No Need to Eat Healthy 100% of the Time

No need to eat 100% healthy 100% of the time. Yes, you heard right. Karen Goeller, CSCS, the person who has been teaching people about health, fitness, and strength for over 30 years just said that!

If you try to eat 80%-90% healthy, you’ll likely be satisfied and remain close to your ideal weight. But first, define healthy.

In my opinion, healthy foods are food from the produce, fish, and meat sections of the supermarket. That’s fruits, vegetables, and lean meats. Yes, potatoes and yams included. Just stay away from the boxed meals, fast-foods, and junk foods.

Try really hard to snack on high-quality foods rather than cookies, candies, and other processed foods with low or no nutritional value.

And yes, I DO eat bread and a high protein-omega-3 pasta made from legumes. I personally enjoy Oat Nut bread and Barilla pasta in the yellow box. The Ezekiel bread is high quality too. And of course, your beverages count. Keep the sugar and syrups OUT of your coffee!

So try this. next time you go to the store, be sure that 8 or 9 of every ten items in your cart are actually healthy items. I personally only eat 80%-90% healthy. Remember to define healthy before you make changes.

Good luck… Stay healthy!

And if you want to start exercising, try the LEGS PLUS workouts. www.LegsPlus.com

P.S. Follow your doctor’s guidelines for you if you have a specific diet. Discuss all changes with a medical professional.

 

Lymphedema Diet

After seeing a photo of me holding my Lymphedema Book, someone asked me, “Is there a specific diet you follow for lymphedema?” My initial response was, “A healthy one!”

Not being wise, seriously, a healthy variety of real foods. I try to eat many fruits and vegetables daily and I eat carbs and proteins. Yes, I eat carbs! Every cell in your body NEEDS glucose to function.

And I eat enough proteins, but I do not overdo the proteins. Unused proteins go back to the liver, get converted to glycogen, and then get stored in your body as fat. So too much protein not only stresses your organs, it gets stored as fat if not used for energy. And when your body is using protein as energy, it is actually taking it from muscle. So if you are not doing resistance exercise and you are not eating carbs, you will end up with very little muscle tone and too much fat stored in your body. Stop doing the protein drinks and bars if you are not a body-builder. They were created for body-builders, not for middle-aged people who do not exercise very intensely.

And yes, I eat carbs! I eat plenty of rice, potatoes, yams, quinoa, and pasta that is made from legumes and oats. I eat oatmeal, oat bran, or cream of wheat with one or two of the following in my hot cereal flax, chia seeds, blueberries, or goji berries in the morning. And I use almond or coconut milk rather than cow milk.

I admit, when I visit mom, I do eat a slice of cake if she offers it after dinner, but I do not keep junk food at home. Junk food is not part of my daily eating routine.

And do not follow any diet that is advertised. Why? because they are advertising their diets in order to sell you something. It does not mean that it is a suitable eating plan for you. Many generations before us did very well just eating real foods. The human body has not changed in its needs. Eat your fruits and vegetables! It will pay off in the long run.

Enjoy the rest of your day…

www.LymphedemaBook.com

 

New Year’s Motivation… I Did It and You Can Too!

Enjoy your New Year… Set goals, spend time with friends and family, and try to enjoy life in between your career efforts and hard work.

I did it and you can too!

The book mentioned is at www.LymphedemaBook.com.

 

 

Your Resolution… Happy New Year!

Forget New Year Resolutions…

Make a new LIFE resolution. How are you going to change your life for the better forever? Setting and achieving smaller goals as you reach toward your ultimate goal will be more enjoyable and rewarding. Best of luck with your resolutions… K. Goeller

Check out the  Fitness and Gymnastics Journals by Karen Goeller.

And check out all of Karen’s books on Amazon, Barnes & Noble, and other major booksellers websites.

Listen to this and other voice recordings from Karen Goeller on soundcloud…

Karen Goeller on TV, Scene of the Crime

THIS SUNDAY!!!!
Watch Karen Goeller play Stephanie Bragg this Sunday on Scene of the Crime with Tony Harris, June 24th at 10PM on ID Channel. Karen plays a woman with bad intentions, bad habits, and a loving family.

Karen stated, “This is lead a role, playing a character that is truly opposite to my personality and way of life. It was a challenge to go so far outside of my own way of thinking and behaving. I really enjoyed that challenge. And I feel more alive when I am being challenged. It’s fun and even a bit nerve-racking. If i I’m believable in this role, then I did my job as an actor.”

Karen is always interested in hearing about roles and characters she can bring to life. She enjoys tv, film, and commercial work. Only in the industry for five years and Karen already has accumulated 28 credits on the actor’s website, IMDB. She started in this career with no intention of staying, but now she seems to be on a mission and in it for life.

Watch Scene of Crime with Tony Harris, Three is the Deadliest Number this Sunday night.  https://www.imdb.com/title/tt8483354/?ref_=nm_flmg_act_2

After you watch the show visit the link above and rate the episode. Then be sure to click on Karen Goeller’s photo on the cast list to view her IMDB page.

#actor #actress #acting #actorslife #sceneofcrime #nywift #imdb

Split Leap Drill for Gymnastics and Dance

This is from my Gymnastics Drills and Conditioning Book. First ed was published in 2000.

If you are a gymnastics coach in/near NJ you can bring your gymnast to me for some drills/conditioning. When the coach brings the gymnast the rate is much lower. And you can video anything you want. Gymnast’s parent must sign the waiver. Read the testimonials…

www.BestGymnasticsTraining.com

#gymnastics #gymnasticsdrills #gymnasticsstrength #gymnasticstraining

Karen Goeller Interview on Late Night TV

Karen Goeller on Late Night with Johnny P, June 2016.
Karen and Johnny discuss her books, acting career, sports training, and her favorite charity!

Another Great Weekend of Training Athletes

Another great weekend of training dedicated athletes!
Call me when your athlete needs help. More info on training here.

Karen Goeller on Late Night with Johnny P

Karen Goeller Interviewed in summer 2016 by Johnny Potenza, https://vimeo.com/182549120

Watch the whole show, Johnny P is really funny. My interview goes from 14:52 to 24:30.

Late Night Late Night With Johnny P / Episode #105 from Johnny Potenza on Vimeo.

New Gymnastics Coloring Book!

The latest gymnastics book has arrived!
Gymnastics Coloring Book

Link to book on Amazon, https://amzn.com/1537574884

This Gymnastics Coloring Book is a beautiful gift for any young girl who loves gymnastics and coloring. The designs and quotes are unique and inspiring for the gymnast. The face and leotard have also been left blank so that each person coloring can create their own gymnastics art.

Gymnastics Lessons Learned: Life Lessons through Gymnastics

The Gymnastics Lessons Learned book has the same quotes and stories of gymnasts to go with the quotes. It shows how gymnasts have learned life lessons through gymnastics. Great gift for young gymnast!

All books by Karen Goeller,
www.amazon.com/author/karengoeller