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My Healthy Holiday Survival Tips!

Posted by [email protected] on November 20, 2013 at 4:40 PM Comments comments (0)

My Holiday Survival Guide:

1. Eat what you want – that’s right! Try whatever looks appealing, put just a small taste on your plate and taste, really taste…if its good eat it, enjoy it, and go back for more if you really want. If it’s not, then don’t feel bad passing it up.

2. Make Exercise a priority – not just for the fitness / calorie burning aspect, because honestly if you are doing what you should every other day of the year 1 or 2 days of bad eating and no exercise isn’t going to make much difference. Instead make exercise a priority because you will feel better, have more energy, less bloating, and be in a overall better mood!

3. Drink More Water and Limit Alcohol - Drinking lots of water will also help reduce bloating and help squelch an appetite. Don’t get me wrong, I will likely enjoy a glass or two of wine, however when I drink my inhibitions towards food are gone and I will definitely over indulge on things I don’t really want anyway.

4. Don't Skip Meals & Don't Eat a Snack Beforehand - I don’t skip meals to save up for a big feast later. I may scale back portions to reduce the daily total calorie intake, but skipping meals only makes me eat more of the unhealthy choices later. I’ve also tried the advice to eat a high protein snack or apple before going to a gathering, however, from experience I frankly don’t give a darn once I get there and I still fall back to Tip # 1.  Therefore, likely consuming more total calories because I’ve now had two dinners, the first of which I didn’t really want in the first place.

5. Take a Healthy Side Dish - whenever we go to a gathering I always say “I’ll bring a side of _____” instead of asking “What can I bring”? This gives me a little bit of the control I crave with my food and I know there will be something there I can enjoy without guilt.

6. Don’t take leftovers home - Enjoy your favorites while you are there but don’t keep them around to wreak havoc for the following days too.

7. Laugh A lot – Take time to talk, listen, and really enjoy the people you are with, it’s a great distraction from the food table. Laugh often it burns calories, reduces stress, and works your abs! 

8. Be Grateful - make an actual list of the things you are grateful for, share it with others and reflect. This takes the focus away from any stress of the holidays and puts their meaning into perspective.

9. Be Generous – with your time, talent, and resources! Give to those you love and to those who may not expect it or even deserve it, showing generosity is contagious and you will feel great too!

10. RELAX – for me it will be the realization that no matter how hard I’ve searched for the “perfect gift” for someone, in all honesty they probably would have preferred a Gift Card.  So I’m going to stress less about all the buying and gift giving and just go with the flow if I see something I know someone would like then get it!

 

 




Why I Love Pumpkin...and You Should Too!!

Posted by [email protected] on October 8, 2013 at 8:05 PM Comments comments (0)

One of the best things about Fall is endulging in all things PUMPKIN!!!  I love it all; pumpkin pancakes, pumpkin cookies, pumpkin brownies, pumkin creamer, pumpkin pie, pumpkin muffins, and on I could go.  Even better is knowing it has so many fabulous health benefits!  Check out this link http://www.huffingtonpost.com/2012/10/05/pumpkin-health-benefits_n_1936919.html  to learn more about how "a pumpkin a day can keep the doctor away" ;)

Although, pumpkin itself is a powerful food with many health benefits, most of the things I love with pumpkin also seem to be higher in calorie, carbohydrates, and fats; therefore an excess can easily sabotage ones fitness goals in just one season.  As a result I've had to get a little creative in getting my "fix".  Most recently I've been finding great joy in just adding a bit of pumpkin spice to my coffee instead of fulling indulging in one of the calorie ladden lattes.  I also like to end my day by mixing 1 tbsp of can pumpkin and a dash of pumpkin spice to my vanilla greek yogurt and add a sprinkle of shaved dark chocolate to the top...Mmmmm. 

I've also learn to modify and search for new creative recipes, below I've share my newest finds.

Pumpkin Brownies

1/2 cup pumpkin puree

2 eggs

1 tbsp canola oil

1/2 cup spelt flour

1/4 cup brown rice flour

1/4 cup almond meal

1 tsp cocoa powder

1 tsp pumpkin spice

1 tsp baking powder

dash of salt

1/2 cup brown sugar

Semi Sweet Choc Chips - to taste


Mix dry ingrediants, then add wet, and mix well.  Pour in a sprayed pie pan and cook on 350 for 20 mins.  Cool and enjoy!


Grain Free Single Serve Pumpkin Fluff*

1 tbsp can pumpkin

1 tbsp almond butter

1tsp egg white

2 drops of vanilla

dash of salt

dash of baking soda

dash of baking powder 


Mix with fork in sprayed coffee mug and microwave for 60 sec.  Cool and top with a little powder sugar!  Only 100 Calories too!!!

* Modified from Sara Police -Nutritionist


Overcoming Negative Self-Talk

Posted by [email protected] on September 10, 2013 at 1:55 PM Comments comments (0)

Do you have a hard time sticking to a weight loss, fitness, or nutrition plan? I mean you have good intentions, definitely the desire, and even a thoughtful plan but, for some reason you never follow through. It’s easy to blame our families for their numerous activities, or our friends who always pick nights out at restaurants with poor food choices. Maybe, you keep telling yourself I just don’t have the “will power”. Do you feel like you are alone with those nagging thoughts in your head that bring you down? Well I’m here to tell you are not alone and it can improve! Most people that quit their fitness and wellness program do so over and over again even if they are successful for a short period of time. Why?   A variety of factors can influence our decision to stay with a program: it may be a lack of social support, or an undesirable environment and limited availability to facilities/equipment, or I believe that most accurately it can be attributed to poor self perception. Most start out eager but simply don’t have the confidence in their own abilities. It’s challenging to overcome that voice telling you that you lack willpower, or failed last time and will again, so why even start. Bottom line….Your own thoughts are keeping you from your desires!!!!


 

This intrapersonal dialogue is referred to as “Self-Talk”. Becoming mindful of that voice is the one of the most powerful tools you can tap into if you want to be successful with your fitness goals. If you are mindful of your thoughts then you probably already know that they dictate your reality. Countless research has shown individuals that visualize themselves reaching their goal and have encouraging /positive intrapersonal dialogue are more likely to achieve said goal and have greater overall confidence. What I’ve not experienced is someone saying, “I’ll never lose weight and get healthy” and then actually attain their goal. So, is that voice saying “You are really doing well!”, “Almost there, I CAN do this because I am strong, smart, or resilient.”, “This time I got this, I know there will be bumps, but that won’t get me off track.” OR is it more like, “I can’t believe I did that again”, “Why is this so easy for them, I’ll never make it”.  If it is the later  then below, I’ve highlighted commonly used techniques that show to be most effective at improving inner dialogue:


Step 1: Identify your “self talk”:

• Journal- write down thoughts you have and what is going on at that time to bring such thoughts

• Paper Clips – put a handful in one pocket and every time you say to yourself something negative about yourself or situation put a paper clip in the other pocket

• Rubber Band on Wrist- every time your “self talk” is negative then you snap the rubber band


Step 2: Change the Negative to Positive

• Rephrase Negative to Positive - For example: “I really don’t want to get up and do that workout today, I’ve got too far to go to reach my goal, I’ll probably never reach it anyway so I think I’ll just sleep a few more minutes.” Try this instead “Yes, I’m tired but I know if I do this I will feel better because I accomplished something I plan to do today and though it may take time it will help me reach my goal and it is important to me.”

• Find a Accountability Partner – ask someone you spend a lot of time with to help you rephrase negative thoughts to be more positive

• Create a mantra that you can repeat whenever negative talk creeps in: “I am worth it!”, “Strong is Sexy!” I personally have a favorite scripture that gets me through just about anything be it a workout or a stressful day with the kids, “I can do all things through Christ who gives me strength” Philippians 4:13. Whatever it is, find something that resonates for you and use it all the time!

• Write yourself notes- on your bathroom mirror, in the car, on your desk at work, in your gym bag, or near the coffee. When/wherever you need them most, put encouraging thoughts everywhere so they flood your mind.


Step 3: Visualize Success

Breathe deep and think about the goals you will achieve and the confidence you will gain, plan it out and allow for mistakes and obstacles and approach them with a positive and grateful attitude.


 

As a final thought, you wouldn’t let someone else talk to a loved one the way you talk to yourself so don’t let “Self-Talk” beat you down and keep you from achieving what you really desire. You have the ability to take control of that voice and make your goals and dreams a reality.

 

Small Changes for Better Health

Posted by [email protected] on August 23, 2013 at 2:30 PM Comments comments (0)


 

I hear it all the time "my parents are overweight so I guess that’s just how I'm made…or I know I should eat better / exercise but I just don’t have the time".  To a degree our genetics, family dynamic, and lifestyle do play a role in what our bodies are capable of becoming. It is true that factors like cholesterol, blood pressure, and body frame may be inherent. True, work gets busy, kids have places to be, homework is picking up, and frankly you’re tired. The fact of the matter is you are using these “things” as a crutch to enable the easy choice to do nothing. When in fact it is the perfect leverage to do something!!!


Like many of you, I was not born with the “fitness gene”. I come from a family that enjoys southern cooking, grazing around the kitchen table, have sedentary lifestyles, and struggle with tobacco and alcohol addiction. I was raised on Frosted Flakes or Pop-Tarts for breakfast, PB&J for lunch, and country fried steak, mash potatoes, and greasy green beans for dinner.  Also like many its a struggle to balance family, work and extracurriculars.  I am a wife and mother of 2 young children who both have activities; need lunches packed, homework checked, and clean laundry. My husband works hard and helps when he can, but the brunt of the housework and child rearing is on me. In addition, I’m responsible for managing our finances, running a business, and working for a wellness center 25 hours a week.


It’s not about what's getting in the way but about making your health a priority to better equip you for that busy lifestyle. Once I started making healthier choices, I realized how much better I felt. I have more energy, strength and stamina, increased patience, improved digestion, and on, and on I could go.   BUT.....It’s not something that changes overnight (sorry), start with small adjustments and adapting to those until it no longer feels so uncomfortable. Simply:

 

  • Give up the pop-tarts and choose oatmeal,
  • Cut back on soda and drink more water
  •   Start a fitness program at home
  • Go for a walk, after your meal
  • Practice meditation
  • Go to bed earlier (even if its just 10 min)

 

Recognize you will have setbacks and know that its okay to take 2 steps forward and 1 Step back.  Progress is Progress.  Acknoweldge your improvements and build upon each success.  Bottom line; choose to be a better healthier version of you....no excuses! If you are confused about where to start, or what your next step should be, send me a message and I’d be glad to point you in the right direction.



Jamie Robertson

Fitness Professional/Coach

 


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