The Journey for Life & Health Coaches Mary and Dennis Duke bring you personal experiences and articles on changing your fitness, lifestyle and attitude with instruction and products. This Life, Health and Fitness website is for all ages and for those who want to change their lives, maintain their health and become physically fit.
Most of us are trying to save money any way we can right now. As living on a budget becomes more important, it is helpful to look at how to stretch your food dollars and still eat a healthy diet. Fortunately, there are many creative ways to do this. It takes a little knowledge, time, and planning, but it is possible to enjoy healthy food on any budget. Overall, the more you focus on purchasing local, unprocessed food and preparing meals at … [Read more...]
Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise. Eating right for diabetes comes down to three things: What you eat. Your diet makes a huge … [Read more...]
Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. … [Read more...]
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats. Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about … [Read more...]
Reduce Portions You don't have to cut out foods that you like. You just need to cut down on all foods you eat except fruits and vegetables. For example, eat one cookie instead of three, or one slice of bread instead of two. Use a smaller plate or don't feel as though you need to fill your place. Tell yourself that it is okay to leave food on your plate at the end of the meal. Eat Slowly Put down your fork during your meal while you chew. … [Read more...]
Have you heard exercise is important for older adults, but don’t know where to begin? You’re not alone. Many seniors feel discouraged by fitness barriers, such as chronic health conditions or concerns about injury or falls. If you’ve never exercised before, you may not know where to begin. Or maybe an ongoing health problem or disability is keeping you from getting active. Perhaps you think you’re too old or frail. The truth is that you … [Read more...]
Try not to set unrealistic expectations for yourself. Don't try and seek perfection. Be realistic with your goals and your body type. Remember, it is about living healthy and being the best person you can be. Assess your natural body type, embrace it, and set your goals accordingly. It’s much more important to find a way to be happy with yourself than to be ultradriven. You only live once. Make the most out of each day! … [Read more...]
Sodas are sweet, sparkling and tasty — but don't confuse them with a healthy drink. Doctors have discovered a ton of health risks connected with drinking soda pop. Worse, you're robbing yourself of a healthy drink alternative brimming with needed vitamins and minerals every time you chug down a soft drink. "If you're choosing a soda, chances are you aren't choosing a healthy beverage," says Keri M. Gans, a nutrition consultant in … [Read more...]
Are you overweight or obese? Are you faced with illnesses that have stemmed from being overweight or obese? Do you have diabetes? Losing weight or facing health issues that can arise from being overweight or obese can be challenging. It sometimes looks difficult to overcome and we can be overwhelmed by what we see, feel, or hear. When things look desperate we tend to take desperate measures to counter act the situation. However, in our … [Read more...]
Most ladies want to look gorgeous in sexy slim-cut sleeveless dresses but they fear that they may not be good to look at because their arms are bulgy. As they age, most ladies loose the firmness of their upper arms and loose pockets of skin will form around the back of their upper arms. Dieting and weight loss may not help to improve this situation. Exercise will help build beautiful lean muscle mass giving their upper arms a leaner and better … [Read more...]
