5 Tips to a Healthier Life

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Don’t we all want a robust, healthy life? I do! To feel and look our best then, it is important to maximize energy production so we feel naturally energetic all day and preserve and maintain lean muscle mass throughout life.

How does inferior energy production occur? It is the result of… (drumroll) … too much stillness.  Inactivity makes you tired. Energy is a renewable resource, so if we don’t get brief explosive intervals and burn calories through other forms of movement and exercise, we have less energy. When we lead an energetic lifestyle, it leads to more energy. Funny how that works. We see this impact with aging and lifespan.

What about muscle? Unfortunately, we (society) have begun to normalize accelerated declines of muscle as a part of aging. It’s NOT normal. The spare tire is a sign of less than stellar metabolic health – not aging. Much of what is considered a result of aging is a byproduct of lifestyle. But, that’s good news because that means we have the power to positively impact our health. We have now learned that lean muscle mass is basically a proxy for good metabolic health.

Bottom line: the more we can focus on improving body composition & increasing energy levels, the better our health AND the more gracefully we will age. (nice side benefit!)

To achieve those two objectives, below are five tips to help:

  1. Reduce or eliminate junk food (processed foods) from the diet.
  2. Emphasize nutrient dense foods.
  3. Move more throughout the day. (Check out my workout tab for Instagram reels offering a variety of 4-minute Tabata style workouts!)
  4. Perform brief, intense workouts.
  5. Practice stress management.

Since many people start the new year with weight loss goals, below is an expansion on the first tip above (#1). 

Pay attention to oils. I’ve talked about industrial seed oils in my reels (along with a quick & easy balsamic dressing recipe), but here’s why paying attention to these oils matters: consuming processed foods WILL lead to sneaky weight gain. Try making use of Extra Virgin First Pressed Domestic olive oil as a priority (or avocado oil, as runner up). Understand “why” & search for the negative impacts of industrial seed oils and READ ingredient labels to see which products contain these nasty oils. BTW, even your favorite restaurant is using the cheap stuff and most (even “healthy”) salad dressings contain damaging oils. Also of interest is that studies show that up to 40% of calories consumed when dining out come from these industrial seed oils – so it’s difficult to avoid!  These poor quality seed oils interfere with your body’s ability to burn stored fat.  Often these ugly oils are paired with processed foods (#1).  When cooking at home, ditch canola oil and try ghee, coconut butter, avocado oil or olive oil. Set aside some time to check out your pantry and fridge and get rid of processed “foods” with these oils. Sadly, our “Standard American Diet” is truly S.A.D.  (Check out the book, “Why We Get Fat” at your local library).

Ditch refined sugars and grains. These are deficient in nutrients and contribute to many health issues by releasing endotoxins from the gut and inhibit energy.  

Watch for foods high in natural plant toxins. These high plant toxin foods often contribute to leaky gut. This concept of avoiding or reducing offensive plants is part of the carnivore movement. I’m not advocating a specific diet, but asking you to be aware of how certain foods make you feel. Since plants cannot run away, they possess their own defense mechanisms for protection.  Pay attention to how you feel after consuming these foods (stems, seeds, roots, etc.) to determine if they bother you, and id so, consider other options to prepare or cook them differently (soak, sprout, ferment, cook) — or if you avoid them all together. (Check out research and information from Paul Saladino, MD & make up your mind.)

Avoid gluten – it’s is a big offender for many people & can increase the risk of leaky gut.

Last, pay attention to how you feel after you eat. You shouldn’t feel anything, really. Not full, not bloated, not tired, nothing. If you do, that food is likely to be one to avoid. At least for a few months before re-introducing it to your diet.

Listen, we are all in this journey of life together. The more we learn, share and apply positive actions to our lives, the better our lives will be.

Friends, live well, laugh often, and be playful.

Lisa

A New Year & 365 Opportunities to Establish New Habits to ROCK 2023

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As we reflect on 2022 and set new goals for2023, improving personal wellness is often at the top of the list.  To kick off your new year with health improvement success, consider the tips below to integrate better health into your life.

  • Set specific goals.  Take goals like “eating healthier” or “losing weight”, for example.  Instead of a general goal, aim for a specific amount of clean protein per meal, eating 3-5 servings of vegetables or fruit a day, or eliminating processed foods. Instead of “losing weight” strive to lift weights (take a yoga or HITT class, etc.) for 20-30 minutes 3-4 times a week along with walking X times per week for X minutes. Making specific goals can help you stay on track. (See prior post.)  
  • Get good sleep. I have written several blogs about the importance of sleep because it’s SO ESSENTIAL to overall health and well-being. (Check out the most recent post on sleep here.)
  • Establish good stress management routines.  Whether physical or mental, techniques such as meditation, yoga, or deep breathing can help you relax.  Or, consider reorganizing your space to help de-clutter.
  • Make recovery a priority. Seriously. Taking time to rest and repair is as important as your physical activity – especially if you are seeking performance improvements. Try to add a little time to your day (or at the end of your workouts) to roll, stretch, or incorporate some kind of compression or massage therapy and do your body good!
  • Eat a healthy, balanced diet. This is an important one for every aspect of performance, training, weight loss, stress management – you name it. You know the drill here: try to reduce or eliminate processed foods & soft drinks (including so called healthy energy drinks) and incorporate a variety of vegetables and clean proteins into your diet.   
  • Hydrate! Did you know being dehydrated negatively impacts mental and physical performance while proper hydration can help reduce fatigue and muscle soreness? Hydration is a super easy place to start. Consider starting your day with a glass of lemon water and counting your glasses of water to ensure proper hydration.
  • Practice gratitude. Rick Warren (A Purpose Driven Life) reminds us that regardless of where we are in life, we always have our feet on two tracks – one of opportunities and blessings… and the other with challenges or problems to solve. Spend time each day purposefully appreciating the positive “track”.

Doing these things will help you start the new year in a positive direction and set yourself up for success. And remember, it’s easier to establish and stick to new habits with a supportive network. Share your goals and surround yourself with like-minded people.

I wish you the BEST of health, happiness & dreams fulfilled.

Cheers & happy 2023!

Lisa

A GOAL Properly Set is a Goal Halfway Achieved

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Goal setting can be a positive, powerful practice that sparks enthusiasm and provides clear direction. But, if adapted poorly, goal setting can have a serious downside that may undermine success. Poor goal setting can waste time and make people cynical fostering confusion about where to concentrate actions and energy. To achieve your goals, make them SMART!

Specific- What is your focus? How will you do that? What does that look like?

Measurable – How often will you do this?  What will you track and how?

Action Oriented – What is the behavior you will change?

Realistic- Don’t set yourself up for failure. Try setting smaller goals that lead to a bigger goal.

Timely – How long will it take? Is this a lifestyle change or a temporary goal?

Say for example, you set a goal of “eating better” in 2022. Great idea – we can all do better nutritionally, can’t we? So, what does that look like? How will you know you’ve achieved it if there isn’t some kind of measurement or tracking, specific tactics identified and with a time period of some sort? Ask yourself these questions as you keep “peeling the onion” and you’ll get to a SMART plan.

Let’s try this again.

I want to eat better in 2022.

What does that look like?

I will make sure to include colorful vegetables and/or fruit each day.

If you currently have days of no vegetables, you might start with a goal of eating a minimum of 2-3 vegetables each day. You can track this goal a number of ways. A simple check in calendar will do. It doesn’t need to be complicated, but if you don’t track progress, your chance of success will be diminished because you won’t know what to adjust or how.

Let’s keep peeling the onion…how else would “eating better” look like?

I will eliminate process foods such as bread, pasta, rice, chips, and crackers most days of the week.

That’s better….but, can we tighten that down? If you are eating these kinds of “foods” daily, try starting with 4 days/week with no processed foods or replacing them with healthier alternatives.

Ask yourself again. How else does “eating better” look like?

I will start each day with 2 glasses of water, or a glass of water with half a lemon and cayenne pepper, or a cup of tea before diving into coffee.

With this goal, there’s a time component (daily) and a specific action: starting the day with 2 glasses of water.

How else will you see results of eating better?

I will reduce bodyfat around my waist.  

That’s a good one that will increase your lifespan. How can you track that? There are several methods you could choose: use a measuring tape, track body fat percentage using a scale or gym tool, take a picture, or keep trying on that belt that got too snug. Each of these tracking measures could be done weekly.

There are many options to “eat better” that can be achieved with these SMART goals:

  1. I will start my day with 1-2 cups of filtered water with either lemon, greens or reds added.
  2. I will start reading ingredient labels on foods to ensure higher quality and avoid chemicals or poor-quality industrial oils.
  3. I will strive to eliminate processed (high glycemic) foods from my diet at least 4 days a week.
  4. I reduce bedtime snacks from daily to 2-3X/week until my waist is 2” smaller and I will commit to no more than 200 calories per snack.
  5. I will measure my waist (or hips or thighs) once a week to track body fat changes.
  6. I will review my goals daily and share them with my closest friends and family to enlist their support.

Maybe you haven’t been cooking meals at home, so reducing the number of times you eat out could be a goal (& save money!).

Once you’ve set some goals, what next? Surround yourself with like-minded people and share your goals for added support. Small daily changes can lead to sustainable progress. Be kind to yourself. While tracking progress may seem intimidating (or a pain in the a**), remember this: what you focus on is what can change or grow.  When you feel like quitting, remember why you started. Each day is a new opportunity to change and grow.

Also, it’s perfectly acceptable to adjust and changes goals along the way–but, if you aren’t tracking goals, you won’t know what to adjust. Maybe you need to eliminate processed foods 6 days a week because progress was too slow. Maybe you need to add a walk time each day.

Just remember to be kind to yourself. Change doesn’t occur overnight. Remind yourself of the benefits of these improvements. What have you got to GAIN? Longevity? Better sleep? Weight loss? Greater energy? Increased performance?

Turn your resolutions into reality. And make FIT happen!

How to Stay Healthy While Eating Out or Ordering In

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Over time, we’ve moved to a life of convenience with more and more meals eaten out or ordered in…and now since Covid-19, food service deliveries have really ramped up. Generally, eating a home-cooked meal is the healthiest option, however with a few intentional strategies, you can still stick to your health goals even when the meal isn’t prepared at home. 

First, remember “portion distortion”…while calories are not created equal, most restaurants provide meals that, calorie-wise, could feed a small army. Fortunately, most restaurants offer calorie counts for their menu items (and if not, a quick search on the web can get your pretty darn close). Try to aim for 600-700 calories or less. And, keep an eye on “add-ons”. But please, don’t let the restaurant dictate what a true “serving” is or the proper balance of protein and veggies. Instead of eating a “multi-serving” meal, try splitting your meal with a dinner partner – or immediately put half of it in a to-go container and save the other half for the next day.

Choose your restaurant wisely. Spend a few minutes looking over restaurants that have healthier options like assorted vegetables (not fried), lower sodium, avoidance of seed oils, and other healthy protein options like fish, nuts, legumes. For your protein, look for food items that are broiled, baked or grilled vs. fried.

Upgrade! If you are eating rice, opt for brown rice if you can. Reduce the carbs as needed. One of my favorite salads comes with brown rice and I ask the restaurant to cut the amount of rice by 2/3 and increase the kale by the same. Can you ask for more veggies? Is there a gluten free bread option? 

Watch liquid sugar. In other words, sip smarter. Soft drinks/juices are not your friend (even if “sugar free”) – but that’s a topic for another day. Water (carbonated or not) or unsweetened tea are better options. There are plenty of ways to add a little flavor — my favorite is half a squeezed lemon, but any kind of fresh or frozen fruit are nice.

While we are on the subject of liquid sugar, we can throw mixed or frozen drinks (alcohol) into this section, too. Our bodies just don’t need excess energy (calories), so what will they do when we bring in more than we need? Store it! And trust me when I tell you, “You cannot out-train a bad diet”! It’s just better to make balanced choices.

Sides…are they really necessary? Can you swap them out with vegetables – or do you even really need them depending on your entree? Much of the time, sides are just more nutrition deficient calories.

Maybe cook a “little”. This is something we often incorporate at home. I’ve found with meal deliveries, vegetables may not fare well or are limited –or maybe the side has cheese or sauce we didn’t want (like one using canola oil). So, we keep a couple zucchinis, spinach, carrots or broccoli around that we can easily sauté or roast seasoned just to our liking. Or, maybe we’ll mash a bit of avocado with Landry’s seasoning. (If you haven’t experienced this delight, TRY IT!!)

My friends, I am right there with you on needing a break from cooking after a long work day, but eating out doesn’t have to derail your health goals. Just become a little more intentional around where you go and the selections you make. And, ENJOY it!

Today IS Some Day

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I have a few questions for you…

How is your cholesterol? Your blood pressure? Your breathing? What about your ability to move without breaking into a sweat? Do you find you have no time to workout or prepare healthy meals? How much time do you spend going to the doctor? And how much money is spent on medicines that treat symptoms of disease?

My friends, today IS “some” day. The day you decide to commit to a fit lifestyle.  Just do it.  For yourself, your family, your children, your community.  Because if you live a life with too little sleep combined with continual over-indulgences, ill health WILL creep into your body.  There is simply no way to sugar coat the cost of not committing to making small healthy lifestyle changes.

Often we create our own self sabotage by setting unrealistic goals.  However, you don’t need to run marathons.  I’m a big fan of “every little bit counts” and the “10 minute difference”.   Small steps in a healthy direction, made consistently over time, WILL make a huge difference in your health. These 31 steps (from Bulletproof) are an EXCELLENT place to start. Set small, simple goals and BE KIND to yourself along the way.

And please, go moderately. Walking is a great way to start. Find an activity you enjoy so you are likely to continue doing it. (That is one of my most often asked questions, “Which type of exercise is best?” My reply is, “Whatever workout you are most likely to stick to!”) And if you hate lettuce, don’t eat it!  But don’t set a “10 pound weight loss in two weeks” goal.  Healthy living is a journey that’s about doing your best—and forgetting the rest, one step and one day at a time. 

Here are some things I’ve learned..

Bodyweight involves more than willpower and biology plays a big role. And, when it comes to willpower, environment matters! (I cannot stress that enough.) Low fat diets blame people when they don’t lose weight—but “fat-free” is not the way to go; it’s damaging and the very nature of that path contributes to failure! Society treats people with a weight problem with more stigma than anything else, sadly.   In a nutshell, a healthy “diet” is one that has REAL food, limits processed foods, and limits sugars.

When it comes to fat, we NEED fat in our diets!  When we leave it out, our bodies goes into starvation mode.  Yes, we can lose weight.. but the body fights back, hunger goes up, metabolism goes down, and the stress hormones secreted erode lean tissue.  The best way is to reverse this recipe for failure is to focus on eliminating processed carbs (which raise insulin and drive fat cells into a feeding frenzy- ugh).  Once fat cells calm down, the calories you eat stay in the blood stream longer, so they are able to nourish your brain, muscles and organs. What happens then? “Health” happens, that’s what.  Hunger decreases, metabolism increases, and…we lose weight.  I wish I could shout this from mountain tops and get the message out—there are so many misconceptions around fat and carbs!

The government quietly lifted the dietary limitations on fats in 2015, but who heard?  That’s because their prior recommendations for “low fat” were erroneous and directed us to look at fat vs sugar. Quite frankly, this direction contributed to the obesity epidemic… along with processed food product quality and convenience–but that’s a blog for another day!  Regardless, those earlier low fat “recommendations” were wrong.

Note: In all fairness, Trans fats (partially hydrogenated soybean oil, for example) are AWFUL & should be avoided at all costs, but fat in general is needed and necessary.   Let’s help get the word out that the low fat message was wrong.

Now back to our healthy living journey!  Starting a new year is a great time to develop a plan, but honestly, I find short term goals work best. I create new lists, look over old lists regularly, and adjust them continually to suit life’s desires.

Here are a couple of ideas for you– but you can create your own “Get Healthy in 2017” list:

  • Pay attention to your sleep and create better bedtime habits 
  • Drink less soda, drink more water
  • Learn something new 
  • Identify a couple accountability partners (the closer in proximity, the better, but virtual works too)
  • Consider incorporating coconut oil into your diet (and research why it’s a good idea)
  • Find a good healthy living/eating/exercise site/book and READ it regularly
  • Eat dark chocolate
  • Find your inner child
  • Learn how intermittent fasting may benefit you
  • Get/play outside
  • De-clutter your life

So make your list, check it regularly, share it with those around you—and make a point to surround yourself with a good supportive network.   #EnvironmentMatters

In the end, we have ONE body. Take care of it so you can live your life more fully. 

Until next time, I wish you the best of HEALTH, happiness & dreams fulfilled.

 

~Lisa

 

CNN’s 2016 Article

http://www.cnn.com/2016/06/06/health/fat-is-back-eat-like-a-mediterranean/index.html

 

NY Times 2014 Article

 

Survive A Sugary Holiday Season

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Are you a little concerned that your good work to date will get derailed this holiday season? Don’t despair, healthy living does not mean total deprivation. It does, however, require a few strategies to keep you on the right track.  Here are a few ways you can limit temptations over the holidays:
  1. Drink up. (Water…that is!) You’d be surprised at the difference dehydration can make. It’s often mistaken for hunger. Hydrate, hydrate, hydrate.
  2. Out of sight, out of mind.  You know how there’s a reason for product placement at the grocery store? Do your own “marketing” at home by removing food or snacks not healthy for your family. Out of sight, out of mind.
  3. Keep a log so you can identify triggers and are realistic about input/output. Most folks overestimate calories burned and underestimate calories consumed. Keep it real.
  4. Know your limit. Can you indulge a little? Or does one bit turn into the entire bag/box? If the latter is the case, then that means no sugar should pass your lips. So be it. Is it difficult to eat out if you see or smell dessert or French fries? If so, skip it for now. Honor thyself. If you CAN indulge a little, go for it. Enjoy it, savor it, and then add some extra workout time. It’s all good.
  5. Good fats help resist the sugar urge. As does protein. Eat up.
  6. Create a bit of crazy. Visualization, that is. If sugar is still tempting you, imagine your sugar free life and the healthy/energetic/lean self you’ll be sporting! SEE it, claim it, then make the choice that aligns with that vision.
  7. Change your habits…or people around you. We talked about this one before. If you eat mindlessly while watching TV, don’t let yourself watch TV unless you are on the elliptical. Or, avoid that “friend” who eats junk food in front of you daily while you nurture your self goals.
  8. Lead the way. Influence your friends and be the change you want to be. Cook healthy, commit to exercise. Healthy habits beget other healthy habits.
  9. Commit publically. With your friends, family, online. Ask to be held accountable. It works!
  10. Take a nap! This is a goal every weekend (for me). It doesn’t always occur, but when it does, it’s soooo sweet! I find I want sugar when I’m tired. Not to mention I get a little bit grumpy when I’m in need of more zzzz’s.
Last, it’s not about being perfect, but choosing to make better decisions, more frequently, and more consistently over time. Becoming healthier is a journey.  And tomorrow always brings a new day.    That’s awesome.  So next time you are faced with that fork in the road, ask yourself, “What have I got to gain?”
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Until next time, choose fit, be strong. And, laugh often.
~Lisa
 

Eating Out Counter Attack Plan

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If you read last week’s blog, you probably did the same math I did….and  probably thinking like Scoobie Doo, “Ruh-roh!” But, all is not lost and you CAN eat out successfully. Like any successful goah achievement, however, you have to plan.

When you know you’re going to eat out, consider better food choices you can make that day. You might plan a lighter lunch if you’ll eat out at dinner. Try not to skip meals because low blood sugar might encourage overindulging later. Most importantly, don’t show up at the restaurant starving. If you really want to splurge on a higher calorie entrée, by all means, skip dessert. Commit to sticking to your plan once you’re in the restaurant. And try to avoid all-you-can-eat buffets. Those are very difficult to combat mentally when the “value” proposition teases us into thinking we need to eat more. Because buffets really test my control, I just avoid them.

Your Attack Plan

If eating out, you might try some of the strategies below:

  • Don’t forget “portion distortion”! We have been brainwashed into thinking portions should be larger–and food often comes in multi-serving sizes. So order regular portion sizes instead of the jumbo or super sizes that are so common. Ask for a smaller size.
  • Try an appetizer, half an entrée, or share a meal with a friend and order an extra side salad. This is also a money saver!
  • Ask if you can make healthy substitutions, for instance, a baked potato instead of fries, or a salad or fresh fruit instead of coleslaw. Ordering ala carte is a good idea also—and always ask what healthy substitutions are available. Most restaurants want you to come back.
  • Ask for half your entrée to be wrapped up to go before the food is brought to the table.
  • Learn to spot which dishes are made with lower calorie cooking methods.
  • Ask how dishes are prepared and if they can do it your way by either grilling the chicken or steaming the vegetables.
  • Always request that sauces and dressings be provided on the side.
  • Don’t tempt yourself! Have the waiter remove the bowl of chips or peanuts, or the basket of bread. (Personally, I can’t sit in front of a bowl of chips and not eat them.) Calories from mindless nibbling can add up before you know it.
  • Don’t sit near the dessert cart!
  • Limit or eliminate alcohol. Alcohol is high calorie. It contains few nutrients and weakens your will power.

You can do it! Be strong & plan ahead.

Till next time, LIVE fit. Be happy.

Eating Out Twice a Week = 6 Added LBs. a Year

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A recent study of our US dining habits by the American Cancer Society took a look at 12k adults over a 7 year period. According to the study, we eat out an average of 2X a week, taking in an extra 200 calories…and the quality of those calories is more saturate fat, sugar and sodium.

Their lead researcher Binh Nguyen, PhD, said “If you eat out 2 days per week and do not exercise or reduce intake during the day, the additional caloric intake is about 20,000 calories per year, the equivalent of about 6 pounds annually.”

Yikes. Ok, I am an analyst by day, so I immediately  started doing more  scenarios…what if we eat out 3X a week, or 5X a week, or more..? You get the picture. Scary huh? Couple that with significantly more sedentary lifestyles (sitting is the new “smoking”) and it’s no wonder we have the health challenges we do.

Now, you can eat out and still eat healthy, but it will take a little planning in advance. Try these simple strategies:

Before you head out, look up the restaurant’s menu online. Most have calorie counts for better decision making. Just remember, many calorie totals exclude salad dressings and other toppings.
If you can’t get calorie counts, keep an eye out for lower fat options like clear, broth-based soups or spinach salads with the dressing on the side. With entrees, go for grilled, broiled, or steamed vs. fried. You can always ask your waiter for healthier options and most restaurants will work with you on adjustments. (high maintenance ordering as my kids like to tease!)
Remember portion distortion. Most entrees will serve 2-3 people! Split your meal AND save a buck. This works even better with desserts…if you must indulge in the chocolate cake (Lisa), get a spoon for everyone at the table!

 

Be fit, live well, laugh often.