I absolutely cannot believe we are here already at the end of August. I wanted to touch base with everyone who has been waiting for the August Champion. I am disappointed to say that I was unable to put the time into this piece this month. However, I do think this is the perfect opportunity to bring up time management, stress, priorities and our wellbeing.
I first had the realization on or about August 20th that the August Champion piece may not happen this month. However, I still held out hope that I would be able to put the necessary work and love into the piece to complete it within a week. Around the 25th it became obvious my high hopes were ridiculously unrealistic. When I select a champion they are someone that I regard as special and deserving of the time and effort the piece takes. Therefore, I did not want to throw something together and cheat that spectacular person.
It did occur to me this would be a perfect opportunity to talk about stress and our obsession to be perfect to all people at all times. I am the first person to preach on balance. I try not to accept commitments I don't think I will be able to or will not want to keep. Above everything else, I know the way for me to be the best me possible I need a few things: proper sleep, good nutrition, regular workouts, and a little time to myself. I have learned in these 33 years, if I don't have most or all of these basic things on a regular basis I am no good in other parts of my life. I need these basic things to be a good wife, coach, employee, daughter, and friend. Notice I said, "good". I will never be perfect at all times in all of these roles. I accept that.
I think the best way to think of balance and being the best you you can be is thinking in terms of a bank account. I make deposits: adequate sleep, proper nutrition, regular workouts, and time to myself. I also make withdrawals: cooking and cleaning, taking care of the poodle, completing projects for work, etc. When you start bouncing checks because there aren't enough deposits it creates financial distress. It's the same for your life. You have to have enough energy to be the best version of yourself. Try to think about what your deposits and withdrawals are and see if you are in the red.
This month, I got my basic needs in, but I had a few other competing tasks. These tasks took me temporarily away from some things that I love to do. Highlighting that special person is one of these things. I had to accept that it wasn't going to happen this month, and I had to be OK with that. As disappointed as I am, I am hopeful that being honest about not being able to do it all, all the time, will help someone out there. It's a good time to think about your emotional bank account. Are you making too many withdrawals?
Wednesday, August 29, 2012
Monday, July 30, 2012
July Champion : Marti Peters
It's so excellent when you meet a new friend, and you feel like you have known them forever. This is exactly the case with the Whole Pieces July Champion. Marti Peters came into my life a little over 4 years ago, another gift from my Mama. Mama did always pick the best ladies to hang out with; I am lucky that many of them still like to be friends with me! I met Marti, a yogi and personal trainer, through my parents gym in Bonita Springs, Florida. Bonita Springs, pictured above, who wouldn't want to work out here?
Whenever I am in Bonita, I always love to go to the community's gym. It's part social, and part working out there, and I always run into my favorite pals. When I first started going there a few years ago I felt like I stuck out like a sore thumb. Since I was a youngster, (30 is a youngster in that community) and it was pretty obvious I was a guest in the gym, I would always get looks from gym goers and trainers alike. There were a few folks who were always welcoming; Marti was one of these people. She always meets you with a bright glowing smile.
Marti is one of those people that just exudes wellness if that's possible. In addition to her warm smile she has a aura about her. My guess when I see people like this is that they are very content with who they are and living exactly their purpose. As a personal trainer she does something so important for her clients. She motivates them to accomplish something they thought was impossible. The beauty of this phenomenon is when you do something physically you never believed you could do you start to wonder what else in my life could I accomplish? That is pretty powerful.
Marti tells me she stays motivated because she is a trainer. Seems like a no brainer right? She feels strongly she has to walk the walk and talk the talk. She hopes to be an inspiration to her children and grandchildren while being true to her clients. A lot of folks who are new to working out see cardio as the end all be all of the workout. They are focused on burning as many calories as possible and really making their time worth it. I will admit, I used to believe that too. However, when I asked Marti what keeps her healthy and well her answer was unequivocally YOGA. She does it as much as possible and credits her practice for keeping her balanced and fit. She adds it gives her strength, flexibility, and lowers stress. As a side note for any of you saying, "I tried yoga and I didn't feel like I was getting a workout, and it did nothing for me". My strong advice is: You didn't go to the right class and you need to continue to find a good fit for you. Plus, you have to give it a little time.
When she's not teaching or practicing yoga she likes to mix it up with water fitness, running, and other group classes. The other obvious component to leading a healthy lifestyle is eating habits. After a disturbing field trip to a working farm Marti's daughter came home and pronounced herself a vegetarian. Wanting her daughter to make a healthy transition Marti herself became a vegetarian. While she contends she wasn't a huge meat eater before so it wasn't too difficult, she wanted to support her daughter. 20 years later she continues to enjoy a meat-free diet while still delighting in fish and dairy. She explains to me she feels it works well with her system, particularly with hormone balance. Overall, her best tips are moderation and balance without denying yourself anything.
Finally, something I love to share about the champion is their spiritual side. I feel this is a vital component to our health that so many people ignore. Marti considers herself to be a spiritual being, and her practice is through mediation and yup, you guessed it, yoga. Her parents both passed away at a young age and she feels a great part of her spirit comes through them as her guardian angels. I really get that - BEAUTIFUL!
I want to thank Marti for being an inspiration to me, and now all of you reading here. Marti believes fitness found her and I am certain her clients are truly grateful for that. In closing, I will end with Marti's favorite go to quote; "If you don't take care of your body, where will you live?"
Thursday, July 19, 2012
Blue Creek: An Urban Retreat
There's nothing I love more than uncovering a great treasure and sharing it with everyone I know. I am thrilled to have the opportunity to do that right now. As an Esthetician, I am acutely aware of how many spas, salons and wellness centers there are available on nearly every corner in all major cities. Of course they are not all created equally. Within 30 seconds of walking in to a spa you can discern their agenda. How you are greeted, as well as products used in treatment and sold will transparently show you everything you need to know. Are they about making money and promoting the latest fads; or are they first concerned with healthy, non-toxic products? In my opinion, this is what separates a spa, from a sanctuary.
I have found a true sanctuary here in Denver in Blue Creek - An Urban Health Retreat. My apologies to those of you not able to share in the experience. But I hope, if you ever find yourself in the Mile High City that you absolutely put it on the list. Blue Creek is located in the quaint little suburb of Denver, know as Stapleton, with easy access just off I-70. Surrounded by restaurants, grocery stores, banks and gift stores, Blue Creek is a oasis in the desert of traffic and distractions of every day life.
Blue Creek was founded on a dream by owners Megan Moon Long, and Cherie Monlezun who longed for quality, healthy, natural services at a reasonable price. They created Blue Creek out of 3 principles: Urban, Health, Retreat.
Upon entering the oasis you are greeted with a warm welcome from staff and a calming reception area. As water is cascading over the rock display you immediately forget the stresses from the world outside. Services range from skin care, to massage, and even acupuncture. As mentioned above, part of their philosophy at Blue Creek is that quality services are affordable. This is evidenced by their community healing room where semi-private, group healing treatments are performed at reduced rate. This concept is innovative and brillant. Further proving they stand behind their mission, a menu of services where you can receive facials, acupuncture and massages starting at just around $40.
Historically, I have not been a massage aficionado; however, lately with the increase in my workouts and particularly running, I have been trying to weave it in as part of my wellness plan. I have long been educated on the health benefits of massage both mentally and physically. Those which include lowering blood pressure, lessening depression, improved circulation, and their ability to stave off colds. As a generally antsy person I decided to stick to the short 30 minute signature massage. It was the perfect combination of relaxation and treatment. I appreciated the full appointment taking place in one room. No locker room to get undressed, leave your stuff, have a key, etc. Just 1 stop in the treatment room, and boom, new person. Truly one of the best experiences I have at a spa, particularly for not being at a resort on vacation.
Additionally, Blue Creek also demonstrates their commitment to the community by offering promos and specials and making donations to local causes. As well as the above mentioned community acupuncture - easy and accessible healthcare. You simply can't beat it!
I am so inspired by the Blue Creek concept and vision, and genuinely admire Megan and Cherie for their bravery and commitment to the wellness industry. Because of them we are able to make wellness a part of our everyday life for health, and not simply a luxury.
I have found a true sanctuary here in Denver in Blue Creek - An Urban Health Retreat. My apologies to those of you not able to share in the experience. But I hope, if you ever find yourself in the Mile High City that you absolutely put it on the list. Blue Creek is located in the quaint little suburb of Denver, know as Stapleton, with easy access just off I-70. Surrounded by restaurants, grocery stores, banks and gift stores, Blue Creek is a oasis in the desert of traffic and distractions of every day life.
Blue Creek was founded on a dream by owners Megan Moon Long, and Cherie Monlezun who longed for quality, healthy, natural services at a reasonable price. They created Blue Creek out of 3 principles: Urban, Health, Retreat.
Upon entering the oasis you are greeted with a warm welcome from staff and a calming reception area. As water is cascading over the rock display you immediately forget the stresses from the world outside. Services range from skin care, to massage, and even acupuncture. As mentioned above, part of their philosophy at Blue Creek is that quality services are affordable. This is evidenced by their community healing room where semi-private, group healing treatments are performed at reduced rate. This concept is innovative and brillant. Further proving they stand behind their mission, a menu of services where you can receive facials, acupuncture and massages starting at just around $40.
Historically, I have not been a massage aficionado; however, lately with the increase in my workouts and particularly running, I have been trying to weave it in as part of my wellness plan. I have long been educated on the health benefits of massage both mentally and physically. Those which include lowering blood pressure, lessening depression, improved circulation, and their ability to stave off colds. As a generally antsy person I decided to stick to the short 30 minute signature massage. It was the perfect combination of relaxation and treatment. I appreciated the full appointment taking place in one room. No locker room to get undressed, leave your stuff, have a key, etc. Just 1 stop in the treatment room, and boom, new person. Truly one of the best experiences I have at a spa, particularly for not being at a resort on vacation.
Additionally, Blue Creek also demonstrates their commitment to the community by offering promos and specials and making donations to local causes. As well as the above mentioned community acupuncture - easy and accessible healthcare. You simply can't beat it!
I am so inspired by the Blue Creek concept and vision, and genuinely admire Megan and Cherie for their bravery and commitment to the wellness industry. Because of them we are able to make wellness a part of our everyday life for health, and not simply a luxury.
Monday, July 9, 2012
Watermelon Frozen Greek Yogurt Pops from ZinnRunner!
From Whole Pieces: I would like to introduce you to a friend and fellow health enthusiast, Alison Zinn, who is graciously providing us with a guest post today. Her blog is ZinnRunner, where the focus is mainly exercise (running and hiking) and food (recipes and food/restaurant reviews). In sum, her message is: live healthy through balance. Do your best to make the right choices and don't beat yourself up when you don't.
From ZinnRunner: We all want to be healthy. I think there are variations of what is "healthy", but usually it involves regular exercise and eating right. As you can see from the pictures, in this post, the focus is eating right.
When it comes to food, always be cognizant of how important food is. I notice that a lot of folks trying to lose weight deemphasize the importance of food. This might be a good course to explore if your appetite is triggered by emotions like stress or sadness; however, it is okay to embrace food and find the right place for it in your life. Remember, food is our fuel, it dictates everything from how our bodies perform to the healthfulness of our hair and skin. In addition, food is one of the most natural parts of our lives. When you think about it, food is a life force coming to us straight from the earth with all of its flavors and colors.
Choosing the healthy fruits, veggies, and meat are important to me. I do my best to eat organic foods as well as dairy and meats that are hormone and antibiotic free. I find that doing so 100% of the time is pretty darn difficult so I try to make the healthy choices as often as I can to find that balance.
Whether you are healthy, trying to get healthy, at a weight you like, or looking to change your body, you can still feed your sweet tooth. Feeding your sweet tooth doesn't automatically mean you are straying from a good diet; sometimes, it can be just the opposite. Fruit is a great way to feed your sweet tooth! Also, you can find plenty of other all-natural choices that can help satisfy your craving. And, occasionally, you might eat something that's not your best choice, but then recall that you only live once and the occasional less than healthy indulgence is okay.
Today, I am sharing a pretty darn healthy all-natural ice pop: The Watermelon Frozen Greek Yogurt Pop. These guys are a little less than 100 calories a pop dependent upon whether you use sherbet or frozen greek yogurt. Frozen greek yogurt ups the protein content, so I highly recommend it. If you use lime sherbet, you'll get the green color and then the pop will look like a watermelon slice but, you may lose out on the all-natural aspect as sherbet often contains artificial coloring. The choice is up to you!
What You'll Need:
3 oz. paper drinking cups
popsicle sticks
Ingredients:
5 cups seedless watermelon pulp
1/2 cup sugar
1/4 cup mini chocolate chips
1 pint of frozen greek yogurt (I used Adonia key lime) or lime sherbet, softened
Directions:
1. Puree watermelon and sugar in batches in your blender or food processor until smooth and strain into a medium bowl.
2. Cover and freeze until puree is slightly slushy, but not quite solid, about 2 to 3 hours.
3. Remove from freezer, stir well and add in chocolate chips.
4. Place 12 of your disposable cups on a plate or freezer safe dish and spoon watermelon puree into cups, leaving about a 1/2 inch left from the rim.
5. Place pan in freezer for 2 hours, or until puree is solid, but not rock hard.
6. Allow yogurt or lime sherbet to soften a bit, then spread over top of each portion of watermelon puree so that it comes up to the edge of the cup.
7. Smooth sherbet with the back of a spoon and cover each cup with plastic wrap.
8. Cut a small slit in the center of each cup and insert a popsicle stick into each pop so that it almost reaches the bottom of the cups.
9. Freeze overnight (or until solid). These will keep in the freezer, covered, for 3-5 days.
10. Allow pops to sit at room temperature for about a minute, then gently pull out from cups or tear the cup away if pulling doesn't work.
11. Serve and enjoy! You will love these.
I hope you enjoyed our recipe with Zinnrunner. Please follow her here!
Tuesday, July 3, 2012
Celebrate Independence Day without the Guilt
It can be so frustrating going into a fun holiday, like the 4th, when you are concerned about what you will be eating. After all, we should be thinking about the history of our country, and celebrating our rockin' nation with friends and family.
Unfortunately, if our friends and family aren't as committed to a healthy lifestyle as we are, it can be excruciatingly frustrating. The solution to this dilemma, is to simply have a plan.
While this resolution is important each day of our lives, it is particularly useful when up against a wall of temptation and peer pressure. This upcoming holiday I encourage you to create a do-able and realistic plan setting yourself up for success.
Ideally, you will have the day off of work, giving you a little extra time to accomplish your goals. Here is a realistic angle propelling you to a successful and guilt free holiday while still having a blast.
-Start off the day with a workout. There are lots of fun 5k's and walk/runs to enter. If not, maybe grab a yoga, or kickboxing class at your gym. This will automatically put you in a good frame of mind. Even if it's a walk around your neighborhood, get your blood flowing and DO something.
-Next, hit the grocery and and bring your own healthy options to your grill out. Some phenomenal grill options are Portabella Mushroom burgers, sweet corn, pre-made grilled chicken, buffalo, or shrimp skewers, you can even do potatoes on the grill.
You can easily do this with a little preparation. You will feel so good about yourself and it's a great opportunity to prove to yourself that you can be successful! I can't wait to hear about your success story! Happy Independence Day!
Thursday, June 14, 2012
June Champion : Melissa Lienesch
As summer comes in with June Whole Pieces is bringing the heat with a strong and no nonsense gal. Melissa Lienesch, yes we are related by marriage, but surely not the reason to select the Appleton, Wisconsin native.
Committed wife to James, and mother to 2 year old Emily, Melissa knows how to do it all. Upon the entrance of Emily to the Lienesch's lives, Melissa decided she would be most content and useful taking care of their home and new daughter, leaving her 9-5 job. She may have quit the 9-5, but you can't keep her cooped up for long. Melissa inspires others daily as a group fitness instructor at Ellipse Fitness in Wisconsin, teaching kickboxing and resistance training.
Melissa swears by strength training, particularly for women, and recommends it 3 times a week, at 30 minute sessions. While a lot of women shy away from strength training worrying it will bulk them up, Melissa contends it's quite the opposite. It was the fat torching capabilities of strength training which were responsible for zapping her baby weight and more. She admits even she was floored at the results.
Our June Champion feels proud to be associated with Ellipse Fitness. The programs offered range according to the needs of the individual including both fitness and nutritional plans. Additionally, Ellipse offers challenges to motivate participants with amazing cash prizes. Currently serving Wisconsin primarily, they are growing at a rapid rate, and even provide franchising opportunities.
Melissa started putting a priority on her health as a young adult fresh out of college. Carrying a little more weight than she needed a friend inspired Melissa to workout with her. After that, it was history. The motivation lies in achieving the best quality of life. Melissa loves the feeling after a workout and being strong. She hopes this fire will keep her fit for life and avoid struggling with the diseases that come from being overweight.
When it comes to nutrition Melissa is pretty disciplined. These are my words, not hers, as I have spent many holidays with her, even then, great will power.
I can't help but think what a wonderful role model Melissa proves to be for Emily and any other children they may be blessed with.
Thanks to Melissa for being our June Champion and taking time out of her busy day to chat with me!
Committed wife to James, and mother to 2 year old Emily, Melissa knows how to do it all. Upon the entrance of Emily to the Lienesch's lives, Melissa decided she would be most content and useful taking care of their home and new daughter, leaving her 9-5 job. She may have quit the 9-5, but you can't keep her cooped up for long. Melissa inspires others daily as a group fitness instructor at Ellipse Fitness in Wisconsin, teaching kickboxing and resistance training.
Melissa swears by strength training, particularly for women, and recommends it 3 times a week, at 30 minute sessions. While a lot of women shy away from strength training worrying it will bulk them up, Melissa contends it's quite the opposite. It was the fat torching capabilities of strength training which were responsible for zapping her baby weight and more. She admits even she was floored at the results.
Our June Champion feels proud to be associated with Ellipse Fitness. The programs offered range according to the needs of the individual including both fitness and nutritional plans. Additionally, Ellipse offers challenges to motivate participants with amazing cash prizes. Currently serving Wisconsin primarily, they are growing at a rapid rate, and even provide franchising opportunities.
Melissa started putting a priority on her health as a young adult fresh out of college. Carrying a little more weight than she needed a friend inspired Melissa to workout with her. After that, it was history. The motivation lies in achieving the best quality of life. Melissa loves the feeling after a workout and being strong. She hopes this fire will keep her fit for life and avoid struggling with the diseases that come from being overweight.
When it comes to nutrition Melissa is pretty disciplined. These are my words, not hers, as I have spent many holidays with her, even then, great will power.
I can't help but think what a wonderful role model Melissa proves to be for Emily and any other children they may be blessed with.
Thanks to Melissa for being our June Champion and taking time out of her busy day to chat with me!
Tuesday, June 12, 2012
Just Plain Irony or Actual Hypocrisy?
Each day we are inundated by conflicting information surrounding our health care. Mixed messages send us into a confusion spiral in which we are forced to dump it all, proceeding with the status quo. As if that isn't difficult enough, we're also flooded with information from those who don't have a stake in our health, but have a lot to gain financially and politically for the positions they take. It simply drives us to the point of exhaustion. This morning I happened to catch Howard Schultz, Chairman and CEO of Starbucks, in an interview commenting on the soda ban proposed by New York City Mayor, Michael Bloomberg. If you are not familiar, Mayor Bloomberg, in his attempt to make his contribution to fight the war on fat has proposed a soda ban. The proposed ban targets 16oz and larger size sodas.
I found Schultz's response to Charlie Rose's question regarding the ban quite intriguing. Schultz exclaims, "I applaud the approach, and obviously the objective", and later comments, "I am not sure it's the right approach, but we are obviously going to follow suit and respond to him because he is doing something that is quite important." I am curious how Starbucks intends to "respond" to Mayor Bloomberg. Let me be clear, I am for free enterprise and capitalism, as well as allowing grown adults to make their own health choices and parents to make the choices for their children. What I find questionable is the stance Starbucks takes regarding their responsibility and potential contribution to the obesity problem in this country. From Schultz's comments one might infer they are supportive of this ban.
Let's take a look at the data here. A 20oz bottle of Coke has 65 grams of sugar.
Ironically, Starbucks does not give specific sugar information in their nutritional data listed on their website. Based on information given at Livestrong.com, which I consider an excellent source, lists a grande (16 oz) vanilla Frappacino with regular whole milk contains 64 grams of sugar. Interesting.
Is Schultz not recognizing the irony here? A Frappacino holds a cute name, in a fancy cup, but call a spade a spade, it's junk food, and every bit as much as soda. I have no problem with soda, Frappacino's, any other candy or junk food in moderation. We all want a treat from time to time, and when eaten responsibly, I see no legitimate concern. I do take issue with Schultz promulgating support to fighting obesity where food is the primary contributing factor. Personally, my stance doesn't promote banning specific foods to change the root problem of the obesity epidemic. But, perhaps Schultz should consider holding up a mirror. It's the overall hypocrisy I found somewhat amusing, the elephant in the room nobody wanted to address. I had hoped Charlie Rose would challenge him, but sadly, he did not. I, on the other hand, almost fell off the treadmill in laughter by the overall ridiculousness of it all.
What I hope you will take, is the proverbial grain of salt from all the information being blasted at you. Do your best to keep you and your family healthy and safe! Be well, and take care of all of your pieces.
I found Schultz's response to Charlie Rose's question regarding the ban quite intriguing. Schultz exclaims, "I applaud the approach, and obviously the objective", and later comments, "I am not sure it's the right approach, but we are obviously going to follow suit and respond to him because he is doing something that is quite important." I am curious how Starbucks intends to "respond" to Mayor Bloomberg. Let me be clear, I am for free enterprise and capitalism, as well as allowing grown adults to make their own health choices and parents to make the choices for their children. What I find questionable is the stance Starbucks takes regarding their responsibility and potential contribution to the obesity problem in this country. From Schultz's comments one might infer they are supportive of this ban.
Let's take a look at the data here. A 20oz bottle of Coke has 65 grams of sugar.
Ironically, Starbucks does not give specific sugar information in their nutritional data listed on their website. Based on information given at Livestrong.com, which I consider an excellent source, lists a grande (16 oz) vanilla Frappacino with regular whole milk contains 64 grams of sugar. Interesting.
Is Schultz not recognizing the irony here? A Frappacino holds a cute name, in a fancy cup, but call a spade a spade, it's junk food, and every bit as much as soda. I have no problem with soda, Frappacino's, any other candy or junk food in moderation. We all want a treat from time to time, and when eaten responsibly, I see no legitimate concern. I do take issue with Schultz promulgating support to fighting obesity where food is the primary contributing factor. Personally, my stance doesn't promote banning specific foods to change the root problem of the obesity epidemic. But, perhaps Schultz should consider holding up a mirror. It's the overall hypocrisy I found somewhat amusing, the elephant in the room nobody wanted to address. I had hoped Charlie Rose would challenge him, but sadly, he did not. I, on the other hand, almost fell off the treadmill in laughter by the overall ridiculousness of it all.
What I hope you will take, is the proverbial grain of salt from all the information being blasted at you. Do your best to keep you and your family healthy and safe! Be well, and take care of all of your pieces.
Wednesday, May 30, 2012
What Can I Get at Cafe Well? Hint... It's not coffee.
I recently had the pleasure of sitting down with Nicole Mundt, Client Relations & Implementation Director at Cafe Well. She also happens to be a cool, smart and funny chick. Contrary to the title, Cafe Well, is not a place to get a caffeine jolt or a sugar spike. It is in fact, a cyber meeting space where you can connect with others, learn more about your health care plan, get information on various health issues and share stories of success and failure. They are a social networking site providing a community of support to it's members. Anyone can join, it's free to you, and you can remain anonymous if you prefer. Even better, no ad's on the side of the pages.
It's also a place where health insurance companies can connect with their members. Cafe Well does not represent the insurance companies, but does offer the space to connect companies to members, thus bridging the gap between us. The health insurance companies who are affiliated with Cafe Well are showing their commitment to customer service and connecting in a positive way. Let's face it, we don't always have the greatest relationship with our health insurance companies, but this really could help rebuild it and as a result positively impact our care.
Another great feature of the site allows you to create challenges. You can do these with people you know, or people you don't. Make your own challenge, or join another's. How much water can you drink, servings of vegetables, days a week of exercising, and even how many books you can read in a year. This makes putting your health first fun and exciting. As a health coach I know tracking, and little wins are the benchmarks to making a larger phenomenal change. This is EXCELLENT!
You will also find blogs, and discussions for almost any health topic you want to read about or discuss. You can start private groups to discuss anything that's on your mind without everyone and their Mama seeing your thoughts and struggles.
This is my new favorite site and I am so happy to share with my clients, and all of you. Please check out Cafe Well and sign up for an account today and connect with me, wpcoach! What will you get from Cafe Well?
Thursday, May 17, 2012
May Champion: Ruth Cornish
I knew right away when I decided to start this piece who would be the perfect spotlight for the first installment. She is one of my absolute hero's and truly one of the most beautiful people I know, inside and out.
Ruth is a dedicated wife to Ken and mother to 3 beautiful girls Abbey, Lindsey, and Kelsey. She is an amazing nurse, and pretty much is headed for canonization I'm quite sure. Ruth came into my life in the disguise of a neighbor to my parents. I say disguise because I truly believe she was an angel sent to help my family through the most difficult period of our lives. As my Mom lived with cancer, and all that comes with that, Ruth and her generous family were there every step of the way. She did things that you could never ask a friend or neighbor to do, and she did them without us asking. She has this uncanny ability to know exactly what you need at the exact time you need it. She is constantly thinking of others, and how she can serve. The picture above is Ruth and my Mama, shortly before she passed on.
Ruth is an avid runner, having completed 11 marathons. Just last month she flew to Texas to run a half marathon with Abbey, where she finished in 1:41:32, first in her division. Have I mentioned she is over 50! The very next weekend traveling to Tennessee completing another half marathon with Kelsey,who was running her first. Kelsey was so grateful for her Mom, and said to me "she stayed with me the whole time, even though I run much slower than her".
It wasn't always like this for Ruth, she tells me she was a heavy child, and that physical activity wasn't part of their family's lifestyle. It was only later in her teens and into young adulthood where she began to run and incorporate fitness. These days she works out for at least an hour, EVERY day, mixing it up between running, yoga, bike riding, and the elliptical machine. She combines fitness with a low fat diet and watches portion control. Her motivation is two fold; she doesn't ever want to go back to that overweight teen, and her goal is to always be able to run a half marathon without training, or notice.
I feel very strongly one the most important parts of being well is our connection to our spirit. Ruth is a Catholic, and attends mass each day, a habit she picked up from her Dad. She comments to me, "you know, there are 9 kids in my family, 8 of us are girls, with 23 grand-kids between us. There is not one instance of cancer, no serious illness at all, what are the chances of that?" She attributes this to their strong faith. Running she says keeps her very connected to her spirit. It's in those early morning runs when she is saying her prayers and feeling enormous gratitude.
She is reluctant to give advice but contends when it comes to nutrition and fitness you gotta do what works for you. You will hear a lot of experts give all kinds of tips and tricks. She admits in the past her weight has yo-yo'd a bit, but what she knows now, is that ultimately, it's a balance, and what works for you, and your body is the best advice you can follow.
She doesn't use a mantra when she runs, through laughter she explains though when her and Ken are coming up on a big hill they say, "it's not a hill, it's scenic". I think that pretty much sums up her outlook on life. It's all about how you view the path that impacts how WELL you live.
Thank you so much, Ruth, for being such a great role model and mentor to me, inspiring me to run, and to be a better person.
If you are interested in running a half marathon this year, the Rock and Roll Series is a terrific option, they have races all over the country!
Do you have a champion in your life that embodies great wellness? Let me know about them and maybe they will be Whole Pieces Champion next month. julie@wholepieces.com
Friday, May 11, 2012
Are you like Paddington the Poodle? A Midnight Snacker?
We all have that time of the day when a craving hits. Sometimes we are hungry and sometimes we just have a need for something. If we can agree that many times we are really craving something more than food, that it's an emotional response, then I think we can move on to how to curb it.
For me it's between 4-5pm, lunch is long past, and dinner is not quite ready yet. I have to be conscious of how I handle this time of day. If I have eaten too much in a particular day, I can almost always pinpoint it to that specific time. I have to keep in mind that I need a small snack around this time, somewhere in the neighborhood of 100-200 calories, and hopefully those are meaningful calories. An example of this might be a cup of Greek yogurt. The sugar keeps my mind satisfied, while the protein keeps me full. If I skip my snack generally I tend to overeat at dinner.
I know lots of you struggle with late night snacking. The biggest offender of this habit lives in my house, no, not my husband, Andrew. It's my poodle Paddington, he's what we call "the midnight snacker". He will often eat the majority of his dinner right before he goes to sleep. I have some theories on why he does this, but it's probably not helpful to the rest of us human beings.
Let me paint the picture for you. You are sitting in front of the TV, dinner has been over for a few hours, and the ice cream commercial comes on. Let's assume you are truly hungry and the stomach is growling a little. In this case you won't be committed to ice cream or some other sugary or salty snack. You will be satisfied with some carrot sticks or some air popped popcorn (hold the butter PLEASE). These would be examples of a good snack, while we still have some sugar in there, it's low on calories, and generally filling for the portion size. Also, let's remember, you are not starting your day or leaving for a workout, you are going to sleep. Not a lot of fat burning activity going on there.
Now, for those of us who aren't actually hungry, but just feel like we need a snack. This is when you want to stop and really decide if it's worth it. Let's face it, some days it just is. How do you determine if it's worth it? Honestly, if you really stop and think the answer will be obvious. For many people, it's just a habit, and they have a late night snack because it's part of a nightly ritual, it's mindless and unnecessary.
If you need a little help overcoming this hurdle and making the choice not to snack, these are my tips. First off, drink a glass of water, even if you do end up eating, it will make you feel a little fuller,thus curbing the amount you will eat. Second tip, hit up a stick of gum. This sounds stupid, but it tricks us into thinking we are getting that sugar we are craving as well as the chewing sensation. The next tip is brush your teeth. You are going to do it before you go to bed anyway. It is not appetizing to eat right after you brush. Try these tips out next time you are about to be a "midnight snacker". On our best days we can and do talk ourselves out of the snack, because we know ultimately, it's not worth it. You were on point all day with your exercise and food choices, you are close to finishing the day. You don't want to compromise your great choices. You are worth it, finish strong and healthy!!!!
Monday, May 7, 2012
Whole Pieces Champions
One of the most exciting things about life is that we have the capability to constantly grow and evolve as human beings. Often times, we are motivated to change by seeing someone else succeed. We can see ourselves in their successes and even their struggles. Surrounding yourself with healthy and well people who are continually raising their game motivates you to do the same. This is why I decided to do a monthly post that spotlights one person who exemplifies true wellness.
These individuals are doing it right, and by more than just eating well and staying active. They are also honoring their spirit, as well as serving others. The foundation of Whole Pieces is ensuring you are taking care of mind, body, and spirit. Through these stories of everyday folks, I think you will see yourself, learn how you can become better and raise your game. No celebrities or famous people here, just the real deal. I hope their stories will provide you with great inspiration. As my good friend, Bill Delisio, says, we are all in the process of "becoming it".
Stay tuned, the May spotlight is coming up....
These individuals are doing it right, and by more than just eating well and staying active. They are also honoring their spirit, as well as serving others. The foundation of Whole Pieces is ensuring you are taking care of mind, body, and spirit. Through these stories of everyday folks, I think you will see yourself, learn how you can become better and raise your game. No celebrities or famous people here, just the real deal. I hope their stories will provide you with great inspiration. As my good friend, Bill Delisio, says, we are all in the process of "becoming it".
Stay tuned, the May spotlight is coming up....
Friday, April 27, 2012
Why Should I Come to Coaching?
I thought today I would talk about something that I get asked constantly as a health and wellness coach. What's the point of coming to coaching? It's a great question, and one you should definitely consider before seeking out a coach, whether it's for health and wellness, lifestyle or career.
The first thing I want to find out is why are you considering getting a coach? The answer is almost always something along the lines of, I want to feel better, have more energy, and live the best life I can. For most of us (and if this is not you, please introduce yourself, I would love to talk with you)there is some aspect of our lives with which we are not completely satisfied. We are maybe a 5 on a scale of 1-10. This might be your overall health, weight, work/life balance or relationships. We have all mastered some things pretty well, but generally there is something that eludes each of us.
My next question might be, how long have you been working on this aspect of your life? This is the good stuff right here. The answer is typically, "my whole life". That really answers the question doesn't it? If it's not working on your own, you probably could use a little help. I know about resisting help, and wanting to do it on your own. I fought my parents on getting a math tutor in high school for probably at least a year, while I struggled. Finally, I gave in and my grades went up, right away. If you can find someone to guide you and help you with pitfalls, why wouldn't you give yourself every opportunity to succeed? I mean, would you climb Mt. Everest without a Sherpa?
Many people see asking for help as a sign of weakness. I know I did for a long time. To me it meant I wasn't good enough on my own, it made me feel inadequate. Fortunately, I realized it's actually the smarter people that ask for help. It's a sign you are more evolved and want to be the best you can be without letting your ego get in the way. The most successful people in the world have coaches, advisers and mentors. The absolute best thing you can do in any aspect of your life is surround yourself with people you can learn from. We aren't meant to know everything, be great at everything and have every answer. Picture your perfect life, whatever that looks like to you. I promise, you can achieve it, sometimes you just need a little help getting there.
So, maybe the real question is: Your greatest life is waiting, do you really want to continue putting it off?
The first thing I want to find out is why are you considering getting a coach? The answer is almost always something along the lines of, I want to feel better, have more energy, and live the best life I can. For most of us (and if this is not you, please introduce yourself, I would love to talk with you)there is some aspect of our lives with which we are not completely satisfied. We are maybe a 5 on a scale of 1-10. This might be your overall health, weight, work/life balance or relationships. We have all mastered some things pretty well, but generally there is something that eludes each of us.
My next question might be, how long have you been working on this aspect of your life? This is the good stuff right here. The answer is typically, "my whole life". That really answers the question doesn't it? If it's not working on your own, you probably could use a little help. I know about resisting help, and wanting to do it on your own. I fought my parents on getting a math tutor in high school for probably at least a year, while I struggled. Finally, I gave in and my grades went up, right away. If you can find someone to guide you and help you with pitfalls, why wouldn't you give yourself every opportunity to succeed? I mean, would you climb Mt. Everest without a Sherpa?
Many people see asking for help as a sign of weakness. I know I did for a long time. To me it meant I wasn't good enough on my own, it made me feel inadequate. Fortunately, I realized it's actually the smarter people that ask for help. It's a sign you are more evolved and want to be the best you can be without letting your ego get in the way. The most successful people in the world have coaches, advisers and mentors. The absolute best thing you can do in any aspect of your life is surround yourself with people you can learn from. We aren't meant to know everything, be great at everything and have every answer. Picture your perfect life, whatever that looks like to you. I promise, you can achieve it, sometimes you just need a little help getting there.
So, maybe the real question is: Your greatest life is waiting, do you really want to continue putting it off?
Monday, April 23, 2012
Book Review : Fitness Beyond 50
Recently I was introduced to a fascinating author and fellow wellness enthusiast, Harry Gaines. He has penned a book called, 'Fitness Beyond 50. Turn Back the Clock'. After reading the book in a matter of a few short days I knew I had to get this into the hands of some of my coaching clients. One of the biggest struggles we all face at one point in our lives or another is motivation. "I want to lose weight, but I just can't, I have no motivation". I have heard that time and time again. I deal with motivation, or the lack thereof on a daily basis in my coaching business. We all want to live our lives more fully, have more energy, and have a greater sense of purpose. However, finding and keeping the motivation to change and evolve is our biggest hurdle.
As a general rule, I am looking for a client that has intrinsic motivation. That's the motivation that comes from within. Wanting to lose weight because you want to feel better, live longer. External or extrinsic motivation is the one we get from the outside, generally these are fueled by winning a reward, or based in fear. Extrinsic motivation can be good, but generally only works in the short term. This book provides great motivation and is illustrated by ordinary people going out of their comfort zone to change their lives. It shows you how you can change your life by making small lifestyle changes.
Gaines uses lots of anecdotes to show what is possible when you just make the effort. These are everyday people in his community making lifestyle changes to not only prolong their lives, but feel better on a daily basis, for as long as possible. Gaines is not an MD, or a personal trainer, or a nutritionist. He is a 70 year old man who looks incredible, feels great, and shows what each and every one of us is capable of doing. What is more motivating than that? It should also be noted there is a ton of complex and interesting science based material in the book. It is well researched and cross checked with experts, but written in an easy to understand fashion.
If you are looking to start taking control of your health for the first time, or just need a nudge to get back in the game I highly recommend this book. Who knows, maybe this is the day you stop putting off feeling great? You can get your copy now at Fitness Beyond Fifty Website, as well as Amazon
As a general rule, I am looking for a client that has intrinsic motivation. That's the motivation that comes from within. Wanting to lose weight because you want to feel better, live longer. External or extrinsic motivation is the one we get from the outside, generally these are fueled by winning a reward, or based in fear. Extrinsic motivation can be good, but generally only works in the short term. This book provides great motivation and is illustrated by ordinary people going out of their comfort zone to change their lives. It shows you how you can change your life by making small lifestyle changes.
Gaines uses lots of anecdotes to show what is possible when you just make the effort. These are everyday people in his community making lifestyle changes to not only prolong their lives, but feel better on a daily basis, for as long as possible. Gaines is not an MD, or a personal trainer, or a nutritionist. He is a 70 year old man who looks incredible, feels great, and shows what each and every one of us is capable of doing. What is more motivating than that? It should also be noted there is a ton of complex and interesting science based material in the book. It is well researched and cross checked with experts, but written in an easy to understand fashion.
If you are looking to start taking control of your health for the first time, or just need a nudge to get back in the game I highly recommend this book. Who knows, maybe this is the day you stop putting off feeling great? You can get your copy now at Fitness Beyond Fifty Website, as well as Amazon
Wednesday, October 5, 2011
What is the deal with these NuVal scores?
Depending on where you live and what grocery store chain you use you may have become familiar with or will soon become familiar with the NuVal scoring system for food.
I have been reviewing the NuVal website as well as piecing through articles related to the subject and have found some interesting as well as entertaining information.
First off, NuVal is a Nurtitional Scoring System based on a proprietary algorithm developed by an independent panel of nutrition and medical experts. The idea is based on this formula which takes into account more than 30 "generally favorable nutrients" and "generally unfavorable nutrients" dividing them out to an answer that equals "good nutrition".
It also measures the quality and density of each nutrient which can factor into the food's score. The foods are scored by brand which allows you to compare say 1 oat cereal to another oat cereal. Foods receive a score of 1-100 with 1 being the worst nutrition while 100 is the highest nutrition.
As mentioned above this was developed by an 'independent' panel of scientists ranging from ivy league medical school professors/doctors, to top rated nutritionists, as well as former presidents of the American Diabetes Association and the American Cancer Society. Additionally, as I understand it there was also some governmental oversight, which always makes me slightly suspicious of the data and intent. As with some numerical food programs in the past this is not sponsored or linked to any food manufacturing brand and has been funded by the Griffin Hospital.
So, is this the new, next best thing in a country obsessed with food? My short answer is maybe, sort of? What I like is that for the on the go parent who has little time to put thought into grocery shopping it is a quick and easy way to compare brands without reading labels and weeding through the general muck of information out there as well as misleading food packaging. It appears to be a nice jumping off point, particularly for those who know little to nothing about nutrition. It is better than nothing.
That being said, it is also confusing and limited in it's ability to really give good information for parents feeding their children. For example, if you stick to all foods that are 80-100 you will ultimately be cutting out major food groups that are needed for a well rounded diet like whole grains. This is particularly problematic for individuals with health conditions that require a specific diet. For example, if you are on a low salt diet this will not help you at all. This scoring system also doesn't speak on portions. Therefore, the regular, uneducated consumer will think for a snack I will have the all natural Garden of Good Eatin Tortilla ships with a score of 40. Let's face it when we have chips, we aren't eating the recommended portion size unless we count it out, put it in the bowl, and put the bag back in the pantry. On the flipside, the all natural dark chocolate is given a score of 10 and a diet soda is a 15. It seems slightly misleading and arbitrary when it all shakes into place. Similarly, and I just had to mention, the iceburg lettuce and the spinach are given the same score. Phew, that is a mind blower to me.
Additionally, and probably my biggest criticism, is this system gives higher scores in some instances to processed food over natural food items like eggs, cheese, and meat. I know many people are committed to a vegan diet. However, ultimately, I believe unless your system doesn't do well with animal products as I understand many don't, or it's a socially driven decision, they are still a healthy and important staple of a natural diet in moderation. I could also go on to the conflicting studies of choloesterol in food may or really may not being related to your blood cholesterol, but that is for another time.
All in all, my thoughts are this. It is worth noting these scores, and it may even help you in certain situations. However, this is yet again another band aid and gimmick that ultimately doesn't paint a whole picture to your nutrition. My advice has been the same for years and I don't see it changing. Eat a well balanced diet consisting of a good base of fruits and vegetables with moderate amounts of protein and grains, and good fat, exercise daily, and keep moving. The answer is so easy, but we try to reinvent the wheel. So, what do you think? You can read their arguement and decide for yourself at NuVal.
I have been reviewing the NuVal website as well as piecing through articles related to the subject and have found some interesting as well as entertaining information.
First off, NuVal is a Nurtitional Scoring System based on a proprietary algorithm developed by an independent panel of nutrition and medical experts. The idea is based on this formula which takes into account more than 30 "generally favorable nutrients" and "generally unfavorable nutrients" dividing them out to an answer that equals "good nutrition".
It also measures the quality and density of each nutrient which can factor into the food's score. The foods are scored by brand which allows you to compare say 1 oat cereal to another oat cereal. Foods receive a score of 1-100 with 1 being the worst nutrition while 100 is the highest nutrition.
As mentioned above this was developed by an 'independent' panel of scientists ranging from ivy league medical school professors/doctors, to top rated nutritionists, as well as former presidents of the American Diabetes Association and the American Cancer Society. Additionally, as I understand it there was also some governmental oversight, which always makes me slightly suspicious of the data and intent. As with some numerical food programs in the past this is not sponsored or linked to any food manufacturing brand and has been funded by the Griffin Hospital.
So, is this the new, next best thing in a country obsessed with food? My short answer is maybe, sort of? What I like is that for the on the go parent who has little time to put thought into grocery shopping it is a quick and easy way to compare brands without reading labels and weeding through the general muck of information out there as well as misleading food packaging. It appears to be a nice jumping off point, particularly for those who know little to nothing about nutrition. It is better than nothing.
That being said, it is also confusing and limited in it's ability to really give good information for parents feeding their children. For example, if you stick to all foods that are 80-100 you will ultimately be cutting out major food groups that are needed for a well rounded diet like whole grains. This is particularly problematic for individuals with health conditions that require a specific diet. For example, if you are on a low salt diet this will not help you at all. This scoring system also doesn't speak on portions. Therefore, the regular, uneducated consumer will think for a snack I will have the all natural Garden of Good Eatin Tortilla ships with a score of 40. Let's face it when we have chips, we aren't eating the recommended portion size unless we count it out, put it in the bowl, and put the bag back in the pantry. On the flipside, the all natural dark chocolate is given a score of 10 and a diet soda is a 15. It seems slightly misleading and arbitrary when it all shakes into place. Similarly, and I just had to mention, the iceburg lettuce and the spinach are given the same score. Phew, that is a mind blower to me.
Additionally, and probably my biggest criticism, is this system gives higher scores in some instances to processed food over natural food items like eggs, cheese, and meat. I know many people are committed to a vegan diet. However, ultimately, I believe unless your system doesn't do well with animal products as I understand many don't, or it's a socially driven decision, they are still a healthy and important staple of a natural diet in moderation. I could also go on to the conflicting studies of choloesterol in food may or really may not being related to your blood cholesterol, but that is for another time.
All in all, my thoughts are this. It is worth noting these scores, and it may even help you in certain situations. However, this is yet again another band aid and gimmick that ultimately doesn't paint a whole picture to your nutrition. My advice has been the same for years and I don't see it changing. Eat a well balanced diet consisting of a good base of fruits and vegetables with moderate amounts of protein and grains, and good fat, exercise daily, and keep moving. The answer is so easy, but we try to reinvent the wheel. So, what do you think? You can read their arguement and decide for yourself at NuVal.
Wednesday, September 14, 2011
What do you really know about prostate cancer?
Everyday it seems there is new information and sometimes conflicting information about cancer. There are headlines daily about breast cancer which affects so many women of all ages, but what do we really know about prostate cancer. What I know is that you never seem to hear about prostate cancer. While it affects mostly older men, we cannot forget screening of younger men as well. Prostate cancer is on the rise for men between 30-45 years old and is the 3rd most common death from cancer in men. We also are learning that yes it does run in families, but it is also largely common among men who eat large amounts of red and animal meats as well as processed and fried foods.
Perhaps the reason we don't hear much about this type of cancer is men don't tend to be as vocal as women when championing causes. Or, maybe it goes back to the modesty notion that kept breast cancer patients suffering in silence for so many years. The syptoms of prostate cancer can be blood in the urine or semen, difficulty urinating, or weak or interrupted flow of urine. Like most cancers screening and early detection is the key to staying healthy. Additionally, there are so many options for treatment you absolutely have to be your own advocate and go with the treatment that feels right for you.
September is prostate awareness month and I urge you to get your screening done! Ladies you might have to bug your guy to set up that appointment, but it's worth it. This is just another disease that can be prevented and caught early with simple lifestyle and behavioral changes. Get checked out today and pass it on to your friends, brothers, fathers, grandfathers, and uncles.
If you are interested in more information about how you can help the fight against prostate cancer and get more information go to The Blue Cure Foundation, set up by a young man diagnosed with prostate cancer who is determined to get the word out.
Thursday, August 11, 2011
Is Your Perception Reality?
It's definitely been proven your mood and ultimately your outlook can and does impact what you encounter on a daily basis. If you expect things to go well they most likely will. It's interesting to me how 2 people can perceive the same situation differently. This really started to make me think a few years ago when I really discovered my husband's propensity to always see the bright side of things. He tells me he's optimistic and I am negative. I have always thought, "no, I am just realistic". What I am learning now is maybe if you aren't positive you are negative. Is there really such a thing as realistic? What is realistic? Isn't it subjective?
I think now, it really is how you view things that determines what the outcome will be. I think it's difficult for us to always assume the best, because we naturally want to prepare ourselves for the worst. The last few years have thrown me a lot of changes, stressors, and unexpected curve balls. So, I think I have a tendency to wait for the other shoe to fall so to speak.
Each day I am learning that I can change the outlook of my life with my attitude. It is a tough thing to re-wire your brain. But then again, what is our other option?
I believe that unwelcome things are going to happen to all of us at some point. But what's the harm in believing the best is always going to happen?
I empower you to try it for just one day. No matter what life hands you, no matter what happens, who gets you annoyed, keep a postitive perspective. Give people the benefit of the doubt. Make the best day of your life be today. Why not?
I think now, it really is how you view things that determines what the outcome will be. I think it's difficult for us to always assume the best, because we naturally want to prepare ourselves for the worst. The last few years have thrown me a lot of changes, stressors, and unexpected curve balls. So, I think I have a tendency to wait for the other shoe to fall so to speak.
Each day I am learning that I can change the outlook of my life with my attitude. It is a tough thing to re-wire your brain. But then again, what is our other option?
I believe that unwelcome things are going to happen to all of us at some point. But what's the harm in believing the best is always going to happen?
I empower you to try it for just one day. No matter what life hands you, no matter what happens, who gets you annoyed, keep a postitive perspective. Give people the benefit of the doubt. Make the best day of your life be today. Why not?
Tuesday, August 2, 2011
It's the Bad Days that are the Good Days
Normally, I choose to look at something going on in current health pop culture, whether it be a new finding, or a study to comment or think on. Today, I'm going on a totally different track.
All of us have "bad" days, and that can mean a lot of things to a lot of people. I think we can all agree that a bad day can definitely be relative. I am blessed and there is something within each day that I can be grateful for, no matter what. I know a lot of you going through chronic diseases may struggle with finding that thing today. If you search for it, I promise, it's there. Today, something really got me thinking.
I woke up with a headache, knowing it was a running day, and overall felt foggy, and groggy. I set it up without even realizing it. I unconsciously decided that it was going to be a "bad" day. I just didn't feel uppity, like I really should have.
I took an ibuprofen, and set out for my run, practically forcing myself. As I started to get moving I realized my IPod was acting up. "Great", I said, just another road block, another frustration. After the first few minutes of my run it was clear to me it wasn't going to be a easy, fun, or fast run. I was going to struggle today.
It really got me thinking. Mostly, I tried to remind myself this really isn't a bad day, but God is throwing me some minor road blocks. I am running, and using my legs and my lungs, that in itself is a gift and not to be taken for granted. Also, I thought about all the people I know and people I don't know going through a much more difficult day than me.
It also occurred to me the road blocks are there for a reason. The "bad" days are there for a reason. The bad days not only allow us to enjoy the good days, but they also test us.
Now, the next time not every little thing is going absolutely perfectly I will know mentally how to handle it. I will be less likely to immediately write the day or the morning off. This is what the bad days teach us.
Ironically, as soon as I realized this things started looking clearer. My run was still horrendous, but I realized I hit the wrong switch on the IPod and got the right playlist going, and the headache was gone. Now I know, my mood is a decision, I can navigate the road blocks, and I am better for learning how.
I suppose I should have learned this by watching my Mom struggle with cancer with a smile on her face. But sometimes, you just have to wait for that moment to pop in your consciousness.
I think a lesson can be learned here. The bad days are the ones that make us stronger, wiser, and more grateful. In short, it's the bad days that are the good days.
All of us have "bad" days, and that can mean a lot of things to a lot of people. I think we can all agree that a bad day can definitely be relative. I am blessed and there is something within each day that I can be grateful for, no matter what. I know a lot of you going through chronic diseases may struggle with finding that thing today. If you search for it, I promise, it's there. Today, something really got me thinking.
I woke up with a headache, knowing it was a running day, and overall felt foggy, and groggy. I set it up without even realizing it. I unconsciously decided that it was going to be a "bad" day. I just didn't feel uppity, like I really should have.
I took an ibuprofen, and set out for my run, practically forcing myself. As I started to get moving I realized my IPod was acting up. "Great", I said, just another road block, another frustration. After the first few minutes of my run it was clear to me it wasn't going to be a easy, fun, or fast run. I was going to struggle today.
It really got me thinking. Mostly, I tried to remind myself this really isn't a bad day, but God is throwing me some minor road blocks. I am running, and using my legs and my lungs, that in itself is a gift and not to be taken for granted. Also, I thought about all the people I know and people I don't know going through a much more difficult day than me.
It also occurred to me the road blocks are there for a reason. The "bad" days are there for a reason. The bad days not only allow us to enjoy the good days, but they also test us.
Now, the next time not every little thing is going absolutely perfectly I will know mentally how to handle it. I will be less likely to immediately write the day or the morning off. This is what the bad days teach us.
Ironically, as soon as I realized this things started looking clearer. My run was still horrendous, but I realized I hit the wrong switch on the IPod and got the right playlist going, and the headache was gone. Now I know, my mood is a decision, I can navigate the road blocks, and I am better for learning how.
I suppose I should have learned this by watching my Mom struggle with cancer with a smile on her face. But sometimes, you just have to wait for that moment to pop in your consciousness.
I think a lesson can be learned here. The bad days are the ones that make us stronger, wiser, and more grateful. In short, it's the bad days that are the good days.
Tuesday, July 12, 2011
A Look At Skin Cancer
Summer is here again and as a lover of warm weather and sunny days I get so anxious to be out in the power of the sun's energy. Also, if you know me, I am fair skinned, an esthetician, and the daughter of a Dad who had skin cancer. Yes, both of my parents had cancer, a topic for another time......
First we heard, lather on the 50 SPF sunscreen, every 2 hours, on a cloudy day, when you're indoors. Overkill? Perhaps.
Now, we are hearing about all the great cancer fighting agents of Vitamin D, which comes from the sun. I have heard dermatologists say, it's ok to go out for 15-20 minutes on a sunny day, without sunscreen as long as the unprotected areas are your arms and legs. I have also heard contradicting evidence that you really should just get Vitamin D from your food, and supplements. On top of all that a new study recently came out about the most common place for melanoma. Guess where it is? On your legs. Not to mention the highest rates of melanoma are in Colorado, where I live. So many people enjoying over 300 days of sunshine at a high altitude. Are we all just spinning in contradicting information? How do we know what is best for us?
In a new study by the researchers at Stanford University School of Medicine indicates that taking Vitamin D could actually help prevent melanoma. Although there is a long way to go to prove this information, it is a little ironic. "The Institute of Medicine recommends that most adults get 1,000 to 1,200 mg of calcium per day and 600 to 800 IU of vitamin D. It sets a recommended upper limit at 2,000 mg of calcium and 4,000 IU of vitamin D"
Read more: http://www.foxnews.com/health/2011/06/28/can-vitamin-d-lower-your-risk-melanoma/#ixzz1Rw9tQ2Um
I always try to give you the information and let you decide between you and your doctor what is the right course of action for you.
Today, from all the research I have heard I think it's still vital to wear sunscreen, eat the right foods, and just do the best you can. Let's face it, we have all been outside and didn't re-apply the sunscreen after being in the water, or waited longer than the 2 hours so we're likely getting the Vitamin D. Especially if you are lucky enough to have as much sunshine as me in Denver.
First we heard, lather on the 50 SPF sunscreen, every 2 hours, on a cloudy day, when you're indoors. Overkill? Perhaps.
Now, we are hearing about all the great cancer fighting agents of Vitamin D, which comes from the sun. I have heard dermatologists say, it's ok to go out for 15-20 minutes on a sunny day, without sunscreen as long as the unprotected areas are your arms and legs. I have also heard contradicting evidence that you really should just get Vitamin D from your food, and supplements. On top of all that a new study recently came out about the most common place for melanoma. Guess where it is? On your legs. Not to mention the highest rates of melanoma are in Colorado, where I live. So many people enjoying over 300 days of sunshine at a high altitude. Are we all just spinning in contradicting information? How do we know what is best for us?
In a new study by the researchers at Stanford University School of Medicine indicates that taking Vitamin D could actually help prevent melanoma. Although there is a long way to go to prove this information, it is a little ironic. "The Institute of Medicine recommends that most adults get 1,000 to 1,200 mg of calcium per day and 600 to 800 IU of vitamin D. It sets a recommended upper limit at 2,000 mg of calcium and 4,000 IU of vitamin D"
Read more: http://www.foxnews.com/health/2011/06/28/can-vitamin-d-lower-your-risk-melanoma/#ixzz1Rw9tQ2Um
I always try to give you the information and let you decide between you and your doctor what is the right course of action for you.
Today, from all the research I have heard I think it's still vital to wear sunscreen, eat the right foods, and just do the best you can. Let's face it, we have all been outside and didn't re-apply the sunscreen after being in the water, or waited longer than the 2 hours so we're likely getting the Vitamin D. Especially if you are lucky enough to have as much sunshine as me in Denver.
Thursday, June 23, 2011
You Have Control Over Your Health
It used to be the mainstream opinion that genetics determines your health, and if you were born into bad genes you just have to deal with it. So, for all of you out there still using that excuse it's time to put that to bed. We have known for sometime now that we can actually change the course of our health dramatically by just a few lifestyle changes. Now, more research has come up to give this more life. As I said in my last post a lot of us really overestimate the costs of changes and underestimate the benefits.
"According to the Centers for Disease Control, preventable, lifestyle-related chronic diseases drive 75 percent of health care spending. Ninety-five percent of these costs are spent on treatment, with only five percent used for prevention. According to Chris Boyce, CEO of Virgin HealthMiles, “Seventy percent of Americans are inactive.”
Companies are now embracing this concept and making great changes by hiring health and wellness coaches, bringing in healtier food to the cafeterias, sponsoring gym memberships, some even encouraging having meetings outside, or just simply walking.
June is National Health and Wellness month and as a health and wellness coach this is an exciting leap in the right direction. Let's not wait for the health insurance companies to catch up with us. What can you do to your daily routine to move more and change your outcome?
Read more: http://www.foxnews.com/health/2011/06/17/june-is-national-employee-wellness-month/#ixzz1Q8wZtQZQ
"According to the Centers for Disease Control, preventable, lifestyle-related chronic diseases drive 75 percent of health care spending. Ninety-five percent of these costs are spent on treatment, with only five percent used for prevention. According to Chris Boyce, CEO of Virgin HealthMiles, “Seventy percent of Americans are inactive.”
Companies are now embracing this concept and making great changes by hiring health and wellness coaches, bringing in healtier food to the cafeterias, sponsoring gym memberships, some even encouraging having meetings outside, or just simply walking.
June is National Health and Wellness month and as a health and wellness coach this is an exciting leap in the right direction. Let's not wait for the health insurance companies to catch up with us. What can you do to your daily routine to move more and change your outcome?
Read more: http://www.foxnews.com/health/2011/06/17/june-is-national-employee-wellness-month/#ixzz1Q8wZtQZQ
Monday, June 13, 2011
America's Eating Habits Getting Worse?
Haven't we been focusing on America's problem with nutrition for years now? We know we have an uphill battle with the war on obesity, and malnutrition. The rising costs of health care are also a reflection on the obesity problem, and it's starting younger and younger. It seems intuitive that knowledge is power, but not in this case.
A recent gallop poll showed the number of Americans getting the recommended number of 5 servings of fruits and vegetables at least 4 times a week has actually dropped in recent months. It has gone from 57.8% in May of 2010 to 55.9% in May of 2011. So clearly the messages are not being received.
I think we can find a number of reasons for the drop including higher costs of food in general, lower costs of fast food (think dollar menu), and a simply busier day. Many times eating right takes more time and money than the alternative.
But, what if people just don't see the value in it? What if there is no belief that if I incorporate these changes into my diet it will change anything. The common misconception with behavioral change is the overestimation of the costs and underestimation of the value. How do we get Americans to understand small changes like getting your recommended 5 servings a day of fruits and vegetables can actually change the course of many diseases like diabetes, cancer, and many others? The ironic thing is, you don't even have to cut out the foods you like, just add a salad, or a cup of fruit. Watch out though, you might just find when you add the good stuff, your not as needy for the junk.
Just try it for 4 days, see what you think, you might be giving yourself added years. Think of the family moments you'll be included in, weddings, graduations, births, and first steps. Is it worth it to you?
A recent gallop poll showed the number of Americans getting the recommended number of 5 servings of fruits and vegetables at least 4 times a week has actually dropped in recent months. It has gone from 57.8% in May of 2010 to 55.9% in May of 2011. So clearly the messages are not being received.
I think we can find a number of reasons for the drop including higher costs of food in general, lower costs of fast food (think dollar menu), and a simply busier day. Many times eating right takes more time and money than the alternative.
But, what if people just don't see the value in it? What if there is no belief that if I incorporate these changes into my diet it will change anything. The common misconception with behavioral change is the overestimation of the costs and underestimation of the value. How do we get Americans to understand small changes like getting your recommended 5 servings a day of fruits and vegetables can actually change the course of many diseases like diabetes, cancer, and many others? The ironic thing is, you don't even have to cut out the foods you like, just add a salad, or a cup of fruit. Watch out though, you might just find when you add the good stuff, your not as needy for the junk.
Just try it for 4 days, see what you think, you might be giving yourself added years. Think of the family moments you'll be included in, weddings, graduations, births, and first steps. Is it worth it to you?
Subscribe to:
Posts (Atom)