Destress in Less!!

Wow, how time flies!  I cannot believe it has been since last May since I have written on this blog!  Facebook makes it so easy to share brief thoughts and article links, I've gotten a little spoiled in this regard.  SO, my apologies and let's get back on track with a topic we all can use: stress management!

I titled this blurb "Destress in Less" because if stress management techniques take too much time, who is going to do them?  Your stress management regimen should not stress you out for the amount of time it takes.  That defeats the purpose, yes?!  So let's talk about a week's worth of simple things you can do each day to mellow out and recenter, ready to face the world once again.

Monday:  Start a "Gratitude Journal".  This can be made out of a fancy notebook or a stack of post it notes, it doesn't matter.  Each night, think of 1-3 things you are thankful for.  It can be your spouse, children, employment, friends, etc.  Be creative, but reflection is key.

Tuesday:  Make a realistic "TO DO" list for the day and post on your dashboard, computer, or other very visible place.  Make a point of crossing out items as they are completed.  At the end of the day, reflect on everything you accomplished!  This can be one of the items for your Gratitude Journal!

Wednesday:  Take 15 minutes and relax.  You can do this in one fell swoop or break it into three 5 minute mini breaks.  It can be something as simple as closing your eyes and taking a few deep breaths, or carving out time for a bubble bath.  Don't forget to jot a note in your journal!

Thursday:  Give yourself a bedtime.  Sleep is one of the biggest keys for stress management, weight control and a sense of well-being.  On this day, do whatever you can do give yourself 8 full restful hours of sleep.  This starts with pre-bedtime rituals.  Stop eating at least 2 hours before your scheduled bed time.  Turn off the television, computer, and electronic devices.  Get your bedroom dark, cool, and quiet.  Even if you do not feel tired at your designated bedtime, lay down and relax.  After writing in your journal, of course :)

Friday:  Date night!  Set aside some time to spend with a dear friend, partner, or spouse.  Watch a movie, make a nice dinner, go out dancing, etc.  Ban talk about responsibility, kids, work, or anything that may cause stress.  Write about your night out in your journal.

Saturday:  Spend some time with a hobby or activity you enjoy.  It can be drawing, painting, playing an instrument, gardening, riding your bike, or anything else that floats your boat.  Relax and make the most of the time you set aside.  Don't forget to record your activity in your journal!

Sunday:  Do something good for your community.  It can be taking unwanted items to Goodwill, working on collecting recyclables, or formally volunteering for an organization.  Record your experiences in your journal.

OTHER TIPS:

• Stay hydrated
• Exercise regularly
• Eat a well balanced healthful diet
• Nurture your relationships
• Meditate/Reflect

Well, I hope these tips are helpful!  It's just a start, but hopefully these tips will accumulate into healthy habits for a long term less stressful life.  Let me know what you think, I can't wait to hear your success stories!

Until next time... :D

Summer plans

I hope everyone is doing well!  I just wanted to update you all on what's been happening here and hope your plans for positive changes are going well.

I just recently finished my third week of a class teaching me to become a wellness coach.  This system is phone and web based so I can support clients from anywhere.  I am so very excited to be able to work one on one with people again, I can barely contain myself!  I'm learning a lot about how to take my knowledge and make it palatable.  No one wants to be lectured about what they should and shouldn't do, eat, live like, etc.  Rather, I'm learning valuable skills to help me coach people to make the changes they want to make when they are ready to do so.  I hope to be able to work with some of you one on one. 

We finally planted a full garden and I can't wait to see what comes up.  Summer is coming close and my work schedule is easing up for the season.  I love this time of year!  Talk to you all soon!!

Home Stretch!

Well all, I'm in the home stretch!  Down 14.5 pounds as of this morning.  Back into my old jeans (they're not my "skinny" ones yet :)), and feeling great.  I have more energy than I have in a long time and I feel like I'm reconnecting with my body and it's rewarding me for listening in!  I want to talk a bit about choosing diet plans, cleanses, purification programs and systems, etc. but that's for a later date.  Right now, I'm just going to talk about the one I did choose and why it's working for me.

I am an eater.  I LOVE TO EAT!  I love cooking.  When my Bon Appetit comes in the mail, I sit down and study it nearly as much as I do my Bible.  So to cut out food completely, starve myself and go into a basic catatonic state was totally out of the question for me.  I'm sorry, I don't think the body likes that no matter what your goal.  SO, I found this program that is set up as follows: 21 days total.  The first 10 days is nothing but fruit, twice as many vegetables, 1/2 cup of brown rice and one cup of lentils per day.  On day 11 you can add lean chicken or fish.  I thought it would be horrible, rigorous and I would always be starving and dying to chow on some chocolate cake.  But much to my surprise, it was just fine!  The company that puts it together also sells some cleansing tablets and some specially formulated protein powder to help support the body through it, but just think about it.  If you eat like this, you're going to drop some serious pounds.  And I have!  If you would like more details regarding the plan, please email me or send me a private message on Facebook. 

Let me know your thoughts!  Have you ever done a cleanse?  How did you feel?  Did the results last?  Until next time... :D

Support Group :)

Ok, all!  I've decided to crack down on my eating.  I found this 21 day program that I think it actually reasonable and it's designed as a purification for the body.  I get unlimited fruits and veggies, protein powder twice a day (I'm thinking fruit smoothies!!) and a limited amount of brown rice and lentils.  This goes 10 days, then I can add lean protein like chicken or fish.  Reasonable, right?!  I can do it, right?!  Results forthcoming.  :)

I may be on here journaling my emotions over the course of the program, so send positive thoughts my way!!

The Fuss About Fiber

I recently got a question from a loyal follower (thank you!!! :)) regarding fiber.  There has been a big push in the food advertising industry to discuss fiber content of products.  So what is fiber?  Why is it important for a well balanced diet?  And does the source of the fiber matter?

Fiber is the structural parts of plants and therefore is found in everything that comes out of the ground: vegetables, fruits, legumes, grains.  There are two general categories: soluble and insoluble.  Without getting too science-y, I'm going to briefly discuss the differences in the two types as well as what it means for your body. 

Soluble
Soluble fibers are found in fruits, oats, barley and legumes.  These types of foods cause a delay in GI transit, delay glucose absorption and have been shown to lower blood cholesterol.

Insoluble
Insoluble fibers are found more in grains: wheat bran, whole wheat breads, cereals, and vegetables.  These fibers accelerate GI transit, slow starch hydrolysis, and delays glucose absorption.

Translation?

GI transit means the amount of time the bolus (equivalent of a grouping of food, e.g. a bite) remains in the digestive (gastrointestinal) tract.  Soluble fibers causing a delay in this transit will allow you to feel fuller longer, while insoluble fibers will promote healthy excretory patterns.

Glucose absorption refers to the time it takes for your food to affect your blood insulin levels.  The faster absorption occurs, the more disruptive of a spike and severe drop your metabolism will experience, resulting in extreme hunger, mood swings, etc.  The fact that both fiber types delay glucose absorption allow for a steady absorption of sugars into the bloodstream, facilitating an leveling affect.  This consistency allows for greater satiety (more about this in the next blog post), or satisfaction level.  The higher your satiety, the less you will eat.  Good right?

A couple of general things to remember:  the daily recommendation for fiber intake is 25-35 grams.  A nice large salad can provide up to half of your daily intake requirements.  Most fiber rich foods contain some of bothy types of fiber, so don't stress about getting enough of one particular type of food.  As will all of our dietary recommendations, just eating a wide variety of types and colors of food will most likely satisfy your dietary needs.  A good thing to keep in mind also is that most fiber supplements are not easily absorbed by your body.  SO, the very best way to get your fiber is a well balanced diet:)

That's all for today!

Exercise Like Snacking?

I read an article yesterday in my quarterly ACSM journal I thought would be worthy of sharing.  It mentioned that everyone, even regular exercisers, can still benefit from short intense bursts of exercise throughout the day.  So, I got to thinking about this and decided that maybe exercise is like snacking.  I eat three meals and two snacks per day.  The snacks are not my main course, but my body likes them to keep my metabolism running.  Also, they prevent me from overeating at any one meal. 

Applying this to exercise, your regularly scheduled exercise bout is the main course.  If you're anything like me, you tend to go a little crazy during this session because it's your only chance during the day to try to do something good for yourself.  However, if I incorporate exercise "snacks" throughout my day, this will also keep my metabolism revved, help to not have to kill myself during each workout, and keep me mindful all day long of opportunities to do something good for my body.  These "snacks" should not, of course, replace the main course, but they definitely can help.

A few years back, I would grit my teeth everytime I read an article about squeezing exercise into your day.  These touted the calorie burn of parking further away at the grocery store and taking the stairs at every opportunity.  This push to get people to think this was all they needed to do in order to get fit landed in disaster.  However, if we use the "meal-snack" analogy, these small bouts can enhance an already existing exercise program.

Can you make it a goal to find just three opportunities per day to "snack" on exercise?  If so, what are they?  Please share, either here or on our Facebook fan page!

Until next time...happy getting healthy! :)

HOT BY SUMMER 2011!

This year I am determined to rock a two piece (tasteful, of course :)).  So following my recovery, I've looked around and discovered I need to get my bod in shape!  Are you in the same boat?

Nearly every day I hear people saying weight loss isn't as easy as when they were younger.  I got to really thinking about this and think I might have some insight.  It's easy for us to blame hormones, medications and age, and granted, these do all play a role.  However, might it all be in our approach?  I remember simply cutting out soda for a week and dropping some pounds.  And when you're in your 20's it doesn't really matter so much.  But did I learn how to change my behavior?  Not in the least.  Once it was off, I could get away with going back to my old habits until they snuck up on me once again.  This mentality carries over into dieting.  Once we're successful, we lose our way once again.  Maybe our bodies are simply saying once and for all, "I'm sick of this!".  So how can we modify our behaviors for life in simple, permanent ways?

I'm going to give simple lifestyle tips from now until the beginning of summer to make easy edits in our lifestyles and way of thinking and hopefully these will become our healthy habits, fixtures of our lives.  So here are a few things to keep in mind along the way:

• Take your measurements now.  Bust, waist, hip, thigh, all at the biggest parts.  It may be brutal, but think of how awesome it will be to track over time. 
• Keep a food journal.  This is an absolute must for mindful eating.  Record everything.  Get a baseline for how many calories you are currently consuming per day by using free websites.  Just find your favorite one and get comfy.
• Be patient with yourself!  Permanent habits take time to develop.
• Give yourself a break.  Take one day per week to do something great for yourself.  Relax with a good book, take a nap, get a pedicure, etc.
• Remember that weight loss is a big giant math equation.  The more you consume, the more you have to burn in order to maintain your weight.  Be reasonable, of course, but thinking about it as a math problem takes some of the mystery away, doesn't it?  Refer to our "Discussion" tab on our Facebook Fan page to see how much you should be consuming per day.
• Don't obsess over the scale.  I always tell people to check in once a week.  Remember, muscle weighs more than fat, so the first 2-4 weeks of any program, your scale may go up before it goes down.  It's not just about the number.  It's about the journey.
• ALWAYS check with your health care provider to make sure you are healthy enough for any fitness and/or meal plan.  Consider any special needs in your daily intake of food, beverage, and activity modification.
• Find your support system.  Maybe it's here with this blog, maybe it's your significant other, child, workmates, etc.  Establish that NOW, and make sure you will be held accountable.
• Plan rewards that are not food related.  So many times when we have a great workout, we want to celebrate with that slab of cheesecake and 2 liter bottle of soda.  Think outside the box, plan your rewards ahead of time and make sure they are fitting in to your wholesome lifestyle and outlook.
• Set your long-term goal for 6/21/11 (first day of summer).  What does "HOT BY SUMMER" mean for you?  Now work to establish reasonable goals to get there.  Remember, healthy weight loss is generally 1-2 pounds per week, so don't create a plan that is not realistic.

Got it?  Sketch out the rough ideas of your goals, plans, and rewards, then talk about it on our Facebook page!  Ready, GO!!!

How a simple surgery almost killed me

Hello, everyone!  It's been a while since I've been able to blog on here.  This blog post is going to be deeply personal, but I feel very strongly that it is vital information that I need to disseminate to the best of my ability.  I am depending on each of you to pass along this information to anyone who is going to have orthopedic surgery, and female that is on oral contraceptives, or anyone that is otherwise at risk for blood clots.  I will talk about what these are and then give you my personal story. 

I used to think when I saw commercials listing blood clots as a risk that it was no big deal.  However, it is a huge deal.  I had orthopedic ankle surgery on July 22nd of this year.  Everything was going well, I was recovering well.  After a couple of cast changes, I got one that felt pretty tight.  I had calf cramping and decided to just rest up as much as I could.  After all, I had asked about the pain and was told it was normal.  So, day after day I just bummed around the house, spending most of my time alternating between the couch and the bed.  Finally, one Sunday I didn't get out of bed except to use the bathroom all day.  My husband was awesome, he brought me all my meals and doted on me hand and foot.  By Tuesday night I had finally had enough.  My foot was getting so discolored, it was gross and the pain was unbearable.  Wednesday I demanded a cast change and they begrudgingly did it, still telling me all my symptoms were normal.  Once the cast was cut, my leg felt like it was on fire, then my foot tingled for a good 5 minutes.  All the while, I'm reporting these symptoms to the cast tech, and he is not responding at all, just rewraps it.  I'm feeling better, my discoloration is down, cramping is fading away, I'm thinking problem solved.

That weekend, my husband I drove to see my aunt and uncle out of town.  Friday night when I went to bed, I felt super anxious.  I tossed and turned all night stressing over completely insignificant matters.  Looking back, I firmly believe I had what the American Red Cross calls a "sense of doom".  Many people experience such emotions prior to a major health complication.  Saturday morning, I wake up, hobble to the kitchen on my crutches to get some coffee and have extremely intense chest pain.  I sat down, used my inhaler and waited to see if the pain lessened.  It did.  Most of the day, I was symptom free.  Until about 3pm.  More intense pain, feeling as if I'm going to pass out.  Used the inhaler again.  Symptoms lessened, but I still had some chest pain.  After dinner, I was walking from the car back to my aunt and uncle's couch and I almost didn't make it.  I flopped down and put my head down, generally what would relieve symptoms of passing out as blood flow gets restored to the head, but that made it worse.  So I sat back up and asked my husband take me to urgent care, which he readily did.

Fortunately, at urgent care our doctor was awesome.  He said because I am young (it's relative :D) and healthy, the chances of it being anything serious are small but need to be further investigated.  He did not have the ability to do a CT Scan, so he wrote up a report and sent us to the closest Emergency Room.  I was seen right away there.  Once I was in a room in the ER, I got up to use the bathroom and my pulse shot up to 148 bpm and my blood pressure, which normally runs about 110/68 or so, was above the hypertensive threshold which is 140/90.  I don't recall exactly what it was, but that was when they told me I was no longer able to get out of bed.  A CT scan confirmed that I had one giant saddleback pulmonary embolism.  If it dislodged, I would die.  Two days later I learned that five out of six lobes of my lungs were either completely or partially blocked with clots.  At this point, I'm unsure if I have six separate clots, or just the way the one is sitting, caused all the blockage, but nonetheless, I had to rely on my body to do the right thing and get me through this. 

Three days on bedrest in the ICU followed.  Then an additional 5 days on the floor.  I was started right away on blood thinners, shots and tablets to try to dislodge the clots.  What felt like 100 tests were done to test my blood levels of the thinners daily, along with hematology panels to see if I had any clotting disorders that had previously gone undiagnosed.  The long and the short of it is there was nothing wrong with me.  Just a cast that was too tight and a voice that went unheard until it was almost too late.

I suppose the lesson I would love everyone to take home with them is this: when you see commercials for drugs that say "increased risk of blood clots", carefully think about all that entails.  Exercise regularly so that your veins can properly pump blood through rather than letting it pool.  When you have surgery, talk to your doctor about some of the signs and symptoms of blood clots, which is a very real risk post-operation when your body is already in a hyper healing state.  I found out later that orthopaedic surgeries commonly have clotting complications. 

And by all means, make your voice be heard.  You know your body better than anyone else.  If you have a legitimate concern: pain, discomfort, unusual fatigue, inability to go about your daily activities, make sure someone takes it seriously.  It could save your life.

New research study on fructose can be misleading

Hello, everyone:  I just read a summary of a research study and I wanted to share some thoughts with you all.  There is a post today on msn.com regarding the link of fructose to high blood pressure.  Here is where being a prudent and educated consumer needs to come into play.  Fructose is the main sugar found in fruits and some vegetables.  This is NOT the fructose this article is talking about.  Fructose, such as that found in high fructose corn syrup or processed foods, is where caution should be exercised.  Sucrose, generally used as table sugar (white, refined) is the formula most commonly used in these foods.  Now, is it actually the fructose that causes the trouble, or is the food that one would consume with this ingredient in it be the cause for concern?  Use your common sense and best judgment when reading research such as this.  I know I should have that Twinkie.  I'm not sure that the fructose is the main thing I should be worried about therein.

My thoughts for the day, have a great one!

Summer Sicknesses

So, whooping cough or "pertussis" is now being labeled as an "epidemic" in the state of California.  WOW!  According to the CDC, this year the cases reported as of 6/15 was 910 as opposed to 219 last year at this same time.  Most commonly affected are infants and children.  Currently, 5 infants have died from it this year.  I'm not pushing vaccines, that's a personal and family decision, but do your homework.  There are vaccines available for children, parents as well as health care providers which are currently being recommended by the California Department of Public Health.  It is a highly contagious condition, so take precautions if you think you may be infected.  How will you know?  Coughing and runny nose at onset (1-2 weeks).  The cough may linger, even after a few months and is characterized by a "whooping" sound.  Not sure what that sounds like?  There are links online that have audio clips, it sounds like the person is gasping for air, which they technically are, I suppose.  TAKE CARE!  Back in a few with more of the latest.

Thanks to EGPNews.com for some stats and info for this post.

Summer Health Tips

Hi all:

I hope you're all still out there, you're quite a quiet bunch!  I just wanted to share a few tips I've found helpful in eating well during the summer months.  Lots of friends are having BBQs, the alcohol seems to flow a bit more freely, outdoor activities are abundant.

• First of all, when you're at a get together, do not eat while you are talking.  Focus on mindful eating and drinking.  If you can, when you are talking, set your plate down, chat, then resume eating when you can think about how much you are putting in to your body. 
• Use sunscreen liberally.  Even if you do not burn, UV rays can be harmful to your skin. 
• Make sure you and your kids use sunglasses.  What UV rays do to your skin can also happen to your eyes.  Damage now can increase the risk of cataracts in the future.
• Set a limit on alcohol consumption before you even get to the party.  Know your limits and stick to them.  If you will be partaking in alcohol, be sure you have a dependable designated driver.
• Take advantage of BBQ season to grill!  Kebobs are a great way to incorporate lots of veggies, limit meat consumption, and avoid fried foods.
• Use seasonal fresh produce to make tossed salads and fruits in lieu of mayonnaise dressed pasta, macaroni and potato salads.

Be sure to plan great outdoor activities!  If you live in a hot area like I do, water sports are an awesome thing to get into.  My husband and I took up jet skiing last year, and intend to make that a regular part of our summer plans.  Try something new and fun that doesn't mean sitting on your bottom in an air conditioned house.  :) 

Do you have some tips that have worked for you during the summer?  Please share! 

Until next time, enjoy the start of your summer season! :)

The next post is all about you!

Ok, all:  To get the conversation started, the topic of the next post will be determined by you, my very small, (but of course loyal ;)) base of readers!  So don't be shy!  I'll be waiting...

Gym cleanliness and safety

FINALLY, as promised :)  So, did you know that the number one reason people do not join or quit a gym is because they think it's dirty?  I learned that in one of my sales classes many years ago when I was a manager in the commercial fitness world.  Be a picky consumer.  Check floors, machines, showers!  Is there a log of regular cleaning times?  Does the desk staff stay busy during down time by cleaning stuff?  Do the Personal Trainers replace items they've used back in to their correct spot?  Ask about towel service: do they send them out via a service, or wash their own?  What kind of antibacterial is being used if it's done in house?  You may feel like a nut, but you'll prevent yourself from getting a staph infection!

It is now the law in the State of California that all fitness facilities have an AED (automated external defibrillator) on site.  So ask your gym rep if they have one.  Where is it?  Who is certified to use it?  If a gym is on top of it, they will be sure to have at least one person on each shift who is able to use the AED. 

Any questions?  I need more conversation on this blog of mine!!! :)

Until next time, yours in health!

The Physical Impact of the Economy

Well, we found out late last week that our neighborhood gym is closing :(  I'm so sad about this!  It's a small friendly place, low key and reminds me of the gym where I first got into Fitness Management.  There are also Gold's Gyms closing around town.  You might think it's just a sign of the times that a large chain as well as a small neighborhood gym are both closing.  However, some key differences in management styles make a huge difference in the success of a gym during tough economic times.  If you are in the market for a gym and convenience is not an issue (meaning you have several to choose from), ask your sales representative these questions:  "What do you require for an individual to become a Group Fitness Instructor?  a Personal Trainer?  Do you have annual fees for continued membership?  Who is responsible for cleaning mats, machines, locker rooms, bathrooms, showers?  How often is it done and are records available in public view?  Is the facility locally owned?  How many AEDs are in the facility and where are they located?"

Let me take you through each of these questions and talk about why they are important.  Only one for today, more is to come...

Certification Requirements for Instructors
So this is one of my biggest pet peeves about many gyms. 

Group Fitness first: Oftentimes, if someone is good at a class and can pick music, they get a timeslot on the schedule.  However, there are so many elements that go into great experience.  First and foremost, participants should be kept safe.  Fitness Instructors should have a basic knowledge of CPR and First Aid.  They should have a way to contact the front desk in case of an emergency.  Do they demonstrate outstanding role model technique for their participants?  Can they choreograph to the beat?  Do they care if you come to their class (learn your name, give encouragement)?  Are they enjoying themselves or just there to collect a paycheck.  Instructors should carry some sort of certification, whether a generic "Group Fitness Instructor" certification or a certification for each specific program they teach.

Certification Requirements for Personal Trainers
Any Joe Schmoe can go online and get a certification for Personal Training.  This is a complete tragedy, since these individuals are paid to guide individuals of all health and fitness statuses through weight loss programs, athletic training programs, injury rehabilitation, fitness for special populations and more.  Check to see what your potential gym requires of their trainers.  Each should be required to have a certification that is NCCA (National Commission for Certifying Agencies) approved.  You should be able to easily determine if their certification qualifies by doing a quick search on the website and looking for their seal.  You also have to personally connect with your trainer.  Some trainers are more boot camp style, others are more nuturing.  What style motivates you?  Also, what your trainer says should make sense and be progressive.  After discussing your goals, your trainer should create a plan for you and be able to tell you why s/he has chosen such a program for you.  Talk about the timeline in which you should be seeing results reasonably and see what happens.  Ask questions of your trainer and me!  I'm here to help! :)

Next, we'll talk about gym cleanliness and safety.  Until next time! :)

Odds and Ends

Hi all:

Sorry for the delay in posts, it's been a crazy week.  One of my uncles passed away and it's one of three weeks in the year that is exceptionally busy at my job.  So, I'm back in action now, and just want to mention a few of my big pet peeves that are related to the health and well being of our families.  Wellness is not just about fitness, medical numbers or vitamins.  It's a total way of life.  Here it goes...

#1:  Today, as my husband and I were leaving the parking lot where were had eaten lunch, I see a woman driving through the parking lot with a young boy, maybe 3, sitting on her lap.  That's right, her lap.  Now, I understand it's a parking lot and the chance of some catastrophic high speed crash and very unlikely.  However, do people not understand the impact an airbag can have on your face, let alone that of an unsecured child sitting even closer?  Or what if someone backed into her and the kid had hit the windshield?  Airbags can deploy at speeds of up to 100mph, maybe more and deploy in vehicles traveling at speeds as low as 10mph.  Do you think that kid would have not had a broken nose, probably worse?  Anyway, we pulled up next to her and tried to talk to her.  I hope we got through to her.  She seemed completely offended that we were concerned.  "We're just driving down the street!"  Um, yeah, I think that's the point...  Normally, I'm not one to butt into people's business.  But if something had happened to that little precious boy, and I had done nothing, how could I live with myself?  Even if it happens again, at least I feel like I did something about it.  I've seen parents put a child's carrier into the backseat of their car without restraining it in any way.  And this.  Why take chances with the safety of your kids?  If you want to be well, don't.  I don't think these people are bad parents necessarily.  I think they think no harm will come to them.  Which we don't always have control over.  So please, please take all necessary precautions to keep your babies safe.

#2:  For those of you who do not live in California, we have a wonderful new law that requires restaurants to make available nutritional facts for all of their menu items.  (Which you should look at btw, the listings may surprise you!)  So first off, has their been any education about: a) how to read and understand that information or b) how to interpret that into a selection?  (This is an upcoming lesson :))  I have not seen any, but if I'm missing it, please CA residents, by all means correct me!  Ok, so anyway, on to my soapbox:  every time, and I'm not exaggerating, we go out to eat and I pick up that nutritional guide, the wait staff says "oh, you do NOT want to look at that" or "don't pick something because of what that says".  Did they all go to some anti-wellness school of waiting that teaches them that schpeel?  I'm sorry, but what difference does it make to my waiter/ess if I choose something healthy?  Are they concerned that I won't order dessert and they'll get less tip?  Are we again sacrificing the health of our community for $$?

#3:  Ok, this one is entitled "be nice to your spouse".  I try not to do this, but I'm not going to point fingers.  So, I'm going to say "I" :)  We go to a restaurant and I'm watching my weight.  So I order the healthiest thing I can find on the menu.  But there's that one thing I really want to try that is not so good.  Oh well, I'll try to ignore it. BUT I CAN'T!  Ok, I'll order it too and share it with my spouse.  Only, my spouse didn't order something quite so healthy.  And, while I really like the not-so-healthy thing I ordered, I filled up on my healthy item.  Maybe a couple more bites.  But my wo/man will finish it.  So, I leave the restaurant no worse for the wear, but my poor spouse has now ingested way more calories than s/he normally would have because I wanted to taste something else.  Nice?  Nope, I don't think so :)

So, that's the end of my soapbox for today.  I look forward to your comments and questions!  Thanks again for following!  Tell your friends and family if you are enjoying reading...

Answering your questions...

YAY!  I have questions!  And followers!  Thank you and I look forward to helping...

Plateaus
Hi, V!  Oh, the dreaded plateau!!  You  have been doing so well, losing weight, changing shape and seeing results.  And then, ...nothing.  Don't give up!

Our bodies like "homeostasis".  Your body will do whatever it takes to return itself to a low energy expenditure state.  It is this adaptation to stress that causes a plateau.  So if you do the same type of fitness routine day by day, the body will adapt and the workout will become less stressful on the body.  Thus, changes slow down or stop completely.  This is the very basic foundation of "cross training".  This means that you change up the kind of stressor on the body.  Think of a variety of things you have access to, and try to incorporate them into your regular fitness routine.

If you have been losing weight and have recently hit a plateau, here are three tips to try to kick start some new results:

• Change up your workouts.  Most often, you can increase the intensity of your workouts and start to see results again.  Also, if you do not do weight training, start.  If you do, try to increase the amount of weight you do.  Do not be afraid of lifting weights.  Women actually respond very well to strength training, and it's great for the bones.  (More on this later) 
• V, what does your current workout regimen entail?
• Get plenty of sleep.  A lack of sleep can alter hormone levels, increase stress hormones and make weight loss more difficult.  (More on this later)
• Check the diet.  Then check it again.
• Drinks can add a huge number of calories to our daily calorie intake, but do little to let our brain know that we have consumed anything. Thus, we lack "satiety" and stay hungry.  This can include protein shakes, meal replacement drinks, etc.  Watch the amount of sugar in these items, too.
• The same goes with processed and refined flours and sugars.  Have you heard the expression "empty calories"?  This basically means eating without gaining the benefit of great nutrition and satiety.  Go for brown rice, whole wheat flours, and raw sugar or honey.  Skip items with words like "enriched" or "refined".  The closer something is from coming out of the ground, the more satisfaction it will give you and hopefully the less calories you will need to consume to get and stay full.

An important thing to know, too, is how many total calories you are consuming in a day versus how many calories you are consuming.  More on the mathematics of weight loss to come...

V, I hope this helps!  Write back with the answers to the questions above and I'll see if I can help more.

Thanks for writing!!!  :)  You should follow...

A girl on a mission

Hello, world!

It seems strange to write to the netherworld, but I am a girl on a mission. So much of the health, fitness and nutrition information out there is either someone selling a "magic pill" or product, or too technical for the everyday person struggling to make a living and take care of their loved ones. So, this blog is for you, the working mom or you, the bachelor who doesn't cook, or you, the professional so stressed out all you want to do at the end of the day is order takeout and lay on the couch until you drag yourself to bed.

A little about me: I have a Bachelor's degree in Worksite Health Promotion, Kinesiology and a Master's in Exercise Science, Kinesiology. I am a certified Health and Fitness Specialist through the American College of Sports Medicine and have worked as a Group Fitness Instructor, Personal Trainer and Fitness Programmer.

So today I am setting off to demystify health and fitness in everyday life. My plan is to post new bits every couple of days. If there is something specific you would like to know about, please let me know. If I don't know, I will look it up using legitimate sources. I hope to link you to other sites where you can also find valid well researched information. So please, feel free and let me know you are out there!