FamilyInShape

Don’t give up during the holiday season

Many people give up their normal wellness routine or put off starting until after the holidays; the good old New Year's resolutions that start the first week in January and end about 8 weeks later. You know how crazy things get in January when everyone suddenly realizes they ate too much over the holidays and "starting now, I'm going to get my health under control" and it's all high energy, high motivation for a while.

Unfortunately, it doesn't last and then you're back to square one- finding excuses for not exercising. Yes, you're busy with work, the kids, life everyone is busy doing something pretty much all the time. Is that ever going to change? Will you ever have "extra" time? You have to make time, it belongs to you. I've said it before, take care of your body and it will take care of you. How else will you fight disease, seasonal and life threatening?

I do realize we eat more, not just during the holidays but during the cold season. Personally speaking, I sometimes struggle to find warm and cozy meals and snacks that are within the boundaries of healthy nutrition and it can be a bit of a challenge. There are times I give in to a thick, creamy soup or a rich dinner meal just because steaming-hot foods are inviting when I'm cold. Another common threat this time of year is the "cookie exchange parties" I love so much, not just because there are hundreds of delectable, home-made cookies but also because I love the social time with friends. I wouldn't want to hurt someone's feeling by not trying their cookie. Thank goodness I manage to keep those parties far apart. I already know I have to create a deficit of calories and fat intake in my meals and I work extra hard at the gym to keep up with my added caloric intake. It happens.

 

Instead of thinking of this time of year as an opportunity to give up or not start a new routine, let's put a positive spin on the season. If you are already following a wellness plan (eating healthy, exercising, getting enough rest, managing your time) these tips are for you:

1. Continue to manage your time with your to-do list, your family or personal planner. You have to keep the balance and not let yourself fall behind in the name of the holidays.
2. Increase your exercise routine: Add more high intensity exercises, more aerobic and anaerobic activities and increase your weight lifting by a day, a few pounds or a few extra sets. This next six weeks you should be working harder and burning more fat and calories.
3. Find healthy substitutes for your meals and snacks, particularly during the cold days and nights: some ideas for warm snacks are Hot Cocoa with Whipped Cream instead of Marshmallows; hot herbal tea at night; oatmeal; broth soup; cooked vegetables; baked apple with raisins and a little brown sugar and spices makes a very tasty desert, a bowl of whole grain cereal with warm milk….

If you are not following a wellness program and are thinking to start in the New Year—why wait. You deserve to do this for yourself, especially during these busy weeks – getting started means:

1. Prepare a Gym bag and fill it with a water bottle, iPod and headphones, hand fruit (apple, orange), protein bars, a towel and your workout clothes –KEEP IT BY THE FRONT DOOR or in the car!
2. Set aside 1 hour as many times a week as possible, at least 4 times a week, to go to the gym, go for a long, fast walk, to exercise with a video tape at home, to be active in your own back yard. It doesn't matter when but make it happen.
3. Make a list of all the healthy foods you know you need and stock up your pantry with fresh fruit, oatmeal, hot cocoa, pudding, whole grain cereal, granola, brown rice, unsalted nuts. Stock your fridge with 1% or fat free milk, yogurt, cottage cheese, frozen vegetables, 100% fruit juice. You decide, but read that nutrition label and make sure you are not eating foods that are high in salt, sugar, fat, instead opt for high in protein and fiber.

Results – the benefits are obvious but I'll give you a hint—you will, no doubt, feel better, more energized, more alert and in the end you will be one less person talking about a New Year's resolution. Why wait until January or until Monday, START TODAY! Start NOW!

Stay Well,

Type 2 Diabetes - keeping it under control

I am the offspring of parents whom have been diagnosed with Type 2 Diabetes and are either medication free or keeping it under control through the benefits of proper nutrition and exercise.  This is also an issue affecting today's youth - think about it, Adult-onset Diabetes, aka Type 2, affecting kids, it just doesn't seem right to me.

Dr. Zhong contributed the article below which provideds useful data and important tips on keeping it all under control. Take a look...and then share it with those you know are experiencing difficulties after their diagnosis.

Stay Well,

Making the Right Choices to Manage Type 2 Diabetes

By Lee Zhong, MD, PhD

According to government data released by the Centers for Disease Control & Prevention (CDC), the number of people living with diabetes (or high blood sugar levels) in America is growing at an alarming rate, up three million cases – from 21 million to 24 million people – in the past two years.  Approximately 90 percent of those cases are people with Type 2 diabetes, a disease linked to poor diet, obesity and lack of exercise. 

When it comes to managing Type 2 diabetes and its associated health problems, eating right is critical.  However, making the right diet and lifestyle choices can often be difficult for Type 2 diabetics because cornerstones of the American diet are sugars and finely processed carbohydrates – exactly the foods that should be limited!  A diet loaded with refined carbs and sugars can set off dangerous and unpredictable blood sugar fluctuations which can increase the risk of heart disease, stroke and other circulatory problems.

For people with Type 2 diabetes, their bodies’ ability to respond to the absorbed sugars and carbohydrates no longer functions properly, and many people experience abrupt blood sugar elevations 30 to 45 minutes immediately after they eat, a condition often referred to as “post-meal blood sugar spikes.”  On the other hand, blood sugar levels in some patients can drop below normal levels right after the blood sugar spikes, because of the body’s “over-reaction” to blood sugar elevation, and therefore results in blood sugar fluctuations from high to low. Many studies have demonstrated that the blood sugar fluctuation is the leading cause of diabetic complications which is why testing blood sugar levels shortly after major meals is critical to managing Type 2 diabetes.

In order to manage the disease, most people with Type 2 diabetes rely on two or three different prescription medications, many of which can produce unwanted side effects, most notably weight gain.

The following tips are simple, safe and affordable ways to help achieve healthier lifestyle and healthier blood sugar levels, ultimately managing Type 2 diabetes:

• Keep moving: Staying active and fit are both extremely important for people living with Type 2 diabetes.  Make it a point to exercise at least 30 minutes a day, three times per week.  Finding an activity or sport that’s enjoyable will make it easier to make regular physical activity a long-term, consistent part of the daily lifestyle.

• Drink water over soda: Drinking water over sugary sodas and other types of beverages is a much healthier way to hydrate the body.  The calories and sugar content in sodas can really add up, which can contribute to weight gain.  People with Type 2 diabetes should try to limit their soda intake, even diet sodas which often contain unhealthy artificial sweeteners and caffeine.  To make drinking water more enjoyable, try squeezing lemon or cucumber juice into the water for added flavor.

• Make healthier food choices: It is critical for Type 2 diabetics to maintain a healthy diet. Making simple changes to eating habits will make a world of difference. People with Type 2 diabetes should start by eating more fruits and vegetables, as well as lean protein sources such as chicken or fish. Also, limiting the intake of processed, simple carbohydrates found in white bread, rice and pasta is highly recommended.  For breakfast, try replacing a muffin or bagel, which contain a lot of carbohydrates with something lighter, like fruit and yogurt or granola. 

• Avoid eating in front of the television: When people eat in front of the TV they tend to eat more because doing so can suppress feelings of being full. Additionally, when watching TV, people tend to pay less attention to the types and amounts of foods they are eating, which can result in weight gain.  Instead of eating while watching TV, those with Type 2 diabetes should try playing some music or lighting a candle at dinner time to create a relaxing mood.

• Consider taking a dietary supplement: Natural dietary supplements can provide additional nutritional support for Type 2 diabetes patients, and some have shown to even stabilize blood sugar levels.  An example of a natural ingredient which has shown particular promise is the mulberry leaf, the primary ingredient in a new over-the-counter dietary supplement called Glucocil. Published clinical trials conducted at the University of Minnesota (VA Hospital) demonstrate that the proprietary mulberry leaf extract found in Glucocil can assist in stabilizing blood sugar levels and inhibiting carbohydrate absorption in people with Type 2 diabetes. In these studies, the proprietary mulberry leaf extract was shown to:
  • Reduce body’s absorption of sugars and other carbohydrates
  • Lower post-meal blood sugar spikes in that critical 30-45 minute window following meals when blood sugar elevation is highest.  One of these studies published in Diabetes Care, a widely read diabetes journal, reported an average 44 percent reduction in post-meal blood sugar elevations (or spikes) at the 30-45 minute post-meal intervals, which lead to more stable blood sugar levels throughout the day for patients tested.
  • In an additional study, which published in The American Journal of Clinical Nutrition, the double blind, placebo controlled trial found that a tea drink (mainly containing this specific mulberry leaf extract) caused 25 percent reduction in carbohydrate absorption in human subjects. 

The good news is that Type 2 diabetes can be controlled or even reversed by diet and exercise. According to American Diabetes Association, just 30 minutes a day of moderate physical activity, together with a loss of 5-10 percent body weight, can cause a 58 percent reduction in Type 2 diabetes. By following these recommended tips in addition to taking a dietary supplement like Glucocil for additional support, those living with the challenges of Type 2 diabetes can get more control of their blood sugar and more effectively manage their weight. 

~~~~~~~~~~~~~

Doctor and medical researcher, Lee Zhong, MD, PhD, president of Neuliven Health, Inc., based in San Diego, Calif. is a researcher and scientist who has spent the last seven years investigating the mulberry leaf’s effects on Type 2 diabetics.  His proprietary mulberry leaf extract can be found exclusively in a natural dietary herbal formula called Glucocil.  For more information, please visit www.glucocil.com.   

To learn more about the clinical trials cited in this article, please visit http://care.diabetesjournals.org/cgi/content/short/30/5/1272 or http://www.ajcn.org/cgi/content/abstract/84/3/551. 

Note: as always, patients are recommended to first seek their doctor or medical professional’s opinion before beginning any new medications or therapies.

Back to school and breakfast

For those of us whose kids attend public or private schools, we begin the "back-to-school" process some time between the end of August to early September.  That's not to say that we haven't enjoyed the time off from early wake up calls or the time we spent together "vacationing" at home. Vacation, hmmmm, the funny thing is, when the kids are on vacation, it doesn't feel like vacation to me- my idea of vacation consist of a beach, no cleaning, no cooking; but that's just me. Anyway, by the end of the Summer break I have to admit that even I am looking forward to the first day of school.  During the school year we keep certain routines that make life a little less complicated, plus I think the kids look forward to seeing their friends again, meeting their new teachers and for some, making new friends. (photo by lsco72)

One of my concerns for kids these days is their eating habits.  Some eat too much, others not enough, and some simply eat all the wrong foods. I've shared in detail how we, adults, are role models for our kids and how they really do learn from our habits, the good and the bad. Everyone should know by now that the most important meal of the day is breakfast. This meal sets the tone for the rest of the day; how we feel, what we eat next, and how we perform physically and mentally. When we don't supply our body with fuel, like a car, we will eventually stall.  Kids spend a long time in classrooms and running from one room to another carrying heavy back packs, they need their fuel.  Enough with the excuses already, I've heard them all and most kids learn to make up their excuses from others.  Here's a list of my favorites:

1. I'm not a morning person

2. I'm not hungry in the morning

3. I don't like to eat so early

4. I don't have time

(photo by Manchester Monkey)

Well, eating breakfast is not about being a morning person.  Eating is not about feeling hunger pangs. Time is relative. Preparing the night before, getting up a bit earlier, and having quick grab-n-go foods available will take care of the time issue.  No one said kids have to eat a full 3 course meal for breakfast, but a well balanced meal consisting of fruit, dairy, carbs and protein will most certainly help the child perform better and retain more of they learn at school.

The Alliance for a Healthier Generation states that  "Children who eat breakfast are more likely to have better concentration, problem-solving skills and hand-eye coordination." I don't know of a parent out there who doesn't want that for their children. I copied their tips for a Healthier Breakfast below, but to read more on the report visit the website linked above. 

These sum up our usual breakfast meals:

1. Oatmeal in an Instant
   Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn’t already pre-sweetened. Sweeten it with raisins or fresh fruit.  My kids like to add honey, preserves, and bananas to this meal.
   
2. Smoothie madness
   Blend frozen fruit (bananas and berries are great), low-fat or fat-free milk, and 100% fruit-juice for a quick, tasty breakfast smoothie with lots of nutrients.  Smoothies are a favorite in our home.  We like to add some plain or vanilla yogurt for a creamier, more filling meal.
   
3. Go 100% whole grain
   100% whole-grain, fiber-containing cereals served with low- or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are easy and tasty as well. Mini-bagels with peanut butter make a quick take-along meal.
   
4. Eggxactly!
   Boil, scramble, or poach eggs and serve on whole-wheat toast - they're packed with nutrition and, in appropriate portions, are great for kids.  We keep 1/2 dozen of these already hard boiled and ready to go.
   
5. Toaster Treats
   Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup. Although I prefer home-made, these can be a life saver especially because you can match them up with their favorite fruit and a glass of milk for a complete meal.
   
6. Go Nutty!
   Spreading peanut or almond butter on whole-grain toast is a great to get both protein and fiber.  YES!!
   
7. Go Fruity
   A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.  Mix in a hand-full of granola or favorite whole-grain cereal to add a little crunch.
   
8. Try All-Fruit Spreads
   Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries. My daughter blends her strawberries then pours over pancakes, waffles, or toast. 
   
9. Bagel Classics
   Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.
10. Breakfast On-the-Go
    Don't have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!)  There are plenty of protein bars that work great as a last resort meal for kids.  Do a little research and make sure you are staying low on the sugar, high on the protein.
    

Some final thoughts...

*  Let the kids come up with some ideas the night before; have them set the table with anything non-perishable and all the tools they'll need to eat the next morning.

* Sometimes it's fun and more appealing to have a little fun with the food-- make a parfait in a fancy glass with yogurt, fruit and cereal or granola; decorate the plate with fruit; throw in a little whipped cream;

* EAT WITH THE KIDS if at all possible- talk about the upcoming day. The kids will be more likely to eat if you eat with them. 

What do you do to prepare for the rest of the day? What are your kids favorite morning meals? I look forward to your thoughts and ideas for kid and teen-friendly breakfast meals.

Stay Well,

Nutrition- week 3

photo by IDcross

Many of us have weak moments throughout the day when we feel like we must eat something.  These moments of weakness never amount to anything good.  I admit it, I have a weakness right around 3:00 PM everyday (Oreo cookies and milk or nachos beware!).  If I don't plan my day in advance I will likely fail and eat something I shouldn't.  Now, I don't mean we can't indulge in some goodies every once in a while, but not everyday and certainly not every time our little hearts desire.   

First of all, if we eat balanced, nutritious meals, starting with breakfast, we are less likely to have these crazy cravings.  Second, we must first recognize what it is our bodies crave.  Many times I've been able to escape the claws of my cookies and milk by simply drinking a glass of cold water or herbal tea, hot or cold.  I personally wouldn't recommend ignoring a craving or ignoring a grumbling stomach because chances are you will devour something before or during dinner and then you'll feel worse.  It is best to recognize what your body is telling you and give it hydration and nutrition, it really doesn't have to be bad.

Second, it is also important that you prepare for your week, in advanced.  Make a list of recipes, snacks, drinks, anything you can anticipate you might want to eat that week.  Have a plan, a list, and a full stomach when you go shopping and you'll be less likely to buy foods you wouldn't normally buy. 

Not long ago I went to my local Farm Fresh on the way home from the gym.  I stopped in to get milk, cereal and fruit.  I was starving after a hard workout and needless to say I picked up a bag of "healthy chips" to tie me over.  The bag comes with 4 servings of what is supposed to be vegetable chips, however, I finished the bag before I arriving at the checkout.  Yes I felt guilty, I drank lots of water on the way.  I guess I was trying to undo the damage, but of course, it was too late. 

With that in mind, here are some snack ideas to help get you started:

Fruits, nuts, vegetables, granola, yogurt, cottage cheese, peanut butter, low fat yogurt, dried fruit, herbal tea, water...the list goes on. 

Freeze your fruits for a sweet summer treat:  Grapes- wash them and place them on a plate or cookie sheet and put them in the freezer.  Once they freeze, place them in plastic bags or containers and back in the freezer.  This will allow them to freeze individually. 

Do the same with papaya, mango, berries- same thing except these you can toss in your fruit smoothies.

Chopped fruit with cottage cheese

Sliced Granny Smith apples and Peanut Butter or cottage cheese

Chick Peas--make some humus and eat it with home made pita chips.  Nancy from CR8 Health and Fitness has some yummy recipes you'll want to try.

Trail mix-- Easy stuff here, just toss together your leftover cereal which I'm sure its pretty healthy right? Also, add in dried fruits such as raisins, craisins, cherries, dates, nuts.  For a sweet treat try yogurt chips or mini chocolate or peanut butter chips--keep these limited.  Keep a jar ready to go or make up little snack bags in advance so that they are ready for you to enjoy or take along.

Veggies--cooked or raw, in salads, meat dishes, in a wrap or in your glass.  Yes, I said your glass because you can juice just about anything these days.  Mike at livelife365 says this about carrots:

Besides being an excellent source of fiber and low in calories (one cup of chopped raw carrots has only 50 calories), carrots are loaded with good stuff for you. Like potassium, antioxidants and pro-vitamin A carotene.

Now imagine adding an apple, cucumber, celery sticks and whatever else suits you in this juicing process.  Very delicious and nutritious.  If juicing is not your thing, then eat them raw don't over dip or you might miss the whole point of healthy snacking.

As you can see, there are plenty of food items for you to choose before you give in to the cookies and milk craving.   From grabbing an easy "to-go" fruit such as apples or bananas to getting real fancy and making a smoothie or trail mix, you really can't go wrong if you select the most natural, raw foods available everywhere.

Stay tuned for the mind-body connection coming up in the next post.  In the mean time, remember to stay in tune with your body and do what's right to keep it running smoothly! It's your health, make it great!

Stay well,

Quote from Ms Fit's Corner: "To eat is a necessity, but to eat intelligently is an art."
~ La Rochefoucauld

(Trailmix photo by Elena's Pantry)

Fitness, Nutrition, Relaxation - Week 1

This week marks the first in my weekly series of The Fitness, Nutrition, and Relaxation program.  These lifestyle changing ideas can be either the beginning of your own plan or added to an already fantastic routine.  I will provide one exercise, one recipe or meal idea, and one relaxation technique.  Together we will begin to add each of these ideas together.  Over the weeks, as we continue to perfect each exercise, change the way we eat, and incorporate some well deserved R&R, we will begin to form habits that are likely to change the way we feel and the way we look.  Who knows, maybe your family will clue into what you’re doing and follow in your healthy living footsteps.

Fitness

Photo by Fanboy30

Get down and give me 20!!

When babies reach a certain age (somewhere between 4 and 8 months- depends on the child) the first physical activity they do is a push up.  Have you ever noticed?  It is the sweetest thing to see them trying to balance that big ol’ head and push up with their tiny little arms.  But they persist and eventually they go from belly to knees. 

Well we, as adults, need to mimic this determination and persistence that babies intuitively show off right from the start.  This week’s exercise is the infamous Push Up.  The push up is one of the most effective exercises because you have to engage many muscles just to hold the proper form.  Push ups test your cardiovascular and muscular endurance as well as your level of fitness. 

In an article on the New York Times, writer Tara Parker-Pope says, “The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.” 

Having been in the US Marines I know all too well the meaning behind ‘get down and give me 20,’ it was never really 20 because we had to do 4 count push ups so we were doing 40 at a time.  If you really want to challenge yourself, give it a shot… count down 1- up 2- down 3- up 4 – that’s your first push up.  Ouch!!!

However, one must first start at the beginning to avoid injury and work your way up to a full push up.  Zandria from Keep Up With Me, writes about graduating from commonly known “girly push ups” to “real” push ups.  “I had established a goal: I wanted to graduate from doing girly pushups on my knees, to being able to do real pushups from my toes. I’m happy to report that I have now accomplished this goal.” So set a goal, start with the “girly push up” and work your way up to real push ups.

Check out Krista at Stumptuous.com, who gives us girls a variety of forms from beginner to advanced, to help us get started.  Men, young adults, yes, you too can adapt these to your body.  The form is the same for everyone and you can start wherever you want depending on your level of fitness. “Some of you might want to start right at stage 1, while others can jump to stage 2 or even 3. Before you move to the next stage, ensure that you can perform the easier exercise with rigid body and a good range of motion.” Who knows, if you keep up the training you may eventually graduate to doing a push up with a monkey on your back, or a 40 lb kid, whichever is easiest. 

The best part of doing push ups:  no equipment or location required!  So what are you waiting for, get down and give me 20!  OK maybe not, but start today with as many as you can, then work your way up from there.

Nutrition

My lunch:  Romaine lettuce, baby spinach, yellow pepper, granny smith apple, craisins, walnuts, egg whites, part-skim mozzarella cheese, olive oil and lemon juice.

Because I love dressing and undressing salads, I will have to start with that meal.  Salads can get a bad reputation from people who tend to ‘over dress’ their salads resulting in no weight loss and even some weight gain.  In an article called Undress Your Salad! posted in the Wellness Junction, and written by yours truly, I describe ways you can make your salad fun, nutritious and delicious without the excess fat. 

The idea is to dress your salad with nutrient rich foods, vegetables, lots of colors, fruits and nuts.  If you feel you must have some kind of dressing, go for something less damaging than the creamy fatties such as Olive Oil and lemon juice or Balsamic Vinaigrette.  Be creative, after all, this is your meal and only you have to like it.   

For this week you are tasked with either adding a salad to an already nutritious meal or replacing a meal with a salad an awesome salad.  Try my lunch above or come up with your own combination and share it with the rest of the world.

Relaxation

Photo by szlea

Ahhhhhhh! Finally, a chance to breathe and engage in some serious self talk.   When I attempt to get a full night’s sleep my mind wonders for hours, inevitably the baby will wake up for no known reason and my 6 hours of sleep suddenly become 3 or 4 if I’m lucky.  My goal is to make the time to rest, nap, or simply relax in an environment that gives me the opportunity to be alone with my own thoughts (not my children’s).   

You don’t have to tell me how busy you are, I know, I have four kids ranging from 18 months to 17 years old—believe me, I’m busy and running (physically or mentally) most of the time.  But I have made it a point, even if it means going to the “grocery store” by myself, to carve out at least ½ hour just for me.

Lately the weather has been splendid so I have been going to one of my favorite places, my garden.  It’s my current hobby and one that my kids usually run away from so that’s actually a good time to be alone.  Jeff Archer at Instant Feel Good writes, “Hobbies are what we all have as kids but only some of us have them when we grow up. It is so good for your health and mind to have something you enjoy in your life as a regular fixture and know that in times of stress, you could escape to do it knowing it will get you back on track.”

Notice the operative word here is ‘escape’.  That’s exactly what I do when I step out back and start pulling weeds or covering up mole holes. Sounds like a lot of work but this is my way to escape from the kids, electronics, and other noise pollution we experience every day.  Sometimes I just say I’m going to pull weeds and if they bug me they will pull weeds too.  They usually withdraw into their rooms like rabbits hiding from their prey.  Instead I go out back and just sit and enjoy the weather. 

Get up a little earlier than the family and if you are having trouble mustering up some energy during the AM hours, read Kavit Haria's 5 things you can do each morning to have more energy on the Wellness Junction.  Kavit writes that "Energy is a source within us that we can increase or decrease not only using the mind, but based on how we utilize our food and drink." If you are a night owl go to bed a little bit later or go for a walk—10 minutes in any direction away from your house will turn into a 20 minute walk since you have to come back at some point.  That’s 20 minutes you didn’t think you had.  The idea is to carve out time just for you to relax, regroup, and get control of your day.

Now, go take a look at your calendar, reorganize what you must, and write it down—I will take time to relax today! I look forward to your comments and updates on how you incorporate these ideas into your daily routine! Don’t forget to share your own ideas with us!

Stay Well,