No matter what level of fitness you have, you can always improve by taking a step in the right direction. Little bursts of activity add up to a sense of accomplishment, a much-needed mental health break and a physical break from just sitting, sitting, sitting.
Because of today's technology-driven lifestyle, our lives are convenient. That can be a nice thing but not without its down side. We sit for such long stretches with no need (or desire) to get up. This has become a health problem. Sitting is now considered a disease with long-term health problems like obesity, high cholesterol and high blood pressure.
Adding in a five or ten minute walk mid-morning and mid-afternoon is what I am suggesting. Parking your vehicle further from the door every time you run an errand counts. If you have a dog, your best friend and you could benefit from more time exploring outside in the fresh air. Getting off the bus one stop sooner than your destination could add the extra steps (10,000 per day is recommended) you might need. What about all those tv commercials? That is also the time to do something good for yourself. Use those intervals as a reminder that you've got to get up and get moving. Stretching, going up and down the stairs, taking out the trash would all help.
Even if you go to the gym and make a regular workout part of your routine, which is fabulous, you still need to keep moving throughout the day. We all need to stop being so sedentary and start being active throughout our busy lives. The benefits for both body and mind are real.
We have been talking about how important it is to find ME TIME...quality moments to yourself that make you feel good about who you are. These mini physical, active bursts of fitness fit the bill.
The better you feel, the better you do.
The better you feel, the more you want to do.
The better you feel, the more fulfilling life you are leading.
After all, that is the point.
Monday, October 26, 2015
Monday, October 19, 2015
Protein is the Way to Go
On the path to self improvement, weight loss in particular, we need certain key ingredients to make things work. One of those ingredients is a daily intake of 2-3 servings of protein per day. Protein does a lot of work to keep the body healthy, repair tiny muscle tears that come from exercise, promote brain health and keep the hunger monster away. Because the body works harder to break down protein, that macronutrient powerhouse, the body takes its time to process and digest, which means we feel fuller longer. Ideally, if we aren't hungry, we won't be overeating.
We need all the food groups to keep going, but when in doubt, add a protein source to your breakfast, lunch, dinner and even snacks to keep the blood sugar level and the hunger monster from roaring.
Ideas include: lean meats, (meat without saturated fat, cholesterol) fish, eggs, (2 eggs equal 1 serving) greek yogurt, other dairy, tofu, black beans, quinoa, nuts and nut butters and some vegetables too.
Eating well, in a balanced way is the key to consistent weight loss. Eating at regular intervals helps keep the mood, satisfaction and hunger under control. Sometimes a piece of fruit or some veggies doesn't provide the hunger management we need. That's when adding a protein to a snack can really make a difference. Hummus (chick pea protein) and carrots would work. Other ideas include peanut butter or a cheese stick with an apple or banana. Rolled up turkey or lean roast beef and cucumber spears. Even cottage cheese and canned peaches or diced cherry tomatoes might keep you going from late afternoon to dinner.
People have asked about protein powder. Is it the same as eating an original protein source? No, it is not because the powder has been processed, so the body will not work as hard to break it down and keep the same level of satiety as it would with a protein source in its original form. Think about eating an orange versus drinking its juice. Think about getting your vitamins and minerals from your food versus from a pill.
If you aren't sure you are eating enough protein, or you are feeling too hungry too often, it might mean you need more protein blocks. You can always check to see how many servings you get in a typical day by looking at your tracker. Yes, the good old tracker from yesterday online or from the past week on paper will help tell the story about meeting the nutritional needs your body requires.
It's ironic. Overeating anything at all including lean protein will produce weight gain for Weight Watchers members. However, not eating does not produce weight loss. We have to eat the right things, at the right times, in the right combinations (protein, healthy carb, healthy fat) to get the best results--sustained weight loss and satiety. It's a challenge to keep it going. Not to worry, though because perfection is not the goal. Mostly right, most of the time is what we are looking for. That will be enough to get to a weight loss goal, and it will be enough to stay there.
Eat well. Eat from all the food groups. Eat at regular intervals. Single ingredient foods, the clean foods, the power foods will give you the best chance to lose the weight. The road to self improvement is paved for you.
We need all the food groups to keep going, but when in doubt, add a protein source to your breakfast, lunch, dinner and even snacks to keep the blood sugar level and the hunger monster from roaring.
Ideas include: lean meats, (meat without saturated fat, cholesterol) fish, eggs, (2 eggs equal 1 serving) greek yogurt, other dairy, tofu, black beans, quinoa, nuts and nut butters and some vegetables too.
Eating well, in a balanced way is the key to consistent weight loss. Eating at regular intervals helps keep the mood, satisfaction and hunger under control. Sometimes a piece of fruit or some veggies doesn't provide the hunger management we need. That's when adding a protein to a snack can really make a difference. Hummus (chick pea protein) and carrots would work. Other ideas include peanut butter or a cheese stick with an apple or banana. Rolled up turkey or lean roast beef and cucumber spears. Even cottage cheese and canned peaches or diced cherry tomatoes might keep you going from late afternoon to dinner.
People have asked about protein powder. Is it the same as eating an original protein source? No, it is not because the powder has been processed, so the body will not work as hard to break it down and keep the same level of satiety as it would with a protein source in its original form. Think about eating an orange versus drinking its juice. Think about getting your vitamins and minerals from your food versus from a pill.
If you aren't sure you are eating enough protein, or you are feeling too hungry too often, it might mean you need more protein blocks. You can always check to see how many servings you get in a typical day by looking at your tracker. Yes, the good old tracker from yesterday online or from the past week on paper will help tell the story about meeting the nutritional needs your body requires.
It's ironic. Overeating anything at all including lean protein will produce weight gain for Weight Watchers members. However, not eating does not produce weight loss. We have to eat the right things, at the right times, in the right combinations (protein, healthy carb, healthy fat) to get the best results--sustained weight loss and satiety. It's a challenge to keep it going. Not to worry, though because perfection is not the goal. Mostly right, most of the time is what we are looking for. That will be enough to get to a weight loss goal, and it will be enough to stay there.
Eat well. Eat from all the food groups. Eat at regular intervals. Single ingredient foods, the clean foods, the power foods will give you the best chance to lose the weight. The road to self improvement is paved for you.
Monday, October 12, 2015
Be WHO You Want to Be Today
As always, I coach to progress not perfection. While I might be able to dip my toe into perfection once in a while, I certainly can't stand up in it. With this theme in mind, it is time to ask yourself--is what I am doing good enough for me, for today? If yes, then keep it up. If no, then it's time to take stock.
Yesterday is history. Leave it behind.
Tomorrow is mystery. Leave it for the future.
Today, the present, is the gift. Make the most of it.
What kind of person do you want to be today? Do you want to be a person tracking points values really well? Do you want to be a person who goes to the gym at the lunch? Do you want to be a person who is mindful of the moments as they pass so that you can be equally mindful of the bites that you take? It's like a mini wish list for the here and now. You set your sights on improvement. You keep judgment and regret in the rear view mirror, where it belongs. You embrace what you can. You are realistic about what you have to work with given your responsibilities and obligations. You set the bar higher than you would otherwise. You enjoy.
On some days, progress doesn't look like much. If you are pushing yourself hard at work and at home, and there is extra stress mixed in, taking a five-minute walk three or four times a day is setting the bar higher. Other days, when you are running on a full-tank of sleep, and everyone cooperates, it might be a big work out and a healthy dinner at home within your points. It just depends. On you. It just depends on what you have to offer, to yourself, on any given day. It will likely change regularly. No one can be superwoman or superman all the time. So, you accept that the best version of yourself today--might be getting through it in one piece. That's part of a realistic and balanced lifestyle.
I love the gym. I love the culture, the steam showers, the workouts with a group, the camaraderie. Most of the time. I used to believe that if I couldn't put in a solid 60 minute killer workout, then it wasn't worth going. I learned that that point of view was not quite right. It is not possible to give 100% all the time. It is not human. I learned that making an effort, any effort, counts towards success. That means that a less perfect and far more human view of the life I get to lead is enough. In fact, it is always enough.
Yesterday is history. Leave it behind.
Tomorrow is mystery. Leave it for the future.
Today, the present, is the gift. Make the most of it.
What kind of person do you want to be today? Do you want to be a person tracking points values really well? Do you want to be a person who goes to the gym at the lunch? Do you want to be a person who is mindful of the moments as they pass so that you can be equally mindful of the bites that you take? It's like a mini wish list for the here and now. You set your sights on improvement. You keep judgment and regret in the rear view mirror, where it belongs. You embrace what you can. You are realistic about what you have to work with given your responsibilities and obligations. You set the bar higher than you would otherwise. You enjoy.
On some days, progress doesn't look like much. If you are pushing yourself hard at work and at home, and there is extra stress mixed in, taking a five-minute walk three or four times a day is setting the bar higher. Other days, when you are running on a full-tank of sleep, and everyone cooperates, it might be a big work out and a healthy dinner at home within your points. It just depends. On you. It just depends on what you have to offer, to yourself, on any given day. It will likely change regularly. No one can be superwoman or superman all the time. So, you accept that the best version of yourself today--might be getting through it in one piece. That's part of a realistic and balanced lifestyle.
I love the gym. I love the culture, the steam showers, the workouts with a group, the camaraderie. Most of the time. I used to believe that if I couldn't put in a solid 60 minute killer workout, then it wasn't worth going. I learned that that point of view was not quite right. It is not possible to give 100% all the time. It is not human. I learned that making an effort, any effort, counts towards success. That means that a less perfect and far more human view of the life I get to lead is enough. In fact, it is always enough.
Monday, October 5, 2015
Make Time For Yourself
I just heard it on the plane last night, on my way home from Florida--if the cabin loses air pressure, the oxygen masks will fall down; put your mask on before assisting others. The message is clear--you can't help someone else if you are passed out yourself.
How often do we follow this advice in our regular lives, off the airplane? I think it depends on the situation and the people involved. If young children or sick and injured grown ups are involved, the balance deserves some attention. Resentment is fattening. Feeling overwhelmed and stressed because all the positive energy has been expended on everyone else's needs/wants/desires does not make it possible to lose weight or maintain a healthy disposition.
When my younger daughter, Natalie, was critically ill as an infant, I lived with her for five months at Children's Hospital. There was nothing on my agenda other than keeping her alive. I had one thing to do every day, and that was priority all day and all night. My "to do" list was short. Life or death was hanging in the balance, but my job was singular. Fast forward fifteen years, I am a single mom with two teenagers and my 77 year old mom in my house. I have two part time jobs, and I am counselor to everyone I meet. This could all take me down, if I let it. However, I don't. I have to take good care of myself first, otherwise all the people who depend on me will get a very unpleasant and unhappy wicked witch.
Everyone has the same twenty-four hours in the day. There won't be more. We need quality sleep for wellness and weight loss and brain recharging. We need to plan healthy meals and snacks which includes shopping, prepping, packing, cleaning up. We need to work. We need take care of finances and laundry and the house and car. I have a dog. Pippa needs two long walks per day (a joy for me). We need to connect with our friends, family, community. We need to have fun and fitness. Where will the time come from? It will only come from making taking good care of yourself a #1 priority. NO ONE in your life will make it easy for you to do this unless it is non-negotiable. You are taking the time for yourself so that you can live the healthy life you desire.
Even a few minutes of meditation can restore and renew. A five minute walk away from your desk every hour has major benefits. These are the things to consider when going out with a friend or to a class at the gym is not possible. I like to call it "adult recess." As kids, we ran out of school with our hair on fire, full of pent-up energy, ready to recharge the battery and let loose. We can do that as adults too. We can take that much-needed break and make the most of it. We can leave the workplace and breathe in the sunshine and let loose. Take a walk, a run, a bike ride. Sit in the sun with a book even for a few minutes. Observe nature changing. Enjoy greeting neighbors while walking the dog instead of texting. Make time for fitness. There is no guilt here. There can be no guilt in taking good care of yourself. It is your responsibility. I say that it can also be your joy.
Life is tough enough sometimes. Let's lighten the load. Let's take time to honor ourselves. I give you permission to do it. Now is the time. Let's begin.
How often do we follow this advice in our regular lives, off the airplane? I think it depends on the situation and the people involved. If young children or sick and injured grown ups are involved, the balance deserves some attention. Resentment is fattening. Feeling overwhelmed and stressed because all the positive energy has been expended on everyone else's needs/wants/desires does not make it possible to lose weight or maintain a healthy disposition.
When my younger daughter, Natalie, was critically ill as an infant, I lived with her for five months at Children's Hospital. There was nothing on my agenda other than keeping her alive. I had one thing to do every day, and that was priority all day and all night. My "to do" list was short. Life or death was hanging in the balance, but my job was singular. Fast forward fifteen years, I am a single mom with two teenagers and my 77 year old mom in my house. I have two part time jobs, and I am counselor to everyone I meet. This could all take me down, if I let it. However, I don't. I have to take good care of myself first, otherwise all the people who depend on me will get a very unpleasant and unhappy wicked witch.
Everyone has the same twenty-four hours in the day. There won't be more. We need quality sleep for wellness and weight loss and brain recharging. We need to plan healthy meals and snacks which includes shopping, prepping, packing, cleaning up. We need to work. We need take care of finances and laundry and the house and car. I have a dog. Pippa needs two long walks per day (a joy for me). We need to connect with our friends, family, community. We need to have fun and fitness. Where will the time come from? It will only come from making taking good care of yourself a #1 priority. NO ONE in your life will make it easy for you to do this unless it is non-negotiable. You are taking the time for yourself so that you can live the healthy life you desire.
Even a few minutes of meditation can restore and renew. A five minute walk away from your desk every hour has major benefits. These are the things to consider when going out with a friend or to a class at the gym is not possible. I like to call it "adult recess." As kids, we ran out of school with our hair on fire, full of pent-up energy, ready to recharge the battery and let loose. We can do that as adults too. We can take that much-needed break and make the most of it. We can leave the workplace and breathe in the sunshine and let loose. Take a walk, a run, a bike ride. Sit in the sun with a book even for a few minutes. Observe nature changing. Enjoy greeting neighbors while walking the dog instead of texting. Make time for fitness. There is no guilt here. There can be no guilt in taking good care of yourself. It is your responsibility. I say that it can also be your joy.
Life is tough enough sometimes. Let's lighten the load. Let's take time to honor ourselves. I give you permission to do it. Now is the time. Let's begin.
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