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Healthy Habits Weight Loss Program Giveaway

Healthy Habits Weight Loss Program Giveaway

Receive one entry for every “Healthy Lifestyle” Book Purchase for a chance at a Free 12 Week Healthy Habits Weight Loss Program $299 Value

Entries via book purchases must be received by 3/20.

Nutrition, Exercise & Lifestyle changes should support the things you are really passionate about doing…for the rest of your life.

If you are interested in starting your health journey, please click on the following link: Healthy Lifestyle Book

If you live outside the US, email me at coachconnie@lifestylehealthmentor.com for shipping details.

As always, if you have any questions… Don’t hesitate to reach out to me….. You can also follow me at the following:

www.facebook.com/healthykidseducation

http://www.facebook.com/lhmcoach

https://twitter.com/coachconnie_LHM

linkedin.com/in/connie-stoltz-4151aa133

www.instagram.com/LHMcoach.

 

 

Plant-Based Sources of Protein

While there are many variations of plant-based diets, there is evidence that a broadly defined whole foods plant-based diet has significant health benefits. Contrary to popular belief, consumption of meat and/or dairy at every meal, or even daily, is not necessary for optimal health and wellness.

According to a a joint report published by the World Health Organization (WHO), Food and Agriculture Organization (FAO) of the United Nations (UN), and United Nations University (UNU), protein requirements are currently defined as the level of protein required to meet metabolic needs for maintenance as indicated by nitrogen balance in the respective age group plus those associated with the protein needs for normal growth of infants and children, pregnancy and lactation in women.

In fact, diets high in meat – especially red meat and processed meat – have been repeatedly associated with an increased risk of obesity, type 2 diabetes, cancer, heart disease, and premature death. While it is true that animal products contain substantial amounts of protein and iron, these foods are also high in cholesterol and saturated fat and, being at the top of the food chain, tend to accumulate pesticides and other potentially harmful substances.

Whenever possible, opt for meatless meals packed with plant-based sources of protein. Good sources of plant-based protein include nuts, seeds, beans, peas, lentils, and whole grains.

 

rebeldietitian.us

rebeldietitian.us

Proceeds Benefiting Second Harvest Heartland

Along with teaming up with Second Harvest Heartland, I will be benefiting partial “Healthy Lifestyle” book proceeds to the FoodRx program that aims to connect food prescriptions and basic need services to low income patients through the MN health care system and to the Child Hunger Initiative, which advocates toward healthier snack choices for children.

Who is ready to join me in the cause of giving as much as we can in the way of produce, grains, etc. so that we can lessen the impact we have on both ends of the spectrum from malnutrition to obesity, which is why I continuously volunteer at Second Harvest Heartland?

Nutrition, Exercise & Lifestyle changes should support the things you are really passionate about doing…for the rest of your life.

If you are interested in joining me on this journey, please click on the following link:

https://lnkd.in/gvGAqWZ

If you live outside the US, email me at coachconnie@lifestylehealthmentor.com for shipping details. As always, if you have any questions… Don’t hesitate to reach out to me…..

You can also follow me at http://www.facebook.com/healthykidseducation

We are all working together to fight this mission one day at a time, and I appreciate each and every one of you for making our goal to fight this on-going battle.

 

 

What is Meditation and Mindfulness?

How do you do it? What are the different types? And what does science say about the effects on the body and brain?

 

5 Meditation Tips for Beginners
  • Start small with 3-5 minutes (or less). .
  • Understand what meditation can do for you if you have issues with stress, anxiety, irritability, or overthinking..
  • Understand the principles of meditation. ..
  • Do meditation your own way. .
  • Reduce All-or-Nothing Thinking. ..
  • Ways to incorporate it to your daily life…Through my “Healthy Lifestyle” Book

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Healthy Action Plan

So, why aren’t we focusing more on our health?  It’s simply poor lifestyle choices…. We overindulge, choose the wrong foods, less active, and letting stress and anxiety take over our lives. What can we do today to take action on our health?

 

 

 

 

Tips to maintain a simple healthy action plan:

  1. ABM Always be moving- keep physically active, whether it’s getting away from the office chair for a walk downstairs or going outside during lunch to gain some much needed sunlight. Just doing stretches, can get the blood flowing and revive that inner energy to regain focus. Strive for 30 minutes of exercise 3-5 days a week. Find an exercise you enjoy so you’ll maintain a regimen.
  2. Get cooking be creative in the kitchen and make your own meals at home. This way you encorporate the ingredients and you stay healthier. Plus it’s fun, gets you on your feet and a great family activity.
  3. Choosing the right foods- Always shop around the outside perimeter of the store as this is where you’ll find the wholesome goodness of fruits, vegetables, meats, unprocessed, dairy and preservative-free foods. Keep in mind that dietary guidelines have changed to where half our plate should be filled with fruit and vegetables. Plus you never have a label to investigate prior to purchasing as there is only one ingredient. Keep in mind- to benefit from satiety, wait 20 minutes after your meal to cue into your hunger levels.
  4. All in moderation- Keep a balance in your daily regimen. There will be days when life happens and you can’t maintain the My Plate routine along with the daily exercise plan. That Ok- Keep yourself in check knowing you’ll get back on the wagon tomorrow. Life is all about things coming at you when you least expect it- which is one thing that you can never be prepared for when it happens. That’s why you have a backup plan to slide the goal to the next day and never overwhelm yourself with anything- especially something that is out of your hands. This will in turn, help alleviate the stress and anxiety that you get if you’re a perfectionist. I’m one to always have everything in check, but I’m realistic to surprises so let yourself go if everything doesn’t fall into place.
  5. Live a simple life- sometimes going off the grid isn’t a bad thing. One thing I’ve learned is to not let social media rule our lives…. It can consume our time and lead to insecurity, which can be on stress and anxiety. Limit your time and spend quality time with family and friends. Take time to eat at the dinner table while discussing how their day went or what’s new in their life. It seems we get so wrapped up in what others are doing, thinking, feeling and finding out what’s going on with our family and friends through a Facebook post. Remember, you’re not living their life and they aren’t living yours so take care of yourself first. Otherwise, you can’t be there to help others.
  6. Meditation- It may seem silly at first or you feel out of place, but studies have proven the effectiveness on certain breathing methods to the poses to relax help alleviate some of that stress from your day. Try sitting by yourself for 10 minutes with no one around you and just take a breath in and breathe through your nose to let go of all the chaos that may have happened throughout the day. Another way to encorporate exercise is yoga, which aids in the meditation process.
  7. Let’s not forget sleep-strive for 6-8 hours. Remember, your body is like a machine, you need to oil it and keep it in tip top shape for it to run properly and keep taking you from place to place. If you’re not getting enough sleep, you’re causing oxidative damage, which causes your cells and DNA to build up, which reduces our longevity.
  8. Laugh- amazingly enough if you laugh for 10-15 minutes per day, you can burn up to 40 calories so why aren’t you laughing….. It helps release the endorphins to feel relaxed and not let things get in your way. Spend time with family and friends to gain the much needed benefit of humor and social experiences without focusing your social interaction on technology.

In summary, living longer depends on how we react, what we choose to do, and how we live. Remember, it revives you from the inside out by choose wiser food choices, letting go of the things we can’t control and making wiser choices to alleviate stress in our lives. All you have to do is remind yourself of the simple life that our grandparents lived and how much of a difference it made on longevity and happiness.

As always consult your health professional. I hope this article finds you in good health.