The End is Coming

It is hard to believe that we are almost at the end of this challenge.  Next week (3/22) will be our last meeting of this session.  Since I will be out of town that week I would like to start doing cholesterol retesting this week.  I will get set up at the school by 5:00 pm today (3/15) and if any of you are available to show up a little early that would be very helpful.  We will do the repeat step test and fitness testing on 3/22.  This is so exciting....... 

Great Taste!

The quinoa dish was easy and tasty.  Marnie asked me if a learned anything new from the class and I think for me it was really how easy it is to cook a good tasting, healthy meal.  We tend to eat the same things every week, so just make sure you are using good fresh ingredients, that are healthy and that you like, and your meals can be simple and taste good.   

These recommendation from The Academy of Nutrition and Dietetics:  March is National Nutrition Month, and this year The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages you to “Get Your Plate in Shape.” Each March, the Academy encourages Americans to return to the basics of healthy eating. This year's National Nutrition Month theme encourages consumers to ensure they are eating the recommended amounts of fruits, vegetables, grains, protein foods and dairy each day. This year’s theme also builds on the USDA's MyPlate, which in June 2011 replaced MyPyramid as the government's primary food group symbol — the easy-to-understand visual cue that helps consumers adopt healthy eating habits consistent with the 2010 Dietary Guidelines for Americans. MyPlate divides the plate into four sections: fruits, vegetables, grains and proteins, with a glass representing dairy products. MyPlate shows consumers how they can incorporate the recommendations of the Dietary Guidelines into every meal. People should make sure half of their plate is fruits and vegetables, and half their grains are whole grains. They also should switch to fat-free or low-fat milk, limit their salt, and reduce their intake of solid fats and added sugars. To learn more about National Nutrition Month, go to http://www.eatright.org/nnm/.

If you are tracking your food you should be able to track these and ensure you are eating what is recommended at least during the remainder of the challenge. 

We have less than three weeks left so look at your 12 weeks goals and see how close you are or how you might have to step it up to reach them.  Finish strong! 

Mandy will be here this week talking about gardening and showing us some yoga moves so wear comfortable clothes.  On 3/15 we will be doing follow-up lab work and making collages  and on 3/22 we will repeat the fitness testing and wrap it up!  

Don't forget the Lunafest Fundraiser for the Haines Cancer Travel Fund on Friday night (3/9) at Harriett Hall.  Dinner, silent auction, and films for $15/advance tickets at the Babbling Book. 

CHECK-IN

Here is what you have told us:

What you have learned:  How to get out of a hole while snowshoeing; Lose-it.com; how to lose 1 or 2 lbs a week;  exercise is good for the brain and will decrease dementia; journaling foods really helps with awareness,  keeping on track and seeing places to make small changes;  setting goals that are manageable; different ways to exercise and why it's good to change things up; how to snowshoe; setting small goals to meet a large goal;  more than just physical activity involved in a healthy lifestyle;  the big three (plank, push-ups and lunges); how to make reaching your goals easier

How many are on track to reach your 12 week goals:
Nutrition:             50% YES     7% NO      43% SOMEWHAT
Physical Activity:  35% YES       0 NO       36% SOMEWHAT
Personal Growth:  28% YES    14% NO    57% SOMEWHAT

33 lbs have been lost by the 57% who are trying to lose weight.

71% of you have changed your exercise routine with the majority exercising 3-5times a week.

78% have changed nutritional behaviors.

71% are keeping a food journal with a pretty even spread between where you are keeping that log.

50% of you feel better about yourself.

And 78% of you expected what you are getting from the program.

You would like more information on:  How to keep mentally happy during the dark days of winter; have a weigh in for those that want it;  nutrition;  how to stay motivated;  specific information of how much water a person needs;  info on vitamin/dietary supplements recommended; portion sizes; a syllabus up front so you know what is coming up; some activities closer in town;  getting rid of belly fat; good carbs?;  good protein?; personal consultation with "that exercise guy";  hear from Dr. Naylor again;  and Marnie as your BFF.

Kari Natwick, SEARHC Dietician,  will be doing a food demo & answering your nutrition questions this week in the kitchen class room. 

When you are in over your head

those hiking poles will come in handy!   Thanks to CJ we have some new insights into hiking;  keep your weight over your feet both going up and down, leave the little black shoes for another time and during the winter you can go places you can't get to in the summer.  When talking about what gets her out and what keeps her motivated she said she has been hiking and skiing since she was three.  That is so important is this day of video games and computers, if you have young children or access to young children as a grandparent, aunt, uncle, Big Brother, Big Sister, take those children outside and help them to love the outdoors and moving. It's easy to love the beautiful outdoors in Haines.  

You might want to reread the the last few blogs to be ready for this week. 

Please put the Luna Bar Film Fest and Silent Auction on your calendar for March 9th.  It is a fundraiser for the Haines Cancer Travel Fund sponsored by WISEWOMAN and South East Alaska State Fair. 

"The best way to predict the future is to create it." ~ Peter Drucker

The book  "brain rules" by John Medina  includes "12 principles for Surviving and Thriving at Work, Home and School." .  Rule #1:  Exercise boosts brain power.  We hear more and more about how activity helps us learn.  Medina says "Aerobic exercise just twice a week halves your risk of general dementia.  It cuts your risk of Alzheimer's by 60%."   Jeanne talked about how our brains are plastic which refers to the plasticity or neuroplasticity, which is the ability of our brains to change with new experiences and to create new neuropathways so we can remember the new things we are learning. 

 The second book she talked about was "Drive: The Surprising Truth About What Motivates Us" by Daniel H. Pink. Pink talks about three elements that motivate us; autonomy, mastery, and purpose.  Jeanne says autonomy is deciding what we want to do and with whom, mastery is finding something that is "just right" for us, "like Goldilocks", and purpose is something with a meaning to who we are in the big picture.  She also talked about the theory of "flow" which is getting lost in something you enjoy. 

Hope you all saw the "four tips for staying fit" also from the book "Drive" on the back of the handout:  1. Set your own intrinsic goals; 2. Ditch the treadmill, unless you really like treadmills; 3.  keep mastery in mind as" getting better at something provides a great source of renewable energy";  and 4.  reward yourself the right way with a "now that" reward. I hope you take some time to read it. 

We are into week six, are your 12 week goals still where you want to go?  Do you need to make some adjustments?  How can the group help you? 

"Discipline....Who likes that word?"

Chorus taught us the three fundamental principles in Seibukan Jujutsu: Awareness, Assessment and Action. Awareness is being honest with yourself and looking at the situation you are in.  Assessment is making a connection with what you know about yourself. Action is making a decision to change or accept your situation. 
The Martial Arts Culture brings together people with a common goal and teaches an increased ability to meet the demands of life.  Sometimes there is no escape but to fight back and this brings feeling of anger, fear and frustration.

I think these principles and culture can be said about "The Challenge" as well.  We have come together with a common goal: to try to make some change in our lives.  There is an awareness that we need to make a change.  Have you been honest with yourself about what that changes needs to be and made the connection with what you know about yourself?  Sometimes we come to awareness from something someone else may have said and we jump right to action.  It is important to take the time to be honest and own that awareness before we can really take action.  Look at your twelve week goals again and again and make sure they are what you want and if they are, set those weekly intentions to meet those goals.  If not, take some time, rewrite the goals and again set those weekly intentions to get you where you want to go.  Be honest, figure out what you really want and then go for it.  You are investing 12 weeks, so make it worth your time. 

The Dick Hotch Basketball Tournament is this weekend and WISEWOMAN is sponsoring a "Pack the Gym Red" Day on Saturday, 2/11.  This is an "awareness to action campaign" to increase your knowledge of the #1 Killer; Heart Disease. If you come out on Saturday, 2/11, wear Red!

The Southeast Alaska State Fair & Well & Fit Community Council is partnering for the Winter Olympics on Saturday, February 18th, starting with a Community Skate at 10:00am (weather permitting), ski & sled races, softball and golf in the snow, and a Chili Cook Off.  Put it on your calendar and watch for further details. 
 

Don't brag on yourself....

...but do brag to yourself.  Cheri says self talk is very powerful and remember when you do talk to yourself to reinforce the positive. 

You can find that recipe for the dehydrated cookies Cheri brought in at rawfoodist.net or there are several good books at the library if you want to learn more.  

I have been reading about the Six Word Memoir or your life story in six words.  Your challenge this week is to bring your Six Word Memoir to class to share.  My first attempt is "WISEWOMAN nurse on journey to health."  Give it a try.