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Allow me to introduce myself: I am Lucy Buckner, a
fellow Deercreek resident with a background in health
and fitness. Starting this month, I will be providing
health and wellness tips on the Deercreek website for
your benefit. Future topics will include nutrition,
exercise, weight management, stress and energy. As Jim
Rohn said, “Take care of your body. It is the only place
you have to live”. May you and your family enjoy good
health and vitality throughout the coming year.
January 2012
Resolutions with Results
- January offers a chance for a fresh start, and a
time when most of us make resolutions. Studies show
that two-thirds of New Year's resolutions are
abandoned by St. Patrick's Day. This doesn’t
have to happen to you! Here are some tips for
setting and achieving your goals for the year ahead.
- Make sure your goal is important you to (looking
good for a reunion will only motivate you for so
long, versus a long term health goal such as having
the energy to play with your children which is more
far reaching and meaningful).
- Solicit support from family and friends- let
them support you on your journey.
- Write out a personal vision for yourself or a
helpful affirmation/reminder and post it somewhere
visible for results.
- Write down and review your goals often. Not only
will writing reinforce a promise to yourself, it
will clarify your thinking as to what exactly you
want to change. Tracking your progress can provide
motivation, something as simple as a wall calendar
can work beautifully.
- Consider what you are giving up and make an
effort to replace those lost needs with something
that will bring you pleasure. If you are
choosing to stop a nightly ice cream habit, what can
you do for enjoyment that will keep you on track?
- Resolve to stick to your new behavior for at
least thirty days. Less than this and you are likely
to fall back into old habits. Three to four weeks is
all it takes to condition a new habit.
- Create changes that can become a lifestyle.
For example if you vow to lose 10 pounds, a short
term extreme diet is not something you will enjoy,
nor will it be easy to maintain. Instead,
identify small changes that you can live with, such
as replacing 2 slices of bread in a sandwich with
one slice open face style- you still get to enjoy
the bread but are simply implementing portion
control. Instead of telling yourself you can
never have dessert again, set up a special outing
1-2 times a month and go out for a treat. With
this strategy you remove temptation, and you can
look forward to your special indulgence.
- Having a setback is part of being human, what I
like to call trial and correction. What lessons can
you learn from the experience? For example, if you
keep turning off your alarm which prevents you from
getting to the gym, do you need to go to bed an hour
earlier? Set up your environment for success.
By putting your gym clothes out the night before,
you will reinforce your commitment to better health
when you go to sleep, setting you up for greater
success in the morning.
- Think baby steps- small consistent steps are far
more effective than occasional big steps.
Think of something you can do every day to propel
you forward. The little things add up!
- Finally, practice “progress not perfection”! If
your goal is to walk for 45 minutes but you can only
squeeze in 15, instead of saying “why bother, I
failed”; say “15 minutes is better than nothing!”
Find ways to celebrate even the smallest
accomplishment.
November 2011
Staying Healthy On the Road
As the holiday season approaches, more people find
themselves traveling which can make it hard to maintain
a healthy routine. Whether you travel for business or
pleasure, there are steps you can take to stay healthy
when far from home.
On the ground:
I can recall more than once heading to a hotel that
boasted a full service exercise room, only to discover a
sad looking treadmill and wobbly bike. It was even
worse when there were 3 or 4 people ahead of me waiting
to use the limited equipment. Because I did not
have a “plan B” I ended up skipping the workout
entirely, which led to more stress and less healthy
eating.
If you are staying at a hotel find out ahead of time
if they have a “real” fitness center on site including
how many pieces of equipment are available. If the
exercise room is limited, pack a few resistance bands
and a DVD for your own in-room workout. Some
hotels chains now offer equipment that can be brought to
your room at no charge. If the weather is conducive,
consider a walk or run on a local jogging trail or
nearby park. The front desk should be able to
provide you with a map of local routes. I have also
discovered that some hotels will provide a free week
long pass to a local gym, but this information is not
advertised unless you ask, so don’t hesitate to request
it!!
Breakfast is an important way to get on the right
track for a day of energy and healthy eating. I have
learned to stay away from the “complimentary breakfast
buffet” that is available at many hotels. These
buffets typically provide a huge array of starchy and
sweet foods such as high sugar cereals, breakfast
pastries, muffins and doughnuts. When I have opted
for the “healthiest” option at these buffets I have
later regretted my decision, as it can lead to low
energy and craving unhealthy foods all day long.
You don’t have to be stuck with a sugar laden buffet!
I always call the hotel ahead of time to confirm that
there is a fridge in the room. If the hotel
doesn’t automatically supply a fridge, all you have to
do is request one (they must keep some on hand for those
guests who need to refrigerate medications). This is a
great way to keep healthy food on hand so you are
prepared.
In the air:
Airlines rarely offer in-flight food anymore, so you
are best off with a plan. If you look carefully at
the airport food choices you can typically find fruit,
yogurt, healthy sandwiches and salads, which you can
bring on board the plane. Raw nuts, cut up
vegetables and individually wrapped string cheese are
also good options. When flights are cancelled or
delayed it is easy to get cranky and stressed, which
makes it tempting to opt for the yummy snack foods that
smell so good….. this is where having a plan is helpful.
On the road:
If you are traveling by car, you can pack lots of
healthy snack items, using a cooler for anything that
needs to be chilled. Bring plenty of bottled water
to stay hydrated as well. Consider stopping at one
of the rest stations along the way and having a picnic
meal so you can get out of the car and stretch your
legs. If you choose to stop at a chain restaurant, most
have their nutritional statistics posted on line.
By reading the nutritional facts ahead of time you will
be able to make better choices.
Anywhere:
Traveling can be stressful. Don’t forget the
importance of getting adequate rest, taking a high
quality vitamin supplement and finding a few minutes of
quiet time each day for your overall well-being.
If you find yourself straying from your healthy routine,
enjoy your journey and recommit to your healthy habits
when you get home.
October 2011
Taking stock before the stockings are hung
While doing an errand yesterday I noticed Halloween
candy was prominently displayed on one isle and
Christmas decorations lined the next. I wasn’t
ready to see reminders of the holidays, but it got me
thinking about the end of the year and how I want to
feel come December 2011. Before the holiday season
gets fully underway, this is a great time to take to
take stock of your sense of health, well-being and
balance. Curious how this works? Try the exercise
below.
1. Take a blank piece
of paper and draw a large circle
2. Next, draw equally
spaced lines in the circle as if you were cutting a pie,
into 6 or 8 slices
3. Now label each section
with something that is important to your well-being,
such as family, good nutrition, quiet time, finances,
etc. Choose words that are meaningful to you.
4. Once you have
identified each section of your “pie”, consider how rich
or fulfilling that area of your life is today. For
example, perhaps you listed family as an important
component to your well-being, but realize upon
reflection that you have not spent as much time
communicating or being with those you love the most.
This insight can help you see where you want to spend
more of your time, energy and focus in the months ahead.
If you are like most people, some areas of your circle
will be very satisfying and others will jump out as
needing some TLC.
5. Once you have
identified several areas where you would like to
dedicate more attention, make a list of what action
steps you will take to enrich these parts of your life.
Try to be as specific as possible, such as what you will
do, when, where and so forth. Using the family
example from above, it may look something like this: “I
will call mom every Sunday to catch up, I will send one
hand written note each Friday to a close friend and I
will host a family gathering at my home in October.” If
you are like me, it may help to schedule these steps
into a calendar as a reminder of your intentions.
When we are busy our best intentions can disappear from
our minds. When you follow through with these
steps, chances are that at the end of the year you will
feel more fulfilled in this area of your life, which can
lead to greater health and well-being.
Using the steps and examples above, I hope you will
map out your “plan” for greater well-being; think of it
as an early holiday gift for yourself!
Healthy Recipe of the month: Baked Parmesan
Fries (serves 4)
If you love French fries but are looking for a
healthy version that tastes great, give this recipe a
try. Note- be sure to use Yukon gold or red
potatoes for the best consistency.
1 lb Yukon gold or red potatoes,
scrubbed and cut into ½ inch strips
1 tbsp extra virgin olive oil
1-2 tsp seasoning of your choice, such as Italian
seasoning
Sea salt and pepper to taste
¼ cup parmesan cheese
Heat oven to 425. Line a large baking sheet with foil
or use non stick spray. In large bowl, toss potato
wedges with olive oil and seasoning until well coated.
Place potatoes on baking sheet, bake for 15 minutes,
then turn and bake for 5 more minutes (or until golden).
Remove from oven, sprinkle with parmesan cheese, can
serve immediately or at room temperature.
Per 2/3 cup serving: 150 calories. 5 grams fat, 6
grams protein, 1 gram fiber, 20 grams carbohydrates
September 2011
Weight gain and menopause
Like so many women who experience weight gain with
menopause, I was miffed and frustrated when my body
shape began to change, despite a healthy and active
lifestyle.I
have heard from countless women who struggle with many
of the side effects associated with menopause, and their
concern seems to be the same: why am I gaining weight
and unable to lose it?
I know carrying even a few extra pounds can make one
feel uneasy and a little bit “off”.While it may take more vigilance to remove the
extra weight that often accompanies menopause, it is
possible.If
you are ready to feel better, try the following:
Get moving!
We lose muscle mass as we age, so unless we counteract
this trend with strength training and some sort of
cardiovascular exercise, our calorie needs decline.Not only will you feel better from exercise, you
will help to strengthen your bones, which is especially
important you age. Note, if you choose to not exercise
regularly, you will need to cut back on your daily food
intake or you will gain weight.
Eat a nutrient rich diet!
By diet, I do not mean anything severe or restrictive,
but rather nourishing yourself with an abundance of
colorful, whole, real foods.Include lots of fruits, vegetables, whole grains,
heart healthy fats such as nuts, avocado, and olive oil,
and small amounts of lean protein which can be found in
legumes if you wish to minimize or avoid eating animal
protein. There should be room in your diet for small
pleasures too, simply keep an eye on portion size and
the “quality” of your choices.It is far better to have a homemade dessert that
you can truly savor than a processed snack food filled
with chemicals and artificial preservatives.How about a square of high quality dark
chocolate?!!
Get enough sleep!
If you lie awake at night due to fitful sleep or hot
flashes you may want to consider taking natural
melatonin, eliminating caffeine from your diet after mid
morning, and developing a calming night time routine
before bed. Getting adequate sleep (researchers suggest
between 7-8 hours a night) is essential for maintaining
a healthy weight and good health. If your body does not
get enough sleep you are prone to weight gain.
Silence stress!Where might you remove or lower some of the
stress in your life? By doing so you will allow your
body to naturally burn fat for fuel instead of storing
it in places like your abdomen. You may want to do a
quick inventory of your week and see where you can fold
in some calm and rejuvenating activities.
My guess is that none of these “tips” are new to you,
but they can serve as a helpful reminder to see where
you can make some tweaks in your routine. Remember, it is the little things that we do each
day that add up to big victories.
If you vow to adopt these tips consistently, you
should look and feel better.
Clean Eating Recipe: Chocolate Chunk Banana Bread (taken from Clean
Eating Magazine)
If you would like to enjoy a delicious snack or dessert
that is all natural and free from artificial
ingredients, this is a yummy choice. If you stick to the
serving size (the loaf makes 12 slices) you can enjoy
the treat without jeopardizing your health goals.
Ingredients:
- 1 ½ cups whole wheat flour
- 1 ¼ tsp baking powder
- ½ tsp baking soda
- 1 tbsp cinnamon
- 1 tbsp ground flaxseed
- Pinch of sea salt
- 3 ripe bananas, mashed
- 2 egg whites
- ¼ cup unsweetened applesauce
- ½ cup raw honey
- ¼ cup flaxseed oil
- 1/3 cup dark chocolate, chopped
- Preheat oven to 350 degrees.
In a medium bowl combine flour, baking powder,
baking soda, cinnamon, flaxseed and salt.
- In a large bowl with hand mixer beat bananas until
smooth, then add egg whites until combined. Gradually
add in applesauce, honey and flaxseed oil.
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Mix dry ingredients into banana mixture, stir in
chocolate.
- Spray a 9x5 inch loaf pan with cooking spray.
Pour batter into pan and bake 25 minutes or until
browned on top.
Per slice: 180 calories, 6 grams fat, 3 grams fiber, 3
grams protein, 32 grams carbs
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