Lead By Example

Scott427The  “A Year of Being Well” e-newsletter shared that leaders come in all shapes and sizes, ages, and races. Someone in your home must assume the role as leader and start the process of getting healthy or continue being an example for others. People learn best through the examples of others, so it’s important that as parents and role models we demonstrate good habits for our children.

 Kids will do what they see adults do.  If we simply preach about instilling healthy habits but we don’t practice good habits ourselves, we’ll never succeed in helping kids eat better, get more sleep, or get more physical activity.

 Being a positive role model means you have to break the unhealthy mold and make better choices for yourself, then teach your kids to do the same.  Just by drinking more water, eating a healthy diet filled with fruits and vegetables, and staying active you can be someone’s hero!

February is Hearth Healthy Month

scaleThe Shaklee Corporation in its Health and Wellness Update has published several great article about how to keep your heath healthy.  The one below caught my eye and I thought it would a good article to share.

Weight Is a Heart Issue – What is being overweight?
Overweight and obesity are both defined by Body Mass Index or BMI (which is a ratio of weight to height). A BMI between 25 and 30 places someone in an overweight category and 30 or higher is considered obese.

 

Why control your weight?

The classifications of overweight and obese are not simply labels; there is a dramatic increase in the likelihood of disease as people increase their BMI, such as:

  • Coronary artery disease (CAD)
  • Certain cancers
  • High blood pressure
  • High cholesterol and triglycerides
  • Osteoarthritis
  • Sleep apnea
  • Stroke
  • Type 2 diabetes

Even having a few extra pounds greatly increases the risk of heart disease.  In a 14 year study, it was shown that moderately overweight (not obese) individuals have an increased risk of heart disease. 50 percent for womeni and over 70 percent for menii

 

The cost of being overweight
Obesity itself is not what causes the harm; it is the diseases that are associated with obesity that cause the harm. The costs of these diseases and syndromes are enormous, and that doesn’t even begin to calculate the personal, physical, and emotional problems associated with increased BMI.

  • Obese people are expected to live 2-4 years less than someone with a healthy weight; the extremely obese (BMI over 40) have 8-10 years taken off their life expectancy. ii
  • More than one-third of adults in the U.S. are considered overweight and another one-third are obese.
  • The medical costs associated with obesity are estimated at over $150 billion dollars.
  • Obese people cost an average of $1,429 more in medical services per year than someone who is normal weight.

Read more

Take Precaution When Shoveling

Shoveling Snow #2The looming winter storm projected for our area on Tuesday Feb. 4-Wednesday Feb. 5, could potentially leave behind many inches of the white stuff that is causing many of us to scream s-NOOOO-w! The DuPage County Health Department is reminding residents to take certain precautions when shoveling snow in order to stay safe and healthy.

When shoveling:

  •  Warm up your muscles. Shoveling can be a vigorous activity. Before you begin, warm up your muscles for 10 minutes with light exercise.
  •  Pace yourself. Take frequent breaks and replenish fluids to prevent dehydration. If you experience chest pain, shortness of breath or other signs of a heart attack, seek emergency care.
  •  Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Consider buying a shovel that is specially designed to prevent too much stooping. Space your hands on the tool grip to increase your leverage.
  •  When possible, push the snow instead of lifting it. If you must lift, take small amounts of snow, and lift it with your legs: Squat with your legs apart, knees bent and back straight. Lift by straightening your legs, without bending at the waist. Then walk to where you want to dump the snow; holding a shovelful of snow with your arms outstretched puts too much weight on your spine.

Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.

 

Childhood Obesity – Half of Parents With Obese Kids Don't Consider Them Obese

A new study just published in the March issue of Pediatrics says that half the time parents are turning a blind eye to childhood obesity–they simply don’t see, or want to see, that their child is severely overweight, and consider him/her to be normal weight.

child obesity

The review of 16,000 children ages 2-18 across 69 studies also shared that parents of children aged 2-5 were more likely to underestimate the weight of children who are overweight in elementary school or beyond.

So why the disconnect regarding childhood obesity?  Some parents think kids just have baby fat, or that they’ll grow out of it.  In addition, parents that have have not yet faced up to their own weight problems are going to be less likely to see their kids as having one.

Currently, according to the CDC (Centers for Disease Control and Prevention), one-third of children are overweight or obese, and this puts them at risk for all the health problems that impact overweight adults–Type 2 diabetes, high blood pressure and cholesterol, sleep apnea and more–but at a much earlier age.

So how does a parent know if their kid is overweight or obese?  Numbers don’t lie.  A child who is in the 85th – 95th percentile of a BMI chart is overweight, and above that, they are considered obese.  While there are deficiencies in BMI charts, it’s usually only thrown off by a very athletic child with lots of muscle mass, and that’s an obvious exception.

The lesson here is to be honest about your child’s weight situation and work with your medical professional to help him/her healthfully lose the weight so they can grow up to be healthy adults without health issues.  The time to act is now, as another study recently documented that children who are overweight in kindergarten, are four times more likely to be obese by the time they hit 8th grade.

Some easy fixes include:

  • Limit TV and video game time and get your child to move more and be more active
  • Don’t let them drink their calories in the form of juices and sodas
  • Makeover favorite junk foods and comfort foods to their healthiest versions or find an equally acceptable healthier alternative
  • Limit junk foods to be real treats–not everyday items
  • Teach your child about proper portions
  • Make fruits and vegetables fun
  • Help your child make better choices when eating school lunches and eating out

Healthy Lombard Partner and Certified Health and Wellness Coach Melanie Jordan specializes in helping others get back to their dream weight for good without gimmicks or deprivation.  Weight Loss Coach Melanie really “gets” those who are challenged with losing and maintaining their weight as she has successfully overcome her own weight struggles and kept off 48 pounds.  Melanie is also an ACE Certified Group Exercise Instructor and Silver Sneakers FLEX Instructor specializing in Senior Fitness (Zumba Gold® Licensed with Ageless Grace® and Silver Sneakers® Strength Training Certifications pending).

Copyright 2014 SunLover Publishing LLC

 

 

Bert and Ernie Are Speaking "Healthy!"

muffitMarilynn Marchione in an Associated Press article on January 24, 2014 shared that Bert and Ernie jump rope and munch apples and carrots, and Cookie Monster has his namesake treat once a week, not every day. Can a Muppets mini-makeover improve kids’ health, too?

A three-year experiment in South America suggests it can. Now, the Sesame Street project is coming to the United States.

Already, a test run in a New York City preschool has seen results: Four-year-old Jahmeice Strowder got her mom to make cauliflower for the first time in her life. A classmate, Bryson Payne, bugged his dad for a banana every morning and more salads. A parent brought home a loaf of bread instead of Doritos. Read more

How Are They Doing Pt 2? Latest Update on Our Your Healthy Life Made Easy!™ Contest Winners

It’s been a few weeks since we last checked in on our Your Healthy Life Made Easy!™ Contest Winners, so here’s an update on how they’re doing, and we have some great stuff to shout out!  For background on Cindy and Cheryl CLICK HERE

man with megaphone

Contest Winner Cindy Musiel broke through an important weight loss benchmark in early December–getting back down to a weight she hadn’t seen since 2009!  Since my last post on 12/3, Cindy is down another 14 pounds–21 since we started working together in early October and 69 since she started her overall weight loss journey in April 2013!

Cindy was a little frustrated when the scale refused to budge over the holidays despite her keeping her workouts up–only losing about half a pound–but as I tell all my weight loss coaching clients, if you can just maintain your weight over the holidays when most people gain weight, you’ve done an outstanding job!  And in her case, like it is for most people, it’s just temporary as sometimes the body just needs a chance to catch up.

Getting close to the end of the 4th month of our work together (out of 6), now Cindy is focusing on increasing the intensity of her workouts as she’s lighter and more fit, increasing the speed on the treadmill and elliptical, doing some HIIT (high intensity interval training) using work-at-home videos that she’s modifying for some prior injuries to make them right for her and keeping up the resistance training she added when she joined a gym in November.

Interestingly, Cindy was using an app that she felt was giving her too low a daily calorie target for all the activity she was doing, and when I reviewed her records I agreed.  So we actually had to adjust her consumption upwards to give her the proper amount of fuel to support all her activity.  And the pounds are coming off steadily again.  Yes, sometimes when you’re trying to lose weight, you actually have to increase your calories to strike a proper balance.

Contest Runner-Up Cheryl Behrens finished her 3 months of coaching with me earlier this month, and dropped a major surprise announcement on me during her final session. As you recall, while Cheryl had come to enter the contest for weight loss reasons, when we got to talking, she really wanted to focus on getting more energy, organization and a regular, healthy eating pattern into her life, reducing stress, get more work-life balance and maintaining her ability to do all the activities that she wants to in life as she gets older.  So we put the weight loss aside…or so I thought.

By the end of our time together, Cheryl did achieve all that and more.  She’s been feeling way less stressed, more positive as life’s challenges come her way, achieved greater work-life balance all on increased energy.  Cheryl has learned to not try to take on too much at one time and scatter her focus, as well as to be creative in organization of her time and space so she feels more in control of her world–something we can all aspire to do.

She’s taken new measures based on ideas we’ve brainstormed together to ensure she eats regularly and healthfully even if she doesn’t want to cook for herself.  And when it’s not snowing too badly and doesn’t feel like Siberia out (or CHIberia as my husband has been calling it), she gets to the gym.

So the BIG surprise from Cheryl, was that without even trying, by addressing all the other aspects of her health and wellness she wanted to work on together, she sneakily LOST 10 POUNDS during our 3 months together!  She had told me that she wanted to surprise me with this happy, unexpected change, and she sure did!

It goes to show you that like I always believe, weight loss and weight management are intertwined with all other areas of wellness–nutrition, fitness, stress reduction, work-life balance and life satisfaction.  Needing to lose weight is usually a sign that something else in your life is off, and until you get to what’s really getting in the way of being the happiest and healthiest you, it’s going to be a struggle to get to where you want to go.  But once you do, it’s not as hard as you think to lose weight and keep it off for good.

I learned this lesson myself through my own weight loss journey that led to a 48-pound weight loss I’ve kept off for 4 years now, and I’m privileged that as a Certified Health and Wellness Coach, I get to spend my days helping people like Cheryl and Cindy make their healthy lives easy and break down these barriers every single day 🙂

 

Copyright 2014 SunLover Publishing LLC

Exercise Can Make You Feel Better!

Emily Main for Rodale News  reports that exercise  helps you live longer, lose weight, exercises-for-the-elderly-7and gain a stronger heart. It can help you cope with stress and depression and boost your self-esteem.  If you’re sick of being sick, try adding in some exercise!  Here are some ways to get started:

1. Anxiety
There’s the day-to-day anxiety we all suffer from, worries over work, money, and family issues. (Sometimes it even creeps up on you–learn to tune in to your body’s cues in 13 Silent Signals You’re Stressed.) Then there is chronic clinical anxiety that can stem from other mental health issues like depression. Exercise can be helpful for both, since it releases feel-good endorphins and provides an immediate mood lift. And people who exercise are 25 percent less likely to develop anxiety than people who don’t, research has shown.

Best exercises: For chronic anxiety sufferers, meditative exercises that focus on breathing, such as yoga, are best, as they work to calm a nervous system that’s on overdrive. (Are you breathing the right way? Click here to find out.) For general day-to-day anxiety, any regular exercise is fine, although the higher the intensity, the better.  Read more

New Year – New Exercise Ideas

fave-exercise-800x600Jenny Sugar posted at POPSUGAR  that if f you’ve been doing the sam strength-training workout forever, it might be time for some new ideas. She suggests choosing an entirely different routine to do each time you hit the gym, or picking a new exercise to add to your existing routine. Here are some links to check out:

Five common exercise mistakes to avoid

exercise-14Joshua Steckler, owner of Push Fitness, a personal training studio located in Schaumburg shared the following information in a article posted in the Daily Herald Newspaper on December 30, 2013:

Thinking of hitting the gym in search of a healthier body in January? If your workouts include strength training, and they should, don’t make these common mistakes that many times cause unnecessary injury and hinder results. Read more

Rise In Obesity Leading To An Increase In Knee Replacements


Knee replacement surgery (also known as knee arthroplasty)
, where the joint is literally article-2182691-1458F731000005DC-813_468x425removed and replaced with an artificial one, was once thought of as an older person’s surgery or for those with sporting injuries.  But the trend towards people under the age of 65 being referred is on the up, and new research has now pinpointed rising levels of obesity as the culprit.

The study, carried out by The University of Massachusetts Medical School, looked at 9,000 knee replacement patients and found that 55% of patients in the under 65 age group were obese, compared with 43% in the group who were 65 or older.  And of the patients in the under 65 years age group, 11% were classified as severely (morbidly) obese, compared to 5% in the older age group.  Read more