A New Year, A Better YOU

New Year’s is a time of goal setting and resolutions. Me, I’m a periodization girl. My goals are usually quarterly. I find it easier that way—shorter time periods & action plans, yet enough weeks in a quarter to get/see measurable results. Don’t get me wrong, I do have a Life Plan. You know, the big picture stuff. That’s what I build my baby (quarter) plans off of.

When it comes to health and fitness and goal setting, a dear friend used to pose the question, “What have you got to lose?” or the opposing question, “What have you got to GAIN?” Both can be powerful motivators in helping you determine what is truly important and help you stay committed to your plan.

The recent issue of Eating Well (www.eatingwell.com) shared how several folks lost weight and kept it off. Their suggestions apply to any kind of goal setting, so I thought it would be appropriate to share the highlights:

Step#1: Be ready. Seems simple, but if you aren’t committed to reaching these goals and incorporating the necessary behavior changes or action plans into your week, success may be elusive.

Step #2: Set Goals. A simple formula was shared to calculate your calorie goal. Take your current weight X 12 = calories needed to maintain your current weight. To lose 1 pound/week, cut 500 calories/day. This is simple and there are other formulas available online which take into account activity level, etc. Another goal you may want to consider involves your BMI (Body Mass Index) where 18-25 is considered healthy. To calculate, take your weight in pounds X 703 and then divide that result by your height in inches.

Step #3: Keep Track. Record everything—exercise, eating log. There are multiple online logs available. Lance’s new site, www.livestrong.com has the daily plate section for this. Or, you can look up calorie counts at www.nal.usda.gov/fnic/foodcomp/search .

Step #4: Be Aware. This gets to journaling, if you want to. But really, slow down to consider how you feel while exercising, or what the circumstances were when you overindulged (friends, office spread, stressful event).

Step #5: Move More. This one is my favorite. Our bodies were meant to move. Everything works better and exercise is a wonderful mood booster.

Step #6: Get Support. Gather it around you. Share your goals and dreams with your friends and family. Ask yourself what skills and abilities you have to reach your goals and what skills or guidance should you seek out?

Step #7: Reward your success—a new book, a massage, a date with friends. Celebrate life.

Here are a couple of resources from our Eating Well editors:
Eat Well For Less: www.eatingwell.com/budgetmeals
Recipes for Romance: www.eatingwell.com/valentines
Heart Health: www.eatingwell.com/heart

For 2009, I wish you the best of health, happiness and dreams fulfilled.
Be open to the possibilities…because you can.

A friend of mine shared an article of a proposed “obesity” tax where items like soft drinks and candy would be taxed at a premium. SPLENDID idea! Lets hope something like that actually goes through…of course we battle “big business” with something like this idea. Until HEALTH and WELL BEING and true caring for our fellow outweigh (no pun intended) profit made off of junk and fast food, we’re still in a downward spiral. I believe we’ll come around. It’s sort of like the “GREEN” effort that is finally taking root. Japan is even considering some novel ideas with employers and their employees BMI, believe it or not.

Consider these facts. Obese young adults in their 20’s who are 30+ pounds overweight will have lifetime medical bills that are $5k-$21k higher than normal weight young adults and extremely obese young adults can expect to incur $15k-$29K more, according to a study in the Obesity journal.

Right now, (if I remember correctly from my son’s literary arts project on “Obesity in America”) 33% of the US population is obese, which puts them at risk for Type II diabetes, heart disease, and some cancers. Another third is overweight. In 20 years or so, the % of our US pop that is overweight or obese will be 90%!

Here’s something else to chew on….the June issue of Mayo Clinic Health Letter reported that an estimated 14% of cancer deaths in older men and 20% in older women could be attributed to excess body fat.

The Journal of Pediatrics recently published a study that showed teenage girls who spend most of their time on the internet are more likely to experience weight gain. Add to that, they also found a direct correlation between lack of sleep and alcohol consumption with increases in weight.
The girls in the study were between 14-21. The measure was recreational computer use only—not that used for school. Like adults, lack of sleep interrupts hormones which in turn can create metabolic problems.

So, are you convinced to move yet? Better yet, are you convinced to encourage your family to move with you? Here’s another fact for you from our Harvard researchers: strenuous exercise results in a 50% decrease in depressive symptoms; the SAME effective relief that patients achieve with antidepressant medications/psychotherapy.

I can vouch that exercise, even for 10 minutes, makes me a happy camper.

As you look towards 2009, expect great things: achievement, success, health and happiness. The recipe? Learn, live, grow, give…and laugh.

When folks ask how I eat and what I eat, I tell them I try to follow the
80/20 rule. Optimally, I’d like 90% of what I eat/drink to be oh-so-healthy.
More realistic, however, is an 80% goal. Calorie-wise and nutritionally.

But, I do love chocolate and I like baking cookies with my kids. So here
are some ways I make our baking treats a bit healthier:

We move to the dark side….of chocolate, that is! If you can locate some cacao nibs (the real stuff that is bittersweet and offers more antioxidant punch). If I cannot locate that, I will move from milk chocolate to DARK CHOCOLATE. I try to find chips with 70% cacao or higher.

LESS SUGAR. It’s that simple. I’ve experimented a lot with this and haven’t found a recipe yet that really needs all the sugar recommended. There are a couple of other things we do, also. We reduce the sugar by ¼ of what the recipe calls for and then we take what is left and split it 50-50 with brown rice syrup or agave nectar and sugar. Supposedly your body digests brown rice syrup slower. And that’s a good thing.

About that sugar spike slow down…the kids and I do a couple other things in this arena in order to slow the spike. We ADD FIBER. We throw in some whole flax seeds, ground flax seeds AND some whole, old fashioned oats.

Speaking of fiber, we also go a little NUTS. We chop up and add almonds & walnuts and throw in some pumpkin seeds giving us the benefit of fiber and good fats and protein.

Then, there are the FLOUR UPGRADES. Again, I like to do what I can to boost fiber and protein to make treats more nutritionally sound, so we use soy flour or whole wheat flour. Sometimes I use brown rice flour or quinoa in order to avoid gluten…which is fine for the kids, but doesn’t always work so well with me.

Last, we replace oils and butter with APPLE SAUCE and reduce the number of whole eggs by using a 1:3 ratio of whole eggs and egg whites the recipe calls for. Doing this reduces the cholesterol and calorie content.

And that’s it. We do this to many recipes and often throw in dried berries.

Because it’s a really strong predictor of a number of chronic diseases from diabetes to heart disease, plus a host of other problems. The December issue of Nutrition Action Newsletter had 8 tongue-in-cheek tips that can bulk up your belly. Here are the highlights:

1. Don’t bother getting up. OK, long ago man moved a LOT to survive. Today’s modern conveniences provide for minimal movement, if we choose. Bad choice. Our bodies were meant to move. Muscle is metobolically active tissue and it you are not doing some kind of resistence exercise, your muscle size is decreasing. Less muscle means your body needs fewer calories–although many folks continue to eat the same…thus adding more fat. Most Americans gain 1-2 pounds a year on average. It’s kind of a vicious circle. Cardio-resistence-flexibility. All 3 of these aspects should be built into your weekly routine.

2. Keep eating as much as you ate in your 20’s. Back to age related muscle decline which means your body needs less calories. Combine less muscle and activity, you definitely need fewer calories or….yeah, you guessed it. You put on more fat.

3. Bump up your calories per bite. All of our processed calorie-dense foods pack a lot of empty calories into each bite. Cutting calorie density is a good way to eat less. Try it by eating less fat and increasing your water-rich foods like fruit and veggies. Look at Men’s Health Mag or Women’s Health for articles on eating this vs. that. The provide many good options.

4. Drink your calories. OK, this one gets at “liquid candy” –you know, big gulps. Nuttin’ but sugar, honey–sugar, chemicals and bad for your body.  Along these lines are also some of those wonderfully advertised chocolate mochas with whipped cream on top! juices can be just as bad regarding sugar content. Read your labels and if given the opportunity, opt for the whole orange vs. the juice.

5.  Eat out more often…it’s so convenient. Yeah, and it’s also loaded with calories and creates major “portion distortion”!  Folks can easily consume 1000 calories on popular entrees…and then add another 1000 easily with dessert, if you aren’t careful.  Lucky us, we are served portions that feed 3-4 people and this often makes us think we need larger portions even when eating at home.

6. Look for trans fats. NOT. This stuff is awful. It adds to a product’s shelf life and bacteria won’t even eat. What’s worse, though, is what it does to you weight.  When monkeys were fed calories to maintain weight but which included trans fats…guess what?  Yep, they gained weight. Nix it.

7.  Surround yourself with food. I bet there’s a lot of this one going around due to the holidays. If it’s tempting avoid it. Like those mint M&M’s I used to buy and keep in a bowl at the house around Christmas. Not any more. They kept calling my name…! Put it out of sight or don’t even buy it at all. Avoid co-workers’ desks if they contain candy you like and stick to calls/email.

8. Get less sleep.  By now you have seen the reports on this one. Want to lose weight? Get more sleep. Sleep deprivation is often a contributor to weight gain.  When you are deprived of sleep, your appetite goes up.

Have a great weekend and take good care of yourself!

Initially this blog entry was going to be a list of the top 10 things I was grateful for.  You know, simple things like my Ipod Nano and the new Itunes Genius feature which has opened the door to enjoying old tunes I hadn’t selected in a while, as well as discovering new favorites.  Or, my incredibly silly, smart &  wonderful kids. However, as I contemplated my blessings, I realized I couldn’t limit it to just my “Top 10”.

So here goes:

I’m thankful to work for a company (State Farm) with a mission of helping others recover from the unexpected and realize their dreams. We help put families back together and I love this company and the many “giving back” opportunities it provides.

I have admiration and respect for the folks I work with—they are intelligent, proactive, enthusiastic and compassionate. They give me grief about being a health nut and I give them grief about what they eat…

I’m thankful for my mother and father and step dad.  My father (who passed) taught me how to be financially responsible.  My beautiful mother, independent and outspoken before her time, always believed we could achieve whatever we decided to work for. She didn’t give us any slack when we screwed up which allowed lessons learned. My stepfather, for loving my mother and being such an upbeat, positive, outspoken (notice the trend) partner, who has motivated my 77 year old mother to go to the gym regularly AND who has finally seen the value of a daily whey shake with banana, oats and flax seed oil!!

I’m blessed to have my brother and sister…my brother who is the cool uncle that takes my son fishing and on “man” trips and cares deeply about affecting change and making the world a better place to live. My sister, for being the most unselfish, loving woman I know, my personal “rock” and CPA over the years.

My most precious children, Nicole and Rhys.  For their humor, love of music, athleticism, and love of me. I couldn’t be more proud of these little people.  They make my heart sing.

Did I mention my (still waiting for and going through withdrawal) Ipod Nano? Or the people who brought my 8g Nano so I could get into a new one for a few bucks more? Or Ebay for the tech discount I used recently to upgrade to the 16g ?  Blessings abound…!  J

My health, this life, beauitful sunrises over the hold-out farm property I pass every morning on my way to work and the sunsets I hope to catch right before they drop out of sight.

Mr. and Mrs. Kimmes…

Runs filled with sunshine, light breezes, and blue jays.

Nike shorts, tights and skorts.  Love ‘em.

Girlfriends—old and new.  My training chicas who motivate me WEEKLY demonstrating that age is just a number. My best friend from college with whom I can pick up right where we left off without skipping a beat…and who will never quit reminding me she will always be younger!

Guy friends…my work buddies, gym buddies, Mav’s buddies, and neighbors who lend a hand.

My dear friend and business partner, Vince, who has been my “go-to” guy for the past 5 years and shown me that some men can be trusted.

I am thankful for my 17 year old home that provides shelter for my family along with numerous “learning” opportunities in repairs…!

Kitty paw prints on my car windshield –reminders of the sweet kittens we rescued from a shelter that my kids have loved and cared for over the years.

The discovery of a new wine, restaurant, or healthy recipe I can make in 5 minutes or less!

I am thankful for all the survivors out there giving hope to all of those in the throes of the “fight”—as well as those who have passed, giving us the opportunity to have loved them.

I am thankful for the sheer joy of a beautiful day…the steam and scent from a fresh cup of tea…a new warm, cuddly scarf….or a text from a friend to brighten my day.

“Life is our greatest possession and love its greatest affirmation.”  –Leo Buscaglia

Happy Thanksgiving, friends.

The “greening” of America is finally catching on…and I love it!  Recently, I stumbled across a neat idea for transportation…an online community where you can hook up with others for similar destinations and share the cost.  You can carpool to school, to church, to sports games, or even find someone to share longer distance travel across the U.S.!  It’s a great concept. The GoLoco (www.GoLoco.org) folks make their money by charging 10% of the travel costs, so if 3 people (2+ the driver) decide to go see the Mavericks play, the mileage is determined and then a cost of 50 cents per mile is calculated. If two riders participate, then 1/3 of the trip is charged to each of them, with 10% of the trip cost going to the GoLoco folks.  I think it’s a great idea.  And I bet more of these communities will be popping up.  If you know of some other  GREEN ideas like this, please share them!

And in the meantime, Live Fit, Live Strong, Laugh Often.  Happy Monday!

Recently I was reading an article on www.Beliefnet.com regarding 10 ways to be your own self coach.  The questions the author encouraged  readers to ask themselves were good, so I thought I would share the highlights below.  When faced with a decision or direction to go, ask yourself these questions:

1.) Is this good for me?

2.) What does my body have to say about this? (in other words, LISTEN, there are often clues)

3.) What are my values?

4.) What would Jesus do? (or Buddha, Sai Baba, your grandmother/father, etc.)

5.) What am I not seeing?

6.) What really matters here?

7.) What should I act and where should I step back?

8.) What would make me genuinely happy?

9.) Who has some guidance for me right now?

10.) What is the divine intention for my life today?

For more information, www.vitctoriamoran.com is the author of the book, “Creating a Charmed Life”.

ENJOY today.  Happy Monday!

Get this, according to the editors at “Best Life Magazine“, a typical jack o’ lantern bucket will hold approximately 250 small chocolate bars, OR about 9000 calories. Gulp!  I don’t consider that much of a treat, my friends.  So, what’s a parent to do?  Well, a couple years ago, I started handing out “tricks”–little toys and games versus the junk stuff.  There wasn’t too much of a difference in cost.  It works pretty well and many of the parents actually sighed in relief and smiled when they saw there was no candy distributed.

My son’s orthodontist has a great idea this year, as well. He is offering $2 per pound of candy turned in to him. He is giving $1 to charity and $1 back to the child who brought the candy in. He is sending the candy overseas to the soldiers.  Troops, charity, and kids’ dental health all in one swoop.  I think it’s a grand idea. It seems my kids have more fun obtaining the candy than actually eating it, anyway. I usually let my kids pick out a few to eat Halloween night and then add some to lunch boxes for the next week. But after that….bye, bye candy.

If you have to go the candy route, the folks at Best Life have come up with their suggestions for the Top 10 BEST (?) candies vs. the Worst 10:. My favorites, of course, are all on the “worst” list.

Check it out and good luck.

Happy Halloween!