Get ready for the next Challenge starting January 6, 2011

Make the commitment to improve your health and become a part of the Haines well & fit community.  The next challenge starts Thursday, January 6, 2011, 6:00 pm at the Haines School.  Join us for great guest speakers, current up-to-date information on physical activity and nutrition, and support to reach your goals.  Cost is $35 for the entire 12 week program.    

Register with Nate Benton, Haines Community Ed Director at 766-6727 or natebenton@hbsd.net. 

Inform, Inspire, Empower

Maybe it is the British accent but I always love listening to what Julian Naylor, MD has to share. I have been pondering her top 5 weight loss and maintenance list.

1. Keep a Diary

2. 5 servings of fruits and vegetables everyday

3. 6-8 oz of H2O daily

4. Exercise for about 1 hour most days of the week

5. Sleep 8 hours per night.

I like that each of these are relatively simple, measurable and positive. The list does not contain things like you can not ever have sugar or wine or you have to do 1000 sit-ups before each meal. It has been my experience when people are contemplating losing weight they think of such impossible to stick to rules. This list, looks to me, like one, that can become a habit. 

"It is not easy."  

BUT, it could help to prevent disease as demonstrated in a pharmaceutical study Dr. Naylor presented. The life-style group, those who were facilitated in improved nutrition and physical activity, demonstrated a 60% reduced risk of developing Type II diabetes. The group on medication did not demonstrate the same results thus the study was abandoned. 

Her take on Vitamin Supplements: If nothing else take Vit. D and Calcium at a basic dose of 1000mg Calcium and 800iu of D3 in divided doses. 

11/25/10 -See you all at the Turkey Trot Thanksgiving Morning at 9:00 am. You will get a point and... a reflective vest.

Where have we been

On 11/11/10 we discussed what we learned so far and areas of continued struggles. Here is a quick recap:

Things learned

1. You (neither am I) are not the only one struggling with making lifestyle changes.

2. The use of a "trigger" can help to establish new behaviors. For example: "I will eat a piece of fruit with breakfast and lunch everyday." or "I will dedicate time for self reflection, prayer, and intentions while drinking my morning coffee, instead of checking emails."

3. Increased awareness of the empty eating/snacking during the day.

4. Drinking water while preparing meals prevents snacking.

5. My thoughts on food and exercise can drive my behaviors.

6. Having accountability improves follow through.

Struggles

1. Sometimes I just don't want to....

2. Other commitments and routines like children and work schedules make exercise time difficult to find.

3. Finding the "what" in what is standing in the way.

Out of this discussion I can proudly say Nancy and Kim found accountability in each other and have become attendants of Morning Muscles! 

The Challenge for this week was to find a Healthy Holiday recipe to share. It is not too late. If you post a comment with a recipe attached you can still earn your bonus point.

Perceived Exertion

It is fun paying attention to my 'perceived exertion rate' as I exercise this week.  Any distraction is good while I am doing the plank!  Greg says most workouts should be at Level 5-6 on the scale ~ "Level 5 is just above comfortable, am sweating more and can still talk easily" and "Level 6 is I can still talk, but am slightly breathless."  You can see how the scale will work for everyone because as your fitness improves your exertion rate will decrease and you have to step it up to reach your level of 5 or 6.  If you want to try interval training just add in some intensity blasts to 8 or 9 and recovery at 4 or 5.  You can do it with any workout ~ give it a try.  

This weeks challenge ~ add interval training to at least one workout this week. 

Perceived Exertion Scale
Level 1:  I'm watching TV and eating Bon Bons
Level 2:  I'm comfortable and could maintain this pace all day long
Level 3:  I'm still comfortable, but am breathing a bit harder
Level 4:  I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5:  I'm just above comfortable, am sweating more and can still talk easily
Level 6:  I can still talk, but am slightly breathless
Level 7:  I can still talk, but I don't really want to.  I'm sweating like a pig
Level 8:  I can grunt in response to your questions and can only keep this pace for a short time period
Level 9:  I am probably going to die
Level 10:  I am dead
 

Check out MyPyramid.gov for interesting information on your daily recommended amounts for each food group and take a look at the tracker. 

Wellness Assessment

Access Dr. Bob Whitcomb's recommended wellness assessment here:
http://wellness.uwsp.edu/other/livewell/index.asp
Remember it is worth an extra point for those who take it and bring in your score.

For others that missed our meeting on 11/28/10 you might want to talk with your challenge friends about Dr. Whitcomb's presentation. He offered great insight on the definition of "Wellness" and how we should seek balance in all dimensions of our life.
Don't let your brain get "stuck on stupid" remember the first step away from disease and toward wellness is awareness. From awareness we can seek knowledge[education] and from knowledge[education] we can grow.

Official Challenge for this week: Write your personal mission statement. Bring it in to share with the group on 11/4/10.

11/04/10 is a meeting you won't want to miss; Greg Schlachter will enlighten us with his vast knowledge on exercise and physcial activity. More than a handsome face, he use to be the strength and conditioning specialist for the NHL Ducks. He spent many years as a private trainer and even more as a professional athlete himself.

More to come

29 days into the challenge. 

On 10/21/10 we discussed specific goals. Some are feeling pleased with your progress toward the 10 week goals. Others are seeking greater change. Where ever you lie on the spectrum I would encourage going back to day one. Robin Grace talked to us about our thoughts. Do we sabotage our selves, at times, with our own thoughts? I know I do. My personal drive to excel can actually prevent me from trying. Do we make excuses without actually looking at barriers to reaching our goals. My take home thought for this 1/2 way point: 1. celebrate your successes  2. look closely at your "failures" and make them an opportunity for learning. Searching for wellness is a life long journey.

The challenge for this week is to volunteer for a community organization or event that is out of the norm for you. You will have until Thurs. the 4th to complete for an additional point. Remember those points may lead to cash...

If you see Phyllis Sage give her a big pat on the back for reaching her goal of climbing Ripinsky to the tower. Thanks to Kim Larson and Tina Olsen for providing the support she needed. You Go Girls!! I am proud.
~M

Relaxation Response

After my husband got out of bed this morning I thought I would try to do some relaxation breathing, twenty minutes later when I sat on the side of my bed I realized I forgot all about the breathing, but I did have a plan for my day.  It was easier when every now and then Laurie said "come back to your breath." Maybe a guided relaxation CD or something on my iPod might be helpful.  I was able to try it again at the end of yoga class today, and while it is hard to keep thoughts from intruding, it does help make you feel more relaxed.  I am going to keep trying. 

Sorry, the blog is late again this week.  The challenge for this week is to clean out your sock drawer.  

See you on Thursday. 

In Defense Of Food

"Eat food. Not too much. Mostly plants. That more or less is the short answer to the supposedly incredibly complicated and confusing question of what we humans should eat in order to be maximally healthy." ~Michael Pollan

The above is the opening paragraph from, In Defense of Food by Mr. Pollan. While Nancy McGrew RD, spoke to us last week I could not get the first three statements out of my head. Eat food. Not too much. Mostly plants. If I was to put Nancy's recommendations together with Pollan's this is the 5 point mantra I would learn and repeat.

1. Eat Food

2. Whole Food from the source

3. Not too much

4. Mostly Plants

5. Keep variety and enjoyment

I know when it comes to food it is not really this simple. Food seems to take on its own relationships for people. Be it social, emotional or just entertainment. For many food is no longer simply fuel or nutritional support. How do we keep the enjoyment of food and remember it is meant to be a source of fuel, not much more? I certainly can not pretend to know the global answer to this question. I can take what I have learned from the WFCC so far and try to start developing my own balanced healthy relationship with food.

The unofficial challenge for this week is to think about your thoughts on food. Be ready to share one or two of these with your friends. 

The official challenge for this week is to attend a community exercise class that you do not regularly participate in. This will be worth one point for each class. You will have until 10/29/10 to complete.

Thurs 10/22/10 Laurie Dadorian will take us down a level with the Relaxation Response.

Lastly, I appologize for the late posting. No point for me this week. ~ m

Maybe it is the “cock-eyed optimist” in me that keeps me from making changes.  I enjoyed the play very much and thought it might be fun to be up on that stage.  So what keeps us from really doing the things we want to do?  As Robin pointed out it is our thought patterns and she asked that we spend a little time “thinking about our thoughts”.  Weird concept, but it really makes sense.  Why do we think the way we do and how can we change that thinking to help us make change? 

Thanks Joann, Marcia and Kathy for the dramatization, you all could have been up on that stage this weekend!  We saw that the right kind of support can be very helpful, but we need to watch the kind of support we accept or seek out.  Is it really support when it  confirms our thoughts to stay the same?   I hope the Well & Fit Community Challenge group helps support you as you work to make changes in your health.  

This week’s challenge:  Eat only what has been produced or harvested in the Chilkat Valley for a day. 

Nancy McGrew will be leading a discussion on nutrition at our next meeting.

Falling into Inspiration

As the skis are grayer and the atmosphere dripping, many of us reach for comfort food and cozy sedentary activities. This scenario makes it more challenging to find inspiration. Yesterday, I laced up my running shoes and donned my rain jacket to hit the trails. As I dreaded going out in the wet and cold I was excited to catch up with a friend during the mushy hike. The woods beauty sheltered us from the blues of weather change. The trees glistened with rain drops. The greens and golds offered a sharp contrast against the muted sky. We laughed and slogged our way through the mud, feeling more energetic with each step.  Upon returning home I was looking forward to prepping for a dinner party rather than wishing I could resume my post on the couch with knitting and tea. That evening our insides were nourished with Rabbit Ragout, hand made pasta and a local grown cabbage salad. After the meal our friends shared some hidden talents of joke telling, singing and even video making. As I laid my head to rest, I realized I was filled with inspiration and enthusiasm for all the wonderment fall offers.

This week I wish you all inspiration and encourage you to share a story that may inspire others. Like getting out into the wet for the good of your body, mind and spirit or finding a comfort food recipe that lends itself to a healthy alternative, for example eating local or lowering the GI index by making it from scratch  ~Marnie

The Challenge for the week: Send a hand written card or note by mail to a friend.

Remember you can still earn an additional point if you bring a friend with you for Thursday's meeting.

Sept 30, 2010: The Challenge of Change/Healthy Body Image and Healthy Self Esteem.

Next Challenge Begins

The next Well & Fit Community Challenge will begin on Thursday, September 23, 2010.  Sign in from 6:00 to 6:30 pm, session from 6:30 to 7:00 pm.  Bring a friend to the challenge and you will both be eligible for a prize.  Challenge runs from 9/23/10 to 12/3/10 at a total cost of $35.00.  Wellness....It's up to you!