Ladies, thank you so much for coming to our Love Yourself activity. Thanks to our special speakers: Kristen Lindsay, Katelyn Vidmar, Kate Call, Kate Brown and Jenn Moyle as well as our wonderful activities committee for making everything come together. Here are the details of what we learned:
Our body is a vehicle to experience life. We
want to appreciate it, treat it well and make it strong so we can live
life!
Exercise - Take it one day and
one level at a time
Workout style Time of day, how social it is, how much time you have and what motivates you
- Maybe you would like the gym, running outside, planning to walk with a friend, signing up for a competition, playing tag at the park with kids
- Cardio, weights, HIIT (high intensity interval training), swimming, yoga, pilates, walking, running
Ways
to squeeze in exercise
- Dance with your kids, play tag at the park and really chase them, make fitness a family exercise
- Take the stairs, carry up your own groceries and Costco load, dance as you clean the apartment
Healthy Eating
Better Health:
· Make
things from scratch
· Eat
off a smaller plate
· Always
eat a carb and a protein together! You will be happier!
Smart Snacks (Carb + Protein):
· Hummus
with raw chopped vegetables
· Low-fat
cottage cheese with sliced pear, plum, cherries, fresh berries.
· 1
piece of fruit with nut butter
· Apple
or pear slices with cheese or string cheese
· Low-fat
yogurt with ¼ cup fresh berries or fruit
· Nuts
or seeds and a piece of fruit
· 2
rice cakes and nut butter
Ways to sneak it in with kids:
· SMOOTHIES!
Add spinach without changing flavor only the color
· Dips
- Hummus, Ranch, guacamole, peanut butter, yogurt
· Try
a new food - Roll a dice and kids eat that many bite of the new food
· Some
favorite things that kids seem to like are edamamea, frozen peas, frozen
blueberries, sliced avocados, celery and peanut butter, veggies with ranch,
clementines
· Roast
vegetables - cubed squash, sliced sweet potatoes, broccoli and
cauliflower...drizzle with oil oil and roast for 30 mins at 400 degrees
Tips for cheap healthy eating:
· Buy
produce on sale (Especially double ad Wednesday at Sprouts)
· Try
making things from scratch (bread, yogurt, granola bars)
· Eat
more beans/legumes recipes from dried legumes
· Ask
yourself- $1 for avocado or $1 for a bag of goldfish
http://summertomato.com/category/science/ - Good
articles for a healthier life
http://www.myfitnesspal.com/ -Free
calorie/fitness tracking w/ a group of friends
Women’s
Health in your in your 30’s and beyond
Know
the basic health history of your siblings, parents, and grandparents. It can
help your doctor determine if you should be screened earlier or more frequently
for certain illnesses. But don’t
dwell on it, everyone is unique.
6
Yearly Tests:
Pelvic exam (Pap smear every 2-3yrs when
in monogamous sexual relationship)
Blood pressure (is likely measured anytime
you visit a doctor)
Lipid profile (blood test to evaluate
cholesterol)
Skin check yearly by a Dr. But you can check monthly using a mirror to
identify any changes. Most often, melanoma-positive moles look questionable
even to the untrained eye. If it
looks funny, get it checked!! Remember sunscreen fights 2 evils – wrinkles and
skin cancer.
Eye exam (screens for eye disease,
often before you notice any symptoms)
Vitamin D (even in sunny San
Diego…most recent studies are showing deficiencies in vitamin D among women,
which is easily treated with supplements and can help your bones, your heart,
and strengthen immunity)
Self-breast exams best done monthly, about a
week before your period begins.
Healthy breasts are naturally somewhat lumpy in general. ANYTHING that makes you suspicious
should be checked. Remember that
80% of breast lumps are benign (non-cancerous). Benign breast lumps usually
have smooth edges and can be moved slightly when you push against them. They
are often found in both breasts. Mammograms should be done yearly starting at
age 40, or earlier with family history.
Random
Facts:
Women
· Live longer
than men (about 5-10 years longer).
· Have
stronger immune systems
· Eat
healthier
· Are more
likely to graduate from college.
On average
women say 7,000 words per day. Men manage just over 2000.
It
takes 17 muscles to smile --- 43 to frown.
The
average human produces 25,000 quarts of spit in a lifetime, enough to fill two
swimming pools.
The
largest cell in the human body is the female reproductive cell, the ovum. The
smallest is the male sperm.
The
left lung is smaller than the right lung to make room for the heart.
There are 45
miles of nerves in the skin of a human being.
There are
60,000 miles of blood vessels in the human body.
Women burn
fat more slowly than men, by a rate of about 50 calories a day.
Women lose
collagen at a much faster rate than men (contributing to wrinkles earlier).
Women's
hearts beat faster than men's.
Women feel
pain more intensely than men, due to different hormones.
Adult women
cry 5.3 times a month, men cry 1.4 times – a difference identified at the
cellular level, and not just based on hormones or society acceptance
Beauty Must Haves by Kate Brown
- Covergirl Clean powder foundation - non-comedogenic (won't clog pores) the sensitive line is great too!
- Covergirl eye shadow pallets - choose colors to flatter your eye color or to go with colors you normally wear
- Maybelline Baby Lips Chapstick - I like the purple one with the peach writing for a nude tone
- Mascara - they're all the same! but the thicker the applicator brush the more volume of mascara you get!
- Blush - trick-- coordinate lip and cheek color to balance out your make up!
- Organic coconut oil --big tub at Costco - to remove make up, use as a hair treatment every once in a while (maybe once a week) slather on hair and put a grocery sack on during your fav tv show. Shampoo thoroughly! Great for skin! And yummy to cook with!
- Sauve Keratin dry shampoo - in hairspray isle I believe. Shake well between sprays hold about 5 inches from your head and part your hair as you go for even coverage on your scalp. Then brush it out! If you accidentally use too much or spray too close rub it in with your fingers. Alternative---cornstarch or baby powder! Add Cocoa powder in for darker hair.
- Sauve Lightweight hold hairspray - use to tame flyaways or spray in hair before and after curling for a flexible hold! Too stiff of hairspray will weigh your hair down!
- Jergens Natural Glow gradual face tanner - Comes in light/fair and medium/tan. SPF 20. Can replace moisturizer.
- Biotin - hair skin and nails support supplement! Found in vitamin isle!
- Olay sensitive skin moisturizer SPF 15 - use daily. (white bottle black cap)
- Salt spray - for a beachy look-- great brand from Walmart is "Organix" their's is called Morrocan Sea Salt Spray (blue bottle brown sprayer) this Organix brand also has the Morrocan Oil!! Sprits it in and scrunch your hair, avoid brushing it so your natural wave can come through. Curl any funky pieces. (Select a small section, bring iron to roots and wrap you hair around it. Curl away from your face, leave about 2 inches of your hair out for a more subtle curl that's less "Poodle-ish" ;))
- Curling irons - the bigger the barrel the looser the curl! --smaller=tighter curl
- Morrocan oil or Argan Oil - Organix brand at Walmart. apply on ends after you wash your hair to smooth split ends and protect hair from damage as well as soften it!!
- And my favorite way to change up my look without committing to a new cut or style is to try parting my hair differently!! It's hard to get used to at first but trust me people won't notice quite as much as you will but they will know something is different about you!! Bring on the compliments!!! ;)
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