Today’s Re-Powering Information – I rarely talk about exercise because I feel like I have it covered for you. Today I wanted to reinforce the importance of your commitment to exercise. I mentioned giggling this morning as I looked at Anthony walking to the car all bundled up and laughed out loud to think that we all have to be just a little bit crazy to head out into the dark and cold to run around a parking lot . . . but clearly there is something of value to be had or none of us would be out there –with some of you approaching 2 years of attendance!
There are plenty of reasons for you to stay in bed. It seems as if everywhere we look these days, news of gloom and doom surrounds us. As the stock market continues to display volatility, housing prices go down, and the "experts" debate various bailout packages, our stress levels go up, creating the perfect storm for our physical, emotional and mental health. Add in the stress of the holiday season, and you've got a recipe for disaster. That’s why I am so glad you have boot camp. It’s the most effective stress-buster. Not only does it keep your body firm and healthy, and help you manage your weight, regular exercise is proven to foster an inner peace that will keep your stress level in check and counteract the damage it can do. Let's take a look at why exercise is more important than ever during these worrisome times.
• You experience the "runner's high" - that exhilarated feeling people get after a vigorous run. It's not a myth, and it's not just for runners. During exercise your body produces feel-good chemicals called endorphins, which foster a natural sense of well-being. It also decreases your cortisol, which is the hormone produced when your body reacts to stress. Cortisol is the culprit behind stresses many negative effects - anxiety, weight gain, elevated blood pressure and much more. You don't have to be a conditioned athlete to enjoy these benefits. I hope there are points in the workout where you just feel like you have “kicked in” and feel your inner thighs getting firmer, your legs becoming more powerful and your mid section getting firmer.
• Exercise offers a healthy, natural outlet for your frustrations. What better way to release the tension than through a good, hard workout? Exercise is the perfect way to knock out worry, aggravation and frustration.
• Physical activity creates an opportunity to clear the mental cobwebs and the emotional baggage. Getting deep into your body during a workout will pull you out of your head, creating a Zen-like state that will continue well after your workout is finished. Getting out in the morning gives you a fresh perspective and sets the tone for a more positive day. The mind and the body are incredibly closely connected - a healthy body goes a long way toward fostering emotional and mental health over the long term.
• Regular exercisers exhibit less physical response to stress. Now there's a positive thought!
• Successful people exercise regularly. The renowned Dr. Ken Cooper has studied the impact of regular exercise on top executives for over 25 years. His research shows that CEOs who exercise consistently are significantly more productive, resistant to the demands of leadership and successful than their sedentary counterparts.
So, while we cannot control the economy, we can absolutely control our reaction to it. It's easy to forgo your exercise routine in favor of brooding or working longer hours, but doing so only exacerbates the effects of what you're already facing. Right now the economy is in wintertime. This gives each of us the perfect opportunity to focus our energy in laying a strong foundation for the arrival of spring - it will come. Learn a new skill, register for that seminar you've always wanted to attend, set some new empowering goals, take care of your body and you will reap a bountiful harvest when the economy turns around.
Most gyms want to take your money and hope you don’t show up to take up space on the equipment and wear down the treadmills. I WANT you to show up for every class you sign up for.
I just did an interview this morning and one of the questions they asked was what is the difference in training a 20 year old compared to a 40 year old and the answer is that it depends on how well the 40 year old took care of themselves. 40 year old athletes are in better shape than a majority of 20 year olds. But if they are the typical American, they are in sad shape by the time they are 40. Check out this quote:
There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise. – Journal of the American Medical Association.
Fewer than 6% of women over 40 are considered active. 40 is about the average age in boot camp. You’ve heard of the saying “use it or lose it”.. That rings true for your body. As long as you are exercising you will keep your mental state, joint health, muscle, metabolism, endurance, strength, function and more.
So this may have sounded like a little exercise pep talk. I know you can feel the difference in your body and mind when you exercise compared to when you don’t. I can’t encourage or reinforce enough the importance of regular exercise to feel great and stay younger longer.
End
Enjoy a pumpkin zucchini muffin recipe. Sounds yummy right about now!
Pumpkin Zucchini Muffins
Don't let the rich flavor and mouthwatering moistness of these muffins fool you. You'll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins
Here's what you need...
• 3 eggs, lightly beaten
• 1 cup natural honey
• 1 cup canned pumpkin
• 1/2 cup butter, melted
• 7 oz pear baby food (or applesauce)
• 1 tablespoon vanilla extract
• 3 cups whole wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1 cup shredded zucchini
• 1/4 cup chopped walnuts
1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.
2. In a mixing bowl combine eggs and honey. Add pumpkin, melted butter, pear baby food, and vanilla.
3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.
4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.
Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.
End
Have a fabulously fit day!
Tuesday, December 2, 2008
Monday, December 1, 2008
Boosting Your Immunity and Metabolism
Today's RE-Powering Information – As I mentioned, I read The Metabolic Plan in Belize and one of the chapters was on Immunity. Here are some of the highlights:
Poor nutrition impairs immunity. A sedentary lifestyle impairs immunity. Stress impairs immunity and the connection between metabolism and immunity is undeniable. Other things that weaken our immune system are: obesity, smoking and alcohol abuse. I am sure none of this comes as a surprise. If you think about people who are chronically stick, they probably have the standard American diet and lifestyle (stressed, sleep deprived, over fat, too much alcohol, etc). The immune system of the standard Americans is weakened to “get them off the team” so to speak. Smarter more motivated players – the ones who are disciplined to make healthy choices will live longer stronger years.
That’s not so say that we should never get sick, even if we are healthy. Illness was created for a reason – it strengthens our immunity. Illness is almost always stress related. So it’s our body’s way to saying slow down and make some changes. You can’t survive long term under conditions of poor nutrition, stress and sleep deprivation, so illness sets in temporarily. Americans spent $39 Billion last year on over the counter medicines for colds, flu’s, virus’s, etc.
When you do get sick – which seem to hit a lot of people this time of year, the way to rebuild is rest, good nutrition (mostly fruits and vegetables), water and some nutritional support.
If you get a fever, let it run its course. The body heats up to kill off illness and infection (consider I am not a doctor, but am just sharing how the body is naturally made to work). IT may be temporarily uncomfortable, but you are building anti-bodies against future infection. You will continually be exposed to germs to why not naturally be protected. Avoid the over the counter drugs which only suppress the symptoms of illness. As we get older our immune system breaks down – especially after age 40, but it doesn’t have to. Everything (hormones, brain, glands, organs) starts to deteriorate. For a peak immunity wake up, the author Stephen Cherniske recommends:
Green Tea
Garlic
Cayenne
Multi Daily Vitamin
Vitamin E
DHEA
Alpha Lipoic Acid
Aloe Vera
L-Gluatmine
I cut the list down a bit as if it was any longer I know it would not be realistic to comply with. I am confident all of these things are healthful and powerful immune boosters. This is for an immune boost. If you are already mildly or severely (red alert) sick, the list is much longer. If anyone is interested in the full list I would be happy to share it. Most people will not even do this much so I figured I would start here and even if you choose to do one of these things you are going to be better off.
Exercise helps to boost immunity b/c it bathes your lymph cells, improves circulation and oxygenation and removes toxins and metabolic debris. Exercise also circulates blood through the lymphatic system which does not have its own circulatory system.
If you are chronically sick and fatigued, you may want to be tested for heavy metal poisoning. If you have traveled out side of the US, consider testing for parasites.
Speaking of preventing illness, the American Cancer Institute estimates that 80% of all cancers – which effect one in 3 homes are preventable.
When possible, purchase or grow organic foods to avoid toxins, pesticides, and dies, etc. Another good tip is to wash hands regularly. If you knew how many germs you came in contact in unsuspecting places each day, you’d be carrying some wipes or sanitizing gel around with you.
This was just a snap shot of idea’s to call to the front of mind ways to boost your immunity. Your immunity ultimately determines both your longevity as well as the quality of your years. The other component I didn’t mention was the importance of community. If you look at centenarians (people who live to be 100), they are also very community focused so build friendships, be a humanitarian, keep your family close and your immune enhancement will be exponential.
End
Those that we see who are living long lives don't do so without powerful intent that keeps drawing. In other words, what continues the motion forward itself is the continuing setting forth of the new intent that draws life through. In fact, intending for long life assures that you must be leading the parade; people don't start diminishing their life until they stop leading and start falling back into the ranks of the parade, trying to do what others are leading them to do.
Excerpted from an Abraham – Hicks workshop in Buffalo, NY on Tuesday, May 20th, 2003
Poor nutrition impairs immunity. A sedentary lifestyle impairs immunity. Stress impairs immunity and the connection between metabolism and immunity is undeniable. Other things that weaken our immune system are: obesity, smoking and alcohol abuse. I am sure none of this comes as a surprise. If you think about people who are chronically stick, they probably have the standard American diet and lifestyle (stressed, sleep deprived, over fat, too much alcohol, etc). The immune system of the standard Americans is weakened to “get them off the team” so to speak. Smarter more motivated players – the ones who are disciplined to make healthy choices will live longer stronger years.
That’s not so say that we should never get sick, even if we are healthy. Illness was created for a reason – it strengthens our immunity. Illness is almost always stress related. So it’s our body’s way to saying slow down and make some changes. You can’t survive long term under conditions of poor nutrition, stress and sleep deprivation, so illness sets in temporarily. Americans spent $39 Billion last year on over the counter medicines for colds, flu’s, virus’s, etc.
When you do get sick – which seem to hit a lot of people this time of year, the way to rebuild is rest, good nutrition (mostly fruits and vegetables), water and some nutritional support.
If you get a fever, let it run its course. The body heats up to kill off illness and infection (consider I am not a doctor, but am just sharing how the body is naturally made to work). IT may be temporarily uncomfortable, but you are building anti-bodies against future infection. You will continually be exposed to germs to why not naturally be protected. Avoid the over the counter drugs which only suppress the symptoms of illness. As we get older our immune system breaks down – especially after age 40, but it doesn’t have to. Everything (hormones, brain, glands, organs) starts to deteriorate. For a peak immunity wake up, the author Stephen Cherniske recommends:
Green Tea
Garlic
Cayenne
Multi Daily Vitamin
Vitamin E
DHEA
Alpha Lipoic Acid
Aloe Vera
L-Gluatmine
I cut the list down a bit as if it was any longer I know it would not be realistic to comply with. I am confident all of these things are healthful and powerful immune boosters. This is for an immune boost. If you are already mildly or severely (red alert) sick, the list is much longer. If anyone is interested in the full list I would be happy to share it. Most people will not even do this much so I figured I would start here and even if you choose to do one of these things you are going to be better off.
Exercise helps to boost immunity b/c it bathes your lymph cells, improves circulation and oxygenation and removes toxins and metabolic debris. Exercise also circulates blood through the lymphatic system which does not have its own circulatory system.
If you are chronically sick and fatigued, you may want to be tested for heavy metal poisoning. If you have traveled out side of the US, consider testing for parasites.
Speaking of preventing illness, the American Cancer Institute estimates that 80% of all cancers – which effect one in 3 homes are preventable.
When possible, purchase or grow organic foods to avoid toxins, pesticides, and dies, etc. Another good tip is to wash hands regularly. If you knew how many germs you came in contact in unsuspecting places each day, you’d be carrying some wipes or sanitizing gel around with you.
This was just a snap shot of idea’s to call to the front of mind ways to boost your immunity. Your immunity ultimately determines both your longevity as well as the quality of your years. The other component I didn’t mention was the importance of community. If you look at centenarians (people who live to be 100), they are also very community focused so build friendships, be a humanitarian, keep your family close and your immune enhancement will be exponential.
End
Those that we see who are living long lives don't do so without powerful intent that keeps drawing. In other words, what continues the motion forward itself is the continuing setting forth of the new intent that draws life through. In fact, intending for long life assures that you must be leading the parade; people don't start diminishing their life until they stop leading and start falling back into the ranks of the parade, trying to do what others are leading them to do.
Excerpted from an Abraham – Hicks workshop in Buffalo, NY on Tuesday, May 20th, 2003
Tuesday, November 18, 2008
Controlling Emotional Eating
Lets get right into today’s Re-Powering Information: If you are over weight, chances are you have over eaten. Over eating is primarily done out of habit and even more over emotion. You can choose your emotion, happiness, sadness, nervous, excited, scared, confident, procrastinating, and so on. When you are trying to fill an emotional hunger, it’s a need that can never be met with food. Below are some tips from Real Age to control emotional eating. This is especially important as we enter the holiday season and so much of our family traditions are centered around food and emotions run at an all time high.
Controlling the Chemistry of Emotional Eating
Learning the science behind cravings is the first step toward controlling them
Our ancestors ate to survive. They ate because they were hungry, or maybe to celebrate a victory over a warring tribe. Us? We eat because we’re angry, bored, stressed, frustrated, depressed, watching a movie, too busy, not busy enough, getting together with friends, or ticked off because the Lions lost.
Here are three tricks to steady your emotions for weight control.
And when eating is the result of an emotional reaction -- where we substitute chocolate for a conversation, ice cream for a relaxing bath, or chips for a punching bag -- it isn’t as much about character as it is about chemistry.
Brain chemicals not only influence your emotions but also provide the foundation for why you eat at certain times. Here are a few examples:
• Norepinephrine: This is the caveman fight-or-flight chemical. It’s what tells you to tangle with a saber-toothed tiger or hightail it to the safety of your hut.
• Serotonin: This is the James Brown of neurotransmitters. It makes you feel good (Hey!) and is a major target of antidepressants.
• Dopamine: This is the brain’s fun house. It’s a pleasure and reward system and is particularly sensitive to addictions. It’s also the one that helps you feel no pain.
• GABA (gamma-aminobutyric acid): This one is the English Patient of amino acids. It makes you feel like a zombie and is one of the ways that anesthesia may work to reduce your responsiveness to the outside world.
• Nitric oxide: This is your meditation-like chemical. It helps calm you. This powerful neuropeptide is usually a very short-lived gas that also relaxes the blood vessels of the body.
Now, the real question is what do all these chemicals have to do with whether you snack on a Hershey bar or a plum? Read on.
The Brain Chemical/Food Relationship
Let’s use serotonin as an example of this relationship. Picture your brain as a small pinball machine. You have millions of neurotransmitters that are sending messages to and from one another. When your serotonin transmitters fire the signals, they send the message throughout your brain that you feel good; this message is strongest when that feel-good pinball is frenetically bouncing around in your brain, racking up tons of yeah-baby points along the way.
But when you lose the ball down the chute (that is, when cells in the brain take the serotonin and break it down), that love-the-world feeling you’ve just been experiencing is lost. So what does your brain want to do? Put another quarter in the machine and get another ball. For many of us, the next ball comes in the form of foods that naturally (and quickly) make us feel good and counteract the drop in serotonin that we’re feeling.
An example? Sugar. A rush can come with a jolt of sugar. Sugar stimulates the release of serotonin. Insulin stimulates serotonin production in the brain, which, in turn, boosts your mood, makes you feel better, or masks the stress, pain, boredom, anger, or frustration that you may be feeling.
And serotonin is only one ball in play. You have all of these other chemicals fighting to send your appetite and cravings from bumper to bumper.
Knowing how your emotions can steer your desire to eat will help you resist your cravings and, ideally, avoid them altogether. Your goal: Keep your feel-good hormones level, so you’re in a steady state of satisfaction and never experience huge hormonal highs and lows that make you search for good-for-your-brain-but-bad-for-your-waist foods.
Here are three tricks to try:
1. Use foods to your advantage. All foods have different effects on your stomach, your blood, and your brain. Choose turkey to cut carb cravings. Turkey contains tryptophan, which increases serotonin to improve your mood and combat depression and helps you resist cravings for simple carbs. Choose salmon to curb blue moods. Omega-3 fatty acids, which are found in certain fish (including salmon, canned tuna, halibut, and mahimahi), have long been known as brain boosters and cholesterol clearers, but they’ve also convincingly been shown to help with depression in pregnant women. Depression contributes to hedonistic and emotional eating.
2. Savor the flavor. If you’re going to eat something that’s bad for you, enjoy it, savor it, roll it around in your mouth. We suggest taking a piece of dark (70% cocoa) chocolate and meditating -- as a healthy stress reliever and as a way to reward yourself with something sweet. It’s OK to eat bad foods -- every once in a while.
3. Go to sleep. Getting enough sleep can help with appetite control. That’s because when your body doesn’t get the 7 to 8 hours of sleep it needs every night to get rejuvenated, it has to find ways to compensate for neurons not secreting the normal amounts of serotonin or dopamine. It typically does that by craving sugary foods that will give you an immediate release of serotonin and dopamine.
End.
Your friend in fitness,
Controlling the Chemistry of Emotional Eating
Learning the science behind cravings is the first step toward controlling them
Our ancestors ate to survive. They ate because they were hungry, or maybe to celebrate a victory over a warring tribe. Us? We eat because we’re angry, bored, stressed, frustrated, depressed, watching a movie, too busy, not busy enough, getting together with friends, or ticked off because the Lions lost.
Here are three tricks to steady your emotions for weight control.
And when eating is the result of an emotional reaction -- where we substitute chocolate for a conversation, ice cream for a relaxing bath, or chips for a punching bag -- it isn’t as much about character as it is about chemistry.
Brain chemicals not only influence your emotions but also provide the foundation for why you eat at certain times. Here are a few examples:
• Norepinephrine: This is the caveman fight-or-flight chemical. It’s what tells you to tangle with a saber-toothed tiger or hightail it to the safety of your hut.
• Serotonin: This is the James Brown of neurotransmitters. It makes you feel good (Hey!) and is a major target of antidepressants.
• Dopamine: This is the brain’s fun house. It’s a pleasure and reward system and is particularly sensitive to addictions. It’s also the one that helps you feel no pain.
• GABA (gamma-aminobutyric acid): This one is the English Patient of amino acids. It makes you feel like a zombie and is one of the ways that anesthesia may work to reduce your responsiveness to the outside world.
• Nitric oxide: This is your meditation-like chemical. It helps calm you. This powerful neuropeptide is usually a very short-lived gas that also relaxes the blood vessels of the body.
Now, the real question is what do all these chemicals have to do with whether you snack on a Hershey bar or a plum? Read on.
The Brain Chemical/Food Relationship
Let’s use serotonin as an example of this relationship. Picture your brain as a small pinball machine. You have millions of neurotransmitters that are sending messages to and from one another. When your serotonin transmitters fire the signals, they send the message throughout your brain that you feel good; this message is strongest when that feel-good pinball is frenetically bouncing around in your brain, racking up tons of yeah-baby points along the way.
But when you lose the ball down the chute (that is, when cells in the brain take the serotonin and break it down), that love-the-world feeling you’ve just been experiencing is lost. So what does your brain want to do? Put another quarter in the machine and get another ball. For many of us, the next ball comes in the form of foods that naturally (and quickly) make us feel good and counteract the drop in serotonin that we’re feeling.
An example? Sugar. A rush can come with a jolt of sugar. Sugar stimulates the release of serotonin. Insulin stimulates serotonin production in the brain, which, in turn, boosts your mood, makes you feel better, or masks the stress, pain, boredom, anger, or frustration that you may be feeling.
And serotonin is only one ball in play. You have all of these other chemicals fighting to send your appetite and cravings from bumper to bumper.
Knowing how your emotions can steer your desire to eat will help you resist your cravings and, ideally, avoid them altogether. Your goal: Keep your feel-good hormones level, so you’re in a steady state of satisfaction and never experience huge hormonal highs and lows that make you search for good-for-your-brain-but-bad-for-your-waist foods.
Here are three tricks to try:
1. Use foods to your advantage. All foods have different effects on your stomach, your blood, and your brain. Choose turkey to cut carb cravings. Turkey contains tryptophan, which increases serotonin to improve your mood and combat depression and helps you resist cravings for simple carbs. Choose salmon to curb blue moods. Omega-3 fatty acids, which are found in certain fish (including salmon, canned tuna, halibut, and mahimahi), have long been known as brain boosters and cholesterol clearers, but they’ve also convincingly been shown to help with depression in pregnant women. Depression contributes to hedonistic and emotional eating.
2. Savor the flavor. If you’re going to eat something that’s bad for you, enjoy it, savor it, roll it around in your mouth. We suggest taking a piece of dark (70% cocoa) chocolate and meditating -- as a healthy stress reliever and as a way to reward yourself with something sweet. It’s OK to eat bad foods -- every once in a while.
3. Go to sleep. Getting enough sleep can help with appetite control. That’s because when your body doesn’t get the 7 to 8 hours of sleep it needs every night to get rejuvenated, it has to find ways to compensate for neurons not secreting the normal amounts of serotonin or dopamine. It typically does that by craving sugary foods that will give you an immediate release of serotonin and dopamine.
End.
Your friend in fitness,
Thursday, November 13, 2008
Life Management, Exercise & Arthritis
Today’s Re-Powering Information – The Holidays are in full swing and the demands on our time are even more heightened. We can become consumed with choosing the perfect gifts, decorating, throwing parties, baking, keeping tradition, keeping two sides of a family happy and humanitarian efforts. Suicide rates are at an annual high over the period between Thanksgiving and Christmas. There are a variety of theories why, but it’s easy to see how the stress can become overwhelming . . . but it doesn’t have to be. I admit I am not good at stillness, but one thing I am good at is prioritizing and managing my time and balancing my life. It’s always a work in progress and I would always like it to get better, but there IS a way to enjoy the process of the holidays without becoming a stress monster, turning to alcohol, or feeling depressed, defeated or hopeless.
Below is an excerpt from a time management lesson Learned 6 years ago. I still use this today and it makes decision making and time management so easy – especially when you are clear on your outcomes. Then read on for some new research on the benefits of exercise on arthritis.
The ABCDE Method for Setting Priorities
By: Brian Tracy
Efficiency is doing things right. Effectiveness is doing the right things. Your ability to plan and organize your work, in advance, so you are always working on your highest value tasks determines your success as much as any other factor.
The ABCDE Method for Priorities
The process of setting short-term priorities begins with a pad of paper and a pen. Whenever you feel overwhelmed by too many things to do and too little time in which to do them, sit down, take a deep breath, and list all those tasks you need to accomplish. Although there is never enough time to do everything, there is always enough time to do the most important things, and to stay with them until they are done right.
Setting Better Priorities
The best method for setting priorities on your list, once you have determined your major goals or objectives, is the A-B-C-D-E method. You place one of those letters in the margin before each of the tasks on your list before you begin.
"A" stands for "very important;" something you must do. There can be serious negative consequences if you don't do it.
"B" stands for "important;" something you should do. This is not as important as your 'A' tasks. There are only minor negative consequences if it is not completed.
"C" stands for things that are "nice to do;" but which are not as important as 'A' or 'B,' tasks. There are no negative consequences for not completing it.
"D" stands for "delegate." You can assign this task to someone else who can do the job instead of you.
"E" stands for "eliminate, whenever possible." You should eliminate every single activity you possibly can, to free up your time.
When you use the A-B-C-D-E method, you can very easily sort out what is important and unimportant. This then will focus your time and attention on those items on your list that are most essential for you to do.
Just Say No
Once you can clearly determine the one or two things that you should be doing, above all others, just say no to all diversions and distractions and focus single-mindedly on accomplishing those priorities.
Much stress that you experience in your work life comes from working on low-priority tasks. The amazing discovery is that as soon as you start working on your highest-value activity, all your stress disappears. You feel a continuous stream of energy and enthusiasm. As you work toward the completion of something that is really important, you feel an increased sense of personal value and inner satisfaction. You experience a sensation of self-mastery and self-control. You feel calm, confident and capable.
Action Exercises
Here are three ideas that you can use, every day, to help you set priorities and to keep you working at your best:
First, take the time to be clear about your goals and objectives so that the priorities you set are moving you in the direction of something that is of real value to you.
Second, remember that what counts is not the amount of time that you put in overall; rather, it's the amount of time that you spend working on high-priority tasks.
Third, understand that the most important factor in setting priorities is your ability to make wise choices. You are always free to choose to engage in one activity or another.
Resolve today to set clear priorities in every area of your life, and always choose the activities that will assure you the greatest health, happiness and prosperity in the long term.
Wednesday, November 12, 2008
Exercise to Beat Arthritis Pain
How activity can help you feel better
(HealthDay News) -- Arthritis is a rheumatic disease that affects the body's joints and connective tissues. Exercise is a relatively easy way to help control its symptoms.
The University of Virginia Health System lists the benefits of exercise for people with rheumatic disease:
• Keeps joints from feeling and acting stiff.
• Strengthens muscles surrounding the joints.
• Improves joint flexibility and alignment.
• Reduces joint pain and swelling.
• Strengthens bone and cartilage tissue.
• Makes you more physically fit overall.
Have a strong day and breathe in some fresh fall air!
Have a strong day and breathe in some fresh fall air!
Below is an excerpt from a time management lesson Learned 6 years ago. I still use this today and it makes decision making and time management so easy – especially when you are clear on your outcomes. Then read on for some new research on the benefits of exercise on arthritis.
The ABCDE Method for Setting Priorities
By: Brian Tracy
Efficiency is doing things right. Effectiveness is doing the right things. Your ability to plan and organize your work, in advance, so you are always working on your highest value tasks determines your success as much as any other factor.
The ABCDE Method for Priorities
The process of setting short-term priorities begins with a pad of paper and a pen. Whenever you feel overwhelmed by too many things to do and too little time in which to do them, sit down, take a deep breath, and list all those tasks you need to accomplish. Although there is never enough time to do everything, there is always enough time to do the most important things, and to stay with them until they are done right.
Setting Better Priorities
The best method for setting priorities on your list, once you have determined your major goals or objectives, is the A-B-C-D-E method. You place one of those letters in the margin before each of the tasks on your list before you begin.
"A" stands for "very important;" something you must do. There can be serious negative consequences if you don't do it.
"B" stands for "important;" something you should do. This is not as important as your 'A' tasks. There are only minor negative consequences if it is not completed.
"C" stands for things that are "nice to do;" but which are not as important as 'A' or 'B,' tasks. There are no negative consequences for not completing it.
"D" stands for "delegate." You can assign this task to someone else who can do the job instead of you.
"E" stands for "eliminate, whenever possible." You should eliminate every single activity you possibly can, to free up your time.
When you use the A-B-C-D-E method, you can very easily sort out what is important and unimportant. This then will focus your time and attention on those items on your list that are most essential for you to do.
Just Say No
Once you can clearly determine the one or two things that you should be doing, above all others, just say no to all diversions and distractions and focus single-mindedly on accomplishing those priorities.
Much stress that you experience in your work life comes from working on low-priority tasks. The amazing discovery is that as soon as you start working on your highest-value activity, all your stress disappears. You feel a continuous stream of energy and enthusiasm. As you work toward the completion of something that is really important, you feel an increased sense of personal value and inner satisfaction. You experience a sensation of self-mastery and self-control. You feel calm, confident and capable.
Action Exercises
Here are three ideas that you can use, every day, to help you set priorities and to keep you working at your best:
First, take the time to be clear about your goals and objectives so that the priorities you set are moving you in the direction of something that is of real value to you.
Second, remember that what counts is not the amount of time that you put in overall; rather, it's the amount of time that you spend working on high-priority tasks.
Third, understand that the most important factor in setting priorities is your ability to make wise choices. You are always free to choose to engage in one activity or another.
Resolve today to set clear priorities in every area of your life, and always choose the activities that will assure you the greatest health, happiness and prosperity in the long term.
Wednesday, November 12, 2008
Exercise to Beat Arthritis Pain
How activity can help you feel better
(HealthDay News) -- Arthritis is a rheumatic disease that affects the body's joints and connective tissues. Exercise is a relatively easy way to help control its symptoms.
The University of Virginia Health System lists the benefits of exercise for people with rheumatic disease:
• Keeps joints from feeling and acting stiff.
• Strengthens muscles surrounding the joints.
• Improves joint flexibility and alignment.
• Reduces joint pain and swelling.
• Strengthens bone and cartilage tissue.
• Makes you more physically fit overall.
Have a strong day and breathe in some fresh fall air!
Have a strong day and breathe in some fresh fall air!
Monday, November 10, 2008
Be Still, Metabolism Black Bean Soup
"Any change, even a change for the better, is always accompanied by drawbacks and discomforts."
-- Arnold Bennett, Novelist
I love today’ quote. Sometimes we expect everything to be easy and the minute it gets hard we give up. We don’t want to sacrifice, sweat, push the limits, get past the discomfort or go even beyond our comfort zone. Fortitude and discipline are two of the things that separate success from failure. Some times you are closer to success than you realize, but you give up. I know patterns can be hard to break. They become so engrained and well, that’s why they are called habits, but you can create new ones. Ones that are productive, healthful and life producing. Every single day billions of your cells break down and build back up. After the age of 20, they rebuild, but not as strong as they were – but it does nto have to be that way. You can rebuild your cells to be stronger than they were the day before based on your choices. Your body is so incredible. I’ve been reading a book on longevity and metabolism backed by volumnes of research. You’ll be happy to know that of all of the things that you can do to stay young, exercise is the number one. Yes, I know I have been saying it all along, but exercise is your key to the fountain of youth more than what you eat, how much you sleep, your stress, supplement routine and so on.
Today’s Re-Powering Information – what I did want to talk about today is solitude. Yesterday morning (my chance to sleep in) I found myself lying in bed. I started out giving thanks for all of the things I was thankful for and within a minute my mind shifted to . . you should e-mail the boot camp ladies, don’t’ forget to send that contract to the TV show, e-mail the invoice to the client, contact personal trainers for new tele-seminar, call co-author to schedule Friday meeting for new Woman’s Adventure Boot, don’t forget to call Melina’s coach, did you finsh those food logs?, write check for property taxes, confirm flights, write grocery list for Yoshie, etc. Next thing you know it’s 5:30 am on a Sunday morning and I’m furiously working at my desk. I was looking for a sign to “BE STILL” and to break my constant “noise” mode. I got to church and the message was about “Being Still” and listening. When was the last time you drove in silence? Didn’t turn the TV on for a day, stopped checking e-mail for an afternoon, didn’t pick up the phone the moment you had a moment without something to do?
Our minds are constantly going and I am the BIGGEST perpertrator. I am NEVER STILL, but I am working on that. It’s always a work in progress. If you get a chance, read the book Eat, Pray, Love. The writer is so funny as she fights to be still during the Pray chapter of the book. I think we can all relate to how hard it is to be still. It’s something I am going to work on and I inivite you to do the same. Start out with 5 minutes and then build from there until you get to 30 minutes. It will have such far reaching effects on your being at peace with yourself and being clear on what you want and giving yourself a chance to listen to the messages you may be too busy to even see or hear.
When I got home from church, this message was in my in=-box from Brian Tracy so I felt complelled to address the topic today.
Also read on for a black bean soup recipe. Today is a perfect day for one.
The Magic of Solitude
By: Brian Tracy
The greatest men and women of all ages have practiced solitude regularly. They learned how to use silence to still their minds and tap into their superconscious powers for answers to their questions.
In this newsletter, you learn how you can apply this wonderful technique immediately to improve the quality of your inner and outer life.
The Magic of Solitude
Your feelings, your emotions, are the access point to your inner powers of mind. The most important part in the process of getting in touch with your feelings is to begin to practice solitude on a regular basis. Solitude is the most powerful activity in which you can engage. Men and women who practice it correctly and on a regular basis never fail to be amazed at the difference it makes in their lives.
Most people have never practiced solitude. Most people have never sat down quietly by themselves for any period of time in their entire lives. Most people are so busy being busy, doing something-even watching television-that it's highly unusual for them to simply sit, deliberately, and do nothing. But as Catherine Ponder points out, "Men and women begin to become great when they begin to take time quietly by themselves, when they begin to practice solitude." And here's the method you can use.
To get the full benefit of your periods of solitude, you must sit quietly for at least 30 to 60 minutes at a time. If you haven't done it before, it will take the first 25 minutes or so for you to stop fidgeting and moving around. You'll almost have to hold yourself physically in your seat. You'll have an almost irresistible desire to get up and do something. But you must persist.
Solitude requires that you sit quietly, perfectly still, back and head erect, eyes open, without cigarettes, candy, writing materials, music or any interruptions whatsoever for at least 30 minutes. An hour is better.
Become completely relaxed, and breathe deeply. Just let your mind flow. Don't deliberately try to think about anything. The harder you "don't try," the more powerfully it works. After 20 or 25 minutes, you'll begin to feel deeply relaxed. You'll begin to experience a flow of energy coming into your mind and body.
You'll have a tremendous sense of well-being. At this point, you'll be ready to get the full benefit of these moments of contemplation.
The River of Ideas
The incredible thing about solitude is that if it is done correctly, it works just about 100 percent of the time. While you're sitting there, a stream, a river, of ideas will flow through your mind. You'll think about countless subjects in an uncontrolled stream of consciousness. Your job is just to relax and listen to your inner voice.
At a certain stage during your period of solitude, the answers to the most pressing difficulties facing you will emerge quietly and clearly, like a boat putting gently to the side of a lake. The answer that you seek will come to you so clearly and it will feel so perfect that you'll experience a deep sense of gratitude and contentment.
Trusting Yourself
When you emerge from this period of quiet, you must do exactly what has come to you. It may involve dealing with a human situation. It may involve starting something or quitting something. Whatever it is, when you follow the guidance that you received in solitude, it will turn out to be exactly the right thing to do. Everything will be OK. And it will usually work out far better than you could have imagined. Just try it and see.
You must learn to trust yourself. You must develop the habit of listening to yourself and then acting on the guidance you receive.
Action Exercises
Here are three steps you can take immediately to put these ideas into action.
First, select a specific time and place to sit quietly and practice one full hour of solitude. Don't put it off.
Second, take small periods of silence and solitude during the day, especially when you feel overwhelmed with problems or responsibilities.
Third, take action immediately on the ideas and insights you receive while in solitude. One good idea can save you months and years of hard work. The key is trust.
End
Black Bean Soup
Prep time: 5 minutes
Cooking time: 20 minutes
This is one of the easiest soups I've ever made and it's delicious and very satisfying. I usually make a double recipe and freeze some of it to use during a hectic week.
Ingredients:
1 teaspoon vegetable oil
1 tablespoon minced garlic
2 cups water
½ teaspoon chipotle chile powder or regular chile powder
3 (15-ounce) cans black beans, rinsed and drained
1 (8-ounce) bottle salsa
1 tablespoon fresh lime juice
½ cup chopped fresh cilantro
½ cup shredded Monterey Jack cheese (optional)
Cooking Instructions:
1. Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute.
2. Stir in water, chipotle powder, beans, and salsa. Bring to a boil; reduce heat, and simmer 1 minute.
3. Place 3 cups of black bean mixture in a blender; process until smooth. Return pureed mixture to pan. Alternatively, you can use an immersion blender right in the pan to partially blend the soup.
4. Stir in lime juice; simmer 10 minutes. Remove from heat; stir in cilantro. Sprinkle each serving with cheese.
End
Have a bright day!
-- Arnold Bennett, Novelist
I love today’ quote. Sometimes we expect everything to be easy and the minute it gets hard we give up. We don’t want to sacrifice, sweat, push the limits, get past the discomfort or go even beyond our comfort zone. Fortitude and discipline are two of the things that separate success from failure. Some times you are closer to success than you realize, but you give up. I know patterns can be hard to break. They become so engrained and well, that’s why they are called habits, but you can create new ones. Ones that are productive, healthful and life producing. Every single day billions of your cells break down and build back up. After the age of 20, they rebuild, but not as strong as they were – but it does nto have to be that way. You can rebuild your cells to be stronger than they were the day before based on your choices. Your body is so incredible. I’ve been reading a book on longevity and metabolism backed by volumnes of research. You’ll be happy to know that of all of the things that you can do to stay young, exercise is the number one. Yes, I know I have been saying it all along, but exercise is your key to the fountain of youth more than what you eat, how much you sleep, your stress, supplement routine and so on.
Today’s Re-Powering Information – what I did want to talk about today is solitude. Yesterday morning (my chance to sleep in) I found myself lying in bed. I started out giving thanks for all of the things I was thankful for and within a minute my mind shifted to . . you should e-mail the boot camp ladies, don’t’ forget to send that contract to the TV show, e-mail the invoice to the client, contact personal trainers for new tele-seminar, call co-author to schedule Friday meeting for new Woman’s Adventure Boot, don’t forget to call Melina’s coach, did you finsh those food logs?, write check for property taxes, confirm flights, write grocery list for Yoshie, etc. Next thing you know it’s 5:30 am on a Sunday morning and I’m furiously working at my desk. I was looking for a sign to “BE STILL” and to break my constant “noise” mode. I got to church and the message was about “Being Still” and listening. When was the last time you drove in silence? Didn’t turn the TV on for a day, stopped checking e-mail for an afternoon, didn’t pick up the phone the moment you had a moment without something to do?
Our minds are constantly going and I am the BIGGEST perpertrator. I am NEVER STILL, but I am working on that. It’s always a work in progress. If you get a chance, read the book Eat, Pray, Love. The writer is so funny as she fights to be still during the Pray chapter of the book. I think we can all relate to how hard it is to be still. It’s something I am going to work on and I inivite you to do the same. Start out with 5 minutes and then build from there until you get to 30 minutes. It will have such far reaching effects on your being at peace with yourself and being clear on what you want and giving yourself a chance to listen to the messages you may be too busy to even see or hear.
When I got home from church, this message was in my in=-box from Brian Tracy so I felt complelled to address the topic today.
Also read on for a black bean soup recipe. Today is a perfect day for one.
The Magic of Solitude
By: Brian Tracy
The greatest men and women of all ages have practiced solitude regularly. They learned how to use silence to still their minds and tap into their superconscious powers for answers to their questions.
In this newsletter, you learn how you can apply this wonderful technique immediately to improve the quality of your inner and outer life.
The Magic of Solitude
Your feelings, your emotions, are the access point to your inner powers of mind. The most important part in the process of getting in touch with your feelings is to begin to practice solitude on a regular basis. Solitude is the most powerful activity in which you can engage. Men and women who practice it correctly and on a regular basis never fail to be amazed at the difference it makes in their lives.
Most people have never practiced solitude. Most people have never sat down quietly by themselves for any period of time in their entire lives. Most people are so busy being busy, doing something-even watching television-that it's highly unusual for them to simply sit, deliberately, and do nothing. But as Catherine Ponder points out, "Men and women begin to become great when they begin to take time quietly by themselves, when they begin to practice solitude." And here's the method you can use.
To get the full benefit of your periods of solitude, you must sit quietly for at least 30 to 60 minutes at a time. If you haven't done it before, it will take the first 25 minutes or so for you to stop fidgeting and moving around. You'll almost have to hold yourself physically in your seat. You'll have an almost irresistible desire to get up and do something. But you must persist.
Solitude requires that you sit quietly, perfectly still, back and head erect, eyes open, without cigarettes, candy, writing materials, music or any interruptions whatsoever for at least 30 minutes. An hour is better.
Become completely relaxed, and breathe deeply. Just let your mind flow. Don't deliberately try to think about anything. The harder you "don't try," the more powerfully it works. After 20 or 25 minutes, you'll begin to feel deeply relaxed. You'll begin to experience a flow of energy coming into your mind and body.
You'll have a tremendous sense of well-being. At this point, you'll be ready to get the full benefit of these moments of contemplation.
The River of Ideas
The incredible thing about solitude is that if it is done correctly, it works just about 100 percent of the time. While you're sitting there, a stream, a river, of ideas will flow through your mind. You'll think about countless subjects in an uncontrolled stream of consciousness. Your job is just to relax and listen to your inner voice.
At a certain stage during your period of solitude, the answers to the most pressing difficulties facing you will emerge quietly and clearly, like a boat putting gently to the side of a lake. The answer that you seek will come to you so clearly and it will feel so perfect that you'll experience a deep sense of gratitude and contentment.
Trusting Yourself
When you emerge from this period of quiet, you must do exactly what has come to you. It may involve dealing with a human situation. It may involve starting something or quitting something. Whatever it is, when you follow the guidance that you received in solitude, it will turn out to be exactly the right thing to do. Everything will be OK. And it will usually work out far better than you could have imagined. Just try it and see.
You must learn to trust yourself. You must develop the habit of listening to yourself and then acting on the guidance you receive.
Action Exercises
Here are three steps you can take immediately to put these ideas into action.
First, select a specific time and place to sit quietly and practice one full hour of solitude. Don't put it off.
Second, take small periods of silence and solitude during the day, especially when you feel overwhelmed with problems or responsibilities.
Third, take action immediately on the ideas and insights you receive while in solitude. One good idea can save you months and years of hard work. The key is trust.
End
Black Bean Soup
Prep time: 5 minutes
Cooking time: 20 minutes
This is one of the easiest soups I've ever made and it's delicious and very satisfying. I usually make a double recipe and freeze some of it to use during a hectic week.
Ingredients:
1 teaspoon vegetable oil
1 tablespoon minced garlic
2 cups water
½ teaspoon chipotle chile powder or regular chile powder
3 (15-ounce) cans black beans, rinsed and drained
1 (8-ounce) bottle salsa
1 tablespoon fresh lime juice
½ cup chopped fresh cilantro
½ cup shredded Monterey Jack cheese (optional)
Cooking Instructions:
1. Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute.
2. Stir in water, chipotle powder, beans, and salsa. Bring to a boil; reduce heat, and simmer 1 minute.
3. Place 3 cups of black bean mixture in a blender; process until smooth. Return pureed mixture to pan. Alternatively, you can use an immersion blender right in the pan to partially blend the soup.
4. Stir in lime juice; simmer 10 minutes. Remove from heat; stir in cilantro. Sprinkle each serving with cheese.
End
Have a bright day!
Wednesday, November 5, 2008
Portion Distortion, Pumpkin Pancake recipes
Today’s Re-Powering Information: Yesterday Laci shared an e-mail with her group that I thought was passing along. It has to do with what I call Portion Distortion. We have supersized our eating and therefore our bodies. Keep in mind that your stomach is the size of your fist (or at least it should be). A serving of protein should be the size of the palm of your hand or a deck of cards. Startch carbs (rice, pasta, bread, cereal) about the size of a computer mouse and fibrous carbs (most veggies found in salad) the size of two handfuls. You should not be adding fat to anything, but eating foods with good natural fats such as nuts.
Check out the sizes of a typical coffee, chocolate milk, cola and chips – the and now!
Also scroll down for 2 great recipes. We made the apples today and had the pancakes on Sunday morning!
Portion Size: Then and Now
by T. Kallmyer
How does one cut portion size when in most of the western world portion size has grown exponentially in the last 20 or so years.
I remember when the 7-Eleven Big Gulp came on the scene in 1980 and how everyone was amazed that you could actually purchase a drink that size. It was 32 ounces back then, now you can buy a Super Big Gulp that's a whopping 64 ounces.
No wonder there's such a weight epidemic in many developed countries as people are constantly enticed with ever growing portions.
Here are some illustrations of just how portion sizes have changed in the last 20 years.
Take-away Coffees
Over 20 years ago before the concept of the coffee house, a takeaway coffee would generally come in a 7oz/200ml Styrofoam cup, so with some sugar and cream it averaged around 85 Calories. Now a consumer can be enticed with a 16oz/470ml version made mostly with milk which can top 480 Calories depending on the drink ordered.
Chips
Twenty years ago a small pack of chips (left) was just an ounce(30g) and yielded 150 Calories. Now most packs are either 1.8oz/50g with 250 Calories (center) or 3.5oz/100g containing 500 Calories (right).
Flavored Milk
Chocolate milk used to be sold in 10oz/300ml bottles 20 years ago containing 220 Calories, but now the norm is around 20oz/600ml yielding 440 Calories.
Soft Drinks
20 years ago is was common to only get a 12oz/390ml soda from a vending machine containing 160 Calories, but today it is more common to find machines dispensing 20oz/600ml bottles giving 245 Calories.
Why has this happened?
Amanda Clark, the Author of Portion Perfection, believes that it was driven by nothing but the almighty dollar. Companies realized if they increased portion size, they could increase the cost of the item. The larger portion size would entice the customer to spend more money causing the profit margins on the product to increase a lot while the company's expenses on marketing, design, labor etc. only increased slightly. In some cases a consumer could get 50% more product for only 16% more money. Who could resist?
Unfortunately, as these portion sizes increased so has western society's waistline.
Pump-cakes
High-Protein Pumpkin Pancakes!
These are bodybuilding pancakes, but you can make them in saller servings so there are less calories.
7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
Sweetener (brown sugar, stevia or splenda): Optional
Yield: makes 2 large (5 inch wide) pancakes
Nutrition information for 2 pancakes, unsweetened
Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.
BAKED APPLES
SERVES 4
4 medium Bramley, or other cooking apples; 55g sultanas; 55g dried unsulphured apricots, finely chopped; 25g currants; 25g dried figs, stalks removed and finely chopped; 1 tablespoon pure fruit apple and pear spread (or no added sugar jam); 2 tablespoons fresh orange juice
Preheat the oven to 180C/350F/gas mark 4. Mix the filling ingredients together (everything bar the apples) and leave for 20 minutes. Wash and core the apples, then cut in half.
Place the apple halves, skin side down, on a baking sheet. Top with filling, cover with foil and bake in the centre of the oven for 25-30 minutes, until soft.
Have a wonderful day!
Check out the sizes of a typical coffee, chocolate milk, cola and chips – the and now!
Also scroll down for 2 great recipes. We made the apples today and had the pancakes on Sunday morning!
Portion Size: Then and Now
by T. Kallmyer
How does one cut portion size when in most of the western world portion size has grown exponentially in the last 20 or so years.
I remember when the 7-Eleven Big Gulp came on the scene in 1980 and how everyone was amazed that you could actually purchase a drink that size. It was 32 ounces back then, now you can buy a Super Big Gulp that's a whopping 64 ounces.
No wonder there's such a weight epidemic in many developed countries as people are constantly enticed with ever growing portions.
Here are some illustrations of just how portion sizes have changed in the last 20 years.
Take-away Coffees
Over 20 years ago before the concept of the coffee house, a takeaway coffee would generally come in a 7oz/200ml Styrofoam cup, so with some sugar and cream it averaged around 85 Calories. Now a consumer can be enticed with a 16oz/470ml version made mostly with milk which can top 480 Calories depending on the drink ordered.
Chips
Twenty years ago a small pack of chips (left) was just an ounce(30g) and yielded 150 Calories. Now most packs are either 1.8oz/50g with 250 Calories (center) or 3.5oz/100g containing 500 Calories (right).
Flavored Milk
Chocolate milk used to be sold in 10oz/300ml bottles 20 years ago containing 220 Calories, but now the norm is around 20oz/600ml yielding 440 Calories.
Soft Drinks
20 years ago is was common to only get a 12oz/390ml soda from a vending machine containing 160 Calories, but today it is more common to find machines dispensing 20oz/600ml bottles giving 245 Calories.
Why has this happened?
Amanda Clark, the Author of Portion Perfection, believes that it was driven by nothing but the almighty dollar. Companies realized if they increased portion size, they could increase the cost of the item. The larger portion size would entice the customer to spend more money causing the profit margins on the product to increase a lot while the company's expenses on marketing, design, labor etc. only increased slightly. In some cases a consumer could get 50% more product for only 16% more money. Who could resist?
Unfortunately, as these portion sizes increased so has western society's waistline.
Pump-cakes
High-Protein Pumpkin Pancakes!
These are bodybuilding pancakes, but you can make them in saller servings so there are less calories.
7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
Sweetener (brown sugar, stevia or splenda): Optional
Yield: makes 2 large (5 inch wide) pancakes
Nutrition information for 2 pancakes, unsweetened
Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.
BAKED APPLES
SERVES 4
4 medium Bramley, or other cooking apples; 55g sultanas; 55g dried unsulphured apricots, finely chopped; 25g currants; 25g dried figs, stalks removed and finely chopped; 1 tablespoon pure fruit apple and pear spread (or no added sugar jam); 2 tablespoons fresh orange juice
Preheat the oven to 180C/350F/gas mark 4. Mix the filling ingredients together (everything bar the apples) and leave for 20 minutes. Wash and core the apples, then cut in half.
Place the apple halves, skin side down, on a baking sheet. Top with filling, cover with foil and bake in the centre of the oven for 25-30 minutes, until soft.
Have a wonderful day!
Monday, November 3, 2008
Exercise reduces risk of Breast Cancer, Chocolate Peanut Butter Protein Bars
"In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it."
Robert Heinlein
Today’s Re-Powering Information- Speaking of a carcinogen, one in 4 women have a chance of getting breast cancer. Our odds as a group of women are lower because we are exercisers, however we are still not immune to it. We have a few ladies in camp who are survivors and each of us has a story of someone we know or someone in our family. A few of the boot camp ladies are getting ready to walk in the Susan Koman 60 mile walk in Dallas this coming weekend (others have done it in the past). If you are interested in donating any money to sponsor them, I will make sure they get it. Walking 60 miles in 3 days is not easy task, but it’s possible and anything worth doing is not going to be easy.
Below is an article on how Vigorous exercise (like we do in camp) protects against breast cancer. Exercise has so many benefits beyond the cosmetic outcomes – which are always nice, but in what goes on internally as well as mentally. This is the greatest gift you can give yourself
Plus read all of the way down for a delicious home made peanut butter chocolate protein bar and a funny cartoon one of the Denton Campers sent.
Vigorous exercise protects against breast cancer
Thu Oct 30, 2008 8:25pm EDT
LONDON (Reuters) - Plenty of vigorous exercise can cut a healthy, older woman's breast cancer risk by 30 percent, researchers said on Friday.
A study of more than 30,000 post-menopausal women showed that strenuous activity -- ranging from housework such as scrubbing floors to running -- protected against breast cancer even among those who do not have a higher risk, the researchers said.
The effect was clearest among lean women.
"We know that being overweight puts women at increased risk of breast cancer," said Michael Leitzmann, who led the study while at the National Cancer Institute of the U.S. National Institutes of Health.
"What our study shows is that even among women without this increased risk, if they exercise they can get some benefit."
Breast cancer is the leading cause of cancer deaths among women worldwide, according to the American Cancer Society. The group estimates about 465,000 women died of breast cancer globally in 2007, and 1.3 million new cases were diagnosed.
A number of studies have shown that regular strenuous exercise can help people avoid heart disease, cancer and a range of other conditions.
Leitzmann and colleagues used questionnaires to determine how often the women exercised vigorously. All were healthy when the study began.
After 11 years the researchers found that overall the volunteers who exercised most were 13 percent less likely to have developed breast cancer.
The reduced risk was even higher -- 30 percent -- when the researchers compared only women of normal weight, Leitzmann, now working at Germany's University Hospital in Regensburg, said in a telephone interview.
"The relationship was much stronger among leaner women," he added.
Interestingly, non-vigorous activity such as light housework, walking, hiking and easy jogging, did not seem to offer any protection against breast cancer, the team reported in BioMed Central's Breast Cancer Research journal.
The researchers did not look at why exercise may help but Leitzmann noted other studies have shown that working out reduces estrogen levels -- a known risk factor for the disease -- and protects the body's general immune system.
(Reporting by Michael Kahn; Editing by Maggie Fox)
Chocolate Peanut Butter Protein Bars
What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars
Here's what you need...
• 2 1/2 cups oats
• 1/2 cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk
1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.
Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.
Have a healthy day!
Robert Heinlein
Today’s Re-Powering Information- Speaking of a carcinogen, one in 4 women have a chance of getting breast cancer. Our odds as a group of women are lower because we are exercisers, however we are still not immune to it. We have a few ladies in camp who are survivors and each of us has a story of someone we know or someone in our family. A few of the boot camp ladies are getting ready to walk in the Susan Koman 60 mile walk in Dallas this coming weekend (others have done it in the past). If you are interested in donating any money to sponsor them, I will make sure they get it. Walking 60 miles in 3 days is not easy task, but it’s possible and anything worth doing is not going to be easy.
Below is an article on how Vigorous exercise (like we do in camp) protects against breast cancer. Exercise has so many benefits beyond the cosmetic outcomes – which are always nice, but in what goes on internally as well as mentally. This is the greatest gift you can give yourself
Plus read all of the way down for a delicious home made peanut butter chocolate protein bar and a funny cartoon one of the Denton Campers sent.
Vigorous exercise protects against breast cancer
Thu Oct 30, 2008 8:25pm EDT
LONDON (Reuters) - Plenty of vigorous exercise can cut a healthy, older woman's breast cancer risk by 30 percent, researchers said on Friday.
A study of more than 30,000 post-menopausal women showed that strenuous activity -- ranging from housework such as scrubbing floors to running -- protected against breast cancer even among those who do not have a higher risk, the researchers said.
The effect was clearest among lean women.
"We know that being overweight puts women at increased risk of breast cancer," said Michael Leitzmann, who led the study while at the National Cancer Institute of the U.S. National Institutes of Health.
"What our study shows is that even among women without this increased risk, if they exercise they can get some benefit."
Breast cancer is the leading cause of cancer deaths among women worldwide, according to the American Cancer Society. The group estimates about 465,000 women died of breast cancer globally in 2007, and 1.3 million new cases were diagnosed.
A number of studies have shown that regular strenuous exercise can help people avoid heart disease, cancer and a range of other conditions.
Leitzmann and colleagues used questionnaires to determine how often the women exercised vigorously. All were healthy when the study began.
After 11 years the researchers found that overall the volunteers who exercised most were 13 percent less likely to have developed breast cancer.
The reduced risk was even higher -- 30 percent -- when the researchers compared only women of normal weight, Leitzmann, now working at Germany's University Hospital in Regensburg, said in a telephone interview.
"The relationship was much stronger among leaner women," he added.
Interestingly, non-vigorous activity such as light housework, walking, hiking and easy jogging, did not seem to offer any protection against breast cancer, the team reported in BioMed Central's Breast Cancer Research journal.
The researchers did not look at why exercise may help but Leitzmann noted other studies have shown that working out reduces estrogen levels -- a known risk factor for the disease -- and protects the body's general immune system.
(Reporting by Michael Kahn; Editing by Maggie Fox)
Chocolate Peanut Butter Protein Bars
What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars
Here's what you need...
• 2 1/2 cups oats
• 1/2 cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk
1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.
Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.
Have a healthy day!
Wednesday, October 29, 2008
Fat Burners, Pumpkin Cookies and Wellness Profile
I came across this profile yesterday called Are You Ready to Clean Up your Life. It has a well being assessment and also money, environment, etc. It’s interesting to see how you rate. Many times we think we are healthy, but when when you consider all of the things that are combined to keep us safe and healthy, we could all afford to do a little better. I know I have my list to work on! Check out the assessment here to see how you score and to get tips to “Clean Up Your Life”.http://www.betterme.org/cleansweep.html
Today’s Re-powering Information:
Tom Venuto, a respected trainer did a great job in this Q&A on fat burners. I’ll let him get right into it . . .Then scroll down for a recipe on Pumpkin cookies – Yum!
The following is a very interesting article/ blog question about fat burners that I thought you may be interested in. As some of you know, I really admire and respect Tom Venuto for his honesty when it comes to nutrition and fitness.
Q: Dear Tom, I am not currently using any fat burners. However, in many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, "It takes more than training and nutrition to get a six-pack." Once a person hits a plateau, do we really need fat burners to achieve that "ripped" or "six-pack" look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!
A: The short and sweet answer is NO, you do not ever "need" fat burners. While I won't dismiss the fact that there are some ingredients in some "fat burner" products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they're just models!)
Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.
The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements.
Just so you know those numbers arent something I just pulled out of thin air, lets take an example:
I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days. What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. That slight little extra doesnt hurt, especially when its delivered in a healthful package such as green tea, rather than central nervous system stimulants, but its minutia in the bigger picture. Another way to put this into perspective is to make a list of what other things would burn 75 calories (for 150 lb person:)
walk your dog for 15 minutes three times a day, walk for 5 minutes at normal casual pace 30 minutes of ironing bagging leaves and grass clippings for 14 minutes re arrange your furniture for 10 minutes wash your car, 15 minutes vacuuming for 15 minutes 7.2 minutes of walking up stairs (could be spread throughout the day) Ah yes, but why move your body when you can take the pill and metabolism increases while you sit and watch TV? How about for your health? A body that is not moved, rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only "machines" on earth that fall apart from under-use.
Here's what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It willl never give you STRENGTH. it will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best it will help you reduce body mass slightly.
On one hand, I'm tempted to say that everything counts and that yes, 75 calories here, and 75 calories there, it ALL adds up, because it does. After you're exercising regularly and all your fundamentals are in place, details and little things do matter.
I'm simply asking you to put the benefits of any fat burners in proper perspective and realize that (1) there is no "need" for taking them and (2) the claims made in the ads are often erroneous or exagerrated.
My advice on fat burners:
1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.
How do you KNOW they really work? Are you SERIOUSLY going to take the advertisers word for it? Are you SERIOUSLY going to take someone else's testimonial as fact? Get verification for yourself by going to the pub med data base and looking for research (try www.ReleMed.com too, as their search results are very thorough and relevant and they provide links to the pub med citations).
2. Put it in perspective
With those products that work, such as those providing a small thermogenic effect, put that in perspective as compared to how easily you could burn that many calories with even light exercise like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise as opposed to doing nothing and popping a pill.
3. See if there are any side effects or health warnings.
With all supplements and especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack, (if you still have access to them), understand the risk to benefit ratio, and be certain you know the dangers and contraindications.
4. Read the label and see if the product contains enough active ingredient to even work.
A classic scam is when a "fat burner"product quotes research that a certain inredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So the supplement company includes a "pinch" or "light dusting" of that ingredient just so they can say it's in the bottle, even though its nothing more than "label decoration." Then they have the audacity to invoke the research studies in their advertisements when the amount of the ingredient in their product is no where near what was used in the research!
5. Proprietary blend scam.
Some companies, DONT LET YOU SEE how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" aka "proprietary", so they list WHAT is in the product but not HOW MUCH. If you don't know how much is in there then how are we (the consumers) supposed to get independent confirmation of the facts and analyze whether this product is any good? 6. Make sure there is human research, not just rodent research.
In many cases, advertisements cite studies on rats and mice as "proof" under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued, or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans.
7. Look for more than one human study.
Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a "buy" rating to a supplement when a product has an intitial well-designed human controlled trial published and then similar research has been replicated by another research group that is not supplement-industry funded.
Actually, I think it's a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.
However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while the funding source does not necessarily prove bias, if there is only one study available on a supplement and it is company or industry sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. (You might be surprised at how IN-frequently this type of confirmation occurs). Do you REALLY need "more" than nutrition and exercise???
Now, when you weigh the fact that even the products with research backing them only help a little, with the fact that many of the ads lie to you about research, exagerrate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free, how enthusiastic are you about fat burners? Yeah, that's why I'm not real excited about them either and based on the fact that I use no drugs and no "fat burner" supplements and I compete in bodybuilding - very successfully - I'd say that the assertion, "it takes more than nutrition and exercise to get six pack abs" is patently false.
Train hard and expect success,
Your friend and coach,
Tom Venuto
This recipe is from Dr. Galland's book on children's nutrition titled Superimmunity for Kids. This book is a favorite of parents who are looking for ways to get good nutrition for their families. The whole idea of Superimmunity for Kids is to provide recipes that contain superfoods that children of all ages need. And these pumpkin cookies are kid-tested: they won rave reviews at my brother's Halloween party.
Pumpkin Cookies
2 eggs
3 ounces apple juice concentrate
3 ounces orange juice concentrate
2 tablespoons yogurt
1 1/2 cups pumpkin, either cooked fresh or canned, with no additives
2 1/2 cups whole wheat flour
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg (optional)
1 teaspoon baking soda
1 cup raisins
1 cup seeds or nuts, such as pumpkin or sunflower, or chopped nuts, such as walnuts
½ teaspoon extra-virgin olive oil, to coat the pan
Preheat the oven to 375 F., and lightly coat two cookie sheets with oil. Put the eggs, juice concentrates, yogurt and pumpkin in a blender and puree well. In a large bowl, mix the dry ingredients, and then add the wet ingredients from the blender. Stir just until combined, but don't over mix.
"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat."
Theodore Roosevelt
Enjoy this beautiful afternoon!
Today’s Re-powering Information:
Tom Venuto, a respected trainer did a great job in this Q&A on fat burners. I’ll let him get right into it . . .Then scroll down for a recipe on Pumpkin cookies – Yum!
The following is a very interesting article/ blog question about fat burners that I thought you may be interested in. As some of you know, I really admire and respect Tom Venuto for his honesty when it comes to nutrition and fitness.
Q: Dear Tom, I am not currently using any fat burners. However, in many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, "It takes more than training and nutrition to get a six-pack." Once a person hits a plateau, do we really need fat burners to achieve that "ripped" or "six-pack" look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!
A: The short and sweet answer is NO, you do not ever "need" fat burners. While I won't dismiss the fact that there are some ingredients in some "fat burner" products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they're just models!)
Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.
The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements.
Just so you know those numbers arent something I just pulled out of thin air, lets take an example:
I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days. What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. That slight little extra doesnt hurt, especially when its delivered in a healthful package such as green tea, rather than central nervous system stimulants, but its minutia in the bigger picture. Another way to put this into perspective is to make a list of what other things would burn 75 calories (for 150 lb person:)
walk your dog for 15 minutes three times a day, walk for 5 minutes at normal casual pace 30 minutes of ironing bagging leaves and grass clippings for 14 minutes re arrange your furniture for 10 minutes wash your car, 15 minutes vacuuming for 15 minutes 7.2 minutes of walking up stairs (could be spread throughout the day) Ah yes, but why move your body when you can take the pill and metabolism increases while you sit and watch TV? How about for your health? A body that is not moved, rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only "machines" on earth that fall apart from under-use.
Here's what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It willl never give you STRENGTH. it will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best it will help you reduce body mass slightly.
On one hand, I'm tempted to say that everything counts and that yes, 75 calories here, and 75 calories there, it ALL adds up, because it does. After you're exercising regularly and all your fundamentals are in place, details and little things do matter.
I'm simply asking you to put the benefits of any fat burners in proper perspective and realize that (1) there is no "need" for taking them and (2) the claims made in the ads are often erroneous or exagerrated.
My advice on fat burners:
1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.
How do you KNOW they really work? Are you SERIOUSLY going to take the advertisers word for it? Are you SERIOUSLY going to take someone else's testimonial as fact? Get verification for yourself by going to the pub med data base and looking for research (try www.ReleMed.com too, as their search results are very thorough and relevant and they provide links to the pub med citations).
2. Put it in perspective
With those products that work, such as those providing a small thermogenic effect, put that in perspective as compared to how easily you could burn that many calories with even light exercise like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise as opposed to doing nothing and popping a pill.
3. See if there are any side effects or health warnings.
With all supplements and especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack, (if you still have access to them), understand the risk to benefit ratio, and be certain you know the dangers and contraindications.
4. Read the label and see if the product contains enough active ingredient to even work.
A classic scam is when a "fat burner"product quotes research that a certain inredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So the supplement company includes a "pinch" or "light dusting" of that ingredient just so they can say it's in the bottle, even though its nothing more than "label decoration." Then they have the audacity to invoke the research studies in their advertisements when the amount of the ingredient in their product is no where near what was used in the research!
5. Proprietary blend scam.
Some companies, DONT LET YOU SEE how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" aka "proprietary", so they list WHAT is in the product but not HOW MUCH. If you don't know how much is in there then how are we (the consumers) supposed to get independent confirmation of the facts and analyze whether this product is any good? 6. Make sure there is human research, not just rodent research.
In many cases, advertisements cite studies on rats and mice as "proof" under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued, or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans.
7. Look for more than one human study.
Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a "buy" rating to a supplement when a product has an intitial well-designed human controlled trial published and then similar research has been replicated by another research group that is not supplement-industry funded.
Actually, I think it's a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.
However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while the funding source does not necessarily prove bias, if there is only one study available on a supplement and it is company or industry sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. (You might be surprised at how IN-frequently this type of confirmation occurs). Do you REALLY need "more" than nutrition and exercise???
Now, when you weigh the fact that even the products with research backing them only help a little, with the fact that many of the ads lie to you about research, exagerrate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free, how enthusiastic are you about fat burners? Yeah, that's why I'm not real excited about them either and based on the fact that I use no drugs and no "fat burner" supplements and I compete in bodybuilding - very successfully - I'd say that the assertion, "it takes more than nutrition and exercise to get six pack abs" is patently false.
Train hard and expect success,
Your friend and coach,
Tom Venuto
This recipe is from Dr. Galland's book on children's nutrition titled Superimmunity for Kids. This book is a favorite of parents who are looking for ways to get good nutrition for their families. The whole idea of Superimmunity for Kids is to provide recipes that contain superfoods that children of all ages need. And these pumpkin cookies are kid-tested: they won rave reviews at my brother's Halloween party.
Pumpkin Cookies
2 eggs
3 ounces apple juice concentrate
3 ounces orange juice concentrate
2 tablespoons yogurt
1 1/2 cups pumpkin, either cooked fresh or canned, with no additives
2 1/2 cups whole wheat flour
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg (optional)
1 teaspoon baking soda
1 cup raisins
1 cup seeds or nuts, such as pumpkin or sunflower, or chopped nuts, such as walnuts
½ teaspoon extra-virgin olive oil, to coat the pan
Preheat the oven to 375 F., and lightly coat two cookie sheets with oil. Put the eggs, juice concentrates, yogurt and pumpkin in a blender and puree well. In a large bowl, mix the dry ingredients, and then add the wet ingredients from the blender. Stir just until combined, but don't over mix.
"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat."
Theodore Roosevelt
Enjoy this beautiful afternoon!
Tuesday, October 28, 2008
Metabolic Syndrome is Preventable
Today’s Re-Powering Information - Yesterday Jamie shared information about metabolic syndrome with her ladies and I wanted to pass it on to you. I have mentioned it before and you may have heard of it. It’s sweeping out nation and while it may not effect you, it may be silently jeopardizing someone you love. Even having one of the symptoms is a risk factor for disease and combined it’s life shortening and quality of life is low.
Yesterday I was running some errands and as I was parking and running in and out of stores I couldn’t help but notice how many more handicap spaces there are in the new malls being built. I remember one or two and now it seems like ½ of the Highland Village Town Center is handicap. I say this not b/c I want the close spot, but when I observe the people who are using the handicap spaces, they are almost always overweight. Which came first being over weight and then unable to walk or unable to walk and then overweight. I am taking an educated guess that many people become over weight, stress their bodies, loose function and become handicapped b/c their muscles and joints are not strong enough to lift them in and out of a car or to walk more than a few steps to the front door of a store. I would guess that with weight loss and conditioning, a lot (certainly not all) of those who are unable to ambulate (or not for any distance) could function fully again.
If we are our bodies own worst enemies and then begin accepting our weaknesses, all of which are lifestyle related, we have surrendered. Metabolic Syndrome is a lifestyle syndrome. Every one of the 5 factors that are killing Americans are COMPLETELY preventable with a healthy lifestyle. Instead of making better choices, we are choosing medicine, a reduced quality of life and handicapped parking spots. I know it’s not anyone in camp, but maybe it’s someone you love who you have influence over. And what kind of a message are we sending to our children. Okay I’ll stop ranting. Here’s Jamie’s e-mail from yesterday and I am going to cover Fat Burners tomorrow.
Also read below for a fantastic pancake with egg white recipe.
I briefly mentioned in one of last camp's emails a very serious condition called the "Metabolic Syndrome" or "Syndrome X." It is a cluster of metabolic disorders that include obesity, dislipidemia, high blood pressure, and more (see details below). Medical professionals, are not sure what the root cause is of this dangerous conglomeration of diseases, but the most common factors is Insulin Resistance, and obesity.
I would like to add that High Cholesterol has gotten a lot of press as being the most dangerous risk of heart disease. I would suggest to you that it is High Blood Pressure! Why? High Blood Pressure causes
(obviously) pressure in the arteries of the heart, that cause little breaks, fractures or tears in the artery. It is then that the High Cholesterol comes a "plugs up" those little tears in the artery with plaque. When enough plaques build up in the arteries, that is what causes the "narrowing" of the artery, and so on. The result is not enough blood getting to the heart...and HEART ATTACK. So, take note of the blood pressure recommendations and make sure that you know your blood pressure. I have a blood pressure cuff that I will be more than happy to take yours before camp starts (resting). I don't keep it in my car, so you would have to let me know ahead of time.
Why do I inform you of this? Because, so many, if not all, of these conditions can be prevented/improved with life-style intervention.
That would consist of a healthy diet and regular, structured exercise!!!
See the article from the American Heart Association re: the Metabolic Syndrome and go to their website for more information.
See yall tomorrow! jamie
Metabolic Syndrome
What is the metabolic syndrome?
The metabolic syndrome is characterized by a group of metabolic risk factors in one person. They include:
* Abdominal obesity (excessive fat tissue in and around the abdomen)
* Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
* Elevated blood pressure
* Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)
* Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
* Proinflammatory state (e.g., elevated C-reactive protein in the blood)
People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes. The metabolic syndrome has become increasingly common in the United States. It's estimated that over 50 million Americans have it.
The dominant underlying risk factors for this syndrome appear to be abdominal obesity and insulin resistance. Insulin resistance is a generalized metabolic disorder, in which the body can't use insulin efficiently. This is why the metabolic syndrome is also called the insulin resistance syndrome.
Other conditions associated with the syndrome include physical inactivity, aging, hormonal imbalance and genetic predisposition.
Some people are genetically predisposed to insulin resistance.
Acquired factors, such as excess body fat and physical inactivity, can elicit insulin resistance and the metabolic syndrome in these people.
Most people with insulin resistance have abdominal obesity. The biologic mechanisms at the molecular level between insulin resistance and metabolic risk factors aren't fully understood and appear to be complex.
How is the metabolic syndrome diagnosed?
There are no well-accepted criteria for diagnosing the metabolic syndrome. The criteria proposed by the National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III), with minor modifications, are currently recommended and widely used.
The American Heart Association and the National Heart, Lung, and Blood Institute recommend that the metabolic syndrome be identified as the presence of three or more of these components:
* Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
*
Elevated triglycerides:
Equal to or greater than 150 mg/dL
* Reduced HDL ("good") cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
* Elevated blood pressure:
Equal to or greater than 130/85 mm Hg
* Elevated fasting glucose:
Equal to or greater than 100 mg/dL
AHA Recommendation for Managing the Metabolic Syndrome:
The primary goal of clinical management of the metabolic syndrome is to reduce the risk for cardiovascular disease and type 2 diabetes.
Then, the first-line therapy is to reduce the major risk factors for cardiovascular disease: stop smoking and reduce LDL cholesterol, blood pressure and glucose levels to the recommended levels.
For managing both long- and short-term risk, lifestyle therapies are the first-line interventions to reduce the metabolic risk factors.
These lifestyle interventions include:
* Weight loss to achieve a desirable weight (BMI less than 25 kg/m2)
* Increased physical activity, with a goal of at least 30 minutes of moderate-intensity activity on most days of the week
* Healthy eating habits that include reduced intake of saturated fat, trans fat and cholesterol
Tomm Voss's Oatmeal Egg-White Pancakes
6 egg whites
2 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit (strawberries, blueberries or raisins work well)
3 packets Splenda or other sweetener
Nonstick cooking spray
Directions
Combine all ingredients except cooking spray in a blender. Spray a medium nonstick skillet with cooking spray and heat to medium-high. When the pan is hot, pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.
End
Have an athletic day!
Yesterday I was running some errands and as I was parking and running in and out of stores I couldn’t help but notice how many more handicap spaces there are in the new malls being built. I remember one or two and now it seems like ½ of the Highland Village Town Center is handicap. I say this not b/c I want the close spot, but when I observe the people who are using the handicap spaces, they are almost always overweight. Which came first being over weight and then unable to walk or unable to walk and then overweight. I am taking an educated guess that many people become over weight, stress their bodies, loose function and become handicapped b/c their muscles and joints are not strong enough to lift them in and out of a car or to walk more than a few steps to the front door of a store. I would guess that with weight loss and conditioning, a lot (certainly not all) of those who are unable to ambulate (or not for any distance) could function fully again.
If we are our bodies own worst enemies and then begin accepting our weaknesses, all of which are lifestyle related, we have surrendered. Metabolic Syndrome is a lifestyle syndrome. Every one of the 5 factors that are killing Americans are COMPLETELY preventable with a healthy lifestyle. Instead of making better choices, we are choosing medicine, a reduced quality of life and handicapped parking spots. I know it’s not anyone in camp, but maybe it’s someone you love who you have influence over. And what kind of a message are we sending to our children. Okay I’ll stop ranting. Here’s Jamie’s e-mail from yesterday and I am going to cover Fat Burners tomorrow.
Also read below for a fantastic pancake with egg white recipe.
I briefly mentioned in one of last camp's emails a very serious condition called the "Metabolic Syndrome" or "Syndrome X." It is a cluster of metabolic disorders that include obesity, dislipidemia, high blood pressure, and more (see details below). Medical professionals, are not sure what the root cause is of this dangerous conglomeration of diseases, but the most common factors is Insulin Resistance, and obesity.
I would like to add that High Cholesterol has gotten a lot of press as being the most dangerous risk of heart disease. I would suggest to you that it is High Blood Pressure! Why? High Blood Pressure causes
(obviously) pressure in the arteries of the heart, that cause little breaks, fractures or tears in the artery. It is then that the High Cholesterol comes a "plugs up" those little tears in the artery with plaque. When enough plaques build up in the arteries, that is what causes the "narrowing" of the artery, and so on. The result is not enough blood getting to the heart...and HEART ATTACK. So, take note of the blood pressure recommendations and make sure that you know your blood pressure. I have a blood pressure cuff that I will be more than happy to take yours before camp starts (resting). I don't keep it in my car, so you would have to let me know ahead of time.
Why do I inform you of this? Because, so many, if not all, of these conditions can be prevented/improved with life-style intervention.
That would consist of a healthy diet and regular, structured exercise!!!
See the article from the American Heart Association re: the Metabolic Syndrome and go to their website for more information.
See yall tomorrow! jamie
Metabolic Syndrome
What is the metabolic syndrome?
The metabolic syndrome is characterized by a group of metabolic risk factors in one person. They include:
* Abdominal obesity (excessive fat tissue in and around the abdomen)
* Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
* Elevated blood pressure
* Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)
* Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
* Proinflammatory state (e.g., elevated C-reactive protein in the blood)
People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes. The metabolic syndrome has become increasingly common in the United States. It's estimated that over 50 million Americans have it.
The dominant underlying risk factors for this syndrome appear to be abdominal obesity and insulin resistance. Insulin resistance is a generalized metabolic disorder, in which the body can't use insulin efficiently. This is why the metabolic syndrome is also called the insulin resistance syndrome.
Other conditions associated with the syndrome include physical inactivity, aging, hormonal imbalance and genetic predisposition.
Some people are genetically predisposed to insulin resistance.
Acquired factors, such as excess body fat and physical inactivity, can elicit insulin resistance and the metabolic syndrome in these people.
Most people with insulin resistance have abdominal obesity. The biologic mechanisms at the molecular level between insulin resistance and metabolic risk factors aren't fully understood and appear to be complex.
How is the metabolic syndrome diagnosed?
There are no well-accepted criteria for diagnosing the metabolic syndrome. The criteria proposed by the National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III), with minor modifications, are currently recommended and widely used.
The American Heart Association and the National Heart, Lung, and Blood Institute recommend that the metabolic syndrome be identified as the presence of three or more of these components:
* Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
*
Elevated triglycerides:
Equal to or greater than 150 mg/dL
* Reduced HDL ("good") cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
* Elevated blood pressure:
Equal to or greater than 130/85 mm Hg
* Elevated fasting glucose:
Equal to or greater than 100 mg/dL
AHA Recommendation for Managing the Metabolic Syndrome:
The primary goal of clinical management of the metabolic syndrome is to reduce the risk for cardiovascular disease and type 2 diabetes.
Then, the first-line therapy is to reduce the major risk factors for cardiovascular disease: stop smoking and reduce LDL cholesterol, blood pressure and glucose levels to the recommended levels.
For managing both long- and short-term risk, lifestyle therapies are the first-line interventions to reduce the metabolic risk factors.
These lifestyle interventions include:
* Weight loss to achieve a desirable weight (BMI less than 25 kg/m2)
* Increased physical activity, with a goal of at least 30 minutes of moderate-intensity activity on most days of the week
* Healthy eating habits that include reduced intake of saturated fat, trans fat and cholesterol
Tomm Voss's Oatmeal Egg-White Pancakes
6 egg whites
2 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit (strawberries, blueberries or raisins work well)
3 packets Splenda or other sweetener
Nonstick cooking spray
Directions
Combine all ingredients except cooking spray in a blender. Spray a medium nonstick skillet with cooking spray and heat to medium-high. When the pan is hot, pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.
End
Have an athletic day!
Monday, October 27, 2008
Vision Board, Law of Attraction
Today’s Re-Powering information:
Today at the end of camp I mentioned vision boards. Some of you did now know what they were. They came into vogue about 3 years ago from the movie the Secret when John Asseraff used a vision board and ultimately purchased the house, watch, car, etc that he had placed on his board years earlier. I have been doing this for years. As a kid I would use a journal and cut out the haircut I wanted, car I wanted, vacation I wanted to take and so on. Now vision boards have gotten more fancy and you can even use software to create yours. I’ll bring my vision board in tomorrow morning for you to see one. Mine always changes. Sometimes it’s very specific with things I want to accomplish, places I want to go and so one. This last one is more philosophical including how I want to act and the state I want to be in. It still has things like “Pay off mortgage” and “Trip to Italy”, but there are more pictures of family, playing, spiritual presence, etc.
I start out with a blank board and have somethings in mind that I want on my board. I may find images by searching the Internet, I may cut pictures from a magazine or use real photo’s I have taken of people I want to pray for or connect with. There is no right or wrong vision board. Its something you want to keep in the front of your mind that you want to bring into your world. It’s for attracting things into your life that you want rather than randomly letting things come into your world and becoming cluttered and distracted.
Below is one website I found that gives you details on how to create a vision board. It’s a fun exercise for the entire family. In fact I”ll bring my kids vision boards. They are a work in progress. Of course Anthony had one thing on his vision board – a new Harley Davidson Screaming Eagle V-Rod. He went out and bought it the next day. That is NOT how a vision board is meant to work! It’s not only about things we can buy. I encourage you to try it. You’ll be surprised at what’s possible.
http://www.christinekane.com/blog/how-to-make-a-vision-board/
How to Make a Vision Board
February 1st, 2007 by Christine Kane
One of my most popular past blog posts is Vision Boards: A Quick Story. I wrote it months before the DVD The Secret was released. Then John Assaraf’s story of manifesting his giant mansion by using vision boards (in The Secret) popularized the concept. Many of us, however, have been doing them for years. (I’ve been using them at my women’s retreats for about 5 years now.) And the value of a vision board goes way beyond just mansions and gold watches!
What is a Vision Board?
A vision board (also called a Treasure Map or a Visual Explorer or Creativity Collage) is typically a poster board on which you paste or collage images that you’ve torn out from various magazines. It’s simple.
The idea behind this is that when you surround yourself with images of who you want to become, what you want to have, where you want to live, or where you want to vacation, your life changes to match those images and those desires.
For instance, before I ever started performing music and I had no idea how I’d ever get a gig, write enough songs, or assemble a press kit, I drew a picture of myself in a bar with people watching me perform (I’m a terrible visual artist, so I actually had to label the people “people!”). And though it wasn’t the only factor in making it happen, I had a calendar full of bar and coffeehouse gigs by the next year.
My drawing was a kind of a vision board. Vision boards do the same thing as my drawing did. They add clarity to your desires, and feeling to your visions. For instance, at the time I did my drawing, I knew I wanted to play in bars and coffeehouses. (I have since left the that circuit, and I’m performing in theatres and at conferences. But in my early twenties, I wanted to play in bars and coffeehouses. I was pretty clear about that!) Taking the time to draw it out, even poorly, made it indelible in my mind.
There are several methods you can use for creating your vision board. I’ve written about each one below. You can choose which one works best for you, depending on where you find yourself on this path of creating your life.
Supplies you’ll need for creating a Vision Board:
- Poster board. (Target sells a really nice matte finish board. I highly recommend it.)
- A big stack of different magazines. (You can get them at libraries, hair salons, dentist offices, the YMCA.) Make sure you find lots of different types. If you limit your options, you’ll lose interest after a while. When I facilitate my women’s retreats, I always make sure we have plenty of Oprah, Real Simple, Natural Home, Yoga Journal, Dwell, Ode, Parenting, Money, Utne, and an assortment of nature magazines.
- Glue. Not Elmers. (It makes the pages ripple.) I like using Yes! Glue or Rubber cement. Glue sticks are my second choice because they don’t last.
Before you begin your vision board:
No matter which method you’re choosing, have a little ritual before you begin your vision board. Sit quietly and set the intent. With lots of kindness and openness, ask yourself what it is you want. Maybe one word will be the answer. Maybe images will come into your head. Just take a moment to be with that. This process makes it a deeper experience. It gives a chance for your ego to step aside just a little, so that you can more clearly create your vision.
Put on soft music. My favorite music for activities like this is Anugama Shamanic Dream I and Shamanic Dream II . I love these CD’s for massage or any activity where you want to keep your mind quiet.
The Five Steps of Creating a Vision Board:
Step 1: Go through your magazines and tear the images from them. No gluing yet! Just let yourself have lots of fun looking through magazines and pulling out pictures or words or headlines that strike your fancy. Have fun with it. Make a big pile of images and phrases and words.
Step 2: Go through the images and begin to lay your favorites on the board. Eliminate any images that no longer feel right. This step is where your intuition comes in. As you lay the pictures on the board, you’ll get a sense how the board should be laid out. For instance, you might assign a theme to each corner of the board. Health, Job, Spirituality, Relationships, for instance. Or it may just be that the images want to go all over the place. Or you might want to fold the board into a book that tells a story. At my retreats, I’ve seen women come up with wildly creative ways to present a vision board.
Step 3: Glue everything onto the board. Add writing if you want. You can paint on it, or write words with markers.
Step 4: (optional, but powerful) Leave space in the very center of the vision board for a fantastic photo of yourself where you look radiant and happy. Paste yourself in the center of your board.
Step 5: Hang your vision board in a place where you will see it often.
Three Types of Vision Boards:
1 - The “I Know Exactly What I Want” Vision Board
Do this vision board if:
- You’re very clear about your desires.
- You want to change your environment or surroundings.
- There is a specific thing you want to manifest in your life. (i.e. a new home, or starting a business.)
How to create this vision board:
With your clear desire in mind, set out looking for the exact pictures which portray your vision. If you want a house by the water, then get out the Dwell magazine and start there. If you want to start your own business, find images that capture that idea for you. If you want to learn guitar, then find that picture. I remember at the last retreat, one woman yelled out, “If anyone finds a picture of a little girl with red hair who looks happy, give it to me!” And someone else yelled out, “I’m looking for a Cadillac!” Pretty soon, a lively trading session began. Following the five steps above, create your vision board out of these images.
2 - The “Opening and Allowing” Vision Board
Do this vision board if:
- You’re not sure what exactly you want
- You’ve been in a period of depression or grief
- You have a vision of what you want, but are uncertain about it in some way.
- You know you want change but don’t know how it’s possible.
How to create this vision board:
Go through each magazine. Tear out images that delight you. Don’t ask why. Just keep going through the magazines. If it’s a picture of a teddy bear that makes you smile, then pull it out. If it’s a cottage in a misty countryside, then rip it out. Just have fun and be open to whatever calls to you. Then, as you go through Step 2 above, hold that same openness, but ask yourself what this picture might mean. What is it telling you about you? Does it mean you need to take more naps? Does it mean you want to get a dog, or stop hanging out with a particular person who drains you? Most likely you’ll know the answer. If you don’t, but you still love the image, then put it on your vision board anyway. It will have an answer for you soon enough. Some women at my retreats had NO idea what their board was about, and it wasn’t until two months later that they understood. The Opening and Allowing Vision Board can be a powerful guide for you. I like it better than the first model because sometimes our egos think they know what we want, and lots of times those desires aren’t in alignment with who we really are. This goes deeper than just getting what you want. It can speak to you and teach you a little bit about yourself and your passion.
3 - The “Theme” Vision Board
Do this vision board if:
- It’s your birthday or New Years Eve or some significant event that starts a new cycle.
- If you are working with one particular area of your life. For instance, Work & Career.
How to create this vision board:
The only difference between this vision board and the others is that this one has clear parameters and intent. Before you begin the vision board, take a moment to hold the intent and the theme in mind. When you choose pictures, they will be in alignment with the theme. You can do the Theme Vision Board on smaller pages, like a page in your journal.
Some things to remember about vision boards:
- You can use a combination of all three types of vision boards as you create. Sometimes you might start out doing one kind, and then your intuition takes over and shifts into a whole different mode. That’s called creativity. Just roll with it.
- Your vision board might change as you are making it. I was just talking with a friend of mine who said that she had been making a vision board for the new year. The theme was all about what she wanted in this year. Then, as she pulled pictures and began to lay them out, the theme changed into a simpler one about her everyday life and the moments in each day. It surprised and delighted her to experience that evolution. You might find that you have little epiphanies from making a vision board.
Make a Vision Journal
Another option is to use these same principles in a big sketch book. Get a large sketch book and keep an on-going vision journal. This is especially effective if you’re going through many transitions in your life.
I welcome anyone who has created a vision board to write your own experience in the comments…
Have a fantastic day and make it a great adventure!
Kelli
www.KelliCalabres.com
www.ArgyleBootCamp.com
Today at the end of camp I mentioned vision boards. Some of you did now know what they were. They came into vogue about 3 years ago from the movie the Secret when John Asseraff used a vision board and ultimately purchased the house, watch, car, etc that he had placed on his board years earlier. I have been doing this for years. As a kid I would use a journal and cut out the haircut I wanted, car I wanted, vacation I wanted to take and so on. Now vision boards have gotten more fancy and you can even use software to create yours. I’ll bring my vision board in tomorrow morning for you to see one. Mine always changes. Sometimes it’s very specific with things I want to accomplish, places I want to go and so one. This last one is more philosophical including how I want to act and the state I want to be in. It still has things like “Pay off mortgage” and “Trip to Italy”, but there are more pictures of family, playing, spiritual presence, etc.
I start out with a blank board and have somethings in mind that I want on my board. I may find images by searching the Internet, I may cut pictures from a magazine or use real photo’s I have taken of people I want to pray for or connect with. There is no right or wrong vision board. Its something you want to keep in the front of your mind that you want to bring into your world. It’s for attracting things into your life that you want rather than randomly letting things come into your world and becoming cluttered and distracted.
Below is one website I found that gives you details on how to create a vision board. It’s a fun exercise for the entire family. In fact I”ll bring my kids vision boards. They are a work in progress. Of course Anthony had one thing on his vision board – a new Harley Davidson Screaming Eagle V-Rod. He went out and bought it the next day. That is NOT how a vision board is meant to work! It’s not only about things we can buy. I encourage you to try it. You’ll be surprised at what’s possible.
http://www.christinekane.com/blog/how-to-make-a-vision-board/
How to Make a Vision Board
February 1st, 2007 by Christine Kane
One of my most popular past blog posts is Vision Boards: A Quick Story. I wrote it months before the DVD The Secret was released. Then John Assaraf’s story of manifesting his giant mansion by using vision boards (in The Secret) popularized the concept. Many of us, however, have been doing them for years. (I’ve been using them at my women’s retreats for about 5 years now.) And the value of a vision board goes way beyond just mansions and gold watches!
What is a Vision Board?
A vision board (also called a Treasure Map or a Visual Explorer or Creativity Collage) is typically a poster board on which you paste or collage images that you’ve torn out from various magazines. It’s simple.
The idea behind this is that when you surround yourself with images of who you want to become, what you want to have, where you want to live, or where you want to vacation, your life changes to match those images and those desires.
For instance, before I ever started performing music and I had no idea how I’d ever get a gig, write enough songs, or assemble a press kit, I drew a picture of myself in a bar with people watching me perform (I’m a terrible visual artist, so I actually had to label the people “people!”). And though it wasn’t the only factor in making it happen, I had a calendar full of bar and coffeehouse gigs by the next year.
My drawing was a kind of a vision board. Vision boards do the same thing as my drawing did. They add clarity to your desires, and feeling to your visions. For instance, at the time I did my drawing, I knew I wanted to play in bars and coffeehouses. (I have since left the that circuit, and I’m performing in theatres and at conferences. But in my early twenties, I wanted to play in bars and coffeehouses. I was pretty clear about that!) Taking the time to draw it out, even poorly, made it indelible in my mind.
There are several methods you can use for creating your vision board. I’ve written about each one below. You can choose which one works best for you, depending on where you find yourself on this path of creating your life.
Supplies you’ll need for creating a Vision Board:
- Poster board. (Target sells a really nice matte finish board. I highly recommend it.)
- A big stack of different magazines. (You can get them at libraries, hair salons, dentist offices, the YMCA.) Make sure you find lots of different types. If you limit your options, you’ll lose interest after a while. When I facilitate my women’s retreats, I always make sure we have plenty of Oprah, Real Simple, Natural Home, Yoga Journal, Dwell, Ode, Parenting, Money, Utne, and an assortment of nature magazines.
- Glue. Not Elmers. (It makes the pages ripple.) I like using Yes! Glue or Rubber cement. Glue sticks are my second choice because they don’t last.
Before you begin your vision board:
No matter which method you’re choosing, have a little ritual before you begin your vision board. Sit quietly and set the intent. With lots of kindness and openness, ask yourself what it is you want. Maybe one word will be the answer. Maybe images will come into your head. Just take a moment to be with that. This process makes it a deeper experience. It gives a chance for your ego to step aside just a little, so that you can more clearly create your vision.
Put on soft music. My favorite music for activities like this is Anugama Shamanic Dream I and Shamanic Dream II . I love these CD’s for massage or any activity where you want to keep your mind quiet.
The Five Steps of Creating a Vision Board:
Step 1: Go through your magazines and tear the images from them. No gluing yet! Just let yourself have lots of fun looking through magazines and pulling out pictures or words or headlines that strike your fancy. Have fun with it. Make a big pile of images and phrases and words.
Step 2: Go through the images and begin to lay your favorites on the board. Eliminate any images that no longer feel right. This step is where your intuition comes in. As you lay the pictures on the board, you’ll get a sense how the board should be laid out. For instance, you might assign a theme to each corner of the board. Health, Job, Spirituality, Relationships, for instance. Or it may just be that the images want to go all over the place. Or you might want to fold the board into a book that tells a story. At my retreats, I’ve seen women come up with wildly creative ways to present a vision board.
Step 3: Glue everything onto the board. Add writing if you want. You can paint on it, or write words with markers.
Step 4: (optional, but powerful) Leave space in the very center of the vision board for a fantastic photo of yourself where you look radiant and happy. Paste yourself in the center of your board.
Step 5: Hang your vision board in a place where you will see it often.
Three Types of Vision Boards:
1 - The “I Know Exactly What I Want” Vision Board
Do this vision board if:
- You’re very clear about your desires.
- You want to change your environment or surroundings.
- There is a specific thing you want to manifest in your life. (i.e. a new home, or starting a business.)
How to create this vision board:
With your clear desire in mind, set out looking for the exact pictures which portray your vision. If you want a house by the water, then get out the Dwell magazine and start there. If you want to start your own business, find images that capture that idea for you. If you want to learn guitar, then find that picture. I remember at the last retreat, one woman yelled out, “If anyone finds a picture of a little girl with red hair who looks happy, give it to me!” And someone else yelled out, “I’m looking for a Cadillac!” Pretty soon, a lively trading session began. Following the five steps above, create your vision board out of these images.
2 - The “Opening and Allowing” Vision Board
Do this vision board if:
- You’re not sure what exactly you want
- You’ve been in a period of depression or grief
- You have a vision of what you want, but are uncertain about it in some way.
- You know you want change but don’t know how it’s possible.
How to create this vision board:
Go through each magazine. Tear out images that delight you. Don’t ask why. Just keep going through the magazines. If it’s a picture of a teddy bear that makes you smile, then pull it out. If it’s a cottage in a misty countryside, then rip it out. Just have fun and be open to whatever calls to you. Then, as you go through Step 2 above, hold that same openness, but ask yourself what this picture might mean. What is it telling you about you? Does it mean you need to take more naps? Does it mean you want to get a dog, or stop hanging out with a particular person who drains you? Most likely you’ll know the answer. If you don’t, but you still love the image, then put it on your vision board anyway. It will have an answer for you soon enough. Some women at my retreats had NO idea what their board was about, and it wasn’t until two months later that they understood. The Opening and Allowing Vision Board can be a powerful guide for you. I like it better than the first model because sometimes our egos think they know what we want, and lots of times those desires aren’t in alignment with who we really are. This goes deeper than just getting what you want. It can speak to you and teach you a little bit about yourself and your passion.
3 - The “Theme” Vision Board
Do this vision board if:
- It’s your birthday or New Years Eve or some significant event that starts a new cycle.
- If you are working with one particular area of your life. For instance, Work & Career.
How to create this vision board:
The only difference between this vision board and the others is that this one has clear parameters and intent. Before you begin the vision board, take a moment to hold the intent and the theme in mind. When you choose pictures, they will be in alignment with the theme. You can do the Theme Vision Board on smaller pages, like a page in your journal.
Some things to remember about vision boards:
- You can use a combination of all three types of vision boards as you create. Sometimes you might start out doing one kind, and then your intuition takes over and shifts into a whole different mode. That’s called creativity. Just roll with it.
- Your vision board might change as you are making it. I was just talking with a friend of mine who said that she had been making a vision board for the new year. The theme was all about what she wanted in this year. Then, as she pulled pictures and began to lay them out, the theme changed into a simpler one about her everyday life and the moments in each day. It surprised and delighted her to experience that evolution. You might find that you have little epiphanies from making a vision board.
Make a Vision Journal
Another option is to use these same principles in a big sketch book. Get a large sketch book and keep an on-going vision journal. This is especially effective if you’re going through many transitions in your life.
I welcome anyone who has created a vision board to write your own experience in the comments…
Have a fantastic day and make it a great adventure!
Kelli
www.KelliCalabres.com
www.ArgyleBootCamp.com
Thursday, October 23, 2008
Food Guidelines for Kids, New Kids Food Pyramid, Recipe and Quote
Today’s Re-Powering Information – Children spend the first year of their life on a liquid diet. Then we introduce them to puréed veggies then mashed fruit, then some type of carb (bisket, cheerio’s) and ultimately solid food. By the time a child is two they are on their way to developing eating habits that will last a lifetime. As parents we formulate their feelings about food. If we are insecure or always on a “diet” they pick up on that. If we use food for bribery (pick up your toys and you can have a brownie) or rewards (you got an A on your report, lets get some ice cream) or socialization (every time they walk into the movies they expect popcorn and soda) or for punishment (if you don’t finish your homework you are not getting dessert) and so on. By the time they are 3 children absolutely know how to control, manipulate and sell parents on the food they want to eat (and don’t’ want to eat).
We certainly can’t blame the children for wanting sweeter and sweeter foods. The non-foods they are consuming (sports drinks, lunchables, fruit rollups, etc) are highly addicting – more addicting than cocaine and the more they have, the more they want. The US Department of agrigculture came up with a new food guide pyramid to help parents with creating healthy eating goals for children. It’s a start, but remember to grab hold of yoru common sense when it comes to food and that children are naturally curious and are also looking for boundaries. Their bodies like yours are amazing and will respond to what ever you put in it (good or bad).
New food pyramid designed to help parents
A sneak peek at the food pyramid designed for preschoolers
By Janet Helm | Special to the Chicago Tribune
October 22, 2008
Get ready preschoolers, you're getting your own food pyramid.
The U.S. Department of Agriculture will officially unveil MyPyramid for Preschoolers at the American Dietetic Association's Food and Nutrition Conference and Expo in Chicago this weekend, but we're getting an early look.
Brian Wansink, executive director of USDA's Center for Nutrition Policy and Promotion, will introduce this new nutrition tool as part of an ongoing campaign called "Project M.O.M." that he has spearheaded since joining USDA last year.
"We have refocused our general advice to everyone and are now honing in on the nutritional gatekeepers who purchase and prepare most of the family food," Wansink said. He believes educating these nutritional gatekeepers—moms, dads or other caregivers—is the most efficient way to transform the way Americans eat.
The new MyPyramid for Preschoolers is intended to help parents make better food choices for preschool children, aged 2 to 5 years—a critical time when food habits and taste preferences are established. Keeping tabs on calories is a bigger reality today than ever before, considering that nearly 15 percent of preschoolers in this country are overweight.
What you'll find by visiting the new preschool section on MyPyramid.gov is not simply a new cartoon-like version of the iconic pyramid for adults. Instead, you'll discover a comprehensive how-to guide on children's nutrition that may have you rethinking your current approach.
"We have not just provided the 'what,' we've really taken it to the next level," Wansink said, referring to the educational style of the materials. "We're showing parents exactly how you do this."
Indeed, the information on the Web site is about as concrete as you can get. If you're concerned that your child is eating too little or too much, or if you're simply not sure what counts as a serving, you can customize a pyramid to get detailed information about what and how much to feed your child based on age, gender and activity level. You'll even find kid-friendly meal and snack ideas.
Several real-life strategies are provided to help parents introduce new foods to preschoolers—a notoriously picky bunch who often stick to a beige, chicken nuggets-dominated diet. You'll find lots of tips for encouraging your child to eat a variety of vegetables, including seeing you eating and enjoying them too.
Perhaps most compelling is a section that focuses on how to talk to your preschooler about food. Unknowingly, many parents may be doing more harm than good when they coerce their kids into eating certain foods or use food as a reward, Wansink said.
In this clever section titled "phrases that help and hinder," you can learn to reframe your food discussions to be more positive. For example, instead of enforcing a clean plate rule, sample words are provided to help your child recognize when he or she is full, such as "Is your stomach still making its hungry growling noise?" Instead of using phrases that teach your child to eat for your approval or love, such as "If you do not eat one more bite, I will be mad," alternative phrases are offered to help your child try something new by pointing out the sensory qualities of food, such as "These radishes are very crunchy!"
The benefits of eating together as a family is a major focus of the initiative and ideas are offered to make family mealtime more enjoyable and less stressful, including recipes for quick, nutritious and economical meals. Sample substitutions are provided to help your preschooler eat less fat and added sugars. These "extras" can add more calories than your child needs.
After the unveiling this weekend, you can access MyPyramid for Preschoolers and related links at mypyramid.gov.
Recipe of the Day
Breakfast Pizza
This one might be fun to make with kids this weekend!
2 whole-wheat English muffins
2 free-range eggs
2 slices turkey bacon, cut into small pieces
1/3 cup low-fat mozzarella cheese, grated
4 tbsp. pizza sauce from the jar
2 tbsp. onion, minced
2 tbsp. green pepper, minced
2 tsp. olive oil
Preheat oven to 425°F. Place olive oil in sauté pan over medium heat. Add onion, green pepper and turkey bacon pieces and fry for a few minutes. Add eggs and lightly scramble.
Split and toast the English Muffins. Spread 1 tbsp. of pizza sauce on each muffin half. Spoon the scrambled egg mixture evenly on each half. Top with mozzarella cheese. Bake for 10 - 12 minutes until cheese is melted.
Quote of the Day
Without enthusiasm you are doomed to a life of mediocrity but with it you can accomplish miracles."
Og Mandino
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
We certainly can’t blame the children for wanting sweeter and sweeter foods. The non-foods they are consuming (sports drinks, lunchables, fruit rollups, etc) are highly addicting – more addicting than cocaine and the more they have, the more they want. The US Department of agrigculture came up with a new food guide pyramid to help parents with creating healthy eating goals for children. It’s a start, but remember to grab hold of yoru common sense when it comes to food and that children are naturally curious and are also looking for boundaries. Their bodies like yours are amazing and will respond to what ever you put in it (good or bad).
New food pyramid designed to help parents
A sneak peek at the food pyramid designed for preschoolers
By Janet Helm | Special to the Chicago Tribune
October 22, 2008
Get ready preschoolers, you're getting your own food pyramid.
The U.S. Department of Agriculture will officially unveil MyPyramid for Preschoolers at the American Dietetic Association's Food and Nutrition Conference and Expo in Chicago this weekend, but we're getting an early look.
Brian Wansink, executive director of USDA's Center for Nutrition Policy and Promotion, will introduce this new nutrition tool as part of an ongoing campaign called "Project M.O.M." that he has spearheaded since joining USDA last year.
"We have refocused our general advice to everyone and are now honing in on the nutritional gatekeepers who purchase and prepare most of the family food," Wansink said. He believes educating these nutritional gatekeepers—moms, dads or other caregivers—is the most efficient way to transform the way Americans eat.
The new MyPyramid for Preschoolers is intended to help parents make better food choices for preschool children, aged 2 to 5 years—a critical time when food habits and taste preferences are established. Keeping tabs on calories is a bigger reality today than ever before, considering that nearly 15 percent of preschoolers in this country are overweight.
What you'll find by visiting the new preschool section on MyPyramid.gov is not simply a new cartoon-like version of the iconic pyramid for adults. Instead, you'll discover a comprehensive how-to guide on children's nutrition that may have you rethinking your current approach.
"We have not just provided the 'what,' we've really taken it to the next level," Wansink said, referring to the educational style of the materials. "We're showing parents exactly how you do this."
Indeed, the information on the Web site is about as concrete as you can get. If you're concerned that your child is eating too little or too much, or if you're simply not sure what counts as a serving, you can customize a pyramid to get detailed information about what and how much to feed your child based on age, gender and activity level. You'll even find kid-friendly meal and snack ideas.
Several real-life strategies are provided to help parents introduce new foods to preschoolers—a notoriously picky bunch who often stick to a beige, chicken nuggets-dominated diet. You'll find lots of tips for encouraging your child to eat a variety of vegetables, including seeing you eating and enjoying them too.
Perhaps most compelling is a section that focuses on how to talk to your preschooler about food. Unknowingly, many parents may be doing more harm than good when they coerce their kids into eating certain foods or use food as a reward, Wansink said.
In this clever section titled "phrases that help and hinder," you can learn to reframe your food discussions to be more positive. For example, instead of enforcing a clean plate rule, sample words are provided to help your child recognize when he or she is full, such as "Is your stomach still making its hungry growling noise?" Instead of using phrases that teach your child to eat for your approval or love, such as "If you do not eat one more bite, I will be mad," alternative phrases are offered to help your child try something new by pointing out the sensory qualities of food, such as "These radishes are very crunchy!"
The benefits of eating together as a family is a major focus of the initiative and ideas are offered to make family mealtime more enjoyable and less stressful, including recipes for quick, nutritious and economical meals. Sample substitutions are provided to help your preschooler eat less fat and added sugars. These "extras" can add more calories than your child needs.
After the unveiling this weekend, you can access MyPyramid for Preschoolers and related links at mypyramid.gov.
Recipe of the Day
Breakfast Pizza
This one might be fun to make with kids this weekend!
2 whole-wheat English muffins
2 free-range eggs
2 slices turkey bacon, cut into small pieces
1/3 cup low-fat mozzarella cheese, grated
4 tbsp. pizza sauce from the jar
2 tbsp. onion, minced
2 tbsp. green pepper, minced
2 tsp. olive oil
Preheat oven to 425°F. Place olive oil in sauté pan over medium heat. Add onion, green pepper and turkey bacon pieces and fry for a few minutes. Add eggs and lightly scramble.
Split and toast the English Muffins. Spread 1 tbsp. of pizza sauce on each muffin half. Spoon the scrambled egg mixture evenly on each half. Top with mozzarella cheese. Bake for 10 - 12 minutes until cheese is melted.
Quote of the Day
Without enthusiasm you are doomed to a life of mediocrity but with it you can accomplish miracles."
Og Mandino
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
Wednesday, October 22, 2008
Foods that Fight Fat & Eating Quickly Leads to Obesity
Today’s Re-Powering information – Today is a double hit with an article Jamie shared from Prevention Magazine on Foods that Fight Fat and a second excerpt on how eating fast is 3 times more likely to contribute to being over fat compared to eating slow. There’s also a great apple muffin recipe from my friend Nicole in NJ (who runs an Adventure Boot Camp in my former home town) and quote of the day.
As always you can see the day’s re-powering information on the boot camp blog page with this link or by going to www.ArgyleBootCamp.com and selecting the Blog button on the left nav bar. There is a second blog for campers to communicate, share idea’s, ask questions, unite, exchange recipes, etc. Use it to your liking. http://bootcampersblog.blogspot.com/
Prevention Magazine - Foods that help fight fat, while providing your body with wonderful nourishment!
Foods That Fight Fat Over 40
Ready to get slimmer and feel younger? Add these foods to your diet and you'll gain nutrients as well as lose pounds.
By the Editors of Prevention
Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year.
Water with lemon
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.
Plus, the phosphoric acid in soda may contribute to bone loss—and osteoporosis—by changing the acid balance in your blood.
High-fiber granola bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, R.D., adjunct professor at the University of Miami.
Ground flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
In a one-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.
Hot sauce
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin—the hormone that triggers body fat storage—were lowered by as much as 32 percent. One theory:
Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.
Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.
Salmon
Just 3 ounces of canned salmon delivers 530 IU (more than the daily
value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines and mackerel.
Provided by Prevention
End
Remember to choose the most wholesome real foods and eliminate the rest.
Article # 2. The moral of this article is eat slowly, don’t over feed and of course the same theme rings true to choose the most nourishing whole foods.
Speedy eaters seen likelier to get fat
LONDON (Reuters) - People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday.
The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world.
The World Health Organization classifies around 400 million people as obese, 20 million of them under the age of five. The condition raises the risk of diseases like type 2 diabetes and heart problems.
For their study, Hiroyasu Iso and colleagues at Osaka University asked more 3,000 Japanese volunteers aged 30 to 69 about their eating. About half of the men and a little more than half of the women said they ate until full. About 45 percent of the men and 36 percent of the women said they ate quickly.
Those who said they ate until full and ate quickly were three times more likely to be fat than people in the "not eating until full and not eating quickly" group, the researchers found.
They cited as causes both the availability of cheap food in big portions and habits like watching television while eating.
To counteract the "supra-additive effect" of speedy or glut eating among children prone to obesity, parents should encourage them to eat slowly and in calm surroundings, the study found.
(Reporting by Michael Kahn; Editing by Dan Williams)
End
Recipe of the Day
Another seasonal delicious healthy food. Yummy!
Spiced Apple Butter Bran Muffins
These muffins are dense, grainy, fruity and delicious. A double dose of apple-diced fresh and dark, spiced apple butter makes them extra moist and flavorful.
Makes 1 dozen muffins
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/2 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup unprocessed wheat bran or oat bran
1 large egg, lightly beaten
1/2 cup low-fat milk
1/2 cup spiced apple butter
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for Baking
1/4 cup canola oil
3 tablespoons molasses
1 cup finely diced peeled apple
1. Preheat oven to 375°F. Coat 12 standard 2 1/2-inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water. Set aside.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in bran.
3. Whisk egg, milk, apple butter, brown sugar (or Splenda), oil and molasses in a large bowl until blended. Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins; add them and the diced apple to the bowl. Stir until just combined. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
NUTRITION INFORMATION: Per muffin: 197 calories; 6 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 35 g carbohydrate; 4 g protein; 4 g fiber; 144 mg sodium; 221 mg potassium.
Nutrition bonus: Fiber (16% daily value).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 fat
Per muffin with Splenda: 2 Carbohydrate Servings; 187 calories, 31 g carbohydrate
TIP: Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on Defrost for about 2 minutes.
Quote of the Day:
"Most fears cannot withstand the test of careful scrutiny and analysis. When we expose our fears to the light of thoughtful examination they usually just evaporate."
Jack Canfield
As always you can see the day’s re-powering information on the boot camp blog page with this link or by going to www.ArgyleBootCamp.com and selecting the Blog button on the left nav bar. There is a second blog for campers to communicate, share idea’s, ask questions, unite, exchange recipes, etc. Use it to your liking. http://bootcampersblog.blogspot.com/
Prevention Magazine - Foods that help fight fat, while providing your body with wonderful nourishment!
Foods That Fight Fat Over 40
Ready to get slimmer and feel younger? Add these foods to your diet and you'll gain nutrients as well as lose pounds.
By the Editors of Prevention
Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year.
Water with lemon
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.
Plus, the phosphoric acid in soda may contribute to bone loss—and osteoporosis—by changing the acid balance in your blood.
High-fiber granola bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, R.D., adjunct professor at the University of Miami.
Ground flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
In a one-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.
Hot sauce
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin—the hormone that triggers body fat storage—were lowered by as much as 32 percent. One theory:
Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.
Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.
Salmon
Just 3 ounces of canned salmon delivers 530 IU (more than the daily
value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines and mackerel.
Provided by Prevention
End
Remember to choose the most wholesome real foods and eliminate the rest.
Article # 2. The moral of this article is eat slowly, don’t over feed and of course the same theme rings true to choose the most nourishing whole foods.
Speedy eaters seen likelier to get fat
LONDON (Reuters) - People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday.
The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world.
The World Health Organization classifies around 400 million people as obese, 20 million of them under the age of five. The condition raises the risk of diseases like type 2 diabetes and heart problems.
For their study, Hiroyasu Iso and colleagues at Osaka University asked more 3,000 Japanese volunteers aged 30 to 69 about their eating. About half of the men and a little more than half of the women said they ate until full. About 45 percent of the men and 36 percent of the women said they ate quickly.
Those who said they ate until full and ate quickly were three times more likely to be fat than people in the "not eating until full and not eating quickly" group, the researchers found.
They cited as causes both the availability of cheap food in big portions and habits like watching television while eating.
To counteract the "supra-additive effect" of speedy or glut eating among children prone to obesity, parents should encourage them to eat slowly and in calm surroundings, the study found.
(Reporting by Michael Kahn; Editing by Dan Williams)
End
Recipe of the Day
Another seasonal delicious healthy food. Yummy!
Spiced Apple Butter Bran Muffins
These muffins are dense, grainy, fruity and delicious. A double dose of apple-diced fresh and dark, spiced apple butter makes them extra moist and flavorful.
Makes 1 dozen muffins
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/2 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup unprocessed wheat bran or oat bran
1 large egg, lightly beaten
1/2 cup low-fat milk
1/2 cup spiced apple butter
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for Baking
1/4 cup canola oil
3 tablespoons molasses
1 cup finely diced peeled apple
1. Preheat oven to 375°F. Coat 12 standard 2 1/2-inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water. Set aside.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in bran.
3. Whisk egg, milk, apple butter, brown sugar (or Splenda), oil and molasses in a large bowl until blended. Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins; add them and the diced apple to the bowl. Stir until just combined. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
NUTRITION INFORMATION: Per muffin: 197 calories; 6 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 35 g carbohydrate; 4 g protein; 4 g fiber; 144 mg sodium; 221 mg potassium.
Nutrition bonus: Fiber (16% daily value).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 fat
Per muffin with Splenda: 2 Carbohydrate Servings; 187 calories, 31 g carbohydrate
TIP: Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on Defrost for about 2 minutes.
Quote of the Day:
"Most fears cannot withstand the test of careful scrutiny and analysis. When we expose our fears to the light of thoughtful examination they usually just evaporate."
Jack Canfield
Tuesday, October 21, 2008
Go Organic and Locally Grown
Today’s Re-Powering Information: I don’t’ think I stressed enough in this past nutrition seminar the importance of going organic. There truly is a difference in the quality and despite popular thoughts, it’s NOT more expensive to eat organic. There is a comparison at www.NaturallySavvy.com that shows the costs of eating the typical American diet compared to organic. Organic can be less. One thing I encourage is to support local farmers. There are farmers markets all around and it’s likely you drive right by them. Read the article below to find out why local is a great choice.
From the site of Dr. Mercola. . .
Locally Grown Option Best
There are several reasons why opting for locally grown produce is one of the best choices you can make. These include:
• Freshness and taste
• Wanting to keep farmland and open spaces in the community
• A desire to be close to the food source and know where it comes from
• Support of local farmers and keeping money in the community
• Increased food safety
And according to one grocery chain poll, a full 82 percent of customers said locally grown produce simply tastes better.
Not only is locally grown food tastier and healthier, but there is something about shopping for fresh foods in an open-air, social environment that just feels right. The mere act of shopping for your food in this kind of environment even tends to inspire more healthful living, as research by the Economic and Social Research Council has confirmed.
They found that people who participated in alternative food networks (which supply primarily locally grown foods), typically:
• Increased their consumption of fruits and vegetables
• Improved their cooking skills
• Improved their knowledge about food
• Changed their behaviors in relation to other goods, such as household products and clothes
If you want to experience some of these benefits first-hand, check out this list of some great resources to obtain locally grown, wholesome food that supports not only you but also the environment.
END – I have bought produce in Bartonville town square on a Saturday and they have delicious tomatoes and green beans.
I love pumpkin and this is a great time of the year to get it. I had pumpkin soup in Chicago on Tuesday night and it’s filled with nutrients and anti-oxidants –and tastes great. This may or may not be appealing to you, but I think it’s delicious and it’s healthy!
Recipe of the Day
Pumpkin Bean Burger
Ingredients
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon cooking oil
1 cup BUSH'S® Great Northern Beans, rinsed and drained
1/2 cup canned pumpkin
1/3 cup quick cooking oats
1/4 teaspoon dried sage
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
salt and pepper to taste
Sauce:
1/4 cup mayonnaise
1/4 teaspoon ground ginger
4 hamburger buns
Directions
In a large skillet, saute onion and garlic in oil until tender; set aside. Mash the beans in a large bowl. Stir in the pumpkin, oats, sage, cinnamon, nutmeg, salt and pepper. Mix in the cooked onion and garlic. Chill for at least 30 minutes. Preheat oven to 350 degrees F (175 degrees C). Shape the bean mixture into four patties. Place on a greased baking sheet. Bake in the preheated oven for 25 minutes or until golden brown, turning once. Or cook in a nonstick skillet for 4 to 6 minutes on each side or until golden brown. For sauce, combine mayonnaise and ginger. Spread sauce on the buns and fill each one with a bean burger patty.
End
Have an outrageous adventurous day!
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
From the site of Dr. Mercola. . .
Locally Grown Option Best
There are several reasons why opting for locally grown produce is one of the best choices you can make. These include:
• Freshness and taste
• Wanting to keep farmland and open spaces in the community
• A desire to be close to the food source and know where it comes from
• Support of local farmers and keeping money in the community
• Increased food safety
And according to one grocery chain poll, a full 82 percent of customers said locally grown produce simply tastes better.
Not only is locally grown food tastier and healthier, but there is something about shopping for fresh foods in an open-air, social environment that just feels right. The mere act of shopping for your food in this kind of environment even tends to inspire more healthful living, as research by the Economic and Social Research Council has confirmed.
They found that people who participated in alternative food networks (which supply primarily locally grown foods), typically:
• Increased their consumption of fruits and vegetables
• Improved their cooking skills
• Improved their knowledge about food
• Changed their behaviors in relation to other goods, such as household products and clothes
If you want to experience some of these benefits first-hand, check out this list of some great resources to obtain locally grown, wholesome food that supports not only you but also the environment.
END – I have bought produce in Bartonville town square on a Saturday and they have delicious tomatoes and green beans.
I love pumpkin and this is a great time of the year to get it. I had pumpkin soup in Chicago on Tuesday night and it’s filled with nutrients and anti-oxidants –and tastes great. This may or may not be appealing to you, but I think it’s delicious and it’s healthy!
Recipe of the Day
Pumpkin Bean Burger
Ingredients
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon cooking oil
1 cup BUSH'S® Great Northern Beans, rinsed and drained
1/2 cup canned pumpkin
1/3 cup quick cooking oats
1/4 teaspoon dried sage
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
salt and pepper to taste
Sauce:
1/4 cup mayonnaise
1/4 teaspoon ground ginger
4 hamburger buns
Directions
In a large skillet, saute onion and garlic in oil until tender; set aside. Mash the beans in a large bowl. Stir in the pumpkin, oats, sage, cinnamon, nutmeg, salt and pepper. Mix in the cooked onion and garlic. Chill for at least 30 minutes. Preheat oven to 350 degrees F (175 degrees C). Shape the bean mixture into four patties. Place on a greased baking sheet. Bake in the preheated oven for 25 minutes or until golden brown, turning once. Or cook in a nonstick skillet for 4 to 6 minutes on each side or until golden brown. For sauce, combine mayonnaise and ginger. Spread sauce on the buns and fill each one with a bean burger patty.
End
Have an outrageous adventurous day!
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Thursday, October 9, 2008
Fighting Urges, Curbing your Appetite, Positive Change
Today’s Re-Powering Information: - Today I am sharing an article from one of my friends Dr. Kara Mohr who is the countries leading authority on the behaviors of weight loss. Prevention Magazine has appointed her the countries # 1 Weight Loss Councelor and she runs an Adventure Boot Camp with her husband (and a former employee of mine from NJ) Dr. Chris Mohr who is one of the countries leading nutritionists and Under Armor sponsored advisor. In this article Kara speaks about resisting urges and getting past patterns we have established which lead to poor outcomes. The great news is that we are in control of our thoughts and actions and at any time we can create new habits and bring about amazing change. Kara helps you to identify your triggers for over eating and making destructive choices and gives you practical tips to bring about positive change.
Curb That Urge!
Kara I. Gallagher, Ph.D., FACSM
www.MohrResults.com
During the course of a day do you find yourself battling to make healthy choices? Urges are common things we all face..the urge to skip a workout, the urge to stop for fast food instead of preparing a healthy meal, the urge to snack when you are not hungry, etc. However, you do not have to be at the mercy of these urges. In fact, you can overcome these urges and gain control of your eating and exercise behaviors. There is no better time to learn how to do this then summertime. Why? Because the key to overcoming urges is to learn how to URGE SURF.
The first lesson in learning how to effectively surf is to understand how urges work. Urges can be compared to ocean waves: they start small, build in intensity and height, but once they peak, they decrease in intensity and force until they dissipate completely. In Figure 1 we see 5 different urges all with differing lengths and degrees of intensity. Let's first examine Urge 2 which is shown in red.
The urge starts out gradually and may begin as merely a passing thought. For example, you may become bored and remember you purchased a package of cookies at the store. As time continues the urge becomes stronger. At this point, you may continue to think about the cookies even though you are not hungry. The urge worsens when you imagine where the cookies are located in the kitchen, whether you should drink a class of milk with the cookies, etc. You may tell yourself, "I am really craving these cookies, I'll just have one." Whether or not you have one or more cookies will depend on a number of factors. However, the point is that what started as a mere thought, leads to a scenario where you crave (and eventually eat) cookies when you are not hungry; a behavior sure to sabotage any weight management program. So how do you handle this?
Urges will go away one of two ways: you either give in to the urge (an easy choice), or you ride the urge out (a little more difficult to do). Keep in mind that urges will go away even if you do nothing at all. However, the choices you make when you experience an urge will dictate the intensity of future urges. If you elect to give in, the urge will most likely come back, and when it does, the urge may be even stronger than it was the first time you experienced it. If you refer back to Figure 1, Urge 1 is an example of what might happen the next time a person experiences an urge to eat something when he or she isn't hungry. Notice that the intensity of the urge is greater and it lasts longer. This pattern continues making it more difficult to resist each time.
An easy way to picture this is to think of a child who is crying for candy in the grocery store. If you give in, and give the child the candy he will stop crying and you can save yourself the embarrassment of creating a scene in the store. However, the next time you are at the grocery store the child will most likely cry again, because he realizes if he cries long and hard enough you will eventually succumb to his demands. While initially giving in to the child seems like a fast and painless solution, it ultimately creates a bigger problem long-term. If you continually give in you begin to reward and shape an unwanted behavior.
The alternative is to not give in to the child who is crying, despite the temper tantrum being thrown in the check-out aisle and the judging stares by the other shoppers. By saying no, the child will learn that he can't expect candy every time he is in the grocery store, and over time, not only will he NOT create a scene, but he may even no longer ask. Notice Urges 3-5 on Figure 1. Over time, (if you do not give in) urges become weaker and occur less frequently, making it easier and easier to say 'no' to the unwanted behavior. The goal then is to ride out the urge wave using behavioral strategies (i.e. your surfing technique).
First, identify your triggers (situations, places or foods that make you want to eat when you are not hungry). These can include the following:
• Watching TV
• Keeping tempting food at home
• Having a stressful day at home or work
• Having food in your desk
• Hanging out in the kitchen
• Sitting at the dining room table after you have finished eating
• Meeting friends or coworkers for drinks
• Unpacking groceries
• Making the kids' lunches at night
Triggers are different for every person, and depending on the specific trigger the urge may be fairly weak or extremely strong. Take some time and list your personal triggers, noting specifically how strong of an urge you experience with each trigger. Then make a plan.
You have several options for overcoming urges. When creating your plan, the easiest approach is to avoid your triggers altogether. For example, if the trigger is having tempting food in the house, get rid of it or store it in a less accessible location such as the freezer. Keep food in a coworker's desk or another location. Have someone else unpack the groceries or make the kids' lunches, etc. However, sometimes you may find avoiding the trigger is impossible. All of us would probably prefer to avoid a stressful day, but that is not always within our control. In these situations then, the goal is ride the urge out, knowing it will ultimately go away.
SUBSTITUTE another activity
If you normally respond to your trigger by eating, find a substitute activity instead:
• Stressful day? Rather than grab the first thing from the vending machine, take a 5 minute break to unwind. Close your eyes, take several deep breaths, and refocus. Eating is not something that will take the stressor away, so be careful of using food in an attempt to forget the tension. Instead, use this opportunity to identify practical solutions to dealing with the stress.
• Instead of eating while watching TV, do some calisthenics or stretching exercises. If you have exercise equipment, use it.
• Catch up on your correspondence. Instead of eating when you are not hungry, email, call or write a letter to a friend.
• Drink unsweetened green tea, or chew sugarless gum while you work instead of snacking.
• Ladies, pamper yourself with a mini-manicure. If you normally snack in the evening, paint your fingernails. It makes it more difficult to snack with wet nails, and by the time your nails have dried, the urge most likely will have passed.
• Do you have photographs to organize, closets to rearrange, old clothes to pack up for charity? Use activities like these to distract you when the urge hits. The bonus is that little chores you may have been putting off finally get accomplished, and you maintain your healthful eating habits!
• Take a bath, listen to music you enjoy or leave the house and go for a walk if the urge to eat is strongest in the evening. Try to determine substitute activities that are incompatible with eating, to have the strongest chance at success.
Find an ALTERNATIVE solution
You may find that your biggest trigger is the habit of snacking when you are not hungry. For example, you snack in the evening just because, or you snack at work because you are bored, etc. Finding alternative routines can help to overcome urges you experience. To do this, you need to identify the normal routine and then disrupt it slightly.
• If you become bored or tired in the afternoon at work or home, make a list of future projects you would like to accomplish and develop 1-2 strategies for completing these. These can be personal or professional goals, but either way, goal-setting allows you to focus on the direction you are headed rather than the habits you are currently 'stuck' in.
• Instead of walking straight into the kitchen after work, go to another room. Organize your things from the day, sort through the mail, go to the computer and check e-mail, etc. Create a different routine that does not lead to snacking.
When in Doubt, DELAY!
If all else fails, delay. Tell yourself you will not act on the urge for at least 15 minutes. However, you must find some other activity to distract you. The worst way to tame an urge is to have a watch in one hand, fork in the other, staring down the chocolate cake for 15 minutes! This is a sure fire way to give right in to temptation! If in 15 minutes, you still feel like giving in, wait another 10 minutes. By waiting, not only are you riding the urge out, you also have the opportunity to reflect on whether this is really an urge you wish to give in to. You may find that you decide your commitment to healthier eating and exercise behaviors is more important than any piece of chocolate cake!
Enjoy today!
Curb That Urge!
Kara I. Gallagher, Ph.D., FACSM
www.MohrResults.com
During the course of a day do you find yourself battling to make healthy choices? Urges are common things we all face..the urge to skip a workout, the urge to stop for fast food instead of preparing a healthy meal, the urge to snack when you are not hungry, etc. However, you do not have to be at the mercy of these urges. In fact, you can overcome these urges and gain control of your eating and exercise behaviors. There is no better time to learn how to do this then summertime. Why? Because the key to overcoming urges is to learn how to URGE SURF.
The first lesson in learning how to effectively surf is to understand how urges work. Urges can be compared to ocean waves: they start small, build in intensity and height, but once they peak, they decrease in intensity and force until they dissipate completely. In Figure 1 we see 5 different urges all with differing lengths and degrees of intensity. Let's first examine Urge 2 which is shown in red.
The urge starts out gradually and may begin as merely a passing thought. For example, you may become bored and remember you purchased a package of cookies at the store. As time continues the urge becomes stronger. At this point, you may continue to think about the cookies even though you are not hungry. The urge worsens when you imagine where the cookies are located in the kitchen, whether you should drink a class of milk with the cookies, etc. You may tell yourself, "I am really craving these cookies, I'll just have one." Whether or not you have one or more cookies will depend on a number of factors. However, the point is that what started as a mere thought, leads to a scenario where you crave (and eventually eat) cookies when you are not hungry; a behavior sure to sabotage any weight management program. So how do you handle this?
Urges will go away one of two ways: you either give in to the urge (an easy choice), or you ride the urge out (a little more difficult to do). Keep in mind that urges will go away even if you do nothing at all. However, the choices you make when you experience an urge will dictate the intensity of future urges. If you elect to give in, the urge will most likely come back, and when it does, the urge may be even stronger than it was the first time you experienced it. If you refer back to Figure 1, Urge 1 is an example of what might happen the next time a person experiences an urge to eat something when he or she isn't hungry. Notice that the intensity of the urge is greater and it lasts longer. This pattern continues making it more difficult to resist each time.
An easy way to picture this is to think of a child who is crying for candy in the grocery store. If you give in, and give the child the candy he will stop crying and you can save yourself the embarrassment of creating a scene in the store. However, the next time you are at the grocery store the child will most likely cry again, because he realizes if he cries long and hard enough you will eventually succumb to his demands. While initially giving in to the child seems like a fast and painless solution, it ultimately creates a bigger problem long-term. If you continually give in you begin to reward and shape an unwanted behavior.
The alternative is to not give in to the child who is crying, despite the temper tantrum being thrown in the check-out aisle and the judging stares by the other shoppers. By saying no, the child will learn that he can't expect candy every time he is in the grocery store, and over time, not only will he NOT create a scene, but he may even no longer ask. Notice Urges 3-5 on Figure 1. Over time, (if you do not give in) urges become weaker and occur less frequently, making it easier and easier to say 'no' to the unwanted behavior. The goal then is to ride out the urge wave using behavioral strategies (i.e. your surfing technique).
First, identify your triggers (situations, places or foods that make you want to eat when you are not hungry). These can include the following:
• Watching TV
• Keeping tempting food at home
• Having a stressful day at home or work
• Having food in your desk
• Hanging out in the kitchen
• Sitting at the dining room table after you have finished eating
• Meeting friends or coworkers for drinks
• Unpacking groceries
• Making the kids' lunches at night
Triggers are different for every person, and depending on the specific trigger the urge may be fairly weak or extremely strong. Take some time and list your personal triggers, noting specifically how strong of an urge you experience with each trigger. Then make a plan.
You have several options for overcoming urges. When creating your plan, the easiest approach is to avoid your triggers altogether. For example, if the trigger is having tempting food in the house, get rid of it or store it in a less accessible location such as the freezer. Keep food in a coworker's desk or another location. Have someone else unpack the groceries or make the kids' lunches, etc. However, sometimes you may find avoiding the trigger is impossible. All of us would probably prefer to avoid a stressful day, but that is not always within our control. In these situations then, the goal is ride the urge out, knowing it will ultimately go away.
SUBSTITUTE another activity
If you normally respond to your trigger by eating, find a substitute activity instead:
• Stressful day? Rather than grab the first thing from the vending machine, take a 5 minute break to unwind. Close your eyes, take several deep breaths, and refocus. Eating is not something that will take the stressor away, so be careful of using food in an attempt to forget the tension. Instead, use this opportunity to identify practical solutions to dealing with the stress.
• Instead of eating while watching TV, do some calisthenics or stretching exercises. If you have exercise equipment, use it.
• Catch up on your correspondence. Instead of eating when you are not hungry, email, call or write a letter to a friend.
• Drink unsweetened green tea, or chew sugarless gum while you work instead of snacking.
• Ladies, pamper yourself with a mini-manicure. If you normally snack in the evening, paint your fingernails. It makes it more difficult to snack with wet nails, and by the time your nails have dried, the urge most likely will have passed.
• Do you have photographs to organize, closets to rearrange, old clothes to pack up for charity? Use activities like these to distract you when the urge hits. The bonus is that little chores you may have been putting off finally get accomplished, and you maintain your healthful eating habits!
• Take a bath, listen to music you enjoy or leave the house and go for a walk if the urge to eat is strongest in the evening. Try to determine substitute activities that are incompatible with eating, to have the strongest chance at success.
Find an ALTERNATIVE solution
You may find that your biggest trigger is the habit of snacking when you are not hungry. For example, you snack in the evening just because, or you snack at work because you are bored, etc. Finding alternative routines can help to overcome urges you experience. To do this, you need to identify the normal routine and then disrupt it slightly.
• If you become bored or tired in the afternoon at work or home, make a list of future projects you would like to accomplish and develop 1-2 strategies for completing these. These can be personal or professional goals, but either way, goal-setting allows you to focus on the direction you are headed rather than the habits you are currently 'stuck' in.
• Instead of walking straight into the kitchen after work, go to another room. Organize your things from the day, sort through the mail, go to the computer and check e-mail, etc. Create a different routine that does not lead to snacking.
When in Doubt, DELAY!
If all else fails, delay. Tell yourself you will not act on the urge for at least 15 minutes. However, you must find some other activity to distract you. The worst way to tame an urge is to have a watch in one hand, fork in the other, staring down the chocolate cake for 15 minutes! This is a sure fire way to give right in to temptation! If in 15 minutes, you still feel like giving in, wait another 10 minutes. By waiting, not only are you riding the urge out, you also have the opportunity to reflect on whether this is really an urge you wish to give in to. You may find that you decide your commitment to healthier eating and exercise behaviors is more important than any piece of chocolate cake!
Enjoy today!
Subscribe to:
Posts (Atom)