Remember the first time that phrase chain-reacted around the schoolyard?? How elusive we became in our attempt to escape the emotional punch expected from this verbal mudslinging.
As schoolmates gathered, the oh and ah reaction from each strategically placed jab left the unsuspecting 'punchee' scrambling to inflict a deeper wound than was previously received. And so the schoolyard positioning for superiority and dominance over the inferior commenced. "I know YOU are...but what am I...I know You are, but what am I?"
As humans there seems this never-ending need to label/categorize ourselves and others. It is the unconscious desire to fit into specfic groups, the have's and regretfully, the have nots. Once we categorize a person or thing, we lose the wisdom of the moment and interaction to the inner voice of our mental judgement. Have you ever been preparing to go to a party only to hear your own voice dictating a negative mind-set of what will happen at the party?? "I am going to feel left out since I don't know anyone there; they all work for the same company, I am going to be so bored!!" I sure know my inner voice has rehearsed that negative mind-set many times. When I arrived at the party I simply put into play the mind-set I had already mentally established. When we react from our past, or a perceived future event we close ourselves off to the experiences as they unfold presently. When we label and judge others, within our negative mind-set, we only see their differences and never venture to open the door to our commonalities.
Have you ever experienced a situation where someone cut you off in traffic? Enraged, you rolled down your window spouting a venomous barrage of insults only to realize that the offending driver was one of your best friends. Within a millisecond your anger turns to apology. Without the recognition that your friend was the offending driver, your negative mind-set wants to orchestra an assumption of purposeful harm at the hands of a stranger. What may have been a simple lapse of concentration from the other driver instead, implants a negative impulse of anger that stays imbedded in your body for days to follow.
As we all traverse our daily lives, careers, families, monetary concerns etc. may we never forget our present moment is the only moment that exists. Let us live, breathe and cherish the connection to all things, not the exclusion.
I leave this with a quote from Eckhart Tolle, from the Power of Now..."Allow the present moment to be. Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it. Make it your friend and ally, not your enemy. This will miraculously transform your whole life."
Tuesday, September 9, 2008
Wednesday, August 20, 2008
What makes an athlete??
Recently, I have been evaluating my direction in fitness training. I have an inner beacon, which has always guided me more toward the holistic approach of integrating wellness into my life as well the lives of others. So last night, as we were all enjoying a homemade pizza dinner, Noah began a conversation regarding his football coaches approach to eliciting "power" from the boys. He mentioned that when you are across the line, defense facing off an offensive player, (your own teammate included), that you need to relinquish any thoughts of friendship and draw upon your anger to "overpower" your opponent. Now anyone who knows me, knows I LOVE football, but this simple statement elicited a deep inner response from me. Football is indeed about power, strength, perseverance, and skill...but anger, from 10 year old boys yet!!! Somewhere from deep within my core, stirred a fire generated by my inner coach. So my first thought was, from a purely physical basis, I can understand the coaches need to draw upon the boys physical strengths to generate power. But, I was having tremendous issue with his need to elicit anger from boys, and in turn, generate that anger toward opponents and teammates.
To be the best you can be in any endeavor in life takes determination, drive and one very important component, FOCUS. Anger will never equate with FOCUS. If anything the more anger that is generated in a given situation, the more power and energy is diminished. Sustained anger depletes our power on all human levels, physically, mentally, spiritually and emotionally.
Anger is a purely natural emotion, imperative to our fight or flight response. Football, or any sport come to mention it, in my estimation does not require such response reaction.
As a holistic practitioner, I cannot stress enough the importance of teaching, coaching and living life with regard to all facets of our humanness, the physical, emotional, mental and spiritual components.
To concentrate attention or energy on something...definition of FOCUS
A strong feeling of displeasure or hostility, intense, explosive, often destructive emotion ...definition of ANGER
Lets help our children redefine what it really means to become an athlete!!
To be the best you can be in any endeavor in life takes determination, drive and one very important component, FOCUS. Anger will never equate with FOCUS. If anything the more anger that is generated in a given situation, the more power and energy is diminished. Sustained anger depletes our power on all human levels, physically, mentally, spiritually and emotionally.
Anger is a purely natural emotion, imperative to our fight or flight response. Football, or any sport come to mention it, in my estimation does not require such response reaction.
As a holistic practitioner, I cannot stress enough the importance of teaching, coaching and living life with regard to all facets of our humanness, the physical, emotional, mental and spiritual components.
To concentrate attention or energy on something...definition of FOCUS
A strong feeling of displeasure or hostility, intense, explosive, often destructive emotion ...definition of ANGER
Lets help our children redefine what it really means to become an athlete!!
Tuesday, May 20, 2008
Cycle of life
In the past 4 weeks, I have encountered what many middle age adults eventually experience, the reality of the diminishing health of their parents. Now this is not to say that every elder adult will break a bone, or suffer the effects of strokes and such, instead it is a reminder that how we lead our lives as we approach middle age may affect our future.
As a precursor to the above mentioned experience, interestingly enough, just a month ago I was asked about a pendant I wear around my neck, the yin/yang symbol. I truly had not given the symbol much thought, until asked to explain what yin and yang means.
It is the holistic balance of opposing energies at the heart of Holistic Health. It is dynamic and constantly changing, just as our body, mind, and spirit's evolve through our own life journey.
As a precursor to the above mentioned experience, interestingly enough, just a month ago I was asked about a pendant I wear around my neck, the yin/yang symbol. I truly had not given the symbol much thought, until asked to explain what yin and yang means.
It is the holistic balance of opposing energies at the heart of Holistic Health. It is dynamic and constantly changing, just as our body, mind, and spirit's evolve through our own life journey.
So presently a new dynamic of change is upon me, one where the cycle of life is shifting roles. I now see my parents undergoing gradual impairment, and in the midst of that, I am contemplating the challenges of balancing my life with their subsequent growing needs.
In the end though, I hope my courage, acceptance and understanding will equalize all the hurts and disappointments that have also joined me along my journey with my parents.
Monday, April 14, 2008
Calories in and calories out
Now that we have a better idea about making mindful food choices, we next need to figure out our daily caloric requirements. You may need a calculator for some of the equations I am to present, but trust me there is an easier, and just as accurate means by which to calculate your fuel requirement.
Harris-Benedict Equation is a formula that uses your BMR (basic metabolic rate) and then applies an activity factor to determine your total daily energy expenditure (calories). Your BMR is simply the minimum amount of calories your body requires on a daily basis to complete its basic functions, like keeping your heart beating or regulating your internal temperature.
This is the Harris-Benedict formula...
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ).
1.) If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2.) If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3.) If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4.) If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5.) If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Now as I promised, a less complicated means by which to calculate your daily requirement is as follows:
The General Calculation
For every pound of body weight you carry, your body burns about 10 calories each day. Therefore, a person weighing 130 pounds would need to take in at least 1,300 calories (130 x 10 = 1,300) every day, just to meet their body’s basic needs.
To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:
1.) Sedentary: 20% Sitting most of the day
2.) Lightly Active: 30% Walking here and there; daily chores
3.) Moderately Active: 40% Constantly moving around; daily exercise
4.) Very Active: 50% Heavy exercise for prolonged periods of time, such as training for a sport
Example: 1,300 calories x 0.30 = 390 calories. Then, add together your BMR and calories burned by your activity level:
Example: 1,300 calories + 390 calories = 1,690 calories.
To factor in calories used during digestion, which is estimated at 10% for the general population, take the last number you calculated (your BMR + activity level) and add 10% of that number to your total:
Example: 1,690 calories x 0.10 = 169 calories + 1,690 calories = 1,859 calories.
This 130 pound person burns an average of 1,859 calories every day to support their body’s most basic needs, activity level and digestion of food.
Now, once you know your BMR and energy/activity level components, all that is left to figure out is if you need to release or gain weight.
If you remember, one pound of fat is equal to 3,500 calories, so if you want to lose 1 pound of fat in 1 week, you would have to decrease 500 calories each day. The healthiest way to decrease 500 calories every day is to eat 250 calories less than what your BMR requires, as well as burn 250 calories by exercise, equaling a negative intake of 500 calories. 250 calories can be easily burned through activities such as, walking at a moderate pace for an hour, hiking for 30 minutes, swimming for 30 minutes, or whatever exercise suits you best.
Now the most important suggestion I can make at this time is this, please do not attempt to lose more than 2 pounds of fat per week. If you attempt to lose more, the end result is your body may sense a phase of starvation is occurring and thus slow the metabolism to conserve reserves. 1200 calories per day is as low as any women should ever go to reduce her weight...I firmly believe 1200 calories a day is too low period for normal metabolic requirements.
So now we better understand which healthy food choices to make to enhance our body, and minds. We can also calculate just how many calories we need each day to ensure we are meeting our total daily requirement for basic needs and activity level.
Let healthy living be your daily guide!!
Harris-Benedict Equation is a formula that uses your BMR (basic metabolic rate) and then applies an activity factor to determine your total daily energy expenditure (calories). Your BMR is simply the minimum amount of calories your body requires on a daily basis to complete its basic functions, like keeping your heart beating or regulating your internal temperature.
This is the Harris-Benedict formula...
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ).
1.) If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2.) If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3.) If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4.) If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5.) If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Now as I promised, a less complicated means by which to calculate your daily requirement is as follows:
The General Calculation
For every pound of body weight you carry, your body burns about 10 calories each day. Therefore, a person weighing 130 pounds would need to take in at least 1,300 calories (130 x 10 = 1,300) every day, just to meet their body’s basic needs.
To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:
1.) Sedentary: 20% Sitting most of the day
2.) Lightly Active: 30% Walking here and there; daily chores
3.) Moderately Active: 40% Constantly moving around; daily exercise
4.) Very Active: 50% Heavy exercise for prolonged periods of time, such as training for a sport
Example: 1,300 calories x 0.30 = 390 calories. Then, add together your BMR and calories burned by your activity level:
Example: 1,300 calories + 390 calories = 1,690 calories.
To factor in calories used during digestion, which is estimated at 10% for the general population, take the last number you calculated (your BMR + activity level) and add 10% of that number to your total:
Example: 1,690 calories x 0.10 = 169 calories + 1,690 calories = 1,859 calories.
This 130 pound person burns an average of 1,859 calories every day to support their body’s most basic needs, activity level and digestion of food.
Now, once you know your BMR and energy/activity level components, all that is left to figure out is if you need to release or gain weight.
If you remember, one pound of fat is equal to 3,500 calories, so if you want to lose 1 pound of fat in 1 week, you would have to decrease 500 calories each day. The healthiest way to decrease 500 calories every day is to eat 250 calories less than what your BMR requires, as well as burn 250 calories by exercise, equaling a negative intake of 500 calories. 250 calories can be easily burned through activities such as, walking at a moderate pace for an hour, hiking for 30 minutes, swimming for 30 minutes, or whatever exercise suits you best.
Now the most important suggestion I can make at this time is this, please do not attempt to lose more than 2 pounds of fat per week. If you attempt to lose more, the end result is your body may sense a phase of starvation is occurring and thus slow the metabolism to conserve reserves. 1200 calories per day is as low as any women should ever go to reduce her weight...I firmly believe 1200 calories a day is too low period for normal metabolic requirements.
So now we better understand which healthy food choices to make to enhance our body, and minds. We can also calculate just how many calories we need each day to ensure we are meeting our total daily requirement for basic needs and activity level.
Let healthy living be your daily guide!!
Monday, April 7, 2008
Mindful eating by the numbers
It came to my attention, after I finished my last blog, that many who are reading my nutrition tips may actually not know what a normal serving or gram content for many foods looks like. So I am including what 50 grams of protein, carbohydrate, and fat actually looks like in ounces of food.
50 grams of Protein in ounces:
Baked or broiled Chicken Breast - 6 ounces
Roasted Turkey Breast - 6 ounces
Raw Egg Whites - 2 cups
Baked or Broiled Fish - 8 ounces
Well-cooked Lean Beef - 7 ounces
Low-fat Cottage Cheese - 15 ounces (also contains 20 grams of lactose carbs)
10 ounces of raw meat, listed above is equal to 50 grams of protein
Typically, one serving of grains (either 1 slice of bread, or ½ cup of rice, or ½ cup of pasta, or ½ cup of cereal provides 3 grams of protein-amount of protein varies on brand of cereal).
Now as I mentioned in my last posting, we need at least 60 grams of protein just to ensure we maintain muscle mass.
50 grams of carbohydrate in ounces:
Potatoes (sweet or white) - 8 ounces
Pasta - 7 ounces
Oatmeal - 18.5 ounces
Rice - 7 ounces
Bread - usually 4 slices
Beans - 12 ounces
Fats:
Below is a list of food servings that contain 15 grams each:
Oil - 1 tablespoon
Black Olives - 5 ounces
Green Olives - 3.5 ounces
Nuts - 1 ounce
Eggs - 3 whole eggs
Cooked Salmon - 4 ounces
Fish or Flax Oil - 15.1 gram capsules
Vegetables are free foods in that they are rich in nutrients yet sparing in calories. Here is a list of those you should include in your daily requirements, as often as possible...
Lettuce, Spinach, Broccoli, Cauliflower, Yellow Squash, Celery, Beets, Mushrooms, Onions, Brussel Sprouts, Eggplant, Radishes, Green Beans, Bell Peppers and Asparagus
Now most importantly, please aim to consume foods that are rich in nutrients, whole and NOT processed!! Food that comes in a box, other than boxed oatmeal and whole wheat pasta that is, though convenient, carries no nutritional benefits. Crackers, cookies, and cakes are simply highly processed foods.
Mindful eating will enhance your overall well-being, nurture your heart, and lungs and trust me make you feel energetic, focused and happy!!
50 grams of Protein in ounces:
Baked or broiled Chicken Breast - 6 ounces
Roasted Turkey Breast - 6 ounces
Raw Egg Whites - 2 cups
Baked or Broiled Fish - 8 ounces
Well-cooked Lean Beef - 7 ounces
Low-fat Cottage Cheese - 15 ounces (also contains 20 grams of lactose carbs)
10 ounces of raw meat, listed above is equal to 50 grams of protein
Typically, one serving of grains (either 1 slice of bread, or ½ cup of rice, or ½ cup of pasta, or ½ cup of cereal provides 3 grams of protein-amount of protein varies on brand of cereal).
Now as I mentioned in my last posting, we need at least 60 grams of protein just to ensure we maintain muscle mass.
50 grams of carbohydrate in ounces:
Potatoes (sweet or white) - 8 ounces
Pasta - 7 ounces
Oatmeal - 18.5 ounces
Rice - 7 ounces
Bread - usually 4 slices
Beans - 12 ounces
Fats:
Below is a list of food servings that contain 15 grams each:
Oil - 1 tablespoon
Black Olives - 5 ounces
Green Olives - 3.5 ounces
Nuts - 1 ounce
Eggs - 3 whole eggs
Cooked Salmon - 4 ounces
Fish or Flax Oil - 15.1 gram capsules
Vegetables are free foods in that they are rich in nutrients yet sparing in calories. Here is a list of those you should include in your daily requirements, as often as possible...
Lettuce, Spinach, Broccoli, Cauliflower, Yellow Squash, Celery, Beets, Mushrooms, Onions, Brussel Sprouts, Eggplant, Radishes, Green Beans, Bell Peppers and Asparagus
Now most importantly, please aim to consume foods that are rich in nutrients, whole and NOT processed!! Food that comes in a box, other than boxed oatmeal and whole wheat pasta that is, though convenient, carries no nutritional benefits. Crackers, cookies, and cakes are simply highly processed foods.
Mindful eating will enhance your overall well-being, nurture your heart, and lungs and trust me make you feel energetic, focused and happy!!
Thursday, April 3, 2008
Helpful nutrition tips
For many, trying to figure out just the right range of carbohydrates, protein and fats that will assist in weight loss, and ensure there is sufficient intake of vitamins, and minerals in the diet can be challenging at best. With the onslaught of diet programs that now monopolize every rag magazine headline, and bookstore sure weight loss book, how do we really know who to trust when it comes down to healthy nutrition? To meet your specific daily requirements of nutrients, whether during a weight loss program or not, here is a simple guideline to help you track your nutritional numbers.
A healthy range of carbohydrate, protein and fat intake for most of us is approximately 50% carbohydrates, 20% protein and 30% fat. Now I believe I have mentioned before, carbohydrate consumption needs to come from whole grain foods, whole wheat, bran, beans, brown rice, vegetables, and low gyclemic fruits, such as apples, and oranges. The daily percent of protein, (20%) is at least 60 grams for women, simply to ensure they do not lose muscle during a weight loss regime. Losing muscle mass is by and far the least acceptable means by which to lose weight. Muscle mass increases our metabolism, thus helps us burn more calories even at rest.
Excellent choices of protein are lean beef, white chicken meat, egg whites, lean fish, and beans.
As you noticed, 30% of your daily requirements will come from fat sources. That range equates to 27-58 grams of total fat daily, for someone eating 1,200-1,500 total calories a day. Now the specific kind of fat you ingest is important. I have mentioned before, run as fast as you can AWAY from trans fat, and saturated fats!! These nasty's, (butter fat, lard, hydrogenated oils of all kinds), will clog your arteries, and may contribute to heart disease. The desired fats you want in your diet should include unsaturated fats; monounsaturated, found in olive and avocado oils and polyunsaturated, safflower and sunflower oils.
So here we go...this is how it all breaks down in numbers...
(g stands for grams) These numbers are for women by the way.
Daily requirements: 45%-65% carbs 20%-35% fat 10%-35% protein
1,200 calorie a day range: 135-195g of carbs/27-47g of fat/60-100 g of protein.
1,500 calorie a day range: 169-244g of carbs/33-58g of fat/60-131 g of protein.
1,800 calorie a day range: 203-293g of carbs/40-70g of fat/60-158 g of protein.
2,100 calorie a day range: 236-341g of carbs/47-82g of fat/60-184 g of protein.
2,400 calorie a day range: 270-390g of carbs/53-93g of fat/60-210 g of protein.
I hope this helps those of you who have been so mind-blasted by the ever changing and even more confusing diets that permeate our instant gratificationed society!!!
A healthy range of carbohydrate, protein and fat intake for most of us is approximately 50% carbohydrates, 20% protein and 30% fat. Now I believe I have mentioned before, carbohydrate consumption needs to come from whole grain foods, whole wheat, bran, beans, brown rice, vegetables, and low gyclemic fruits, such as apples, and oranges. The daily percent of protein, (20%) is at least 60 grams for women, simply to ensure they do not lose muscle during a weight loss regime. Losing muscle mass is by and far the least acceptable means by which to lose weight. Muscle mass increases our metabolism, thus helps us burn more calories even at rest.
Excellent choices of protein are lean beef, white chicken meat, egg whites, lean fish, and beans.
As you noticed, 30% of your daily requirements will come from fat sources. That range equates to 27-58 grams of total fat daily, for someone eating 1,200-1,500 total calories a day. Now the specific kind of fat you ingest is important. I have mentioned before, run as fast as you can AWAY from trans fat, and saturated fats!! These nasty's, (butter fat, lard, hydrogenated oils of all kinds), will clog your arteries, and may contribute to heart disease. The desired fats you want in your diet should include unsaturated fats; monounsaturated, found in olive and avocado oils and polyunsaturated, safflower and sunflower oils.
So here we go...this is how it all breaks down in numbers...
(g stands for grams) These numbers are for women by the way.
Daily requirements: 45%-65% carbs 20%-35% fat 10%-35% protein
1,200 calorie a day range: 135-195g of carbs/27-47g of fat/60-100 g of protein.
1,500 calorie a day range: 169-244g of carbs/33-58g of fat/60-131 g of protein.
1,800 calorie a day range: 203-293g of carbs/40-70g of fat/60-158 g of protein.
2,100 calorie a day range: 236-341g of carbs/47-82g of fat/60-184 g of protein.
2,400 calorie a day range: 270-390g of carbs/53-93g of fat/60-210 g of protein.
I hope this helps those of you who have been so mind-blasted by the ever changing and even more confusing diets that permeate our instant gratificationed society!!!
Wednesday, April 2, 2008
Another birthday and all is well
Well here it is April 2 and another birthday is upon me. I must say I don't feel any worse for the wear. I have just begun running again, since spring is almost ready to bloom here in Colorado. It still amazes me that I can run for 40 minutes with little fanfare, minus sore quads for a day that is!!
This year, I think I am most thankful for the handful of lessons that I have learned; greater patience, recognizing that it isn't always about me, ( :-), and every step taken, whether big or small is still movement forward.
I have been blessed by those who have found their way here to read my words and take what they need. I am so grateful to be able to share with others the wisdom I have learned over the years.
So on this birthday, I thank all of you who inspire me, who motivate me, and most of all for allowing me into your lives!!
This year, I think I am most thankful for the handful of lessons that I have learned; greater patience, recognizing that it isn't always about me, ( :-), and every step taken, whether big or small is still movement forward.
I have been blessed by those who have found their way here to read my words and take what they need. I am so grateful to be able to share with others the wisdom I have learned over the years.
So on this birthday, I thank all of you who inspire me, who motivate me, and most of all for allowing me into your lives!!
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