If you have a meat and potatoes man in your life, it can be hard to make a special meal without falling completely off the nutrition bandwagon. Luckily, I’m a firm believer in maximizing flavor, not calories – and flavor is the key to a delicious meal.

Taking a nod from a traditional steakhouse wedge salad, this salad has a lightened version of a standard buttermilk dressing (full recipe below). Since most men love just about anything from the grill, I’m suggesting that the salad gets the smoky treatment too. Yes, you can place an entire head of romaine directly on a well-oiled grill. Give it a quarter turn every couple of minutes to allow the exterior to char just a bit and sprinkle with salt and pepper. Serve with some fresh tomatoes, a little crumble of blue cheese and a drizzle of your light buttermilk dressing…yum.

Light Buttermilk Dressing

½ cup plain nonfat Greek yogurt

½ cup reduced-fat buttermilk

2 cloves garlic, minced

1 tsp. Dijon mustard

Salt and pepper

1 tablespoon chives, chopped

Place all ingredients into a blender or cup and use an immersion blender to blend completely. Drizzle lightly over your salad. This dressing has plenty of tangy flavor, so a little goes a long way.

Some days it can seem hard enough to find the time and motivation to exercise at all. Stretching too? We can all honestly admit that there are many times it just doesn’t happen. It’s like flossing…we all know we should, but are we diligent about making it a part of our daily plan? Well, I believe that we should think twice before omitting stretching (or flossing for that matter) from our regular routine.

Proper stretching can help to reduce injury and stiffness which increases your range of motion (fancy way of saying flexibility). Not to mention, stretching can give you the long, lean body that we are all dreaming of.

Stretching has come a long way from what you were likely taught in your grade-school gym class. There are two main kinds of stretching – dynamic and static.

When I ask people about stretching, static stretches are the moves that typically come to mind. These are the traditional reach-and-hold poses, like toe touches. These are still effective post-workout but should never be done on cold muscles, since that can lead to injury. Pre-workout static stretches have been shown to decrease athletic performance. Also, static stretches should never be done to the point of pain or be done in a bouncing (known as ballistic stretching) or forceful manner – as when someone pushes you into a stretch. Since the other person has no idea what you are feeling, this can also lead to injury. Only physical therapists and other trained professionals can perform this type of assistive stretching safely.

Dynamic stretching is the ticket to pre-workout success. This is more of what we think of in terms of warm-up exercise. Think of arm circles or marching in place with high knees. Sometimes just performing the exercise you intend on doing at a much lower intensity can help to warm the muscles – like walking before running.

It is recommended that dynamic stretching happen before your exercise and that you include static stretches after your workout to help encourage blood flow and lengthening of those muscles you just worked out.  This really doesn’t need to be as complex as it sounds – simply spend a few minutes warming up, exercise, and then stretch slowly and carefully after your workout, holding stretches for about 30 seconds. In general, it is recommended that we stretch at least twice a week, but daily is best.

Stretching’s best benefit is that it just plain old feels good. It is like a poor man’s massage. You can carefully stretch in the morning, before you go to bed, or whenever you feel particularly tight in an area. I love stretching after working at my desk for a while, since computer work has a tendency to tighten your upper back, neck and shoulders. You can also use warm, moist heat or tools like a foam roller to relax tight muscles – I have a good friend that introduced me to this little gem (thanks, Stef)!

Here are some great resources on basic stretches, desk stretches (eagle arms are the best!) or videos to show you how to use a foam roller. Be careful about using a foam roller if you have bone density issues. Being fit is about listening to your body and stretching is no exception. Stretching should feel good. The more you incorporate stretching, the more you will experience the benefits and want to include it as a natural part of your regular routine.
photo credit: San Diego Shooter via photopin cc

Father’s Day is one week away…do you know what you are getting Dad this year? I know it can be tempting to buy some of the usual – engraved cocktail glasses, cigars, or a beer-of-the-month membership. Don’t do it! Honor Dad with gifts that bring out his best.

Since Dads are notorious for not always monitoring their own health, Father’s Day is a great time to show Dad how much you care about him…without getting too preachy, of course.  Here are some gift ideas that promote physical activity, laughter, and relaxation. Dads need it too!

• Round of golf, golf clubs or supplies (don’t forget the sunscreen)
• A deck of cards with a “coupon” to let Dad have a game night with friends
• Grill tools with salt-free rubs, grilling cookbook with light recipes and/or recipes for seafood on the grill
• New running shoes, heart rate monitor or a Nike Fuel Band
• Tickets to a baseball game (maybe you supply a healthy tailgate menu)
• Tickets to a comedy club
• Men’s Health magazine subscription
• A new mountain bike (maybe a set for the whole family)
• A healthy snack basket to take to work (this is a fun one to assemble with kids and great for Dads who are often too busy to stop for lunch on a workday)
• A hammock for the backyard

So get Dad a real gift this year – something that will ensure many more Father’s Day celebrations in the future!
photo credit: Lau Sew via photopin cc

This delectable dinner was based on a dish I saw on Simply Recipes. I made a only few substitutions to this yummy recipe just to lighten it a bit, to add more protein and to accommodate ingredients I had on hand. I want to share my version to show you how versatile a recipe like this can be.

So, don’t stress the next time you need to make a dinner. This is simply a pasta + a deliciously sauce + a protein (salmon, beans and nuts) + vegetables (peas). Voila! A healthy dinner can be an easy equation that allows you to plug in what you have and what you like. Give this a try and let me know what variations you make!

8 ounces whole grain penne pasta

1 Tablespoon olive oil

1 large shallot, minced

2 cloves garlic, minced

1/3 cup dry white wine

1/4 cup half and half

1 Tablespoon lemon juice

2 Tablespoon fresh dill, chopped

1/4 cup pine nuts

4 ounces smoked salmon, cut into bit-sized pieces

1 can white beans drained and rinsed

1 cup frozen peas

Make penne pasta according to directions until al dente. While the pasta is cooking, work on the sauce. Over medium heat, sauté the garlic and shallot (you can sub onions, if you don’t have shallot, but the subtlety of the shallot really is nice if you’ve got it) in olive oil. Remove the pan from the heat and add the wine, half and half and lemon juice. Return to medium heat and use a whisk to combine. Add fresh dill and stir. Add the pine nuts, smoked salmon, beans and peas to the sauce. Add cooked pasta and any pasta water to thin sauce, if needed. Stir to coat and allow the peas to warm. Serve immediately.

This recipe serves 4. Each serving provides: 450 calories, 14 grams fat, 20 grams protein, 344 milligrams sodium

Starting on a new fitness program can be a scary thing.

Yes, yes…we know exercise is good…a virtual fountain of youth! Yet, it can be so hard to lace up those shoes or step into that Zumba class. Our minds are filled with “what if I can’t keep up”; “what if I’m doing all the wrong steps”; “what if people laugh at me”.

Getting fit, like success in so many areas of life, requires a bit of vulnerability. You have to be willing to get out there, try something new, move in a new way, challenge yourself…Change.

The good news is that every time you try, you get a little stronger for the next time you need some hutzpah. But making that leap of faith can be nerve-wracking. When you don’t have the confidence around physical fitness it can seem much safer to stay on the couch.

So many of us have set fitness goals and end up feeling like failures because we can’t quite attain them. The secret is in lowering the bar. Yes, I said it! Don’t set a goal to go from no exercise to being at the gym for an hour each day this week. Set mini goals and build on the success. You see, when we set a goal (no matter how small) and achieve it, we are building confidence. More specifically, we are building self-efficacy.

Self-efficacy is merely the belief that we have the skills and abilities to be successful at a specific task. If I asked you on a scale of 1 to 10 (10 being highest) to rate your ability to find your home, I’m sure your reply would be a 9 or 10 – unless you’ve just moved or had a medical emergency. But, if I asked you on a scale of 1 to 10 to rate your ability to lose weight, to run a marathon, or to go vegan, you might not rate yourself as highly. We all have things that we are good at and others that need a little…ahem, practice. We aren’t meant to be perfect. But incrementally increasing our confidence when it comes to our ability to live fit is invaluable to our health and to maximizing energy.

Setting small goals each week or month can help you to increase your self-efficacy, which research shows will increase our willingness to exercise more intensely and is linked to a lower BMI (body mass index).  Essentially, setting realistic and achievable goals helps build your confidence so you can strive for more and greater goals.

So, how do you get started flexing your self-efficacy muscle? Choose a goal. Do you want to run a race? Start with a 5K or a 1-mile fun run. Maybe your goal is to be more consistent with exercise, so you start with a goal to exercise at least 3 days a week. Maybe your goal is just to get active period. Start by committing to put on your running shoes each day when you get home from work and at least walk around the block.

Want to know the 4 secrets to achieving your goals? Write your goal down, post it where you can see it, tell others about your goal and track your progress. Really savor and reflect on your successes as you see what you can achieve. You’ll be amazed at how rewarding setting mini goals can be!

We are a nation that is willing to sacrifice quality for the sake of volume. The recent tragedy in Bangladesh brought to light a bigger problem in our society- our cheapened need for more.

In our effort to have more clothing at a lower cost, we have demanded (I’ll admit I have blindly demanded too) that retailers find inexpensive solutions for which we now are regrettably aware of. I used to like the idea of having many clothes to choose from, even if they are of lesser quality, just so I could have the latest trends at a steal.

I believe our more-for-less mentality manifests itself in our food choices as well. We seem to sell our souls over a fast food dollar menu knowing that it is bad for us because it is cheap and we get large portions for our money. I have been disturbed watching couponing shows that promote an almost hoarder mentality to buying cart-fulls of soda, processed noodle dishes and crackers all because they were nearly free.

This isn’t about families trying to stretch food dollars to put a meal on the table. This is about our need for volume. We consume, not just in the way of food, much more than we need. Yet, we still end up wasting about 40% of food produced. To make the whole equation for more volume work, we demand that the price is low. As a result, quality is sometimes sacrificed. We’ve become a society that seems ok with that. We’d rather have more than good.

I say this, not to bring upon guilt, but to raise awareness. So often we go about our busy lives just trying to get by…often doing what we always have because we have no time to stop and think about alternatives. I’m asking you to think about alternatives.

In the 80’s when the fat-free craze was in full swing, we swapped high fat products for low-fat or fat free items (albeit sometimes higher in sugar and salt) to save on calories. Ironically, we didn’t save on calories. The concept of being able to eat more for the same calorie level was a selling point. But, we sacrificed quality, turning down a piece of real cheese for reduced fat cheese-like crackers.

What if we went back to eating real foods, knowing that for some calorie-rich foods we would have to eat less of them and eat them less often? What if we had standards for how our food was prepared and where it comes from that we hold true… even if it means not having a second pantry full of products?

I really don’t believe that eating well has to equal spending a lot. However, I do think that eating right might mean eating less. When I take my children to the grocery, I have explained the difference between need and want. They may want specialty beverages or ice cream. What we need is milk, eggs, or strawberries.

So the question is, can we be happy with a higher quality of less? Are we willing to spend more for high quality foods if it means that we savor fewer bites? There is plenty to go around. Let’s get our minds out of a scarcity mentality and focus on filling ourselves with goodness because we are worth it.

 
photo credit: djwtwo via photopin cc

I just returned from a weekend conference all about stress in the workplace. Listening to the array of international attendees and presenters I realize that we are not alone in this issue. However, stress is a serious concern.

Personally, I call stress the “root of all evil”, since it often leads to poor coping behaviors like smoking or excessive drinking, poor diet and lack of exercise. Let’s face it, after a rough day, people don’t crave salads.

While this particular conference was looking at what employers can and should do for their employees, not every workplace effectively addresses stress. If you don’t have a workplace program, you are left to figure it out on your own. Here are some of the most basic tips I can give.

1. Set Boundaries – In a time of downsizing it can seem like everyone is expected to do the work of two or three people. Of course, you can’t “pass” on all of the projects your boss has for you, but you can be clear about your available time, energy and expectations of quality. Being able to effectively communicate how additional projects justifiably means that others might have to be delayed or less than complete is essential to preventing burnout. Additionally, being smart in eliminating unnecessary tasks or streamlining tasks is important. For instance, don’t check your email every 30 minutes and PLEASE turn off the new message notifications! At the same time, if you agree to check emails on your personal time, know that you create an expectation that you can be reached at all hours. You can only do what one person can do and you have to be clear on where your boundaries lie. Taking on more than you can handle only means quality of the work and your health will suffer.
2. Single-Task – We’ve all been told that effective time management is just about learning how to do more within the time we have. Therefore, we all jumped on the multi-tasking bandwagon and found ourselves clearing out emails while on conference calls, working through lunch, and working on projects while on the phone with a client. Sometimes it is important to focus on one thing at a time. To be in tune with the person you are talking to, whether that is over email, the phone or in person you have to remove all distractions. Focusing means you will often finish a task faster and with better quality. It certainly means less frayed nerves too.
3. Maintain a Good Attitude/Focus on the Positive – Much of stress is about perception. If you perceive that you work in a hostile environment and everyone is out to get you, you’ll leave stressed each day. If you feel that you are in a secure environment that rewards risk-taking and recognizes a job well done, you will likely feel challenged by tasks. While these workplace cultures can be very real, our minds can look for “facts” that prove our theory. Try to look for the good. Better yet, be the example of good. I have seen employees from all types of industries have an impact on making their work fun. Attitudes are contagious – both positive and negative. Be the positive force.
4. Support a Culture of Health –Building off of that concept of being a positive force, it is your responsibility to help support a culture of health. This means being the one who congratulates others’ work, not being jealous and stirring up the rumor mill. You and your coworkers are in this together. I realize it can seem like a dog-eat-dog world at times, but look to build a network of supportive coworkers. I promise this good workplace karma will come back to benefit you.
5. Reflect on Successes – It may be no surprise that those who feel like they are more employable are able to find jobs faster after a layoff than those who don’t have the same confidence – regardless of skill. When we remind ourselves of our accomplishments and the challenges we have overcome, it helps us build upon that success to achieve more. You are also more likely to set and stick to those boundaries I mentioned before (see #1).

Whether your workplace offers stress management and wellness programming or not, you have the power to choose to be healthy. Just like Eleanor Roosevelt said “no one can make you feel inferior without your consent”, I believe no one can make you feel stressed without your consent. Learn to reduce and manage your own work stress for health and longevity.

photo credit: mark sebastian via photopin cc

If you are one of the 12.5 million people who are living with cancer or have had a cancer diagnosis, you can appreciate the quest to try anything that promotes health. Remember that “wellness” isn’t a state of being disease-free, but rather maximizing your health wherever you are in life. That is why I’m happy to share today’s guest post from Melanie Bowen.

Melanie is currently a Master’s student with a passion that stems from her grandmother’s cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness through her blog for the Mesothelioma Cancer Alliance.  I hope that sharing this post gives all of you a piece of wellness as you fight to maintain your health. 

According to a report from Macmillan Cancer Support, a British health care charity, exercise is a “wonder drug” for cancer care. Cancer patients can reduce fatigue, other treatment side effects and even cancer recurrence risks by exercising on a regular basis. However, at least 2.5 hours of exercise is needed each week to produce these benefits.

This recommendation is based on exercise guidelines created by the American College of Sports Medicine (ACSM), which recently released a ninth edition of the guidelines. While moderately intense exercise offers the most benefits, even light activities can help cancer patients cope with cancer symptoms and treatment side effects.

Most of the studies on exercise and cancer focused on people with breast, colon and prostate cancers. However, even those with advanced cancers like mesothelioma can reap the benefits of physical activity. The key is to follow an exercise plan that takes into account the various stages of cancer treatment and recovery.

Patients should follow the recommendations of their doctors, physical therapists or fitness trainers. Certain activities are more appropriate than others during certain stages of cancer. Here are three popular exercise recommendations for people who are going through cancer therapy or recovery.

Light Stretches

People with advanced cancers, or those who are struggling with aggressive treatments, are great candidates for light exercises. Light stretches are helpful for anyone who needs to take it easy. Stretching does not require any special equipment, and it can be done almost anywhere.

Gentle stretching exercise improves flexibility, increases vitality, reduces fatigue, and improves sleep. It also reduces depression and promotes a feeling of calmness. Cancer patients who cannot handle strenuous exercise can still improve their fitness with stretching.

Gentle Yoga

Yoga is a good moderate activity for cancer patients. While it may be too much for patients going through aggressive therapy, it is often ideal for those who are recovering after treatment. People who practice it will develop a light sweat after a few minutes of exercise, but gentle yoga will not tax breathing. In fact, it will improve it. The MD Anderson Cancer Center is one of many cancer treatment centers that offer yoga classes for their patients. Yoga is particularly helpful for relieving cancer-related stress. It also decreases fatigue, improves physical function and encourages better sleep.

Aerobic Activity

Aerobics are advanced exercises for people in cancer recovery. It is the most beneficial type of activity for cancer patients who can handle it. Aerobics are any exercise that gets the heart pumping and the blood flowing. It is an excellent treatment for cancer-related fatigue.

Aerobic exercise requires constant movement. It is an effective solution for the fatigue and muscle wasting of bed rest and inactivity. Aerobic activity strengthens the heart, lungs, muscles, bones and even brain function. It is an excellent way for cancer patients to regain their strength and fitness.

According to MacMillan Cancer Support, exercise should not be an afterthought of cancer care. For most patients, it can be an effective complement to conventional cancer treatment. As long as patients exercise according to doctor recommendations, they should have no problems with this natural “wonder drug.”

 
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If you haven’t jumped on the kettlebell bandwagon, you might wonder what to do with these torturous-looking devices in the corner of the gym. Most people have seen the classic kettlebell swing but beyond that you may be confused on how to use them for an entire workout. Even more, you might have wondered if this one device can provide a full-body workout on its own.

I’m here to tell you that kettles might be just what you are looking for.

Several studies have shown that kettlebell workouts not only increase your heart rate, but also build strength. Since there are a variety of exercises that can work out different muscle groups, you can absolutely get a good workout with kettlebells.  In fact, some studies show that you can burn as many calories as if you were jogging. Not bad!

The key to using these cannonball-like weights is to practice good form (have you heard me say this before?). Using kettlebells can feel very different from using other weights. Since you use a swinging motion, it can take some practice to make sure that you stay in control of the weight. You may want to start off with a trainer or instructor who can show you the proper form.

Here are some great examples of how to use kettlebells.

I like this Youtube video, especially for beginners because it gives great instruction specifically about form and includes a warm-up and cool-down. However, there is no music and it repeats the same exercises with ads in between rounds. Intended to be a 30-minute workout, I think it is best to practice the moves and jot them down to repeat on your own.  Here is another great kettlebell workout video. Although I don’t care for the guy narrating, I think the girl is a real bad ass.

If you are looking for posters/printables, here are some more resources for you.

4 Sample Kettlebell Moves

Printable Page of Kettlebell Exercises

22 Kettlebell Exercises (although not all pictured)

Whether you decide to try one of these workouts or not, I think it is always a good idea to mix up your workout routine. It keeps your muscles “confused” – which just means they have to keep working hard and building strength. It also keeps your workouts interesting, which makes exercise more like play and less like work. I personally hate redundant exercise, so I like to mix in a few kettlebell exercises into my Work-it Circuit plan.

How do you use kettlebells in your workout? Comment below to let me know!

How do you adequately thank the woman who birthed you, sacrificed for you, passed along wisdom and grace and taught you how to give YOUR misbehaving children the “eye” as only moms can do? Certainly not with a scented candle!

A recent poll showed that moms would rather have a gift card over the traditional flowers for Mothers’ Day. Duh! What most moms REALLY want is a break from being a mom. Of course we love our children and we really do feel blessed to have them, yet sometimes you just need a little downtime.

Ideally, if we really love and support our moms, we want to give gifts that will enhance their lives or help them live better. I think quality Mother’s Day gifts fall into 4 main categories – promoting relaxation, physical health, better sleep and connection with others.

Of course, you need to be careful not to give mom a gift that might be misinterpreted as a commentary for improvement. No one needs a guilt trip on Mother’s Day. If you have a mom that loves adventure, is a foodie at heart or has an interest in improving her physical health, you are probably safe to give without confused intensions. Basically, you should give with YOUR mom in mind.

Every mom on Mother’s Day wants to feel loved, beautiful and appreciated. Don’t think in terms of “what can I buy her”, but think in terms of how can I show her how much she is loved, how beautiful she is, and how much we appreciate all of the little things she does every day for us. That’s the best way to celebrate your mom.