Archive for the ‘Wellness by Tammy Parkinson’ Category

Weekend Wellness: Focus on the Positives

0 Comments

Recently, a client forwarded a study to me about focusing on the positives in a diet.  Some studies indicate that if on a diet, one focuses on what you CAN have instead of all the “do not’s” and “can not’s”, one is 40% more likely to lose the weight and keep the weight off!

I loved this!

When we start a fitness and weight loss plan, often we think of what we will be restricted in.  Such as, no more pizzas, no more beer nights, no more French Fries, no more lounging in front of the TV and before we know it, all we think about is “no more fun”!

How about if we spin that to what we can have more of?  We can have more exotic fruits, we can eat more volume of vegetables, we can enjoy interesting types of fish and shellfish, we can also get in good enough shape to hike and see new places.  We will be able to enjoy our vacations and family times more because we will be in shape to explore trails, walk around new city sights for hours at a time and play with our children.

Once we eat healthier we feel better.  Once we feel better we enjoy more things!  Sure we can have the occasional ice cream, yummy wine or slice of pizza as a super treat!  That’s almost as much fun to look forward to as feeling fit and healthy.


Weekend Wellness: 8 Hot Tips!

0 Comments

Often we meet potential clients who want to know how to slim down, tighten up, lighten up and feel more energetic…fast!  This is especially common when the days get longer and the sun is out more ( i.e. think shorts, sleeveless shirts and more skin showing).  Everyone wants to believe there is a Magic solution to dropping a clothes size over night. I tell ya if I could figure that one out, I would be writing you from my Yacht in the islands. Until the magic pill is safely invented, there are some down-right “musts” that can get you to your skinny jeans fairly quickly, as well as a good bill of health from your physician.  Here you go…

  1. Eliminate all white flour products from your diet.  To take this a step further, eliminate white rice and potatoes too.
  2. If you need a sweet treat daily (which I do most days) make sure it is no more than 5% of your total daily calorie needs for your slimming up goal. For example, if you are on a 1500 calorie diet, this would be a 75 kcal treat.
  3. Eat every 3 hours; making sure you finish eating when are satisfied instead of full.
  4. Have a lean protein source each time you eat (chicken, fish, turkey, egg whites for example).
  5. Drink water…lots of it. Herbal tea can count as water too, however the more coffee or caffeine you drink, the more water you will need.
  6. Always, always, always eat breakfast within 90 min. after you wake up.  Your breakfast should consist of a high fiber source and at least 15 grams of protein.
  7.  Keep alcohol to a minimum during the slimming down phase…nonexistent is ideal if you are really serious, if you really want a good glass of wine, let yourself have one occasionally, and pair it with a very lean protein meal.
  8.  Sweat every day…and sitting in a hot car doesn’t count…get your heart rate working!

Of course there are about 100 other tips, but to get you started on a fast track to the beach, follow the top 7 nutritional tips and make the 8th fitness tip an absolute!   Try these and let me know how you do!


Weekend Wellness: Sharpening Your Dull Knife

0 Comments

One of Body Firm’s Trainers, Aaron Odell is an avid cyclist.  Aaron, along with a few others of us, work with a group of cyclists each Saturday and this was written for this group.  I loved the message, so I thought I would pass it along as this week’s Wellness Tip.  Whether you are cycling, running, hiking or doing an indoor fitness regiment, the dull knife concept is applicable!

THANKS AARON~

Read on…

What good is a dull knife?

What does this question have to do with cycling?   I’m going to get a little philosophical here so bear with me…

If you never sharpened a knife it probably wouldn’t be a very good tool. Cutting would be, at best, frustrating and exceedingly time-consuming. I’m going to make a little creative leap here and say we are all a “dull knife” at times. Meaning, we all have a lot of inherent value and maybe are made for different kinds of “jobs”. Regardless of the job we’re meant to do or are best suited for, we all need sharpening.

For instance, in cycling we are just riding a contraption with wheels, it doesn’t MEAN anything if we are GOOD at it, MEDIOCRE at it, or the BEST in the world at it. Whatever way you look at it, cycling is a sharpening stone. It can be incredible tool for helping us deal with who we are and facing ourselves. I know that for me, I feel that cycling has sometimes made me face things I really didn’t expect to face or want to look at.

One of the biggest personal lessons I’ve received out of bike riding is that PAIN can make me FEEL WEAK. But FEELING WEAK is NOT weakness, and PAIN is NOT WEAKNESS. Since I did not like feeling weak, I would avoid certain levels of pain. But it’s simply a feeling, a signal to the brain, that I should be aware of and I can act upon it or not.

Our pain can be one of our greatest sharpening stones. It can make us pay more attention and it can give us our greatest opportunity for self mastery. Most of the time all of us look to escape pain in our lives. Emotional pain and physical pain as I’m sure you’ve noticed tend to worsen or stick around when ignored. So this week seek out some pain and search for a deeper understanding of it. Maybe you need to improve your habits of “self care” or “self maintenance”. Or possibly someone in your life needs forgiving. (Or maybe you need to forgive yourself for something…) Just remember that pain is never convenient but without it, we would be very unaware of ourselves and how we live our lives.  If you can take ownership of your pain you can be unstoppable (on and off the bike).

Happy sharpening-

Aaron


Weekend Wellness: What Works and What Doesn’t?

0 Comments

“What is working for you?”

“What is not working for you?”

I had these two questions asked of me about a week ago.  It is pretty thought provoking.

When we take a view of our day to day regiment, consider what you are doing that really “works” in your life.  Let’s dial it in a little further and pretend you have a goal to lose 20 pounds and it is coming off, yet ever so slowly.  There has got to be something you are doing right (even though it is happening slowly)…and it’s working well for you.  What is it?

If you want to work even better, break it down and do more of it if possible!  Maximize this edge.

Here’s another example; let’s say you want to increase your client base and although you have been getting new business, it is happening much slower than you need to pay your bills.  Here again, you are doing SOMETHING right, so get clear on that and see what you can do to clean it  even more.

Conversely let’s say in both situations something simply is NOT working for you.  Can you define what that might be?  Get clear on what you keep stumbling over and kick it out of your path!  With your weight loss plan you realize that when you don’t eat for 4-5 hours, you become famished and over eat.  So, what do you do?  Make sure you have a snack with you and avoid going beyond 4 hours before you eat a meal.  Watch the habits that derail your best efforts and make what doesn’t work, work!

With your client list, you realize when you let a week go by without follow up, your clients fall off the radar!  So, stop that habit and follow up every few days, for example!  You know in your gut what IS working and what IS NOT…define it then see your life blossom!


Weekend Wellness: Alcohol…for some, a hot topic yet a confusing one!

0 Comments

In my day to day nutrition work, I am repeatedly asked questions about the good and bad of alcohol, so I thought this would be a great topic to address!  The questions range from what to drink, when to drink, how much to drink, what is the best drink/cocktail to have both calorically and nutritionally and everything in between.

Let me try to address these.

Ideally for optimal nutritional health, the perfect person would either have no alcohol or limit their intake to about 12 oz of sulfite free organic red wine a week.

However, I know very few perfect people.   Most of us though are trying for perfection, so in that perfection, here would be some good guidelines and why.

Alcohol is equal to 7 calories per gram, so the calories can add up quickly; especially if there is a high calorie mixer such as in cosmopolitan drinks, mojitos, margaritas and plain old sugar laden soda mixers.

If your choice is to have a cocktail, a suggestion is to choose a “whiter” alcohol such as vodka or gin.  I understand the darker the Spirit, the greater propensity to tax your liver as well as invite a hangover!

Mixers can make or break you calorically with cocktails, so try club soda with lemon or lime.  This way you can hydrate at the same time since alcohol is dehydrating.

If you are a brewmaster, watch the calories here.  You can range anywhere from a light beer touting 60 or so kcals all the way to a beefy beer near the 300 kcal range.  You have 3 or 4 and you have had nearly your entire day’s calories in hops and grains!  And you will feel particularly bloated!

If wine is your drink of choice, there are actually some redeeming reports on drinking red wine.  Red wine has poly phenols which are known to help stave off cancer!  However…a little goes a long way here.  You only need about 2 oz a day to maximize this benefit!  This is when the trouble beings too.  A portion of sorts of wine is 4 oz.  Now, for those of you who have those huge red wine glasses, get honest with yourself and pour in a measured 4 oz!  THAT is a serving!  Yeah, I know…

If you love whites the 4 oz pour equals the same.  The slight difference in the red vs. the white is the white wine has a smidge more sugar, so be aware of that and how that could effect your blood sugar.

Speaking of blood sugar, have you ever had a couple drinks before bedtime, then around 2 am you wake up dehydrated and your heart pounding?   Your blood sugar has dropped.  A good rule of thumb with all alcohol is to have a lean source of protein around the time you are you having a drink.  This will help stabilize your blood sugar.  Another huge important not to be forgotten factor is to drink water before you start and in between each glass.  (Hopefully having a max of two 4 oz servings)!  You will thank me in the morning for doing this!

Spirits are all in good clean fun if taken in moderation and used responsibly (especially don’t drink and drive).   Trying to have less…is more, on your waist line, your liver and your overall physical health!  Especially when looking at the bigger goals in life of overall vitality and longevity.


Weekend Wellness: The Power of Positive Thinking

0 Comments

This past weekend my husband and I rode the Tour de Palm Springs Century.  We were told it was one of the “easier” centuries bike rides (is that an oxymoron).  We got up at 5:30 in the morning and were anxious to get on the route.  We needed to drive a bit to the race start then navigate our way into town amongst the hundreds of riders to get the route map.  In all the hype we ended up starting at about 7:30…right when the winds were starting; then all of a sudden we were in a high wind advisory.  Well, one should be concerned if the first 20 or so miles were around wind mills…hmmm…that says something doesn’t it?!

Here we are at mile 10 or so with 30 mph winds at times…some gusts in the area up to 60mph.  I cannot remember being that frightened in quite some time.  I had to ride sideways as the wind was blowing across my body.  We saw some riders turn around saying “there is no shame in quitting”…which there isn’t.  Many were blown off the side of the rode!

Here is a valuable lesson I learned…there is an amazing power in the ability to tell yourself “you’re going to be alright.”  For about 90 min or so I kept repeating “you can do this, it is ok.”  My husband kept saying “this is no problem” to me; each of us focusing on mind over matter and believing it.

After 70 miles or so, we were close to where we were staying over the weekend,  and were seriously considering stopping and calling it a day.  It was always in us to finish, but admittedly there was a little voice encouraging me to stop!

After some food at the rest stop, we got our legs back and starting riding with some other riders who said they knew the way (side note: the route markers were only on half of the roads).  Unfortunately, they didn’t know where they were going and we ended up riding about 5 miles out of our way and had to double back; only after my husband stopped under instinct, and reviewed the map again.  Riding even an extra 2 feet is not something you want to do at that stage of the game!  I don’t know how much further the other couple rode! Thank goodness for Brad’s instincts!

Finally we were on a direct route and had about 18 miles to go…one problem though…the sun was going down in the high desert and it was getting dark!  In our day glow (which isn’t all that glowing at night I realize now), we decided to find sidewalks to navigate on.  This was the safest but slowest way back.  Unfortunately, at times, we did have to get on the road, keeping as far to the right as possible; praying cars would see us.

The happiest moment of my year (maybe decade!), I think, was seeing our car…we were alive, not blown over by wind gusts, not blinded by sand storms, not exhausted by cycling about 110 miles and not hit by a car or pedestrian in the pitch black night!

All I could think was “I am a stronger person” and wiser!  There is a lot I won’t try again; like starting a long ride late or riding without reflectors.  One never knows what will happen.

At the end of the day though, I held on to the power of the mind and what we tell ourselves sinks in to our soul and our cells.  We believe what we say in our head.

When we tell ourselves what we want to believe, then it quickly becomes our reality.  This goes for everything in our life.  I can think of daily choices where the words “no, can’t, hard, challenging, stop, quit, and I don’t want to” are ever present on the tip of my tongue.  This was and is a lesson to me that I want to pass along in hopes that we all can realize the power of “I can do this.”  And then do!


Weekend Wellness: The Food Bar Breakdown

1 Comment

I write a nutrition tip for our cycling group and this weeks’ was about food bars.  It occurred to me that the idea / concept of how to choose a “perfect bar” is a conundrum for nearly everyone!  So, I thought I’d pass this along as my Weekend Wellness topic this week too!

There are many options of food bars and a lot of different ideas about what a person needs.  We have gluten intolerance, lactose intolerance, raw food needs and sorbitol problems and a plethora of other dynamics.  However, if we want to look at a very general idea of how to pick a food bar for weight maintenance and energy for fuel for a person who doesn’t have special needs, here’s a quick tip on what to look for as a food bar which is a mini meal…

Your carbohydrates for the purpose of what I stated above should be no more than 25 grams (30 tops).  When you look at your fiber (which is labeled just under the carbohydrate category) we hope for the number to be 4 or greater.  The sugar number (also is labeled just under the carbohydrate category) should be no more than half the carb number.  For instance if your carbs are 25 grams, then your sugar should be 12 or less.  The protein ideally should be half the carbs and/or equal or higher than the sugar number.  The fat grams should be half the protein.

Here’s an example of a good looking bar:

  • Carbohydrates:  24 grams   (96 kcals)
  • Sugars:               10
  • Fiber:                   5
  • Protein:              15                (60 kcals)
  • Fat:                      7                 (63 kcals)

If you had a bar that looked like this…it would be ideal.  The calories in this bar would be 219.  That could theoretically fuel you for about 30 minutes of a 90 minute workout (if that was your goal).  If you eat ½ of the bar, at the beginning of the workout, eat the other half 30 minutes later to keep you going strong.  This is also a good bar to have as a snack between breakfast and lunch or lunch and dinner if you are in a pinch.

All of our bodies are different based on age, fitness level, heart rate capacities, and what we ate before the snack or workout as well as  the day before…but I hope this is a general helpful tool for you!

A few of my favorites (which aren’t perfect…but close)

  • Perfect Food Bar light (little higher on fat, a smidge low on protein, but close)  Probably the best tasting in my opinion, but the Grab the Gold is a close 2nd)
  • Luna Bar (a little high on sugar, but close..and might melt on a hot day)
  • Cliff Bar Protein (a little too high on calories, so you would have this in thirds and might melt on a hot day)
  • Balance Bar (might melt though on a hot day)
  • Grab the Gold (this one is the best!! But you need to order on line)

See the attached sheet breakdown provided by Grab the Gold.

http://grabthegold.net/

I hope this helps a little!  (and doesn’t confuse you even more!)


Wednesday Wellness: Improve your well being

0 Comments

“What do you have to gain by losing?”

I heard this slogan the other day, actually from a Kellogg’s commercial! Immediately though, I thought it was a brilliant way of saying so much about the true gift of weight loss.

When we go on a diet, we often think of the sacrifices we will be making, of the challenges to undoubtedly incur and the rough and hungry road ahead. “Diets” are painted out to be an arduous venture and often an unsuccessful one. When we jump in to weight loss with this mindset, it’s no wonder so many “fail”…the uphill battle has already started without the first pound behind us.

What if you wanted to get in better shape and/or become healthier through weight loss, better nutrition or better blood numbers? What if before you started, you thought about all that you will gain in your life by losing the weight and focusing on your health? Do you think you might look at the “project” a little differently? Quite possibly you could get enthusiastic about the goal…maybe even excited! Now that would be a change, wouldn’t it?

Here are some possible life changing experiences you might gain if you lost…

  • More energy
  • Sleeping better
  • Being able to do activities with friends
  • Feeling great in your clothes
  • Better mental focus
  • Keep up with your children
  • Longer life and one which feels better
  • Looking awesome
  • Picking up a new sport you never thought you could do
  • Influencing and inspiring others who need a little motivation to get healthy

These are just a few examples I have seen friends and clients GAIN when they chose to lose weight and improve their well being! How about you…do you have anything to gain?


Wednesday Wellness: Fats in our diet

0 Comments

Often times when I work with a weight loss client I will look at many different factors of a program (caloric intake, lifestyle, age, activity, general health) and a common reoccurring theme for a large population is too many calories, not enough expenditure.

In reviewing what many clients eat, I find a high fat diet is a big factor. We will go over the dynamics of having more protein (again a common theme) as well as less fat and what I hear from several is “ok, I’ll eat more cheese and nuts.” Herein lies the problem for many…nuts and cheese are mostly fat…not protein! Many don’t really know what foods have fat in them!

Nuts and Cheese (two of the biggest culprits) DO have some protein in them, but calorically, nuts are about 80% fat (same with nut butters) and regular cheese is about 85% fat calorically! Since fat has 9 kcals per gram and protein and carbs have 4 kcals per gram, when we eat fats (even GOOD fats) they will add up calorically 2 and 1/2 x faster than their counterparts!

Now, everyone is different in their needs, (some really do need more fat) but if weight loss is important to you, getting in about 25% fat in your diet is great… but 50% is what I see in a great amount of clients! If these folks cut their fat a little (specifically saturated and trans fats), they will automatically cut calories. Again, however, I want to emphasize monounsaturated fats and polyunsaturated fats are essential, so we need to have fats in our diet, but not THAT much! :)

I thought it might be helpful to list some known and (for some) unknown fat foods: “Popular good fats”

  • Avocados
  • Olive oil, almond oil, sesame oil, etc
  • Nuts
  • Nut butters (almond butter, peanut butter)
  • Edamame (about 40-50% fat calorically)
  • Beans (about 40-50% fat calorically)
  • Tofu (about 40-50% fat calorically)
  • Fatty fish (tuna, salmon, mackerel, trout)

“Popular bad fats” (saturated and trans fats)

  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken with the skin
  • Whole-fat and 2% dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil (controversial here)
  • Lard
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Candy bars (sorry, Bummer, huh!)

Getting our food right is practically a full time job right at first, I know, but maybe if you take it just a little at a time, dividing your popular fat choices in half, you can take a small step towards reducing your fat intake (if that is what is needed for you) and creating a healthier body.  (Especially the “bad fats!”)

**If you’d like to dive a little deeper in to your nutrition, ask us about a nutrition accountability group we are doing with the Cupertino and Los Gatos offices! These start in late January!


Wednesday Wellness: Diabetes…can you make the choice?

0 Comments

Do you know someone who is overweight? Do you know someone who is obese? Do you know someone who has type 2 diabetes? If you know a person who has type 2 diabetes, do they also have high cholesterol and even elevated blood pressure? Maybe I am talking about you…or someone close to you? It is daunting to realize some of the following facts:

Diabetes affects 25.8 million people of all ages (8.3 percent of the U.S. population):

  • Among U.S. residents ages 65 years and older, 10.9 million or 26.9 percent had diabetes in 2010.
  • About 215,000 people younger than 20 years old had diabetes – type 1 or type 2 – in the U.S. in 2010.
  • About 1.9 million people ages 20 years or older were newly diagnosed with diabetes in 2010 in the U.S.
  • In 2005 – 2008, based on fasting glucose or hemoglobin A1C levels, 35 percent of U.S. adults ages 20 years or older had pre-diabetes and 50 percent of adults ages 65 years or older had pre-diabetes. Applying this percentage to the entire U.S. population in 2010 yields an estimated 79 million American adults ages 20 years or older with pre-diabetes.
  • Diabetes is the leading cause of kidney failure, nontraumatic lower-limb amputations, and new cases of blindness among adults in the U.S.
  • Diabetes is a major cause of heart disease and stroke.
  • Diabetes is the seventh leading cause of death in the U.S.

The most tragic thing about this is type 2 diabetes is practically avoidable and even once you get it, is manageable and somewhat reversible with good health; yet so many choose to take the easy way out and die instead. Yes, I really just said that!

Choice…lose weight or die too young.
Choice…exercise or die too young.
Choice…eat lower glycemic foods or die too young.
Choice…eat healthier, get rid of processed sugars in excess or lose your eye site and feeling in your fingers and toes.
Choice…it is up to you.

I know this sounds so simple, yet if you are diabetic or pre-diabetic, the road does seem all uphill. Picture this though…yes you have a long vertical slope ahead of you, but once you climb it, through determination, sweat, perseverance, you will summit and from there gain a new perspective. One which affords health, vitality, longevity and extended quality of life. After the summit, you will be on a nice gentle slope, one with a few hills, up and down, but no more major peaks or valleys. It is worth the work and effort. Getting to the summit is the push, but it is so much less painful than the alternative.

My father died of diabetes, so I know very close up and personal what a tragic disease this is. Over the years my team and I have been able to transform diabetics to a healthier way of life. One which has helped dozens if not hundreds get off insulin and medication and extend their quality of life. We have been able to guide them to the summit and with their hard work, guide them from the cliff.

Please share this with someone you know who is gambling with their health, they have a choice. You have a choice!