Thursday, November 23, 2017
Quote of the Week
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   Week 1  
 
“People who study others are wise, but people who study themselves are enlightened” –Robin Sharma

 


Alicia's Musing
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The other day I was watching a movie I hadn’t seen in ages. I remembered The Full Monty as being a hoot. As I was laughing away, one of the characters stopped me dead in my tracks. Literally. This was a bit of a problem as I was running on my new treadmill and almost did a cartoon exit off the back of it. In the scene, one of the fellows who had been rehearsing to be in a stage show with his pals decides he just can’t perform in public because he feels too fat. As I watched, frozen on my now still treadmill, he left his bed, went to the garage and started wrapping his mid section in clear plastic wrap designed to keep your food fresh (he had heard this would help him lose weight), while eating cookies and other sweets. There he was, desperately trying to solve his problem and make himself feel better the only way he knew how. The next scene showed his worried wife watching him from the bedroom window.

I was overcome with sorrow for him. My eyes brimmed over with tears. And I knew that some of this sorrow was for my former self as well. Eleven years after I have lost 173 pounds, I still connect so immediately to that pain.
 
It is this past life, this understanding of that pain that motivates me to continue training and talking and writing about successful strategies for living a life full of vitality and good health. I know how it feels to weigh 328 pounds. I know how it feels to be tired all the time, the despair of trying to jam a too small airplane seat belt over my stomach, the self-hatred every time I saw a picture of myself. I also know how it feels to lose 173 pounds, run marathons, teach fitness classes, and be satisfied with the reflection I see in the mirror.

The way you see yourself affects the way you feel, behave and what you accomplish. If you can change that perception you can live the life you want. If you can figure out a way to invest in yourself, and be content with who you are, then your life and the lives of the ones who you love and who love you will be enriched. These are the issues we will be discussing weekly on this website.

Happy New Year! Whether you are joining me in January or July it is the beginning of a new year for you. Let’s make it the best one you have ever had!

 


Nutrition
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Is there anyone out there who doesn't know how to eat well? Most of us know we need to eat 5-10 servings of fruits and veggies daily, whole grains, lean protein, avoid processed and high fat foods as much as possible and drink lots of water.

So, what's the problem?

The problem is our lives are crazy busy and eating well is often not our priority of the day. Food is an afterthought. All of a sudden you and your family are hungry so it is time to go to the closest "drive-thru".

So, the first step to healthy eating is awareness. What are you eating? I once had a client who realized that she was sending celery and carrots and apples daily to school for her kids but nary had a fruit or veggie sailed into her mouth all week.

Here is a suggestion. Fill out the following basic food diary for a couple of weeks. Include the times you eat and any other pertinent info (important events, how you are feeling) if there are any.

 
 

Food Diary

Day
Breakfast
Lunch
Dinner
Snacks
Monday
 
 
 
 
Tuesday
 
 
 
 
Wednesday
 
 
 
 
Thursday
 
 
 
 
Friday
 
 
 
 
Saturday
 
 
 
 
Sunday
 
 
 
 
 
 

Then ask yourself the following questions:

 
  ·         How much white bread/rice/pasta did you eat?
·         Did you eat 5 servings each of fruit and veggies?
·         How much processed food did you eat?
·         How often did you eat fast food?
·         Did you have pop or juice?
·         Did you eat breakfast every day?
·         Are you tired after you eat?
 
 
This information gathering is the starting point. Once you have an overview of what you are eating and when, I will suggest foods that I included and strategies I employed to help me lose 173 pounds.

 


Recipe
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Alicia’s Fat Free/Sugar Free Banana Blueberry Oat Muffins
 
   
I love muffins but they are generally loaded with fat and sugar when purchased. I freeze these and grab one when I am running out the door early in the morning. One of them with a couple of pieces of fruit and yogurt is my favourite breakfast on the go.

Note: Real sugar can be substituted for Splenda 1 to 1 if your sugar intake isn't your primary concern.
 
 
1 ¼ cup       oats (quick cooking)
1 cup            whole wheat flour
2/3 cup         Splenda
1 ½ tsp        baking powder
1 tsp             baking soda
¼ tsp            salt
4 Tbsp           liquid egg substitute (1 egg equivalent)
2 cups           mashed bananas (4 to 6 bananas)
1/3 cup          no fat sour cream
1 cup             blueberries
                       sesame seeds
 
 
Combine the first 6 ingredients well. Beat the last 3 ingredients in a bowl until smooth. Add wet to dry and stir until moistened. Add blueberries. Fill muffin tins that have been coated with non fat cooking spray. Sprinkle with sesame seeds. Bake at 375F for 20 to 25 minutes.
 
 
Per Serving - Calories 171; Total fat 2.1 g; Saturated fat 0.5 g; Monounsaturated fat 0.6 g; Polyunsaturated fat 0.6 g; Cholesterol 18 mg; Carbohydrate 34.1 g; Dietary fibre 2.5 g; Protein 5.4 g; Sodium 223 mg; Potassium 290 mg; Calcium 60 mg.


 


Fitness

If you want to live a healthy life, then you need to include some type of exercise. The key is to find out what you like and set up a routine. There is no point in doing my routine because if you don’t like running, weight lifting and core classes then you won’t do it. So, as in nutrition, self awareness is the key starting point.
Let’s start by listing your activities. Fill out the following chart for a couple of weeks to document your current lifestyle. Include duration of activity.
Day
Activity
Monday
 
Tuesday
 
Wednesday
 
Thursday
 
Friday
 
Saturday
 
Sunday
 
 
Then ask yourself the following questions:
·         Would you consider yourself active/mobile?
·         Are you involved in any exercise that works your heart and lungs for at least 20 minutes?
·         Do you ever stretch?
·         Is your back often sore?
·         Can you lift and carry reasonably heavy objects, or do you feel weak?
·         Do you have good range of motion in your joints?
·         How is your balance?
·         Do you feel better after you exercise?

 

Again, this information gathering is the starting point. Once you have an overview of your activities, I will outline the components of fitness and suggest strategies that may be appropriate for you in your journey to a healthy, active lifestyle.

 


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