Healthy B.P.M.

We’re still pretty much in a post-holiday glow. Partly because we didn’t want it to end so quickly. There was so much time spent, shopping, decorating, wrapping presents and of course eating. It’s the time of year when we give ourselves permission to overdo it on all levels. Another reason we’re still figuratively hung over is that it’s difficult to get back into the routine of normalcy; whatever that is.

On January 1 or thereabouts lots of us made resolutions and by now they’re fading faster than a $10 pair of jeans. By the first or second week of February seasoned exercisers won’t have to wait for their favorite treadmill or, parking place at the gym. I’ve got another thought about seasoned exercisers or maybe I should say those caught in the middle.

Holidays, and vacations as great but they can really throw you for a loop. Lord knows I love them and can’t wait till the next one. However, if you are not 1000% committed to your plan you may find it challenging, very challenging, very, very challenging to get back into the swing of things. Of course if you’re working out with a trainer or your gym membership is up for renewal the holidays or that vacation may have left your pockets lighter. The media prides itself on telling us that we’re in a recession over and again and you may be reluctant to part with your cash. Others may have just gotten too relaxed and comfy during their “time off”. How many of you have said, “I’ll start next week”. Next week gets here and you’re still sitting on the coach or sipping lattes at Starbucks.

I know everybody needs to slow down and smell the decaf or you’ll lose your mind. How about instead of giving up on your routine altogether you just cut back a bit. What I’m really trying to say is you’ve got to get up off your hiney and do something!!!! So much of fitness is a mental thing and just doing a little bit will keep you in the fitness mindset. Jumping that mental hurdle will put you back on track and on your way to those svelte thighs and a tighter tummy.

I’ve asked this question many times; to myself and to my clients. Would you rather be full or satisfied? Most say full, depending on the occasion I often say both. Until recently. I came across an excellent article on overeating that’s made me think deeply about my relationship with food.

The article pointed out that after overeating sessions (like the holidays) we gain weight. No big revelation right? The problem, some doctors and researchers say, is that overeating causes biological changes in the body that can lead to more food cravings and cause your stomach to send mixed signals about when it’s actually full. And so the cycle begins.

The kinds of hormone and metabolic processes that normally will try to metabolize food go into overdrive to make sure they get rid of our ginormous feast. This means that most of what we stuff ourselves with gets stored as fat rather than converted into healthy byproducts. Bummer huh?

Now here we go with that vicious cycle and a brief science lesson. The pancreas produces extra insulin to process the sugar load and remove it from the bloodstream. It doesn’t stop producing insulin until the brain senses that blood sugar levels are safe. But by the time the brain stops insulin production, often too much sugar is removed. Low blood sugar can make you feel tired, dizzy, nauseous, even depressed (been there done that). We get it twisted and think that the solution is to eat more sugar and more high sugar carbohydrates. This brings blood sugar back up to normal and make you feel better. Enter the yo-yo effect. Repeated overeating triggers changes in your stomach. This kinda puts a damper on the theory that it’s what’s eating you not what you eat that makes you fat. The neurological tissue at the top of the stomach, which signals the brain that the stomach is full, starts to malfunction. There goes the brain and gut connection.

All that overeating messes up the electrical conduit pathway. It’s fatigued and it doesn’t tell your brain that you’re full anymore. At this point it kinda says ” why bother” you’re not paying attention anyway. Or it may send abnormal signals and you may not even realize you’re full.

Now all that’s great information but what about when you just keep eating when you know good and well you’re full. I think that’s called being greedy. This info has made me more aware of my eating habits during celebrations. Here comes that old school advice again. Slow down while you’re eating and take the time to enjoy your food. Even fitness professionals get a little sloppy with their eating habits sometimes. Live and learn I say!

While skimming through a magazine at the check out stand (don’t act like I’m the only one that does it) I came across an article asking about your most embarrassing dressing room moment. I couldn’t think of one right off the bat but I did recall a humiliating fat one. It happened in 1991; yes it’s stayed with me for a while. I had just started working at the community college. At that time I weighed about 180 pounds and my idea of a workout was lifting my fork and opening the refrigerator. I even remember what I had on; a purple gabardine pantsuit; I looked like Barney.

My supervisor invited me out to lunch off campus, nothing fancy just to Burger King. One of her friends from another department was going also and she was driving. Of all the details I remember, for the life of me I can’t recall the kind of car she had. I do remember that it was small and was a two-door. This friend was a feisty one and I’ll admit now that I was a bit intimidated by her. In a very gracious move my supervisor asked if I wanted to sit in the front seat. That was humiliation number one. I felt that she thought I was too big to get into the back seat. Humiliation number two came while I squeezed my big self into the back almost getting stuck. There was no way to hide my discomfort. I was red as a beet and breathing hard. After that ordeal having it my way at Burger King would’ve added insult to injury. I toyed with a salad pretending not to be hungry after all, while the feisty friend wolfed down the whopper Jr and fries that I really wanted.

On the way back I managed to get into the back seat with minimal discomfort, but still feeling frumpy, dumpy and lumpy. That was 18 years ago but I remember it like it was yesterday. Today my former supervisor is a close friend, mentor and faithful personal training client. Frumpy friend moved out of state taking with her about 15-20 extra pounds. Ha!!!

Most people do not realize that the body can absorb the nutrients from liquid vitamin supplements easier than from pills. It’s estimated that liquid vitamin supplements are actually absorbed at least five times better than pills. Of course, liquid supplements do have other advantages. For example, their easier to swallow, which is a godsend for children and adults who have trouble taking pills of any type.

I’m not advocating that kids take supplements. It’s always better to get your vitamins and minerals from food no matter what your age. There are situations though when a doctor may suggest it. Had to say that so the children’s groups don’t think I’m hyping supplements for kids. If and it’s a big if your child’s doctor prescribes a supplement, liquids are ideal because they can be given by a dropper, straight into the child’s mouth or even added to their regular bottle of water, juice or food. For this same reason, liquid vitamin supplements are perfect for anyone who is unwell and not able to eat properly and has trouble swallowing pills. Some pills, capsules, caplets (that’s a cute little word) are huge. Most of us have had run ins with what we call horse tablets. You end up drinking copious amounts of water to get them down and then feel like they’re stuck in your throat. Not a pleasant feeling.

Other than the ease of taking them sometimes many common pill supplements are packed too densely. This leads to a lot of the vitamins not being broken down and absorbed as they should. That kind of defeats the purpose don’t ya think? Your body is able to absorb far more of the nutritional value from liquid supplements so nothing goes to waste. In fact, the body only absorbs about 10-20% of the nutrients from pills compared to around 80-90% from liquids.

Also know that liquid vitamin supplements often contain more than one type of vitamin and other nutrients. Which could be a good thing if you regularly take a whole handful of pills. The additional advantage here is cost. Due to the availability and sometimes affordability supplements are easy to take, but please be careful. You can have too much of a good thing and it’s always a wise and safe idea to check with your doctor first. Even for something as simple as Omega-3’s and vitamin C. Double the warning if you’re taking any other medications. It’s better to err on the side of caution.

When you talk about sports, what’s the first thing you think of? Is it winning or losing? We’re now just beginning to recognize that sporting activities have huge health benefits. Organized sports go beyond scoring points and goals. How about self-satisfaction, and entertainment instead of just winning.

Whereas sports require the development of skill or ability the actual activity is great for your health. We all know that professional athletes often have strict health programs, after all this is their livelihood and they have to stay in tip top shape. For the rest of us and especially kids organized sports is a fantastic way to get moving. The only drawback is the let down and disappointment they face if they try out for the team and don‘t make it. This can be devastating to a kid, more so if that kid is overweight. I‘m speaking from personal experience here. As the chubby girl I was never picked for anyone‘s team; not even at family picnics. Talk about a let down!! So I stopped trying. Eating became my sport of choice and might I say I was darn good at it.

Adults have to step up to the proverbial plate and stop making a big deal out of winning all the time and stress the importance of being healthy. Granted most kids don‘t want to hear just do it for the health of it, but we‘ve got to try. We have a nation of fat kids and we‘re aiding and abetting. It‘s time we use sports to maintain a well-balanced lifestyle not just for the glory of victory. This kind of activity should teach our children to value their health. What a confidence booster this would be to the shy, chubby kid sitting on the sidelines.

On the other hand, if you’re on a team or have just said to heck with the team I’m going to do my own thing, here are a few hints to keep you going.

Drinks lots of water. Humans can survive days, or even months without food, but they can never last a day without water. Excessive sweating, without replenishing the lost fluids can result in serious health problems, and even death. For sports enthusiasts, water may not be enough to replace the kind of fluid lost. A sports drink be better for you. Aside from the fluid, sports drinks have two additional and very important ingredients: carbohydrates and electrolytes. Electrolytes are usually lost during strenuous physical activity, and a good way to replace them is through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigorous workouts to provide more energy so that your body can cope with the demands of the activity.

Eat more veggies! As if you needed another reason to eat more. Your body craves more vitamins and minerals. Never underestimate the value of fruits and veggies to make your body stronger and healthier .

Keep up your calcium intake. Stronger bones make for a stronger body. You need calcium to help avoid fractures and bone diseases like “osteoporosis.” Guys you’re at risk also; I in 5 men get osteoporosis. Foods like sardines, tofu, and of course, dairy products are great sources.

Warm-ups and cool downs are always a necessity whether the activity is strenuous or not.

Alrighty then, batter up, run the court, ski the slope, or kick it through the uprights. Just do it!

Wanting a slimmer and sexier body is great and most people can get one. However, one intense workout or skipping one night’s dinner is not going to work. When it comes to weight loss, patience is not a virtue. Let’s hear it for consistency and reality. Fast-track diets and rapid weight loss practices are oh sooo tempting, but I’m asking you to back away from the quick fix. Rapid weight loss means rapid weight gain. Right about now you may be asking yourself “why does she keep saying that? “ Because so many people are still submitting themselves to low carbohydrate or low calorie diets or a ton of pills that don’t amount to anything. Sooner or later the diet fails and the pills don’t deliver on their promise. Then it’s back to old eating habits simply because we get discouraged and hungry.

I’ve been trying to tell my students that these things don’t work and time after time someone will ask about x, y, or z product. My inside voice is screaming, “didn’t I just tell you that those things are money traps?” Why don’t they believe me? Then I have to calm down and reach back into my history where I tried every pill on the planet trying to lose weight. If you’ve ever bought into the “diet” hype you know the feeling. We want to believe that there is a pill that will work. For cryin out loud, we can put a man on the moon but we can’t solve weight loss in one fell swoop! We want to believe that anything that says FDA approved actually does work for our benefit. We also want to believe that manufacturers really have our best interest at heart.

After explaining that most of the weight loss on restrictive eating plans is mostly water, I get the “so what” look. Yeah I know that feeling too. When hopping on the scales the only thing you want to see is a number less than the one you seen yesterday. So it doesn’t matter where the weight loss comes from. That could work to your advantage if it were a motivating factor. If losing 2-3 lbs of water weight gave you the gestalt to keep going that would be awesome! Same thing goes for getting in shape for the class reunion or the vacation. Sadly what generally happens is that once you get to destination X or in the buffet line at the reunion, all caution is thrown to the wind. Then you’re right back where you started, bloated, discouraged and swearing at the scales every time you get on. How can I say to my students, don’t be so gullible without insulting them? How many ways can I politely but firmly tell them to ditch the unique concoction of rare Chinese herbs and seaweed, and just eat less and move more? This reminds me of something I heard Wayne Dyer say a long time ago: When the student is ready the teacher will appear.

(News USA) - For women, excess weight in the midsection, carbohydrate cravings and frequent fatigue may be warning signs of something more serious. A new survey commissioned by the National Women’s Health Resource Center showed that 75 percent of women ages 40 to 65 with a family history of diabetes or heart disease experienced these symptoms.

However, nearly one-third of all women surveyed did not know they were signs of
impaired insulin function, a key risk factor for type 2 diabetes and heart disease. The most common symptoms experienced were excess weight in the midsection, carbohydrate cravings and frequent fatigue.

“When women who don’t have diabetes hear the word ‘insulin,’ they tune out because they think it doesn’t apply to them,” said Audrey Sheppard, president and chief executive officer of the National Women’s Health Resource Center, the leading independent health information source for women. “It is critical for women to look at these symptoms as a wake-up call and understand that insulin health is important for all of us.”

The survey, conducted by Harris Interactive and funded through an unrestricted grant by Nutrition 21, also showed 94 percent of U.S. adult women are unaware that low levels of the mineral chromium impact blood sugar. Only 10 percent reported that their daily diet contains sufficient amounts of chromium as recommended by the U.S. Department of Agriculture. Chromium is an essential mineral that helps improve insulin health the same way calcium helps promote bone health.

“As a nutritionist, it’s important to encourage people to be active and eat a balanced diet. However, the average American diet only supplies about 1 to 2 micrograms of chromium per serving,” said Carolyn O’Neil, a registered dietitian and author of the best-selling book “The Dish on Eating Healthy and Being Fabulous.”

“When choosing a supplement, women should select a brand that is considered safe and effective,” O’Neil said. “For instance, Chromax is the most studied form of chromium and its safety has been validated by government health authorities.”

Women can evaluate their insulin health and stay current on the latest news and
research by visiting www.BloodSugarFactor.com. In addition, the National Women’s Health Resource Center has created tools to help women better understand and take care of their blood sugar.

They are available for download at www.HealthyWomen.org/bloodsugar or by calling 877-986-9472.

This is just the most amazing day ever. We have a new first family. At the helm is a man who the majority of the country trusts to keep us safe, bring us prosperity and restore our goodwill around the world. We have a stunningly beautiful and smart first lady and two adorable first daughters. My adoration of the Obama family isn’t just a school girl crush. It’s a feeling that all will be well in our world and that to me is feeling healthy. The nation’s problems and challenges didn’t vanish at 12 noon when Barack Obama became president. But for me they became doable. My confidence in the new commander in chief makes me want to do better in every area of my life. Up till now my life has been good and I’ve made some major accomplishments in mental, emotional and physical well-being.

President Obama has asked us to be of service, not just for one day but from now on. So I’ve been wondering what can I do with the skills that I have to be of service to my community and my country. What can I give from my heart and from the depths of my spirit to help someone else? This isn’t about growing my business, getting published or padding my bank account. Whatever I decide to do can’t be like a fad diet, something done for a quick fix. I want my service to be something that will be a lifestyle change and something that will change (for the better) someone’s lifestyle. I’ll let you know what I come up with.

 If you’re like me, you’re probably not a really big fan of sit ups and crunches. They’re awkward, show mediocre results, and if your don’t do them properly, they can cause severe strain to your neck and back. But if you want strong, toned abs, you have to do crunches, right? - Say goodbye to crunches and hello to Pilates and Yoga. These two method give you options that don’t involve crunches. So often we get stuck in a rut and even though we know what we’re doing isn’t working we keep doing it. I’m writing this to convince me as much as you. Yoga and Pilates, help to give you sleek, toned abs, plus strengthen your back.

The basic concept of Yoga is holding different poses for extended periods of time. Holding these poses demands maintaining a correct posture. That alone helps to strengthen your abs. They are part of the core muscles that help you achieve and maintain proper posture. Even though you can’t feel it, these muscles are constantly making tiny adjustments and getting a great workout. Don’t too shabby eh?

Even if you don’t notice a visible improvement, you’ll know they’re stronger when you can maintain better balance for longer periods of time. You’d be surprised at how poor most people’s balance deficiency.

Another Yoga perk is focused deep breathing that allows your body to relax as you pose. This deep breathing use your abdominal muscles instead of your shoulders to help inhale and exhale. It keeps getting better doesn’t it?

Pilates requires use of your abdominal muscles for proper posture and for breathing, just as Yoga does; however, instead of remaining stable, you move your arms and legs around. A much better option for those of us who find it hard to keep still. The benefit here is that you have to use your abs to keep your body still while your arms and legs are in motion. Natural movement would have your torso move, but your abs and back muscles work to keep it stable. Pilates also has specific exercises you can do to target your midsection. The hundred, and roll up are great belly firmers. Keep I mind that neither Yoga or Pilates can be learned overnight; all things in time. The most important point to remember is that you still should do some type of aerobic activity. You can hold Yoga poses and do hundred of the hundred but it do you no good if you don’t burn the layer of fat covering your abs. There I got in my bid for aerobic activity. Now it’s all good. One more thing; .if anyone has tried the Crunchless Abs DVD let me know. It looks like a great alternative.

You’ve probably heard that pets are good for your health and help you live a longer, happier life. A recent study actually showed that having a dog is better for your health than owning a cat. (No offense cat lovers). Pets of all kinds, especially dogs, make a great addition to almost any family. Getting plenty of exercise is essential to leading a healthy lifestyle, but some of us don’t get up and move as much as we should. While most people have every intention of following and exercise plan, they end up skipping workouts because they’re busy, bored, or just not in the mood. This is where having a dog is great. What better motivator to get up and move than a dog that jumps on your lap or gives you the sad face because they want to go for a walk? If you have the responsibility of a dog, you’re going to have the motivation to move more often (especially if you don’t have a fenced yard).

I have a 130 pound Rottweiler that makes for an excellent workout.

Touch can help make us feel more comfortable and relaxed, but it doesn’t have to be human touch. Studies have shown that the simple act of petting and animal can help reduce tension and cause an immediate drop in blood pressure. That’s a great benefit to have when so many common disorders today are preventable by reducing stress. Imagine being able to have lower blood pressure and less risk of heart disease simply by having your dog there. Of course, you should also consider that in some cases dogs can also raise your stress levels; a great reason to start obedience training early.

Humans and dogs are social creatures. We feel better when there’s someone else with us and get lonely and upset when we’re alone for extended periods of time. Having a pet at home is instant love and attention. Plus, pets aren’t like people, they don’t care if we didn’t do our chores, they show unconditional love that can improve mood and make us feel more accepted. Dogs are good at making people feel loved; they’re often used to treat people with depression. It’s hard to feel down when there’s a constant smiling face by your side. The companionship of a dog is so beneficial that older people who live alone and have pets live longer than those who live alone and don’t have pets. One more thing dogs don’t care how much you weigh or what size jeans you wear.

If you’re thinking of getting a dog, but you’re on the fence, remember that dogs can help you get fit, and make you feel less stressed or lonely. Dog owners get sick less, recover faster, and even live longer. How’s that for a friend?

We all know stress and anxiety are bad for us. If left unchecked, these emotional problems can have serious physical effects. We spend millions of dollars every year on yoga classes and videos, relaxation tapes, massages, spa visits, and herbal remedies, all in a bid to reduce our stress levels and live healthier lives. Despite all of this many of us are still a bit testy. Whatever happened to friendship? Granted your friends may be just as stressed and testy as you; nonetheless we can be there for each other.

We’re all aware of the fight or flight response. When we are confronted with a stressful situation, our bodies produce chemicals that tend to make us stand up and fight the situation, or run away. This is how science has always viewed the situation, till now. The problem with this theory is that it was based on research experiments using solely male subjects. Scientists believed that men and women responded the same way to stress; however, recent studies have shown that isn’t true. When women are confronted with stress, we produce oxytocin, the hormone associated with bonding. This response probably developed so a woman would protect her family instead of risking her life or abandoning them in a dangerous situation. Nowadays it means that when women are stressed, we seek out friendship. Isn’t that lovely!

The fact that we seek out friendships when we face stressful situations still doesn’t explain why these friendships help women relieve stress. Here’s what the listening ear or the comforting shoulder of a friend can do:

• Be there when you need them. We feel more stressed if we view a situation as hopeless and having no escape route. A friend that you know has your back makes the uneasy situation much easier to deal with.
• Support. A true friend will help you look on the bright side as well as strategize and come up with solutions about how to deal with the situation.
• Laughter. A good hard laugh has been shown to lighten our mood, release stress, and burn a few more calories.
• An ear to listen. Sometimes we just need to vent. We don’t need feedback; we just need someone with an open mind to listen while we rant.

That’s what friends are for and keep in mind that to get a friend you have to be one.

• 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 you’ll get rave reviews at home when dinner is full of the true flavors of good food.

“I do it myself Ganny”. That’s what I hear from my four-year old granddaughter most times. Especially when I’m trying to help her with a new task, sometimes even an old one. Half the time she can do it herself; and boy does she gloat when she’s done. Then there’s the times she keeps trying and doesn’t get the result she wants. She’ll fight tooth and nail to be able to go it alone and then reluctantly, she’ll ask for help.

As adults we often do the same thing. What

’s so wrong with asking for help? Needing help doesn’t brand you a dunce or a loser. There are occasions when we all could use a fresh pair of eyes and ideas. How many times have you started and stopped a “diet” or fitness program, convinced that you could do it on your own and been met with the same results. How many times have you attempted to commit an important fact to memory and promptly forgot it? How many times have you ventured out on a road trip without a map, or GPS, gotten lost and refused to ask for directions?

 You could spend hours or a lifetime driving in a circle (literally and figuratively). Send out an SOS, dial 911, even Onstar. Better yet tap into whoever or whatever you believe is your higher power. Ask, and then be still and receive your answer.

Carrying around excess weight can really wear you out, physically. If you’ve been up and down the scales before, you have a pair or two of fat pants. Sometimes we hang on to things just in case we need them again. Give up the fat pants. If you’re firm in your convictions to change your lifestyle you won’t need them ever again. Have faith that you are changing for the better and that the positive new changes will stick. Other things that we carry around also wear us out, mentally and emotionally. How many are holding on to old relationships, friendships, careers etc that no longer fit? These things can feel like a hundred pounds of excess baggage lugging behind you. If something or someone is draining your energy, sapping your strength and causing a general malaise, it’s time to consider making a change.

I’m no relationship or career counselor, and not telling you how to run your lives, just giving you another type of food for thought. Just as you want to be proactive in with your physical health, so you want to be with your mental and emotional well-being. As in the manner of the fat pants, have faith that you won’t need them anymore, and that the new pants/relationship/job, etc will be a better fit. Don’t hang on to anything that no longer serves your best interest, fat pants or anything else. L.I.G - let it go!!!!

It is easier to believe than to doubt. Everett D. Martin