Fiber- seems boring and you associate elderly people discussing this topic. Let’s look at this topic in a way you can understand what fiber is, the sources and overall benefits of focusing on it for a healthy body. It truly is FABULOUS FIBER!

-https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/five-grains-to-keep-your-family-healthy

-https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber

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Congratulations on many weeks of positive self-assessment, planning and new healthy habits! You are moving and changing along the way. It feels great to stop some of the insanity and refocus on the good things happening. In addition to last weeks look at hydration, we dive deep into fueling your body. Get ready to discover the importance of first fueling your family’s busy life. We also hit the topic of yogurt!

-https://www.hopkinsmedicine.org/johns-hopkins-childrens-center/what-we-treat/specialties/nephrology/programs-centers/obesity-hypertension-clinic/_documents/eating-right-wake-up-benefits-breakfast2.pdf
-https://medlineplus.gov/bloodsugar.html
-https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-treatment/art-20044084
-https://www.pcrm.org/news/health-nutrition/whole-grains-improve-insulin-sensitivity
-https://www.medicalnewstoday.com/articles/295714
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Water does the body good. You have heard that saying. It is by far the only thing that can quench your thirst AND it is calorie free!! You are now purposely making smart choices in eating, planning and shopping. You are increasing your MOVE time. So, it is time to take a look at our hydration- water intake for a healthy body. Today, let us examine water in our body, the functions of water and how much is needed to stay healthy and active. 

                                “Your health is an investment, not an expense”. Unknown

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Links to articles in podcast:
-https://my.clevelandclinic.org/health/treatments/9013-dehydration
-https://www.healthline.com/health/body-water-percentage#body-water-storage
-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799
-https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk

As we choose to make healthier choices in life, we know it will be small steps to see big progress. We go back to the basics to form the habits that will impact a healthy lifestyle. 1.MOVE (physical activity)   2. assess where you are starting  3. make easy meal adjustments- plan, budget, smart food choices(balance), cook at home, smaller portions  4.eat as a family. In the fast-paced world, you CAN take control of your life. Stop, think, plan and proceed. You and your family’s health are just that important! Join todays podcast for tips on eating better. Start now!

-https://fruitsandveggies.org/stories/what-are-phytochemicals/
-https://www.eatright.org/health/wellness/your-overall-health/back-to-basics-for-healthy-weight-loss
-https://www.todaysdietitian.com/newarchives/060415p56.shtml
-https://www.goodnet.org/articles/9-scientifically-proven-reasons-to-eat-dinner-as-family

Be proud to be a mom!  I want to encourage you this week and let you know you are doing a fabulous job with your family. No matter your stage in motherhood, you have something to offer other moms. Each day is a gift- no matter what! 
We must support each other and reach out to our empty nest mom, super moms and precious moms for advice and help. Together we can all grow a families with high values and moral standards. Love unconditionally as you guide your children daily. 
Take time this week to pause, assess and begin to REFINE - YOU. No matter your age, it is good to look inward and define who you are mom! You are the expert in the area of YOUR CHILD. I am here for you- You are loved!
Sheri
Please visit my website for a complete list of my categories of a mom.
refinementlife.me

To reach a goal, we first must look at where we are. This involves assessing our body weight, frame and waist size.  I walk through 3 assessment tools you can use. Ideal body weight, BMI and the correct way to measure your waist.
IBW:
https://www.livestrong.com/article/281134-how-to-calculate-ibw/
https://www.cdc.gov/healthyweight/assessing/index.html
BMI:
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
We look facts in the face and MOVE toward a refined you.  We incorporated 7 ideas to fast track our success. Record your exercise AND food intake.
https://www.eatright.org/health/wellness/healthy-habits/5-tips-to-kick-bad-eating-habits-to-the-curb
log:  https://www.cdc.gov/healthyweight/pdf/food_diary_cdc.pdf
Assess yourself and MOVE toward a  better you!

Now that you have stopped for a brief moment, assessed where you have been and your desires for living with a healthy future, you can freely move forward toward refineMEnt.

I feel the first area to tackle in making positive changes, is in the area of exercise. You do not need fancy equipment or expensive gym memberships. You need only put on walking shoes and exit your home and MOVE! That is it. There is no competition except within yourself. You deserve to FEEL good and that will happen as you get a move on.

LINKS:
https://www.todaysgeriatricmedicine.com/archive/011613p34.shtml
https://www.cdc.gov/healthyweight/physical_activity/index.html
http://www.thewalkingsite.com/10000steps.html
https://www.pcmag.com/picks/the-best-fitness-trackers
https://www.template.net/business/log/printable-workout-log/

Visit  http://www.refinementlife.me
email   [email protected]

Welcome to RefineMEnt podcast. It is a new day to be a new you. Put away your excuses and come on a wellness journey to refine your physical and mental life. Today we explore core fundamentals of our podcast and help you decide to join us in a healthier life. 
Ready, set, GO!

my website:  Refinementlife.me
email:  [email protected]