LIFESTYLE & WEIGHT MANAGEMENT SPECIALISTS - Blog

Three Steps to Healthier Holidays

12/10/2018

Step one:
Decide on 3 healthy strategies that will help you control your mind, mouth and muscle during the holiday season.

Mind: (ideas – create a quiet space in your home for reading or prayer, do 10 minutes of yoga, say no to an obligation that you don’t truly enjoy)
Mouth: (ideas – start measuring out your food, get a smaller plate or a portioned plate, read menu nutritional information before dining out, modify a favorite recipe)
Muscle: (ideas – put together a couple “mini” workouts you can do at home in 10 minutes, go to a different workout class with a friend, set an alarm to get up and move every hou

Step two:
Make a commitment to completing your strategies by building in accountability. Post your plan where you will see it frequently throughout the day. Tell a friend or family member what your plan is and get their support. Get your “tools” ready! For example - lay out your exercise gear, put it on your calendar, get your measuring cups out, lay out your bible or book or yoga mat.

Step three:
Slow down and enjoy the holidays! Make relaxation, recreation and time with friends and family your priority.

Clean out the Cupboards and the Clutter

10/28/2018

I recently saw a 30 day de-clutter challenge someone shared on Pinterest and it got me thinking. It actually got me more than thinking, it got me motivated!

For a week I completed the daily challenge listed and felt accomplished and productive! The junk drawer was de-junked and the cupboard was mostly free of junk food. I took several bags of clothes to give away. I cleaned out a couple kitchen cupboards so that things didn’t fall on my head when opening it.

So today I’m hoping you’ll decide to follow suit with a few cleaning projects that will help you make healthier eating choices and be mentally de-cluttered and motivated.

Here are some specific things to clean out of your pantry:

Get rid of salty junk food - chips crackers etc
Get rid of sugary sweets - cookies cakes candy
Get rid of soda

Here are a few examples of things to get at the grocery so you have good choices available:

Fresh fruits and fresh or frozen veggies
Brown rice or quinoa
Skim milk or soy, almond milk
Low fat or fat free condiments and dressings or better yet make your own!
Olive oil and apple cider vinegar
Lemons and limes and fresh mint
Low fat string cheese, yogurt, cottage cheese
Seeds and Nuts esp walnuts and pistachios
Chicken, fish, turkey

Here are some things to clean out, throw away or sort for a less cluttered house and mind:

Old clothes, shoes and coats
Kitchen cupboards
Junk drawer
Car

Result? You feel de-stressed, more focused and limits the times you have to say NO to yourself because the “bad” foods are out of sight and out of mind. The de-cluttering also limits the stress of constantly seeing messes that ultimately leave you feeling overwhelmed and defeated.

Even though I didn’t complete the full 30 day de-clutter challenge, I still try to clean up or organize even one small thing most days. It certainly helps me stay on track and I hope it will do the same for you!

Arm yourself with healthy strategies for Fall

10/15/2018

As we head fully into Fall with cooler weather and darker mornings and evenings, we typically experience a shift in our schedules and energy levels. This can be energizing and exciting or depressing and de-motivating. Many of us look forward to this season with anticipation and others with dread. Wherever you lie on the spectrum, some strategies can be employed to keep yourself or get yourself motivated and to find new things to improve your energy levels and enjoyment of the Fall and upcoming Winter season.

Here are a few simple things you can add to your daily/weekly routine to help “arm” you for Fall:

Embrace the cooler/cold weather! Bundle up and try to get outside for at least 10 minutes on most days of the week. Even just a short amount of time will boost your energy, your mood and get you moving.
Change your evening routine. Try doing a short bout of exercise like core-work, stretching or climbing stairs instead of plopping on the couch for the evening. Another good “swap” would be to make yourself a “mock-tail” of seltzer, fruit juice or fresh fruit instead of that calorie laden glass of wine or beer. This will save you a LOT of calories!
Use brighter light bulbs in your lamps and fixtures during the day and evening to boost your mood and help reduce the “blues” associated with shorter days and the feeling of fatigue that naturally comes when it’s dark!
Sign up for a new activity or fitness class with friends to give you something to look forward to that combines fun, social time with a great boost to your fitness and health.
Try something to help you relax when you feel stress building up. Some ideas are using essential oils in a diffuser, doing yoga or meditation, praying, reading or simple taking a “time out” in a quiet room.
Take a little time to go through your comfort food recipes like chili or chicken and noodles and give them a healthy make-over. For instance with your chili you could choose to reduce the meat or use turkey instead of beef or sausage, or use veggies and reduce the pasta in your chicken and noodle recipe. Many great ideas can be found on line that are delicious but healthy and still very comforting!

My final thought about approaching Fall is to see all the seasons as an opportunity to renew and refresh with each day. Taking a mindful approach by choosing what you will eat and do and planning ahead for your particular challenges will help you overcome those old ingrained habits that can bring you down. I sincerely hope you have a happy, healthy and joyous Fall season!

Invent your own 10 day challenge

1/27/2018

I read an article recently where a business person challenged themselves to wake up every day at 5 am for 30 days. His goal was to create a new positive and productive habit for himself.

You can use the same approach and apply it to health and fitness. Challenges of any length keep you interested and help you prove to yourself that modifying your behavior is not all that hard.

For example:

Eat only fresh foods for 10 days - no processed or packaged meals or snacks.
Drink only water with every meal for two weeks.
Eat a green vegetable with every dinner for one week.
Exercise every day for 10 straight days.
Abstain from alcoholic drinks for a month.
Practice deep breathing exercises every night before bed for a week.

That's just a handful of examples. You can create a challenge of any kind and for any length with whatever rules you want to apply. Have fun with it and be creative.

You want this to be challenging but it doesn't need to be so difficult that it's discouraging. Anything you do is better than nothing and will improve your health.

Again, creating a your own challenge is an interesting way to create a new healthful habit, show yourself what's possible, and exercise your self discipline.

Do you GET to workout today?

12/28/2017

Here's a new way to look at exercise: You get to workout today. Not you have to workout today.

Try viewing fitness as a gift to yourself. Working out is not punishment for some make believe personal shortcoming. It is a healthy habit that will improve your mental outlook, your self esteem and your physical well being.

Make healthy choices - like eating right and exercising - because they make you feel better about yourself and truly improve your health, not because you are required to do so by your guilt, your doctor or your scale.

So, does your schedule today include an exercise session? Yes? Aren't you lucky!

Follow "Rule of 5's" to improve your eating habits

12/17/2017

Here's an easy way to better understand the nutrition information on labels and immediately improve your eating habits.

Follow my simple Rule of 5's.

1. Try to limit fats to 5 grams or less per serving.
2. Limit sugar to 5 grams or less per serving.
3. Choose foods with 5 grams or more of protein.
4. Choose foods with 5 grams or more of fiber.
5. Select foods with a total 5 or less ingredients that are unprocessed.

Depending on what you are eating, a product may not meet all the guidelines. But if it meets a few, that's better than none at all.

For example, peanut butter has 16 grams of total fat, which is not ideal. But it's not all bad. It contains 7 grams of protein, just 3 grams of sugar, and the ingredients list is short with peanuts being the primary component. So if you are limiting your fat intake otherwise, peanut butter is not going to hurt you.

Another example that a lot of people ask me about is granola/protein bars. It is amazing how much difference there can be in ingredients when you take the time to read the label.

One popular bar only has 140 calories, however it contains 18 grams of sugar! Other bars can have up to 250 calories (which may seem like a lot) but have a lot more "bang for the buck" in terms of nutritional value - 12 grams of protein, 5 grams of fiber and 6 grams of sugar.

No product is going to be perfect, but taking the time to compare will be well worth it to your health and waistline!

It only takes a few seconds to read a label and check for these contents in the amount of 5. The result will be a gradual improvement in your eating habits which will help you lead a healthier lifestyle.

Exercise intensity matters

11/19/2017

"Science Says 1 Minute of This Kind of Exercise May Equal 45 Minutes of Jogging", according to an article published earlier this year on Inc.com.

The article discussed the results of a research study related to interval training. Interval training, as the Inc.com writer so accurately summarized, is "short bursts of high-intensity exercise followed by periods of either rest or lower-intensity work."

The concept and its benefits are not new. Many of us use some form of short intensity bursts in our workouts and fitness classes.

But the 2016 study uses science to demonstrate that shorter bouts of exercise can provide valuable health benefits. You can read the article and the study itself at the link above.

Here are a few of my key takeaways from the study:

Exercise intensity matters, as the study illustrates. Adding some interval style routines can result in getting in great shape.
You can also benefit from incorporating some bursts of intensity into a longer workout, like jogging or swimming, without totally changing your routine. And those bursts do not have to be all out sprints to provide some benefit.
Intervals can help you break through a plateau in your conditioning. Your body adapts to exercise if you do the same thing all the time, Progress in weight loss and in endurance or strength can slow or stop. Intervals are a good way to change it up and force your body to adapt to a new challenge. Similarly, an occasional longer workout can provide similar benefits.
Variety is good. Every workout does not need to be intense. Including this concept into your workouts a couple of times a week is enough for most people.
Do the type of workout you like and therefore will do consistently. If intervals and intense exercise are not your thing, then don't do them. Exercise intensity might matter, as I said above, but if you don't like it or can't safely do it that's fine. Just exercise, and you will be far better off than if you do not.
Be safe. If you are an older exerciser or are just starting out, don't go so hard in your short intense bursts that you injure yourself. Exercise intensity is relative; create your own definition and tailor it to your personal abilities and goals. If you are new to exercise or are resuming your fitness habit after some time off, you should start easy and build a foundation of physical fitness before implementing the interval training.
A short workout is better than no workout. The study helps illustrate the important point that even a quick workout can have health benefits Every exercise session does not need to be long and "perfect". If you can amp up the intensity during a quick workout, that's great. But if not that's okay, too - it's still worth doing!
Finally, here's a a really helpful infographic that helps you better understand the whole interval concept and provides ideas on how to build it into your exercise plan.

Always have a Plan B

10/31/2017

You're are all set to workout. You are motivated, and you know exactly what you are going to do today to exercise.

Then life steps in and sends those plans down the drain. You have to work late. You can't get on the machine you were counting on at the gym. You simply had a hectic day and are pressed for time.

What do you do? Scratch all plans for working out? Eat a big supper and flip on the TV?

No! You go to Plan B.

Your Plan B workout may not be perfect. It may not be exactly what you wanted to do. And it may not be your longest or toughest workout of the week. But it is just enough to maintain your physical and mental health,

So plan ahead and always know what your Plan B will be. Here are some examples:

Have exercise bands or hand weights ready for a quick, light toning workout.
Do a brief abs-only workout, mixing in different core exercises.
Do 50 repetitions of three major exercises, such as squats, pushups and leg lifts.
Do 15 minutes of yoga stretches and poses.
Have your favorite YouTube exercise video ready to play.

The point of a having a Plan B is realizing that doing a little is better than doing nothing at all. Understand that It's okay to have a Plan B and not set some kind of record with every workout.

Having a Plan B keeps you in the habit of exercising and ultimately leads to a healthier and less frustrating lifestyle.

Celebrate this man...and yourself

10/25/2017

What does it take to run a half marathon in full firefighter turnout gear? I don't know firsthand, but I was fortunate to recently witness someone else taking on this challenge.

I ran the Columbus half marathon a bit more than a week ago. At around mile 4, I looked next to me and there was this firefighter in full gear running the same race as me.

In reality it was no where near the same race. Same distance maybe. But his run was way more strenuous, both mentally and physically, than mine.

I can only imagine and use educated guesses to describe what it would probably take to complete this challenge.

Self motivation
Determination
Serious conditioning
Resilience
Knowledge
Athleticism
Willpower
Guts

And maybe more. But those are the big ones, and I am sure this first responder and athlete has them in big measures. I was honored to run along side him for several miles and see people cheer him on, giving him high-fives as he ran past. I share this to salute him and thank him for inspiring me. I wish I knew his name but I don't.

I also share this because you too have these amazing traits in the amounts you need. You have everything you need right now to improve your health and fitness. The only difference is yours is in proportion to what you are trying to accomplish.

You don't need the extreme amounts of drive and fitness this man possesses, unless you are going to replicate his accomplishment of course. But most of us don't aspire to that and never will.

We just want to get a little better.

And that is perfectly fine. You are not trying to do what this firefighter did, so don't compare yourself to him, or to anyone else for that matter. Celebrate his accomplishment, show respect, and use his feat as a source of motivation. But extreme changes in mind and body are not necessary for most of us.

So my message to you is simply this: Eat a little healthier. Move a little more. Work out 5 minutes longer. Read an article on nutrition. Add one more workout per week. Practice mindfulness for even 60 seconds today. Small, comfortable steps are okay.

You have all the motivation, information, and willpower you need to make small changes right now. The results you will see will be plenty big enough to celebrate.

Healthy Quick Tip

10/19/2017

Snacks can be good for you!

We all get hungry between meals. A good way to snack in a healthy way is to combine a lean protein and a fiber food.

This type of snack will help you feel full and satisfied and is packed full of nutrients. Unlike sugar based foods or caffeine, they do not cause a blood sugar spike, which soon makes you feel hungry all over again and contain empty calories without any nutritional benefits.

Another benefit of eating healthy snacks is you don't go into your next meal starving, which leads to poor choices and overeating.

Here are some examples:

Peanut butter and apple
Cottage cheese and pineapple
An orange and almonds
String cheese and carrot sticks
A banana and yogurt

If you want more ideas just Google the phrase "healthy snacks."

Once you get used to reaching for these healthy alternatives you will notice you feel better, both mentally and physically, and you will begin to shed weight.