As I lay in bed trying to go to sleep I started wondering, “What am I going to write about this week?”  Then it hit me, “What about the importance of sleep and how it affects our health?”  About 1/3 of our adult life should be spent sleeping.  According to the CDC, 70 million Americans suffer from chronic sleep problems.  Sleep deprivation can compromise our mood, work, and most importantly our health.  Studies have shown that people who sleep less than 6 hours a night are more prone to obesity and a high risk of cardiovascular disease, and even diabetes.  For most of us, the culprit is stress, but other factors such as lack of exercise, alcohol consumption and caffeine can also be problematic.

If you enjoy caffeine, stop your intake 4-6 hours before you plan on going to bed.  Alcohol may help you fall asleep, but it affects your REM sleep (this is your most restorative sleep phase).  Exercise is the best medicine for relieving stress…sweat it out!  When all else fails, Mom was right, warm milk actually does help you fall asleep.  It has lactic acid in it which releases a chemical when warmed that triggers a natural sleep cycle.

Another way to combat sleep problems is through nutrition.  According to Lisa Tsakos, registered nutritionist with NaturallySavvy.com, foods that provide B vitamins promote wakefulness and improve your mood throughout the day while encouraging a restful sleep at night.  Whole grains, leafy greens, legumes, and lean meats are the best source of B vitamins.  If you don’t eat many of these foods, give Life Shotz a try.  They are filled with B vitamins (not to mention the Vitamin D and anti-oxidants!)  Many of my clients that are taking Life Shotz discover they are sleeping deeper and waking up more refreshed!

Finally, try to go to bed by 10pm every night.  Making these small changes can help you sleep soundly through the night.

Yours in health,
Colleen

You are probably asking yourself how a DVR will help with your weight loss?  I’m not talking about DVRing exercise shows (though it could not hurt), but that’s not what I’m talking about here.  Let’s take a look at how you can achieve your weight loss goals by using your DVR.  First, learn how to use it.  This will alleviate you getting frustrated when you go to watch your shows.  Now that you now how to use it, lets see how it can make a difference.  What is the one constant in this world?  It’s the same for you or the person sitting next to you.  Time, is the answer you are looking for.  No matter how hard we try to squeeze more out of a day there are only 24 hours.  I think this is something we can all agree on.  Now, if you could prove to yourself a way to add almost a full hour to your day do you think you could do something to improve your health, get you closer to your goals, and live the life you imagine?  Not everybody is going to like this idea, especially the advertisers on T.V. When you think about it, they are paid to get you to live the lives their sponsors think you should live, and not the one you dream of.  It’s up to you, do you want to sit and watch their ideas on T.V. or actually start living your dreams?  Here is how you can add almost an hour to your day.  For those that don’t like math I will make this as painless as possible.  The average american watches 4 hours of T.V. a day.  I’m sure you know people that watch more, but lets use this number.  Lets say out of every hour you watch there is an average of 12 minutes of commercials.  Did you just have that “aha” moment?  That’s right we are going to fast forward through these commercials and gain about 48 minutes a day.  Let’s take that 48 minutes and round it down to 45 minutes to make the math easier.  We now have this 45 minutes a day and let’s see what happens for our week.  45 minutes a day for 7 days equals 315 minutes, or 5 hours and 15 minutes a week.  Let’s look at our month, 45 minutes for 30 days equals 1,350 minutes or 22 and half hours a month.  So, just by saving ourselves 12 minutes an hour for four hours a day you’ve almost added a whole day to your month!  Just by using your DVR you have made the impossible possible; you’ve added time to your day! Now what to do with that time?  You guessed it we are going to work out, even if it’s only 30 minutes of that newly discovered time.  30 minutes of consistent exercise a day will go a long way in helping you reach your health goals.  Remember you only get one shot at this thing called life; make sure you get as much out of it as possible!

Send me an email and let me know how you are using your new found time!!!

Yours in Health,
Colleen

For those of you that were missing our blog last week, sorry but we took a few days off and went to New Mexico to visit family.  If you get the chance we highly recommend it…gorgeous! The week before we left we talked about doing the small things to make big differences.  Well we wanted to give you a glance at how we make these small decisions work for us when we travel, and how they can work for you too.  First thing we did was do a little planning.  We looked at our flight itinerary to see what time we were departing and landing.  Armed with this information we were ready to plan our attack.  Our plane left around 12:30 so we knew we needed to start with our lunch.  We packed some turkey and lettuce, wrapped it in a whole wheat wrap and cut up some cucumber slices (our chips) as a side.  We arrived to the airport a little early and found a spot to sit and eat our lunch before going through security.  The less you take through the better off you are. This is a picture of our lunch (we know; only we would take a picture of our lunch).  Of course we packed some water for lunch, but they will not let you take water through security so only pack what you are going to drink before security. Now once past security you can purchase water at one of the stores, but be ready to pay more than usual (a lot more). It’s worth it though because one of the leading factors of jet lag is dehydration.  Also if you’ve ever been stuck on the tar mat you know they don’t usually serve drinks; so be prepared!  Also in our little bag of goodies were some almonds, apples, and snack bars.  This keeps you from getting hungry during the flight, the dreaded layovers, or those delays we mentioned earlier.  We also suggest packing a few more snacks than you think you need.  You may end up needing them later, or your new best friend sitting next to you may not have planned as well as you, this way you can help them out (pay-it forward). Now we know there is nothing here you probably don’t know, and that is one of the points we are trying to make.  Most of us know what we should do, but sometimes it’s just easier not to do them.  Now we are not going to say that we went on vacation and did not indulge with some of our meals.  But the time and place was up to us and not some someone else.  To take care of those indulges we incorporated exercise into our vacation.  We went for walks and runs through Colleen’s father’s neighborhood, and for a our tough workout we went for a 7 mile hike up and down some mountains (felt like more up than down).

You’re on vacation so of course you are going to indulge and that’s part of vacation, but with a little planning and a little exercise while you’re there you can enjoy yourself and not fall short of your health goals.
Happy traveling,
Colleen & John

P.S.

Coaching Success Story:

I want to brag on my dad for a minute.  Last year he lost over 20lbs and has KEPT it off for over a year.  Don’t ever think you are too old to make healthy changes!!  Go Dad…so proud of you!

We have a friend who entered a 5k race last weekend, completed it, but did not win. Her post on Facebook said, “Will I ever win?” And she went on to congratulate the race winners. Like we said we know this person and we’re here to tell you she is already a winner in every sense of the word. Now did she win the race, no, but that’s not the point we’re trying to make here. She constantly gives of herself to help others in the community, she challenges herself to stay healthy, and she inspires others. This puts her on the podium of life’s winners every day! It’s not always where you finish in the race, but who you helped along the way. Remember last week we talked about your life being a marathon and not a sprint (Look below if you missed it). In today’s fast paced society so much emphases is put on where you finish we sometimes forget to help others along the way. When we reach the end of our marathon what do you think we will be remembered for? The things that we collected along the way or by the positive changes we’ve made in someone else’s life?

Ok, so how can you inspire others to be their best? First, lead by example. Become the leader that’s inside you by making positive changes in your life, and get your health in order. You’ve already started just by taking a few minutes to read this email. Second, find people around you that inspire others; watch and learn from them (our friend for example). Third, and maybe the most important, take action. This one can be tough because you don’t know where to begin. JUST START somewhere and you’ll be amazed; before you know it you’ll be making a difference and standing on that podium next to our friend.

Yours in health,
Colleen & John

Slow traffic. Screaming children. A job interview. A crumbling marriage. Any of these could be a stressful situation. We all face stress in our lives, and some days are more stressful than others. Stress can take its toll on our physical and mental health. Learn more about stress and its effects by taking this multiple-choice quiz.

Click Here:Stress Test

Now that you had a chance to gauge your stress level here are 4 easy ways to help reduce it.

1. Exercise: Surprise, surprise….yes we recommend exercise! Aerobic exercise or strength training can greatly reduce your stress level. Natural endorphins (feel-good hormones) are released when you exercise. It’s also a time where your brain can focus on something other than your worries. You can get in tune with the movements of your body, your breath, and your muscles.

2. Sleep: One of the most common reasons for stressful behaviors is lack of sleep. If you aren’t getting the proper amount of sleep, your body doesn’t have time to recover from the day and therefore can feel tired and sore. This tired and sore feeling can cause physical and mental stress throughout the day, making anxiety more prevalent.

3. Eat right: Another surprise, huh?! If you are feeling stressed and overwhelmed it’s easy to reach for the quickest (which tends to be the fattiest) food. Try to plan ahead by cutting up fresh fruits and vegetables and grilling extra chicken breasts on the weekend to have ready to throw on top of salad or into a wrap. Trust us you will feel so much better eating something healthy, than the greasy, to-go foods. We know personally if we eat badly when we’re stressed, then we feel fat AND stressed….not a good combo !

4. Relax: Many people are so focused on work, family, and other responsibilities that they forget to relax. Relaxation techniques such as meditation, yoga, and massage therapy have long been known to reduce stress levels. People often forget that relaxing is a part of a healthy lifestyle and by skipping this aspect, people often cause more stress and feel the effects of stress more profoundly. So just BREATHE!

Hope you find these tips helpful. We’re here for you, just let us know what we can do to help!

Yours in health,

Colleen & John

If the rapidly approaching school year has you scrambling for tips on how to move your kids to the head of the class, or if you’re looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods act like fuel for our brains by increasing concentration and memory function. Some foods have even been shown to slow down the mind’s natural aging process.  Combine these foods with other good habits, like working out and you’ll soon find yourself at the head of the class—at any age.                                                

Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day. These nutrients improve brain function and slow down the effects of premature aging by preventing the negative effects of oxidation on the brain.

Smart Tip: Try replacing iceberg lettuce with spinach leaves in your next dinner salad, or add fresh spinach to an omelet.

Oatmeal. As a strong source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that usually occur after a big meal.

Smart Tip: Avoid the instant flavored packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.

Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization.

Smart Tip: Watch mercury levels when choosing fish, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.

Walnuts. Eating just a handful of these nuts every day can prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell functioning. Walnuts are loaded with protein and omega-3 fatty acids that balance the unstable neurotransmitters that can cause depression and other mood swings.

Smart Tip: Sprinkle a handful of chopped walnuts on salads or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.

Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors offer the most nutritional value. The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to preserve brain function and are a factor in the prevention of  dementia.

Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.

Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that encourage the production of neurotransmitters, and enough vitamin B to encourage—along with the protein—the growth of brain tissue while slowing down the aging process.

Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.

Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have shown that eating eggs as part of a healthy diet is not a contributing factor to heart disease.

Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

By Suzy Buglewicz

Yours in health,

Colleen & John

First, let’s start with a product’s serving size.  This is what the manufacturer’s nutritional information is based on, and how they can make their claims.  What you don’t see on the front is how many servings are in the package, two, three, or even more.  You’ll find this information at the top of the nutritional label found on the back in much smaller letters (bring the glasses).  A good example of the importance of serving size is Non-stick spray (not mentioning any names, but rhymes with ham).  A typical 6oz can contains approximately 529 servings.  That’s not a misprint: 529.  When your serving size is a 1/3 of second, those servings add up fast.  Is it even humanly possible to spray for only a 1/3 of a second?  Most of us just keep spraying until the bottom of pan is covered.   You might ask, “If it’s fat free why should I care?” We’re glad you asked because this brings us to fact number two:  Is the product label telling you the whole truth? With the example of the spray, if you read the list of ingredients it says “Canola Oil.”  We all know oil has fat, but they get to say its “Fat Free” because of the serving size.  If the manufacturer can show the product has less than a half a gram of an ingredient per serving they can claim that their product is that ingredient free.  This is when it pays off to read the list of ingredients in the product, because you think you are getting one thing yet you get another.  Another great example of this is Partially Hydrogenated Oil (aka trans fat).  The front of the label reads “No TRANS FATS!!”  So how can Partially Hydrogenated Oil be in the ingredient list?  Beware of this trick, especially in fat free snacks.  The third fact we want to discuss is converting grams into teaspoons.  The food companies know here in America we don’t use the Metric System much; they count on this.  Most of us look at a label and see grams and don’t really understand how much that is.  The truth is, approximately every four grams equals one teaspoon.  This is really important when it comes to sugar because the average American consumes 130 pounds of refined sugar a year. Now let us take a quick glance at the label of a soda.  The average soda at a convenient store is about 16 ounces, which contains 54 grams of sugar.  We take that 54grams of sugar and divide by 4 (grams to teaspoons) and that gives us 13.5 teaspoons of sugar.  For a good visual of this take a measuring cup, a teaspoon and a bag of sugar.  Then pick just a few items out of your fridge or pantry and use the conversion 4 grams to 1 teaspoon and put that amount of sugar in the cup.  Trust us this will be a real eye opener.  If you would like more information, and to see great visual examples of what we just discussed, check out our short, “Demystifying Fancy Labels.”  Just click on the video and you’ll get a detailed guided tour.  You are now armed and ready to hit the grocery store aisles….no more tricking you!!

Yours in health,

Colleen & John

We were watching the news last night and there are two new weight-loss pills up for review with the FDA. This fact did not surprise us. What did surprise us is that one of them contained some of the same ingredients that were in Fen Phen. This was the weight-loss pill taken off the market for increasing your chances of heart failure. Kind of an oxymoron, lose weight to be in better health, but your heart gives out instead. That’s a pretty big price to pay for a small waistline. Being healthy is more than just losing weight. It’s about being balanced with yourself and your surroundings. This includes mentally, emotionally, and of course physically. We think you know which one we are going to talk about here (ha!ha!) We like to think the physical piece improves the other two pieces of the pie. Have you ever noticed how good your day is when you feel positive about yourself? You tend to hold your shoulders back, head up high, feel more confident, and your brain is sharper too! This is what the physical part of the pie contributes to the whole balance of your life. Sure you can try these new pills and maybe lose a little weight, but you will be missing out on the many other contributions to the balance of your life. “But, if I lose weight wouldn’t I still feel better about myself?” you might ask. This fact may be true to a point, but how good would you feel knowing you may increase the likelihood of heart failure. Another question this also raises is, “Do you want to take a short cut though life?” The luster quickly tarnishes on things that are attained without much effort. Creating balance in your life is work; it’s supposed to be.…but aren’t you worth it? We’re not sure who said it but we think it applies here “It’s supposed to be hard, because if was easy everybody would do it!” So the next time you see an ad for a weight loss pill that just melts fat away, ask yourself, “Do I want to take that short cut to life, or am I worth the effort?” We know you are, but this question is for you to answer.

Yours in health,

Colleen & John