POWERFUL POSITIVE THINKING

February 10, 2007 by erin.

Life is fast paced and everyone seems to want a chunk of your time…. ten minutes here, ten minutes there… pretty soon you don’t have ten minutes left in the day and you’re overwhelmed by all the things you still have to do. The Families and Work Institute reports that 54% of employees in this country have felt overwhelmed at some point in the month by how much they had to do. And, the CDC’s survey on quality of life indicates that the typical American adult only feels “healthy and full of energy” 19 days a month. To me, this is tragic. No wonder we’re all grumpy and have bad attitudes. Life is too short to be stressed out, time pressed and exhausted.

Your attitude determines how you react to situations. If you are having trouble keeping your cool at work, being nice to your family and friends, sticking to your fitness plan or any other life goal, it may be time to check your attitude. It might be time to adopt some positive thinking habits. Positive thinking is a very powerful tool for dealing with stress and boosting motivation. Have you stopped to give yourself an attitude check lately?

When you look in the mirror to see Grumpy Goss staring back at you and feel the need for a good re-charging, take ten minutes for yourself. Here are some energy boosting, mood elevating activities that will refresh your mind and help you live a more positive life. No one likes a sour-puss.

1. Eat Breakfast. Skipping breakfast causes your body to go into energy conservation mode. You need energy to produce energy, so don’t cheat yourself. Choose a clean, healthy breakfast with a mixture of protein, crabs, and healthy fat to kick-start your day.

2. Start your day with words of affirmation. Post love notes to yourself on your frig, on your mirror, at your office, in your car… anywhere you can interject a positive vibe. Post your favorite scripture or something as simple as “I Love Life”.

3. Become a source of love. If you want to attract positive energy and love then you need to be a source of positive energy and love. It all starts with you. Treat yourself with love and respect and other will begin to respect you as well. Try this exercise… look in the mirror and say, out loud, “I LOVE YOU. I AM BEAUTIFUL. I CAN DO IT. I AM STRONG”… yes, you may feel goofy, but it works. It’s important to give yourself respect. Say “I love you” to yourself not out of conceitedness, but out of a belief that love is the essence of who you are and that your beauty comes from within.

4. Control your email… don’t let it control you. Do you have the urge to check your messages every time the little reminder pops up… you’ve got mail? Checking email 30 times a day is a real productivity killer. Schedule what time each day you are going to check your email and see how much more focused and productive you can be without that unnecessary distraction.

5. Breathe. People tend to hold their breath or breathe shallow when they are intensely involved in something. When you do that, you rob your body of one of its essential life forces…oxygen. Take a few minutes and indulge in 10 deep breaths. I guarantee you’ll feel refreshed and get a burst of energy.

6. Spend a little time with a good friend. Choose someone that will lift you up and not bring you down. In fact, I would totally avoid people who drag you down…

7. Have a snack. A mid-afternoon snack such as fruit and nuts is a great pick-me-up. Almonds and walnuts, which contain omega-3’s, are a great choice in combination with raisins or an apple which are packed with fiber and antioxidents.

8. Learn to listen. It takes a lot of energy to be the only one talking. Well, let me put that a little better, it takes a lot of your energy to talk that much and it sucks all the energy out of the person you’re talking too. Learn to ask questions and really listen to what others have to say in stead of trying to press your opinion all the time. I think you’ll find that when you show a genuine interest in others, they enjoy being around you much more.

9. Have a quiet commute. Try turning your cell phone off during your drive home from work. Use that as your quiet time to unwind and make a peaceful transition from work to home.

10. Take 10 for yourself. Take a ten minute walk and reflect on today’s accomplishments. What are you proud of? What are you a success at? What did you accomplish today? Sometimes we go through life just checking things off our to-do list and not stopping to give ourselves a pat on the back and saying “good job”. Talking about your accomplishments each day is a great exercise and will boost your confidence.

11. Play. Try something new and fun. Play ball with your kids, jump on a trampoline, go skating… Do something that will make you laugh and smile. Laughter is great therapy.

12. Get your sleep. Research has shown that sleep deprivation negatively affects all aspect of your life. It’s recommended that you get between 6-9 hours per night with most people requiring around 8. Try going to bed thirty minutes earlier every night for a week and see how much better you feel in the morning. You might just weak up ready to conquer the world.

13. Take some time to reflect and give thanks. We often get so busy that we begin to take for granted all the things we’re blessed with. Take a few minutes and reflect on all that you have, everyone that you love, and everyone that loves you. This exercise will certainly lift your spirits on a gloomy day.

14. Eat dark chocolate. I can hear all the ladies saying, “YES”!!! Dark chocolate has many health benefits and it’s good for your mood. It’s packed with antioxidents and flavonoids that improve heart health as well as compounds that release serotonin and endorphins in the brain which result in mood elevation.

15. Listen to music. Music is a powerful motivater, relaxer and inspirer. If you need an energy boost, throw on something that makes you want to jump and shout. If you need to relax, play something soothing that will help you unwind.

16. Last but not least… EXERCISE!!! Exercise is a great way to boost energy levels and confidence. It’s also a great stress reliever… not to mention one the most important components of living a healthy lifestyle!

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Meals Made Over

February 5, 2007 by erin.

FrontCover-Ad-Small

I have been writing a cookbook for a year and it’s finally finished and available for sale. The title is Meals Made Over. I choose that title because the recipes in it are traditional meals “made over” to be fast and healthy. The inspiration for the book came from my passion for good food and cooking, my commitment to fit and healthy, and my busy schedule. I learned time saving tricks and how to make food taste rich and savory… without the fat and salt. The book is full of tasty recipes that my husband and I eat on a regular basis. In fact, these recipes greatly contributed to my and my husband’s weight loss success. He has lost over 100lbs and I have lost 50lbs. Some of the recipes I’ve posted on my blog, and if you’ve tried them, you know how great they are. The book is available to anyone. You can email me a request and I’ll send it to you. If I can hand deliver it, it’s $12.00. If I have to mail it, it’s $15.95.

Oh yea… keep an eye out for a second cookbook! It’s coming!!

God Bless!!

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THE NOT-SO-SWEET TRUTH ABOUT A SWEET TOOTH

February 1, 2007 by erin.

Excess sugar intake really takes it’s toll on the body. Did you know that 20 minutes after consuming sugar, it begins to dissolve tooth enamel? And sugar effects don’t stop in the mouth. The National Academy of Sciences have indicated, through research, that there is a definite link between sugar and several health problems. To name a few, sugar contributes to Colorectal Cancer, Lung Cancer, Hyperlipidemia and coronary plaque, bone loss, and it is a contributory factor in Type II Diabetes (high sugar diets have been linked with low fiber diets).
It is estimated that the average person in the United states consumes over 100lbs of sugar annually. In some cases, sugar represents more than 50% of total carbohydrate intake. The two primary sources of sugar intake are sucrose (table sugar) which represents 25% of the diet and high fructose corn syrup which represents about 19%. In case you were wondering, these numbers are way above the recommended daily allowances. The World Health Organization recommends that only 10% of you diet come from simple sugar. USDA recommendations are:
  • 24g / day (6tsp) for a 1600 calorie diet
  • 40g / day (10tsp) for a 2000 calorie diet
  • 56g / day (14tsp) for a 2400 calorie diet
  • 72g / day (18tsp) for a 2800 calorie diet

Simple sugar is easy to identify, just read labels. Added sugar is in almost every manufactured product we consume. You should make an effort to avoid foods with added sugar. Watch for ingredients such as:

  • sucrose
  • high-fructose corn syrup
  • corn syrup
  • dextrose
  • glucose
  • maltose
  • honey
  • molasses
  • beet sugar
  • brown sugar
  • cane sugar
  • confectioners sugar
  • crystallized cane juice
  • fructose
  • evaporated cane juice
  • invert sugar
  • maltodextrin
  • maple syrup
  • raw sugar
  • turbinado sugar

Once you have identified the sugar you can take steps to eliminate it from your diet. The following steps can help you do that.

  • Eliminate (or cut back) on fruit drinks, soft drinks (pop), and anything that ends in “ade” or “cocktail”.
  • Eliminate (or limit) consumption of candy, cookies, pastries, cake, pie, etc… Don’t be fooled by labels saying fat free or low fat. These products often contain more sugar to compensate for the lack of fat.
  • Read your cereal box label. If it has more than 10 grams of sugar per serving… it’s trash.
  • Eliminate (or limit) your intake of ice cream, frozen bars, milk shakes and smoothies.
  • Don’t order dessert!!!
  • Consume whole fruit products. Avoid juices and fruits in syrup.
  • Read the labels of your favorite condiments such as ketchup, salsas, salad dressings, etc… these often contain added sugar.

Following these tips is a great way to reduce your sugar intake, and consequently your calorie intake. You will find that making better food choices will speed any attempt at weight loss and will increase your level of health greatly.

Material for this article obtained from the Summer 2006 issue of NCSF News.

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Getting Enough Sleep?

January 26, 2007 by erin.

Many people don’t realize how important rest is for their health. With such hectic lifestyles, a lot of us are sleeping less and working more. Proper rest is imperative for quality of life. Inadequate sleep leads to hormonal and metabolic imbalances, premature aging, increased onset of type 2 diabetes, high blood pressure, obesity, memory loss, and the list goes on. When you chronically don’t get enough rest, your body and mind stay tired. Because your body needs energy to make it through the day and you didn’t give it enough time to rest and repair itself the night before, you may find yourself craving sugar and be more likely to overeat.Sleep deprivation has a snowball effect. Eventually your body will shut down so it can recover. If you are frequently sick and don’t recover as fast as you should, you may want to take a look at your sleep habits. Here are some tips to improve the quality of your sleep and ultimately, your health.

1. Experts recommend six to nine hours of sleep a night. Most people need around eight. If you are one of those who claims that you only need four; you are sadly mistaken and need to stop cheating yourself.

2. Try to get to bed before midnight. Every one hour of sleep before midnight has the healing effects of two hours of sleep after midnight. The body performs the majority of its recovery functions between the hours of 11pm and 1am.

3. Go to bed and wake at the same time every day, even on the weekend. This will allow your body to get into a sleep rhythm.

4. Sleep in total darkness. Light disrupts the quality of your sleep.

5. Avoid eating right before bed. The digestive process can impair sleep.

6. Avoid T.V. and reading before bed which are both stimulating activities to the brain and make it harder to fall asleep. If you do read, choose something soothing that will actually make you fall asleep.

7. Wear Socks to bed. Cold feet will disrupt sleep.

8. Turn the alarm clock face down so that you don’t see the time and opt for an alarm clock that wakes you up gently. Loud alarm clocks insight the fight or flight reflex and that’s not the greatest way to begin the day.

9. Turn the thermostat down before bed. A temperature above 60-70 degrees is too warm and will disrupt sleep.

10. Avoid caffeine and alcohol before bed.

11. Don’t do work in your bedroom. If you do, you may find it harder to relax.

12. Stop drinking liquids two hours before bed to avoid having to get up in the middle of the night to urinate.

13. If you exercise in the evening, remember that exercise energizes the body and you don’t want to do so right before bed. Exercise about four hours before bed time.

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TOTAL BODY TONER

January 8, 2007 by erin.

This exercise is is truly a total body toner. It’s a mean calorie burner, recruiting many muscle groups including core, shoulders, quads, hams and glutes. It’s also a great balance challenge. Throw these Stationary Lunges with Oblique Medicine Ball “Drops” into your program and boost your fitness to the next level. Here’s how…

  • Pick your poison: choose a medicine ball. I recommend at least 6lbs.
  • Kneel on the ground so that both of your legs are bent at 90 degrees and your body is completely centered between your legs. Start with your right leg forward. Stand up, keeping your body centered between your legs.
  • Hold medicine ball in both hands and extend your arms in front of your body at shoulder height. This is your starting and ending position.
  • Draw your abs in, keep your upper body upright and kneel down until your back knee is almost touching the ground while simultaneously “dropping” the ball to your right side keeping your arms straight. At the “bottom” of the lunge, the ball should be lower than your right knee and you should feel a “crunch” in your obliques.
  • Return to starting position with arms fully extended in front of your body at shoulder height while simultaneously squeezing your quads and glutes.
  • Six Training Tips: 1. Remember to draw your abs in and hold them tight. Imagine pulling your belly button towards your spine. 2. Throughout the entire exercise, keep your upper body upright. Imagine an elevator going up and down and resist the urge to lean forward. 3. Inhale on the way down, exhale on the way up. 4. Keep your mind on your muscles and mindfully contract them. 5. Push up through your front heel and back toe with equal force. 6. Don’t go too fast, count to three on the way down. Pause. Count to three on the way up. Make those muscles do the work. It should burn.

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CHICKEN AND BROCCOLI CASSEROLE

January 2, 2007 by erin.

This was a great accident. One night, I was thinking about how great my grandmother’s casseroles are, and I suddenly had a major craving for one. Knowing well that a rich and cheesy casserole in NOT on my diet, I began to immediately think about how I could make a healthy version. This is what I came up with. It was a total experiment and, I have to say, a total success.

INGREDIENTS:

8oz grilled chicken
1 cup whole wheat elbow pasta (dry measure)
6oz broccoli florettes, rough chopped
100g chopped sweet onion
50g sliced mushrooms
6oz 50% light Velveta cheese, cubed
½ cup 1% fat buttermilk
3 piece light whole wheat bread (40cal/ slice)
½ cup egg substitute
½ cup low sodium chicken stock
4tbsp zero calorie buttery spray


Seasoning: 2tbsp garlic powder, 1tbsp ground pepper, 1tbsp onion powder, 1tbsp chili powder, 1tsp crushed rosemary, 1/2tsp dried oregano, ½ tsp dried basil

DIRECTIONS: Preheat oven to 450 degrees and spray a 2.2 quart casserole dish with fat free cooking spray. Cook pasta according to package directions until aldente. Drain and set aside. Chop grilled chicken into bite sized pieces, set aside. Toast bread, spray with zero calorie cooking spray and garlic powder, then place bread in microwave and cook on high heat for one to one and a half minutes or until moisture is cooked out. Put dry toast into a bag and crush into crumbs, set aside. Place onion and broccoli in a microwave safe bowl, then cover and cook for three minutes or until broccoli is bright green and slightly crisp. Using the pot you cooked the pasta in, combine pasta, Velveta cheese, buttermilk, egg substitute, chicken stock, buttery spray, and seasonings. Stir over low heat until cheese is melted, then stir in remaining ingredients (except bread crumbs) until well combined. Pour the mixture into the casserole dish and spread evenly. Coat the top of the casserole with bread crumbs and bake in a 450 degree oven for 25 – 30 minutes or until bread crumbs are browned and casserole is bubbling. Remove and cool for ten minutes before serving. Serves 3. Serving size: 1/3 casserole dish.

NUTRITIONAL VALUE PER SERVING: 441 calories; 45 carbs; 7g fat

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GET FIT IN 2007

January 1, 2007 by erin.

GET FIT IN 2007

Everyone seems to start the year off strong with their new year’s resolution of losing weight. They join the gym and hit it hard for the first month going 5 – 7 days a week… not as hard the second month, maybe 3 days a week… by March, you might see them once a week and by April they forget how to get to the gym. Does this sound familiar? Has this happened to someone you know, or are you the guilty party? Don’t be discouraged, the past does not equal the future. I am here to share with you how to stay on track with your goals and make 2007 you’re healthiest year yet!

1. So you indulged through the holidays and now find yourself holding on to a few extra pounds. The first thing to do is forgive yourself. You can’t change what you have already done, but you can do something about it starting today. Make a commitment to start making healthier choices right now. What are you going to do today to take the first step to a healthier, happier you?

2. Set SMART goals: Specific; Measurable; Action oriented; Realistic; Timely. Example: instead of saying I want to lose weight, redefine your goal in terms of specific elements that will help you achieve your desired weight loss. A. I will reduce my intake of dietary fat by 135 calories per day within the first two weeks of my new lifestyle. B. I will commit to aerobic exercise for a minimum of twenty minutes, three days per week, for the next three months. C. I will commit to sticking with my strength training routine for at least two days per week for the next three months.

3. Break larger, long term goals into smaller, thirty day goals. Your ultimate goal may be to lose 100lbs, but if after two months of hard work you measure 12lbs of weight loss, you might get discouraged to think that you still have 88lbs to go. Instead, set yourself up for success by breaking it down into smaller, thirty day goals. It takes 3500 calories to gain or lose one pound; and, a healthy rate of weight loss is 1 – 2 lbs per week. Setting a goal to lose 4lbs in one month is very attainable; and, if you actually lose six or eight, you will feel great and be highly motivated to continue with your plan.

4. The key to successfully adopting healthy habits is to start by making small lifestyle changes. The more drastic the change, the less likely you will be to adhere to your plan. Start slow; especially if you are a beginning exerciser. As you become more comfortable with exercise, you can increase intensity and duration. They same applies to nutrition. Start by making small changes to positively impact your nutrition. As these small changes become habit, make additional changes. Before you know it, people will be calling you a health nut! And don’t get discouraged; it takes most people six months to adopt new habits.

5. Consult with a fitness professional to help design your plan of action. Working with a trainer has many benefits. A personal trainer wears numerous hats when training clients – educator, motivator, confidence builder, role model, comedian and, most importantly, unique repetition counter. A qualified trainer can help you set realistic goals and can also be a great source of accountability. Other benefits of working with a trainer include ongoing fitness evaluations, a personalized, balanced, progressive program tailored to your specific needs, insurance that you are performing exercises with proper form, tempo, and intensity, and a flexibility program to target any posture deviations and tight muscles you may have.

Follow these tips and get started on the right track in 2007. With patience, persistence, and a little hard work, you can achieve your goals. To jump start your success, Erin Graham Fitness is offering a free fitness consultation. Find out your starting statistics, define your SMART goals, and put a plan in action with the help of Erin Graham, certified Personal Fitness Trainer and Lifestyle & Weight Management Consultant. To contact Erin Graham Fitness Click Here. Call today to make your appointment!!

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STRANDED WITHOUT FITNESS EQUIPMENT?

December 21, 2006 by erin.

This morning I am snowed in!! I think it’s safe to assume that much of Denver is snowed in and will be for the next few days. If you are fitness minded and have no equipment available to you, you might be a little disappointed to have to miss a few workouts…. Well, I have good news for you. With a little creativity, you can properly challenge your muscles and keep up with your routine with little or no equipment. Try these exercises; I know you’ll love them.1. Dips: find a chair, table or stool to hold on to. Sit on the edge of it with your hands close to your body. Extend your legs in front of you and shift your bottom forward to hang off the side of your support device. Keep your buttox close to the edge of the support and bend at the elbows until they are flexed to a 90 degree angle. Pause, then push up and mindfully contract the muscles in your arms.

2. Push-ups: Any variety will do. You can prop up on your toes or your knees with your hands directly below your shoulders. Keep your back in a neutral alignment… no sagging. Draw your abs in and contract your glutes to support your core. Bend at the elbows until your chin is about 2 inches from the floor, then push back up to starting position. To add a new dimension to it, as you push up, rotate your body to be perpendicular with the floor and your arm extended toward the ceiling. Push your hips up to feel your obliques contract. Hold that position for two seconds before returning to starting position. Alternate side rotations.

3. Body weight Squats: Stand with your feet hip width apart, toes pointed forward, abs drawn in, and neutral spinal alignment. Crouch down like you were going to sit in a chair, keeping your back straight. When your knees are bent to 90 degrees, push up through your heels and back to standing position while contracting your quads and glutes. For variety, stand with your feet together or stand with your legs spread wide and toes pointed outward. You can also do these on one leg.

4. Static lunges: Stand with a staggered stance with feet a little wider than normal step. Kneel down to make sure that both knees are bent at 90 degrees. Stand up, centering your weight evenly between your legs. Keeping your back straight, kneel until your forward leg is bent at 90 degrees (back knee in NOT touching the ground). Push up from your front heel and your back toe to starting position. For variation try with feet a little closer to isolate the quads more, or with feet farther apart to isolate the glutes more.

5. Floor Bridges: There are two variations. One with both feet on the floor and one on one leg. Try with both feet first and if it’s not challenging enough, do them on one leg. Lie on you back with your arms along your sides, palms down, knees flexed, feet flat on the ground. Draw your abs in, push up through your heels to raise your buttox toward the ceiling. Contract your glutes and hold the up position for two seconds before slowly lowering to starting position.

5. Crunches: All varieties… regular, oblique, reverse, leg raises, bicycle crunches… you can do most core exercises without equipment. Just remember to draw your belly button in towards your spine to activate the deep fibers of your core muscles.

6. Stair walk: if you have stairs, take them two steps at a time. This will get your heart rate up and strengthen your legs.

7. Jumping Jacks: Just another classic way to sneak in some cardio training. Try sets of 20-50 jacks.

8. Running in place with high knees: while jogging in place, bring your knees up as high as you can (above your belly button). This will work your hip flexors as will as core.

9. Locate the archived fitness video and do come aerobics!!

Think body weight exercises. There are numerous ones not mentioned above that can be done in place of the gym.

Another thing to consider is nutrition. If you are stuck at home, in a hotel… or any confined space, your steps will be limited. In other words you will not expend as much energy as you would normally. This means that you do not need to intake as much energy (food) as you normally would. A good estimation of maintenance calories on a snow day is about 150- 200 less than a normal day.

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FIT FACTS - TYPE 2 DIABETES

December 15, 2006 by erin.

Click here to view a link to an article published by the American Council on Exercise explaining about type two diabetes… what causes it, what it is and how to combat it with exercise and diet. I think it’s a GREAT (and short) article full of valuable information. Please click on the link above and gain some useful knowledge about this terrible disease.

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Holiday Gingerbread Cookies

December 11, 2006 by erin.

2 ½ cups all-purpose flour
1 ½ tsp ground ginger
1 tsp ground cinnamon
1 tsp baking soda
½ tsp allspice
¼ tsp salt
½ cup reduced- calorie margarine
½ cup packed Splenda Brand Brown Sugar Blend
¼ cup egg substitute
½ cup light molasses

Combine flour, ginger, cinnamon, baking soda, allspice and salt and set aside. Combine margarine and brown sugar blend and cream by hand. Add egg substitute and molasses and mix well. Gradually add dry ingredients and mix until well blended. Divide into four portions, cover and chill for 3 hours.

Preheat oven to 350 degrees. Spray a baking sheet with nonstick cooking spray. On a floured surface, roll dough to 1/8” thickness. Keep remaining dough refrigerated until ready to use.

Dip cookie cutter in flour and cut cookies. Place on baking sheet about one inch apart. Bake 7-8 minutes.

Makes 30 cookies
Serving size: 1 cookie

Nutritional value per serving: 79.5 cal; 2g fat; 14 carbs

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