I love food and I love to enjoy what I eat without feeling guilty! Everything that I put in my mouth I wonder what is it doing to my body. Is it harming it? Is it nourishing it? Or is it just plain unhelpful calories? You will come across many and many and many and many different diets and ways to eat healthy. I definitely cannot say that I have the perfect answer, but my motto is BALANCE, MODERATION, SIMPLICITY and COMMON SENSE. I don't get caught up in one way of eating. I do what is best for me and my family without jeopardizing our health and our lifestyle. Portion control is very important, but you have to remember that the quality of your food is more important then the quantity you consume. I like to keep it simple, if God didn't make it then I should not be eating it, after all He is
the one who made me and knows what is best for this body to function
properly! Use common sense, deep down inside we all know in general what is going to benefit or harm our health and educating yourself about the foods you eat when you are not sure is not a bad idea! Know your foods, know what you are consuming and what it is doing to your body. I don't believe in temporary diets, I think that eating healthy should just be a lifestyle. I am still learning a lot about foods, it's chemistry and what it does to my body. I cannot tell you that my way is THE way to eat because many will beg to differ, but I can just simply share what has worked for me. I try to stay away from processed foods and things with ingredients that I have never heard of or have no clue what it means. For me organic and natural is the way to go for everything. Certain things that I try to stay away from like pork and red meat is a personal option because of the things I have learned or read about it and decided not to consume it as much. I am very picky about what I buy to leave in my pantry and refrigerator. If it is not there then neither I or any member of family will eat it, that is the safest way to stay away from junk foods. I am not by any means a cook, but I cook, lol! You know what you are eating if you are the one cooking it. Salt and fat are one of the main ingredients that make food taste so delicious and they are also two very dangerous ingredients that need to be consumed in moderation. To burn fat we need to eat fat, but the right kind and the right portion. There are many different kinds of healthy oils we can use to make a meal very tasty and it is also fun to experiment with them. Coconut oil is my favorite, but you also have grape seed oil, olive oil and many others at the health food store. Eating does not have to be so stressful, keep it colorful when you cook to make sure you have a little bit of everything that is good and have fun with it! I hear people say that if it is not white, salty or fatty then it is not good! NOT TRUE! If you have been eating unhealthy all your life then that is what your palate is use to and anything foreign will sound an alarm, but it does not mean that it tastes bad or that you cannot get use to it. My son loves certain foods that most people will not eat, but it is all he knows, to him it tastes good and fortunately I don't have to force him to eat it like most parents do. Sugar is evil my friends!! Our society is dangerously addictive to it and it needs to be carefully monitored. I personally love, love chocolate like many of us do and I don't punish myself by not eating it. On the contrary, I buy quality chocolate and leave it in my pantry as a treat. The dark 70% cocoa Green&Black's organic chocolate is my personal favorite, but I make sure that I limit myself to three little squares a day and enjoy every bite of it. Instead of indulging on a big bowl of ice cream I like to mix shredded coconut, a little bit (and I did say "a little bit") of raw honey and a little bit ("little bit" again!) of dark chocolate chips in plain Greek yogurt. It is a very tasty treat! Everything in moderation my friends, even the stuff that is natural and organic like sugar for example. Just because it is natural it does not mean you don't have to limit yourself. Salt is salt, fat is fat and sugar is sugar! Last but not least, Water! Water is a need and I don't toy with the idea of not having enough in a day. The benefits are many and we just cannot live with out it! Much more food talk to come in the near future, but for now enjoy what God has given us to nourish and replenish our bodies!
Love, Karina
Thursday, January 26, 2012
A Little Encouragement
Ladies,
Today I just want to give a little word of encouragement to you and even to myself. Life is busy and I know it is not easy to keep up with everything in our lives plus ourselves. But, as I have said before, taking care of our health is part of taking care of our families, home, church life, friends and work. It has been four weeks of very hard work on my part and I am constantly hearing how great I look for just having a baby two months ago, but at the end of the day I get to look in the mirror to something that is not quite the pre baby me and that can be a little difficult to take in sometimes. Good genes is not enough (though it helps), if I was a couch potato eating whatever I wanted I would not look the way I do or feel the way I feel right now (which is pretty energetic even though I don't get much sleep these days, lol!), guaranteed! You can most definitely have good genes and look like you never had a child and yet have no energy, be weak and unhealthy. Skinny is not the goal!! When I had my son it was not so easy to get back in shape, I didn't really think I needed to worry about exercising that much since I was not overweight. I exercised here and there, but didn't push myself to do my best, until the day I had to rush up the stairs and got so out of breath that it scared me. I realized how much out of shape I was and that is why, this time with my daughter I have been so determined to take the time (even if it is 15 minutes) everyday to help myself reach my goal (which is to be back in shape and stay healthy, not just simply to loose weight). I want to run and keep up with my children without being out of breath .I want to teach them to be active and enjoy their childhood as I enjoyed mine without being so caught up on video games,television and foods that can drag you down. My goal here is not to superficially look good or to be consumed by food and exercise, but to be healthy and to be an example to my family and those around me. We all get discouraged at times, but that is no excuse to quit. I am telling all of you and myself today to keep going, don't get discouraged, no matter where you are right now. If you have been crazy with your diet or have not even started your exercise routine, it is NOT too late! It is never too late to pick yourself back up and keep pushing towards a healthier lifestyle. Don't wait until Monday, start today, start right now to walk that extra step or to make the right food choice. We are full of excuses why we don't do the things that we should because we don't like to do them or simply because it is hard. That is "stinking thinking" as my son's karate instructor would say! Another saying of his was "change your face" which is something we have adapted here at out home. He use to say that if you simply smile when you are sad or mad the outside would change the inside. It works like a charm with my son, all I have to say is "change your face" and because he thinks it's funny, he smiles and two seconds later he forgot what he was pouting about. So my friends, stop with the "sticking thinking" and "change your face (attitude)"!!! If you are not happy with the way you look or the way you feel, then do something about it! Make changes and don't waste your time complaining! If you have been working hard as I have keep up the good work! The process may be slow sometimes, but your hard work is not in vain!! Let's keep going girls and remember that the food you consume (not just exercise) is crucial! Soon I will be posting some examples of my mommy exercises I do at home on my own or with my kids for those of you who cannot make it to the gym or even have the time and some examples of the foods I enjoy. So, be patient with me and keep checking up on my blog as I try to do this and keep up with everything else, lol!! Have a wonderful and blessed day!!
Love, Karina
Today I just want to give a little word of encouragement to you and even to myself. Life is busy and I know it is not easy to keep up with everything in our lives plus ourselves. But, as I have said before, taking care of our health is part of taking care of our families, home, church life, friends and work. It has been four weeks of very hard work on my part and I am constantly hearing how great I look for just having a baby two months ago, but at the end of the day I get to look in the mirror to something that is not quite the pre baby me and that can be a little difficult to take in sometimes. Good genes is not enough (though it helps), if I was a couch potato eating whatever I wanted I would not look the way I do or feel the way I feel right now (which is pretty energetic even though I don't get much sleep these days, lol!), guaranteed! You can most definitely have good genes and look like you never had a child and yet have no energy, be weak and unhealthy. Skinny is not the goal!! When I had my son it was not so easy to get back in shape, I didn't really think I needed to worry about exercising that much since I was not overweight. I exercised here and there, but didn't push myself to do my best, until the day I had to rush up the stairs and got so out of breath that it scared me. I realized how much out of shape I was and that is why, this time with my daughter I have been so determined to take the time (even if it is 15 minutes) everyday to help myself reach my goal (which is to be back in shape and stay healthy, not just simply to loose weight). I want to run and keep up with my children without being out of breath .I want to teach them to be active and enjoy their childhood as I enjoyed mine without being so caught up on video games,television and foods that can drag you down. My goal here is not to superficially look good or to be consumed by food and exercise, but to be healthy and to be an example to my family and those around me. We all get discouraged at times, but that is no excuse to quit. I am telling all of you and myself today to keep going, don't get discouraged, no matter where you are right now. If you have been crazy with your diet or have not even started your exercise routine, it is NOT too late! It is never too late to pick yourself back up and keep pushing towards a healthier lifestyle. Don't wait until Monday, start today, start right now to walk that extra step or to make the right food choice. We are full of excuses why we don't do the things that we should because we don't like to do them or simply because it is hard. That is "stinking thinking" as my son's karate instructor would say! Another saying of his was "change your face" which is something we have adapted here at out home. He use to say that if you simply smile when you are sad or mad the outside would change the inside. It works like a charm with my son, all I have to say is "change your face" and because he thinks it's funny, he smiles and two seconds later he forgot what he was pouting about. So my friends, stop with the "sticking thinking" and "change your face (attitude)"!!! If you are not happy with the way you look or the way you feel, then do something about it! Make changes and don't waste your time complaining! If you have been working hard as I have keep up the good work! The process may be slow sometimes, but your hard work is not in vain!! Let's keep going girls and remember that the food you consume (not just exercise) is crucial! Soon I will be posting some examples of my mommy exercises I do at home on my own or with my kids for those of you who cannot make it to the gym or even have the time and some examples of the foods I enjoy. So, be patient with me and keep checking up on my blog as I try to do this and keep up with everything else, lol!! Have a wonderful and blessed day!!
Love, Karina
Tuesday, January 10, 2012
H2O and It's Benefits
Water is a necessity. If there is something I would strongly advice my clients to be very serious about is their water intake. I have learned that our bodies make up to 75% of our total body weight, our muscles are made up to 80% of water and even our blood is made up of mostly water. So, it is crucial that we are constantly replenishing our bodies with this wonderful substance in order to keep it functioning the way it is suppose to, specially if you are a very active person. Water is responsible for temperature regulation, energy source, muscle healing and so much more. Dehydration can cause major problems and it is not something we should take it lightly. Take our blood for example: It's function is to deliver nutrients and oxygen to our cells, without water it will thicken and that would either make the process slower or even stop it from flowing by turning into a clot. That alone can cause major problems to the brain and heart. If you are a nursing mother you are loosing even more water since a lot of what you have is going to your a baby. Remember to keep yourself hydrated and not wait for the thirst to kick in. So my friends, often raise a glass of water and celebrate your body as it thanks you for giving it the best quality fuel!
With love, Karina
With love, Karina
Monday, January 9, 2012
Adapting
Dear friends,
It has been a few weeks, but I have not forgotten you or my responsibility to keep my eyes on the prize for those of you who are reading my blogs. Exercising has been a challenge in my home these days, but not impossible. I have set my goal and I am on my way to success! Getting back to exercising regularly after having my daughter has made me realize how weak and out of shape I am, which killed me because I have always been very strong. So, my goal is to build strength, flexibility and agility with or with out a gym. I have to make the best out of this and honestly, I am loving the challenge! I'm really looking forward to being in the best shape of my life at the age of 31, encouraging and helping people to do the same with my knowledge and most important, my experience. It is hard to get a workout done at home but I have set a time aside daily. I plan my workout around my day, but it doesn't always seem to be at the same time everyday at the moment. Today for instance, I had it all planned that nap time was workout time for mommy, unfortunately that was not the case when nap time came around, so I told myself that after everyone goes to bed tonight I will get it done. After putting my daughter to bed, my son wanted to play race with his little cars and then "go fish" after. He needed that time with his mommy and I made sure he had my full attention. Then we read two books, prayed and bedtime for him finally came. As I tucked him in he asked me to lay with him for a little bit and again mommy couldn't say no and slowly began to fall asleep with him. Things will come in your day and you have priorities. Exercise and good nutrition does not have to consume you and take the place of important moments, but we can and should make it a part of your normal daily life. Keeping your health is not just a selfish act, being healthy and energetic plays a big role in being a good wife, mother, daughter and friend. I ended up getting my workout tonight. I picked myself up before falling completely asleep, went downstairs and did a simple 10 minute work out, plus my wonderful stroll with my kids got done earlier today. You don't need to kill yourself, especially right now with a new born that keeps you a little sleep deprived. As I said before on my previous blog, rest is crucial. Eventually (hopefully sooner than later) I will have a set schedule and work out every early morning since that is my best functioning time of the day for me. You too can find the best time for you and keep up with your goal to be a better you!
Love, Karina
It has been a few weeks, but I have not forgotten you or my responsibility to keep my eyes on the prize for those of you who are reading my blogs. Exercising has been a challenge in my home these days, but not impossible. I have set my goal and I am on my way to success! Getting back to exercising regularly after having my daughter has made me realize how weak and out of shape I am, which killed me because I have always been very strong. So, my goal is to build strength, flexibility and agility with or with out a gym. I have to make the best out of this and honestly, I am loving the challenge! I'm really looking forward to being in the best shape of my life at the age of 31, encouraging and helping people to do the same with my knowledge and most important, my experience. It is hard to get a workout done at home but I have set a time aside daily. I plan my workout around my day, but it doesn't always seem to be at the same time everyday at the moment. Today for instance, I had it all planned that nap time was workout time for mommy, unfortunately that was not the case when nap time came around, so I told myself that after everyone goes to bed tonight I will get it done. After putting my daughter to bed, my son wanted to play race with his little cars and then "go fish" after. He needed that time with his mommy and I made sure he had my full attention. Then we read two books, prayed and bedtime for him finally came. As I tucked him in he asked me to lay with him for a little bit and again mommy couldn't say no and slowly began to fall asleep with him. Things will come in your day and you have priorities. Exercise and good nutrition does not have to consume you and take the place of important moments, but we can and should make it a part of your normal daily life. Keeping your health is not just a selfish act, being healthy and energetic plays a big role in being a good wife, mother, daughter and friend. I ended up getting my workout tonight. I picked myself up before falling completely asleep, went downstairs and did a simple 10 minute work out, plus my wonderful stroll with my kids got done earlier today. You don't need to kill yourself, especially right now with a new born that keeps you a little sleep deprived. As I said before on my previous blog, rest is crucial. Eventually (hopefully sooner than later) I will have a set schedule and work out every early morning since that is my best functioning time of the day for me. You too can find the best time for you and keep up with your goal to be a better you!
Love, Karina
Thursday, December 29, 2011
Ready!
This week I received permission from my doctor to exercise and get back to my normal daily living. Now it's time to get serious and back in shape, but also to realize that it didn't take a day for my body to get the way it is right now and it won't take a day to be as fit as I was before pregnancy. Baby steps is all I need to take this week. Next week I will challenge myself a little more and a little more on the week after that, until I reach my goal or decide that it's time to move on to a higher fitness level. If you are healthy your body will thank you for the challenge! A little advice from me to those who plan to get pregnant to have an easier recovery time is to get fit and stay fit prior and during your pregnancy, but don't try anything new while pregnant and make sure you listen to your body.With the proper rest, exercise and nutrition, it is amazing how much you will enjoy your pregnancy instead of being miserable all through out. I loved being pregnant even with the little discomforts that naturally come with pregnancy, such as fatigue. Today I enjoyed my daily walk with my kids by letting my son ride his bike while I tried to keep up with him. We also played the Wii Fit and I incorporated Julie Tupler's tummy exercise to my day. A nice quiet time at the gym or in my porch to work out would be wonderful everyday, but that is not always possible so we have to make the best out of the busy days whether you work outside of the home or stays home with your kids. You will also find that these moments that you spend with your little ones to get down, dirty and active are priceless! Don't under estimate the amount of calories you can burn when you actively play with them!
Love, Karina
Love, Karina
Wednesday, December 28, 2011
Let's Talk Abs
Ladies,
I am trying to educate myself more about this muscle separation called diastasis which happens to most of us during pregnancy. I believe that in order to fix something you have to know and understand how it got damaged in the first place. I will be honest, I have very recently acquired my personal training certification and still have a lot to learn. Also, I cannot recommend or diagnose anything that should be coming from a medical professional. As a trainer though, I want to get educated about diastasis as much as I can. Our bellies seem to be our main concern after we have a baby. We all want to get that flat stomach and look our best after carrying that baby belly for months and that is when many will come to me for help and advice. For that reason I want to be able to really help and not cause more damage. So please consult your doctor and ask about this before going out there and doing any exercise. As for me, I will continue to do more research and share what I learn. This does not mean I will be sedentary and not workout, it just means that I will be more cautions when I do. Check out this interview with Julie Tupler RN, owner of Diastasis Rehab on the WebMD site (http://www.webmd.com/fitness-exercise/lose-mummy-tummy) if you are interested in learning more. This simple information might be the answer to all your belly problems, but again before you take any step it is wise to consult your doctor.
Love, Karina
I am trying to educate myself more about this muscle separation called diastasis which happens to most of us during pregnancy. I believe that in order to fix something you have to know and understand how it got damaged in the first place. I will be honest, I have very recently acquired my personal training certification and still have a lot to learn. Also, I cannot recommend or diagnose anything that should be coming from a medical professional. As a trainer though, I want to get educated about diastasis as much as I can. Our bellies seem to be our main concern after we have a baby. We all want to get that flat stomach and look our best after carrying that baby belly for months and that is when many will come to me for help and advice. For that reason I want to be able to really help and not cause more damage. So please consult your doctor and ask about this before going out there and doing any exercise. As for me, I will continue to do more research and share what I learn. This does not mean I will be sedentary and not workout, it just means that I will be more cautions when I do. Check out this interview with Julie Tupler RN, owner of Diastasis Rehab on the WebMD site (http://www.webmd.com/fitness-exercise/lose-mummy-tummy) if you are interested in learning more. This simple information might be the answer to all your belly problems, but again before you take any step it is wise to consult your doctor.
Love, Karina
Tuesday, December 27, 2011
Intresting Fact
My doctor told me that a pregnant women should eat only 300 extra calories during pregnancy, but a woman that is nursing should eat 500 extra calories during her nursing period. I thought that was very interesting, yet a dangerous fact to know without knowledge. I hope that anyone that knows this is not drinking a 500 calorie milkshake and thinking that they are doing the right thing. QUALITY IS MORE IMPORTANT THEN QUANTITY!!! Nutrition is so important and you will hear this from me over and over again. You can get your extra calories from healthy foods, no need to compromise your health. Eating is very important and not doing so to loose weight is not an option. I say that, but you cannot expect to reach your goal if your eating habits are unhealthy, even if you do workout everyday. I will go more in detail as we go along about diet, but I recommend that you change your eating habits for life and not only for a short period of time.
Love, Karina
Love, Karina
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