Holiday List

The holidays are packed with things to do.  You may have a to do list that is a mile long!  And I know for me, sometimes I get caught up in the hustle and bustle and forget what the season is all about!  Part of being “healthy” is having emotional wellness.  And getting lost in the busyness of the season can be very taxing on us!  Being stressed and too busy can lead to all kinds of physical ailments and conditions.  And the LAST thing we need right now is to be sick!  I saw this list on Instagram and I thought it was wonderful.  I hope this holiday season that you take time to sit back and enjoy it!  Nothing feels as good as a smile and a warm heart!    

HAPPY HOLIDAYS!!!

Metabolism

Metabolism is the name for the chemical reactions and processes that occur in the body and convert what you eat and drink into energy.  In the most simple terms……..it’s the rate at which your body burns calories.  A fast metabolism will help you lose weight more than someone with a slower metabolism.  There are a few things that can affect your metabolism.  Some of these factors you can’t control like:

1. Age:  Metabolic rates decrease as we get older.
2. Gender:  Men burn more calories than women.  Part of this is because men have more muscle tissue.
3. Genetics:  You get what you get.
4. Thyroid Disease:  Overactive or underactive thyroid glands can speed up or slow down your metabolism.

After reading that you may be thinking that there’s no hope.  But fortunately there are many things you can do to help rev up and boost your metabolism!  Here are just a few of them!

• Eat healthy fats – avocado, olive oil, natural peanut butter, almonds, salmon, flax seed….
• Eat small meals every 3-4 hours – Waiting long periods of time makes your body go into “starvation mode” which decreases your metabolism as a way to conserve energy and prevent starvation. 
• Drink water – According to webmd, after drinking 17 oz. of water, metabolism speeds up 30% within 10 minutes and reaches a maximum boost after 30-40 minutes.
• Get a good night sleep – Sleep deprivation signals metabolism to slow down, use less energy and causes many to binge later in the day.
• Avoid restrictive diets – Extreme calorie restriction can wreck any weight loss efforts by slowing down metabolism to conserve calories for survival.  If you are trying to create a calorie deficit, it’s important to do it safe and slow!
• Eat metabolism stimulating foods – raspberries, green tea, chili peppers, watermelon,  apples, chicken……

Remember that everyone is different.  Ever been around that person that can eat two hamburgers, three pieces of pizza, four orders of large fries, six cookies and a bag of chips and not gain a single pound?  And then you have someone that can eat one cupcake and seem to gain five pounds!!!  It’s all about how your body uses fuel and metabolizes that fuel!  It’s best to fuel your body with quality, real food!  It’s good for your body AND your metabolism! 

Have a WONDERFUL weekend everyone!

Baking

I don’t know what it is about this time of year, but it seems like everyone is baking!  And if you aren’t baking……you are reaping the benefits of the bakers!  There are all kinds of delicious treats lurking around every corner!  And I’m sure you’ve heard or seen different baking or cooking substitution before.  But after I saw this infographic, I knew I had to share it!  It gives you the substitution and the amounts……but it also tells you where to use this substitution.  Just because it works in one recipe doesn’t mean it will work in all recipes!  Plus it has a little key to help you see why the substitution is better (i.e. lowers fat, cuts calories, adds protein, gluten free, vegan, etc.)  Does swapping coconut flour for white flour turn a cookie or cake into a health food?  No.  But it does make it less bad for you and may even add in a little benefit!    I don’t believe in restricting yourself from things you really love.  I think that results in bingeing later on.  But I do believe you can healtherize your favorites!  I can’t wait to try Black Bean Brownies! 

Have a WONDERFUL weekend!!!

 

Turkey Day Facts

Hello all!  I know a lot of you are hustling and bustling trying to get last minute things done before the big day!  So I thought I’d keep it short and give everyone some fun facts I stumbled across!  

I hope you have a WONDERFUL Thanksgiving holiday! 

Snacks

Do you snack?  I admit it……….I’m a grazer.  Sometimes I think I could eat for 12 hours straight!  So I love to find a great and HEALTHY snack!  When picking a snack you want to make sure it’s not filled with empty calories and garbage (candy, chips, etc.).  Be aware that some garbage is hidden as “health” food.  Read the label!  While some of these things may be okay………granola, dried fruit, peanut butter and protein bars can be filled with chemicals and preservatives!  Yuck!!!  I tend to snack on the same things.  What can I say?  I’m a creature of habit.  J  Here are a few of my favorite things!

• Lightly salted rice cakes with almond butter, natural peanut butter or hummus
• Cucumbers in vinegar with salt, pepper or creole seasoning
• Berries, bananas, apples……lots of fruits
• Lara Bars
• Tortilla chips and fresh salsa
• Oats, natural peanut butter, honey and dark chocolate chips
• Homemade microwave popcorn  (Put 1/2 cup of popcorn kernels, a little salt and  a tbsp. of coconut oil in a brown paper bag, fold the edges over twice and microwave til popping slows.  Voila!) 

Those are just some of the things I like…… Your tastes may be completely different!  Here is a list of some other options that may get your gears turning so you can come up with that perfect guilt free snack!

Hope you have a WONDERFUL weekend!!!

I'm sick!

It was bound to happen sooner or later.  You got sick.  Even after you got your flu shot, stocked up on GermX, washed your hands after you went to Walmart and avoided that co-worker who was coughing their head off all last week.  It happens!  Now the question is:  Can you still exercise?!!!  You don’t want to miss out on working out.  But you also don’t want to make yourself feel worse!  So what’s the rule?! 

Most doctors agree on the “Neck Rule” when it comes to sickness and working out.  If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it's okay to exercise.  But if your symptoms are below the neck, such as coughing, bronchial tightness, body aches, fever and fatigue, then it's best to rest for the time being.  

 So choose wisely and make sure to take care of yourself!  Have a wonderful, HEALTHY weekend!!!

Shoes

For some people, shoes are everything.  They have a new pair of shoes for every outfit and occasion.  Their closets are filled with ever variety of boots, sneakers, flats, flip flops, pumps, etc.  And there are others who may think of shoes more practically.  Something to protect you tootsie wootsies and keep your feet warm.  Whether you are a shoeaholic or a practical Pete……..there are some things you may need to know about your good ole shoes!  We could spend all day discussing what each type of shoe does to your foot and the importance of finding shoes that fit.  But for today, I’m only going to talk about sneakers (tennis shoes, running shoes, gym shoes, whatever you like to call them!).  

First of all, let’s talk about wear and tear.  Shoes are not made to last forever.  They get worn out.  The average shoes is only good for about 300-500 miles (roughly 3-4 months depending on your usage).  Picture this:  You decide to start working out.  You dig out your old sneakers from the closet.  You are doing amazing and working out every day but your knees are KILLING you!  Chances are your shoes are shot.  And while the outside may remain dirt free, the shocks and insides may be completely worn out!  They are still fine to wear when you are running errands or doing your day to day stuff.  But you really may want to think about getting some new footwear for working out!

 

The next thing to think about is that we don’t have a one size fits all kind of foot.  Flat feet, narrow feet, wide toes, high arches, skinny ankles……you’ve got people that over pronate, people that under pronate…… The possibilities are endless!  So you can imagine that what feels good to one person may not feel good to the next!  Picture this:  You read an article about the latest and greatest new shoe.  It’s endorsed by a fabulous celebrity who has won a ton of sports accolades.  And it’s on sale!  You order it.  It arrives.  And you hate it.  It pinches your toes.  Or feels like you’re wearing a brick.  Or a piece of cardboard.  Whatever!  The point is that this shoe wasn’t made for someone with the same type of foot as you!  You need to do your research.  And by research I just mean try on a bunch of different types of shoes.  Talk to a salesperson that actually know about shoes and what you may need.  It makes a HUGE difference!

 

The last thing to think about is that there are different types of shoes for different activities.  Some of those cross country shoes are so cool looking!  But I’m not a cross country runner.  So I don’t need cross country shoes.  I need to buy shoes for the activities that I do. 

 

And here’s some bonus info!  Did you know that there are different ways to tie your shoes to help with different foot ailments?  Yep!  Check it out:

If your laces keep coming untied

If you have a high instep

   

If you have a wide forefoot

   

If you have a narrow foot

If your heel slips

 

If your shoes feel too tight

 

If you get black toenails

 

Pretty neat, huh?  So I hope this has helped you understand the importance of shoes for your workout!  They really can make all the difference in the world! 

 

Have a WONDERFUL weekend!

 

Halloween

How many people have indulged in some of the Halloween candy laying around?  It’s easy to just mindlessly snack away!  But here’s a great graphic of how many calories are in some of those candies!

A piece of candy here and there won’t hurt you……………Just try to keep it to a minimum!  And if you DO indulge on too many candies……..here is a great workout using that pumpkin on your porch!

Have a  SPOOKtacular weekend!!! 

Cold and Flu Season

Unless you’ve been living under a rock, you’ve heard a lot about ebola lately.  Many hospitals and agencies are preparing in case of a mass outbreak in America.  And while I am very pleased about this and glad our country is preparing to protect us………ebola isn’t the only thing we need to be on the lookout for this fall and winter.  That’s right ladies and gentlemen………welcome to cold and flu season!

I’m sure you agree with me in that you have NO desire to be sick.  As soon as the weather starts cooling off it seems like people immediately start with the sniffles.  Something’s always going around and cold and flu season is the one time where we do NOT want to share! 

So how do we stay healthy?  How can we keep from getting sick?  Well there are lots of ways!  But to start with, having a healthy immune system is your best bet!  Did you know that 70% of your immune system is located in your digestive tract?  Did you read that correctly?!  70% of the system that keeps you from getting sick is located in the same place where you eat and digest your food!  That is crazy to me!  The immune system consists of good bacteria that helps fight off the bad bacteria and viruses.  Unfortunately, many people have damaged the flora (good bacteria) in their intestines with a poor diet and too many stressors.  This can lead to a damaged intestinal wall.  If the intestinal wall is damaged, many foods will not completely digest and the undigested particles will make their way into the bloodstream wreaking havoc on the brain, immune system, metabolism, and more.  So you can see that eating well is crucial for a healthy, robust immune system!  Making sure to eat lots of fresh fruits and veggies can help your body stay nice and healthy this season! 

• Wash your hands, but too much.  You want to wash off all the germs.  That’s a no-brainer.  But your immune system also needs a little exposure to dirt and bacteria in order to continue to make the right defenses!
• Get enough sleep.  Lack of sleep causes inflammation in the body which can suppress the immune system.
• Exercise.  Exercise gets antibodies and white blood cells moving through the body faster.  This can help detect pathogens faster!
• Avoid isolation.  Study shows people that have connections with small or large groups of people have stronger immune systems.
• Don't smoke.  The tar found in cigarette smoke damages the immune cells that exist in in the lungs and prevents them from functioning properly.
• Avoid alcohol or drink in moderation.  Excessive alcohol consumption inhibits the function of your white blood cells which can lower your resistance to infection.
• Decrease stress.  Chronic stress exposes your body to a steady stream of stress hormones that suppress the immune system.
• Think positively.  Studies show that working with things like affirmations, visualizations and meditation can help our immune function.

I hope you have a WONDERFUL and HEALTHY weekend!

Fall

Just about everyone I know loves fall!  The leaves change………the weather cools……..the colors pop……….and who doesn’t get excited for football?!  But another exciting thing about fall is the FOOD!  You can find recipes for pumpkin EVERYTHING!  But did you know that there are many more fall foods to enjoy?  Here is a quick infographic to help you expand your palate to relish some new delicious fall food!

Have a WONDERFUL weekend!

Apples

October is National Apple Month! 

What a great time of year to pay homage to this wonder fruit!  It was originally founded in 1904 as National Apple Week, it was expanded to the entire month of October.  National Apple Month´s mission is to increase apple industry sales and to enhance consumer awareness and usage of apples and apple products.  Here is an AWESOME infographic about apples, their uses and many benefits.

I hope everyone has a WONDERFUL weekend!!!

Sitting

It’s no secret.  Americans spend WAAAAY too much time sitting each day.  On average we spend more than half of the day sitting.  Yikes!  Here’s how all of those hours add up:

 Sitting for prolonged periods of time is not good for us.  It is linked to obesity, metabolic syndrome (a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels) and increases an individual’s risk of dying from cardiovascular disease and cancer.  Hearing that is reason enough to get up and get moving!  In the past I’ve given you different suggestions on how to sit less.  Take a walk break.  I don’t mean for 30 minutes…..just to the water fountain and back.  Do some light desk exercises.  Stretch.  Use a stability ball instead of a regular chair.  If you’re able to, schedule an active meeting instead of around a table.  Just make sure you are breaking up the sitting!  But let’s say you have no choice.  You are going to be sitting a lot on a particular day.  Maybe you’re driving to a fun destination and will be spending all day in the car.  Whatever the reason, you may need some exercises and stretches to counteract all that sitting and slumping over!  Here are some examples of things you can do to counteract all of the negative effects of sitting!

To counterbalance the bend of your back:

To stretch out your hip flexors:

To open up the chest:

To stretch the shoulder and neck:

  
To stretch the abdominals:

To stretch the obliques:

To stretch your lower back and lats:

To stretch the whole back and hamstrings:

  
So do your best to sit for less time!  Get up!  Stretch!  MOVE!!!  And if you HAVE to sit……..

make sure to undo all those harmful effects! 

I hope everyone has a WONDERFUL weekend! 

Drink

I’ve said it before and I’ll say it again!  Water is SOOO important for our well-being!  It plays a major role in so many of our body’s functions.  And when you don’t have enough, your body will start to tell you.  Do you ever feel tired, hungry or a little dizzy in the afternoon?  Maybe your heart rate is a little elevated or you just feel “off?”  Try drinking a glass or two of water and see if that helps!  You could just be a tad dehydrated!  So drink up!  Nothing hydrates better than some good ole water!  J 

Have a WONDERFUL weekend everyone!!!

Rewind the Future

I’ve debated all week about sharing this video.  It is from a campaign called Strong4Life from the Children’s Healthcare of Atlanta. 

I watched the video on Tuesday and have yet to watch it without crying.  It is very emotional, raw and leaves you feeling very heavy hearted.  I try to use my Get Fit Friday Memos to motivate and encourage and would hate to upset anyone.  Ever.  But after much thought and discussion, this video keeps coming back to my mind.  Be forewarned that it may choke you up!  If you choose to watch it, let me know what you think! 

Rewind the Future

On a lighter note…….The Susan G. Koman Race for the Cure is this Sunday!  Wear your pink and go “Do It for Her!”  Have a WONDERFUL weekend!!!

Food Around the World

Recently I stumbled across an article about the different foods people eat around the world.  It is from a project called “Hungry Planet” by photojournalist Peter Menzel and writer Faith D’Aluisio.  This husband and wife team traveled the world documenting what the average family consumed during any given week.  They took pictures and shared how much each family spent per week on food.  You can see the entire project here.  But here are a few examples:

 

United States: The Revis family of North Carolina. Food expenditure for one week: $341.98.

Favorite foods: spaghetti, potatoes, sesame chicken.

 

Egypt: The Ahmed family of Cairo. Food expenditure for one week: 387.85 Egyptian Pounds or $68.53. Family recipe: Okra and mutton.

 

Bhutan: The Namgay family of Shingkhey Village. Food expenditure for one week: 224.93 ngultrum or $5.03. Family recipe: Mushroom, cheese and pork.

 

Mali: The Natomos of Kouakourou - Food expenditure for one week: 17,670 francs or $26.39. Family Recipe: Natomo Family Rice Dish.

 

Poland: The Sobczynscy family of Konstancin-Jeziorna. Food expenditure for one week: 582.48 Zlotys or $151.27. Family recipe: Pig's knuckles with carrots, celery and parsnips.

 

It is very eye opening and humbling to look into other people’s lives.  Seeing what Americans eat versus people from around the world is very interesting!  Americans eat a lot of prepackaged and manufactured “food.”  Not food that was grown and harvested by the family.  But “food” that was made in a factory.   We live in a society where food is everywhere.  EVERYWHERE!!!  I think we may take that for granted sometimes.  I know I do!  So I think it is a healthy reminder to think about how other’s live and how blessed we all are.  Choose today to be thankful!  J

 

Hope you are having a GREAT week!

Feedback

It’s time again for some feedback!  I want you to think hard about why fitness/healthy eating might be a struggle for you.  Really think about what holds you back.  Then pick a number from the list below and let me know your answer!  And if your reason isn’t on this list then add a number 8!  I want to continue to steer my posts so that I can help you guys!  Your feedback is GREATLY appreciated!!! 

Have a WONDERFUL weekend!!! 

Mud

If you didn’t already know, tomorrow is the Habitat Mud Run.  Hundreds of people (runners, workers and volunteers) will gather together and get their mud on here at the park!  It’s a great time to give to the community, be active and HAVE FUN!!!  Now getting muddy isn’t for everyone, but it does bring up a good point………sometimes you just have to be wild and crazy!  I’ve driven by that giant mud pit out front for weeks now.  It looks disgusting.  There is no way I would get in it.  However………….tomorrow I will slide into that pit with a smile on my face!  Sometimes all it takes is your friends and a good cause to bring out your wild side!  

I know that it’s very easy to get in a rut in life.  And especially when you talk about fitness.  You do the same things you’ve always done because that’s the way it’s always been!  But it’s great to try new things!  NEW things can help you get NEW results!  It doesn’t have to be a mud run!  Just something different!  You’ll never know if you like something until you try it!  Trail running, Crossfit, horseback riding, step class, golf, archery, yoga, barre classes, roller blading, Tai Chi, Insanity, America Ninja Warriors, kickboxing, longboarding, wake surfing, pickleball, shuffleboard, parkour, disc golf, swimming, rock polishing (Is anyone still reading this?!), hoola hooping, treadmill, Zumba……….. You get the idea!  There are so many different and creative things to try!  Get out of your comfort zone and TRY IT!!!

 

For all those individuals involved in putting on the Mud Run and making it happen………..

THANK YOU!!!  We appreciate you so very much! 

And to all of the participants running tomorrow……………

GOOD LUCK and BE SAFE!!!  Maybe I will see you there!  I’ll be the one in brown.  J

 

And to everyone else…………………

Have a SPECTACULAR weekend!!!

Strength Training

Do you strength train?!  If not….it’s never too late!  Strength training has numerous benefits!!!  As we get older we start to lose muscle mass.  And for females it seems to happen SUPER fast!!!  So we all need to be working out those muscles and increasing (or at least maintaining) our strength!  Here is a great infographic on the reasons we should all be strength training.

 

 

Isn’t that great?!!  Incorporating strength training into your daily life is very easy!  Here are some ways to do it!

Groceries!!!  Carrying bags to your car, from your car to the house and putting everything away can all be used to strengthen your body. Bonus points if you throw in a couple of bicep curls with the milk!!!  Make sure you’re lifting and lowering heavy items the correct way and not straining your back.  Always use your legs for power!

Take the Stairs!!!  Not only does taking the stairs increase muscle strength, it also burns calories, strengthens your heart and sculpts your body. Next time you’re waiting around for the elevator to come, think about how your body would benefit from climbing those floors instead of riding up to them.

 

Housework!!!  When vacuuming try to use your arm, back and abdominal muscles to push the vacuum. When loading the dishwasher, maintain good posture as you do those squats! Scrubbing floors, cleaning the bathtub, gardening, and mowing the lawn are great ways to add in some extra strength training!  And don’t even get me started on raking or shoveling!  That’s a big workout!!!

 

Waiting!!!  There are many moments throughout the day for you to fit in a bit of exercise, even if it's only for a minute or two. Think about how often during the day you are given some extra time:  waiting for water to boil, waiting for the family to come to the table, waiting for someone to email you back, waiting for a young child to finish eating, waiting for the hot water to get hot, waiting for the copier to finish making 100 more copies, waiting for a turn in the bathroom, during TV commercials, talking on the phone…………These are all GREAT times to do a little strength training!  You can easily do some wall sits, counter push-ups, calf raises, planks, even bicep curls with food cans!

 

And of course there are a BILLION ways to strengthen those muscles with dedicated exercises!  So go ahead and lift those weights!!!  Have a great weekend!