“I used to be 2 inches taller & 20 pounds thinner…”

Working at client health screening, I ran into a guy I knew many years ago…he was always a super tall and kind of skinny guy. He could eat like there was no tomorrow! He played high school and college ball, and was just an active, fun and kind guy to hang out with – you know the type.

Well, he approached me after the education program for his company and theoretically “put up his dukes” about the ‘physical report’ he received from the screening with regards to his weight.

I guess he may have thought that I would see him the same as I did all those years ago.

“This report says I am “overweight” (he smiled, although he was very serious)?! Look at me, I am in great shape!”

So I did take an honest, clinical look at him (I don’t care to ‘judge’ so I only do this when put on the spot – Not too  far off track but an obvious “beer belly”…holding extra weight around the middle.)

I smiled and said, “You were always tall and thin, but over time our metabolisms do change. You are not obese by any means, that
is not what the ‘overweight’ category is about. Let me ask you something, do you exercise regularly anymore?” (He shook his head no and gave a sideways smile like he knew what was coming)…”Could you stand to lose about 12-15 pounds because that would clearly drop you into the “low risk” or “normal weight” category?” He slugged me on the shoulder and said, “Yeah, I could… You’re right.”

Just for the record, being right is not the point! This guy had just sat through an educational program about weight and health risks, he is smart; yet, he still approached me take up the “BMI fight” which is not uncommon.

As we get older, not many of us want to admit that we have changed. Showing how time changes our bodies if we don’t work, at least a little bit, to keep controllable health risks in check is what health coaching in forward motion is all about!  So, check your BMI and remember each digit is just 6 pounds!  You have to work on it!Time changes physical appearance, so actually check your current height and weight before looking to calculate your risk .You wouldn’t believe how many people think they are 2 inches taller and 20 pounds thinner than they actually are because they haven’t checked since high school..

What would it take to move into a lower risk weight range? 6, 12, 18pounds? Just attack it one BMI digit at a time! You can!

Remember, muscle burns fat. Click Here! 

Lowering your cholesterol with these product swaps!

Yum!How about an opportunity to try something new at the dinner table? Many people begin with nutrition when they are putting better practices into place. I encourage a cholesterol
free diet or as low in added cholesterol as you can get! Less than 50mg of dietary cholesterol daily is considered ideal, so make little changes to simply drop your added cholesterol daily using a swap product like Quorn. In my house this is not a “religion”, so if we are at a party or out somewhere that does not have cholesterol free alternatives, we use the “less is more rule” and go with the flow. Focusing on plant based menu options with variety is not that hard to do, and since I have done enough research and product tasting, you don’t have to do anything but buy the best swaps you can find! These great alternatives are in the grocery stores now mostly found in the “organic” frozen section.

Quorn products are fabulous!
My kids like them (crazy, surprise!),
and I love to eat and cook with them. These are meatless and soy-free products
that are easy substitutes for meat in many family dinner recipes like tacos,
chili, casseroles and soups! The products are made from a plant based protein called
mycoprotein which is cholesterol-free, high in fiber and low in calories and sodium, plus it has all the amino acids an adult needs daily! Quorn products are prepared the same way as ground beef, chicken or turkey in many of your favorite recipes. Simple swap.

I cook like many busy people I know, fast and easy! So many of you know this type of preparation is born out of necessity for quick, nutritious family meals
due to the busy lives we are all leading. I try to make it a point to have a hot,
wholesome, nutritious meal on the stove at least 5-6 nights each week. It’s
easier for me to be a quick cook, a better use of my time then traveling and sitting in fast food lines, and obviously a better choice than those type of options anyway. My stock pot gets good use, and I feel good that I can put some awesome food on the table
with typical planning and shopping methods most days of the week. Great products like Quorn make this much easier!

The Chili Recipe pictured above & other good product suggestions:

Quorn Meatless crumbles, saute with ½ onion in 2 tbs. of olive oil

Add your favorite chili “packet” with extra red pepper flakes, cayenne pepper and cup of
water Stir in Del Monte Diced Zesty Chili (1 can) tomatoes and 1 can regular store brand diced tomatoes

Stir in Bush’s Chili Beans (mild or hot, depends on your taste)

1-2 cups frozen corn (depends what you like)

Saute 15 minutes

Serve with jalapeno slices & fresh chopped cilantro

I serve this over Barilla Whole Grain Pasta with Veggie Crumble Cheddar (also available in the organic refrigerated section of the store). An additional fabulous side,
Marie Callender’s Original Cornbread! Typically I avoid Marie Callender foods, they are filled with fat and preservatives, but this one is good…just look at the ingredients.

Eat well tonight!!

 

New Page

In the spirit of forward motion and the desire to “open the door” for discussion of health risks, there has been a new page added to this blog about Body Weight. You will find information about Body Mass and Body Composition on this page. Beginning to understand the spirit of wellness in forward motion, there is a need to embrace the lifestyle health risks associated with higher body weight.  It is a very touchy subject to many people, but I often find that understanding our lifestyles will help us “own” the risks associated with them. Too much weight is directly linked as a major health risk associated with coronary diseases like Atherosclerosis and Type 2 Diabetes. We cannot help our age or our gender as risks, but we can control our lifestyle diet and activity levels so that these diseases do not have “early onset” symptoms.

We can break the barrier of embarrassment about weight through education as it relates to the risks and empowering others to regain control!

Water: Every living being on earth needs it!

Water improves your overall health by cleansing your body from waste and toxins all the time. Enough water in your system daily
will improve
the absorption of vitamins and nutrients from food which in turn aids digestion and increases your energy levels. Cleansing your internal organs with water helps prevent certain cancers caused by poor diet and inactivity; it also thins blood naturally which improves your circulation and lowers health risks associated
with high blood pressure and coronary heart disease. Water is your best friend for weight maintenance or loss.

 

Drinking enough water daily will speed up your metabolism
to burn more calories during and after any workout. Your body needs to
metabolize stored fat into energy which slows considerably when you are even
mildly dehydrated; therefore, you are working against yourself by not giving
your body good amounts of water to use. (Don’t do that!) Water lubricates muscle fibers and adds  “definition” when you’re talking about muscle tone! Oh yeah!

Water improves your skin, the largest organ! Water helps to
prevent sagging skin caused by aging and weight loss. Water plumps the skin
cells, giving you a younger and healthier look. Also, during times
of weight loss, your body will be trying to get rid of a lot of waste because of
stored fat, so giving your body enough water simply helps flush all of that out.
(No pun intended, but honestly, not a bad graphic.)

General rules to follow:  Drink at least 8 “glasses” per day– based on an 8 oz glass, for a total ½ gallon of water each day. Start there and build your water consumption, for example: I work out with moderate intensity at least 30 minutes each day and drink about 1 gallon everyday. (I know, crazy right, but honestly, I feel blah if I don’t have enough water, & I crave more sweets probably because I am looking for energy.)  Your amount may change depending on your medical condition and medication, so ask your doctor for specifics as needed especially if you have kidney or liver issues.

Overweight? Drink 1 glass extra per day for every 20 pounds over “normal weight” because the extra weight creates extra metabolic demand. And when you are working out, you should add 1 glass for every 20 minutes of the workout routine.

Do not count sodas and coffee as part of your daily liquid consumption. Sugary drinks and caffeine, even diet drinks without sugar, are dehydrators and
are not quality liquids! The 8 or more glasses of water daily should come in
addition to other beverages you’re already drinking. You will likely not crave much of anything else once you begin drinking water!

Eating a diet rich in vegetables and fruit means you are already consuming water through your diet…that’s good, so pat yourself on the back! Check out this great link for more information: Water Content of Fruits and Vegetables provided by the University of Kentucky research.

Water has many advantages over the other goods you consume daily
when you are examining your current lifestyle eating habits. Don’t
underestimate its benefits! Consuming enough water will prevent you from getting
dehydrated which will help your body by not storing unwanted fat. Awesome, right? You may also lower your blood pressure immediately once you become properly hydrated…it’s so good for you!

When you become dehydrated, your body goes into a survival mode
and begins to store any water it gets in all kinds of places that actually look
like unsightly bulges, sort of like a camel’s hump. Yikes. So, consistently drinking enough water, your body will get the idea that it doesn’t need to store it, that’s
good
. At first you might find yourself heading to the restroom more often;
however, as your body begins “using” the new natural hydration level, those
trips will slow down.

One more advantage, if you or someone you love (spouse, kids or
aging parents) is suffering from headaches, random stomach aches, dry skin,
dizziness, or constipation simply try adding more water everyday because these
are signs of dehydration, which can be chronic and disruptive. (Link at bottom of page for more information.) Think about this- for nearly any hospital stay you’re hooked up to a saline-drip IV, the medical community must know something they’re not communicating effectively. Hydration eliminates many issues & speeds recovery of the rest!

How to get enough-Quick Tips: (so easy)

1. First thing each day fill a mug full of water and drink it. Viola, 8-10oz and you have barely opened your eyes! If you notice this new habit makes you feel better than your first cup o’java let me know, I know it helps me!

2. At the store, pick up a small pack of water bottles to keep in the car (this works most of the year, I wouldn’t recommend this habit in the summer though, the inside car temperature gets too hot for this to be refreshing).

3. Keep a cup specifically for water at your desk or work
station.  Make a pact with you that looking at it means it’s time to fill up!

4. At home: Through the door water on your refrigerator? Use it! Set some cups each facet in the house at all times, I bet your water consumption doubles!! We keep a sharpie and disposable “cups” near the water dispenser in the kitchen; this cuts down on the stack of cups piling up in the sink and makes for easy tracking of consumption. It’s a family game – write Name, Day of the Week and Tally Mark for each fill up!

Put this great habit into your lifestyle and be sure to check the mirror for progress. Notice the difference in your skin as wrinkles will begin disappearing; your hands will be less itchy and your tummy won’t be as round! So simple, so true. (also check out Healthy Nutrition)

Dehydration Symptoms can range from mild to severe, the Mayo Clinic offers an in
depth look at these symptoms and may be very helpful for those suffering on a
daily basis.

Take care to be well

In the pursuit of Wellness, there is the understanding that every person has stories that make up their core being and create their total wellness picture. Health and Wellness are often used together, but more often separated because “health” seems to be a
word that everyone can identify with medically, while “wellness” just simply
seems vague. A lot of “health” information points to negative physical conditions
of the body and does not make the direct connection to the overall wellness
conditions your life. True Wellness looks at the whole picture, bringing into
consideration each aspect that forms your lifestyle: body, mind, spirit and
environment.

The current push of Wellness is to ignite a sense of personal “health” responsibility towards physical fitness because lifestyle diseases are popping up in
epidemic proportions across the country. Healthy amounts of physical activity
and proper nutrition are fundamental to your healthy body and help avoid lifestyle
related diseases like Type 2 Diabetes and other Coronary Health Diseases. Understanding that when your body is maintained in good health, your mind and spirit are free to grow and be positive while spilling over into good changes for every part of your life, that is the driving energy of In Forward Motion.

Positive choices for continued good health create your wellness in forward motion.

Writing on the Wall

When I figure out how to add a picture to the blog (remember this is new to me) then I’ll show you my daughter’s room.  She is an artist in every sense of the word: emotional, sensitive, generous, talented, inspiring, humours and messy!

Anyway, I made my way in there this morning and began reading her walls, I do this because I really do think she’s inspiring. Yep, she writes and draws on the walls …don’t worry, it’s white chalk & if that’s the worst thing she does then I am lucky. Anyway, I noticed that so many of her quotes dealt with speaking up, out or being heard, and I thought, “Ok, pretty typical of a 16 year old kid.” Then I pulled up some inspiring quotes about listening that I thought she could reflect on and left them smack on her computer. I also think this applies here, in a blog, as it does in a coaching session. Listening is such a powerful tool, and even though I do talk a lot, I try to be a great listener.

“The most basic of all human needs is the need to understand and be understood.
The best way to understand people is to listen to them.”  Ralph Nichols

He knew that listening is an art. So often we listen then want to jump in and share our experience too. It is connection and it helps lighten the load or brighten the moment. So, jump in, speak up or just listen…it’s all good.

How to post FYI: Click on the blue button below that says “leave a reply” or the one on each page that looks like a cartoon speaking balloon if you feel so moved to make a  comment or share a story or question an opinion. Just put your name as you want it to appear on the form or leave it blank & fill in an email. Your comment will be filtered first then published, no last names please.  In Forward Motion doesn’t spam or sell the email list- ever. So Share or just Listen and Connect!

Boom 10 Challenge

So five minutes of meditation feels great and has you rejuvenated? Keep it up! Focusing on healthier habits for yourself is important. How great would it be to find time in your day that produces a more active lifestyle without having to block out a “portion” of your day for a full on work out?

The Boom 10 Challenge is about looking for & sharing the moments that help you stay active throughout the day so that others can try it too.

Once I was coaching a truck driver who wanted to fight every healthy lifestyle suggestion known to man! Overweight, a smoker, diabetic, frustrated and unhappy, I was eager to help him find change. I listened to his complaints and excuses, kept coaching in forward motion for a healthy habit goal he would try. Finally, he sternly said to me, “I am not allowed to leave my truck unattended once I sign in to it.” Not exactly sure how that works – restroom breaks, labor laws and all,  I suggested that he simply walk around the ‘rig’ 10 times before even getting in to it everyday he works. “Would that be an unreasonable goal to set for yourself?” I asked. After some silence, he said, “Well, I guess I could do that. Yep, that would be an ok goal to set for myself.” Within 6 months he had lost 45 pounds and was not only walking around his truck, but walking after he got home, playing football with his son and enjoying a new sense of well being. He even admitted changes in his sleeping habits and his mood towards work. Over time his doctor had seen opportunity for less medication, and this guy was feeling more in control of his health and consequentially, his life. It’s so cool to be a facilitator to change in forward motion, now it’s your turn. Boom 10 and share!

 

 

 

Balance & be glad

Just step outside and feel the warmth of the sun on your face! Stir that Vitamin D, feel the fresh air, take a deep breath and just be glad! It is so important to relax and enjoy your life daily. Set a new goal: spend 5 minutes everyday focusing on the ‘simple you.’ Put your feet up, flip through a magazine or just close your eyes…it’s just 5 minutes of commitment to yourself.

A sense of calm and balance is important to vitality, resilience and a good sense of humor.

Close your eyes, take a deep breath, drop your shoulders then your jaw, feel the strain just flow out of you – Try it RIGHT NOW!   It really feels good, to feel good, doesn’t it?

A healthy life has balance, sometimes we forget to maintain our balance, & we feel stress, anxiety, frustration and general grumpiness. When we remember to give ourselves a break from all the chaos of daily life, we generally have a calmer sense of well-being and are in turn better balanced. This is what I call a great wellness practice that is good for your overall health!

Click here more meditation information from the Mayo Clinic.

 

I need new windows!

Drafty, old windows…served their purpose at one time. Guessing they’re original to our 100+ year old house…it’s time for change, so we’re shopping.

A window company owner who came a calling on me said, “My business partner and I believe that we are simply stewards of this company, we are both faith centered.  The company has been entrusted to us, and we are gifted with clients and contractors to care for and understand in order to grow and prosper.”

I really like this thought (even though he was overpriced) because it applies to our overall wellness so seamlessly…we are all stewards of our own lives! We have been given a gift that takes work and careful attention, but in the end, it is not ours to ‘own’- simply ours to care for and make good choices about..health & lives.

Honest to God, this reflection simply came to me my junior year in college.  “I am merely the steward of this gift from God who lives through me,”  and so I began working out regularly the very next day. I felt this statement deeply then and have tried to live it since; we all have pit falls for sure, but mostly, I work hard to take personal responsibility for my own health. No blame, no regret, just as much positive attention as I can muster up!  It’s the journey of working toward taking responsibility. All kinds of  “things” happen, but you have to be committed to taking the steps towards change for you.

Cheesy Analogy: Let the light in and keep the elements out- do your best to educate yourself and practice positive change in forward motion. –Thanks window guy!

Three spiritual books that changed my life then and I still reflect on now:

WithOpen Hands  Henri J. M. Nouwen

 Holy Sweat Tim Hansel

 Love Leo Buscagulia

Is What It Is…

Sometimes I just feel stuck in the middle, I think everybody does once in a while. In Forward Motion is a personal journey from being stuck in the middle between standing up and moving on. Having used this phrase more often than any others except for ‘I love you’ and ‘Count your blessings’ as I always say to my kids, I believe in its power. Because of who I am and all that I have experienced, I believe that good things come from every situation. When you are moving in forward motion, you are progressing towards better things to come, clearing the path for understanding and action. There are always challenges, hurdles on the track-sometimes you leap over them, sometimes you stumble upon them; but remaining in forward motion, you have to get up (at some point) and simply move on…there are always going to be more tracks to take, hurdles to jump and falls to stand up from… Each day is an opportunity to stand up and move on! Whether you are trying to manage a health issue, lose weight, lower your cholesterol, keep your blood pressure or blood sugar in check or take on less controllable life pieces like family and employment issues- these are all part of living in forward motion, they are intregal parts of overall wellness. Thoughts…?