Hello Everyone!
As I mentioned in a prior post, my entries would be few and far between because I needed to concentrate on a new path in my life ... getting my masters degree in business. I'm now halfway through my MBA program - and I'm still alive! Whew! :-)
This year has been full of changes - professionally, personally, and even in the area of fitness. A year ago, my life shifted dramatically from an active daily routine to almost totally sedentary. I started a new "desk job" a year ago and began my graduate coursework simultaneously. Bam! Talk about going from active to sedentary? I work at a desk from 7 a.m. to 4 p.m., spend three hours sitting in a car in the late afternoon/early evening while driving my children to their school commitments, read my textbooks every spare second I can grab, then plop myself down at a desk at 9 p.m. to study until midnight. I get the joy of then waking up and doing it all over again the next day. Add personal stress into the mix, and it's a recipe for fitness and health disaster!
Some of you experience similar lifestyles. I think of truck drivers who do nothing but sit for hours and hours, or people like me who work all day and take classes at night. Nothing we do will change the sedentary nature of our work - it's what we're given at the moment.
So what have I done for my health in the midst of this new sedentary lifestyle? First, I've worked hard to keep my nutrition in order. I continue to load my refrigerator with healthy snacks and foods so that if I give in to mindless munching while studying, I don't do too much damage!
I have remained diligent in my exercise. It's still my catharsis. It's the thing that allows a constructive and healthy outlet to all the stress that gets locked up inside me. But I will warn you - doing an hour of exercise a day does NOT offset 23 hours of sitting. It just doesn't. Sorry, but true.
And that is one of my revelations (thank God we're never too old to learn!) Our bodies weren't designed to be lumps on logs. We were made to move. Think about the history of the human population and how they lived - they moved and worked to survive. My youngest daughter is the one who struggles with being active. She'd rather be inside laying on the comfy couch with a book than playing a game of PIG outside at the basketball hoop! I told her that the new motto throughout our day will be: MOVE. ("I like to move it, move it. You like to move it, move it. We like to....MOVE IT! :"- courtesy of the movie Madagascar!)
For me personally, this means thinking of ways in which I consciously put my body in motion. Instead of collecting items throughout the day to carry up the stairs once (even though that IS efficient!), I carry each item upstairs whenever the need arises. I make an effort to stand in the evening whenever possible. Instead of sitting at the table working on my laptop, I place the laptop at my kitchen island and stand while I do computer work. If we have a movie night, I spend an hour of the movie moving (walking in place, stepping up and down on my aerobic step, etc.) and always fold laundry standing.
These are minor ways in which I can get my body in motion to offset the times I'm forced to be sedentary. Because as I mentioned, jumping on a treadmill for an hour cannot possibly compensate for 23 hours on my duff.... so creative thinking and planning must be involved!
I'm still in shape - and working every day to be mindful of ways to live a life of health.
Saturday, November 6, 2010
Saturday, January 30, 2010
Variety May NOT Be the Spice of Life for Weight Loss!
According to Dr. Mehmet Oz (yes, of Oprah fame), eating the same meal once daily may very well HELP you lose weight. That's right. He claims that people who choose the same meal (say for lunch), lose more weight than those who shoot for variety in their meals!
That’s Fit website quotes Dr. Oz as saying “By decreasing the variety of foods you eat throughout the day, you'll decrease the chance for the hedonistic rampages that can be so dangerous."
Hmmm. So if you limit your choices, weight loss (or staying on track) is easier! Dr. Oz recommends choosing a healthy dish you like, and sticking with it. For example, if you really like grilled chicken Asian salad or veggie wraps, then use those as standard lunches.
My recommendation: If you’re afraid you’re going to get bored, don’t be! Simply tweak the meal! For example, switch up the ingredients you include in your salad. You might add different greens, water chestnuts, sesame seeds or apple chunks, or change the chicken to salmon…you get the idea.
In general, I try to eat a larger lunch and a much smaller dinner. My dinner meal is the one I keep relatively "the same" a few nights per week. My standby dinner is a whole wheat tortilla layered with beans, corn, and light cheese served with a small salad or fruit. I know that if I'm running and gunning, I have a meal I can count on to be healthy, quick, and easy. It takes the guesswork out of a lot of nights! And if I got bored with it, I simply change up the style of beans or the veggies I include. So in my experience, what Dr. Oz says is true! I think keeping the same meal a few days a week has helped me stay on track because I don't have to grocery shop for lots of different meals, I don't have to spend lots of time in the kitchen learning new recipes, and I can rush home with 10 minutes to spare before having to drive a child to a practice and still have a healthy meal ready without stress of “What do I fix now?”
The That’s Fit article also points out this no-brainer: “Bonus: Just as you plan your lunches, plan your snacks too and keep small containers of baby carrots, celery sticks, apple slices, nuts or dried fruit on hand to counter that mid-afternoon urge to hit the vending machine. ‘You're more likely to avoid unhealthy snacking temptations if you've planned ahead,’ says Dr. Oz.”
Ah, yes. The middle drawer in my office desk is my fruit/veggie/nut drawer! I load it up at the beginning of the week and raid it instead of the candy basket in my boss’s office!
You can do it, too! Plan ahead today.
That’s Fit website quotes Dr. Oz as saying “By decreasing the variety of foods you eat throughout the day, you'll decrease the chance for the hedonistic rampages that can be so dangerous."
Hmmm. So if you limit your choices, weight loss (or staying on track) is easier! Dr. Oz recommends choosing a healthy dish you like, and sticking with it. For example, if you really like grilled chicken Asian salad or veggie wraps, then use those as standard lunches.
My recommendation: If you’re afraid you’re going to get bored, don’t be! Simply tweak the meal! For example, switch up the ingredients you include in your salad. You might add different greens, water chestnuts, sesame seeds or apple chunks, or change the chicken to salmon…you get the idea.
In general, I try to eat a larger lunch and a much smaller dinner. My dinner meal is the one I keep relatively "the same" a few nights per week. My standby dinner is a whole wheat tortilla layered with beans, corn, and light cheese served with a small salad or fruit. I know that if I'm running and gunning, I have a meal I can count on to be healthy, quick, and easy. It takes the guesswork out of a lot of nights! And if I got bored with it, I simply change up the style of beans or the veggies I include. So in my experience, what Dr. Oz says is true! I think keeping the same meal a few days a week has helped me stay on track because I don't have to grocery shop for lots of different meals, I don't have to spend lots of time in the kitchen learning new recipes, and I can rush home with 10 minutes to spare before having to drive a child to a practice and still have a healthy meal ready without stress of “What do I fix now?”
The That’s Fit article also points out this no-brainer: “Bonus: Just as you plan your lunches, plan your snacks too and keep small containers of baby carrots, celery sticks, apple slices, nuts or dried fruit on hand to counter that mid-afternoon urge to hit the vending machine. ‘You're more likely to avoid unhealthy snacking temptations if you've planned ahead,’ says Dr. Oz.”
Ah, yes. The middle drawer in my office desk is my fruit/veggie/nut drawer! I load it up at the beginning of the week and raid it instead of the candy basket in my boss’s office!
You can do it, too! Plan ahead today.
Sunday, January 24, 2010
Race Calendar 2010
There's nothing like signing up for a race to force you into getting into shape and running! If you've been interested in jogging, but haven't had the guts, this is a way to give yourself a few months to train and prepare.
The Triple Cities Running Club posts an annual list of races in our vicinity. You can check out the list, choose a 5K race a few months out, and register. Voila! This way, you're committed to a date, and believe me, that's an incredible incentive!
Don't know how to begin training? It's EASY. Click here to read Coolrunning.com's article entitled: "The Couch-to-5K Running Plan." Then check out all the races in our vicinity - they're listed by month so you can target WHEN you think you'll be ready to experience a race.
See you at the finish line!
The Triple Cities Running Club posts an annual list of races in our vicinity. You can check out the list, choose a 5K race a few months out, and register. Voila! This way, you're committed to a date, and believe me, that's an incredible incentive!
Don't know how to begin training? It's EASY. Click here to read Coolrunning.com's article entitled: "The Couch-to-5K Running Plan." Then check out all the races in our vicinity - they're listed by month so you can target WHEN you think you'll be ready to experience a race.
See you at the finish line!
Diligence Guarantees Fitness Results
So many of life's disciplines are intertwined ... what one learns in one area of life can easily transfer to another.
Being diligent is just one of those. Whether it's remaining on top of your finances, being consistent with your parenting, committed to investing into your retirement account, staying on top of your car's maintenance, or dieting and exercise, if you slack off for even a little while, you'll feel the consequences. Lack of diligence will show itself evident.
I have a friend who faithfully monitors her bank account daily - in fact, several times a day! She likes to know how much is in her account, which checks have cleared and when automatic payments/automatic deposits have been posted. Not only does she check her accounts frequently, she uses Quicken to track her expenses so she can know if she's over or under her budget and how her savings plan is stacking up. Let me tell you ... she's great at saving! Why? Because she's diligent in watching what she spends, how she spends, where her money goes, etc. I know for me, once I take my eyes off my own budget, I spend more. When you pay less attention, or are less diligent, then a laxness occurs that allows more variance in the outcome you want!
We've all heard stories of people who lost 50 pounds, then a year or two later, they've gained it all back again. It took diligence to lose the weight in the first place ... and it took lack of diligence to gain it back.
For four years, I have been diligent in getting some form of exercise six days per week - and I mean diligent. To the point there were nights I was on my elliptical machine at 10:30 p.m. because I couldn't fit it in during earlier hours. But it was that kind of diligence and dedication that whipped my out-of-shape body into shape! When you're overweight and far from being fit, a simple stroll a few days a week just won't cut it. Trust me, I know!
HOWEVER, the past few months have been very difficult to fit in the level of exercise I'm used to. I won't give you my excuses (because that's all they are when you get down to it!), but suffice it to say I didn't exert due diligence in fitting enough exercise into my daily life. Hand in hand with getting lax in the amount of exercise, is the laxness in the foods I allowed myself. Granted, I'm catching myself before I go back to the dark side (my fat days), but yes, I feel some consequences to not being as diligent. My jeans are tighter, I'm more winded when I try to run longer distances and I don't feel as strong in my upper body. I don't feel as good about my health. It's a direct correlation!
The answer? To remain diligent with those things that are important to you! I'm a firm believer that EVERYONE finds time, or the money, to invest in that which they think is important!! We just do. If it's weight loss and better health you want, laxness will keep the outcome you want out of reach, while diligence will guarantee results!
For me, I don't want to go back to the dark side. Diligence with exercise and diet WILL reflect itself in my health and fitness. I know what I have to do. :-)
Being diligent is just one of those. Whether it's remaining on top of your finances, being consistent with your parenting, committed to investing into your retirement account, staying on top of your car's maintenance, or dieting and exercise, if you slack off for even a little while, you'll feel the consequences. Lack of diligence will show itself evident.
I have a friend who faithfully monitors her bank account daily - in fact, several times a day! She likes to know how much is in her account, which checks have cleared and when automatic payments/automatic deposits have been posted. Not only does she check her accounts frequently, she uses Quicken to track her expenses so she can know if she's over or under her budget and how her savings plan is stacking up. Let me tell you ... she's great at saving! Why? Because she's diligent in watching what she spends, how she spends, where her money goes, etc. I know for me, once I take my eyes off my own budget, I spend more. When you pay less attention, or are less diligent, then a laxness occurs that allows more variance in the outcome you want!
We've all heard stories of people who lost 50 pounds, then a year or two later, they've gained it all back again. It took diligence to lose the weight in the first place ... and it took lack of diligence to gain it back.
For four years, I have been diligent in getting some form of exercise six days per week - and I mean diligent. To the point there were nights I was on my elliptical machine at 10:30 p.m. because I couldn't fit it in during earlier hours. But it was that kind of diligence and dedication that whipped my out-of-shape body into shape! When you're overweight and far from being fit, a simple stroll a few days a week just won't cut it. Trust me, I know!
HOWEVER, the past few months have been very difficult to fit in the level of exercise I'm used to. I won't give you my excuses (because that's all they are when you get down to it!), but suffice it to say I didn't exert due diligence in fitting enough exercise into my daily life. Hand in hand with getting lax in the amount of exercise, is the laxness in the foods I allowed myself. Granted, I'm catching myself before I go back to the dark side (my fat days), but yes, I feel some consequences to not being as diligent. My jeans are tighter, I'm more winded when I try to run longer distances and I don't feel as strong in my upper body. I don't feel as good about my health. It's a direct correlation!
The answer? To remain diligent with those things that are important to you! I'm a firm believer that EVERYONE finds time, or the money, to invest in that which they think is important!! We just do. If it's weight loss and better health you want, laxness will keep the outcome you want out of reach, while diligence will guarantee results!
For me, I don't want to go back to the dark side. Diligence with exercise and diet WILL reflect itself in my health and fitness. I know what I have to do. :-)
Monday, January 18, 2010
One Easy Tweak Can Indeed Lead to Weight Loss!
If you've been with me for a while, you know I'm a proponent of making small lifestyle changes over a period of time...that slow and steady wins the race! I know that in my own health journey, I made only two initial changes in my lifestyle - and those two changes resulted in a 40 pound weight loss over 6 months - and that weight has been kept off for four years! I began exercising 60 minutes every day, and I cut white flour out of my diet. Those two simple modifications ended up being more significant than I could have imagined! Instead of changing 20 different things in my diet or exercise (which we tend to do when we're thinking of losing weight - we try to revamp EVERYTHING), I focused on two changes, making it simple and not overwhelming.
I came across an article on MSNBC.com entitled, "Ten Ways to Drop a Size in 2010". But it wasn't the title that grabbed me...it was the subtitle: "Make one easy tweak a week to quadruple your weight loss."
Ah, making an "easy tweak." Now this I like. Little changes. Little changes are not intimidating, they're easier to stick with, and it's much more doable than 20 changes at once!
Click here to read the article and see if maybe one of these "tweaks" might be for you!
I came across an article on MSNBC.com entitled, "Ten Ways to Drop a Size in 2010". But it wasn't the title that grabbed me...it was the subtitle: "Make one easy tweak a week to quadruple your weight loss."
Ah, making an "easy tweak." Now this I like. Little changes. Little changes are not intimidating, they're easier to stick with, and it's much more doable than 20 changes at once!
Click here to read the article and see if maybe one of these "tweaks" might be for you!
Sunday, January 10, 2010
Handbook 2010
I usually don't publish something unless I can give credit to the author - but I'm going to make an exception in this case. My sister sent me an e-mail entitled "Handbook 2010" and I thought it was worth posting! And if you've already seen it, it's worth a reread! So, here's to a healthier you in 2010.....
HANDBOOK 2010
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray, pray often and give thanks.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours.
10. Take a 30 minute walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others... You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do.. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often.
26. Each day give or do something good to/for/with others.
27. Forgive everyone for everything.
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing! Integrity is not what you "believe" it is defined by how you live your life!!!
33. Get rid of anything that isn't useful, beautiful or joyful. Your character is defined by the company you keep, what type of friends are in your core circle, are they assets or liabilities?
34. GOD heals everything.
35. However good or bad a situation is, it will change...
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come...
38. When you awake in the morning, thank GOD for it.
HANDBOOK 2010
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray, pray often and give thanks.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours.
10. Take a 30 minute walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others... You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do.. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often.
26. Each day give or do something good to/for/with others.
27. Forgive everyone for everything.
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing! Integrity is not what you "believe" it is defined by how you live your life!!!
33. Get rid of anything that isn't useful, beautiful or joyful. Your character is defined by the company you keep, what type of friends are in your core circle, are they assets or liabilities?
34. GOD heals everything.
35. However good or bad a situation is, it will change...
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come...
38. When you awake in the morning, thank GOD for it.
Thursday, January 7, 2010
Junk Food Makeovers
It's really not rocket science - the idea of taking a food that you love and giving it a "healthy tweak!" But sometimes fresh ideas for alternatives to our favorites is all we need to re-energize us and help us make better efforts at substitutions and healthy choices.
Joy Bauer, nutritionist (featured on NBC's Today show) and author, recently shared five kid-friendly alternatives to not so weight-friendly meals. But don't be fooled. These alternatives aren't just for kids! So whether you're seeking fresh ideas for you OR your loved ones, check out:
http://today.msnbc.msn.com/id/34753673/ns/today-today_health/
Joy Bauer, nutritionist (featured on NBC's Today show) and author, recently shared five kid-friendly alternatives to not so weight-friendly meals. But don't be fooled. These alternatives aren't just for kids! So whether you're seeking fresh ideas for you OR your loved ones, check out:
http://today.msnbc.msn.com/id/34753673/ns/today-today_health/
Sunday, January 3, 2010
Resistance to Change/Patterned Responses
Who would have thought that one of my MBA courses would correlate to weight loss?! But lo and behold, like many things in life, lessons learned in one area of life can transfer to other areas.
This particular business class was covering the topic of performing periodic audits within a company to evaluate strengths, weaknesses and any areas needing improvement. Sounds reasonable and intuitive, right? But just like how driving a four-wheel drive SUV in the winter can give you a false sense of security, so, too, can audits. Dr. Barry Eisenberg, assistant professor in the MBA program at Empire State College, was quick to point out that audits, or evaluations, aren't enough. Even changing your mindset to embrace what an audit reveals, isn't enough! Hang on...
Get where I'm going yet?
Many of you are embarking on New Year's resolutions. You've evaluated whatever "health" or "fitness" weaknesses you may have in your life, you've pinpointed areas that need improvement... and you might be feeling really good that you've realized these things about your fitness.
I've always said that the weight-loss battle, or ANY battle in life, begins in the mind. Truly! But let's take this a step further. The following will take some processing - but once you get it, it can be life changing! The long and short of it is that while making a fitness commitment might feel good and have you pumped up with enthusiasm, if the change is ONLY attitudinal, without behavioral change to back it up, then you're maintaining the status quo in your life - keeping to what you know and what is comfortable. No true change can occur in this case. Here are words of wisdom from Professor Eisenberg (emphasis mine):
It’s easy to say that we resist change. We all know that. But we should not underestimate the degree to which this is true. We tend to accept or pursue change when the perception of the reward exceeds the perception of the effort that goes into achieving it. But systems theory (and for those interested, the second law of thermodynamics) posits that systems – groups, organizations – and people bend back toward the mean, that is, they seek homeostasis. That is one explanation for why we tend to repeat behavior when it appears ill-advised or when it produces the same results, notwithstanding how dissatisfying or frustrating those results may be.
(Prof. Eisenberg goes on to discuss organizations and their tendency to want stability by remaining the same):
But stability is a powerful human and organizational force. You have been discussing ways of resisting that force in order to engage yourselves in ongoing audits. The tools and awareness this program will provide will fortify your capability to achieve that objective. But so too will an awareness of how easily trapped we become by our patterned responses and how our organizations are motivated by the natural tendency to maintain things as they are.
(Prof. Eisenberg then discusses a hospital that tried to initiate changes according to JCAHO requirements)....
The point is that the hospital believed it conducted an audit and made the necessary changes. Rather, what really occurred is that they absorbed relatively minor changes into their existing structure, culture, and set of rules. Could we say they deluded themselves into believing they made change?
(OKAY WAKE UP - THIS NEXT PARAGRAPH SHOULD GRAB YOU!)
It’s not unusual for us to believe we are making change…and we even convince ourselves of it, when, in fact, change on the required order of magnitude has not occurred. Consider the smoker who declares he is quitting the habit. Once such a declaration has occurred, the person may come to believe that he has engaged in change. That is, the declaration itself is believed to constitute some measure of change. Why? Because the commitment represents some version of change. The commitment was not there one day, and the next day it was. Presto! Change. Even if the deadline comes and goes, the commitment remains with the person. In fact, if actually quitting the habit is too difficult, the person may go through in series of activities to help bring about the behavior change…nicotine patches, hypnotism, classes, etc. What sustains the person is that change did occur; however, it occurred attitudinally, not behaviorally. Yet, the person may cope with the dissonance of not actually quitting by coming to believe that the commitment to quit represents a change of sufficient magnitude. Sure, we may call this rationalizing. But it’s a very powerful psychological mechanism for resisting change. ... When we consider how continuous improvement can occur, it’s important to be mindful of the tendency to resist change so that we are more prepared to embrace it.
This particular business class was covering the topic of performing periodic audits within a company to evaluate strengths, weaknesses and any areas needing improvement. Sounds reasonable and intuitive, right? But just like how driving a four-wheel drive SUV in the winter can give you a false sense of security, so, too, can audits. Dr. Barry Eisenberg, assistant professor in the MBA program at Empire State College, was quick to point out that audits, or evaluations, aren't enough. Even changing your mindset to embrace what an audit reveals, isn't enough! Hang on...
Get where I'm going yet?
Many of you are embarking on New Year's resolutions. You've evaluated whatever "health" or "fitness" weaknesses you may have in your life, you've pinpointed areas that need improvement... and you might be feeling really good that you've realized these things about your fitness.
I've always said that the weight-loss battle, or ANY battle in life, begins in the mind. Truly! But let's take this a step further. The following will take some processing - but once you get it, it can be life changing! The long and short of it is that while making a fitness commitment might feel good and have you pumped up with enthusiasm, if the change is ONLY attitudinal, without behavioral change to back it up, then you're maintaining the status quo in your life - keeping to what you know and what is comfortable. No true change can occur in this case. Here are words of wisdom from Professor Eisenberg (emphasis mine):
It’s easy to say that we resist change. We all know that. But we should not underestimate the degree to which this is true. We tend to accept or pursue change when the perception of the reward exceeds the perception of the effort that goes into achieving it. But systems theory (and for those interested, the second law of thermodynamics) posits that systems – groups, organizations – and people bend back toward the mean, that is, they seek homeostasis. That is one explanation for why we tend to repeat behavior when it appears ill-advised or when it produces the same results, notwithstanding how dissatisfying or frustrating those results may be.
(Prof. Eisenberg goes on to discuss organizations and their tendency to want stability by remaining the same):
But stability is a powerful human and organizational force. You have been discussing ways of resisting that force in order to engage yourselves in ongoing audits. The tools and awareness this program will provide will fortify your capability to achieve that objective. But so too will an awareness of how easily trapped we become by our patterned responses and how our organizations are motivated by the natural tendency to maintain things as they are.
(Prof. Eisenberg then discusses a hospital that tried to initiate changes according to JCAHO requirements)....
The point is that the hospital believed it conducted an audit and made the necessary changes. Rather, what really occurred is that they absorbed relatively minor changes into their existing structure, culture, and set of rules. Could we say they deluded themselves into believing they made change?
(OKAY WAKE UP - THIS NEXT PARAGRAPH SHOULD GRAB YOU!)
It’s not unusual for us to believe we are making change…and we even convince ourselves of it, when, in fact, change on the required order of magnitude has not occurred. Consider the smoker who declares he is quitting the habit. Once such a declaration has occurred, the person may come to believe that he has engaged in change. That is, the declaration itself is believed to constitute some measure of change. Why? Because the commitment represents some version of change. The commitment was not there one day, and the next day it was. Presto! Change. Even if the deadline comes and goes, the commitment remains with the person. In fact, if actually quitting the habit is too difficult, the person may go through in series of activities to help bring about the behavior change…nicotine patches, hypnotism, classes, etc. What sustains the person is that change did occur; however, it occurred attitudinally, not behaviorally. Yet, the person may cope with the dissonance of not actually quitting by coming to believe that the commitment to quit represents a change of sufficient magnitude. Sure, we may call this rationalizing. But it’s a very powerful psychological mechanism for resisting change. ... When we consider how continuous improvement can occur, it’s important to be mindful of the tendency to resist change so that we are more prepared to embrace it.
Thursday, December 31, 2009
A Low-Cal Drink for New Year's Eve
For those of you prone to welcoming the New Year with alcohol, don't blow your calorie intake with high calorie drinks - and all the ensuing snacks!
First, let me caution you to drink responsibly! Nuff said!
Second, you KNOW the drill. Choose diet soda for your mixed drinks. Stay away from full calorie beers and high-sugar drinks. Everything in MODERATION.
Let me share a yummy martini recipe - and low cal to boot - from fitnessmagazine.com!
Low-Calorie Drink Recipes
Pomegranate Martinis (orange and apple, too)
Start to Finish: 10 minutes Makes: 8 servings
1/2 of a medium orange, cut into wedges
Sugar1 1/2 cups vodka or gin
1/3 cup pomegranate syrup (grenadine)
3 tablespoons dry vermouth
Ice cubes
Small pomegranates (optional)
1. Rub orange wedges around rims of 8 martini glasses. Invert glasses into a dish of sugar to coat rims; set glasses aside. In a small pitcher, combine the vodka, pomegranate syrup, and vermouth. Place ice cubes in a martini shaker. For each drink, add 1/4 cup of the syrup mixture; shake. Strain into one of the prepared martini glasses. Garnish with a small pomegranate, if desired.
Nutrition Information per serving: 146 calories, 0g protein, 11g carbohydrate, 0g fat (0g saturated), 0g fiber
Orange Martinis: Prepare as above, except use 3 tablespoons frozen orange juice concentrate, thawed, in place of the syrup. Omit garnish.
Apple Martinis: Prepare as above except use 1/3 cup frozen apple juice concentrate, thawed, in place of the syrup. Garnish with fresh orange peel curls.
Happy New Year 2010!
Wednesday, December 2, 2009
Yay, a Treadmill!
Hello everyone,
Thanks for bearing with my sporadic posts! In case you didn't know, I'm pursuing my MBA degree and so my posts are much fewer during semesters due to my course load, working full time, and managing a family.
And while my time to post is much less, my passion for health is unchanged! Some of you know that I debated about buying a treadmill last year, and chose a membership at a local health club instead.
Well, I bit the bullet and bought a treadmill this week! I'm so pumped about it. It's my investment in our family's health. My daughter and I are diligent about exercise - and running. We run outdoors in good weather and daylight, and indoors on treadmills during inclement weather or evening hours.
My membership at the fitness club ran out at the end of November. What to do??? I could renew it for about $200. That's my membership only. If I wanted to make a family membership, we're talking a lot more money. So I put the idea of a treadmill up for debate again. I know for a fact that my daughter and I will use it faithfully, and I'm confident that my other children will as well.... With my MBA course load, I'm finding that I can't find the time to run until late in the evening - and I WON'T run in the dark. (That's another story!)
I already have an elliptical machine in my basement. I use that on days I take a break from running. I obviously have a flight of stairs into the basement - they're my "stairmaster" (my kids HATE that I run those stairs - ha!). And now I have the treadmill. I went down at 10:00 p.m. tonight and ran 3 miles and walked 1.5 miles. Yeehaw. And I didn't have to drive 15 minutes to the club and 15 minutes back home. I LOVE IT! Running is my number one choice of drug. Um, exercise! :-)
I refuse to let the busyness of life get in the way of my health. I've been overweight and out of shape before....and I don't want to go back. Living with energy and vitality is well worth the effort.
Maybe you don't have the funds for a treadmill, or an elliptical, or any other machine. That's not the point. What I hope to communicate is that you can find ways to integrate exercise in your life. It's not how much you spend (look at my "stairmaster" steps!) - it's that you don't allow excuses to keep you from pursuing good health! While a treadmill is what I chose as the instrument to continue my exercise in the circumstances of MY life right now, yours might be something else. Maybe you NEED a fitness club membership to give you accountability. Maybe exercise DVDs work better for you so you can follow someone else's lead in the privacy of your home. Or maybe home equipment is what will energize you and keep you on track. Whatever. But please don't let the busyness of life stop you from keeping your body strong and healthy.
You're worth it - and I'm sure your loved ones think so, too! You CAN do it.
Thanks for bearing with my sporadic posts! In case you didn't know, I'm pursuing my MBA degree and so my posts are much fewer during semesters due to my course load, working full time, and managing a family.
And while my time to post is much less, my passion for health is unchanged! Some of you know that I debated about buying a treadmill last year, and chose a membership at a local health club instead.
Well, I bit the bullet and bought a treadmill this week! I'm so pumped about it. It's my investment in our family's health. My daughter and I are diligent about exercise - and running. We run outdoors in good weather and daylight, and indoors on treadmills during inclement weather or evening hours.
My membership at the fitness club ran out at the end of November. What to do??? I could renew it for about $200. That's my membership only. If I wanted to make a family membership, we're talking a lot more money. So I put the idea of a treadmill up for debate again. I know for a fact that my daughter and I will use it faithfully, and I'm confident that my other children will as well.... With my MBA course load, I'm finding that I can't find the time to run until late in the evening - and I WON'T run in the dark. (That's another story!)
I already have an elliptical machine in my basement. I use that on days I take a break from running. I obviously have a flight of stairs into the basement - they're my "stairmaster" (my kids HATE that I run those stairs - ha!). And now I have the treadmill. I went down at 10:00 p.m. tonight and ran 3 miles and walked 1.5 miles. Yeehaw. And I didn't have to drive 15 minutes to the club and 15 minutes back home. I LOVE IT! Running is my number one choice of drug. Um, exercise! :-)
I refuse to let the busyness of life get in the way of my health. I've been overweight and out of shape before....and I don't want to go back. Living with energy and vitality is well worth the effort.
Maybe you don't have the funds for a treadmill, or an elliptical, or any other machine. That's not the point. What I hope to communicate is that you can find ways to integrate exercise in your life. It's not how much you spend (look at my "stairmaster" steps!) - it's that you don't allow excuses to keep you from pursuing good health! While a treadmill is what I chose as the instrument to continue my exercise in the circumstances of MY life right now, yours might be something else. Maybe you NEED a fitness club membership to give you accountability. Maybe exercise DVDs work better for you so you can follow someone else's lead in the privacy of your home. Or maybe home equipment is what will energize you and keep you on track. Whatever. But please don't let the busyness of life stop you from keeping your body strong and healthy.
You're worth it - and I'm sure your loved ones think so, too! You CAN do it.
Sunday, October 4, 2009
Teaching Kids to Eat Green
I absolutely LOVE this idea! This is a pilot program in NYC where students spend time in a garden planting their own plants. I know kids in our area get the opportunity in school to do the same thing. They reap and sow - and feel the intense pleasure of both. But not only do these kids get to harvest what they grow, they're also given lessons on how to prepare the food, too! They get to taste test and experiment.
Care to guess whether they enjoy vegetables more now?
How about adults trying this, too?! If you don't have access to your own garden, you can either plant in pots, or rent a plot of ground from a farmer or a food coop. You just might surprise yourself with how much more you eat of this food group than before!
Care to guess whether they enjoy vegetables more now?
How about adults trying this, too?! If you don't have access to your own garden, you can either plant in pots, or rent a plot of ground from a farmer or a food coop. You just might surprise yourself with how much more you eat of this food group than before!
Visit msnbc.com for Breaking News, World News, and News about the Economy
Tuesday, September 29, 2009
Break Your Weight-Loss Goals Into Manageable Chunks
I watched my teenager stuff her mouth so full of food, I was afraid she'd choke! Her cheeks were so packed that she could hardly chew! While it was funny, and we had a good laugh at her expense, it reminded me of goals. For this blog, we're talking weight loss and fitness goals. But goals are goals, regardless the subject area!
You see, a goal can seem huge, overwhelming, daunting and nearly impossible. We can psyche ourselves out and feel as if what we want to achieve is impossible. We might begin to wonder if we've bitten off more than we can chew. Yes, I think my analogy is becoming clear...
I'm currently a mother of many children, working a full-time job and taking two MBA classes this fall. There have been days, as I'm highlighting a textbook while working out on my elliptical machine at 11:00 p.m. at night, that I've wondered whether I've bitten off more than I can chew ... in over my head ... that MBA classes are the straw that broke the camel's back.
That's when I sit down and map out each little step I need to take to reach my final goal.
A large goal usually isn't met overnight with one event. It takes a series of events, repeated over and over and over, to finally attain your dream. For my classes, when I'm overwhelmed that I have 300 pages of text to read, one test, and a 25 page paper due in two weeks - I map out what I need to cover each day in order to finish in two weeks.
It's no different with your weight-loss goals! So you want to lose say, 50 pounds. Okay, does that sound like a huge amount? Overwhelming? Does your heart start palpitating when you think about how much that is? Take a deep breath. It's DOABLE! Yes, it is! But it won't happen overnight by eating healthy for only one day! I WISH!
No, it's going to take breaking that goal up into daily chunks that are manageable! For example: "I will walk for 30 minutes each day this week and eat three vegetable servings a day." Boom. You did it...you made a game plan for today that will get you closer to your goal! Instead of looking at 50 pounds, you've broken it down into something that will help you lose maybe 1 1/2 pounds this week.
Don't let the big picture scare you. While you have to plan for it, breathe and zero in on today. Then tomorrow. Then the next. Each day adds up until your goal is finally met.
You can do it!
Saturday, September 19, 2009
Michelle Obama's Arms - Video
Whether you like President Obama or not, it appears universal that women love Michelle Obama's arms!
Msnbc.com posted a video featuring just HOW the first lady does it. But to me, even more important than HOW she tones her arms, is the attention given to her fitness philosophy! She's a stickler for commitment to exercise and touts individual responsibility when it comes to one's own health. She's a proponent of the idea that each and every day is filled with health and nutrition choices that have a cumulative effect on one's own life and our national health.
Her physique is evidence of her fitness ideology! No more proof required ... she doesn't just talk the talk about health, she obviously walks the walk.
Msnbc.com posted a video featuring just HOW the first lady does it. But to me, even more important than HOW she tones her arms, is the attention given to her fitness philosophy! She's a stickler for commitment to exercise and touts individual responsibility when it comes to one's own health. She's a proponent of the idea that each and every day is filled with health and nutrition choices that have a cumulative effect on one's own life and our national health.
Her physique is evidence of her fitness ideology! No more proof required ... she doesn't just talk the talk about health, she obviously walks the walk.
Visit msnbc.com for Breaking News, World News, and News about the Economy
Tuesday, September 15, 2009
Orchard Granola Crisp - YUMMY Fall Recipe!
Okay, I couldn't resist sharing this with you - a perfect fall recipe from the latest edition of Clean Eating magazine.
I LOVE fall. The smell of cool wind and changing leaves, the feel of crisp air, sweatshirts, bonfires...and apple picking! By now, you know my family and I head to the apple orchards this time of year. Mmmmm. Nothing like biting into a freshly picked Honey Crispin apple - it's so delicious - it tastes as sweet and satisfying as a dessert!
Any apple for that matter is worth picking. You just can't go wrong! And if you're as fortunate as we are here in upstate New York, your orchard might just also have pear trees to go along with this recipe.
If you're adventuresome and love recipes chockful of fabulous ingredients, here you go! ENJOY!
ORCHARD GRANOLA CRISP
By Joanne Lusted
Serves 8
Hands-on time: 30 minutes Total time: 1 hours, 40 minutes
INGREDIENTS:
FILLING
• 2 Granny Smith apples (or your favorite variety),
quartered, cored and thinly sliced
• 2 Anjou pears (or your favorite variety), quartered,
cored and thinly sliced
• 1/4 cup unsweetened dried cherries, coarsely chopped
• 2 tbsp pure maple syrup or raw organic honey
• 2 tbsp fresh lemon juice
• 2 tbsp arrowroot powder
• 1/2 tsp cinnamon
• Pinch nutmeg, freshly ground
FILLING
• 2 Granny Smith apples (or your favorite variety),
quartered, cored and thinly sliced
• 2 Anjou pears (or your favorite variety), quartered,
cored and thinly sliced
• 1/4 cup unsweetened dried cherries, coarsely chopped
• 2 tbsp pure maple syrup or raw organic honey
• 2 tbsp fresh lemon juice
• 2 tbsp arrowroot powder
• 1/2 tsp cinnamon
• Pinch nutmeg, freshly ground
BASIL YOGURT CRÈME
• 1 cup low-fat plain organic yogurt,
strained overnight in cheesecloth
• 1 tbsp chopped fresh basil
INSTRUCTIONS:
1. Preheat oven to 350°F.
2. Prepare filling: Combine all filling ingredients together in a large mixing bowl and stir well to combine. Pour mixture into a 2-quart oven-safe
nonstick baking pan (about 8.5 x 11 x 2), ensuring the mixture is evenly distributed. Set aside.
3. In another large mixing bowl prepare topping: Combine oats, almonds, sunflower seeds and pumpkin seeds. Add agave nectar, oil, cinnamon,
nutmeg and salt to bowl and stir well to completely coat oats and nuts with seasoning.
4. Spread topping mixture evenly over filling mixture in baking pan. Cover with aluminum foil and place onto a baking sheet to catch any liquid
that boils over during baking. Place pan into oven and bake for 45 minutes, or until mixture bubbles at edges and fruit is tender when pierced
with a knife. Remove aluminum foil and place pan back into oven for 10 to 15 minutes, or until granola topping is crisp and golden brown.
Remove from oven and let rest for 5 to 10 minutes at room temperature.
5. While crisp is baking, mix strained yogurt and basil together in a small bowl. Cover and refrigerate until needed. To serve, slice crisp into 8
portions and serve immediately with a dollop of Basil Yogurt Crème.
1. Preheat oven to 350°F.
2. Prepare filling: Combine all filling ingredients together in a large mixing bowl and stir well to combine. Pour mixture into a 2-quart oven-safe
nonstick baking pan (about 8.5 x 11 x 2), ensuring the mixture is evenly distributed. Set aside.
3. In another large mixing bowl prepare topping: Combine oats, almonds, sunflower seeds and pumpkin seeds. Add agave nectar, oil, cinnamon,
nutmeg and salt to bowl and stir well to completely coat oats and nuts with seasoning.
4. Spread topping mixture evenly over filling mixture in baking pan. Cover with aluminum foil and place onto a baking sheet to catch any liquid
that boils over during baking. Place pan into oven and bake for 45 minutes, or until mixture bubbles at edges and fruit is tender when pierced
with a knife. Remove aluminum foil and place pan back into oven for 10 to 15 minutes, or until granola topping is crisp and golden brown.
Remove from oven and let rest for 5 to 10 minutes at room temperature.
5. While crisp is baking, mix strained yogurt and basil together in a small bowl. Cover and refrigerate until needed. To serve, slice crisp into 8
portions and serve immediately with a dollop of Basil Yogurt Crème.
NUTRIENTS per 1-cup crisp and 1-oz yogurt topping:
CALORIES: 280
TOTAL FAT: 11 g
SAT. FAT: 1.5 g
CARBS: 41 g
FIBER: 6 g
SUGARS: 23 g
PROTEIN: 7 g
SODIUM: 55 mg
CHOLESTEROL: 0 mg
CALORIES: 280
TOTAL FAT: 11 g
SAT. FAT: 1.5 g
CARBS: 41 g
FIBER: 6 g
SUGARS: 23 g
PROTEIN: 7 g
SODIUM: 55 mg
CHOLESTEROL: 0 mg
GRANOLA TOPPING
• 1 cup rolled oats
• 1/3 cup whole raw almonds, lightly crushed
• 1/3 cup raw sunflower seeds
• 1/3 cup raw pumpkin seeds
• 2 tbsp pure maple syrup or raw organic honey
• 1 tbsp olive oil
• 1/4 tsp cinnamon
• Pinch nutmeg, freshly ground
• Pinch sea salt
• 1 cup rolled oats
• 1/3 cup whole raw almonds, lightly crushed
• 1/3 cup raw sunflower seeds
• 1/3 cup raw pumpkin seeds
• 2 tbsp pure maple syrup or raw organic honey
• 1 tbsp olive oil
• 1/4 tsp cinnamon
• Pinch nutmeg, freshly ground
• Pinch sea salt
Wednesday, September 9, 2009
I'm Still Here - Just Busy!
Well, when life gets crazy, something has to go!
I've just started taking two online MBA courses, I have five children living at home AND I started a new full-time job. My plate is full - no pun intended!
I'm giving you a heads up that my posts will probably become more infrequent. That's the "something that has to go." UGH. I will try to post when time allows - so don't forget to check back and see if there's something to spur you on or tips for getting in better shape, losing weight and becoming fit! I remain passionate about fitness and will continue to encourage others to pursue getting in the best physical condition they can.
I might surprise myself and make more posts than I think possible. But if not, I don't want to leave you hanging, wondering where I am!
I'm listening to my own advice, even the midst of my schedule...I hopped on my elliptical machine last night for 45 minutes WHILE I read my "Strategic Management" textbook! Boy, highlighting is hard when you're moving! :-) I will continue pursuing my own fitness goals through the coming months - no matter how busy I am! It will call for more commitment, more creative problem solving when it comes to fitting it in and more perseverance. I hope you do the same thing.
Thanks for listening to me and thanks for sharing my posts with others! I'll still be here.
Valerie
I've just started taking two online MBA courses, I have five children living at home AND I started a new full-time job. My plate is full - no pun intended!
I'm giving you a heads up that my posts will probably become more infrequent. That's the "something that has to go." UGH. I will try to post when time allows - so don't forget to check back and see if there's something to spur you on or tips for getting in better shape, losing weight and becoming fit! I remain passionate about fitness and will continue to encourage others to pursue getting in the best physical condition they can.
I might surprise myself and make more posts than I think possible. But if not, I don't want to leave you hanging, wondering where I am!
I'm listening to my own advice, even the midst of my schedule...I hopped on my elliptical machine last night for 45 minutes WHILE I read my "Strategic Management" textbook! Boy, highlighting is hard when you're moving! :-) I will continue pursuing my own fitness goals through the coming months - no matter how busy I am! It will call for more commitment, more creative problem solving when it comes to fitting it in and more perseverance. I hope you do the same thing.
Thanks for listening to me and thanks for sharing my posts with others! I'll still be here.
Valerie
Bento Boxes for Lunch?
A friend sent me a link to an article about a fun, creative and artistic way to make lunches - and get a healthy meal in the process!
The New York Times article begins with Sheri Chen, a mother of a finicky 2-year-old girl. In order to get her picky daughter to eat, she decided to prepare bento boxes, a Japanese way of preparing and packaging a lunch!
According to the article, "With cookie cutters Ms. Chen makes her daughter star-shaped vegetables; and with decorative skewers, a plastic top hat and pieces of nori (dried seaweed), cherry tomatoes become smiley faced, mustachioed creatures. Her ruse includes assembling each meal in her version of a bento box, a Japanese lunch box, decorated with cute cartoon characters."
Hmmm, I don't know if I'd go to THAT kind of effort to get my kids to eat what I want them to eat! But the article states that this isn't just popular with kids. Adults are getting into this, too!
"It might seem like silly kids’ stuff, but that sense of fun has helped make bento boxes — obentos as the Japanese call them — increasingly popular with grownups in the United States, too. For dieters, they are an eye-popping form of portion control. Artistic preparation of ingredients can act as a pleasant distraction for health-conscious parents. For others, bentos are a way to make lunch pretty or indulge their love of things Japanese."
Jordan Smith, 20, a junior at Yale University majoring in East Asian studies and political science says he began preparing bento boxes while he was still in high school. The article states that while he was on the football team, he was interested in eating balanced and healthy meals. "He would group protein, rice and vegetables. 'I would usually use snap peas, tomatoes, carrots; basically things that were relatively colorful and not too bland tasting.' He endured a bit of ridicule — 'like, look at that white person pretending to be Japanese' — but that didn’t stop him."
The article also cites blogger Deborah Hamilton, 40, author of lunchinabox.net. She "makes boxes for her husband and 4-year-old son of, for instance, tamales, broccoli florets, cherry tomatoes and a strawberry. 'You can make these as intricate or fancy as you like,' she said, 'or you can make them plain and simple. You don’t have to get all kinds of Martha with it. My regular bento takes 10 to 15 minutes, maximum.' ”
Click here to read the entire article - it just might inspire you to prepare your own bento boxes - and eat healthier in the process!
The New York Times article begins with Sheri Chen, a mother of a finicky 2-year-old girl. In order to get her picky daughter to eat, she decided to prepare bento boxes, a Japanese way of preparing and packaging a lunch!
According to the article, "With cookie cutters Ms. Chen makes her daughter star-shaped vegetables; and with decorative skewers, a plastic top hat and pieces of nori (dried seaweed), cherry tomatoes become smiley faced, mustachioed creatures. Her ruse includes assembling each meal in her version of a bento box, a Japanese lunch box, decorated with cute cartoon characters."
Hmmm, I don't know if I'd go to THAT kind of effort to get my kids to eat what I want them to eat! But the article states that this isn't just popular with kids. Adults are getting into this, too!
"It might seem like silly kids’ stuff, but that sense of fun has helped make bento boxes — obentos as the Japanese call them — increasingly popular with grownups in the United States, too. For dieters, they are an eye-popping form of portion control. Artistic preparation of ingredients can act as a pleasant distraction for health-conscious parents. For others, bentos are a way to make lunch pretty or indulge their love of things Japanese."
Jordan Smith, 20, a junior at Yale University majoring in East Asian studies and political science says he began preparing bento boxes while he was still in high school. The article states that while he was on the football team, he was interested in eating balanced and healthy meals. "He would group protein, rice and vegetables. 'I would usually use snap peas, tomatoes, carrots; basically things that were relatively colorful and not too bland tasting.' He endured a bit of ridicule — 'like, look at that white person pretending to be Japanese' — but that didn’t stop him."
The article also cites blogger Deborah Hamilton, 40, author of lunchinabox.net. She "makes boxes for her husband and 4-year-old son of, for instance, tamales, broccoli florets, cherry tomatoes and a strawberry. 'You can make these as intricate or fancy as you like,' she said, 'or you can make them plain and simple. You don’t have to get all kinds of Martha with it. My regular bento takes 10 to 15 minutes, maximum.' ”
Click here to read the entire article - it just might inspire you to prepare your own bento boxes - and eat healthier in the process!
Saturday, September 5, 2009
Feel Crappy after Eating Junk?
I visited my daughter at college today and she was excited to share a story that she thought I should place in my blog:
Her roommates went back to their respective homes this summer while my daughter remained in their college apartment. Since she only had to buy and cook food for herself, she made her meals quick and easy - but she concentrated on making them healthy as well. She explained to me that breakfast consisted of low-fat Stonyfield Farm yogurt with organic granola; lunch included foods like whole-wheat wraps with hummus and tomatoes; dinner remained simple with items like grilled fish and salad. She filled in with fruit and veggies for snacks.
Lo and behold, her roommates returned a few weeks ago for the start of the school year - and the refrigerator and pantry have been filled with not-so-healthy fare again. My daughter has resorted to cooking and eating typical college foods: processed and prepackaged.
She said, "Mom, you need to write about this in your blog. I have felt crappy for two weeks since I started eating 'junk' again. It's a direct correlation! My body became accustomed to ultra-healthy foods, and now that I've started eating unhealthy again, my body wants to reject it!"
From the mouths of babes . . . I can't say it much simpler than she did!
Your body CRAVES nourishment - from healthy and whole food. When it finally becomes accustomed to a regimen of wholesome food, it will in essence feel as if it's rejecting food that has no nutritional value! You might feel headachey, tired, fuzzy-brained, irritable and bloated when you eat foods heavy in sugar, white flour, additives and empty calories. Almost like withdrawal! YUCK.
Anyone who's fallen off the bandwagon of healthy eating knows exactly what my daughter is talking about. It's just not worth it! If you've veered off course, remember just how good your body feels when it's not attacked with sugar highs and energy lows - and let that lure you back into good, healthy eating habits!
Her roommates went back to their respective homes this summer while my daughter remained in their college apartment. Since she only had to buy and cook food for herself, she made her meals quick and easy - but she concentrated on making them healthy as well. She explained to me that breakfast consisted of low-fat Stonyfield Farm yogurt with organic granola; lunch included foods like whole-wheat wraps with hummus and tomatoes; dinner remained simple with items like grilled fish and salad. She filled in with fruit and veggies for snacks.
Lo and behold, her roommates returned a few weeks ago for the start of the school year - and the refrigerator and pantry have been filled with not-so-healthy fare again. My daughter has resorted to cooking and eating typical college foods: processed and prepackaged.
She said, "Mom, you need to write about this in your blog. I have felt crappy for two weeks since I started eating 'junk' again. It's a direct correlation! My body became accustomed to ultra-healthy foods, and now that I've started eating unhealthy again, my body wants to reject it!"
From the mouths of babes . . . I can't say it much simpler than she did!
Your body CRAVES nourishment - from healthy and whole food. When it finally becomes accustomed to a regimen of wholesome food, it will in essence feel as if it's rejecting food that has no nutritional value! You might feel headachey, tired, fuzzy-brained, irritable and bloated when you eat foods heavy in sugar, white flour, additives and empty calories. Almost like withdrawal! YUCK.
Anyone who's fallen off the bandwagon of healthy eating knows exactly what my daughter is talking about. It's just not worth it! If you've veered off course, remember just how good your body feels when it's not attacked with sugar highs and energy lows - and let that lure you back into good, healthy eating habits!
Thursday, September 3, 2009
Shaun T's Insanity versus P90X - Insanity VIDEO
Some people have asked me what I think of Shaun T's Insanity workout program. It's a 60-day, 10-DVD home workout program offered by BeachBody - the same company that offers Tony Horton's P90X program.
If you've read my blog, you know I completed the P90X program and loved it. But I have not tried the Insanity program - so I can't give you a personal opinion about it. You can click here to read a side by side comparison of the two programs from someone who's done both, or look at the videos below to get a glimpse of what the Insanity program is about:
If you've read my blog, you know I completed the P90X program and loved it. But I have not tried the Insanity program - so I can't give you a personal opinion about it. You can click here to read a side by side comparison of the two programs from someone who's done both, or look at the videos below to get a glimpse of what the Insanity program is about:
Wednesday, September 2, 2009
18 Quick Breakfast Recipes - Start Your Morning with Nutrition!
I know, I know. You've heard me say that breakfast is one of the most important meals of the day - and the importance of starting the day with nutrition! But it's worth repeating! I know my own kids skip this vital element in their day if they're rushed or running late...
For those of us having to wake-up and be to work in the mornings, we know morning routines are already busy. Add school children to that mix (yes, school starts next week in upstate New York!), and the routines are even crazier.
Do yourself and your kids a favor by providing a power punch of nutrition to your breakfasts! Click here for 18 quick breakfast ideas - and plan ahead in order to avoid the harried mornings that lead to sugar rushes (Captain Crunch cereal or pop tarts!) or to skipping breakfast altogether!
For those of us having to wake-up and be to work in the mornings, we know morning routines are already busy. Add school children to that mix (yes, school starts next week in upstate New York!), and the routines are even crazier.
Do yourself and your kids a favor by providing a power punch of nutrition to your breakfasts! Click here for 18 quick breakfast ideas - and plan ahead in order to avoid the harried mornings that lead to sugar rushes (Captain Crunch cereal or pop tarts!) or to skipping breakfast altogether!
Tuesday, September 1, 2009
Can Running Actually Be Good for Your Knees?
If you're a runner, I'm sure you've heard the same "concern" from non-runners: "You'd better quit running - you're going to kill your knees!"
If I've heard it once, I've heard it a millions times! There are days in which my joints hurt and I think, "Maybe they're right!" But there are other days when my body feels terrific - and I think the naysayers are just saying it because they don't run themselves! Ha!
I recently came across an article by Tara Parker-Hope on the New York Times Web site titled: Can Running Actually Help Your Knees? She brings up some very interesting studies about running and the impact (pun intended) on knees.
Parker-Hope cites a study from Stanford University that seems to indicate runners are NOT prone to degeneration of the knees!
She says, "Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you “condition” your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow."
In fact, Ross Tucker, a physiologist in South Africa and co-author of the new book “The Runner’s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer and Faster,” says the "biggest predictor of injury is previous injury.” Hence, one of the best defenses against suffering a first knee injury, or any further knee injuries, is to participate in targeted strength training. Tucker says, "The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.”
Click here to read the entire article. And for you runners, it will give you something to tell those naysayers!
If I've heard it once, I've heard it a millions times! There are days in which my joints hurt and I think, "Maybe they're right!" But there are other days when my body feels terrific - and I think the naysayers are just saying it because they don't run themselves! Ha!
I recently came across an article by Tara Parker-Hope on the New York Times Web site titled: Can Running Actually Help Your Knees? She brings up some very interesting studies about running and the impact (pun intended) on knees.
Parker-Hope cites a study from Stanford University that seems to indicate runners are NOT prone to degeneration of the knees!
She says, "Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you “condition” your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow."
In fact, Ross Tucker, a physiologist in South Africa and co-author of the new book “The Runner’s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer and Faster,” says the "biggest predictor of injury is previous injury.” Hence, one of the best defenses against suffering a first knee injury, or any further knee injuries, is to participate in targeted strength training. Tucker says, "The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.”
Click here to read the entire article. And for you runners, it will give you something to tell those naysayers!
Subscribe to:
Posts (Atom)
