Mom Active » Featured Topic

Measuring BMI ~ Are You Fit or Fat?

Fiona Bryan — Fri, 09 Jul 2010 13:00:51 +0000

By Michael Castleman for Live Right Live Well

It’s hard to resist quick-and-dirty medical tests. After all, they’re fast, easy, cheap and noninvasive. The only problem is that their accuracy is limited. For the past several decades, the standard quick-and-dirty test for obesity has been the Body Mass Index (BMI): Multiply your weight in pounds by 703, and divide the result by the square of your height in inches. A normal BMI is 18.5 to 25; anything over that means you’re overweight. Sure it’s easy — all you need is a calculator — but is it accurate?

Flaws in the Formula
More and more, experts are acknowledging the limitations of the BMI formula. These include:

Athletic conditioning Since muscle weighs more than fat, ultra-fit athletes with lots of muscle and very little body fat can get BMI scores in the “overweight” category even though they’re fitter than the average person.

Age As you get older, muscle tends to get replaced by fat, which can cause BMI scores to skew low and understate your fat-related health risks.

Gender Women naturally carry more body fat than men, which can skew BMI scores low, understating a woman’s fat-related health risks.

Fat distribution Most important, BMI says nothing about where your fat is located. Research shows that people with a lot of abdominal fat (aka pot belly or apple shape) have a greater risk of diabetes, high cholesterol, high blood pressure and heart disease than people who collect fat on their hips, thighs and buttocks (aka pear shape).

Two people with the same BMI, one shaped like an apple, the other shaped like a pear, the apple-shaped person will have a higher risk of heart attack, even though their BMIs are identical.

Better than BMI
Given the limitations of the BMI formula, what’s the best way to determine whether you’re fit or fat?

Hydrostatic weighing This is the gold standard. Using special equipment, you’re weighed while completely submerged under water. The drawback: Hydrostatic weighing is rarely available outside of research institutions.

DEXA (dual energy X-ray absorptiometry) DEXA is the special X-ray used to determine bone density and osteoporosis. It can also be used to estimate body fat. But it requires very expensive equipment and trained technicians.

Bioelectrical impedance analysis This test passes a tiny, safe electrical current through the body. Until recently, this method required expensive equipment and a trained technician. Now, some health clubs offer it, and home test kits have become available, but their reliability is not entirely clear.

Skinfold measurement A tweezer-like caliper is used to measure folds of skin (and the underlying fat) at several places around the body. Like BMI, this test is quick — but somewhat dirty. For the most accurate results, have it done by a trained doctor, nurse or technician.

Waist circumference This test doesn’t measure body fat, but it does provide an indication of your risk of fat-related health conditions. Simply measure your waist at the navel. “Risk of diabetes, high blood pressure and heart disease begins to rise with a waist measurement above 31 inches in women and 37 inches in men,” explains Harvey Simon, M.D., an associate professor of medicine at Harvard Medical School. “Measurements above 35 inches in women and 40 inches in men are in the danger zone.”

Waist-to-hip ratio This test is almost as quick as waist circumference, but less dirty. Divide your waist measurement by your hip measurement. In women, a waist measurement that’s more than 80 percent of your hips signals too much abdominal fat and an increased risk for health problems associated with obesity. In men, the figure is 95 percent (because men have narrower hips).

The Bottom Line
Today, BMI continues to play a key role in physicians’ diagnoses of obesity. However, more doctors are complementing it with other tests. “Personally, I now pay more attention to waist measurement than BMI,” says Dr. Simon. Adds Arya M. Sharma, M.D., a professor of medicine at McMaster University School of Medicine in Hamilton, Ontario: “Not long ago, doctors put people on scales and measured their heights to calculate BMI and their risk of cardiovascular disease. Now we know they should forget the scale and take out a tape measure.”

Michael Castleman

Michael Castleman has been called “one of the nation’s leading health writers” (Library Journal). He is the author of 11 consumer health books and more than 1,500 health articles for magazines and the Web.

Team Colvin Races For The Cure

Fiona Bryan — Fri, 11 Jun 2010 13:51:23 +0000

Today we welcome Molly Gold, of Go Mom, Inc. She’ll be Racing For The Cure this Saturday and I asked her to share her story with us…

By Molly Gold

www.gomominc.com

On Saturday, June 12, 2010, I am running the North Carolina Susan B. Komen® Race for the Cure because…

My Mother is a survivor and I’m so relieved she tested negative for Brac 1 and 2.

My Aunt has had breast cancer twice spanning 25 years.

My Grandmother passed away in her 50’s of ovarian cancer.

I had my first mammogram at 34 and I’m over being in the high risk category.

I have a neighbor who passed away this winter after a long battle and her children are my children’s ages.

I can count 5 people I know on one hand who have had breast cancer in the last year.

1 in 9 women will fight this disease in her lifetime and I don’t want to be part of that sisterhood.

I am running because my friend Krista Colvin has breast cancer and she’s going to win.

As you all know, Krista is the ultimate gal pal. She’s sassy and fun, smart and caring, she’s that girlfriend that you wouldn’t dare miss a girl’s night out with and you’d give your right arm for. Or your right breast. She is bold and brave, not one to shy away from anything, and an educator in her heart. I live on the other side of the country, have never met her in real life, and know in my heart she’s my kind, that instant connection that makes you know that you know that you know you are meant to share the sisterhood.

When Krista shared the news of her diagnosis, I was mad, devastated for her, and sadly, I’m embarrassed to say so selfishly terrified for myself. What did it mean if a woman so vibrant and true could randomly, without a family history like mine that screams warning signals, while doing those monthly exams most of the time along with yearly mammograms still be challenged to fight stage 3 aggressive breast cancer? What if I ever hear that terrible news?

Because of Krista, I have realized that I can’t live in fear that I might get breast cancer. In fact I have to recognize that when your world is wide as today’s can be thanks to Face Book, Twitter, and just being the social butterfly that I am, I am going to hear about breast cancer, and frankly lots of other scary things, a lot. And you know what? I can’t worry about what if…not when it comes to breast cancer, H1N1, or any other terrible unexpected threat to our lives. We can’t anticipate that and will miss out on this precious life right here in front of us if that’s where we focus our energy.

But when I hear about a newly diagnosed patient or learn of their most recent battle, that’s my chance to help. That’s my chance to pray for people I know and I don’t, to get out in my local community and raise money for women hear and all over the country, including out in Camas, Washington where my sweet friend is making such a huge difference sharing her story publicly every step of the way. Krista is using her relationships in the local media to educate women just like you and me about what breast cancer really looks like.

Social Media makes the world a much smaller place and it’s because of the wonderful network of people there that I’m honored to be part of Team Colvin. Sponsored by Hanes Comfort and organized by my friend, Malise Terrell, Carolina Mama, we have an AWESOME chance to work together to raise money and awareness for breast cancer everywhere. The local North Carolina Blogging Community is coming out to work together and we’d love your support so check us out! Thank you!

The Blogrollers First Race & Relax Weekend Huge Success

Fiona Bryan — Sun, 06 Jun 2010 19:21:02 +0000

As I sit in my airplane at 100,000+ feet, I’m filled with a myriad of emotions. I am a bit sad that the weekend is over and my time with the fantastic social media ladies of the #ATL has ended until we next meet, likely at Blogher or Blogalicious. I am excited to see my babies, whom I have missed. I’m looking forward to getting home and finishing up some straggling work before I take the summer off from consulting, and I am at peace with the world after one of THE most relaxing weekends I have had in a very long time.

When I won The Blogrollers contest for a weekend “Race & Relax Weekend” trip to Atlanta, I wasn’t entirely sure what to expect. I was looking forward to a little time away from the daily grind and was just plain thrilled to have a reason to train a 5k. I’m typically focusing on longer endurance runs and never pay much attention to how fast I run. Let’s just get this straight, I run far and loooong, major emphasis on the “long”. Simply put, I’m a slow runner. I pretty much run straight 10 min miles no matter the distance so it has been fun to put more emphasis on speed work and I feel strong for it, so I’ll likely keep working at getting to be a “less slow” runner.

The Race

We were a crew of about 20, all with different goals and intentions for the race. Some of us were out for the run, some for the walk, and others were there for the fun. As we gathered at the start line, there was no mistaking who the social media mavens were …

Hey ladies!!! That was the start!

I was setting up my music and Nike+ so I could track my time, and suddenly a wave of runners started moving … YIKES we missed the gun. I bolted forward and just started running. I was a mess, and in the words of my lady friend @broksocialite, “we don’t DO mess”. Well, I was a mess of fumbling iphone and wires and I should have been focused and preparing at the start line. Oooops! It took me a good 14 mile or so to get myself situated and into a running groove.

Can I just say that Atlanta is humid? HU- MID! Not just the little glisten/glow kind of humid. It was SWEAT your balls of humid. I assumed the heat would be a challenge to me but I also wrongly assumed that because I train at altitude, I’d be able to breath much easier and move along at a faster pace. Wrong, and a lesson learned – the humidity made the air thick and I huffed and puffed my way along the course struggling on the intake. I knew going in that the hills would likely slow me down a bit .. and they did. I opted not to stop and wait in line at the one and only water stop. (Just a little FYI on race water tables “best practices”, stand IN FRONT of the table and pass the water to runners as they run by!) This was a decision I definitely regretted later when I would have given almost anything for a drop of water. I’m quite certain I must have sweat several gallons of water in that short distance, as I was blinded by the sweat dripping from my forehead. My eyes stung and in my mind’s ear, I was panting like a hyena giving birth. Or at least what I imagine a hyena giving birth would sound like. I just kept thinking, “You can do anything for 3 miles” and “Suck air IN, Suck air IN”. It’s funny, I felt so strong despite wanting to die. I was going to push along no matter what!

Never Make Assumptions

My cocky assumption that I’d have an easy time breathing during this race was silly, had I given it much thought or even looked into it at all, I would have realized that the thick humid air would pose a challenge and likely cancel out any benefit I had gained from training at altitude. I’ll chalk this one up to a lack of experience but I can tell you that I won’t ever go into another race being sure of what conditions to expect.

Strange Happenings

Our bodies change as they age and if you’ve ever birthed a child you will likely see significant proof of those children, that increases with each pregnancy and birth. I’ve had three children. My body is evidence but I practice yoga in order to combat some of the core strength weakness that I might otherwise struggle with. No matter what I do, the trauma that certain parts of my body have weathered in pushing three gorgeous little blessings can not be undone. I do believe that practicing yoga is just about the only thing holding my hips together right now!

The Finish

The finish line was right around a corner at the bottom of a hill. Had I known that the finish line were there I might have picked up my pace earlier, but PHEW it was nice to see that “Finish” sign! I thought I’d pass out as I walked it off catching my breath. (Another race note: Making runners walk 3 blocks to get water when they’ve sweat so much you can smell them a mile away?? NOT advised – Place it off to the side if you have to but WATER should be in close proximity lest would like to have a BaneringBlonde yack in the middle of your pretty street!

@stacieinatlanta, me, @brokesocialite

For more about the race, and to read about the “RELAX” portion of the weekend join my on BanteringBlonde…

Relief...

Walk the Nordic Way

Fiona Bryan — Sun, 16 May 2010 17:31:02 +0000

By Karen Asp for Live Right Live Well

I’m walking through my neighborhood on a summer day when I pass a woman who stares at me funny and shouts, “Trying to ski on asphalt?” I laugh. By now I’ve heard all the jokes. Sometimes it’s “Where’s the snow?” I can’t blame these people. After all, walking with two long poles, one in each hand, does look goofy. But if they knew the benefits of Nordic walking, I doubt they’d be so quick to laugh.

Nordic walking got its start in Finland in the 1930s as a cross-training tool for Nordic skiers. Europeans adopted it as a recreational exercise activity in the 1980s, and in 1997, Exel introduced the first official pole designed specifically for Nordic walking (rather than Nordic skiing). While Americans started to take notice of the sport a couple of years ago, today millions of Europeans engage in Nordic walking. Its popularity in the United States is growing fast as more and more health clubs, spas and resorts add Nordic walking to their class offerings. In fact, pole manufacturers report that, based on sales in this country, they expect five million Americans to pick up the sport in the next five years — and with good reason.

Nordic walking offers a slew of benefits. Research shows that by adding two poles and the Nordic walking technique to your stroll, you can improve your overall health in at least five ways:

Burn up to 46 percent more calories than walking without poles
Build upper body and core strength
Reduce stress on the joints
Obtain the same aerobic intensity as running without the impact
Relieve shoulder and neck tension, due to the unique mechanics of using poles as you walk

Plus, anybody can learn Nordic walking. “There’s a small learning curve with Nordic walking, which is dependent on your body awareness, coordination and athletic ability, yet the basics take only about an hour to learn,” says Selena M. Moffitt, Nordic walking master trainer for Exel and personal trainer at Cascade Athletic Club in Gresham, Ore. And even though you have a pole in each hand, you’re still moving opposite arm with opposite leg, just as you do when you’re walking without poles, she says.

Another bonus: You can do Nordic walking almost anywhere, including on grass, dirt, concrete, sand — even snow.

It’s also an activity that suits all fitness levels, from the beginner who’s just starting an exercise program to the advanced athlete who’s looking for a new training tool to kick up the intensity. You can even enter full-length marathons with your poles, as select marathons are beginning to include Nordic walking divisions.

To get started, you’ll need a pair of Nordic walking poles. These have special features, including straps for your hands, spiked tips for walking in dirt or grass, rubber tips to put over the spike when walking on hard surfaces, plus a lightweight composition.

Expect to spend between $70 and $100 for a good pair of poles, which usually includes a helpful DVD that teaches you the basics. Higher-performance poles may cost more. To figure out which type is best for you, head to a sporting goods store or a shoe store that specializes in walking and try out different models.

You should also know that there are two types of poles: adjustable and fixed length. Because poles are fitted to your height, buy adjustable if you’re sharing with other people, advises Suzanne Nottingham, director of education for LEKI USA and spokesperson for the American Council on Exercise. Otherwise, the choice is yours.

For your feet, regular walking shoes will work. If you wind up getting serious about the sport, you might consider shoes specially designed for Nordic walkers.

Ready to give it a go? Most people can pick up the basics from the DVD, but nothing beats a hands-on lesson from a real-life instructor. So if you can, search the Internet for “Nordic walking” to locate instructors and classes in your area. Or call community centers, local health clubs or walking stores to find out if there’s a Nordic walking clinic near you. Then lace up those sneakers, grab those poles, and soon, you’ll wonder how you ever walked without them.

Karen Asp

Karen Asp is a freelance journalist who writes the fitness column for Allure and contributes to numerous other publications including Fitness, Prevention, Self, Shape, Woman’s Day and Women’s Health.She is also a certified personal trainer and group fitness instructor.

The Value of an Overnight Summer Camp Experience

Fiona Bryan — Mon, 10 May 2010 00:27:54 +0000

I can look back at my overnight summer camp experiences as some of the most memorable and enriching times in my life. I have kept in touch with many camp friends over the years and even communicate with a number of them on Facebook. I even roomed with one of my best camp friends, Julia, at boarding school when we were juniors in high school. We met up last winter and even although it had been 20 years since we’d graduated, it was as if no time had passed. It was with Julia that I learned that a sailboat really could tip right over if you turned too sharp… and that rope burn really hurts. I learned about making my bed with hospital corners, and that you could actually get dressed while still in bed on cold Maine mornings.

My children are 10,7 and 5 years old and I’ve started to explore the possibility of sending them to an overnight camp. I get a bit nervous as I’m sure most parents do, but I also know that camps provide structured and supervised opportunities for independence and discovery, things that children need in order grow into the responsible teens and adults that we all hope they will become. My kids have much less freedom to explore, here in the city, than I ever did growing up on 11 acres in New Hampshire. We spend most every weekend in the mountains but I know that a camp experience will be an important part of their education and development.

MomActive Live program on MomTV.com Wednesday at 10pm ET will be dedicated to highlighting the value of an overnight camp experience. We’ll discuss the different concerns parents have and address such things as cost, types of camp, and size, among other things. I’ve been corresponding with Ariella Randle Rogge Assistant Director/Program Director Sanborn Western Camps at High Trails Ranch and she has been gracious enough arrange for Mike MacDonald, director of Big Spring Ranch for Boys, and Julie Richardson, director of High Trails Ranch for Girls, to be guests on Wednesday nights program. This will be an amazing opportunity to ask your questions and to learn about the planning and consideration that goes into your child’s summer camp experience at an American Camp Association accredited camp. The chat room will be open and we’ll be monitoring it in order to address all of your questions.

Come Join the conversation with @banteringblonde on TheBlogFrog community.

or Leave a comment here and tell us a little bit about your favorite camp memories. Will you, or do you, send your kids to an overnight camp? Why or why not?

Bantering Blonde Headed to Atlanta for Race Relax Weekend

Fiona Bryan — Wed, 05 May 2010 05:38:20 +0000

Bantering Blonde (thats me!) WON the Run With Wifey Race & Relax Contest!!

Here is what I Won!

Race & Relax Event Registration (which includes the Virginia Highlands Summerfest 5K run/walk; post-race brunch sponsored by Walt Disney World Resort; a Get Moving! Race & Relax “Powered By Red” race-day T-Shirt, train to manage your pain Red Recovery Routine and bottle of tart cherry juice sponsored by the Cherry Marketing Institute; and other goodies)
Round Trip Airfare
Hotel accommodations for Friday (6/4) and Saturday (6/5) night
Transportation to airport and Race & Relax event activities.

I’m so excited to run this race and it is a perfect distance and date to fit right into our current training schedule for the MomActive Training Schedule! If you’d like to run a 5k in your city and be my virtual race buddy I’d love to connect. You can email me at fiona.bryan @ MomActive . com

Preparing for Phase I of The MomActive Challenge

Fiona Bryan — Thu, 29 Apr 2010 08:29:29 +0000

We are so glad you are here! Reading this post is the first step in what promises to be a fun journey. Phase I: Week 1 kicks off on Monday May 3rd!

Walk/Run – As we mentioned last week our main goal right now is to just get out there and walk or jog for at least 30 minutes at least 3 times this week. Start to get a feel for what the most convenient days for running are. Also pay attention to the day or days that would work best for longer runs. Keep in mind that we’ll be increasing the distance/time of our one day a week longer distance runs all way through to October. The days that you do not run experiment with other recreational fun activities like biking, hiking, Wii Fit, etc.

Ideally, you should be able to run for at least 30 minutes without stopping by the end of this week. More advanced runners, take it easy and just do your thang.

Shoes/Feet

Whether you plan to run or walk with us you’ll need a good pair of shoes. If you have a running (or walking) specialty store close by this is your best bet in finding the right shoe. Most stores have a treadmill that you can test shoes out on and many now have video and computer analysis that will analyze your stride. To read more about choosing a shoe and the terms pronate and supenate you can read this Runner’s World article, The Best Shoe For You.

A quick word about your feet. Running or walking distances does not pretty feet make! Prepare to build tough calluses and be sure to monitor and stave off any cracking or peeling. You’ll want to keep your toe nails short, although I will say that I have lost many toenails despite keeping them short. We’ll likely talk more about different remedies and foot related products as we build our time/distance, but it is worth a quick mention before we get started.

Clothing (and a word about sports bras)

You don’t need fancy clothes or any special gear to get started running. An old t-shirt and comfortable shorts or sweats will do. Ok, the sports bra conversation is an important one. WEAR A PROPER SPORTS BRA – no matter what your size you need to have good support in order to be comfortable and if you can imagine the what having kids did to them … just imagine the damage from bouncing and jiggling out of control for long periods of time. If you are blessed, as I am, with ample bosom I want you to know that I am livin’ it right there with you and we will be devoting an entire article and MomTV program to The Sports Bra very soon. Not all sports bras are created equally and the right bra can will be crucial when we start racking up the miles.

Nutrition

This is also a topic that we’ll be covering in detail over the entire 21-ish weeks. Here are few tips to get you started:

Write down what you eat – I know it seems like a pain but we’ll use this information when we start analyzing our diets to be sure that we are fueling our bodies to do what we are asking them to do!
Drink lots of water – uber important girls, just find a water bottle you can fall in love with and keep it with you all day long. Another topic that will be published as a full article very soon.
Take a multi-vitamin – I’m the worst at this – I make my kids take vitamins but I never take them myself. The fact is most of us do not get the proper amount of vitamins and mineral solely from our food intake. We’ll work on this but let’s just consider the multi-vitamin our insurance policy to fill in the gabs.

That’s it! No fancy diets here – we’ll talk common sense and best practices for now and as we learn more we’ll begin to incorporate and eliminate foods as needed/desired.

Any questions? Ask away ~ you can email or leave a comment!

You’ve got to move it move it ~ Get Moving

Fiona Bryan — Wed, 21 Apr 2010 06:06:30 +0000

The MomActive mission is to motivate and inspire women to take an active role in modeling positive behaviors for their children. There is no way around it, an integral part of your wellness is movement. You must move to be healthy. Your children must move to be healthy. Movement is natural and how you move and the way you move is up to you.

HOW WILL YOU MOVE?

Start where you are. If you haven’t exercised since high school, you probably shouldn’t head out and sign up to run an 8 mile race this weekend. If you plan to follow along with our Get Moving series, you may be surprised to see that Beginner Track for Week 1 simply asks you to get up and walk. That’s it. Walk three times this week and then try to take a longer walk at the weekend. Where and how far? That is up to you, but shoot for 20 minutes and see how you feel. Experiment with how fast you walk. Pay attention to your posture and pull your shoulders back, soak up the sun or whatever kind of day it is. If you are already an active runner I challenge you to experience your body as you run. Take note of your posture and stride. How is your body moving? Think about this because I’ll be sharing some amazingly powerful tips that will help you run faster and farther with less exertion. This will come in handy if you are going to run the Inaugural Disney Wine and Dine Half Marathon with Team MomActive in October (or any of the many other fall half marathons around the country).

WIPE THE SLATE CLEAN

Michele and I are social media geeks, freaks, enthusiasts, however you want to label it, we believe in the power of communication. We know that there are others like us that feed off of the energy and inspiration of others. Today, I propose that you allow yourselves to step back and clear the slate. Forget failed diets, past attempts at fitness programs and all the other mind trash. Regardless of your health or fitness level you can always benefit from taking a look inward. Our lives and our bodies are not static, open your mind to the possibility that there is better and that it is attainable.

SET A GOAL

Goal setting is an incredibly powerful and motivating tool. We speak about goals but how many of us have outlined our goals and plotted exactly what needed to happen in order to reach those goals? The floating goal may make you feel good but without a plan it is just an empty intention. I happen to enjoy running and I enjoy racing because I set a goal for each race and then create a plan with how I will achieve that goal. If you have never run before and set a goal of running in a 5k race or local walk, you’ll need a plan. The plan will take shape around what your goal in running/walking the race is. If you are a new runner you might simply want to finish, and your training plan will take that into consideration. If you are an avid runner you’ll likely have a different goal, perhaps to improve your time. I often run a 5k race as part of training for a longer race. No matter your goal you will need a plan. Lucky for you MomActive can help you with that! You can follow along behind the scenes or you can make the leap and join our growing group of women. We will help you identify races in your local area and set realistic goals. MomActive Run/Walk clubs are already starting to form in Denver, CO and the DC Metro area where organizers will plan occasional meet-ups for longer runs. This is really exciting for me because I’m always looking for a buddy on those longer training runs! Let us know if you’d like to start a club in your area and we’ll help you pull it all together. Be sure to sign up for our Newsletter to receive more information.

Think you might want to get moving? It can be hard to make that first step but we’ll be here, and we’ll be ready when you are!

MomActive announces partnership with Michele McGraw

Fiona Bryan — Tue, 20 Apr 2010 03:35:22 +0000

Today, I am excited to announce the formation of a new editorial partnership with Michele McGraw, who will bring her real life experience with healthy lifestyle change to MomActive. In addition to the introduction of a 3 part running series that will begin this week and culminate with the Oct 2nd Inaugural Disney Wine and Dine Half Marathon (watch for more details tomorrow morning), we will join forces to offer support for our mutual goal of living a MomActive lifestyle. Whether you join us in running a half marathon, run a 5k or begin a new healthy lifestyle, we will offer full support along the way.

Michele McGraw ~ Partner/Editor

Michele has spent her life yo-yo dieting until 5 years ago when she lost 75 lbs and began a new healthy lifestyle for both her and her family. She has also spent the last 13+ years helping women find support online for their hobbies and lifestyles. MomActive is the perfect blend of new healthy lifestyle and her passion for offering online support. Michele is CEO of Mom Geek Media and creator of ScrapsofMyGeekLife.com, offering daily commentary, advice, reviews and shared experiences of how her real life and the digital domain connect. She is the host of the Digital Soul Hour, a technology webcast on MomTV on Wednesdays at 10pm ET. Michele is a work at home Mom of 4 kids ages 13, 11, 7 and 5. Her hobbies include digital scrapbooking, reading social media books, collecting gadgets, researching anything and dreaming about laying on the beach. She loves running, yoga and EA SPORTS Active

Omega-3 Power Boosts Health

Fiona Bryan — Sat, 17 Apr 2010 23:35:20 +0000

By Stacey Colino for Live Right Live Well

There’s something fishy going on. Omega-3 fatty acids, once found primarily in fatty fish, are being added to all sorts of foods, including fruit juices, soy milk, eggs, nutrition bars, cereal, yogurt — even infant formula. In fact, they’ve become the wonder nutrient du jour, largely because researchers are discovering more and more health benefits associated with them.

Health Benefits from Head to Toe

Long known for their heart-protective powers, omega-3 fatty acids lower blood pressure, reduce triglyceride levels, decrease the buildup of artery-clogging plaque and lower the risk of heart arrhythmia. In addition, researchers are now finding that omega-3s may be helpful in a wide range of conditions including acne, age-related cognitive decline, Alzheimer’s disease, asthma, attention-deficit hyperactivity disorder (ADHD), bipolar disorder, depression, diabetes, macular degeneration (a leading cause of blindness), Parkinson’s disease and rheumatoid arthritis.

How to Get Your Omega-3s

There are a few different types of omega-3 fatty acids, but the real powerhouses are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The American Heart Association (AHA) recommends that most people eat fish, particularly fatty fish, at least twice per week. The best choices: fatty cold-water fish, such as salmon, tuna, herring, lake trout, sardines, mackerel and anchovies. The AHA also recommends that people who have heart disease consume about one gram of EPA and DHA per day, possibly in supplement form. Those who need to lower their triglycerides are advised to ingest two to four grams of EPA and DHA per day from capsules.

But some experts go beyond the AHA recommendation, believing that even more people should be taking these supplements. “Those who consume less than the equivalent of two to three fish meals per week and no other sources of long-chain polyunsaturated fatty acids, such as omega-3 eggs, should consider supplements,” says J. Thomas Brenna, a professor of human nutrition at Cornell University in Ithaca, N.Y. And if you’re worried about contaminants associated with fish, you’ll be happy to hear that omega-3 supplements have been found to be free of heavy metals that have been a concern with fish.

So eat more fish and
consider omega-3-fortified foods and supplements. Says Barry Swanson, a fellow
of the Institute of Food Technologists and professor of food science at
Washington State University in Pullman: It doesn’t matter how you get your
omega-3s — “as long as you get these nutrients in your body, it’s better than
not consuming them at all.”

Stacey Colino

Stacey Colino has written for The Washington Post Health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Youthful Skin Forever

Fiona Bryan — Tue, 23 Mar 2010 16:23:20 +0000

By Elizabeth Parker for Live Right Live Well

Cleopatra was known for soaking her skin in a rose petal and milk bath to keep it soft. The ancient Greeks used honey and the Romans olive oil as natural skin moisturizers. So what’s the real deal? Here, eight skin care essentials from the experts to increase your chances of having great-looking skin:

1. Protect your skin from the sun “The absolute most important thing you can do is protect your skin from the sun,” says Dr. Jennifer Reichel of the Pacific Dermatology and Cosmetic Center in Seattle. Repeated exposure to the sun — at any time of year, not just summer — can cause wrinkles and age spots and give skin a leathery look. Fortunately, “most skin care products have an SPF in them,” says Reichel. “Use ones that have an SPF of 15 or higher.”

2. Don’t smoke Smoking can be ruinous for your skin. The constant puckering of the lips creates lines around the mouth, and years of smoking can eventually give skin an unattractive yellowish cast, according to Reichel.

3. Nourish your skin from within Eat a balanced diet rich in antioxidants, such as vitamins A, B and C, as well as green tea and soy extracts. This will help nourish your skin from the inside out and can be particularly beneficial to people who are concerned about wrinkles, according to Dr. Diane S. Berson, spokesperson for the American Academy of Dermatology and assistant professor of dermatology at Cornell University.

4. Keep clean Regular cleansing and moisturizing is a must. But you don’t have to go crazy, notes Reichel. Just wash your face once a day, more often if you’ve been especially active. Mild soap and water are fine, used with a washcloth. “I don’t advocate scrubbing,” Reichel adds, as this can irritate skin. After patting your face dry with a towel, apply a moisturizer that suits your skin type. Look for products that contain poly hydroxy acids (PHA), which can help skin retain moisture and thus look less dry.

5. Exfoliate! Dead cells on the surface of your skin can give your face a dull look. Exfoliants are rich cleansers that contain sand-like granules and chemicals, such as glycolic or salicylic acids, which remove dead cells from the skin’s surface. Once or twice a week works well for most women, less if it causes skin irritation or redness.

6. Stick with what works If you’ve found skin care products that you like, stick with them, advises Reichel. Changing brands too often can cause skin irritation. Also keep in mind that expensive products are not necessarily better than cheaper ones, adds Berson. And be wary of too-good-to-be-true claims.

7. Consider Retin A If your skin has already suffered from sun damage or has some wrinkles, talk to your doctor about Retin A, which has been shown in studies to reduce wrinkles and brown pigmentation, says Reichel.

8. Include a dermatologist in your skin care routine “Every woman should have a yearly check-up with her dermatologist,” says Dr. Peter Goldman, an associate clinical professor of dermatology at the University of California, Los Angeles. A dermatologist can offer the best guidance for maintaining youthful-looking skin and the most up-to-date treatments for sun-damaged or aging skin, such as light chemical peels or treatments with intense pulse light (IPL) and fraxel repair lasers. But even more important, a dermatologist will help safeguard your health by checking for pre-cancers and skin cancers.

So permission granted
to pamper your skin. With a little special care, skin care products you love
and a dermatologist you trust, you can keep a healthy glow no matter your age.

Elizabeth Parker

Elizabeth Parker is a Los Angeles-based writer who has written for numerous national publications.

Michele Obama Launches “Let’s Move” Initiative

Fiona Bryan — Tue, 09 Feb 2010 16:24:06 +0000

Michele Obama’s initiative to combat the childhood obesity epidemic launches today. The effort, pegged “Let’s Move“, will focus on “four key pillars”: Educating parents about nutrition and exercise, improving the quality of food in schools, making healthy foods more affordable and accessible for families and an increased focus on physical education. Whether you agree on the extent to which she has used her own children in as an example or not, you have to admit that this is a good thing. Our kids are growing up eating junk food, watching TV that encourages them to eat junk food , and they are also getting outside to play far less often than they did while you and I were growing up. Drive down any street, anywhere in the country, and the number and variety of fast food joints, where half of the food options contain more fat and calories than most of us need in an entire day, is overwhelming. I’m not a “Big Government” fan but I do think that convenience has become the norm and it will be interesting to see what impact this initiative will have.

I couldn’t help but laugh when reading the following excerpt from ABCnews.com:

To help parents, the first lady said she’s working with the Food and Drug Administration and major food manufacturers and retailers to make it easier for parents to identify healthier foods by placing nutrition labeling on the front of the package.

Did we not have that earlier last year with the Smart Choices Campaign, in which Froot Loops donned the fabulously attractive and trendy green Smart Choices check mark? I wrote several fiery posts here and on momactive.com blasting the program and the greedy scoundrels behind it. If you missed it you can read about it right HERE and HERE. The quacks behind this ridiculous marketing effort have since stopped labeling foods with the Smart Choices check mark because the guidelines were so laughable that the FDA announced that it was looking into the “scientific criteria” used to designate foods that manufacturers who participated (read PAID) to take part in the labeling program. The uproar surrounding the whole thing created a massive PR disaster for all involved and served as a lesson putting the big corporations on notice that consumers aren’t as stupid as they’d like to think we are. I would love to hear what Michele Obama thought about Smart Choices.

What Michele Obama is trying to do isn’t exactly new. I grew up with the Kennedy era President’s Council on Physical Fitness (which was actually just a renaming of the President’s Council on Youth Fitness started by Eisenhowerin 1956). Remember the test? The one where you have to try to touch your toes and where they measure your arm fat with the calipers? I remember very clearly that I outran every boy in my class but I didn’t like the arm fat thing… In any case, “Let’s Move” is similar to past government efforts, but perhaps the effort to increase nutritional education and improve the availability and cost of healthier foods will achieve a reduction in our country’s obesity rates. Those of you that watch the show on MomTv will remember our discussion last week about a study that showed people responded more positively, and as a result purchased a greater amount of healthier foods more often, when given access to a reduction in the cost of healthy food choices in addition to nutrition education, versus those who only received the nutritional information.

Will “Lets Move” make a difference? Let’s us know what you think!

The Penny Experiment

Fiona Bryan — Fri, 05 Feb 2010 20:36:52 +0000

“See a penny, pick it up, all day long you’ll have good luck.”

Most people don’t pay any attention to all those pennies! Those shiny tokens that have gathered in the bottom of her purse or the change dish collecting dust sitting on his dresser. Once we’ve tossed them to the side, we forget about them and yank out the bank card when it comes time to pay for our next purchase.

Well, someone is about to make you realize what all those pennies are truly worth. The simple penny may not be worth much to you, but it means food for those that can not afford food for themselves.

Welcome to the Penny Experiment.

Walking to a local coffee shop in November 2009, Jeffrey Strain woke up all at the touch of a penny. Picking up a lone penny off of the sidewalk, Jeffrey wondered about the true value a penny holds and what could possibly be achieved by one penny. From that one quick thought Jeffrey launched his website to help local food banks stock their selves with much needed food.

From the Penny Experiment website: Money spent: $73.56; Food Donated: $759.02

So how does it all work?

It would be best explained from the man himself, but a quick overview… from the sale of penny postcards, the money is used to expense coupon bloggers finding the best local deals for the least amount of money, and all product purchased is donated to the blogger’s local food bank. Many of the “couponers” are so frugal that finding the best deals is second nature. Many spend little to no money purchasing non-perishable food for their local food banks.

Check out this example!

The newest addition to the coupon bloggers for the Penny Experiment is La Vida Cheapo and I’m amazed at her success for purchasing $42.16 worth of food for her local food bank for only $0.59. WOW! Check out her mention on the Penny Experiment, as well as her website for exactly what she was able to donate to Second Harvest Food Bank.

It is amazing to really see the true worth of a penny.

Interested in participating in the Penny Experiment? Reach out to Jeffrey -

Website | Twitter | Facebook

Healthy Eating for a Good Mood!

Fiona Bryan — Mon, 01 Feb 2010 18:17:39 +0000

Recent Research shows that processed or junk food, such as fast food, sweets and chips contribute to depression. Data related to food and mood was collected from 3,486 men and women in the UK over 5 years. The processed food pattern of eating more sweets, fried food, high fat diary and refined grains was associated with a higher chance of being depressed. Compared to a diet rich in fruits and vegetables, fish and whole grains.

The study researchers offer some tips for optimal physical and mental health:

Have breakfast because breakfast eaters consume more fiber calcium and micronutrients and are healthier
Eat sweets on occasion, focus on a diet rich in fruits and vegetables and healthy snacks.
Snack on apple, cheese, carrot sticks and nuts, this was the choice of the folks with a better mood.
Read Food labels and limit high fat/sugar foods.
Limit salt intake, use spices and herbs to season your food.
Make eating together as a family a top priority, meal times are a time of nourishment both physically and emotionally.

Source:

http://www.msnbc.msn.com/id/34448158/ns/health-diet_and_nutrition/

Growing Relationships and Keeping in Touch With Your Children

Fiona Bryan — Wed, 20 Jan 2010 15:38:26 +0000

When we had our second daughter, my husband and I quickly realized that we needed to continue to spend one on one time with each child to assure that they both felt engaged and important to us. After baby girl number three, we still hold this philosophy, but when the children outnumber the adults, it becomes very hard to attain this goal.

But we still work at it… every day. It is not that we need to make time with each of them big events. We don’t need to take them to an amusement park or to the zoo. But we do need to give each of them a few minutes separately every day. For instance, my husband reads the bedtime story to the four year old every night. That is 15 minutes of dedicated daddy time that she is guaranteed and look forward to.

Other dedicated times might be to sit with the nine year old as she practices her piano, encouraging her and giving her undivided attention. We make puzzles with them, color, dance, let one of them prepare dinner with me or breakfast with Daddy.

We do also take time to make dates with each of them also. Again, it need not be elaborate or expensive, but just some time away from the house and the other sisters. It might be a daddy/daughter movie date or a mommmy/daughter picnic. Really, even when they get to ride in the car without two other screaming kids, they feel much more attended to and special.

The other day, as my nine year old sat on the edge of the tub keeping me company while I scrubbed the floor, she said, “Mommy, I really like this.”

“What?”

“Just sittin’ here talking to you.”

Awww, she filled my heart. But that proves that it really is the little things, those few stole moments here and there that will make the difference in your child’s life and grow that bond that every parents wants with their children. Hey, maybe you can even get them to scrub the toilet while you are talking!

EA Sports Active More Workouts with Michele McGraw

Fiona Bryan — Sun, 10 Jan 2010 09:18:44 +0000

Our guest author today is official EA Sport Active Six Week Challenger, Michele McGraw. Many of our readers have expressed interest in taking on the EA Sports Active More Workouts Six Week Challenge so we decided to start an official MomActive challenge beginning this MONDAY January 11th. If you are interested in participating with us email info@momactive.com. You can find Michele at ScrapsofMyGeekLife.com and @ScrappinMichele on Twitter. Michele will be our coach and share some of the awesome tips she learned while in HOLLYWOOD with EA Sports Active this weekend!

In the last few years, I have struggled with trying to live a healthy lifestyle for me and for my family. I can convince myself of the benefits of working out and eating healthy, but it’s much more difficult to convince my family (especially my kids) that eating healthy foods and working out is a lot more fun that eating candy and playing video games.

When I saw that EA SPORTS was coming out with an interactive fitness product for the Wii, I jumped on it. I hoped I could convince my family to use the Wii. I purchased EA SPORTS Active Personal Trainer the day it came out and put it in the Wii when the kids got home from school. I didn’t ask them to play, I just worked out and slowly one by one (I have four), they came in to see why Mom was jumping around so much. They all wanted to play along and fought over who gets to play next. That was my strategy for getting my family hooked and it worked.

I completed the 30 day workout and lost 6 pounds and 6 inches, but more importantly, I continued to workout because it was fun. And I noticed a few other benefits:

More energy throughout my day.
I wanted to eat healthier because I felt better.
I looked forward to my workouts instead of dreading them.
My kids began to ask me lots of questions about healthy foods. Which foods are healthy? Which foods are not good for you?

The best benefit for me was running a 5k with my family this past October. We participated in the EA SPORTS Active 5K challenge after training and using the program set up by EA SPORTS Active. My 10 and 13 year old kids ran the entire 5k with me during a very cold, windy and (pouring) rainy morning.

When the 5k was over, my 13 year old said to me, “When do we start training for next year?”

I knew then that I had succeeded in showing my kids that living a healthy lifestyle can be fun. I felt such pride in my family for such a great accomplishment. I wanted to share that with others which is why I wanted to be an EA SPORTS Active 6 Week Challenger.

One of my biggest hurdles every year is Thanksgiving through New Year’s Eve. Every year I easily gain up to 10 pounds. The food is abundant and delicious and my time is scarce and chaotic.

This past holiday season, I am proud to say that because of the 6 week challenge in the EA Sports Active More Workouts, I lost 6 lbs and 5.5 inches. I still was able to enjoy my holiday meals, some cookies, holiday parties, a trip away with my husband and because I continued to workout with the EA Sports Active, I managed to lose weight. I did not feel deprived at all instead I feel really proud.

Put Some Pizazz In Your LunchBox!

Fiona Bryan — Fri, 08 Jan 2010 04:24:30 +0000

How often does lunch time become boring that same old sandwich time after time. Here are some nutritious and easy lunch suggestions to put the pizazz back in your lunch!

Pasta, vegetables and smoked salmon – simply boil pasta till, al dente with some mixed frozen veggies, mix in mayonnaise and some smoked salmon!

Baba Ganoush and Pita bread - baba ganoush is actually very easy to make simply roast eggplant in the oven then blend with tahini, olive oil, garlic, lemon juice, parsley, cumin and salt. Its a wonderful Middle Eastern dip.
A Ham Pesto and cheese panini
Cous Cous – this wonderful North African pasta literally takes minutes to cook and can be eaten hot and cold.
Artisan crackers, with Brie and fresh fruit
Beans on Toast – this is a staple snack meal in the UK, you can even find British Heinz baked beans in many American Grocery stores, high in protein and satisfying.
Ham, Cheese and Spinach Crepes or Galette a crepe made with buckwheat flour from Brittany in France

Tuna and a baked potato
Homemade carrot and coriander soup
Fried rice
Homemade Guacamole
Chapati and channa dal

Learn How this Mompreneur Built a Business from a Love Letter!

Fiona Bryan — Thu, 07 Jan 2010 15:47:24 +0000

Nothing puts a smile on your face, like getting a love letter. And apparently no one knew this better than Linda, wife, mother and founder/ owner of Kind Notes, a successful mompreneur business that sells decorative jars filled with customizable kind notes.

Her imaginative idea came to her a few years ago when she wanted to send her boyfriend (now husband) a love letter for each day he was away, but thought a daily love letter might be a bit much. So instead she sent him short and sweet little notes, a new one for each day.

Linda’s hubby really enjoyed reading a new note each day. It wasn’t long after that, Linda realized that other people might also enjoy the warm and fuzzy feeling that comes from starting a new day with a special, little note from someone who loves them. She also thought people might appreciate a business that sells these kind notes already packaged elegantly for them.

She was right.

Below is my interview this lovely mompreneur. She talks about her biz, how it started, where it is now and how she manages this successful company that sells worldwide while putting her family first! If you are a budding mompreneur looking for a little inspiration…then grab a cup of coffee and read on…

1.) What is your business? Please describe in detail.

We exclusively manufacture customizable jars of messages enclosed in mini decorative envelopes, to be opened each day. Words of inspiration, love or thanks, or even a fond memory, these 31 notes will send a smile to the recipient. KindNotes has been said by many to be a unique gift that is expressive and meaningful, suitable for any occasion and everyone, especially for those who have everything.

You may choose from a variety of collections or add your personal touch by customizing your KindNotes® in five quick and easy steps with an interactive wizard, selecting the container, filling, ribbon, envelope design, and message options (A. Choose from our library of more than 500 messages; B. Request blank papers; C. Request your personalized messages to be handwritten for you).

Each order is completely assembled and put together according to the customization so that you don’t have to do a thing, from your messages being folded and stuffed into each envelope, to their very presentation inside the container.

Our products are made with high quality materials and are finely crafted to be treasured and reopened year after year.

2.) Is it a local, national or int’l business?

We offer our products and services worldwide.

3.) Who is your target market?

Our market consists of both men and women between the ages of 18-65.

4.) What made you decide to go into business for yourself?

I made the first version of KindNotes for my then-boyfriend-now-husband several years ago. I thought about the pleasant feeling of receiving a personal letter in the mail each day, but soon-after thought the long letters might just scare him away so I wrote 31 short notes onto small pieces of paper, stuffed them into plain miniature envelopes and put them in an embellished jar. My husband then began each day with a note that made him smile.

Several years later, we decided to share the idea and make it available to everyone, knowing that people have no time, have trouble thinking of unique gifts, or have a difficult time expressing their thoughts. It’s a great way to spread kindness!

5.) What made you decide on this particular business?

I’ve always liked crafting meaningful gifts and my husband loved opening the notes each morning – if he liked it that much, why not share the idea with others and provide a service to hand-make it for them? It was worth a try and soon proved to be a great decision.

6.) How long have you been working at it now?

It’s been about 3 years.

7.) Are you working to supplement household income or replace your previous full time income? Or just as an outlet for yourself?

It’s truly rewarding to know that people out there are beginning each day with a smile. Even if it requires a good amount of time to make the KindNotes according to each customization, we make sure that our prices are affordable and reasonable. It’s worth it to know that our products help spread kindness to others.

8.) How many kids do you have or planning to have?

I have a 5-month-old son, Preston.

9.)If you currently have kids, describe in detail how you manage your kids, husband, home and business?

There is so much to do in a day that I sometimes stare blankly across the room, not knowing how or where to start. Luckily it lasts for only half a minute and I move forward with tackling my list of priorities. I always manage to keep a balanced schedule and make time to spend with my family. Making to-do lists and prioritizing are key.

10.) What are your future plans for the business and home life?

We keep our inventory fresh with new product releases throughout the year. We continuously look for ways to improve our products/services and hope to grow our marketing efforts for 2010. As for home life, I plan to keep my family close no matter how busy I become, giving my son the love and attention he needs.

11.) What is your best weapon against the stress of managing business and home?

If my mind is occupied with too many things that are causing me to become stressed, I remind myself “one thing at a time” and do the next most important thing on my list. My other favorite reminder is, “Be thankful for what you have”.

12.) Do you have any advice/tips on becoming successful as a mompreneur?

When I was younger, I would always hear the adults say “Don’t let anyone tell you that you can’t do it”. Now I know that this is a true piece of advice. If you feel strongly about something, just do it. If you turn out to be wrong, you’ll learn from it and move on to better opportunities.

Any additional thoughts?

**We offer envelopes/papers sold separately for those who want to make their own KindNotes – this saves them a lot of time. Strips of paper alone can be used but enclosing them in envelopes make it more exciting for the recipient to open and the presentation of the jar looks even better with the decorative envelopes.**

**We offer all troops an additional 20% off to help them stay connected with their family. They would need to request their discount code by emailing us at info@kindnotes.com using their military email address.**

Here are several ways to connect with us:

info@kindnotes.com

www.kindnotes.com

www.blog.kindnotes.com

www.twitter.com/kindnotes

Thanks so much for your time Linda! Blessings to you and your family in 2010! For more great mompreneur stories, check out Featured Mompreneur at The Pursuit of Mommyness!

Healthy Habits – Start Young!

Fiona Bryan — Thu, 07 Jan 2010 12:45:39 +0000

Healthy children are healthy because of the practices of their parents. However, healthy children don’t always grow into healthy adults. As humans, we are creatures of habit… Emotional health, mental health, spiritual health, and physical health all tie into the development of healthy habits. Many parents tend to do so much for their children that they inadvertently prevent their children from developing good habits themselves.

As parents, personally living a life full of healthy habits is essential because our children learn a great deal from watching us – example is a major educator for children! To take the example we set and transform it into a course of action habitually executed by our kids requires conditioning them to make good decisions regarding things that directly influence or affect their health. Here are a few tips to aid you in assisting your child in developing health-conscious habits:

Rather than providing only healthy options to your children, start presenting them with several options and allowing them to choose for themselves. If they make an unhealthy selection, explain to them why the alternative is better for them. This helps them to understand the difference between healthy and unhealthy as well as why making good choices for themselves is important.
Purposely set good examples for them. Go out of your way to ensure that they actually see you make healthy decisions. This will provide you with a great point of reference for discussions with your child later.
Don’t make a huge deal about it when your child doesn’t make good decisions unless the situation warrants a major scene {like if your child exhibits actions that could potentially be detrimental to themselves or someone else}. However, go overboard with kudos when they make the right choices. Getting much more attention when they do something positive encourages them to continue doing so.
Be sure to recognize things they may not even think about. When they react calmly to a situation that you know upset them, let your children know you noticed how well they processed their emotions. Make them proud to possess a high level of emotional strength! If they choose a banana over a piece of chocolate… or commend them for remembering each night to say their prayers on their own… Give them subtle encouragement to continue doing things to develop positive habits which contribute to their physical, emotional, mental, and spiritual health.

Comment and let us know:

What ways do YOU help your children develop healthy habits they will carry throughout their lives?

Training Your Inner Monologue

Fiona Bryan — Tue, 05 Jan 2010 16:35:33 +0000

“Watch your thoughts, for they become words. Watch your words, for they
become actions. Watch your actions, for they become habits. Watch your
habits, for they become character. Watch your character, for it becomes your
destiny.”-Unknown.

2009 was a good year for me. I lost the rest of the babyweight (finally), I ran a half-marathon and I did a triathlon. For someone who doesn’t even really like to run, I call that crazy. I learned a lot in 2009. I learned about fear because apparently I fear open water swimming (and the prospect of sharks) and I learned about facing it (aka the jelly fish swimming right into my face). My husband ran right alongside me through all of it and we inspired each other to keep upping the ante. I learned I have strength.

In reflecting on 2009, like most people do, I started thinking about what’s in store for 2010. 2009 really surprised me, so what will 2010 be like? Will I fail? What will I accomplish? How will I change? What will I face? And then I ask myself the really deep questions like, will my skivvies fall out of my backpack and onto the floor in the middle of the gym again? (Hopefully not.)

One of my biggest demons, as I’ve known for quite some time, is my own head. My inner monologue. And how dire a seemingly innocuous situation can turn when those thoughts of mine become negative. Because negative self-talk is a downward spiral and it’s like quicksand.

I am a positive person and I still often fall victim to the negative self-talk and here’s how it happens. First, the negative thought enters your mind. Then, just because it’s there, you actually start to believe it (even if you didn’t at first!) Then, it follows through and becomes a reality.

The scary part is that if you’re not careful, the process begins all over again.

The negative self-talk can start by merely not being able to accept a compliment, something that I have struggled with myself. (“Oh, this old thing?”) Or questioning whether you can actually do something.

The minute I think about swimming in the open water and the fear I have surrounding it, I try to banish it. Because what inevitably follows is that I make the mistake of mentioning it to my swim partner, and now it’s out there. It’s tangible. And then because I’ve thought it and subsequently said it, I ultimately play the part and do not do well. And just so you know, panicking in the ocean is pretty much the worst thing you can do. (You know, on account of the possibility of drowning and all.)

But the key here is to listen to what your inner monologue is saying and see how often it speaks
to you negatively. Think about how often you question yourself in your head or say that you can’t do something (lose weight, win Powerball, move to a chalet in the Swiss Alps – not necessarily in that order). And then reverse the cycle by finding the positive, by highlighting your strengths in your mind instead of your weaknesses, and by using positive words in your mind. Write them down. Say them.

And then rinse and repeat.

Because 2010 is here. It’s a nice, fresh, new beginning, and a time to think about what you want to take with you from 2009 and what you want to leave in 2009 (like perhaps, a certain embarrassing skivvies situation).

What we are each capable of is entirely up to us and it all starts with our thoughts.