Stress Free Holiday Season! Is It Possible?

The Holiday Season can make us feel stressed about work and family responsibilities.  Here are some quick ideas  to reduce your tension. 

Crack Up

Invite over your best girl friends, watch a movie and share a few good laughs. Every time you crack up, increased oxygen levels going into your organs increase, blood flow increases, and stress dissipates. Just thinking about cracking up is enough to lower your stress hormone levels.

Pet Your Dog, Cat (or for that manner, Your Kids)We’ve all heard that pets give unconditional love, but did you know that they are also good for your health?When you pet your dog even for a few minutes, your body releases feel-good hormones like serotonin, prolactin, and oxytocin and decreases the amount of the damaging stress hormones that are released. The results are lower blood pressure, less anxiety, and even a boost in immunity.

Clean the ClutterClean House...Clean Mind.  Too much “stuff” can be overwhelming and be a causing factor to stress. Anxiety can occur when you can't find your keys, purse or the checkbook. De-clutter to De-stress.  Undertake the de-cluttering of a drawer, a shelf. A clean space can be satisfying and soothing.   Not to mention the added bonus of de-cluttering is good exercise and can burn more than 250 calories per hour.

Design a Live Bouquet of FlowersThe smell of fresh flowers can make you feel more relaxed. Chemicals from new fresh flowers can help block the release of stress hormones in the brain. You are also creating something beautiful to place as a centerpiece.  Not only pleasing to the nose, but the eyes as well.

Drink Some Orange JuiceThe tart beverage that already may be a regular part of your morning routine could help you in surprising ways. Researchers say vitamin C may help people manage their stress more effectively by lowering levels of stress hormones like cortisol. If orange juice is too acidic for your digestive system, vitamin C-rich foods such as grapefruit juice, strawberries, or sweet red peppers can help boost your immune system.

Tune UpTurn up the radio in the car or ipod, or sing in the shower. No matter how out of tune you are, singing can make you feel happier.  Added benefits of singing-it can be good for your breathing and posture, as well as your heart and immune system.

Walk With a PurposeExercise is a great way to ease stress. It helps your body produce endorphins -- the neurotransmitters in your brain that make you feel good. It also forces you to focus, helping you forget what's making you anxious. Exercising in warm, sunny weather can boost your mood. And if you walk briskly for at least 30 minutes, you'll meet daily exercise recommendations, and ramp up stress-busting benefits even more.  If the weather outside is frightful, walk on the treadmill or elliptical or just bundle up and brave the weather.  You will also burn calories trying to stay warm.

Chew Gum
Chewing gum can do more than freshen your breath. According to research, chewing a stick of gum also seems to reduce stress and anxiety, as well as improve mental performance during tasks

Shhh...Have SexWhen you're stressed out, getting frisky might be the last thing on your mind. But having sex is actually a great way to relieve tension and ease stress. Sex lowers blood pressure, boosts self-esteem, and increases feelings of intimacy with your partner. It can also help you sleep better, which is a great benefit when you've spent sleepless nights stressing about problems.

My Most Favorite...Take a Deep Breath

No matter where you are, taking a deep whiff of lavender or rosemary can put you into a more relaxed state. Inhaling those aromas can lower your levels of the stress hormone cortisol.  Just the act of breathing deeply is also a stress buster. Deep breathing sends oxygen surging through your bloodstream, helping to calm your entire body.

7 Strategies to Bust Through Thanksgiving Dinner

During the holidays, are you planning to stick even more strictly to your diet? Or, will you abandon your usual healthy ways and head into the new year with a sense of guilt  and extra pounds?

Lets take the middle road together: Enjoy your most coveted seasonal sweets and cuisine in moderation.  Make a few adjustments along the way to heed to the indulgences. Read on for strategies that will make it easy.

Strategy #1:

The Thanksgiving feast is usually the most laden calorie meal during the holidays. But by merely making a change here and there while whipping up those traditional dishes, even this meal can pass as healthy. Choose Preparation Methods that are definitely lower in fat than others.

"Many people don't realize it, but the Thanksgiving table is actually filled with healthy foods. The problem is often how we prepare them," says Karen Ansel, RD, American Dietetic Association spokeswoman. Don’t load them up with butter, cream and gravy. If you want to add those extras, try the fat free, low fat alternative to the heavy stuff.  Don’t want to make you heavy either.

Strategy #2:

If you're eating at someone else's house and have no idea what went into those Thanksgiving favorites your best bet is to help yourself to spoon half size servings. The key is Portion Control  to make sure you don’t eat too much.

Strategy #3:

Don't just look at your plate, EXERCISE!
The holidays are busy so planning is also important so that physical activity doesn't take a back seat. "Staying physically active reinforces your commitment to healthy living so you won't feel as tempted to overindulge," Ansel says.

Strategy #4:

Celebrate the holidays without involving food. Take walks to gather nature to make a table center piece or wreath. There are lots of ways to enhance your holiday celebration without making it all about the food.

Strategy #5:

Avoid everyday hors d’oeuvres and appetizers.  Feast sparingly on “only for Thanksgiving” foods. "Focus on the foods you can only get at Thanksgiving, rather than things you can get all year round," Ansel says. This way, you can still enjoy your favorite holiday-themed foods while keeping calories under control.

Strategy #6:

Fill up on protein and vegetables first.  It takes 3,500 calories to gain a pound.  Chances are that you will not eat that much in one meal, but could possibly in one day. 

Strategy #7:

Listen to Your Body

Listen to your body and you'll know when to say when. Ask yourself during a meal before you eat seconds, “Am I full?”  If the answer is no, drink a glass of water and join in conversations.  After a few minutes, you may realize that in fact, you were full.  Also, slow down your chewing.  No gulping please, that’s just rude. 

It's 2 O'Clock Somewhere

It’s not the sugar!  Research published in Neuron, scientific journal, 11/19/2011 issue, has shown that protein and not sugar activates the cells accountable for keeping us awake and burning calories. This information is like gold. Keep reading…

Energy and alertness even during the 2 o’clock slump rely heavily on orexin cells.  These cells secrete a stimulant, orexin, in the brain.  Reduced activity in the orexin cells can result in narcolepsy and weight gain.

Proteins contain nutrients referred to as amino acids found in protein products such as egg whites.  Proteins-amino acids arouse orexin neurons.  Electrical impulses emitted by orexin stimulate alertness and inform the body to burn calories.  In contrast, sugar-glucose has been found to block orexin cells, causing after-meal sleepiness. 

What is the link between proteins and sugars?  Aminio acids stop glucose from blocking orexin cells.  In other words, protein “kills” negative effects of sugar.  Protein laden meals make one less sleepy and more alert than carbohydrate meals.

I find it amazing that we can establish the activity level of select brain cells by deciding on which foods we will eat.  In essence, we determine our own alertness and energy levels. 

More research needs to be done to decide how diet affects sleep and obesity.  If given a choice of a bagel with jam or egg whites, choose the egg whites.  The protein will tell the body to burn more calories.  Feel the burn!

Coffee...It's a Food Group!!!

Donald Hensrud, chair of preventive, occupational and aerospace medicine at the Mayo Clinic expresses that people have preconceived ideas about different foods, and the common perception about coffee drinking is that it’s bad for you. But for most people, the benefits outweigh the risks.

Studying coffee’s health effects is tricky because coffee comes in so many forms and strengths. The volume is not the issue.  The strength of the potent brown liquid is determined by the amount of caffeine in coffee.

Here are some of the benefits of coffee:

• Might help protect against heart arrhythmia, stroke and depression in women, and basal cell carcinoma
• Contains hundreds of antioxidants. Coffee is the main source of antioxidants for some coffee lovers.
• Improved cognition and alertness
• Decrease in depression risk & suicide risk
• Can potentially reduce the risk of liver disease.

So, go ahead and take advantage of your java with all of its health benefits!

However, as much as I crave a cup of joe, I have to consume sparingly because it sometimes produces acid reflux. Other side effects can include heart palpitations, indigestion, insomnia, and urinary tract problems in men. A side note; coffee doesn’t appear to increase blood pressure over the long haul, among people who don’t drink it often, it can cause blood pressure to spike temporarily. If you add cream and sugar to your coffee, your coffee habit could lead to weight gain.  So the old saying goes, “All things in moderation.”

National Coffee Drinking Trends Study,The National Coffee Association of U.S.A. Inc., 2011

Jennifer LaRue Huget, Eat, Drink & Be Healthy Columnist, 11/15/2011

Thanksgiving Tantalizing Tips

Tip #1

Eat foods that are in season. Apples, cranberries, broccoli, cauliflower, sweet potatoes, pumpkins, winter squash and turnips are all in season now! These fruits and vegetables are high in antioxidants that help prevent cancer and other diseases as well as help to control blood sugar levels and weight gain. 

“An apple a day keeps the doctor away” . Apples are high in ,pectin, a soluble fiber which helps decrease blood cholesterol levels. They are also packed with a variety of antioxidants including quercentin. Quercentin has been found to help prevent LDL cholesterol (the “bad” cholesterol).  Apples are easy, portable, inexpensive, and high in fiber—apples are the perfect Fast Food!

Tip #2
Swap less healthy holiday side dishes and snacks for more nutritious ones. Small changes can make a huge difference in your overall health.  Here are a few examples:

*Trade out the chips and dip for raw veggies with hummus or light cream cheese

*Swap out the dark meat turkey with stuffing and gravy for white meat turkey and cranberry sauce

*Try mashed cauliflower instead of mashed potatoes

*Instead of green bean casserole, try more simple sautéed green beans

*For dessert go for the pumpkin pie instead of the pecan pie

Tip #3

Stop eating when you are comfortably satisfied with your meal. How?

• *Take a tablespoonful of each side dish and just a slice of turkey and focus on foods full of fruits, vegetables, and those that are not cream based.
• *Wait a few minutes before going back for more to see if you are stil hungry.
• Slow down and taste your food and enjoy the time you are sharing with friends and family!

Thanksgiving Turkey Nutrition Facts:

The traditional Thanksgiving turkey can be a healthy option on the dinner table. The white meat is low in fat and cholesterol, and is packed with protein to keep you full for the night. Turkey is a great source of iron, zinc, phosphorus, potassium, and B vitamins. It’s also full of an amino acid called tryptophan, which most people blame for their sleepiness after Thanksgiving dinner. The reason we want to nap after dinner is the increased amount of food we consume, especially the large amount of carbohydrates.

               

No, It's Not A Blessing.....

In 2008, the CDC stated that 34% of North American adults age 20 years and over were obese and 34% were overweight (and not obese).  People that means 68% of the adults age 20 years and over are overweight and risking their health not to mention a “happy” lifestyle.  Most alarming is that 18% of adolescents ages 12-19 year, 20% of children ages 6-11 years and 10% of children age 2-5 years old are obese!  These are our kids that we are raising to be obese.  If I may be brutally honest, are we setting up our kids to lead a life full of diseases caused by obesity? Not able to live a happy healthy life?  Are we causing them to be on medication the rest of their lives?  Do we set them up for failure? to be the butt of jokes? social ostracism?  Do we cause them to have Type II Diabetes?

No, it is not God’s blessing that your child can’t play or jump or swim. It is not God’s blessing that your child snores in his sleep. It is not God’s blessing that your child will probably have a heart attack soon.  You, my parent, need to do something and fast.

The way Americans eat is known around the world as the “North American” Diet with the end result not being the satisfaction of experiencing tantalizing tastes but the sure bet of becoming obesely unhealthy. 

Recently, I’ve had the blessing to be able to travel to the Middle East and Europe.  I love to indulge in their cultures.  I noticed that their diets are high in fat.  That is nutrient dense fat such as olive oil. The way food is prepared is not always fried as in our North American Diet.  The foods are prepared either raw or baked.  I do want to warn you that eating raw foods can be dangerous as bacteria housed in raw foods can cause sickness.  During my last trip to Morocco, I was pleased to see that desserts were always made of fruit!  Not fruit in pies or pastries, but as a fruit plate.  I was impressed that whole fruits such as oranges, bananas, apples, and grapes were brought out to end the meal.  Wow!  Impressive. 

I Hate to Exercise!!!

Sound familiar?  Have you heard that before? or Are you the one who is shouting this?  All the excuses can be pinpointed to one source, “Internal Motivators”.

What are Internal Motivators? Internal is defined as “situated inside”.   By inside, I mean within your mind.  I often communicate with my clients that in order to achieve a goal, that goal has to be owned by you.  You have to want it not just for one day but throughout the entire goal achieving process.  My role in goal setting, as a personal trainer, is to help with the process of setting realistic goals followed by mastering those goals and then reaching  for the next goal on the ladder of success.  I remember when my late husband would lovingly communicate with me that my breakfast consisting of a diet coke and M&M’s was not good by any means for any reason.  I didn’t care.  My breakfast tasted so yummy.  My “Ah Hah” moment took place when I saw myself in the mirror and thought, “Oh My Head!  Is that really you standing in the mirror?  You say you want to lose weight and get in shape, but look at you.  What caused you to be in such a state?”  As I stood there disgusted with what I’ve let myself turn into, I did a quick inventory of what led to this.  I realized that my actions did not line up with my wants.  I had started each day with failure.  I quickly spiraled further away from what I wanted to be.  I decided at that moment to begin my day with success and strive to be successful in everything I did throughout the day!  I don’t drink diet colas and eat M&M’s for breakfast any more.  I know both still taste delicious.    

Motivator is an incentive, a move to action, and is always positive.  This is why I urge my clients to set small goals while focusing on the big picture.  Again, my job is to guide my clients in setting realistic goals.  If these are not achieved, I ask my clients to ponder why not?  What can they change to meet those goals?  Most importantly, I ask, “Are you really going to change to meet those goals?”  Forgiveness is an imperative part in goal setting.  For example, if you miss a workout on Monday that doesn’t mean your whole week is shot.  Forgive yourself! Forget it! Start over!  You get a new chance!  Tomorrow…

 Internal Motivators: 

Stop thinking of exercise as a chore.  Think of the small achievable goals.  Celebrate the goals you have accomplished.  Success is a pleasant experience.

Exercise can be a pleasant experience.  Do something you like.  Take a brisk walk or run with the dog.  Play with your kids at the park.  Listen to audible books on your iPod while walking or ellipticalling or treadmilling.  Go dancing.  Hire a personal trainer, like me, who encourages and motivates you to attain.

Plan how to fit exercise into already busy schedule such as make it an appointment in your calendar.  Exercise while watching TV.  Make commercials useful, do crunches, push ups, leg raises, etc. during commercials.  Park in a space further away from the office building door, grocery store, mall and so on.

Recognize that exercise isn’t just learning how to use your body to perform a swing or swim a lap, it also entails learning how to use your mind to drive yourself into action and continue to equate yourself as someone whose identity is connected with exercise.

No Excuses!  Just Results!

Top 10 Tidbits to Tiny

Making tiny changes can make an enormous difference
By Lisa Hines
 

Weight control is all about making small changes that can empower you for life.  As you integrate these tiny modifications into your daily routine, you will begin to see how they can add up weight loss. Here are 10 Tidbits to help you to tiny:

1. Asses your eating habits. Are you a late night eater, nibbler while cooking, finisher what’s not eaten at the table, grazer throughout the day?  Identify a few behaviors you can change one step at a time which will result in big calorie cutbacks.

2. If you fail to plan, plan to fail. This old cliché definitely stands true even to your healthy eating habits.  Plan a strategy for your meals and snacks. Pack healthy snacks for the times of day that you know you are typically hungry and can easily drift from your eating plan.

3. Shop with a full tummy. It's a recipe for disaster grocery shopping while hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your kitchen. 

4. Eat regular meals. Determine the frequency of your meals that works best in your life.  Regular meals help prevent bingeing.

5. Prevent mindless eating by sitting down at a table and from a plate.  Consuming food from packages or while standing becomes mechanical, usually eating more than intended.  Enjoy your meals!

6. Serve food onto individual plates.  Food serving bowls on the table plead to be eaten only overcome by incredible will power. It takes about 20 minutes for your mind to get the signal from your stomach that you are full.

7. Eat slowly, chew every bite, and relish the taste of the food.  Rest your eating utensil between bites and drinking plenty of water with your meals.

8. Don't eat after dinner. This is one of the biggest contributions to adding calories.  Satisfy your hunger with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner can help reduce the temptation to eat again.

9. If you snack during the day, treat the snack like a mini-meal. The most nutritious snacks contain complex carbohydrates, fat and protein.

10. It’s the most important meal of the day.  After a long night's rest, your body needs the fuel to get your metabolism and energy revved up.

Introducing the “Nutrition Coach”

It’s finally here! Just in time for the Holiday Season! Yes! Surviving the Holiday Season and making life-long physique changes requires consistent exercise & proper nutrition. That’s where your Nutrition Coach comes in!

Most of you are benefiting from individualized exercise programs designed to meet your specific needs. While exercise is essential to helping you achieve your fitness goals, it is only half the battle.

Session 1:  Introduction, Assessment, BMI, Body Fat

Session 2:  Assessment, Review, Grocery Shopping Tour

Session 3:  Assessment, Review, Kitchen Makeover

Session 4:   Assessment, Review, Sugar Lesson

Session 5:  Assessment, Review, Fruit & Veggie Lesson

Session 6:  Assessment, Review, Fat Lesson

Session 7:  Assessment, Review, 5 Fit Habits

Session 8:  Assessment, Review, Eating on the Go

Session 9: Assessment, Review, Energy Balance, Nutrient Timing

Session 10:  Assessment, Review, Empowerment

Lets get started by contacting me at femaleandfit@gmail.com!!!

To reach the next level, we must introduce specific nutrition guidelines, specifically designed for you and your lifestyle. I can provide you with realistic and individualized nutrition and supplementation programs that are specifically designed to obtain results for you.

In just 10 sessions, I will empower you with the knowledge to make proper nutrition choices for life!

You will learn how to eat, how to shop, how to have energy throughout the day, and make proper nutrition choices to help you reach your fitness goals.  During each 60-minute session, we will review your food intake, measure your body’s progress, and teach you how to properly feed your machine for life!