Keys to Better Health

Keys has become the power word over the last couple of decades. It's no wonder since keys represent unlocking, revealing, obtaining, accessing, etc. In this post I want to give you some keys to put in your pocket that you can carry with you for life to obtain better health.

There's so much information online that is just not accurate. You have to give account that some of the misinformation is to try to get consumers to turn away from rivals and use only their products. That's why I only, and I mean ONLY, suggest building your healthcare plan using real, natural food products you would buy from your grocery store, or even better, what you can grow in your own back yard. Learning to tweak your meal plans will be most beneficial. For example, red apples are delicious and healthy, but Green apples and the Granny Smith apples have less sugar and are less acidic. My main two sources I often refer to for health information is the Mayo Clinic and Healthline. 

First, it's important to recognize that if you have serious health conditions, you will have to work with your healthcare provider. To some degree though, you will still need to adapt to some better, healthier habits if you want to tip the scales and impress your doctor(s).

It's no secret that better health requires eating clean and performing some level of exercise, even if it is just simply walking. So, let's talk about some keys in these two cornerstones of health.

Key One - Eating Clean: Eating clean necessarily means reducing sugar in all forms, and where you can, stay away from artificial sweeteners, learning the difference between better carb sources and those which are not so good and learning how to reduce or use them. It also means identifying better sources of proteins and healthy fats. I'm not a dietician nor a nutritionist but I've learned from them and in my own personal journey enough that I'll give you a quick breakdown.
Good Fats: Poly and Monounsaturated fats found in wild caught fish, tuna, cod, mackerel, sardines, avocados, dark chocolate 60% or darker, chia seeds, olive oil, yogurts, olives, nut seeds, and flax seed, and eggs. As a side note, I recently read that bitter foods like dark chocolate signal the body to burn fat. So, you want as dark a chocolate as you can tolerate. 
Good Carbs: oats, quinoa, grapefruit, brown rice, buck wheat, sweet potatoes, whole wheats, whole grains, blueberries, and strawberries.
Good Proteins: eggs, nuts, dairy, lean meats, certain grains, beans and legumes, some fish.

Key Two - Macros: Macros include calories, fats, proteins, and carbs. Micros are the other nutrients in foods. As aggravating as it may be, counting your macros per meal is a must. You really need to know how much your body needs and work your meal planning accordingly. There are online resources to help with this and also look for phone apps that might be beneficial in tracking your macros. I, personally, find the apps most aggravating to use - guess I'm just too old school. I like the pen and paper method. 

Key Three - Exercise: Exercise is necessary but that does not mean hours in a gym or watching lengthy workout videos. When losing weight, keep in mind that running, jogging, HIIT, and even ellipticals can add stress to the body triggering stress hormones that will only widen the waistline. I prefer to walk around outside of my house. I live on a mountain, my back yard slopes and there's enough potholes to dodge from critters that it is quite effective for me. My favorite floor exercise is working my lateral obliques that gives women a nice shape. 
I also only use 3 lb. hand weights and my own body weight for working out. Additionally, I use my counter for push-ups, and balance while working my legs. You'll find plenty of help with exercising on Pinterest.

Key Four - Calorie Deficit: It's a dreaded thing to open one's mail and staring you down is a deficit notice from the bank. However, a deficit is a very welcomed event when you are trying to shed some pounds. The only way to lose weight is to eat less calories than your body needs for the day. Again, there are some apps you can check out to help you determine what your calorie deficit is. Most only ask three or four questions. There are also some online calculators to help you get this number. 

Now, I realize that, in this article, I've sent you all over the place if you choose to work up your own meal plan. However, I can save you the work, the time and effort. I offer faith-based Diet and Nutrition coaching packages to suit your personal needs that includes all this information and so much more in one handy packet. Prices vary depending on your personal preferences and requirements. You can email me at ontargetwithladonna@gmail.com for more information. 

I look forward to working with you. Together, let's ignite your passions so you can live your dreams!

All to His Glory,
La Donna

As a reminder, as a coach, I cannot and will not diagnose or treat mental health / suicidal issues. If you need help with this, please seek professional help by calling a hotline number in your area or the national hotline at 1.800.273.(TALK) 8255.

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