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Monthly Archives: February 2012

Be the passenger…

I’d like you to recall a time you were NOT the driver (metaphorically speaking). Maybe you attended a professional development course or maybe you enjoyed a guided excursion on vacation. I’m guessing you were able to better focus on your experience while someone else took the reins. An expert’s guidance can allow room for learning and enjoying. When we unburden ourselves with the job of navigating and planning – we free up our energy to benefit.

I encourage you to allow someone or something else to be the driver in some of your healthy living. Part of the joy my clients’ experience is in NOT being the driver. They have other responsibilities in our effort to improve their lives but having a plan during workouts is not one of them.

Below are a few suggestions:

  • Have a big picture calendar plan (writing tasks out for the next two months helps with eliminating decision making later)
  • Take a class – there are several outstanding fitness classes available in Chicagoland. Find one you like, show up and enjoy someone else being in charge.
  • TV or Tablet – when you know you should exercise but can’t bring yourself to get on your cardio equipment, throw in a DVD or search your DVR, Tablet or Streaming Netflix for a quick fitness class led by someone else
  • Hire Blakely FIT train@blakelyfit.com

Constipation Cure

Constipated?

Unfortunately, you are not alone. Take a glance at these high fiber foods and enjoy them in your meals this week. Many are delicious and easy to incorporate. Adding fiber rich foods to your diet, increasing your water intake and adding movement to your day can really help your digestive system function optimally. These changes may also aid in the prevention of heart disease and diabetes – win-win-win.

List below courtesy of the Mayo Clinic staff 

(aim for 21-25 grams a day for women and 30 – 38 grams for men) 

Fruits   

                                                                      Serving size    Total fiber (grams)* 

Raspberries    1 cup    8.0 
Pear, with skin    1 medium    5.5 
Apple, with skin    1 medium    4.4 
Strawberries (halves)    1 1/4 cup    3.8 
Banana    1 medium    3.1 
Orange    1 medium    3.1 
Figs, dried    2 medium    1.6 
Raisins    2 tablespoons    1.0 

Grains, Cereal & Pasta

                                                                       Serving size    Total fiber (grams)* 

Spaghetti, whole-wheat, cooked    1 cup    6.2 
Barley, pearled, cooked    1 cup    6.0 
Bran flakes    3/4 cup    5.3 
Oat bran muffin    1 medium    5.2 
Oatmeal, quick, regular or instant, cooked    1 cup    4.0 
Popcorn, air-popped    3 cups    3.5 
Brown rice, cooked    1 cup    3.5 
Bread, rye    1 slice    1.9 
Bread, whole-wheat or multigrain    1 slice    1.9
 

 

Legumes, nuts & seeds     

                                                                       Serving size    Total fiber (grams)* 

Split peas, cooked    1 cup    16.3 
Lentils, cooked    1 cup    15.6 
Black beans, cooked    1 cup    15.0 
Lima beans, cooked    1 cup    13.2 
Baked beans, vegetarian, canned, cooked    1 cup    10.4 
Sunflower seed kernels    1/4 cup    3.9 
Almonds    1 ounce (23 nuts)    3.5 
Pistachio nuts    1 ounce (49 nuts)    2.9 
Pecans    1 ounce (19 halves)    2.7
 

Vegetables      

                                                                       Serving size    Total fiber (grams)* 

Artichoke, cooked    1 medium    10.3 
Peas, cooked    1 cup    8.8 
Broccoli, boiled    1 cup    5.1 
Turnip greens, boiled    1 cup    5.0 
Sweet corn, cooked    1 cup    4.2 
Brussels sprouts, cooked    1 cup    4.1 
Potato, with skin, baked    1 medium    2.9 
Tomato paste    1/4 cup    2.7 
Carrot, raw    1 medium    1.7 

*Fiber content can vary between brands.

  

Hope you have a wonderful week!

Dealing with Myself

As much as I provide support and expertise to my clients, they also help me. Sharing what strategies are effective for each of them helps me compile an arsenal of options for success. Recently, a client made SIGNIFICANT improvements to her healthy living habits. Giddy with pride and joy for the implications to her life, I pressed her with the question: “What is making making the difference between completing your habit and not?” Her answer was honest and endearing. She stated, “Just completing the task is easier than ‘dealing with myself’.” I know exactly what she means and I suspect you do too.  

Instead of making excuses, procrastinating or enduring a self induced guilt trip, she realized that if she just did it – it was easier. This new plan of attack is simple and brilliant. We are often our own greatest obstacle. What a fabulous revelation – “get out of the way and just get it done.” You didn’t need to read this post to understand this concept but you may have needed to read this client’s experience to be inspired to try it for your self.  

These next seven days, whatever the healthy goal, I invite you to just “get ‘er done.” Don’t think, don’t debate, don’t bargain, don’t avoid – just do it. I’m incredibly optimistic you will be quite happy with the results.

Photos of My Fridge

What is so special about my refridgerator that I needed to send you pictures? Nothing, except for one detail – placement. I am always on the look out for painless, simple tricks with powerful results. Here is one of my favorite. Next time you return home from the grocery store, place all of you fresh fruits and vegetables front and center on refrigerator shelves (not in the crisper drawers.) Unlike blueberries and greens, I have never forgotten about cheese or bread simply because it was out of sight in the drawer. Place room temperature fruits and veggies in a bowl on the counter. Seeing your nutrient rich foods is a huge help in ensuring that you actually eat them. Hope this money saving, healthy living tip appeals to you too!

 

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