Hello friends,
Happy New Year and welcome to the
first Joyinmovement newsletter of 2008!
first Joyinmovement newsletter of 2008!
The longer I live, the more I realize the impact of
attitude on life. Attitude, to me, is more important than facts. It is
more important than the past, than education, money or circumstances. It
is more important than giftedness or skill. And the remarkable thing is
that we have a choice each and every day regarding the attitude we will
embrace for that day. I am convinced that life is 10% what happens to
me and 90% how I react to it. We are in charge of our attitudes!
attitude on life. Attitude, to me, is more important than facts. It is
more important than the past, than education, money or circumstances. It
is more important than giftedness or skill. And the remarkable thing is
that we have a choice each and every day regarding the attitude we will
embrace for that day. I am convinced that life is 10% what happens to
me and 90% how I react to it. We are in charge of our attitudes!
In continuing my “going back to basics” theme from
2007, I find there are two “basics” that aid me in keeping my attitude
healthy—getting enough good quality sleep and some basic nutritional
ideas. This month I will talk about both of these. Let’s look at sleep
first.
2007, I find there are two “basics” that aid me in keeping my attitude
healthy—getting enough good quality sleep and some basic nutritional
ideas. This month I will talk about both of these. Let’s look at sleep
first.
Often times, because of all the things we make
commitments to, we get less and less sleep. Studies that I read
consistently show that adults are getting less and less sleep (and more
and more obese). There are hormonal relationships between the amount of
sleep you get and getting fat. Have you ever noticed when you don’t get
enough sleep you get hungry for the “worst” kinds of foods?
commitments to, we get less and less sleep. Studies that I read
consistently show that adults are getting less and less sleep (and more
and more obese). There are hormonal relationships between the amount of
sleep you get and getting fat. Have you ever noticed when you don’t get
enough sleep you get hungry for the “worst” kinds of foods?
Your body’s ability to metabolize carbohydrates is
impaired by a lack of sleep, so your blood sugar levels elevate. This
affects insulin, which ultimately will lead your body to store fat
rather than use it for energy. Even the best nutritional plan will be
for naught if sabotaged by a lack of sleep. Sleep is an often overlooked
element in a healthy lifestyle. Proper training and nutrition are still
the building blocks of good health and fitness, but sleep provides the
foundation.
impaired by a lack of sleep, so your blood sugar levels elevate. This
affects insulin, which ultimately will lead your body to store fat
rather than use it for energy. Even the best nutritional plan will be
for naught if sabotaged by a lack of sleep. Sleep is an often overlooked
element in a healthy lifestyle. Proper training and nutrition are still
the building blocks of good health and fitness, but sleep provides the
foundation.
And don’t forget to consider the quality of your
sleep. Are your bed, pillow and sleep environment conducive to getting a
good night’s sleep? If you have an interest in Feng Shui, apply the
principles in your bedroom. It is a great tool for creating a restful
environment. I had a housemate years ago when I was in college who
allowed her 3 cats to sleep not only on her bed, but on her chest. She
always had clogged sinuses and complained constantly of feeling like she
never got a good night’s sleep……DUH??? And what are your pre-sleep
rituals? Television, reading, a hot bath, computer time? Notice how
the time you spend prior to your sleep time affects you.
sleep. Are your bed, pillow and sleep environment conducive to getting a
good night’s sleep? If you have an interest in Feng Shui, apply the
principles in your bedroom. It is a great tool for creating a restful
environment. I had a housemate years ago when I was in college who
allowed her 3 cats to sleep not only on her bed, but on her chest. She
always had clogged sinuses and complained constantly of feeling like she
never got a good night’s sleep……DUH??? And what are your pre-sleep
rituals? Television, reading, a hot bath, computer time? Notice how
the time you spend prior to your sleep time affects you.
The other lifestyle basic that will make it easier
to adopt a healthy attitude is nutrition. All of us recognize, I
believe, how what and when we eat affects us. I believe more and more
that my body is a vessel on loan! My attitude about nutrition is to “eat
to live” so that I can foster my best self and continue to serve and
enjoy my life. Am I perfect? Hardly…..like all of you I am a work in
progress. However, I do believe that you can’t enjoy yourself if you
don’t feel good, and nutrition goes a long way in helping us feel good.
to adopt a healthy attitude is nutrition. All of us recognize, I
believe, how what and when we eat affects us. I believe more and more
that my body is a vessel on loan! My attitude about nutrition is to “eat
to live” so that I can foster my best self and continue to serve and
enjoy my life. Am I perfect? Hardly…..like all of you I am a work in
progress. However, I do believe that you can’t enjoy yourself if you
don’t feel good, and nutrition goes a long way in helping us feel good.
So in the spirit of one of my favorite new
expressions “a moment on the lips, forever on the hips!” let’s have some
fun going over some basics.
expressions “a moment on the lips, forever on the hips!” let’s have some
fun going over some basics.
One size does NOT
fit all when it comes to nutrition, and there are differences between
the sexes as well. However, if you are carrying extra weight around,
feeling lethargic or have low energy you are not making good nutritional
choices. Food is meant to fuel you and keep your energy steady
throughout the day. I find that people tend to overestimate the amount
they move and underestimate the amount they consume. It’s an eye opening
exercise to, for a few days, chart what you ACTUALLY eat. Try it and
see what you think. And also, I recognize that some of you reading this
nourish yourselves according to certain frameworks like being a raw
foodist, vegetarian or eating according to your Ayurvedic doshas. I
still think there is benefit for you as well in these basic ideas so
please read on!
fit all when it comes to nutrition, and there are differences between
the sexes as well. However, if you are carrying extra weight around,
feeling lethargic or have low energy you are not making good nutritional
choices. Food is meant to fuel you and keep your energy steady
throughout the day. I find that people tend to overestimate the amount
they move and underestimate the amount they consume. It’s an eye opening
exercise to, for a few days, chart what you ACTUALLY eat. Try it and
see what you think. And also, I recognize that some of you reading this
nourish yourselves according to certain frameworks like being a raw
foodist, vegetarian or eating according to your Ayurvedic doshas. I
still think there is benefit for you as well in these basic ideas so
please read on!
The first step is to make better food choices. Not
count calories or focus on food group percentages but simply start
making better choices. I think we all know to some extent what that
would mean: whole fresh foods and fruits and vegetables. Keep it simple
and keep it clean and unprocessed. Cook for yourself rather than eat on
the go all the time. Actually sit down when you eat, undistracted from
the TV or other forms of media. And chew your food. I am a very slow
eater and while it can drive some people nuts, others have told me when
they pace themselves to my eating pace they digest their meal better.
count calories or focus on food group percentages but simply start
making better choices. I think we all know to some extent what that
would mean: whole fresh foods and fruits and vegetables. Keep it simple
and keep it clean and unprocessed. Cook for yourself rather than eat on
the go all the time. Actually sit down when you eat, undistracted from
the TV or other forms of media. And chew your food. I am a very slow
eater and while it can drive some people nuts, others have told me when
they pace themselves to my eating pace they digest their meal better.
Eating breakfast is a good idea and usually within
two hours of waking up is a good time frame. Break your fast with
healthy choices. Also, eating throughout the day is important. This
keeps your blood sugar levels in check. You will become aware of your
own body’s signals asking to be fed. It can be dangerous to let your
blood sugar levels get so low that you feel jittery and ready to bite
the head off of the next person who speaks to you. We have all felt this
at times.
two hours of waking up is a good time frame. Break your fast with
healthy choices. Also, eating throughout the day is important. This
keeps your blood sugar levels in check. You will become aware of your
own body’s signals asking to be fed. It can be dangerous to let your
blood sugar levels get so low that you feel jittery and ready to bite
the head off of the next person who speaks to you. We have all felt this
at times.
If you feel you are making good food choices and are
still overweight, lethargic and have low energy, then the next step is
to look at your macronutrient choices. Carbohydrates, proteins and fats
are the big three. You are not necessarily WHAT you eat but rather what
you DO with what you eat!
still overweight, lethargic and have low energy, then the next step is
to look at your macronutrient choices. Carbohydrates, proteins and fats
are the big three. You are not necessarily WHAT you eat but rather what
you DO with what you eat!
Carbohydrates are the tricky ones here. You either
use them or you wear them! Stick to vegetables, fruits, and healthy
grains. Everyone has a different tolerance for carbs based on many
different factors. Learn your tolerance level and honor it! Stop longing
for your best friend’s level of carb tolerance—get real with your own
and work with it to produce the energy and body that will serve you
best.
use them or you wear them! Stick to vegetables, fruits, and healthy
grains. Everyone has a different tolerance for carbs based on many
different factors. Learn your tolerance level and honor it! Stop longing
for your best friend’s level of carb tolerance—get real with your own
and work with it to produce the energy and body that will serve you
best.
I find that women in particular don’t eat enough
protein. Your body needs adequate protein for all kinds of repair and
bodily functions. There are complete sources of protein (amino acid
wise) and incomplete sources—use them both. Meats, fish, eggs, low fat
dairy products are all sources of complete proteins. Those of you who
are still egg and cholesterol phobic—please do your research and
rethink eating eggs!
protein. Your body needs adequate protein for all kinds of repair and
bodily functions. There are complete sources of protein (amino acid
wise) and incomplete sources—use them both. Meats, fish, eggs, low fat
dairy products are all sources of complete proteins. Those of you who
are still egg and cholesterol phobic—please do your research and
rethink eating eggs!
Focus on good quality fats. Avoid trans fats and
hydrogenated oil. I receive many questions about nuts, so for those of
you “going nuts” trying to figure out which ones to eat here’s a short
list of some nuts and their benefits:
hydrogenated oil. I receive many questions about nuts, so for those of
you “going nuts” trying to figure out which ones to eat here’s a short
list of some nuts and their benefits:
*almonds-packed with protein, fiber, calcium, iron
and vitamin E.
and vitamin E.
*hazelnuts-high ratio of good fat to bad, and
packed with the vitamin folate.
packed with the vitamin folate.
*peanuts-they are actually
legumes and provide more protein than tree nuts.
legumes and provide more protein than tree nuts.
*pecans-high monounsaturated level helps them fight high
cholesterol.
cholesterol.
*pistachios-great source of potassium
*walnuts-abundant
in polyunsaturated fat.
in polyunsaturated fat.
Eat an assortment of
nuts daily, up to a few ounces a day would be fine, and to keep them
from getting rancid store them well sealed in dark places.
nuts daily, up to a few ounces a day would be fine, and to keep them
from getting rancid store them well sealed in dark places.
Throughout the day focus on protein, veggies/fruit,
healthy fats and starchy carbs in accordance to your ability to tolerate
them and utilize them. Eat all three macronutrients together as they
have a synergistic effect on energy and digestion.
healthy fats and starchy carbs in accordance to your ability to tolerate
them and utilize them. Eat all three macronutrients together as they
have a synergistic effect on energy and digestion.
Beverages present an interesting category. I am
going to cover caffeine in depth in a newsletter later this
year—suffice it to say I have never ever heard even one single person
say, “Hey, it’s 4 pm. I feel awful. I haven’t had my brussel sprouts yet
today.” That’s why caffeine deserves its own newsletter!
going to cover caffeine in depth in a newsletter later this
year—suffice it to say I have never ever heard even one single person
say, “Hey, it’s 4 pm. I feel awful. I haven’t had my brussel sprouts yet
today.” That’s why caffeine deserves its own newsletter!
I’d suggest staying away from fruit juices; they are
usually highly processed and lacking in fiber. And avoid all those
other calorie containing beverages as well; better to take your calories
in as food. Drink water based beverages, herbal teas, and green teas.
If your urine is clear you are taking in enough water. If it is yellow
drink more water.
usually highly processed and lacking in fiber. And avoid all those
other calorie containing beverages as well; better to take your calories
in as food. Drink water based beverages, herbal teas, and green teas.
If your urine is clear you are taking in enough water. If it is yellow
drink more water.
The first step is making better food choices. Then,
if necessary, structure your own nutritional plan paying attention to
the macronutrients. This will take you a long way, making your 2008 a
year full of energy and health. Getting an adequate, high quality amount
of sleep as well will give you the combination that is bound to support
whatever movement goals you have set for 2008…….
if necessary, structure your own nutritional plan paying attention to
the macronutrients. This will take you a long way, making your 2008 a
year full of energy and health. Getting an adequate, high quality amount
of sleep as well will give you the combination that is bound to support
whatever movement goals you have set for 2008…….
Be sure to join me next month as I will be writing a
very special newsletter: an interview with my Yoga teacher Mark
Horner!
very special newsletter: an interview with my Yoga teacher Mark
Horner!
So my friends, keep your attitude from
becoming a BADtitude by employing what I have mentioned in this
newsletter, and as always thank you for your encouragement and support
and for making 2007 a year filled with joy and laughter for me.
becoming a BADtitude by employing what I have mentioned in this
newsletter, and as always thank you for your encouragement and support
and for making 2007 a year filled with joy and laughter for me.
Happy trails,
shelli
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