Hi Everyone,
I just wanted to get your attention with the title Happy New You!, instead of the traditional Happy New Year! Many people, including myself, do look forward to self-improvement in the new year, so the title works for me.
I know that many people don't like New Year's Resolutions, and I understand why. It's too broad of a topic, and why must we wait until January to come up with goals for self-improvement? The latter should be an ongoing event. Perhaps we should start to reflect on the week behind us, and try to improve the week ahead of us.
Here's the deal, what works best is when goals are stated in specific and measurable amounts. Instead of, "I'm going to work out more," it should be something like: "I will schedule at least three one hour workouts a week." Instead of, "I'm going to start eating better," it should be something like: "Every Sunday I will make a weekly menu; a grocery list; go shopping for those foods; and do some early preparation of some of the items." Or, "I'll try one vegetarian recipe a week."
One obvious goal for me is: No surgeries in 2014. I had three surgeries in 2013. That's enough for awhile! I will share another goal with you, because studies have shown that people stick to their goals better if they share them with a friend or loved one. No popcorn for me, after dinner, for 5 of the 7 days of the week, between now and February 27, (the day we leave for a nice long vacation). Believe it or not, this is going to be quite a challenge for me. I think I could marry popcorn, if it were a person.
Here are some healthy tips to share:
*Many of you know that cardio workouts work better at chipping away the belly fat than target area exercises (like crunches). That's because you need to burn away the fat that is lying on top of the muscle. Well, the best type of workout for chipping away the 'ol muffin top is intervals. In a study reported by the International Journal of Obesity, the women who alternated cycling as fast as possible for 8 seconds with 12 second rest periods, during 20 minute workouts, lost 9.5% fat off of their mid-sections. Yowzer! I just wish the article I read had reported how many days (or workouts) the study covered. Anyway, interval training can be included in any type of cardio exercise you choose. And, it makes sense that this type of workout would burn more fat. The other obvious way to lose the fat is by eating less calories, of course.
*If you've ever wondered which is better- lifting free weights, or using the weight machines at the gym, free weights is the winner. Lifting a free weight requires input from more muscle fibers, in order to keep you steady, which in turn recruits more muscles. There's a good argument for having a few hand weights around your house to use during TV commercials!
*Do you drink more than one serving of diet soda per day? If you do, you might develop kidney problems. The Harvard Medical School scientists studied more than 3,200 women. Those women who drank two or more servings of diet soda per day had a 30% decrease in kidney function. This decline was not seen in the women who drank regular soda, so the scientists believe that artificial sweetener was the culprit. That's enough evidence for me!
All for now. I hope 2014 is starting out well for you. I wish you the best in any of your efforts to improve your health.
Mary R.
Sunday, January 5, 2014
Saturday, December 14, 2013
Getting Out of Your Comfort Zone
Hi Everyone,
How are you holding up during the holidays? I'm staying down more than usual because of a recent foot surgery. It has given me time to ponder, which is related to today's post topic.
I recently saw a graphic about how a person needs to get out of his/her comfort zone in order to grow as a person. It motivated me to dig a little deeper into the topic. So many people talk about things they'd like to do, but don't go ahead and try new things because they would be leaving a place where they have mental security. But, as one person said: "If you want something you've never had, then you've got to do something you've never done."
Here's another quote: "Our habits are the fence lining our comfort zone." Are we afraid of change? It is a well-known fact that when change happens, things usually get worse before they get better. Most of us don't want to go through that discomfort. People should be more optimistic and think about the exciting results that might just happen if they allow themselves to try something new. Perhaps baby steps are in order. Before you try something like bungee jumping, why not try volunteering? Traveling alone? Taking a class on something you've always wanted to learn about? If we practice stepping out of our comfort zone, then each time it will feel better---kind of like building up resiliency to change.
Here are a few graphics I found in my search:
That's all for now, folks. Just remember the old saying: "If you always do what you always did, then you'll always get what you always got." I shall now go forth and try to follow my own advice.
Wishing you a wonderful holiday season,
Mary R.
How are you holding up during the holidays? I'm staying down more than usual because of a recent foot surgery. It has given me time to ponder, which is related to today's post topic.
I recently saw a graphic about how a person needs to get out of his/her comfort zone in order to grow as a person. It motivated me to dig a little deeper into the topic. So many people talk about things they'd like to do, but don't go ahead and try new things because they would be leaving a place where they have mental security. But, as one person said: "If you want something you've never had, then you've got to do something you've never done."
Here's another quote: "Our habits are the fence lining our comfort zone." Are we afraid of change? It is a well-known fact that when change happens, things usually get worse before they get better. Most of us don't want to go through that discomfort. People should be more optimistic and think about the exciting results that might just happen if they allow themselves to try something new. Perhaps baby steps are in order. Before you try something like bungee jumping, why not try volunteering? Traveling alone? Taking a class on something you've always wanted to learn about? If we practice stepping out of our comfort zone, then each time it will feel better---kind of like building up resiliency to change.
Here are a few graphics I found in my search:
That's all for now, folks. Just remember the old saying: "If you always do what you always did, then you'll always get what you always got." I shall now go forth and try to follow my own advice.
Wishing you a wonderful holiday season,
Mary R.
Tuesday, November 19, 2013
Being Motivated By Others
Hi Everyone,
Are you gearing up for the holidays? Where does time go? Since it flies by so fast, I want to make the most of every day and every thing, don't you?
I recently made the most of an idea I saw on someone else's blog. Katie, a very energetic and positive Canadian gal at http://realfoodkatiesway.ca/ always writes about working out to Leslie Sansone's exercise tapes. Tapes, schmapes. (I made up that last word.) I never was one to get excited over exercise tapes. But, then recently she mentioned that she came home one day to see her husband working out to one of the tapes! Now, that piqued my interest, and I ordered one of Leslie's tapes. It's called, Belly Blasting Walk. Today I tried the tape, and was really pleased with it. For one thing, it's mostly walking, and Leslie makes sure the beats per minute in the music are fast enough that you are at a 15 minute mile pace, which is 4.0 miles per hour on the treadmill. It's better than a treadmill walk, however, because you're using your arms much more, lifting your knees, and even doing some squats, (good, but ugh!). After the two mile walk there are two more segments, one that works on the core muscles, and one that works on the arms and gluts, (aka the butt muscles). I was so tickled, that I put the tape back on and did the first mile again! You know those rainy days when you just want to stay inside? Well, here's my answer--a Leslie Sansone walking tape!
Have you been motivated by someone else's example? I bet you have, and I bet each one of us has motivated several people, in a variety of ways. Anyway, here are a few more things to ponder:
*First up is a tip from Weight Watchers International. If many of your meals are in restaurants, try to keep a mental hold on ordering too much food, or the wrong food choices with this strategy: Make conscience good food choices if you are eating out just because you need to have the meal. (You know, dressing on the side; substitute steamed vegetables; lean protein; yada, yada, yada.) Save any splurges for those special dining occasions- birthdays, holidays, etc. This strategy can really save you from adding extra pounds because you are thinking ahead about how you approach each meal.
*Consider making this healthy rule for yourself: Never step out without sun protection. Keep it next to your toothbrush.
*It's important to at least go for walks or take a class that has you bouncing a bit. Why? Once you hit 30, your bones stop accumulating calcium. Weight-bearing exercise is required to keep bones strong. Putting weight on a bone makes it recruit calcium in order to build itself back up. So, just swimming and biking isn't enough for me, as far as what I do for cardio workouts, even with the bad hips.
*Other vitamins and minerals are important in building healthy bones: Vitamin D to help absorb calcium, (think salmon, shrimp, D-fortified milk and orange juice); Vitamin K to enable certain bone-forming proteins do what needs to be done, (think kale, broccoli, Swiss chard and spinach); and potassium, which scientists think might help neutralize acids that suck the calcium out of your body, (think sweet potato, white potato, nonfat yogurt and bananas).
That's all folks! Be well! Enjoy the holiday season.
Mary R.
Are you gearing up for the holidays? Where does time go? Since it flies by so fast, I want to make the most of every day and every thing, don't you?
I recently made the most of an idea I saw on someone else's blog. Katie, a very energetic and positive Canadian gal at http://realfoodkatiesway.ca/ always writes about working out to Leslie Sansone's exercise tapes. Tapes, schmapes. (I made up that last word.) I never was one to get excited over exercise tapes. But, then recently she mentioned that she came home one day to see her husband working out to one of the tapes! Now, that piqued my interest, and I ordered one of Leslie's tapes. It's called, Belly Blasting Walk. Today I tried the tape, and was really pleased with it. For one thing, it's mostly walking, and Leslie makes sure the beats per minute in the music are fast enough that you are at a 15 minute mile pace, which is 4.0 miles per hour on the treadmill. It's better than a treadmill walk, however, because you're using your arms much more, lifting your knees, and even doing some squats, (good, but ugh!). After the two mile walk there are two more segments, one that works on the core muscles, and one that works on the arms and gluts, (aka the butt muscles). I was so tickled, that I put the tape back on and did the first mile again! You know those rainy days when you just want to stay inside? Well, here's my answer--a Leslie Sansone walking tape!
Have you been motivated by someone else's example? I bet you have, and I bet each one of us has motivated several people, in a variety of ways. Anyway, here are a few more things to ponder:
*First up is a tip from Weight Watchers International. If many of your meals are in restaurants, try to keep a mental hold on ordering too much food, or the wrong food choices with this strategy: Make conscience good food choices if you are eating out just because you need to have the meal. (You know, dressing on the side; substitute steamed vegetables; lean protein; yada, yada, yada.) Save any splurges for those special dining occasions- birthdays, holidays, etc. This strategy can really save you from adding extra pounds because you are thinking ahead about how you approach each meal.
*Consider making this healthy rule for yourself: Never step out without sun protection. Keep it next to your toothbrush.
*It's important to at least go for walks or take a class that has you bouncing a bit. Why? Once you hit 30, your bones stop accumulating calcium. Weight-bearing exercise is required to keep bones strong. Putting weight on a bone makes it recruit calcium in order to build itself back up. So, just swimming and biking isn't enough for me, as far as what I do for cardio workouts, even with the bad hips.
*Other vitamins and minerals are important in building healthy bones: Vitamin D to help absorb calcium, (think salmon, shrimp, D-fortified milk and orange juice); Vitamin K to enable certain bone-forming proteins do what needs to be done, (think kale, broccoli, Swiss chard and spinach); and potassium, which scientists think might help neutralize acids that suck the calcium out of your body, (think sweet potato, white potato, nonfat yogurt and bananas).
That's all folks! Be well! Enjoy the holiday season.
Mary R.
Wednesday, October 16, 2013
Talking to Strangers.
The other day I was at the gym, and had just finished a wonderful workout in the warm pool, basically treading water for thirty minutes. I had decided to take that route as opposed to putting on goggles and swimming a mile in the colder pool. Not only does it take more motivation to jump into a cold pool, but I didn't want what I call "raccoon eyes" from the goggles.
In the locker room, this gal who had just finished swimming laps said, "Isn't swimming just the best way to start your day?"
I told her I was proud of her for swimming the laps and explained to her why I chose not to wear the goggles and do the same. She said, "I know what you mean, but I don't have to look at myself, and I know how good it makes me feel inside. Besides, who cares what others might think? At least I got in a workout before I started my day, and besides, if the ship goes down, I'm the one surviving!"
That was great. I'm glad I had that interaction with her, and will use her rationale the next time I try talking myself out of swimming laps. Plus, her enthusiasm was contagious.
Now, onto some healthful information:
*This is on the wall at my gym: "No amount of exercise can replace poor nutrition." From everything I've read, that is so true. Diet trumps exercise. But, a good diet, and the right amount of exercise is the perfect combo, of course.
*I knew drinking green tea was healthful, but this seems pretty amazing: Women can lower their risk of breast cancer by 28% when they drink two or more cups of green tea a day. --The Journal of Nutrition
*Think of exercise as a love affair with your future. As in any love affair, you need to find the time that it requires to make it work.
*Have you ever wondered how long it takes to start losing muscle after you stop working out perhaps because of an injury or illness? "Muscle strength starts to decrease after about two weeks, and you'll feel and see a difference within 6 weeks. Change in tone is noticeable first in smaller muscles, like your arms and abs. The good news: Even if you take a few weeks off from working out, you can regain the benefits of strength training at least twice as fast as if you would have never exercised." -Carol Espel, MS, fitness expert
I hope this finds you all feeling well and happy. Have you ever had a fun and motivating conversation with a complete stranger?
Mary R.
In the locker room, this gal who had just finished swimming laps said, "Isn't swimming just the best way to start your day?"
I told her I was proud of her for swimming the laps and explained to her why I chose not to wear the goggles and do the same. She said, "I know what you mean, but I don't have to look at myself, and I know how good it makes me feel inside. Besides, who cares what others might think? At least I got in a workout before I started my day, and besides, if the ship goes down, I'm the one surviving!"
That was great. I'm glad I had that interaction with her, and will use her rationale the next time I try talking myself out of swimming laps. Plus, her enthusiasm was contagious.
Now, onto some healthful information:
*This is on the wall at my gym: "No amount of exercise can replace poor nutrition." From everything I've read, that is so true. Diet trumps exercise. But, a good diet, and the right amount of exercise is the perfect combo, of course.
*I knew drinking green tea was healthful, but this seems pretty amazing: Women can lower their risk of breast cancer by 28% when they drink two or more cups of green tea a day. --The Journal of Nutrition
*Think of exercise as a love affair with your future. As in any love affair, you need to find the time that it requires to make it work.
*Have you ever wondered how long it takes to start losing muscle after you stop working out perhaps because of an injury or illness? "Muscle strength starts to decrease after about two weeks, and you'll feel and see a difference within 6 weeks. Change in tone is noticeable first in smaller muscles, like your arms and abs. The good news: Even if you take a few weeks off from working out, you can regain the benefits of strength training at least twice as fast as if you would have never exercised." -Carol Espel, MS, fitness expert
I hope this finds you all feeling well and happy. Have you ever had a fun and motivating conversation with a complete stranger?
Mary R.
Thursday, September 12, 2013
Feeling Anxious
Hi Everyone,
Yes, I'm feeling very anxious. I only have to go to bed 4 more times, before the doctor hopefully releases me to begin physical therapy, drive, and who knows what else. I'm hoping he'll let me drop-kick my crutches, or at least go from two crutches to one. Wish me luck! The last time I drove was July 1, 2013.
This all reminds me of one of the beauties of life--simple pleasures, which I have blogged about before. I absolutely can't wait to get back into a swimming pool; the bathtub; and the seat belt on the driver's side of my car. It will be such a natural high just to be able to drive myself wherever and whenever I want; to hit a ping pong ball; and to enter the gym. I hope I never take these things for granted again, and that this experience continues to help me feel empathy for others in far worse situations.
Here are a few interesting wellness facts:
*If you have an 'apple' figure as compared to a 'pear' shape, the apple figure is more dangerous health-wise, and here's why: Abdominal fat is metabolized differently than the fat that is stored in our hips and thighs. It is so interesting to learn that the less active fat stored on the hips and thighs serves as a fat storage area for making milk when lactating! No wonder you don't see guys with saddlebags! The fat in the abdominal area is active and more readily released into the blood stream. Unfortunately that means that it can clog arteries, and enter the liver as well. When it is in the liver, it interrupts the body's ability to get rid of insulin. With more insulin in the blood comes the chance of having higher blood pressure. Next time I look in the mirror, I'm going to be more thankful for my pear shape.
*You've heard the saying: Muscle weighs more than fat. And, that's silly. A pound is a pound. Here's a more clear explanation: A pound of fat fills up three to four times the amount of space that a pound of muscles does. That's why two people can be the same height and weight and look either lean and toned, or flabby and out of shape. Does that make you want to lift some weights or do some pushups? I hope so.
Have a great day, and enjoy your freedom to do as you please. I know I will.........................after I slumber four more times. YIPPEE!
Mary R.
Yes, I'm feeling very anxious. I only have to go to bed 4 more times, before the doctor hopefully releases me to begin physical therapy, drive, and who knows what else. I'm hoping he'll let me drop-kick my crutches, or at least go from two crutches to one. Wish me luck! The last time I drove was July 1, 2013.
This all reminds me of one of the beauties of life--simple pleasures, which I have blogged about before. I absolutely can't wait to get back into a swimming pool; the bathtub; and the seat belt on the driver's side of my car. It will be such a natural high just to be able to drive myself wherever and whenever I want; to hit a ping pong ball; and to enter the gym. I hope I never take these things for granted again, and that this experience continues to help me feel empathy for others in far worse situations.
Here are a few interesting wellness facts:
*If you have an 'apple' figure as compared to a 'pear' shape, the apple figure is more dangerous health-wise, and here's why: Abdominal fat is metabolized differently than the fat that is stored in our hips and thighs. It is so interesting to learn that the less active fat stored on the hips and thighs serves as a fat storage area for making milk when lactating! No wonder you don't see guys with saddlebags! The fat in the abdominal area is active and more readily released into the blood stream. Unfortunately that means that it can clog arteries, and enter the liver as well. When it is in the liver, it interrupts the body's ability to get rid of insulin. With more insulin in the blood comes the chance of having higher blood pressure. Next time I look in the mirror, I'm going to be more thankful for my pear shape.
*You've heard the saying: Muscle weighs more than fat. And, that's silly. A pound is a pound. Here's a more clear explanation: A pound of fat fills up three to four times the amount of space that a pound of muscles does. That's why two people can be the same height and weight and look either lean and toned, or flabby and out of shape. Does that make you want to lift some weights or do some pushups? I hope so.
Have a great day, and enjoy your freedom to do as you please. I know I will.........................after I slumber four more times. YIPPEE!
Mary R.
Friday, August 23, 2013
Catching Up
Hi Everyone. Most of you know that I actually had to have another surgery since my last post. There was a break in the femur, so they had to go back in and put in a plate and cables, to try to hold everything in place. Because of that, my down time and my restrictions have increased. So, my patience has been further tested. Could be worse, right? I don't have to look very far to see someone going through more than I have had to endure. Besides, instead of just finishing my book, now I'm going to have enough time to make it a best seller! Instead of simply practicing the piano more often, I'm training to be a concert pianist! (I wish.)
Seriously, what I've noticed more than anything is how my experience has unfortunately affected the lives of people I am close to. That makes me sad. My grandchildren and I haven't been able to go swimming or spend the night together. My sweetheart and I haven't been able to go on walks, or take mini vacations. My table tennis partner is going through pong withdrawals. Those are just a few examples.
The other thing I've noticed is just how incredibly helpful my family and close friends have been throughout this process. I'm so lucky to have such a fantastic support system.
Here are a few interesting thoughts I'd like to share:
*When you buy 2% milk, it doesn't mean that it is 2% fat. It actually is 38% fat. What it means is that the milk is 2% fat by weight. So, if you have a high blood cholesterol level, it's best to stick to skim or 1% milk.
*When you look at a food label, keep this in mind: The more ingredients that are listed, the greater chance that the food has visited a processing plant.
*The participants in the National Weight Control Registry that shed an average of 50 pounds, and managed to keep the weight off for many years had these three things in common: They ate 5 times a day, on average; they moved regularly; and they didn't skip meals, especially breakfast.
*I love Self Magazine. Lately they've been putting a page in at the end of their issues that consists of a beautiful photo plus a deep thought. Here's one that I copied recently, titled A Freeing Idea.
What would it feel like to let go of every negative thought about your body? Try it: Worship your legs for taking you on adventures, adore your abs for allowing you to lean into life, love your smile for revealing the joy in your heart. Live as if your body were perfect, not only because you'll be more open to the world, but because in every way that truly matters, it is.
The accompanying photo was (the backside) of a naked woman with outstretched arms, standing on a large rock in the middle of a large body of water. Try to imagine yourself doing the same, as you read the passage again.
Enjoy the rest of the summer! Go ahead and exercise a little extra this week, and dedicate that workout to me! Your body will thank you, and I'll appreciate it too!
Mary
Seriously, what I've noticed more than anything is how my experience has unfortunately affected the lives of people I am close to. That makes me sad. My grandchildren and I haven't been able to go swimming or spend the night together. My sweetheart and I haven't been able to go on walks, or take mini vacations. My table tennis partner is going through pong withdrawals. Those are just a few examples.
The other thing I've noticed is just how incredibly helpful my family and close friends have been throughout this process. I'm so lucky to have such a fantastic support system.
Here are a few interesting thoughts I'd like to share:
*When you buy 2% milk, it doesn't mean that it is 2% fat. It actually is 38% fat. What it means is that the milk is 2% fat by weight. So, if you have a high blood cholesterol level, it's best to stick to skim or 1% milk.
*When you look at a food label, keep this in mind: The more ingredients that are listed, the greater chance that the food has visited a processing plant.
*The participants in the National Weight Control Registry that shed an average of 50 pounds, and managed to keep the weight off for many years had these three things in common: They ate 5 times a day, on average; they moved regularly; and they didn't skip meals, especially breakfast.
*I love Self Magazine. Lately they've been putting a page in at the end of their issues that consists of a beautiful photo plus a deep thought. Here's one that I copied recently, titled A Freeing Idea.
What would it feel like to let go of every negative thought about your body? Try it: Worship your legs for taking you on adventures, adore your abs for allowing you to lean into life, love your smile for revealing the joy in your heart. Live as if your body were perfect, not only because you'll be more open to the world, but because in every way that truly matters, it is.
The accompanying photo was (the backside) of a naked woman with outstretched arms, standing on a large rock in the middle of a large body of water. Try to imagine yourself doing the same, as you read the passage again.
Enjoy the rest of the summer! Go ahead and exercise a little extra this week, and dedicate that workout to me! Your body will thank you, and I'll appreciate it too!
Mary
Saturday, July 6, 2013
Back in the Saddle Again
Hi Everyone,
Well, I'm back at it again, 5 days post surgery. I'm amazed, if I do say so myself, that I'm doing so well, since this was a revision of a recalled product, and therefore they had to really dig around the old prosthesis to get it out. Yup, I'm getting around just fine, putting only about 1/3rd of my weight on the operative leg, and doing the prescribed exercises, until my two week post-surgery appointment. At that time I'll learn if I have to keep up the same routine, or if I can put even more weight on my leg. My sister Jackie is my (excellent) caretaker, and many other family members, plus friends, have been helping me out as well. It's hard to keep someone with a type A personality down, but I'm managing to stay down, and hope to do a lot of work on my book "that never ends, it just goes on and on my friend..."
Because of that last statement, I shall close for now, but not without a few wellness tips:
*If you challenge yourself by entering an athletic contest, a 5K run/walk for example, and you come in last, that's OK. You beat everyone who stayed home that day! Plus, you have a baseline time for yourself, for that distance, and can try to improve your time next year, when you enter that same contest again!
*Some people have a hard time motivating themselves to get out the door to work out. Just remember, you've probably never said this to yourself after completing a workout: That was a total waste of time.
*Popcorn is one of my favorite foods. That's why I don't mind sharing this kernel of information: Popcorn has up to six times the amount of the antioxidant polyphenol, (one of the most abundant anti-oxidants in our diet), as fruits and vegetables. Research supports the notion that polyphenols play a role in preventing certain degenerative diseases, especially cardiovascular disease and cancer. YIPPEE! Source: 2005,The American Journal of Clinical Nutrition.
That's all for now, folks! Enjoy your active, meaningful life!
Mary
Well, I'm back at it again, 5 days post surgery. I'm amazed, if I do say so myself, that I'm doing so well, since this was a revision of a recalled product, and therefore they had to really dig around the old prosthesis to get it out. Yup, I'm getting around just fine, putting only about 1/3rd of my weight on the operative leg, and doing the prescribed exercises, until my two week post-surgery appointment. At that time I'll learn if I have to keep up the same routine, or if I can put even more weight on my leg. My sister Jackie is my (excellent) caretaker, and many other family members, plus friends, have been helping me out as well. It's hard to keep someone with a type A personality down, but I'm managing to stay down, and hope to do a lot of work on my book "that never ends, it just goes on and on my friend..."
Because of that last statement, I shall close for now, but not without a few wellness tips:
*If you challenge yourself by entering an athletic contest, a 5K run/walk for example, and you come in last, that's OK. You beat everyone who stayed home that day! Plus, you have a baseline time for yourself, for that distance, and can try to improve your time next year, when you enter that same contest again!
*Some people have a hard time motivating themselves to get out the door to work out. Just remember, you've probably never said this to yourself after completing a workout: That was a total waste of time.
*Popcorn is one of my favorite foods. That's why I don't mind sharing this kernel of information: Popcorn has up to six times the amount of the antioxidant polyphenol, (one of the most abundant anti-oxidants in our diet), as fruits and vegetables. Research supports the notion that polyphenols play a role in preventing certain degenerative diseases, especially cardiovascular disease and cancer. YIPPEE! Source: 2005,The American Journal of Clinical Nutrition.
That's all for now, folks! Enjoy your active, meaningful life!
Mary
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