9 Ways to Eat Healthy Food on a Budget

By Cassandra Forsythe-Pribanic, PhD, RD
Times are tough, and for some people, spending money on organic and specialty food items is just not a possibility.But, these people also don’t want to eat potato chips and hot dogs for dinner, and are looking for solutions to eat better without breaking the  bank.

Here are our Top 9 Ways to Eat Healthy On a Budget and ensure your body stays healthy and fit!1. Make your grocery list based off recipes/meals you plan to eat for the week.Decide what you're going to make for the week and then buy for those recipes or meals.This is not only time-efficient, but prevents you from buying things you MIGHT make, but don't get around to, and then end up throwing away.

Also, don't hesitate to buy something that's on sale for a very low price and modify your plan for the week so you can save some dough. You’ll eat well, and spend less while being resourceful!2. Canned Fish and Beans = High Protein and FiberFrom Tuna to Salmon, to Black Beans to Kidney Beans, canned fish and beans can be one of your easiest and most inexpensive ways to get healthy omega-3 rich protein (the fish) and cholesterol-lowering fiber (the beans).One can of light tuna (the least expensive kind and lowest mercury kind) is only 79 cents, while a can of black beans can be found for just $1 (containing at least 2 servings)!

 

Yes, both contain sodium which can be problematic for some people, but you can easily rinse off some of the salt when you open them using a strainer. If you mix them both together and top them with a touch of mustard or chopped tomatoes (also not too expensive when bought fresh), you’ve got yourself a great meal!3. Frozen Veggies are Healthy!Many people fret that fresh veggies are not affordable, and they don’t last long enough to make them worthwhile.The solution: Buy frozen!Avoid those microwave bags of veggies though (questionable safety…) and instead, purchase the less expensive ones that you cook on the stove or in a microwave-safe dish (not plastic!).

 

Frozen veggies are very healthy, as they are usually sodium-free and are sometimes fresher than fresh produce because they are frozen right at harvest (instead of sitting for days in the store or your home losing nutrients).You can cook them anytime and not worry about them spoiling before you can eat them and being a waste of money.4. Look for Produce or Other Grocery Items with a "Close to Expiry" DiscountWhen you do want to purchase fresh vegetables or fruits, you can sometimes find a great deal if they are close to being thrown out (but are still good; like brown bananas).For example, if you are a spinach lover, you can find containers of organic spinach with a $2 discount because they are close to their due date.  You may have to toss a few slimy leaves, but the rest will be gone before it’s a waste of your money.

 

There are great deals on other grocery items like low-sodium organic canned soups and healthy fruit and nut bars that you may not be able to afford otherwise, but will still taste great! Look for tables of reduced-priced items the next time you’re out shopping, and you may be surprised!5. Buy Fruits and Vegetables in SeasonPurchasing fresh berries in the winter is just silly.Not only will you spend an arm and a leg to get them, you won’t be getting the freshest options because they were shipped to you from hundreds (or thousands) of miles away.Instead, look for produce in season, like apples and squash in the fall, or berries in the SUMMER. Not only will you pay less, but it will taste better too!In the winter, when most produce is not in season, choose frozen, untainted fruits and vegetables (no butter, sugar, etc.) for the best options.6. Avoid Pre-Cut Items, like cut Apples, or Pre-cut Green BeansYes, these items may be convenient, but they’ll cost you at least double the unprepared versions.It’s not that hard to cut your own apples, or slice your own squash, and you avoid any preservatives that are added to these vegetables and fruits to prevent browning.7. Use the Shelf Stickers that List the Price of the Item per WeightIt’s amazing how many people don’t realize that many stores list the price of an item per weight so you can accurately compare between different brands or different sizes of the same product.

For example, a 16 oz container of rolled oats from one company is $0.17 per oz and $2.69. But, a 42 oz container of oats from another company is only $0.11 per oz and $3.79.So, even though you may pay more for the large canister, you get more food for your money! Use these labels at the store to help you choose the best option.8. Visit Discount Grocery Stores for the Best DealsThere are many discount stores and bulk stores that give you the best deals for your buck. These store sometimes require a membership, but now some do not. They sell the products at a lower price because they avoid the fancy store decorations, the overpaid dietitians giving nutrition advice, and ask you to bag your own groceries (not really a big issue).In some cases you can save up to $20 for the same cart of groceries as a higher end grocery store! Some examples of these stores are Sam’s Clubs, BJs, Costco, and ALDI – look for them next time you head out shopping.9. Finally - Get a Tasty Whey Protein PowderMany people think supplements are too expensive if your wallet is tight, but think about this:One serving of high-quality whey protein – something that keeps you satisfied and actually improves your health – only costs about $2 to $3 each!That’s at least 25 grams of complete protein for only $2.50 that supplies you with all the essential amino acids for proper muscle recovery and tummy-filling protein to help you stay full for hours!

Compare this to a breast of chicken which will cost you at least 2-3 dollars for the same amount of protein and has to be cooked, seasoned, and properly stored.  Also, if you purchase chicken at a restaurant, you’re looking at spending at least $4 (Unless you go to McDonalds and also worry about the health consequences).

Match these tips up with an Perfect Fit Exercise Program and you are on your way to a balanced life.

You can't exercise off a bad diet.

 

I have been working with Jayson Hunter a Registered Dietitian and Fitness Professional and he has an amazing, doable eating plan that I use and have lost weight.  It is unique and you might consider this plan a little unusual at first.  He could rehash all the run-of-the-mill stuff you see over and over in magazines, but this isn't the regurgitated diet plan every so-called guru out there puts in his or her "best selling" book.

His program works amazingly well when you follow simple instructions.  That's because this plan is based on very advanced information and it's what you need to achieve a quick and safe reduction in body weight.  Still, his goal is to keep everything as basic as possible.
Here are some basics for the first 30 days;

1. You will be "cycling " your carbohydrate intake.  One day will be "high carbs."  One day will be "low carbs." Another day will be "no carbs."
2. Your protein intake will be moderate to high.
3. Your fat intake will be moderate to low.
4. Most of your fat will come from protein sources and fish oils.  Your body needs fat to exist, so please do not make the mistake of eliminating fat from you diet.  Eliminating fat will not help you lose weight quickly and safely.
5. As part of this plan, I do recommend highly researched and 100% safe supplements because they aid your metabolism and improve fat burning.  No, they are NOT controversial fat burners such as Ephedra.  I wouldn't dream of recommending that.
6. The program is based on eating 6 times a day.  This includes having protein and vegetables at every meal.

If you are truly interested in losing weight safely and in a healthier manner, 90 Days to a New You is the program you need.  Go to the right side of this page to purchase the program and if you need help with an exercise program I can help you with that also, because to truly get amazing results you need a well balanced program.

Do you have a group of women or workplace that would benefit from one of my presentations?

My passion is working with women who are committed to stepping our of their comfort zone and putting themselves at the top of their to do list.  I spoke Wednesday to a group of women at a Ladies Day Out and the theme was De-Stressing Exercise for Busy Women.  There are alot of relaxation and meditative type modalities here in Colorado Springs, including yoga, reflexology, Pilates, many types of body workers and massage, so it was an experience offering my services as a way to relax.

I am aware of the benefits of exercise and stress relief, but many may not look at strength training exercise's in that manner.  I was amazed and excited that everyone participated in the presentation.  I will be creating a DVD of the exercises that I presented to the group.

If you know of a group that would benefit or would like a presentation on strengthening their core (which helps prevent back injuries on the job) or on motivation and getting started on an exercise program, I can tailor a presentation to your company or I can present one of the following;

• M.O.T.I.V.A.T.I.O.N
• No More Excuses
• Take Charge of Your Health
• Fitness Savvy
• C.O.R.E. Power for a Stronger You

Email me to set an appointment

24 Things to always remember and one thing to never forget.

Angela Gaffney, Health Coach from Essential Health and Wellness gave us a copy of a very special poem written by one of her friends who passed away early in life from cancer.

Your presence is a present to the world.
You're unique and one of a kind.
Your life can be what you want it to be.
Take the days just one at a time.

Count your blessings, not your troubles.
You'll make it through whatever comes along.
Within you are so many answers.
Understand, have courage, be strong.

Don't put limits on yourself.
So many dreams are waiting to be realized.
Decisions are too important to leave to chance.
Reach for your peak, your goal, your prize.

Nothing wastes more energy than worrying.
The longer one carries a problem, the heavier it gets.
Don't take things too seriously.
Live a life of serenity, not a life of regrets.

Remember that a little love goes a long way.
Remember that a lot...goes forever.
Remember that friendship is a wise investment.
Life's treasures are people...together.

Realize that it's never too late.
Do ordinary things in an extraordinary way.
Have health and hope and happiness.
Take time to wish upon a star.

And don't forget...
For even a day...
How very special you are.

Get a Head Start on Smart Holiday Season Strategies

This article was written by my author friend Roslyn Franken

In October we celebrate Halloween and Thanksgiving. Then start the Christmas and other religious holiday parties as early as November finally ending with New Year's Eve. No matter where we turn whether at home, at the office or even in shopping malls and restaurants, we find ourselves celebrating which means food, food and more food. As a result, it is not uncommon to gain 10 - 15 pounds if not more during this festive period. Then come January 1^st, we sit back crying the holiday weight gain blues making our New Year’s resolution to lose weight and get in shape, just like the year before.

Why do we do this to ourselves year after year? What can you do differently this year?  Let’s look at how to make the most of September to set the stage in your eating and lifestyle habits to help avoid the holiday weight gain blues.

WHY you tend to overindulge on your favourite holiday foods

We'll start by looking at WHY you tend to overindulge on your favourite holiday foods. With all the socializing it is easy to get so caught up in the immediate gratification that the calorie-loaded holiday foods bring that you completely neglect all the long-term consequences of each of those less healthy food and portion size choices you make. Then with added wine and other alcoholic consumption it becomes easier to let your guard down and completely lose control.

For example, picture the infamous cheese and cracker tray typically served at most holiday parties. Very high in fat, it doesn’t take much for the calories to start adding up. The next time you see those innocent looking cubes of cheese, remember that a 1 oz cube of cheddar cheese, for example, has about 120 calories. So if you’re standing there eating cube after cube or mindlessly going back for a few cubes here and there throughout the party, you can easily pack on nearly a day’s worth of calories with only 10-12 cheese cubes. If you love nuts, let’s take cashews for example, just think that ¼ cup serving has 220 calories and loads of fat. The problem is that you can easily eat lots of cashews without ever realizing how many calories you’re taking in. If by the end of the party you’ve eaten a few handfuls you can easily pack on another 800 – 1000 calories. So now between the cheese and cashews alone you’ve eaten nearly two day’s worth of calories and that doesn’t even include the calories taken in through the main meal or other appetizers.

You don’t need to count every calorie you eat

You don’t need to count every calorie you eat, however, you do need to start paying attention now to the portion sizes you’re eating of foods high in fat. The same goes for foods high in sugar as they too are very high in calories. This doesn’t mean you have to cut out all cheese, nuts or sweets from your diet. I am simply recommending to eat these foods in more limited quantities on a more limited basis and recognize that even many small portions can quickly add up.

Start adapting your exercise routine

September is also the time to start adapting your exercise routine for the colder weather. If you’ve been walking, swimming or playing golf all summer then consider skating, skiing or snowshoeing during the winter. If outdoor activity is unappealing then consider indoor activities such as joining a gym, taking dancing lessons, indoor swimming or investing in some great exercise equipment or DVD’s. Where there is a will there is a way. Saying that you can’t do any exercise because it’s too cold outside is no excuse. Either dress up warmly and get out there or get moving indoors.

Start moderating your eating habits and getting into an exercise routine now so that the holiday season doesn’t get the best of you. When tempted to overindulge or avoiding your exercise remember how discouraged you felt last year when you gained too much weight over the holidays. Avoid the holiday weight gain blues and instead make healthy choices to come away feeling proud of yourself.

Roslyn Franken is a proud cancer survivor and acclaimed author of The A List: 9 Guiding Principles for Healthy Eating and Positive Living and Death Can Wait: Stories from Cancer Survivors. She is a motivational speaker and host of the How to Thrive after 35 internet radio show. Roslyn also offers one-on-one coaching by telephone and email conveniently accessible world-wide. For more information, send email to info@roslynfranken.com or visit www.roslynfranken.com.

21 Days to Amaze Program Buy now and get 50% off private or get fit classes as bonus.

I've some clients and new prospective clients talking about how they cannot start this healthier food plan until after the 1st of the year.  I was just looking at my calendar and I see there is at least a 21 day break between Thanksgiving and Christmas.  So if you purchase now to use from November 28th through December 18th, I will give you 50% off your choice of training, which includes Private or Get Fit classes.What better time to get started THIS year on eating healthier and actually losing at least 1 Full dress or pants size in 21 days?


Drop a Dress Size guaranteed when you follow the program.

When the words "muffin top" no longer make you think of baked goods
When you’re not yelling bingo because you have won but because you have bingo wings
When you have saddlebags and they are not on your horse
When you have junk in your trunk and you’re not talking about your car
When you have a beer belly and you don’t even drink
When you ordered a double you didn’t mean your chin

Program includes;
• Healthy meal plan with recipes and shopping list for 21 days
• Stabilize your Core class’s 2x a week for 3 weeks
• My core stabilizing video emailed to you with written instructions
• Small group strengthening, flexibility and cardio classes 2 x a week for 3 weeks
• Additional cardio program for NON group workout days
Get a jumpstart on your New Years Resolution NOW!  Only $149

Sign up now by going to right side of this blog and ordering it now.  WHAT ARE YOU WAITING FOR?

Baked Crab Rangoon

What You Need

1 can (6 oz.) white crabmeat, drained, flaked

4 oz.  (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel Cheese, softened

2 green onions, thinly sliced

1/4 cup  KRAFT Light Mayo Reduced Fat Mayonnaise

12 won ton wrappers

Make It

HEAT oven to 350°F.
MIX first 4 ingredients.
PLACE 1 won ton wrapper in each of 12 muffin cups sprayed with cooking spray, extending edges of wrappers over sides of cups. Fill with crab mixture.
BAKE 18 to 20 min. or until edges of cups are golden brown and filling is heated through.

Kraft Kitchens Tips

Makeover - How We Did It

We've taken a favorite appetizer and made it over by preparing it with PHILADELPHIA Neufchatel Cheese and KRAFT Light Mayo Reduced Fat Mayonnaise instead of regular cream cheese and mayonnaise. And since these tasty appetizers are baked, they require less hands-on time so you can spend more time with your guests. This baked version also saves 80 calories and 6 g of fat per serving compared to traditional fried Crab Rangoon.

Food Facts

Look for won ton wrappers in the refrigerated produce section of your grocery store.

For a Crispier Rangoon

Bake won ton wrappers in muffin cups at 350°F for 5 to 7 min. or until lightly browned. Fill with crabmeat mixture and bake 6 to 8 min. or until filling is heated through. 

Are YOU Taking This During Pregnancy?

By Kevin DiDonato MS, CSCS, CES


Your obstetrician has probably told you to eat right and exercise during your pregnancy.
And they might have also told you how important Omega-3 fatty acids are for you when you are pregnant.
Especially your developing child's BRAIN.But the information you MIGHT not know about Omega 3 and pregnancy might SHOCK you.
During pregnancy you gain weight, due to the developing little person inside of you.  So you are told to exercise, eat right, and maintain a somewhat hard-to-do healthy weight.

And your doctor MIGHT have told you about eating fish or taking a Krill oil or fish oil supplement.
But did they ever explain why?

You might have already found that Omega 3 fatty acids are important for YOUR health, by reducing cholesterol, inflammation, and as a way to fend off depression.

But did you know that those same Omega-3 fatty acids, are VITAL and IMPORTANT nutrients during fetal development?

That’s right, that little person inside of you is benefiting from YOUR healthy diet, or is getting all the WRONG nutrients from a poor diet.

Everything you eat is transferred to your developing child.  So whatever goes in your mouth also feeds your child.

This is especially important when talking about Omega-3 fatty acids.
The Case for Omega 3 Fatty Acids
During the last trimester of your pregnancy, your developing child’s BRAIN needs the RIGHT nutrients for proper development.
Your developing baby’s brain needs high levels of omega 3 fatty acids to make sure its neurons and endorphins develop the right way.

But most people DO NOT get enough Omega-3 fatty acids.
Our “western” diet is full of Omega-6 fatty acids, which is far from the right kind.

The typical western diet is full of Omega-6 fatty acids, and low in Omega 3s.

You get your highest levels of omega 3 fatty acids from plant sources in the form of ALA or from fish sources in the form of DHA.

The most widely used Omega-3 fatty acid by the brain is DHA.  And you get DHA from plant and fish sources, or from Krill and fish oil supplements, and supplements made specifically for pregnancy.

So how do low levels of Omega 3s affect your developing child?

Let me explain…

There is a period of time right before birth and immediately after birth, when your child NEED for omega 3 fatty acids is the highest.

This period is called the perinatal period, which includes the five months before your child is born and the first few months after.

This is the most crucial time for you and your child to take in Omega-3 fatty acids.

Why you?  If you are breastfeeding, you are delivering Omega 3s directly to your child through your breast milk.

When Omega-3 fatty acids are lower in YOUR diet during pregnancy and after (if you are lucky enough to breast feed), this means there are less Omega-3 fatty acids available to your child.

Result: more Omega-6 fatty acids reaching the brain than Omega 3s,

On a side note, having increased levels of Omega 3’s may also prevent premature births and other birth-related complications.

But back to your developing child!
Omega 3 And Brain Development
A decrease in Omega-3 fatty acids leads to decreased levels found in the grey matter in the brain.

This can lead to neurocognitive deficits and may increase the chance of your child developing attention deficit hyperactivity disorders (ADHD), depression, anxiety, and increase aggression.

Why?

The main component of Omega-3 fatty acids is DHA.

And DHA, in high levels in the developing brain, may reduce neurologic deficits which may lead to impaired cognitive and behavioral performance of your child.

DHA may help in the growth and function of nervous tissue.
DHA is the main functioning component in neurogenesis and neurotransmission.

DHA helps NERVE CELLS to grow and allows for messages to CROSS from one cell to another!
Now, the recommendations regarding fish intake is confusing.

There are no set recommendations for fish intake when you are pregnant.  They do have GENERALIZED guidelines, but nothing concrete.

And there may be many other health risks associated with fish intake.  Fish can contain mercury and PCBs which can also damage your child’s brain.

Luckily for you though, there are high-quality supplements on the market, which may be safer and contain less traces of harmful toxins.

Be Sure To Eat Your FISH!
Even though Omega 3 intake is important throughout your life to possibly reduce health conditions, it is just as IMPORTANT to increase OMEGA-3 FATTY ACID intake during pregnancy.

Increased Omega-3 fatty acids during pregnancy may help in nerve cell growth and function, and may help keep levels higher in the blood circulating to the developing brain.

Increasing your fatty acids intake by eating fish twice a week and supplementing your diet with a high-quality Krill oil supplement, may increase your essential fatty acid intake in a safe and more effective way, without the exposure to harmful toxins found in certain fish.

Prenatal and postnatal health is of utmost importance for your health, and the health of your developing child!
Be sure that when you do start back with your exercise program to check with your doctor first.  

Get Fit Keytag. Buy 12 get 1 Free Class. Great Christmas presents.

I do alot of networking and one of the things that comes up alot is the time issue.  It is hard for all of us to commit to working out on a regular basis, but we know we still have to do it.  If you are one of those people or you know someone that just can't do a regular schedule of t/th 6am only, then let them know about my Get Fit Keytag. 

Get a head start on Christmas presents, this really is a great deal.  They are buying 12 Get Fit classes for the price of 13, that's 1 FREE class.  The other really great deal is that they can use them anytime during any of the already scheduled classes.  So if travel is a concern, not a problem, you can attend a night class or a morning class.

This would be an excellent christmas item.  Buy 12 classes get 1 free.

Does Your Doctor Recommend These To YOU?

By Kevin DiDonato MS, CSCS, CES
For years, we have been told that "medicine" is the only way to get healthy.
And we assumed that doctors didn't endorse the use of natural supplements - and there was no way doctors actually TOOK supplements for themselves.

But wow - were we wrong. Dead wrong!
But today, the market has evolved to include many more supplements for different purposes.

More and more supplements are released into the marketplace, each one for a different reason.

From muscle building supplements to anti-aging and now to Fish and Krill oil supplements, the products and quality of the products are becoming increasingly safe and effective.
Now, with the support of the medical community, supplements are becoming increasingly recommended as an alternative to medications to better your overall health.

A recent survey revealed that out of 900 medical professionals, a VERY large majority, occasionally use supplements to give their health the boost they need throughout the day.

The reason doctors are recommending supplements: to improve cholesterol and heart health, skin, hair, and nail health, and finally bone and joint health.
There is continued research on the effectiveness of most supplements, with Krill oil and fish oil leading the way, due to the high levels of omega-3 fatty acids.

Fish and Krill Oil supplements have shown promising results in the arena of heart health, depression, degenerative diseases, and many other things.

Here is the breakdown of the survey:

• 900 medical professionals (300 each of orthopedics, cardiologists, and dermatologists)

• 57% of cardiologists occasionally used supplements

• 75 and 73% of dermatologists and orthopedics occasionally used supplements respectively

• 37% of cardiologists regularly used supplements

• 59 and 50% of dermatologists and orthopedics regularly used supplements respectively

Multivitamins was the most widely used supplement by medical professionals.

The next widely used supplement: Fish oil and Krill Oil.

And to top it all off….

Most medical professionals RECOMMENDED the use of supplements to their patients.
With an astounding 72%, 66%, and 91% of cardiologists, dermatologists, and orthopedics recommending supplements, the supplement industry is sure to take off.

But there is one problem: medical professionals struggle with knowing ALL the potential benefits of each and every supplement on the market.

But they are hungry….they want more INFORMATION!

They are pushing for continuing education credits in nutritional supplements.

This will help them better deliver the information to you and other patients.

Doctors have an uncanny power over you.

They are able to deliver information with the most sound and medical perspective.

One of the main reasons why people change their lives, or the lives of people around them, is because it was RECOMMENDED by their doctors.

When doctors told you to take an aspirin after suffering a heart attack to prevent further complications, you (the consumer) listened.

When doctors told you that you needed a specialist, you went looking for the right answers.

Now, doctors are recommending supplements.   Are you going to listen?

Of course you are!

For some reason hearing any news, good or bad, from your doctor makes your ears perk up and you listen, and listen closely.

Health professionals, trainers, boot camp instructors, and now the medical community are recommending supplements to their clients and patients.

The industry is changing for the better with more people realizing the importance of supplementing your diet with nutritional supplements.

Multivitamins, anti-aging care, and fish and krill oil supplements are among the fastest growing supplements doctors are recommending for use every day.

So to keep your heart healthy, your bones strong, and your skin and hair rejuvenated, look to Prograde Nutrition for the best, high-quality supplements on the market today!

Prograde is the fastest growing nutritional supplement company on the market today.

WE are also the #1 recommended supplement company by trainers around the world!

Pick up one or some of our wonderful products today!

Tame your holiday stress...A free Lady's Day Out tomorrow

I will presenting tomorrow on the topic of stress and exercise.  Come join all the wonderful women and stay for the treatments and lectures throughout the day.

Did you know, 70-80% of all doctor visits are stress related?

Nov 16, 2011 11 -3

Today, we are offering you Personal attention for your

Mind, Body & Spirit

Hear how to: Stop Stress Before it Stops you

Overcome Restless Sleep

Re-Gain Focus and/or Memory

Learn effective, Nutritional ways to relax

Join us and pamper yourself with treatments & lectures:

Try a Reflexology or Reiki mini treatment; or try great food & a Latte!

Enjoy brief talks on Relaxation Response, Hypnosis & Stress, Easy ways to keep

the pounds off during the holidays, What Herbs are good for Relaxation, How to

implement Essential Oils into your life, Stress relieving exercises & much more.

Stop by between 11 am and 3 pm on Nov 16th

5765 N Academy Blvd Colorado Springs, CO 80918-3684

(719) 266-5288

Try a Free cup of hot Chai Tea

Sponsored by Mountain Perks Coffee Shop

Nature’s Sunshine Herbs & Supplements

and DōTerra Essential Oils independent consultant

For more information, call Sharon Simpson-Dogon 719-351-4837

or Sharon Schulman 719-533-0707

Chronic Fatigue Syndrome: “Taking It Easy” May Not Be Best

Lots of people talk about always being tired, but we don’t often think about those who truly are tired all the time—those who suffer with Chronic Fatigue Syndrome. Most of us are tired a lot because of factors within our control—things like poor diet, irregular exercise habits, irregular sleep habits, handling stress poorly, and over-booking our lives, especially when we commit to activities that do not truly matter to us.
Chronic Fatigue Syndrome (CFS) differs substantially from normal, everyday fatigue that we can address with steadier, healthier habits. CFS is a condition characterized by persistent debilitating fatigue that is not relieved by rest and not accounted for by any specifically identified medical or psychiatric condition.  I remember years ago when people first started complaining about CFS-type symptoms, they were thought to be crazy, because doctors had a hard time pinpointing the cause.  I knew a family friend who spent so much time trying to find answers and who was told it was all in her head so many times that she finally gave up and stopped asking.
Some of the current thinking is that CFS represents a common endpoint of disease that can result from multiple causes. Therefore, CFS is defined primarily by its symptoms: fatigue, frequent sore throats, painful lymph nodes, headache, low grade fever, and difficulty concentrating and remembering.  Well no wonder CFS sufferers feel tired: Wouldn’t you?
I’ve always advised my clients that there isn’t a disease out there that exercise would do more harm than good, and according to research published in the medical journal, Lancet, exercise seemed to moderately reduce fatigue and improve activity levels for sufferers of CFS. The research divided patients into groups. The group who exercised showed the most improvement—over medical care and “budgeting” activity levels.
But it is hard to convince a person who feels miserable to try exercise. Even when they can be persuaded to start, many CFS sufferers stop too soon to reap any benefits. I’m convinced that the reason for this is that they are initially even more tired. This fatigue is generally not caused by CFS; more likely they are deconditioned and suffer the same soreness and muscle fatigue that the rest of us would suffer upon starting a new routine.
On the other hand, this fatigue can add a kind of insult to injury for CFS patients, and it can be discouraging. Therefore attempts to exercise may be frustrating, and CFS sufferers have to work more than most of us to motivate themselves to stick with it long enough to feel the benefits. The exercise-induced fatigue should subside after a few weeks, and the exercise can prevent further deconditioning and get the person moving (and often participating in abandoned activities) without enhancing the symptoms of CFS.
As with any medical condition, CFS requires that a personal trainer take into account special conditions.  Even when clients with CFS are having a great day, they still need to be careful not to overexert themselves. Most importantly, when symptoms are increased, the workout (and other activities) need to be adjusted.
Communication between the client and trainer is the key to success. By providing information about what a client can expect (a few weeks of increased fatigue, for example), I try to help clients prepare for the task ahead.
If you suffer from CFS, I encourage you to discuss exercise with your doctor. Then consider working with a personal trainer. Trainer assistance can help with both motivation and expectations in order to help to ensure success. Also, March is National Chronic Fatigue Syndrome Awareness Month; please share this information with anyone you know who may benefit from it.
And, please, share your experiences around exercise and fatigue. Leave me a comment below!  If you need an exercise program please don't hesitate to contact me.

Strength training and older adults.

As we get older, we want to be more active but sometimes the opposite occurs because we develop stiffness, pain, lack of mobility and other medical issues.  Even if you have some problems, Contact me, as a Certified Personal Trainer, I can help you with a strength training program designed just for you and any medical considerations you may have.  Lets take a look at why exercise is important.

Strength training can reduce the signs and symptoms of chronic ailments and diseases that affect us as we age in the following ways; 

• Arthritis-reduce pain and stiffness while increasing strength and flexibility
• Diabetes-Improves glycemic control
• Osteoporosis-Builds bone density and reduces risk for falls
• Heart disease-Reduces cardiovascular risk by improving lipid profile and overall fitness.
• Obesity-Increases metabolism, which helps burn more calories and helps with long term weight control
• Back pain-Strengthens back and abdominal muscles to reduce stress on the spine.

Strength training when combined with aerobic exercise can also affect a person’s mental and emotional health in a positive way.  Do you find yourself waking up throughout the night?  Studies have shown that people sleep better, deeper, longer and awaken less often.  Exercise can also reduce depression, boost self confidence, self esteem and improve your sense of well being.

Do we really need any more reasons to incorporate exercise into our daily lives?  

Here are a couple more reasons for developing a strength training program;

• maintain bone density
• build strength
• improve balance, coordination and mobility
• reduce your risk of falling
• maintain independence while performing daily activities

Now it is time to start that exercise program and set yours goals, here are 5 steps.

1. Specific-set a short and long term goal
2. The goal must be measurable
3. The goal has to be attainable
4. It should be relevant to living a long healthy life.
5. Set a time limit to accomplish the goal.

Good luck and have great success.

What are your self defeating acts going to cost you through the holidays?

I love to vacation but more importantly, I love coming back home.  I was in Tampa for the last 6 days at a conference and it was nice, wonderful weather, much warmer than at home, but I always love coming back home, no matter what the weather holds.  I moved to Colorado Springs a couple years ago (I can't believe it's been that long already) and I really love this area.  I do want to retire to the beach and this trip was just the beginning of travelling to different beach communities and to see what each has to offer.

The conference was put on by Louise Hay a well known author, metaphysical lecturer and teacher.  I have read and listened to many of her books and audio cd's.  She uses common sense in her teachings and I love that about her.  I am new to most of this type of spiritual platform, but I am finding it very interesting.  Not all of it appeals to me, but that is another part that appeals to me, the choice to take in what i want and leave the rest for another time or not at all.  It was also about taking care of oneself first and foremost.

I teach common sense ideas too when it comes to exercise and taking care of yourself.  Christmas is almost here and I am starting to see the stress level rise around me.  Clients are quitting and saying they just don't have the money or the time to keep coming until after the first of the year.  This happens every November it seems like a tape replaying and replaying.  The holidays are the most important time of the year to keep taking care of yourself.  Suicide rates, depression and negative emotions increase.  Our self esteem, our hope and our love for ourselves decrease.

Exercise provides a natural anti depressant and can help you through the rough times.  What is it costing you during those two busy hectic months during the holidays?  November and December are the two months that we treat ourselves the worst.  We indulge in overeating, drinking too much, not getting enough sleep and not exercising regularly.  

I can help you with a home workout;

• that doesn't require any equipment, 
• very little space needed
• time efficient
• affordable
• challenging
• will reduce your stress level

Creating Your Own “To Don’t” List

To do vs. To don’t lists.  I am guessing your “To Do” list is endless, but what about your “To Don’t” list? 

These 5 “To Don’ts” can change the way you prioritize your list.  

• Don’t forget to create and take ME time every day.  Often, I hear clients say they have no time in their day to exercise and they spend little to no time on themselves.  Take your calendar and seriously look at where your time is spent.  For 1 week look at your schedule and then record what you actually did.  You may find more free time than you thought by just being conscious of it.  Now schedule ME time. 

Solution = Your finally making your health priority #1Don’t be afraid to say NO

• Do you constantly change your schedule to meet others needs?  Are you always adding items to your list because of someone else?  Learning to say NO and setting boundaries is a selfish act and it should be.  What kinds of activities drain your energy?  Are you always stressed out?  What do you keep putting on you’re to do list that never gets done?  When you become conscious of your energy zappers, you can then refocus, delegate and cross those things off you’re never ending, unfinished to do list. 

Solution = Do it, delegate it or forget it, don’t stress about it.    

• Don’t clean your plate.  How many of you grew up hearing mom say you can’t leave the table until you clean your plate?  How often do you eat something just because you feel obligated?  What will they think?  Avoid embarrassment by being honest with your friends and family that you are creating healthier habits and taking care of YOU.  I eat on salad plates; the regular plates are just too big.  Another tip cut anything you eat outside of your home in half.  Restaurant portions are usually 2-3 times larger, box it up before you even start and if it’s something that isn’t the best for you, have the waitress take half away.  

Solution = Portion control is one of the easiest ways to lose a few pounds.

•  Don’t keep doing the same old thing.  You are motivated and believe this time you will do it.  So why didn’t it work?  Because ladies; the latest diet, gimmick or quick fix never works, if it did you wouldn’t be doing it AGAIN.  Creating healthier eating and exercise habits DO work.  You are never too old or out of shape to change.  A habit; whether good or bad is just something that you do over and over, so choose to do something different, it takes 21 days to form a new habit.

Solution = Eating well and exercise makes for a happier, healthier you.

• Don’t forget to listen to your body and exercise.  Listen to your body, if you are fatigued or in pain, it’s not natural and is an indicator that something is wrong.  30 minutes of exercise daily will increase your energy level and start you on the path to being the healthiest woman you can be. 

Solution = Choose to be miserable or Choose to be healthy, it really is that easy.

 It’s your choice to be healthy and yours alone.  Choose wisely.  After you have accomplished some of the above changes, you should find that by taking charge of your day and creating a time that works, you will have more energy and less stress.


This article was written by me and published by the (CSWEN) Colorado Springs Women's Express Network newsletter.

Nutrition Labels Revealed

Eat smart with these 7 pointers

If you are like most people then you probably glance at the Nutrition Facts label on foods once in a while. Maybe you check for the number of calories or fat grams that an item contains, or maybe you are watching something specific - like your sodium intake.

Whatever the case, it has been proven that those who pay attention to the Nutrition Facts label end up eating healthier.

The more familiar you are with the Nutritional Facts label, the more likely you will be fit and healthy.

Each Nutritional Facts label has been designed to quickly and efficiently give you all of the important facts about a food item. You just need to know what you are looking for. Read on as we break down the Nutritional Facts label into 7 important facts.

Fact #1: Serving Size
This small detail skews the entire label if you don't read it closely. An item may seem like it is only one serving, but the Nutritional Facts label will consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories. Pay close attention to what makes a serving.

Fact #2: Calories
Most people don't have the time to count every calorie that they put in their mouth - this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake. Steer clear of high calorie items - especially in the form of snack foods.

Fact #3: Fat
By now you have undoubtedly heard that all fats were not created equal. Here is a quick 1-2-3 breakdown.

1. Limit your intake of Saturated Fats - this deadly fat contributes to heart disease.
2. Avoid Trans Fats at all costs - not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one).
3. Focus on eating monounsaturated and polyunsaturated fats - these don't raise LDL cholesterol and can even help lower blood cholesterol.

As you decide what food to include in your diet, keep your eye on the type and amount of fat included in each item. Remember, all fats were not created equal.

Fact #4: Carbohydrate
Though zero carb diets are losing their momentum, you may have been influenced by the idea that all carbohydrates will make you fat. That is simply not true. It is true, however that some carbohydrates are healthier than others. In fact, medical experts think that excess consumption of refined carbohydrates (such as soda pop, white rice, and white flour) are one of the reasons behind the rise of obesity we see today.

Choose fibrous, complex carbohydrates over sugary, simple carbohydrates.

Fact #5: Protein
The fact stands that most of us are getting plenty of protein in our diet. The problem arises when we examine the source of this protein. Meats and dairy products that are high full of fat may be filled with protein, but they aren't the healthiest form of protein. Choose protein from lean meats, dry beans, poultry, and low fat/fat free dairy products.

Fact #6: The Good Stuff
Directly beneath the protein count on the Nutritional Facts label you will see the percent daily value of Vitamin A, Vitamin C, Calcium and Iron that the food item contains. These numbers are easily overlooked, but hold great importance to your overall health. The more nutrient-rich food items provide you with the greatest benefit per calorie. Compare food brands and choose the most nutrient-rich option.

Fact #7: Evaluate Your Lifestyle
Now that you understand the Nutritional Facts label on your food, you may still have questions about how to change your fitness level. Eating right is just one part of the equation in your quest for a healthy, fit body. Exercise is vastly important as well, and happens to be my specialty. If you have questions about how you can get into the best shape of your life, please contact me today. Call or email me today to get started on an exercise program that will greatly improve the way you look and feel.