Consistency is Key In Weight Loss, Wellness, and Fitness

By Sarah Hunt, AZFB Communications Intern

 

 

Ever wondered why its so hard to lose weight, get into shape, or change your eating habits? I’m constantly relearning this phrase my grandpa always said: “the easy way is the hard way!”. It means if you want something done right, you have to do it the right way. There’s no shortcuts or sidesteps that you can take.

Now, in our modern world where we get many things instantly and at the touch of our fingertips, even a small wait like when our cell phones are buffering can bug us. So today, I’m sharing the key attributes you need to develop or strengthen to be successful in your healthy endeavors.

 

Decide

You have to decide if you want something bad enough, or if you are genuinely happy with where you are. Distinguish the difference between being content and complacent with your health. Dictionary.com defines complacent as “pleased, especially with oneself or one’s merits, advantages, situation, etc., often without awareness of some potential danger or defect”. Content is defined by the same source as “satisfied with what one is or has; not wanting more or anything else”. In the end, improving your health will always be worth it.

 

Commit

Making a commitment means you do what you say you’re going to do. You make your goals, and then follow through, one day at a time. To commit is defined as “to bind or obligate oneself, as by pledge or assurance; devote or engage oneself to a person or thing”.

 

Be Diligent

Diligence is similar to commitment, but has a few key differences. Diligence is “constant and earnest effort to accomplish what is undertaken; persistent exertion of body or mind”. Whereas commitment is a promise you are constantly making and keeping to yourself, diligence is the effort you need to put forth every day to see the improvement in your health that you want to see.

 

Be Consistent

This is one of the most important traits to improving your health, although all the others listed are needed to support it. Consistency is a “steadfast adherence to the same principles, course, form, etc.”. When you are consistent, you are sticking to your schedule of when you are going to accomplish your daily goals. It doesn’t necessarily mean you have to work out at 6 am every morning, but rather you did your workout that day, regardless of what time it was at.

You met your goal of, say, working out Monday, Wednesday, and Friday this week, even if it wasn’t at the exact time you planned. When you are constantly repeating and meeting your goals week after week, you are bound to see results as the months go by. It’s not always easy to do this, which is why we’re introducing the next couple principles.

 

Forgive Yourself

It’s inevitable; we’re all human, and we all make mistakes. We all get too busy, or forget to do our workout, or simply don’t have the time or energy or willpower to make a healthy meal or whatever our goal was that day. Forgive yourself for not making your goal that day and resolve to do better the next day. Don’t let missing one day make you give up on your long term goals entirely. Progress is still progress, no matter what it looks like. Don’t let it go to waste!

 

Be Patient

Patience is defined as “bearing provocation, annoyance, misfortune, delay, hardship, pain, etc., with fortitude and calm and without complaint, anger, or the like. Quietly and steadily persevering or diligent, especially in detail or exactness”. It can be easy to get so frustrated with your multiple failed attempts that you want to give up on ever improving your health entirely. But when you take a deep breath, calm down, and ponder why you’re trying to accomplish your daily goals, you find the motivation to keep going, despite annoyances or delays.

Practicing patience is one of the best ways to remain consistent with your goals. Keep going, and as time passes, you will start to see results. Try adopting daily mantras to give you the motivation to keep going, such as, “I may not be there now, but I will one day if I keep going” or “my work today is bringing me closer to my ultimate goal”.

 

Be Resilient

Resilient is defined as “springing back; rebounding. Returning to the original form or position after being bent, compressed, or stretched. Recovering readily from illness, depression, adversity, or the like; buoyant”. When you are resilient, you get back up when you fall, so to say. When you miss a workout or eat a not so healthy meal versus a healthier one, it doesn’t faze you anymore. Ultimately, you will come to this point where you snap right back.

It takes a lot of practice and consistency, but as you make yourself get up and accomplish that daily goal, you will be more likely to do this in the future. It will get easier to keep doing this, and it will be easier to stick to your schedule more and miss your daily goals less. Surround yourself with positive motivation. Some of my favorites are mantras, quotes, a healthy reward (food or a retail item), and having a workout partner, who makes similar goals as you, so you can motivate each other, be accountable to each other, accomplish your goals together, and celebrate your achievements together.

 

Celebrate Success

It is SO important to celebrate your success, whether you just finished your workout on an especially challenging day, finished running a marathon, or you simply decided to go with a healthier option at a restaurant over getting a Big Mac. Small and big wins should both be celebrated regularly. It’s important to remain humble and grateful about your successes as well. Be proud of yourself, but give credit where credit is due, whether it’s your accountability partner for keeping you going, Walmart for providing you with healthy groceries, or being able to afford a gym membership and have a place to go to work out.

Lastly, keep going! There’s always more progress you can make when it comes to your health, whether it’s your emotional, mental, physical, or spiritual health, amongst other types of health. Take your time, make time for breaks, and avoid burn out. As you consistently adhere to your daily goals and make time for rest, you will see the progress appear that you are seeking.

 

Endurance

Endurance is defined as “the fact or power of enduring or bearing pain, hardships, etc. The ability or strength to continue or last, especially despite fatigue, stress, or other adverse conditions; stamina. Lasting quality; duration”. When you endure, you persevere and push through the tough times, because you know it will eventually be worth it. If you continue to endure and power through, you will reach your ultimate goal. Endurance also increases over time as you practice it, and you will be more likely to get through tough times in your health journey easier.

 

Find more articles about exercise, fitness, wellness, and nutrition on Fill Your Plate’s blog!

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Health Benefits of Yoga

By Sarah Hunt, AZFB Communication Intern

 

 

Yoga has many health benefits, including regulating the nervous system, improving balance and flexibility, providing a stronger core, and reducing physical, mental, and emotional stress.

I feel like there is this stereotype around yoga, that “just stretching” can’t really give you all these benefits. It might be because yoga did not originate in the United States, and that could be why it has had a harder time being introduced and used widely in western culture.

But the scientific research and evidence of stress relief from yoga doesn’t lie. “This calming effect happens because of your spine, which is like a channel between your brain and the rest of your body. “Forward folds [which are a common yoga pose]… stretch and create space between the vertebrae in the spine, which is the commander of our autonomic nervous system,” says Savanna Stevens, founder of S3 Yoga.

This system directly affects our response to stress, so folds in yoga are really soothing to the nervous system, mind, and body.” While you’re in a folding pose, you’re also creating space for better circulation to your spinal cord, which further sends a calming signal to your brain, adds Mara Olney, yoga teacher and founder and CEO of LÜM Health Studio . “Forward folds are a quick way to move out of fight-or-flight and into a rest and digest,” she says. (Well + Good)

As you can see, our brain, nervous system, mind, and body are all connected. When we exercise by doing yoga, we are helping all of these at once.

Even my cardiologist, Dr. Huy Phan of Valley Rhythm Heart Specialists, highly recommends people to practice yoga. In my case, my heart rate is too high. It is mostly back to normal with medication, but flare ups can occur when I’m stressed, nervous, or excited. This high heart rate causes my nervous system to panic, because your heart is connected to your nervous system, which runs through and is what allows feeling across your entire body.

It’s basically an exaggeration of symptoms that we all experience when we’re stressed, nervous, or excited: not being able to think clearly, difficulty breathing (when in fact, there is nothing wrong with your respiratory system), feeling hot and sweaty or cold and clammy, nerve pain, tension headaches, stomach aches, and digestive issues.

Yoga is incredible because it soothes and relieves all of these symptoms at once. I also have low blood pressure so I need to intake enough salt, water, and protein as well, but when combined with yoga and rest, I start feeling so much better and more like myself again. It may not work the same way for everyone and their personal health conditions, but it has certainly helped me tons.

Here of some of my best resources for finding wellness through yoga. From instructional workout yoga videos to research and articles, you can find it all here.

 

Yoga with Adriene is my favorite yoga channel on YouTube. Adriene has hundreds of yoga instructional videos for all levels of yogis.

This virtual option is awesome, because as a beginner, I didn’t want to start at a gym or studio and make a fool of myself. So with these videos, you can practice yoga from the comfort of your own home, or download an episode and take it outside, and build strength and gain practice for when you’re ready to hit the gym or studio classes.

Or if you are like me and always on the go, these are perfect for when you’re short on time and can’t make it to the gym, but you really need to relax or work out, even if you only have five or ten minutes available (see Fill Your Plate’s article, Even Just Some Exercise Each Day Can Lengthen Your Lifetime).

 

On the Fence About Taking up Yoga? These 3 Mental Health Benefits Might Change Your Mind

I’m a Yoga Teacher, and These Are the 4 Poses That I Tap to Ease Holiday Stress

5 Yoga Flows Designed to Help Ease the Stress and Anxiety That Is 2020

The Absolute Best Stress-Busting Yoga Moves Are Restorative Forward Folds

The Best Workouts for Every Type of Stress—Period

This 20-Minute Flow Is the Best Introduction to Yoga Inversions for Beginners

I’m a Yoga Teacher-Slash-Physical Therapist—And This Pose Tells You Everything You Need To Know About Your Body

‘Wellness for All’ Won’t Be a Reality Until We Decolonize Yoga in the West

5 Powerful Ways Yoga Benefits Your Brain, According to Scientific Research

*Exactly* How Often You Should Do Yoga to Reap the Maximum Benefits

The Benefits of Doing Yoga Outdoors (With a Scenic Tutorial From a Nike Master Trainer)

 

Find more articles on exercise, yoga, wellness, and nutrition on Fill Your Plate’s blog!

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Gift Idea: “Just Add Ice Cream” Basket

By Sarah Hunt, AZFB Communications Intern

 

I saw this great idea for a gift basket on social media the other day and thought this was such a great gift idea for a teacher, friend, new neighbor, or anyone needing a pick me up! Credit for the idea goes to @brittaniborenleach on Instagram. Here’s how you make it.

 

Here’s what you’ll need and where you can find it:

 

a small to medium basket – Target dollar section or Walmart

crinkle-cut paper shred – Amazon

ice cream scoop – Amazon

plastic bowls – Target

plastic spoons – Target

ribbons – Amazon

toppings (chopped peanuts, chocolate chips, sprinkles, toasted coconut) – any grocery store

caramel – any grocery store

labels – Etsy

 

When it all comes together it should look like this:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Photo Credit: Brittani Boren

 

We hope you enjoy this fun idea and use it to brighten someone’s day! Find more craft ideas on Fill Your Plate’s blog!

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Homemade Virgin Pina Coladas In a Pineapple

By Sarah Hunt, AZFB Communications Intern

 

 

One of my favorite deserts is homemade virgin pina coladas, put in the pineapple we used to make the drink! Here’s what you’ll need to make this delicious drink:

 

Tools

 

Blender

Pineapple core tool (find it here)

 

Recipe by The Spruce Eats

 

Ingredients

 

1 1/2 cups unsweetened fresh or frozen pineapple chunks

1/4 cup ice

3/4 cup unsweetened pineapple juice

3/4 cup unsweetened coconut milk

 

Instructions

 

  1. Place the pineapple chunks and ice at the bottom of a blender.
  2. Pour the pineapple juice and coconut milk over the top. Puree until smooth. Taste to test the sweetness.
  3. Pour into glasses and garnish with fresh pineapple wedges or a maraschino cherry.
  4. Serve immediately and enjoy.

 

Find more delicious drink recipes on Fill Your Plate’s recipe database!

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July 24 is National Tequila Day

Sarah Hunt, AZFB Communications Intern

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What better way to celebrate National Tequila Day than with tacos and margaritas? Try this delicious pork taco recipe by Cooking for Keeps, brought to you by the Arizona Pork Council.

 

Crispy Pork Tenderloin Tacos

By Cooking for Keeps

 

Ingredients

  • 1 lb pork tenderloin, trimmed
  • 1/4 cup soy sauce
  • 3 1/2 tbsp lime juice, divided
  • 1 tbsp honey
  • 1 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1 1/2 cups fresh corn (defrosted frozen corn works as well)
  • 1/4 cup cilantro, chopped
  • 1 jalapeno seeds and stems removed and finely diced
  • 2 small garlic cloves, minced and divided
  • 1/4 cup finely diced red pepper
  • 1 tsp kosher salt, divided
  • 1/2 cup plain low-fat Greek yogurt
  • 1-2 tsp adobo sauce from canned chipotles in adobo sauce
  • 1 1/2 tbsp olive oil, divided

Instructions

  1. Don’t prep any of the ingredients until you marinate the pork.
  2. Using a sharp knife, cut pork tenderloin into ¼-inch slices. Cut slices into 1/8-1/4-inch strips.
  3. Add soy sauce, 2 tablespoons lime juice, honey, chili powder, garlic powder, and cumin to a large bowl. Whisk to combine. Add sliced pork. Use tongs to toss the pork in the marinade.
  4. Prep and chop the ingredients.
  5. Add corn, red pepper, jalapeno, one garlic clove, cilantro, 1 tablespoon lime juice, and ¼ teaspoon salt to a medium bowl. Toss to combine. Season to taste with salt and pepper.
  6. After assembling salsa, give the pork a stir.
  7. Add Greek yogurt, chipotle in adobo, remaining 2 teaspoons lime juice, remaining garlic clove, and remaining ¼ teaspoon salt to a small bowl. Stir to combine. Season to taste with salt and pepper.
  8. If the pork hasn’t marinated for at least 15 minutes, let it marinate until you reach 15 minutes. You can also marinate the pork tenderloin up to three days in advance in the refrigerator.
  9. Drain the marinade from the pork and discard. Pat the pork dry with paper towels. This will help to sear the pork versus steam it.
  10. Heat a large cast iron skillet to medium-high heat. Once the skillet is very hot, add ¾ tablespoon of the oil, about 2 teaspoons to the skillet. Swirl to coat. Add half of the pork tenderloin. Make sure the pork is evenly spread out on the pan. Don’t move it so it can sear properly. Cook for 2-3 minutes, flip and sear on the other side for another 1-2 minutes. Pork tenderloin cooks very quickly. Remove from the pan and repeat with remaining half of the pork.
  11. While the pork cooks, place corn tortillas in a kitchen towel. Heat for 35 seconds until warm and pliable. You can also char them over a gas stove flame.
  12. To assemble. Transfer pork to tortilla. Dollop with yogurt. Cover with corn salsa. Squeeze extra lime juice on top if desired.

 

Try these Fill Your Plate recipes for margaritas or limeade:

 

Limeade

Watermelon Margarita Mocktails

 

Find more delicious recipes on Fill Your Plate!

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