Silence

Sorry Ladies,

I know I have been silent but I am working on my new website and ultimately a new blog.  I will catch up soon.

But I must ask , how is everyone doing out there?  It is now the end of January how are the resolutions or goals going??  Is everyone getting in 20 minutes a day of exercise??  Let me know!

Commit to get fit,

Debra

5 Secrets to Winter Health and Energy

Ladies, I read this article and thought I would pass it on.  As all of you know I have a very difficult time in the winter and this addresses many of the issues we all share and have been very vocal about lately!  I hope it helps.

Stay Healthy and Happy to Weather the Season

-- By Ellen G. Goldman, Health and Wellness Coach 

My monthly weight loss support group sat around looking rather dismal at the first meeting following an unexpected autumn snowstorm.  Winter was arriving sooner than anticipated, and my group voiced worrying thoughts about how they'd stay happy, healthy and energized—and continue losing weight—through the colder months.

Unless you live in an area that has a warm climate all year long, there is a good chance that you also face some health concerns and challenges during the winter months. The abundance of fresh fruit and vegetables during the warmer months make eating healthy easy and delicious. In the heat of the summer, we just don't want to eat hot, heavy foods or turn on the oven to bake cookies or cakes.  When winter rolls around, comfort foods, many of which are high in calories and fat, tend to come calling for us. Not to mention the myriad of food-centric holidays and festivities that take place from Halloween through Valentine's Day! Couple that with the thicker, baggier and body-hiding clothing in winter and it's no wonder that our motivation to exercise and eat healthy is higher during the warmer months of the year.

Warmth and sunshine are certainly more inviting for outdoor exercise than darkness, cold, snow and ice.  Cold temperatures and shorter days with less light drain your energy, leaving you feeling lethargic and even mildly depressed. 

Individuals who notice these changes year after year when winter creeps in may even be diagnosed with Seasonal Affective Disoreder(SAD).  Once looked upon skeptically by the medical community, it is now a recognized disorder. Dr. Richard Friedman, a professor of psychiatry at Weill Cornell Medical College, estimates that 9.7% of the population in New Hampshire suffer from SAD (compare that to his estimate of just 1.4% of the population in sunny Florida).

Taking all of these factors into consideration, it's no wonder my clients were concerned.  I did my best to reassure them, as I want to do for you.  Regardless of whether you actually have SAD, or just notice yourself feeling sluggish during the winter season, there are many things you can do to alleviate or prevent the winter blues and staying healthy and happy despite the weather outside.

Here are five secrets to achieve winter health and energy all season long.

1. Do everything in your power to avoid getting sick.  There is nothing that will sap your energy more than being ill. Colds and flu seem to spike during the winter months. Caused by viruses, they are spread mostly by placing our virus-contaminated hands to our faces.  So the number one line of defense is to wash your hands, including under the nails and in between fingers, for at least 20 seconds with warm, soapy water—and to do so frequently.  Carry hand sanitizer gels in your car, briefcase and pocketbook for times when you can't wash your hands.
   
   Boost your immune system to keep your defenses high by getting plenty of sleep and drinking lots of water, which will help keep nasal passages hydrated. Eat nourishing, vitamin packed foods such as fruits, vegetables, nuts, yogurt, and lean protein.  Keep up your exercise program and discuss with your doctor whether or not getting a flu shot makes sense for you.  Research has shown that individuals who practice these healthy habits get sick less often.
    
2.  Maintain and shake up your exercise routine.  Exercise has been shown to prevent depression and lift the moods of those feeling down.  It also helps keep your immune system working efficiently.  Maintaining your exercise routine will offset some of the extra calories from seasonal treats and celebrations as well.
   
   The best way to bust through a plateau and continue to increase your fitness capacity throughout the winter is to change your exercise routine.  Winter is the perfect opportunity to try a different type of machine or exercise class at the gym.  Borrow DVD's from the library or Netflix, and try a home workout in your cozy living room.  If you are really adventurous, embrace the winter and  try a cold-weather sport such as cross-country skiing, snowshoeing, or ice-skating.  Unless the conditions are icy, excessively windy or cold, there will be many days when you will be able to enjoy outdoor exercise all winter long. Invest in gloves, a fleece headband, tights and turtlenecks made by the many all-weather sports clothing manufacturers.  You just might find a reason to look forward to winter after all.   
    
3.  Enjoy a variety of winter foods.  Although summer offers a bounty of fresh fruit and veggies at affordable prices (think melons, berries and tomatoes), many produce items ripen in winter.  From hearty root vegetables to bright, sweet citrus fruits, winter produce offer a surprising range of flavors.  Winter squashes such as acorn, butternut and spaghetti, are low in calories, high in health-promoting vitamins, and easy to cook.  Apples and many citrus fruits such as clementines and grapefruits are often at their sweetest when temperatures are cool.  Experiment with vegetables that you may not have tried cooking before, such as beets, broccoli rabe or Brussels sprouts.
   
   Since the cold weather probably has you staying home more, take time to prepare homemade soups or stews.  Make some baked apples for a wonderfully nutritious low-calorie dessert or snack that also fills your home with a warm and delightful aroma.  If you don't already own one, consider investing in a slow cooker.  Throw together a few choice ingredients and you'll be thrilled to come home to a fully-prepared dinner.  Lighten up old favorite comfort food recipes, or find new ones.
    
4. Think light and bright. Research from the National Institute of Mental Health has found that exposure to bright light in the early morning can be a powerful, fast and effective treatment for seasonal depression. There’s no reason to think it wouldn't help those of us who experience the winter blahs!  As soon as you wake, turn on bright lights in your home, open the curtains and lift the shades. When participating in outdoor exercise, if possible, do so in the early morning hours—or at least during the day before the sun goes down.  If you are lucky enough to own a fireplace, use it often.  The warmth from the fire and the flickering light is calming and relaxing.  Even if you don't have access to a fireplace, try scented candles and see how it warms up your home and improves your mood.
   
   If you find yourself still feeling unusually blue and lethargic despite your efforts to get enough light, talk to your doctor about your feelings and discuss a trial with light therapy.  There is absolutely no reason to feel sad until springtime.
    
5. Find your inner child and invite him/her out to play.  When we were kids, there was nothing that made us happier than a snowstorm.  School would be cancelled, giving us an excuse to sleep in, watch TV for hours, go sledding or build a snowman.  My siblings and I would play scrabble, monopoly, and work on jigsaw puzzles—when we weren't outside in the snow.
   
   As adults, a snowstorm can mean lost income, kids or pets tracking snow into our houses, walkways to shovel and, generally, a major hassle.  But what if we gave ourselves permission to act like a child again?  Instead of fretting over all the problems the winter has caused, why not find the opportunities we may overlook at other times of the year?  How about we slow down our crazy life of always needing to be doing something "productive" and engage in some fun and meaningful activities?  Put on your boots and gloves, and head out into the snow to build a snowman, have a snowball fight, or make snow angels.  Find the board games and puzzles, and enjoy some interactive play.  Or, just curl up under your favorite blanket and read a great book as the snowflakes fall outside your window, blanketing the world in a beautiful winter white.  The cold can be a great excuse to stay home and relax, find some much needed down time, and enjoy things we don't normally take the time to do—if you choose to view it that way.

With a shift in your mindset, winter does not have to be a time of lethargy, illness or unhappiness.  Let it be the season to partake in seasonal pleasures that you get to enjoy, rather than a season that you have to endure. 

Commit to get fit,

Debra

What Is The Best Exercise For You??

First ask yourself what will fit in your schedule?  Second ask yourself what do I enjoy?  The correct answer is not I don’t like anything!!!!!  To help you out ask the following  questions and I think you will find the right form of exercise for you.

What kind of exercise to you prefer?

• Personal Trainer, solo or group? (I had to put it first!)
• Indoors or outdoors?
• Team or individual?
• Dance or athletic?
• Competitive or noncompetitive?
• Slow and steady or fast and furious? 

• High-impact, low-impact, or non-impact? 

• Music or silence? 

• Very coordinated, somewhat coordinated, or two left feet? 




Select one or two then go from there.  If you enjoy competitive activities and prefer to exercise with a team, then consider signing up for a team sport. If solo or silence is your thing go for a fast paced walk or a run. There are many different dance classes if you want to shake your groove thing!  And last but not least try working with a Trainer either solo or in a group.  A good Trainer will keep you motivated and push you to levels you would never do on your own!  Remember if you enjoy what you are doing you will stick with it, get better results and have fun while doing it!

 It is the time of year to set new goals, stay away from the same old things you have been doing and please don’t be afraid to try something new!  There are many, many options out there you just need to find them.

Commit to get fit,

Debra

Snacks From Funk To Fun!

Hey Ladies,

It seems everyone I have worked with or run into in the last two days are in a real funk.  We all know when this happens it leads straight to the snacks!  It does not matter the reasons, they all seem valid, so as I always say please pick your poisons wisely!!  Here are a few of my favorites.  What ?  I am human too!

• First if you are a snacker divide the purchased snack into snack baggies keeping the calorie count at or below a 100 calories.  You can still eat your favorites just control it. Now you can grab and go. Never eat out of a full bag or box!
• Fruit-grapes, apples, bananas, strawberries- any fruit cause it is easy to take with.
• Fruit smoothie add a scoop of protien powder for a bonus.
• Veggies with dip.  Use no fat plain Greek yogurt and add any dry spices or salad dressing.  It will taste great and you will get some added protein.
• 100 calorie packs of microwave popcorn.  Orville kettle corn is great!
• Nuts-again make ahead in the baggies.
• Yogurt with cut up fruit, cinnamon and nuts.  Awfully tasty!
• Salsa w/ Beanitos black bean chips! (my favorite!)  They are corn free-gluten free and have fiber and protein
• Hard boiled eggs
• Leftover chicken, turkey- (good cold).
• Pickles

 

The thing that is most important here is to be prepared and get creative! Get your fresh fruits, vegetables and any snacks on the weekend then  prepare for your week. One little rule I always followed for the 20 + years I worked in an office was while I worked I carried my food and snacks with me to the office! If you only have  healthy foods and snacks in the house or at the office when you snack it will be much healthier! With practice and a grocery list you will find that you start to replace a few nonessential, calorie-wasting items with your new healthy foods and snacks. 

Enjoy and pass on any of your favorites so we may all have a few more options.

Commit to get fit,

Debra

Belly Fat and Mufa's

MUFA’S       Monounsaturated  Fatty Acids

   What are MUFAs?

MUFAs (pronounced moo-fah) are monounsaturated fatty acids, plant-based fats found in some of the world's most delicious foods--avocado, nuts and seeds, oils, olives, and dark chocolate! Studies show that these good-for-you fats enhance heart health and protect against chronic disease. And now the latest research shows that mufa’s may even target that hard to lose belly fat!

Here is a list of The Top Five Mufa's:

1.  Oils

Canola oil, flaxseed oil, olive oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil
How to use: Stir-fry with sesame, peanut, or canola oil; pan-fry in walnut or olive oil; cook with safflower, soybean, or sunflower oil; use flaxseed oil in salad dressings (flaxseed oil cannot be used for cooking)
Serving size: 1 tablespoon

2.  Nuts and Seeds

Almonds, Brazil nuts, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, sunflower seeds, walnuts
How to use: Eat as a snack; sprinkle on a salad
Serving size: 2 tablespoons

3.  Avocado

Florida avocado, Hass avocado

How to use: Slice and serve with a salad or any entree; mash with lime juice, salt and pepper and serve with chips; chop and fold into salsa

Serving size: 1/4 cup

4.  Olives

Black olives, black olive tapenade, green olives, green olive tapenade

How to use: Serve olives as a snack; sprinkle sliced olives on pizzas, salads, or pastas; spread tapenade on crackers or sandwiches

Serving size: 10 large olives or 2 tablespoons of tapenade

5.  Dark Chocolate

 Dark or semisweet chocolate chips, shavings, or chunks

       How to use: Any way you like!  Just stick to the serving size!
       Serving size: 1/4 cup

Review the lists, pick what you like and incorporate into your daily cooking and eating. 

Commit to get fit,
Debra