February 2002 "Tips"

Weight Loss Tip:

Maintaining a NEW Goal Weight!

So, now you have reached your goal weight and you need to concentrate on maintaining that weight.  Use some of the following tips:

*Continue to eat your healthy, well-balanced diet that has progressed you to your new goal weight.  Begin to increase portion sizes slowly.  Don't panic if you gain a few pounds.  You need to experiment with food intake to find a good level that will keep you at your new weight range.

*Focus on a healthy lifestyle rather than worrying about caloric intake.  Allow yourself more of the foods you may have been depriving yourself of.  Remember it is time to be realistic now.  This is the lifestyle you will be living for the rest of your life.  Have some of the foods you love but in moderation and only occasionally.  The key is to stay in control.

*Continue with your regular exercise plan.  Exercise is vital in helping you to maintain your weight and to maintain good health.

*Give yourself a weight range.  Figure out a five-pound range with your present weight in the middle.  Weigh yourself just once per week and if you go over the range, get yourself back on track.

 

Nutrition Tip: 

How is YOUR Iron Intake?

Iron is a mineral that is widely available in food and you only need a small amount to stay healthy.  Yet, iron deficiency is one of the most widespread vitamin/mineral deficiencies in the world.  Not getting enough iron in your diet can lead to anemia which can lead to symptoms of fatigue, weakness, irritability, headaches and poor health. Be aware though that iron deficiency is NOT the only cause of anemia.

Iron's main job is to carry oxygen in the hemoglobin of red blood cells and supply all of the cells with the oxygen they need to perform essential functions.  Iron is also a component of myoglobin, which ensures adequate oxygen delivery to all of the muscles.  

Iron is found in a variety of animal and plant foods so it is not too hard to get your daily requirements.  The type of iron found in animal products (heme) is more readily absorbed than the type of iron found in plant foods (non-heme).  Your body absorbs iron depending on how much you already have stored.  You can enhance your body's ability to absorb non-heme iron with vitamin C containing foods and with foods such as meat with heme iron.  Some foods that are good sources of iron include lean sirloin, lean ground beef, beef liver, chicken, turkey, egg yolk, beans, wheat germ, fortified breakfast cereals, pumpkin seeds, bran, soybean nuts and spinach.

Fitness Tip:

Bring Awareness to the "Core" of your Routine (Nikki Pawlowski, B.S.)

Core training refers to the strengthening and stabilization of the abdominal and back muscles.  These opposing muscles work in tandem to stabilize the body as the arms and legs move.  All body movement originates and is controlled from the body's core, or center.

Whether this information is new or old to you, I believe that by making this theme the focus of your next workout, you will experience a new and/or different appreciation of your body and the meaning of strength.

A few tips for bringing awareness to your core:

* Rock n' Roll- start in a seated position on the floor with knees in toward the chest.  Gently place your hands under the knees and begin to balance on your "sits" bones by brining the feet off the floor.  Pull your navel in toward the spine and make a slight "C" shape with your spine.  Maintain the navel-to-spine and "C" shape as you roll back and then up to the balanced, seated position.  Continue in a slow and controlled pace 10 times.  Notice how maintaining control in your core center controls the movement of your body.

* Bring the awareness of navel-toward-spine to every movement you perform during your workout, even your cardiovascular routine.  While you maintain this position, avoid holding your breath.

*Yoga, Pilates and Martial Arts are practices that bring awareness to the core center of your body.

Wholistic Tip:

COUNTERING THE DARK DAYS OF WINTER (Lori Tessmer, LISW)

Some have considered these days to be the "dark days of winter".   February falls in the middle of winter and is prime time for the passing around of colds, flu's, body aches, etc.  Also, this month brings the Valentine's holiday, which may be a time for some to feel loneliness, despair, and blue, perhaps if there is no significant other in one's life. 

This is an especially good time to be nurturing and 'gentle with yourself', and to treat yourself with kindness and respect.   

There are many ways we can nurture ourselves:

·     First we can tune into ourselves and see if we can sense what our body is telling us.   For example, if we have had relapses of colds or other illnesses, maybe we need to rest, get extra sleep, or just slow down.

·     Carving out 10-20 minutes a day for quiet time to      yourself can be very restorative.  Some find that         starting the day off with this alone time can be very grounding and centering in having a more peaceful, relaxed day. 

·     If we are feeling a little down or blue, maybe calling a close friend or writing down what we are feeling or experiencing can be helpful.  Sometimes, just stopping and allowing ourselves to 'feel the feeling' or expressing it in some way will actually lessen the intensity and make it feel more manageable. -- If the blues become a chronic or acute experience then it may be something that needs to be evaluated by a trained mental health professional.  (Building in extra supports at stressful times is another way we can nurture and be good to ourselves.)   

·     Explore a little with discovering new things that might bring some joy.   These can be things that are very quick or simple as: Taking a bubble bath, practice meditating, calling a friend, taking a nap, making a new recipe, taking a new class or treating yourself to some form of relaxation technique.

These may be the 'dark days of winter', but being nurturing, supportive and kind to ourselves can be helpful and actually act as an aid in accomplishing whatever the task is at hand, or in whatever is going on in our lives at the time.