I had to keep the previous blog brief. Here are some more things to do for 21 days to really kick the health quotient up.
1. eat your fruits and veggies. go for a baseball size of fruit or veggie with every meal, and at least one snack every day.
2. get your fiber. start your day with a high-fiber cereal (like All Bran or Fiber One or good old fashioned oatmeal), fill up on veggies, beans, and legumes.
3. lower your salt intake. don't cook with salt, and definitely don't add it on the table. Try pepper spices and no-sodium alternatives. for snacks, if you are a salty snacker, move to Soy Crisps or flavored popcorn cakes instead of chips, and slowly reduce your intake of those.
4. less sugar. You can switch your sugar add-ins with Splenda for a while and slowly reduce the amount you use. Definitely go for sugar-free prepackaged snacks like sugar free yogurt. Get rid of the junk food in your house and replace it with simpler snacks. Need a fix? Try a fudgsicle or a tootsie roll. They are sweet without packing on the calories.
5. reduce your stress. If exercise, diet, and sleep schedule do not fix the stress issue, look into alternative therapies like massage therapy and acupuncture. Stress affects everything on this list, so we want to work it down to a push of happiness intead.
Sunday, January 4, 2009
Monday, December 29, 2008
New You in 2009!
Change Your Health in 2009
“Starting this New Year, I’m gonna…” fill in the blank: lose weight, exercise more, quit a bad habit, stop eating sugar, etc. The unfortunate thing is that we usually make unrealistic, quick-set goals. As soon as they start to fail, the ego tells us to just forget it., and we go back to bad habits.
This year, let’s start off with a better plan. I will list for you today the things that most people need to do to lead a healthier life, lose weight, feel better, fend off disease, live with less stress, be more productive, and even sleep better. So, if any of the above things are the end goal, please find the things on this list below that you are not doing yet. Then, take out your calendar. Spend twenty-one days on each habit. It takes about twenty-one days for the body to start adjusting to a new habit. Do one at a time. If you slip up for a little bit, forgive yourself and keep moving forward. A slip up here and there will happen, and it should not mean the end of the road for your new healthy you.
Quit smoking. This is the number one thing on the list because you simply will not be healthy if you smoke. Period. Get a quit-smoking package from the doctor or your drug store, or see a hypnotist. Do what you need to do to make this a priority for your life and the life of those of us around you.
Move every day. If you do not move at all, start small. Start wearing a pedometer and start logging your steps per day. Make your goal 10,000 steps by building 500-1000 steps per day. When the end of the day gets here and you only have 8,000, take a walk. When you are ready to move forward, start power walking, jogging, or taking a class every day. Then, start doing some kind of weight-bearing exercise. There is a ton of information online and in DVD stores. Your local fitness club has classes and trainers to help you find something that suits you. Exercise IS fun, if you find your nitch. www.acefitness.org , http://www.youtube.com/user/ACEfitness?ob=1
Go to the store. This seems simple enough, but many people eat out so much that they miss the weekly shopping trip to get necessities for cooking and eating healthy. The perimeter of the grocery store is the most healthy section: fresh produce, fresh poultry, seafood, frozen vegetables, and the deli are great places to start. Search the middle for beans and whole grains. Don’t know where to start? http://www.simple-healthy-recipes.com/ Start simple!
Eat breakfast every day. Those who eat within the first two hours of waking in the morning consume fewer calories throughout the day. There have been numerous studies on this. Nutritionists say the body is still in sleep mode until food awakens the organs. Then, they work more efficiently and burn many more calories. The latest studies show the big morning eaters (600 kcal of food in the morning), weigh less than those who do not eat in the morning. What’s a good breakfast? A balance of protein and complex carbohydrates. For example, try a scrambled egg and a slice of whole grain toast with smart balance butter or natural peanut butter.
Prepare your own lunch and dinner. If you work or are away during the day, this takes some early preparation. This means preparing a lunch while you make your breakfast in the morning, or even fix it the night before. A simple sandwich, fruit, yogurt, and a handful of nuts should do. Come home starving? Become friends with a slow cooker or a quick-cooking apparatus like the George Foreman grill. A good dinner consists of a lean protein the size or your palm, preferably grilled or baked with olive oil, and a ton of vegetables, steamed, sautéed, or microwaved.
Plan snacks. Everyone has their low point in the day. Some of us are starving halfway through the morning, and some of us need something in the mid afternoon. Some of us even need both. This is fine, just prepare for it. Bring with you nuts and dried fruit, or snack bars. Products by All Bran, TLC, Fiber One, and Pria by Power Bar are all excellent. A good snack is 110-180 calories.
Drink water all day. Walk around with a steel water bottle or a thick-plastic bottle (recycle numbers 2, 4, or 5) and refill it all day.
Quit sodas. Drinking full-calorie sodas add hundreds or even thousands of calories per day. Diet sodas are loaded with chemicals. Some studies show that diet drink consumers eat more sugary snacks through the day than non-soda drinkers. If you are on full-calorie sodas, start mixing them with diet sodas. Eventually, you will be on diet sodas. Then, drink fewer diet drinks. Try fresh-brewed teas and lots of water. It does take some time, but you can get rid of sodas all together.
Balance the caffeine. Caffeine has health benefits. Some coffee in the morning, or midday tea is healthy. But if you find yourself drinking coffee all day, try alternating between coffee and water. You will find you don’t need so much coffee afterall. Have a cutoff time. Drinking caffeine too late in the day means less sleep at night.
Balance your alcohol intake. Alcohol also has health benefits. If you find yourself having more than 1 drink per day as a female, or 2 drinks per day as a male, then cut yourself back. If cutting back is difficult, please seek a professional’s help.
Work out the schedule. As you start making all these changes, a daily schedule should emerge. There are times to exercise, times to eat, and times to sleep. Try to stick with your schedule every day. Consistency is key. Rest is key.
Log it in! If you are not a member yet, join the team at www.peertrainer.com . Log in your goals and what you are doing for your health every day. Find a group or team that you feel likeness to. Studies prove that loggers stick to their goals! Check out this free meal and calorie planner, too. http://hp2010.nhlbihin.net/menuplanner/menu.cgi
There are professionals to help with any or all of these goals. Seek out nutritionists, sleep professionals, and personal trainers for extra help.
Let’s make 2009 the year to feel fantastic!
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
“Starting this New Year, I’m gonna…” fill in the blank: lose weight, exercise more, quit a bad habit, stop eating sugar, etc. The unfortunate thing is that we usually make unrealistic, quick-set goals. As soon as they start to fail, the ego tells us to just forget it., and we go back to bad habits.
This year, let’s start off with a better plan. I will list for you today the things that most people need to do to lead a healthier life, lose weight, feel better, fend off disease, live with less stress, be more productive, and even sleep better. So, if any of the above things are the end goal, please find the things on this list below that you are not doing yet. Then, take out your calendar. Spend twenty-one days on each habit. It takes about twenty-one days for the body to start adjusting to a new habit. Do one at a time. If you slip up for a little bit, forgive yourself and keep moving forward. A slip up here and there will happen, and it should not mean the end of the road for your new healthy you.
Quit smoking. This is the number one thing on the list because you simply will not be healthy if you smoke. Period. Get a quit-smoking package from the doctor or your drug store, or see a hypnotist. Do what you need to do to make this a priority for your life and the life of those of us around you.
Move every day. If you do not move at all, start small. Start wearing a pedometer and start logging your steps per day. Make your goal 10,000 steps by building 500-1000 steps per day. When the end of the day gets here and you only have 8,000, take a walk. When you are ready to move forward, start power walking, jogging, or taking a class every day. Then, start doing some kind of weight-bearing exercise. There is a ton of information online and in DVD stores. Your local fitness club has classes and trainers to help you find something that suits you. Exercise IS fun, if you find your nitch. www.acefitness.org , http://www.youtube.com/user/ACEfitness?ob=1
Go to the store. This seems simple enough, but many people eat out so much that they miss the weekly shopping trip to get necessities for cooking and eating healthy. The perimeter of the grocery store is the most healthy section: fresh produce, fresh poultry, seafood, frozen vegetables, and the deli are great places to start. Search the middle for beans and whole grains. Don’t know where to start? http://www.simple-healthy-recipes.com/ Start simple!
Eat breakfast every day. Those who eat within the first two hours of waking in the morning consume fewer calories throughout the day. There have been numerous studies on this. Nutritionists say the body is still in sleep mode until food awakens the organs. Then, they work more efficiently and burn many more calories. The latest studies show the big morning eaters (600 kcal of food in the morning), weigh less than those who do not eat in the morning. What’s a good breakfast? A balance of protein and complex carbohydrates. For example, try a scrambled egg and a slice of whole grain toast with smart balance butter or natural peanut butter.
Prepare your own lunch and dinner. If you work or are away during the day, this takes some early preparation. This means preparing a lunch while you make your breakfast in the morning, or even fix it the night before. A simple sandwich, fruit, yogurt, and a handful of nuts should do. Come home starving? Become friends with a slow cooker or a quick-cooking apparatus like the George Foreman grill. A good dinner consists of a lean protein the size or your palm, preferably grilled or baked with olive oil, and a ton of vegetables, steamed, sautéed, or microwaved.
Plan snacks. Everyone has their low point in the day. Some of us are starving halfway through the morning, and some of us need something in the mid afternoon. Some of us even need both. This is fine, just prepare for it. Bring with you nuts and dried fruit, or snack bars. Products by All Bran, TLC, Fiber One, and Pria by Power Bar are all excellent. A good snack is 110-180 calories.
Drink water all day. Walk around with a steel water bottle or a thick-plastic bottle (recycle numbers 2, 4, or 5) and refill it all day.
Quit sodas. Drinking full-calorie sodas add hundreds or even thousands of calories per day. Diet sodas are loaded with chemicals. Some studies show that diet drink consumers eat more sugary snacks through the day than non-soda drinkers. If you are on full-calorie sodas, start mixing them with diet sodas. Eventually, you will be on diet sodas. Then, drink fewer diet drinks. Try fresh-brewed teas and lots of water. It does take some time, but you can get rid of sodas all together.
Balance the caffeine. Caffeine has health benefits. Some coffee in the morning, or midday tea is healthy. But if you find yourself drinking coffee all day, try alternating between coffee and water. You will find you don’t need so much coffee afterall. Have a cutoff time. Drinking caffeine too late in the day means less sleep at night.
Balance your alcohol intake. Alcohol also has health benefits. If you find yourself having more than 1 drink per day as a female, or 2 drinks per day as a male, then cut yourself back. If cutting back is difficult, please seek a professional’s help.
Work out the schedule. As you start making all these changes, a daily schedule should emerge. There are times to exercise, times to eat, and times to sleep. Try to stick with your schedule every day. Consistency is key. Rest is key.
Log it in! If you are not a member yet, join the team at www.peertrainer.com . Log in your goals and what you are doing for your health every day. Find a group or team that you feel likeness to. Studies prove that loggers stick to their goals! Check out this free meal and calorie planner, too. http://hp2010.nhlbihin.net/menuplanner/menu.cgi
There are professionals to help with any or all of these goals. Seek out nutritionists, sleep professionals, and personal trainers for extra help.
Let’s make 2009 the year to feel fantastic!
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
Wednesday, December 17, 2008
New Week!
It is a new week! Besides the fact that I have caught constant viruses since October, I am starting to feel pretty good. I'm not exhausted or pukey any more.
BUT, this is NOT the time of year to be pregnant and wanting sugar. There is sugar everywhere. So, those of you with a sugar addiction out there, I am with you for the first time. I have to remove myself from the situation because I know that sugar won't make me feel better, but it seems to be a magnet these days! And these days, fake sugar won't do. So, again, I am trying to remove myself from the situation, and sugary gifts are being re-gifted! So, if a box of cookies shows up at your door, try one and REGIFT or leave them in the conference room! Bye Bye, Sugar!
BUT, this is NOT the time of year to be pregnant and wanting sugar. There is sugar everywhere. So, those of you with a sugar addiction out there, I am with you for the first time. I have to remove myself from the situation because I know that sugar won't make me feel better, but it seems to be a magnet these days! And these days, fake sugar won't do. So, again, I am trying to remove myself from the situation, and sugary gifts are being re-gifted! So, if a box of cookies shows up at your door, try one and REGIFT or leave them in the conference room! Bye Bye, Sugar!
Sunday, December 7, 2008
Thanksgiving and Other Holiday Survival Tips
The average American consumes over 600 extra calories PER DAY in the holiday season, which can mean 6 pounds of fat, plus extra water-weight gain for the new year. That can be a tough uphill battle, so let's stop it before it starts.
For the big meal days, make sure you don't save up for the big event. In other words, eat light meals and snacks at your regular times. At meal time, just watch the portion size. And after the meal, enjoy one dessert. The alternative is overindulgence. All things in moderation makes for an easier holiday.
The other thing that packs on the calories is alcohol. One "serving" of alcohol is 100 calories. A margarita or long island iced tea can be 6 servings, plus the mixer. The body has to work pretty hard to get rid of the alcohol in the system, and in the mean time, the fat you had with the alcohol is NOT getting burned off.
Instead, opt for one glass of wine or light beer, and then try a spritzer of carbonated selzer water and cranberry juice. If you do decide to have a few drinks. Go double fisted, but with water in the other hand.
For the big meal days, make sure you don't save up for the big event. In other words, eat light meals and snacks at your regular times. At meal time, just watch the portion size. And after the meal, enjoy one dessert. The alternative is overindulgence. All things in moderation makes for an easier holiday.
The other thing that packs on the calories is alcohol. One "serving" of alcohol is 100 calories. A margarita or long island iced tea can be 6 servings, plus the mixer. The body has to work pretty hard to get rid of the alcohol in the system, and in the mean time, the fat you had with the alcohol is NOT getting burned off.
Instead, opt for one glass of wine or light beer, and then try a spritzer of carbonated selzer water and cranberry juice. If you do decide to have a few drinks. Go double fisted, but with water in the other hand.
Thursday, November 20, 2008
gearing up for holidays?
The treats are already around. They are sneaking up at work, at home (that big Halloween basket), and in the stores (Starbucks is shameless). So what should we do to not go totally out of control? Most people gain 6 pounds over the holiday. Do we want to work on that for the new year, to add to our already overwhelming goals? Of course not.
Allow yourself a treat at work once a week. You know, your best friend's birthday or it's your very favorite kind of cake. But leave it at that and enjoy what you get.
At home, GET RID OF IT. Give it away, and keep it out of the house. If it's not good enough for you, do you want to put it in your child's body, too? He's had enough Halloween, now be done.
Out and about: never go out hungry! Eat first, and eat sensibly. If you do decide to stop by Starbucks or any of the wonderful shops that are so enticing, always think "skim," "low sugar," "light," etc. You CAN request these things, and it is your right. For a special treat, a soy hot cocoa has the goodness of soy protein and flavenoids from the cocoa. Leave off the whipped cream, of course, and get a "tall" (ie. small). The lattes of the season are also available in skim or soy and are a better option than the big mocha drinks.
Wanting a little peppermint chocolate? Try a peppermint patty (about 100 calories), a mint 3 musketeers (about 150 calories), or the new 100 calorie york peppermint sticks. They taste like thin mints (and we LOVE those, yes?).
Ideas are welcome. Let me know what works for you this time of year.
Up next: The Thanksgiving dieters' nightmare!
Allow yourself a treat at work once a week. You know, your best friend's birthday or it's your very favorite kind of cake. But leave it at that and enjoy what you get.
At home, GET RID OF IT. Give it away, and keep it out of the house. If it's not good enough for you, do you want to put it in your child's body, too? He's had enough Halloween, now be done.
Out and about: never go out hungry! Eat first, and eat sensibly. If you do decide to stop by Starbucks or any of the wonderful shops that are so enticing, always think "skim," "low sugar," "light," etc. You CAN request these things, and it is your right. For a special treat, a soy hot cocoa has the goodness of soy protein and flavenoids from the cocoa. Leave off the whipped cream, of course, and get a "tall" (ie. small). The lattes of the season are also available in skim or soy and are a better option than the big mocha drinks.
Wanting a little peppermint chocolate? Try a peppermint patty (about 100 calories), a mint 3 musketeers (about 150 calories), or the new 100 calorie york peppermint sticks. They taste like thin mints (and we LOVE those, yes?).
Ideas are welcome. Let me know what works for you this time of year.
Up next: The Thanksgiving dieters' nightmare!
Thursday, October 16, 2008
Womens' "Health"
I don't like to get political on this blog meant for health, but when womens' "health" was brought up last night, I felt it was my responsibility to stand up for the "health" of women in our country.
I am referring to the last presidential debate last night. So, women, consider this before going to the polling booth in a few days.
Certain parties and candidates want to deregulate big business and Wall Street. The business people are smart enough to have their own regulations and make smart business decisions that impact the entire world, apparantly. On the other hand, according to the same party and candidates, a woman needs to be regulated by federal government, legislature, and a court system. According to these parties, the women of our country are not smart enough to take all options into consideration and make the best choice for her family, and her doctor must be a kill-crazy masochist, too.
Such little faith in the women, doctors, and families here make me so incredibly sad. God Bless any woman who has ever had to make such a horrible choice. I know it is not something anyone can take lightly, and it is something she has to live with forever. There is no right answer when it comes to making this decision for someone else, because with every story, there are many sides, and there is no way to truly walk in someone else's shoes. I cannot imagine a society where a woman is brought before a court and treated like an animal when she is going through the most painful time in her life....I think they called that Witch Trials in early American times. Do we still consider women to be creatures to control?
What an insult to every family in America. Whether we personally would make this choice or not, how can we sit by and let a government make that decision for our sisters?
I am referring to the last presidential debate last night. So, women, consider this before going to the polling booth in a few days.
Certain parties and candidates want to deregulate big business and Wall Street. The business people are smart enough to have their own regulations and make smart business decisions that impact the entire world, apparantly. On the other hand, according to the same party and candidates, a woman needs to be regulated by federal government, legislature, and a court system. According to these parties, the women of our country are not smart enough to take all options into consideration and make the best choice for her family, and her doctor must be a kill-crazy masochist, too.
Such little faith in the women, doctors, and families here make me so incredibly sad. God Bless any woman who has ever had to make such a horrible choice. I know it is not something anyone can take lightly, and it is something she has to live with forever. There is no right answer when it comes to making this decision for someone else, because with every story, there are many sides, and there is no way to truly walk in someone else's shoes. I cannot imagine a society where a woman is brought before a court and treated like an animal when she is going through the most painful time in her life....I think they called that Witch Trials in early American times. Do we still consider women to be creatures to control?
What an insult to every family in America. Whether we personally would make this choice or not, how can we sit by and let a government make that decision for our sisters?
Tuesday, October 14, 2008
Healing power
To add fuel to the fire, the eternal fire that fitness enthusiests burn at all hours, ACE's latest publication says there is definitive evidence, ladies and gentlemen, that moderate exercise can do more for diabetes than the drugs can. Yes, whether it is the weight loss itself or just the moderate exercise (we're talking a few minutes of walking per day, people!), the actual disease can be reduced or CURED through exercise and eating right.
Ha!
Now ask you insurance company why your gym membership and trainer fees aren't covered. It's gotta be cheaper than the drugs...and without all the side effects. Plus, you'll feel and look darned good doing it.
Long Live Long Life.
Ha!
Now ask you insurance company why your gym membership and trainer fees aren't covered. It's gotta be cheaper than the drugs...and without all the side effects. Plus, you'll feel and look darned good doing it.
Long Live Long Life.
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