Archive

Category Archives for "I Want to Eat Better"
2

Good, Better, Best Bod Yet with DietBet

Alexandra Williams, MA
Alexandra jumping on mini-trampoline

Showing off the Bread Tumor I Need to Decrease

We recently posted about starting a DietBet, which is an online game where you sign up to lose 4% of your body weight in a 4 week span. If you make your weight loss goal, you share in the pot of gold at the end of the rainbow.

That’s 28 days of focusing on your food and exercise. Getting proper sleep helps too. You can actually lose 14 pounds a year just by adding one hour of sleep each night.

The start date was just two days ago (May 27), and the pot is already up to $675, with 27 players putting $25 each into the game pot.

We’ve had a number of people ask us if it’s too late to join, hence this oh-so-loverly video saying, “Yes, you can still join.” [youtube]https://www.youtube.com/watch?v=Q671QIDeH-U[/youtube] Okay, it’s actually Audrey Hepburn in “My Fair Lady,” but it IS loverly! You don’t get an extra two days at the end (the final weigh-in is June 24 & 25), but you can do it! Speaking of weighing in, you do NOT have to publicly share your weight. Actually, you don’t have to privately share it in the group either. One “referee” at DietBet headquarters verifies your initial and final weigh in photos to keep us all honest.

For all the details, and to sign up, follow, follow, follow the DietBet road to become Good, Better, Best Bod Yet!!

If you wish to donate to the funds set up for the victims of the UCSB/ Isla Vista murders, go to this post.

And if you wish to hire us to speak about fitness, health and saving money through fitness, contact us at info@funandfit.org. Our operators are standing by (that’s us, and it means our cell phones are in our pockets).

35

Chicken-Wrapped Bratwurst in Honey Peanut Butter Sauce

Alexandra Williams, MA
picture of Bees Knees peanut butter

Whipping up some honey PB sauce

For Memorial Day, we have a lot of family coming to town, and I am the hostess who enjoys spending time in the kitchen, preparing yummy stuff for all of them. Inspired by “The Bee’s Knees” honey peanut butter that Peanut Butter & Co. sent me as part of their Yum Squad, I created a recipe that I think is a winner:  Chicken-Wrapped Bratwurst in PB Sauce.

First of all, I was just going to make chicken marinated in the sauce, but I accidentally defrosted chicken lunchmeat instead of chicken breasts, so I just defrosted bratwurst and figured it would work to wrap the chicken around the bratwurst! That’s my full disclosure on the way I create the cooking magic here at the Alexandra House of Cooking Infamy. I’m actually a vegetarian, so can be excused (somewhat) for my chicken confusion, right?!

In any case, the recipe is below, and was pronounced a delicious success by the meat-eaters in my family. So it shall be repeated for the weekend. It’s a versatile recipe, eh!! (I’m channeling my inner Canadian for no apparent reason there).

picture of uncooked bratwurst in honey PB sauce

Wrapped up and ready to bake

Chicken Wrapped Bratwurst in Honey Peanut Butter Sauce

8 slices chicken lunchmeat
4 large bratwurst

Sauce
1/8 cup brown sugar
1/2 cup honey peanut butter
1/2 tsp curry paste (red or green)
2 minced or crushed garlic cloves
1/8 tsp pepper
1/4 cup soy sauce
1/4 cup water
zest and juice of small lime (or 1/2 of regular)

Whisk together all the sauce ingredients in a bowl. Put the bratwurst into the bowl and fully cover it with the sauce. Let it sit for at least 30 minutes. While it’s marinating, preheat the oven to 350. Put the bratwurst into a baking dish (or on a parchment covered baking sheet) and wrap the chicken slices around the bratwurst. Pour remaining sauce over the meat and bake for 45-60 minutes.

I baked it in a covered dish, so if you bake it in an uncovered dish or on a baking sheet, the cooking time might be somewhat less. And in case you’re wondering what I ate, I had the borscht, made from beets I grew in my garden.

Serves 4

picture of pb marinated bratwurst and borscht

Chicken wrapped Bratwurst in Honey Peanut Butter Sauce, served with Beet Soup

 

 

 

 

 

This is not a sponsored post, but Peanut Butter & Co. did send me two jars of Bee’s Knees. They also will send two jars to a U.S. resident who gets randomly selected in our giveaway.

a Rafflecopter giveaway

Happy holidays to you and yours if you’re celebrating Memorial Day. Also, if you haven’t joined our Diet Better yet, why not? Lose 4% of your body weight in 4 weeks and win a share of the money in the pot. Only $25 to join. It begins on Tuesday, May 27, so eat that holiday food, then get a’losin!! Read our post about it or just click to join.

5

DietBetter: 4 percent Weight Loss in 4 weeks

Alexandra Williams, MA

Many people (mostly women) come to us for advice about losing weight. There are so many different ways to lose weight; some healthy, some not. We talk about realistic, healthy solutions.

lady on scale getting weighed

Weigh me up, Scotty!

With that in mind, we are about to start a four week DietBetter on Tuesday, May 27. You get 4 weeks to lose 4% of your starting weight. At the end of the 4 weeks, whoever’s hit their 4% goal is a winner and splits the pot. The amount in the shared pot depends on the number of people who join up.

 

With DietBetter we don’t tell you HOW to lose the weight, though Kymberly and I do have advice about the best diet for weight loss, the most effective way to get started , and the best weight loss methods according to research (hint: the answer is “it depends”).

What we like about DietBetter is that you choose the weight loss method that’s right for you, while they set the parameters to keep it healthy and safe. For example, if you weigh 170 pounds, four percent of that is 6.8 pounds, which means losing 1.7 pounds a week. Totally realistic, as we show in our post “Lose 10 pounds in 4 weeks.” Math + hard work = weight loss success + financial gain.

[vimeo]http://vimeo.com/79208152[/vimeo]

How DietBetter works:

1. Join up today and put $25 in the pot. You can join up after the game starts, but you are best off to join up in advance.

2. In the 48 hours before the start date of May 27 you post a starting weight photo that is verified by the DietBetter team (they send you a word to use, plus photo requirements).

3. Your weight is NEVER shared unless you decide to do so.

4. You can check in on the site as often as you like to share successes, frustrations, ideas, encouraging words, or even to ask us for advice.

5. Within 48 hours of the end date of June 28, you post your final weight. If you are a winner, you need to post a verification photo. If you did NOT achieve your 4% goal, you don’t need to post a picture.

6. Winners get their share of the pot via PayPal.

That’s it. I’ll be doing this too, as I still want to lose that last bit of the 10 pounds I gained back in December when I complained about being overweight and over the hill. Trying to lose weight on my own has gone okay, but not great. I am still not where I was six months ago, even with all my exercise and healthy eating. I’m motivated by money because I want to get my $25 investment back!! I also want to make money, though secretly I hope everyone is a winner. Oh, that’s another great thing about DietBetter – if everyone wins, they don’t even keep their cut. They believe so strongly in positive reinforcement that if we all win by losing, we all get back our full $25.

So, are you in? Click on this link to join. Four weeks. Four percent.

 

 

photo credit: lady on scale – Clarita

We love it when we can share good news with you – If you have watched any of our videos about improving your posture, you know we are fans of good posture. In celebration of National Correct Posture Month, our friends at BackJoy are rewarding those who commit to improving their posture by awarding the first 500 people who participate in the #PosturePledge celebration with a FREE SitSmart Posture Plus ($40.00 retail value), You’ll also be automatically entered to win a fabulous grand prize. All you have to do is choose one of the ten simple actions listed on BackJoy’s Posture Pledge Facebook page.

It’s a good bet to subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

24

Can a 55 Year Old Have More Energy Than a 20 Year Old?

Alexandra Williams, MA

I am 55. My university students are about 20. After my 8 a.m. cardio class last week, one of my students asked me how I had so much energy. What do you think I gave as my answer?

Alexandra teaching Drums Alive

Teaching Drums Alive

After I gave my response, I walked back into the gym and taught two more classes – one Drums Alive ; one strength training on the ball. Once I was done teaching, I started thinking further about her question. Although it was really probably a compliment with no answer expected, I did ponder it as a sort of research question. You know, in an anecdotal sense, as I haven’t done any research on myself (trying two cigarettes in 7th grade sort of counts as self-research I guess. I smoked the wrong end, as we were hiding in a dark basement, so couldn’t see. Turned it around, inhaled deeply, almost died from coughing. End of smoking career).

First, the answers I rejected as to the genesis of my energy:

* Genetically gifted
* Good luck
* Students are super listless, so I look energetic by comparison (though they do look a bit like pale vampires peaked during mid-terms)
* I’m bionic
* Energizer batteries shoved up my … nope, that’s not it
* Optical illusion due to room lighting
* Crowd hypnosis
* Lots of caffeine (hahahah. I drink decaf coffee every few weeks, and think soda is evil)

Want to know what I told her? Three words: Exercise, Nutrition, and Willingness

Exercise

Lizard's Mouth with Tamara Grand

Working at our over-40 Fitness with Tamara Grand

Most non-exercisers will think, “Hey, wait just a sec. Exercise makes you tired, not energized. W.R.O.N.G. That is short-term thinking. In the long run (and 55 is the long run, I assure you), the cardiovascular system becomes more efficient when it is challenged with exercise. I’ve been teaching for over 30 years, plus I danced and played soccer before that, so even when I had anemia in my 20s, I still had lots of energy. This post we wrote with 7 of the top reasons people exercise will enlighten you. And this other post with the other top 7 reasons will make you smile. Or so we hope.

Nutrition

It’s probably an unfair match-up between my eating habits and my university students’ because they are part of a demographic famous for eating (to say it delicately) crap. I require them to eat a healthy breakfast, yet I don’t actually monitor their personal lives, nor am I all that sure that their definition of “healthy” matches mine, though I do nag give them friendly advice about what constitutes a suitable breakfast prior to working out.
In our radio interview with personal trainer, author, and biologist Tamara Grand you can hear her excellent advice about clean eating for women over 40 (though her advice works for all ages).

I have taken her “tough love” advice about no longer being able to eat as I did in my younger years (due in part to estrogen and other hormones).

Willingness

What the heck does this have to do with energy, and what do I mean by willingness? I really just mean attitude and being willing to do what it takes to be healthy and fit. I am not a of fan of the word “willpower” when it comes to moving and eating for health because it’s too easy to feel it’s a battle, and I don’t want to fight with myself. Trying to think succinctly, I’d say that I am pretty good at “If / Then” decisions. For example, I walk a lot. And when I walk I don’t actually like to sweat. But I think, “If I walk up the mountain road road for an hour, then I’ll have done my 10,000 steps (my daily goal) for the day.” Or “If I choose not to eat cookies or ice cream when I crave an evening snack, then I’ll be that much closer to my weight goal.” I think of the choices, then make conscious decisions. I essentially have a bargain with myself. Luckily, most of my bargains lead to a happy, energetic resolution!

picture of Alexandra being goofy

Take That, Age Assumptions!

I’m tempted to say, “Suck it, youngsters,” but I like my youngsters, and was once one myself. So I think I’ll just say, “Try to keep up. Maybe by the time you reach 55, you’ll have lots of energy too!”

For those of you above 40 (or know someone who is), do you have more energy now than you did then?

 

 

 

 

 

We are participating in a BlogHop that includes this post. We hope you’ll take a few minutes to visit some of the other fab writers in the group.

21

5 Foods to Eat to Defy Your Age (And 5 to Avoid)

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Book by Frances Largeman RothDiet choices you make affect your aging process. Are you eating to bring youth and vitality to your life? Or could you be ingesting foods that age you? We recently interviewed Registered Dietician nutritionist and bestselling author, Frances Largeman-Roth on our radio show to find out what foods extend our life and which shorten it.

Kymberly: The advice Frances shares is so achievable and easy to incorporate, we decided to share the highlights here. Makes me wish she’d asked which foods make my legs longer.

 

Interestingly, it also turns out your food choices can greatly impact your skin. If you want to feel good and look good, then eat well! Let’s find out how and what.

using the remote to watch tv and drink beer

No

Avoid These Unless You Want to Look Like You’ve Been Smoking for Years

  1. Sugar
  2. Sodium
  3. Trans-fat
  4. Alcohol
  5. Caffeine

 

 

 

Blueberries, Strawberries, Citrus

Yes. Three colors you’ll look good in. Or will look good in you.

Eat These If You Want People to Ask “Is That Your Sister?” When It’s Your Daughter

  1. Blueberries
  2. Cocoa flavanols
  3. Red foods: watermelon, tomatoes, apples
  4. Broccoli and Brussel Sprouts
  5. Flax seed

 

Listen to our interview “Eat to Defy Your Age” with Frances to find out more about which foods to put into your body and which to put into your arch enemy’s snack bowl. Listen all the way to the end to discover the two foods this professional nutritionist, mom, and celebrity food author would never give up.

Alexandra: One of the five recommended foods is cocoa flavanols, so we have a giveaway for you. One person will win two boxes of CocoaVia cocoa flavanol powder sticks – Dark Chocolate & Fruit Variety Pack, two bottles of CocoaVia® cocoa extract supplement capsules (a 2 month supply), and the recipe book “Eating in Color” by Frances Largeman-Roth. You must have a U.S. address to be eligible.

CocoaVia powder sticksCocoaVia supplements

a Rafflecopter giveaway

If you really want to slow and show the aging process who’s boss, subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

10

Insider List of Resources to Help You Age Actively

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

Kymberly and Alexandra in the 80s

We started actively aging in the 80s, so we can point you in the right direction!

If you’re wanting to read some books and listen to some audio that will help guide you along the path to aging actively, we’ve got a few recommendations. Actually, we could probably make a really long list, but we’ll start with just a few for now! (Keep scrolling down to get to Kymberly’s list).

 

 

 

Alexandra:

Exercise

Anybody's Guide to Total Fitness by KravitzAnybody’s Guide to Total Fitness by Len Kravitz, PhD

If you read only one fitness book, this is the one. It includes answers to 125 of the most frequently asked fitness questions. Now in its 10th printing, this book combines up-to-date research with practical information for establishing an optimal health, fitness and wellness lifestyle. From exercise instruction and workouts, to wellness and nutrition, Kravitz has been writing,  researching and speaking about fitness for over 30 years. He takes complex topics and research results, and explains them in an easy-to-comprehend format.

Ultimate Booty Workout by Grand

Ultimate Booty Workouts by Tamara Grand, PhD

The title doesn’t do justice to the knowledge and science that Grand puts into her exercise selections. The book includes a 12-week progressive program that includes strength training, cardiovascular training, and nutrition to support fat loss and muscle gain, and the recommendations are realistic and achievable. This book has sound advice based on solid research. You can hear Tamara explain why we gain weight in midlife in our radio interview of her: What Can You Do About Hormones, Menopause, and Menopot.

 

Two books by Jack Witt

Tight, Tone & Trim/ Cut, Cool & Confident

by Jack Witt, MS

This companion set has one book aimed more toward men, the other toward women, with exercises in both applicable to all exercisers. Effective exercises, lifestyle information and recipes are the three parts to these books. As both a health and fitness coach, Witt is good at explaining the links between emotions, nutrition, humor, a social network, and physical activity. While I disagree with some of his slang terms, and feel the layout could be a bit more polished, the information is trustworthy and written in a way that is suitable for a complete beginner.

Nutrition

Omnivore's Dilemma by PollanFood Rules, In Defense of Food, and The Omnivore’s Dilemma by Michael Pollan

These three books cover just about cover everything you need to know in my (pescatarian) opinion! I love reading books about food and nutrition, yet keep coming back to Pollan’s because they make eating and food simple to understand. And he informs, where others preach. He’s also a very good writer, and I love good writing.

Food Politics, and Eat, Drink Vote by Marion NestleFood Politics Nestle

The titles of both these books let you know straight away that Nestle writes about the politics of food. If you are concerned about food advocacy and equality, plus food safety, read these. Her strong opinions are informed by research and statistics. In other words, facts! These books will help you become a more-informed decision-maker about what you eat.

Kymberly:

Body and Brain

Originally two girls, the Bobbsey Twins

Kymberly is on the left. Or right. Who knows? Who cares?

Growing up as redheaded, freckle-faced, glasses-wearing, intellectual and sporty identical twins in a family of 5 kids, we had a lot of nicknames as youngsters. Some of the names we actually liked, such as “Bobbsey Twins” and “brainiacs.” The latter appellation must have made an impression as all the neuroscience coming out about the brain’s “trainability” and plasticity really captures my fancy. The link between cognitive enhancement and exercise particularly motivates me to move, think, and try new activities.

After reading dozens of new books on the relationship between movement and the brain, I hope you are inspired to check out my suggestions. But only if you want to be more fit inside and out!

Spark author, Dr Ratey says to add play

When Spark author, Dr. John Ratey says add play, we work it!

Spark: The Revolutionary New Science of Exercise and the Brain, by John Ratey, MD

First up, read Spark. Actually, first read our posts about meeting Dr. Ratey, hearing him present highlights from his book, and sitting next to him at dinner without drooling. Ok, I did drool a wee bit as I handed him my book copy to sign. If you want to remodel and transform your brain for peak performance, this book is for you! Warning: You will be so sparked by the brain benefits of movement that you’ll disdain a sedentary life forever after.

Dr Hil and his book, State of Slim with Kymberly

What I’ll do to get an autograph

State of Slim, by Dr. James Hill and Holly Wyatt, MD

If you’ve listened to our radio show or been reading our posts for any duration (I really, really hope you answered “yes” to this “if”), then you’ll know I squee at the knowledge Dr. James Hill imparts with humor and facts galore. You’ll get proven, repeatable, long term weight loss and maintenance solutions when you listen to our recent radio show interview of him — Fat Loss: What Does and Doesn’t Work?

Prefer quick summaries of his talks on reducing obesity or knowing how your “why” affects your weight loss success? Read the write-ups we did after hearing him speak at two events. And of course, you will want to add State of Slim to both your library and cookbook collection. Don’t just add the book to your stacks. Actually read it. You’ll get recipes to unstick your metabolism; you’ll find out the 6 factors successful weight losers have in common, you’ll practically want to move to Colorado. Unless you are me and live in Santa Barbara, CA, in which case my butt is parked (not in “idle” mind you, but revved up).

Stay Sharp, Improve Memory, and Boost Creativity, Your Best Brain EverYour Best Brain Ever: A Complete Guide and Workout Michael S. Sweeney with 58 Brain Health Boosters by Cynthia Green, PhD.

And the book I am reading now? Glad you asked. See, my brain can make up creative conversations after tackling this list of super resources! After interviewing Dr. Cynthia Green for our radio episode, Your Best Brain Might Be Ahead of You I divebombed into Your Best Brain Ever. Michael Sweeney and Dr. Green give a lot of practical tips broken into short chapters with many examples. Not only will you easily find out what to do to enhance your brain health, but also why and how the brain functions. The two authors present the lowdown on your lobes in a super accessible, comprehensible manner. This book is a quick, easy read. Or I am just so much smarter reading it that it seems that way!

You can read while on cardio equipment; listen to our radio show interviews when on a walk, run, or drive; or simply kick back in the springtime sun and learn as you (don’t) burn (kcals or your skin). That’s a double wordplay for you. Fit brainiac status, here I come!

We make a few cents if you buy glasses from Warby Parker (see our “glasses” link above), which is great. Did we mention they have a Try Before You Buy program? 

Add more on target resources to your list by subscribing to our blog and listening to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

21

Blue Diamond is my Golden Egg, or How I Made an Easter Coffeecake Using Coffee Almonds

Alexandra Williams, MA

Disclosure:I have been a long-time fan of Blue Diamond almonds. Because of this, I was asked to write a sponsored post for them. My opinions are all my own, as are my recipe fails & successes. You are welcome to both!

Golden Beehive Bread

Golden Beehive Basket with Golden Eggs (Bacon Buns)

Two baking events occurred recently. One: my brother-in-law gave me a bread cookbook that had been my older sister’s. Two: Blue Diamond sent me a package of almonds and crackers.

To honor my sister’s love of baking, I decided to use some of the recipes for our family’s Easter get-together. My way of choosing recipes seems to follow a specific pattern of questions I ask myself:

* what recipe looks potentially tasty for whomever the bread is intended
* what ingredients do I have in the house (or am I trying to use up), and
* do I have the skills (or time) for that recipe?

Easter Bake-A-Thon Time

Since I had lots of ingredients in the house, and a variety of people coming, I chose the most time-consuming, foolish, logical path and decided to make five different items in one day!

pic of Onion-Nut, and Multi-Grain bread

Top: Onion Bread
Bottom: Multi-Grain Whole Wheat

 

Lithuanian Ausytes: Bacon, and Jam filled

Ausytes: Lithuanian Jam Buns

 

Bacon Buns

Ausytes: Lithuanian Bacon Buns

 

 

Easter bread basket, also known as golden beehive

Beehive Bread – Turn it upside down – Voila: Easter Basket

Blue Diamond Coffee Almonds

Add to Brown Sugar & Cinnamon and Chop to Make Coffeecake Topping

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I’ll focus on the coffeecake, as that’s the one where I felt super relatively creative when I switched out some of the chopped plain almonds for the Blue Diamond coffee almonds in the topping. If you like coffee or mocha, you might try this idea in some of your recipes.

Even though it was more work than I anticipated (it always is), I am so glad I went to the trouble of baking so many things from my sister’s cookbook. She died 8 years ago, and I think and hope it made my brother-in-law happy to see her love of baking passed along through her book. Blue Diamond’s theme for the Spring is “Get Your Good Going,” and my way of doing that was to show love to my family through my baking creations.

My sister would have especially enjoyed the beehive basket. Even more so, she would have enjoyed watching my boys hunt for their Easter baskets. When we were kids, she’d bribe us to find her basket for her. For her, the thrill was definitely NOT in the hunt. She just wanted the candy.

P.S. The golden egg in this story is the cookbook, as every single thing I made turned out perfectly. There is no goose or moral, except the one that comes right… about… now…
However you show love, do that today.

Subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

17

If My Metabolism is Stuck, What Do I Do?

Kymberly Williams-Evans, MA

Walkng at Gaviota

Get Stuck in the Right State

Trying to lose weight? Like me, were you lean and easily able to maintain a stable, healthy weight until menopause came around the corner and body slammed you? Have you restricted calories, increased your strength training, cut fat from your diet, yet seen no weight loss?

Not Going to Take it Anymore

I’m Not Going to Take Fat Any More!

Turns out, the above “solutions” don’t always work. When weight lifting andWhat DO  calorie cutting don’t produce the results we want,  we feel deprived, hungry, and frustrated. Add menopause into the mix and no wonder we’re fat as hell and not going to take it any more!

Fat and Getting Fatter

Obesity is one of our most serious public health concerns, according to Dr James Hill, one of the world’s top obesity experts and author of State of Slim. No way around it – our nation is fat and getting fatter. Years of evidence tells us what DOESN’T work to prevent weight gain and to reduce body fat. (That’s a link to our post on Reducing Fat. Click to lose). More specifically, the evidence spoke to Dr. Hill, who went on to co-found the National Weight Control Registry, which tracks people who have lost significant weight and kept it off over time.

We Know What Doesn’t Work

Screen Shot 2014-04-20 at 10.52.35 PMObviously as a nation, what we’ve been doing is not working. (Heavy dieting anyone?) But what does work? Armed with data and provable results, Dr. Hill recently filled us in when we interviewed him for our new radio show, Active Aging for Boom Chicka Boomers that airs via VoiceAmerica.com’s Health and Wellness Channel.

The Easter Bunny May Not Exist, But Stuck Metabolisms Do

We highly recommend you click on the link to Fat Loss:What Does and Doesn’t Work to hear what he has to say about stuck metabolisms and what successful weight losers have in common. Speak to me sagacious one! Our interview has Dr. Hill admitting that when people (and by people, he meant mostly women) came to him in the early days of his wild and trim youth, claiming they’d tried everything to lose weight to no avail and that their metabolism must be the problem, he poo-poohed the idea. (Knowing him, I doubt he actually scoffed, but I suspect he worked his professorial look of compassionate doubt). Then he did what good researchers do — turned to science. Lo and be bold! Turns out there is such a thing as clogged, stuck, non-compliant, downright naughty metabolisms.

Are you ready for the truth? One of the key reasons we midlife women, in particular might not be making headway could be due to having the dreaded “stuck metabolism.” Cutting calories is one of the BEST (secret code for WORST) ways to stay stuck!Anschutz Health and Wellness Center

What Does Metabolism Mean In the First Place?

What the what the what the!?!! Acck, we’re stuck! What exactly is a stuck metabolism? How do we shift gears out of it into its coveted opposite: a flexible metabolism? (Cue the singing lean angels). First, let’s clarify that metabolism simply means the process for converting calories (food)  into usable energy.

Who Wants a Flexible Metabolism? I Do, I Do!

Pretty sure we’re all clear on what a stuck metab is. Yeah, it’s the one we have right now, that excels at storing fat and holding onto it like my grip on a See’s dark chocolate walnut square. So let’s figure out what constitutes a flexible metabolism. Flexible metabolisers hum along efficiently burning fuel (a not at all fancy way to say “food, glorious food”). Even BETTER, they have the ability to adjust rapidly to ever-changing calorie intake and activity outgo. Flex Met people constantly shift internally to maintain energy balance. Give me a double dose of that, pronto so that I can achieve presto, change-o.

The Big Question: Where are Flexible Metabolisms on Sale???!!

To go from having a stuck (or “inflexible”) to flexible metabolism we have to……..:

  • Read at least the first few chapters of State of Slim where the reasons and solutions are explained much better than I can do here. Did you think it was going to be easy?Book State of Slim
  • Listen to our radio interview of Dr. Hill. Shameless plug and I’m not ashamed to admit it. The radio show is a good one and Dr. Hill is the bomb, so spend an hour and reach your weight loss goals! That link again is to Fat Loss: What Does and Doesn’t Work.
  • Accept that ultimately it’s not just about losing weight or cutting calories. It’s also not about dropping fat from our diet. It’s about creating healthy eating and movement habits we can live with the rest of our lives.
  • Be active. More active. MORE active! Exercise even!
  • Avoid being fooled that exercise will help with weight loss. Whoa! What just happened there? Details are important. We are talking three separate processes or stages:
    • Shifting a stuck metabolism to a flexible one
    • Losing excess weight
    • Keeping weight off or maintaining healthy weight forever
  • Activity is Critical with a capital C for keeping weight off. To lose fat and jump start our stuck metabs into hot, burning, fired up flexible ones (ooooh, I just described myself pre-menopause. Sigh) Movement and TEMPORARY diet changes are the key.
  • Eat the right foods at the right time to unstick — for two weeks, not months or years or anything unsustainable. For actual meal plans and exact exercise doses, go to Dr. Hill’s book. He gives all the specifics there for reigniting your metabolism.
  • Actually follow the plan. This last step is the one I keep bump- bump- bumping up against. Yes, I’m stuck in the middle with you (that’s me talking to my waistline)
[youtube]https://www.youtube.com/watch?v=DohRa9lsx0Q[/youtube]

After talking with Dr. Hill for our radio show, I am inspired to reread his book, follow his advice, and suck up the two weeks needed to go back to the flexible metabolism I used to have. I need to stay focused on my purpose. (learn how your purpose affects your success rate in another of our stellar posts) I How about you?

Unstick your finger to subscribe to our website and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

7

One Wine with Whole Foods: My First Wine-Tasting in 20 Years

Alexandra Williams, MA
This is a sponsored post for Whole Foods Market Santa Barbara. The opinions (and some of the wine) are my own, though I’d love to share with you!

 picture of the welcome table at the One Wine event Whole Foods here in Santa Barbara held a One Wine Spring Release 2014 event about a week ago, and I was invited.

As I haven’t gone to a wine-tasting in at least 20 years, and when I did it was as the designated driver, I was hopeful that I would blend in (haha, see that little joke there – One Wine is all about wine blends). Just in case my lack of knowledge was embarrassingly apparent, I brought along a ringer to help me. Turns out, the winemakers were quite friendly; not at all snooty or over my head.

picture at One Wine event in Santa Barbara

A pink shirt for the Rosé Revolution

 

I happen to live in Southern California’s wine country. As I live at the top of a mountain pass that leads from S.B. to Santa Ynez, I see the tour jeeps and buses loaded with visitors headed to the wineries every weekend. I mention this in case you decide to come to S.B., stop at Whole Foods for picnic items, then come up and over the Pass for a tour.

Weekend travel aside, I was a bit trepidatious when I walked into the wine section at Whole Foods for the event, as I actually felt a bit of an imposter. What if someone asked me about “legs” or “nose” or any other body part associated with wine knowledge? So I did what I do at fancy restaurants when there are too many fork choices – I watched what other people did and copied them. First thing learned: the mason jars were for pouring out any extra wine in your glass when you’re done tasting. Second thing learned; lots of snacks available!!!snacks at One Wine Santa Barbara

Actually, I learned a lot. One Wine is a collaborative effort between the So. Cal. Whole Foods markets and specific Central California winemakers. The wines selected to be part of the One Wine label are not only affordable, but also produced locally, by hand, in small batches, and support the local economy and land stewardship. For this event, Margerum Wine Company, Ampelos Cellars, Hearst Ranch Winery, and Sextant Wines were on hand.

drinking wine at Whole Foods Santa Barbara

The wine matches my jeans

I tried the 2013 Margerum Rosé (Grenache, Counoise, Cinsault), the 2013 Margerum White Blend (Riesling, Chenin Blanc, Sauvignon Blanc), the 2012 Sextant Zinfandel (Zinfandel, Petite Sirah, Syrah), and the 2013 Ampelos Rosé) Syrah, Riesling, Grenache), in that order. If that’s the wrong tasting order, oh well. I kind of did a circle around the room. And I asked why Petite Sirah has an “I,” while Syrah has a “Y,” and learned it has something to do with them being completely different, yet somehow related way back when. Hmm, might have to do some follow-up work on that explanation.

When I confessed my lack of wine knowledge, Rebecca Work, co-owner of Ampelos Cellars advised me to only concern myself with three questions: 1 – Is it yummy; 2 – Do I lick my lips; and 3 – Do I want more? If that’s all it takes, I’m now a connoisseur! As part of my extensive wine knowledge, I’ll share an interesting tidbit. Ampelos Cellars is the first vineyard (2009) in the U.S. to be certified in all three categories: biodynamic, sustainable, and organic.

Ampelos Cellars Wines at One Wine event Santa Barbara

I can’t say which of these wines you’ll like, but I ended up buying some of the Margerum Rosé.

Sextant One Wine Santa BarbaraAnd right on the label it says only 224 cases were produced. So if you want some of this year’s One Wine blends, you should probably hurry to one of the So. Cal. Whole Foods markets for these Spring 2014 releases. I left a few cases for you.

 

Follow us on Google +Alexandra and +Kymberly, on Twitter:AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

 

7

What is Your Health Worth?

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Retreat to A Week at Sky Ranch Fitness

From Spa to Shining Sea

From Spa to Shining Sea

Is a fitness spa or resort vacation in your future?

Alexandra: My physical, emotional and mental fitness is important to me. Ever since January, when I wrote about trying to lose the ten pounds  that found me, I’ve been working hard at moving differently (“more” isn’t my issue; adding interval training is) and eating smaller portions. And after comparing how many hours I worked in 2013 with how many hours I spent doing things I enjoy with friends, family, and myself, I also promised myself that I’d spend more time AWAY from the computer in 2014.

Sometimes serendipity comes along, which is how I find myself heading to a local Santa Barbara week-long fitness vacation camp with Sky Ranch Fitness.

The Serendipitous Steps to a Week at Sky Ranch Fitness

  1. Start a new radio show in 2014
  2. Interview movement expert Dr. Michael Luan on our radio show
    wine tasting at SkyRanch Fitness

    Wine Tasting

  3. Perk up ears when Dr. Michael talks about his upcoming presentations at Sky Ranch Fitness/ Bacara Resort
  4. Perk up mood when Dr. Michael introduces us to the owner of Sky Ranch Fitness
  5. Pack up when we are invited to participate in a week of Sky Ranch fitness fun As part of being participants in this luxury fitness event (yes, those two words DO go together), we have promised to help get the word out about Sky Ranch.
Bacara Resort and the beach - Santa Barbara

A few of the 354 luxury rooms at Bacara Resort

As everything the camp offers aligns with our mission and values, we are totally jiggy with that!!! Let’s lay it out for you, and you can decide whether you’d find this appealing or not. The event includes:

  •  Six nights at Bacara Resort, which sits on the beach in Santa Barbara
  • Complete fitness assessments
  • Nutrition education, including a cooking class in a local setting
  • Sunset dinner cruise along the California coast
  • Wine tasting in the Santa Ynez Valley (made famous in the movie “Sideways”)
  • Hikes, fitness classes and personal training
  • Massages
  • Lectures on wellness and health
  • Take-home individualized fitness and nutrition plans
  • Post-event accountability check-ins

 

Santa Ynez Valley

The location of one of the hikes

Kymberly: When interviewing Dr. Michael for our radio episode, Reframe Your Brain to Heal Chronic Pain, he had a comment that I latched onto as an insta-quote to share with you all:

“The healing whispers we hear in our mind are drowned out by the chatter in our heads and dramas of the day.”

Is that true for you? When it comes to dealing with deadline stresses, the ache of my knee arthritis, bills, my newly developed plantar fascitis, and a never-shortening “to-do” list, I don’t pay attention to the calming whispers. Worries, pains, anxieties, and the feeling of fleeting time create a cacophony that’s hard to turn off.

Even this amazing, fortuitous offer to attend the new Sky Ranch Fitness spa week started the chatter. “Will we alienate our readers by writing about attending such a high end resort or will mainstream midlifers see this as a retreat worth saving up for?” “Can I get all my work done in two days to be able to immerse myself in the experience for the week?” “Can I take advantage of the hikes the spa week offers given my teaching schedule or should I sub out another class?” “Will my foot and knee restrict me?”

And on and on and on. Chit chat fret fret worry drama. Doesn’t this sound like I need a week off? A week that offers the time and space to allow the nurturing whispers to infiltrate? As a baby boomer, I like to think I have the age and experience to make good decisions. Finding out more about a new, local business that combines two things I hold dear — wellness and Santa Barbara County — seems like an opportunity that comes once in a lifetime.

My goal while at the Sky Fitness Ranch at the Bacara Resort, which I am stating aloud AND whispering in my head is to achieve the healing strategies Dr. Michael summarized in our radio show:

  1. Smile as often as possible to reset my brain
  2. Re-evaluate my walking technique and style
  3. Find, form, and pursue my passions

My second goal is to share that experience with you in a future post, so you can achieve the same. Maybe vicariously; maybe in person one day in Santa Barbara.

hiking with Sky Ranch Fitness

Beautiful hikes every day

Photo credits: Stuart Gildred of Sky Ranch Fitness

Disclosure: We were not paid to talk about Sky Ranch, though we did receive the week-long adventure at a seriously discounted rate. Seriously!

1 3 4 5 6 7 17