D I E T is a FOUR LETTER WORD…and other thoughts on health and fitness

WHAT’S FOR DINNER TONIGHT?

THAI STEAK SALAD

This salad is light with bold flavors! (serves 4)

Combine in a small bowl and set aside:

1/3 C. fresh lime juice
2 T. minced jalapeno
2 t. fish sauce
2 t. minced garlic
2 t. fresh ginger
3 T. canola oil
2 T. Asian sesame oil
Preheat grill to medium high.
Pat dry a 1 lb. flank steak and season with salt and pepper.
Oil the grill
Grill steak, turning once until medium rare, about 6 min.
Transfer to a cutting board, rest for 5 min., then thinly slice across the grain.
In a bowl, combine:

1 ripe mango, cut into small pieces
1/2 small red onion, thinly sliced
10 oz. romaine lettuce cut in 1 inch pieces
2 T. fresh cilantro.
Toss with enough dressing to coat.
Divide among 4 plates & top with steak.
Drizzle remaining dressing over the steak.
Sprinkle with remaining cilantro & serve.

I’ve decided, that through all of my years of struggling with my weight in hopes of trying not to get fat, that it’s a matter of calories in vs. calories out. Mindless eating and empty calories also top the list. (That includes my not so secret obsession with bbq potato chips:() Taking an active role in maintaining my health through both diet and exercise, and accepting the physical changes that inevitably occur with age, have become a priority for me.

The whole concept of diet and exercise comes down to two little words that carry heavy meaning…self image. How we see ourselves and view ourselves, particularly as women, affects our daily lives; literally everything from the way we deal with stress to handling relationships. I vividly recall an episode of the Dr. Oz show where Dr. Oz asked a group of women to look in the mirror and tell him what they saw, not specifically visual. Each identified something negative about their appearance. Self image is essentially that mirror image reflecting back to us which can be real or distorted, positive or negative.

The accumulation of experiences throughout our lives which affect the way in which we see ourselves, that self-image, can change over time. Unfortunately, as we get older, our physical appearance changes and our ability to accept those changes and commit to staying young in both heart and mind can make a difference. Teaching aerobics for over 20 years, has enabled me to see not only the physical effects of exercise, but the emotional impact as well. I teach a step/sculpt class and in the summertime, I teach an aqua noodle class. The age range in both classes, 20-75, varies as does the attendance, but all will agree: exercise needs to be fun and motivating!

My best advice? JUST MOVE!

In my classes, it doesn’t matter who is keeping up with my routines, what they are wearing, or how often they come to class. I want them to keep moving! Some of my girls just come to keep track of their steps and typically meet their quota in the hour they are with me. Others enjoy the music and the routines as well as the friendships. Coming into a structured fitness class for the first time can be intimidating. I have been asked everything from, “Do I have to wear makeup?” to “What should I wear?” My answer? “It’s not a fashion show and no one cares. Just come.” And they do.

In my Aqua Noodle class, we are in the shallow end of the pool and are moving constantly in the water, while using the noodle and the resistance of the water for muscle conditioning. It’s hard to believe that we can get such a great workout with little impact on our joints. Many of the girls who strive to track their steps have found this great

waterproof fitbit $259.99 from Amazon.

Have access to a swimming pool?

Get in and jog!

jog in place
jog or skip across the pool
move backwards and forwards
hop on one foot and the other
do jumping jacks in the pool
play music and twist
Have fun and move like no one is watching!

Want more? Buy a

POOL NOODLE $14.99 & free shipping from Amazon NO FITNESS CLASSES OR SWIMMING POOL???

CRANK UP THE MUSIC AND DANCE!

NO FREE WEIGHTS OR FITNESS EQUIPMENT?

GRAB A COUPLE OF SOUP CANS, TUCK YOUR ELBOWS TO YOUR WAIST AND DO BICEP CURLS.

ON DIETING………

Over the years, there have been so many fad diets:

South Beach
Mediterranean
The Zone Diet
Atkins Diet
Paleo Diet
Volumetrics
Raw Food Diet
Macrobiotic Diet

AND THE WINNER IS……(DRUM ROLLLLLLLL)

WEIGHT WATCHERS!

My daughter, Jodi, has been an avid Weight Watcher’s follower, and though she no longer attends their meetings, the balanced diet they promote has become a lifestyle.

Eating a balanced diet
Eating in moderation
Enjoying the foods you love

Suggestion:

Instead of dieting, commit to a healthier lifestyle.
Shifting the focus from how you look to feeling good and having more energy.
Set yourself up for success by laying out workout clothes, snacking on fresh fruit & veggies, and getting rid of unhealthy snacks in your kitchen…(yep, even the chips!)
If you ‘slip,’ tomorrow is another day. Don’t beat yourself up!
Be a friend to yourself and pep talks are always appreciated!
Know what triggers your eating…boredom, stress? Find a positive way to deal with it by taking a walk, or listening to music.
Get enough sleep.
Web MD suggests “Practicing Mindful Eating.” Eat slowly and give your tummy a chance to let your brain know you’ve had enough.

D I E T is a FOUR LETTER WORD…and other thoughts on health and fitness