Thursday, November 27, 2014

A Time To Be Thankful

To you and your family my friends! 



Today, people all across America are giving thanks for their loved ones and for the things they have. 

To show my gratitude I made a list of what I am thankful for and I want to share that list with you! 

Here it goes: 

I am thankful for...

1. My job (At times it can be stressful but, it does more than pay the bills. It teaches me something about myself every day and it inspires me to be a better person . It also inspires me to give more of my love to others.) 

2. My family

3. My relationship with God (He is my rock and I learn every day I can count on Him) 

3.The blogging community (especially my #fireworkpeople) 

4. My friends 

5. This time of solidarity in my life (it has provided me with much peace) 

6.Dave Ramsey (he teaches me how to use my money wisely) 

7. My church (the community and the resources have blessed me SO MUCH)

Be sure to take some time today to ponder on all that you are thankful for. 

Happy Thanksgiving! 

Thursday, November 13, 2014

Four Weeks To Fit Challenge : Fruits| Veggies| Fats


GM. I hope that you are doing well this morning. In fact, I hope you are thriving and pushing yourself beyond all limits. You deserve a better and healthier life than the one were previously living. 

Own your new life and claim it. Assert that you will be a better you in 2015!

Anyway, I promised a post on fruits, veggies, and fats. Here it is!
The benefits of fruits and veggies are: a lower risk of eye and digestive problems, lower risk of stroke, heart disease, and some cancers. Oh, and it helps you keep your appetite in check!
I know I just gave you some random facts that you probably didn't know and you may be wondering if I’m just crazy or if everything I said just now is really true.

 Everyday Health states “antioxidants have been found to prevent eye conditions like mascular degeneration. Professionals are saying that the more color a fruit or veggie has the better it is for your eyes.  If food has color it means there are more nutrients in that piece of fruit or veggie. Certain nutrients are good for your eyesight. So eat your fruits and veggies”

Curious as to what fruits and veggies specifically help with your sight?

Mangoes

Papaya

Broccoli

Corn

Arugula

And again anything with antioxidants!
The other stuff, well our book covers most of that ;)



Also, I mentioned I would cover fats.

You may here some say that fatty foods are bad. Well, not all. Remember your body needs everything even fat, it just needs the right kind. The right kind of fat is unsaturated fat. Everything else you can kind of do without. Unsaturated fats are fats found in avocado, olive oil, and nuts.  Saturated and Trans fats are the ones you need to look out for! Saturated fats are found in meat, lard, butter, and cream. For saturated fats, be sure to read the label and make the best choice you can make. Organic is better!

Now, Trans fats are THE WORSE! They are found in baked goods, snack foods, fried foods, and processed foods. There is nothing healthy about trans fats. STAY AWAY!

What are the BEST sources of fat?

Almonds

Avocados

Eggs

Salmon

Nuts

Hummus

Olive Oil

Coconut Oil



Natural Nut Butters (peanut and almond butter…NATURALLY! None of that Jiffy stuff.)

Guys, I know we can stick to this challenge. Remember this is not about cutting out food; it’s about making healthier choices with the food that is available for us to eat. Also, do not worry about fruits and sugar. It is fine to have sugar especially if it comes from a fruit. We need a balanced meal. Just don’t eat so much fruit that you forget your good carbs and protein!

I am cheering you on! You can do it!


Our next post? CHEAT DAY! You will not want to miss that one! So stay tuned. 

Four Weeks To Fit Challenge: A Little Encouragement



Hey guys!

Today I want to encourage you. Regardless of where you are at in your journey I want you to know that you have what it takes to keep on moving.

That dream you have dreamt up and that goal you are working so hard to achieve; all that work and all that dreaming will pay off, only if you keep on trucking!

 Give the fight all you have. Climb that mountain.

You are worth it dear reader. You are worth the fight.

Sometimes the road gets dark and lonely and sometimes it seems as if there is no path to that dream or to that goal. Today is the day that I tell you that, that gloomy way of thinking is just a lie. It’s a lie created to keep you from achieving your full potential. I am here to say that, that lie can be dispelled. You, my dear friend have that power. You are powerful. Nullify that lie.

Today I want you to look at yourself in the mirror and love on yourself. Tell yourself that you can! Even if you don’t believe it.

Romans 4:17 “God who gives life to the dead and calls things that don’t exist into existence.”

Once you meditate long enough on that which you want, it will have no choice but to become your reality.

So no holding back fighter!

Thinking of all you dreamers out there tonight! Sending you all some love and positive energy!

Love, Love Love you!

XoXo


Grace

Tuesday, November 11, 2014

Four Weeks to Fit Challenge: Because


Because we didn't get enough people to sign up for the Four Weeks to Fit Challenge I decided to start the challenge earlier; the five people who did sign up wanted to start earlier and well, I said “I don’t see why not!”

For those of you who still want to join the challenge we will be doing many more fitness challenges in the future so no worries!

Day one began yesterday, the 10th of November. We (I, along with my fellow challengers) followed the meal plan and completed our work out. If you did not complete your workout, no worries today is a new day!

Day two is today!

So far I feel great and I am ready to continue the challenge! The idea of eating clean has made me feel good about myself and when I work out I feel awesome! So, for today readers continue the meal plan that I put up on our Facebook page (if you somehow didn't get it, look below) and complete your workout and then share with us on Facebook how your day went. We are here for each other and I want to see us all encouraging one another every step of the way!




Here are some things you may want to know for today:

According to Anna Anderson, muscle helps you burn fat. How do you build muscle? Anna states that one builds muscle by ingesting protein. Without protein you will not be able to build and repair lean muscle therefore, you probably won’t be burning any fat. How much protein do you need? The recommended amount for someone who is lifting weights is one gram of protein for every pound you weigh, so if you weigh 130lbs then you should eat 21 grams of protein (by the way if you are not lifting weights you will not need as much protein as one who is lifting weights).  The Four Weeks To Fit eBook has a lot more to say about this.  Get it here: http://www.instafemmefitness.com/ebook-guides-content/  If you are not exercising regularly then you will eat less protein (a lot less) than the person who exercises regularly. Anyway you put it, you need protein. – Four Weeks to FitAnna Anderson

Good sources of protein:

Eggs
Turkey
Tuna
Chicken
Salmon
Tilapia
Hummus
Greek yogurt
Cottage Cheese
Beans

Carbs gives you energy! Diets that cut out carbs are not good diets! Cutting out carbs will leave you feeling tired. You will not have the energy you need  in order to keep going throughout your day. The most important time to have crabs is when you’re having breakfast. And if you work out you will need carbs to restore you. So get in those carbs!  One thing I learned in Anna’s book is that complex carbs equates to good. Here are some good (complex) carbs you will need.

Sweet Potatoes
Brown Rice
Whole Grains
Quinoa
Beans
Nuts
Seeds

Bad carbs are:

Pasta (if you love pasta you can have it whole wheat or from squash)
Sugar from sugar cane
Cake
Soda
Biscuits
Juices
White Flour

Tomorrow I will be discussing Fats, Fruits, and Veggies! For now ladies get your workouts in and eat clean! Oh and don't forget to drink water! 

See you tomorrow

Xoxo 

Sunday, November 9, 2014

Four Weeks to Fit Challenge: Things You Need to Know



Hey guys!

Alright, I promised a post tonight so here it is. Our Four Week to Fit challenge will be just that, a challenge! We will be eating foods we normally don’t eat and we will be pushing our bodies to limits we normally don’t push. We will need to be prepared for this. When one decides to climb a mountain he goes prepared right? One doesn't just go up to the mountain and expect to get to the top without the supplies he needs. Well, this challenge will be a little like climbing a mountain. We will be exerting a lot of energy and telling our bodies “no” to the foods that have kept us bound and sometimes sick for too long.

So what is it that we will need?

Before I get into that here are some things you need to know:
I want to see everyone’s transformation. So let’s take some before and after pictures! Photos help one to see how far he or she has come along. Sometimes the scale doesn't do this for us. Pictures are a great way to see one’s progress and to motivate us to keep going. Here are some tips for taking before and after pictures.

You will need.....
* Same mirror
Same clothes
*Same stance 
*Same positions
* Arm relaxed by side

Try to take your pictures with a sports bra and panties or tight shorts. This allows you to see your full body and the transformation along the way! Realize that these photos don’t have to be for anyone’s eyes but your own; unless you want to share them with others.

Next, you will need to understand the importance of clean eating.

Now, I know some of you like to count calories. I just have one question for you. Do you want to be counting calories for the rest of your life? I don’t think so. The Four Weeks to Fit guide by Anna Anderson focuses on the nutrients a specific food has rather than the calories it has. Anna states “This is not meant to be a fad diet, but a regiment that will help you make healthier choices for the rest of your life. I don’t believe in dieting or counting calories, or obsessing over what you do or don’t eat, but instead, focusing on the actual ingredients and nutrients your food is providing you.” She continues to say “There should be a balance between enjoying the food you eat while making the healthiest choices in the moment. The first step towards your new eating lifestyle is to be honest with yourself about your eating habits and take the necessary steps to transform those habits into heathier ones.” Speaking of habits, the next time you want to go out for some ice cream late at night, ask yourself “am I hungry? Or am eating to satisfy an emotional need? If you truly are hungry have a healthier snack. If it is an emotional need, write down what you are feeling. I suggest keeping a journal if this is you. Write your feelings and write what it is that you need in that moment. Be honest with yourself. If you do, you will begin to see your true need and you will stop substituting it with food. Hey! I am guilty of this too.

Second, know that the idea that you need to restrict food is a myth. Remember not less, but more…more substance!

Why should you eat clean?  Here are some reasons.

* Prevents illness
Weight/Fat loss
*  More energy
* Fuel for your mind
*Feel better



New at this? Anna says to try this…

When going to the supermarket shop the perimeter rather than going through the middle aisles. The middle aisles are filled with processed foods. That is not good for you!
Focus on a few favorite foods. If you like produce then buy a bunch of it and buy it organic if you can. If you’re into meat then start by purchasing the grass fed ones instead. Remember it’s about cleaner choices.

And lastly read labels, this is an easy way to find out how clean the food actually is. Stay away from hydrogenated oils, artificial flavors, preservatives, high amounts of sodium, or added sugar. This means no juices for me unless it’s natural and oh my how I love my Tropicana orange juice!

Rules for Clean Eating
* Eat 5-6 meals a day
*Eat a balanced meal
*Buy organic if possible
*Eat every 2-3 hours
*Chew slow



      Oh and stick to this schedule…

8:00 am breakfast
10:30 am snack
1:00pm lunch
4:00pm snack
7:00pm dinner
9:30 pm snack


And if you work night shifts that’s ok! Just remember to eat at least every 3 hours. No one said it would be easy! But hey it’s worth it!  Below you will find the meal plan for week one. Get ready girls I see change coming! 

Four Weeks to Fit Challenge :The Introduction



Hey everyone!

It’s been about a week that I haven’t posted anything on my blog. I have been kind of busy with some other things. However, it’s about to get crazy busy up in here at healthyliving!

Some of you may already know that I have decided to create a four week challenge here on my blog called Four Weeks to Fit. This challenge will focus on educating you (my reader) on how to eat cleaner foods. In a minute I will talk about what it means to eat cleaner.

How was the challenge created? One day I woke up and I said to myself , “I am tired of feeling down and waking up with no energy!” I decided then that I would walk my behind to the gym and buy a membership.

I am now a member of LA Fitness ya’ll!


I signed up mainly so I can go to the cardio classes they offer. I have tried spinning before and I fell in love with it!  I also decided that day, that I would have to start eating better if I wanted to see results so, I bought an eBook called Four Weeks to Fit: Your Clean Eating Guide to a Healthier and Happier Life by Anna Anderson.

I told myself that I would follow the meal plan she offers so that I can learn how to start eating better. From experience I know diets don’t work. I wanted a book that will educate me on what foods to eat and why, not a book that told me what not to eat. This is a book of yes’s, not no’s. This book will explain in detail what foods are good for you depending on your needs. It is not a book that will limit your food intake.

I also promised myself that I would not go crazy obsessing over every detail. That usually discourages me and leads me to quit way too soon. I told myself however, that I would do my best with what I have. I will commit myself to at least one hour of cardio a day along with following the four week meal plan. My focus is not on dieting; my focus is on changing my lifestyle.

What happened next? I said to myself “how fun would it be to include my blogging family into this?”

Yup I said it! So, if you are tired too of living a blah life and you want to make some changes then this is a good way to start. Starting Monday the 17th we will begin our four week challenge! Now, I know what you’re thinking, you’re thinking “That’s the week before thanksgiving!” the good news is that Anna Anderson is flexible and allows one cheat day a week. I was thinking we can make thanksgiving a cheat day so we can eat all we want. 
What do you say? Below I have posted our first two cheat days...



Now, for the rest of the holidays any holiday party you’re going to attend can be your cheat day. You just need to schedule it right so you don’t have 3 cheat days in one week. I know… there are lots of party’s going on this time of year!

Remember, this challenge will serve as a guide. Nothing is written in stone. If you need more flexibility or less flexibility that’s ok! The only thing I ask is that you commit to the meal plan and you walk for at least 30 min a day. 

What does committing to the meal plan look like with flexibility? Example: I get up in the morning and I follow to the T my eating schedule. I do not EVER miss a meal or a snack (in another post I will explain why). Now, if the meal plan says that for lunch we will have tuna and you hate tuna then you can substitute it for a protein you like. The trick is you need to eat enough protein for that meal. In another post I will go into detail about this as well. Also, vegans and vegetarians there is a place for you here! I will post the meal plan for you guys. Remember the book was written to help you change your bad eating habits. It was not written to start you on some diet fad! Be easy on yourself and do what you can.

I have created a Facebook page called Four Weeks to Fit Challenge for those of you who want to share your journey with me and some other cools gals who will be doing the challenge. You don’t have to do this alone. If you are not a part of the Facebook page and you want to be please email me your Facebook details and I will add you. My email is olivierig77@gmail.com

Tonight I will post more about the science behind food and what you will need for the challenge.

Oh and one more thing! Please buy the eBook. It is only 9 dollars and it is filled with lots of information. It’s probably the best guide I have ever read and I have read a few! If you do not have 9 dollars get some quick! Sell something on eBay!  ;)

See you back here tonight! Oh PS: buy the eBook here: http://www.instafemmefitness.com/ebook-guides-content/


XoXo

Saturday, November 8, 2014

I'm On Bloglovin

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Wednesday, November 5, 2014

No Room For Fear Here

(I use to love this spot. Nyack New York) 

Hey guys. So, I posed a question on a facebook group I am so proud to be a part of…#fireworkpeople.

#fireworkpeople is an e a community space for women who want to change the world. The purpose is to encourage others, strengthen others and commission others to own their unique fire, purpose and voice. I got that straight from their facebook post.

Bloggers, creative artists and creative thinkers share their heart on this page. It truly is an amazing place to be encouraged. So …for fun and because I have been thinking hard about my life lately …I decided to pose a question.

The question: If you can do one thing....one thing that you would do but choose not to do cause of fear... if fear was all of a sudden no longer a factor, no longer relevant...what would you do?
So like I promised, if you told me yours I would tell you mine. Well here it is.

1.    Start living and enjoying life in the present moment.

2.    Say sorry to those I love and miss.

3.    Enjoy my family.

4.    Move back to New York.

5.    Pursue my passion for politics in the social work arena.

6.    Travel more.

7.    Start a photography business.

8.    Say no more to others

9.    Say yes more to myself

These are just a few to start off with.


Isn't time to start living and leave fear behind?


"I did not come to give you a spirit of fear, but of POWER, and of sound mind."  - The Bible

Monday, November 3, 2014

Freedom




As I sit here on my bed, I ponder about what it is I should write about tonight. Suddenly I know. I will write about freedom.

According to dictionary.com, “freedom is the state of being free or at liberty rather than in confinement or under physical restraint. It is also exemption from external control, interference, and regulation. It is the power to determine action without restraint. It is personal liberty, as opposed to bondage or slavery. And it is the release from ties or obligations.”

Freedom.

Galatians 5:1 “For freedom Christ has set us free; stand firm therefore, and do not submit again to a load of slavery.

I remember when I first understood this verse. I thought to myself “Wow, Jesus died on the cross not only to free me from sin and darkness but, to actually give me a say in how my life should go... that’s crazy good!”

Coming from a church where the word “no” was frowned upon and where boundaries where nonexistent, self-determination seemed to be a task only for the privileged. For those who crossed their T’s and dotted their I’s. For those who lived up to perfection; for those only in power.
Now I see how wrong that was. Jesus came so that we all may be free. Free to live a life of abundance and peace. Free to be whoever we want to be. Freedom to choose good; freedom to no longer be bound to the things that hold us back but to push beyond those things and embrace our full potential as beings of light.

Yet why don’t I believe it? According to Van der Kolk, author of Traumatic Stress, those who have suffered captivity of any sort including cult-like organizations suffer a great deal, even after they've been set free. Van der Kolk states that one who had been held captive for a lengthy period of time does not know how to be free once liberated. The only thing he or she understands is bondage and many times the individual will subconsciously seek out relationships that restrain that individual until he or she has healed from the abuse and bondage he or she once suffered.

This makes sense. Yet, I beat myself up for not believing I am free. I beat myself up for submitting myself to a load of bondage again and again. I am a Christian so I should just trust right? I mean if not then I’m a bad Christian? Who cares what I've been through…? The bible says we are free so I just need to trust that. Right?

Yes and no. God is trustworthy, yet we are human and our fears are real. When Paul encourages us in Galatians to stay away from a load of slavery he does so lovingly. He reminds us that we are free and he urges us to accept our freedom! Yet I can’t imagine him saying this to someone who had just been raped, or abused or tortured, or brain washed. Instead, I imagine him holding them by their hand and sitting with them though the fear and then when their ready letting their hand go, and cheering them on as they embrace freedom.

While trusting God is necessary to have faith, God also understands where we come from and what we've been through. He desires a relationship with us; one where we can be honest and open with him. If we struggle with faith and if we doubt our freedom, he gets it. He can handle our fears and our insecurities. At times I feel like fearing and doubting is for the weak. Yet it’s not, it’s for the mortal. So next time you notice that thing that holds you back has won for the day, just remind yourself that you’re human and it is ok. You always got tomorrow!


As I let go of the need to impress God with my so called “faith” I realize that allowing Him to love me as I am with doubts and all is better than to have him love me for faking it. I need not to fake it until I make it. Admitting that I fear and I doubt, yet relying on his love alone to sustain me is more freeing than pretending I am strong and able when in reality I need Him to help me believe. 

Watch this.