Fitness

One of the things that I love even more than a trip to Starbucks with my husband (even when he’s paying) is to see someone take a creative, brilliant spark of an idea and set themselves on fire with it!

Heidi Roizen (second from the left in the picture below) recently set her world on fire, and the really sweet thing about it is this:  We can all benefit from her combustion. 

Heidi has created a CD, SKINNY SONGS, as well as a website and line of tee shirts  that all put a great big smile on the face of weight loss - I’m sure you’ll agree with the that that’s no small feat.  The songs, which are also available for downloading on iTunes, are hilarious and, quite frankly, very well-performed. 

The cd is perfect to play while doing pilates, calisthenics, and aerobics. The music keeps you fueled while the lyrics keep it fun.  My favorite use of the cd is to play it while cleaning house. I find myself getting a little workout while chores are far less tedious.  Heidi, who must have a wicked sense of humor, wrote the lyrics for all ten songs:

1. Skinny Jeans
2. Thin!
3. I’m a Hottie Now
4. Use it To Lose It
5. The Incredible Shrinking Woman
6. Think I’ll Go To Saks
7. You Da Boss
8. Objects in the Mirror
9. Who the Hell is That?
10. Blowin’ You Off at 8

Jump over to Skinny Songs.com to read the great reviews and Press articles to give you more information.  While there, you have to check out the tee shirts (some are pictured below) - they’re further proof of Heidi’s humor.  She seems to be one of those people who “get” what one of my favorite people, Maya Angelou, once said, “Life loves the liver of it!”

And I love pizza, onion rings, turtle cheesecake, and Mocha Lattes.  Guess I’d better keep my SKINNY SONGS near the cd player at all times.

Advanced Glycosylated end-products is a mouthful. It’s a lot easier to remember the initials: AGE. Those initials are especially fitting since these compounds accelerate aging.

Under certain conditions, glucose combines abnormally with proteins. The result is called an advanced glycosylated end-product. These compounds are very reactive, so they then go on to combine with other proteins. That’s when the damage starts.

AGE compounds have been extensively studied in diabetic patients because researchers suspect they initiate the major complications of diabetes — blindness and kidney failure (diabetes is a leading cause of both). AGEs appear to bind to the membranes of the cells lining blood vessels, interfering with their normal functions.   [ Keep Reading ]

USA Today reports that about 7,000 children end up in the emergency room each year as a result of cough and cold drugs.  A study showed that most of these trips are the result of overdoses.  The study included both over the counter and prescription medicines and involved children 11 and under.

About 2/3 of the cases were children who had taken the medicine unsupervised.  But according to the Centers for Disease Control and Prevention, about 1/4 were the result of parents giving the proper dosage but an allergic reaction or another problem developing.  This is, of course, the place where everyone points out the importance of keeping ALL medicines totally out of reach of small children - Possibly to the point of not allowing them to even know where they’re kept.

The Food and Drug Administration has warned that over the counter cough and cold medicines are too dangerous for children under 2.  Parents should always take a very small child to the doctor when he/she’s under the weather. 

I was all over that advice when my girls were little…..okay, okay, I still haul them to the doctor when they feel the least bit bad.  But better very safe than very sorry.

Keep your kids safe and healthy during the cold season:

• Have a good talk with them about germs - how they can cause you to feel really bad.  Remind them that when they feel bad they aren’t able to play or have fun.  Don’t ever use “You’ll have to go to the doctor” as a warning.  After all, we don’t want the doctor to appear to be the enemy.  You also might not want to go with, “If you get sick, you’ll have to miss school..”
• Point out the way they could pick up germs, such as eating after others, sharing toothbrushes, etc. 
• Teach them the importance of washing their hands before they eat, and the why not’s of putting things in their mouth like pencils, pens, erasers, etc. (I used to have a horrible habit of chewing on pencils and the plastic tops to pens….oooh, so crunchy.  But I jabbed myself in the gum once and made a huge sore place that lasted for weeks.  It hurt to eat, drink, brush my teeth, etc.  Not fun. )
• I’ve always bought little bottles of anti-bacterial hand gel for my girls to carry in their purses.  You don’t always have access to water before you eat, so these come in really handy.  It’s also a good idea to use them after handling a shopping cart.  I mean, have you ever stopped to think…..
• Herbal supplements can help to boost a child’s immune system. There are packets called Emergen-C that are pretty amazing, for yourself AND your kids.
• You might want to look into the new products under the Airborne label.  These are amazing!  Airborne was created by a second grade teacher, and isn’t just for kids.  They’re adding to their line of “Keep Kids Healthy” type products and I’ve got nothing but love for all of them.   Squidsoap is my favorite - it teaches kids the importance of washing their hands and shows them the proper way to go about it.  There’s a wonderful article about Keeping Your Kids Healthier this Winter that extends to the other seasons as well.  The advice is amazing - if you’re a parent, grandparent, or concerned family member, I highly recommend reading it.
• We all know how important it is to stay warm and dry, but something that’s often overlooked is the importance of a good variety of foods.  Kids should get food from each of the food groups - with plenty of fruits and vegetables. 
• Another area that’s often overlooked is rest.  Most kids just don’t get enough of it, yet their bodies need the rest to grow, fight off problems, and build a stronger immunity.
• It goes without saying, of course, but if your child has pre-existing conditions such as asthma or diabetes (or a host of other diseases that just shouldn’t jump on little ones), take them to the doctor at the first sign of a sniffle.  Spoken like a mother hen?  Spoken like a mother hen.

A mother hen’s who has the words, “Better very, very safe than very, very sorry!” embroidered on her apron.

I’ve said it before, and I’ll say it again, I’m afraid that we’re getting to the point where we just kind of skim over food recommendations.  I mean, we’ve seen the information so much we could probably write our own health journal.  But, left unsued, the information won’t do us a bit of good.  We have to actively implement healthy eating and living into our daily routines.  Salads and vegetables instead of burgers and fries, green tea instead of coke, fresh fruit instead of ice cream.

The beauty of it is once you start eating better, you start feeling better.  Instantly. But the minute you creep back into the fast food joints and start tossing down the fat, the carbs, and the salt - your engine starts getting all bogged down and sluggish again.

A question, why do we ever go back?  Do you think it’s Habit?  Do our bodies start to literally crave what they’re accustomed to?   I mean, it’s not for taste, obviously.  A vegetable plate at Cracker Barrel or a delicious sub (like the seafood one!) from Subway wins out over a burger and fries any day.

At any rate, according to Everyday Health, the following groups of food can help to control and even reduce high blood pressure.  They can also help to keep you out of the doctor’s office in the first place.

Foods high in potassium: Bananas, citrus fruit, dried apricots, fish (especially salmon, flounder, and tuna), green leafy vegetables, legumes, melons, potato skins, poultry, raisins, tomatoes, whole-grain cereals, yogurt

Foods high in calcium: Blackstrap molasses, broccoli, canned sardines and salmon (with bones), dairy products (milk, cheese, and yogurt), kale, tofu

Foods high in fiber: Apples, barley, brown rice, corn, legumes, nuts, potatoes with skin, prunes, whole-grain cereal and bread, yams

Foods high in magnesium: Fish, green leafy vegetables, legumes, meat, nuts, poultry, whole grains

My beloved Google and I were doing a little research on cholesterol earlier and I came across a great web site I’d never heard of before (Health Castle.com).  I found exactly what I was looking for and then some.

One of the best, most informative articles I read was titled “5 Super Foods:  The Next Generation.”  With respect given to Garlic, Broccoli, Soy, and Peanuts (Salmon made the cut), Health Castle listed the following as the next generation of Power Foods:

• Walnuts
• Flax Seed
• Pomegranate
• Salmon
• Dark Greens

I thought the information on pomegranate was especially interesting:

Pomegranate has quickly become one of the most talked about super foods in the past two years. Pomegranate fruits contain polyphenols, tannins and anthocyanins, which are all beneficial antioxidants. On the other hand, pomegranate juice contains high levels of antioxidants - higher than most other fruit juices,red wine or tea. Preliminary evidence suggested that drinking concentrated pomegranate juice may reduce cholesterol. It was further suggested that drinking a glass of pomegranate juice a day for one year reduced blood pressure (particularly systolic pressure) and slowed down low density lipoprotein or LDL cholesterol (the bad cholesterol) oxidation.

The first chance you get, read what they have to say about the other Super Foods.  Be sure to bookmark the site and give it a good once over - there’s a lot of really great information just waiting to be uncovered.

Buy at AllPosters.com

I guess it shouldn’t be too surprising, what with the way society caters to making everything faster, easier, and as effortless as possible. 

Generations before us had to:

• Walk into the gas station to pay.
• Mow their own lawns.
• Hand wash their vehicles.
• Plant and tend to their gardens.
• Park and walk into restaurants for their food.
• Get off the couch to change the channel.
• Go to greater lengths to prepare a meal.  Frozen pre-chopped onions? Instant potatoes? Instant rice?

These are just a few of the things that are depriving us from getting more activity.  Add to that the number of hours we spend in front of computers and television sets, and it’s a real wonder we aren’t all the size of the monster in Cloverfield.

In the December 2002 issue of Prevention Magazine, Steven N. Blair, PED (a physical education doctor) said, “Most people don’t realize how very sedetary their life has become.”  Dr. Blair believes that a major reason behind so many people battling their weight is simply a matter of becoming to sedetary.  He referred to it as a “…gradual ratcheting down of daily life activity.”

Fortunately, just as a vehicle can be turned around when the driver realizes they’re on the wrong road - a lifestyle can be turned around when the liver realizes they’re on the wrong road.

The trick is being consistent and, downright, dogged about it.  When trying to incorporate something into a pre-existing routine, you have to have a single-mindedness, a stout disposition, and an obstinate resolve.  It isn’t something one can make up their mind about on January 26, then think about it again on February 22.  It has to be thought about each and every day between those dates and beyond those dates.

The following are some pretty cool ways to outsmart yourself and sneak some more activity into your days.

1. When putting away laundry, take only one or two items at a time.  Your heart will love all of the extra steps.
2. If you have children who are responsible for certain chores, take at least a few of the days during the week to do them yourself.  You’ll be super-parent for those days AND accumulate more activity.
3. When you go to the store for one or two items, take the longest possible route to get them.
4. Save the closest parking spaces for the elderly and for people with small children.  Park as far away as your health with allow you to walk and stride on out!
5. Stop going through drive thrus and make going into the restaurant a habit. Every little step counts, you know, and over time this one could really add up.
6. If you’re watching a favorite episode or a made for television movie, get up and move every time there’s a commercial on. Walk around the house, pace back and forth like you’re a nervous Nellie, or run in place.  If you have pets, they’ll love it. PAR-TY!
7. When you’re doing your regular activities, go at it with extra vigor.  Turn on some great music and move like you mean it. 
8. Every time you’re confronted with the choice between taking stairs or the elevator, head for the steps and never look back.
9. Mow your own yard, rake your own leaves, and grow your own vegetables.
10. If you work at home, set a timer to go off every hour or two - then get up and DO SOMETHING for at least 10 minutes.

If you have any to add, please leave them in the comments!

If you’re like most people…and certainly like me….you get a great deal of pleasure from treating yourself to ”morsels of mmmmmm” on a regular basis.  Maybe it stems from childhood, when our parents would take us out for ice cream or a burger.  The treat would tickle every single little cell in our body, causing each to do a happy dance.  Fast forward to adulthood.  What’s one of the fastest ways we know to put a smile on our children’s faces?  The golden arches come to mind.

Did you know that in a recent study, school kids were given a taste test.  They were given carrots - some were served in a McDonald’s package, while the rest were served in a plain package.  Although they were the same carrots, the vast majority of the kids said the one in the McD’s package “tasted better.”

There’s absolutely nothing you can do with that information, I just thought it was interesting.

Getting a treat with (or without) your family represents happiness and, even, fun.  After all, think about it, some of the best times in our lives are often accompanied by a treat of some nature.

It all sounds innocent enough, doesn’t it? The problem is, many of these treats are anything but innocent.

I don’t mind throwing myself under the bus first, so let’s take a look at what I’ve been doing to myself with my favorite “treat.”

For nearly a year, I’ve been enjoying (no - really, really, really enjoying) a grande Green Tea Frappuccino with Whipped Topping on top, drizzled with Raspberry Syrup on an almost daily basis.  If I had a blog to install or redesign, I’d go get my beloved drink and then we’d tackle it together.  When my husband and I ran to Starbucks in the evening during the summer, I’d “treat” myself to my gGTFwWTotdwRS while Mr. Smarty Pants had his tea.  Unsweetened.  Zilch calories.

Which brings me to my recent discovery - my beautiful, colorful frap that turned heads wherever it went packs nearly 500 calories.  Like I said, I had one (at least) 4 times a week. 

It occurs to me that the whole experience of “treating” ourselves should treat us in the long run as well as the short one.  Besides, it doesn’t really matter if the delicacy has 1 calorie or (gulp) 500.  So, I’ve been outsmarting myself the past few weeks.  I will not ever stop going to Starbucks - it’s the nectar of the gods and my inner diva believes that what she’s meant to drink.  So, I’ve been experimenting lately with different drinks on the menu - drinks that don’t cost my calorie bank the equivalent of a big fat hamburger!

I’ve found that the green iced tea shaken with lemonade is not only delicious, but has about a fourth of the calories as the fraps.  There’s also the strong and heavenly coffee - with zilch calories or a great assortment of hot teas that also have 0 calories.  They’re also coming out with different varieties of “Skinny Lattes” - thank you, Starbucks!

The gorgeous green delight will now be saved for the most special of special occasions - like my birthday, anniversary, valentine’s day, Thursdays, days that begin with S….kidding about the S days.

Okay, your turn - under the bus with me!  What’s your weakness?  Is it fries, hamburgers, ice cream, pizza…  Whatever it is, I challenge you:  Look online and find out how your treat has been betraying you.  That’s right, find out how many calories are lurking behind its beauty and sex appeal.  When you recover (I know, I know - it hurts), determine to start experimenting with alternatives.  If burgers are your thing, give Boca Burgers a try - I saw that scowl! - Honestly, with enough garlic powder, pickles, tomatoes, and onions, they’re very, very good.

If Ice Cream makes you scream, try McDonald’s fruit and yogurt parfait - they’re soooo good, even kids would love them.

As an incentive to find less trick-y treats, I’ll let you in on a little somethin’ somethin’ - for two weeks I’ve been ordering calorie-free coffee or tea, or the iced green tea.  I haven’t really been doing anything else differently. I’ve been walking the same as always and eating the same foods.  But, I’ve lost 2 pounds - simply by cutting out this particular treat.

Now, that’s sweet.  Do a little detective work, yourself, you might be amazed by the bandits you uncover.

Angelina Jolie, deservedly, topped Reuters’ 2007 Humanitarian poll for both her work as a U.N. goodwill ambassador and for raising awareness of suffering in Africa.

What exactly does that have to do with anything?

Just this:  Several years ago (when she was in the news for vials of blood, kissing her brother, etc…) the sentence above would have made a pretty good joke in Jay Leno’s monologue.  Angelina Jolie…humanitarian?  Ha ha ha. 

But, she turned her life so completely around that, now, when you hear the name, your first thoughts are of her being a wonderful mother and a serious actress. You also think of her as being very active in the causes she believes in.  You think of her generosity overseas as well as at home in the aftermath of Katrina.  You also, of course, think of her dinner companion, breakfast companian, and lunch companian - Mr. Pitt.

If Self Help Daily gave “Person of the Year” awards, she would also top its list. I have nothing but respect for anyone who looks out their window, sees suffering and injustice, and goes outside to do something about it.  It’s so much easier to just close the blinds.

I’m in awe of the work both Angelina and Brad do, but I’m even more in awe of the way she turned her life around and pulled her name up out of the gutter.  Amazing.

It’s proof to all of us that anything’s possible.  One of my favorite sayings has always been, You aren’t known for what you did - you’re known for what you do.  You can erase yesterday’s mistakes with tomorrow, but you have to make your mind up today to do so.

Once you have a firm determination to do so - encourage yourself with the mantra Make It Happen.  It’ll serve as a reminder that:

1. You CAN make it happen.
2. Only YOU can make it happen.

It does, of course, take more than a strong resolve to get there from here. We have to set ourselves up to succeed rather than to fail.  The key factor in the success or failure of most New Year’s resolutions lies, not between January  to December, but on New Year’s Eve.  You can pretty much tell THEN if your resolutions will be a failure or a success.

How?  By answering one question - “What am I doing to make my resolutions happen?“  If your answer is, “I’m writing them down,” you’ve set yourself up to….more likely than not…have to write the same resolution again next year.  And the next.  And the next.  (I’ve been there!)

So, what is the secret to making the Resolutions actually stick?  Glue! Writing resolutions down isn’t glue - it’s just words.  The only way to turn the words into reality is to provide yourself with the tools to make it happen.  Think about it, the reason we keep writing the same resolutions down year after year is we never set ourselves up for success.

For example…

• If one of our resolutions is to be more organized, yet the only thing we ever do to make it happen is to write the words, “Be more organized” - we aren’t making it happen, we’re wishing it would happen.  But if we invest in a file cabinet, more shelves, a desk calendar, and maybe even a day planner - we’ve given ourselves the tools we’ll need to make it happen.
• How about losing weight? If we don’t do something proactive to make it happen, it’ll never be anything but a lovely dream with a trim waist and firm arms.  But if we invest in a gym membership, an exercise machine, a subscription to Prevention, or some great exercise DVDs, we’ve given ourselves the tools we need to make it happen.
• If we want to eat more healthy foods, we have to outsmart ourselves at the grocery store.  If we go when we’re fairly full, we’ll be more apt to buy healthy foods - to the tune of fresh vegetables, fruits, whole grains…  Also, falling in love with Subway is another great tool. I promise, a healthy sub and a bag of apple slices will give you more energy for the rest of the day than any other lunch could ever hope to.  Sometimes, doing a little research (not only finding what foods are good and what foods are bad, but finding WHY their good or bad) can be a perfect motivator.
• For the infamous resolution to keep your home or closet neater, investing in special crates, shelves, and closet organizers can turn the words into reality.  Also, we should all go through our things and haul off anything and everything we don’t absolutely love.  We’ll be doing a good deed and tidying up at the same time.
• Speaking of good deeds, if becomming more active is a goal - and I give you a cyber pat on the back if it is - doing a little research into various charities and causes will help steer you in the right direction.  Going through and writing reminders to ”support” your cause on your desk calendar (you know the one that’ll organize your 2008) on certain days of the month will help keep you honest.
• If you have a tendency to speed, begin getting ready and leaving at least 10 minutes earlier.  Then, there’ll be no need to hurry.  In fact, you’ll probably end up driving slower to kill more time. 
• If you’re one of the many who want to start reading more, place books (whether it’s the Bible, historical non-fiction, or novels) in strategic positions:  Near your favorite seat in the living room or den, in the bathroom, by your bedside.  If they’re on the shelf all day, that’s probably where they’ll stay until the next day.
• If you want to learn a new language - go out and buy cassettes and cds that’ll help you.

Basically, whatever it is you want to accomplish, make it easier on yourself.  Give yourself the tools you need to make it happen!

I mean this from the bottom of my heart - I hope that every day of 2008 is more than you dreamed it would be.  I hope that you live well, love much, and laugh often.  You can do anything you set your mind to and you can be anyone you want.  Peace, happiness, and joy! - Joi

Experts recommend that kids get no more than two hours per day of “screen time” (tv, computer, and/or video games).  Most kids, however, average more than 4 hours a day.

Below are tips from the American Heart Association to get your kid(s) up and moving.  Couch tots grow up to be couch potatoes, and neither are particularly healthy as a result.

1. Suggest and Offer alternative activities.  Have a “Family Game Night,” shoot some hoops, go for walks, or visit a nearby park.
2. Become active with your kids.  Play with them rather than just watch them!
3. Don’t position your furniture so that the TV is the main focus of the room.
4. Remove TVs from bedrooms.
5. Plan TV watching in advance. Go through the TV guide ahead of time and pick the shows you’ll watch. When the show’s off, turn the TV off.

I love the one about playing with your kids.  I’ve had some of my best times in trees, on swings, and inside blanket tents.   One thing I would suggest is this:  If your child already has a certain number of shows that he/she watches faithfully - it may not be what the experts suggest, but I’d suggest not rocking the boat. Instead, how about buying a stationary bike or treadmill and tell them that (in an effort to make the family healthier) you want everyone to exercise at least 30 minutes everyday. Place it right in front of the television!  Then you can suggest that they do it during a favorite show.  Before you know it, they’ll be hopping on and working out throughout the day - and getting more and more all important exercise.  If you try to take a show away from someone who watches it and enjoys it, I think you’d just be asking for a battle.  For one thing, you’ll look like a meanie!  For another, it’ll give them a negative opinion at what you’re trying to accomplish, which is more activity.  You want the activity to be fun and positive, you don’t want it (or yourself!) to be the enemy.  Just think how you’d feel if someone told you, even if it were for your own good, that you couldn’t watch Ace Of Cakes, Sportscenter, or Survivor ever again. 

If a treadmill or stationary bike is out of reach (I understand the whole out of reach thing as much as anyone.) - an exercise mat, a few dumbbells, and/or an exercise ball can also do wonders. 

Zoos are another fun way to get your kids, and yourself, out and about.  If you’re lucky enough to live near one, you should become a familiar face to the monkeys, tigers, lions, bears, and even the reptiles. 

After reading the last post,  I hope you’ve started to think of ways to protect yourself from diabetes. 

The ugliness that’s known as Type 2 diabetes is a condition defined by high blood sugar levels and abnormal insulin action.  Poor control of type 2 diabetes affects the heart, nerves, eyes, and kidneys. My mom, who had Type 2 diabetes died from heart problems.  I’m certain (to the point of willing to bet all future Starbucks trips on it) that she had diabetes long before she was actually diagnosed.  If she had been treated properly during prediabetes, she might be here, right now, calling me to get all the Thanksgiving menu details just right.

Prediabetes, as you might guess, is characterized by blood sugar levels that are above what’s considered normal but not as high as those that occur with diabetes. People with prediabetes also tend to have high blood pressure, high triglycerides (fats that circulate in the blood), low HDL, or good, cholesterol levels, and significant belly fat — a cluster of symptoms that raise their risk for heart disease.

Most people with prediabetes develop type 2 diabetes within ten years unless they make certain lifestyle changes.  Get this:  these changes have been found to be more effective for reversing prediabetes than medications, according to the National Institutes of Health!  ”The most frustrating part about prediabetes and diabetes is that they are largely preventable, and in circumstances where diabetes can’t be prevented, the onset can usually be postponed,” says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet.

“These conditions are brought on by a Western lifestyle — eating refined carbohydrates and unhealthy fats like trans fats and saturated fats, and inactivity,” he explains. But a straightforward South Beach Diet approach to eating (an emphasis on lean proteins and good fats and carbs) and exercise can reverse prediabetes and diabetes. “Many of my patients actually started the South Beach Diet because they were diagnosed with prediabetes or diabetes, and I’ve witnessed their blood glucose levels revert back to the normal range,” adds Dr. Agatston.

The ADA recommends diabetes screenings every three years beginning at age 45. If you have symptoms of diabetes (excessive thirst and hunger, frequent urination, unexplained weight loss or fatigue, and irritability) see your doctor as soon as possible.

Also See:

 Revised South Beach Diet Good Fats/Good Carbs Guide

The South Beach Diet Parties And Holidays Cookbook  

South Beach Diet Dining Guide  

The South Beach Diet Healthy Heart Program