Cheap Cherry Pitter

There were a few cherries in the fridge that needed using, and I wanted to add them to a fruit salad. Pitting the cherries was the only challenge. I got rid of the cherry-pitter in a "drawer reduction effort" years ago, and frankly, have not really missed it until now!  Then I remembered that I saw this once, somewhere. I believe it was one of those "household tips" emails and I remember thinking it was a good idea and I'd try it someday. So I did. It works great! Check out the video action above, or the step-by-step below!

A large drinking straw (from a smoothie shop) is the perfect size! 

Jam it in the top (stem and all, if you like).

A slight twist and the pit pops out! Just squeeze it out of the straw before doing the next one, or let them pile up and empty when it is full. 

Yummy, and ready to eat!

The Trap of Mindless Eating

One of the things that I've noticed through observation and experience over the years is that people seem to consume a lot more than they think they do. Ask yourself if you do any of the following (or if you are not in a self-reflective mood, then see if you notice these behaviors in others!):

1. Snack while making meals (from the ingredients, or other handy items)?
2. Consume an entire bag/plate of something that was not intended as a "single serving" size?
3. Finish what's in the pot/plate to avoid having to put it away or throw it out?
4. Munch while watching TV or a movie?
5. Easily forget what you ate for a recent meal?

If you observe any of these in yourself or others, it is not surprising! 

Brian Wansink, Author of the book "Mindless Eating: Why We Eat More than we Think" sums it up this way:

Most of us don’t overeat because we’re hungry. We overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers.

Our studies show that the average person makes around 250 decisions about food every day – breakfast or no breakfast? Pop-tart or bagel? Part of it or all of it? Kitchen or car? Yet out of these 200+ food decisions, most we cannot really explain. 

It is a very complex and scientific issue, but there are a few really simple things you can do to start becoming aware of this phenomenon, and using some of the tips to your advantage! Let's be clear though, that each of these suggestions may take a week or so of "work" and a bit of planning to become a habit and make a difference in your overall healthy eating patterns. Pick one and work on it until it is a habit, then move on to another suggestion.

1. Become more focussed when snacking by making a few simple eating rules, like you must eat from a plate, or must not eat while standing up! Here is a daily checklist that can help you make some changes.
2. Portion it out and make it pretty - serve your snack/meal onto an attractive plate/bowl of a size JUST big enough to accommodate the portion. A too big plate makes you feel cheated!
3. Consider leftovers a blessing! Pop those leftovers into portion-sized containers and stuff them in the fridge/freezer as you serve the meal. Saves on making lunch tomorrow!
4. Keep your hands busy with something else while watching TV to curtail the "snack and stare" syndrome. Take up knitting, crocheting or origami! (Anything that makes it impractical to keep reaching for the chip bowl.) If you just can't seem to sit still and enjoy a movie, then great! Get up and do something active instead!
5. Plan and enjoy your meals - use a calendar to plan upcoming meals if you can, or even jot down a quick note with your next few meal ideas and stick it to your fridge. When you have made it, sit at a table (not your desk) and enjoy it -- chew, put the fork down, savour the flavours!

Banana Bread - Best recipe ever!

This banana bread recipe was a hand-down from my grandmother's recipe box. The original card, in my great-grandmother's handwriting is still in my recipe box, although I have re-written it so that it won't suffer further abuse -- it was quite obviously referred to many times, as it has the evidence of much use over the years!

Three things I LOVE about this recipe
1) Very low in fat compared to most loaf-type recipes
2) Very versatile (add ins, different flours or types of milk substitutes don't affect the outcome)
3) Very delicious! (I love it spread with cream cheese!)

Here is what you need:
1 Cup Sugar (Brown is my favourite, white works too!)
2 Large Eggs
3 Large (or 4 small) Bananas - very ripe!
2 Cups flour (Whole Wheat - white works too!)
1 Teaspoon Baking Soda
1/2 Teaspoon Salt
1/3 Cup Milk (any liquid works - Almond, Rice, Soy)
1 Cup Nuts (OPTIONAL) or chocolate chips, dried fruit, nothing at all - I usually make it plain!

Here is what you do:
PREP: Preheat the oven to 350 degrees Fahrenheit. Prep a loaf pan with a bit of oil and flour, or line with parchment, or use a non-stick pan!
MIX: Mash up the bananas with a fork or potato masher. Add the eggs and sugar and mix well. Toss the Salt and Baking Soda into the flour and mix lightly, then add that, along with the milk, tossing in the nuts at the last few strokes. To keep the loaf light, just stir until flour is combined - over mix and the loaf will be dense!
BAKE: Pop in the oven for about an hour. When it is done, the top will be brown and a bit cracked, and you can slide a pick or skewer into the centre, to be sure the batter has set inside... should come out fairly clean. Cool in the pan for about 15 minutes, then turn out onto a wire rack to continue cooling.

My loaf usually doesn't make it to the cutting board before someone indulges in a slice... warm from the cooling rack!


Enjoy!

Avocado-Lime Smoothie

I've been making this one quite a bit lately as it is very refreshing and smooth and has a big hit in "healthy fats" as well as "super food" designation due to its use of Avocado! It is fairly caloric, but avocados are nutrient dense and this combo with the zesty lime, and a touch of sweetness from honey, is really delicious. I love this after a workout because it also has a great boost of protein when you use Greek Yogourt!

Cut all ingredients by half if you want an individual serving, or save the second serving for the next day's power drink! TIP: save the avocado half in a covered container, into which you have added a Tablespoon of lime juice. The lime juice will help prevent the avocado from going too brown, and it will be pre-measured for your next smoothie!

Avocado-Lime Smoothie
1 Medium Avocado (cut in chunks)
2 Cups Almond Breeze beverage (or use any milk or substitute beverage you choose)
1/2 Cup Greek Yogourt
1 Tbsp Lime Juice (fresh squeezed if you can)
1Tbsp Honey or Maple Syrup
To make: Assemble all your ingredients and dump it all into a tall container. Use an immersion blender and give it a quick whir (15-20 seconds is usually plenty). If you prefer to use your counter-top blender, then that is fine too... I'm just a fan of the "easy clean up" with the hand-blender!

Serves: 2

Nutrition Info:

Total:	Cal: 633	Carbs: 57	Fat: 41	Protein: 12
Per Serving:	Cal: 317	Carbs: 29	Fat: 21	Protein:  6

 

ENJOY! Let me know how you like it!

We'll talk soon!

Why we do this.

Why do Fitness Professionals do what they do? Is it the glory, the fame, the money? Not so much. Here are a few of the real reasons...

Excerpt from a letter to Yoga Instructor, Fortunata McConkey:
... the yoga practice specifically helped me regain stability as well as physical and mental strength. Leaving after the sessions, I always felt stronger, better able to breathe, filled with confidence that my body can heal, and my soul can, too. On my good days, this was a truly enriching experience and a strong tool to help me heal. On my occasional bad days, it was a life saver. ~ Judith L

Excerpt from a letter to Zumba® Instructor, Elizabeth Glenday:

...The only thing that I had started to do differently was going to Zumba classes, there's no doubt that the cardio workout (with the help and support of encouraging instructors and classmates alike) did what I wouldn't have done alone and never thought could happen, strengthened my lungs and basically cured my asthma. Never let there be any doubt about just how effective and terrific Zumba is, it's given me the second chance that I never thought I'd get and completely changed my life. ~ J.



To the Personal Trainers at Access Fitness:

I am so happy you have been busting my ass for the last few months, now I can go to Mexico and feel proud in my bikini! Thank you Ryan! ~ Kerry Dominguez

...because of you, your training and the grueling abdominal workouts you push me to do...I've got my Marathon back on. My run today felt effortless!!!! I am so ready! Thank you Ryan :-) ~ Anonymous

Working with a Personal Trainer has renewed my enthusiasm for taking care of myself.....and that's worth any price. ~ D.K.

I have never felt so good about myself and I owe it all to Terri’s knowledge and enthusiasm. ~ Andrea Caton

I have been able to get back to my “fighting weight” (as I call it) in less than a year of having a baby – in fact I believe I am even stronger than before! ~ Diane Kaltz

I never imagined that training...twice a week could change my life!  I went from feeling tired, flabby and frumpy to feeling in control of me again.  My husband, kids and coworkers noticed a difference in my attitude almost immediately and within a few weeks my body was toning up... "Happy, loving & living life!" ~ I.T.

We'll talk soon!

I need it... I want it... but is it a GOAL?

Okay, it's early in February, and there is a chance that some of us are still on track with some of the NEW stuff we planned to accomplish for the New Year... Hopefully, the How to Write SMART Goals posting helped a bit!

Here is another question, and the answers may help refine your goal setting strategies further!

What is the difference between a goal and a "need" or a "want"?

Needs are logical (“I need to lose weight to be more healthy”) and wants are emotional (“I want to lose some weight because it makes me feel better about myself”). Needs and wants don’t always match… nor are they enough to spur people into action, most often. Everyone who smokes knows they “need” to quit (logically) but the “want” for the nicotine’s effect is strong and often results in the smoker NOT taking action.

What about wishes? 

A wish implies that results won’t be achieved. “I wish I could…. ” (implied: 'but I can’t')

Semantics? Perhaps; but why not re-frame the wish into a goal and see what happens?

So, what exactly is a goal?

A goal specifically defines the logic of a need and links it to the emotional attachment of a want and adds an active phase to produce a desired result within a defined timeframe. It is concrete. It is not just out there somewhere - in "wish-world"!

Well, I wish I could write more (I won't) but I need (logically) to get some sleep because I want (emotional and unspecific) to achieve more each day! But really my GOAL is to increase my sleep to 7 hours each night by the end of this month, and I'm going to achieve that by heading to bed 15 minutes earlier each weeknight until I achieve my optimal bedtime. Okay, you get it!

We'll talk soon!

How to Write SMART Goals

How to Write SMART Goals

“Goal setting starts with a pad of paper, a pen, and you.”

A SMART goal is that which is specific, measurable, attainable, relevant (some models use “realistic”) and time-framed (some models use “tangible”).

Specific – A SMART goal describes and observable action of behaviour, using action verbs. It answers the question, “What has to be done?” If goals are too general, they are less effective in providing motivation.

Measurable – It defines the end result in qualitative or quantitative terms. For example: quantities, frequencies, etc.

Attainable – One can be expected to achieve SMART goals provided with the required skills, resources, equipment, etc. They are realistic based on the individual’s circumstances.

Relevant – A SMART goal is relevant to the individual and framed within his/her responsibilities, lifestyle and situation. Goals that are set (or at least accepted) by the individual are more helpful, rather than those imposed by a spouse, physician, trainer, etc.

Time-Framed – SMART goals have specific target dates, frequencies and deadlines. Progressive goals are helpful to increase motivation as each smaller goal is another success.

SMART goals answer specific questions:

1. What action do I need to take?

                 What is the specific action to be taken in order to achieve the SMART goal?

2. To what extent is the action to be taken?

                  How often? How much? When? With whom?

3. For what results?

                  What impact will achieving the SMART goal have in relation to your objectives and long-range plans?

SMART goal assessment tool:

Use the following list of questions to determine if the SMART goals you have developed are specific, measurable, attainable, relevant and time-framed

SPECIFIC

What makes this particular goal specific?

o  Clearly stated

o  Describing a function to be performed

o  Uses action verbs to describe what has to be done

MEASURABLE

How is this goal measurable?

o  It is quantifiable

o  Limits and parameters are defined

o  Results are observable

ATTAINABLE

How is the goal within reach?

o  There is the required degree of experience

o  The necessary skills and knowledge are present

o  The resources to carry the work out are available

RELEVANT

How do you know this goal is relevant?

o  It has a clear link to personal and lifestyle goals

o  It is clearly linked to individual preferences and values

o  It will help you achieve long-term objectives and/or plans

TIMEFRAME

What timeframes have been set for the completion of this goal?

o  It has a clearly defined completion date

o  There is a clearly defined duration of the goal

o  The frequency with which action must be performed is clearly defined

  

Information above was compiled from the following resources:

The Canadian Physical Activity, Fitness & Lifestyle Appraisal, 2^nd Edition, CSEP, 1999

“Performance Review and Planning”, document: SmartGoals.pdf

Lifetango.com

www.virtualteacher.com.au/goal.doc

\Sites\Nine Quick Ln Strat\NineQuick\Setting SMART Goals.doc (yellow)

Creative Class Design Workshop outline, Elizabeth Glenday, 2006

SOUPER easy Tomato Salsa Soup

Tomato Salsa Soup

This is the fastest soup on the planet! Here is a recipe for something that I attribute to some of my personal weight loss success in the past year. I like to have this as an afternoon snack, or with my lunch to boost my "full" feeling and satisfy my love for something hot at lunchtime. If you have a microwave or a thermos, this is highly portable too! You can even bring the ingredients in separately and throw them together in a coffee cup to zap in the staff room microwave. I admit, I use a salsa not available here, it is I love Trader Joe's Double Roasted Salsa and my folks bring me a stock of it whenever they visit from the states. But you can use any salsa product you like (just check the label and substitute one about 5 calories a Tablespoon to match the nutrition info here).

Ingredients

• 1 Cup V-8 juice (low sodium)
• 1 Tbsp Salsa (any kind you like, any heat)
• 1 Tbsp grated Parmesan Cheese (optional*)
• 5 Large Croutons (optional*)

Method

1. Pour the Juice into a microwavable cup or mug. (Or use a pot on the stove if you prefer)
2. Stir in salsa.
3. Heat on high for about 1-2 minutes (or until heated through).
4. Top with croutons and sprinkle with Parmesan cheese.

TIP: For a creamier soup, add the parmesan cheese with the salsa in step 2 and stir through the soup after heating.

Nutritional Values

Per Serving: Calories 107 Carbs 16 g Fat 2 g Protein 5 g

*Leave out the croutons to save 30 calories. Drop the cheese too, for a super low-cal option!

Per Serving: (no cheese or croutons) Calories 55 Carbs 11 g Fat 0 g Protein 1 g

Variations

Once you discover how easy it is, have fun substituting other favourite flavourings for the add ins. Try the basic V-8 juice and salsa with:

• a splash of balsamic vinegar (this is my dad's favourite)
• a sprinkle of your favourite spice (Creole spice or curry blend)
• garnish with a swirl of plain yogurt

What if you make your own version and want to find out the nutritional values? I have discovered a great resource on the internet. Sign up for MyFitnessPal is FREE and the food database is huge. Among other things, you can add your own recipes and it will tell you the nutritional content. Check it out: http://www.myfitnesspal.com

Until next time... happy sipping!

We'll talk soon!

It's SNOT that Bad!

Okay, disclaimer, right off the top. I'm discussing nasal mucus. No particular reason, except that I've been plagued with a sinus infection for about 2 weeks, and well, it's kind of on my mind. Literally!

I first heard about nasal washing while I was studying for my Yoga certification. Jal Neti (nose rinsing) is part of the broader philosophy and practice of yoga, and is explained thus:

"Hatha yoga is a branch of the yogic science, concerned with the

harmonization of forces with the mind and body. The way for its practitioners to achieve the harmony is through various methods of physical and mental cleansing, with one of them being nose rinsing." From www.netiwashnow.com

I was intrigued by the idea, but not ready to try it. Probably should have, because the sinuses remain one of my 'weak links' in terms of the occasional infection after years of chronic childhood hay fever and allergies.

I finally gave this a try a while ago when my mom suggested it. I didn't have the right vessel (I tried to use a cup measure, as I recall) - not effective as it lacked the proper spout and seal features noted below. Barely a drip got through and I ended up pouring saline solution all over my shoulders. I looked into buying a kit, but was a bit taken aback by the cost of the kits and solutions - after all, I was

not serving high tea, I was washing out my sinuses! Anyhow, I forgot about it for a while. My recent sinus invasion caused me to research a bit further. And the what I discovered could change the way I deal with allergies, colds and sinusitis in the future.

Here's what I sniffed out about Neti Pots

Basically, the neti pot is a small pot or other vessel with a spout. There are a variety of styles and configurations available commercially, and you can even use various household items (like a teapot) as long as the vessel has these features:

1. Holds about 8 oz of liquid
2. Has a spout that fits gently within a nostril to create a seal
3. Pours freely
4. Easy to clean

The benefits of regular use include:

1. Clearing nostrils for better breathing
2. Removing excess mucus (nasal congestion)
3. Ridding nostrils of allergens and pollen
4. Washing out soot, dust, smoke or airborne particles
5. Dissolving mucus build up (i.e after air conditioning, dry climates)

Skeptics can nose around a bit further...

If you are skeptical, here is an article on Web MD with some great information. Many surgeons and physicians are recommending the procedure for care after nasal surgeries. Both Oprah Winfrey and Dr Oz have sections on their websites with instructions, information and reports of the benefits.

I found a number of "how to" videos on YouTube -- and a few videos with results that can turn your stomach if things nasal get you queasy. Usually, they tell you when it is going to be gross in the description, so search away: "neti pot demo" will give you quite a list! Here is a link to the best "how to" video I found at the Himalayan Institute's website.

One of the best tips I found on YouTube is that a squeeze bottle is just as effective as a vessel for nasal irrigation. (One guy used a water bottle - hopefully one he no longer uses at the gym!). I found a suitable bottle, and discovered that it provides a bit of gentle pressure that can be needed to get the saline flowing freely when there is lots of congestion. Eureka! I will spare you the description of the results, but suffice it to say I was doing the happy dance. After a few days of full on congested misery, a clear nose feels a bit like winning the lottery!

So I'm happy to report that I'm on the mend now, and will be doing this regularly to ward off further infections.

We'll talk soon!

Fitness Class Reviews.

What makes a really good fitness class?

I had the opportunity to visit a community centre in Worthington, Ohio this week to take a few fitness classes. I did 4 classes: Muscle Mix, and 3 Zumba® workouts. Each class had a different instructor. Here are my thoughts about each class:

Muscle Mix - Tina

I was totally new to the place and the instructor did not offer help with set up. There seemed to be quite a bit too, as some participants already had a step, a Bosu, a pair of light and heavy weights and a mat (turned out these were tucked away, so I only found the equipment after someone came in late and headed for the cabinet to get set up). It struck me that the instructor didn't even notice that I had only found a Bosu and nothing else -- hmmm. The workout was fine, technically, if a bit old-school. Good warm up, and all components of the class were there... but considering the amount of equipment, there was a lot of single-joint action (i.e. bicep curls) without engaging any other training techniques. I admit, I hopped up on the bosu for most of the stationary curls and lifts, just to get some core training in as well. What the heck, it was right in front of me! The instructor was using positive words and motivating language, but was somehow only moderately engaging. What was lacking was sincerity. "Good job" doesn't mean much when she is not actually looking at anyone! I couldn't help but notice that, while she performed all the exercises and all the reps, she didn't appear to be in all that great shape herself. I admit I was sore over the next few days -- I'll blame that on the workout being 'different' enough to shock my muscles. Overall, a bit disappointing, mostly because the description on the handout did not match the experience in the class.

Zumba® with Vicki

Fabulous, inspiring workout! Vicki has the personality, the energy

and the technique all rolled into one. Not only did she interact during class, she even greeted me in the change room when she

noticed the Zumba® logo on my workout gear. In class, she used some great techniques to create feelings of success. She noticed one student (okay, it was me) doing the Samba move quite well, and invited me to the front of the class with her for a few moments during the song. What fun! Later, she mentioned a song and asked, "who loves this one?" and then invited a few participants to come up to the front row to do the song with her. Excellent way to engage the class! Everyone was jazzed, the room was packed. I was so taken with her class, that I "tweeted" about it when I got home. Thanks Vicki -- I might just try some of your fabulous interactive techniques next time I teach!

Zumba® with Sharon

Good workout, fun class! I was initially disappointed that Vicki was not teaching, as she was listed on the schedule, but I guess she needed a sub for some reason. But I was not disappointed once we got started! Sharon has the most amazing hips. Couldn't keep my eyes off her booty... probably shouldn't admit that, but it's true. (Okay, in part, that was because she only used the face the mirror teaching style... I'd love her to turn around and face the group, so we can see her smile too!) Her choreography was simple but challenging enough to be super fun and a fab workout. The hardest part for me was following the steps when she used a song that I have used in my classes! I naturally wanted to do my next move, and of course her moves were different... and great! Loved the challenge and the perspective. Stole a great combo from her for "Jump in the Line" so anyone who does class with me in the next few weeks can try out Sharon's fun choreo!

Oh, and as an aside, I met a nice young lady named Erica who was wearing these cool things on her feet during class -- and I noticed she wore them home too. They are the next best thing to bare feet, apparently, for those who like to go barefoot and still be served in a restaurant!

Zumba with Laura?

Her words were right, but posture, tone of voice and energy were soooooo not there. Her words said "Hi, how are y'all doing?" but her shoulders were slumped and there was no eye contact. Her moves were the same; she kind of 'phoned them in'. I couldn't follow her hip circle combos because I didn't really know what she was trying to do. Same with the arms; they were kinda up there doing something, but not sharp or defined. Just smile, hon, it would have helped... and maybe a snack a before class, or some caffeine? The solution for me was to see what she was kinda-sorta doing and make a decision to define the arms or the move in a way that made sense to me, and gave me the workout I was after. It worked. I still enjoyed the music and the basics of the choreography (which was really quite good -- it was only the execution that was lacking). After class, a regular participant came up to me and said "I just want to tell you how much I enjoyed watching your energy, rhythm, and excitement during the class. You really inspired me!" -- hmmmm. Too bad some of that didn't rub of on Laura, or Lori, or Lauren... sorry, I didn't catch the name!

Tell me what you like/don't like about your next fitness class!

We'll talk soon!

Random acts of Kindness

One day, several months ago, after dropping the kids off to school, my husband returned home with some Tim Horton's coffee. Not entirely unusual. What was odd was the rather shocked but pleased look on his face. "The dude in front of me in the drive-thru paid for our coffee!"

"Huh?" I was very confused!

Totally random act of kindness? Well, turns out he also left his business card, so purists on the subject of charity would argue that since the fellow took credit for it, the act became more of a public relations gesture than a true random act of kindness. Still, I think he gets points! It certainly left my husband with a positive feeling, and we both enjoyed telling the story.

Just before Christmas, the kids and I decided to pay-it-forward. When we got to the drive up window, I asked to pay for the next fellow's order too. I had heard it go through in the loudspeaker behind us, so I knew I wasn't springing for his entire office's coffee run! (We're new at r-a-o-k, so we did play that a bit safe!) The attendant at the window was a bit perplexed but she took the money and smiled. Then we took off giggling... we didn't wait to see the reaction (even though we wanted to) and the kids kept an eye on the car that was behind us in line to be sure he didn't follow us to say thank you... or whatever! We skipped the business card and really had fun escaping detection, and then imagining how everyone might have reacted:

"What if he just got some really bad news and this helped him feel better?"

"Did you see the look on her face? How do you think she'll tell him?"

"That was fun!"

It was so exhilarating that I started to wonder whether the random-act-of-kindness purists would criticize us for boosting our own mood more than the recipient of our scheme. Nevertheless, it is an act of kindness I'll probaby repeat, because everyone is a winner. And if it made our day too, well, so be it!

Today in Walmart, my 7-year-old was recipient of a r-a-o-k! He'd been saving for a few weeks to earn a game that he had his eye on. I helped him with the math and it turned out he was a bit short. His choices: select a slightly cheaper game or wait a week to earn enough for the one in his hand. Well, a bystander overheard the deliberations and tucked a looney in my son's hand with a wink and a smile, "problem solved!" She took the "no credit" approach and quickly disappeared down an aisle before either of us came to our senses enough to be able to thank her. Perhaps she sensed that she also single handedly destroyed a mother's teachable moment! Nevertheless, the grin on my son's face was worth it, and he did learn a valuable lesson: "Gee mom, it's a good thing I'm cute!" (Okay, so that was not the lesson we were going for!)

So the point is, make someone's day. It feels great to be the recipient, but it feels just as good (perhaps even better) to be the one who aims the r-o-a-k and hits the mark. Win-win! Try it!

"Go on, make my day!"

~Clint Eastwood

We'll talk soon!

Family, friends and the Warm Fuzzies

I begin this post with a quote from my 7-year-old son, spoken to me with great sincerity on Christmas Eve, 2010.

"Mom, I don't mind if I don't get any presents. It's all about being together!"

Cameron, 7

Even though he had recently snooped under the tree, where several parcels with his name attached had already been placed, I don't doubt his sincerity! Those big brown eyes understood something: The holidays are a time for connecting.

There have been lots of great posts on Facebook this week that also speak to the importance of connecting with family and friends. Here is a great one:

"Happy New Year Friends and Family! I wish you health, happiness and peace. Hug your family tight, tell them how much you love them every day. Let your friends know how thankful you are to have them in your life ... as I am, that you are in mine! Thank you :-)"

- Faye Del Grande, Access Fitness

Holiday letters and cards still arrive in the mail with regularity (although not in the quantities they did in years past) and I always enjoy catching up with a family "brag rag" or getting a quick scribbled note on a simple card. It means someone included our family in their thoughts and wishes. That is "a good thing," as Martha Stewart would say.

So how do the "warm fuzzies" related here help your health? Well, there is a body of research that suggests that those who have a good network of friendships, enjoy a wide range of health benefits including:

• 22% greater life expectancy
• lower levels of a protein known to be associated with aggressive cancers
• tools to combat stress (friends to assist, provide information, materials and emotional support)
• less risk of cardiovascular problems, immune disorders, and the common cold!

So reach out, accept warm regards at face value, and enjoy connecting with friends and family. We are all victims of chronic busy lives, and wish we could 'be in touch' more often so if the holidays are the excuse (or the reason) to get in touch, then great! Embrace it, and celebrate every "warm fuzzy" sentiment that comes your way!

One final quote, from an old friend I hadn't heard from in years...

Holly days, icicle nights

Down-blanket snowfields beckoning for boots and giggles.

Steaming mugs, warming hearthfires, comfort and joy.

Wishing you a sparkling holiday season and a New Year overflowing with all you love best---

J. M., Ohio

Thank you! And Happy New Year!

We'll talk soon!

Holiday Indulgence: Raspberry "Truffles"

Holiday time is upon us and the treats and temptations are flying in faster than we can deflect them. We're out of our regular routine and already feeling guilty and stressed for spending too much, eating too much, falling off the fitness wagon... you name it. STOP!

Here is a treat you can enjoy with relatively little guilt. You'd never know that it is dense with nutrients, good fats and fibre, and contains very little refined sugar or dairy (just a dot of butter)... but I can't resist telling people once they have tasted them! Enjoy them in moderation, as you would any treat -- but do enjoy them, because the nutrient content and the excellent craving-busting taste is well worth the calories! The recipe is adapted from the Dao of Harmony Dawn Cooking by Nicola Lawrence. I've made it with quite a few of the substitutions listed below.

CHOCOLATE RASPBERRY TRUFFLES

In a small saucepan over medium low heat, stir until creamy:

1/2 cup chopped dates

1/4 cup water

Add, and stir until combined:

1/4 cup Almond Butter

2 tbsp Honey (or substitute maple syrup, agave nectar or rice syrup)

1 tbsp tahini

2 tbsp unsalted butter, melted

Remove from heat and add until well-combined and smooth:

1/2 tsp vanilla

1 tbsp pure raspberry jam

1/2 cup dutch cocoa powder, sifted

1 tbsp raspberry vodka (or substitute framboise fruit wine, or an orange flavoured liquour)

Refrigerate at least 4 hours, or overnight.

Place on a small plate or shallow bowl:

2 tbsp sifted cocoa

Roll mixture by hand into small balls, and roll in the cocoa. Refrigerate until serving.

This "Mock Truffle" has become a regular request at gatherings at our fitness club, and I am happy to fulfil the repeat requests! I usually double the recipe and pop some in the freezer to indulge in with family and friends.

Wishing you a healthy, happy, holiday!

We'll talk soon!

On the Wagon again with Cinnamon Chicken

Hi everyone!

It's good to be back to blogging! I won't make excuses for the gap in posts, and I won't bore you with the details of the "busy" that has been part of the reason for neglecting the blog. "Busy" seems to be a chronic syndrome that affects most of us these days! So let's nod our heads in agreement and understanding and move on!

We were chatting in Pilates class the other day about leg and foot cramps, and how to help alleviate this, especially during exercise. Here are a few tips:

1) Drink enough water before, during, and after your workout to avoid electrolyte loss, which can cause cramping.

2) Be sure to get the body warm before more vigorous activity. Try 10-15 minutes of walking, or light cardio to get the whole body warm. Doing this before gentler workouts is important too! Try it before hitting the mat for Yoga or Pilates and see how much your workout improves!

3) Consider, with guidance from your health care professional or nutritionist, whether you would benefit from magnesium, potassium and calcium supplements daily, especially before exercising.

Here is a recipe I found (adapted from Chatelaine Magazine) that my whole family loves (yes, even the kids, aged 7 and 12) and it includes sweet potatoes, which are a great source of potassium to help prevent cramping - among other fabulous benefits!

Cinnamon Chicken

Chicken cutlets (we do 3 boneless, skinless breasts, and cut each into 4 strips)

Shaker of cinnamon

Shaker of garlic salt

Vegetable oil (just a touch, for the pan)

1/2 Cup chicken or vegetable broth - homemade, from a box or can, even a cube will do!

3 Cups peeled cubed sweet potatoes (if you are crushed for time, use the prepared frozen cubes!)

A green onion for garnish, or some diced red onion is nice!

Sprinkle each chicken piece liberally with cinnamon and garlic salt. Heat up your non-stick pan and add a touch of oil. Cook chicken strips 3-4 minutes per side. Remove to a plate and cover loosely with foil.

Add the broth to the pan. Dump in the sweet potatoes. Reduce heat and simmer, covered, for about 10 minutes. Add the onion during the last minute. When just done, "rough-mash" the potatoes with your potato masher right in the pan, adding a bit more broth to obtain the texture you like.

Divide to plates, top with chicken! Serve with some steamed green beans or a salad to round out the meal and add some more colour.

Here is a great informational link to give you the total lowdown on the lowly sweet potato! What a powerful food! http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

Enjoy and we'll talk soon... really!

Temptation: Earn it, then burn it!

Here is a topic I've been mulling over for a while. It seems a good time to roll it out, now that the temptations of summer are upon us. Summer is a time for more social gatherings around the barbecue, lounging by dock or poolside with snacks and cold beverages, vacation time and a change of routine... you get the idea!

"Well, I've been so good... a little more [insert favourite tempting snack here] won't hurt"
"I can get back on track on Monday."
"I'll do an extra set in my workout and burn it off."

These phrases can become a mantra during the summer months if there is no plan to stay on track. Most of us will react to temptation by rationalizing, fasting, procrastinating or going crazy with a killer workout to make up for the calories taken in or activity missed.

Try taking both a proactive and a reactive approach. This will allow you to quell temptation, and better yet, to give into it on occasion and still keep your goals in reach.

Let's deal with the proactive approach first... this is the "Earn it" phase!
Plan ahead if you are likely to indulge at an event
- Offer to bring veggies, fruit, low fat snack items, and then be sure to partake of them!
- Enjoy regular healthy meals and snacks through the day
- Avoid starving yourself, you're likely to overindulge if you are ravenous when you see food!
- Drink lots of water before and during the event
- Pre-exercise before your outing (a quick walk, jog, fitness class or weight workout)
- Create a positive mindset. Decide how much temptation you've earned and stick to your guns!
- Keep active: play frisbee, swim or dance.
- Make active choices: a "walking tour" instead of a bus tour; nix the golf cart; take the stairs!

The "Burn it" phase comes when you are typically "reacting" to the guilt and negative feelings of derailing your healthy habits (even if only temporarily). When the party or holiday is over, it is time to burn what you earned! Keep your reactions positive and reasonable:
- Eat healthy nutritious meals and snacks; avoid fasting or crash diets!
- Drink even more water
- Get back into your exercise routine right away. Kick it up a bit, but don't overdo it!
- Keep track of your measurements, weight or nutrition log... what ever you are doing to keep yourself accountable. DO IT!

If you plan ahead a little bit, and use a combination of the proactive "earn it" approach along with a positively framed "burn it" phase after temptation strikes you will sail through the Summer with your goals and health intact.

Enjoy, and we'll talk soon!

Fitness in the Workplace, Part 2: The Challenges

Okay, we are going to continue with our interactive article here, so be prepared to participate. First, let’s define the physical demands of different work situations, and some of the challenges that are connected to the level of activity required.

Ready? Okay, stand up if your work environment requires to you sit at a desk for most of the work day. See the irony here? I knew you’d appreciate it! Join the standing gang if your career involves a lot of driving. In either case, you tend to be Sedentary at work. In a recent lecture on this topic, about 85% our sample group of about 130 business women responded by standing!

The main challenge associated with having a sedentary type of work is that there is too little activity during the day to keep the body strong, alert and healthy. Symptoms like poor circulation and muscle stiffness are common, and lack of caloric burn can make you feel dragged out and tired during the day!

If you are still seated, relax for a moment, and consider whether either of these statements ring true for you: “I am on feet all day at work,” or “my career involves repetitive activity like lifting, or working with my hands.” Examples of the latter would be a massage therapist, construction worker or chef. In our sample audience, there were far fewer people for whom these Active jobs were the standard situation.

Those with active jobs can suffer from muscle strain, imbalances of strength, and a feeling of exhaustion due to repetitive activity and overexertion. It is certainly possible to experience a combination of Active and Sedentary activity demands within one workplace, too, and the challenges associated with this can be a combination of the ones described.

Now that we have discovered whether your work requires you to be Active or Sedentary, or possibly a combination of both - and what challenges each of these can present, let’s move forward with some solutions!

Tips for the sedentary category:

1. Sit on a fitness ball instead of a chair. You’ll add caloric burn and work your core muscles! If a fitness ball is not practical in your workplace, try one of the flatter, air filled seat cushions designed for active sitting for a similar result.

2. Stand up while conversing on the telephone. Not only will you burn more calories, but with a hands-free device you’ll be more expressive when talking, and avoid the pain associated with “phone neck”.

3. Try working at a raised work surface like a kitchen island or a high drafting table. This will reduce the stiffness and pain associated with shortening of sitting muscles and increase circulation as well as upping that caloric burn! This is something I do in my home office for filing and sorting tasks.

4. Plan an active meeting for staff or with a client at the indoor track, around the block, or a treadmill meeting at your favourite fitness facility. A food and beverage manager I know conducts the pre-shift staff updates during a walk around the hotel grounds.

Tips for the active category:

1. Take breaks at regular intervals by setting an alarm for stretch/movement breaks. Or associate your break with a regularly occurring event at work. For example, do a 3 minute stretch break when the mail comes at 10:30 every morning; go for a walk for the first 15 minutes of lunch and at afternoon break.

2. Define your specific overuse challenges with the help of a health or fitness professional, and perform adequate stretching and strengthening activities to support those requirements.

Finally, planned activity (exercise for the purpose of exercise) is very important for both workplace categories. To stay healthy and productive we must make up for the down time of sedentary jobs - our bodies are simply not designed to be inactive. Planned workouts are essential to those with active jobs too, in order to support the body systems that are required to remain fit and injury free with the demands of your job!

Next time we will chat about the final challenge (that 4-letter word - TIME) and check out some workplace workouts that can work for you!

We’ll talk soon!

Coming Soon: Fitness in the Workplace, Part 3: Making Workouts work at work!

Zippy-Smooth Spinach Salad

I made this one for lunch two days in a row (with a slight variation), it was sooooo good! I love the tasty tango your tongue takes between the zippy grapefruit and the smooth silky avocado; it is a real sensation pleaser! This is a "single serving" but you can easily expand it for a crowd!

Fresh Baby Spinach (big handful, washed, spin or pat dry)

1/2 Grapefruit

1/2 Avocado

Olive Oil

Fresh Pepper (optional)

Drop a generous handful of spinach on a plate or in your 'to go' container for lunch. Scoop out the sections from the 1/2 grapefruit with a serrated spoon or knife and plop them on the greens, reserving as much grapefruit juice as you can, and put the scooped out half aside for a moment, juice and all! Slice up the avocado and disperse among the grapefruit. Now, drizzle some olive oil right into the grapefruit half and squeeze the whole business on top of the salad as a great, tangy dressing! Add a bit of fresh ground pepper if you like.

Tip: If you are brown-bagging it, squeeze the dressing into a small, separate container and add it when you are ready to eat your salad.

Variation:

For more protein, add some chunks of low fat Havarti cheese, and/or a few slivered almonds!

Enjoy! We'll talk soon.

Fitness in the Workplace: Part 1

Part 1: The Definition of Fitness

Hi everyone. This is an interactive article, so be prepared to play along. Okay, raise your hand if you are fit. Now, raise your hand if you are unfit. I noticed that only a few of you responded confidently. Never mind how I noticed, I just did!

Why was it so difficult? Well, being fit means different things to different people. In fact, fitness is not a quantitative value at all, but more of a sliding scale, with superb athleticism on one side, and ill health (or, in the extreme, death) on the other. Individual factors like body fat, heart rate and body mass index can be measured, but until we establish where our personal fitness goals sit along that continuum, the definition of fitness is elusive.

Let’s review three general categories that pertain to fitness goals and Consider where you “fit”!

Those with athleticism as a goal train long and hard most days of the week to support activities like marathons, mountain climbing or being a professional dancer. Any activity that places high demand on the body’s resources for skills and performance is athletic and training methods might include running, functional training, and sport specific drills.

To increase physical fitness you’ll spend an hour 3-4 times weekly performing activities that fatigue the muscles and make you sweat. The goal is to maintain a healthy body composition and achieve optimal functioning and increased health benefits. Activities often include weight training, fitness classes, leisure sports and swimming laps.

Never underestimate the impact of health and wellbeing as a fitness goal. This defines the non-negotiable minimum activity level required to maintain basic health and participate comfortably in daily activities. Yes, non-negotiable; like bathing, and brushing your teeth! Engage in activity for 30 minutes, 3x weekly that is active enough to elevate the heart rate and respiration so that you must breathe though your mouth, and your body feels warm. Active living pursuits include vigorous housework, walking, climbing stairs and leisure activities like pleasure skating or swimming.

So, now that we have defined fitness in terms of goal categories, shall we try again? Where do you see yourself now in terms of immediate and long-term fitness goals? Well, unfortunately, we are out of time; next time we will pinpoint some challenges and obstacles that faced when trying to work fitness goals into busy lives, and some solutions to get us on the right track!

We'll talk soon!

Pleasure and Pain!

It is known that human beings are motivated by the pursuit of pleasure and the avoidance of pain. It is easy to see why (at least at the outset) it can be so difficult to begin habits that are "good for you". Often there is a result that can initially be uncomfortable (perceived by the body as the precursor to "painful") and that has the effect of dissuading us from continuing the behaviour.

Take dieting, for example. Many diets cause the participant to feel hunger early in the process. Hunger is uncomfortable, and human beings avoid discomfort. So, we end up giving up on the whole dieting thing and go back to our regular habits.

What about exercise? Same deal: there is some discomfort at first, when beginning to wake up muscles and body processes that may not be used to functioning fully or regularly! There is delayed onset muscle soreness (DOMS) which can, in fact, be quite uncomfortable. (Some ads for painkillers are even suggesting they be taken to relieve DOMS!) The fear of that discomfort can be enough to reduce a person's effort, or even stop someone from exercising altogether!

So, what to do?

1) Avoid the discomfort of "hunger" by eating regular, small amounts of quality foods! Check with your nutritional advisor, or do some research on your own. Access Fitness has a great Nutrition Department that can assist with this. Call 519-940-0300.

2) Learn to avoid or minimize DOMS with a few simple tips: stretch after your workout; drink plenty of water, before, during and after your workout; stretch; if you trained hard, take time for an epsom salts bath within 24 hours of the workout; and did I mention.... you need to stretch!?

3) Also, try to re-program your "pleasure/pain" meter! Many agree there is a fine line between the two, and you can shift your attitude and perception. Enjoy that little hunger pang; it just means your body needs fuel, so honour that and grab a healthy snack! Many people really enjoy the feeling of pushing a workout to the next level; all sorts of "feel good" hormones kick in and it feels fantastic! Celebrate that achy muscle feeling because it means you are doing the body good!

We'll talk soon!

Baby Steps!

There is so much information "out there" about what is healthy; both the TO DO list and the what NOT TO DO list can quickly become overwhelming for those of us trying to follow, introduce or change lifestyle habits.

One of the ways to minimize the confusion and pressure of making changes is to introduce them gradually. Building a good habit (or breaking a negative one) happens over time. Create a list of items that you wish to address for your health, and tackle them one by one over time. Introduce a new idea/habit/task only after you have achieved a level of success with another one. At least a week on a new focus is a good start before introducing something new.

Here is an example of what has worked for me over the past 6 weeks:
Week 1. Drink more water - I researched how much I need, set that goal, and have a system in place to track it. Worked on this one for about a month to build the sipping habit!
Week 2. Healthy snacking - I implemented a few portable healthy snack options to add to my nutrition routine. This was to combat my "I'm so hungry I could eat the fridge" issue when I finally stopped for a meal.
Week 3. New activity - I took a Zumba® training course and started practicing the moves regularly. A fun, new activity can kick start or revive your fitness routine!
Week 4. More proteins - I started throwing legumes in my salads, making lentil soup again, and using protein powder.
Week 5. New Breakfast habit - The first meal of the day seemed to be all about the carbs! Reducing breads and starches in the morning has helped me crave them less through the day!
Week 6. "Does it help my goals?" question - this is the "a-ha" moment that caused me to write the last blog entry. I pause before each action (meal choice, activity choice) and take a moment to decide how the choice will affect my goals and my overall health.

Wake-up Weekend Smoothie:
1 cup Soy milk
1/4 cup plain yogurt
1/2 cup frozen fruit (Mangoes or Strawberries...)
1 small or 1/2 large banana (I keep them frozen to add texture to the drink)
1 scoop protein powder
1/4 tsp ginger powder (optional)
a few drops Vanilla Extract (optional)

Pop ingredients in blender (in the order in which they appear) and pulse then blend, about 40 seconds.

Enjoy! We'll talk soon!