Do you love your family? Then take care of your health.
My grandmother, she passed away on the 14th of August 2015. I believe she died of a broken heart, my grandfather past away over a year ago. Since then, she would tell whoever she was around that she wanted to be with him. She would ask where he was, at times — she had horrible memory.
My grandparents believed in natural remedies rather than going to see a doctor for routine a check-up. But, they ate a lot of starchy and simple carbohydrates — like rice and bread for every meal. My grandmother had type II diabetes. My grandfather was a heavy smoker and my dearest grandmother chewed tobacco. They did little physical activity other than what was required for their jobs and maintaining their garden. My grandfather was a construction worker and my grandmother was a hotel cleaning lady.
Although, their health was not the best but their love and happiness was. Love and happiness can only go so far, there has to be balance — health has to fit into this equation. Growing up, I wanted to emulate the qualities they both had — hardworking with genuine love for those who surrounded them.
I left home soon after graduating high school to join the U.S. Army. I was one of the 16 grandchildren that did not stay close to family and ventured out for my future. During my 13 years of serving, which I still serve, I learned a lot about health, wellness and nutrition. In fact, I work for the U.S. Army Physical Fitness School.
Over the past few years my knowledge grew for the health, wellness, sports and fitness industry while my grandparents grew older. I had planned to visit my grandmother this year, but it was too late. It was very hard to keep in contact with my grandparents, they lived in the Philippines with no Internet or phones. I could have helped them. I could have helped with giving them some sound advice on nutrition, prescribed physical activity regiments — but I didn’t. When I reflect back, I think about how many more months or even years I could have added if I had taken the time to help them.
I get it, we are busy — with life. The distractions around us can get overwhelming that the choices we make it life can make it seem easier. Reaching for those 500-calorie pastries to fill our hunger and taste buds rather than fueling our body with nutrient dense foods. But the problem is this — we eat too much at the wrong times. We spend countless hours on our mobile devices to feel “connected” when really we are pulling ourselves away from the people who really matter and who truly care — our families.
We can make little and simple changes…. It does not have to be a 30-day challenge or cold turkey on sugar. It can be simple things like reducing the amount of simple carbohydrates we eat and when we eat them. We can step away from our computers, phones and television to walk outside and enjoy the sun, nature. We can talk, to our family members about our day, their day! Instead of replaying the horrible day you had at work in our racing minds, talk about it with a family member, a friend — get that shit off your chest.
Back to health, and the changes we can make now to add more time to our life. You have to ask yourself these questions — do you want to spend countless hours in a hospital for a health issue? How about your family members having to take you and watch you go through pain staking medical appointments? Do you want to put your family through watching you suffer on that hospital bed for something you could have controlled, like quitting smoking? Or how about the quality of foods you eat, you could and can control that. Healthy food is not expensive, medical bills and prescription medication is expensive!
If you don’t have the heart to make yourself better for you, how about for your family members — you know, the people who love you and care for you?I get it, we have to make change for ourselves but we have to make change somewhere. Not everyone has that internal motivation, we have to find some type of drive and motivation to get us on the right path. So lets find that motivation through our family.
Simple & easy short steps:
- Simple carbohydrates should be consumed in small amounts and only during breakfast and after physical activity. When eating simple carbs, have protein with it.
- Start off your day with a protein source within 30 minutes upon waking up and starting your day.
- Complex carbohydrates should be your main source throughout the day, rather than simple carbohydrates. Complex carbs helps regulate your insulin levels and keeps it balanced.
- Physical activity, at least 45 minutes a day that is above 60% of your peak heart rate and at least one physical activity a week above 70–75% of your peak heart rate for 20–30 minutes.
- Lift weights — placing stress on our bones and nervous system through weight training can improve your physical abilities and health. Sticking to the basic simple lifts like squats, deadlifts, strict press and the bench press.
- Plan for a successful week by pre-making your meals on the day before you start your workweek, for most of us — this is on a Sunday.
- Go outside, enjoy the weather for 20 minutes — without your electronic devices. Reflect on your day or your upcoming days. This is best done with someone you love.
- Do some mobility work and stretches before you go to bed. Life, gravity and poor posture can literally weigh us down. Take the time to work on those tension areas with mobility and flexibility work rather than reaching for over the counter medication to get rid of aches and pains of muscle soreness. You’d be surprised how relaxing this can be and can help you get a good night’s rest.
- Make a list of things you need to do, keep tabs on it. Draw a line through every accomplished task, actually seeing that you are being productive and getting things done will make you feel good.
I am no medical doctor or nutritionist. I speak from experience and a background filled with trial and error and most of all — witnessing people die from poor choices.
Here are some helpful links to mobility, lifts (squat, deadlift, strict press and bench press), chosing the right types of carbohydrates with the glycemic index, being more productive and a peaceful mind:
http://daily.barbellshrugged.com
http://www.amazon.com/Mindfulness-A-Practical-Guide-Awakening/dp/162203063X
If you can add more time to your life or your family members that you love so dearly, help them. If you love your family so much, help yourself.
My credentials:
Sports & Health Science Major, AMU
Certified Personal Trainer, NSCA
Tactical Strength And Conditioning — Facilitator, NSCA
POSE Method Running Specialist
USA Sports Performance Weightlifting Coach LV1
USA Triathlon Coach LV1
Functional Movement Specialist LV1
U.S. Army Master Fitness Trainer Instructor
