get healthy – This {______

Finding the Best Chocolate Protein Shake: My Reviews – Part 3

Today’s protein shake reviews are for two really good ones.

First I tried Super Coffee Protein. I wasn’t sure if this one would count toward a chocolate shake. The flavor was mocha. This one was super creamy and it had a nice coffee and chocolate taste. With 150 calories, 25 grams of protein, 8 carbs, 5 grams of fiber and 1 g sugar, this was delicious. I give it 4 stars.

The second shake I tried in this batch was Slate Ultra Protein. At 130 calories and 30 grams of protein, this was a tasty choice. With 3 g of carbs, 1 g fiber, and 1 g sugar, it was a good choice with less calories and sugar. I give this one 4.25 stars out of 5.

Anything you want me to taste test?

Thanks for reading.

It is a start

Last month I began preparing to take better care of myself. I met with my doctor, had a thyroid scan, and met with a wellness coach. I believe I have a good plan in place to lose some weight and get stronger.

I see the doctor again next week. He may or may not put me on a GLP-1. I wanted to start this journey for several years and have done extensive research into using GLP-1s to assist with weight loss. I have been reading up on things to do to minimize side effects.

Yesterday I had a good discussion with my wellness coach. I learned a lot from her in that one hour call. For example, I am on the right track in adding more protein to my diet. I am also on the right track with cutting down on coffee and it’s companion poisons – sugar and artificial creamer. I have switched over to drinking tea either green or black tea. I allow myself one 50 cal probiotic soda but I have not had one every day. It is a treat. I drink mostly water now.

This week I started doing squats. Every hour while I was at work I did 10 squats. I did this for two days and by the third day I was in quite a bit of pain and discomfort. The wellness coach told me that it was lactic acid buildup in my legs and that I should drink more water when I do squats. She said that the water will help flush away the lactic acid. I plan on trying that on Monday .

I plan to keep a record of my journey here and will update as things move along. I have already lost 5 pounds so I am feeling more positive that I can do this than I ever have.

Let’s do this thing!

My Lingo CGM is bossy!

Today, after indulging in some candy to see how it would affect my glucose count, my CGM (I shall call her Lingy) got bossy and told me I had to do 20 squats! What a bossy pants. I moved into a corner near my desk and completed all 20 squats. Kind of proud of myself!

The harpooned whale

So, my Lingo CGM (continuous glucose monitor) arrived. I prepped my arm and placed the sensor. It did not hurt at all. I did, however, bleed like a harpooned whale.

So far, my levels have been between 76 and 110. I can’t wait to see how it goes tomorrow. Here is a photo of the sensor showing the needle.

It’s been a while.

I can’t believe it has been almost 8 months since I last posted. Where have I been? To be honest, no where. I’ve been in quite a funk lately – mentally and physically. I recently decided I needed to do something about that.

First, I started reflecting on my mental health. What is keeping me stressed and depressed and what can I do about it?

With the current state of the world, it has been hard to think positive about the future. It doesn’t matter which side of the aisle you are on. I have friends and family from all walks of life and I love them all no matter what. What I don’t like is the amount of hatred that is out there. I’ve decided that I am going to spread positivity. It is amazing how people react to an unexpected smile or a kind gesture from a stranger.

I’ve been dealing with family health issues on both my side and my husband’s side of the family. I find myself stressing. We are so far away from both sides of the family. Sadly, there is nothing I can do. So, I just pray. God must be up there thinking. “Oh no, not her again” LOL. Not really, He has been good to me.

I’ve also started to invest in my physical health. I looked into vitamin B12 shots and, after extensive research, started getting weekly shots. Well, it’s only been 2 shots so far, but it seems to have made a difference. Both my brain fog and severe exhaustion have lessened. If you ask my husband, he will say my energy has exploded. (I haven’t been caught singing and dancing in the passenger seat of the car in years. Today, I had a ball).

I’ve also been interested in how my body reacts to different foods and activity. I am awaiting my first CGM (continuous glucose monitor) delivery. They should be here on Monday. I plan to wear one for the next month and track how different foods affect my glucose. This will help me choose foods that are less likely to spike my blood sugar. More on that journey in a future blog.

I am feeling better and have more energy. I am hoping to share some insight and tips with anyone interested.

Please share any tips that have helped you.

Thanks for reading!

GOALS!!!!

Goals have been set.

Check off those goals

I met with the registered dietitian last night. I think it was a good session. We came up with three doable goals for the next two weeks.

Goal 1: Since my step totals have fallen off and I haven’t been hitting 5000 steps lately, we decided to set a goal for 5000 steps each day. I hit 5105 yesterday. Today, at 4:45 PM, I already have 5135 steps.

Goal 2: Since Physical Therapy is helping, my second goal is to continue with it AND to do my PT home exercises every day. So far, so good.

Goal 3: Continue tracking my food and posting pictures on the Nourish. Easy, peasy.

I’m feeling pretty good about those goals.

Thanks for reading!

I am ready for change!

I’ve been working on eating healthy and moving more. I am currently having physical therapy once a week to help with my lower back arthritis.

I have been so frustrated with my goal of getting healthier and moving better. I often feel like the rusty tin man. My joints don’t want to unlock. I’m tired of feeling this way and I am working on a plan for change.

Besides physical therapy, I have been getting massages again. Not the nice, relaxing massages. These massages have improved my flexibility so much. My therapist, Wendy, has found a way to unlock my knees. It hurts like hell while she is doing it and for two days after, but it is working.

I will be meeting with a nutritionist tomorrow after work to get some assistance. I will share what I learn and give updates on my progress.

Thanks for reading.

Thirsty Thursday – How to quench your thirst without increasing your girth

Quench Your Thirst with Refreshing and Healthy Drink Recipes

As temperatures rise and the sun shines brightly, there’s nothing quite like sipping on a cool, refreshing drink to hydrate and invigorate your body. While sugary sodas and artificial beverages might tempt us, why not opt for delicious and nutritious options instead? Join me as we explore some thirst-quenching, healthy drink recipes that will keep you feeling revitalized all summer long.

1. Watermelon Mint Cooler

Ingredients:

4 cups fresh watermelon, cubed and seeded
Juice of 1-2 limes
1 tablespoon fresh mint leaves, chopped
Ice cubes

Instructions:

Blend the watermelon cubes in a blender until smooth.
Pour the watermelon juice through a fine mesh strainer into a pitcher to remove any pulp.
Stir in the lime juice and chopped mint leaves.
Serve over ice and garnish with additional mint leaves if desired.

Benefits: Watermelon is hydrating and rich in vitamins A, C, and antioxidants. Mint adds a refreshing flavor while aiding digestion.

2. Cucumber Lemonade

Ingredients:

2 large cucumbers, peeled and chopped
Juice of 2-3 lemons
4 cups water
1-2 tablespoons honey or agave syrup (optional)
Ice cubes
Fresh mint leaves for garnish

Instructions:

Blend the chopped cucumbers with water until smooth.
Pour the cucumber mixture through a fine mesh strainer into a pitcher.
Add lemon juice and sweetener (if using), stirring until well combined.
Chill in the refrigerator or serve immediately over ice. Garnish with mint leaves.

Benefits: Cucumbers are hydrating and low in calories, while lemons provide vitamin C and aid digestion. This drink is a refreshing twist on traditional lemonade.

3. Berry Blast Smoothie

Ingredients:

1 cup mixed berries (strawberries, blueberries, raspberries)
1 ripe banana
1 cup plain Greek yogurt
1/2 cup almond milk (or any milk of your choice)
1 tablespoon honey or maple syrup (optional)
Ice cubes

Instructions:

Combine all ingredients in a blender.
Blend until smooth and creamy.
Taste and adjust sweetness if necessary by adding honey or maple syrup.
Pour into glasses and serve immediately.

Benefits: Berries are packed with antioxidants and vitamins, while Greek yogurt provides protein and probiotics for gut health. This smoothie is perfect for a quick and nutritious breakfast or snack.

4. Iced Green Tea with Citrus

Ingredients:

4 cups water
4 green tea bags
Juice of 1-2 oranges or lemons
Ice cubes
Fresh mint leaves for garnish (optional)

Instructions:

Bring water to a boil in a saucepan. Remove from heat and add green tea bags.
Steep for 3-5 minutes, then remove tea bags and let cool to room temperature.
Stir in citrus juice and chill in the refrigerator until cold.
Serve over ice cubes and garnish with mint leaves if desired.

Benefits: Green tea is rich in antioxidants and may promote heart health and improve brain function. Citrus fruits add vitamin C and refreshing flavor to this hydrating beverage.

5. Coconut Water Refresher

Ingredients:

1 cup coconut water
Juice of 1 lime
1/4 cup pineapple chunks (fresh or frozen)
1 tablespoon honey or agave syrup (optional)
Ice cubes

Instructions:

Combine coconut water, lime juice, pineapple chunks, and sweetener (if using) in a blender.
Blend until smooth and frothy.
Pour over ice cubes in a glass and serve immediately.

Benefits: Coconut water is naturally hydrating and contains electrolytes, while lime provides vitamin C and pineapple adds a tropical twist and additional vitamins.

Conclusion:

With these delicious and nutritious drink recipes, staying hydrated has never been more enjoyable! Whether you’re lounging by the pool, hosting a summer gathering, or simply looking for a healthier alternative, these thirst-quenching options are sure to please. Cheers to your health and hydration – may your summer be filled with refreshing sips and vibrant flavors!

Thursday’s posts will, of course, be about quenching our thirst. Discussions about hydration, foods that quench thirst, foods that negatively affect hydration, books, recipes, memes, and personal stories about keeping hydrated. I hope you will join me.

Goal Setting Tuesday – How to choose a goal that inspires you.

The Art of Setting Goals: Crafting Your Path to Success

Setting goals is more than just jotting down a list of aspirations – it’s about creating a roadmap that guides us towards our dreams, motivates us through challenges, and ultimately leads to personal growth and achievement. Whether you’re aiming for professional success, personal development, or a healthier lifestyle, the process of setting goals is a powerful tool that propels us forward. Let’s delve into the art of setting goals and how you can harness this practice to transform your life.

1. Define Your Vision

The first step in setting meaningful goals is to clarify your vision. What do you truly want to achieve? Whether it’s advancing in your career, improving your relationships, or achieving a fitness milestone, defining your aspirations provides a clear direction and purpose.

2. Make Them SMART

SMART goals – Specific, Measurable, Achievable, Relevant, and Time-bound – are a proven framework for setting goals that are clear and actionable. Instead of setting vague goals like “get healthier,” make them specific, such as “exercise for 30 minutes five days a week,” measurable by tracking progress, achievable with realistic expectations, relevant to your overall vision, and time-bound with a deadline like “achieve this by the end of the year.”

3. Break Them Down

Large goals can feel overwhelming, so break them down into smaller, manageable tasks or milestones. This not only makes the goal more achievable but also allows you to celebrate incremental successes along the way, keeping your motivation high.

4. Write Them Down

There’s power in putting pen to paper (or fingers to keyboard). Write down your goals and revisit them regularly. This not only solidifies your commitment but also serves as a constant reminder of what you’re working towards.

5. Stay Flexible and Adapt

While setting goals is important, it’s equally crucial to remain flexible and adapt as circumstances change. Life is unpredictable, and sometimes adjustments are necessary. Embrace these changes and see them as opportunities for growth rather than setbacks.

6. Seek Accountability and Support

Share your goals with trusted friends, family members, or mentors who can provide encouragement and hold you accountable. Accountability partners can offer valuable insights, motivation, and support during challenging times.

7. Visualize Success

Visualization is a powerful technique used by athletes, performers, and successful individuals across various fields. Take time to visualize yourself achieving your goals – imagine the emotions, the sights, and the sounds associated with your success. This practice not only reinforces your commitment but also primes your mind for success.

8. Celebrate Your Achievements

As you make progress towards your goals, take time to celebrate your achievements. Whether it’s a small victory or a major milestone, acknowledging your successes boosts your confidence and reinforces your commitment to continuing on your journey.

9. Review and Adjust Regularly

Periodically review your goals to assess your progress. Are you on track? Are there any adjustments or refinements needed? Reflect on what’s working well and what could be improved, and adjust your goals accordingly.

10. Embrace the Journey

Lastly, remember that setting goals is not just about reaching the destination – it’s about embracing the journey. Each step you take towards your goals contributes to your personal growth and development. Enjoy the process, learn from challenges, and celebrate the victories, knowing that every effort you make brings you closer to achieving your dreams.

In conclusion, setting goals is a transformative practice that empowers us to create the life we envision. By defining your vision, making SMART goals, breaking them down into manageable steps, and staying flexible and adaptive, you pave the way for success and personal fulfillment. So, dare to dream big, set your goals with intention, and embark on a journey of growth, achievement, and endless possibilities.

Tuesday blogs will be dedicated to goal-setting. We will discuss books, podcasts, and personal stories about setting goals. I hope you will join me.

September 18, 2023 – Where have I been?

I can’t believe it has been so long since my last post! What have I been doing since then? Working on myself. Getting exercise. Trying to consistently eat healthy. Working on my mental health.

A new Planet Fitness has been going in near us and I have been impatiently waiting for it to open. I signed up as soon as they started membership sign-ups. They finally opened on August 31and I am working on getting myself organized to go three times a week on my way home. On top of his, we have been going to the local pool and swimming. If there is a lane open, I will do a lap or two. I’m new to lap swimming so I’m easing into it. If not, I do water walking, using the water resistance to enhance my workout. It’s going pretty well.

I have been taking the weight loss class offered by work since mid-July. I lovingly call it Fat Camp. Every Thursday for an hour we meet online – sort of like a WW meeting without the mandatory weigh-in. On top of that, I am taking a class called Full Plate Living Core Program. Basically, 75% of your plate is healthy food (vegetables, whole grains, fruits) and the other 25% are your indulgences (meat, dairy, bread, dessert). The 75% foods are all high-fiber foods that include water. It is pretty interesting. I’m not following the 75/25 completely yet. It takes time to get used to it mentally and physically. I do, however, see how it works.

As you can imagine, work has been a little crazy. Between continued work on recovery from Hurrican Ian almost a year ago and the damage from the glancing blow we received from Hurricane Idalia last month, I work in the office and see how hard our Project Managers, Project Coordinators, Facilities Maintenance Techs and HVAC techs work to keep all the County facilities functional and pleasant for the citizens. From offices to libraries, recreation centers, pools, and parks – they are out there cleaning up after the storm and when things are normal, making sure everything is in order. It is hard work, so stop and thank them if you see them.

So, I am back. I have several books I need to review and some healthy recipes to share. Stay tuned…

Thanks for reading!

If you or someone you love is struggling with mental health, there is help.

Call 911 if you or someone you know is in immediate danger or go to the nearest emergency room.

988 Suicide & Crisis Lifeline: If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org/.

988 is confidential, free crisis service that is available to everyone 24 hours a day, seven days a week. The Lifeline connects people to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals.

Crisis Text Line
Text “HELLO” to 741741
The Crisis Text hotline is available 24 hours a day, seven days a week throughout the U.S. The Crisis Text Line serves anyone, in any type of crisis, connecting them with a crisis counselor who can provide support and information.

Veterans Crisis Line
Call 1-800-273-TALK (8255) and press 1 or text to 838255
The Veterans Crisis Line is a free, confidential resource that connects veterans 24 hours a day, seven days a week with a trained responder. The service is available to all veterans, even if they are not registered with the VA or enrolled in VA healthcare.

National Disaster Distress Helpline
Call or text 1-800-985-5990
The disaster distress helpline provides immediate crisis counseling for people who are experiencing emotional distress related to any natural or human-caused disaster. The helpline is free, multilingual, confidential, and available 24 hours a day, seven days a week.