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Find the Time

 


Article posted by Sherri Sacconaghi, November 29th, 2011

 

 

The holidays are in full swing. This means a full calendar that leaves little time for taking care of ourselves. Make sure you do not let your exercise routine hit the chopping block this season.

During the holidays it is more important than ever to exercise. I suggest you even ramp your normal routine up a bit. December means an active party circuit for many. More delicious food and drink means more calories than usual are consumed. Remember, to keep that weight from creeping up this holiday season you must expend more calories than you take in. Exercise helps balance that extra slice of pie.

Let’s not forget the extra stress that comes this time of year. Planning the perfect party, buying the perfect gifts, money concerns, and family drama. The holidays bring a lot of extra emotion that can turn the most Zen person a little crazy. Exercise is one of the best ways to manage stress and boost your happy hormones so you can tolerate even the longest lines at the mall.

If your same old routine just cannot compete with the holiday fun, then this is the time to change it up to keep you motivated to keep moving. Try one of these tips to help keep you moving though the holiday season.

  • Try a new class or sport. If you have always wanted to ski, now is the time to hit the slopes. If the thought of one more minute on the treadmill makes you pull the covers over your head, try boot camp to work up a serious sweat.

  • Find a fitness buddy. If you are struggling to keep motivated this holiday season, you can bet others are too. It is easier to slap on those walking shoes at 6:00am if you know your buddy is waiting for you on the corner. Find someone who is reliable and motivating and challenge each other to get up and get moving.

  • Sign up for one of the festive race events around town. It will give you a goal to train for and you will be less likely to slack off on exercise. Plus, it is fun to run down the streets with reindeer antlers on your head. For a list of events check out www.racecenter.com.

It is important to take care of yourselves throughout the holidays. Exercise can be a challenge to fit into your busy schedule. Remember that some exercise is better than none. Maybe you do not have time for your usual 90 minute power yoga class. So Pop in a DVD for 30 minutes. It does not have to be all or nothing. Just keep moving. Then go forth and celebrate the season.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Give Thanks


Article posted by Sherri Sacconaghi, November 15th, 2011,

 

It is about that time when we all start planning for the big Thanksgiving Day festivities. With a little thought and planning it is easy to enjoy the big day.

It is common to splurge on Thanksgiving Day but here are some tips that allow for a little indulgence without tipping the scales:

  • Eat Breakfast. It is tempting to save your calories for the big meal but eating a healthy breakfast of a protein and a whole grain carbohydrate (think Greek yogurt with berries and almonds) will get you off on the right foot and keep you from munching throughout the day. Not to mention, if you are hosting, you need the energy a good breakfast provides.

  • Keep it Balanced. No need to go overboard on the starchy carbs. Steer clear of reaching for the rolls AND the potatoes AND the bread stuffing. You don’t need all three. Choose the one that looks the most delicious and then load up on fruit and veggies.

  • Ask for a Healthy Side Dish. If you are the host, make it a potluck and ask your guests to bring a healthy version of their assigned side dish. Make it fun and ask for recipes to be included.

  • Keep it Slow. A lot of work goes into a Thanksgiving meal. Enjoy it. Spend the meal conversing with family and friends and put your fork down every once and awhile.

  • Make it Active. A game of flag football, a walk after dinner or a little Dance Central in the Kinect will not only be fun but it will help digest all of that delicious food.

There are some delicious Healthy recipes for Thanksgiving, but it also is easy to make a couple of simple changes to your favorites. Consider these.

  • Instead of green bean casserole with creamed soups TRY steamed fresh green beans drizzled with Olive oil.

  • Instead of Sweet potato casserole TRY roasted sweet potatoes with a maple glaze.

  • Instead of Mashed potatoes, TRY mashed cauliflower.

  • Instead of pumpkin pie in the pastry shell TRY pie filling served in ramekins without the crust.

The food gets all the glory at Thanksgiving but this day is about more than food. Remember to take time this Thanksgiving to appreciate all of the good things in your life. Enjoy your family and friends and take time to help others who may be less fortunate this holiday season.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Not What But Why

 


Article posted by Sherri Sacconaghi, November 2nd, 2011

 


When trying to lose weight or be healthier, we often focus on calories, fat, fiber, carbohydrates, and other fun food facts. That is a very important part of the health equation but sometimes it is more about why we eat than what we eat.

As a Health Coach I work with clients around two categories of food . Secondary food is the food that we eat. It fills us, comforts us, and makes us stronger. But there is another classification of food that is just as important to our well being. This is known as Primary food. It also comforts us, and makes us stronger but it does not fill our bodies, it fills our soul.

Primary food is divided into four Categories:

  • Relationships

  • Career

  • Exercise

  • Spirituality

According to Joshua Rosenthal, author of Integrative Nutrition. “Primary foods feed us, but they don't come on a plate. Elements such as a meaningful spiritual practice, an inspiring career, regular and enjoyable physical activity and honest and open relationships that feed your soul and your hunger for living all constitute primary food. The more primary food we receive, the less we depend upon secondary foods. The opposite is also true. The more we fill ourselves with secondary foods, the less we are able to receive the primary foods of life.”

The interplay between primary food and secondary food is very strong. Often times when we eat, or overeat food we think it is because we love sweets, or we are weak and cannot stop at just one cookie. Consider instead, that we are using food to fill up a void left by a lack of primary food.

Think about a time in your life when you were happy and fulfilled. Maybe planning your wedding, decorating a new house or writing your first book. You felt stimulated and happy and did not mark the time by the next meal or snack. In fact you forgot to eat at all at times.

Now think of a time when you were depressed or emotionally struggling. A broken relationship, an unfulfilling job, or a physical injury that kept you off your feet. You found yourself eating throughout the day but never feeling full.

We use food to mask feelings so we do not have to feel them. The less we rely on secondary food to sooth us, the more we are forced look at the primary food in our life and see what is lacking and where we need to focus to get ourselves back on track.

The holidays are often a time of increased emotions. Stress, sadness, loneliness and joy. It is the perfect time to explore the connection between your primary and secondary foods. So while it is important to keep track of just how many pieces of left over Halloween candy you consume, it is just as important to realize why you want the candy in the first place.

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Healthy Halloween Tricks


Article posted by Sherri Sacconaghi: October 24, 2011,

 


Just when you are hitting your post summer health stride, here it comes, the holiday kickoff that starts with Halloween. For all you Kit Kat loving people out there this holiday often starts the downward spiral to your healthy habits. Don’t let it all go. Get organized, plan ahead, and follow these simple tricks to get your Halloween and your holidays off on the right foot.

  • Don’t Sabatoge. Buy only candy you don’t like. If you love Snickers why tempt yourself with a whole bowl. TIP: Get the candy out of your house the day after Halloween. Let your kids pick some favorites and send the rest to the office, or better yet, send it to our troops overseas via Operation Gratitude.

  • Don’t Rush. The store will not run out of candy so no need to rush out two weeks ahead of time and have that sweet temptation in your pantry. Buy your treats a day or two ahead of time.

  • Do plan ahead. Give your family a healthy dinner that includes a healthy protein and a carbohydrate. This will keep your blood sugar stable and you will be less likely to munch those M&M’s. See Below for my favorite.

  • Do make it about the night. Keep Halloween night focused on a fun night out with friends and neighbors. Kids really just like to get something when they knock at the door. Here are some healthier treat ideas to hand out to the ghost and goblins:

    • Mini raisins

    • Pretzels

    • Chex mix bags

    • Glow necklaces

    • Sticker, tattoos or themed erasers

    • If you have to go the candy route, peppermint patties and chocolate covered raisins are a better choice.

Think of Halloween as training for the big holiday race to come. Sugary, fattening treats may taste good for a moment but looking fabulous in that little black dress at the company holiday party next month is so much more satisfying.

Send your family out full and happy with this amazing chili.

 

Pumpkin Chili

Ingredients

  • 2 pounds ground Turkey

  • 1 large onion, diced

  • 1 green bell pepper, diced

  • 2 (15 ounce) cans kidney beans, drained

  • 1 (46 fluid ounce) can tomato juice

  • 1 (28 ounce) can peeled and diced tomatoes with juice

  • 1/2 cup canned pumpkin puree

  • 1 tablespoon pumpkin pie spice

  • 1 tablespoon chili powder

Directions

  1. In a large pot over medium heat, cook beef until brown; drain. Stir in onion and bell pepper and cook 5 minutes. Stir in beans, tomato juice, diced tomatoes and pumpkin puree. Season with pumpkin pie spice, chili powder and sugar. Simmer 1 hour.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Carbohydrates: Good or Evil


Article Posted by: Sherri Sacconaghi, October 12th, 2011

 


Carbohydrates continue to be the center of an ongoing debate. They have gotten a bad rap over the years from dieters everywhere. Let me make one thing clear, all carbs are not created equal.

Your body needs carbohydrates. But not just any carbohydrate. If you are a white bread, white pasta, white rice loving kind of person, this will be hard to hear. The white stuff has got to go. It is not what your body needs. In fact, they are doing your body more harm than good, holding you back from losing weight and gaining energy.

In simple terms, when you eat food from white flour your body treats it much like sugar. Because white flour is stripped of nutrients, it takes your body no time to digest it. It enters your blood stream too fast, spiking your blood sugar. This is more than your body can process at one time so it stores the excess as fat. (Yep, it is not just fat that makes you fat).

What your body needs is whole grains. Brown food. Whole grain bread, whole wheat pasta, brown rice, and quinoa. In fact if the first ingredient on the package does not say “Whole Grain” put it down. Companies like to confuse you with terms like “enriched flour” or “wheat flour”. That means it is white flour that has been stripped of the wheat germ, bleached and had some nutrients added back in. Not good enough.

Whole grain foods give your body energy. The body has to work hard to break them down and that means there is nothing left to store as fat. Even more important are the nutrients that come in whole grain foods such as energy producing B vitamins, iron, and vitamin E. Whole grains are loaded with fiber so a sandwich made on whole grain bread will keep you fuller much longer than one made on white.

Adding whole grains into your diet is one of the easiest and most impactful things you can do. Almost every white food has a whole wheat alternative. Try this:

  • Switch all of your bread, tortillas, bagels and buns from white to whole wheat.

  • Use brown rice in place of white rice. It works just as well in all recipes, even in sushi.

  • Try a new grain. Quinoa, millet, kasha, amaranth, whole wheat cous cous all make fantastic substitutes for rice or pasta.

  • Use brown rice pasta, quinoa pasta or whole wheat pasta in place of regular white pasta. (Beware; even the veggie colored pasta is made of white flour).

Whole grain carbohydrates fuel your metabolism and give you energy, so eat and enjoy.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Bookmark with:

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