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Hayseeds Creative

Enhancing Lives

Category: Weightloss

Why 10,000 Steps?

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I used to think 10000 steps a day was more than I could handle—some days I barely logged a thousand steps. Really! I wasn’t walking a lot. I was going from my home to my car, then parking close to the door at work and to my sedentary desk job. At the end of the day the process would be done in reverse. I thought I was getting enough steps in —I swam at the pool and I rode my bike but that was about it. The health club I belonged to held a month-long 10,000 steps challenge for the members. I admired my friends who monitored their steps on their smart watches, and logged in impressive numbers of steps throughout the challenge. The concept was interesting, but with my schedule, I just couldn’t seem to bypass 5,000 steps in one day.

Then I got a new job. It required me to be on my feet most of the time working with customers. Suddenly, my feet hurt. I needed better shoes. I quickly found out shoe choices were a hot topic among my coworkers. The better the shoe for walking, the less you ached at the end of the day! I quickly found good sneakers. Soon I was logging more than 10,000 steps a day. A lot more. Most days I would log 22,000 steps.

I had always wondered why experts chose 10,000 steps. I discovered for me, 10,000 was equal to walking about five miles—so I became more active. Yay! But my research also shows there’s science behind the actual number.

  • A study in JAMA Neurology found a possible link between walking 10,000 steps per day and a reduced risk of developing cardiovascular disease, 13 types of cancer, stroke, and heart failure. 
  • Research indicates a link between walking and improved mental clarity and the creative flow of ideas.
  • A study of over 72,000 people found that walking 9,000–10,000 steps per day may reduce the risk of death by more than a third.
  • Walking an extra 10,000 steps per day can burn 2,000–3,500 calories per week, which could lead to weight loss depending on your weight and exercise intensity.

I still try to get in 10,000 steps per day, no longer for health reasons but because I enjoy it and my canine companion does too!

TIPS TO AVOID PROCESSED MEAT 

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If processed meat products are part of your diet, you can take steps to reduce or eliminate them.

  • Read the label. Check the ingredient list for words like nitrate, nitrite, cured or salted. If you spot these words, it’s a processed meat and should be avoided.
  • Be an educated buyer. Even meats labeled “uncured” still can have nitrates and nitrites in them.
  • Skip nitrate-free meats. These meats may have less nitrates and nitrites, but they’re not nitrate-free. When you eat these foods labeled nitrate-free, your stomach actually turns some nitrates into nitrites. And some of these nitrites can then form cancer-causing substances in your body.
  • Reduce portion sizes of processed meats and eat less frequently.
  • Choose a plant-based diet most often and have some meatless days.

Think outside the box. Eating less processed meat is easier than you think. Here are some healthy swap tips to get you started.

  • Add grilled chicken, hard-boiled egg, beans, tofu or flaked tuna to your salad instead of cubed deli meat.
  • Order a grilled chicken or fish sandwich instead of a deli sandwich.
  • Add vegetables to your omelet instead of bacon, ham or sausage.

Keeping a food log can help you be more mindful of just how much processed meat you are eating. Be sure to carry healthy substitutions like hummus and vegetables that can replace that deli sandwich. Once you become of aware of your eating habits and start choosing healthier foods, reducing and even eliminating processed meats from your diet will become easier.

Healthy Eating Does Not Have To Be Hard!

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It’s true! Now that we are on our R3 challenge, here’s a great recipe for healthy eating!

I’ve learned that I can’t trust the beef in the grocery stores. Our Publix does not sell USDA Prime anymore because it’s just too expensive with today’s economy. I insist that my beef be:

  • USDA Prime or High Choice 
  • Raised here in the US with:
  • No Antibiotics EVER and……
  • No Hormones EVER and….
  • Grass fed

If you eat beef, and want to learn about a great resource that I trust, let me know and we’ll get you the proper info.

Top 5 Triggers for Leaky Gut:

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  1. GMO Foods. They are laced with pesticides and viruses that get transferred to our bodies. Overwhelming research shows that GMO’s cause not only leaky gut syndrome, heightened food allergies, autoimmune disease, and a number of inflammatory health issues. Go organic as much as possible.

2. Antibiotics. Antibiotics, steroids, over the counter pain relievers can irritate the intestinal lining and damage protective mucus layers. This irritation can start or continue the inflammation cycle that leads to intestinal permeability.

3. Gluten. Gluten can irritate leaky gut syndrome by damaging the gut lining, making it more porous and susceptible to leakages. Gluten can also cause inflammation in the gut, further contributing to the leaky gut syndrome.

4. Processed Sugar. Sugar reduces beneficial bacteria leading to a leaky gut syndrome. Sugar feeds yeast or which leads to Candida overgrowth, which can lead to Leaky Gut.

5.  Dairy. A majority of people are sensitive to dairy and they don’t even realize it. This means that they cannot digest the proteins (casein and whey) or sugar (lactose) found in milk. If your body cannot digest these, then it causes intestinal distress. Over time, continued consumption of dairy may cause damage to your gut.

When was tested for food allergies, that’s when I learned that I am highly allergic to WHEY PROTEIN.The stomach pain I was experiencing was my body was working overtime internally, to deal with it. Leaky Gut is more common that we realize. It pays to pay attention to what we are consuming and to what our body is telling us!

Balance is key

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Millions of North Americans should be concerned about keeping their blood glucose levels in balance for optimal energy and wellness. Understanding what blood glucose is and what it does in your body is key to helping you and your customers understand your wellness needs.

Glucose is the main form of energy your body uses. The carbohydrates you eat end up breaking down into glucose for your body to use. It is carried to your cells by the bloodstream. Insulin helps move glucose from the blood into the cells so it can be used for energy. When you blood sugar is balanced, your energy levels are stable throughout the day. We have improved concentration and focus and are less likely to experience mood swings or other similar negative effects. Eating a balanced diet supported with supplementation and staying active helps your body use glucose efficiently, keeping you energetic and healthy!

It’s all about choices

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The R3 Weight Loss Plan is an easy-to-follow lifestyle that allows you to eat foods you already enjoy without counting calories, grams, or ounces.
With R3, you can:

· Have the flexibility to eat a variety of foods from the Yes List!

· Indulge on 20% of your food intake with items from the No List.

· Enjoy activity for at least 15 minutes a day!

· Learn how to live and sustain a healthy lifestyle.

· Share R3 with someone else to help them reach their weight loss goals!

Success achieved the right way will always last!

Contact me to learn more

Get Out Your Blender!

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Now that fall is here and it is pale picking season, I’ve got a quick, yummy recipe for an Apple Pie smoothie made with Green Apple FiberWise. Get the day off to a great start!

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Getting Fit for Fall

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Do you have trouble sleeping, a sugar addiction, moving your body, drinking water, brain fog, or even relationship challenges?
I invite you to join a fun and supportive R3challenge It starts on Oct 7. I’m looking for 7-12 people who want to do this with me.
Call me or message me so that I can send you the link.

Why not eat the rainbow?

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