snow shoveling and your back

Winter. Snow. That means shoveling. And this winter, on the east coast at least, there is a LOT of shoveling.
Treat shoveling as you would a workout. Warm up before you head out. Warming up means move your joints around (big arm circles for your shoulders; "hula hoops" for your hips).
Stretch the muscles. Do some butt kicks. Touch your toes (or try to!) Do some back bends.
Once outside, lift small batches of snow, and use your legs to heave the pile to its ultimate location (preferably Florida).
Take breaks and stretch.
Once inside, stretch again.

Overweight?

You're overweight. Maybe a little, maybe a lot.  If you need/want to lose over 20 pounds, it can be difficult. Like I need to tell you that, right? You may have tried dieting.... and gained back any weight you lost, plus a little extra. You may have given up, thinking you'll never be your "ideal weight", whatever that is for you.
You won't go to the gym because that's not a place for our of shape, overweight people. You feel like everyone's eyes are glaring at you, daring you to last 10 minutes.

So why even try anymore?

Does this sound a little like you? The fact that I'm writing this in a blog, should indicate that YOU ARE NOT ALONE!  Many, many people go through this same cycle.
For some people, having surgery is, they believe, the answer.  But if you haven't addressed the underlying cause of your weight gain, if you haven't gotten deep into the root of the problem, even surgery won't help.  It's a short-term fix to a long-term problem.

So.... what's the answer? What's the magic bullet? What's the key to losing the weight once and for all? If you believe the magazines that show photo-shopped models on their covers, in their slinky bikinis, then all you have to do is exercise daily and "eat right". Sounds easy, right?
I got news for you~ and the publishers don't want you to know this, otherwise their magazines won't sell~ there is NO magic bullet. There is no 'key'. Everyone reading this has a different reason for their weight gain, and your solution will be as unique as you.

I would invite you to first seek counseling at a weight-loss clinic; people who specialize in getting to the root of your underlying issues. Forget doctors! They are there to bandage your booboo's. They really don't know much about weight loss, nutrition, or the psychology of it all (but they'll sure try to counsel you and take your money!)

If ou need some suggestions on where to go, please contact me. You need partners in getting your health back on track~ you don't have to go it alone.

To your health, Linda

meals

Do you eat breakfast? Like the old cliche` states, it's the most important meal of the day. Why? Because the night before, after dinner, you start burning off those calories. Even sleeping, you're burning calories.
You get up in the morning, and if you don't eat, you continue burning calories. And if there's nothing in your stomach, those calories come from your own body. To maintain brain and muscle (heart) function, your body will cannibalize from your muscle tissue to create energy (aka food) for your vital organs. Yuk!
So eating a healthy (protein, fats and complex carbs) breakfast, breaks your 'fast', and gives your body the energy to function like a well-oiled machine.
Avoid bagels (unhealthy on soooooo many levels!), and use fats such as olive oil or coconut oil (to saute  your eggs). Be careful with breakfast meats - they tend to b packed with sodium.
If you want to know more about what and when to eat, schedule a nutritional session with me ~ we'll get you eating healthier, and feeling better!

Ugly Bags of Mostly Water

That's a line from an old Star Trek: TNG episode. An alien species that was all light, saw us humans as bags of water.
That alien wasn't far from the truth. Our brains are 85% water. Our bodies water content varies with age. As we age, there is less (another good reason to stay hydrated!). It's anywhere from 50-80%.
I could go on and on and on about the benefits of drinking water, but I leave you to do your own research. I'm here today to tell you to start drinking MORE. Chances are, you're not drinking enough. About half your body weight in ounces. So if you're 150 pounds, about 75 ounces f water should be drunk daily. So, honestly..... are you drinking enough?
I begin each morning with a cup of water, yes, even before my morning coffee. It has become habit, as it will with you, once you start.
It may be hard at firt, so start with just a half cup. Next week, add another 1/4 cup. until you're up to a full 8 oz in the morning.
And what' nice about this is that with that first cup drunk, you have even fewer glasses to drink the rest of the day!
Happy New Year! I'll drink to your health :-))

Just walk!

I'm not going to tell you to not eat holiday cookies, or have a 2nd glass of eggnog. Heck, it's the holidays! Let loose, have fun. But to help lessen the pounds that typically get glued to your butt, waist, and thighs in this season, do yourself a favor and every day, rain, sleet, snow, and sun, get your walk on. Even just down the block and back is better than doing nothing, or worse, sitting on your bum. It will also help your joints stay limber and loose. Enjoy this season, and I'll see you in 2014!

Holiday and shopping

It's easy to get overwhelmed with shopping, parties, and the stress that this season can bring. Take a few moments for yourself. Stop and smell the evergreens. Remember the reason we gather together -  to enjoy sister/brotherhood, and the peace this time of year embraces. Imbibe! Enjoy! It's a short period of time that we celebrate this season every year, so don't feel guilty and beat yourself up. The new year brings ew beginnings, so start then, and enjoy the Now.

Enjoy Thanksgiving!

Coming into the 'holiday season' can also mean we pack on a few extra pounds. What's a health conscious person to do?!?  You're going to eat. A lot.  What you can do is modify the ingredients in your courses, shaving 10's, if not 100's of calories and fat off the final tally.
It's a lot easier that you think~
Mashed potatoes: halve the butter and add garlic. Use milk instead of cream.
Stuffing: use whole grain bread. Use olive oil. Use one egg and additional egg whites. Use Mrs Dash seasoning (they are ALL salt-free!)
Gravy: halve the butter and add olive oil.  Use whole grain flour as the thickening agent. Go very light on the salt. Or... replace the salt with a little white wine (yum!)
Sweet potatoes: halve the butter. Instead of brown sugar, try real maple syrup - just a couple tablespoons (measure it out.) Cut the marshmallows! You're an adult now. ;-)
Green bean casserole: halve the butter (getting the idea by now?) Use half condensed milk and half whole milk.  Make your own crispy onions using olive oil. Use low-sodium broth. Use fresh or frozen green beans (avoid canned). Use low-sodium creme of mushroom soup of make your own!
Turkey: buy organic or heritage and free-range if you can. It's sustainable, free of antibiotics and other nasty additives, humane, and they taste better!
Desserts: It's hard to replace sugar, creme, etc and get a good consistency, so it's best here to watch your portions. You can enjoy a thin slice and still feel satisfied!
Buon appitito!