Wednesday, March 27, 2013

Bust stress!

Stress is part of an unhealthy lifestyle.  But it's also something that can be pretty tough to avoid.  Luckily, we've got some AHA stress-busting tips and facts:

And some actions we can take to manage stress:

Ladies, know the warning signs!

As women, the warning signs of a cardiac event may present very differently for us than they do for men.  Many women simply don't feel right...and they aren't sure why.  If you--or someone you care about--experiences any of the warning signs, don't wait!  Call 9-1-1 and seek help right away!  You are worth it!

Many of you may remember the Elizabeth Banks piece on women and warning signs from our luncheon.  It's worth watching again:

View the Heart Attack Warning Signs in Women:

View the Stroke Warning Signs Quiz:

Tuesday, March 26, 2013

Measure Shmeasure!

I took Norma's class yesterday, followed by a yoga class at W2L. Wore pants last night that I haven't worn in years. Today I did my floor workout - I could not run a mile at a 3 incline - I stuck to a 1 incline. But 5 minutes non-stop on Jacob's Ladder did not leave me breathless - progress! Oh well - got the whole week left to try the mile again! Left the gym, and took a yoga class in Armonk. This process at 60yo is very different than it was at 20 or 40. It's taking a lot of planning, and a lot of patience.

Sunday, March 24, 2013

Week 5

Challenge sheet for this week.


Didn't lose a pound didn't lose an inch not a one - YET:))) I have an awful lot of immeasurable changes, so I won't question the process. Just yesterday I put a shirt on with ease, that made my arms feel like sausages a month ago. I bounce up stairs now, and in the picture we took yesterday, that is a REAL smile on my face. There is way too much changed behavior - I believe that I am on the right path, and my process is slow. I picked up lots of healthy food for myself yesterday - sardines in every flavor for the Omega 3s, and beautiful tulips - for me. And I will continue to march! Off to 2 yoga classes up this way this morning, and then a beautiful pedicure - first one of the year:) Got to have purty toes for class! I'm not discouraged - I'm encouraged by the changes that can't be measured! thank you Norma, and everyone for your participation.

Saturday, March 23, 2013

Meeting with Norma

We promise to log, blog, exercise, make smart choices and be grateful. Woo hoo! Thanks Norma!

Friday, March 22, 2013

Yoga Joy!

Did 3 hrs of yoga up this way yesterday - 2 back to back classes, followed up by a 2hr meditation - Had a very sane meal plan, and didn't pack in any nighttime eating - yeah - changed behavior. No challenge no change, right Norma? Today I'm going to Katie's scupt, and her next class of cardio dance and yoga. I LOVE KATIE!! Can't wait to see everyone on Saturday - I hope I lost some inches. I'm really starting to see the belly fat, and yikes it's scary. Me no like - me have to work harder:))

Wednesday, March 20, 2013

It wasn't a dream!

I really did run a mile last week, and I did it again this week. Can I do 2miles next week? Yikes - won't think about it. Did Jacob's for 4min without stopping today. And took advantage of a free week membership at a gym up here with awesome yoga. Keeping busy!

Week 5: Weight Control For Your Heart

Very Important – Know Your Body Mass Index (BMI)BMI indicates if you are at a healthy weight for your height. It's important to know your BMI number since obesity is a risk factor for heart disease and stroke. Visit the BMI calculator to get your number.

BMI 18.5 or less = underweight
BMI 18.5 to 24.9 = healthy
BMI 25 and 30 = overweight
BMI 31 and above = obese

If your BMI is in the overweight or obese category, don't be discouraged. You are working now, by following the BetterU program's physical activity and eating recommendations, to improve your health. Keep it up and you can get that number to go down!

Choose A BetterU WeightHere's how you can get on track for an improved weight:

Know Your Calories. Find out your recommended number of daily calories. To start losing weight, you'll need to reduce your food intake by 250-500 calories per day.

Set a Weight Goal. If you are overweight, a good goal is to lose 5-10% of your body weight. A safe rate for weight loss is ½ to 2 pounds per week. 

Stay Balanced; Calories in = Calories out. Weight is a matter of energy balance. To keep your weight the same, your calories in must equal the calories your body uses. To lose weight, you have to either increase your calories out, reduce the calories you consume, or both.

Get Active! Move more. All movement burns calories. Increase the intensity of what you already do. You burn about the same number of calories per mile walking or jogging. But you burn them faster if you pick up the pace.

Don’t “reward” a workout with food. Go for a walk to help you fight non-hunger urges to eat. Keep track of your physical activity! Here is a log you can use.

Eat Healthy! Watch your portions. Try pre-portioned meals and snacks. Don’t drink your calories. Reach for water first. Pay attention to hunger. Eat before you get too hungry; stop eating before you feel full. Keep track of your eating!

Did You Know?A number of risk factors for heart disease and stroke can be addressed by improving your physical fitness – no matter what your size. Focus on making healthy food and physical activity choices. For substantial health benefits do at least 150 minutes of moderate-intensity physical activity per week. It's important to remember that a healthy weight doesn't necessarily mean your heart is healthy.

Don't Fall for Traps and Trip-Ups - Traps and trip-ups include emotions, situations, places, or even people that influence you to get off track. You've got to recognize and address these triggers for less healthy choices. For example, you may have a cookie-eating weakness when you get stressed, or avoid physical activity because you're too tired after work.
Once you've discovered your traps and trip-ups you should plan how to avoid them. Remember, even if you can't control your situation, you can control your choices. And the more healthy choices you make, the more likely you'll achieve your A Better U Course For Success!

Think about the goals you have worked toward in your weekly Course for Success. What barriers have you discovered? What has worked to help you overcome them?

Check In With Your Choices – Stop Emotional Eating - Many women let their emotions get in their way of their choices. Here are suggestions for avoiding this common trap:

Recognize how your mood affects your food. Stress, sadness, boredom, and even happiness can lead to unwanted calories and weight gain. Just a handful of potato chips every day can add about 1,000 calories per week. That could make you gain 4-pound in three months and 16-pounds in a year! Some women, on the other hand, lose their appetite and have poor nutrition during emotional times. It is important to know how your moods influence your food so you can make healthier choices.

Use healthy coping skills. After you understand your emotional eating patterns, develop an action plan. Think of ways to cope with emotions that don't involve food. For example, if you've had an intense day at work or you've been juggling carpools for your kids, avoid flopping down on the couch and flipping the remote control while eating your favorite chips at night. Instead, give yourself a 15-minute timeout and take a walk, do some stretching exercises or call a friend for support. Chances are you'll feel better and will have forgotten about those chips that were calling your name.

Tuesday, March 19, 2013

I'm so proud that our American Heart Association has SO much nutrition information available for all of us.  Much like you BetterU ladies, I am working really hard to have a "better relationship" with food...and our resources REALLY help.  Check out our nutrition center.

AHA Nutrition Tips

Where you can "Meet the Fats"...some are good for us...some, not so much!

Learn how to use AHA's Heart-Check Program when grocery shopping...find foods put through rigorous science before they can meet our approval. 

And my favorite when I just don't know what to cook...our recipe center...

Plus there's tons more.  Happy browsing!  Hope you have a heart healthy remainder of the week.

We are so proud of each of you!!!

-April Dawn

Going Green!

I'm thinking of going green, girls:) With all due respect to W2L, I'm a hippie dippie and like to make my own everything, sooooooooo. I'm going green for breakfast - blend kale, chard, parsley, lime, coconut water and a fruit. I'd like to work my way up to a one day green fast. I find that I need to super shake things up - otherwise my body is so slooooooow to change.

Monday, March 18, 2013

I will NOT have any of these Brownies

Day care is having a bake sale tomorrow and I said we would bring something. As you are my witness, I will not eat any of these Brownies.

I swear.

Sunday, March 17, 2013

Doesn't get any better......

than Sunday morning yoga with MaryAnne and 4 of my BetterU peeps - yeah us!

Friday, March 15, 2013

Friday night yoga

Nice to see Carol for Friday night's Cardio Yoga! Here she is with the instructor, Mary Anne.  Also, Carol got a quick lesson from Carla on the treadmill.  Carol is just racking up those challenge points.

I be moooving like Jagger!

Worked out in Katie's sculpt class, then Katie's cardio dance and yoga - I feel like a teenager:)) Loving this - thank you AHA! Never thought I could do it, but little did I know I Can - with a little help from my new friends -

Keeping the Whole Family Healthy

Here's nutrition tips for keeping the entire family healthy!  Hope you've all had a terrific week...keep those updates coming.  We're with you, and we love watching your journey unfold!

-April Dawn

Thursday, March 14, 2013

I RAN A MILE!!!!!!!!!!!!!

Can't believe it! Floor workout today, Jacob and a mile - yeah! Sculpt with Katie tomorrow and her yoga class after. I found my waist:)) although my weight has not moved - oh well. I don't put dressing on my salad anymore, and I had 1/2 meatloaf sandwich with no mayo - huge progress for me.

Loving this!

I can't believe I'm saying this, but I am loving this!  Working out is a rush, and I am finally seeing results.  My clothes definitely feel different.  The weight loss has been slow, but I am trying not to get discouraged.  I can't believe what I have been missing by not working out.  Always nice to see my BetterU friends at the gym.

Tuesday, March 12, 2013

Haven't had time to blog...too busy working out:) But seriously,  am really enjoying my time at W2L.
Yoga on Sunday morning is heavenly and I think I am starting to get the hang of it.
The recipe for the Peppers stuffed with lentils is delish!
Good luck everyone!
Beth C

Monday, March 11, 2013

Had a good day

........ took Norma's scupting class, then Katie's yoga stretch class, then a sauna. Thank you W2L, Dr Vito, Katie, Keith, Norma - this is an unbelievable opportunity:)) My eating is sane, not emotional! I'm not feeling deprived - being thoughtful, not impulsive. But I don't know if I'm losing. I am sleeping well, more patient, more optimistic.

Monday at 5:45 am

I got up and was at W2L to do the first floor routine of the week. I have noticed I can do Jacob's Ladder for a minute before I need a rest. My weights can probably go up some too. Clothes are feeling looser and I am sleeping very well. My son does not feel quite as heavy and I know he's not losing weight.

Will work on that mile run tomorrow.

Sunday, March 10, 2013

Yoga today!

Another W2L great class, made even better with 2 other BU participants! I got tremendous relief from a painful psoas muscle - I eat less and move more when I'm not in pain, so this is a slam dunk for me! Is everyone gearing up for the mile run this week??

Thursday, March 7, 2013

Waking up refreshed

For the first time in years, I wake up feeling better, not worse! Feeling refreshed, not tired. I am realizing that this is not easy. This is a lifestyle change that requires focus. No challenge no change Thank you Norma! I go through my day meditating on that. Yesterday I picked up a zumba gold class - don't laugh - I know - it's a senior class and this 60yo was dragging - yikes! Last night I dropped into a local yoga class. Today I'm headed to a floor workout, then spinning at W2L. Plan to stop at Apple Farm on the way home for plenty of veggies to chop into a salad. Those bad habits are starting to circle the drain:)))

Wednesday, March 6, 2013

Quit Smoking

Quitting smoking is the single most important thing you can change in your life--or help a smoker you love to change.  We have an entire site dedicated to kicking butts:

Covering my "Assets"

I'm in the groove now! I know I can't make it down to Scarsdale today, and the weather might keep me from a yoga class tonight, soooooooooooo - I just found a Zumba class in the middle of the day 3 minutes away - yikes the Universe is on our side:)) Got my veggies chopped for a BIG salad, and brown rice with roast turkey ready for dinner, and a perfectly ripe banana ready to marry a no-fat yogurt in my smoothie. Me liking this now!

Tuesday, March 5, 2013

Ladeeeez - I peeked... ahead... have you checked out what we're supposed to be doing in 12 weeks - yikes - I panicked and ramped up my game. I scheduled yoga classes up my way, and my first spin class is coming up at W2L - have to work on my enthusiasm for that one!

Avoid the Salty Six!

Are you eating too much of the Salty Six?  Learn how to reduce your sodium intake--and you'll be way ahead of the game in controlling blood pressure. 

Sunday, March 3, 2013

Mushroom Strudel

For a get together with friends today, I made the recipe on page 12 of the Recipes for the Heart book. I will let you know how it tastes.

Did the routine this morning

Do you know where this quote is posted?

I made it to W2L this morning to do my exercises. I have improved on that Jacob's Ladder device so that's a great sign.

Friday, March 1, 2013

I am having a great time with GoRed and BetterU.  This is the first time in my life I have focused on my health. Took some years!  But the kids are grown and it's time to get it together. I actually took off a 1/2 day from work and to  attend the GoRed luncheon in Greenwich, CT yesterday.  A ballroom packed with 500 people. And that morning, I took a spin class at Will2Lose. That plus tracking Weight Watcher points is a new recipe for success.  Thankful for this program.  Very thankful.  Looking forward to Zumba with Norma on Saturday.

The luncheon!

What a day! Beautiful Red outfits, interesting breakout groups, and stations for lipstick makeovers, crazy pics, and raffle baskets galore. The food was fantastic, as were the speakers. Thank you Norma for appearing just as I was about to bite into my 2nd roll with buttah - these biscuits don't need no more buttah! cya on the floor! 9:30 today Sculpt Me!