I Don't Fall for Food or Fitness Myths

Food and fitness myths have grown to an excessive number and causing extreme confusion in the health and fitness arena.  I am a firm believer of debunking all food and fitness myths and their false promises to deliver the perfect body in 10 days or less.  I can really get on a soap box about this subject and sometimes do.  Today seems fitting to fling a little soap around and clean up the "myth mess" created by untrue marketing in the fitness world.

Understand that most of America wants to get fit fast and companies are not dumb in knowing how to market that dream at top dollar.  Store shelves and online sites are crammed with millions of  miracle fitness makers and responding to those are the same amount of consumers.  Add that figure up and you have a several billion dollar industry all focused around you getting fit with a bottle of wonder.  Every time you step up to purchase some blend promising fat to melt off your body, create six-pack abs, build bulging muscles, or drop 7 sizes, please stop and realize those guarantees are myths.  There is nothing in that bottle or bag that is going to provide a fit body.  Supplements and herbal blends are not FDA regulated and promoters can put anything on their bottles to sell the product, and that is exactly what they do.  I do not walk the talk of teaching or selling gimmicks to achieve fitness which is the reason you will never see any endorsements for them on my Blog.  Take a close look at the small writing on most unregulated fitness supplements and you will see "should be combined with a healthy eating and exercise program for results."

Stop right there!  Guess what, if you just starting eating right and exercising you would see results without buying an expensive bottle of "quick fix" hype.   Most all our nutrients can be obtained through eating a wide variety of healthy foods.   Some foods can naturally boost metabolism getting rid of the need for any unhealthy stimulant fat burners.  Getting fit and staying healthy takes a lifestyle that can't be purchased at the store.  You are the secret to your success!  Myths are for fiction story books and fairy tales.

FITNESS MYTH

It would be nice to be able to snap our fingers and make our bodies the way we want them, but that is not life or reality.  It is time to face the truth of what it takes to achieve health and a fit body and get off the "gimmick-go-round" taking you in circles and going no-where.  Getting fit will take a commitment to eating right, consistent exercise, lots of water, and plenty of rest.  Living this lifestyle will provide the results you are looking for and you are the one who can guarantee that by your daily choices.  That sounds like a much better investment of time and money.

Take a look at my latest article on the about.com network and titled, "Eat Clean Food Myths Debunked."  for a few of the latest trends debunked through research.

Eat Clean Food Myths ... READ THE ARTICLE

Stay Healthy Fitness Tip: 

Believing food and fitness myths cause setbacks to reaching your fitness goals.

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Be well and Stay Healthy!

Darla Leal, Fit Over 50

Healthy is How You Respond to Life

Being healthy is many things but I feel the biggest player in life is how we respond to it.  We are all hit with situations every day in our marriages, workplace, family or friend drama, getting bad news and right down to the priority of taking care of our body.  It will be in the responses to life's circumstances that creates a healthier, happier, and many times stronger person.

Being healthy encompasses not only the physical and nutritional, but also includes the emotional and spiritual.  If any one of those dominoes are out of place, health is just not complete.  When a problem arises, we can choose to brood about it or problem solve in a healthy way.  Many times issues are out of our control and really, the only thing fixable or controllable is you and me.  We are not responsible for the actions or behavior of others, but what we do have is the actions and behaviors of ourselves.

Life can be made to feel complicated and depressing or carefree and happier simply by how we respond to situations.   The same principle should be applied to how we take care of our body.  Do we nourish it well, exercise it enough, and provide adequate rest for it?   What are your actions telling your body and how is it responding to you?  Are you getting great healthy feedback or receiving messges of fatigue, illness, overweight, depressed, and stressed out?

Our body is a good indicator of how we are living life.  A healthy lifestyle reflects itself from the inside out and if we are doing a great job with eating right, working out, and emotional and spiritual happiness then our body will feel pretty amazing as a whole.  If we choose not to listen to our body indicators to get our act together, guess what?  We will be hit with weight gain, stress, illness, and usually being pissed off at the world for our problems.  It is up to each of us to listen to what our body, mind and spirit is telling us and take appropriate action. It will be the responses in life that create our health.

Lots of exciting health and fitness articles prepared and ready for you to read on my sports nutrition page with the about.com network.  Head on over and check out my Landing Page with my recent release on "Should I Take Stimulant Based Fat Burners?".

Read Great Articles!

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Darla Leal, Fit over 50!
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Be well and Stay Healthy!

Age is Never the Deal...It's What I am Doing Through the Ages

Age is just a number and I wear 51 proudly. Actually, I do not even think about it unless someone makes a comment.  Inside I feel youthful, energized and can still do the splits.  I recognize my limitations and focus on what I can do to the best of my ability.  Each day is a new chance to make better choices physically, nutritionally, and mentally.  I give time to reflection and am thankful for the many blessings God has given me.  I have been through a tough journey in life and today I am still smiling, extremely happy, and going strong with my fitness.

It really comes down to a state of mind and I refuse to get all "hum-drum" about getting older and instead focus on what I can do to improve my life through the aging process.  Age is never the deal but it is what I am doing through the ages that counts.  I can sit around like a bump on a log, depressed, and seeing my life as half over or embrace that my life is more than half full.  I choose the latter and enjoy the challenge of becoming stronger physically and mentally.

Sometimes aging holds a stigma of "grandma/pa" wearing frumpy clothes with huggable large hips and hair always in a bun. I am not describing this to be offensive and I have to laugh because I am a "Nana" always wearing my hair up because I am either sweating my literal ass off in the gym or teaching clients.  When I am not on the job, I enjoy wearing trendy clothes, letting down my long hair, and adding a bit of makeup.  I do believe in less is more in the makeup application department.  In fact, I do not use foundation at all and prefer a tinted moisturizer with a sunscreen to protect my skin.  I am all about "dump-the-frump" and will never fall into wearing the "Mom's jeans" category.  I am who I am and part of being a fit over 50 woman is being able to wear what I want.

Older, wiser and definitely better is what comes with aging.  It is an honor and privilege to live each day and I refuse to let the gift of life down by not giving the best of me in return.  I believe in a quality life and in quality health.  Eating healthy and exercise are a natural part of who I am and I would feel absolutely out of sorts without it.  I steer clear of drama and try to keep stress to a minimum.  Life is too short to entertain ugly mental stuff that does not nourish my soul in a positive way.

Getting Fit Over 50 IS POSSIBLE!

I will always be a strong motivator for all people and especially those over 50 who think getting fit is not possible.  I am here to say being your best healthy and fit self IS POSSIBLE.  Life hands us all bowls of cherries and it will be how we respond to those cirumstances that will create a stronger, and healthier person.  It is not the time to give up, eat like crap and not exercise because there is some sort of belief that it will solve something.  The result of that behavior is an unhealthy and very unhappy person winding up in the "frump" zone.  Life is short and precious and not taking care of yourself is really wadding up your gift and throwing it on the floor.  It is time to stop wasting time and fight for your fitness regardless of your age or circumstance.  Remember, age is never a deal so stop focusing on the number as if it defines you and start putting in the effort of adopting a healthy lifestyle.  Now, that is what counts!

Enjoy my latest article "Not Losing Fat? These Not So Obvious Reasons Could Be the Culprit" on the about.com network.  I would love to read your feedback by posting a comment below and if you feel comfortable sharing areas in your life the article may have touched on.  We are all works in progress!

Not Losing Fat? Read the Article

Stay Healthy!

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Stress Can Be a Fitness Killer

I am not a fan of stress and how it can make me feel.  Unfortunately, stress is part of the life package deal with no opting out button.  Stress can become a chronic ugly thing with negative physical and emotional side effects.  Studies are also linking stress to hypertension, heart disease, and weight gain.  Who the heck wants a whole bunch of extra fat with the heart attack waiting to happen sign sitting on our stressed out shoulders?

So many of us are living in a constant state of stress whether from family problems, illness, financial strain, or unhappy marriages and are accepting it as our normal way of life.  Stress places wear and tear on our body as cortisol is leaking out of the adrenal glands in abundance and causing increased blood pressure and waistlines. Stress, straight up is a fitness killer.  I for one refuse to live in a constant state of stress and do implement healthy strategies to eliminate it from my life.

The way stress is handled is the answer to maintaining our health and fitness.  Some use stressful situations to make excuses to eat crappy, give up on themselves, and have a bitter resentful attitude about life.  This of course leads to all that "comfort food" over-eating, no exercise, and blaming everyone for self-induced problems.  Chronic stress behaviors like this lead to the ultimate fitness killer and eventual body riddled with illness and unhappiness. Stress can be either out of our control which we need to learn to let go, or fixable.

"Life is 10% what happens to us and 90% how we respond to it." I love this true statement and live this philosophy to reduce stress and maintain my fit and healthy life.  Learning to let go and remove stresses not within our control is important to healthy boundaries and improving the quality of our life.  Also, reviewing our priorities and eliminating things creating a "too busy" life will make for a happier, healthier you. Focusing on how to become a better you is the only thing that falls under the "fixable stress" category.  We tend to put undue stress on ourselves and from un-meaningful things in life.  Who cares what others are thinking, saying or even doing that may be about you?   Learning to let go, walk away from unimportant things, and picking up positive growth from the stresses in life will create a stronger, healthier person.

I enjoy a great workout when I feel stressed or anxious and use it as "cheap man's" therapy for self improvement.  God and I have pretty good talks during that time as well and usually within that sweaty hour, I have put the stress behind me and ready to move on with a positive day.  I also do not reach for  "junk" food to comfort me or fill some sort of empty void during times of stress.  I am a mindful eater and think before throwing just anything in my face.  My body, mind, and spirit are worthy of more than trash in the form of food or a bitter attitude.  I also like to deep breathe during my stretch time and contemplate everything about life.  I choose to be happy and healthy and that calls for action and choices to respond to stress in a healthy way.

Read my recent article "Is Stress and Cortisol Making You Fat"  on the about.com network for great information on how stress contributes to increased fat.

IS STRESS MAKING ME FAT?

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Stay Healthy!

Darla

My Journey through Menopause

My journey through menopause is more of an update since my "Mad at Menopause" article written a year ago.  Head on over and read that before diving in here to get the full story of my symptoms, frustrations and actions to resolve them.

Instead of being mad at menopause, I am now calling it a journey through menopause.  The drastic symptoms have softened thanks to research, talking with my doctors, and making treatment decisions that best fit my body.  As women we will all experience menopause and the havoc placed upon our bodies during this transition.  Menopause is part of life and health and not a subject to be hushed and brushed under the carpet.  There is no shame or embarrassment discussing anything that relates to health and fitness.  We have lived too long with our heads tucked between our tails and still thinking how dare we use the term "vagina" in public.  Come on now, we are all grown women and men for that matter and this is a `need to take care of issue` for women and the men who support them.

One year ago I was plagued with unbelievable hot flashes that tormented my days and nights, fatigue, irritability, foggy thinking, inability to sleep, vaginal dryness, numerous urinary tract infections, decreased libido, and complete frustration that consumed me. This is a brief description of what can be read in the above referenced article fully outlined in ugly detail.  I think menopause was at the forefront of every conversation I had with my husband back then and "thank you God" for such a supportive man.  It did not matter how physically fit I looked on the outside because my inside was so out of balance I did not feel confident sexually or as a woman.  This weighed on me heavily and I was desperate to fight menopause with all I had.

One year later and I am feeling fabulous.  I no longer take OTC herbal blends and decided to give bio-identical hormone therapy a try. I have been on the bio-identicals for 10-months now and the improvement in menopause symptoms is remarkable. In addition,  I have continued the low dose estrogen vaginal insert pill and very happy with the `plumped up` results.  I also use natural coconut oil and vitamin E suppositories regularly for internal vaginal moisturizing.  My hot flashes went away within 2-weeks of bio-identical therapy and as the months have gone by, I feel like my old self again.  Emotionally and physically my body feels like it has been brought back into hormonal balance and I am functioning at what I would call a normal level.

My confidence is renewed, my thinking is clear, and sex is great.  I am taking an additional herb that I will not disclose right now until I can provide fair feedback.  I will share that it has to do with increased vascular functioning.  My lifestyle of eating healthy and exercising regularly continues to help residual menopause symptoms.  The only thing remaining is irregular bleeding which is normal on or off bio-identical hormones.  I may go 3 months with no cycle and get that surprise period which can be light or heavy.

I do not know how long I will require trans dermal bio-identical hormone therapy but am happy that I made the decision to go this route for my body.  It has changed my frustrations into stress free days of going through the transition and I look forward to no longer having periods...sweet freedom. Sharing my journey through menopause is not only informative but to support you are not alone in the process.  However, we are all individuals needing to be our own health care advocates.  It is important to make the best choices for ourselves through research and doctor discussions.  If anything, be motivated there is hope to feeling better going through menopause and always be pro-active when it comes to your health.

Check out my article "Menopause: Fight Back with Food" on the About.com network for more great info on the subject.

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Dedicated to my Beautiful Husband

Stay Healthy!

Darla

Taking Control of Right Now

Right now is what I have to work with.  I have learned from past mistakes and hurts,  overcome injuries through hard work, and this has taught me to make the most of my "nows".  It has also shown me how to celebrate every moment in this life.

The road has been tough and sometimes still can be, but each day is about taking control of right now and becoming my best me.  Procrastination is a waste of life, body and soul and really a slap in our own faces when we don't take care of business.  Right now we have a choice to eat healthy, exercise and stop complaining about all the things wrong in our lives.  So many are caught up in all the negative stuff and can't see the forest through the trees. Instead of celebrating a pound lost, the happy event quickly becomes downgraded to "just a pound" and this has just ruined my day.

We are the products of our daily choices.  It is important to take control of "right now" and not allow another day to pass without making some great changes. Whether you are struggling with poor nutrition, sedentary lifestyle, stress, or a bad attitude there is no time like the present to take positive action.   Our lives become so habitual that change feels alien and impossible, but I say it is POSSIBLE.

Get out a piece of paper and journal changes you would like to see happen in your life.  Do you want to look better, feel better, and improve the quality of your life?  Create a plan to make that happen and that may mean going to a qualified counselor, personal trainer, or registered dietitian. Whatever needs to happen, only you can make it so.  Dependence on others to somehow create this magic transformation for you is a fairytale.  We are all responsible for our physical, spiritual and emotional health and any slacking manifests itself as illness, unhappiness and low self-esteem.

Time to take control of RIGHT NOW and Stay Healthy!

Read my latest article on the sportsnutrition.about.com network titled "Five Food Strategies You Can Do Right Now to Reach Your Fitness Goals" for some great ideas.

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I believe in Right Now

I DON'T TAKE SUPPLEMENTS OR BELIEVE IN MAGIC

What I mean by supplements are those products that promise to create a fit and healthy body by popping or drinking whatever is in the bottle.  I guess that is where I do not believe in magic either.  I am a hard nut to crack when it comes to endorsing or promoting "enhancement" type supplements or drinks.  Those that promise to burn fat faster, create bulging muscles, and guarantee the ability to leap over buildings in a single bound.  In addition, they can come with harmful side effects I personally am not willing to chance. The next time you pick up a bottle of magic, take a close look at the label that will typically read "results obtained when combined with a healthy diet and regular exercise program."  BAM ... what is the point of wasting money?  Once a healthy diet and exercise program are implemented results will follow and that is without taking whatever is in that bottle.  Also, all supplements are not regulated and many not clinically studied, and fall under the category of food and not medicine.  

Of course any supplementation is a personal choice, and I am not a downer on all

things that may assist with improved health and wellness, and in some instances may be necessary for some people.  I do indulge in the occasional protein shake, take multi-vitamins fairly regularly, and my body seems to respond well to glucosamine for reduced pain in my joints.  This is more a maintenance body insurance program for me and I am not looking to enhance the way I look by taking anything that I have listed.  I do not believe drinking a protein shake is going to define my muscles but do benefit from a boost of vitamin C if I feel the symptoms of a cold.  

The primary source of my nutrients come from the healthy food I eat daily and not from dietary supplements. Because I eat a wide variety of food coming from lean proteins, good carbohydrates, and healthy fats  I feel very confident that all of my nutrient daily allowances are being met.  I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.  

I lift weights as part of my exercise program, but do not feel I need an over abundance of protein to make my muscles larger and leaner.  I do not sit around eating loads of chicken breast and drinking several protein shakes per day.  That is just crazy and would do nothing but tax my organs and create a constipation issue.  The demands I place on my body through exercise do require more calories of ALL of the food groups and I just focus on eating healthy several times per day to satisfy those needs.  There is nothing magic about that and in fact maintaining a healthy body is pretty simple and will only require eating right and exercise.  

Read my article  "Are Supplements Really Necessary"
 for even more valuable information on the subject.

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Stay Healthy! Darla