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9

Fitness, Weight Loss, and Nutrition in 2015: Get More Sizzle, Less Fizzle

Alexandra Williams, MA and Kymberly Williams-Evans, MA

picture of one-legged plank

Plank it Real Good!

How is your new year starting out? More to the point, how do you want your year to progress? More sizzle, less fizzle? One way to maintain an upwards trajectory is to stay up with the latest and greatest (“Latest” is Alexandra’s nickname; “Greatest” is Kymberly’s. Already cracking ourselves up here).

The new year is starting out well at the Boom Chicka Boomer ranch, homestead, cottage, boom shack-a lacka. We have 2.0.1.5. exciting exercises, retreats, ebooks, advice, research, food, and all-around goodness to share with you so that you can be up to date. Let’s get rolling, shall we?

1. Top Ten Fitness Trends for 2015
Wonder what the top 10 fitness trends for 2015 are projected to be? Then click the link to see the list compiled by the American College of Sports Medicine (ACSM),

2. Four Key Trends That Affect You
For YOU, we highlight 4 of those fitness trends relevant to active women who want to be comfortably awesome.

  • Body Weight Training, which includes push-ups, lunges , squats and planks. Ka-Boom. Check out the short videos we made for all these, so you can get a head (and chest, abs, legs and arms) start.
  • Experienced and Educated Fitness Professionals. This refers to those of us accredited by the NCAA (a 3rd-party accrediting organization). In other words, here we are, just us with our credentials and 60+ combined years of exercise experience.
  • Exercise and Weight Loss. Look to us to provide MORE tools for you in 2015 to meet your workout, movement, weight, and wellness goals!
  • And one of our favorites? Fitness Programs for Older Adults. ‘Nuff said in that department.

3. Buy This Cookbook (Subtle, eh?)
Skinnylicious cookingEating will continue to be popular in 2015. Shocker, eh? What if we told you about a great recipe book <<<<<——- (click that link) that will have you eating more while losing weight, AND you can keep eating bacon? We are now affiliates for the ——->>>> (or click here) Skinnylicious Cooking downloadable recipe book.  This book aligns with our preference for grass-fed meat, healthy ingredients, real food vs. food-like substances, easy, time-saving, delicious, affordable, and metabolism-boosting recipes. In other words, the recipes are designed to work WITH, not AGAINST your body. No dieting involved. You probably already know our low opinion of diets. But we have a high opinion of Skinnylicious and think you will too.  But you need to click to find out. And you have to actually get the book and USE it to gain all its benefits. Action time.

It looks like 2015 might finally be the year when the food industry recognizes how important it is to increase plant intake and decrease animal intake, both for health and the environment.  Even more reason to eat – gasp – more veggies and fruits.

4. Trust Those of Us in the Trenches
Teaching group fitness classes every week is not enough to qualify us to advise you about active aging. We also present and lead sessions around and about. Keeps us on our toes.Session leaders for BAM conference

Join us in person or vicariously online as we hoof it to: Tenaya Lodge in Yosemite, then to the Lorna Jane store at the Paseo Nuevo Mall in Santa Barbara, then out of state to the first Bloggers at Midlife (BAM) conference in Nashville. Yes, you can work out in cowperson boots! The ultimate booty class!

Spa and Wellness Retreat at Tenaya

5.Tenaya Lodge Wellness Spa Retreat Weekend
If you want to jumpstart your wellness plans, but without any jumping involved, join us at the Tenaya Lodge Wellness Retreat.  Taste wine, go on a nature hike, get a mass-aaaahhhh-ge, work out with us, learn how to pair tea with dinner. If your budget allows, and you enjoy learning and doing healthy activities in a luxury environment, meet us there! Coming up soon: Jan 16-19

Regardless of your ability to attend, tell us in a comment below which of the planned activities would be your favorite. We are pretty keen on the Saturday, Jan 17 3:30 session! To see the schedule and sessions or to register, go to this spa weekend link.

6. ABC Workout, Free Food, Prizes, and Lorna Jane Activewear DISCOUNTS
For you locals (Santa Barbara), join us for FREE Sat Jan 31 at 10am for the world, nation, state, county famous ABC: Abs, Balance, Core workout we are teaching. Sponsored by Lorna Jane Activewear, you not only get to improve your abs and show the shoppers who rules the mall, but also snacks and juicy discounts on LJ gear. Did we mention prizes as well? Gotta play to win!

What’s your favorite abs or core move? Bet we’ll show you one you’ll like more!

Bloggers at Midlife logo7. Bloggers at Midlife Conference
Then in mid-March we fly to Tennessee to present at the inaugural BAM conference. If you are a baby boomer or midlife women who blogs on any topic, this event is for you. If you are not a blogger, thank goodness! We need you as readers! So charge up your laptop or mobile phone to read about our adventures and whether we sweat during our sessions. Look for wild photos and behind-the-scenes stories from the conference.

8. Track our Knee Adventures
Starting next week, we will be busting open the inflammatory, painful, yet ultimately upbeat story of two middle-aged women who want to age actively. When their knees try to defeat them, they fight back — with traditional and new methods. Methods that you can learn about as well. This (unfortunately) universal tale of joy, frustration, pain, and odd detours offers help to any of you also suffering from knee pain. Will Kymberly be able to continue teaching her beloved step classes in 2015? Can Alexandra postpone knee surgery past 2015? And how will their experiences help you? Track with us as we enter 2015 raring to go!

Did you think you’d have to read 2,015 bullet points from us? Nahhhh. 2 + 0 + 1 + 5 = 8, so you only get 8 points from us. Happy 2015. See you at Tenaya! While reading Skinnylicious. In a box. With a fox.

2

A Peek Into Vegan Living with Attila Hildmann

Alexandra Williams, MA

Knowing I’m a vegetarian and fitness pro, a P.R. friend of mine recently sent me two books by Europe’s top-selling (almost 1 million copies) cookbook author, Attila Hildmann. The books are “Vegan for Fun” and “Vegan for Fit.”

Vegan for Fun by Attila HildmannVegan for Fit by Attila Hildmann

 

 

 

 

 

 

 

 

 

I was a bit hesitant to accept them at first, as we are extremely picky discerning when it comes to recommending lifestyle philosophies. After looking through both books, I can see why Hildmann is so popular. He isn’t a zealot, yet shares his passion. He details how and why he became a vegan in a straightforward way that feels inviting rather than browbeating. The best part? He agrees with so much of what we say! Hahahaha. Don’t we all think someone is clever when their philosophies are close to our own?

Main Selling Points for Me

Quotes such as, “Vegan for Fit isn’t a diet, but rather a healthy way of eating,” and “The recipes…weren’t in any way influenced by the food industry.” And my fitness favorites – “It doesn’t matter what shape you’re in; you can start now-even if you just walk around the block at your own pace… Starting slow and then building up is the key to success. My workout plan serves primarily to increase my feeling of well-being.”

He recognizes that vegans can be the worst advocates for veganism. For example, when Hildmann discusses his transition from vegetarianism to veganism, he acknowledges the “all or nothing” mentality that puts many people off.  “What makes me really sad is this ‘I’m a better vegan than you’ phenomenon.”

The people who took his 30-Day challenge have realistic Before and After pictures and results, and Hildmann includes the downsides as well as the upsides when he shares those results.

The actual recipes. Once he gained my respect, I was ready to check out the food. The pictures and ingredients looked really enticing and surprisingly achievable for me (based on the ingredients I keep in the house). I tried a few of them, and they were super tasty. Except for green bell peppers. I’ll never like green bell peppers.

picture of Tofu Bolognese from Attila Hildmann

Spaghetti with Tofu Bolognese

To get a well-rounded feel for Hildmann, I sent him some questions, which he answered in more detail than I was expecting. To put the interview into context, you should know that his dad’s death was a catalyst for his transformation from overweight, junk food eater to healthy chef.

Interview with Attila Hildmann

How old were you when your Dad’s death caused you to make a life change, and what was your life like prior to his death? Were you already into fitness?
I was 19 years old when I watched my father die of a heart attack. You can’t even imagine the pain I felt because I always looked up to my dad. Before it happened the doctors didn’t tell him to change his diet in a specific way; they prefered to open up his ribcage for open-heart surgery and after that was done, pump him full of pills to lower his cholesterol. I was also worried about myself because at that time I was severely overweight at 230 pounds and my cholesterol was critically high. I always loved sports, competed in Triathlon and swimming from an early age, but I always struggled with keeping my weight consistent. Yo-yo dieting was what I did, so the weight always came back in the off-season. And I loved what many young people love: burgers, fries, steak, chips and ice-cream. One day I went to the doctor for a check-up and he did a blood test. When he got the results he told me “Attila, if you keep eating what you’re eating, you’ll end up just like your father!” I had to change something so I did some research and cut out all the foods that contained cholesterol and worked myself up to a vegan diet. Instantly I felt better, my skin got clearer, my energy level went up, I had more power and the fat around my hips melted away. It was the best decision in my life!

Can you share some of the specific steps you took to get from the Before to the After?
The first step was to forget about the clichés that I had in my mind about healthy vegan eating. At first I was afraid about belonging to a group of hippies that eat nut roast for Christmas and preach to people that meat-is-murder. It all began in my head. And I just wanted to try it out as well, as I always like to challenge myself. But I fell into one trap that many new vegetarians and vegans fall into which is vegan junk food. Although it may not contain cholesterol, soy pudding, soy ice cream, fries with ketchup and vegan burgers with meat alternatives still do contain a lot of calories and I ate way too much of that in the beginning. Back in 2000 I hated vegetables. So first I learned how to cook so that I could make them tasty and delicious for myself. Working out is always a good idea but 80 percent of my weight loss success is due to sticking to a balanced vegan diet!

What do you recommend as the first thing someone should do who’s a carnivore, yet is curious about the benefits of being an occasional vegan?
You don’t have to go all the way and change your whole life! One vegan dish per week or a day is a great step toward a healthier life. It should be fun – don’t force yourself into something. If you start to like it, that’s great, and you can incorporate more vegan dishes into your diet plan. About 600,000 Americans die of heart disease every year; that’s one out of four deaths. We have to start somewhere. Make baby steps and pat yourself on the back for doing them.

Why do you prefer veganism over vegetarianism?
At first I was a vegetarian, but even that increased my cholesterol level. I also like the aspect that you save lives by eating completely plant based — it is so good for the environment, climate and the planet! Vegan foods touch so many levels of my well-being, it’s absolutely incredible.

vegan dessert recipe by Attila Hildmann

Crumble in the Jungle

Do you have any simple recipes for people who are time-pressed?
I have a lot of easy, quick to make recipes in my books. You can order them on amazon.com. There are also free recipes on my website attilahildmann.com. I love to make vegetable pasta with a spiralizer and serve them with a quick Carbonara sauce made with almond butter, smoked tofu and parsley. And I looove sandwiches: whole wheat bread, lettuce, some hummus, roasted peppers and some pesto and you are good to go. It’s really that simple! Vegan cooking is even easier and less expensive than cooking with animal-based products!

I’m not trying to persuade anyone to become a vegan or buy these books; I’m just sharing my opinion. But if you are interested in knowing more, you might want to enter the giveaway, as we are giving away one copy of each.
a Rafflecopter giveaway

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.

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.