JenOni

Health

Healthy Tips in the New Year for Maintaining a Healthy Lifestyle

The new year is an opportunity to continue my consistent fitness regimen and eating right.   A healthy lifestyle is about focus, commitment, and training.   Below are some of my tips on how I plan to continue making my wellness a priority.

Tips for Healthy Living

  • Preventative Office Visit and Lab Work – my insurance plan covers an annual preventative office visit and blood work.   This is extremely helpful with implementing changes.   I now take vitamins and fish oil supplements.  This helps with providing me with additional nutrients and vitamins.  Supplements are only helpful if eating the right foods.   Fish oil is a supplement that has omega-3 fatty acids, which help to reduce triglycerides and protect against heart disease.  
  • Annual Eye Exam –  My last eye exam was two years and I decided to add this my health to- do list.   After my examination, the optometrist suggested I continue to schedule once a year based on my age.   This was followed up by an exam and a new prescription.   If  it’s time for a new exam and prescription, if eligible you can try this new app from Warby Parker

 

  • Once you have a new prescription, you can check out Warby for new eyeglasses

 

 

 

  • Fitness Equipment

 

  • YouTube is my go-to for free fitness videos.  I have achieved a lot of progress with kettlebells, TRX, and resistance bands.   I need to add more to my equipment with additional dumbbells,  a heavier kettlebell, and a cycling bike.    Also, I like to add other workouts to diversify my fitness regimen.   Last month, I tried a boxing class and now I have to research adding a bag for boxing at home.    Some of the other workouts I enjoy are Barre, Yoga, and Pilates.
  • Food and Snacks – My favorite places for grocery shopping is either Wegmans or Whole Foods.   I am learning that paying a bit more for quality is worth it.

Fit Mom: 17 Weeks of Fitness and Eating Right with Home Workouts

 

 

*this post contains affiliate links, I will receive commission if you click and purchase*

Fit Mom: Commitment to Fitness and Eating Right

***Update****

Last year during my preventative office visit, I received my exam and a DPT vaccine.  I can’t remember how many years since my last vaccine.  My blood work showed I was deficient in Vitamin D and Vitamin B12.   Also, my LDL was elevated.    The nurse practitioner prescribed a prescription strength Vitamin D,  started me on a B12 supplement and fish oil supplement.   I continued the supplements for weeks after my exam in December.

An update to my preventative office visit and blood work for this year.    In the past 17 weeks, I have consistently worked out for 3-4 times a week and changed my eating habits.    My blood work last year showed elevated triglycerides, LDL level,  high deficiency of Vitamin D and Vitamin B12.    I am happy to report my LDL lowered from 122mg/dL to 113mg/dL, my overall cholesterol is 190 mg/dL.   My Vitamin D and B12 are at good levels.   I started taking vitamin supplements and continued to take my fish oil supplements.  I attribute my improvements with managing my diet to include whole grains, veggies, fruit, and lean meat.    My annual exam is now a part of my wellness regimen each year.  Preventative blood work provides a good overview of physical health.   My ob/gyn visits are scheduled annually as well as my mammogram.   Definitely, consult with your doctor on an annual basis for your age group and if you plan to start an exercise regimen.

I have included an infographic from Hims which shares screenings, vaccines, and additional exams necessary for each group by age range.

A workout regimen with consistency brings results.  Fitness is how I have transformed my body into a better fit machine.  My eating regimen has become disciplined and more rigid.    I do treat myself to special desserts in moderation and I keep my favorite dark chocolate, sea salt and almonds within reach.  Again, it’s in moderation.  I realize how much I use to overindulge with chips, chocolate, ice cream and expected it to not show up.      I changed my diet and stuck to working out 4 times a week using my TRX, kettlebell and resistance bands.  This is on left, where I started and right, 5 weeks later.  The consistency is key and changing my eating habits.  I do treat myself on the weekend if I want a small snack.   In 5 weeks, I stopped drinking sugary drinks, juices, soda (not a frequent drinker), alcohol and coffee.   I usually have my coffee with a sugar-free/fat-free but I replaced it with green tea.   My tea is sweetened with honey and lemon or lime.  Since starting 11 weeks ago I have increased band weight to medium and moved from a 5lb kettlebell to a 10lb kettlebell.

Some of the benefits of using each of these pieces of equipment:

TRX (total resistance exercise)

  • burn fat
  • cardio
  • builds core strength
  • strength train
  • muscle build
  • heart healthy
  • easy to use at home or if traveling
  • plenty of workouts for all fitness levels
  • provides a full body workout
  • body weight creates resistance

Kettlebell(5lbs to 10lbs) – I use @fitbodybyAmy definitely watch her how to do kettlebell swings video.  Form is very important.

  • cardio
  • builds core strength
  • burn fat
  • strength train
  • muscle build
  • upper and lower body workouts
  • builds grip and flexibility

 

Resistance Loop Bands

  • inexpensive
  • muscle build
  • workout for abs
  • upper and lower body workout
  • perfect for home workouts or if traveling
  • can adjust the resistance
  • imp

 

I start my morning with oatmeal and walnuts, a bottle of water and my multivitamin and fish oil capsule.  On the weekends, I will have oatmeal but there are options.  Egg white omelets, turkey sausage, turkey bacon, whole wheat pancakes or waffles.  You can get creative making breakfast burritos with eggs, sausage, bacon add some avocado.   I started buying the Real Food Made Simple brand of burritos.   The sodium is not bad and for a frozen entree they are tasty.   My morning snack consists of something such a Larabar, vanilla greek yogurt, almonds,  fruit.   If you add fruit to yogurt that makes it more filling.  Fresh fruit is always a good morning snack. I keep it simple with grapes, bananas, berries, and pineapple.

Lunch is leftovers.  I try to avoid cold cuts or any processed deli meat.  In addition to the preservatives, the level of sodium is not good.   Tuna is a good source of nutrients and easy to mix up with some vegetables.  A spinach salad filled with veggies and a dash of balsamic vinegarette.  I only like fresh pasta and wish there were more brands that sold whole wheat pasta.

For dinner, I try to have a whole grain, veggie, and protein. I do eat meat but try to reserve myself to chicken, fish (cod or salmon), turkey.

Snacks include fruit, greek yogurt, raw almonds(no salt), Larabars,  rice rolls, natural peanut butter, whole wheat crackers.

 

The results are phenomenal especially when I see the amount of muscle mass I have vs. at the beginning of this journey.   In spite of the Thanksgiving holiday, I tried to keep my servings to a minimum and sent away as many leftovers as possible including desserts.   Now as Monday approaches, I am back to my regular routine.

 

You can follow my progress on IG @fit2fortyeight.

Health-Black Don’t Crack – Don’t Believe the Hype!

 

Health – Taking Care of Ourselves Inside and Out

Health is important beyond what you see on the exterior.    While the old adage, “Black Don’t Crack” sounds good, are we taking care of the internal part of our temple?

Each year I am focused with scheduling the kid’s annual well-being exam.  My only concern was to schedule my annual OB/GYN exam and my mammogram.   My company sponsored healthcare plan offers a covered preventative office visit during the calendar year with a credit incentive in the next calendar year.    Just in time for the end of the year, I was able to schedule an appointment.   In addition to my physical examination, I also had a lab request for blood screening.

Before my physical examination, the physician assistant discussed my eating habits, exercise regimen, stress level, and sleep.  My physical examination included checking my lungs, reflexes, flexibility, breast exam and

During the holiday break, I do find myself overindulging in sweets and foods I try to resist during the year.   My lab work showed my Vitamin D and B12 levels were low as well as elevated triglyceride levels.   Fast forward to the pharmacy for prescription strength Vitamin D for 6 weeks(to recheck my numbers) and then OTC Vitamin D for a month.   Vitamin B12 for a month and addition of a fish oil capsule at mealtime.

Next steps include reducing and limiting carbohydrates, fat and sugar while increasing my fiber, fruit, and vegetables. Also continuing my exercise regimen.  This is a clear example of no matter how we look on the outside we must take care of our internal health.  We cannot compromise our health by putting others first.   I had no indication these deficiencies existed so it is extremely critical to check schedule a physical each year.   Although I try to include some form of fitness it is senseless to exercise if my body is not functioning properly.   This is why it is a good idea to consult a doctor before starting any fitness regimen.

health fitness

Meal planning is the biggest challenge.  I find that we waste more food than we consume.  There is also limited time on the weekend to prepare meals.   I just wish there was a way to prepare a variety of delicious and healthy meals for three and filled with flavor.  This will be my daily project for the next few months.

 

Lifestyle Goals for 2017

  1. Physical Exam and Lab Work (check)
  2. Meal plan for healthier eating
  3. Fitness
  4. Self-Care

Goals in the New Year, No Resolutions in the New Year

Goals for New Year

 

Goals for New Year

I never believed in creating resolutions, however, a new year is an opportunity to set new goals for myself.   In the last twelve months, I realize there are still areas of improvement for me to get closer to my financial goals.  Health & Fitness are important for me to

Health & Fitness – Taking Care of My Temple December was eye-opening for me in terms of taking care of my internal temple.  My lean physique is misleading in terms of being healthy.  I  learned after my preventative office visit and blood work that my internal health is driven not only by exercise but also my diet.   For so many years, I believed reducing certain foods was enough.   This is only half of the challenge.   My diet was missing foods with the right nutrients.  I will admit the week of Christmas is a week of overindulging.   Christmas brings baking cookies with lots of butter, sugar and all the other foods I normally avoid during the year like homemade buttermilk pancakes.   Regardless, it was a wake-up call to increase my fruits and vegetables, reduce sugary foods and saturated fats.  Now I am taking Vitamin D and B12 vitamins for the 4-6 weeks.  Also adding fish oil at meal time once a day.   I’m excited to be on track for healthier living.  In addition to my annual OB/GYN and mammogram, I realize how important it is to have a yearly physical.

Finances/Building Credit/Investing –  Managing finances has been a challenge for the past 7 years.   Unemployment and divorce are hurdles that take years to overcome.   I wish there was a quick switch but it takes to time to rebuild. One mistake was paying a company to assist with credit building.  After a year and a half of wasting money, I decided to take matters into my own hands.   The first step was reviewing copies of my credit report and devising a plan to try and pay off creditors.  For new debt, being very consistent with paying on time.   The benefit of before-tax payroll deductions is another way to invest and save money as a way to reach financial goals.   A plan to create additional streams of income is a work in progress.

Self-Care –  In 2016,  I spent a few days enjoying time for myself.   I tried classes at a new yoga studio and finally a chance to try a Soul Cycle class.   One thing I missed doing is scheduling the time to really relax.  I found my time off from work being filled with running errands or school commitments.   A spa day or half-day is long overdue.   This is the year when I have to be adamant about not accommodating the schedules of others.

Travel – Scheduling economic ways to enjoy travel.   Finding a travel agent to book an end of the year trip.  Stay tuned.