Motivation for the New Year
You, only,
are in control of your destiny. If you
believe that you want to be healthy and look great, and
every single day you walk, talk, and act
that way, you will become a healthy person
who looks great. Your beliefs will become your
realities. Forget the past --maybe
you ate too much or haven't been exercising. It's
over! Today is a new day, a time to get headed in the right
direction.
1. Do something TODAY! The biggest mistake is
putting off until tomorrow what we must do today.
Tomorrow never comes when happily today is already here.
Get yourself on track right now, right this minute:
exercise for 30 minutes, drink only pure water, or cut
out sugar. Start right now.
2.
Set goals. Many times, clients and friends start
on a workout plan only to drop out. If you don't
know where you're going, how are you going to get
there? Set long- and short-term goals -- be specific
and realistic . . . don't say "I want to lose weight", say
"I want to lose 10 lbs in 6 weeks."
Example:
Anytime I fall off the health
wagon, I try to set a goal for myself, even if seemingly
far-fetched. I decided to do the Tampa marathon
(26 miles) at a time when I couldn't run even 1 mile. I
decided to do an obstacle course race when I
couldn't make it through the monkey bars (that took 3
months!) I'm not special -- if I can, so can you.
3.
Plan how to reach your goals. Having a goal
is fine but if you don't make a plan, your goal will
seem unattainable and just hang there in the hazy
future.
Example: Again, when I decided to
run the marathon, I joined a 6 month marathon training
group; and when I decided to do the obstacle course, I
hired the world record holder to train me in her gym and on
her course every Sunday for a year.
4.
Track your progress daily, this will keep you
focused. Write down your time, how much you
lifted, ate, etc.
5.
Apply the principle of progressive overload. A
fancy term that means try to do a little ore every
single time you work out (more reps, more weight, more
time). This works.
6.
Exercise with someone. People are more successful
knowing that someone is waiting to workout with them!
7. Exercise 6 to 7 days per week.
It doesn't have to be long, just take a 30 minute
walk.
8. Make your exercise enjoyable. Listen to music
or books on tape, set up a TV, walk outside and enjoy
the weather. You are more likely to exercise if you
enjoy it.
9. Go
shopping! Buy appropriate gear, wear good shoes. Plus I find that
purchases help re-motivate people and get them excited
about using their new stuff!
10. Try
something new. Go to a new gym, use the elliptical, try a new supplement, learn new
exercises, eat smaller meals--tired
of the same results, introduce fresh ideas.
Example:
Recently one of my clients,
Parm, decided to try tennis. She first started
by hiring a group tennis trainer. Then she tried out for a team and although
she assured me she wouldn't make it, she
did. And then, although I was told they wouldn't
win their first competition, guess what - they did!
She tried a new sport and loves it.
11. Finally,
know
we are motivated to do
things we'll benefit from. If you were awarded
$100,000 for exercising, I bet you'd start right away.
It may sound
long-term but I bet you can save $100,000 in health care costs.
Look at the top causes of death: many are related to poor
nutrition and lack of physical activity. Here are
some statistics:
|
Top Causes of Death
(leading examples) |
2001 Total |
Lifestyle |
| 1. Diseases of heart
(heart attack) |
700,142 |
YES |
| 2. Malignant
neoplasms (cancer) |
553,768 |
Some |
| 3. Cerebrovascular
diseases (stroke) |
163,538 |
Some |
| 4. Chronic lower
respiratory diseases |
123,013 |
No* |
| 5. Accidents
(unintentional injuries) |
101,537 |
No** |
| 6. Diabetes mellitus |
71,372 |
Some*** |
| 7. Influenza (flu)
and pneumonia |
62,034 |
No |
| 8. Alzheimer's
disease |
53,852 |
No |
| 9. Nephritis,
nephrotic syndrome, nephrosis (kidney disease) |
39,480 |
Some |
| 10. Septicemia
(blood poisoning) |
32,238 |
Some |
* Chronic Lower Respiratory disease: correlated with
smoking
** Car
accidents: About half are due to alcohol.
*** Diabetes
Type II (adult onset) is correlated with obesity, lack
of exercise, poor diet and hypertension.
Additionally,
here are a few more benefits:
- more energy to spend quality time with family at night
- fit into all the clothes in the closet
- live a long life to enjoy with grandchildren
- feel invigorated and alive
- not be uncomfortable in public
- not become breathless climbing stairs
- do "active" things with friends
- wear the latest fashions
So grab your gym shoes, don't waste another minute!
ADENINE
(Vitamin B4)
Controversy abounds over whether Adenine,
a water-soluble member of the B-Complex family is
actually a real vitamin. For my purposes, I'll
proceed as it is. Adenine acts as a co-enzyme with
other substances to produce energy.
Most of our energy comes from mitochondria
in our cells. The food we eat is "burned" inside mitochondria
to produce energy. A product is ATP.
ATP consists of three substances: (1) Adenine (2)
ribose, and (3) three phosphate groups.
Probable Natural Sources:
Brewer's yeast, whole grains, raw honey, bee pollen,
royal jelly, propolis, most fresh vegetables and
fruits. It is believed all complex carbohydrates
contain some amounts of Adenine.
Possible Deficiency Symptoms:
The following symptoms are likely associated with
Adenine deficiency:
retarded growth rate, blood and skin
disorders,
constipation, nausea, gastrointestinal disturbances,
muscle weakness, low blood sugar,
sensitivity to insulin, physical and mental depression,
anemia, fatigue, vertigo (dizziness), allergies, prone
to infections, weakened immune system response.
A diet with an adequate intake of complex carbs
would probably eliminate an Adenine
deficiency.
Believed Benefits:
--Enhances metabolism.
--Alleviates fatigue and debility.
--Increases antibody formation in counteracting
infection.
--Acts as a precursor for assimilation of other
B-vitamins.
--Strengthens the immune system response.
--Promotes cell formation and normal growth.
--Prevents cellular mutation and free radical formation.
--Helps to balance blood sugar levels.
--Increases transit time of the intestinal tract.
Suspected Antagonists:
Alcohol, soft drinks, coffee and tea, chocolate,
inorganic water, polluted
air, refined sugar and sugar substitutes, overcooking
foods, processed foods, commercial fertilizers,
pesticides, herbicides, fungicides, and most
medications.
Teriyaki Lettuce Wraps
For best results, pick Iceberg,
red lettuce, large spinach leaves, or radicchio leaves.
You will have better results if you core and soak
lettuce in ice water for an hour for easy removal of
intact leaves. Drain
each individually, then refrigerate on a towel for a few
hours to crisp. Dry lettuce well or you will have a watery mixture running out of the wrap.
Ingredients:
1/4
cup sliced water chestnuts
1 tablespoon vegetable oil
1/2 lb ground LOWFAT turkey
1/2 red bell pepper,
seeded and diced
One zucchini, diced
One green
onion, including top, finely chopped
3 Tbsp Lite
teriyaki sauce
8 butter lettuce leaves
Directions:
-
Coarsely chop water chestnuts; set aside.
-
Place oil in wok or large skillet and place over
medium heat until hot.
-
Add turkey; stir-fry two minutes or until lightly
browned and cooked through.
-
Add water chestnuts, bell pepper, zucchini, green
onion and teriyaki sauce; stir-fry two minutes.
-
To serve, place
a heaping tablespoon of turkey
in the center of a leaf, wrap like a
burrito.
Recipe makes two servings.
Yoga Class
College Park Yoga
Check my website this week for more info.
Red Lobster Lighthouse Selections Menu
Proof that everyone has a different definition of light.
A typical meal from the Lighthouse menu may consist of:
Salad with vinaigrette dressing
102 calories, 5g of fat
Full portion of Salmon
578 calories, 33g of fat
Fresh Vegetable Blend
143 calories, 12g of fat
Wild Rice Pilaf
204 calories, 5g of fat
1 Cheddar Biscuit
160 calories, 9g of fat
For a grand total of 1187 calories, 64 grams of fat.
That's not to say that they don't have great lowfat
selections. Just be a
super-detective and ensure that what you eat is in line
with your health goals. Here is
another example, this time of a great lowfat, moderate
calorie meal.
Salad with vinaigrette dressing
102 calories, 5g of fat
Snow Crab Legs (1 lb)
262 calories, 5g of fat
Cocktail Sauce (no butter)/Lemon
87 calories, 2g of fat
Fresh Steamed Broccoli
56 calories, 0g of fat
1/2 Baked Potato w/ Pico de Gallo 92 calories, 2g
of fat
For a grand total of 599 calories, 14 grams of fat.
3 Tips:
1. Don't let the waiter put the cheddar biscuits on
your table. 2. Ask what vegetables are included, if
its the veggie medley, ask for steamed broccoli, no
butter instead.
3. Don't assume your waiter knows how
to keep things lowfat. Almost every
waiter/waitress I've met has no idea what is fattening
and what isn't. BE A SUPERSLEUTH!
