During my five years as a leader for Weight Watchers, one of the most common mistakes I saw made was people refusing to recognize that they needed help. People would join and quit, only to rejoin later, usually with more weight to lose than they originally started with. Or they would sit in the back with their heads down, embarrassed to be there. Others would visit, but not join, and I’m sure there were countless others who never made it to the meetings at all.
For some reason, many people think they should be able to lose weight, start exercising, or adopt a healthy lifestyle on their own and that they must be a failure if they can’t. How odd that we’ll take piano lessons, attend a cooking class, or hire a CPA to set up our accounting records, but we won’t seek help to take better care of our most precious possessions, our bodies! We get expert assistance when new technology enters our lives, why not have a professional guide us in understanding the latest findings in nutrition and fitness?
As a wellness consultant and coach, I offer three things to my clients: education, encouragement, and accountability. While the Internet is a blessing, it can also be a detriment to your health, given the prevalence of misinformation and conflicting opinions presented. It’s my job to stay current and fact-based in the information I provide. The encouragement and accountability come in for those who know what to do, but have trouble achieving it. Another common mistake people make is to be unrealistic and set too many goals (or goals that are too lofty). Despite their best intentions, life carries on and they end up feeling like a failure for not meeting every last objective.
It is possible to look, feel, and be your very best! With the onset of cooler fall weather, now is the perfect time to nurture yourself and get the support you need. Visit Nurture You to get started today!
Wednesday, August 31, 2011
Wednesday, August 24, 2011
The Surprising Benefits of Potassium
If you’re one of the 31% of our adult population with high blood pressure, you probably know that it increases your risk of heart disease (the leading cause of death in the U.S.) and stroke (the third leading cause of death). You may also know that high sodium intake can raise your blood pressure. I wonder if you know that potassium can help you lower it.
Potassium is primarily found in foods high in nutrition, which means consuming a potassium-rich diet will improve your cardiovascular health overall. Unfortunately, most Americans eat only half of the recommended 4,700 mg of potassium each day. According to 11 studies involving over 250,000 people (that’s a lot of data!), adding three servings of a potassium rich food to their daily diet was linked to a 21% lower risk of stroke.
To lower your blood pressure and risk for heart disease and stroke, add these foods to your diet (the mg. per serving are listed in parentheses): medium baked potato with skin (925), 1 cup cooked spinach (800), 1 cup prune juice (710), 4 oz. cooked halibut (600), ½ cup canned white beans (595), 8 oz. plain yogurt (580), medium baked sweet potato with skin (540), 1 cup orange juice (500) – more than a medium banana at 420!, 1 cup winter squash or Brussels sprouts (495), 1 cup cooked broccoli (460, 1 cup cantaloupe or tomatoes (430), 1 cup carrots (410), 1 cup corn (380), 1 cup nonfat milk (380), and ½ cup avocado or cooked lentils (365). Source: Wellness Letter August 2011
Potassium is primarily found in foods high in nutrition, which means consuming a potassium-rich diet will improve your cardiovascular health overall. Unfortunately, most Americans eat only half of the recommended 4,700 mg of potassium each day. According to 11 studies involving over 250,000 people (that’s a lot of data!), adding three servings of a potassium rich food to their daily diet was linked to a 21% lower risk of stroke.
To lower your blood pressure and risk for heart disease and stroke, add these foods to your diet (the mg. per serving are listed in parentheses): medium baked potato with skin (925), 1 cup cooked spinach (800), 1 cup prune juice (710), 4 oz. cooked halibut (600), ½ cup canned white beans (595), 8 oz. plain yogurt (580), medium baked sweet potato with skin (540), 1 cup orange juice (500) – more than a medium banana at 420!, 1 cup winter squash or Brussels sprouts (495), 1 cup cooked broccoli (460, 1 cup cantaloupe or tomatoes (430), 1 cup carrots (410), 1 cup corn (380), 1 cup nonfat milk (380), and ½ cup avocado or cooked lentils (365). Source: Wellness Letter August 2011
Tuesday, August 9, 2011
Don't Compartmentalize Your Stress Relief
When I began my wellness coaching and consulting practice, I was surprised how frequently I had requests for stress management training. It continues to be a major issue for people, and I think our obsession with technology is not helping. If stress is an issue for you, keep in mind that compartmentalized stress relief such as the occasional weekend away is not effective with chronic stress. Within just a few hours of your return, it’s likely that you’ll find your stress level right where it was before your weekend jaunt. You’re best to focus on making small lifestyle changes such as these, instead.
• Take ten 10 minutes for relaxation and/or laughter daily – Take steps to physically relax. Go for a walk, play with your pet, or watch a few minutes of “I Love Lucy.” Light candles, play soft music, and soak in a hot tub. Consider various disciplines such as meditation, feng shui, and prayer, as these incorporate a variety of breathing techniques to alleviate distress and quiet the mind.
• Learn to say “no” – While we all have the same 24-hours in a day, some of us manage this resource more effectively than others. Learn to say “no” when appropriate and routinely ask yourself, “What is the best use of my time right now?”
• Incorporate exercise that involves consistent repetitive motion – Exercise that requires a fairly consistent repetitive motion can alter one's state of consciousness. Consider jogging, cross country skiing, swimming, hiking, and bicycling.
• Clear your clutter – Maintaining order in our environment can minimize the small, but continual stressors that clutter creates through wasted time, lost articles, broken objects, and physical hazards.
• Get it out – Develop a support system of family and friends with whom to share your problems and concerns. Use a journal to write down your frustrations and worries. Avoid rereading the journal if you find it reawakens the frustration and anger. If necessary, seek help from a therapist, counselor, or member of the clergy.
• Get to sleep – Most people need 7 – 8 hours of sleep each night. When we are regularly short of sleep, our ability to concentrate and our energy levels decline, reducing our effectiveness. We make more mistakes, become less proactive in our efforts, and end up in distress. Make getting enough sleep a priority. To sleep better, don’t eat or drink too much before bed and avoid late night activities that are mentally or physically stimulating. Stop listening or watching to news programs at least one hour before going to sleep. Finally, create a sleep-promoting environment that is quiet, dark, cool and comfortable.
• Learn to accept what is – This does not mean you can’t strive for better. It just means not to resist what has already happened. Say for example that you go out to the parking lot and find you have a flat tire. You could spend time and energy lamenting over the unfairness and inconvenience of the situation, or you could accept that the tire is flat and no amount of angst on your part will change that. Then you could direct your energy to adjusting your schedule and getting the tire repaired.
• Banish perfectionism – Richard Eyre (Don’t Just Do Something, Sit There) rewrote the cliché maxim – if a thing is worth doing, it’s worth doing well – to read: “if a thing is just barely worth doing, then just barely do it.” Make your bed, but don’t obsess over it!
• Take ten 10 minutes for relaxation and/or laughter daily – Take steps to physically relax. Go for a walk, play with your pet, or watch a few minutes of “I Love Lucy.” Light candles, play soft music, and soak in a hot tub. Consider various disciplines such as meditation, feng shui, and prayer, as these incorporate a variety of breathing techniques to alleviate distress and quiet the mind.
• Learn to say “no” – While we all have the same 24-hours in a day, some of us manage this resource more effectively than others. Learn to say “no” when appropriate and routinely ask yourself, “What is the best use of my time right now?”
• Incorporate exercise that involves consistent repetitive motion – Exercise that requires a fairly consistent repetitive motion can alter one's state of consciousness. Consider jogging, cross country skiing, swimming, hiking, and bicycling.
• Clear your clutter – Maintaining order in our environment can minimize the small, but continual stressors that clutter creates through wasted time, lost articles, broken objects, and physical hazards.
• Get it out – Develop a support system of family and friends with whom to share your problems and concerns. Use a journal to write down your frustrations and worries. Avoid rereading the journal if you find it reawakens the frustration and anger. If necessary, seek help from a therapist, counselor, or member of the clergy.
• Get to sleep – Most people need 7 – 8 hours of sleep each night. When we are regularly short of sleep, our ability to concentrate and our energy levels decline, reducing our effectiveness. We make more mistakes, become less proactive in our efforts, and end up in distress. Make getting enough sleep a priority. To sleep better, don’t eat or drink too much before bed and avoid late night activities that are mentally or physically stimulating. Stop listening or watching to news programs at least one hour before going to sleep. Finally, create a sleep-promoting environment that is quiet, dark, cool and comfortable.
• Learn to accept what is – This does not mean you can’t strive for better. It just means not to resist what has already happened. Say for example that you go out to the parking lot and find you have a flat tire. You could spend time and energy lamenting over the unfairness and inconvenience of the situation, or you could accept that the tire is flat and no amount of angst on your part will change that. Then you could direct your energy to adjusting your schedule and getting the tire repaired.
• Banish perfectionism – Richard Eyre (Don’t Just Do Something, Sit There) rewrote the cliché maxim – if a thing is worth doing, it’s worth doing well – to read: “if a thing is just barely worth doing, then just barely do it.” Make your bed, but don’t obsess over it!
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