Love Your Body Inside and Out

Posted on February 20, 2012 by pamelakelle

The words to an old song “If you can’t be with the one you love then love the one you’re with”…

This is a perfect analogy to the relationship we should develop for our own body.  No one is perfect. No matter how good you look, if you compare yourself to others, you’ll find someone who looks better than you. It usually does not work out well to play the comparison game. However, you can work on comparing the way you look and feel today with how you used to feel in that body of yours.

Lets look at some indicators on how we think and feel about ourselves and see where what areas  you might want to work on some self love.

1.IS your energy  level as  strong and vibrant as it once was? Can you pinpoint some areas that deserve a little attention? Can you sit quietly and reflect on what is happening in your body and connect with what your body is needing?

2. ARE your clothes fitting comfortably on your body? If clothes feel tighter, is it time to keep a food/exercise journal and assess some choices you’ve been making? Are you being realistic about your size and your waistline? It may mean you need to adjust to a larger size or perhaps rethink some current patterns. Not with judgment but just by noticing what is happening today.

3. ARE you giving some serious thought to what you put inside your body? Are you making time to plan meals and snacks avoiding those frantic vending machine or fast food stops because you are too hungry? Can you stop the crazy diet mentality and rethink your relationship with food  with love and accountability, more as a means to sustain life while still enjoying the pleasure of moderation.

4. ARE you making time and effort to fit in some sort of exercise? Now that new years resolutions have been waning… is it time to reassess your schedule to fit in your exercise plan or choose a different exercise altogether? It should not be punishment or brutality. Exercise can and should be compassionate and fun!

5. ARE you making positive statements to yourself especially if you tend to make negative comments to and about yourself? For every negative comment you silently say over and over, back it up with a positive statement. Which voice are you listening to?

6. ARE you remembering to get adequate rest every day? Making time for down time or quiet time or ending your day when your body needs it,  is self love. You can not perform well, eat well, or do anything with gusto when you are exhausted.

Good nutrition is the ultimate in self responsibility. It effects everything in your life in some way.  You deserve to eat well, exercise well, play well and sleep well. It is not out of line for you to love the one you are with.  That would be YOU.

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SMART goals for the New Year

Posted on January 12, 2012 by pamelakelle

60% of New Year’s resolutions involve loosing weight. 80% of those resolutions will have an untimely end leaving the well-intentioned resolver in the same place as before.

Enjoy this brief interview I did on WRCB’s 3 Plus You with Jed Mescon for five tips you can apply to make more mindful choices this year.

And achieve measurable results.

Watch below and let us know how it goes!
 

And remember, if your grandma doesn’t know what it is, you probably shouldn’t eat it. Stick to real foods!

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By now many New Year’s resolutions have already been lost, given up or forgotten.
Maybe they were not the right resolution for you at this time or perhaps not
meant to be yours in the first place. If year after year you find yourself
“failing” at your plan you could try revamping the way you design
your goals with a simple focus that may lead to a permanent change.

Smart goals are very specific. They do not rely on just our drive or motivation to
“make” something happen. Rather they are methodical and direct in their design.
Read below and see if you can take a resolution and overhaul it using this
system. Once you achieve one of your “smart” goals, go ahead and add another one.

S: Specific goal. (Instead of thinking you need to lose 50 pounds, think 5 pounds). What change could you make that might help you lose 5 pounds? Maybe it is leaving off the fries, or cola or afternoon snack. Maybe it’s choosing mustard instead of mayo, packing your lunch instead of hitting the vending machine. Let’s pick one and demonstrate how this can
work for anyone…

Specific goal: I will pack a snack for midafternoon to
help me avoid the candy bar I used to eat every day at the office.

M: Measurable goal. (Be very exact about what you are going to do). If you set up a measurable goal, it’s easier for you to keep it and remind yourself what you are doing.

Measurable goal: 4 days each week I will pack my  healthy snack (Monday through Thursday)

A: Attainable goal. (Make this something that can happen) If you design something without the details, it is too easy to let life get in the way and give up. And if you make it too difficult most people give up.

Attainable goal: I will go to the grocery each week and
buy enough snacks for the following week and have them on hand.

R: Reasonable goal. (If you share a home or office where someone eats whatever is in the pantry, you might need to put the snacks where only you can find them.) We forget plans pretty quickly so make it reasonable for you to achieve what you have asked of yourself.

Reasonable goal: I will keep a box of high fiber snack bars in my car trunk  or desk drawer to retrieve one each day at snack time

T: Timeline. (Make sure you have given
yourself enough time to practice this goal. If we set up exact timelines
whether it is a day a week a month, it will be easier to follow through. It
takes time to make or change a habit. Do not give up.

Timeline: I will get a snack out of the vending machine
one day a week and pack my snacks 4 days a week for one month.

There is an old saying which is true…
“inch by inch, life’s a cinch”

 

Posted on January 9, 2012 by pamelakelle | Leave a comment

Ten Important Things You Can Do To Stay Young

Posted on December 7, 2011 by pamelakelle

 Aging is subtle. We do not seem to notice it until the wrinkles and gray hair become painfully obvious in the rear view mirror.  No matter what your current age, if you’re lucky  you will get older. So, now is the time to pick at least a few of the tips below and start working on staying young!

As Leo Trotsky, the Russian Revolutionist
stated over one hundred years ago, “old age is the most unexpected of all
things that happen to man.”

 

1.   Decrease calorie intake overall   (Reducing calories protects cells against
aging and age related diseases.)

2.   Do not overeat (Digestion is one of the  most stressful processes the body
performs.)

3.   Eat nutrient dense foods (The Super foods)

  • Orange (the  white part is high in vitamin C is  an important
    anti oxidant)
  • Spinach and other dark leafy green vegetables (may help with memory)
  • Salmon, sardines, and cold water fish oils (improve brain function and
    cardiovascular health)
  • Soy  Beans (May help with cholesterol and menopausal symptoms)
  • Almonds  (good source of antioxidants and may help with brain neurotransmitters)
  • Whole grains (high in complex B vitamins and fiber)
  • Blueberries (powerhouse antioxidant)
  • Olive oil and flax seed (Omega 3 fatty acids and anti oxidant)
  • Whole  fruits  and vegetables (at least 5-9 servings a day)
  • Mushrooms (high in selenium, potassium, and Vitamin D)
  • Green Tea  (powerful antioxidant)

4.    Choose high fiber foods ( 25 to 30 grams of soluble and insoluble day)

5.   Avoid empty calories that do not offer a nutrition advantage (for instance colas, chips, white processed foods)

6.   Take a multiple vitamin and mineral supplement  (after talking with your Doctor) made for the mature adult

  • 1200  mg. Calcium with magnesium (A must to protect bone health)
  • 400mg   of Vitamin D (increase to 600mg after age 70)
  • 100iu/day Vitamin  E  (may help with skin, hair and
    cardiovascular system)
  • Vitamin B Complex (helps immune function and hair growth)
  • Talk  to your Doctor or health professional about alternative/herbal remedies.

7.   Commit to regular  cardiovascular exercise ( at least 30 minutes everyday).

8.   Perform weight-bearing exercise to protect lean body mass (3 times per week)

9.   Drink at least 8 glasses of water per day (improves skin tone)

10. Reduce sodium  intake to less than 2,500 mg per day (may help with joint pain, fluid retention, and blood pressure)

 

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Navigating the Holiday Season with Mindful Eating

Posted on November 22, 2011 by pamelakelle

It’s here. The holiday season started at Halloween and lasts until after New Year’s Day. Although it is absolutely a wonderful time of the year for most of us, some will find it filled with challenges, frustration and a yearly dose of regret at weight gain that seems to come every year.

It’s no wonder it can be such an issue. The stores are filled to the brim with sweets and treats we rarely see at other times. The office desk is probably covered with snacks and cookies and delicious treats good meaning coworkers bake and bring to share for you to enjoy. Many people find themselves compelled to eat foods they don’t even desire but do not want to hurt someone’s feelings or figure they might as well…giving into the holiday binge season. Everyone else seems to be doing so…

This time of year we are searching for a way to recreate a perfect holiday we remember from years past. Maybe its Grandmother’s special fudge or party favors from a family get together. It is common to consume more and more of these foods; hoping to feel that distinct warmth and love. Or it could be the opposite. Some have memories of unhappy childhood holidays and struggle to make them “perfect” now, providing all kinds of new memories surrounded by far more cakes, pies and Christmas cookies than any one person needs. Throw in the fact that we are into the shorter, darker, colder days and it can mean even more problems with eating.

This year try something different. It’s called mindful eating. Let’s navigate the holidays day by day by making choices that make you feel good on the inside and outside. You are in charge. You stay in the moment and make decisions that are about you. Here are some tips on how to practice this on a daily basis starting today…

TEN TIPS FOR MINDFUL EATING

1. Decide what special holiday treat you want to be sure to have this year. (Maybe pumpkin pie or sweet potato casserole?) Leave room on your plate and in your daily calories to fit this food in. Savor and enjoy without guilt.

2. Enjoy the particular food with true intention. Practice the ‘STOP’ Technique to teach yourself to truly enjoy and taste special foods. SEE it, TASTE it, OBSERVE it, PAUSE…

3. Understand the law of diminishing return. Nothing is as good as the wanting the special food or dessert. Think of how good the turkey smells while cooking or how attractive the pies or cookies look. Notice that delicious first bite; each bite thereafter seems to lose a little excitement, flavor and pleasure until eventually you are just eating it.

4. Learn to say no. Its ok to decline seconds or choose not to eat more than you know is in your best interest. Know ahead of time what you plan to say when someone continues to offer you more helpings.

5. Eat before you go to a party or dinner if you find it difficult to control your portions and drink plenty of water.

6. Stay away from the buffet or dessert table. Fix your plate with mindful attention to what you really want and then walk away. Talk with others and mingle in the room.

7. Offer to bring foods that fit with your commitment to continued health. (Modified dessert with less sugar and fat or a fruit or vegetable tray.)

8. Increase your exercise. Encourage family and friends to go for walks after dinner or engage in an activity that includes movement. Gentle play or dancing is both fun and a good way to stay centered in your body.

9. Use caution when consuming high sugar or fatty treats during times of stress. Sweets and fats can “highjack” the brain and send you on a spiral. It is easy to keep eating more thinking it might help when in fact it makes stress worse. Tune in to your feelings and go for more whole real foods when possible.

10. Watch the alcohol. Holiday spirits are often higher in calories and can punch out your ability to just say no to seconds or thirds. If possible, keep it to one drink and look for fun drink alternatives like colorful cranberry or grape juice spritzers.

 

For more on the topic, enjoy my interview with Voice of America on “The Mind of the Matter” with Dr. Susan Hickman beginning at minute 32:14 by clicking below.

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