SUMMER EATING TIPS

My idea of a great summer Saturday is an early power walking workout with Chanel at the Art Museum. Summer eating especially while on vacation is something we all look forward to.  There are those special foods that most of us associate with happy summer times.   But without some planning it’s easy to pack on the pounds.  So here are my summer eating tips that can keep vacation fun and keep you healthy. 

Conscious Eating:  This is essential so that you are aware of everything that’s going in your mouth and can plan accordingly.  If you eat consciously, you’ll actually enjoy your food more and can plan for treats without sabotaging yourself by overdoing it.  

Traveling:  Car trips can be a caloric disaster.  It’s so easy to stop at every convenience store or fast food restaurant along the way.  Instead, pack a cooler with healthy snacks of nuts, fruits, granola and bottles of water.  If you want those French fries on the Boardwalk later, why not make sensible choices earlier in the day? 

Breakfast:  I can’t stress enough how important breakfast is on vacation.  Having a good first meal (and I don’t mean the pancake house every day) will give you energy and prevent the extreme hunger that can lead to making poor food choices. This is especially true for beach-goers.  Do not head to the beach without eating.  You can become dehydrated and feel lightheaded from having no fuel in your body.  The risk is that you’ll be so hungry that you pounce on the first hot dog or ice cream cone you see when you leave the beach.  Eating a piece of fruit, some cereal or yogurt in the morning is the way to go. 

Barbecues:  I just love a great summer barbecue; hanging out with friends, family and eating that smoky, grilled food.  Be conscious of the menu and make your choices wisely.  Have a burger, but opt for a turkey burger, if possible, and think about skipping the roll.  Eat the veggies, green salad and watermelon and be conservative with potato or macaroni salads made with mayonnaise.  There is nothing wrong with having a taste of everything but don’t overload your plate.  This isn’t your last supper.  Leave the party feeling good, not feeling like “Get me to the couch, I’m so stuffed I can’t breathe!” 

Drinking:  We forget that beverages can be sugary and very fattening.  Limit alcoholic beverages like Pina Colada"s to special occasions.  They taste wonderful, but are extremely high in empty calories.  Soft drinks with sugar are really liquid candy.  Even some of those flavored iced coffees are loaded with hidden fats and calories.  A big glass of unsweetened ice tea with lemon, orange or mint leaves is a good way to enjoy a cool refreshing drink.  And drink plenty of water, as it will cool you down and hydrate the body especially during a workout.  

6.    

          Exercise:  If you have been working out all winter, terrific.  But if not, summer is the perfect time to get started.  So have your favorite Kohr Brother’s custard.  But burn off the calories.  Walk, swim or join my ShapelyGirl Workout classes. As I tell my clients: Get off the couch.  Move, breathe and transform yourself.

Debra Mazda, M.Ed. is an Exercise Physiologist, Certified Personal Trainer and President of ShapelyGirl Fitness™, a motivational fitness company which includes workout DVD’s, inspirational CD’s, and an online community (www.debramazda.com).  Debra lost 140 pounds 25 years ago by embracing exercise and healthy eating.  E-mail her debramazda@live.com

A Rare Friendship

June 2013

About 3 months ago, I began to “LOSE MY VOICE”, my passion and my connection to everything in my life, including myself.  Sadness and anxiety began to overwhelm me and I could feel myself slowly declining from any dream or vision that had part of my world for the past 25 years. I really knew I was in trouble when I began to eat poorly and my workouts were becoming a chore and not the love or movement my body needed to live a healthy life. I could not even journal as writing about my feelings was how I survived in the past especially when I felt a disconnect from life.  A very negative mindset began to arise and my world began to crumble.  How was this happening?  First, my past began to emerge, years of abuse that I left behind came back to haunt me. That coincided with a physical injury that was so painful that it left me helpless for weeks. I have never had an injury of this magnitude before, especially an injury that could have ended my fitness career. That scared me.  However, the most overwhelming issue I was trying to grasp on to was the death of my dearest friend Gere in October 2012. It was not until after the holidays when I realized how permanent her death was, but what I really did not know was how I was going to emotionally deal with this loss or recover from her death.  Gere and I met in 1968 when we were both freshmen in high school. Gere was bubbly, kind, loving and a very unique person who would help, mold and shape my life in a very special way.  We were two silly girls who loved life, very unconventional in our thinking and born rebels. We were drawn together and instantly connected in a very extraordinary way. Soon after we met, and realizing we had the same birthday we became pinky blood sisters. For two gritty girls our friendship became an instant sisterhood, the kind that would whether any storm and last throughout 44 years.  In fact, we were soul mates, connected for life. Gere lived one parish over from me and that meant we could see each other outside of school and we did. I spent many days with her and her family who became like my own. Her parents and sisters, who I adored, were kind and loving and they welcomed me with open arms.  Prior to her death, Gere had been in a coma for almost 5 weeks.  I was at the hospital daily reading her books, singing to her, dancing to the disco music we loved, reading scripture, talking about God’s love for her, telling her jokes, holding her hand, talking about life but mostly I cried and prayed non- stop for her healing.  Every day, I could feel her love and God’s angels in that room while I was there and I know that time brought me even closer to her.  Still, for weeks I was in fog, crying, God help me out, how and why did this happen, what was I to see or learn from this? In the end, Plenty!  When she died I was devastated and was having trouble truly grasping on to the permanent absence that would now unfold in my life. I had to seek GOD for answers because no human could make me feel better or help me make any sense out of her death.  While we all have our own way of expressing what we think death is and the bible is very clear as to what awaits us, as I think about eternity I can only imagine.  We all hope in the end we are good enough to spend it with a merciful God but I know that one day we all stand in judgment. I knew that was where Gere was headed toward to meet her creator.  As I watched Gere in bed day after day I felt helpless to do anything but be there.  It was then I really needed to trust and believe God had a plan for her as he does for me and I so needed to accept this. As the weeks went on I finally found the peace I needed spending time in prayer and reading scripture to comfort me.  Then, March 16^th came, our 59^th birthday. Sharing the same birthday every year we would celebrate together even if it meant a cup of coffee together.  But not this year, I would go solo and it was not sitting well with me.  Like I said, I could not quite grasp onto the bigger picture of her not being here anymore. No more phone calls, no more dinners,  no more girl talk or sleep overs, it all ended on that dreadful day when I received the news. However, even now as I sit and write about my Gere I can still feel her love. Gere was all about love, compassion and forgiveness; she talked, lived and practiced it. Some may say that is a weakness but in reality it is a way to free ourselves to really love and that is what we all want, to feel love.  Gere and I were planning our 60^th birthday next year and we decided we would both go to the Adirondacks together.  Next year on March 16th I will celebrate both of our lives  because knowing Gere and being with her a short amount of time has  made me realize that life is so precious, we never know what is around the corner and that love and forgiveness is the only way to true happiness.  I can honestly say I felt true love from Gere who was my special ANGEL and always there when I needed comfort or compassion. Gere was a true friend. You see, a true friend is not only there in the good times but will always be there when you fall down. She lifted me up time after time and she is my heart forever. As for me, I am feeling better than ever.  I always knew that I would come back stronger as I have done time after time.  While I was shaken up for a while, I knew deep down inside I would get up again and start over.  So, after these few months of physical, emotional, and mental CHALLENGES and SET BACKS I am standing tall once again. I can honestly say that between a great chiropractor, some acupuncture, journaling, rest, prayer to a GOD who promises to protect me I can say I feel better than ever.  There is not a day that goes by Gere is not remembered, I feel her presence with me everyday.  I know I will see her again someday.  Gere has taught me that kindness, forgiveness and love will override any fear we might in this life and that I serve a God who loves us all, especially in our darkest hour.

Debra

Pam from Jacksonville asks...

First I love my Step DVD. I am not having a problem with exercise, it is food. I realize this is a mental issue. I start out doing good and by bed time I have blown it all to pieces. Any tips or suggestions. Hi Pam, I think this is not just another question, but this could be the question of the century when it comes to EATING for any binge or compulsive eater who has weight loss as a goal. I am exercising but why am I sabatoging myself at night time?. This behavior is very deep emotionally as well as psychologically. It is not so cut and dry as one would think. There are many reasons we do this to ourselves but at the top of my list is this — we are dealing with a long history of this behavior in which food has become friend, enemy, lover and comfort. At night, when we are all alone, it is so easy to reach for something because the day is finished and you want what you want and you will deal with it tomorrow but for now you will have it. We do not stop to think that we certainly do not need it but old actions certainly come back to haunt us on a daily basis. I know, as it happens to me all of the time. Sometimes I give in but most times I do not. I have realized over the past 10 years or so that larger women are working out now more than ever but weight loss is not always the final prize. While more and more women realize that exercise is important to achieve any weight loss I am not convinced that they have a clear perspective on how important an effect food has on long term results. And yes, you are right, food for most of us is MENTAL. We eat too much of it, we think too much about it and we spend too much time eating it. One thing I learned many years ago was to make sure I eat enough during the day because if not I gave myself the permission to eat what, where and whenever I wanted to. I had no boundaries and just did what I did because that is all I knew. Well, it is time to come to terms with eating and food. Once food becomes fuel for your body and not an instant gratification for our sorrow or lonliness we can fully begin to understand that we can take control of this and while yes you may think you blew it right then in reality it is a tiny piece of the puzzle of your life. It is time to think about your actions, be accountable to you and realize you have complete control over your choices and even if the better choices do not happen all of the time make it most of the time! Hugs, Debra

Are you fit?

Think that you’re fit? Maybe, maybe not.  Regular exercise has far more benefits than fitting into a smaller dress size for your next family reunion. Did you know that being your desirable size has nothing to do with your fitness level? While eating right is a wonderful way to get healthy, combined with EXERCISE, you have a powerful defense against ailments.

Exercising:

• Helps Stabilize Cholesterol

• Lowers Blood Pressure

• Burns FAT QUICKER

• Combats heart disease

• Burns Calories

• Raises your metabolism

• Improves Sleep

• Controls Stress

• Increases Endurance

So the next time you reach you reach for that healthy snack, exercise afterwards. Going for a swim, taking a walk through the neighborhood, riding a bike through the park, and trying a new dance class are all fantastic ways to get moving and improving your body. Get UP, Get MOTIVATED and Get MOVING!!!!

Love,

Debra

Moderate Exercise Regimens Benefit People with Cancer (submitted by Melanie Bowen)

While taking on a new exercise regimen may seem like the last thing a cancer patient feels up to doing, this may be the very commitment that provides a cancer patient with enough strength and energy to successfully complete treatment. There are numerous benefits that can potentially stem from a cancer patient getting regular amounts of moderate-level exercise. These benefits range from better weight management, increased physical strength, stamina, better outlook on life and improved levels of energy. Exercise Can Upgrade the Quality of Life for a Cancer Patient The American Cancer Society released an informative online publication that provides helpful information about increased quality of life for people suffering from various kinds of cancer. The publication states that lifestyle changes that include consistent exercise can help patients to gain balance, reduce blood clots, and can also lessen the amount of fatigue a person feels. When people go through cancer treatments that include surgeries, chemotherapy treatments and radiation, fatigue is almost always a given. Fatigue settles in and can be a difficult obstacle for any cancer patient to overcome, from those battling breast cancer all the way to mesothelioma. If a person experiences this and is able to make small lifestyle changes that include walking two or three times a week, or going for a bicycle ride, the fatigue has a greater chance of decreasing. This will leave the patient with a renewed sense of mental and physical refreshment that can lead to more exercise and improved overall strength. The stronger a body is, the better a person’s chances are of fighting the disease and continuing with necessary cancer treatments. Helpful Things to Keep in Mind When Beginning an Exercise Regimen Before committing to a specific type of exercise routine or schedule, it is helpful and important for a person with cancer to speak to his or her private physician or oncologist. The medical professional can observe progress and also can make suggestions as to specific types of exercises that may be the most beneficial to the patient and their diagnosis. Drinking a lot of water and getting plenty of rest between exercise and treatments will also help to improve the results of exercising and will provide the patient with renewed stamina to maintain a moderate exercise schedule. Adding in healthy foods such as fresh spinach salads, berries and low fat meats will also provide great nutrition to support a person’s strength and energy levels. Submitted by Melanie Bowen http://www.mesothelioma.com/blog/authors/melanie/

The Big Picture

As the New Year is here many of us are looking forward to a new year of promises and a chance to improve ourselves through many of the New Year's resolutions we made in the past. We spend time thinking and reflecting on the past year but somehow we tend to be enormously self critical of what we have not done, finished, conquered and lack in our lives. Our society is so fixated on finding faults and that trickles down to self-defeat for many of us. We tend to question our own beliefs, allowing others to make critical decisions for our lives.  So, how could we create any empowering New Year's resolutions when we are already critical of ourselves and who we are?  

Instead of focusing on how far you still have to accomplish, it is very important to take the time to acknowledge how far you have come.  Take some me time and think about any accomplishment that has moved you forward. Ignoring the "big picture" will rob you of the joy or sense of success that you have finished. Celebrate your personal accomplishments - those times you responded to difficult times to help someone, and build on this. Starting out the year on a positive note will motivate and inspire you to things you never thought possible in this New Year.

Life is full of mountains, challenges and setbacks. I am sure this New Year will be no different. When you understand that YOUR life is a journey and we are all given the opportunity to learn, grow and evolve from our experiences it just gets better and the past seems just that.

No matter where you are in your life right now, this is the time to learn, grow and evolve but more importantly move forward. Take this year and see how far you can go in your life. I am praying that each one of you realizes the importance of your life in the "BIG PICTURE"!

Hugs,
Debra