The Gurrola Family

Author Archives: Daniel & April

Why Weight Loss Shouldn’t Be Your New Year’s Goal

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why weight loss shouldn't be your new year's goal

The time is almost here to say goodbye to the past year and say hello to the new!

With the holiday season wrapping up and the new year slowly creeping closer, there is no doubt many of us have already created our long list of life-changing resolutions that we *promise* to keep for the next 365 days. And one of the most popular resolutions to make an annual appearance? Weight loss.

Of course, striving to slim down and live an active lifestyle is a great goal to set for yourself, but the problem can arise when we look at the way people tend to measure this goal. Yep, we’re talking about the scale. It’s no surprise that the number staring back at you has held a lot of weight through the decades, but what if we told you it might not be the best way to track your health into the new year?

Confused? Keep on reading to discover why weight loss shouldn’t be your New Year’s goal, and what resolution you should set instead!

WEIGHT LOSS FOCUSES ON GENERALIZATIONS

Big-picture thinking has its perks, but when it comes to your body, you want to be as detailed as possible. We’ve all probably heard the word “BMI” tossed around in weight loss conversation or back in our high school health class. In fact, this is probably how you got the magic number in your head that you’ve been trying to hit on the scale for years. But do you know the actual science behind it?

Turns out, the methodology behind BMI isn’t as scientifically complex as you might think. Short for Body Mass Index, this long-practiced method aims to determine a “healthy” body based solely on gender, weight and height. And while previously seen as the pillar for weight management, this approach has earned a flawed reputation. By relying on a general ratio between height and weight, BMI cannot truly capture WHAT is contributing to the number on the scale. And because it fails to take into account everything from fat percentage to muscle mass, it can lead to faulty results.

This is because fat mass and muscle mass contribute to weight in very different ways. Fat is essential to survival, but when it is in excess, health issues can arise. In comparison, muscle mass is good for your health, but it also tends to weigh more by volume than the same amount of fat. This means an increase in the number on the scale could be attributed to a gain in muscle mass, even if body fat stays the same or even decreases. And that’s exactly why the limitations of BMI effect the method’s accuracy.

For example, people who are shorter, yet possess high muscle mass, are often classified as “overweight” by BMI standards. This is because their muscle causes them to exceed the recommended weight for their height.  Not to mention, everyone’s body is built differently, and BMI can often fail to consider these beautiful differences.

This is why body composition matters.

BODY COMPOSITION FOCUSES ON DETAILS

Body composition is a newer metric that has taken the fitness industry by storm. This in-depth approach takes a more detailed look at the body by examining the key factors that actually compose your weight. main focus is on fat percentage, but it also breaks down muscle weight, bone mass, and more. Body composition is most accurately measured by your doctor, but it can also be tracked with a body fat caliper or by measuring the circumference of your waist, legs, and arms.

Here is an example of what average body composition may look like:

Body builders are a great group to examine when illustrating the advantages of body composition over BMI. While these athletes may tend to weigh more than the average person in their height/gender class, much of this weight is a result of their impressive muscle mass. From a BMI perspective, they would often be thrown into the “obese” category, whereas their body composition would indicate they actually have a healthy fat percentage.

Because body composition focuses on the details to create a full body picture, it’s a great way to help determine which specific lifestyle habits may be contributing to overall weight and which habits may need adjusting. So, whether your personal goal is to build muscle or lower body fat this New Year, gauging your progress according to body composition will help you lay out a clear path that is easy to visualize and follow—without having to constantly check in with the scale.

TIPS FOR A HEALTHY BODY COMPOSITION

  • Work out 3-4x a Week: Exercise is crucial when it comes to developing a healthy body composition. Cardio workouts are ideal for burning calories and lowering body fat while weight training is a great go-to for building muscle and increasing tone. Feel free to mix and match your workout based on your personal fitness goals! Do NOT jump into a 30+ minute intense workout if you haven’t done one in awhile. DO start small, even if its just 5 minutes of stretching properly and build from there. This isn’t a race, it’s taking care of your health so you can get to the lifestyle you desire.
  • Prioritize Nutrition: A healthy body isn’t ALL about cardio and weights. In fact, creating a balanced diet that prioritizes good nutrition is just as essential to reaching optimal body composition. Eating meals high in fruits, veggies and protein—and avoiding those high in sugar and fat—is an excellent way to ensure your body gets proper fuel. Do NOT eat a boring meal plan, you’ll get tired of it and give up. DO find exciting new meals to try that align with your goals.
  • Get Enough Sleep: You might think “just one more episode” late at night won’t hurt…but science says different. Lack of sleep is a sneaky culprit that can contribute to stored body fat, especially in the stomach area. This is because lack of sleep raises cortisol levels (i.e. the stress hormone) causing the body to cling to excess fat. So, if lowering your body fat percentage is at the top of your New Year’s list, make sure to get those zzzs. Do NOT push yourself beyond the point of tired. DO try to recognize your bodies signs it’s time to rest, or slow down…it’s OK to take a nap.
  • Stay Hydrated: Did you know that at least 60% of your body is made up of water? Not only does water act as a building block for our cells, it also helps transport nutrients to the muscles in order to help increase strength and provide energy…something you definitely need when hitting the gym. Do NOT drink those “sports” drinks they are usually packed with so much sodium it will to the opposite and dehydrate you. DO drink water, add things to it like fresh fruit slices, mint or lavender.
  • Take Progress Photos: Because body composition focuses more on a healthy fat percentage than the number on a scale, it is much easier to see results by the way your clothes fit or the way you look in the mirror. To get a better idea for your progress, try taking before and after pictures thorough your fitness journey. This will help you visualize both loss in body fat and increase in muscle tone.
    • Stand in natural light: Natural light is a must when it comes to shooting a clear photo. This lighting will ensure that your picture can be in clear focus and isn’t impacted by shadows, highlights or blur. Even better, make sure the light matches by taking your before and after photos around the same time of the day.
    • Consider the angle: Taking your picture at the right angle is another pro tip. Eye level is the optimal height, as it won’t distort proportions with odd angles. Remember, these shouldn’t be selfies! So, try setting up a tripod or have a friend take the photo for best results.
    • Snap a photo from all sides: Don’t just take a picture facing the camera. Get a full body photo of the front, back and sides of your body. This way you can see all of the changes happening in the different areas.
    • Pick the right outfit: Opt for fitted swimwear or a sports bra with well-fitted shorts. Avoiding baggy clothes will help show off your shape and give you a clear understanding of what is happening on the outside. Also, don’t forget to wear the same outfit in both your before and after photos.
    • Keep the background simple: Less clutter equals a better view of your progress. Try standing in front of a blank wall for minimal distractions.
Examples of good before and after progress photos.

These statements are not intended to diagnose, treat, cure or prevent any disease. We are not medical advisers, just merely posting research and suggestions. You should always know your own body and seek medical advice from professionals.
Credit: Modere Latest
https://www.medicalnewstoday.com/articles/265215#Waist-size-linked-to-diabetes-risk,-regardless-of-BMI/
https://pubmed.ncbi.nlm.nih.gov/15797686/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

5 Tips for a Successful Business

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  1. You DO NOT have to have ALL the answers
    • Many people think they have to know it all before they even start. This type of thinking will hold you back and leave you at a standstill with nothing gained. Surround yourself with people who are already successful and learn from them.
  2. Consistency is KEY
    • Our favorite quote says it all “Constantly doing something and consistently doing something are NOT the same thing”. Need help being Consistent? Try using a DMO Tracker (Daily Method of Operation). Sometimes it helps to have a check list to get you creating positive habits. You can download our FREE starter DMO Here.
  3. Set Small Milestones
    • Keep your goals and milestones realistic and tangible. This may require adjustments throughout working towards your goal(s) – and that’s OK. The best leaders can adapt to various situations and know when to shift or go harder.
  4. Create or Designate your work area
    • Ideally, this space in your home will give you some privacy, peace and quiet and fit you ergonomically. We mention that because most of us who work from home spend time on a computer. Therefore, investing in a desk and suitable chair is essential. When you have a designated space, your family (especially children!) are likelier to leave that space to you. Whereas working from a kitchen table or a couch gives them prime access to you for those moments of ‘mom/dad, I just have one question!‘ (which, by the way, is never just one question!) 
  5. Don’t hide it, show it off!
    • It’s interesting to us when we meet people who almost feel ’embarrassed’ that they work from home. No way!! Show it off — take the time to share a few benefits and why you love it so much. People can’t appreciate what they don’t know. 

Avocado Lime Shrimp Salad

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🥑🍤Avocado Lime Shrimp Salad🥗🍅
The perfect lite, refreshing summer dish!
Ingredients:

  • 14 ounces jumbo cooked shrimp, peeled and de-veined, chopped.
  • 1 1/2 cup (9.51 oz) tomato, diced
  • 4 1/2 ounces avocado, diced
  • 1/4 cup (.80 oz) jalapeno, seeds removed, diced fine
  • 1/4 cup (.88 oz) chopped green onion
  • 2 tablespoons lime juice
  • 1 tsp olive oil
  • 1/4 cup chopped cilantro
  • 1/8 teaspoon salt
  • 1 tbsp + 2 tsp chopped red onion
  • ¼ teaspoon fresh pepper to taste

Directions: In a small bowl combine green onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.

In a large bowl combine chopped shrimp, avocado, tomato, jalapeno. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

Makes 2 servings

Sweet As Honey

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A few surprising facts about the honey bee’s original all-natural sweetener.

1. HONEY NEVER SPOILS.

When sealed in an airtight container, honey is one of the few foods known to have an eternal shelf life. There are even reports of edible honey being found in several-thousand-year-old Egyptian tombs. Honey’s longevity can be explained by its chemical makeup: The substance is naturally acidic and low in moisture, making it an inhospitable environment for bacteria. 

A lot of hard work from bees goes into imbuing honey with these magical properties. While transforming nectar (honey’s main ingredient) into honey, bees flap their wings so hard that they draw excess moisture out of the initially water-filled substance. Bees also have a special enzyme in their stomachs that helps to break the nectar down into gluconic acid and hydrogen peroxide, the latter of which acts to further prevent the growth of bacteria and other organisms in the honey. 

2. BEES MAKE A LOT OF HONEY.

A typical beehive can produce anywhere from 30 to 100 pounds of honey a year. To produce a single pound of honey, a colony of bees must collect nectar from approximately 2 million flowers and fly over 55,000 miles. This amounts to a lifetime’s worth of work for around 800 bees.  

3. HONEY WAS A HOT COMMODITY IN MEDIEVAL EUROPE.

In 11th century Germany, honey was so highly valued for its beer-sweetening abilities that German feudal lords required their peasants to make them payments of honey and beeswax.

4. BEES SURVIVE ON HONEY IN THE WINTER.

Bees work hard all summer to ensure they’ll have enough honey to sustain the hive through the winter. During the colder months, bees occupy their time by clustering themselves around the queen and shivering their bodies to fill the hive with warmth. All that shivering burns a lot of calories, so honey makes for the perfect high-energy diet.

5. HONEY IS MEDICINAL.

Evidence of honey being prescribed as a medical treatment dates back as far as ancient Mesopotamia. Because the substance is so inhospitable to bacteria, it was often used as a natural bandage to protect cuts and burns from infection. Today, honey is still used as a natural treatment for dandruff, stomach ulcers, and even seasonal allergies. 

6. FOR BEES, A LITTLE HONEY GOES A LONG WAY.

On average, a honey bee produces 1/12 of a teaspoon of honey over the course of its life. To put that into perspective, two tablespoons of honey would be enough to fuel a bee’s entire flight around the world.  

7. THERE ARE DIFFERENT FLAVORS AND COLORS OF HONEY.

Honey’s depth of flavor is determined by the source of the nectar it was made from. Linden honey is delicate and woodsy, buckwheat honey is strong and spicy, and eucalyptus honey has a subtle menthol flavor. The darkness or lightness of certain honey varies as well. Bees in the southeastern U.S. have even been known to produce honey that’s deep purple in color, though scientists can’t agree why.

Enjoy this weeks FREE-BEES

Un-BEE-lievably Cute Book Marks
A Fun Poster of Great Reminders for Your Hive
An Encouraging Sticker

If you love finding out cool facts on animals, insects and more then you’ll love this sweet deal!

You can find everything you need for homeschooling the family all in one spot!

You’ll bee filled to the brim with piles of extras included in this membership — a brand-new 2021-22 SmartMama™ Planner to keep you on track, an annual print subscription to The Old Schoolhouse® Magazine, a live activity calendar, and access to exclusive member-only live events.
Use code: BUMBLEBEE during the Bumblebee sale, 6/3/21-6/30/21, to pay only $30 (reg. $49.97) for an Ultimate Quarterly Membership. New members only.
Click the image to get all the sweet details!

The Basics of Bees

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If you enjoy unit studies or interest based studies then you’ll love these fun resources!

For the month of June you’ll BEE seeing a lot of Bee themed lessons and crafts in our social media feed.
Insta – @GurrolaFam
So join in the fun! If you do any of our activities bee-low bee-sure to tag us in your posts!

Some Fun Facts about Honey Bees

  1. Honey bees are one of the few bees with hairy compound eyes.
  2. The honey bee’s wings stroke over 200 times a second! This motion is what creates the distinctive honey bee buzz.
  3. During honey production periods, spring and summer, a worker bee’s life span is about 6 weeks.
  4. The average honey bee will actually make only one twelfth of a teaspoon of honey in its lifetime… About the size of your pinky fingernail.
  5. Bees die after they sting! The stinger has a barb that is attached to the abdomen; so, when they sting they lose part of their abdomen and die.
  6. Honey bees can perceive movements that are separated by 1/300th of a second. Humans can only sense movements separated by 1/50th of a second. Were a bee to enter a cinema, it would be able to differentiate each individual movie frame being projected.
  7. Queens will lay almost 2000 eggs a day at a rate of 5 or 6 a minute. 75,000-200,000 eggs are laid each year.

There are some un-Bee-lievable fun ways to learn about bees here are a few FREE-BEES for you to enjoy!

https://youtu.be/g7U8D0LYdNo

Grab this fun letter challenge!

Keep the fun rolling throughout the summer with SchoolhouseTeachers! There is no need to slow down your children’s education. Simply switch gears, giving them something to be excited about! Educate and entertain your kids at the same time by selecting their favorite electives during the summer months.

Starting JUNE 3RD, 2021 Use code: BUMBLEBEE during the SchoolhouseTeachers Bumblebee sale to pay only $30 (reg. $49.97) for an Ultimate Quarterly Membership, and the entire family will immediately receive access to all that SchoolhouseTeachers has to offer.

CLICK HERE TO CHECK OUT SCHOOLHOUSE TEACHERS

Remember Red Poppies

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Memorial Day poppies usually appear every year and raise funds for a great cause, but over the last couple years I see less and less of them. Then what really breaks my heart is that most people don’t even understand their significance for Memorial Day. It’s a rich part of not only American history but world history.

So here is the history behind these beautiful red flowers…
The red poppy, or Remembrance Poppy, has been a symbol of lives lost to war since World War I (1914–1918), and it plays a big part in the history of Memorial Day. The poppy is worn in many of the countries that were Allied during World War I, including Great Britain, France, Belgium, Australia, New Zealand, Canada, and the United States. In most of those other countries, the poppy is worn on and leading up to Armistice Day (also known as Remembrance Day) on November 11, which is Veterans Day in the United States, or on ANZAC Day (April 25) in New Zealand and Australia, which commemorates the Australian and New Zealand Army Corps troops who served in the 1915 Gallipoli Campaign. But in the United States, the poppy is worn on Memorial Day.

The poppy as a symbol of war casualties started with a poem. In the spring of 1915, a Canadian artillery unit brigade surgeon named Lieutenant Colonel John McCrae saw bright red poppies blooming on the war-torn fields where so many soldiers had lost their lives, and he was moved to write “In Flanders Fields.”

The poem begins, “In Flanders fields the poppies blow / Between the crosses, row on row,” and ends, “If ye break faith with us who die / We shall not sleep, though poppies grow / In Flanders fields.” The poem was published in a London magazine and later syndicated to publications in other Allied countries, where it was seen by two separate (but important) women.

Two women in different countries saw the poem and were inspired in different ways. American University of Georgia professor Moïna Michael wrote a poem in response to McCrae’s, titled “We Shall Keep Faith,” in 1918. She also started wearing a red poppy in honor of the troops and came up with the idea of making and selling red poppies to raise money for veterans.

Meanwhile, in France, Anna Guérin organized large poppy drives, making and selling poppies to raise money for widows, orphans, and veterans, and to fund France’s post-war restoration efforts. She championed her idea for an “Inter-Allied Poppy Day” and started Poppy Days worldwide, during which fundraising poppies were sold in many Allied countries. Poppy factories were set up, often employing disabled servicemen to make the silk and paper blooms.

To this day many Americans will pin a bright red poppy to their shirts as a sign of respect. In the United States, the poppy is traditionally worn on the last Monday in May, Memorial Day, to commemorate the lives of those who died fighting for our country. The Friday before Memorial Day is National Poppy Day. You can find poppies that are handmade by veterans as part of their therapeutic rehabilitation and distributed across the country by the American Legion Auxiliary in exchange for donations that assist disabled and hospitalized veterans. Be sure to also check with your local Veterans programs to see if they are offering poppy pins to support your local veterans.

Help Keep The Red Poppy Tradition Alive

Here are some fun resources to teach your kids about the importance of the Red Poppy

Books: YouTube Read Alouds

A Poppy is to Remember

The Poppy Lady

The Poppy Story 

Short video on the history and how Australia uses the poppy

Red Poppy Craft

Poppy Flower Art Projects for Remembrance Day

We used the second activity from the poppy flower project and used big black pom poms for my stigma, instead of drawing them on. We double plated our poppies to make them fuller. Make sure to soften and work the paper petals and bend them the way you want them. Then we made big green leaves from card stock and added details using watercolor pens.

Green Irish Dip

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On St. Patrick’s Day, complete your table with a delectable green spinach dip, served with “gold coin” crackers. This dish will be a hit at your St. Patrick’s Day party—or at on any occasion!

What You Need:
10 ounce package of frozen, chopped spinach
8 ounces sliced water chestnuts, drained and chopped
1 package dried leek soup mix
1 cup mayonnaise; use 3/4 cup if you are not using a bread bowl
16 ounces light sour cream; use a little less if you are not using a bread bowl
4 green onions, chopped
1 clove garlic, minced
1/2 teaspoon fresh lemon juice
Round crackers
Assorted vegetables such as carrots, cucumbers, zucchini, blanched broccoli
Round loaf of sourdough bread (optional)
What You Do:

  1. Read the thawing directions on the spinach package; follow accordingly.
  2. While the spinach is thawing, prepare the rest of the dip. In a large bowl, combine the water chestnuts, leek soup mix, mayonnaise, sour cream, green onions, garlic, and lemon juice.
  3. Give the spinach a few really good squeezes, by the handful, to drain as much of the liquid as possible. Stir it in with the rest of the ingredients in the bowl.
  4. Cover with plastic wrap and refrigerate for at least six hours, or overnight, to allow the flavors to combine.
  5. When you are ready to serve the dip, either pour it into a regular bowl or hollow out a round loaf of bread and use that as your bowl.
  6. Present it with assorted round crackers—your “gold coins”—and your favorite veggies for dipping.

Learn About St. Patrick’s Day

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St Patricks Day Homeschool Freebies

As a homeschooling family we love to celebrate lots of holidays. It’s an excellent way to learn and have fun too!

We’ve put together a little freebie learning packet for St. Patrick’s Day! Find out the truth about St. Patrick’s Day…

Download St. Patrick’s Day Lesson

Be sure to check out our recipe of the month too – hint – it’s Irish related.

Looking for more St. Patrick’s Day Fun then hit your local library and search out these fun reads.
Here are a few books about St. Patrick or St. Patrick’s Day:
Jamie O’Rourke and the Big Potato by Tomie dePaola
Tim O’Toole and the Wee Folk by Gerald McDermott
St. Patrick’s Day by Gail Gibbons

Homeschool Resources

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Homeschool resources

First of all let me start by saying there is NO wrong way to homeschool. Don’t be afraid to just keep on trying new things till you find what works best for YOU and your kids. (PS I’m always adding to this list so check back)

Here’s a list of my favorite homeschoolin` tools:

  1. Schoolhouse Teachers
    This is our number one “go to” site. They offer Christian, Self-paced, Online Homeschooling Courses with Customizable Curriculum. Our favorite thing about this place is that they’ve created “School Boxes” which are FULL Curriculum Sets by Grade. There’s video lessons, print-outs, interactive digital books and so much more for each core subject PLUS extras like Foreign Languages, Art, and Bible. Perfect for homes like mine that have 4 grade levels to cover.
    This is a paid service, but really affordable. You get access to A LOT of other subscription services through them included in your membership, like RightNowMedia, WorldBooks, NatureGlo Science & more. If you’d like to check it out I’ve got a great deal for you! Just click the image below.

    Whether you started teaching from home on day one or you recently pulled your child out of public school, we are all in this together, heading toward the same goal! We want to help you finish well by giving you the chance to homeschool your family for only $15 a month!  Purchase a SchoolhouseTeachers.com Quarterly Membership so you can finish this quarter in style. New members can use code: FINISHWELL to pay only $45 (now $59.97) quarterly. Lock in this low price to not only complete this school year in confidence but in the years to come!

2. Simply Charoltte Mason PodCast
Great tips for any homeschooling family. You certainly don’t need to be doing a CM style homeschool to gain great wisdom from this! It has been a wonderful encouragement to me this year.

3. Easy Peasy All-in-One Homeschool
And yes, it’s all free. You’ll need paper, pencil, etc. and some minor supplies if you choose to do the experiments and art projects, but all of the reading materials, etc. are all free and online. They offer offline courses for math, reading, and language arts, which you can find in our store. You can also find workbooks of Printables, the worksheets used in the online courses so that you don’t have to print. A complete, free online Christian homeschool curriculum for your family. While this is a great tool that’s FREE I found it hard to navigate, but still a solid resource.

Gluten Free Shrimp/Chicken and Rice Casserole

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If you are looking for an easy recipe that can feed 6-9 people here it is!

We found this great ready to mix then bake pre-bagged meals from The Gourmet Cupboard. (By the way it’s a direct sales company so be sure to find a friends link and support them, if you don’t know anyone then use this link here and support this nice gal Emily – Click Here)

Superb with shrimp, great with chicken, or fabulous with both; this recipe is a winner!
We used 1 bag of Shrimp/Chicken and Rice Casserole Mix (from The Gourmet Cupboard), 1 can of gluten-free broccoli cheddar soup, 1 can of chicken or vegetable broth, 1 cup grated cheddar cheese, and 2 whole cooked and diced chicken breasts and a 1/2 lb of cooked shrimp.

Yields: 9×13 pan. Prep Time: 20 minutes Bake time: 40 minutes.

This meal served all 9 members of our family and loved by all ages from 5-88! We will definitely be making this again! We served our with fresh steamed asparagus.

Simple enough that the kids can even help out.

Tasty Meal in a bag…