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November 2008
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Volume 8, Issue 11
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Welcome to our new
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IN THIS
ISSUE:
1. Greetings
from the Editor
2. Article—Six Week Holiday Survival Plan -- Stay Fit and
Stress Free
3.
Article—Fresh Juice from Raw Vegetables and Fruits
4. Inspirational Quotes
5.Articles & Web Sites Worth A Look
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Dear Fitness Friends,
Are you ready for the holidays? Now is the time to step up with
your exercise routines and choose what you eat more carefully.
Decide that you are not going to throw in the towel this holiday
season. Eating more healthfully and keeping up your exercise will
help you reduce stress that holiday season brings.
Plan ahead. You know that all the food choices and getting together
with family and friends at Thanksgiving is conducive to eating
more than your body needs. If you make an effort not to overfill
your plate, you will feel much better afterwards. Take a little
walk after your meal—make it
more enjoyable by asking someone to come along. You'll enjoy each
other's company and everyone will feel much better.
Happy Thanksgiving!
Back to Table
Of Contents
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"Health is the vital principle
of bliss, and exercise of health."
~~James Thomson
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Six Week Holiday Survival
Plan
-- Stay Fit and Stress Free
Although the holiday
season is meant for a time of rejoicing, relaxing and spending
time with the ones we love, it more often than not ends up
being a hectic time laden with stress. This stress often
leads to abandonment of exercise routines, overeating and
lack of sleep. And, all of these resulting issues actually
cause more stress which can result in a vicious circle.
It doesn't have to be that way! With a little planning and
common sense, you can turn this holiday season around right
now and truly enjoy the time while also taking care of yourself.
Use the six-week holiday survival guide below to stay fit,
healthy and stress free (or at least less stressful) during
this year's festivities.
Six Weeks Out
Start by marking down the dates you have specific commitments
that can't be altered (e.g. dinner with your Aunt and Uncle,
office holiday party, etc).
Commit to a minimum of 60 minutes per week of cardio activity
and 30 minutes per week of strength training. It doesn't matter
how long each session is only that you complete the total amount
in each seven day period. So, you may do 10 minutes one day,
5 minutes the next and 20 minutes another day. These sessions
should also be scheduled as appointments on your calendar.
The 60 minutes is a minimum if you can fit in a little cardio
every day that will be even better as it will help keep your
metabolism revved up.
Promise to be realistic with your treat indulgences. A small
piece of pie two or three times during the season and a few
cookies here and there is perfectly fine. After all, if you
are too strict with yourself you won't have an enjoyable season
and may ultimately indulge to an extreme. But, also don't allow
yourself a free-for-all on calories for six weeks or you'll
be starting the new year with the unwanted gift of extra pounds!
Make a list of everything you need to do to prepare for the
holidays. Mark the items that you most look forward to doing.
For some this may be decorating your house or getting gifts
ready for charity (it can be anything - remember this is YOUR
list).
Now get your calendar or online scheduler and mark the days
that you will complete each of the above tasks (keeping in
mind the days you already marked for commitments).
For the items that you didn't mark (the ones you might actually
dread), consider first if they are necessary to do. If so,
then find ways to make them more enjoyable. For example, if
you despise going to a shopping mall, then purchase gifts online
or make shopping more of an event - include a special lunch
(alone or with someone) and maybe a manicure for yourself to
break up the day.
Be sure to also include in your schedule simple holiday pleasures
(baking with kids or other loved ones, checking out a holiday
flick at the theatre, etc.)
Strive to get as much as is reasonable done before the three
weeks out mark. This will help you decrease your last minute
stresses and help you stay on track with your eating and fitness.
Less Than Three Weeks Out
Evaluate your fitness and eating progress for the past three
weeks. Have you been able to stick to your 60 and 30 minute
commitments? If so, give yourself a pat on the back and keep
going strong! If not, ask yourself why not? What's gotten in
the way of your plan? And, is it really more important than
taking care of yourself?
Have you been eating 5 meals per day, drinking enough water
and limiting your indulgences? If you've been skipping meals
and eating cookies every day, then it's time to reevaluate
your plan to determine how to get back on track with your time.
If despite your best efforts, you are feeling behind on your
tasks then why not hire some help and consider it a gift to
yourself. Think about how much your time is truly worth (remember,
time is money) and contract out accordingly. For example, consider
hiring a cleaning service to clean your house either for that
upcoming party you are hosting or just for your sanity.
You might also consider using a gift wrapping service. Also,
use the time management strategy of delegation, and assign
some tasks to other family members.
Don't forget to get enough sleep. Lack of sleep leads to stress
and stress leads to overeating. Fast forward to January and
all those hours of sleep you missed have now manifested as
extra fat on your body!
One Week Out
This is not the time to rush around in a frenzy, lose sleep
and get cranky with the ones you love because you're stressed
out. If you have a long list of to-dos left then it's time
to do some cutting.
Many of us do what we do during the holiday season just because
we always have and think we have to stick to traditions. But,
do you really need to make 100 chocolate balls? It's time to
drop some items from your list so that your holiday can actually
be festive.
Don't give up on your healthy eating and fitness plan during
the last week. You've made it this far (hopefully) so don't
give up when your on the 10-yard line. Stick to your 60 and
30 commitment and you'll feel refreshed after the holiday rush
has ended rather than feeling like you are ready to hibernate.
If you haven't met your weekly commitments don't throw in the
towel. Regroup and try to meet you goal during this last week.
Back to Table
Of Contents
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"There are no shortcuts to
any place worth going."
~~Beverly Sills
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"The difference between the
impossible and the possible lies in a person's determination."
~~Tommy Lasorda
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Fresh Juice
from Raw Vegetables and Fruits
It's a fact! The juice of fresh fruits and vegetables is the richest
available food source of vitamins, minerals, and enzymes. Juicing
fruits, vegetables or wheatgrass offers you a concentration of
nutrients that work together to nourish your body and enhance your
health.
Why are people juicing now more than ever before? Several reasons!
Superior Nutrition
One tall glass of fresh juice provides you with the equivalent
of eating several pounds of fruit and vegetables.
Quick Energy Lift
The nutrients contained in a glass of fresh juice are absorbed
within minutes, requiring almost no digestion as with solid foods.
You'll feel an immediate energy boost when you need it.
Diet Control
Low-calorie, fresh vegetable and fruit juices should be included
in any weight reduction program to provide vitamin and mineral
nourishment while lowering calorie intake.
You'll Look Better
The extra nutrients contained in fresh juices are vital in producing
a clear and radiant complexion, healthy teeth and gums, strong
bones, glowing hair and an alert mind.
Ease Chewing & Digestion Problems
Individuals with problems such as these can once again enjoy the
taste and health benefits of vegetables and fruits by drinking
an easy-to-digest liquid.
Healthier Children
Finicky eaters will enjoy drinking many delicious and nutritious
juices.
Save Money
Prepare fresh juices in your own home that are tastier, more nutritious
and cost much less than bottled or prepared juices.
Reward Yourself with the live nutrients found in fresh fruit and
vegetables that nutritionists have long maintained are beneficial
to your well-being. Everyday, you can reward yourself with fresh,
tasty nutritious juices - just the way nature meant them to be.
By regularly including fresh squeezed vegetable and fruit juice
in your diet, you'll not only feel healthier, you'll be healthier.
Kids love it too. If you and your family want to experience increased
energy, glowing skin and hair, better digestion, healthy teeth
and gums, strong bones and an alert mind, get juicing!
Living Juice & Enzymes
The simplest way to eat living food is drinking fresh juice. Fruits
and vegetables build and regenerate our body; they provide minerals,
enzymes, vitamins, carbohydrates, proteins, amino acids, and much
more when eaten fresh or raw, without cooking or preservatives.
Fresh juice is referred to as "live food" because it
contains enzymes. Enzymes are protein molecules that have been
found to have enormous health benefits. They have the ability to
stimulate biochemical reaction. Enzymes are the body life force
and are constantly breaking down substances and rejoining substances
to rebuild and repair. Without enzymes all life would simply be
a collection of lifeless chemicals. In other words, the element
that enables the body to be nourished and live, the element that
is hidden within seeds and plants in the sprouting and growth of
plants, is a life principle known as enzymes. Heating enzymes and
vitamins cause their destruction and minimize the vitality of your
juice. Enzymes are the catalyst for the hundreds of thousands of
chemical reactions that occur throughout the body; they are essential
for the digestion and absorption of foods as well as for the production
of cellular energy. Enzymes are essential for most of the building
and rebuilding that goes on constantly in our bodies.
Fresh Fruit & Vegetable Juice for Your Daily Diet - The addition
of fresh juices will immediately make our eating habits healthier
by adding larger amounts of beneficial raw food in a delicious
and more easily digestible form. Raw uncooked fruit and vegetables
contain vitamins, minerals and enzymes. Dietary experts now emphasize
the importance of vitamins and minerals for normal growth and tissue
maintenance and efficient absorption (enzymes).
The Benefits of Juice
There is some danger in consuming vast quantities of just fruit
juice, however, so be prepared! Fruit juices tend to raise our
insulin levels and could lead to diabetes. This is why one should
focus more on juicing dark green, leafy vegetables such as lettuces,
spinach and kale. It's believed that a person should consume about
1lb of raw vegetables per 50lbs of body weight, and juicing those
vegetables makes it much easier to consume as much as you need.
It is also much easier to get the nutrition value you need from
juiced produce, as many of us are living with compromised colons
due to inappropriate eating habits developed over the years. Our
colons are inefficient and may have troubles digesting whole vegetable
matter. Doing this will help your body break down the old, diseased
cells and quickly replace them with new, healthy cells!
What should I do with all that pulp?
Some people use it on their gardens, others mix it with some of
the juice and eat it raw, as it provides a large amount of fiber,
which helps you eliminate waste from the colon by giving your intestinal
flora fertilizer on which to grow. Some also say that the additional
fiber helps prevent colon and rectal cancers - another good reason
to eat some of the pulp.
Why not just eat the whole fruit or vegetable, then?
Because many people find it hard to consume as many fruits and
vegetables as they need to maintain a healthy diet. Also, if you
have trouble chewing, or are in a hurry, juices are a much quicker
source of nutrients than the whole vegetable.
One of the reasons people have a hard time getting used to a vegetable
juice diet, is they are unused to the taste of it. If you have
troubles drinking vegetable juice due to the taste, it is a good
idea to add some seedless grapes or a few apples to your mix. It
improves the taste immeasurably, and helps children enjoy the drink
more.
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Articles & Web Sites
Worth a Look
Back
to Table Of Contents
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"Find fitness with fun dancing.
It is fun and makes you forget about the dreaded exercise."
~~Paula Abdul
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Exercise Your Willpower Support Group Mailing List
If you
need more motivation and some group support, feel free to subscribe
to the Exercise Your Willpower mailing list. We have a great group
of people who help motivate each other. To get more information,
visit our website at: http://www.exerciseyourwillpower.com
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