Set yourself up for success this year

Have you made a New Year's Resolution?  If so, you may want to give your plan some more thought.  We have talked before about setting goals and making sure they are challenging but attainable.  If your resolution is too broad and requires many changes, the overwhelming likelihood is that you will not be successful.  Psychology research tells us that when you try to change more than one thing at a time, your chance of long-term success is less than 10%.  Conversely, if you focus on just one small change at a time, your chance of success is greater than 85%. 

If one of your resolutions is to lose weight for the New Year, you are most likely setting yourself up for failure.  That doesn't mean if one of your goals is to lose weight that you should just give up.  Instead, make a list of several small changes that you can make to work toward that goal.  For instance, if you want to lose weight you could make a list as follows:

     Replace one soda a day with a glass of water
     Replace a snack of a candy bar with a piece of fruit
     Instead of skipping breakfast, start by eating just a small breakfast of 150-200 calories (that's just
        2 scrambled eggs or yogurt with some berries)
     Replace white rice with brown rice

Then choose just ONE change to make and stick with it until it has become a habit or a natural choice.  This is generally about 2 to 4 weeks but can vary from person to person.  This is part of the PROCESS of making changes toward healthy lifestyle habits.  Remember, you are a unique individual and what ultimately works for you may not work for everyone, or anyone, else.  That is why diet "plans" do not work.  They are temporary, require many or extreme changes, and don't allow for individual variation.  Reaching a healthy body composition and a desired weight takes patience and is a PROCESS of finding what works for YOU.

A Week Off Doesn't Mean Inactivity

Merenna giving her "Rock Climbing Son" a run for his money on a hike in the thin air of Colorado!

Katie & Christian skiing in Utah....  10 degrees.
Brrrrr!

Your Fitness Trainers are Human Too

We often receive looks of disbelief or shock when we acknowledge that while we are dedicated to a lifestyle that embraces wellness and fitness, it is not always easy.  Believe it or not, your fitness trainers don't always love leaving a warm and cozy bed to run into the cold and darkness at 6:00 am.  We also have some aches and pains and arthritis that can make it difficult to get moving.  We have family obligations and events that come up that can make it challenging to stay on a regular workout schedule.  And yes, we even admit to falling off the healthy eating wagon and succumbing to comfort foods or decadent desserts on occasion. 

How have we been successful in making fitness a part of our lives for many years?  It was a process of trial and error and learning what works for us to make healthy eating and fitness a habit.  Even when you think you have it down, you will need to continue to adjust and adapt because our lives and bodies are always changing.  Each of you is an experiment of one which means that what works for one person, or even the majority of people, may not work for you.  Finding what works for you will take time and will have successes and failures.  Doctor and Personal Trainer Jade Teta said, "Failure is often seen as the opposite of success but it isn't.  Failure is the fuel of success.  No failure...  no lessons, no lessons...  no learning, no learning...  no change."

Here are some tips that have helped us make fitness a lifestyle and to stay consistent during those rough times.

Exercise time is YOU time.  We often spend most of our day doing things for others or things we don't really care to do.  By giving yourself the gift of exercise you are a better mother, father, spouse, co-worker, employee, etc.  You can't take care of others or give your best if you don't take care of yourself.

Remember how you feel after you workout.  Exercise produces hormones that make us feel better both physically and mentally.  You will also enjoy that feeling of accomplishment and success when you stay consistent and push through those challenging days.  You gain both a physical and mental strength.

Find a workout buddy.  We can vouch 100% that having a workout buddy makes it easier to stay committed to your workout program.  Workout buddies provide motivation and accountability.  Even when you are attending a small group training or class, it is easier with a workout buddy.

Set challenging but achievable goals.  We often think of fitness goals in terms of weight loss but there are many other types of goals that can keep us moving forward and successful.  Other examples of goals could be a smaller waist measurement, number of days to workout for the month, number of miles to run, or being able to do a full push up.  Set your goal and track it.

Rewards.  When you reach your goal, give yourself a reward.  Treat yourself to those smaller pants or take yourself to a movie. 

Let's carry the momentum we have gained this year into the New Year determined to continue that process of learning what works for each of us and stay on the path to success to leading healthier lives.

Ham & Cheese Breakfast Casserole

From: Eating Well

This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.



6 servings

Active Time: 30 minutes

Total Time: 1 3/4 hours

Ingredients

4 large eggs

4 large egg whites

1 cup nonfat milk

2 tablespoons Dijon mustard

1 teaspoon minced fresh rosemary

1/4 teaspoon freshly ground pepper

5 cups chopped spinach, wilted (see Tip)

4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)

1 cup diced ham steak, (5 ounces)

1/2 cup chopped jarred roasted red peppers

3/4 cup shredded Gruyère, or Swiss cheese

Preparation

Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.

Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.

Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Tips & Notes

Make Ahead Tip: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3.

Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe.

Just Walk!

Walking and high-intensity exercise such as intervals and weight training compliment each other to produce an optimal hormonal state in your body. This is important because in order for your body to recover properly, age well, build muscle, and burn fat, it needs the correct balance of stress producing hormones compared to growth promoting hormones. The thought of generating stress producing hormones during exercise sounds counterproductive. However, studies have shown that cortisol, a stress producing hormone, when present with elevated growth hormone levels, drastically increases your body’s fat burning potential. The best way to produce all of these hormones is to workout at high intensities such as metabolic workouts.

 In order to maximize the after burn following your workout, your goal is to maximize the levels of growth hormones while reducing and minimizing the levels of stress hormones. Walking is the perfect tool for lowering cortisol levels. And it gets better. Studies have shown that the effect is magnified when walking takes place at a leisurely pace in a nature setting. We have hundreds of miles of trails here and some of the best views in the world! Walking is the ideal compliment to the high intensity training, but other forms of exercise when done at a leisurely pace are also beneficial. If you prefer, get on a bike or elliptical trainer and go at an easy pace while listening to your favorite music or reading a book. This doesn’t mean that you need to eliminate high intensity cardio sessions from your training, but try to optimize your hormone levels and maximize your results from all your hard training by including walking or leisurely paced efforts as well.

 A fitness program for optimal fat burning and slowed aging would combine high intensity exercise such as metabolic training and interval training with low intensity exercise such as leisure walking. Your high intensity workouts should be challenging and short (40 minutes or less). Your walking or low intensity exercise should be at a relaxed pace that allows easy conversation and should be 30 minutes or more.  So get out there by yourself, or with a buddy, and just walk!

Halibut with Spicy Mint-Cilantro Chutney

Photo: Randy Mayor; Styling: Kellie Gerber Kelley

Yield: 4 servings (serving size: 1 fillet and 1/4 cup chutney)Recipe from

Prep Time: 30 Minutes

Ingredients

1 serrano pepper, halved

1/2 cup fresh cilantro leaves 

1/2 cup chopped green onions 

1/4 cup 2% Greek-style yogurt (such as Fage)

4 teaspoons 1/3-less-fat cream cheese 

1 1/2 teaspoons fresh lemon juice

1/2 teaspoon minced peeled fresh ginger

1/8 teaspoon salt

1/8 teaspoon sugar

1/8 teaspoon cumin seeds

1 garlic clove, crushed 

2 tablespoons chopped fresh mint

1/2 teaspoon garam masala

1/4 teaspoon salt

4 (6-ounce) skinless halibut fillets

1 tablespoon canola oil 

1 tablespoon butter 

 

Preparation

1. Remove seeds from half of serrano pepper; leave seeds in other half of pepper. Place both pepper halves in a mini food processor; pulse 5 times or until minced. Add cilantro and next 9 ingredients (through garlic); process until smooth. Stir in mint.

2. Heat a large nonstick skillet over medium-high heat. Combine garam masala and 1/4 teaspoon salt; sprinkle evenly over fish. Add oil and butter to pan; swirl until butter melts. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Serve chutney with fish.

Note:

If you're wary of spicy-hot food, remove and discard all the seeds and membranes from the serrano.

Pork Chops with Roasted Apples and Onions

Photo: Johnny Autry, Randy Mayor; Styling: Cindy Barr, Lindsey Lower

Yield: Serves 4 (serving size: 1 chop, about 1 tablespoon sauce, and 3/4 cup apple mixture)
Recipe from Cooking Light

Ingredients

2 1/2 teaspoons canola oil, divided

1 1/2 cups frozen pearl onions, thawed

2 cups Gala apple wedges
1 tablespoon butter, divided 

2 teaspoons fresh thyme leaves

1/2 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

4 (6-ounce) bone-in center-cut pork loin chops (about 1/2 inch thick)

1/2 cup fat-free, lower-sodium chicken broth 
1/2 teaspoon all-purpose flour
1 teaspoon cider vinegar

Preparation

1. Preheat oven to 400°.

2. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Pat onions dry with a paper towel. Add onions to pan; cook 2 minutes or until lightly browned, stirring once. Add apple to pan; place in oven. Bake at 400° for 10 minutes or until onions and apple are tender. Stir in 2 teaspoons butter, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

3. Heat a large skillet over medium-high heat. Sprinkle pork with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm. Combine broth and flour in a small bowl, stirring with a whisk. Add broth mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute or until reduced to 1/4 cup. Stir in vinegar and remaining 1 teaspoon butter. Serve sauce with pork and apple mixture.

Salmon, Coconut, Curry One Pot Dish

This dish was paired with a green salad and it got
two thumbs up!

From: Runners World

Serves: 4

2 tsp canola oil
2 shallots, chopped
2 garlic cloves, minced
2 cups chicken broth
1 14oz can light coconut milk
2 sweet potatoes, cubes
2 Tb tomato paste
1 Tb ginger, minced
1Tb curry
1 tsp cumin
¼ tsp cayenne
¼ tsp salt

¼ tsp pepper
1 lb salmon, raw, skinless, cubed*
1 ½ cups frozen peas
Juice of 1 lime
Cilantro for garnish


Simmer This: Heat canola oil in a pot. Add chopped shallots and minced garlic; heat 2 minutes. Add chicken broth, coconut milk, cubed sweet potatoes, tomato paste, minced ginger and curry, cumin, cayenne, salt, and pepper. Boil, reduce heat, and simmer 20 minutes. Add raw salmon, frozen peas, and lime; simmer 5 minutes. Garnish with cilantro.

*I substituted chicken and shrimp for the salmon and it turned out well. I sautéed the chicken and shrimp before adding it to the rest of the dish.

To drink or not to drink?

We have received a lot of comments and questions recently about alcoholic drinks in relation to health and weight loss.  One person said they are "giving up all alcoholic drinks to lose the weight they gained over the summer" while another countered, "I will never give up my wine!".  So how does your choice to drink alcoholic beverages impact your health and weight?  Do the benefits of moderate alcohol consumption outweigh any risks?  You probably have us figured out by now, and know that once again we are going to say that the answer is not black and white and there is no definitive right or wrong.  What we do want is for you to be informed about the effects that alcohol can have on your body and for you to make the best decision for you.

If you do choose to enjoy alcoholic beverages we encourage you to follow the guidelines for moderation.  The 2010 Dietary Guidelines for Americans define moderation as up to one drink per day for women and up to two drinks per day for men.  Examples of one drink are 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of distilled spirits.

The Mayo Clinic advises that while drinking alcohol may offer some health benefits, if you don't currently drink, don't start drinking for the possible health benefits.  Some of the health benefits that have been linked to moderate drinking include a reduced risk of developing heart disease, reduced risk of dying from a heart attack, and possibly reduced risk of diabetes, stroke, and gallstones. 

Since many of you have stated goals of losing weight and/or improving body composition, it is important to understand the effects of alcohol on your metabolism.  Alcohol contains "empty calories" meaning it has no nutritional value.  Furthermore, your body cannot store alcohol so it must go to work immediately to metabolize alcohol which can have a detrimental effect on other metabolic processes.  Then, of course, there is the consideration of the number of calories in those drinks.  Some higher calorie drinks can contain 500 or more calories.  If you are on a maintenance diet of 2000 calories per day to maintain your current weight that is 25% of your daily intake!

The decision to include or exclude alcoholic beverages is personal, and goes beyond dietary decisions.  However, when you do make choices about specific foods or drinks, we believe that eliminating all the things you enjoy leads to a feeling of deprivation that ultimately leads to failure.  Whatever changes you do make must be maintainable as a lifestyle change in order to be successful.  S.M.A.R.T. Fitness participants can visit the members page at www.smartfitnessaz.com for healthier drink choices.

Smoky Black Bean Stew



Smoky Black Bean Stew
Runnersworld.com



Prep:  25min |Cook: 8hr 0min

Serves: 8

Ingredients
1 pound black beans, picked over, rinsed, and soaked overnight*

5 cups water

3 ribs celery, chopped

2 carrots, chopped

1 onion, chopped

1 red bell pepper, chopped

3 cloves garlic, smashed

1 dried chipotle chile pepper

2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

1/2 cup chopped cilantro + extra leaves, if desired

4 ounces queso blanco cheese, shredded

Directions

1. Place the beans, water, celery, carrots, onion, red pepper, garlic, chipotle, cumin, and oregano in a slow cooker.

2. Cook on low for 6 to 8 hours, or until the beans are very tender. Transfer the soup from the slow cooker to a large bowl. Remove and discard the chipotle pepper. Transfer the soup to a blender or food processor. Blend or process until smooth, working in batches. As you complete each batch, return the soup to the slow cooker. When you're finished, stir in the chopped cilantro.

3. Serve in bowls topped with the cilantro leaves (if desired) and cheese.

Recipe Tips

MAKE IT AGAIN: This soup freezes very well. Prepare this full batch and freeze in serving sizes for a quick lunch or light dinner in no time. If you'd rather, you may prepare just half the recipe.

Serving Suggestions

MAKE IT A MEAL: Serve with Cilantro Jicama Salad and Garden of Eatin' Baked Blue Chips, which are made with flaxseed and have 300 milligrams of omega-3s per serving.

Recipe Notes

*An alternative to soaking the beans overnight is to use a quick-soak method. Place the beans in a large saucepan and cover with water. Bring to a boil over high heat and boil for 3 minutes. Remove from the heat, cover, and let stand for 1 hour. Drain and use as directed.

Sedona Fitness Fun... yes, it's a small town.

We decided to take a week off from being serious and have some fun.  One of our participants sent us the following email:

As I was lying in bed pondering the problems of the world, I rapidly realized that I don't really give a rat's hiney. It's the tortoise life for me!

1. If walking is good for your health, the postman would be immortal.
2. A whale swims all day, only eats fish, drinks water, and is fat.
3. A rabbit runs and hops and only lives 15 years.
4. A tortoise doesn't run and does nothing, yet it lives for 450 years.

And you tell me to exercise?? I don't think so.


We responded that we thought she was incredibly creative and humorous and that we hoped she wouldn't stop exercising because exercise has been shown to increase cognitive functioning and creativity.  So obviously, it was due to exercise that she was able to be so creative and come up with such a clever proposition.  Well, she informed us that she couldn't take credit for it.  She had taken it from an email she had received.  But we have concluded that whoever the author is, they must be taking metabolic training!

So of course we had to analyze it and we came up with the following:








The postman is not immortal because he lives in constant fear of wild and domestic animals, therefore raising his stress levels.

The postman also has serious muscle imbalances caused by carrying heavy loads on one shoulder that could be corrected by taking metabolic training.











So what about those fat whales?  Well, if you did nothing but slow cardio and ate anywhere from 350 to 550 pounds of fish a day... hmmm.  Then there's the sleep issue.  Because they need to breath and are underwater, whales only let one half of their brain sleep at a time.  We know that we have beat to death the issues of getting enough sleep and reducing stress (to the point that one person asked if we live in a bubble world).  But these two factors are crucial in lowering cortisol levels, and we'll say it one more time...   lowering your cortisol level is crucial to improving body composition.

So as we see it, this poor, half-sleeping whale is doomed to being chubby.  However, if he could get in some high intensity interval training and some strength training... 












Now for those rabbits!  For a rabbit, the time between mating and birth is about 28-32 days. This is only about a one-month pregnancy! They will usually have a litter of 3 to 8 babies.  Within hours of giving birth, the female is able to mate again. She can produce up to seven litters a year. That means she can produce 20 to 50, or more, rabbits a year!

We are not sure we would want to live more than 15 years either!










Finally, we get to those tortoises.  We thought maybe they were onto something and then we read about Bibi and Poldi:

Bibi and Poldi are calling it quits after Bibi started attacking her mate

After 115 years, Bibi and Poldi's marriage may be over.

The world's oldest animal marriage between the two giant turtles at an Austrian zoo appears to be over after the two refused to share a cage.

"We get the feeling they can't stand the sight of each other anymore," said Zoo director Helga Happ to the Austrian Times.

So perhaps having the same spouse for over 400 years when you don't get out for a walk, or a swim, or a run can get a little old.


The moral of the story is:

Get in some high intensity metabolic training twice a week, and get 7-8 hours of sleep per night, and you won't become the whale.

Your walking should be considered recovery, meaning it is at a leisurely pace without carrying a heavy load and you may outlive your postman.

Be human and have a "normal" number of offspring and you will outlive the rabbit.

Finally, if you do choose the life of a tortoise, be very, very, careful when choosing your mate. 

What else would you expect to hear from your fitness trainers?