Archive for the ‘Move’ Category
Joy to the world — and to you
Question of the (seasonal) day… Does he (meaning Santa) really know when we’ve been eating?
Whether he does or doesn’t, nothing fills us with holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugarplumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’
But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.
Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.
Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.
Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)
Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).
Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.
Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.
Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.
Photo Source: Pinterest
Shake your move thang
If we’ve heard it once, we’ve heard it a million times… Working out not only helps us burn calories, lose weight, stay fit, look good and even feel better (thanks to the endorphins), but a recent study reveals that people with early Alzheimer’s disease who had better fitness ratings had less atrophy in key brain areas associated with memory. This according to research first reported at the Alzheimer’s Association International Conference on Alzheimer’s Disease (AICD).
This study was the first time that MRI Brain Imaging was used to reveal the connection between cardio respiratory fitness and Alzheimer’s-related brain changes in the hippocampus (the part of the brain that’s important for memory and other functions). The hippocampus is reported to be one of the first areas of the brain to be hindered upon the onset of Alzheimer’s disease.
In addition to the study mentioned above, ICAD also reported that home-based exercise programs lasting for 12-months actually helped with balance, help reduce falls and even help maintain independence among people challenged by dementia.
William Thies, PhD, Vice President of Medical and Scientific Relations for the Alzheimer’s Association, was quoted as saying “These studies reinforce the need for increased awareness and education about the importance of living a brain-healthy lifestyle, including staying physically active. Growing evidence shows that physical exercise does not have to be strenuous or require a major time commitment. It is most effective when done regularly, and in combination with a brain-healthy diet, mental activity and social interaction.”
If an exercise routine can bring benefits like these to people diagnosed with Alzheimer’s disease, imagine what exercise can do for you – no matter what your current physical level is. You can always start somewhere.
Check with your doctor and devise an exercise routine that’s right for you, your age, your abilities – but don’t put it off any longer. Our bodies are made up of trillions of cells that live for a few weeks or months, then die and are then replaced by new cells. The scientific and medical communities continue to prove through research that an active lifestyle can have an amazing affect on the body in regard to cell growth and renewal – as well as overall health.
Sure, finding time everyday to workout can prove to be difficult given our way-too-busy lifestyles. But when you consider the alternative, we really don’t have much choice other than to make the time to workout.
And a gym isn’t necessarily required. Summer’s here — making this a great time of year to get outdoors. Try going for a walk around the block this afternoon or even during your lunch break. Just one block. And tomorrow? Make it two blocks. And add on from there. Your health – now and in the future – depend on it.
Click to these links for helpful information to build upon
or add to your own exercise program:
10 fitness tips to help you get started with a workout program — and stick with it
A real group effort
As some of you Just Stoppers might remember, I have been lucky enough to be a guest in nutrition rockstar Lisa Goldberg’s recent weight loss summits not once, but twice. I love Lisa’s total approach to wellness, which not only includes getting to a healthy weight, but also enjoying life and learning to love and appreciate yourself in the process. And because we’ve had such a good time working together and sharing ideas, Lisa has graciously asked me to participate in her upcoming 6 month online group weight loss program (for the body, mind and soul).
Are you ready to give yourself what you need to change how you eat, why you eat and re-wire your brain around food so you can lose your excess weight once and for all? Are you ready to make self-care a priority? Are you ready to be your best self? Would you love to learn how to lose weight and transform your life with the support of a community of people who share your goals and dreams?
Enrollment is open now for program, which begins this June! Any Just Stopper who wants to find out more information (without any obligation), can click here to schedule a free 30-minute Discovery Session with Lisa herself to find out more about the upcoming 6 month online group weight loss program.
- Learn to understand the reasons why you eat. Understanding is the first step to changing the behavior. It has nothing to do with willpower.
- Learn to identify your emotions and your food triggers.
- Learn how to take control of your impulses to eat
- Learn how to quiet that self-sabotaging voice in your head.
- Learn how to practice self-care & find self love
- Free yourself from Yo-Yo dieting for good!
- Feel less stressed!
- Have more energy!
- Feel more confident!
- Feel happier with your self and in your life!
Again, any Just Stopper who wants to find out more information (without any obligation), can click here to schedule a free 30-minute Discovery Session with Lisa herself to find out more about the upcoming 6 month online group weight loss program.
Photo Source: Lisa Goldberg Nutrition
Atrial Fibrillation and you
Did you know that September is Atrial Fibrillation Awareness Month? Don’t worry if you didn’t. I didn’t know this either. But turns out it’s a great time to raise our awareness about heart health whether or not we know someone directly affected by heart disease. After all, Atrial Fibrillation is responsible for 1 in 4 deaths every year. And, as usual, prevention is the best remedy for heart health.
Want more information? Check out this helpful infographic below. Then join me in making healthy-minded decisions (such as deciding to eat less fried food and take more walks) that will benefit our hearts (and all of our body parts).
Help spread the word by using this hashtag throughout this month and even during future months: #RhythmicResolutions. The heart you save may be your own! (P.S. Sending a special shout out and thank you to Judy C. who wrote to me about this important issue!)
Infographic Source: Atrial fibrillation infographics on Pinterest