ASPECTS OF NORMAL AGING CAN BE IMPROVED WITH STRENGTH TRAINING

Why does a person work hard all their life saving up for retirement? Is it just to sit around and do as little as possible, maybe to be served and cared for by someone else? Maybe you fall on the opposite end of the spectrum; you want to be adventurous and independent, the cool grandparent the grandkids want to come visit. Unfortunately, the likelihood of that happening decreases as the body becomes more weak and frail.

….FULL ARTICLE

STOP FOCUSING ON HEALTH. START FOCUSING ON YOUR VALUES

“I want to get healthy.” That’s what you’re supposed to say, right? But is that what you really want? At the end of the day, do you really want to be remembered as “she was really healthy”?  Chances are, you want what health allows you to do. Maybe it is to be able to travel and be active out in nature or spend quality time with grandkids and family. To have mental clarity to innovate and be creative.  To feel confident. Experience life.

….FULL ARTICLE

ITS ALL ABOUT CHOICES

My cookbook, It’s All About Choices, was written about 17 years ago. It’s hard to believe that it has been that long and we now have adult children that practice the same values found in this book. While a lot of changes have happened in the last several years, the science behind leading a happier and healthier life has not.

….FULL ARTICLE

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ITS ALL ABOUT CHOICES

 lifestyle. Most importantly, it has increased my awareness of proper food choices for not only myself, but for my family, too.


Quickly after becoming a mom, my goal was to provide my children with the knowledge about healthier food choices. The remarkable thing is my three children ages eight, seven, and three already question the value of the food they are eating, asking “Mommy, is this apple good for you?”. It is truly amazing how early they pick up on these things with such simplicity and understanding. After teaching my family these healthy eating choices, I decided I wanted to provide this information to as many people as possible by writing this cookbook – which was long overdue, but took over two years to complete.


Throughout the years, so many of our personal training clients would request some of the recipes I had cooked for my husband. Of course, the meal was prepared the day before and he would take it to work in a container, so it was comforting to know that the meals still looked appetizing enough for people to want to know what my recipes were. When so many clients started to ask me about healthy eating habits and other diets such as Atkins, Nutrisystem, Paleo, Keto, Mediterranean, etc., I decided to incorporate my recipes with others I had

found to coincide with one purpose: making healthy choices. I read every diet book and recipe book I came across to gain more knowledge. Thanks to one of our personal trainers, I was introduced to Living the GI Diet by Rick Gallop that drastically improved and even changed my view of healthy eating. It was through this book that I developed a better understanding of the glycemic index, initially created by David Jenkins, a professor at the University of Toronto that studied diabetics for 15 years when he discovered that certain carbohydrates raised blood sugar levels faster than others. This realization allowed him to create a measurement system of carbohydrate quality that took into account the rate at which carbohydrates break down and release glucose, aka sugar. After reading a ton of information that was both data ridden and overwhelming about the glycemic index, I decided that my new goal was to present this added information to people that was easier to understand and implement in their own lives. I now base most of my recipes on the glycemic index and have done my own research to determine how my recipes and recommendations, along with following a regular exercise routine, would actually make a difference in people’s lives and their overall health. The results were remarkable and each individual in the study lost approximately 5.5 pounds of body fat. Not only did I believe the system I developed was working, but I was confident that it was less difficult to implement and easy to stick to.


At Body Structure we are continually working to implement these ‘Healthier Eating Choices’ to all of our Body Structure members.  The bottom line is that with all the diets in the world, the overall goal is to feel good and lead a healthier life. For long-term results nutritional education, nutritional strategies, and determining related emotional triggers for unhealthy eating habits are the three key components to know and understand. Body Structure offers a nutritional coaching strategy that guides individuals through these components and teaches them how to choose quality foods and eating habits that lead to lifelong change, reduction of body fat, inflammation and the risk of disease.”

My cookbook, It’s All About Choices, was written about 17 years ago. It’s hard to believe that it has been that long and we now have adult children that practice the same values found in this book. While a lot of changes have happened in the last several years, the science behind leading a happier and healthier life has not.


“Being from south Arkansas, I have a true appreciation for all things comfort foods: fried chicken, fried okra, mashed potatoes, white bread… you name it. At the age of eighteen, I was fortunate enough to find my soul mate Kevin Balcirak who transformed my eating habits totally. Before him, I did not even know how to boil water. The first meal I ever made for Kevin was fried chicken, consisting of oil, flour, and a skillet...no spices! He ate the meal reluctantly and then had to lie down with the most severe stomach pains. Out of self-defense, he taught me healthy ways to prepare meals. Over the years, I have obtained a selected repertoire of healthy recipes.


Being married to a personal trainer for thirteen years when I initially wrote the book, now 30 years, has not been easy. Imagine having a drill sergeant around twenty-four hours a day. I have always heard things like “I saw you eat that double fudge brownie, now drop and give me twenty!” or “Don’t stop! I have ninety year-old women who can do more push-ups than that!” Being truly rebellious person that scenario did not fly for long. The upside of having a personal trainer as a spouse is the opportunity to stay fit and maintaining a somewhat healthy eating