FFF Diva Article Research: "Fitting Healthy Into Your Hectic Life"

Hello FFF Diva fans and followers!

I know it's been awhile since I have posted a blog about my progress in my 90 day challenge competition with my cardio boot camp. I promise...later this week I will update! Sooooo many great realizations and milestones this last month!

Anyways this article below really represents who I am: a "healthy" busy person. If this is your first time to my blog or even if you have been a long time reader you know that I AM A COMMUTER (apologies for those who aren't familiar with the Bay Area, California in advance).

What do I mean?

I am 24 years old and live in South San Jose. I wake up M-F at 5:30am to attend a 6am cardio boot camp (OPERATION BOOT CAMP) at an outdoor park RAIN OR SHINE. Then I either run 1-2 miles after camp or do 30 min of cardio on the elliptical. Next, I am on the road for my 45 minute commute north to San Mateo for my full-time job. Even though my office is in San Mateo, the school site I work at are 20-25 min further north in Pacifica and Daly City. Did I also mention that I am a graduate student in an MBA program? 1-2 days a week I drive 45 min from San Mateo to Marin County (right across the Golden Gate Bridge) to my college in San Rafael for class from 6-9pm. Then I drive all the way back home to South San Jose which is 1 hour and 15 min away south. Usually I get back around 10:30-11:00pm depending on traffic, which I still go straight to the gym for 30 min to an 1 hour of cardio. I have a goal of running 1,010 miles in 2010 and (even though I am NOT a fast runner) I have managed to run at least 20 miles a week since January 1st.


P.S. I didn't even add Filipino family obligations, church, choir, friends, clubs, organizations, my alumni work for my college, volunteering, traveling, and more.

What's my point?

I am a busy person but I still make time for exercise and good eating (through proper planning ahead of time) AND SO CAN YOU!

Everyone has different lives and things going on. I get it. However, this past spring I lost motivation and gained HALF of the WEIGHT I ORIGINALLY LOST in 6 months! This is why I started running and why I started writing this blog to hold me accountable. I used to weigh 320lbs in May 2007, then dropped about 96 lbs a year and a half later, then gained 45lbs of it back in Spring '09. Since August '09 I dropped 50 lbs and am in my 230s. It's about finding what inspires and motivates you and getting out of a slump.

Anyways I will get off my soap box now. Thanks for reading my rambles folks!

Committed to health & change,
FFF Diva Mo


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"Fitting Healthy Habits Into Your Hectic Life"

13 Tips to Get More Nutrition and Fitness into Your Day
-- By Life Coach Mary Guarino, Ph.D.

There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges.

Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine:

1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!
2. Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice.
3. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead.
4. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas.
5. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices. Learn even more grocery store tips.
6. Purchase frozen, ready-to-cook ingredients. Frozen fruits and vegetables have high vitamin and mineral content because they don’t sit around losing these nutrients for long before they are preserved. Although you’ll want to keep plenty of fresh fruits and vegetables around, it’s great to have frozen produce available for quick meal additions and smaller servings. Also, some grocery stores offer frozen boneless chicken breasts and a wide variety of seafood items in re-sealable packages. These are great for quick, healthy meals.
7. Pack your lunch the night before. You'll have given yourself the gift of extra time in the morning and you will assure that you have a healthy meal during the day. Don’t forget to pack snack items so you can avoid the vending machine.
8. Cook double batches of whatever you’re cooking. When you prepare dinner, especially on weekends, cook extra and freeze to use for another dinner or lunch. Then, you'll have a healthy meal ready to go when you are.
9. Give yourself some slack. If you are stressed out about preparing healthy meals every day, use what some experts call the "80/20" rule in your eating. If 80 percent of what you eat is healthy, then allow yourself to take it a little easier for the remaining 20 percent. You and your diet will survive.
10. Fit in exercise whenever you can. Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.
11. Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.
12. Whenever possible, walk. Increase the amount of time you can walk, versus sit or drive. It doesn’t take that much extra time to park a bit farther from the store entrance, or to make a personal visit to a colleague rather than phoning, instant messaging or e-mailing.
13. Get enough sleep. Even if you gain more time in your day by cutting back on sleep, you will be less effective throughout the day, as your energy level and cognitive functioning will be reduced. Insufficient sleep also makes you more susceptible to illness. By getting enough sleep, you become more efficient during the time you are awake.

Begin integrating some or all of these habits today. Make them part of your normal routine. You’ll be surprised at how little time is involved and how much better you’ll feel!