Tag Archives: nutrition

Let’s Get It Started!

20 May

Mornings…….

Some people have a love/hate relationship with them.

Some people wish mornings didn’t start until noon.

Some people love the pre-dawn hours and get all of their work accomplished by noon.

Some people drag out of bed  – others bounce right out and start at full speed.

No matter which category you fall into….mornings WILL happen 🙂

The choices you make in the morning will affect the rest of your day, so it is very important to choose wisely.

It all starts with a good night’s sleep – it’s important to be rested when you are facing another day.  If you have to be up at 5, you might want to go to bed before midnight.  Study after study is showing that 7-8 hours of sleep is vital for our wellbeing, weight loss, metabolism, etc. It’s been shown that sleep-deprived people eat up to 550 calories more per day and aren’t as likely to burn those calories off. (http://www.diabetesincontrol.com/articles/53-diabetes-news/12409–less-sleep-means-more-eating )

It’s also good to give yourself enough time to get everything done that you need to do before walking out of the house….yes, walking out….not madly, frantically running here and there trying to get everything together and find keys, papers, etc. while making a mad dash out of the door.  If your day starts calm, you feel more like facing any challenge that may arise.  If your day starts frantic and in a frenzy, one stressful moment may push you over the edge!  So, no pushing the snooze button multiple times…..

Drink – start your day with a glass of water.  Your body needs water and your metabolism needs it, as well.  First thing I do after waking up is to go to the kitchen and get a glass of water and drink it all!

Get the body moving – I’m not suggesting that you have to do an intense workout first thing in the morning….especially for those of you who aren’t morning people 🙂  A walk outside in the yard, walking your dog, some stretching, some yoga poses, push ups, Pilates, etc. can help wake you up and energize you.

Eat!!!! – Breakfast is THE most important meal of the day – DON’T skip it!!!!  Food is fuel and your body needs fuel to get through the day.  I’ve had some clients tell me they don’t eat because they don’t like breakfast foods (oatmeal, cereal, etc) – I say, then don’t eat typical breakfast foods…..just make sure you include protein, complex carbs, good fats.  In order to rev up your metabolism, you must eat.

Make time for meditation, prayer, inspirational reading, writing in your journal, words of affirmation, etc.  Don’t forget your spirit – remember that you are here for a reason and that is to make a difference in the world, in someone’s life, in your day.

Each day is a gift….life is precious….each moment counts. The way you start your day determines the way you handle your day and the things that happen during the day.  Your start can set you up for success…..or set you up for failure.  Which will you choose?

The future of girls

31 Mar

As I sit and drink my morning coffee, I’m reflecting on a fitstudio chat on twitter, an article Jillian Michaels tweeted, a news blurb I listened to on NPR, a traumatic day at school for my youngest niece, and my role in all of this.

Yes, this blog will focus on the female gender not because I’m biased but because I am one and I’m a role model for two nieces that are my world.

Empowering Kids with Healthy Choices was the topic of Wednesday’s fitstudio chat on twitter.  As always, it was a great chat with lots of great tips and advice.  Towards the end of the chat, we started discussing role models for girls and how we could be positive role models for the girls in our lives.

One way I do that is to never say, “I hate my_______” or “I don’t like the way my ______ looks”.  I feel that we as women need to embrace our bodies and our unique, incredible bodies that the genetics in our families have helped to create.  I have my paternal grandfather’s nose – he has been gone for quite a few years….but every time I look in the mirror, I’m reminded of him and the role he played in my life.  I have feet like my maternal grandmother…..and just like my Mom and grandmother, if I gain any amount of weight, it will go to my stomach.  All of these unique things make me part of my family.  If I say I don’t like myself or a certain part of my body, how are my nieces going to think positive about themselves?

Jillian Michaels tweeted about an article that had been written by Dara Lynn Weiss about the difficulty of dealing with obesity and her 7-year old daughter.  You cannot find the article online but you can find lots of articles that have been written in response to her article.  I’ve included a few links at the end of this post.

Because of our society’s focus on weight, there’s another BIG issue that comes up.  The NPR news piece that I listened to was discussing the statistics of eating disorders.  Now obesity is an issue that we need to address, BUT I’m very concerned with the unhealthy thinking that can occur in people’s minds and what some are willing to do in order to be “thin”….Notice, I said “thin” and not “healthy”.  Eating disorders cause all kinds of unhealthy emotional and psychological issues and unhealthy relationships with food that people will struggle with the rest of their lives. Many eating disorders happen as a result of a teasing remark or negative role models…..what is disturbing to me is the amount of girls in elementary school that are on diets.  Our little girls should NOT be dieting….the word “DIET” should not even be in their vocabulary.

This hits home for me because over a week ago my youngest niece was in tears after some negative, hateful remarks were said to her on the playground.  She is 11 years old and is not obese or overweight.  No, she is not stick thin…she is just a typical pre-adolescent girl.  She was in tears when she was picked up from school and it affected her for the rest of the evening.  Her mom and dad did their best to un-do the negative, mean remarks but I know that as a child you don’t easily forget those statements made to you by your peers.  Thankfully, my niece is surround by great role models and very positive adults in her life; and, hopefully, we can be a louder voice of influence than the boys on the playground at her elementary school.

I can speak from experience because I was a chubby pre-teen and always struggled with my weight.  I did get some teasing remarks from people but my family never withheld food from me or told me I should diet.  I think a lot of my “problem” was that I was not active…I would rather sit and read a book than go outside and play.  Should my parents have made me?  I don’t think so.  Now we did things as a family – and my Mom always cooked very healthy (we were eating wheat bread before it was popular to eat wheat bread) and always had fruits and vegetables.  As I entered my mid-teens, I took it upon myself to be more aware of what I ate and starting becoming more active.  As a result, I discovered my passion for fitness and nutrition and that is why I’m so passionate about educating and empowering women to be their best.

I think as role models for our girls we need to lead by example…..get outside and be active with the children in our lives.  Teach them that we don’t go on diets but we make lifestyle choices.  Refrain from taking them to fast food restaurants.  Take them to our local farmer’s markets – plant a garden together.  Show them how fun it is to move our bodies….biking, skating, rollerblading, sports, swimming, kayaking, etc. The choices are endless!

Another thing I’m very adamant about is keeping certain magazines out of the hands of our girls….and maybe out of our houses totally.  We need to remember that most pictures are digitally modified and that most females DO NOT look like that naturally.

I want the girls in my life to realize that the world is a big place full of opportunities for them and that food is meant to be used as fuel to help them be their best mentally, physically, and emotionally – that is why we make certain food choices.  I want them to dream big and use their creative, intelligent minds to do amazing things in the world.  I want them to know they were created for a reason and that they are able to make a difference in someone’s life, in the community they live in, and in the world.  I want them to know there is no one else in the world like them….that they are unique and need to embrace that.  I want them to know that their self-worth is NOT based on a the size of any article of clothing that they wear nor is it based on what society says is beautiful.

Two girls that are my world are my nieces – Eleighna is 17 and will be graduating this year.  She is thoughtful, kind, compassionate, talented, beautiful, has a tender heart – she sings like an angel and is learning to play the piano.  She goes with her youth group to a nursing home and sits and plays games with the residents.  She is a faithful, loyal friend. Morgan is 11 and is vivacious, energetic, social butterfly, talented, beautiful, athletic, speaks her mind and has strong emotions and a great sense of humor 🙂  She has fun, beautiful hair that can get crazy wild – and I hope she always appreciates that fun, spunky, crazy hair.  Two amazing girls – two very unique girls – and I want the best for their futures without any of the negative self-image junk that can happen as a result of unhealthy mindsets of food and fitness.

I will always be an advocate for the healthy future of girls.

Here’s a few other women that I feel are vital and important for the future of girls:

www.lisajohnsonfitness.com

www.tobyamidornutrition.com

www.freakingfitness.com

I hope you will check out their websites and follow them on Twitter.  Let’s be healthy role models for the girls in our lives!!!

Two articles that discuss the Dara Lynn Weiss article:

http://www.huffingtonpost.com/hayley-krischer/vogue-mom-writer-child-diet_b_1384845.html

http://www.slate.com/blogs/xx_factor/2012/03/28/dara_lynn_weiss_s_obese_child_vogue_essay_can_parents_ever_talk_about_their_kid_s_weight_.html

Is your food providing nourishment for your body?

5 Mar

March is National Nutrition Month and according to www.eatright.org   “National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. NNM also promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information.”

The Free Dictionary defines nutrition as:  1.)   The process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and replacement of tissues.  2.)  The science or study that deals with food and nourishment, especially in humans.  3.)   A source of nourishment: food

The Medical Dictionary, The Free Dictionary says: Good nutrition can help prevent disease and promote health. There are six categories of nutrients that the body needs to acquire from food: protein, carbohydrates, fat, fibers, vitamins, minerals, and water.

After reading these definitions, I would venture to say that a lot of people do not think of all this when making food and drink choices.  Food is supposed to be what fuels your body to perform its tasks and at its best while staying healthy and providing you with quality of life.  When one begins to think of food as fuel, it can help one to make better choices.  We are what we eat – and we have the power to choose life or death by what we put into our mouths. 

As I’m sitting on my couch and typing this blog, I see a commercial for cookies that are being advertised as having more calcium than a glass of milk, as much Vitamin C as a cup of blueberries, as much fiber as a bowl of oatmeal, etc.  Do you know where those nutrients are coming from????  A chemical!!! The cookie does not grow on a plant or tree and naturally have those vitamins, minerals, etc….. I’m sorry but it’s better to get your nutrients from the glass of milk, the cup of blueberries, and the oatmeal.  You will feel much fuller if you eat all that versus eating one cookie. 

Point One – get your nutrients from a source that grows on a plant, a tree, a vine.  Packaged, processed food usually means vitamins and minerals that are “sprayed” on them. 

The theme this year for National Nutrition Month is to “Eat Right With Color – Splash Some Color on Your Plate.” The Academy of Nutrition and Dietetics wants you to make healthy choices by incorporating a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy into your meals every day.

Point Two – When you stick to foods that grow on a plant, a tree or a vine, color is ABUNDANT.  The dark greens of leafy vegetables and certain herbs – the deep rich hues of berries and grapes – the bright sunny colors of citrus fruits – the choices are endless.

Point Three – Be adventurous….don’t stay stuck in a rut!!! Try a fruit or vegetable that you have never eaten before. Try a new item every day….31 days of adventure.  Discovered a great blog written by another Angela (great name, right???) and she’s written a blog about her 31-day adventures in produce.  Check it out and try it for yourself.  http://thecouponproject.com/adventures-in-produce-the-series

The Internet is an abundant resource of ideas, recipes, information – use it to your advantage.  Sit down with a glass of water or a cup of hot tea and plan how you will participate in National Nutrition Month.  Let me know how you do and the discoveries you make while making healthy choices to nourish your body, mind, and spirit.

I am going to continue my Vegetarian lifestyle that I began on January 2nd and will try some bok choy, kale, goji berries, and pomelo.

Join in me in splashing some color into your day and on your plate!