I've had a difficult few weeks. I had the foot surgery which was a bit more limiting to my mobility than I thought it would be. Worse, my mother had a horrible accident and the doctors gave her a 50/50 chance for recovery. Thankfully they are much more positive now. In the midst of this I am at the end of my school year and have my final test this week. It was very difficult to focus on much of anything during this time.
And yet, I still have to take care of myself and make sure I stay healthy and strong. I really wouldn't be any good to anyone if I am sick or rundown. For me this means continuing to eat well, exercising and doing little things to boost myself when I am overwhelmed. I increase my superfoods during this time as well. I make sure that I am getting as many nutrients and energizing foods because, quite frankly, I get exhausted. I don't sleep well when I'm worried and during the day I'm trying to stay busy.
It's easy to neglect yourself when things are tough or when you are busy. You need to make yourself a priority as well. We are better able to help others when we are at the top of our game as well. It may seem selfish to spend time on other things when someone is ill, when your trying to build a business, or raising your family but you will have much more energy and patience when you also take care of yourself.
What things will make you feel energized? Definitely eating better foods boosts energy and exercise will also give you a lift. Exercise is as much for your brain as it is for your body. There are also other things you can do to soothe yourself. Maybe you need to soothe with a bath, a dry brushing session or a good massage. It could be that you just need some time to breathe and be still. I like to get outside, feel the sun on my face and watch the dog play. A manicure also makes me feel good. It's quick, it's nicer than what I can do at home and I like to see that little flash of color on my nails. It's not something I do often so it's a treat.
The point is to do what feels good for you that's going to continue to leave you feeling good. It lets you be the best possible you under the circumstances. You deserve it and so do the people in your life.
What do you do for self care?
I am happy to help support you on your health journey. For more information contact me at janinemchale@empoweredplate.com. You can also visit my website at http://empoweredplate.com/.
Tuesday, January 31, 2012
Monday, January 16, 2012
Recovering and Impatient
I had minor foot surgery last week. Between pre-op, the operation and recovery I really wasn't in the frame of mind to write much. I had the fascia in my foot released, looking for some relief after the last 6 months. I hope it worked, I can't tell yet since my foot is still sore from the operation.
My husband was lovely and took the week off to go to my appointments with me and then take over dog care while I recover. I didn't quite realize that I wouldn't be able to do the walks and so I'm glad he did! I took the doctor at his word that I'd be walking around the next day. What he left out was I would be in a surgical shoe and really not wanting to walk around more than the length of my house.
To calm my brain before going to the hospital I did some yoga. I wanted to work out more but realized that not being able to drink anything was going to be a problem if I worked out harder. Yoga was probably the better choice anyway; I felt calm, grounded and wasn't focusing on not being able to eat or drink anything. (I'm not good at fasting and ten hours without water seemed an eternity).
It's kind of maddening for me to be inactive for any real length of time. I want my foot to recover though so I have stayed off it for the most part. I got antsy after a few days of sitting and lying around so I explored my video options and decided on pilates and upper body workouts. I've been doing beginner's pilates with Kristen McGee and upper body strength with Kathy Smith. They have been keeping me sane and mostly off my feet. Since I'm allowed to walk around and can wear my sneakers standing during upper body workouts are fine. Plus it's good to get all the muscles stretched, I have to stretch the foot and calf so all heals properly.
I did go out yesterday with Paul and I was very glad by the time we got home to rest and ice the foot. I'll still be taking it easy for a few days but at least I can move around some. I'll see how it goes when he returns to work tomorrow and I'm on dog walking duty again...
My husband was lovely and took the week off to go to my appointments with me and then take over dog care while I recover. I didn't quite realize that I wouldn't be able to do the walks and so I'm glad he did! I took the doctor at his word that I'd be walking around the next day. What he left out was I would be in a surgical shoe and really not wanting to walk around more than the length of my house.
To calm my brain before going to the hospital I did some yoga. I wanted to work out more but realized that not being able to drink anything was going to be a problem if I worked out harder. Yoga was probably the better choice anyway; I felt calm, grounded and wasn't focusing on not being able to eat or drink anything. (I'm not good at fasting and ten hours without water seemed an eternity).
It's kind of maddening for me to be inactive for any real length of time. I want my foot to recover though so I have stayed off it for the most part. I got antsy after a few days of sitting and lying around so I explored my video options and decided on pilates and upper body workouts. I've been doing beginner's pilates with Kristen McGee and upper body strength with Kathy Smith. They have been keeping me sane and mostly off my feet. Since I'm allowed to walk around and can wear my sneakers standing during upper body workouts are fine. Plus it's good to get all the muscles stretched, I have to stretch the foot and calf so all heals properly.
I did go out yesterday with Paul and I was very glad by the time we got home to rest and ice the foot. I'll still be taking it easy for a few days but at least I can move around some. I'll see how it goes when he returns to work tomorrow and I'm on dog walking duty again...
Friday, January 6, 2012
Giving Yourself a Break: the 80/20 Rule
Did you sent an intention or make a resolution to eat better? Maybe you want to lose a few pounds this year. You might want to employ the 80/20 rule or the 90/10 rule. To lose weight eat well 90% of the time and you can eat whatever you want for that other 10%. To just eat better in general make sure 80% of your food intake is healthy and the 20% can be less healthy.
Staying on a strict diet only works for so long. When you are told you cannot have something it makes you crave it all the more. Think about if you're fasting for a religious reason, all of a sudden the foods that are forbidden become the exact foods you want. Generally when the fast is over you don't give those foods another thought. Or you have a little and then you don't eat it again for a while. When you can have something you crave it loses some of its charm.
I don't like to think of foods in term of bad or forbidden. There are everyday foods, sometime foods and once in a while foods. Everyday foods are your healthy staples, such as: whole grains, lean proteins, fruits, legumes, nuts, and vegetables. Sometime foods are the less healthy foods that we enjoy, such as: heavier pasta dishes, cookies, alcohol, and pizza. Once in a while foods are the foods you know to be a splurge, such as a cream laden dish, a fried and cheesy dish, or a rich dessert. They can be delicious and you love them but you know they're really not great for you.
If the holiday is the only time your mom makes that pecan pie or the fried eggplant parmesean that you love, go ahead and have it. Denying yourself is going to make you resentful and you'll end up eating more of what you don't really want as a result. Or a few days later you're going to dive into a carton of ice cream and not come up for air. When you have what you really want on occasion then you'll eat better the rest of the time.
I had the fried eggplant parmesan for Christmas dinner and it was delicious. The meal before that consisted of some turkey breast with a large serving of cauliflower and broccoli. The meal after it was oatmeal with some nuts and fruit. It's all a matter of balance.
I am happy to help support you on your health journey. For more information contact me at janinemchale@empoweredplate.com. You can also visit my website at http://empoweredplate.com/.
Staying on a strict diet only works for so long. When you are told you cannot have something it makes you crave it all the more. Think about if you're fasting for a religious reason, all of a sudden the foods that are forbidden become the exact foods you want. Generally when the fast is over you don't give those foods another thought. Or you have a little and then you don't eat it again for a while. When you can have something you crave it loses some of its charm.
I don't like to think of foods in term of bad or forbidden. There are everyday foods, sometime foods and once in a while foods. Everyday foods are your healthy staples, such as: whole grains, lean proteins, fruits, legumes, nuts, and vegetables. Sometime foods are the less healthy foods that we enjoy, such as: heavier pasta dishes, cookies, alcohol, and pizza. Once in a while foods are the foods you know to be a splurge, such as a cream laden dish, a fried and cheesy dish, or a rich dessert. They can be delicious and you love them but you know they're really not great for you.
If the holiday is the only time your mom makes that pecan pie or the fried eggplant parmesean that you love, go ahead and have it. Denying yourself is going to make you resentful and you'll end up eating more of what you don't really want as a result. Or a few days later you're going to dive into a carton of ice cream and not come up for air. When you have what you really want on occasion then you'll eat better the rest of the time.
I had the fried eggplant parmesan for Christmas dinner and it was delicious. The meal before that consisted of some turkey breast with a large serving of cauliflower and broccoli. The meal after it was oatmeal with some nuts and fruit. It's all a matter of balance.
I am happy to help support you on your health journey. For more information contact me at janinemchale@empoweredplate.com. You can also visit my website at http://empoweredplate.com/.
Tuesday, January 3, 2012
Foods to Soothe and Heal
Happy New Year! I hope you are armed with intentions, a plan and support. And, if you're in the northeast, a warm coat! New Year's Day had temperatures in the 50's, a truly lovely day. Today, it's in the 30's and windy. I'm also fighting a cold and I feel chillier than usual. Days like this call for warm, soothing and healing foods.
There is comfort in soups and stews this time of year. They're filling, delicious and make us feel cared for. But did you know soups and stews also help our immune systems and fight infections? There is a reason our mothers and grandmothers made us chicken soup when we were sick. Onions and garlic are great fighters and help our immune system kill bacteria. Carrots provide a good dose of vitamin A which helps keep the immune system strong. The broth itself is full of minerals and are easily absorbed by the body in this form. If you add in a dark leafy green (such as spinach or escarole) you get a powerhouse of antioxidants, immune boost and relief for congestion. You'd have to take an awful lot of pills to achieve the same result...
I made a quick stew for lunch today. I kept looking at the ingredients for a smoothie but it was really just to cold to drink one for lunch. Instead I took stock of my fridge and found that I had some andouille chicken sausage, zucchini, greens, mushrooms, chicken broth and, from the freezer, a brown, red and black rice medley. It all cooked pretty quickly on the stove top and I had a warm filling lunch with foods that would boost my immune system. Pretty good for a dish that took less than 15 minutes to make.
A little side note: when you buy sausage, bacon, and other cured meats look for meats that do not contain MSG and other nitrates. There are arguments that the nitrates lead to cancer and to heart disease. I know there are arguments that say this is not ture but you don't need to take that risk.
If you would like to work with me to improve your health, stamina or vitality send me an email at: janinemchale@empoweredplate.com. Together we will create a plan that is fun, effective and designed specifically for you. I can also be reached at my website: http://empoweredplate.com/.
There is comfort in soups and stews this time of year. They're filling, delicious and make us feel cared for. But did you know soups and stews also help our immune systems and fight infections? There is a reason our mothers and grandmothers made us chicken soup when we were sick. Onions and garlic are great fighters and help our immune system kill bacteria. Carrots provide a good dose of vitamin A which helps keep the immune system strong. The broth itself is full of minerals and are easily absorbed by the body in this form. If you add in a dark leafy green (such as spinach or escarole) you get a powerhouse of antioxidants, immune boost and relief for congestion. You'd have to take an awful lot of pills to achieve the same result...
I made a quick stew for lunch today. I kept looking at the ingredients for a smoothie but it was really just to cold to drink one for lunch. Instead I took stock of my fridge and found that I had some andouille chicken sausage, zucchini, greens, mushrooms, chicken broth and, from the freezer, a brown, red and black rice medley. It all cooked pretty quickly on the stove top and I had a warm filling lunch with foods that would boost my immune system. Pretty good for a dish that took less than 15 minutes to make.
A little side note: when you buy sausage, bacon, and other cured meats look for meats that do not contain MSG and other nitrates. There are arguments that the nitrates lead to cancer and to heart disease. I know there are arguments that say this is not ture but you don't need to take that risk.
If you would like to work with me to improve your health, stamina or vitality send me an email at: janinemchale@empoweredplate.com. Together we will create a plan that is fun, effective and designed specifically for you. I can also be reached at my website: http://empoweredplate.com/.
Wednesday, December 28, 2011
Why I'm Not a Fan of Resolutions
Everywhere you look there are ads for weight loss companies & products, for gym memberships and equipment, for quitting smoking and ways to improve yourself. People are talking about their New Year's Resolutions and what they want to do in the new year. The thing with resolutions is by February or March they have fallen by the wayside.
The diet, the exercise plan, the no smoking resolution and the other goals have slipped because the plan was too daunting and there wasn't any support. I like to set an intention and engage others in supporting me and my goals. I imagine how I'll feel once my goal is reached and what the outcome will be. Setting an intention seems less stringent to me and having support is crucial for a new goal. Starting a new workout is easier when you have a trainer and someone you are somewhat accountable to or who can show you new moves safely. Imagine how it would feel to be able to run a 5k or to lift weights: What would your body look and feel like? How would your mood improve? How much more confidence would you feel?
It is possible and doable to start a new eating program on your own. It's much easier with a health coach than it is doing all the research yourself. It's like learning a new language with a teacher rather than reading it on your own. I had a coach help me and it opened up a whole other way of eating for me. I didn't want to count calories for the rest of my life, I wanted to enjoy food, I wanted to be a healthy weight and live a fit and happy life. Now I do the same for others and it makes me happy to have someone tell me their energy levels are higher and she's feeling so much more vital in her daily life. Imagine not having a 3 pm energy crash and needing caffeine and sugar to keep going. Imagine fitting into those jeans that are stuck in the back of your drawer or closet.
The final piece of advice is to keep your expectations realistic. It will take work on your part to reach a goal and it might not change your entire life but it should have a good impact on your daily life.
So set your intentions and keep the following in mind:
What are you goals?
Who will support you?
What will it feel like when you reach that goal?
What would realistically change in your life?
If you would like a complimentary health consultation send me an email at janinemchale@empoweredplate.com. Together we will come up with a plan to help you reach your goals in a way that's fun and unique to you.
The diet, the exercise plan, the no smoking resolution and the other goals have slipped because the plan was too daunting and there wasn't any support. I like to set an intention and engage others in supporting me and my goals. I imagine how I'll feel once my goal is reached and what the outcome will be. Setting an intention seems less stringent to me and having support is crucial for a new goal. Starting a new workout is easier when you have a trainer and someone you are somewhat accountable to or who can show you new moves safely. Imagine how it would feel to be able to run a 5k or to lift weights: What would your body look and feel like? How would your mood improve? How much more confidence would you feel?
It is possible and doable to start a new eating program on your own. It's much easier with a health coach than it is doing all the research yourself. It's like learning a new language with a teacher rather than reading it on your own. I had a coach help me and it opened up a whole other way of eating for me. I didn't want to count calories for the rest of my life, I wanted to enjoy food, I wanted to be a healthy weight and live a fit and happy life. Now I do the same for others and it makes me happy to have someone tell me their energy levels are higher and she's feeling so much more vital in her daily life. Imagine not having a 3 pm energy crash and needing caffeine and sugar to keep going. Imagine fitting into those jeans that are stuck in the back of your drawer or closet.
The final piece of advice is to keep your expectations realistic. It will take work on your part to reach a goal and it might not change your entire life but it should have a good impact on your daily life.
So set your intentions and keep the following in mind:
What are you goals?
Who will support you?
What will it feel like when you reach that goal?
What would realistically change in your life?
If you would like a complimentary health consultation send me an email at janinemchale@empoweredplate.com. Together we will come up with a plan to help you reach your goals in a way that's fun and unique to you.
Friday, December 23, 2011
Trying to Fit it All In
I know I'm not the only one who has had a busy week. Last minute shopping, wrapping, food shopping and baking have been in the forefront. I get tired, irritable and there's some stress involved. I'm striving for balance but when my husband works late there's really no one else to delegate to. So I'm taking shortcuts where I can and only doing what I really want to have done. Does anyone care if the cookies are from a mix or from scratch? My husband does not, as long as they taste good he's happy to have cookies.
Yes, I'm baking cookies and not only the healthy ones. It's Christmas and some things need to be familiar. Does that mean I'm going to eat them all? Nope but I'm going to have a few and enjoy them. And then I'm going to share them with family and friends so there's not a lot hanging around the house.
Exercise hasn't been as regular or intense every day but I'm getting at least a walk in. Most days I'm also doing some yoga as well. It keeps the irritability and stress levels lower. It also helps me stretch out my back which is pretty necessary after an afternoon of baking!
As for meals, I'm following the 80/20 rule. 80% of the time my meals are healthy and good choices. I have plenty of carrots, celery & hummus for savory snacks. Sweet snacks tend to be a smoothie or some plain Geek yogurt with fruit and some cacao nibs if I feel a chocolate urge. That leaves room for special foods, treats or some wine.
The point is not to sress over every detail and still feel vital and energetic. I don't want to gain weight during the holidays and I don't want to count every bite of food I eat either. That is my balance.
Contact me if you would like support around your goals and your health. I can be reached at janinemchale@empoweredplate.com or on my website, http://empoweredplate.com/.
Have a wonderful holiday!
Yes, I'm baking cookies and not only the healthy ones. It's Christmas and some things need to be familiar. Does that mean I'm going to eat them all? Nope but I'm going to have a few and enjoy them. And then I'm going to share them with family and friends so there's not a lot hanging around the house.
Exercise hasn't been as regular or intense every day but I'm getting at least a walk in. Most days I'm also doing some yoga as well. It keeps the irritability and stress levels lower. It also helps me stretch out my back which is pretty necessary after an afternoon of baking!
As for meals, I'm following the 80/20 rule. 80% of the time my meals are healthy and good choices. I have plenty of carrots, celery & hummus for savory snacks. Sweet snacks tend to be a smoothie or some plain Geek yogurt with fruit and some cacao nibs if I feel a chocolate urge. That leaves room for special foods, treats or some wine.
The point is not to sress over every detail and still feel vital and energetic. I don't want to gain weight during the holidays and I don't want to count every bite of food I eat either. That is my balance.
Contact me if you would like support around your goals and your health. I can be reached at janinemchale@empoweredplate.com or on my website, http://empoweredplate.com/.
Have a wonderful holiday!
Tuesday, December 20, 2011
21 Day Yoga Challenge - Day 22
Yes, I did 21 days in a row of yoga and I enjoyed it. Some days it was kind of a pain to fit the yoga in but I committed to it and I wanted to see it through. I like a challenge, especially a physical one. There's a sense of accomplishment when you stretch beyond what you normally do. Plus how often do we push ourselves? Most of us look to avoid discomfort not to embrace it.
Doing yoga daily made me more flexible, both physically and mentally. I fit yoga in during different times of the day and I tried styles that I never practiced before. I even gave my nemesis, Crow, a few tries. I liked power yoga more than I thought I would. I wouldn't have known that if I didn't push myself outside my usual practice.
It's more than the calorie burn, and there is a greater burn the more you push your limits. It's the aha moment of yes, I can do this. It's not comfortable at first but I can finish. It's not going to stay at that level of uncomfortable for long.
I never ever thought I would be a runner. Now I've run a few small races, a 10k and two half marathons. It wasn't easy in the beginning, I didn't like it and some days I questioned my sanity. But I ran with other people so I had accountability. I had a coach and a mentor so I had other voices to listen to than just the negative one in my head. Now it's something I enjoy, go figure.
So do a challenge that's just beyond whatever you are doing now. Don't exercise at all? Try doing 10 minutes a day for 4 days a week. Exercise 4 days? Try for 5. Do you exercise for 30 minutes? How about going for 40? If you run, swim or bike regularly, try a race. You will be surprised at how good you end up feeling.
Want some encouragement and support around fitness, goals and food? Send me an email at janinemchale@empoweredplate.com and together we can come up with a plan that's fun and works for you.
Doing yoga daily made me more flexible, both physically and mentally. I fit yoga in during different times of the day and I tried styles that I never practiced before. I even gave my nemesis, Crow, a few tries. I liked power yoga more than I thought I would. I wouldn't have known that if I didn't push myself outside my usual practice.
It's more than the calorie burn, and there is a greater burn the more you push your limits. It's the aha moment of yes, I can do this. It's not comfortable at first but I can finish. It's not going to stay at that level of uncomfortable for long.
I never ever thought I would be a runner. Now I've run a few small races, a 10k and two half marathons. It wasn't easy in the beginning, I didn't like it and some days I questioned my sanity. But I ran with other people so I had accountability. I had a coach and a mentor so I had other voices to listen to than just the negative one in my head. Now it's something I enjoy, go figure.
So do a challenge that's just beyond whatever you are doing now. Don't exercise at all? Try doing 10 minutes a day for 4 days a week. Exercise 4 days? Try for 5. Do you exercise for 30 minutes? How about going for 40? If you run, swim or bike regularly, try a race. You will be surprised at how good you end up feeling.
Want some encouragement and support around fitness, goals and food? Send me an email at janinemchale@empoweredplate.com and together we can come up with a plan that's fun and works for you.
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