your body parts are cooperating with each other.
Why Zumba? It not only brings coordination and physical fitness, but a spirituality in dancing with those who, in turn, are seeking a higher level of fitness. Not using dumbells, Bosu balls, or ropes, we are able to achieve a positive body image through movement! There's also a mental exercise in creating choreography that is fun to dance to. When you think about it, remembering dance movements is a form of re-training the brain to think in sequence. Not bad! :-)
Encourage your body to move; even if it's just reaching for the remote control. (lol) But, I'd prefer to see you in my Zumba class swinging and swaying to great music, and socializing with friends.
The Barefoot Diabetic
A bad part of knowing your body parts are "there" might mean you're in pain. One isn't normally aware of the bits and pieces of the body unless something unusual is occurring. There are solutions to discomfort through not only medication, but gentle movement. Only do what YOU feel as though your body will allow without injury! I often tell my class members to modify their stretches as they know what they are capable of doing (or not). As I've stated before, your instructor may know how to do splits, but don't YOU do them if you're not able to get up without assistance after doing them! (LMBAO)
However, one of the best things about awareness is when parts are feeling well-rested, trained, and disciplined to move the way you want them to. Being consistent in exercising, stretching, and resting is essential to an overall sense of well being. Your life in general flows so much easier when your body parts are cooperating with each other.
Why Zumba? It not only brings coordination and physical fitness, but a spirituality in dancing with those who, in turn, are seeking a higher level of fitness. Not using dumbells, Bosu balls, or ropes, we are able to achieve a positive body image through movement! There's also a mental exercise in creating choreography that is fun to dance to. When you think about it, remembering dance movements is a form of re-training the brain to think in sequence. Not bad! :-)
Encourage your body to move; even if it's just reaching for the remote control. (lol) But, I'd prefer to see you in my Zumba class swinging and swaying to great music, and socializing with friends.
The Barefoot Diabetic
Tuesday, March 19, 2013
Watch That Shake(r)!
I LOVE salt. Unfortunately, it's very unhealthy for me as it increases my blood pressure. I've done some reading in the nutrition section of Group Health Cooperative's Northwest Health magazine to come up to some solutions to a troubling problem that not only affects my health, but the health of many others.
Sodium IS salt, so don't be fooled! A small amount of salt (sodium) is needed to maintain our body's electrolyte balance. A healthy amount as recommended by the United States Department of Agriculture (USDA) is 2,300 mg daily. Only 1 teaspoon of sodium is recommended per day. A typical diet consists of 3,400 mg for an average adult. Way too much, for sure. Packaged, processed, and restaurant foods can be PACKED with sodium. It all adds up! "Fancy" salts (sea salt, etc.) IS salt! Again, don't be fooled!
Those with high blood pressure should not have more than 1,500 mg of sodium a day. Half the U.S. population and those aged 51 and older are included in this group. People of any age who are African American or have hypertension, diabetes, or chronic kidneys disease can have a higher risk of detrimental effects from overconsumption of salt. I know I'm quite guilty of intaking far more than what is recommended.
Look at the numbers. With prepared foods, pay close attention to the "%-Daily Value" column of the Nutrition Fact label. A food which supplies 5 percent or less of your daily sodium is considered low-sodium. Avoid items with 20% or more per serving.
Baked goods: Be aware that additives in bread and pastry can be very high in sodium! Baking soda contains 1,250 mg of sodium. Using a corn tortilla is a wise choice for bread when preparing a sandwich. Cottage cheese has 900 mg of sodium per 1 cup serving. I wouldn't have thought that even healthy-type foods can contain hidden salt. Wow! The truth is very empowering.
Highly salted condiments include (but not limited to): Seasoning packets; commercial salsa; oyster sauce; miso, and soy sauce. Use with caution.
Be easy with that shake(r). Pre-measure about one-quarter teaspoon of salt into a small shaker that you carry along with you for meals. This will assure no more than 600 mg of sodium will be consumed over the span of a day. Lets face it, when the salt is gone, you shouldn't go running for any more!!!
Do your research on the foods you find delicious and eat regularly. It's not that you can't have them, but as with medications, you need to be aware of the risks versus benefits when eating them.
Your Barefoot Diabetic,
Korliss
Sodium IS salt, so don't be fooled! A small amount of salt (sodium) is needed to maintain our body's electrolyte balance. A healthy amount as recommended by the United States Department of Agriculture (USDA) is 2,300 mg daily. Only 1 teaspoon of sodium is recommended per day. A typical diet consists of 3,400 mg for an average adult. Way too much, for sure. Packaged, processed, and restaurant foods can be PACKED with sodium. It all adds up! "Fancy" salts (sea salt, etc.) IS salt! Again, don't be fooled!
Those with high blood pressure should not have more than 1,500 mg of sodium a day. Half the U.S. population and those aged 51 and older are included in this group. People of any age who are African American or have hypertension, diabetes, or chronic kidneys disease can have a higher risk of detrimental effects from overconsumption of salt. I know I'm quite guilty of intaking far more than what is recommended.
Look at the numbers. With prepared foods, pay close attention to the "%-Daily Value" column of the Nutrition Fact label. A food which supplies 5 percent or less of your daily sodium is considered low-sodium. Avoid items with 20% or more per serving.
Baked goods: Be aware that additives in bread and pastry can be very high in sodium! Baking soda contains 1,250 mg of sodium. Using a corn tortilla is a wise choice for bread when preparing a sandwich. Cottage cheese has 900 mg of sodium per 1 cup serving. I wouldn't have thought that even healthy-type foods can contain hidden salt. Wow! The truth is very empowering.
Highly salted condiments include (but not limited to): Seasoning packets; commercial salsa; oyster sauce; miso, and soy sauce. Use with caution.
Be easy with that shake(r). Pre-measure about one-quarter teaspoon of salt into a small shaker that you carry along with you for meals. This will assure no more than 600 mg of sodium will be consumed over the span of a day. Lets face it, when the salt is gone, you shouldn't go running for any more!!!
Do your research on the foods you find delicious and eat regularly. It's not that you can't have them, but as with medications, you need to be aware of the risks versus benefits when eating them.
Your Barefoot Diabetic,
Korliss
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