New Year! Healthier You!

Friday, January 19, 2018

5 Tips for Healthy Eating with Diabetes

When you have been diagnosed with diabetes and have to face changing your lifestyle and eating habits to manage your disease, it seems like you unwittingly signed up to climb Mount Everest. Suddenly you are thrust into having to know a lot about something you probably never thought you would need to know. And you are expected to be an expert instantly.

The first thing to feel better about is that healthy eating is relevant to everyone. If we want to enjoy life, have the energy to do the things we want to, and get to our bucket list, than eating healthy is a cornerstone to achieving our desired quality of life. In a recent article in, Angela Ginn, R.D., CDE, education coordinator at the University of Maryland Center for Diabetes and Endocrinology and spokesperson for the American Dietetic Association, stated that the USDA’s Dietary Guidelines and the American Diabetes Association's nutrition guidelines dovetail nicely. In a nutshell, healthy eating has basic tenets that are good for everyone, especially when you are living with a chronic disease like diabetes.

Before getting down to specific foods to eat and menus to create we need to get a handle on the framework for healthy eating. Here are 5 Tips for Healthy Eating with Diabetes:

  1. Right-size your plate. How big are your plates? Research shows that the bigger the plate the more food you are going to end up putting on it. If your plates are bigger than 10 inches it is time to right size your plates. Ready for an innovative solution? Check out these cool right-sized dishes.

  2. Get a handle on portion sizes. Because we live in a super-sized world our portions are way out of whack. We really don’t know what a serving size is for any given food. We so often rely on our eyes for portions but our eyes can only measure relatively, not to any specific size or amount. Being familiar with standard servings sizes and using attractive measuring/serving spoons to make it easy to serve up right-sized meals is key and very possible.
  3. Balance the food on your plate. Our bodies are engines that need the right fuels to perform well. In our busy lives we often “grab-and-go” not really taking the time to think about whether what we are eating has all the right ingredients for a balanced meal to provide us with the perfect fuel to run well. Meals need to be balanced not only in providing the variety of foods necessary but also in the correct proportions. Believe it or not, there is a clever tool out there to help you with portions as well as proportions for a balanced meal.
  4. Have a meal plan. We all know that it is tough to think about a well-balanced meal when we are in a rush or at the end of the day when we are tired. Preparing menus and having foods already on hand for the meals you want to eat during each day makes all the difference when we want to eat healthy, eat well and eat right. Our Get Started Guide has a menu plan included to make it easy to plan ahead and eat healthy long term.

  5. Eat more at home. There is no doubt about it, eating at home gives you more control on what you eat and how those foods are prepared. You can manage what goes into your foods from salt, sugar and fat that can have negative effects on your health. Look at how many times a week you eat out and make a commitment to switch out some of those meals each week towards more meals made at home. You can make it easy and save money over time to add to the enjoyment of your bucket list. To get started, try out these easy recipes.

If you are looking for more information about healthy lifestyle and healthy eating tips for people living with diabetes check out our “diabetes” section on the blog.

Friday, January 12, 2018

New Year Healthier Me Reboot—A Shift in Balancing My Priorities

I don’t know about you, but I love the New Year as a time for fresh starts and reboots. It is a fundamental part of my cycle of life. It provides me with the opportunity to reassess where I am in my life and goals.

Some people like this time to make pledges or New Year’s Resolutions. I like to think it is my time to build on what I know and where I want to go. I am thinking long term.

Last year I focused on intention. It was a time I wanted to be both purposeful and mindful in my eating and lifestyle. There were periods where I did very well but as a daily practice, I need to get much better at my intention. I am a classic caring female; often the needs of others and the priorities of life in general get ahead of my needs so I end up shoving my wants and valuable intentions to the bottom of the stack and let them get buried under all the other stuff of Life. By recognizing this big challenge in my daily life priorities and wanting to change this, I decided to break down how I go about doing things so I can make a shift in balancing my priorities.

Instead of making it a never ending tug of war between me and the rest of the world, there has got to be a way to integrate the two into a more harmonious way of living life daily. How can I be good to myself and meet my other obligations and responsibilities? I am going to keep it simple by asking myself some questions, honoring the answers, then setting up some goals with an action plan.

Overall goal for 2018: A shift in balancing my priorities. 

1. What goals can I embrace to better practice healthy habits?

Goal: pre-plan my weekly meals and snacks (use my daily menu plan)
Action: use Sundays to plan meals, go to the grocery store and pre-prep snacks

Barrier: making the time
Buster: reward myself with a massage every Sunday

2. What have I learned or experienced previously that was unexpected and fun in helping me practice healthy habits? Being included in Fitbit challenges.

Goal: continue to participate in the challenges and also start my own
Action: start a Fitbit challenge once a month in addition to joining other’s challenges

Barrier: sustaining the effort to build in the required activity
Buster: make the beginning of the week the launch off point

3. What do I want to do more of?

Goal: besides my daily works outs at the YMCA…I want to take an afternoon walk with the dogs.
Action plan: put walks on the calendar at least 3 times during the week

Goal: Add weekend adventures of kayaking with my husband on area lakes
Action: put 3 kayaking adventures at three different lakes on the calendar this year.

Barrier: my work schedule gets in the way
Buster: make the actions part of my calendar appointments

4. What habit do I want as my highest priority and how can I support it?

Goal: eating just the right amount of food at the right times of day.
Action: use Livliga dinnerware and LivSpoons to measure right-sized amounts of food
Action: create a consistent schedule for meals during the week (breakfast 8AM; lunch 1PM; Dinner 7PM)
Action: fill my water bottle first thing so it is ready to drink (use Hidrate)
Action: back to workouts 5 times a week, walk dogs 3 times a week, build in more weekend adventures
Action: pre-planned meals and snacks
Action: journaling to monitor food and feelings (use Fitbit)
Action: take the time to be mindful and present at the beginning of each day, before each time I eat and at bedtime

Barrier: work and family obligations; feeling too tired to follow through with the plan
Buster: I must remember in order to save others I need to put my own oxygen mask on first…

5. Where does losing weight fit into my priorities?

Goal: Absolutely… but not by being on a “diet.” I want to do it by eating right and living a healthy lifestyle, which will then cause weight loss
Action: follow the overall goal for 2018

Barrier: work and family obligations; feeling too tired to follow through with the plan
Buster: I must remember in order to save others I need to put my own oxygen mask on first…

6. My accountability

Goal: Make it public. It is right here in print!
Action: I am building into my blog calendar taking the time to review my 2018 Reboot goals with a couple of follow up blogs during the year. Keep posted!

Monday Motivations: As part of breaking apart the never-ending cycle of barriers we all face in or struggles to live as our healthiest selves, we are launching weekly “Barrier Busters” this year each Monday. Sign up for our blog or follow us on Instagram and Pinterest to see these new motivations to support your healthy lifestyle success in 2018.

Let’s enjoy the journey and live vibrant!

Get your FREE  Get Started Guide!

Monday, January 8, 2018

2018 Barrier Busters

We hope you have gotten your 2018 off to a great start! We want to help you keep up with your New Year! Healthier You! goals. To do that we have created our 2018 Barrier Busters! Our barrier busters will be our source of #MondayMotivation for our Livliga community. They will consist of a barrier that people face when trying to shift to a healthier lifestyle, and a buster to help you break through that barrier!

Don't forget to follow us on Instagram & Pinterest! You can keep up to date with all our healthy living tips, Barrier Busters and even some giveaways!

PS. If you're ready to start making a healthy lifestyle shift but aren't sure where to start you're in luck since we created a FREE Get Started Guide.

Get your FREE  Get Started Guide!

Thursday, January 4, 2018

New Year! Healthier You! Livliga Sale!

January gives us a fresh start. We get to set an intention for our year and start building the life we want to live. For many of us that means living our healthiest year yet. Here at Livliga we know that that can be difficult to get started so we want to help you out by setting you up for sucess! Check out our New Year! Healthier You! sale to kick start your year and set you up for long term success!

Start Shopping! 

Not sure how to get started on your New Year! Healthier You! Journey? We have a Get Started Guide to help you figure out how to start living as your healthiest self!

Get your FREE  Get Started Guide!

Happy & Healthy New Year!

Monday, January 1, 2018

Top Ten Live Vibrant Blogs of 2017

As we embrace the New Year it is always a healthy act to look back and reflect on the past year. As a blog writer it is fun and absolutely enlightening to see what I wrote and what resonated with people as they search for information and look for resources or advice. With that in mind I thought I would share with everyone what our Top Ten Live Vibrant blogs were for 2017.

Enjoy and share!

  1. Weight bias is real…and very personal
  2. An Open Letter to Oprah…And My Hairy Audacious Goa
  3. Nutrition is about portion AND proportion
  4. Learning How to Run Again
  5. 10 Tips on How Livliga Can Help You Lose Weight
  6. Livliga Special Kids’ Initiative
  7. 12 Tips for Losing 50 Pounds or More
  8. How to have a Bari-friendly Holiday
  9. Sign of a Healthy Lifestyle
  10. Live…Love…Laugh…Learn—finding your own “om”

The Live Vibrant blog hit a milestone during 2017 of surpassing 200,000 pageviews. It is thanks to you, our readers! It is an incredible journey we are all on living life to the fullest and always looking for ways to embrace a healthier lifestyle each day.

Happy New Year! Here’s to a Healthier You in 2018!

Get your FREE  Get Started Guide!

Friday, December 29, 2017

Guilty Pleasures in the Midst of the Holidays

We all need a day off every once in a while. In fact, in the midst of the hustle and bustle of life, surrounded by stress and long hours, we really need to take a day off from time to time. Down time is key to our health.

There are actually many benefitsto having a day off. Research shows time off can boost our immune system, add years to our lives, increases our capacity to cope, and even improves our short-term memory.  We all know, when we take the time, that we feel better when we nourish oursoul.

When I have been putting in long hours I start craving a “lounge around day.” It is a way to reboot.  You can let go of all the thoughts, concerns and worries looping in your brain, let your body luxuriate in a day of rest and allow your stomach a day off too.

This is particularly true during the holidays. After all the work, partying, planning, shopping, cooking, feeding, decorating, wrapping, delivering and clean up I long for a day to just curl up in my pajamas with a dog on either side of me while I sip tea, read a new book, and watch my favorite classic movies. No cooking is allowed, only easy reheating of leftovers, hopefully in healthy portions. The week between Christmas and New Years is ideal. Most of the world is quiet then so you can squeeze in some “me time.” Not only do we need it, we deserve it!

I call this kind of lounge around day one of my Guilty Pleasures. It truly is a guilt-free day, we’ve earned it, but somehow by framing it as a day of indulgence, we can enjoy it that much more. It frees us up to do the activities we like to do—no need to negotiate the movie you are going to watch, no need to fix an extra cup of tea or plate of food, this day and all you do is just for you.

You may not end up with an entire day off if you have family with you but you can organize activities for them while you hang out at home. Plan now so you can have a morning or afternoon off. And then, at the end of the day, fix your favorite night cap, fill your bath tub with steaming hot water with bath salts, light a candle or two by your tub, turn on some relaxing music, close the bathroom door and ease into a long soak. You can’t beat the feeling of this guilty pleasure!

Enjoy! And Live Wise!

Download our Free Whitepaper: