Today, I just wanted to write a little bit for you busy working women, moms, etc. My tip for tonight: Make your health a priority and ask for help when you need it!
Most of you are superwomen, and sometimes you might feel guilty for taking time for yourself. You might want to get in some exercise or even to just de-stress with a good magazine for a few minutes. It’s okay to do that! And if you need help, ask for it. It doesn’t make you weak or incapable. It makes you even stronger, because you’re giving your body the nourishment, exercise, and rest it needs to function optimally.
Here are some quick ideas to make your health a priority this week:
- Drink water throughout the day – your body needs it!
- Take a fun fitness class like zumba, bellydancing, or even (dare I say it?) an exotic dancing class. You’ll be sure to have fun, get some laughs, and tone your body.
- Power off the laptop and cellphones at a reasonable time, and let your body unwind. Head to bed early and get at least 7 hours of sleep if possible.
- Haven’t been to the dentist/doctor/dermatologist etc in years? Schedule your appointments today.
- Ask your husband to watch the kids so you can spend a half hour doing an activity of your choice – get lost in a book, paint your toenails, go for a walk, etc.
- If you’ve always wanted to change a health behavior – whether it’s smoking, your diet, or your fitness routine – contact a professional today who can help you figure out ways to achieve it.
Remember, a healthier you means you are able to be a better mother, wife, employee, etc – so take care of your body!
On a personal note….I’ve been a bit worn out this week, and my fiancé is letting me relax for a bit while he cooks up some dinner for me! While I love to cook, it’s nice to let him take over for me sometimes. I was able to snap these two pictures before he kicked me out of the kitchen, haha!
(That's an egg he's holding up to block the camera for those of you wondering)
4,500 calories and 229 grams of fat.
That’s the amount that an average person consumed on Thanksgiving Day, according to reports from the American Council on Exercise and the Calorie Control Council!
This amounts to double to triple the number of calories someone should be eating per day. If you normally eat a 1,800 calorie diet, this means you might have eaten an extra 2,700 calories. It only takes approximately 3,500 extra calories to gain a pound - so if you were snacking with friends and family before or after Thanksgiving, those extra calories plus your Thanksgiving meal might mean you’ve gained a pound or two already.
What can you do to burn off those extra Thanksgiving calories?
Take a look at these 10 ways to burn about 350 calories. Go back to your normal eating habits and do one of these activities each day - you’ll drop that extra pound in a week and a half.
- 30 minutes of cycling at 15-16 miles per hour
- 50 minutes of hiking cross country
- 40 minutes of ice skating
- 30 minutes of running at 6mph
- 50 minutes of hitting a punching bag
- 1 hour and 5 minutes of bellydancing
- 30 minutes of jumping rope
- 2 hours of a gentle yoga class
- 40 minutes of walking up stairs
- 50 minutes of playing basketball
*Calorie burn based on 155 pound woman
I hope you all had a fantastic Thanksgiving. I’ve been in Virginia the past few days with my fiancé visiting his family, and have been having a blast. There’s been delicious food, fun people, and some awesome dancing with the Michael Jackson Wii game.
Today was great as well, as Black Friday has always been a favorite day for me. I love getting up early, scouting out great deals and getting most of my Christmas shopping done. So, in celebration of the day, I wanted to offer all of my amazing readers a Black Friday Bargain
! This is a perfect way to treat yourself or someone you love to better health and wellness – a priceless gift.
Today and tomorrow only, you can get a coupon for 50% off ANY one service
offered by Inspired Wellness Solutions. This includes in person or web-based individual and group nutrition counseling, supermarket tours, meal planning, and more. Check out all our services to read more about what we offer.
There are 2 ways to take advantage of this offer:
- Fill out the contact form on our website with your name, email, and phone number and indicate that you are interested in the Black Friday Bargain.
- Or email us at InspiredWellnessSolutions@gmail.com with the above information.
This is all you have to do to take advantage of the 50% off promo! You or your loved one must live in Massachusetts to take advantage of this offer. You can use this on one service any time before March 2012. If you’d like to use this to purchase a gift for someone, we can email or mail a gift certificate.
Sign up for our Black Friday Bargain today!!
I know that the economy has made life more difficult for many of us, and the cost of food is one of the issues you may struggle with. Many of you may be wondering how to still provide healthy meals for your family while sticking to a reasonable food budget. Here are some tips for you:
- Plan, plan, plan! Go through your grocery circulars on a day when you have an hour or so to focus on this. Based on what’s on sale, decide what dinners you will prepare for the week and what you’ll need. It takes a bit of time to plan ahead, but when you do this you’ll have a defined list that makes the shopping itself quicker and less costly.
- At the store, don’t be tempted to toss items in the cart that you don’t need. This can be difficult when shopping with children. If you find you often give into their requests at the store, try shopping when they’re at home with someone else or give them clear expectations that you are only buying what is on the list.
- Depending on where the stores are located, you may find you’ll save more by shopping at two different stores for their sale items. Stop and Shop and Shaws are less than half a mile from each other in my town, so this is a strategy I sometimes use.
- For produce, look for items that are in season. When there are more available, they tend to be lower priced. Also, frozen fruits and vegetables are excellent economical choices. Produce is frozen at the peak of freshness, so it is just as nutritious as fresh choices. Canned fruits and vegetables can be good choices too. For fruits, looked for ones packed in juice, not syrup. For veggies, check for “no added salt” varieties.
- During the summer and fall, check your local farmer's market for produce. These foods are generally better for the environment since they travel less, are good for the local economy, and can be an excellent deal.
- Store brand products are often cheaper and taste as good as brand name products.
- Or, search out coupons for your favorite brand name products. Coupons are available each week in the Sunday paper or available online. You can also contact your favorite companies and ask for them – many will mail you out a few!
This morning, the Boston Globe posted an article
about the rising costs of food and its direct impact on holiday food shopping as well as the indirect impact on other expenses. If you’re spending more on holiday food, you’ll have less to spend on other items. According to the article and the Labor Department, the price of food has gone up 6% since last year – more than double the rate of inflation. Higher energy costs and global demand for food are two of the main contributors.
The Globe article states “This year, the cost of a basic Thanksgiving dinner for 10 - a 16-pound turkey with stuffing, cranberries, pumpkin pie, and basic trimmings - will jump 13 percent, to an average $49.20, according to a national survey by the American Farm Bureau Federation...”
My best advice for this issue: remember to shop for items that are on sale and plan ahead! I’ll be sure to post some budget-friendly shopping tips a bit later, but here’s an example of shopping the sales while still ending up with a relatively balanced Thanksgiving meal - for less than half the cost of the average listed above!
Turkey – 15 pounds, on sale at Shaws for 49 cents per pound = $7.30
Portabella Mushroom Gravy - I'll be making a version similar to this recipe
Sliced baby bella mushrooms - $1.50
1 onion - $0.50
Garlic (need 2 cloves) - $0.50
Chicken broth – on sale at Shaws last week, plus coupon - $0.70
Seasonings and cornstarch – Already have these staples
Stuffing Mix (yes, I realize it’s not the healthiest – but the rest of my meal is balanced, so I’m going to enjoy this!) – 1 box, on sale at Target last week = $0.89
Sweet potatoes (I just cut and roast mine with seasonings - no marshmellows!) – 3 pounds, on sale at Shaws for $0.59 per pound = $1.77
Frozen green beans (I just steam these) – 2 bags, on sale at Target for $1 per bag = $2
Dessert: Cran-Apple Crisp
with Oatmeal Topping
1 can of whole berry cranberries – on sale at Shaws - $1
6 apples - $3
Canister of plain oats - $1.50
2 tsp butter, 1/3 cup brown sugar, and 1 tsp cinnamon - Already have these staples
Total cost = $20.66
for a HUGE Thanksgiving meal that will feed a family plus days of leftovers.
Thanks for all your great guesses in our “What’s on your plate?” giveaway!
The dish actually was actually made of….REINDEER!
I was visiting Iceland a few years ago when I had this meal. All the food was super expensive over there (because they have to import so much into the country) so I ate at smaller establishments most of the time I visited – but I read a raving review of this restaurant in the paper and decided to try it on one of my last nights.
Only a certain number of reindeer are allowed to be hunted each year in Iceland, so it is considered somewhat of a delicacy and is rather expensive. I rarely eat red meat, so trying the reindeer was definitely a different but good food experience. Interestingly, reindeer is actually very low in fat and higher in protein compared to many other typical red meats. I’m not sure if I could end up eating it again though – when I visited the Iceland Zoo the next day I saw reindeer there and felt a little guilty for tasting it the day before! And anyone who knows me knows I love Christmas, so I can’t help but feeling bad for the chomping on Rudolph.
Jen C was the first one to answer correctly with reindeer, so she will receive our first $10 Amazon.com gift card! Since two others guessed deer, and the reindeer does fall in the deer family, the second $10 Amazon.com was raffled randomly between those two….and the second winner is Jennifer O!
For anyone wondering, Iceland was a fantastic experience with lots of activities to benefit health and wellness. Below, you can see photos and descriptions of some of the things I did while there!
Taking a power walk by the water in Reykjavik.
Taking salsa lessons at a bar in Reykjavik.
Swimming in the geothermal waters at Blue Lagoon.
Walking through Þingvellir National Park.
Thank you to everyone for participating and congrats to both Jens today! Stay on the lookout for more giveaways soon, and be sure to share our blog to your friends and family. Happy Friday!
While traveling a few years ago, I was served this dish at a very fancy restaurant. Half the fun of traveling is new cuisines and specialty dishes, so I always like to try tasting foods I wouldn’t usually come across at home.
So you tell me…what do you think is on this plate?
Post your guess here in the blog comments. If you are the first person to answer correctly, you’ll automatically win a $10 Amazon gift card. Anyone else who answers correctly after that will be entered into a raffle for another $10 Amazon gift card that we are giving away!
Take your guess by Friday evening for your chance to win!
Throughout the day, you’ve seen some important information and statistics about diabetes in support of World Diabetes Day. I also talked a little about my cousin Ben in the last post. He’s a hilarious kid – a typical 7 year old who giggles about farts, loves making people laugh, and who also happens to have Type 1 diabetes. Check out this picture of him below, checking his blood sugar at school:
Imagine being 7 years old and having to check your sugar levels, get pricked by needles, go to tons of doctors’ appointments, and have to think about what’s going to happen to your body before you put any snack in your mouth. That’s a typical day for him, and he handles it like a champ. When my aunt asked him what he would tell someone just diagnosed with Type 1 diabetes, he replied “I would say ‘push through it and you can do anything.’”
So now for the fun personal news, related to Ben and World Diabetes Day…
I’m excited to announce that Inspired Wellness Solutions has officially formed a team to compete in the 100 mile century ride for the American Diabetes Association Tour de Cure
! The Tour de Cure is a fundraising bike ride that is held in many locations throughout the United States. The funds raised support diabetes research, education, and hope to eventually find a cure for diabetes.
The North Shore Tour de Cure
(the MA event we are participating in) will take place on May 20, 2012 and has 15, 30, 62, and 100 mile options. While myself and my fiancé, Terry, are tackling the 100 mile Gran Fondo, our team is open to anyone who wants to join us for any distance in this fun event. This is a great way to support an important cause while also improving your own health and wellness.
Terry and Ben in Cleveland this past May, when we visited them while in town for the Cleveland Marathon.
As a special treat, anyone from Massachusetts who participates with the Inspired Wellness Solutions team and meets the Tour de Cure minimum fundraising requirements (just $200!) will receive a $50 gift certificate to put towards any of our individual
nutrition and fitness counseling services! This can be put towards the cost of web-based or in-person nutrition counseling, meal planning, supermarket tours, and more.
We are excited to ride in support of Ben and all the other people out there who have diabetes. Please consider joining our team
or donating money
in support of our team and the American Diabetes Association (all donations are tax deductible). When you visit our team page, you can click on the “join team” link or click on any of our names to donate money. Ben, we can't wait to “push through” this bike ride for you!
Don't you want to help him find a cure for diabetes?
Do you know the differences between Type 1 and Type 2 diabetes? According to my 7 year old cousin, Ben, “only losers don’t know the difference between Type 1 and Type 2” (haha). Ben has Type 1 diabetes and handles it remarkably. Since today is World Diabetes Day, I thought I’d share some insight on the differences between these two types. This way in case you ever run into Ben, you can assure him that you’re definitely not a loser.
Type 1 diabetes is an autoimmune disease in which the pancreas does not produce insulin. Without insulin, the body is unable to move blood sugar (glucose) into the body’s cells where it is needed for energy production. Both high and low blood sugar levels can result in many dangerous symptoms. Because of this, people with type 1 diabetes are required to carefully assess carbohydrates at each meal and balance this with insulin shots or use of an insulin pump.
According to the American Diabetes Association, only 5% of people with diabetes have Type 1. Type 1 diabetes is not caused by lifestyle, diet, exercise or weight – although physical activity and a balanced diet can be important tools after diagnosis to help manage blood sugar levels in combination with an insulin regimen. There is currently no cure for Type 1 diabetes, and people with this type will always require insulin throughout life until a cure is found.
Type 2 diabetes is related to a multitude of factors – some of which include diet, weight, and exercise. While once known as “adult onset” diabetes, this condition is more often being diagnosed in children due to increasing rates of overweight/obesity in youth. In Type 2 diabetes, the body’s cells do not respond to insulin that is produced and/or the pancreas does not produce enough insulin. With lifestyle changes, people with Type 2 diabetes may be able to reduce their medications and can sometimes even control their diabetes with diet and exercise alone.
If you have either type of diabetes and need help controlling your blood sugar, be sure to see your doctor and a registered dietitian to help you!
Today, November 14th, 2011 is World Diabetes Day. People around the world are coming together to educate people about diabetes and support funding for diabetes research and education. In support of the day, I’ll have a few posts about diabetes facts, figures, and information, as well as some personal fun news to share tonight (stay tuned!).
To start, a few sobering statistics from the American Diabetes Association:
- 25.8 million children and adults suffer from diabetes. This is equal to 8.3% of the population.
- Another 79 million people have prediabetes, or elevated blood glucose levels that could progress into Type 2 diabetes without healthy lifestyle changes.
- Diabetes is the leading cause of new cases of blindness among adults.
- 60 to 70% of people with diabetes have mild to severe forms of nervous system damage.
- In 2007, the total medical cost of diagnosed diabetes was estimated at $174 billion dollars.
These are shocking numbers and illustrate how significant this health problem is in our country!