junesfitnessstudio

Do you have will-power?  Can you pass by the sweets on a buffet table without indulging?

Last night the hostess of our book club went all-out to present a beautiful spread of delectables.  Cheese, gourmet crackers, chocolate truffles and buttery cookies tempted us all.  Someone mentioned that they couldn’t sample the chocolates because they wouldn’t stop with just one.  Can you?  And, what does it take to “take control”?

A long time ago I realized that it is impossible to have it all.  Either we are going to fit into our skinny jeans or we are not.  It’s for each of us to decide what is more important.  Do you want to be fit and healthy or indulge with abandon?  Unless you are burning calories like an elite athlete you will have to make that decision.

As a Lifecoach and Weight Management Consultant, I recommend taking a breath before reaching for the temptations. Quickly assess your options.  You could savor moments of pleasure now or feel good about yourself for a lifetime.  I’m not suggesting complete deprivation which can lead to frustation and eventual binging.  It’s better to allow yourself a small portion so you don’t constantly feel deprived.

A good way to start practicing self-control is to think about what you are going to eat during each day.  Make a mental plan in the morning to give yourself breakfast, a mid-morning snack, lunch, a midday snack and dinner.  The more regularly you have eaten during the day the less you will be tempted by sugary treats.  And, if you are faced with all your favorite treats at a party or get-together choose one and enjoy each bite.  Vow that you will not reach for another by picturing yourself in your skinny jeans.

Making better choices is another option.  Last night the hostess offered a selection teas.  Peppermint with a teaspoon of honey is a healthy way to feed a sweet-tooth.

Thinking about what we are putting into our mouths rather than mindless eating is the first step to achieving will-power.  It’s a conscious effort and it takes practice.

Yours in Health,

June

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QUESTION:  I would like to eat less animal products.  How can I be assured of getting enough protein in my diet?

ANSWER:  It’s important to understand that Americans, in general, consume far more protein than they need.  And, where there is animal protein, there is also fat and cholesterol.  Beans, grains, nuts and fruits and vegetables provide protein without the negative effects from animal sources.  Low-fat and skim milk, cheese and yogurt are other good choices.  Overall, the Institute of Medicine’s Dietary Reference Intakes (DRI) recommends that approximately 45-65% of calories come from carbohydrates, 10-35% from protein and 20-35% from fat.  These percentages hold true for active individuals, as well.  To overcome the increased demands of exercise consume more calories.

Recently, a friend introduced me to a super-food that contains more protein than milk, meat or eggs!  It’s the perfect way to add a plant-based, heart-healthy protein into your diet.  The product is Hemp Hearts. This nutty, grain-like protein is the most concentrated source of essential nutrients known.  Sprinkle 4-5 tablespoons on cereal, yogurt or fresh fruit to add calcium, essential fats and minerals to your breakfast.  You can also top salads or stir-fries or add it to smoothies for more nutrition and flavor.

Hemp Hearts contain all the essential Omega fats needed for human health.  Those who are unable to consume gluten, sugar, nuts or meat will find Hemp Hearts to be a suitable addition to their diet.  For more info go to:  www.hemphearts.com

Where can you purchase Hemp Hearts? Go to your nearest health food store or order online.

I usually add 2 tablespoons to my morning oatmeal before topping with fruit and yogurt.

Eavesdropping is rude, but sometimes it’s hard to avoid.  While sipping a soy mocha at Starbucks this week I couldn’t help but overhear two ladies sitting right next to me.  They were sharing their New Year’s resolutions with one another. 

“I want to lose some major weight this month,” said one. 

“I plan on eating a plant-based diet, ” said the other.

It was hard for me to hold my tongue as I silently shook my head.  When it came to making resolutions these women had it all wrong.  Broad, unmeasureable goals usually measure up to empty promises.   It’s important to be specific and realistic when making healthy lifestyle changes.

Want to be successful with your goals?  Here’s a guideline to follow:

DIET:  Want to eat more healthfully?  Choose a specific area to concentrate on each week such as eating less red meat, consuming less sugary foods and beverages, drinking more water or adding more fruits and veggies each day.  Cleaning up your entire diet at once will leave you feeling overwhelmed and frustrated, leading to abandoning your resolution entirely. 

WEIGHT LOSS:  How many pounds do you want to lose?  Plan on dropping 1-2 pounds a week and no more.   Slow and steady wins the race when it comes to keeping weight off.  Even if you want to take off 20 pounds, deal with only 5 pounds at a time.  Give yourself one month to lose those first five, then for the next five, etc.

SLEEP:  Want to get more sleep in the New Year?  Instead of immediately changing your bedtime to one hour earlier, go with 15 minute increments each week.  By the end of the month you will have added a full hour onto to your shut-eye time.

STRESS:  Instead of a broad statement such as, “I need to relax more”, actually book “me-time” on your calendar.  Schedule a massage or manicure each week or block off 10 minutes in your day to close your eyes, breathe deeply and zone-out.

EXERCISE:  Want to exercise more?  Don’t just say it!  Make an exact, doable plan and then follow through.  If you regularly walk, add another 1o-15 minutes onto your time. If you go to the gym try taking one extra class each week.  It’s important to increase your exercise time slowly so you don’t immediatly burn-out.

Self-improvement is all about setting up realistic challenges.  Give yourself something to work for in 2012 but think in terms of ”one day at a time”. 

Yours in Health,

June

Wishing you Holiday Cheer and a Happy New Year!

My Holiday Message to All:

The holidays are a time for family and festivities.  It’s also a time for focus, as we reflect on this last year and look forward to the future.  What did you accomplish this year?  Do we have any goals for 2012?

As I write my 204th  post  for 2011, I want to wish all of you a happy holiday season.  I hope that turning the page on a new year will inspire you to think about healthful goals for next year. Whether you want to exercise more, make healthier food choices or reduce the stress in your life, I hope 2012 is a successful year for you.   

We must make an effort to set up challenges for ourselves as we age.  What keeps us young is to constantly grow, explore and improve ourselves.  Goals take effort and a positive mind-set to achieve, but the rewards of success make it all worthwhile. 

When making your New Year’s resolutions be sure they are realistic and attainable.  Want to lose weight?  Losing one to two pounds per week is safe and doable.  Want to exercise more?  Write down an exact plan, ie. the classes you will attend or the the days and times you will go out for a walk.  Want to eat more healthfully?  Start a food journal to become aware of what, how much and when you are eating.  Then start to substitute healthier choices by incorporating more fruits and vegetables or cutting down on portion sizes.  

Remember to take one day at a time.  If you go ”off track”, rather than chastise yourself regroup and make plans to get back into gear the next day.   

Wishing you all the best!  Have a wonderful holiday season!

Yours in Health,

June

If you want a colorful dish for your holiday buffet, or a quick supper during the busy holiday season, then this is the recipe for you!

Ingredients:

1 tablespoon extra-virgin olive oil

1 shallot, minced

3 cups cooked quinoa* ( or brown rice or grain of choice)

1 cup corn, fresh or frozen

2 cups fresh baby spinach or kale

2 cups extra-firm tofu, cubed (or chicken)

sea salt, to taste

1 teaspoon dried Italian spices (rosemary, thyme, marjoram, basil)

1/3 cup pesto

1/3 cup pumpkin seeds, toasted

1/2 cup roasted cherry tomatoes** (or chopped sun-dried tomatoes)

Preparation:

Heat olive oil in a large skillet over a medium-high heat.  Add the shallots and cook for 1-2 minutes.  Stir in the tofu and cook until golden brown.  Stir in the quinoa, corn and spinach and heat through.  Sprinkle with sea salt and Italian spices.   Remove skillet from heat and stir in the pesto and pumpkin seeds.  Top with roasted cherry or sun-dried tomatoes.

* Start with 2 cups of uncooked quinoa and cook according to package directions.

** For roasted tomatoes:  Set oven at 400 degrees.  Halve the tomatoes, place in baking dish and sprinkle with sea salt and a drizzle of olive oil.  Gently toss to completely coat.  Place tomatoes cut-side up and bake for 15-20 minutes or until shrunken. 

Happy Holidays!

Yours in Health,

June

Finding time for a brisk walk

The holiday season is upon us, the busiest month of the year.  “No time to exercise”, takes on a truer meaning in December!  For some, getting to the gym is always a challenge, but this month it’s even more so.  With presents to buy and wrap, out-of-town guests descending on us, traveling plans, decorating the house and food preparation, we have little time for much else. 

If you want to stay on target with your exercise program some discipline is order.  Here are some tips to to help you get to the gym and burn extra calories throughout the day:

• Make a List and Check it Twice:  Before you retire at night, write down what you want to accomplish the following day.  Include gym time in the list and plan around it. 
• Sugar Plums Dancing in Your Head:  Think of all the sweets and treats you’ll want to indulge in during the holidays and how you can avoid weight gain through exercise.
• Rocking Around the Christmas Tree:  Move around during the holidays.  Instead of vying for the closest parking spot, drive to the back of the lot, park and WALK!
• I Saw Mommy Kissing Santa Claus:  Avoid staying up late.  Get to bed early and rise an hour earlier than usual.  Use the extra time to squeeze in a workout.  Your energy is highest in the morning after a restful sleep.
• All I Want for Christmas is You:  Your family and friends want you to be healthy, first and foremost.  Exercise has been proven to boost your immune system. 
• Dashing Through the Snow:  Running around adds stress into our lives.  Whether you take a yoga, spin or resistance training class you will release the negative energy that builds up from tension.
• Blue Christmas:  Even though it’s touted as the happiest time of year, this is not necessarily true.  Loneliness and disappointments seem magnified when expectations run high.  The endorphins produced by exercise helps to lift your spirits.
• Winter Wonderland:  Take a brisk walk instead of driving around your neighborhood to admire the sights and sounds of the season.
• Naughty and Nice:  It’s important to think of yourself as “nice” even if you miss your workout.  Placing guilt on yourself only adds to anxiety. Instead, make a promise to yourself to get back on track the following day or when January comes around.

Yours in Health,

June