Kickstart Fitness and Injury Prevention w/ Valerie

06/20/2023

Summertime is watermelon time!
Cut it up and simply enjoy.
Cut it up, freeze it and use them as ice-cubes.
Make popsicles out of it.
Juice it and drink up or use in a smoothie.
Slice it into salads.
Make a cocktail out of it.
Grill it.
Indulge!! Watermelon is healthy and delicious for every day.
It's chocked full of vitamins A and C, lycopene, potassium, and amino acids.
It's super hydrating.
It could help you feel fuller longer.
It's low in calories (Watermelon is high in natural sugars, so do be mindful).
It may aid in healthy digestion.
It's great for your skin.
It's an excellent source of energy.
Any questions?

04/10/2023

Thanks Patty!!

I am a 63-year-old woman, and this time of year causes me a certain amount of distress. Yes, it is commonly called spring, but it is called “Sixty Days to S ...

04/10/2023

Tip of the Week
Consider a different perspective!

This week, I'll leave it in the words of Patty Unleashed from Town and Style. For more of her columns and witty wisdom follow the link: https://townandstyle.com/patty-unleashed-4-5-23/

"I am a 63-year-old woman, and this time of year causes me a certain amount of distress. Yes, it is commonly called spring, but it is called “Sixty Days to Swimsuit Season.’ And every year, I think about the time I should have spent this winter working out, getting fit, putting all the bits and pieces where they are supposed to be but instead, I watched reruns of Dateline. (It was murder!)

Swimwear for anyone over the age of 45, regardless of gender, is something most people dread. Oh sure, I have a ton of confidence, sometimes too much, but the first day at the pool leads to anxiety and a search for the perfectly draped cover-up. That small piece of spandex or whatever swimsuits are made of is my Achilles heel.

This year, instead of wanting to look a certain way (not like the Pillsbury Dough Girl), I want to feel a certain way. So, I turned to my friend and wellness consultant Valerie Silberman for advice on the easiest, most efficient way to actually feel and look younger. I want to know the minimum amount of work this Dough Girl needs to do.

The first thing Val told me was not to make this complicated. Most of her suggestions are free and pretty easy, though I will need to turn off Dateline. Every day can be different so don’t wallow in what you might not have done but celebrate what you have done!

First, drink a full glass of water when you wake up. Add some fruit to your breakfast and vegetables to your evening meal. Set small goals for yourself. Okay, so far, I can do all those things.

Then it is time to move, move, move or walk, walk, walk! Park further away from the entrance of buildings, take stairs instead of the elevator and set a timer to remind you to get up and move every day. Most importantly, make it fun, which can mean dancing around the house, biking around the neighborhood or swimming instead of laying on the raft. Always keep a pair of comfortable shoes in your car because you never know when you are going to be by a park and have time for a little stroll. Whatever you decide, make sure it is fun for you. Small changes can make a big difference in your overall health. You can find more about Val’s approach at linkedin.com/valeriesilberman or email her at [email protected].

Hmm, Val is making this too easy. No club memberships, cross fit training or running until you barf! I can do this. She encourages you to choose three things and do them every other day until it is a habit. And what I think is Val’s best suggestion is find something that makes you laugh out loud. Yes, my laughing, guffaws and giggles count as exercise.

So, this year I am not going to panic. I am going to try what Val suggested. Good news is I am past the age where anyone notices me lounging by the side of a pool. Better news with Val’s suggestions, I might not only look a bit better but my health will be a lot better. This year, I might just forget to find my perfectly draped cover-up and strut around the pool in a perfectly appropriate swimsuit. So, think about joining me on my wellness quest.

Peace my p*eps. With love, the Dough Girl."

Any questions?!

01/30/2023

What it means:
It's January, ALMOST February already!! Some of your resolutions or intentions may have been to get into a gym OR to simply start doing more at home. It can be a little nerve wracking because of the lingo.
In case you're one to wonder, here are some of the terms defined by the American Council on Exercise.

Machines: Weight machines where you can easily select a weight by inserting a pin in the weight stack. These machines are sometimes called circuit machines.

Circuit: Performing a series of exercises, moving from one exercise to the next with little or no rest.

Free weights: Dumbbells or other equipment used freely or without the guidance of a machine or cable.

Medicine ball: Firm, weighted ball often used for throwing and catching with resistance. Not designed for slamming on the ground. There are pliable balls called slam balls made specifically for slamming.

Foam roller: A long, cylinder made of foam used for soft tissue massage (which is often called myofascial release).

Collar: The attachment that secures plate weights on a barbell, so the weight doesn’t slip off.

Elliptical: Cardio machine that creates a range of motion that follows an elliptical pattern, reducing impact to joints.

A Spot: Watching and/or assisting someone as they perform a loaded exercise to minimize risk.

Rep (short for repetition): One complete motion of an exercise.

Set: A group of consecutive repetitions.

Super set: Two exercises performed in alternating fashion.

Functional training: Compound or multi-joint exercises or movements used to prepare the body for everyday life.

Intervals: A set amount of time in work, followed by a set amount of time in rest.

Group fitness: Mode specific, often choreographed classes such as indoor cycling, Zumba, aqua, or group strength training, where the instructor leads by demonstrating exercises.

Group training: Smaller, semi-private group in which the trainer leads by coaching.

Any questions?

12/13/2022

Peppermint - Eat some!
Any kind of mint will do, but this time of year, peppermint hits the shelves with full force! It is estimated that 13-24 species of mint exist!
Bubba Blue from "Forrest Gump" (1994) describing all the ways to have shrimp... That's the voice I hear when I think about the plethora of mint options!!!
Mint has been known to:
help a sore throat and a cough - i'd do mint tea, however, many might try mint candy 🤔
help ease certain respiratory distresses
help lessen asthma symptoms
help with sore muscles - winter time and it's cold temperatures can wreak havoc on our body
help IBS issues
help with headaches
A few mint leaves will do, you don't need the entire plant in one sitting. Have a tea, use it in recipes both savory and sweet, garnish with mint, use peppermint extract when baking those sugar cookies to add pizazz and possible health benefit, add some to your coffee or hot chocolate, dark chocolate and mint are a delightful combination. Homemade mint ice-cream!! What a treat!

Any questions?!

P.S. to note: Most mints are harmless but there is one member of the family that's poisonous, though how often you'd find it growing wild is hard to say. European Pennyroyal, Mentha pulegium, is a creeping mint with tiny leaves and should never be ingested.

12/05/2022

The only thing I like more than talking about food is eating it...mindfully!Proteins. Let's talk about those.Getting a better variety of food protein in our day is easy! Animal proteins seem to be thought of the most, but soooooooo many plant proteins out there! The list might surprise you:Peanuts - peanut butter - peanut powderAlmond - almond butter Walnuts, pistachios, cashews, pecansPumpkin seedsHemp seedsChia seedsFlaxseed (make sure to grind it)Tofu - I do love to eat it...at a restaurant, when they cook itSoybeans, aka, edamame - I just made the most delicious edamame hummusBlack beans - can also make a fantastic hummusGarbanzo beans, aka, chickpeas - the hummus normPinto, kidney, lima beansQuinoaBuckwheatWhole oats - did you know?Potatoes - did you know?Dark leafy green vegetables - not a lot, but a little extraMushrooms - not a lot, but a little extraEzekial bread and cereals FYI:Nut butters should not include sugar! - check out the ingredients. There are a ton of options, so decide what you're looking for in the nut butter. If you want to make it sweeter yourself, add some honey or even some cinnamon.
Beans can be toasted, thrown into a salad, a stew, a rice dish, etc.
Protein shakes and bars are a thing, but again, look at the ingredients. What else is in it besides protein??
What's your favorite?!

11/21/2022

Low Fat No Fat ... why it's not the best idea.
Two weeks ago I brought up labels and ingredient reading...again. Why? Because you can. It's that simple. If it says low fat or no fat, look to see how they are making it that way. Usually, it's by adding sugar. We've also had a few tips on sugar.
Especially this time of year, make it with the real stuff! Enjoy!
Happy Thanksgiving!!

Any questions?!

11/15/2022

Fall/Winter Fruit and Vegetable - perfect additions for the upcoming holiday meals and well, the entire season!!
Cranberries - NOT the beverage - be aware and beware of labeling! Read the ingredients!
Super high in nutrients and antioxidants.
Good for your heart and helping to decrease blood pressure.
Helps to strengthen bones and teeth AND helps to prevent tooth decay.
Helps to prevent inflammation in the lungs and respiratory infections.
Helps improve digestion.
Helps to lower bad cholesterol.
And of course....helps to prevent urinary tract infections.
Dried cranberries count! Add them to cereal, trail/nut mix, muffins, pancakes, pies, cakes, cookies, salads, stuffings, even some pasta sauces. I buy them frozen to add in morning smoothies. Make a sauce or a jam. Use the juice if you must, but make sure it is 100% cranberry juice with no added sugar.

Carrots
High in carotenoids, which are associated with a lower risk of heart disease.
Regular consumption helps to reduce bad cholesterol.
Contains high levels of beta carotene, which turns into vitamin A. Why are beta carotene and vitamin A important you ask?
Helps vision - I love being able to see well! Especially as I get older and night driving has started to scare me. I understand now!
Helps provide healthy skin - Let's be honest, everyone can use skin saving in the winter!
Helps to prevent infection - Eat them to help fight infections. Or literally, cook briefly, mash and put directly on skin to help heal scars and wound marks. I have not tested this one out, but it has been suggested by numerous sources.
Boosts immune system - see #5
Aids in healthy cell growth and protecting our healthy cells - see #6
In addition to cell growth, the high levels of beta-carotene act as an antioxidant to cell damage done to the body ...it helps slow down the aging of cells
Some people don't like cooked carrots...no worries, eat them raw! I shred them into my salads.
I actually used to dislike them cooked...then I started roasting them with olive oil, salt and pepper. Seems roasting things makes a plethora of vegetables taste delicious! If olive oil isn't your thing, use grapeseed or something similarly lighter than olive. I also started shredding them into a pasta sauce. Sometimes I add a little bit of pasta, other times, none. Oh, shredding with rice. So scrumptious.
It hurts me to mention because I don't like them sweetened, but there are popular recipes that call for honey or brown sugar. If that's your vibe, do it. Why not?!

Try thinking outside of the normal cranberry or carrot box! Any questions?!

11/11/2022

Follow up!!
It's a tip of the week and an actual follow up from reader feedback.
It's a tip because following up whether for business or personal is more important than we sometimes think. Seems hard to make a quick tip, but a few shorties:
Value
Clarification
Communication
Stronger relationships
Opportunities/Adventures
It's follow up for two previous tips of the week.
1. Sugar
Last week I brought up the sugar subject, which we all know is a hot topic of debate. As I like to keep these short, this is a quick additional tip for refined sugar replacements. Experiment to see which one you like the most.
Honey
Dates/Date Syrup/Date Paste
Applesauce or other fruit purees
Maple syrup
Molasses
If you buy, make sure to check ingredients so they are pure without additional sweeteners or refined sugars. Another option is to make them yourself so you know 100% what's going into it.
Again, if using them outside of a recipe, use in moderation as they are all still types of sugars.

2. Decluttering
Feedback came in response that suggested sometimes the idea of decluttering seems stressful because, 'where does all the stuff go?'
Donate, donate, donate! Someplace local if you can! Some places will even come and pick it up from you. Send me a message... there are all kinds of places in your area!
OR, it's ok, throw it away.
OR, repurpose it or take it to work...someone else might find it useful.

One last point I found interesting...the elusive 'they' say, 'the average american spends something like a couple of hours a week just looking for things?!'
If you declutter, you'll also save yourself some time! I often hear, 'there aren't enough hours in the day.' Well, try this, see if it helps!

Any questions?

11/01/2022

Ditch the 'Diet' Culture!
It makes me sad that around the holidays people start focusing on how much weight they're going to gain or how their 'diet' is going to begin after the holidays or the new year. In fact, I hate the word 'diet.' Yes, I know, hate is a strong word...that's why I used it.
Health is an everyday consideration, not something to start and stop on random schedules and time frames.
Diet culture messages are certainly not limited to the ones underlined below. However, what follows is a short list of the most common lies or myths that tend to throw us off track. A super short suggestion follows each:

Give up sugar; all sugar is evil - folks, fruits are a type of sugar. The nutrients and benefits we get from them far outweigh the idea of not eating them at all because sugar is "evil" for us. Suggestion: Everything in moderation! Try eating your fruits in the morning to give you some energy for the day. It's what I do.
Always eat clean - what does that even mean?? There really is no specific agreed upon definition of what 'clean' is. Not to mention, it is not realistic for humans to always or never do something and carry that on in perpetuity (I love that word) with no “slips”. Suggestion: Focus on adding more nutritious foods to your day (fruits, leafy veggies, starchy veggies, and lean proteins) rather than eliminating foods.
Carbs cause weight gain if consumed - carbs are our fuel! They give us energy and help our body heal faster. They contain a variety of quality nutrients. Overconsumption of carbs can be an issue. Suggestion: Let's start being more mindful of when and how we eat them.
Weight loss is healthy progress - when considered as a stand-alone metric, usually body weight is unhelpful and does not indicate health or disease. Suggestion: To truly define health, we need to look at metrics like blood pressure, mineral and nutrient intake and storage, sleep, stress, mental health, body composition, resting heart rate, body temperature, etc.
If you have questions feel free to ask!
This holiday season let's focus on what should be important. Traditions, family, friends and that spirit that seems to make us want to make positive changes in our lives.

10/18/2022

Tip of the Week:
Beets!!
A Fall favorite! And one of mine...now...
When I was younger I DID NOT like beets. I couldn't understand what the appeal was for so many people. I thought they tasted like dirt.
BUT, when I would go out with friends and they would order them, I would try again. I realized, you have to make the right recipe AND they can be scrumptious. I even, sometimes, add them to my morning smoothies.
Why am I glad I kept trying, you ask... Not only because they can be so yummy, but beets:
Are a 'superfood'
Are low in calories and a great source of nutrients, including fiber, folate, magnesium, vitamin C, potassium and phytonutrients
Contain Betaine which is involved in liver function, cellular reproduction and helping make carnitine (helps us process food properly)
Are a great source of iron which is an essential component of red blood cells (transport oxygen around the body)
Can help lower blood pressure
Are also known for their ability to help you retain less water, flushing stored water supplies from your system and detoxing your body
A couple of important notes.
1. Beets can make your p*e pink or red if you eat a large-ish portion. Think about introducing them to the body with smaller portions.
2. You may p*e more frequently. Increased urination is a sign they are doing their job!

Any questions?!

P.S. There will always be that fruit, vegetable or food that you've tried 10 different ways and you will never like them. Which is absolutely fine...peas are that for me.
But, some are worth the effort! Otherwise I might not like beets, onions, brussel sprouts or tomatoes. 😂