Tag / Estero health coach

by tessbrennan

Is Sleep Making you Gain Weight?

Busy schedules, kids activities, homework, housework, volunteering, PTO, Church, Community organizations, paying bills and working…  Our days seem to keep getting more and more full as each one passes.

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The days begin earlier and last later into the evening as we try to fit it all in…  What is the cost of our decreased sleep?

A lack of sleep can contribute to an increasing waist line as well as other diseases and ailments, but how?

Lack of Sleep Changes Hormone Levels in the Body.

 Hormones direct our bodies and make the many systems work. When we are sleep deprived those hormone levels are affected and our body doesn’t work at optimum  levels.

These upset hormone levels make sleep-deprived people hungrier.Sleep_deprived_hormones

Awake More Hours = More Time to Eat More Calories

When we spend more time awake, we have more time to shovel more calories into our mouths. Our bodies are designed to work best with 7-9 hours of sleep each night.

When we begin forcing 30 hours of activities in 24 hours it is easy to slip into auto-pilot as we are working through everything.  The mindset of auto-pilot causes us to shovel unknown amounts of non-health promoting foods into our mouths.  Mindful Based Stress Reduction classes can assist in learning to remain mindful about foods, activities, stresses, and life in general to prevent the mindless eating that causes so much havoc on our bodies.

Short Sleepers are 30% More Likely to Gain 30 Pounds.

The Harvard Nurses’ Health Study, of 60,000 women who were followed for over 16 years found that women who got 5 hours or less of sleep per day were 15% more likely to become obese and were 30% more likely to gain 30 pounds over the course of the study than those who slept 7-8 hours per day.

Also, those sleep deprived found that the tiredness reduced their will to exercise and burn off the calories.

Lack of Sleep is a Stressor

People lacking sleep have added stress on the body. Stress releases cortisol and other hormones that add to weight gain around the middle. Visceral fat, the bad stuff that contributes to heart disease and diabetes.

High levels of Cortisol lead to the continual need to eat more high-calorie foods which in turn lead to being overweight or obese-due to increased caloric intake. People who stressed eat, not only to feel better when they are stressed, anxious, and depressed, they are actually propelled to eating more by the stress hormones.

Glucose Metabolism is Impaired

According to the 1999 study at the University of Chicago, restricting sleep to 4 hours for just six nights impaired glucose metabolism.  Impaired = Slowed.  It takes much more insulin to maintain the body’s blood sugar levels.

Lack of Sleep isn’t the only Problem

Lack of sleep is not the only reason why people gain weight/fat, develop heart diseases, diabetes, and other diseases, but research definitely points to the fact that it doesn’t make it any easier to maintain a healthy weight.

Lack of Sleep

After walking Relay for Life this past weekend and only getting 4 total hours of sleep between Saturday morning and Sunday night, I can attest to the fact that I DID eat more, I did find myself craving foods, and it is taking me time to balance my system after the abuse of the weekend. I am thankful that Bill stopped in to walk an hour for me.

For more information or coaching opportunities, contact me.

Make it a GREAT day!

by tessbrennan

Are you HUNGRY? Angry? HANGRY? Are you Sure?

When dopamine and norepinephrine levels in the brain drop, people tend to feel irritable, depressed, and moody.

But, you also need to determine if you are actually hungry!  First, drink a big glass of water and wait a few minutes to see if you are still hungry. Many mistake thirst for hunger.

Next, are you physically hungry, or is it an emotional hunger – a craving? Check out the table to evaluate if you are really hungry.

Hunger_comparison

When you are physically hungry, you will fit the criteria along the left column.  If you are noticing symptoms from the right column, there are things you can do to work through the cravings, and even some to help eliminate some of those cravings.

Cravings aren’t all your fault, so don’t blame yourself. The “food industry’s” hyperpalatable foods paired with our memories of good feelings or feelings being cared for by comfort food can make those cravings even stronger, but not incurable.

I used to crave breads, pastas, Dr. Pepper and Oreo cookies. I do still occasionally feel the urge, but 7 years ago when I started eating healthier and making better, healthier choices most of my cravings all but went away.  Today, when I attempt to drink a soda, its too sweet and I can’t finish it. Smile

Once you determine that you are suffering from some emotional eating, it is time to figure out what your triggers are, what your health goals are, where your commitment level is, and THEN we can build a plan to begin improving your health and allowing those cravings to become less intense so you can survive and Just say NO.

NOW: for a solution to the issues given at the top of the page – as to why you may find yourself angry or hangry…

arguing

By eating proteins you increase levels of these neurotransmitters, improve your mood, alertness, mental functioning, & your ability to cope with stress.  Don’t reach for a Twinkie – reach for a handful of nuts or another healthy protein option like Greek yogurt, a healthy protein bar, or an organic jerky.

Make it a GREAT day!

by tessbrennan

Be a Healthy Supermarket Superhero (15 Tips)

Many of my clients find themselves in a quandary when it comes time to head into the Supermarket.  A commitment to healthier living can be made or sabotaged when one steps into the grocery store.

Today’s article is meant to help you, not only survive, but become a regular Supermarket Superhero! Your energy levels will begin to increase, your health will improve and you will be supporting your commitment to healthier living.

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1. Never, EVER, go to the store Hungry!  Studies show we buy more groceries and are more prone to impulse buy when we are hungry. I have fallen into this trap more than once.  I head out to the grocery to pick up a few things on my list, I get there and everything looks good and finds it way into my cart.  Don’t fall for this one!

2. Find a store you like and get to know it, intimately. It is best NOT to pick a “superstore” for your weekly shopping – they have WAY too many things you don’t need.  Learn the layout of your store so you know your way around – when you know where everything is you don’t need to spend extra time in the store going up and down extra aisles, being tempted to purchase foods you are trying to avoid.

3. Avoid the crowds. Busiest shopping times are 4-7 PM, and after church on Sundays. Monday & Tuesday seem to be the magic days with fewer shoppers to get in your way. Just like knowing your store, when you can get right in and right out, you are less likely to be tempted to purchase extra crap.

4. Be mindful, stay focused with a list. Mindfulness is the new buzz word, and very good one!  Mindless eating & mindless shopping are our enemy. When we allow ourselves to drop into autopilot it begins to cause havoc on our new healthier choices and sabotages our attempts at staying on track.

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5. Avoid the aisle-ways! All the “good foods” are on the outside perimeter. Fresh fruits & veggies, meats, fish, & your dairy products are outside the aisles. When you enter the dreaded aisles, you find all the highly processed foods… loaded with fat, salt & sugars. Only enter the aisles if you need to grab something on your list.  (See item 4)

6.  Not all sales are really good deals. For years I was tempted and coerced into buying foods I didn’t need and more food than I could eat due to good deals. Make sure it is a product on your list, and if it is perishable, don’t buy more than you can honestly use before it expires.

7. “Bulk” sale pricing can be tricky. Unless you need more, don’t buy more.  When we have a BULK of foods, especially foods that aren’t good choices, we feel better about consuming more of them at a time. Many stores advertise 10 for $10 but that doesn’t mean you need to buy ALL 10 to get the discount. (unless the sign says otherwise)

8. End caps are good MARKETING and NOT deals. Stores know our habits. They know we will not be able to resist the attractive packaging on the displays and we will cave and buy whatever they put there thinking it’s a special bargain – when most time – it’s NOT.

9. Take the high road or the low – NOT the middle.  When you find yourself needing to venture into an aisle know that the items at eye level are there on purpose. Manufacturers even pay fees to get their items placed there to optimize the fact you will see their products rather than others. Better bargains & healthier choices are frequently found on top or bottom shelves.

10. Compare labels – not all sour cream is alike. Generic & store brand items may be the same, but they may also NOT be the same. (See linked story on Sour Creams).  Learn to read the Nutritional Labels, pay attention to ingredients.

11. Compare brands & check prices. All things being the same from tip 10, generic & store brand are usually cheaper.  Make sure the prices on the shelf correspond to the correct item. Sometimes things get moved around.

12. Freshness is good – try the reach around. If the use by date or use by date on the product is too close for comfort, choose products from the BACK of the shelf.  Stock is rotated to put the oldest up front so the mindless shopper will grab it first. When buying yogurt, ALWAYS check your expiration dates before you get to the cashier – save yourself some time. I usually grab my milk from the back of the bottom shelf – making sure the expiration date is later than all the others.

13. Shop to keep food safe and fresh. There are many tips to go with this one…  Grocery shop last (don’t want frozen foods thawing), pay attention to sell by dates, grab frozen and refrigerated things LAST, bring insulated bags for cold stuff, bag cold stuff together, pack cold stuff in the car LAST so it is FIRST taken out at home and put away,

14. Resist the urge, just say no to check-out impulses! This is one of the reasons we don’t shop during peak crowd times.  Don’t allow yourself to be tricked into grabbing that conveniently placed saboteur at the check-out lane. Sweet, tempting, poor choices are frequently placed right at the check-out just in case you have managed to avoid them the rest of your trip.

Plastic or Paper Money

15. Ditch the plastic & go for paper.  Money that is! Studies have shown people who use cash to pay for their purchases less likely to buy on impulse when they see how much it actually costs. Paying with a $100 bill is much more visual than swiping the card through the machine and punching in your card number.

 

 

 

Finally, the most expensive food out there is the food we throw away! Be very mindful about what you buy and how much you buy. No need to throw all that paper in the trash!

Make it a GREAT day… and Happy, Healthy Shopping all you Supermarket Heroes!

by tessbrennan

Find a Friend–Lose Fat 4 Life

I have seen many people struggling to improve their health and lose weight, but seem to fall off the proverbial wagon. These people seem to have tried everything out there… alone.

Research has shown us time an time again that working with a partner or a team of like minded individuals increases the success rates and can also provide that “little something” needed to keep you on track and help with long term success too.  I have included a few articles with the information at the end of this blog article.

TEAM

Having fought the weight monster and won, I understand the battle, the challenges, as well as many different techniques work for different people.  My goal, as a Lifestyle Coach is to provide you with ways and means to reach YOUR GOALS and then maintain them.

For this reason I offer many different options to provide you with the synergy of a group.

I am now offering Group Coaching on a weekly basis. Tuesdays in Bonita Springs and Fridays in Fort Myers at lunch to provide my clients with the support of my coaching as well as others also looking to improve their own personal health.

I am also offering a Walking Club 2x per month through Your Life Enrichment Center – 2nd Thursday of the month at Estero Community Center Park & the 4th Thursday of the month at Lake’s Park in Fort Myers.

I will be offering 2 3-day 60-mile training walks per month in order to ramp up to an October event date.  We will begin with shorter walks and tips for staying healthy and ramp up the mileage as our event date approaches.

I am offering a Muscle Reset Stretching class twice a week. Today’s lifestyles don’t allow for our muscles to be stretched and moved as our bodies are designed.  Hours at the computer, on the couch, or driving places do not allow our muscles to be worked as they were designed and can cause a lot of pain in our bodies.  By focusing our attention on specific stretching techniques we can discover greater relief and move easier on a daily basis.

For more information you can contact me or check out my Facebook Page The Healthy Grease Monkey. 

 

How social support can help you lose weight – American Psychological Association

Among those recruited with friends and given SBT plus social support, 95% completed treatment and 66% maintained their weight loss in full. (PsycINFO Database Record (c) 2012 APA, all rights reserved)”

Two-thirds of those who enrolled with friends had kept their weight off six months after the meetings ended. In contrast, only a quarter of those who attended on their own had achieved that same success.”

Choosing a Weight Loss Buddy,Teaming up is more fun, and it may even help you shed more pounds. – Web MD

Shafran, who also hosts Dr. Fitness and the Fat Guy, an Internet radio show focusing on weight loss, says people fail not necessarily because they’re following a bad weight loss plan, but because they lack a good support system.

"It can be the deciding factor that makes a diet work — or not work," say Shafran.”

Could friends and family hold the key to successful weight loss? – Yahoo Health

Better yet, the results seemed to stick. At a 16-month follow up, a majority of the group participants had kept the weight off and their blood pressure down.”

How your friends make you fat—the social network of weight  – Harvard Health Publications

There are, of course, many reasons why people gain weight, and the Arizona State study provides only one possibility. But it also provides another motivation for each of us to make healthy choices—they help not only our own waistlines, but those of our friends and family, too.”

by tessbrennan

What is the Healthiest Vegetable? (Its not a Potato)

Healthiest Veggie

Seven years ago, when I began changing my lifestyle to one where I consciously decide what I eat, how I eat, and how much I eat, I began looking for places where I could get “More Bang for my Buck.” 

At the time, we were a one income household, had a brand new baby, and cutting costs was a MUST! Knowing that nutrition and health were important and knowing how fabulous I was feeling from my new found choices, I began searching for foods that were tasty AND nutritious.

Having tried the South Beach diet a few times prior, I knew that baked potatoes were not the best answer for me, in fact were a very pour choice for me, so I turned to my new best friend… The SWEET POTATO!

My first thought was “in a crock pot with brown sugar, cinnamon, & marshmallows” then I realized that wasn’t the best way to “improve” my health… sugar and high fructose corn syrup are not the answer, but sweet potatoes and cinnamon were a good choice.

Today, I wish to introduce you to the AMAZING sweet potato and a few recipes that are wonderful with these little power house vegetables. (YES, VEGETABLES)

According to the Center for Science in the Public Interest, based on percentages of Recommended Daily Allowance (RDA) for six nutrients, SWEET POTATOES are and excellent choice!  To be honest, my husband was a bit leery at first, but now he is a sweet tater fanatic just like me – although he won’t admit it.

Healthiest Veggie w answer

Perfect Baked Sweet Potatoes 

– These can be served with butter and organic sour cream, with butter and cinnamon, or just eaten plain.  Yummers

Easy Roasted Sweet Potatoes

— Just  like French Fries but tastier and healthier!

Sweet Potato Brownies

— The jury is still out on this one. I liked them, but they need to be cooked much longer as they are a very gooey brownie.

 

by tessbrennan

Upcoming Classes Lunch4Health & Walk4Health

As I am wrapping up the Estero Introduction to Temple Maintenance Class at Estero United Methodist Church I am amazed at how quickly 7 weeks has passed.  We covered so much material in a mere 7 classes, WOW!

As April rapidly approaches, I am pleased to be offering some new classes as well.

Lunch4Health

Lunch4Health is a brown-bag lunchtime coaching group to provide community with each other in daily healthy choices and challenges.  This group is meant to support each other through the difficult challenges as well as celebrating the victories-no matter how small. 

This weekly group will provide educational information useful to improve health, increase energy levels, and even in reducing fat!  We will provide a safe environment to share, grow (or shrink), learn, and be accountable for our daily choices.

Bonita Springs – Tuesdays 11:45-12:45 in Bonita Springs at Integrative Mindfulness – 3372 Woods Edge Circle, Suite 102, Bonita Springs (Beginning April 1, 2014)

Fort Myers – Fridays 11:30-12:30 in Fort Myers at Shift and Wake Up! – 8359 Beacon Blvd, Suite 403, Fort Myers (Beginning April 4, 2014)

This class will meet on a weekly basis, cost is $20 per class.

 

Walk4Health Logo

Walk4Health is an opportunity to learn the benefits of healthy walking. Ramp up your energy levels one step at a time.

This program is for beginner to intermediate walkers. Those looking for improved health, but not sure how to begin – this gathering is for you! We will cover the basics and include some techniques for those looking to “step it up a notch” as well.

I am a Certified Personal Trainer and a long distance walker who has walked 5 60-mile walks and logged approximately 3,000 miles training that are so important to be able to, not only finish a 60-mile walk, but also to finish pain free and without any recovery time. She has walking down to a science.

Join us for a quick warm-up, geared to your own level, and an easy walk through the Estero Community Center or Lakes Park. There is a cement walkway around the park, for an even surface and a great place to begin the basics of walking. We will get some walking in as well as learn about what goes into safely ramping up your activity levels.

These classes are offered through Your Life Enrichment Center and available:

Estero – Tuesdays 8:30-9:30 AM at Estero Park, 9200 Corkscrew Palms Blvd. Estero , Fl. 33928 April 1 & 15, 2014.

Fort Myers – Friday 8:30-9:30 AM at Lakes Park, 7330 Gladiolus Dr, Fort Myers, FL 33908 Meet at far left parking lot when you first come into park. April 4 & 18, 2014.

These classes will continue beyond April, however, beginning in May they will switch days.  Cost is $10 per session unless you are a member of Your Life Enrichment Center.

For additional information, feel free to contact me here or call 239-246-9488.

by tessbrennan

Hungry? Nutritious Tip — Try the Apple Test!

When attempting to make healthy choices, many times people feel challenged when they begin to feel hungry.

If you feel hungry:

  1. Drink an 8-16 ounce glass of water and wait 20 minutes.
  2. If you are still hungry after the 20 minutes, grab an apple.
  3. Look at the apple, study the apple… Do you want to eat the apple?
  4. If the answer is YES! GREAT eat the healthy, organic apple.
  5. If the answer is NO! You are not really hungry.  Go back to what you were doing before your subconscious distracted you. Smile Apple Test HealthyGreaseMonkey

Many times, we mistake thirst for hunger. 

Step 1 allows us to assess whether we are really hungry or if we were actually thirsty.

Step 2 then addresses the issue of mindless eating, that so many suffer from.  When we take the time to look at the food, think about the food, assess our actual state of hunger…

I may find that I was not hungry at all, just had a rogue thought or a bad habit that was trying to rear its ugly head!

HEALTHY EATING!

For more information or helpful tips & personal coaching, feel free to contact me.

by tessbrennan

Easy Way to Add some Steps to your Day!

I talk with so many people who are SO busy.  Common things I hear are:  I’m too busy to work out. I don’t have time for a gym. I’ve got my children with me all the time… and many more. Cropped walkers By looking for little ways to add additional movement to our day, by making choices to add a couple steps here or there, we can significantly improve our health, increase our energy levels, and even reduce our waist size. Today, I am sharing a short video on one way I have increased my daily movement.  Its simple, its convenient, and I can even do it with my 7 year old in tow.  Smile

 I have no idea why the system won’t put my video here… so here’s the link.

I don’t think my camera phone liked the fog???

This is something I have implemented with my daughter and we do it frequently.  It also cuts WAY back on my stress level when trying to find the “closest” parking spot available! Make it a GREAT day! For more ideas or information, please feel free to contact me!

by tessbrennan

What You DON’T NEED to Get Healthy or Lose weight

Friends, our society has become very confused! We have been led to believe we must have the “latest gadget,” the “newest product,” or the “latest discovery” in order to get healthy, lose weight/inches, or both!

They LIE! You do NOT need:

Word_cloud_what_is_NOT_healthy

  • to starve yourself
  • to run a marathon
  • to deprive yourself
  • to hurt for days
  • to be exhausted all the time
  • to beat yourself up
  • to join a gym
  • to go broke
  • to eat nasty foods
  • to take drugs
  • to do it all at once (you can’t)

You just need to know where you are now, that it is NOT too late, commit and begin to make a difference.

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Advertising today says “DO THIS” “TAKE THAT” and you will immediately be thinner/happier/healthier… Remember, it isn’t a race, there is no “destination” it is a journey.

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When we begin with “Where you are now, and where you want to be, then the process can begin!

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I am NOT saying DON’T join a gym, I AM saying there are alternatives to paying to use someone else’s exercise equipment or even buying your own gym!

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When we set up a firm foundation, strong roots, then we begin to grow healthier and our energy increases. Simple steps taken one at a time can be easy, and begin to compound and make the journey very enjoyable.

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Remember, this is NOT the end of the road. It is merely the beginning of a happy journey of healthy choices, directions, and new found joy and energy!

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If you are in the Bonita Springs, Estero, Fort Myers area and are looking for a personal trainer who is interested in YOUR SUCCESS, who focuses on YOUR NEEDS, and designs a specific plan to assist you in moving that journey onto the path of improved health, increased quality of life and increased energy, contact me.  I specialize in a holistic approach to better health and in decreasing your waist size!

THANK YOU!

I would like to give a special SHOUT OUT to my friend, Chris Griffith who took all of these amazing shots and allowed me to use them in my blog! 

Chris_Griffith_lifeinbonitasprings

by tessbrennan

How strong is Your Foundation?

So, as I have embarked on my “reading plan” for 2014, He sent me the text from Matthew 7:24-27.  It immediately stuck in my head.  Thoughts were flying at me.

If WE are HIS temple, then we MUST WORK to build a solid foundation to allow that Temple to remain strong, stable, and available as a testament to others.

So many people I know are so STRONG in their faith, their love of God, and their work for Him, yet their health is failing due to their lacking a sound nutritional or the foundation of a healthy lifestyle.

Healthy Local Vegetables for Healthy Diet

As my friend, Camille says, “Its all about the choices we make every day.”  Sure, I can choose chocolate cake or actions that don’t support a healthy life. I am also CHOOSING to face those consequences – whatever they may be.

My thoughts on Temple Maintenance and a Strong Foundation.

I do have a Temple Maintenance class beginning February 11, 2014 at Estero United Methodist Church.

Plans are in the works to begin a Lifetime Waist Reduction Class – where you learn to make the lifestyle and nutritional choices that shrink your waist and help you maintain that health for the long term, as I have.

I am currently accepting new coaching clients as well.  Contact me for more information!