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Category Archives for "I Want to Eat Better"
6

Are You Safe Exercising in the Heat? Stay Hydrated, but How?

Kymberly's water bottle Stay hydratedStay Hydrated When You Exercise in Heat

Are midlife exercisers safe to exercise in the heat? Is it enough to simply stay hydrated? What are the dangers (and solutions) for active boomers who face high temperatures and humidity? Are you thinking yet of the Poindexter song, “Hot, Hot, Hot?”

Summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait, we’re not saying avoid outdoor exercise. Say nay to that. We want to encourage you to go outside and be active. Of course we always support going inside to group fitness classes, especially when the room has AC! But stay hydrated.

Are midlife exercisers safe to exercise in the heat? Click To Tweet
Mud Run water duct with Alexandra

Take your water bottle everywhere. Over hill, under dale, through sewer drains

Often we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or.  Be well-prepared especially if you aren’t well-hydrated. We won’t lecture you (but we’d like to) if you don’t take along your water bottle, but we WILL share some definitions and information. Then you can know when you’re in harm’s way or safe to beat the heat. 

Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).

Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.

Dehydration – when water losses due to sweat are not offset by water intake. Read Water: Chilled, Stirred or Straight from the Pool Post-Exercise? if you wonder whether to drink cold or tepid water:

Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium. Danger, danger.

When exercising in heat, is it better to drink a lot at once, or go w/ lots of sips spread over… Click To Tweet

Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.

Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.

Hiking makes you sweaty so stay hydrated

Sweaty shirt competition. We both win.

Hot Tips to Stay Cool

* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.

* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?

* Drink water before, during AND after exercise – yes, all three.

* Before you go out, eat a small salted snack such as pretzels. As “opposite day” as that sounds, a salted snack will stimulate thirst, plus the sodium helps you retain waterWater - stay hydrated.

As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. The temperature that’s most effective is … the one that will induce you to drink more water.

If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.

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by Alexandra Williams, MA and Kymberly Williams-Evans, MA

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7 Healthy Lifestyle Tips: How Can You Create Better Habits?

Healthy Lifestyle tips get you on top of the world

Feel on top of the world when you embody a healthy lifestyle

“I want to change my life. I need to change my life.” If this is you, wondering how to create a healthy lifestyle, then feast on these healthy lifestyle tips proven to help you get more fit.

Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?

Go From 1-10 with 7 Healthy Lifestyle Tips

It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.

Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.

To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet

Simple, Small, Sustainable, Specific Steps Spell Success – Yes to the S!

To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!

A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.

Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet

SAMPLE Plan to Instill Healthier Lifestyle Habits

  1. Before you eat something that may hinder reaching your goal, write down the food. Seeing “four scoops of tuna salad” written down may help you decide to just take two scoops, or even just one.
  2. Shop at a farmer’s market, co-op, or the perimeter of grocery stores (any place where healthy food dominates the choices).
  3. Healthy Lifestyle Habits and Hampton Creek

    Photo and tagline courtesy of Hampton Creek

    Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!

  4. Add 1,000 steps a day to your movement.
  5. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where you’ll be tempted to mindlessly eat seconds.
  6. Do 5 push-ups, from knees or toes, and 10 squats.
  7. Reward your achievements by writing down the extra energy you have, or getting a massage, or calling a supportive friend. Choose any reward that is positive (not junk food) and acknowledges your hard work.

Walk 1000 steps Kymberly and LIberty2 Bonus Steps to Super Support Improved Health Habits

  1. Read our post: How Do I Get Healthy Habits to Stick
  2. Be motivated beyond belief and also read Which is the Best Workout so you will be more liable to achieve those 150 cardio minutes.

You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.

Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”

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Photos taken by Alexandra Williams except the first one and as noted.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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Carmel-by-the-Sea Might Be Cooler than the Beach Town Where I Grew Up

I went back home this past weekend to a town I’d never actually visited. In other words, I went to a place that took me back to my childhood. It so happens that Carmel-by-the-Sea is similar to my hometown of Hermosa Beach, which means I felt right at home and nostalgic, as well as being transported back in time.

Carmel-by-the-SeaBoth are beach towns with lots of morning fog. Both are about 1-square mile big. Both are full of poets, painters, actors, writers and photographers.

plein air show in Carmel

A plein air painting juried exhibit in Carmel.

Carmel was incorporated in 1916; Hermosa in 1907. Both attract surfers, though the water is definitely colder in Carmel. And both have small cottages that were built generations ago sitting next to award winning, “to the lot’s edge” architectural wonders on every street. Don’t ask the prices unless you aren’t daunted by California real estate.

homes in Carmel

Old and New Carmel homes

As part of a bloggers’ weekend, I drove up to Carmel with the simple expectation that I would have a good time. Since so many of you are similar to me in that we like history and the personal touch, I’ll share some of the things I did and discovered that I think YOU might also enjoy.

Hofsas House
A gutsy, go-getter woman founded the hotel where we stayed – Donna Hofsas. In 1947 she lived in the cottage where I stayed while adding more rooms over the years. In a town that only allows two-story buildings, she talked the city planners into letting her build a 4-story hotel. How’s that for moxie? Then she commissioned the same female painter who did the fresco at Coit Tower, Maxine Albro, to paint several murals and other works at the hotel.

Hofsas House Carmel

The living room in Donna Hofsas’ original cottage.

Donna’s granddaughter now runs the bright pink Hofsas House  (as well as being on the city council), so ask her for the hotel’s secrets when you stay there. Hofsas House is on San Carlos Street between 3rd and 4th Avenue (see below to discover why I’m not giving you a numbered address).

bed in Hofsas House cottage

My cozy bed nook in the original Hofsas House Cottage.

On the details side, Carmel is more affordable than I expected. Even in high season, room rates range from about $150 – $275, with no stupid ***@** resort fee snuck in. Wifi, breakfast and parking are free.

Town Quirks
Did you know it’s illegal to wear heels higher than 2 inches in Carmel? You won’t get a ticket: the law was created in the 1920s to protect the city from lawsuits from people who tripped on the sidewalks. Great excuse to put on sensible shoes, eh?

Carmel shoe shop

These definitely count as sensible shoes. I should have gotten them.

The town has no street light or addresses. Walk around and you’ll notice that homes all have names. Keep in mind that the town was founded by creative types. They wanted a forested, European feel to the town, so bourgeois things such as number plates were verboten. Everyone has to go to the post office to collect mail. Certainly means all 3,700 inhabitants get to know each other.

home in Carmel

This is the “address” system in Carmel: all names; no numbers

For now, you can still have fires in certain locales on the beach too. This was exciting for me to hear, as we used to dig sand pits and have fires on the beach in Hermosa in the 60s. They were banned by the time I hit middle school.
No big box inns or stores are in Carmel either. It’s mom and pop all the way. Actually, the town is so friendly, even your dogs are welcome. Even in the inns, restaurants, wine-tasting rooms and shops, where you’ll spot water dishes and treats everywhere. Annnnnd, free parking.

dogs at the beach, Carmel

Dogs are welcome and encouraged in Carmel

Shopping, Hiking and Dining
Compliments of the Hofsas House, I received four Wine Walk Tasting tickets, each good for a wine flight at any of the 14 wine tasting rooms in town. Yup, I left Santa Barbara County’s wine country and landed in Monterey County’s. I also discovered two designer consignment shops, an Alice in Wonderland shop, a chocolate shop, and enough bakeries to keep my bread-baking, carb-loving self happy.

designer sunglasses in Carmel

I wanted these designer sunglasses from Foxy Couture soooooo badly

Alice in Wonderland store, Carmel

White Rabbit Store, where I bought a load of Christmas gifts. I was in this play as a child. And my late older sister played the White Rabbit. Very nostalgic store for me.

For lunch or a snack, I recommend Carmel Belle on San Carlos Street between Ocean and 7th (get the ginger apricot scone, stat!), or the Cheese Shop on Ocean and Junipero.

Carmel Belle, Carmel

Get the apricot ginger scone. And wine to go with it, of course.

For dinner, a friend and I went to Beach House Restaurant at Lover’s Point in Pacific Grove (an 8-minute drive). It’s right on the beach, and our service and food were excellent. Plenty of options for vegetarians, too. FYI, the portions are huge, huger, hugest, so come hungry.

Pacific Grove

The view of some lovers from our seats at Beach House Restaurant at Lover’s Point

mud pie at Beach House Restaurant, Pacific Grove

I only ate half of this mud pie – the half above the plate.

Hiking is my meditation, so I walked along the beach, around town on the residential streets, Point Lobos, Big Sur, and about 20 different pull-out stops along Highway 1 as I drove south. On my next visit I might take one of the History Walks, though I could also be persuaded to do the art walks or food tours. I also want to hike along the Mission Trail Preserve. For those of you into birds, one of the secrets I learned from Carrie (co-owner of Hofsas House) is that the Carmel River is the place to be.

Final piece of good news that you will never think about in advance, but makes a big difference – Carmel-by-the-Sea is a safe place for women to walk alone, day and night. I went walking early in the morning, and felt at ease and quite peaceful. Even though I had my iPhone and Canon out (major tourist alerts), the locals out running and dog-walking all said hello. I truly had to resist the urge to say, “I grew up in a town that used to be just like this. Can we please chat about the good ol’ days?”

I want to go back soon. Preferably on a romantic getaway, but another girls’ getaway would work too.

by Alexandra Williams, MA

Photo credits: Alexandra Williams – Canon and iPhone

1

Benefits of Organic Food: Did You Know…?

Like many of you, I prefer organic food to industrial; made-from-scratch to processed. I will freely admit to being biased. Yet my preference is based on science and experience. Whether you have a strong opinion for or against organic, or just don’t care one way or the other, you may be interested in these tidbits I picked up at a meeting last week at the Natural Products Expo West.

organic milk photo: Milk milk.jpgOrganic milk has nutritional advantages over conventional – In a meta-analysis of 170 published studies, researchers found that organic milk had 56% higher healthy omega-3 fatty acid levels than conventional milk. The study, led by Carlo Leifert of Newcastle University, also found that organic dairy provides other health benefits such as higher levels of conjugated linoleic acid (why do I always think of French verbs when I hear the word “conjugated”?), iron, carotenoids, and Vitamin E. The milk in this study is bovine, not plant-based.

Switching from a conventional 2 #organic diet reduced pesticides in children in just 7 days.… Click To Tweet

An organic diet can reduce exposure to some pesticides – According to a study run by UC Berkeley’s Center for Environmental Research and Children’s Health (along with U of Maryland’s Institute for Applied Environmental Health & Emory University Rollins School of Public Health, 40 Mexican-American children living in agricultural and urban communities in California reduced their exposure to some pesticides by switching to an organic diet. The two highlights of this study are that a number of the children reside in agricultural communities, and that the improvements were seen after only a week. “An organic diet was significantly associated with reduced urinary concentrations of nonspecific dimethyl OP insecticide metabolites and the herbicide 2,4-D in children.”

honeybee flower photo: Honeybee DSC_7638.jpgNeonicotinoids pose a high risk to the bee population – Wonder what a neonicotinoid is? Notice how it seems like the word “nicotine” is in the middle of the word? From the Oxford Dictionary: “Any of a class of synthetic compounds having a chemical structure similar to that of nicotine and related alkaloids, used as systemic insecticides on plants and as topical or systemic insecticides on animals.” All you need to remember is BAD. The bee population has been decimated over the past few years, and a lot of scientific data suggest a link to neonicotinoid pesticides use. Want some GOOD? “The presence of native habitat in close proximity to farms may sfeguard wild bees from the negative effects of pesticide use.”

If you want to focus on a few veggies and fruits that are most affected by pesticide, these are the dirty dozen:

Apples
Celery
Cherry tomatoes
Cucumbers
Grapes
Nectarines
Peaches
Potatoes
Snap peas
Spinach
Strawberries
Sweet bell peppers

And if you are budget-conscious (aren’t we all?), this chart may help you see that the costs of organic vs conventional are quite similar.chart comparing organic and conventional

Alexandra Williams, MA

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8

5 More Healthy Food Trends

In our recent post “5 Healthy Food Trends,”  I listed five of ten nutrition trends that are driven by consumer preferences. As promised in that post, you can now read the other five from my article “10 Nutrition Trends to Watch,” for IDEA Fitness Journal.

I’ve excerpted from that article below, and if you want access to the full piece, please contact IDEA – the health and fitness association – at 800 999-IDEA.

superfood hemp in cerealSuperfoods
What do moringa, hemp, algae, purple corn, red palm oil, reishi mushrooms, turmeric and maca root have in common? They have joined blueberries, cinnamon and ginger root as must-have superfoods.

High in antioxidant and vitamin content, these health-promoting foods have passed $130 billion in sales. At the recent Natural Products Expo it was common to find people at booths tasting moringa protein drinks, turmeric rice, ginger hummus, and purple corn cereal.

Gluten-Free
Twenty percent of Americans say they actively try to eat gluten-free foods in their diets, and sales of gluten-free foods increased by 63% between 2012 and 2014. According to the poll, “Far more U.S. adults say they actively try to include gluten-free foods in their diets than actually suffer from celiac disease.” People with celiac disease or wheat allergies have to eat a gluten-free diet, as they cannot tolerate gliadin and glutenin, the two proteins found in gluten.organic gluten free sprouted popcorn. member of Organic Trade Association

Sugar Substitutes
Sweets will probably never go out of style, but sweeteners sometimes do. The demand for “natural” plant–based sweeteners is currently driving the market, and a few have moved up to the front row lately. Monk fruit, stevia leaf, and erythritol are just three substitutes rocketing up in popularity.

Wine is 1 of 5 healthy food trends. Are the other 4 as intriguing? Click To Tweet

Wine
You might say wine has always been in style, yet recent research about resveratrol has made red wines even more popular. Some preliminary research also shows that resveratrol can prolong life for mice and pigs, although this benefit has not been tested in people. Other research shows that it can help prevent heart disease, cancer, Alzheimer’s and diabetes—all diseases of great importance to the market drivers, Boomers. Besides, WINE!!!

Other Beverages
Combinations that would have been considered “weird” a few years ago are now found in refrigerators everywhere. For example, Uncle Matt’s Organic Juice now has orange turmeric juice, while REBBL makes tonics and elixirs such as ashwagandha chai and reishi chocolate coconut milk. Bulletproof and nitro cold-brew coffee are amping people up, bone broth has moved from the soup bowl to the tea cup, drinks based on roots and trees (neem, anyone?) are vying with coconut milk for shelf space, and flavored kombucha is now mainstream. Bolthouse Farms has a new line of cold-pressed juices, and Orgain produces an organic cafe mocha nutritional shake with ingredients that include grass-fed milk proteins, brown rice syrup, sunflower oil, kale, beets and açai.

dandelion mocha teeccinoHaving just spent several days at the Natural Products Expo West, I am energized by the growth in demand for foods, products and services that help, not harm our health (both corporeal and environmental). Look for an upcoming post that focuses specifically on organic products. Some of the statistics will surprise (and alarm) you.

Alexandra Williams, MA

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7

5 Healthy Food Trends

Some say abs are made in the kitchen, others say they’re made in the gym. My abs were actually made by my parents, though I’ve managed to take good care of their creation through healthy food and exercise.

As I just had my article, “10 Nutrition Trends to Watch” published in IDEA Fitness Journal – the magazine for fitness professionals (you can call 800 999-IDEA to order a copy if you aren’t a member) – I thought I’d share five of those trends with you and a few excerpts from the feature.

plumsFoods for Healthy Aging and Brain Power
Confirmed links between food, aging and brain health have exploded over the past few years. In 2012, Americans spent about $30 billion on health supplements, so it’s obvious we want to improve (Lara 2014). Boomers are hitting retirement age and wanting to stay active, engaged and youthful, so it makes sense that this demographic superforce would look to food for help with that.

Local, Sustainable Foods
For many years, our access to food has been based on a global model in which food would travel long distances to arrive on our tables. Interestingly, as the world has become even more global thanks to the Internet, consumers have pushed for a system that returns to agrarian times—eating food that is grown and produced locally.

fruit and yogurt parfaitMilk Products
Weight-conscious consumers have shunned whole milk since the 1980s, so it may surprise some to learn that it’s making a comeback (Shanker 2015). Higher consumption of butter, cream and high-fat milk correlates to lower levels of central obesity (waist-to-hip ratio ?) (Kratz, Baars & Guyenet 2013). The resurgent interest in whole-milk products includes some staples and also some newcomers, such as creamy yogurt, savory yogurt (aka labneh), cheese, whey protein, quark and farmer’s cheese.

We're getting about 1/3 of our daily kcals from snacks. But are they healthy snacks? Click To Tweet

Rise of Online Healthy Food Boutique Memberships
From ready-made meals to single packages of paleo jerky treats, healthy foods are reaching consumers quickly from both national and local companies.
Thrive Market is a fairly new online marketplace that recruited more than 2 million registered users in 2015. It’s the fastest-?growing e-commerce company in the history of Los Angeles, and I myself shop at it. They give one free membership to a family in need for every paid membership, and I have a link for you in case you wish to join – you get 30 days for free.

logo for Thrive MarketHealthy Snacks
According to a recent survey, Americans are getting about one-quarter of their daily calories from snacks, and consumers are paying attention to the items they choose (USDA 2014). Not only are people more particular about their snacks; they’re also willing to try new things, including bottled, potable soups; meat snacks, especially if they bear the “grass-fed, hormone-free” label; and whole and sprouted grains in items ranging from hot cereals to raw protein bars. Cakes, candies, chips and cookies are still quite popular, yet a long-term shift toward healthier snacks has occurred (Conick 2015).

Stay tuned for a future post, when I’ll share the other five trends from the article. Till then, grab your turmeric and kale chips and go for a walk. Me, I’m off to make some popcorn with red palm oil, coconut oil, hemp seeds and salt. It’s really quite delicious.

Alexandra Williams, MA

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16

Healthy Heart: Improve Your Circulation and Flexibility

Have a HeartYou probably have a heart, but is it a strong one? Do you also have great circulation and flexible arteries? Bonnie Raitt was right when she sang Have a Heart.

Hard to make that sound sexy and exciting. However, having a strong circulatory system and being flexible should be on the top of your “gotta have” list if you want to live a full, healthy life. If you are a woman over 45 (keep those genetic predispositions in mind too) you will especially need to focus on circulating better than a politician at a fundraiser!

Sure, you have a heart. But is it strong, flexible, and a good circulator? Click To Tweet

Circulation is the movement of fluid through the vessels of the body in a regular or circuitous course induced by the pumping action of the heart. Say what? When you have good circulation, blood can move to every cell in your body in less than 60 seconds. (And you can learn foods to eat to help your heart in fewer than 60 more seconds by checking out our post, “5 Age Defying Tips to ‘Youthen’ Your Heart and Improve Circulation.”)

How can you improve your circulation? Click To Tweet

What’s Killing Women?

Thinking of which, did you know that heart disease is the number one killer of women in the US? Or that the symptoms of a woman’s heart attack can differ drastically from men’s, so those signs often go unrecognized? We need to do better at spotting heart attacks in women AND take action to minimize heart disease in the first place. In other words, having good circulation not only can improve your life, but possibly also save it!Circulataory system

Notice how Bob Hoskins ends up at the ER in the Bonnie Raitt video clip? Did you notice what he was eating? Exactly!

How Can You Improve Your Circulation?

The three main ways you can help your circulatory system are to:

1) Exercise

    While many types of exercise help your overall awesomesauceness, walking is the single most effective form of exercise to achieve heart health, according to the American Heart Association. For every hour of walking, life expectancy may increase by two hours.

Let's get Flexible, Flexible2) Achieve good flexibility
Researchers have established a correlation between flexible bodies and flexible arteries in people older than 40. Can you touch your toes? If so, you probably have flexible arteries. Arterial stiffness indicates an increased risk for heart disease and stroke. Being fit seems to delay the development of age-associated artery stiffening.

3) Intake healthy food and drink 
One of our favorite ways people can support their circulation is via cocoa flavanols. What can be better than finding out that a regular, small dose of dark chocolate helps your health. We’re all over that good news!

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In other, more expected news, you probably guessed that a diet rich in plant-based foods is also heart healthy.  This infographic has some specific foods to choose if you want a stronger heart and better circulation. (We differ on just two small points: 1) tomato has no “e” at the end and 2) egg yolks are no longer considered problematic.)

Infographic on foods to help hearts

Infographic provided courtesy of Veestro

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Photo credits: Heart collage:  qthomasbower; Circulatory system: Vivienne Balonwu

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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4

How Do I Get Healthy Habits to Stick?

Kymberly and Alexandra post bike rideAre you striving to improve some of your habits? To say good-bye to some old ones and “come on in” to new, good ones? Aren’t we all? If you had the opportunity to easily and permanently change a few habits to improve your health and happiness would you be interested?

Starting vs Staying Power

No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.

Hollywood Christmas ParadeOne of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”

Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:

  1. You’re super motivated.  You start an exercise program with energetic intent and full power. No results yet that you can see, but, hey, it’s only been a few days.
  2. You up the ante. If twice a week is good, thrice is better. If 30 minutes of exercise is doable, then 45 minutes will really get this new exercise regimen going. If the pace is comfortable, then you must not be pushing hard enough.
  3. Week three or so — your body aches; your muscles are sore; your schedule seems taken over by trips to the gym or basement exercise room.  And darn, but you still don’t see results. All this work, and it’s not working! Yet. Now.
  4. You get demotivated. Or injured. Or pulled back into your prior schedule because who can sustain such a big change?
When you are looking to improve your movement habits, keep in mind the FIT principle Click To Tweet

The FIT Principle

Kymberly's ABC class students. Photo by Dorothy Salvatori

Photo by Dorothy Salvatori

Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.

When you are looking to improve your movement habits, keep in mind the FIT principle:

  • F = Frequency.  How often are you working out?
  • I = Intensity. How hard are you willing to exercise?
  • T = Time. How long will your movement sessions last or total up to?

Make One Change at a Time

Make walking a daily habitChange only ONE of these elements at a time, about every two to three weeks. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time –  more F or I or T. No ands.

Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.

Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.

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Kymberly Williams-Evans, MA

9

10 Tips to Avoid Holiday Weight Gain

Every year about this time we are asked for our “best” tips to avoid weight gain over the holiday season. So every year we share what we believe to be some simple and easy tips. As many of you know, simple is one thing; easy another, yet we have found these 10 tips to have a great success rate with our students, readers and even ourselves.

Ten Tips to Avoid Weight Gain

fountain at Rancho la Puerta1. Drink lots of water and green tea before the feast. You will feel full and less inclined to overeat.

2. Eat your usual breakfast and lunch. Don’t skip a meal thinking you will then be free to make up for lost calories when dinner is served. By the time that occurs, you’re likely to be so hungry that you’ll overeat or choose whatever is closest.

3. Sort foods into 3 categories:

  • Food I love and will probably have two helpings of;
  • Food I like and will take just one helping of;
  • Food I don’t need to eat at all.

Planning and paying attention have a definite effect on how much you pile on your plate.

4. Use a salad plate instead of dinner plate. You’ll be inclined to eat less. Most of us are visually triggered, so we stop adding food once our plate looks full, regardless of plate size.

5. Get up from the table when done. Do not sit with food in front of you once you’re done. Also, put food away right after you’ve finished dinner or you could end up eating an entire meal’s worth just from picking at the stuff that’s in front of you. If you feel you’re being impolite, just say, “I’m putting stuff in the fridge now so I don’t feel tempted to overeat. Anyone who’s still hungry is more than welcome to help themselves.” Not only are you letting people know why you’re putting food away quickly, you’re also making yourself accountable by stating your goal to not overeat.
shadow of person on bridge
6. Use your mind to decide what matters. When loading your plate, ask yourself this question: “Am I choosing this because I’m hungry or because it tastes good?” No right or wrong answer exists; it’s simply that the awareness of your choices will help you make a considered decision as you realize that you are in control, not the food.

7. Go for a walk. What better way to spend quality time with your family or friends than by putting on a jacket and getting outside?

walking is great exercise

Follow us to Tenaya (and our upcoming massage)

8. Invite guests to your meal whom you admire and respect. Or who wouldn’t otherwise have a friendly place to go celebrate. When the focus is on the guests rather than the food, we tend to eat less. If you have no-one outside of your usual circle to invite over, cook all your food, then take half of it to your local homeless shelter (if they accept outside meals).

9. Put reminders in places where you’ll actually see them – on the stove, in the fridge, on the storage containers, on your placemat. These reminders need to be positive in nature, not negative or they will only make you feel bad. For example, “You can do this” and “Remember your long term goals” are positive reminders. “Don’t even think about eating this” and “oink oink” are definitely negative. I don’t know anyone who responds well to negativity, do you?

10. Be kind to yourself. Maybe eating a few huge meals is what you want to do, and is no reflection on your usual habits. Maybe you are fine with doing extra cardio and weights as a balance. And maybe, just maybe, you are healthy and your weight is irrelevant. If you start feeling guilty, ask yourself if it’s for your own sake or because you feel you’ll be judged. At the end of the day (and the season), it’s your normal patterns and habits that matter, not a few meals. So be kind.
happy dog
What tips would you add to this list?

One tip we’ll add is to subscribe to our twice-weekly posts. So simple (and easy) – just add your email to that box over to the right ——–>

23

Perfect Body Season is … Never In Season

Trying to lose weight over the holidays before you see any judgy relatives,  grandkids who want to play, or the crotchety old uncle who said you’d never amount to much? Fuggetaboutid! Give yourself the ultimate gift of self-love this season and revel in the ribald revelry of winter with some gusto, acceptance, and balance. Being “thin” was not always in. Being healthy and active (with good posture) is always in style. And hotter than mulled cider!

* See our series on the subject of how to assess, then improve your posture to look more fit. You are welcome!)

Body image & a perfect physique are matters of perspective, culture, history, & whatever… Click To Tweet

Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.

Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”

Too Skinny, Men?

Hottie or Nottie?

Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!

Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!

Done with Exercise until 2016? Hope not.

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by Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

 

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