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!
Saturday, July 23, 2011
You Can Stop Overeating
Do you catch yourself overeating? I do - not as much as I used to, but occasionally I still catch myself feeling uncomfortably full after a meal. You’d think after being a lifetime member of Weight Watchers for 17 years I’d have it figured out by now, wouldn’t you? So why is it still so hard to avoid overeating?
Researchers have found that people are influenced by a number of external cues that result in overeating, even when they’re aware of the cues. The key is not to educate yourself to the cues, but to change your environment so the cues aren’t there at all. Here are some suggestions:
- Use smaller bowls and plates to eat from. The food looks like more and you’ll be inclined to think you’ve had enough.
- Rearrange your kitchen so that the healthy food choices are up front in your cupboards and the refrigerator. Put the treats in the back so you have to work to find them.
- Eliminate family style serving, where you place serving bowls of food on the table. I did this right after I joined Weight Watchers and it really helped with portion control. I typically put only salad on the table and reserve family style serving for holiday meals exclusively.
- Repackage bulk foods into single serving sizes. You and your family members will be more inclined to stick to a single serving, which is healthier for all of you and easier on your food budget.
- When eating out, look at your plate as soon as the food arrives, and ask yourself how much you’d eat if you were at home. Odds are there will be more than that on your plate. Immediately request a box and put anything more than you would typically eat in the box to enjoy later.
- Avoid serving too much variety at once. While variety is great in terms of nutrition, it tends to result in overeating. Studies show that people eat more M ‘n M’s when they’re presented with an assortment of colors than when they’re given an equal number of the same colored candies. It’s the same with Girl Scout cookies. It’s okay to buy a variety, just don’t put them all out at once. The two-cookie serving size will turn into four – one of each – if you put four kinds on the table. (Keep this in mind with Christmas cookies, too!)
Give these ideas a try and let me know what other tricks you have to keep your serving sizes in check.
Researchers have found that people are influenced by a number of external cues that result in overeating, even when they’re aware of the cues. The key is not to educate yourself to the cues, but to change your environment so the cues aren’t there at all. Here are some suggestions:
- Use smaller bowls and plates to eat from. The food looks like more and you’ll be inclined to think you’ve had enough.
- Rearrange your kitchen so that the healthy food choices are up front in your cupboards and the refrigerator. Put the treats in the back so you have to work to find them.
- Eliminate family style serving, where you place serving bowls of food on the table. I did this right after I joined Weight Watchers and it really helped with portion control. I typically put only salad on the table and reserve family style serving for holiday meals exclusively.
- Repackage bulk foods into single serving sizes. You and your family members will be more inclined to stick to a single serving, which is healthier for all of you and easier on your food budget.
- When eating out, look at your plate as soon as the food arrives, and ask yourself how much you’d eat if you were at home. Odds are there will be more than that on your plate. Immediately request a box and put anything more than you would typically eat in the box to enjoy later.
- Avoid serving too much variety at once. While variety is great in terms of nutrition, it tends to result in overeating. Studies show that people eat more M ‘n M’s when they’re presented with an assortment of colors than when they’re given an equal number of the same colored candies. It’s the same with Girl Scout cookies. It’s okay to buy a variety, just don’t put them all out at once. The two-cookie serving size will turn into four – one of each – if you put four kinds on the table. (Keep this in mind with Christmas cookies, too!)
Give these ideas a try and let me know what other tricks you have to keep your serving sizes in check.
Sunday, July 17, 2011
Exercise Your Freedom to Choose
Saturday evening I ran into a former Jazzercise customer of mine from Sun City West, where I used to teach three times a week. Where were we? On the dance floor of one of the hottest dance spots in the Phoenix area – Eli’s. What a blast it was to see this “senior” shaking her booty on the dance floor!
This gal obviously chooses dance as one of her forms of exercise and based on her ability to keep going, it’s working for her. Like most of my class members from SCW, she has probably been Jazzercising for years and it shows. I would describe her as I would the others: energetic, a quick learner, physically fit, and happy.
Have you chosen a form of exercise that works as well for you? Don’t be put off by the word “exercise.” Any activity that gets you moving and you enjoy will work. Gardening, home renovations, dog walking, strolling the beach, rollerblading, tubing, or line dancing are some possibilities. How about yoga, volunteering at the food bank warehouse, cleaning your church sanctuary, taking your grandchildren to the park, playing softball, taking water aerobics, or learning tai chi? You might consider hiking, zumba, bowling, golf, raking the leaves, building a snowman, boogey boarding, or bicycling. That’s the beauty of exercise – the possibilities are endless and you get to choose what you do, as long as you do something!
Let my Jazzercise friend inspire and motivate you. You can look, feel, and be your very best starting today. Why not turn off the computer now and get moving?
This gal obviously chooses dance as one of her forms of exercise and based on her ability to keep going, it’s working for her. Like most of my class members from SCW, she has probably been Jazzercising for years and it shows. I would describe her as I would the others: energetic, a quick learner, physically fit, and happy.
Have you chosen a form of exercise that works as well for you? Don’t be put off by the word “exercise.” Any activity that gets you moving and you enjoy will work. Gardening, home renovations, dog walking, strolling the beach, rollerblading, tubing, or line dancing are some possibilities. How about yoga, volunteering at the food bank warehouse, cleaning your church sanctuary, taking your grandchildren to the park, playing softball, taking water aerobics, or learning tai chi? You might consider hiking, zumba, bowling, golf, raking the leaves, building a snowman, boogey boarding, or bicycling. That’s the beauty of exercise – the possibilities are endless and you get to choose what you do, as long as you do something!
Let my Jazzercise friend inspire and motivate you. You can look, feel, and be your very best starting today. Why not turn off the computer now and get moving?
Thursday, June 16, 2011
New Jazzercise Class and New Inspiration
Since I last wrote I’ve been given the opportunity to begin a brand new Jazzercise class at a beautiful assisted living facility here in Phoenix. These folks have never done Jazzercise before, and I suspect many have not done much dancing. What a challenge and a treat it has been to introduce them to Jazzercise.
We meet for 45 minutes once a week. It would be a stretch for people in their 20s and 30s to become comfortable with these routines doing them just once a week; can you imagine how much courage and persistence it takes for seniors? Yes, I take it slower than I do with my typical, experienced customers, showing them the moves first and choosing simpler routines. And yes, sometimes they do confuse their right foot with their left or go backward when I go forward.
Still, they’re amazing! I’ve seen such progress in two months. The group stays with me more, taking fewer breaks. They’re adding arm movements to the feet movements (we always say to get the feet first). They’re starting to hear the music, which means they don’t have to focus quite so intently on my every move. They smile more often, and, most importantly, they keep coming back!
That really excites me because I know how good this is for them. Exercise just doesn’t improve cardiovascular condition, flexibility and strength; it also increases blood flow to the brain. This improves memory and reasoning ability and causes endorphins to be released, enhancing mood and relieving mild depression. It will lower their risk for countless diseases and build their confidence.
I love working with seniors! They have a great attitude and really inspire me. I hope I can do as well as they do when I get there. How about you?
We meet for 45 minutes once a week. It would be a stretch for people in their 20s and 30s to become comfortable with these routines doing them just once a week; can you imagine how much courage and persistence it takes for seniors? Yes, I take it slower than I do with my typical, experienced customers, showing them the moves first and choosing simpler routines. And yes, sometimes they do confuse their right foot with their left or go backward when I go forward.
Still, they’re amazing! I’ve seen such progress in two months. The group stays with me more, taking fewer breaks. They’re adding arm movements to the feet movements (we always say to get the feet first). They’re starting to hear the music, which means they don’t have to focus quite so intently on my every move. They smile more often, and, most importantly, they keep coming back!
That really excites me because I know how good this is for them. Exercise just doesn’t improve cardiovascular condition, flexibility and strength; it also increases blood flow to the brain. This improves memory and reasoning ability and causes endorphins to be released, enhancing mood and relieving mild depression. It will lower their risk for countless diseases and build their confidence.
I love working with seniors! They have a great attitude and really inspire me. I hope I can do as well as they do when I get there. How about you?
Wednesday, December 29, 2010
Spice Up Your Diet and Your Memory
This month marks the first anniversary of my father’s passing, and I miss him terribly. One of the contributing factors to his death was Alzheimer’s disease, so I take note of anything I read relating to memory and health. I recently came upon an article in the Arizona Republic (October 13, 2010) about four spices and their potential to improve memory.
The first is turmeric, widely used in India which has one of the lowest incidents of Alzheimer’s in the world. Turmeric is found in curry and is an anti-inflammatory and an antioxidant. It gets stronger when cooked, so don’t overdo it.
Another promising spice is one of my favorites, rosemary. Also an antioxidant, rosemary protects neurotransmitters in the brain and may not only help prevent Alzheimer’s but also enhance memory. Try adding it to lamb, pork, veal, and chicken. I like to add it to tomato sauce.
Sage is another spice highlighted in the article. Commonly used in stuffing, you can also place whole sage leaves under the skin of poultry before roasting. It is believed to support cognitive function in healthy people as well as those suffering from serious memory loss. Another benefit to note is that studies suggest it helps the mind stay alert and calm – sounds great for those taking exams!
Finally, we have cumin, another strong spice used in Indian cooking. Commonly used in chilis and curries, it helps speed recovery from amnesia and improve memory. Try toasting the whole seeds to enhance the flavor and then adding them to kosher salt and fresh ground pepper to use as a coating for pork tenderloin before baking.
The first is turmeric, widely used in India which has one of the lowest incidents of Alzheimer’s in the world. Turmeric is found in curry and is an anti-inflammatory and an antioxidant. It gets stronger when cooked, so don’t overdo it.
Another promising spice is one of my favorites, rosemary. Also an antioxidant, rosemary protects neurotransmitters in the brain and may not only help prevent Alzheimer’s but also enhance memory. Try adding it to lamb, pork, veal, and chicken. I like to add it to tomato sauce.
Sage is another spice highlighted in the article. Commonly used in stuffing, you can also place whole sage leaves under the skin of poultry before roasting. It is believed to support cognitive function in healthy people as well as those suffering from serious memory loss. Another benefit to note is that studies suggest it helps the mind stay alert and calm – sounds great for those taking exams!
Finally, we have cumin, another strong spice used in Indian cooking. Commonly used in chilis and curries, it helps speed recovery from amnesia and improve memory. Try toasting the whole seeds to enhance the flavor and then adding them to kosher salt and fresh ground pepper to use as a coating for pork tenderloin before baking.
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