How I Changed My Life by Adopting a Healthy and Active Lifestyle

Vicki VanArsdale
Freelance writer, artist and 
codirector, fitness walker leader for the
Galloway Marathon Training Program  

Even though my Mom made home-cooked, well-balanced and healthy meals, I was overweight. Maybe it was all of the junk food and pre-packaged snacks I ate, or all of the sugary juices and sodas I drank. I remember being called out of my 4th grade class to go to a special seminar with the school nurse. It was for fat kids. In high school I hated gym class and conveniently “forgot” my bra on more than one occasion.  I preferred chorus and writing to anything physical. 


I’m an emotional eater, and after I graduated high school I was depressed and used food for comfort.  Before I knew it I hovered between 235 and 250 lbs.  I wore the same clothes often because nothing else fit, and I was too embarrassed to find something new to wear.  I was unhappy and unhealthy. Finally, after I transferred to a 4-year college to get my Bachelor’s Degree I lost some weight and wore a normal size. I exercised and walked a lot, but I didn’t eat healthy. A few years after college I was depressed again and the weight came back on, quickly. At age 28 I suffered from Irritable Bowel Syndrome and had to have a colonoscopy. I started taking antidepressants. At my largest I wore a size 24 pants and 3X pajamas. That was my breaking point. I had had enough. I couldn’t live like that any more. 



I started walking and going to a gym. It took me a while to figure out what I was doing, but I kept going. I started cutting back on sugary, pre-made foods and stopped drinking soda. I started eating more fruits and vegetables and drinking more water. I walked a 5k and, at the time, it was the hardest thing I had ever done. I read everything I could about health, wellness and nutrition. I realized food holds the key to health and wellness, and if we aren’t moving toward health we’re moving toward disease and illness. 


As I gained confidence and self esteem I tried different things at the gym and took a few classes. I swapped full-fat dairy products for low-fat cheese and plain, nonfat Greek yogurt. I started drinking soy milk – chocolate at first, then vanilla – and finally I’m at a place where I prefer plain, unsweetened soy milk and almond milk. I rarely eat white bread, flour, sugar or potatoes. I may have a soda or a donut once a year. Foods that I used to eat now disgust me. I can’t even believe I ate that crap – fake foods with no nutritional value. Now it’s all about eating clean.


My body is my temple, and I honor it with lots of fruits and veggies, kale and apple smoothies, little or no meat, some seafood, almost no dairy, lots of whole grains and eggs.  (If I eat a whole egg I add a few egg whites to it.) My staples are oatmeal, Ezekiel Bread, lentils, quinoa, brown rice, fruits and veggies, nuts and seeds, nut butters, beans and legumes. I drink water, red wine, coffee and plant-based milks. I’m a chocoholic and I satisfy my daily need for chocolate with unsweetened cocoa powder or 85% dark chocolate. 


I’m far from perfect though. I’ll always be an emotional eater, and I face challenges with that daily. I go on vacation and eat dessert - every night!  I get in a slump and don’t exercise as much as I should, or life just gets in the way.  But when I slack off for too long my body lets me know it’s time to get back on track.


As for my exercise routine, I love spinning, walking, weight training and anything outdoors.  The girl who hated gym class has completed 5 marathons, 3 half marathons and some shorter races.  I’m training for my first 10k trail race in June. I’m really slow but so what. I’m out there having fun and getting fit. People pass me but that’s ok. They don’t know the journey I’m on. 


Five years ago I joined the Metro DC Galloway Marathon Training Program, which trains with the run-walk method. I was a pace group leader for the 14-minute mile group for a while, and now I co-direct the entire program and lead the fitness walkers. I’m also a certified personal trainer through the National Academy of Sports Medicine. I love inspiring people and helping them to reach their goals.  


I’m living proof that small changes over time can lead to big results. If I can do it so can you!


Thanks Vicki for sharing your story. What a wonderful inspiration you are!


By Vicki VanArsdale
Freelance Writer and Artist

Wellness Month: Meet The Experts- A Hypnotherapist

Hypnotherapy: The term "hypnosis" comes from the Greek word hypnos, meaning "sleep." Hypnotherapists use exercises that bring about deep relaxation and an altered state of consciousness, also known as a trance. A person in a deeply focused state is unusually responsive to an idea or image, but this does not mean that a hypnotist can control the person's mind and free will. On the contrary, hypnosis can actually teach people how to master their own states of awareness. By doing so they can affect their own bodily functions and psychological responses. [Source: University of Maryland Medical Center ]

Have you ever wondered why the hell you just ate that second bowl of ice cream when you know you shouldn't have or why you chew your nails, bite your lip? Maybe you hate to exercise even after being told by the doctor, "You better or else!" Yet, you just can't seem to get motivated. Me too! However, my bad habits tend to revolve around eating sweets, eating sweets and well have I said this before, eating sweets. Oh, well let's throw in procrastinating too. All to often after eating sweets I not only feel quilty, but experience the emotional roller coaster of sugar highs and lows. Add the procratinating and subsequently stressing out, you get a recipe for disaster- uncomfortable physical manifestations such as tension headaches, sore upper back and neck muscles as well as indigestion and mood swings.

In my journey to become more aware, open and attune to my emotional triggers and responses and finding ways to help me kick my unhealthy habits, I have become fascinated by the prospect of being able to affect one's bodily functions and psychological responses through avenues that have one tap into the subconscious in order to better understand consicous choices, actions, reactions and such. That is why I was so excited when I found out a former client and friend, Katarina Oberg, began a hypnosis service for women called Spirtual Spring, LLC.  I wanted to learn more, so I asked her a few questions about her practice and thought I'd share them as part of the Wellness Month: Meet The Experts series on nurturing your whole self for optimal well-being.

Katarina Oberg, MSW, CH
DC based Hypnotherapist

How and why did you become a hypnotherapist? In other words, what is your story? Why did you start using hypnosis in your practice?  I decided to become a hypnotherapist when I was ready to go back to work after staying home with my daughter for a few years.  My background is as a social worker working with families and I wanted to stay in the helping field.  When I learned about hypnosis, I felt I had found the perfect fit for me to help people overcome difficulties in their lives.  Hypnotherapy provides goal oriented solutions to common problems, such as weight issues and stress.  I feel I have really expanded my toolkit for how to help people reach their goals with my hypnotherapy training in addition to my background in social work. 

What is hypnotherapy, hypnosis? What's the purpose and how does it work? For example, someone comes to you who wants to lose weight, stop smoking...? Please explain.  Hypnosis might sound a bit mysterious, but it is really a natural state of waking consciousness.  When you are hypnotized, you slow down the conscious mind, which is the busy, critical, and logical part of your mind.  Instead, you become more aware of your subconscious mind. This is the part of your mind that remembers everything, generates your emotions, and is very creative.  And most importantly, it also controls habits. 

So while you might be in full agreement with your everyday logical mind about the need to change a habit, this logical approach does not typically address or reach your subconscious beliefs so it is often unsuccessful despite your best intentions.  For example, you might be determined to lose weight, but somehow you continue with your old habits, despite the objections of your logical mind!  


With the help of hypnosis, you gain direct access to your subconscious mind and you and your hypnotherapist can create new and more productive ways of dealing with any problems in your life. In other words, when you come to agreement with all parts of yourself, then true and lasting change comes into your life. 


How could hypnosis fit in to a person's overall fitness and/or wellness? You hear these terms health, fitness and wellness a lot - explain.   Specifically, hypnosis and related techniques can help you give up cravings for specific unhealthy foods or anything else you want to quit doing.  It can also help you release negative feelings about exercise and improve body image.  Hypnosis can also help you let go of stress and set new priorities in your life, freeing you up to do more of what you really want to accomplish.  

Anything else you'd like to tell our readers.

While hypnosis is not magic, it really can be effective for anyone who is looking to change their habits and health for the better.  You will not lose weight or become healthier with hypnosis alone, but with the help of hypnosis, you can let go of anything this is mentally or emotionally holding you back from being healthy and fit.  In my case, I was overweight and really did not like even the thought of exercising or limiting my favorite unhealthy foods.  But with the help of hypnosis to overcome my resistance to change, I have easily lost 40 lbs. in about five months’ time and I now enjoy exercising two to three days a week.

Thanks Katarina for enlightening us to the affects hypnosis may have in helping people overcome unhealthy habits. Next up, we'll learn from a fitness professional about how a consistent exercise regimen can help you be healthier and happier. Guess who that may be...

Related articles

• Wellness Month: Meet The Experts- A Breathwork Therapist (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts- A Nutritionist (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts - A Yogi (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts - Massage Therapy (joyoffitnessmom.blogspot.com)
• Wellness Month: Nurture the Whole Self for Optimal Well-Being (joyoffitnessmom.blogspot.com)
• Science Finally Tackles Hypnosis http://seedmagazine.com/content/article/science_finally_tackles_hypnosis/

Wellness Month: Meet The Experts- A Nutritionist

Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet. [Source: Wikipedia]


Awe...nutrition, a healthy diet- my nemesis. If you are anything like me, you have an insatiable sweet tooth. It's beyond habit.  Sugar craving, dessert eating is a part of your make-up. At least that is your excuse and your sticking to it! Shoot, if you could only save yourself from yourself, who knows how many mood swings, sugar rushes and crashes you'd avoid in a day.  In comes my friend Peri Donner a certified nutritionist to set us straight! She was kind enough to answer some questions I had about nutrition for the Joy of Fitness Mom nurturing the whole self for optimal well-being, especially how a nutritionist can help people like me and others better our lives- our overall well-being through healthy eating.

Exactly what is a nutritionist? Is there a difference between a dietician and nutritionist?

Great question - The biggest difference is in the perspective and schooling. As a nutrition and wellness coach, I take a broader approach and look at more than just the nutrition aspect of life. I focus on the entire package; mind, body and soul. Dieticians are more focused on the bio-chemistry of food and how they work with the body. The role of the dietitian is to oversee nutritional guidelines for patients, using their nutritional expertise to help people overcome illness and maintain overall health.

I have spent many years learning and gaining knowledge of the body, mind and soul. It is a total package!

Each person is different which means “bio individuality” is imperative to wellness.

Can you tell us a little bit about yourself, your background, the why and how you became a nutritionist?

My interest in health goes far beyond food; I have been seasoned as a personal trainer, spin instructor, fitness instructor and life coach.  Combing my skills as a motivator and educator, I hope to help others reach their wellness goals!

Peri Donner
 Integrative Nutrition
Health & Wellness Coach

My passion for health, nutrition, fitness and the promotion of well- being in my community led me to receive training as a Certified Holistic Health Coach at the Institute for Integrative Nutrition in New York City, the largest nutrition school internationally. Drawing on this knowledge, I help create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

I am certified by the American Board of Drugless Practitioners as a Holistic health and nutrition coach.

What's your take on dieting, fad diets, trying to maintain a healthy diet in general?

I don’t believe in “diets”, I believe in a wellness focused lifestyle. These “Fad diets” set us up for failure and can really mess with our systems. It is best to consult with a nutritionist and wellness coach when embarking on a journey to better your health.

How can we eat healthier on a budget?

Doing anything on a budget is a great opportunity! I think it opens the door to try new things. If we can change the “challenge” to an exciting opportunity, we are more likely to succeed.

I offer grocery store tours as a way to help people trim the fat off their budgets and from the walls of their arteries! My cooking classes show you how to make more with less! One really great way is to sit down and plan your meals for the week or month – that way you know what to look for in the store and can really save money on unnecessary purchases.

Many people buy junk food because they think it is cheaper when in fact it is not. Junk food is not cheaper or healthier –when you add up the health costs you will incur in life to treat allergies, obesity, diabetes, heart disease – you name it – the “junk” that our society puts in our bodies causes the bad stuff in our bodies. Eating healthy saves you money and helps you to thrive in the present and future.

Ask yourself this, Can you put a price on your health?

Any tips and tricks of the trade that people can start incorporating into their diets now?

1. Eat real food... If it is processed, try to stay away from it.
2. The author Michael Pollan says it best “eat food, not much, mostly plants”. However, we have to remember we are all different and need different nutrition.
3. If it comes from the ground or a tree it is typically good (veggies, fruits)!
4. The more you bring healthy food into your life, the more you will want to crowd the bad out.
5. If it has more than 5 ingredients that you don’t know what they are – don’t eat it.

How would a nutritionist benefit me?

I’m glad you asked! As I said before, we are all different – food, exercise and lifestyles that work for one person might be poison for another. Literally, your food can be poisoning you. I give people the opportunity to learn what is best for their body, mind and souls!

Nutrition and wellness coaches are trained to help you figure out what is best for YOU. It is all about personalization.

Any ideas on how to introduce healthy eating to the family? Kids?

There are always healthy alternatives. 

I have many great ideas to get kids and family on the healthy band wagon. Again, it depends on what your kids and family like to eat. This is a very “family- centric” question to answer here, sitting down with the family is best. One really great way to get good food into dishes is the food processor. I put all types of veggies in it until they are almost a puree and then I throw them into a sauce. Mix them into the hamburger you are making ( or ground turkey burger). There are lots of ways to get veggies and fruit into the kiddos!

I offer grocery store visits, cooking classes and post recipes on my blog. In my cooking classes, I focus on ways to make tasty, healthy treats which kids and adults will enjoy while still getting nutrition!

How do you deal with different body types, personality types, environmental factors... I mean it seems a lot a factors affect how and what we eat. For example, I am a tall, skinnish person, who thought she was in good shape to find out I had high cholesterol. How do you break down the barriers, people's misconceptions and break through? 

There are many factors that contribute to health and wellness. It isn’t about a fad diet, eliminating carbs or running 15 miles a week. Just because you are “tall and thin” does not mean that your diet and wellness plan will be the same as the next tall and thin person! People come in all shapes and sizes – we all have different stressors, triggers and demeanors. This again, is why individual plans are so important.

It is my job to listen, observe, and help problem solve. I can help create a wellness plan that will work, but it is up to the individual to put that plan to action and each step is important! We can’t bite off more than we can chew! Taking small steps will foster long lasting results.

Anything you'd like to add?

Wellness plans are forever, diets and fads – set us up for failure, generally because they are unrealistic and not sustainable (or healthy). Let’s find a plan for you, that helps you succeed!

This journey is not about being as skinny as we can be. It is about being our best selves and loving every moment of life. I offer a path to an invigorating, healthy and peaceful life! Check out my website www.peridonner.com and sign up for a free health consultation today! 

Check out these  
nutrition 
informational 
resources:

Choose My Plate

Know What You Eat

Nutrition.gov- Smart Nutrition Starts Here


Thanks Peri for sharing your expertise with us! Up next for Wellness Month: Meet the Experts we will hear from a mom of four and exceptional yoga instructor. 


Love this qoute (Thanks Peri!):
"Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny"  -Gandhi

Related articles

• Wellness Month: Meet The Experts - Massage Therapy (joyoffitnessmom.blogspot.com)
• Food ads may have more clout than parents (msnbc.msn.com)
• Wellness Month: Nurture the Whole Self for Optimal Well-Being (joyoffitnessmom.blogspot.com)

Wellness Month: Meet The Experts - Massage Therapy

Massage: The word comes from the French massage "friction of kneading", or from Arabic massa meaning "to touch, feel or handle" or from Latin massa meaning "mass, dough",^[3][4] cf. Greek verb μάσσω (massō) "to handle, touch, to work with the hands, to knead dough".^[5] [Source: Wikipedia]

The healing art of massage, the manipulation of superficial and deeper layers of muscle and connective tissue to enhance function, aid in the healing process, and promote relaxation and well-being, has been around for centuries with the exact origins being hard to determine.  However, it is well known that many Eastern and Western cultures had techniques that eventually evolved into the massages we receive today. Literature from all over the world has been found to mention techniques of massage such as kneading, pressing, rubbing, tapping as a form of healing. The oldest medical book in existence mentions the treatment of paralysis and reduced circulation using massage. This ancient book called "The Yellow Emperor's Classics of Internal Medicine,"  was written in China in approximately 1000 BC. Then there was Hippocrates, circa 460-375 BC, who discussed "gently rubbing" a dislocated shoulder following reduction to aid healing. The ancient Greeks even used massage on athletes before and after sport. It was thought to help prepare the muscles before activity and remove extra fluid and metabolites after such activity. Gaelen of Rome (129-199 AD) wrote sixteen books on friction massage and gymnastics (remedial exercise), even describing the pressure direction and frequency of treatment. However, it wasn't until the nineteenth century that Swedish born fencer and physical education teacher, Per Ling, introduced the terminology we use today to describe the different massage techniques. He turned Stockholm into a center for therapeutic exercise, which was called medical gymnastics and massage therapy. That is when Swedish massage became internationally known. ln 1917 Massage Therapy was formerly introduced as a separate profession in the United States, when the Surgeon-General set up a rehabilitation process for soldiers wounded in the First World War. [Source: Wikipedia; MassageTherapy101.com]

Jennifer K. Brennan, LMT

Don't worry there will not a pop quiz at the end of this entry; however, I would like to introduce you to my friend Jennifer K. Brennan, LMT of Solace Massage Therapy & Wellness, LLC . She is an expert massage therapist who kindly answered some questions I had about massage therapy and her practice as part of the Joy of Fitness Mom's wellness month: nurturing the whole self for optimal well-being.


How and why did you become a massage therapist? In other words, what is your story,why did you get into the business?

In the late 1990s, I had my first massage after a relationship ended.  I was in great need of loving contact and spiritual uplifting and this massage changed my life.  As I trained for my first marathon in 2000, I received a weekly massage to keep my body comfortable in between long runs.  Massage was the one thing that consistently brought me relief physically and emotionally.  After my children were born, I suffered post-partum depression and when I rebounded enough I realized I needed something just for me.  I went to massage therapy school to honor my passion for the human body, the greatest creation ever, and my desire to heal and touch--literally and figuratively--others in need of vitality and solace.  I believe that people need and deserve healthy touch in order to thrive.  Now, I have a growing practice, interesting clients, and a joy in my heart that no other profession has offered me in my life. 

What is wellness? You hear these terms health, fitness and wellness a lot - explain the wellness part and how it differs from fitness. 

Wellness means being attuned to ourselves physically, mentally, emotionally and spiritually.  If balance between the body, mind, and spirit is out of whack we are at risk for dis-ease.  Fitness is just one vital component of wellness and is especially important for women as we age.  To be well, we need to balance physical activity with rest, good nutrition with occasional indulgence, yin with yang, time with others and time alone.  Wellness for me also involves feeding my passions, doing things that resonate with me and bring me soulful moments, moments where smiles start deep within and radiate out into the world.

What is massage therapy and how does it work? 

Massage is the manipulation of soft tissue (muscles, tendons, ligaments, and fascia).  By using a variety of strokes and pressures, massage aids circulation by moving blood and lymph throughout the body. Massage offers many benefits.  First and foremost, massage therapy helps elicit the relaxation response and encourages the body to "rest and digest".  When the body is relaxed many more benefits can be derived such as reduced pain, improved flexibility, stress reduction, strengthening of the immune system, lowered blood pressure, and increased psychological well being.

Who does massage therapy benefit? 

Massage benefits just about anyone and there are few contraindications.  From the fetus inside a mother's womb to an elderly person nearing the end of their life, touch is vital to our survival as human beings. 

Anything else you'd like to tell our readers?

Women need nurturing in return for all the care they give to others.  On the most basic biological level, women are in continuous flux hormonally--from the first menstrual cycle until menopause and beyond.  These chemical changes can have profound effects on our well-being and sometimes can drive us just about bonkers!  Thankfully, massage, acupuncture, Reiki, yoga and other healing arts are being embraced in growing numbers by women!  It is wonderful to see women acknowledge that they are important enough to care for themselves on deeper levels, to embrace rather resist the changes of each stage of life.  It is only with rest and downtime that our energetic endeavors can best be achieved and fully enjoyed.

Thanks Jennifer for sharing your expertise with us! 


Be on the look out for the next Wellness Month: Meet the Expert- A Nutritionist. In the meantime...Be active. Be happy!


Peace.

Wellness Month: Nurture the Whole Self for Optimal Well-Being

The leaves changing colors, apple pie.
Refreshing, crisp air nipping at your cheeks.
Pumpkin picking, hay rides.

Sounds of glee, the pitter patter of little feet,
As princesses, ghouls and superheros scurry up your walk.
Jubilant voices imploring, "Trick or Treat!"

Nothing like Autumn.
This is your time.
Reflect, rejoice, embrace the sublime.

I just love autumn (can't you tell), as much as I love spring! Maybe it's just that I like transitions, change, that feeling of wonder, awe and adventure. Much like spring, I find strength and a sense of vitality in autumn.  Although it's a busy time of year, somehow the abundance of nature's beauty during the autumnal transition  helps remind me to slow down and reflect on where I've been and where I need to go. Or maybe I am a wee bit off my rocker...Really though, thank goodness for the seasons, because the physical changes in the environment are a great trigger for me to re-access my own health, fitness and well-being needs, Just as nature is preparing for the harshness of winter, I find I need to take heed of the needs of my mind and body and make the proper preparations as well. I know it sounds corny, but it's true.

Having fallen off the fitness wagon (and subsequently finding my fitness groove again), I know just how difficult it is to maintain physical activity, good eating habits, and just overall well being, especially in the late fall and winter months. It's a stressful, hectic time of year when all you want to do is hunker down with a cup of hot chocolate, or hot toddy and watch a movie, or read a book. Staying on the healthy and fit wagon is an ongoing process that even for me, a fitness professional, finds hard to keep a hold of. I tend to not heed my own advice and neglect my wellness needs for an innumerable amount of reasons. That is why I take the time during the seasonal transitions to re-access my fitness, health and well-being and plan ahead for those needs. Maybe this is a good time of year for you too, to evaluate your health, fitness and wellness needs.

Another thing I have found as a fitness instructor, is that my main duty is help people achieve their best physical fitness first and foremost. That's what I am trained to do, not necessarily to deal with nutritional, health related, and other wellness needs. I can make referrals, give some basic guidance, put references on this blog, but that's all. It's so important to have a balanced approach to obtaining good health, fitness and wellness for optimal well-being.  Since I only provide one aspect, one perspective to nurturing the whole self, I thought it would be prudent to invite some experts in the health and wellness field to talk about what they do, so that we all can start thinking about nurturing the whole self (mind, body and spirit) this autumn!

Be on the look out for Wellness Month: Meet The Experts entries for some thoughtful guidance and motivational wisdom.  And as always, be active and be happy!

Related articles

• Nurturing the Senses (joyofspa.com)
• Time to Cleanse (judycaplan.blogspot.com)
• Stressed-out employees at risk for other health problems (news.consumerreports.org)

Go Red For Women: Building Awareness to Reduce Risk of Heart Disease in Women

The American Heart Association (AHA) has declared 02.04.11 as National Wear Red Day to help in their campaign to build awareness and reduce the risk of heart disease and stroke in women. 

Heart disease and stroke are the No. 1 and No. 3 killers of women. But did you know more women die of cardiovascular disease and stroke than the next four causes of death combined, including all forms of cancer? Did you also know that 90 percent of women have one or more risk factors for developing heart disease, which if controlled could reduce their risk?

[Source: Ralph L. Sacco, MD, MS, FAHA, FAAN, President, AHA]

It's personal for me. Not only do I have a genetic blood clotting disorder called Factor V Leiden,  causing my blood to have the propensity to clot which only increases with age, my paternal grandmother, for whom I was very close to, died at a very young age due to complications occurring after open heart surgery. She was only 58. I have come to find out that heart disease and stroke has afflicted many of the women and men in my family- most likely the No. 1 killer of the women in my family.


That's why it has become one of my missions in life to help spread awareness of heart disease and stroke, and to help fund research that fuels the development of treatments and recommendations to prevent heart disease and stroke, as well as medications and surgical innovations for my family and the countless other families out there suffering from this highly preventable disease.  It's also one of the reasons I started Joy of Fitness- to help women and children live active, healthy lifestyles, one of the major ways of preventing heart disease and stroke.


For the second year in a row, I have decided to join the ranks of thousands of individuals, organizations, businesses and schools across the U.S. to help the AHA help women!  I fully support and love what the AHA is doing to spread the word about heart disease and stroke as well as raise and fund cardiovascular research. In the past, AHA-funded research has contributed to such lifesaving discoveries as CPR, pacemakers, bypass surgery, artificial heart valves and microsurgery.


I encourage you to join me in leaving a legacy of health and wellness for our mothers and daughters, our sisters and grandmothers, our best friends, colleagues and women everywhere.

Ways to Go Red:

• Get active. Stay active. Enjoy active. There are so many ways in this busy world we live in to eat healthy and exercise. You just need to make it a priority, a part of the routine, so it becomes a habit not a chore. See 10 Ways to Love Your Heart below.

• Help spread the word by talking with your families. Find out your family medical history, write it down and keep it safe for future generations. Print out and use the AHA Medical Family History Tree template on the home page of this blog at your next doctor's visit.

• Get an annual physical. Here's why: Let's Get a Physical, Physical.  Print out and use the AHA Questions To Ask Your Doctor template found on the home page of this blog at your next doctor's visit.

• Purchase Joy of Fitness reusable bags and workout shirts at the Joy of Fitness Zazzle store.  I will donate all the proceeds from purchases made January through Febraury.  I will let you know end of February what the final number is and write a check out to the AHA. Promise! I can provide a receipt for tax purposes as well, just email me at shannon.joyoffitness@gmail.com.

• I am compiling recipes for a Go Red for Women Cookbook to be sold locally (DC Metro Area) at schools, churches, synagogues, moms groups, and so on. 100% of proceeds will go to the AHA Go Red Campaign to fund cardiovascular disease research. If you or your group is interested in sending a recipe(s) that contains red food or drink items (for example, 10 Foods In Red.), please email me your recipe(s) and story/tribute for the recipe(s). For more details: shannon.joyoffitness.gmail.com.   

• Donate directly to the AHA at the Shannon Stoughton supports Wear Red Day link.

10 Ways to Love Your Heart (from the AHA website)

• 1. Be active: AHA recommends at least 30 minutes of moderate to vigorous physical activity a day.
• 2.  Eat smart: Enjoy a diet low in sodium, saturated fat and trans fat, and rich in fruits, vegetables, fiber-rich whole grains, and monounsaturated fat and polyunsaturated fat.
• 3.  Don’t smoke: Talk to your healthcare provider about smoking cessation programs in your area.  Many are free!
• 4.  Know your numbers: Write down your blood pressure, cholesterol, glucose and body mass index. Discuss with your doctor healthy numbers for you and how to help keep your heart healthy. 
• 5.  De-stress: Stress can cause us to overeat, be sedentary or engage in other health-risk behaviors like smoking, all of which can increase your risk of developing heart disease. Take control of stress by meditating, writing in a journal or going for a brisk walk.
• 6.  Maintain a healthy weight: Excess weight can increase your risk of developing heart disease. Losing even a small amount of weight can help to decrease your risk.
• 7.  Evaluate your risk: Age, gender, race/ethnicity, family history and other medical conditions can all increase your risk of developing heart disease. Know which factors affect you and what you can do to reduce them.
• 8.  Listen to your heart: When warning signs pop up, pay attention to them. By visiting a doctor early, your chances of avoiding a serious condition increase. 
• 9.  Know the facts: Read up on heart disease. By knowing about the culprit, you will be better prepared to help prevent and fight it. Visit GoRedForWomen.org for more information. 
• 10.  Follow up regularly: Keep track of your heart health and risk factors by visiting your doctor regularly for medical checkups. 

Be active. Be Happy!

Related articles

• Let's Get a Physical, Physical...Every Year! (joyoffitnessmom.blogspot.com)
• Women's Heart Health Takes Center Stage in February (acog.org)
• Tiny breaks from sitting can whittle a tiny waist (msnbc.msn.com)

Muffin Top

Image via Wikipedia

That's right muffin top. I am sure you've heard the term and if not well here's what the oracle told me (the www that is), as follows:

• "Muffin-top" is a generally pejorative slang term used to describe the phenomenon of overhanging flesh (fat) when it spills over the waistline of pants or skirts in a manner that resembles the top of a muffin spilling over its paper casing. ...
  en.wikipedia.org/wiki/Muffin_top
• The roll of fat that overflows out of the top of low-cut or too-tight jeans
  en.wiktionary.org/wiki/muffin_top

I love the show 30 Rock on NBC. When they did the muffin top episode, I was rolling on the floor with laughter (please note I did not write ROTFL. I am too old for that) Anyway, it was a good laugh and sometimes you need a good laugh, especially when the reality of that muffin top song hits home!
So, check out the link to the clip.

http://www.nbc.com/30-rock/video/jack-tor-highlight-2/117375/

Get a good laugh, because it's funny and o.k. to laugh!