Self Esteem

Self Esteem-

Do you have someone in your life that puts you down?  I'm referring to someone close to you:  a husband, wife, sister, brother, friend.  You know, those shaded comments that are meant to have an edge that cuts in to you.  The statements that sound o.k. until you start to scratch the surface.  Or maybe they just come right out an say something they know will hurt you anyway.  An example:  "wow, that sweater sure makes your arms look big." Oh, and I love this one "are you sure you should be eating that?".  What about "Should YOU be having seconds?"

Biting comments like these are meant to tear you down, make no mistake.  These are comments from people who don't have a lot of self esteem themselves, and it makes them feel better to cut you down.  Don't let them.  Ignore those comments.  We're not perfect, not one of us.  Keep trying, keep working out, keep eating healthy.  Comments like this can derail you.  They can make you feel so bad that you start questioning yourself.  They create doubt.  Maybe they even make you feel so bad you binge eat.

Remember:  You are love-able and capable.  You can succeed, even if you've failed before.  Do not let yourself be derailed.  Hold on tight to your personal goals.

Have a great week!
Melissa

Are you Ready for the Summer?

Are you ready to wear your swimsuit this summer?  Oh yeah, and spring break is right around the corner!  Have you shed those extra holiday pounds?    Maybe you’ve been holding on to extra pounds for years.  It’s time to get serious about getting in shape.   Let’s light a fire in your metabolism to help you shed what you don’t need.

Many people think that strength training will bulk them up, but it’s actually the secret to burning more calories and losing weight faster.  Muscle speeds up your metabolism because it’s active tissue.  It requires more calories just to exist.  So when you build some lean muscle, you are helping to build your metabolism as well.  And the best news?  Muscle burns more calories, even when you are at rest.  When you lose weight without doing any strength training, you’re likely to be losing that crucial muscle, along with the fat.  In the end, you slow your metabolism even more.

That brings us to the next item on the agenda:  your diet.  What are you eating?  I’ll bet you’re eating white bread, muffins, an occasional cookie…maybe a sandwich? Maybe you’re off to McDonald’s on those nights when you don’t have a lot of time? So much of the infamous American diet is calorie laden and sugary, and in some instances, not really food at all.   In the words of Michael Pollen:  1- What should I eat? (Eat food) 2 - What kind of food should I eat? (Mostly plants) and 3 - How should I eat? (Not too much).  Simplify your diet by getting rid of what you don’t need—processed food and sugary treats.  And fill your diet with what you do need—fruits and vegetables, lean protein, and fresh water.

Jack LaLanne

Jack LaLanne


What an inspiring individual!  And think how he has impacted all of our lives!  During his career, he came to believe that the country's overall health depended on the health of its population, writing that "physical culture and nutrition — is the salvation of America." 

Below are some quotes from Jack, that I felt might inspire you:

• 
  The only way you can hurt the body is not use it.
• Inactivity is the killer and, remember, it's never too late.
• I'll tell you one thing, you don't always have to be on the go. I sit around a lot, I read a lot, and I do watch television. But I also work out for two hours every day of my life, even when I'm on the road.
• How do you build up your bank account? By putting something in it everyday.Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I'm going to be inferior tomorrow, it's that simple.
• Do you know how many calories are in butter and cheese and ice cream? Would you get your dog up in the morning for a cup of coffee and a donut?
• 
  Focus on your problem zones, your strength, your energy, your flexibility and all the rest. Maybe your chest is flabby or your hips or waist need toning. Also, you should change your program every thirty days. That's the key.
• 
  I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.
• I only eat fish, no chicken, no turkey, just fish. I get all my protein from fish and egg whites.
• 
  I'd rather see you drink a glass of wine than a glass of milk. What's the good of living if you can't have the things that give a little enjoyment?
• 
  So many people drink Coca-Cola and all these soft drinks with sugar. Some of these drinks have 8 or 9 teaspoons of sugar in them.
• 
  If you've got a big gut and you start doing sit-ups, you are going to get bigger because you build up the muscle. You've got to get rid of that fat! How do you get rid of fat? By changing your diet.
• 
  Millions of Americans got up this morning with a cup of coffee, a cigarette and a donut. No wonder they are sick and fouled up.
• 
  Remember this: your body is your slave; it works for you.

Fast Food

Hey there! I hope your week is going well!

Last year in health class, my daughter's health teacher was talking about fast food. I remember Sam saying the teacher really loved fast food, and said "we all want to eat it" but that we should "minimize" our intake. The discussion also included the kids listing the fast food places that they eat. Sam had none on her list. In fact, she didn't recognize any of the restaurant names except McDonald's and Burger King--ok, and Dairy Queen, because we occasionally get soft serve.

The teacher asked why she didn't have any on her list, and she replied "My mother doesn't believe in fast food. We almost never eat it, and then it's only with my Dad." When the teacher didn't believe her, she stated "My mom's a personal trainer." Like that explains it all. Well, it explains a bit, but see the following articles for a couple of reasons why you should steer clear of fast food.


Taco Bell Sued Over Meat That's Just 35 Percent Beef

And if that's not enough, check this out:

http://www.nytimes.com/2009/12/31/us/31meat.html


Hungry yet?

Leg Lifts!

Leg Lifts:

The leg lift is a simple exercise that works your front and inner thigh muscles… with a bonus: It also tones your abdominal muscles. One easy exercise can help chisel down two problem areas – what could be better? Here’s the leg lift in its most basic form:

Step 1: Lie on your back with your palms down and hands underneath your behind (this will help you stabilize). Crunch up and hold your upper abs tight so that your shoulder blades are off the ground. Lift your legs about 2 inches off the ground.

Step 2: Keep your abs tight and chin up, and breathe slowly and rhythmically as you lift your legs through a count of 10 seconds.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.

Step 4: Lower your legs to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting.

Portions and Muffin tins

All right...let's talk about portion size.  It's just all out of hand, here in America.  We are eating on big plates, and throwing back huge portions of food.  Remember the "blooming onion"?  A single blooming onion with dressing has been reported to contain approximately 2,210 calories and 134 grams of fat.  Wowza!  Which brings me to my next suggestion:  The muffin pan!  I just read an article about this, and thought it was a brilliant idea.

Think about it:  you could make all sorts of things in your muffin pan, and have 12 perfect portions.  Additionally, you could make things faster, because they cook faster in a muffin tin.  I'm thinking spaghetti bake, macaroni and cheese (homemade with low fat cheese--yum!), and even...you guessed it...muffins!  Here's another thought:  what about freezing the remainder, and then you can take out just the portions you need for your meal--instant Jenny Craig!!

The possibilities are endless, from mini pizzas, to mini baked sandwiches, to portioned desserts.  You could even make your lunches ahead in muffin sized portions;  just take the out of the freezer, assemble your lunch, store overnight in the fridge, and voila!

Here's a sample recipe from  Matthew Kadey, a Canadian based nutritionist:

Matthew Kadey's Salmon Lentil Cakes Recipe

Submitted by Mary_RD

Makes 10 servings

Serves 10

Ingredients

2/3	cup dry red lentils
3	tablespoons shallots, chopped
2	garlic cloves, chopped
1/2	tsp cumin seeds
6	oz. salmon, canned sockeye or pink salmon
1	tbsp horseradish
2	large eggs
2	tbsp fresh dill, chopped
1/2	cup bread crumbs
1/2	tsp. salt
1/4	tsp. pepper

Directions

1. In a saucepan, bring lentils and 1 1/2 cups water to a boil. Reduce heat and simmer until lentils have become tender and water has mostly been absorbed, about 10 minutes.
   
2. As lentils cook, heat 2 teaspoons of oil in a skillet and cook shallots for 2 minutes. Stir in garlic and cumin seeds and cook 1 minute more.
   
3. Preheat oven to 375°F.
   
4. Mash lentils with a fork or potato masher and combine with shallot mixture: salmon, horseradish, eggs, dill, bread crumbs, salt and pepper.
   
5. Divide mixture among 10 lightly greased or paper lined muffin cups and bake for 20 minutes, or until set and slightly golden on top. Let cool before unmolding.
   

Categories

Main Dish

Nutrition Facts

Serving Size 51.4g

Amount Per Serving

Calories 122 Calories from Fat 32

% Daily Value*

Total Fat 3.6g 6%

Saturated Fat 0.8g 4%

Trans Fat 0.0g

Cholesterol 53mg 18%

Sodium 188mg 8%

Total Carbohydrates 13.0g 4%

Dietary Fiber 4.3g 17%

Sugars 0.8g

Protein 9.3g

Vitamin A 3% • Vitamin C 4% Calcium 4% • Iron 11%

* Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation.

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in sugar High in dietary fiber High in phosphorus High in selenium High in thiamin

Bad points High in cholesterol

Russian Twist

How To Do It:
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left [1], and then reverse the motion, twisting as far as you can to the right [2]. That's one rep, do 3 sets of 8-12 at the end of your workout.

This can also be done on a stability ball, with your head and shoulders on the ball, hands together over your chest, with or without a weight in your hands.  Again, 3 sets of 8-12 will work just fine.  Spine stays neutral, and abdominals are braced throughout the exercise.


Fit Fact:
The strength you need to paddle a raft is generated in your core, not your arms or shoulders. Build paddle-worthy obliques and incredible rowing muscle with this simple move.