How Aging Affects Your Ability to Digest, Part One

Today’s guest post comes from my dear friend, Dr. Jillian Teta. Dr. Jillian is a brilliant naturopathic physician who specializes in all things gut-related. Her first book, Natural Solutions for Digestive Healthhit the shelves on May 6, 2014 and sold 4,927 copies in THREE days. In five days, it had almost completely sold out of its first printing. HINT: get your copy on Amazon by clicking the link above before those are gone too :-) . Dr. Jillian’s Fix Your Digestion Facebook page contains a wealth of information and has nearly 8000 followers. Bottom line – she knows her stuff, but explains gut health in such a way that everyone can (and needs to) understand. I personally love how she conquers subject matter that no one really wants to talk about (constipation, anyone?), adds a bit of humor and then offers real, natural solutions. 

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How Aging Affects Your Ability to Digest, Part One 

By: Dr. Jillian Sarno Teta

It’s no secret that as we get older, gastrointestinal problems like gas, bloating, IBS, constipation and reflux become ever more common. Typically we are told by our doctors to take the requisite symptoms relievers like antacids, acid-blocking drugs, laxatives and Bean-o. While these may help temporarily reduce symptoms, they do little to explain why these symptoms have popped up in the first place, nor do they address the causes of distress.

The truth is, very often there is a reason why symptoms pop up, and concrete steps that you can take to help yourself feel better in a meaningful and long-term way. Armed with a bit of knowledge about the workings of your system and where common symptoms arise from, you are well equipped to start a most interesting investigation – the investigation into yourself!

One of the most important things to keep in mind is that as we get older, our ability to break down our food efficiently slows down. It’s not always the case, but let’s consider what it takes to digest. Our body uses digestive enzymes, acid and bile to biochemically break down proteins, carbohydrates and fats into teensy-weensy bits of amino acids, starches and fatty acids, respectively. It is these tiny molecules that get absorbed through the lining of the gastrointestinal tract and into our bodies.

Acid, specifically, is very energetically expensive. The pH of our bodies is around 7, yet the pH of a top-performing stomach is much lower than that, at around 2. This acidic environment ensures adequate breakdown of food and prevents infection with pathogens. Yet it requires enormous effort for the body to produce this precious commodity. As we age, cellular energy wanes. This has consequences all over the body, and for the cells in the stomach that make acid, they slow down. They don’t make quite as much. Ditto for production of enzymes found in the stomach and pancreas, and it’s a similar story for bile production. Often, we just don’t have enough of these digestive factors to break down our food thoroughly.

What happens when large, partially unbroken food particles are on the scene? For one thing, they cause gas and bloating and indigestion. The small intestine likes everything broken into tiny particles – it’s how things are absorbed. Big particles spell big trouble. Another consequence, particularly if this goes on for months, is that the immune system will start to pay attention and react. The immune system will begin to treat these unbroken particles as invaders rather than friends. An inflammatory response from the immune system can lead to increased intestinal permeability (aka: leaky gut) and trigger sensitivities to foods that you never had before. The inflammatory molecules can also negatively impact the colony of beneficial bacteria that live in your large intestine, which in turn can alter gut motility (how frequently you “go”).

Another major consequence of reduced digestive capacity is the appearance of acid reflux, heartburn and GERD. Contrary to popular belief, heartburn is not a case of too much acid – particularly in the older crowd, and you now know why – but of acid in the wrong place. Between the bottom of the esophagus and the stomach is a trap door known as the lower esophageal sphincter (LES). The LES is always supposed to be closed, except for when you swallow something. This prevents acid and other stomach contents from regurgitating back up into the esophagus. The ability of the LES to stay closed is influenced by many things, including hormones and medication and certain foods. Interestingly, it is greatly impacted by stomach acid. When you have enough stomach acid, the LES stays tightly closed. As we age and stomach acid production goes down and there isn’t as much on board, the LES can creep open, and the  stomach acid that is present can wash into the esophagus and create symptoms. Low stomach acid is called hypochlorhydria and is a major contributing factor to reflux and heartburn in adults. Sadly, at this juncture, acid-blocking drugs are given, which worsen the underlying problem and create new ones, as they blunt the absorption of nutrients such as vitamin B12, folate, calcium and iron; and increase risk for infectious disease and bone fracture.

At this juncture, a good question to ask is – “well, what does one do about this?”

First things first: always chew your food well. Mechanically breaking down what you eat via chewing will put less biochemical pressure on your system lower down in the stomach and intestines. Chew your food until it is very soft and pasty. Second, consider taking a digestive enzyme with meals. This will assist your body in breaking down breakfast, lunch and dinner and will supplement the body’s own production of enzymes. You can also consider supplementing stomach acid in the form of Betaine HCl, but NOT if you have an ulcer and/or gastritis. Betaine HCl would be taken with enzymes, with meals. Some products contain acid and enzymes both. Supplementing with acid also helps kick-start your stomach to make it’s own acid, which is a very good thing indeed.

There is almost always a cause for digestive distress, but it doesn’t have to be cause for suffering! Understanding what is going on in your unique body is the first step towards uncovering the reasons for gastrointestinal disturbance and kicking symptoms to the curb. In my next post, we will cover changes that occur to the so-called “second brain” – the enteric nervous system – as we get older, and what that means for digestive health.

closeupJillian Sarno Teta ND is a medically trained naturopathic doctor and the author of the brand new book, “Natural Solutions for Digestive Health”. Jillian is the creator of the Fix Your Digestion gut restoration program, which is an online, do-it-yourself program to reduce digestive distress. A widely recognized expert in the field of gastrointestinal health, Jillian blogs for The Huffington Post and her work has been featured in the Gluten Intolerance Group National Letter, Pain Pathways, Dr. Oz Online and more. She loves social media and you can find her on Facebook at www.facebook.com/fixyourdigestion and Instagram and Twitter at @jillianteta. You can find links to her book, blog, store and more via www.gutrestoration.com 

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Ain’t Nobody Got Time for Cardio, v.3.0 + PWO shake

So, last week, I felt the need for a little cardio rush, but was majorly strapped for time and wanted to work shoulders as well. So, what’s a girl to do? A short, effective Metabolic Conditioning workout, of course!! I definitely felt this one – but had a blast. Give it a whirl, and let me know how you like it.

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Print n go: Ain’t Nobody Got Time, v3.0

After I got home, I made my most favorite post-workout shake in the whole wide world (see recipe below):

Choco-Nutty PWO Shake Choco-Nutty PWO Shake

Ingredients:

1 serving Isagenix IsaLean Pro protein in Natural Chocolate
2 tbs PB2
5 g L-Glutamine powder
6 drops Capella Flavor Drops in Hazelnut
a couple grinds of sea salt

Oh my gosh – soooooooo good!! I was never one to actually look forward to shakes before I tried these – now it’s my favorite meal of the day!

Enjoy!!!

xoxo,

Tara

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That’s IT! I’m quitting wine!!

Have you ever said this (feel free to replace “wine” with your favorite vice)? I know I have – PLENTY of times. I even almost said it after coming off a wonderful trip to the West Coast a couple weeks ago where I indulged in the vino probably a little more than normal. :-)

Did you ever notice when you tell yourself that you’re quitting this and can’t have that, that you end up wanting it even more?

Exactly.

I can’t tell you when specifically this shift took place for me, but sometime over the past couple years, I stopped telling myself I couldn’t have something that I deemed to be “bad” for me. And whoa…how liberating it was!

With nothing absolutely off-limits, you might think I would go on a full-out binge complete with popcorn, potato chips, wine, etc. But it’s funny…the exact opposite happened. Once I gave myself permission and the CHOICE to have those things, I didn’t want them as much!! Does it always work? No…but practicing what my friend, Jill Coleman, calls “intermittent sampling” and living a life of true moderation leads to a MUCH happier existence! Intermittent sampling is exactly what it sounds like – never going into full pig-out mode, but never depriving oneself either.

When I think about all the time I used to spend obsessing about food, I feel so grateful to be in this place now. Does it really need to be that difficult? What if  we all replaced the language of “I can’t have that” to “I choose not to have that”? Two similar, yet very different phrases in how your subconscious processes them.

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We always, ALWAYS have a choice – when we use words like “can’t have” or “not allowed to have”, we are perpetuating an all-or-nothing mindset. And I have to quote Jill again here because she has this stuff nailed: “All or nothing always ends up being nothing.” I LIVED all-or-nothing for freakin’ decades, and it was not fun. I would spend literally all week obsessing about my once a week, all-out cheat meal, and then feel absolutely miserable afterward. I missed out on a lot of living, because Lord forbid, a family or social gathering fell on a non-cheat meal day.  Those are years of what would have been precious memories that I can’t get back…because of the “can’t have” obsession.

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Don’t get me wrong – when it comes to fat loss, there have to be some sacrifices involved to reach your goals. But again, it boils down to choice. And honestly, nothing should ever be completely off-limits (again – intermittent sampling ).

You will never hear me say I’m quitting anything (especially wine, ha!) because I know that just sets me up for a downward spiral of craving the very thing I’m quitting, guilt and being miserable.

So, Cheers (as I refill my glass of Chardonnay). Just kidding…sort of ;-) .

Love,

Tara

P.S. If you’re ready to quit the all-or-nothing, but aren’t quite sure HOW to do that, let me know. We are running some cool promos through Easter Sunday on some of our best systems to help you break the cycle, reach your goals and create a sustainable LIFESTYLE.

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Please…Get Out of Your Own Way!

How many times have you told yourself, “I can’t do that” or “I’m not good enough, smart enough, successful enough,” etc.?

How many times have you NOT done something you wanted to do because you were scared?

How many times have you stopped yourself from visualizing how you’d like your life to be because you think, “what’s the point? That’s NEVER going to happen for little old me!”

Oh yeah, I can relate. There have been so many times in my life where I held myself back. I would create these crazy justifications in my mind on why I shouldn’t do something, even though deep down I knew that doing it would get me closer to where I wanted to be.

Even worse than that, for a long time, I didn’t even allow myself to dream or hope about my “ideal life”, because I figured it was a waste of time and I was just setting myself up for disappointment.

What I’ve come to learn over the past couple years however, is that those self-limiting beliefs are EXACTLY what was holding me back from experiencing the things I wanted. It has been a very gradual shift in thinking and mindset, but I have come to the realization that we were ALL meant for Greatness. But so many never realize their true potential because they place limitations on what they can do. We get comfortable, dare I say, lazy, in our thinking and living the status quo.

We go through life not really living, but merely existing. We live a life of mediocrity, which is totally fine if that is what you really want. But what if it’s not? How do you stop limiting yourself and your thinking?

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I’m not going to lie – it takes a lot of mental re-programming. Some get it right away, and others get stuck in “analysis paralysis” mode. But if you are ready for the shift, here are some steps to get you started:

  1. Get clear on exactly what it is that you want – your WHY. It’s best to do this in a quiet environment with no distractions. Open your mind and let your thoughts run wild. Don’t limit yourself. If you could have anything you want, what would it be? A new house, a better job, a better relationship, more money, more time with family, the ability to serve others, etc. Pretend you’re a kid and just let go and let those thoughts in.

  2. Write it down. This probably most important. Until it is written (on paper, not on a computer), it is just a fleeting thought.
  3. FEEL it. Read each thing you wrote down. Focus on it. Focus on how you will feel once you have it. Feel each emotion as if you have it already. Happiness, joy, GRATITUDE, love. REALLY feel and visualize it.
  4. Act as if. This one is tricky. You want to act as if you already have the things you desire. Does this mean that you spend money you don’t have if money is what you desire? No. But being grateful for the money you do have sets you on a path to receive more. It’s the difference between having an attitude of abundance and giving, as opposed to an attitude of scarcity and lack. The key is to feel as though you have the things you desire. Focus, focus and focus some more. There will be things and people who will challenge you. Stay true to yourself. As my friend Dave Mac Arthur says: “Guard your focus with your life.
  5. Set the intention. This involves knowing without a doubt that you WILL accomplish your goal(s). It takes over until you are almost vibrating with clear, solid intention. You KNOW with all of your being that it WILL happen.
  6. Take action. The “how” is probably not going to be clear at this moment. And that is exactly how it should be. The how is none of your business :-) . But taking action, no matter how small, sets forces into motion so that the how presents itself as you go. It sounds crazy and woo-woo, but you’d be surprised. People and circumstances will start showing up in your life, and you’ll have no idea how or why it happened. Be grateful and know it was all meant to be.
  7. Finally, for the love of God, get out of your own way! One of the things Nick and I used to say was, “we’ve got to figure this out!!”…we were so focused on “figuring stuff out” that we paralyzed ourselves. We tried to control everything, and if we couldn’t “figure it out”, we would just do nothing. What we learned though, is that once we relaxed into this way of thinking and stopped trying to control the Universe, things just started to happen. Does it happen overnight? Absolutely not!! Do we have setbacks? Heck yeah!  We are in constant learning mode. But we have gotten really good at is catching ourselves and calling each other out when we regress into our old negative thinking patterns.

You may be thinking this all sounds crazy…and I would have agreed with you up until a couple years ago. But so much of what happens or doesn’t happen for us is caused by the limitations we place upon ourselves.

You were meant for more. Now go out and get it!

Love,

Tara

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6 Reasons New Year’s Resolutions Fail (and how you can make them stick this time)

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Here we are at the close of another year. For many, the New Year signifies a sort of “rebirth”…a time to reflect on what worked and what didn’t the past year, and to “start fresh” on January 1st.

While I  think this is healthy for the most part, so many end up failing in their resolutions and end up either the same or worse than they were the prior year.

Let’s NOT do that this time! Realizing why resolutions fail and how you can avoid that is paramount to success. Below are why I think most resolutions fail, and how we can (finally) make them stick, once and for all.

    1. Changing too many things at once: tell me if this sounds familiar – Oh my gosh…starting January 2nd, I’m going to be in the gym every single day at 5am for an hour AND I’m COMPLETELY cutting out carbs/sugar/wine/coffee (pick your poison) AND I’m going to get 8 hours sleep per night AND I’m going to be the most organized person EVER!!Whoa…hold on there, little pony!! How realistic is it that one could successfully master ALL of those things long-term without feeling overwhelmed?A better approach might be to pick one or two of those things and create a resolution that is both attainable and realistic.

      How about this: I resolve to move my body at least 3 days per week for 20-30 minutes at a time. I will also focus on clean, pure foods 80-90% of the time.

      Do you think you might be able to stick to those very positive, very doable changes? In the process, you just might find the other things falling into place as you focus more on attainable outcomes.

    2. Unrealistic expectations/goals: this one goes hand-in-hand with the above. Things like resolving to run a marathon when you’ve never run the first mile (or you hate running); or putting an unrealistic number on a fat loss goal.While I definitely like to “dream big”, I also understand that being realistic on certain things is necessary. If goals are too lofty and broad, then the negative self-talk can take over as you realize you just cannot achieve them, and you end up doing nothing at all.Perhaps a better approach would be to create goals that are challenging, and create them in manageable “chunks”; i.e., daily, weekly, monthly and yearly goals. And celebrate each “win” along the way, no matter how big or small.

      So, if your eventual goal is to do a marathon, make your first goal to run a mile without stopping, and then build upon that.

 

    1. Lack of accountability/support: I think we all realize how important it is to be supported in our goals. Having an accountability partner or group is a great way to stay focused and on-track. Knowing that we are accountable to someone else also makes it not “all about us” – if we don’t do what we say we’re going to, then it not only affects us, but our partner/group as well. So, partner up with someone who has like-minded goals and check-in with them frequently.

 

    1. Loss of enthusiasm as time goes on: it is inevitable that the January 1st sparkle will wear off as time goes on, so you have to keep polishing and revisiting those goals to keep them shiny and interesting. If your goal is to move more, then change your workouts up frequently. If you want to eat healthier, then realize there is more to clean eating than chicken and broccoli. Get creative, and don’t be afraid to modify your goals as you go along.

 

    1. Giving up when you hit a snag: the best-laid plans sometimes fail. And that’s ok! Too often we just give up when something isn’t working or we make a mistake. If we can learn to look at mistakes as detours and lessons instead of obstacles, then there are no failures. When you hit a bump, get up, dust yourself off, and take another path. If you are truly committed to something, then the largest obstacle can do nothing to sway you. If you are just kinda-sorta-maybe committed, then the slightest little thing can knock you down.  It’s your choice.

 

  1. Lack of focus and vision: we all get sidetracked. Life happens. You must get very clear on your vision of what you want, and you must focus on it every single day without fail. Whether it’s meditating on it first thing in the morning, or having a vision board posted somewhere that you can see it frequently during the day – whatever works for you. Maintaining the vision and keeping it in the forefront of your mind is imperative, because when Life throws a curve ball (and it will), you can use that vision to stay the course.I review my goals frequently throughout the day. I have them written down in a notebook that I keep with me all the time. I recite them silently to myself probably 1000 times each day, and I don’t stop even when I’m just not feeling it. It really helps to keep my mind “at home” and focused on the bigger picture.

So who’s ready to make things stick in 2014? Let’s rock and roll and make it the best year yet! Need some help with this? Check out our 90 Day Simplify Your Resolution Program. Complete this form to learn more.

Xoxo,
Tara

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10 Holiday Sanity Saver Tips

Ahhhh…the holidays….such a wonderful time of year, right?

But, it can also be somewhat crazy, what with parties, shopping, wrapping, etc. And if you live in Procrastination Nation like me, it can get stressful rushing around at the last minute to get everything done.

And sometimes, we tend to have a WTH attitude towards nutrition and exercise during this time, vowing to get back on the wagon come January 1st. Why do we do that? I know for me, if I get totally off-track, I just end up feeling awful – physically and mentally.

I like to enjoy the holidays like everyone else, but I like to practice moderation – I never feel deprived, yet am still able to maintain. Here are my top tips doing that – they are painless and easy!

1. Start your day with a high-quality protein shake. I choose one with 36g of undenatured whey protein from grass-fed cows.

2. Drink lots of water – shoot for 100 oz daily.

3. Eat lots of greens – eat some, then eat some more. Spinach and kale are great mixed in with shakes – you can’t even taste it.

4. Move your body. If you can’t get in a regular workout, do “bursts” several times throughout the day. A burst consists of 60 secs hard effort. For example, squat jumps, push-ups, jumping jacks, mountain climbers, etc. OR see below on our Holiday Time Crunch Workout Series.

5. Don’t forget about sleep! We’ve been through this, but if you are sleep deprived, then fat burning is going to be hard.

6. At parties and family dinners, scan the food choices first before diving in. Fill your plate with veggies and protein first. Keep starches and sweets to a minimum. If you drink alcohol, try to keep it at 1 to 2 and drink water with each one. When it comes to alcohol, the solution is dilution.

7. Don’t stress – take some time out of each day to just breathe and  ”be”. Even 5 minutes can do a world of good.  Do what lights you up: meditate, walk, take a nice bath, read, etc.

8. Realize that no one is perfect – it’s totally ok if you slip up and indulge more than planned. Acknowledge, accept and move on. We always have a wonderful opportunity to get right back on track the very next meal.

9. Be grateful in every moment, even the difficult ones. :-)

10. And most importantly, ENJOY yourself. I think sometimes we get so focused on all the tasks at-hand that we forget to do this. Remember the meaning of the Season and cherish it. Being with family and friends is what it’s all about.

Love,

Tara

Oh, and before I forget!

Our Prime Life Fit Club peeps are putting the above into action with our easy-to-follow and CONVENIENT Holiday “break-even”  nutrition plan and our FREE Holiday Time Crunch Workout Series – 5 to 15 minute workouts you can do in your PJ’s at home :-) . Want more info? Shoot me a note: Tara@PrimeLifeFit.com.

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Eat your #tinycabbageheads!

You know, Mom was right when she told you to “eat your veggies.” And it is still true now that we are older. But there is one group of veggies that is especially crucial as we age: the cruciferous group.

What in the world are cruciferous vegetables? Here’s your Wiki definition:

“Cruciferous vegetables are vegetables of the family Brassicaceae. These vegetables are widely cultivated, with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, cress, bok choy, broccoli and similar green leaf vegetables.”

“Similar green leaf vegetables” refers to Brussels sprouts, kale, collards, etc.

So why are these greens so important as we age? The super-simple answer is that they help to balance “good” and “bad” estrogen levels, which can help to prevent certain types of cancer as well as a plethora of other unpleasant stuff that can happen as we age.

The main ingredient in crucifers that is responsible for this is called Diindolymethane (DIM). DIM has the unique ability to favorably increase the production of 2 hydroxy or 2 methoxy estrogens and thus help defend the body against estrogen’s adverse effects.

Here are a couple easy ways to get some crucifers into your bod:

  • Add kale, broccoli, etc. to stews and soups. This is one of my favorite ways to get veggies in. I put kale in just about every type of Crockpot dish I make.
  • Add a handful or two of kale and/or spinach to your protein smoothie. I know it sounds gross, and it will turn your shake into a lovely shade of green, but I promise you won’t be able to taste it!
  • Bake up a batch of kale chips or crispy broccoli. Super easy, and satisfies that need for something savory and crunchy.
  • Try the below: super-simple, low-carb and very tasty recipe of Chicken and Brussels Sprouts (even Nick loved it, and he is NOT a fan of #tinycabbageheads!).

Sautéed Chicken & Brussels Sprouts (right click and choose save as for print n go)

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Ingredients:

1 lb chicken breast, cubed
1 package pre-shaved fresh Brussels Sprouts (I got mine from Trader Joe’s) or whole Brussels Sprouts, grated
1 tbs coconut oil
Sea salt, garlic powder, other seasonings you like to taste (I use a salf-free organic blend from Costco-see pic below)

Instructions:

Brown chicken on both sides in coconut oil. Add in sprouts and cook all, stir-fry style, until chicken and sprouts are done.

Eat alone, or for a veggie bonus, serve over a bed of baby greens and spinach. I like to say: eat your veggies, then eat some more!

What are some ways you like to get your veggies in? Lemme know!

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6 Reasons Why Being 44 ROCKS!

Well…”it” happened again. My birthday. And not just any birthday – the big 4-4. And you know what ? I was totally ok with it! A few years ago, I would have wanted to escape somewhere and bury my head in the sand…let’s just say I did not used to handle getting older so well.

But in the last couple years, I’ve come to realize that I should be grateful for getting older, and all the wonderful things that come along with it. Sure, I could sit here and dwell on the fact that my tomorrows may very well be fewer than my yesterdays, but what the hell good would that do? Talk about doom and glooming yourself into a depression! 

Instead, I prefer to focus on why being 44 so totally rocks. Here are my top 6 reasons.

  1. Feeling comfortable in my skin: getting older brings with it a sense of “loving what is”, at least it has for me. It took me a crazy long time to get to this place, but in the last couple years, I’ve settled into a place where I’m ok with “me”, flaws and all. I’m messy, I’d rather run 50 miles or do 1000 burpees than do laundry, I am the queen of procrastination, I really like wine, I sometimes spend the whole day in my pj’s, the list of imperfections goes on and on…and ya know what? I’m ok with all that. Period. 
  2. No more falling into the “comparison trap”:  wow…how much time I wasted on this when I was younger! “If only I had HER butt or HER shoulders or HER hair or HER career”. Somewhere along this road, I decided enough was enough and that comparing myself to others did absolutely nothing but bring on a bunch of useless negative self-talk. I am what I am. That doesn’t mean I don’t strive to be a better version of “me’ every day; not at all – it just means I have learned that playing the comparison game does nothing but cause stress and unhappiness.
  3. I finally get that “it’s ok to have a cookie and like yourself after”: – famous words from my friend and mentor, Jill Coleman: I spent most of my late teens, twenties and thirties obsessed with food AND exercise. What I “should” and “shouldn’t have”, turning down dinner invitations because I didn’t have complete control over how the meal was cooked, beating myself up for days and working out for hours if I indulged in a rare treat.  Ain’t NOBODY want to live like that! Looking back, I wasted SO much time worried and anxious about food that I missed out on LIVING and enjoying time with friends and family. NO MORE. I now lead a pretty boring life of moderation where nothing is completely off-limits and rest days from exercise are welcome. And you know what? Once I stopped obsessing about food and what I “couldn’t” have, the less I wanted those things. And when I do indulge, I acknowledge it, accept it and move on.
  4. Realizing that looking “hot” is NOT what it’s all about: as I get older, I have come to realize that looking hot and sexy in a bikini is not the be all-end all. I get a little tired of everyone putting so much emphasis on it. Do I enjoy being lean and fit and looking that way? Yes…absolutely. But what I enjoy more is knowing that I’m doing great things for myself internally – those things you can’t see. Those things that help determine what quality of life will be like 10, 20, 30 years from now.  When I was in my teens and 20′s, I didn’t care what it took to “look good” and didn’t think about the consequences of what I did to get there. In my 30′s, I woke up a little bit, but was still at the point where I thought I was somewhat invincible. As I got into my 40′s and lost both parents and all grandparents, I started thinking…ok, maybe it’s time to get serious about this health and longevity thing.  Getting healthy and fit is not only possible now, it is PIVOTAL for life later on. This goes for everyone, even if you’ve never eaten “right” or exercised. It is not too late to start.
  5. Being ok with what others think: this kind of goes along with #2, but getting to a point where I’m not so concerned with what others think of me has been so liberating.  I am a “pleaser” by nature, so the thought that someone may think negatively of me used to send me into a tailspin and anxiety and worry. Not so much anymore. I realize that not everyone is going to like or agree with everything I do or say, and that is just fine. My goal is to just be the best human being I can possibly be by expressing kindness, love and gratitude every day. :-)
  6. Appreciating simple pleasures: when I was younger, I will admit that I loved material things – I think they served to fill some kind of void stemming from insecurities. Don’t get me wrong, get me in a Lululemon store, and it’s still a dangerous thing – ha! But, the things I cherish more now are experiences, not things. Being more secure in myself means I don’t need those outward so-called status symbols. Simple pleasures like being with family, watching the birds out of my office window, spending time with my pets,  leisurely walks in nature with Nick, etc. are what really light me up now.

Do I have everything figured out? Not even close!! But by my 45th birthday, I’m sure I will have added a few more things to this list. Getting older is so cool!

xoxo,

Tara

P.S. Be sure and sign up for healthy aging updates off to the side ——————————————> You’ll get a free 3-day workout split as a gift :-) .

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Low-Carb Crockpot Chicken Chili

I posted a pic of this yesterday on Facebook and Instagram, and had a lot of requests for the recipe, so here we go! This dish is super easy to make (you can make it even easier by buying pre-chopped veggies), and is perfect for the cooler Fall temps. Be careful with the serrano peppers though! I used my fingers to remove the seeds and they are still burning, and I definitely DO NOT recommend rubbing your eye after handling them :-) !

This recipe was inspired by several that I found on the Interwebs…of course I had to add more greens. When in doubt, always add greens :-) .

Print n go recipe: Crockpot Chicken Chili

Crockpot Chicken Chili

Crockpot Chicken Chili

 

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Enjoy!

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Ain’t Nobody Got Time For Cardio, v2.0

Sometimes the best-laid plans just don’t work out, as was the case this week. I’m traveling for work, so my workouts have all been in the hotel gym, which is fairly well-equipped.

So, Tuesday, I wrote up a pretty sweet hill sprint/upper body workout to do; I go be-bopping into the gym, only to find one treadmill occupied, and the other out of order. A few years ago, this would have caused a pretty major melt-down, and I would have probably said to heck with it, and sulked the rest of the day. While I was a little disappointed, I was also excited to improvise and come up with something equally vomilicious that did not involve cardio equipment. This is what I cooked up – let me know what you think :-) .

Print n Go PDF: Ain’t Nobody Got Time v2.0

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Share and Enjoy :)