2011 March Archive at themojocoach.com

Archive for March, 2011

Colon Cancer Awareness Gala

Published on March 26, 2011 in General. 0 Comments

Last night, I was honored to serve as the Master of Ceremonies and Speaker

for a Cancer Colon Awareness Gala event.

Here are some important facts I learned that I want to pass on to you:

Colorectal cancer is a major public health problem in the United States, with an estimated 148,000 new cases and 50,000 deaths due to disease in 2008.

Can colorectal cancer be prevented? The answer is yes. Most colorectal polyps are benign and remain that way. However, other polyps can become malignant and result in colorectal cancer over a period of 5 to 15 years. If these polyps are detected and removed before they become malignant, colorectal cancer can be prevented.

How can colorectal polyps and early cancers be detected? Through regular screening. People with colorectal polyps and early stage cancers most often have no symptoms at all. That’s why screening is essential.

Colorectal cancer is curable in approximately 90% of diagnosed cases, if detected early. This can be translated to 30,000 lives saved each year.

Remember, the end of colon cancer begins with early detection-get screened!

Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Stay Healthy as The Seasons Change

Published on March 17, 2011 in General. 0 Comments

What’s the secret to staying healthy throughout the year? The secret lies in our ability to be flexible and willing to change…just like the seasons.

Different seasons mean different weather, wardrobes, different seasonal fruits available and even different sports to play. It also means that as the days grow shorter or longer, and as the weather gets warmer or colder, we need to stay flexible and adjust our eating habits, exercise routines and lifestyles so we can remain healthy year round. So how do you do that? By starting each season with a customized lifestyle plan around your specific needs, goals, and preferences.

For example, it’s easiest for most of us to live a healthier lifestyle during the spring and summer. We’re showing a little more skin so we’re more aware of our eating habits, we may have access to more fresh fruits and vegetables, the days are longer and more conducive to being active and outside. During nicer weather, we’re also getting more Vitamin D from the sun, which offers so many additional health benefits as well. For many of us, it’s pretty simple to live healthier during this time of year. But what can you do to keep the momentum going during the colder months?

It may take some extra planning, but it’s during these fall and winter months that you may consider trying a winter sport or finding a fitness routine that’s fun but indoors. For example, would a gym membership work for you? Does it have the services and classes you like and do they have hours that work for you? Is it convenient and does a gym motivate you…or intimidate you?

If a gym membership isn’t the answer, you can set up a home gym based on your needs and budget. It can be as elaborate as a separate room with commercial quality gym equipment or as simple as a jump rope, mat and a few weights. How about fitness DVD’s, finding a fitness buddy, hiring a personal trainer or finding a routine you like on your local fitness channel? What about getting the right music to power you through a workout? These are all questions to consider to keep you working out all year.

The colder months also encourage us to cover ourselves more and often lead to more snacking along with heartier (and more fattening) comfort foods. As the seasons change, it’s important to rethink your eating habits as well to avoid packing on winter weight. Maybe a non-negotiable rule would help like: “No eating while standing up, no seconds, leave over 1/3 of dinner or no eating off of anyone else’s plate” would work for you.

As the seasons change, lasting success occurs when you change too. That’s why it’s important to stay as flexible and willing to try something new in order to stay healthy from one season…and one year to the next.

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Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Healthy Snacks for Spring Sports

Published on March 14, 2011 in General. 0 Comments

Longer days and warmer weather go hand in hand with spring sports. As we eagerly shed our winter wardrobe…and any excess winter weight we may have gained during the “off season,” it’s helpful to have some fresh, energizing but simple snacks on hand to give us that extra edge.

The best choices are snacks that are light and portable that we can easily pack and eat before or after a competitive game, match or tryout. Remember the saying, “if you fail to plan, then plan to fail?” Taking few minutes to plan your snacking can make all the difference in giving you the sustained energy you need so you can get the most out of whichever sport you’re playing.

So, what are some snacks to choose which will fuel your body for maximum energy, health and endurance? Here are a few with the right mix of carbohydrates, protein and a touch of fat to give you loads of energy while helping you easily recover so you can “stay in the game” as long as you’d like.

1. Seasonal fruit with a handful of nuts or a piece of light cheese

2. Do it yourself granola- low fat granola mixed with almonds and chopped dried fruit

3. Do it yourself trail mix- nuts or seeds, low fat/low sugar dry cereal, shredded coconut or dried fruit.

4. Low fat yogurt topped with granola or nuts

5. Greek yogurt topped with berries

6. Whole grain crackers (without trans fat) topped with peanut or almond butter

7. Pumped up PB&J-100% whole grain or sprouted grain bread with peanut or almond butter and all fruit jam

8. Energy bars-with so many varieties available, look for bars low in fat and sugar with enough protein to help keep you full. You can also make them yourself (so many easy recipes for healthy energy bars can be found online) or find your favorite. A few brands to try: Larabar, Zone Perfect, Kashi or Luna

9. Simple smoothie-mix 1 cup of either low fat yogurt, milk, soy or almond milk with a handful of ice and a cup of berries or a banana. Add a scoop of your favorite high quality protein powder, blend and go

10. Cut up veggies with low fat dip

With choices like granola or trail mix, keep your servings to a snack sized Baggie and remember, along with your snacks, it’s important to drink plenty of water to keep you hydrated. With a little bit of preplanning, you’re sure to have a healthy and action packed season. Have fun!

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Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Are the Messages from the Media Stronger than the Strongest Woman?

Published on March 7, 2011 in General. 0 Comments

Why is it that some of the strongest women battle with their best intentions when it comes to healthy eating? For many, the answer can be found in how we react to the many messages we see and hear.

Weight loss is an over 30 billion dollar industry. We spend money on programs, pills and promises yet as a nation, we’re bigger than ever. While we’re spending money trying to lose weight, advertisers are spending enormous amounts of money creating messages encouraging us to “super size”, “value size” and “economy size.” Food stylists are hired by the media to create perfect presentations of some of the foods highest in fat, sugar and calories available to us today. If that weren’t enough, the women seen eating these foods are typically model thin. So if our goal is to eat healthier, why do we fall prey to the messages of mouthwatering meals, decadent desserts and sinful sweets we see and hear?

For many women, eating a highly restrictive diet is the cause. The more we restrict ourselves from enjoying foods we love, the more we begin to crave those same foods. The more we crave the foods we’ve decided to eliminate, the more we’ve put them on a pedestal only to be enjoyed once excess weight is lost. This type of restrictive behavior signifies the “diet mentality” where there are no allowances for imperfection. We’re either on or off the diet at any given time. In fact, studies show that the most common reason for binge eating behavior is dieting!

The other reason women may succumb to messages from the media is when they feel insecure or suffer with a low self-esteem. Models can be 6 feet tall and a size zero while the average woman is about 5’4” and over 140 pounds. Comparing ourselves to the models we see can leave many women feeling poorly about themselves. This insecurity fuels a lack of confidence or self doubt; traits that encourage women to be influenced by what they see because they feel that others must know better than they do.

A strong, empowered, confident woman can look at any message and take it in with discretion and a keen eye. She knows what’s realistic for her, what she can make allowances for or not. An insecure, uncertain woman will often be easily influenced by what she sees, reads or hears about, regardless of her desire to lose weight or become fit. When these same women gain trust in themselves, their strengths and their decisions, they’re much less likely to be affected by all they hear and see. When they understand that they are the experts of themselves, already equipped with all the tools they need, they can simply look for some ideas, tips and information to get their job done, while ending the discouraging need to compare themselves to others.

The first step is to sort through the barrage of messages we see, taking in only what is realistic for us to use. The next step involves losing the self-doubt, fear and belief that others know what’s best for us. With a renewed sense of trust we can begin to make gradual changes, which builds confidence and success. The more confident we are, the less likely we are to be swayed by some of the most powerful eating triggers which influence us today.

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Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Want Lasting Exercise Motivation? Discover Your Fitness Personality!

Published on March 1, 2011 in General. 0 Comments

One of the reasons why we lose motivation to workout is because the exercise we’re doing isn’t in line with our “fitness personality.” Just how we each have our own personalities, we each have a fitness personality too. The more closely you cater to that personality, the more you are going to enjoy your exercise and the faster you are going to see results. So how do you discover your fitness personality? The first step is to take a look at your needs, your current health, interests and lifestyle.

Once you’ve figured out where you are and where you want to go, you need to figure out what type of exerciser you are. Do you like yoga, Pilates, do you like to run, exercise with fitness DVD’s, take classes, Zumba or dance? Do you like weights, spinning, cardio or kickboxing? Do you like to exercise alone or with a partner? Does a gym motivate you or intimidate you? Do you like to workout with music and if so, what kind? Do you like to work out indoors or outdoors? Are you competitive and would a team sport work for you? These are just a few of the many questions to consider when creating a program around your fitness personality.

Next, you need to determine the best time of day for you to get your workout in. My clients and I have found that it’s usually best to get a workout in before the day starts because as the day progresses, obligations come up and exercise is one of the first things to go if you have a lot to do. One suggestion is this: when you wake up, immediately put on your workout clothes. This way, you’re mentally getting prepared and giving yourself a running start to get your exercise in as soon as you’re able to. If that’s not an option, keep your gym bag packed and ready, exercise on a lunch break or hit the gym before you come home at the end of your day.

A word to guilt ridden parents who don’t want to take more time away from their families to get their workout in: The healthier you are and the better you feel, the more you have to give. When you’re unfit, unhealthy, stressed, exhausted and depleted, you’re just not offering your best to those you love. Taking some time for your own self-care, taking time to burn off some steam, improve your health, and increase your energy creates a better, more fit, happier and healthier you. You’re also setting a great example around the importance of health, fitness and taking care of yourself. Isn’t that what you want to give those you love?

Lastly, find out your “why.” What’s the reason why you’re working out? Is it to become healthier, gain more confidence or so you look better in your clothes? Is it to have more energy throughout your day, to improve your quality of life, to easily climb the stairs or to feel sexier? We typically stay motivated when the reasons we’re choosing to exercise are specific to us and deeply personal. Once you’ve determined your “why” keep referring back to it to help power you through your workouts.

The key to a lasting fitness program you enjoy is to discover your unique “fitness personality” then creating a program around that in a way that suits your lifestyle, that’s fun and brings results. Also, as you change and grow, so will your goals and interests. Just as flexibility is an important component in a well-balanced fitness program, it’s equally important to be flexible in your approach to discovering and working with your unique fitness personality.

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Debi Silber “The Mojo Coach”
www.TheMojoCoach.com