Kimberly Fitness

Women, Take Care of You!: Re-Finding Yourself Through Exercise, Proper Diet, and Health

Like many of you, I am a fan of "The Biggest Loser".  What makes the show special is not so much that people lose an enormous amount of weight, but more importantly, their re-connection with themselves.  Exercise and nutrition (as well as an investment in one's overall health) are simply the tools we (trainers, coaches) use to motivate others to empower themselves.  In essence, it really isn't about losing weight; it's about loving yourself enough to do something for yourself...investing in yourself to create a better quality of life. 

A few weeks ago was The Biggest Loser's infamous "Makeover Week".  It's always enjoyable to see how happy the contestants are with themselves as they sport new haircuts and fashions to match their new bodies and new self-identities.  One thing that stood out to me in this season's Makeover Week was what contestant, Liz, stated in her speech.  She talked about how she gained weight because she was so busy taking care of her family and other significant people in her life, she stopped taking care of herself.  She added that being on the BL Ranch gave her a renewed sense of self-worth, and for the first time in her life, realized that she could not truly help others, without first taking care of herself.  By investing in herself, she is stronger and more able to meet the needs of others. 

Listening to Liz talk about her struggle, reminded me so much of not only myself, but women, specifically mothers and wives, everywhere.  It is a topic often discussed at play-dates among moms, or between husbands and wives, but rarely discussed publicly.  The reality is that many women, once they get married and start families, become so engrossed in nurturing their families that they lose themselves along the way.  They often sacrifice personal dreams, goals, and careers so that they can provide for their husbands, children, and community.  While it is righteous, in my belief, to put family first, like Liz discovered, it should not be at the cost of our own individual worth, happiness, and identity.

Women constantly struggle to find a balance between being a mother, wife, and an individual.  Too often, I see the balance not met, with one side of the scale much heavier than the other, and over time, women lose themselves.  You can see this in the simple fact of how many women stop taking care of their bodies.  They eat on the run, for convenience, without much thought to nutrition.  They don't take time to exercise.  They stop doing their hair, wearing make-up, or dressing nicely in exchange for "low-maintenance" haircuts and plain clothes.  They make excuses as to why they aren't taking care of themselves and usually that excuse is too many responsibilities.  They feel overwhelmed.

Although I have my "sweat-pant" days, too, I still make an effort to do my hair and dress-up most days of the week for the simple reason that it is my way of telling myself, and the world, that I will not lie down and die.  That no matter what my responsibilities are, and no matter how I age, I am still valuable.  This mentality is what I aim to bestow upon other women who need encouragement, motivation, and need to be reminded that, just like their families, they matter, too!  A woman who is happy with herself, who invests in herself, will be a better wife and mother; a win-win for everyone.

As we saw with Liz, as well as most of the contestants on the Biggest Loser, exercising and eating right are great ways to re-discover yourself.  Once you do something good for yourself, you feel so much better about yourself and your life.  You will want to continue down the path of self-investment and you will discover that taking better care of yourself will not only positively impact you, but also those who matter most to you.  When you are happy with yourself, your relationships with others will be better, and you will be a role model for your family, friends, and children.  

You don't have to wait for January 1st to take action.  Get on an exercise program, today!  Start making smart decisions about nutrition and health.  Invest in yourself.  You're worth it! 

Interested in starting on the path to a better you?  Visit www.KimberlyFitness.com for more information on how I can help you reach your goals of feeling better, looking better, and being happier!

Sweet and Spicy Edamame (Soy!): Even If You Hate Vegetables, You'll Love These!

I have to say, I think my favorite vegetable (next to the traditional green salad) is shelled edamame (pronounced, ed-duh-mem-a).  Not only are they delicious, but they are so healthy, too!  They are packed with fiber, protein, and iron, as well as some calcium and vitamin C.  A 1 cup serving will meet 32% of your daily value for fiber, about 33% of your daily value for protein intake (average person weighing 150 pounds) and 20% of your daily iron. 

They are inexpensive (you can buy them right in the freezer section of your grocery store alongside all of the other frozen veggies), as well as quick and easy to prepare.

Here is an easy recipe for Sweet and Spicy Edamame:

16 oz. bag Edamame (with shells)

Sugar (a couple of pinches)

Mrs. Dash® Southwest Chipotle Seasoning Blend

(Experiment!  Play with a variety of seasonings that you like)

Cook edamame according to bag directions (typically cook them in boiling water, 5-7 minutes).  Remove from water, strain and blot dry.  Place edamame on a large plate and sprinkle with a few pinches of sugar and a some Mrs. Dash's seasoning.

NOTE:  When eating shelled edamame, you DON'T EAT THE SHELL!  You suck off the seasoning from the outside and "squirt" the inside beans into your mouth (sounds weird, but don't know how else to phrase it :))

Enjoy!

Finding Wellness: A Difficult Task for the Physically Fit

While many often refer to the terms wellness and fitness synonymously, they actually have two, very different meanings.  Fitness refers to being physically fit, specifically focusing on one's physical health attributes such as having cardiovascular endurance, physical strength, or flexibility.  It also refers to a person's eating habits that impact physical health.

However, wellness is defined by what we call the Seven Components of Wellness which include social, spiritual, physical, emotional, intellectual, environmental, and occupational.  Notice, that physical wellness is only one of seven components of true health and wellness.

It seems most people focus solely on physical health and ignore some or maybe all of the other components of wellness, especially people who are physically active.  For example, if you were to talk to an athlete about taking a yoga class or a Tai Chi class, they may laugh at you as if it were ridiculous to even consider such a idea.  This may be because they are so focused on their physical fitness, they are not taking the time to consider all that they may be lacking in regards to overall health. 

Quite frankly, no one has mastered the art of total wellness (at least no one I have ever come in contact with).  It should be the constant goal of the individual to strive to improve oneself, one component at a time.

Here is a list of some basic definitions of what each component of wellness means:

Social:  " The social component of wellness means having the ability to interact successfully with people and one's personal environment."

Physical: "The physical component of wellness involves the ability to carry out daily tasks, develop cardiorespiratory and muscular fitness, maintain adequate nutrition and a healthy body fat level, and avoid abusing alcohol and other drugs or using tobacco products."

Spiritual: " The spiritual component of wellness provides meaning and direction in life and enables you to grow, learn, and meet in new challenges."  In other words, feeling a sense of purpose in your life.

Environmental:  "The environmental component of wellness includes the ability to promote health measures that improve the standard of living and quality of life in the community, including laws and agencies the safeguard the physical environment."

Emotional: "Emotional Wellness is the ability to control stress and to express emotions appropriately and comfortably."

Occupational:  "The occupational dimension of wellness comprises aspects of wellness that help achieve a balance between work and leisure in a way that promotes health and a sense of personal satisfaction."

Intellectual: "Intellectual Wellness involves the ability to learn and use information effectively for personal, family, and career development."

As you look at this list, try to think about which components you feel you are successful at and which components can use some improving.  Try to set some small goals for yourself to improve your overall wellness.

Definitions taken from "The Seven Components of Wellness", http://www.chesapeake.edu/wrobbins/Default.asp

Who Doesn't Love Spaghetti and Meatballs for Dinner? My Healthy Version of this "All-American" Meal

The many myths that circulate in the diet world are enough to make most nutritionists cringe.  One myth that just drives us crazy is the inaccurate belief that pasta makes you fat.  Carbohydrates, including pasta, are necessary not only as your body's preferred source of energy, but you can not burn fat tissue without carbohydrates (yes, really!!), and the majority of the calories in your diet should come from carbohydrates (roughly 55-65% of total diet should come from carbohydrate calories).  Just keep in mind that carbohydrates are not just foods like rice, cereal, grains, and pasta, but also include fruits and vegetables.

What many do not realize is that white pasta, is in fact, a refined carbohydrate.  Ideally, we should be aiming for non-refined carbohydrates to make up most of our diet.  But thanks to many food manufacturers, we are now seeing the non-refined, or partially refined versions of pasta, making it higher in vitamins, minerals, and the all-desired FIBER!

If you are used to your white pasta and aren't ready for 100% whole wheat pasta, give Barilla Plus a try. This pasta is made with whole grains, offers extra essential fatty acids, fiber and minerals and tastes pretty good, too!  You can start by mixing half Barilla Plus and half traditional white pasta in the same dish.  Then slowly reduce the white pasta content and increase the whole grain pasta.  Eventually, you will be exclusively Barilla Plus.  Then do the same, if you desire, with Barilla Plus and 100% whole grain pasta. 

Here is my take on the traditional American favorite, Spaghetti & Meatballs.

1 box Barilla Plus Spaghetti

12 oz. Turkey Meatballs (look for lean, if available.  I like Shady Brook Farms Italian-Style brand)

1 jar of your favorite Spaghetti Sauce (non-meat, preferably)

1 Multi-Grain Baguette (with olive oil for dipping, no butter)

Mixed Green Salad

Fresh Parmesan Cheese

Make pasta according to directions on box.  Simmer sauce with turkey meatballs over medium heat.  Simmer until turkey meatballs are heated thoroughly, (about 8 to 10 minutes).  In the meantime, make a mixed green salad and bake a multi-grain baguette in the oven (again, about 8 to 10 minutes).  Sprinkle fresh Parmesan cheese on spaghetti, turkey meatballs, and sauce.  Enjoy Salad with olive oil and vinegar and dip bread into oil (healthy omega-6 and omega-3 fatty acids!)

Just remember, if you are trying to lose a few pounds, eat a lot of salad, not too much oil, and limit your spaghetti to a serving size (about 1 cup, cooked).

And for my fellow Massachusetts and Connecticut locals, Stop and Shop has a fantastic multi-grain baguette you can find in the freezer section.  It is made by their healthy, store brand, "Nature's Promise" and has about 4 grams of fiber per half baguette!

Another bonus to this meal....you can cook it in less than 15 minutes.  Awesome!

 

Weight Loss Tip of the Day- Don't Fear Fat, Eat More Nuts!

Most people, including very active people, tend to avoid eating nuts like peanuts, cashews, walnuts, etc... because they think they are too high in fat content.  However, nuts, including the kid-friendly peanut butter, are not only very healthy but can actually help you lose weight!!

Although a serving of nuts can have around 200 calories, the fat content will give you satiety, meaning you will feel full, longer.  Compare this to the crackers you eat that may only have 120 calories per serving, but will leave you still feeling hungry and you will find yourself eating another snack not too long afterward.

Besides the healthy, filling fat found in nuts, you also will find vitamin E, fiber, magnesium, folate, and other healthy B vitamins.

So next time you want a snack, grab some nuts over the crackers, and enjoy!  Just remember to stick to a serving size of about 1/4 to 1/3 of a cup.

Can 10 Minutes of Aerobic Exercise, 3 Times Per Day, Be the Same as 30 Minutes Once a Day?

For years now, I have been seeing magazines and newspaper articles make reference to the fact that if you do aerobic activity multiple times a day, but for short amounts of time, it is equally as effective as one bout of longer exercise.  For example, if you walk for 10 minutes in the morning, 10 minutes at lunch, and 10 minutes after work that would be considered the same as if you exercised for 30 minutes at the end of the day.  This notion, however, is incorrect.

As I have seen this theory in numerous places, I have often wondered where it comes from.  Scientifically, it doesn't make sense, so why would sources be making such a claim?  The only response I have to my own question is, it must be a tactic to just get people moving.  With the majority of our population sedentary, maybe it seems overwhelming to many to consider adding 30 to 60 minutes of aerobic activity each day.  So if we tell people they can break up their aerobic activity throughout the day, it seems less intimidating and more realistic.

The problem with this, however, is that it makes people think all they need to do is walk a little bit here and there and they can be in great shape, which is not true.

Here's the problem; if I asked most people "why is aerobic activity so important?", I would get many responses such as decreased risk of heart disease, lower cholesterol, lower blood pressure, reduced body fat, and better fitness levels.  But these benefits of aerobic exercise occur only because of the endurance factor of aerobic activity.  

The purpose of aerobic exercise is to train our heart and lungs (both cardiovascular and respiratory systems) to be more efficient; pump blood more efficiently, deliver nutrients to the body cells quicker, and to pump more blood, per beat, making the heart work less (thus helping it to last longer).  This training, if you will, comes from endurance activity.  Cardiorespiratory (aerobic) exercise is meant to help us improve endurance, overall, so telling people they only need to exercise for a few minutes at a time could not possibly help someone improve their endurance.  Ample time is needed to truly condition the heart and the lungs to be more efficient.

Now focusing on reducing body fat, one must exercise for a minimum of twenty minutes to efficiently "burn" body fat.  For the first twenty minutes of aerobic exercise, we primarily use glucose (sugar) for energy.  After twenty minutes, we begin to use more fat for energy.  So if you only exercise for 10 minutes at a time, you are using more sugar than fat for energy, which is not nearly as effective for body fat loss.

All that being said, if you are new to exercise and desire to incorporate regular aerobic activity into your life, it is perfectly acceptable to start out slow, even for just 10 minutes a day.  This can help you build the habit of exercise without feeling overwhelmed.  You would set progressive goals to increase the time spent doing aerobic activity, eventually bringing you to a total of 30-60 minutes each session. 

Oatmeal and Apple Cereal

It's apple season in New England and it is a pastime here to go apple-picking at local orchards every Fall.  I now have a bushel of apples that I need to find may recipes for, so here is a simple one for your most important meal of the day, breakfast.

1 Apple (any variety, though I like Macintosh for this recipe as they are softer than Granny Smiths), chopped
1/2 cup of Quick Oats
1/2 cup French Vanilla yogurt, low fat (I like Stoneyfield's)
1 Tbsp. Wheat Germ
1 tsp. Ground Flax
Brown sugar or Sugar in the Raw, a sprinkle!

Place 1/2 cup of quick oats and 1 cup of water into a microwave-safe bowl.  Add chopped apples.  Microwave for 2 minutes on high. (Make sure your bowl is large enough, oatmeal will rise.)

Add yogurt, wheat germ and flax.  Stir.  Sprinkle with a dash of sugar.

Enjoy!

Note:  This is a filling and nutritious breakfast.  It's packed with B vitamins, fiber, Omega-3 fatty acids, and calcium.

The Simplest Way to Lose Weight

If you're like most people, you probably think that to lose weight you need to drastically reduce calories or purchase foods that taste like cardboard. Or maybe you think it means giving up your favorite foods.  Nothing could be further from the truth.

Healthy foods are real foods. Foods meant for human consumption.  Foods that come from the ground, from a tree, or from a farm.  Yet most people today with our fast-paced, convenience-based lifestyles, overlook what's natural and move on to processed foods.  Usually this is because we think that cooking takes too much time.

But eating healthy can be quick and simple if we think in simpler terms.  A healthy dinner can consist of a meat, vegetable, starch, and maybe a fruit.  Vegetables can cook in 5 minutes or less, whether over the stove or in the microwave.  Pasta takes about 10 minutes, potatoes can cook in a microwave in less than that.  Meats can be breaded or with added sauce on top and put in the oven for 30 minutes or less.  It doesn't take long for preparation or for cooking.

With that in mind, if you want to lose a few pounds without the fuss of a diet, try eating simpler foods with fewer ingredients.  You will naturally choose healthier foods, without the hassle.

So for a challenge, try to eat foods that don't contain artificial ingredients (artificial flavors, sugars, colors, etc...), avoid trans fats (anything that includes "partially hydrogenated oils"), and limit your sodium intake (foods that contain less than 20% of your Daily Value which is listed on the nutrition label.)

Why Fitness Goals Matter

Let me confess, I am a fast driver. I also talk fast and walk fast.   I've had people tell me it is because I'm from New York and all New Yorkers are in a rush to get somewhere. I'm thinking there may be some truth to that.  I often have to remind myself to slow down, since I almost knock people over on a daily basis thanks to my inadvertent "power walking".

A fast-paced mentality is something most of us are used to with overbooked schedules and too much to do with too little energy and time to accomplish it all.  This may be why, as a society, we have developed the "Disease of Impatience."  We want what we want and we want it NOW!  This is not only problematic for our stress levels, but also for our fitness goals and success.

Every year on January 2nd (or thereabouts), thousands upon thousands of people walk into a gym and sign up for a new membership.  They are eager to finally lose weight and stop procrastinating about it.  So they decide they are going to lose 40 pounds, work out 5 days a week, and include 30 minutes on the treadmill or elliptical, do a full weight training routine, get in some stretching and maybe a yoga class.  All gung-ho and ready to lose 10 pounds that week!  They have also cut out carbohydrates, decided they are going to live on salads and water and are ready to start their plan to a "new you". 

The problem comes when 6 weeks or three months later they are right back to their old habits again.  Not exercising, not eating healthy, and are stuck at the same weight they have been for 15 years. And will be next year and the year after, plus a few extra they'll pick up along the way.

The problem is the "Disease of Impatience."  The true value of exercising and eating well is in longevity.  Eating well for a week isn't going to help you much if you eat poorly for 75 years.  It's about developing healthy habits that last a lifetime so that you can really benefit from your workouts and your nutritious eating.  And that is something you miss out on when all you do is focus on the scale every day or set goals that are too high, too fast.

If you really want to succeed, the most important thing you can do is set goals.  Long-term and short-term.  Let your long-term goals drive your short-term goals and let your short-term goals motivate you! 

Suppose you need to lose 50 pounds.  Start out by setting your goal to lose 5 pounds.  Begin an easy exercise routine that you can fit into your schedule and will feel comfortable to you.  Start making healthier food choices setting weekly goals for yourself like eating more leafy greens or limiting take-out foods to once a week.  Then once you lose 5 pounds, reward yourself (with non-food rewards) and acknowledge that you met your first short-term goal.  Then set another goal to lose another 5 pounds.  Increase your exercise plan and continue making healthier choices in your diet.  Before long, you will see that you not only lost the 50 pounds, but also learned how to progressively incorporate exercise and healthy eating into your life.

Fixing Health Care- Part III: Overhauling School Lunch Programs

With vacation and a new semester of teaching, I apologize for my absence but I am ready to get back to blogging on what matters right now, health care reform.

As the kids have headed back to school this week I am so painfully reminded of how unhealthy the school lunch programs are and it has inspired me to choose it as the third suggestion in my series on "Fixing Health Care."  With so much emphasis these days on rising childhood obesity, you would think that those in power of choosing the school lunch menus would be trying harder to offer nutritious healthy meals to our nation's children.  But instead it is the same "garbage" we saw 20 to 30 years ago; french fries, white bread on sandwiches, french toast and sausage, cheeseburgers, chicken nuggets, hot dogs, pizza pockets, the list goes on.

My understanding (or best-guess if you will) is that schools are simply offering what they know kids will eat.  Well how about this for an idea; school's can be a place to educate and encourage children to live healthier lives.  School's can take responsibility for the fact that they are an integral part of a child's development and recognize the importance of setting good examples that will impact a child's habits and lifestyle for the long-term.  You can't spend your childhood eating nothing but fried food and  suddenly start eating hummus when you turn 20.  It just won't happen.  Habits start early and the longer you maintain a habit, the harder it is to break.

I am paraphrasing something from "The Omnivore's Dilemma" where Pollan states the fact that if you don't want your child eating chicken nuggets, then don't offer chicken nuggets.  Although this may be a hard concept for many to grasp, our children eat what we offer them. They eat what they see us eat.   If you offer them healthy foods (and set the example to eat healthier foods), it may be hard at first, and they may refuse at first, but they will eventually learn that if they want to eat they will eat what you offer.

Taste is acquired.  I remember about 10 years ago or so my husband and I were invited to dinner by someone he worked with that just came from Ethiopia.  His wife had prepared us a fabulous Ethiopian meal.  He told us the food is usually very spicy compared to American food, so they made it milder to suit our taste.  Well, if that meal was mild I'd like to know how much more I would have sweat at the regular version!  It was quite spicy.  I asked what kind of foods they feed their children and they replied, "the same food."  It made me realize that children in other countries learn to eat all kinds of foods (and may never know what a chicken nugget is) and accept those foods as their diet.  We could do the same.

The childhood obesity rates are rising and so is disease.  For the first time in history, doctors are starting to see things like heart disease showing up in teenagers.  If you think our health care costs are high now, just wait until the youngest generation grows up after a lifelong diet of chicken nuggets and pizza everyday at school.

Not only does this issue upset me from a general health perspective, it upsets me from a social perspective.  Many of our nation's poorest are the one's who most heavily rely on school meals.  In some areas, there are schools who have more than 50% of their children on meal voucher programs where they eat both breakfast and lunch at school.  Our nation's poorest are the one's who are going without health care and often lack the education to prepare healthy meals.  Why not use the opportunity to instill new healthy habits among our nations poorest children so that they may learn how to make healthier meal decisions as they grow up.  I am not talking about hand-outs, I am talking about education.  Education is the key to rising out of poverty. 

And if you are skeptical and think this will cost too much, I can guarantee that the costs of offering healthy meals in school is far cheaper than what we will be paying in health care costs if we allow our nation's children to continue eating the high-fat, highly processed diets they currently consume.

 Schools need to take a stand (with parents right beside them) and re-create the school menu's to offer children what they should be eating so that we may teach children healthy habits that will not only last a lifetime, but will help reduce health care costs for us all.