Healthy Meals Class Delivered!

Dietitian Lynn Umbreit presented an idea-packed class on prepping quick and healthy meals to a full house last Saturday.  Participants gave top reviews to the course for the rich and practical information it provided. Lynn also shared lots of product ideas, to put together tasty and healthful meals in less than 20 minutes.

This particular course was more demonstration, discussion and sampling than hands-on, due to space constraints. New topics coming up include hands on playing with spices and seasonings, healthy holiday foods, and meal/menu planning. If Lynn’s doing it, you can count on practical tips, tasty recipes and ideas you can put to use in your own kitchen.

 

 

 

Nutrition and Fitness in One Place

Great News! I’m teaming up with dietitian Lynn Umbreit to broaden the services at Body Positive. Lynn and I have been colleagues for almost ten years. She is an expert in sports nutrition and weight management and is also a Certified Diabetes Educator. It makes sense to bring fitness and nutrition under one roof, if only figuratively for now. Lynn does one on one consulting, grocery store tours (way more eye opening than you might imagine!) in-home “kitchen makeovers,” and many wonderful classes. The first one is coming up Saturday August 19th: “Grab and Go: Healthy Meals in 20 Minutes or Less”. More.

Here’s a colorful tidbit from Lynn
All berries are nutritional powerhouses, low in calories & high in nutrition. Strawberries are beautifully ripe right now. Here’s how to enjoy them:

8 medium strawberries (5 oz; 1 cup) contain only 50 calories and provide 110% of daily Vitamin C
 There are 600+ different varieties of strawberries
 It is best to eat strawberries at room temperature, and within 2 days of purchase to maximize nutrition and taste.

Super Simple Dessert: Strawberries in Balsamic Vinegar
A gourmet way to serve this fantastic summer fruit! The balsamic vinegar brings out the berries’ beautiful color and makes their flavor “pop”. The strawberries are great simply served by themselves in a parfait glass (6 servings; 50 calories per serving).

16 ounces fresh strawberries, washed, hulled, & halved
2 tablespoons balsamic vinegar
2-4 tablespoons white sugar (or SPLENDA to taste)

Place strawberries in a bowl. Drizzle vinegar over strawberries, and sprinkle with sugar. Stir gently to combine. Cover and let sit at room temperature for at least 15 minutes before serving.

Couch to 5k? How about couch to state record!

This impressive woman (yes, she is my client) just completed three races in Roswell, NM on Saturday and earned a third, second and first place. She now holds the state record for the 800 meter run for women in the 65-69 age category. The beauty of it is just a couple of years ago she was mostly sedentary and about 50 pounds heavier.

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Alice with 800 meter first place medal for women 65-69 in Roswell, NM 7/16/16.

She started her return to exercise in one of my simple yoga classes and then added some personal training and really hit her stride with weight lifting.

A powerful goal that emerged was to feel comfortable running as she had done many years ago. After building up some aerobic capacity and confidence by attending small group circuit training she joined a local running club. The rest is history, sort of.  Her success is kind of a study in determination, goal setting, consistency and why we need support systems. It takes a certain amount of grit combined with an urgency for action and opportunity – when they come together, the results can be very cool.

Body Positive Spring Challenge: May 14 – June 30, 2016

The Body Positive Spring Challenge Starts Saturday, May 14th.  Your fitness level is NOT important, just your readiness to give it your best! Get stronger, better and faster on 8 measures over 7 weeks.

Measures are:

  1. 1 mile walk/run event
  2. Pushups in one minute (pushup option will be determined at your baseline test)
  3. Medicine ball slams in one minute
  4. Rope waves (maximum time)
  5. Bicycle crunch (maximum number)
  6. Shoulder flexibility (behind the back reach)
  7. Water intake (track and improve starting week 1)
  8. Veggie intake (track and improve starting week 1)

The one mile event will be scheduled depending on sign ups. On Sat., 5/14 (or possibly earlier), we’ll get a baseline for the other items. Over the next seven weeks we work on those and also track and improve water and veggie intake.

The price to participate is only $30 and includes baseline and final measures, one free class (two if you are new to Body Positive), resources and support for your success and prizes in all categories plus an overall champion.

Contact me to register and for more information.

Feet First

footandtennisballWe rely on our feet to get us around, support us in exercise & provide critical feedback on our balance & stability. Yet we tend to neglect our most important foundations–until they give us trouble.  The moves below also help with tight arches or ankles, which can lead to stress and strain in the knee & hip joints as well as increase our risk of tripping (and falling!).

I discovered these tricks when trying to find relief for a chronically painful spot on the ball of my foot – a neuroma, I have since learned.  Also, clients with sore thighs after hiking are often surprised to find out that an inflexible foot was actually the culprit

Relief is simple: preempt foot pain and improve balance & function with a few simple stretches and tennis ball rolls.

First roll the length of your bare foot over a tennis ball 10-20 times.

Next, pause and press over the arch & any tight spots. Finally, stretch the top of the foot, ankle & shin: stand 1-2 feet from a wall, facing away. Bring the top of one foot against the wall behind you (your toes will point toward ceiling). Gently and gradually orient that knee to the floor and lean back towards wall against your bent leg. Bring heel towards glute and stand up tall. Hold 10-60 seconds. Repeat 2-3x.

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A Perfect Plank in 4 Steps

Before: using shoulders to hold a plank
Before: Using shoulders to hold a plank. Note downward head.
After: Shoulders are level, and core is doing the work
After: Shoulders are level, and core is doing the work. Note neutral spine.

There are good planks, and there are great planks. Finding out which is which is the difference between really using your core muscles and just hanging out.

The before and after photos above illustrate this point. On the left, my client has engaged her upper back and shoulders to raise herself off the floor. There is very little core work here. On the right, she keeps the upper back level, transferring the work of elevating and holding the body to the midsection instead of the shoulders.

How to execute your perfect plank in 4 steps:

  1. Start on hands and knees, palms just ahead of shoulders
  2. Round shoulders up to ceiling, then relax to what feels like neutral, or flat across the shoulder blades (not rounded up). Check a mirror or have someone check for you.
  3. Maintain this strict shoulder position. Do not allow any part of your torso from shoulder to hip to change.
  4. Extend first one leg and then the other straight back so you’re on your toes and palms, in your perfect plank.

More Good News About Eating Berries

Here’s another great reason to make berries a regular part of your diet. A recent study showed that women who ate three or more servings of strawberries and blueberries per week decreased their heart attack risk by one-third. The study included nearly 94,000 women as part of the long-running Nurses Health Study II. Berries of all kinds contain healthful compounds called anthocyanins that bestow a range of benefits, including cancer prevention. Fresh or frozen, berries are a tasty way to amp up the health benefits of a salad, cereal or snack any time. Read the full article here:

Berries May Cut Heart Attack Risk in Women, Study Says

Change Takes Guts

What does it take to get fit, be healthy, and lose weight? It takes a plan, strategies to overcome excuses, support, information, and a vision. Most of all, though, it takes courage. Let’s face it, deciding to chart a new life course that includes exercise, eating more healthful food or facing down bad habits has a common thread – all these behaviors require change on a personal level. It takes courage to step out of our comfort zone, to step into that gym or class for the first time. Facing the objections or even criticism of others, changing a habit (sometimes saying “no, thanks” to lunch) – it all takes guts.

I think we fall in love with the idea of change, but when it comes time to put our plan into action, we resist. We may set goals and create visions of our potential new selves, but then we resist doing the very things that will launch our journey. Why? There could be many things running under the surface that hold us back and it will take courage to uncover those roadblocks. If you’re like many people, finding the courage to start can be hard. Good news: researchers say you can develop courage by practice.

Here’s a challenge: identify one thing you’ve been avoiding (yucky chores don’t count!) and commit to one small action step. Success builds on success and every small step towards what we want brings us closer to that courageous, fulfilled person we envision.

Meanwhile, to help you get started on a healthier eating plan, I’ve included a link to a delicious smoothie recipe I guarantee you’ll enjoy! Recipe courtesy of Whole Foods Market at http://www.wholefoodsmarket.com/recipes/2879 I suggest using unsweetened almond milk and adding protein powder if you want a protein boost. About 220 calories per serving.

Hi, I’m Ingrid Wentzel

Everybody wants to be well. We yearn to be in control and feel better. We want more energy, but we don’t always know where to start. As a health educator, personal trainer and weight management coach, I can help.  From basic exercise education to post rehabilitation we’ll build something together.