Pushed Outside My Comfort Zone

Recently, I was given a couple of different winter squashes that I never paid attention to. They were those foreign looking objects in the supermarket that did not call my name. In this past year, I have tried many different varieties of fresh vegetables to expand my knowledge and keep my own diet healthy with plant based foods. This time it was an acorn squash and a carnival squash. When I first received them, I did not have a clue what to do with them so with the information free flowing on the internet, I had to confirm the type I had and then get ideas on how to cook and eat them.

After my search, I found it easiest to cut them open and bake them in the oven. My husband is one that does not eat as many vegetables as I do, but found the aroma enticing since it smelled like cake. He tasted it and actually liked it, after he put a few seasonings on it. If that helps, that is fine but at least it was not cake. It was a healthy and easy bake alternative.

Winter squashes are starchy vegetables and definitely fill you up. They are a good source of Vitamin A, C and fiber. They are also low in saturated fat, cholesterol and sodium. Other varieties include the hubbard, spaghetti and more well known butternut, to name a few.

My advice is to try something new and step outside of your comfort zone in the kitchen. You will be pleasantly surprised and you never know, your family may like it too!

Dinner In Less Than 10!

How often do you agonize over what to cook when you need something quick, then wind up ordering out? Today was a day that I worked with what I had since I had been up since 5am, taught one of three fitness classes for the day and did my own strength workout. I was going to be burning more calories later, so I needed a good meal and I was short on time. I did not have anything cooked in the house and did not want my quick staples of soup, salad or cereal. Maybe you can relate . . . you do not like to cook BUT, you still want to eat healthy while keeping it quick and simple. Here are some tips.

A complete meal should always include a carbohydrate, protein and some healthy fat. For my complex carbohydrate, I found a steamer bag of vegetables in the freezer because I always keep them in the house. When I consult my clients, I tell them that fresh vegetables are good, but if they get lost in the refrigerator, it is money down the drain. If you buy steamer bags of any favorites such as green beans, Brussels sprouts, or carrots, you will always be ready in a pinch and potentially save some money.

My protein was a marinated Ahi Tuna steak I found at Trader Joe's. These are found in the frozen section and when you are ready for them, put them in the refrigerator to thaw for a few hours or do a quick thaw by any means necessary. I also found the Chimichurri Wild Pacific Salmon as another option. These are both fatty fishes with Omega-3, which is an essential fatty acid the body needs to help keep your heart healthy. I cooked the tuna on the stove in a pan for 4-5 minutes on each side. The base of the marinade is olive oil.

Finally, I added a starchy carbohydrate to my meal for needed energy later. This is the easiest side to fix because all you have to do is boil water or vegetable broth, put the contents in the pot, let it sit for 5 minutes and you are done. Another quick option, if you have up to 15 minutes, is quinoa which is a very healthy grain that contains a good amount of protein.

These are just a few tips when you think you do not have time to cook a healthy meal when short on time. I prepared a microwave steamer bag of green beans, Trader Joe's Ahi Tuna and couscous in less than 10 minutes. It will probably take you longer to drive to your favorite take-out spot, order your meal and get home. Be Well!

100 Plus Days Until the New Year - What's Your Motivation?

At this time we are closing out of the summer and entering the fall which leaves only 100 plus days until the New Year. Do you have health and fitness goals that you want to set over the next four months? I mean why wait until January 1st for those customary New Year's Resolutions? Start Now.

So, what is your plan? How will you show up and get on track with a changed mindset for better eating habits or how you want to incorporate exercise into your life?

I know it is not easy, but you have to start somewhere. That somewhere is between your ears or how you think. Behaviors that are habitual can change when you want them to because they will not change on their own. For example, if you have been eating the same breakfast for the past year, that is a habit and your mind and body expect it. To change, you have to make a conscious effort and plan what you want to change. You could start by eating a piece of fruit everyday with your breakfast or taking a walk at your lunch hour or as soon as you get home from work.

Figure out how you are going to plan it. Will you put in in your day planner or smart phone? How will you remind yourself? You see, it is something that you have to remind yourself of in the beginning of your goal setting because it is not something that has been a habit. Until it becomes a habit, you need a reminder.

Set your goals. Choose 3 things that you want to improve with your health and fitness in the next four months. Put a date on it and get started. It starts with you wanting to make that change and that change is Now. Be Well!

Time to Up the Ante

That's right. Up the Ante. It is time to increase your intensity when doing cardiovascular exercise. I have had numerous conversations lately on what one can do to change up a routine and improve their results. Without a doubt, my consistent answer is to increase your intensity.

Think about how you walk on the treadmill, ride the bike or pedal the elliptical. Are you panting or feel that your heart rate has really elevated during the time you are on there? No? Are you able to read a book, talk with your buddy or follow intently whatever programming is on the TV? Yes? You are not working hard enough and you are wasting good time. Your workout can be completed quicker if you put more effort, hard work and energy into it. Trust me, if you want to lose weight, your weight has not budged in a year and you are doing the same thing, you need to rethink your approach.

Several research studies support the fact that high intensity exercise is a more efficient way to burn fat and calories. Check out this one small study that was presented at the Experimental Biology Annual Conference (and others support the results too).

22 subjects (11 men and 11 women) cycled at a high, medium, or low intensity. The researchers measured their "fat burning" to see which was most effective. The researchers learned that the max fat burning was the highest intensity exercise — near maximum effort — essentially the state you’re in when sprinting.

Stop wasting endless hours doing some low intensity cardio. Kick it up a notch to really see the results! Keep in mind when I say "near maximum effort" it means different things for different people. For some, that means walking a little faster for short "bursts". For others, it’s an all out sprint. Or you can use a bike, elliptical, rowing ergometer, etc. Just go back and forth with "as hard as possible" to "active recovery." For example, if you run outside or on the treadmill try this regimen. Warm up for 5 minutes then start intervals of 1 minute bursts of your high intensity pace followed by 4 minutes of a moderate intensity. Repeat this several more times for a great 30 minute interval workout. Regardless of where you’re starting, adding those short "all out" efforts will get you where you want to be more quickly. I also encourage general movement of at least 5 hours per week in addition to these short bursts. Be Well!

Afternoon Slump? Could It Be What I Am Eating (or not)?

A common concern, "Why am I crashing in the afternoon?"

Low fat, no fat, low carbs, no carbs? What to do? I had one of many nutrition conversations this week with a newer client. She was stating how tired she gets in the afternoon, so the first question I ask is, “What are you eating?” There could be many factors that contribute to ones fatigue, such as a medical issue or trying to function on 3 hours of sleep, but once those areas are ruled out, we have to take a look at how much food one is taking in. In this case, she was not eating enough healthy carbohydrates and fats along with not eating enough overall. The common response, "I am so confused on what to eat!"

She informed me that she had a fruit smoothie in the morning, grazed on animal crackers, ½ bagel thin with peanut butter, some fruit before 3pm and then dinner. This is a 45-year young woman that is 5’7, 137lbs with 23.2% body fat, which is in the normal range. She does not need to lose weight, but once I heard what she was eating, I knew it was not enough for her body frame.

Her main issue is that she is “afraid” of carbs and fat. Carbohydrates and fats are your two main sources of daily energy and without enough of them, the body is surely going to crash by the late afternoon. The breakdown of recommended carbs, fats and proteins may vary slightly in what you read, but one thing that is for sure is that the percentage of carbohydrates is always the highest. For example, one popular diet suggestion is to have a daily consumption of 40/30/30 combination or 40% carbs, 30% fats and 30% proteins. I suggest at least 50% of your daily calories to be carbohydrates. Your recommended daily calories are determined by your weight, age and activity level. Here is a calculator to see what your minimum level of calories should be per day: http://www.bmi-calculator.net/bmr-calculator. If you are not eating the minimum amount of calories, this can also make you sluggish and feel the need to consume caffeine in the afternoon. If you are lightly active, multiply your minimum calories by 1.375, moderately active by 1.55 and very active by 1.725. This will give you an approximate amount of total calories needed based on your physical activity.

Although various resources will recommend slightly different percentages of carbs and fats, the main point is the types of carbohydrates and fats to consume. No matter what the breakdown, carbohydrates encouraged will always be leafy green and fresh colored vegetables, fruit, legumes, beans and whole grains. Fats should be from olive oil, avocados, almonds, fish and fish oils. It is also important to stay away from processed carbohydrates, which have unhealthy sugars and flours along with a lack of nutrients. Unhealthy fats found in fried and processed foods should be eliminated.

Another considerable point to know is the combination of foods are important with the speed they are absorbed into your blood stream. This can have an effect on how soon you feel hungry and your energy levels. When complex carbohydrates (beans, vegetables, grains) or simple carbohydrates (fruit) are absorbed in the presence of other nutrients such as fat, protein or fiber the absorption rate is slowed. This will help in feeling full longer. A few examples of healthy combinations for a snack/meal are cottage cheese and fruit, yogurt and a healthy granola, peanut butter and banana on a whole-wheat sandwich thin, quinoa with black beans and corn or spinach salad with tomatoes and another bean of choice.

The combinations of foods are endless. If you are struggling with finding the right food combinations, contact me for further guidance. Be Well.

I Am So Busy, How Do I Make Time For Exercise?

Life is a juggling act. Family, housework, career, church and maybe community. How do you have time for exercise? You have to make time and remember that with it, your health is only better for everything else in your life. Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress and disease, enhances sleep and mood, and may even improve immune function. If you reap these benefits, you may find yourself getting things done faster and more efficiently in all areas of your life--giving you more time and energy to put back into exercise. It's a positive cycle.

Work fitness into your day by parking further from your workplace entrance or if you take public transportation, get off at the stop before to increase your walking distance. Use the stairs at the workplace or your apartment building whenever possible.

At home or work, you can do strength exercises while waiting for something to cook or while you are on the phone. Twenty basic squats while standing or seated leg lifts are efficient. Sit in a chair (keep a tall posture and hold the sides of the chair, as needed), extend one leg and raise and lower 15-20 times. Perform a couple of times on each leg. You can also perform tricep dips while in the chair by placing your hands on the chair next to your hips with fingertips pointing down, shift your buttocks off of the chair and lower and lift your body by bending and extending your elbows. Keep your knees bent and avoid using your hips. Perform 12-15 repetitions a couple of times per day.

If you have a dog at home, make the daily walk a one or two mile brisk walk, jog or run. If you go out to check for your mail or newspaper, plan to make that your time to walk and pick up the newspaper or mail on the way back. You can also march or jog in place while watching your favorite TV show.

If you have children in your household or watch kids during the day, don't let them hold you back. In fact, they can benefit from activity too. With preschool and school-aged children, you can walk or jog in the park, play catch, ride bikes, hike, and swim during the warmer months. In the winter, you can sled, ice skate, snowshoe, and cross-country ski. With infants and toddlers, put them in a stroller and go for a brisk walk.

You do not have to spend a lot of time getting activity in. You can achieve healthy benefits in 30 minutes a day, three or four times a week. You are worth that time, so add it into your schedule just as you make time for work, family and community. Make time for you. Be Well!

Strength In Numbers

Are in a rut with an exercise plan or just can’t seem to get yourself motivated to do something each week? I mean, all you keep hearing is that you have to get up and move your body for better health and fitness, but after a long day of giving to others you just don’t seem to have enough left for exercise. Heck, maybe you still have dinner and the kids to deal with. The couch seems to call your name and even feels like a magnet holding you in place. You settle in for a few minutes of television and it’s a wrap!

Oh, but you have the Wii or Xbox and tomorrow you plan to get on it. OR you will take a walk because the weather is forecasted to be beautiful. How many times has tomorrow come and gone?

If this is something you can relate to with exercise, it is helpful to join a fitness kinship. It builds camaraderie because there is strength in numbers. Group exercise is designed so that you do not have to go it alone.

When you start to attend a class, you may feel like you don’t have the energy, but as soon as you start moving, endorphins are released combined with the energy in the room and that feeling dissipates. You may have dragged yourself in there, but when you leave, you will have more energy and feel accomplished because you did not let another day go by without getting your exercise in . . alone . . again. Consider joining a group for fitness, it could make all the difference.