No Results....Dont WINE About It

If you’re thirsty for wine and knowledge,  get ready for some light-hearted and truthful answers to a sometimes serious subject. Turns out it’s also a major hindrance to women trying to lose weight, or should I say fat!

I am going to pour on the info about your cocktail consumption.

Today I am pouring you an information cocktail. Here is the skinny on everything you need to know in regards to alcohol consumption. After sipping on this "info-tini" you may want to reconsider just how many more you want to pour!

Daily alcohol consumption will slow or stop your results. I use the word daily because as I said in my last article one glass of wine is fine. When you belly up to the bar with that T.G.I.F. attitude THINK BEFORE YOU DRINK more than two drinks. I am referring to any liquor with a greater than 70% proof alcohol rating. Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there's alcohol in your system you won't be burning any body fat. If you have less than three drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, ( three to five)  it might be as long as four days before you're metabolizing fat again.

Drinking also dehydrates you, raises cortisol levels (goodbye muscle tone), raises estrogen levels (hello hips and lower pouch), lowers inhibitions (pizza, chocolate anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not if you're serious about making a major transformation in your health and general appearance.

I know several women who have a few drinks once a week and they've still achieved their goals. They also work three hours per week with a Personal Trainer (okay me!) .  It's only the beginning, now add an olive some dirty juice, and presto! a puffy lower belly. Just how negative the impact is probably depends on your goals, age, activity level, metabolism, and a zillion other things.

If wine with dinner is part of your lifestyle, you might experiment with a glass a day, but that is it!  One glass has been proven to beneficial and not harmful so perfect balance.  Repeat after me - ONE (savor it)!  

 See if you can have a glass of wine a few times a week and still be making progress. If it's really slow going, keep cutting back the number of drinks until you're satisfied with the level of your results. Of course, if you want to radically transform yourself and lose several pounds it's properly best you have less than 4 drinks per week. Men with the "Dunlap" disease get into the gym or better yet hire a" qualified" professional. Ladies go on a tropical vacation, without the tropical drinks, exercise! Sip your drinks make them last, and have two glasses of water between your limited alcoholic beverages or there will be no special date with a little black dress. The truth that is self evident and we all need to understand the damage we are doing to ourselves for many days, just for a few hours of indulgence. Play Smart.

MaryAnn Molloy, ACSM CPT

Optimal Fitness = Energy = Business/Life Success

Optimal Fitness = Energy = Business/Life Success

There are many parallels in business and fitness that apply to achieving goals in any aspect whether business, health or personal.  One of the key components to success is having the energy to accomplish all the activities and tasks that lead to those goals.  Since women are still the primary caretakers of families as well as their careers, it is even more important to maintain a certain level of energy and stamina.
 
One of the best ways to get that needed energy is through exercise within a formal fitness routine.  If you are not functioning with optimal health and running low on energy it can be difficult to best utilize your time without feeling exhausted. Your body and mind need to be invigorated and fit.

There are some key components that work in fitness, business and life skills.  They are flexibility, time management, delegation, accountability and attitude.
Let’s start with flexibility.  As women, this is integral to the juggling act when trying to “plan” your day.  You have to allow for some time to be flexible to changes.   You may or may not have flexibility body wise, but that too is one of the key components to optimal fitness (along with cardiovascular endurance, muscle endurance and strength). 
The counterpart to flexibility is time management.  This of course starts with prioritization and goal setting. You need to make yourself a priority and set goals both professionally and personally. Schedule your fitness workout just as you schedule your children’s appointments and your business clients.  Equal priority to your fitness schedule helps keep you on track.  If it is on the calendar there is less room for excuses or conflicts of time.

Every good manager, business person or mom knows how to delegate. In fitness that may mean delegating the initial set up of a program to a personal trainer.  Do not spend time trying to design your own exercise program.  In order to have an effective program you need the right person or facility. At the least get a baseline fitness assessment so you know where you should begin. Don’t experiment on yourself with exercise

Accountability is also a factor. Whether through a report for work, tracking children’s grades or keeping track of your workouts and progress, accountability is key.  Honor your commitment to yourself and track it somewhere.  That also gives you history of your successes and lapses so you can analyze going forward.

Lastly, attitude is one of the largest factors and yes, does even affect your energy level.  Having a “me first” attitude is not selfish but self aware.  This type of self care along with positive self-talk allows others to reap the benefits of your accomplishments.

If you do not currently have a fitness routine here are some tips to incorporate exercise into your daily life:

*Start out slow.   If you do too much too soon you may be too sore, injure yourself or just get discouraged. Try 10-15 minutes of walking or some form of cardiovascular exercise.
*After working up to 20 minutes a day add a couple of resistance training exercises to build muscle, strengthen your bones and burn excess fat.
*Start resistance or strength training the same way, slow.  5  - 10 minutes , 2- 3 times a week and add a minute or two at a time until you can do 20-30 minutes a day at least 3 times per week.

Many women feel they do not have time to exercise, especially after a long day.  In fact, exercise gives you added energy.  When done for right amount of time and intensity, exercise increases blood circulation, oxygen uptake rises, your metabolism gets a jolt and the endorphins generated make you feel good.

 So, keep an upbeat attitude and remember the payoff for getting physically fit is better health and more energy to achieve any goal! 

Be healthy,

MaryAnn Molloy

Chief Fun & Fitness Officer
Healthy Body, Fit Mind

http://www.HealthyBodyFitMind.com
http://www.facebook.com/HealthyBodyFitMind

207-210-6640

Fitness While You Are Away

When vacationing or traveling for work it is easy to let the change in schedule negatively affect your fitness schedule.  In turn, it makes it more difficult to get back on track upon return to your “normal” schedule.  There are ways to incorporate fitness while away from your regular routine.  Just like planning your trip details you have to plan how you are going to stay on track with your fitness routine.

Below are some simple options.  The key is to choose what works for you and continue to make time for yourself no matter where you are. 


Plan the Same; Only Different

Pack your bag as usual but intentionally add workout clothes and sneakers and even a bathing suit with the assumption of working out.  Check with the hotel.  Often if they do not have a fitness facility they have passes to local health clubs where you can get a free or inexpensive pass for the day.  Use this as a chance to try something new like a yoga class or kickboxing. Set a specific time each day or every other day that you will devote time to fitness.  Even ten to fifteen minutes is better than zero.

Play Tourist

Even if you have been to New York for business every month or visit aunt Martha in Buffalo every year; create a new experience and play tourist.  Explore (by foot) the architecture downtown or the latest trails or even the mall.  Look at the same old place through different eyes and you can find new opportunities to add activity to your schedule.

Bring Your Own Gym

Whether the hotel or home your staying at has accommodations or not, you can prepare.  The simplest and least expense thing you can bring is an exercise tube.  They cost between $8-$15 dollars and come in a few different levels of resistance.  They fit in your suitcase, gym bag or even your purse easily.  They often come with an exercise chart and/or dvd with instructions. Many chain stores like Target and WalMart carry them along with sporting good stores.  You also have the best piece of equipment with you always; your own body weight.  Simple push-ups against the wall will do or crunches on the floor. Take the stairs whenever possible.  Walk.  Skip the cab when possible.  


Make it Fun

Just have fun whether you are traveling for work or pleasure, travel can still be stressful.  No need to put extra pressure on yourself to workout.  Use the time to treat yourself and your body.  When choosing something to do choose activities that involvement movement and enjoy  Long walks on the beach, dancing after dinner and walking the city sidewalks are indeed activities that can aid in your overall fitness plan.  



General  Tips

·         No matter what form of physical activity you choose, do not forget to warm up for five to seven minutes.  Go for a walk, jog or even just march in place. 

·         Stretch after.  Even those long casual walks can cause muscle soreness the next day

·         Drink plenty of water, especially when traveling by plane

·         Bring healthy snacks with you so you have control of what you eat at least some of the time.

·         Try the local fare only in small portions.

Sources:

www.acefitness.org

Schlosberg, S. (2002). Fitness for Travelers: The Ultimate Workout Guide for the Road. Boston: Houghton Mifflin Books.

Be healthy,

MaryAnn Molloy

Chief Fun & Fitness Officer

Healthy Body, Fit Mind

http://www.HealthyBodyFitMind.com

http://www.facebook.com/HealthyBodyFitMind

207-210-6640

"Adaptability is the key to longevity."

What do you mean when you say you want to lose weight?

9 Secrets of Weight Loss for Baby Boomers

What do you mean when you say you want to lose weight?

When people say they want to lose weight they usually mean (even if they don’t always know it at the time) the following:

I need more energy (for myself, my family)

I want to be healthier (lower blood pressure, lower cholesterol, etc,)

I want to feel better about myself

I want to live healthier and age gracefully

I want to be independent

I want to wear my favorite pair of jeans, again!

I want to play with my grandkids (and not get winded)

What usually happens is you “diet” so you can lose a few quick pounds.  You lose weight alright, but if you’re only dieting (especially if not a healthy diet) you actually lose lean muscle mass versus fat.  Who cares, you say?  You just want to lose a few pounds, what difference does it make.  The big difference is, you want to keep it off!  What you really want is to lose fat, not muscle and you want to manage your weight thereafter.

It’s really a matter of choices; lifestyle choices.  You can hire a personal trainer and a personal chef like many of the celebrities do BUT even they relapse so to speak without making the everyday little decisions that can make a big difference.

Here are small simple and sensible choices you can start to make towards a healthier lifestyle:

• Drink water – whenever you’re thirsty go for the water first.  When you sit down at a restaurant ask for water first.  If you feel hungry, drink water first.

• Get up 15 minutes earlier – use those fifteen minutes to stretch.  Get your body used to moving. 

• Take the stairs – seriously, not just when the elevator is broken, not when the escalator is too full, just take the stairs.  If you have to go many levels, take the stairs a couple of flights, then hitch a ride on the elevator the rest of the way.

• Do not use ANY store bought salad dressing.  Make your own.  All you need is olive oil, lemon, any kind of vinegar and your favorite spices.  If you want to substitute oil for lemon flavor fish oil (Omega 3 bonus) you can skip the olive oil and lemon.

• Dance….whenever, wherever and however long you can!  No one has to see you and you don’t even need music.  Just dance!

• Take your dog for a walk.  If you don’t have a dog, take your neighbor’s dog or go with your neighbor. 

• Try anything new---challenge your brain to learn something you always wanted to do.  Dig into those memory banks, what did you always wanted to do when you were little and never got to try.  Many local community centers offer affordable classes on an array of subjects both physical and mental.

• Get plenty of sleep – since you’re getting up fifteen minutes earlier, and moving throughout the day, you can go to bed 15 minutes earlier and get at least 7 – 8 hours of sleep. 

• The better you feel, the more you can do to enjoy your family and any free time you have in this generally hectic world! 

© 2009This article is compliments of MaryAnn Molloy of Healthy Body, Fit Mind  www.HealthyBodyFitMind.com

 

MaryAnn Molloy has been in the health and fitness business for over 20 years with a background in fitness, personal training, behavior modification and weight loss.  She is a contributor  to many local publications in Maine has a personal training studio in South Portland, Maine and is certified through the American College of Sports Medicine.  She may be contacted by email at info

About the Glycemic Index

About the Glycemic Index

The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods. Foods are given a rating from 0 –100 on the Glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low Glycemic index foods will increase the body’s sugar levels slowly. A good understanding of the Glycemic index can assist in weight loss and help control diabetes.

How Does the Glycemic Index work? The Glycemic Index is complicated and cannot be generalized to all people. Different people will have different reactions to food. The body’s response to food will relate to several factors including; age, activity level, insulin levels, time of day, amount of fiber and fat in the food, how refined (processed) the food is and what was eaten with the food. In addition to this, other factors such as the ratio of carbohydrates to fat and protein as well as how the food was cooked (e.g. boiled compared to fried or baked) and metabolism will determine the way your body’s sugar level responds after eating. Foods that have a low Glycemic index will have little effect on the body’s sugar levels. Comparatively, foods that have a high Glycemic Index will have an instant affect on blood sugar levels. Ratings on the Glycemic Index have resulted from numerous studies; however, individuals should test their own reactions to food in relation to the Glycemic Index.

The Glycemic Index and Food Foods low on the Glycemic Index will release glucose gradually into the blood stream whereas foods high on the Glycemic Index will provoke an immediate response in the blood sugar levels. Foods that contain carbohydrates are usually high on the Glycemic Index and have the greatest effect on blood sugars. Pasta dishes, bread and potatoes are usually high on the Glycemic Index. The composition in the carbohydrate will also affect how the body’s sugar levels react. For example, white bread will rate high on the Glycemic Index whereas wholegrain or rye bread will be rate lower on the Glycemic Index as it contains more grains and contains complex carbohydrates. Examples of low Glycemic foods are breakfast cereals (which are based on wheat bran, barley and oats), wholegrain break, fruit, lentils, soybeans, baked beans etc. Examples of high Glycemic foods are white bread, soft drinks, full fat ice-cream, chocolate bars etc.

The Glycemic Index and Dieting Health experts and dieticians contest that the Glycemic Index is difficult to use because it is complicated and will vary from person to person. They do concede however, that the Glycemic Index is a useful meal-planning tool especially when individuals monitor their own individual responses to foods. Low Glycemic food is especially helpful in assisting those who want to lose weight. Low Glycemic Index foods will increase the sugar levels in the body to sustain energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their bloodstream. A good understanding of the Glycemic Index will also assist with exercise. Eating high Glycemic foods after you exercise will help you recover from your workout. Specifically, faster carbohydrates that are high on the Glycemic Index are great for

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raising low blood sugars after intense exercising whereas low Glycemic Index foods are helpful in maintaining blood sugar levels for long periods of exercise. Health experts encourage using the Glycemic Index in conjunction with other meal programs to assist in managing diabetes and/or controlling weight. 

10 Ways to Teach Kids About Safe Exercise

10 Ways to Teach Kids About Safe Exercise

Although your children probably prefer sports and fun activities to a regimented fitness program, there are a few kids who do take interest in exercising along with Mom and Dad. The American Council on Exercise offers these Top 10 Ways to ensure a safe and effective workout for your kids when they decide to join you at the gym.

1. Set training goals. If you’re creating a regular routine for your children, be sure to outline the objectives of their training in simple terms (for example: To become stronger, healthier and fight off colds and flu).

2. Fast and easy demonstration. Pick up the equipment your children will be using and show them exactly how it’s done properly and what not to do.

3. Proper supervision. Many kids lack confidence or worry about proper form and technique. Be sure that they have attentive supervision by you or a qualified instructor.

4. Spot’em! When your children start using weights, it may be difficult for them. Be sure to be there to assist them until they acquire more strength.

5. One at a time. Forget about presenting your children with a circuit training routine. Start out with one task at a time to ensure they don’t become confused.

6. Slow progression. Do not introduce new moves until the first ones are mastered. It’s better to teach kids the right way than for them to learn the wrong way.

7. Praise them. Always make a point to give your children positive reinforcement. Pat them on the shoulders, encourage them along the way and tell them they’re improving.

8. Specific feedback. Along with positive reinforcement comes a specific reason for it. It’s always better to give a reason for your compliment.

9. Careful questioning. Children are quiet by nature. Be sure to ask open-ended questions that draw more than a “yes” or “no” answer to better understand their fitness goals.

10. Pre-and post-workout chats. Spend time chatting with your children before and after their workouts to get to know what makes them tick.

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The Role of Water in Fitness and Weight Loss

The Role of Water in Fitness and Weight Loss

The Role of Water in Fat Metabolism

As incredible as it may seem, water is quite possibly the single most important catalyst in the metabolism of fats. Studies have shown that a decrease in water consumption may enhance fat storage, while an increase can actually inhibit fat storage within the body. Additionally, water helps to suppress the appetite naturally.

The importance of water consumption may be related to the kidneys inability to function properly without an adequate supply of water. As a result, the body is not able to filter the blood properly, resulting in a metabolic overload on the liver. This overload inhibits one of the liver’s primary functions, which is the oxidation of fatty acids. If the kidneys are unable to function properly due to a lack of water consumption, the liver must perform additional work. This reduces the efficiency of fatty acid in the liver, reducing the body’s ability to burn fat.

Water and Fluid Retention

An increase in the consumption of water is the most effective treatment for fluid retention. This method of decreasing fluid retention is successful since the body reacts to fluids and caloric deprivation in the same manner. As soon as the body senses a decrease in the availability of water, the hormonal system will alter the fluid balance and cause the body to retain as much water as possible. Along with fluid retention, edema (excessive accumulation of fluid) may occur, causing such symptoms as swollen feet, legs, hands and face.

Although diuretics may temporarily reduce water retention, they also deplete the body of essential nutrients and weaken the metabolism. The body perceives diuretics as a threat to its water supply and will immediately attempt to replace the lost water by removing it from the intestines and bloodstream. As a result, there is an increase in the concentration of various salts and solutes in the blood. During this process, the hypothalamus (the small structure at the base of the brain that regulates many bodily functions, including appetite and body temperature) senses the elevated blood concentration and initiates impulses, which stimulate drinking behavior. Hence, the best method of relieving water retention is to supply the body with what it needs—plenty of water.

If water retention persists, an excess supply of sodium within the body may be to blame. The body is only able to tolerate sodium in limited amounts. The greater the consumption of sodium, the greater the amount of water necessary to dilute it.

Water and Constipation

Water also aids in the relief of constipation. When the body is deprived of water, it will attempt to drain fluids from the colon, causing the stool to harden. When constipation occurs, the individual may experience a temporary weight loss plateau until regular bowel function is re-established. Resuming an adequate intake of water will generally cause normal bowel function to return.

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