CORE Changes, LLC

Summer is over....Now what?

Holidays Around the Corner – Are you Prepared?

Perhaps you worked hard before the summer and reached the “beach body” goal.  Maybe you didn’t quite get there and you are waiting for a new year.    Hey!  Maybe you really enjoyed all of the summer festivities and lost track of that healthy lifestyle.  Regardless, the fall is the perfect time to get ahead of the holidays and the New Year.  Do not let them creep up on you and distract you from that Healthy Lifestyle you work hard to achieve and maintain.  

I know what you are thinking….  “Is she crazy?  Holidays are so much fun!  There are parties, and amazing foods.  It’s my time to allow myself to eat what I want.  Isn’t that why we have New Year Resolutions?”       

Why does food have to be our “fun factor”?   Why do we think healthy food cannot taste good or isn’t fun?   Did you ever stop to think the Diet Industry (and yes, it’s an industry – a huge one!)  wants you to think this way?  

A Holiday is typically 1 day, maybe 3 or 4 times a year.   Generally speaking that is 4 days.  OK, we have some extra parties here and there, so I will give you 12 days.    That is a far cry from 60 or 90 days!  How do you get ahead?  Start establishing (or reestablishing) your Healthy Lifestyle now.  Do not wait for January.  Create the behaviors now and the holiday season will not be as challenging.   Those behaviors include eating healthy (NOT dieting) establishing an appropriate exercise program and thinking ahead about things that may cause you stress.  If you can identify those things now, you may be able to avoid them.

If you start now you will be about 60 days into it before Thanksgiving.   Imagine doing something for 60 days – do you think you might be in a routine?   You will be stronger, mentally and physically before all of the distractions come your way.   Think of it as getting ready for combat.  

We are ready to head into the battle with you!

www.absolutewellnessgroup.com

Whole Wheat Flour - A whole grain?

For those that have graduated from the program I teach, this will be a review.  The topic as well as the claim has popped up a few times recently I feel the need to address it. 

Whole wheat FLOUR is NOT a whole grain.  It is flour, just like any other grain flour.  To  make flour, the bran and germ are removed.  This gives the flour a long shelf life but also makes it high glycemic and no longer whole. 

Beware of labels and marketing (15 grain bread, etc).  Whole Wheat flour started with whole wheat but the end product is processed and no longer a whole grain.

I will leave you with this...  Flour + Water = PASTE.   We are more than 60% water -  how much flour do you eat every day?

Exercise - getting started

I recently wrote an article for TheBurg that focused on the groups I work with at a couple of Independent Senior homes.  As I was writing this article it made me think of everyone, not just seniors.  If we have not exercised in a long time or maybe ever in our life, it can definitely feel overwhelming.   We need to understand the importance of exercise, beyond weight management, and then start slow. 

First, a few ways exercise supports our health:
Stress Reduction
Supports healthy blood pressure levels
Supports healthy cholesterol levels
Reduces risk of heart disease
Reduces risk of joint and muscle injuries
Reduces symptoms of PMS
Reduces risk of osteoporosis
Contributes to mental clarity / well -being

There are many more reasons that I could list.  The point is, we need to think about exercise, first, in relation to our health. Just like we need to think about our nutrition,first, in relation to our health.  When we are focused on these things we are more likely to get past the overwhelming feelings and the next thing you know, we have also accomplished the weight management goal.

Start small.  Yes, it is recommended that we exercise 30-45 minutes most days of the week.  I tell my clients their goal for a healthy program should include 3-4 days of cardiovascular exercise and 2 days of all-over strength training.  There are many ways to achieve this.  However, if you have never exercised, or haven't in a very long time, it is completely unrealistic to expect you to adopt the program I mentioned immediately.  Start SMALL and work up to the ultimate goal.  If this means you incorporate strength training once per week and cardio 2 times for 15 minutes to get started, then great.  Just get started!  In 2 weeks, increase to 2 days of strength and take the cardio to 20 or 25 minutes. Set goals that are realistic for you.  As well, do not feel like you absolutely have to join a gym.  There is a LOT that can be accomplished in your home.  Depending on your personal preference and on-going goals, you may never need to join a gym.

For those that are struggling to get started, I hope this helps.  Just know that we all had to get started at some point.  YOU can do it too! 
If you are already exercising on a regular basis - CONGRATULATIONS!! You have so much more control over your health.  Now, get out there and encourage someone who is not exercising.  

caution: consult your physician before beginning an exercise program

Food Inc. UPDATE

For all of my Harrisburg friends - Food Inc will be playing through next week at Midtown Cinema.  Do not miss the opportunity to see this movie!

Food, Inc.

Simply stated:  EVERYONE NEEDS to see this movie.  

It doesn't matter if you have the most healthy diet of everyone you know.   This was one of the most eye opening experiences I have had in a long time.  It's one of those things that we think we "kinda know", probably do not really want to know...but we really NEED to know.  After seeing the movie, it is then up to you to make your decisions, but at least they will be more educated.   I will refrain from saying any more for now. I do not want to give anything away.   It is currently playing at Midtown Cinema in Harrisburg.

http://www.foodincmovie.com/about-the-film.php

As a lot of you may know, I teach a 12 week health & weight management program.  Once this comes out on DVD, it will be a highly suggested viewing for all of my clients.  

If you have already seen this, I would love to hear your thoughts and any changes you may have decided to make because of what you learned.

All my best,
Brenda

Label Reading Tips - Sugar

We have all probably heard or already knew sugar is not a nutrient we need.  We need glucose from healthy carbohydrates, but not "sugar".   During the 12 week course I teach we spend at least 1 session on reading labels.  One of the first things I point out is all of the different names for sugar.  What?  You mean some labels are misleading!??!!    Ah, most labels are very misleading, so here is a quick tip for you.  When looking for sugar in the ingredients look for things like:
Malted Barley
Corn Syrup
Brown Rice Syrup
Evaporated Cane Juice
Cane Juice
High Fructose Corn Syrup
Fructose
Molasses
Honey

Basically if it sounds like it might be... it most likely is a form of Sugar.  

Grocery Shopping Made Easy!

Some might think I would love grocery shopping.  While I enjoy healthy foods and teaching others to adapt a healthy lifestyle, grocery shopping is as low on my list as cleaning the bathroom!  BUT!!! I have discovered, through a very dear friend, something quite spectacular. 

My grocery store offers on-line shopping with a valet pick-up service.  I order my groceries on-line, creating a shopping list (or several) that I can save in my account.  Within a couple of hours (or I pick the time the next day) it is ready for me to drive up, pay (while still in my car) and have it loaded in the back. I can still use coupons and take advantage of the bonus buying program. Today I had a gift card.  For me, a worth while convenience...but then I started thinking....

What a great way to prevent the impulse buying and add more thoughtful control to our buying behaviors!  If you tend to lose control when you are in the store, picking up items you didn't have on your list because you still have the addiction to sugar...shop on-line!   No impulse buying and when you have your list saved, you just click send.  

Check out your grocery store.  If you want to know where I shop, contact me and I'd be happy to tell you. 

Happy clicking! :-)

Artificial Sweetners

Hi everyone!

A little delayed in blogging, but we just got back from Miami.  I am now very ready for summer! 

I felt compelled to share this with you, as it is just another example of how we are exposed to so much misleading information.  In a recipe/coupon booklet from a well know grocery store there is a "tip page" on artificial sweeteners.  Its focus is about which is better to cook and bake with as a substitute for sugar.  The one I want to point out is Aspartame (NutraSweet and Equal). 

This is the tip:
"200 times sweeter than beet or cane sugar, this product loses its sweetness when cooked at high temperatures for a long period of time"   

Well, of course!  It is a dangerous chemical substitute sweetener.   With a quick search on Google you easily find information like this.

    "These are indeed extremely high levels for adducts of formaldehyde, a substance responsible for chronic deleterious effects that has also been considered carcinogenic.
....
"It is concluded that aspartame consumption may constitute a hazard because of its contribution to the formation of formaldehyde adducts."
[Life Sci. (scientific journal), Vol. 63, No. 5, pp. 337+, 1998] 

Not only is Aspartame not the best for baking...it's not safe for consumption, period.  What is your normal body temperature?  It's hot enough to start the break down of this dangerous chemical substitute into the formation of formaldehyde adducts.  Another example of something that is great for the food and "diet" industry, but not great for you.

          

 

What can we control?

I read an article this week referencing different aspects of "happiness" and what we can and cannot control.  It addressed many different things, the economy, age, biology, relationships, etc.  Honestly, not the best article I have ever read, but it did give me something to Blog about, so I am "happy" I read it.

When we think about our health, I wonder how many people really understand how much control we actually have, even if it is just improving our health. I then wonder if most people think it is difficult.  There are many things in our lives that we cannot control, but I challenge each of you to explore how easily we can take better control over our health.  How?  It starts on the inside and how we "fuel" our body. 

One of the best analogies I have heard is this:  Imagine you just purchased your dream car. You, of course, wash it every week and keep the inside spotless. But , you also take care of the engine.  You do not let it run out of gas or fuel it with cheap gas. No, you take care of the engine as much as you take care of the parts you can see. 

Think of our digestive system as the engine of your dream car.  Why do we pollute it with processed foods, fake energy sources like sugar, fillers, preservatives and so on?  When we fuel our body systems properly we run optimally.  We are able to better fight viruses, diseases, and cravings. We have the energy to be more productive, exercise and multi-task. We have clarity of mind to make better decisions. 

Perhaps you are thinking healthier foods are more expensive.  I will challenge you again.  First and foremost, how do you put a price on your health?  It is the differnce in living to be 80 or 90 and being healthy versus 80 or 90 and barely being able to move around or being so sick from long term illnesses that you are dependent upon medications on a daily basis.   I am currently working with a client who is no longer on blood pressure medicine because we have changed her eating behaviors.  Not only is she not on the medication, but she has more energy, complete control of her cravings and food choices. She eats more now then she ever did before we started working together.  She is now exercising and continues to progress toward a healthy body composition. 

How long will you keep your dream car?  3 years, 5 years...maybe?  Now, think about your body... how long would you like to keep it without it breaking down ever other day? 

It's never too late to start!

Tomorrow will be my second day working with a group of retirees.  A few weeks ago the Program Director called asking if I would be able to meet with a group a few times to help them get started with a basic exercise program.  I volunteered to do this every Monday for as long as they will show up...why?  Not only do I believe in giving back, but when people are willing to commit to improving their health, I feel privileged to be able to help them.  I am also blessed to have the opportunity and time. 

So, I show up last week expecting maybe 10 people.  The program director and I chatted for bit before and he was a little unsure of how many would attend.  I said if 1 person shows up we have enough. Well, how about something like 20!!! I will get a better headcount this week...I was excited and a little taken back by the amount of interest.

Now, we are doing some basic movements but I could not help but be inspired and overwhelmed by their sincere interest and excitement. I also felt they could be an inspiration to others who may be just getting started or having trouble finding the energy to stick with or start a program. Start slow, keep it simple and have fun! That's what this group is doing for now and we will progress appropriately.

My guess is a majority of this group is well into their 60's and quite a few (I know for a fact) are in their 80's. Each with their own set of issues that comes with aging.  They have committed to showing up every Monday for a 45 minute session and to do their assigned exercises at least one other day during the week.  When it warms up, we are adding a walking program.  A lot of these individuals have never exercised beyond walking. Yet, they still showed up on Monday last week, not really knowing what to expect and having never met me.

The next time you start to talk yourself out of exercising, think of this group.  Think, especially of those in their 80's, who are more likely to have a better reason to not feel up to exercising. They are showing up!   YOU CAN TOO!  And remember...

Start Slow, Keep It Simple and Have Fun!