Healthy B.P.M.

Here’s another batch of mini tips. Remember good things come in small packages.

 Fit Tip: Have kids? - Look at their pictures to remind you that you want to be around to share life with them, with plenty of energy. You don’t want you’re 10-year old to be throwing you around the house, do you? Fit Tip: Get connected - Check out the e-mail, chat, or discussion groups on the Internet that deal with Fit, weight loss, diet, exercise, etc.

 Fit Tip: See exercise as a stress-releaser - A simple shift in attitude can do wonders for your stress levels. If you’ve had a long, hard day at work, exercise is something to LOOK FORWARD TO relieve your stress and revive yourself.

 Fit Tip: Keep a journal of how you feel after exercise. - Especially the great workouts. On the days you just don’t feel like exercising, look back on the good workout days for some inspiration.

 Fit Tip: Step Off. Quit weighing yourself 2-3 times a day. Once a week, same day and same time will do. To often the numbers on the scale set the tone of our day. Keep in mind that most scales read in pounds and that ¼ - ½ pound you lost won’t show. Also the muscle you are gaining might register as weight gain.

 Fit Tip: Think of the colors of the rainbow when shopping for vegetables. ROYGBIV. Red, orange, yellow, green, blue, indigo, violet. The more colorful the vegetable the antioxidants and vitamins it has.

 Fit Tip: Not sure how much water to drink? Here’s a quick way to figure the amount that’s right for you. Divide your bodyweight in half. That’s the number of ounces you should have. Then divide that number by 8 for the amount of cups that number equals. And you didn’t think the math classes would come in handy did you?

I like other wellness professionals dispense weight loss and fitness advice. We all have our good points and have others that need to be retired. There’s one piece of advice I’ve found that sounds good in theory, but just doesn’t translate into real life. The suggestion is to use a smaller plate. As I said that sounds good and reasonable, put less on your plate and you eat less, right?? What or who is going to stop you from going back for seconds? Do these smaller plates come with a GPS that automatically holds you back? It doesn’t matter what size your plate is fit buddies, you have got to get it straight in your head and your heart that you’re going to make the changes needed to get healthy and well. Are you going to carry a smaller plate with you when you go to a restaurant or to a friend’s house for dinner? Now I realize that by pointing out what I think are flaws in other‘s advice; I invite the same for myself; it comes with the territory.

At the risk of cutting off my nose to spite my face, losing weight and shedding inches is a matter of common sense. I know, I know there are those that need some medical intervention because their weight has caused health problems. There are also those that can’t do it alone even with a healthy dose of common sense. If we would take the time to really get to know ourselves, find out what makes us tick we’d find out what’s the best course for us to take.

I justify that belief by pointing out that there are volumes of data available about weight loss and still we’re one of the fattest nations on the planet. We spend millions of dollars a year on products and gadgets and our country still has a problem with obesity. Most of us in the fitness industry know that we don’t have all the answers and are sincere in our efforts to provide the best training and education we can to the people we serve. However, sometimes we have to be called out for our flaws as well. Take care and be well.

Let’s talk about you and your workout routine. Does this sound like you?

Speed, what speed? You’re stuck at 2.5 mph and still holding on to the rails. You’re also still lifting the “ooh baby don’t hurt yourself weights”, you know the cute little pink ones. Pick up the pace and pick up some real weights if you want to change your body.

When was the last time you broke a sweat when you worked out? Oh, I forgot you can’t mess up your hair. You don’t have to sweat buckets but sweating is a cooling method. And if you don’t need cooling, you’re not creating heat. Which means you’re not burning any fat.

Now I don’t expect you to raise your hand and admit to any of the above. But you’re going to have to kick things up a notch to strengthen your cardiovascular system and change your body. Nothing earth shattering I promise. Try a little high intensity interval training. This can be done on the treadmill, bike or elliptical. Most machines have built in programs, try a couple. They automatically change the intensity for you. Example, on the treadmill you’re walking at no incline for a minute, then on a 3% incline for 2 minutes. Repeating that cycle for about 30 minutes. Same principle applies to the other machines. Naturally you’ll have a warm up and cool down where the intensity doesn’t change.

If you’re not happy with the results you’ve been getting, change what you’re doing. Then change it again in about 6 weeks. The changes I’m suggested aren’t meant to leave you breathless and flat on your back, but at least try and break a sweat. Nothing ventured, nothing gained.

As I’ve grown older I’ve come to value the times when I can just be still. When I am still, I sit back, relax and appreciate all the blessings in my life. My spirit is lifted and my energy flows freely. That is my repose, my chance to get away, if only virtually. Being able to call upon those feelings anytime, anywhere, puts me in a vacation state of mind. With that being said actual vacation time is here and there’s a cabin on the Carnival Inspiration waiting for me. Be back in a week.

Suppose I told you that there was a food that fights:

1. Cholesterol
2. Diabetes
3. Cancer
4. Constipation

And that this wonder food helps with: Inflammation , the blues, and
menopausal Symptoms.

And it: supports the immune system

You’d want to know what it is, if it’s safe and where can you get it, right?
This wonder food is actually a tiny and sometimes annoying seed; Flax.

Flax is very high in lignans, which are natural compounds that help prevent many types of cancer, such as breast, colon and prostate cancer. It’s a type of anti-oxidant and it’s super high in both soluble and insoluble fiber. Flax is a natural food that with noticeable health benefits, namely Omega 3’s. It is recognized as one of the richest sources of essential fatty acids. Our bodies can’t make Omega-3, it must be consumed as part of our daily diet.

Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.

Ways to include flax seed in cooking:

• Sprinkle ground flax seed on your cereal and salads.
• Substitute flax seed oil for other oils
• Include in other recipes where a nutty flavor is preferred

As great as the benefits are there are people who should not eat flax seed.
The Natural Standard Research Collaboration cautions the following individuals to check with their primary care physician before ingesting flax. Individuals with bleeding disorders and type 2 diabetes, pregnant women and women with hormone-sensitive conditions such as endometriosis, as well as men at risk of prostate cancer.

Bumble Bars
Always on the look out for more ways to keep you informed I’ve discovered an energy bar filled to the max with this incredible little seed. It’s called the Bumble Bar. Bumble Bars are gluten-free, wheat free, dairy free, and certified organic by the Washington State Dept. of Agriculture. The primary ingredients in are sesame and flax seed. 1 Bumble Bar contains ½ Tablespoon of Flax.
The original bar contains sesame seeds, brown rice syrup evaporated cane syrup, peanuts flax seeds, vanilla extract , and cinnamon; all organic. Here are some of the other flavors:

• Chocolate Crisp
• Chai with Almond
• Original Flavor with Cashew
• Original Flavor with Mixed Nuts
• Original Flavor with Hazelnut
• Awesome Apricot
• Lushus Lemon
• Tasty Tropical
• Chocolate Cherry, Chunky Cherry

Now about the taste…..Not bad. Most energy bars are nothing more than glorified candy bars, but these aren’t too sweet and don’t have that sawdust like consistency prevalent bars. There are lots of seeds and you may find a couple stuck in your teeth, but no big deal. I was impressed with the taste, the service, and the fact that they only make 154 bars at a time.

Bumble Bars have been around since 1995 and are the brainchild of Liz Ward. An avid hiker, Liz spent lots of time outside and developed the bar as a healthy snack and dessert alternative and also to do her part to preserve the planet. Please check them out online at www.bumblebar.com

There are many things that happen to us and around us that are out of our control. The one thing that we can take control of is our level of fitness. Before you say that’s not true for everyone, let me give a disclaimer. Some people do have medical conditions that are debilitating and have left them in a condition that is not conducive to physical activity. Now for the rest of the population that likes to sit and wish for a fit and healthy body, this is for you. We have the capability and time (believe it or not) to create and implement a fitness plan. Out of 1440 minutes a day (yeah I know I’ve said it before) you can find at least 30 minutes of intentional or incidental exercise. Break it into 10 minutes 3 times a day if you have to.

Your hunger for fitness has to be stronger than your desire for nachos and a brewski. Perfection is not a requirement. Attempting perfection will ultimately lead to failure. Consistency is the key. I know I’ve said that before and rest assured I’ll say it again. One workout a week does not make a fitness plan and once you decide to start exercising you can bet your sweet bippy, that all kinds of obstacles will pop up. How you handle them will either motivate you to creatively move forward or fall behind. For instance:

Pick a tip, any tip, just do something to get started on a fitness plan. Veggin out in the sun is a pretty cool idea and yeah you want to enjoy the warm weather, but…. You gotta get your body in gear!!
Fit Tip: Warm your Engine - Never start any training session, whether you are lifting weights or doing a cardio work-out, without properly doing a 5-10 minute warm up with your body. A proper warm up that consists of jogging in place, jumping jacks, moderate cardio on a machine or just taking a quick jog, are crucial in making sure that you help warm your core and get your muscles in a flexible ready to train state.

Fit Tip: Exercise of Choice - Many people are looking for the best overall exercises and if I was to select the best Single Exercise if you could only pick one, it would be the Squat. Squats are an excellent lower body exercise that hit the largest muscles in your body that include glutes, hamstrings, quads, and calves. Working your largest muscle groups help you begin the body composition transformation that reduces fat % and builds toned muscles.

Find an Exercise ball, lean against it back and head straight looking forward. Feet should be shoulder width apart and with a smooth and steady sitting motion, bend at the hips and move your body downward till your legs are bent at a 90 degree angle. Pause for one second keeping the muscles in your lower body contracted and then move slowly back up into the standing upright position. Repeat this movement at least 12-15 times. Make sure you keep the fitness ball resting in your lower back area for support and stay very upright with your back and looking straight forward and not down at your feet.

Fit Tip: Rest and Re-energize - Not enough sleep can dramatically affect your current and future health. While you sleep, your body is recovering and resting from all the things you have done during your day. Your serotonin levels are brought back in line, your muscles relax, and your mind is allowed to clear itself in preparation for the next day’s events. If you are not getting enough rest, you will begin to notice it in a physical way. While there is no perfect number in terms of hours of sleep, 8 hours should be your target each and every night.

Gillian McKeith’s Food Bible, The Complete A-Z Guide To a Healthy Life is as complete a reference manual as I’ve ever read. Published by the Penguin Group in 2008, it’s filled with bright clear pictures and the tone is like being talked to by a close friend. Through her years of working with food and nutrition, the author’s purpose is to empower us to be healthier through the foods we eat. This is not a diet book but a reference for anyone interested in being and staying healthy.

One of the most intriguing aspects of the book is how complete it is.  It starts with Ms. McKeith’s ten key health factors and how they are affected by our nutritional habits. She then goes on to explain the nutrients that influence these health factors. This “master class” as she calls it provides enough information to create the best nutritional plan for you.

I was unfamiliar with some foods mentioned, like dulse, borgotti beans, pulses, rocket, courgettes, aubergines, and tempeh, I have no idea what they are but am intrigued by the notion that there’s a whole world of nutrition I’ve yet to discover.

In the section on Food and the Stages of Life we’re treated to an overview of our nutritional needs from infancy to adulthood.  The gender specific references are well suited to the hurried and sometimes over the top life styles so many of us experience nowadays.

The A-Z of conditions begins by describing the condition or ailment along with possible causes, an action plan of what to eat/drink, what to avoid, and suggestions for herbs and supplements. It ends with extra tips for treating the condition. It’s very inclusive with ailments I wouldn’t expect to find. While I’m sure many would like to know how to cure or treat a hangover I’d rather have seen information on PCOS/Polycystic Ovary Syndrome. Still the overall information is extremely valuable.

As a teenager I remember my mom drinking her “tonic” which was lemon in hot water first thing in the morning. When I asked what it was for she’d just say “its good for you”. Thanks to the Food Bible I now know that mom’s tonic alkalizes the body and kick starts liver and bowel functions. Thanks Gillian for finally clearing up that mystery. The Food Bible would be a wonderful addition to anyone’s coffee table or library.

T.G.I.F!!! The end of the work week and the beginning of the end of lots of healthy eating plans and habits. What is it about the weekend that signals a free for all in the kitchen? Does the daily grind of the 9-5 mean you’re due your just desserts, well drinks and all you can eat at the buffet? Here’s where common sense and moderation should come in, heavy emphasis on the word should. Those 2-3 lbs that you lost during the week are down the tubes. Most people don’t realize that they’re wreaking havoc on the ol metabolism. The non-stop noshing can also leave you bloated and irritable come Monday morning also. Learn to treat yourself a little during the week.  Do you think you’re only deserving of a special something on the weekend? If so, why?

Then there are the weekend wannabees. You know who you are, the wannabe fitness buffs. Saturday morning finds you at the gym, all geared up grunting and groaning like there’s no tomorrow. Or else trying to run a marathon and you can’t climb a flight of stairs without huffin and puffin. Take it down a little!!

Over doing it with food or exercise is a recipe for disaster on the weekend or any other time. Get rid of the all or nothing mentality and learn to live like you mean it everyday. Living like you mean it means you care enough about yourself to do what’s necessary each day and that you respect and are appreciative of the body you have.

How many times have we said and heard that there are a ca-zillion diet plans and products available? About a ca-zillion times. Within those plans and products are equally as many ways to determine what your ideal weight should be. Gone are the days of the standardized height and weight charts issued my major insurance companies.

We have the BMI which is the safest and most accurate measure. Body mass index is defined as the individual’s bodyweight divided by the square of their height. This is great for a ball park figure, but it isn’t individualized and doesn’t measure lean to fat ratio. For instance a bodybuilder’s BMI may indicate that she’s overweight when in reality she has more lean muscle mass than fat. Being overfat is what is detrimental to your health not always being overweight.

How do you Measure?
Straight from the leading medical journals we’ve learned that if a woman’s waist measures 35 or > that’s a health risk. Guys 40 and over is the magic number for you. Also, every inch you shed from your waist equals approximately 4 pounds. Are you confused yet?

Seriously???
This one really stretches it (no pun intended). Try this little lovely for figuring your figure.

For Women
The ideal weight for a woman who is exactly 5 feet tall is 100 pounds. For every additional inch above 5 feet, add five pounds. If you are shorter than 5 feet tall, subtract five pounds for every inch you measure below 5 feet. Next, determine whether you have a small, medium or large frame. Using a measuring tape, measure your wrist. If your wrist measures exactly 6 inches, you have a medium frame and the weight number you calculated above, does not need to be adjusted. If your wrist measures less than 6 inches, subtract 10 percent from your ideal weight. If your wrist measures more than 6 inches, add 10 percent to your ideal weight.

For Men
The ideal weight for a man who is exactly 5 feet tall is 106 pounds. For every additional inch above 5 feet, add 6 pounds. To determine whether you have a small, medium or large frame, measure your wrist. If your wrist measures exactly 7 inches, you have a medium frame and you do not need to adjust your ideal weight. If your wrist is smaller than 7 inches, you have a small frame and should subtract 10 percent from your ideal weight. If your wrist is larger than 7 inches, you have a small frame and should add 10 percent to your ideal weight.

This is pretty much the same as the one I heard a couple of days ago. Multiply your height by your weight and add 100 lbs (same for men and women). Can you imagine a man 6 feet tall weighing 160 lbs? Say it isn’t so!!! I don’t think there is standard ideal, and it’s certainly up to each of us to determine what right and not so right for us. Ideal is a state of mind, optimum health is for real. If you take up two or more airline seats you’re too big. If you, your significant other, and the rottweiler are all perfectly comfortable on that twin bed, you need to eat. Common sense people

Messy but Marvelous
Many of us have heard of the pomegranate the problem is that few people have ever eaten pomegranate or even seen it.  Once you know everything it can do for you, you’ll probably find yourself eating or drinking pomegranate juice more often, or at least thinking about it.

Benefits
Promotes heart health and proper circulation
Contains three times the antioxidants of wine and green tea
Can stop and reverse hardening of artery walls and plaque build-up
Lowers levels of bad cholesterol and raises the good
Effective  for treatment of breast, skin cancer, and prostate cancer in men
Can also reduce the affects of aging and prevent Alzheimer’s
Clears the skin, reduces inflammation, and helps with sore throats

Where Can I Find it?
Pomegranates have a short season and don’t keep well.   Many areas haven’t grown them until recently, and they had to be shipped from the Mediterranean.  You can find several brands of pomegranate juice in your local grocery store.  If you’re not a big fan of the taste, you can also find pomegranate mixed with other familiar juices to give it a more pleasant flavor.  Make sure the product you get is 100% juice and doesn’t have added sugars and fillers.  When you do find the fruit in season, you can either skin and deseed them for freezing, or just throw them in the juicer and freeze it for later.

I’ve heard all kinds of excuses for not working out, but the “I don’t have time” one still reigns supreme and still bugs me the most. Most people have time to do the things they really want to do and will move the proverbial mountain in order to do it. We all get the same 1440 minutes a day, so what gives about exercise? Is it the misconception that you have to spend countless hours in the gym, take out a second mortgage to buy equipment, or that you’ll miss all the re-runs of Ugly Betty? How important is your health and well-being? If you don’t take the time for wellness, trust me you’ll be forced to take the time to be ill. Even those who are taking some time for fitness are going about it haphazardly. Fitbuddies you only get out of it what you put into it. If you’re slepping along with a mamby pamby workout don’t expect the body of your dreams. And while you’re at it don’t go into any type of workout plan expecting to build a supermodel body. Do it for the health of it, but I digress.

If you could put a dollar amount on your health what would it be? Priceless you say? Of course it is, so why aren’t you doing something about it. Oh yeah, I almost forgot you don’t have time. The surgeon general says we should engage in some type of physical activity 90 mins a day, 7 days a week. I’ll even admit that’s a lot to ask, but you can fit in 15-20 minutes a day 3-5 days a week. If you feel you can’t, don’t complain when your doctor says your blood pressure is through the roof and those chest pains could be the big one coming at ya. No I’m not painting a pretty picture but it’s time this nation got as serious about well being as our obsession with Britanny and her antics. While you’re watching E News and the daily 10 hop on that treadmill that’s collecting dust. Do a couple of sets of squats while you’re admiring that leftover cheesecake in the fridge. Take the time now and feel good or be forced to do it later, while you’re hooked up to IV’s and heart monitors. The choice is yours.

It’s not just fish with fins that have health benefits; shrimp, lobster, and their crabby and clammy chums all count, too. They’re rich in protein and low in calories, making them super foods. Shrimp and lobster are almost completely devoid of saturated fat, and they’re good sources of omega-3 fatty acids. These are the same heart-smart fats found in fatty fish and renowned for their ability to reduce the risk of heart disease, a goal that’s at the top of the list for anyone with diabetes. It’s true these crusty crustaceans are relatively high in cholesterol, but its saturated fat, more than dietary cholesterol, that raises levels of cholesterol in the body.

An average serving of shellfish has about one-third the cholesterol found in one egg, so moderate consumption generally isn’t a problem. In fact, shellfish helps protect against heart disease. Most shellfish are rich in copper and zinc, both important for your immune system to function at its peak. They also pack an astounding amount of vitamin B12, which may help ward off depression, and even Alzheimer’s. And they’re super sources of selenium, an anti-cancer mineral. The downside is that shellfish allergies are widespread and you don’t have to always ingest them to be affected. A misplaced serving utensil can easily cause the same reaction. Here‘s the rundown.

• Crab- Alaskan King- rich in vitamin B-12, low in fat, contains zinc, magnesium, folate, vitamin C and omega’s-3’s which can reduce the amount of ‘bad’ cholesterol and triglycerides that are running around in your system. And not that imitation junk either!
• Lobster - Not just for the rich and famous anymore. Lobster is full of vitamin B-12 and is super low in fat. Be aware that they are high in sodium, so avoid if you suffer from gout or high blood pressure.
• Oysters - Contain healthy omega-3 fatty acids to lower triglycerides (fat in the blood). Based on 6 medium oysters.
• Crayfish - The Louisiana bayous yield plenty of these mini lobster look-a-likes. They are loaded with protein and vitamin B-12.  Crawdaddys also aid the body in processing carbs efficiently.
• Mussels - Packed full of iron and vitamin B-12. Be on the lookout for some of the crud that hides in them like sand and red tide microorganisms.
• Clams - Best known for their inclusion in chowder or served fried. One serving provides a 6-week supply of vitamin B-12 and a 2-day supply of iron. High in purines. Eating clams with nonfat dairy products enhances B-12 absorption.
• Shrimp - Great source of protein, vitamin B-12, omega-3’s, iron and niacin as long as shrimp isn’t fried. (darn it!)
• Abalone - Packed with protein and iron but high in sodium.
• Scallops - Super source of vitamin B-12 and almost perfect for dieters due to low calories. High in purines. Eat with high-potassium foods to boost nutritional values.

There’s nothing wrong with asking if you can smell before you buy. Fish and shellfish should smell like blue ocean on a spring morning, never like the tidal flats on an August afternoon. Meat should smell clean and bright, not like a Waste Management bin. People may think you’re picky, but hey, it’s your money and your health.