Posts Tagged ‘health’

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Wednesday Wellness – Chew, sip and savor

By Tammy Parkinson | February 9th, 2011 0 Comments

Have you ever been so stressed out that the thought of eating a bag of potato chips or maybe a decadent chocolate bar or drinking a big glass of wine seemed to solve all of your problems?

Maybe you were so hungry you fantasized about a thick crust extra cheesy pan pizza or nachos piled high with all the extras?

What happened when you actually ate these “foods”? Were you thinking about how they taste, the nutrition you were providing to your body and how the calories were satisfying your actual hunger? Quite possibly the actual act of eating or drinking went unnoticed…you were so engrossed in the process of eliminating the hunger or quieting the stress the actual taste wasn’t savored! Did you notice the fat and sodium in these foods?

This is one of the culprits to our society’s obesity issues. We tend not to “think” while we are eating! We choose foods for the moment to quiet other issues, hoping at the end of the bag, our problems will be solved. Unfortunately when this happens, all we really feel is disappointment when we are done because once again, we ate too much, drank too much (or both) and feel even worse!

Consider trying a game with yourself if this scenario rings true to you. Actually taste your food. Slow down long enough to chew, sip and savor. Close your eyes for just a few bites and check out the flavor. Breathe between bites and tell yourself you aren’t going to multitask your eating with reading, texting, watching TV or driving at the same time (sound familiar?!).

Studies show if you do this, your caloric intake will reduce up to 60%, yet your satisfaction will improve significantly!

Is it worth a try? I think so! Who knows, you might actually learn to like your broccoli!

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Wednesday Wellness: Sleep! It does a body good

By Tammy Parkinson | February 2nd, 2011 0 Comments

If there were actually 25 hours in a day, what would you dedicate the extra hour to? 
 
Conversely, let’s say there were 23 hours in a day, what would you take away from?
 
It seems like lately, half the people I am talking to are seriously sleep deprived. They can’t seem to get enough done during the day, so they steal it from the precious hours at night time, thinking it won’t matter. The problem here is it does matter…a lot! 
 
Did you know? If you are well rested you are more likely to:  

  • Have increased energy
  • Fight off disease
  • Keep weight off
  • Feel less anxious
  • Make clearer decisions
  • Repair cell and tissue damage done during stressful times
  • Be more calm
  • Lower your blood pressure

And this is only a small tip of the iceberg.
 
In opposition, if you are sleep deprived, you are more likely to: 

  • Be irritable
  • Feel groggy
  • Have impaired cognitive functions
  • Gain weight
  • Increase your risk of disease
  • Increase your risk of accidents
  • Have a lowered immune response
  • Have adrenal dysfunction

As you can see, the odds are so much in sleep’s favor! However, as a whole, I see firsthand that our society doesn’t value sleep like we should; yet to get a solid, 7-9 hours of sleep (everyone is a little different) can make or break your day, not to mention your health! 
 
So, if you had one extra hour a day, would you sleep more? If you had one less hour a day, would you sleep the same as you do now and eliminate the extra TV time or would you still find an excuse not to sleep? How do you want to spend your 24 hours? You and I are given the same amount of hours…will you make sure you can honor the rest your body and brain needs to function on full capacity? You’re worth it, right?
 
Some quick tips on getting better rest:

  • Stop eating a couple hours before bed time. 
  • Try and set a schedule as to when you will go to bed every night and be consistent within a half hour or so.
  • Drink some herbal tea right before bed. Chamomile is very relaxing.
  • Shut down your lap top and TV (light stimulus and brain stimulus) at least a half hour before bed time.
  • Keep your room dark.
  • Keep a pad of paper and pencil by your bed, so if you have a lot on your mind, write it down to deal with the next morning.
  • Make your bedroom a “sanctuary” which is honored for rest and sleep.

For a few more articles about the importance of sleep, check out some of the links below!
 
http://www.eat-healthy-live-healthy.com/the-importance-of-sleep
 
http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
 
http://www.apa.org/topics/sleep/why.aspx
 
http://www.emedicinehealth.com/sleep_understanding_the_basics/article_em.htm
 
To your health!!

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Wednesday Wellness: The decision is yours

By Tammy Parkinson | January 26th, 2011 0 Comments

Have you ever driven around on a Saturday or Sunday morning and noticed groups of folks lined up in front of a coffee shop, a line out the door at a favorite breakfast café, maybe groups of runners stretching by a popular trail or cyclists riding a route in a group anywhere from 2 people up to 20?

What do they all have in common? They all got up and made a decision on how to spend their morning. The decision to do something is a common thread, however where one might choose to hike a mountain at 9 am, another might be ordering waffles with butter and syrup accompanied with a side of sausage.

You see, we all wake up (or hope we do!) and at that pivotal moment, we decide how we want to spend our morning. Most likely by noon, that decision has been spent and we then create another series of decisions. Will we do something healthy, or something that could potentially harm us in the long run?

This morning is yours, this evening is yours. Which way will you choose to spend it?

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Wednesday Wellness: Revamp your health

By Tammy Parkinson | January 5th, 2011 0 Comments

There’s no time like January to revamp your health and nutrition. It’s just a natural fit after a month or two of cheese, wine, fudge, red meat, dips, cookies…shall I go on?

When you revamp, however, my suggestion is to claim “intentions” or “goals” of how you want to live your life, rather than go on an extreme detox or cleanse which will only last you a few days until you have so completely confused your metabolism, it won’t know how to function properly when you do add in the real food again.

Consider taking your intentions week to week or season to season. This helps you create new habits rather than yo yo dieting for a week or two until you give up. Consider creating your intention about a new habit you intend on sustaining for a length of time to where it becomes natural. Here are some suggestions I’ll pass on that a few of my clients have planned on initiating:

  • Exercising 5 days in a row for 3 months (5 days on…2 days off)
  • Trying a new, FUN, workout each month
  • Adding in fish to their diet 3x a week
  • Eliminating red meat, except for special occasions
  • Adding in more antioxidants (blueberries, red cabbage, red grapes, broccoli, Brussel sprouts, tomatoes, sweet potatoes) daily…committing to at least 2 a day (think colorful)
  • Having one cup of coffee a day, no more caffeine than that
  • Drinking one more glass of water each day than usual (and doing this before noon)
  • Replacing processed creamers with Almond or Rice milk
  • Having one sweet treat a day (calories no more than 100 kcal)
  • Having breakfast within an hour and a half after waking
  • Adding in super greens daily
  • Reduce TV watching and replace the time spent with family, friends or exercise
  • Go to bed earlier and wake up earlier

I could go on; but each one of us has little areas that we would love to tweak to make our lives happier and healthier! If you have one you’d like to try do it for at least a month, see how the 21 day rule works in your life and share it with a friend, or even me! I’d love to hear what’s inspiring you!

Healthy NEW YEAR! 2011 is going to be a great one!!

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Wednesday Wellness: Calories on Credit?

By Tammy Parkinson | December 15th, 2010 0 Comments

The other day I was listening to the news reporting on consumer spending during the holidays. Retailers seem to be booming with business this year! I’m curious, though if the average consumer pays for their gifts with credit or cash. You see, with credit, many will over spend then take the next several months, leaning up to pay off their debt, often paying higher interest rates and taking up to half the year to chip away at their over spending. I’m sure I’m not writing anything you haven’t already thought about or possibly even experienced.

This, however, also got me thinking about over eating during the holidays. Do we spend the next 6 months scrambling to lose the 5-10 pounds we carelessly put on during the season? Are we spending our calories on credit? The “interest” which incurs with over indulging can cost us more than money; it can cost us our short term and long term health. Do we really want to take months chipping away at pounds we’ve put on due to the mindless nibbles of sugar cookies, Sees candies, decadent cocktails and cheeses?

Try and look at the holiday season’s food choices like that of the choices in the malls and the internet specials. Is it really something you need or are you simply caught up in the hype of the day and pretend if you have it now, some how magically you’ll burn it off (or pay it off) in 2011.

Something to think about!

Happy and Healthy Holidays!

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Wednesday Wellness: Change is Life

By Tammy Parkinson | December 8th, 2010 0 Comments

Have you ever unexpectedly had life hit you upside the head and all of a sudden, everything has changed? Quite possibly, a change which you didn’t see coming, a change you didn’t want, expect and were quite upset about?

When this happens, we (most of us, but not all of us) dwell in a state of unacceptance and frustration. All we want is what we had, the way it used to be. We look back at “before” and everything seemed perfect once we look in a review mirror of what we no longer have. Isn’t it funny how life works that way?

Have you ever thought there’s actually a boring aspect of a life that never changes? We wouldn’t grow, get inspired, inspire others, reach new potentials, and learn.

I realize not every change is good, however if you look for it, even the worst change can bring you new perspectives to help you become more brilliant. The key, of course, is to seek it out and be open to what is ahead instead of what is behind us.

Whatever might ring true to you, look at a change you are either going through or recently went through, and shift your perspective and see what change can bring you instead of what you have left behind.

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Monday Mojo: Make the final two minutes count

By Tom Tognoli | November 29th, 2010 0 Comments

I was watching a little football over this Thanksgiving weekend and it’s interesting how two teams can play for 58 minutes, but in the end, most of the time, the game is decided by which team is best in the final two minutes. It is the teams that can suck it up when they are beaten up and tired that end up being the winners.

Just like football, it’s the final two minutes that determine the winners and the losers at almost everything in life. Everything we do up until that last two minutes just keeps us in the game and gives us a chance to win.

Well, we are in the final two minutes of 2010, and the winners of 2010 will be determined by what we do between now and the end of the year. I know everyone is tired and everyone needs a break, me too, but it’s those few who can dig deep, remain disciplined and push through the pain that will finish up 2010 the winners.

Now don’t get me wrong, I am all for spending time over the holidays with friends and family, I am all for having some fun, but I just see so many people take their foot off the gas at Thanksgiving and coast into the end of the year. And then when January 1st hits, they are at a dead stop. Then it’s really not until the middle or end of January before they are back into “game shape”.

As I said, I am for taking some time off over Thanksgiving, taking some time off over Christmas and taking a couple of days off over New Years, but I am not for taking off the entire 4th quarter of the game. I am up for finishing the game of 2010 strong! This applies to everything in life from our jobs, to our health, to our faith, to our relationships…everything!!!!! The beautiful part is, if you are one of the few who choose to finish the game of 2010 strong, there will be a lot less competition because everyone else will be sleeping, everyone else will be taking the final two minutes off. And because there are a lot less people in the game in the final two minutes of the year, it makes it a lot easier to score.

Have a powerful week and finish 2010 STRONG!!!!!!!

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Wednesday Wellness: Happy Thanksgiving and Cheers to Healthy Living

By Tammy Parkinson | November 24th, 2010 0 Comments

How could we approach this week’s Wednesday Wellness without acknowledging Thanksgiving?

Right now, as you are reading this, let’s think about what we are thankful for. WHO are you thankful for? HOW do you show your gratitude?

In our day to day lives, we could easily go through our lives without giving this a second thought given the nature of our busy lives. I hope that’s not too often the case; but this Thanksgiving, I’d like to suggest you start your day with writing down 10-20 things you are grateful and/or thankful for. Sit in silence and really think about this.

Then, if the spirit moves you, sometime throughout the day, share a couple of items on that list with someone you love. Speaking of gratitude is one of the most liberating moments we can experience!

Of course, health is something to be thankful for, so how can I leave you, on this indulgent day, without an action plan on how to eliminate getting over fed.

Here’s a couple of things you can do to cut the calories on Thanksgiving!

Traditional Menu Adjusted Menu Calories Saved
APPETIZER APPETIZER
6 oz. Eggnog 6 oz. Champagne 350 calories
2 oz. cheese on 4 Ritz crackers 1 oz. pretzels 150 calories
1/4 cup sour cream dip
on raw vegetables		 Vegetables alone 150 calories
DINNER DINNER
2 glasses wine 1 glass wine and diet soda 120 calories
6 oz. turkey breast No change ——
1 cup steamed vegetables no change ——
1 baked sweet potato 1/2 baked sweet potato 120 calories
1 cup stuffing 1 cup fat free stuffing 240 calories
¼ cup traditional cranberry sauce ¼ cup low cal cranberry sauce (see below) 60-100 calories
1 tablespoon butter 1 teaspoon butter 90 calories
Salad with 2 Tablespoon dressing Salad with 1 tsp dressing and balsamic vinegar 100+ calories
DESSERT DESSERT
Apple pie ala mode (with premium ice cream) Fat reduced fruit crisp (with fat free frozen yogurt) 350 calories
Total Calories: 3,150 Total Calories: 1,385 Total Calories Saved: 1,765

Try one of these low calorie alterations for cranberry sauce:

Cranberry sauce

Option 1
Yield: 6 servings
1 Apple
1 Navel orange; peeled
2c Fresh or frozen cranberries;
½ts Ground coriander;
2pk Equal sweetener (4 tsp);

Shred the apple in a food processor or with a hand grater. Quarter the orange and combine with the cranberries in a food processor or food grinder. Process until coarsely chopped. Blend the apples, cranberry mixture, coriander, and sweetener together. Cover and refrigerate until ready to serve. 1/2 cup serving – 39 calories, 1/2 fruit exchange, 10 grams carbohydrate, 0 pro, 0 fat, 0 sodium, 88 potassium, 0 cholesterol. Source: American Diabetes Association Holiday Cookbook

Option 2
Heat ¼ cup sugar in a sauté pan over medium heat until golden. Add 1 lime and orange- diced, skin and all- and stir until sugar is dissolved. Add 1 tablespoon of chopped ginger, 1 cinnamon stick and 6 cloves. Simmer for 15 minutes on low heat. Add a 1-pound bag of cranberries, cooking until they begin to pop. Cool and refrigerate.

Other variations for popular Thanksgiving foods:

Stuffing
Add in extra fillers like celery, onions, apples and raisins. Choose low sodium broth instead of butter too! By doing this, you’ll reduce nearly 200 calories in a ½ cup serving!!

Gravy
A typical serving of gravy from the turkey drippings has over 200 calories. If you choose the all-natural turkey gravy from Whole foods or Target, you can enjoy a yummy variation at only 35 kcals!

Vegetables
Instead of pouring olive oil on your veggies, purchase a “miso” sprayer and lightly spritz extra virgin olive oil on your veggies…you can save over 100 kcals per serving!

Additional helpful hints to keep the pounds away during the holiday season:

1.     Take a 30 minute walk after dinner. This will help you digest the food and you won’t be so quick to grab the desserts and continue the eating frenzy!

2.     Bring a low cal appetizer or salad that you can have to support your weight loss and fitness efforts.

3.     Consider a turkey trot 5 or 10K for charity the morning of Thanksgiving.

4.     If at a party, fill a plate with appetizers rather than standing and munching. This will give you a reality check on how much you are really eating!

5.     Discriminate which foods you will eat. Don’t waste your calories on every day fare. Choose the foods which you might not try again anytime soon.

6.     Be aware that nuts, most dips and cheeses are loaded with calories. Choose veggies over the higher calorie foods.

7.     Although you will be busy during this season; create a rule: never let 3 days go by without exercising. Keep your hard earned habit going!

8.     If you want something “Extra” instead of eating it because it’s there, put it on a side plate and take it home to eat when you are actually hungry!

9.     In addition to the 30 minute walk after the meal; try and go for a harder than usual workout before your big holiday begins!

10.   Make the holidays about family, friends, and socializing; not about food!

Enjoy the beauty of the season and be Thankful for everything you can enjoy!

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Wednesday Wellness: The Choice is Yours

By Tammy Parkinson | November 3rd, 2010 0 Comments

This past week I had the incredible opportunity to listen to an interview with Ingrid Betancourt, a Colombian politician who was held hostage in the jungle for over six years.

In 2002 Ms. Betancourt was abducted by the Marxist guerrilla group, the Fuerzas Armadas Revolucionarias de Colombia (FARC); never knowing from day to day if she would be killed, kept hostage or released. Read her story in Harper’s Bazaar.

Can you imagine, even for a moment, what it would be like to have no idea of your destiny or have any control over it? It’s hardly fathomable.

In one of the last comments Ms. Betancourt makes in this article, she says:

“It got worse and worse. As it got worse, I decided that I had to learn from my condition. It wasn’t coincidence or mere accident that I was there. I had to give meaning to what I was going through. I decided that I needed to rethink everything about my life. And rethinking my whole life meant rethinking who I was and who I wanted to be. I lost everything — my hopes and future, and even something so basic as being able to talk to somebody or the freedom to go to the bathroom, eating or not eating — but I realized that I still had the most precious of all freedoms: deciding who I wanted to be. And nobody could ever take that from me.”

That last sentence got to me. She’s right, every one of us has a choice of “who” we want to be, how we want to react and what decisions we make each day to spark our happiness, our health, our relationships, everything. Each decision we make is a direct reflection of WHO we are!

If this sparks you, take a hold of who you are, who you emulate, who you represent and resemble and who you want others to see you as! It’s your choice!

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Wednesday Wellness: No sweets challenge

By Tammy Parkinson | September 29th, 2010 0 Comments

In a couple of weeks, I start a “no sweets” challenge with several friends, family members and clients. This is something I did last year with about 10 others to help navigate through the pies, candy, cookies, and cakes (and that was just during Halloween). The challenge is to help us stay healthy and not become the “8 pounds of fat gained” statistic. It was miraculous and over the holidays last year, I think I felt better than I ever had during that time of year!
 
One of my colleagues is doing this with me and someone asked her “why”, you don’t need to lose weight! Her point was, it isn’t about weight loss, it is about what she could add in to her diet where the sugar treats take up!
 
I loved that! She’s right! What do we take out of our diet, life, love, and everything in between which is filled up with something that might be tasty or “good” in a moment, yet pushes out something vital and healthy that we don’t make room for because of it?
 
Now, I’m not suggesting you take sweets out of your diet with us, or am I…but think about what kind of sugar (or metaphor like sugar) you are filling up your days with and what could take its place and enhance something you have been missing!

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