A month gone and this latest stage of trying to bring balance back to my life is enjoyable, interesting and most importantly "doable." Small adjustments in a positive way "where needed" to any persons lifestyle can bring the dividends in your journey.

Correct nutrition and some gentle activity are important factors, as is rest in helping  a Human on a journey towards a balanced self.

The adjustments this week for me have helped with a 2lb loss - weighing in at 16st 5lbs.

Now that a month has passed by - I promised to show a few basic statistics to help understand and in some small way, monitor progress. The below stats can be checked against those in week 1 (in brackets difference from week 1) ... 

Weight: - 16st 5lbs ... (-13lbs) ... always weigh-in, ..... fully clothed and with shoes on
Waist: - 41.5" ... (-2.5")
Chest: - 46" ... (-2")
Shoulders: - 49" ... (-0.5")
Upper Arms: - 14" ... (-1")
Upper Thighs: - 28" ... (0")
Resting heart rate: - 56 beats per minute ... (-4bpm)
BMI: - 29.7 (-2.2)

My fitness levels are creeping up slowly; this is completely acceptable. This is the long haul and like for weight management, the slower the better and more manageable for body, mind and soul. It also adds and helps with a very positive state of calmness ... something  I am feeling more and more. In-fact (... and I know I shouldn't) but I am beginning to crave this feeling - again. It feels so nice ... and to get there, I am giving myself those few moments to meditate and breath correctly; trying to let go of some of life's stress and returning to self ... (self should not be confused with selfishness - I will try to explain this at another time).

 
 ..... In general, do you feel that people spend too much time in-doors?  I do and perhaps that sounds somewhat arrogant. But there are lots of influences to why we don't exploit often enough the great outdoors and the fabulous fresh air it has to offer. There is the TV, sofa, computer, games stations etc; all acting as a man-made magnet, stopping you going outside to do something beneficial for yourself.

The comforts of home are great, but perhaps as a species we have become too comfortable? So for me ... and again to defeat the mind ... in the games it plays, I keep telling myself the many benefits of being and enjoying the fresh air of the great-outdoors!

So what do I tell myself and what do you need to know? .....

After you take in air through your lungs, your red blood cells pick up the oxygen and carry it to the rest of the cells in your body. Your cells then use this steady supply of oxygen in its energy production process called metabolism. If your cells get enough oxygen they will be healthy. Healthy cells make up a healthy body. Every time you breathe out through your lungs, you let out toxins. These wastes are the by-products of the metabolism that is constantly taking place in your cells. If you are always taking in old, stale air you are depriving your cells of one of their most basic needs. This is harmful to your overall health and well-being. It is so important to replace old, stale air with fresh, clean air.

Why is Fresh Air so Important?

A steady supply of fresh air is very important. Fresh air provides you with a steady supply of oxygen which is needed by your brain and every single cell of your body.

If you stay in a closed in area for a long period of time, you will end up breathing in the same air over and over again. The oxygen content of the air will go down continually as you (and whoever else happens to be in the room with you) breathe out carbon dioxide and other wastes.

Breathing this stale air will not supply your body with enough oxygen to keep your cells fuelled and functioning properly.

Fresh air is full of negative ions. It has a good amount of oxygen and is free of pollutants. It is refreshing and will give you a lift!

Oxygen typically carries a negative charge, while carbon dioxide has a positive charge. Therefore, air with a higher concentration of oxygen will be more negatively charged (i.e., have more negative ions) than air with an abundance of carbon dioxide.

You can find air that is charged with negative ions out in nature where it is produced:

• Around plants, trees and other vegetation
• Near moving water - lakes, rivers, waterfalls, oceans, at the beach
• In sunlight
• After thunderstorms - Ever noticed how fresh the air seems after the rain?

Benefits of Fresh Air

Who needs fresh air? We all do!

If you are feeling ill or are suffering from any kind of disease, then fresh air is even more important for you.

While your body is healing and repairing, you may be eliminating more toxins into the air than someone who does not have any health concerns. It is important that you do not breathe in that old air again. You need an abundance of fresh air that is full of oxygen.

Here is a list of just some of the many health benefits of fresh air:

• Helps the airways of your lungs to dilate more fully and improves the cleansing action of your lungs
• Helps to improve your heart rate, blood pressure, and metabolic rate
• Helps your immune system fight off disease more effectively
• Soothes your nerves. It will leave you feeling more refreshed and relaxed
• Will stimulate your appetite and will help your food to digest more effectively. That is why it's great to take a brisk walk outside after you eat
• Will help you sleep more soundly at night
• Helps to clear your mind, improves your concentration, and helps you to think more clearly
• Alters your brain levels of serotonin which helps to improve your mood and promote a sense of happiness and well-being
• Helps your body get rid of accumulated impurities
• Provides enough oxygen for cellular metabolism
• Helps to kill bacteria and viruses in the air thanks to its rich oxygen content. Polluted air cannot do this
• Strengthens your immune system by supplying it with the oxygen it needs. White blood cells require more oxygen when working to kill and destroy bacteria, viruses, and germs. Enough oxygen will ensure that they are able to function properly

Tips For Getting A Healthy Dose Of Fresh Air ... Follow these tips to make sure you get a healthy dose of fresh air every single day.

• Get some exercise on a daily basis. When you can, try to exercise outside. Exercise gets your circulation going and floods your body with oxygen
• Do some deep breathing exercises every day. Work them into your regular routine
• Don't forget about your posture. Always try to sit up straight and stand tall to allow your lungs to expand. That will help you take in enough oxygen

If you are still not the outdoors type ... then try to add some of the below tips to get the fresh air you need: ...

• While on your breaks at work, step outside and take some slow, deep breaths. This will banish that tired, sluggish feeling and will leave you feeling more energized and focused
• Open your windows regularly and air out your house as often as you can. If there happens to be a smog warning in effect, wait until later on at night or very early in the morning when the air is a lot cleaner
• If you can, sleep with your bedroom window open. You can also leave your bedroom door open to increase the transfer of air
• Do not smoke in your home and do not allow other family members or guests to smoke in your home either. Even second hand smoke contains hundreds of harmful chemicals. BETTER STILL ... DON'T SMOKE!
• Wear loose, comfortable clothing that allows you to breathe deeply and freely without being restricted. Try not to wear clothes that are tight around your chest or abdomen
• Avoid using air fresheners, and other artificial fragrances in your home. Use natural alternatives instead. Pure essential oils are a great choice. Or you can put some cinnamon and cloves in a pot with water and let it simmer for a few minutes
• Keep plants in your home and work environment to help improve the air quality. Plants produce oxygen and absorb carbon dioxide from the air. Some plants can even remove toxic pollutants from the air

Fresh air it's free and it's GREAT for you ... just go get it!

..... It's not an easy task finding food that is satisfying, convenient and healthy at the same time. Healthy convenient food can be part of a balanced diet. The strategy to follow with convenience food consists in being aware of what you eat. Read the labels, halve the portions if they are too rich, and replace the removed half with extra vegetables and lean protein.

Improve Your Diet Instantly With These Healthy Convenience Snacks ...

Being on the go is no excuse to eat poorly. Having a healthy convenience snack on hand is not only practical, but it keeps you from visiting the snack machine down the hall every fifteen minutes. Let's take a look at some good convenience foods  to keep you active, on the go and, of course, healthy:

• Nuts ... are full of nutrition and great taste
• Yoghurt Raisins ... a favourite of grown-ups and kids alike, yoghurt covered raisins hold a host of benefits. The sweet and salty flavours mesh well together and provide a range of antioxidants. Great to grab and go, yoghurt covered raisins can provide a healthy snack for anyone with a sweet tooth
• Dried Fruit ... drying fruit is different than cooking it. When fruit is dried, the nutrients remain intact because it is not heated over 170 degrees. Fruit has plenty of antioxidant properties and amino acids, and when dried, the best parts remain. While you wouldn't want to overload on dried fruit because of the natural sugars that run rampant, a few servings of dried fruit is a healthy way to tide you over until dinner
• Soups ... it is amazing how satisfying soup can be. When choosing a soup to take along, choose the low sodium and low fat varieties. It is also important to stick with clear broths or stocks to cut down on the additives which are needed to keep the milky sauces from expiring. With the reduction in fat, salts, and additives, you will be able to enjoy a great bowl of soup without sacrificing health. Make your own soup simply at home by mixing a can of broth with some vegetables, rice, or pasta. Store in single serving containers in the freezer and you can have a healthy cup of soup in minutes
• Veggies and Dip ... you can enjoy veggies with lots of yummy dip without sacrificing your good, healthy eating habits. Substituting hummus, or yoghurt for the traditional ranch or blue cheese dressing, you will be able to enjoy your favourite veggies without all of the guilt
• Food Bars ... there are a plethora of food bars to choose from. Many of them are extremely health-conscious but each has their own market. Once you know what you are trying to accomplish (energy for activity, losing fat, eating healthy etc) you can pick the bar for you and, voilà, you have a convenient healthy snack
• Porridge Oats ... is a fantastic snack. Not the instant kind, filled with sugar and artificial flavouring, but the actual kind you make on the stove. Sure, not often considered a convenience food, but when you think about the eight minutes it takes to make instant oat porridge and let it cool and then look at the nine minutes it takes to make regular porridge, you can decide the convenience for yourself. You may also just like to nibble on raw oats, or toast it quickly and turn it into a quick granola feast.

No matter what your schedule, you can afford a few minutes each day to eat a healthy snack or two. The nutritional needs of an adult differ from that of a child. These snacks are meant to keep an adult satisfied without adding too many calories, fat, salt, or sugar to their diet. If maintaining a healthy weight is a concern, eating a couple light snacks during the day can help burn fat and keep you from eating larger meals than you have to. Snack smart with these convenient foods and stay healthy and fit.

..... Do we really need a car for every member of the family? I definitely don't think so! What did us Humans do before we made it less healthy for us to go anywhere? Mostly we made do by walking, cycling or any other means propelled by our own steam. Again a a species we are becoming far to sedentary. Even our kids now have cars and are perpetuating the problems of potential ill health, into future generations. Beside the effects on our well-being we should also consider the effect on our environment ... and our home ... the planet Earth. Where else are we going to live without it and its caretaker - Mother Nature.

I am beginning to sound somewhat soap-boxish here, so will return to the tone of ... living without way too many cars, should be generally better for your health.

A large number of us make excuses for not bringing enough activity into our lifestyles. We don't have the time or "our mind" gives other reasons that stop us adding vital elements for moving towards a healthy active lifestyle.

One way we can help to turn the tide, is to leave the car at home as much as possible. Walking to the shops, cycling to work or school are ways to help make this happen.

Naturally there are always going to be reasons why doing this is not always practical. Please look at it in the most open way you can and just try. I am ... and yes it was initially inconvenient, but the more I do without a vehicle the more easy it becomes.

Walking everywhere is becoming very enjoyable ... even in the rain. I'm out in the fresh air so as per above I am greatly benefiting from it. Additionally with the high and rapidly increasing costs of motoring I am also reaping the benefits in the money I am saving .... yayyy.

All in all, even if we decide on keeping the three or four cars on the drive, try, for one day a week, to do completely without a vehicle. Or perhaps as a family work on this together. Make it fun, interesting and doable ... it will be good for you ... guaranteed.

Next Time ...

• My favourite super healthy soup recipe
• The need for good proteins
• Work-outs at work ... they can be easy and we can all do them

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