May 20, 2012

Parents Guide to Summer Survival by Juli Shulem

May 20, 2012 By Leave a Comment

As another school year comes to a close,  summer months bring changes in schedules. For a smooth transition to summer, begin your planning now. Even though kids are on vacation from school, life and responsibilities of parents don’t enjoy a vacation. Achieve a balance of fun and work by planning early and implementing four actions now!

Get YOUR chores done before school is out. Take advantage of the last few weeks of the school year to get things done for yourself that are best done without having children in tow. Make a list of those items that are easier to do sooner versus later and those which can be done with your family around.

Confirm your summer daily schedule before summer begins. Plan the activities your children and family will be participating in: camps, get-aways, at-home activities. How will your children be occupied? They don’t necessarily have to participate in scheduled activities every waking moment of every day – yet there should be some structure to the days. Before summer officially begins, call a family meeting. Ask all family members to sit down and share what they would like to do with their days. Perhaps new life skills can be developed, for example the children could learn about cooking dinners, since they won’t have homework to contend with. Follow through with a written and posted schedule, so all family members are aware of who is doing what, where and when.

Plan non-planned time. Be sure to allow for adequate “down time” as students work hard over the course of the school year and most will enjoy sleeping in for a change. If a family vacation is in the plan, try not to make it an endurance run – take everyone’s needs into concern. Ask each family member what they would like to do and aim to accommodate each request as best as possible.

Post a written list of activities. For example, heading to the local farmers market, attending a festival in your local park or participating in an activity at your library. Make a chart of “things you can do this summer” for the children and place it within view so when they come to you after a week whining “I’m bored” you can direct them toward the chart to pick an activity.

Planning ahead for the summer, will make the time spent more rewarding and less stressful for all family members!

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Efficiency/ ADHD Coach. www.julishulem.com, Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com

 

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The Buddy System by Mary Miriani

May 16, 2012 By Leave a Comment

Remember the buddy system? It is a system critical to survival should something go wrong. As it turns out, it is also an effective system to implement when beginning an exercise program. A workout buddy can keep exercise both motivating and interesting. The advantages of exercising with a friend, as well as choosing the right buddy often make or break success efforts.

Working up a sweat with a friend is a great thing, especially if you hate to exercise.  Having a buddy keeps you accountable. It is much harder to skip your daily exercise if you know there is somebody counting on you to show up. Exercise is more enjoyable when shared with others. It fulfills the human need to socialize.

People are social animals, and thrive on the feeling of being “in this together.”  Exercise buddies both motivate you to keep your exercise commitment, and celebrate your victories, such as pounds lost or miles walked. They encourage you when the scale is not budging, and keep you focused. That is, if you have chosen the right partner.

Here are the essential qualities to consider when choosing an appropriate exercise buddy:

They keep it positive. The person you choose to exercise with needs to possess a positive attitude.  Negativity is the enemy of long term success. Exercise is supposed to make you feel good. How can you feel good when your focus is on what is ineffective? Patience and persistence are good attributes in a workout buddy, especially if you are not. Impatience undermines the most well intentioned exercise plans, because, despite being bombarded by get-fit-quick messages, it takes at least twice as long to get fit than to become unfit.

They possess a stick-with-it quality. You don’t want a partner who easily gives up when it gets tough. And let’s face it, getting fit is tough.

You share similar capabilities and exercise experiences. Look for friends who have similar goals and fitness levels as you. If your buddy is too advanced or too far below your fitness level, you or they will be likely to quit due to difficulty or lack of results. 

Their personality is a match for yours. Most important, you need to enjoy the company of the person you workout with and the activity you choose. No one sticks long-term with something or someone they dislike, regardless of activity results or progress.

Set a goal to find a workout buddy, and then commit to an activity you both enjoy. You will survive your exercise program and reap the benefits of better health. 

By Mary Miriani. BA Exercise Science; ACSM Health/Fitness Specialist.
Reality Fitness, Inc.; Naperville, IL. Contact her via email, mary@miriani.com.

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The Health Triangle by Deborah Lowther

May 13, 2012 By Leave a Comment

The Health Triangle: Eating Right + Exercise + Vitamins = Healthy You

There is no one magic pill that will make you healthy, no one perfect exercise that will get you in shape and no one super food that will give you all the energy you need to face the day. The truth of the matter is being healthy takes a multi-faceted approach: eating right, getting regular exercise and taking vitamins to ensure you are the healthiest you can be. 
 

Eat Right

Before you grab something to eat, plan a meal for your family or pull something off the shelf at the grocery store, ask yourself a couple of questions. “Did this food grow from the ground?” and “What nutrients are in this for my health?” You will find very few truly healthy foods wrapped in cellophane or sold in cardboard boxes.

Buy fresh fruits and vegetables that are grown and not processed. When choosing cereals, breads, pastas, and rice, choose ones that use the whole grain, 100% whole wheat and very little additives or sugar. When planning a meal, make sure you include protein, whole grains, fruits and vegetables and open as few packages as possible.

Eating right gives your body the fuel it needs to be healthy.

Exercise

There is no avoiding this one. In order to stay in shape and feel good, you must move. Your heart, your lungs, and your brain all need you to move. Exercise gets your blood pumping and keeps all the systems of your body in shape to keep you going!

Find something you enjoy doing at home, outside or at the gym. Fit in 15 minutes here and another 15 minutes there, then increase that 15 minutes to 30 minutes or more. Find a workout buddy, mix up your workout often to stay motivated or buy a workout DVD and use it regularly. Get your heart rate going.

Exercise gives your body the energy it needs for a healthy lifestyle.

Vitamins
Do you really need to take vitamins? The perfect diet is rich in all the vitamins and minerals your body needs to keep your immune system functioning and ward off viruses. Truth is, not many of us eat a perfect diet. You need to eat a wide variety of fruits, vegetables, dairy, grains, and protein daily to get all the vitamins you need.

Since many of these nutrients are water soluble, they pass through your body and require daily replenishing. Taking vitamins is like a backup plan, it provides the nutrients your body needs should your diet not make the minimum requirement that day. Certain vitamins such as Vitamin D, Omega 3s, B-Complex and B12 can be difficult to get from foods alone and taking a supplement ensures you are covered.

Vitamins give your body the nutrients it needs, when your body needs the nutrients, for overall health.
 

Deb Lowther is a mother of 3 young daughters who, when not running after the kids, is running in the trails! She blogs about Raising Healthy Kids and ensures her own have fun while eating healthy & staying active. Visit her websites to learn more www.iron-kids.com & www.adultgummies.com

 

 

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Wellness at Work by Kaye Kennedy

May 7, 2012 By Leave a Comment

Working fitness into the work day can be a challenge. The nature of work is often contrary to healthy living. We sit at computers all day in high stress environments and are plugged in to our Blackberry’s around the clock. Given the amount of time we spend on the job, we need to figure out how to be healthy while doing so. Use these tips to work health and fitness into your day:

Participate in your company’s wellness program. Rising healthcare costs are compelling more companies to implement wellness programs. Such programs are low hanging fruit for employees. They often include educational information on topics like weight loss, smoking cessation, nutrition, and more. You might even score a discounted gym membership or free health screenings that can aid in early detection of health problems like diabetes, high blood pressure and such. Often cash incentives are offered to increase employee participation. Consult your human resources department to learn what your company offers. Your inquiry may be the nudge the company needs towards wellness.

Move more. Keep moving throughout the day. Many mistakenly think that working out after work and on the weekends is enough. Being a weekend warrior will not overwhelm the effects of sitting all day. Research shows that sitting for long stretches may be just as bad for your cardiovascular health as smoking. The body goes into metabolic shut down when we sit. It’s much like what happens to our computers when left idle for a few minutes. To combat this, stand up and move every hour. Take calls standing, walk to your boss’s office to discuss business instead of firing off an email and conduct walking meetings. 

Plan your meals.Fuel your body and your mind with a healthy breakfast to keep your energy up and prevent over eating. Keep healthy snacks at your desk like fruit and nuts. Whether you bring lunch or got out, a little forethought goes a long way. Pack a healthy lunch the night before. Grab menus from restaurants near the office and establish healthy “go to” meals.  Staying fit at work boils down to smart choices. Small changes over time can yield big results. Set a small goal like drinking more water and focus on it. Once you accomplish that, incorporate another small goal. Over time, you will achieve lasting lifestyle changes.

Kaye Kennedy is the Director of Corporate Health and Wellness at MBS Wellness. MBS Wellness specializes in creating custom wellness programs for small to mid-size companies that yield measurable results. Contact her at Kaye@mbswellness-sf.com or 1.888.957.9940 x1. Visit www.mbswellness-sf.com and follow MBS on Twitter @MBSWellnessUSA.

 

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Springtime Healthy Eating by Keri Gans

May 1, 2012 By Leave a Comment

Spring is the in air, which means swimsuit days are just around the corner! The good news is that along with spring comes many delicious, healthy vegetables and fruits that are figure friendly.

Look for these nutritious choices at your local farmer’s market or in the produce section of your neighborhood store. Include them in your healthy eating plan at home or use them as your go-to side dish when dining out. Here are a few nutritious choices, along with preparation ideas to consider:

Beets: Serve on top of arugula, with red onion slices, drizzle of olive oil, sprinkle of feta and a squeeze of fresh lemon. However, if you are adventurous in the kitchen, shred and add them to quinoa.

Asparagus:  Pre-heat the oven to 425 degrees. Cut off the ends of the asparagus and lay on baking sheet, drizzle with oil & place in oven, cook for 10-15 minutes or until slightly brown. Sprinkle with tablespoon of Parmesan cheese and serve. Other great ways to enjoy are to simply throw them into a pasta sauce, an omelet, or steam and puree into a soup.

Artichokes: Enjoy artichoke hearts thrown into a salad or a pasta dish. When in a pasta dish they take up so much room, you need less actual pasta, a real calorie saver. Simply enjoying a whole steamed artichoke drizzled with olive oil and a little lemon (or a tiny bit of butter) can’t be beat for a refreshing side dish.

Strawberries: No recipes needed here. Simply wash and eat. Or top your cereal with them, your oatmeal, or a cup of low-fat Greek yogurt or cottage cheese. If you feel like you would rather be eating a piece of strawberry pie, try taking a cup of strawberries, top with a crushed graham cracker and a heaping tablespoon of low-fat whip cream. You’d just be surprised how easily that piece of traditional pie becomes a memory.

Besides being helpful for your waistline, buying fruits and veggies that are in season are also good for your pocketbook. In season foods are typically less expensive.

By Keri Gans, MS, RD, CDN, Nutritionist in Private Practice in NYC, Media Spokesperson, & Author, The Small Change Diet (Gallery, March 2011) www.kerigansnutrition.com. Follow Keri on Twitter @kerigans and join her Facebook community via www.facebook.com/TheSmallChangeDiet

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Nutritional Tips for Dealing with Seasonal Allergies by Deborah Lowther

April 25, 2012 By Leave a Comment

Spring Flowers Bring Nasal Showers: Nutrition Tips for Dealing with Seasonal Allergies

ACHOO! Does Spring equal red, watery, itchy eyes, scratchy throat and the sniffles? You have seasonal allergies. It’s that time of the year again when the trees are budding, the flowers are blooming, the grass is turning green, spring is in the air and your seasonal allergies are in high gear!  

Stocking up on allergy medication is the norm, but did you know taking certain vitamins can help you deal with common allergy symptoms? Vitamins can’t cure or prevent allergies, but if you look for nutrients that are a natural anti-inflammatory or stock up on supplements that will boost the immune system, you can reduce the severity of seasonal allergies. Remember to A.C.E. your vitamin intake to find some allergy relief!

Vitamin A
Vitamin A improves your immunity as it promotes healthy mucous membranes, which keep bacteria out of the body and helps defend you against the sniffles. Great sources of Vitamin A are milk, cheese, spinach, sweet potato, carrots, and kale.

Vitamin C
Vitamin C gets huge marks for its antioxidant properties, boosting your immune system and helping to reduce inflammation. Vitamin C also reduces histamine release, which is part of many allergic reactions. Vitamin C works best in conjunction with Vitamin E. You can get your daily Vitamins C dose in fruits like papaya, kiwi, and strawberries, and greens such as kale, broccoli and brussel sprouts and peppers.

Vitamin E
Vitamin E is another antioxidant and research is showing that it may be effective at suppressing allergic reactions while also building your immune system and protecting you against viruses. Find Vitamin E in dark leafy greens such as spinach, sunflower seeds and almonds, and papaya.

Omega 3
Omega 3 fatty acids boost your immunity and are well known for reducing inflammation, which in turn can help lessen the severity of allergy symptoms. Increase the salmon, tuna, walnuts, flax seed and other food high in Omega 3s in your diet and look for a good Omega 3 supplement.

Probiotics
Experts say keeping your intestines healthy with probiotics can play a key role in allergy symptoms. Probiotics aid in digestion and fight off disease causing bacteria. We need to replace the good bacteria in our digestive systems since eating processed or high sugary foods or taking antibiotics can cause the bad bacteria to multiply. Look for yoghurts with live probiotic cultures.

Get your vitamins A, C, E, Omega 3s and probiotics to help your body deal with spring-fever and enjoy a little natural relief from seasonal allergies.

Deb Lowther is a mother of 3 young daughters who, when not running after the kids, is running in the trails! She blogs about Raising Healthy Kids and ensures her own have fun while eating healthy & staying active.  You can visit her websites to learn more www.iron-kids.com & www.adultgummies.com

 

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The Two-Wheel Advantage by Nancy Maier

April 22, 2012 By Leave a Comment

Why make bicycling a habit? In celebration of Earth Day, here are just a few reasons!

Be Eco-Friendly. Commuting via bicycle means one less car is on the road. Reduce your carbon footprint, save fuel, maintenance and parking costs and get fit at the same time. During your commute you’re able to explore back country roads, coastal routes or any one of the hundreds of bike paths which have been installed all over the US, Canada and Europe. 
 
Experience Community on a Small, Local Scale. Whether you are an avid or novice cyclist, traveling by bike enables you to see and feel the countryside, small towns and big cities at your own pace. You’ll notice unique landmarks and sites that in a motorized vehicle would quickly pass you by!

Give Back. Cycling for a cause can also be a great way to spend your time. There are hundreds of charities which sponsor single and multi-day cycling events. Usually there is a registration fee and then you are asked to solicit donations to support a worthwhile national or local cause. The organizers usually provide roads marked with the route, well stocked rest stops and mechanical support. This is a great way to meet hundreds or thousands of other like minded cyclists. 
 
Support Alternative Transportation Programs. Over the past five years, many of the major cities throughout Europe and the US have instituted Bike Share. If you are on vacation and decide to go for a ride, you can take a bike from a bike share station in Paris, Barcelona, Washington DC or Denver for example, and return the bike to a bike share station in a different part of the city or a different city entirely.
 
By Nancy Maier. Nancy may be reached via email, maier@pedaling.com.  Visit http://www.pedaling.com for all your bicycling information, including a listing of cycling events, as well as the perfect Guided or Self Guided Bicycle Tour in the US, Canada, Europe, Asia, Australia/New Zealand, Africa, Central/South America and The Middle East.

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5 Ways to Relax and Relieve Stress by Nicole Burley

April 10, 2012 By Leave a Comment

Everybody is stressed. Too little sleep, long work hours, and their shoulders are up around their ears all day long. Does this sound familiar?
 

Stress is rough on your body in a number of ways. It can lead to tension headaches, anxiety attacks and high blood pressure – but it can also really mess with your weight! Steady levels of stress hormones in your blood will make you hold weight and keep you trapped with extra pounds. It’s not always practical – or even possible – to quit your job, go on vacation, have weekly massages or hire an assistant to help you manage the stress in your life.

Here, however, are 5 totally free – and totally doable – ways to reduce your stress and find some peace.
 

Do absolutely nothing. Don’t underestimate the power of doing nothing! This can mean 5 simple minutes of staring out the window – or a whole afternoon of watching bad TV without guilt. See if you can find a little, tiny patch of time where you consciously, purposely do NOTHING. Let yourself veg out – even if it’s in the bathroom stall for a few moments!

Make something. Make a pie, make macaroni art, make a little man out of paper clips; sketch a portrait of your boss. Create something. Free up a different part of your brain so that stress and anxious thoughts have to take a temporary back seat.

Look at a tree. Seasonal allergies aside, there is something very powerful and calming about nature. Could you find a few trees or some grass or some flowers and spend some time appreciating them? Even if they’re only out your window, just taking some deep breaths while looking at something green can do wonders.

Find a four-legged friend. Play with a puppy, or any kind of animal. Animals can be big balls of love and happiness. Sometimes all you need to do is SEE a happy dog or a cute bunny and it will lighten your spirit and relax your blood pressure. If there are no pets roaming around your workplace (!), check out one of the countless YouTube videos of animals being adorable-it can really shift your energy!

Write. Possibly one of the more powerful ways to alleviate stress and anxiety is to write. Writing helps you find clarity, and also gives you a way to get all your anxious thoughts OUT of your head and on to the page, where they are much less destructive! If you’re finding yourself overwhelmed by stressful thoughts and all the things you have to do – write it all out on a piece of paper (or on the computer) and look at it objectively. Seeing everything laid out in front of you can give you a new perspective – and make things seem more manageable.

Nicole Burley, M.Ed is a certified Life Coach and Health Coach in NYC. Her motto is, “Health is fun. Diets are not”. Nicole helps frustrated dieters find a happy, healthy weight – no dieting or deprivation allowed! Nicole holds a masters degree in education from DePaul and a certificate in Plant-Based Nutrition from Cornell. She is a graduate of Coach U and a certified member of the International Coach Federation. www.NicoleBurley.com. Facebook.com/NicoleBurleyCoaching. Twitter: @YourCoachNicole

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Beat Boredom with Out-of-the-Box Exercise by Whitney Orban

April 5, 2012 By Leave a Comment

This article is brought to you by Kathy Smart. Kathy is a TV nutritionist, host and chef of ‘ Live the Smart Way ~ the world’s first vegetarian and gluten free TV show’ and author of ‘ Live the Smart Way. Check out her website for more information, www.livethesmartway.com.

Beat Boredom with Out-of-the-Box Exercise by Whitney Orban

The windows are open, the sun is shining, and three layers of clothing aren’t required to go outside. Spring is here! What does this mean? Move your workouts outdoors!

If you find yourself making excuses to sleep in or accepting your reasons why it’s okay to cut workouts short, boredom has set in. Sure, when you’re short on time or weather is not cooperating, hitting the gym is a great option. However, if you’re up for a little adventure, try an out-of-the-box-exercise approach!

Embrace Nature. Nature is ever-changing, so it’ll keep you motivated.  Find inspiration in small adventures like taking a jog around town. Simply having the sun on your face, wondering what’s just past that next hill, or watching your dog have fun running along your side will give you energy to keep going. Let’s face it, the view outside almost always beats indoors.

Become an Adventurer. Little adventures will peak your interest to try bigger adventures, like summiting a 14,000’ mountain or taking a trip to Thailand to go rock climbing. Begin with smaller adventures, and allow them to take you to places you’ve never been before. Be open to the excitement adventure brings. Who knows, you might have so much fun you forgot you were even working out. Planning for adventure also creates a goal to improve fitness and workout adherence. It’s unlikely you’ll skip out on the gym because you’ll be focused to get in shape for the big adventure.

Anything NEW is fair game. Not everyone can hop in their car and arrive at a mountain in a couple hours but each workout outside can still be new and exciting. Drive a few hours and take a hike, visit your local park and go for a bike ride, sign-up for a rock climbing class, you might be surprised at what is in your own backyard.

Whitney Orban moved to Colorado from Florida in 2007 and immediately fell in love for the mountains. Follow her adventures on www. bradleysadventures.wordpress.com

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Inside-Out Fitness by Mary Miriani

March 26, 2012 By Leave a Comment

Spring has arrived, and swimsuit season is looming. Most people think of fitness, and getting-fit, from the outside in. However in reality, fitness comes from the inside out and it begins with a positive mindset. If you really want to be fit, forget your old ideas about fitness being a way to shape your body, and instead shape your mind and spirit first. The result will be a great and healthy body, and mind! 

When we get in shape for looks alone, we allow outside things like the scale and mirror judge us. Instead, concentrate on how you feel on the inside. Get in touch with your own body’s signals, and a lifelong healthy body for life will result. 

So how do you create fitness from the inside-out? Listen to your body! Your body is superbly designed to tell you when to eat, move and rest:

Listen to how your body and energy feels with how and what you’re eating. Firstly, pay attention to how you feel when you under-eat. You may feel nervous, maybe have a headache, and eat uncontrollably later. Secondly, watch what happens when you eat junk food. Sure it tastes good and may provide a burst of energy immediately. However, how do you feel a few hours later?  You’re probably feeling sluggish and exhausted soon after consuming foods high in sugar. Conversely, take note of how you feel after eating healthfully. For example, maybe you feel lighter and enjoy balanced steady energy and less bloating after eating a lean protein snack or smaller meals later in the day. Keeping a food/feeling log is a great start!

Listen to how your body feels at various times during your day. For example, do you squirm after hours of sitting at your desk? If so, your body is begging you to move! The solution may be as simple as setting the alarm on your smart phone or computer to get up every 2 hours and stretch.

Listen to how your body feels and responds to your sleep schedule.  Do you feel rested and rejuvenated upon waking in the morning? Too little sleep and soon, you’re yawning; it’s hard to keep your eyes open and losing track of your thoughts during your day. Your body is demanding rest. Logging sleep patterns/feeling will provide important feedback.

This spring, develop a vision of how you want to feel and follow that vision by slowly taking the steps that bring you there; evaluate your overall variables of food, exercise and rest. Start building your fitness on the inside, and your body will soon follow. With awareness of your unhealthy habits, commit to action steps and change them one at a time, until you feel great. Fitness cannot and should not happen in a rapid effort to change your mirror image. If you focus on fitness from the inside out,  you will be feeling (and looking) great!

By Mary Miriani; BA Exercise Science; ACSM Health/Fitness Specialist. Contact her via email, mary@miriani.com.

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