Encouraging Others to Exercise

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Here is the latest Get Fit email from Dr. Jacobs.

The Sedentary Lifestyle
Posted on August 1, 2011
Article Author: Kati Trammel

Some people have an inner desire to go for a run or a walk, ride a bike, or just get outside and play, while others prefer to stay inside and read a book, watch TV, cook, or eat a delicious meal.

You can help someone learn to, well, tolerate exercise.

Although neither person is better than the other, there is one lifestyle that is clearly a healthier choice.

So what can be done for those who lead a sedentary lifestyle that may be creating unhealthy circumstances?

Here are five tips to help get them up and moving:
1. They will not like your routine.
I learned several years ago as a personal trainer that not everyone enjoys feeling sore the next day. One client who was inactive appeared quite fit. She asked for a rigorous leg-training routine for the first session. I gave her exactly what she asked for, and she never returned. Her friend later informed me she was so sore from the routine she was not willing to go through it again!

2. Remember that they hate exercise.
Asking someone who clearly hates to exercise to run on a treadmill for 30 minutes is futile. Remember, exercising is more effective when the brain is fully engaged and the body feels exhilarated. Without stimulating the muscles to work, exercise is not as effective. Find something enjoyable that encourages movement. Window-shopping or mall-walking is not a good idea because there are so many temptations to stop walking (eating, shopping, etc.). Try going to a zoo and chart each animal you will see or to a botanical garden and plan the path to walk. Visual stimulation is helpful to keep one's motivation up to finish the walk.

3. Allow them to motivate you.
Give a less-active person the opportunity to see you struggle a little by getting out of your own comfort zone and allowing him or her to help you through an exercise. One other client only wanted to walk/jog rather than lift weights. Lifting weights for her was torture, but she enjoyed being outside. Further, when I run, I turn my iPod on and go. However, this client wanted to talk about diet, children, work, etc. This made the exercise difficult for me because I wanted to take off and listen to my music. She convinced me to enjoy the conversation and actually take time to talk about the stress and joy in my life-something my body probably needed more than another stressful competition to see how fast I could go!

Don't be a scary fitness coach.

4. Teach patience.
Remember that sedentary people generally become discouraged if they do not see immediate results. This is why infomercials are so effective. It is amazing how many people still buy weight-loss gimmicks like vibrating belts that supposedly will produce rock-hard abs or a 5-minute ab routine that helps them lose 6 inches in 3 weeks. Teach patience through small achievements. Oftentimes you can teach people to trade off what they love for short bursts of exercise. "OK, if you want to read that book, why not download it and listen to it while you walk?"

5. Accept where they are in the process.
Sedentary people are typically sporadic in their exercise routines. Accept that they need to build up a habit and that the process is entirely up to them. No one can change a lifestyle by imposing change. While encouragement helps, the choice is ultimately up to the individual to build on an exercise routine or limit it to strictly walking three times a week. Running or weight-lifting may not be in the future, but the key is to be healthier-not competitive.

Guest Post: Toni's Meatless Journey

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Do you remember how we talked last week about going meatless? If not, click here.

I asked my friend, Toni to guest post for my blog today. Toni is a vegetarian and she also has an extremely genuine love for the Lord. Today she has been kind enough to share with us her story about how God lead her to become a vegetarian.

I was so encouraged by what Toni wrote in this blog post. You can see that God is working in her life and it is exciting! Please take the time to read Toni's story below.

. . . . . . . . . .

First of all, I want to thank Jen for allowing me to guest post on her fantastic blog. Jen has been a fabulous friend of mine for many years and, through her blog, I have learned so much about the Lord and been encouraged time and time again. This is an honor and a privilege so thank you Jen!

She asked me to tell my story of why I decided to take on a vegetarian diet and it should come as no surprise to the readers of this blog that it was the Lord's choice for me for a number of reasons. I was unemployed for the first 7 months that my husband and I were married. We did, and still do, a monthly budget to keep track of where our money is going and I was consistently looking for places to cut back. Food was the easiest place to make those cuts. Meat is expensive. Vegetables, fruits, and grains when bought in bulk are less expensive. What then began as a search for meatless meals turned into a fascination of health and wellness and nutrition which has stayed with me over two years later. I found myself devouring podcasts and books and articles on the subject of food and its healing properties in our body. It started as a way to cut corners and do much with the little we had to honor the Lord and it turned into much more.

That was where it started and on May 1, 2011 I decided to begin calling myself a vegetarian. i had spent the past few years learning and had decided that, as a birthday present to myself, I would switch to that diet because it is the right choice for me. I do not think eating meat is a sin as we read on Genesis 9:3 that everything from the green plants to the animals of land and sea are permissible to eat. In reading that, though, I was struck with the idea that prior to the flood it seemed that all we ate were the "green plants." We were originally placed in a garden and that is where I have chosen to reside in my diet. If man had survived on that food form the beginning of time to the end of the flood then perhaps I could still survive on it today thousands of years later. Again, I am not condemning meat or its consumption--I have merely found peace in this decision. I have spent my time debating and discussing with others about the theological reasons for my dietary switch but, at the end of the day, this is a choice between myself and the Lord and it is where I find peace.

Have I eaten meat since May 1? Yes. And the Lord has revealed so much about myself and my insecurities through those acts. I am a struggling perfectionist and legalist. If I don't do something 100% then I feel like a failure. So if I eat meat then I am no longer the perfect vegetarian I desire to be and am a failure in that area. If I am a failure on one area of my life then I am a failure in all aspects of my life. Sadly this is one of my struggles. It was at Bible study this past Friday when I was told "Stop hating yourself. God doesn't. Stop thinking you're an awful bad person. God doesn't." What sweet words to this perfectionist soul! God doesn't think any less of me if I mess up. He loves me and thinks highly of me.

In my life, God uses my own decision to be a vegetarian to teach me his love and grace and forgiveness. If I sin in one area of my life, I know that it means I need to ask Him to work on that area in my life. It does not mean I am a wretched doomed sinner. It means there are areas of which I need Him more than I realized. If I eat meat it does not make me any less of a vegetarian in the same way that sinning does not make me any less loved by God. It teaches me to forgive myself the same way the Father forgives me. There is power in His grace. There is knowledge in His love. There is hope at the Son's feet where He cleanses us. Aside from the wealth of health benefits and fun recipes, choosing to be a vegetarian is a key tool that the Lord uses to teach me about Him and His ways and His desires for my life.

I hope you have been encouraged by what the Lord has done in my life. If you have any questions about vegetarian cooking tips, recipes, or vegetarian health please don't hesitate to email me at toni@hammerhealth.com. May you find your own peace and grace and strength at the feet of Jesus as I have.

Get Unstuck

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Here is the meeting summary for August 27, 2011.

Ask yourself a question: Are you STUCK? Are you COASTING? Are you MOVING AHEAD? If you are stuck or coasting, that’s okay, because did you know that plateaus can help you lose?

If you've been with Weight Watchers for a while, you've probably heard Success Stories talk about their plateaus — the times in their weight-loss plan when they couldn't lose, no matter how hard they tried.

Sounds like a bummer, right? After all, you want to see results for all the hard work you're doing!

But look at it this way: Plateaus are like resting spots. When you've been going, going, going for a while, there will come a time when you have to stop, rest, and take a look at the map.

Weight loss is much different when you have a lot to lose than it is when you're working on less, or even your last 10 pounds. Doesn't it make sense that you should need to take a break and reassess your plan?

Plateau power
The next time you get to a plateau, think positively and proactively: "This means I have to try something new now. What is it?" Try different things until you find an approach that gets the scale moving down again.

And think about it this way: If you spend a little time at a new, lower weight, your perception of what your "high weight" is might shift. If you ever find a pound or two creeping back on, you'll catch it more quickly if you're closer to your "new" high weight than your original one.

You've probably heard your Leader or other meeting members talking about the kinds of things that can get you through a plateau and moving again. Things like:
- Attitude is everything. Do you need to re-motivate?
- Recheck your daily PointsPlus® Target.
- Try some zero PointsPlus value foods.
- Check your medications. Are they affecting your weight loss?
- Start TRACKING again.
- Watch your PORTIONS.
- Buy a SCALE or Measuring Spoons.
- Look at how many ZERO PointsPlus Foods they are consuming daily.
- Start being ACTIVE.
- Switch up work outs to avoid boredom.
- Vary menus. Buy a Cookbook!
- Work on Good Health Guidelines.
- Try Simply Filling Plan.
- Use Motivating Strategy to work toward goal.
- Set a new goal to achieve.
- Story Board your way to success.
- Reward yourself for achievements.
- READ Getting Started Book again and Pocket Guide.
- Use e-Tools & Community Boards.
- Find an accountability partner.
- Ask for help from others.
- PLAN ahead by using the Kickstart Guide.
- Stay for meetings every week.
- Attend an extra meeting for added support.
- Read SUCCESS Stories in WW Magazine...have Sept/ Oct Issue available to show members! It’s awesome!

A plateau is a good time to get prepared for the road ahead. It's the perfect time to reassess your skills, knowledge and behaviors.

So, this week I challenge you to change one thing. That one change might be what you need to help get yourself unstuck and moving again.

Things I Like Right Now

Happy Friday!

It's been quite a week in our home. My hubby has been sick all week. On top of that we have been busy with work and church. I feel like I have not had time to catch my breathe in days, because we have just been going, going, going.

It started out as a hard Weight Watchers week too, but I have been able to get right back on track. I am curious to see what happens when I weigh in tomorrow morning. So, because it is Friday, I thought I would share with you some things I like right now!

{Pinterest}

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I am so glad that I found pinterest! This website is truly unique, because there is something for everyone!! I hate to admit it, but I could spend hours on this site, just looking for ideas, recipes, clothes, and more!

{Rain}

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Here is East Texas we were going on more than 100 days without rain. Yikes! For a Pacific Northwest girl like myself this is almost unbearable! I miss the rain so much! We have been praying for rain, because so many people in the state of Texas desperately need it. Our prayers were answered on Wednesday of this week, when we finally got about 40 minutes of rain. I ran to the door and just held it open so that I could take in the thunder storm. Rain smells so good! The cool weather did not stay very long and it is now back up to over 100 degrees again, but the rain on Wednesday was such a special treat!

{Quotes}

I like good quotes, especially the ones that make you think!! I just thought this was great and I wanted to share it with you.

Those are just a few things I like right now!! I hope that you have a great weekend!!

I posted a Flashback Friday blog post over at my other blog. If you are interested please click here to check it out.

Meatless Meal Options

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I would love to hear your feedback about yesterday's blog post. Was the meatless concept new to you? Have you ever gone meatless? What are some of your favorite meatless recipes?

Up until a week ago, I never thought that I would go meatless, because I had stereotyped those who go meatless. I thought that people who go meatless ate a lot of tofu. To my surprise I know a vegetarian who does not like tofu at all! You might be like I was, but please do not continue on with such negative attitude toward those who go meatless. Maybe you just have not found a way to go meatless that works for you and your lifestyle.

After I shared with you the meeting summary about going meatless, I thought that you might need some good ideas about how to go meatless! Here are some breakfast, lunch, dinner, and snack ideas to help you get started.

Breakfast
Hearty Oatmeal
Mix ¾ cup hot cooked oatmeal with 1 diced small apple and 1 Tbsp chopped pecans. PointsPlus values: 4

Tomato and Egg Scramble
Scramble 1 large egg in 1 tsp olive oil with ½ cup grape tomatoes and 2 tsp finely chopped fresh herbs. PointsPlus values: 3. Toast ½ whole-grain English muffin; serve with 1 tsp jam. PointsPlus values: 2

Creamy Berry Parfait
Alternately layer ¾ cup each plain low-fat Greek yogurt and fresh blueberries and 2 Tbsp crushed bran flakes in a parfait glass. PointsPlus values: 4

Lunch
Italian Pita
Stuff 1 small pita with ½ cup drained and rinsed canned white beans, chopped plum tomatoes, 2 Tbsp red-wine or balsamic vinegar, and 1 Tbsp chopped fresh basil. PointsPlus values: 6

Soup and Spud
1 cup vegetable-lentil soup sprinkled with 10 slivered almonds. PointsPlus values: 4. 1 small baked sweet potato topped with chopped scallions. PointsPlus values: 2

Flatbread Salad
Toss ½ cup baby spinach, ¼ cup shredded carrot, and 1 tsp each feta, sunflower seeds, and low-fat vinaigrette together. Spread 1 (2-oz) piece toasted whole-grain flatbread with ½ cup fat-free pineapple cottage cheese and top with salad. PointsPlus values: 3

Dinner
Veggie Burrito
Sauté ½ cup each peppers, onions, and spinach plus 1 minced scallion in 1 tsp olive oil. Toss with 1 oz shredded part-skim mozzarella and 3 Tbsp fat-free salsa. Stuff into 1 medium whole-grain tortilla. PointsPlus values: 8

Meze Platter
Cut ½ large whole-wheat pita into triangles, spray with olive-oil cooking spray and toast. Serve with 2 Tbsp each store-bought hummus and baba ghanoush. PointsPlus values: 5. Drizzle 1 cup cherry tomatoes, halved, and ½ cup diced cucumber with 1 tsp olive oil. PointsPlus values: 1

Hoisin Tofu Stir-Fry
Stir-fry 3 oz low-fat tofu, diced, in 1 tsp vegetable oil for 3 minutes. Add ½ cup each sliced mushrooms and grated carrots; stir-fry 3 minutes. Stir in 2 Tbsp hoisin sauce and then toss with ½ cup cooked quinoa. PointsPlus values: 7

Snacks and Meal add-ons
* 1 container nonfat plain Greek yogurt with fresh berries and a drizzle of honey PointsPlus values: 2
* Banana smoothie (blend ¾ cup fat-free milk, ¼ cup fat-free yogurt, ½ banana) PointsPlus values: 3
* 1 pear, halved; spread with a wedge of Camembert cheese PointsPlus values: 3
* 2 stalks celery spread with 1 Tbsp peanut butter PointsPlus values: 3
* 5 whole-grain crackers with 1 Tbsp hummus PointsPlus values: 3
* 3 cup air-popped popcorn PointsPlus values: 2
* 1 cup sliced pineapple PointsPlus values: 0
* 1 large apple PointsPlus values: 0
* 1 cup sliced red bell peppers PointsPlus values: 0
* 1 small orange PointsPlus values: 0

I do not know about you, but some of these ideas sound really good!! I think I will try going meatless at least once this week. I think going meatless is a great way to shake up my normal routine and force me to try new things.

Go Meatless

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I was really nervous to lead this past week's Weight Watchers meeting after I had learned that the topic was "going meatless". I am a carnivore with meat at almost every meal that I make and serve in my home. Mentally it is hard for me to see a meatless meal a satisfying main course. I would love to serve some of these dishes as sides, but I would not serve them by themselves.

As I planned and lead my meeting, I actually began to get really excited about all of the different meatless options that are out there! Not to mention meat is very expensive and going meatless a few times a week could save us some money in the long run.

If you are like me and you like your meat, please keep an open mind as you read the meeting summary from August 20, 2011.

You must know that getting your veggies is a must for good health, but consider this: Upping your produce intake may get you a little closer to your weight loss goals too.

Studies suggest that replacing animal fats with veggies (as well as healthy proteins like beans and nuts) may help you shed more pounds by reducing your calorie intake. Sure, veggies pack feel-full fiber, but those who rely on a veggie-rich diet tend to eat less fat and fewer calories than their carnivorous counterparts. In fact, studies suggest the estimated 5 million Americans who eat plant-based diets weigh around 15 percent less than meat eaters.

How should I get my protein?
Going veg doesn’t have to mean losing out on filling protein — non-meat proteins have plenty. Plus, they tend to be cheaper, lower in calories, and higher in feel-full fiber. Below are some options to help you meet the recommended daily allowance of protein (46g a day for women; 56g for men).

Dairy With more than 8g of protein in every cup, skim milk is a great pick; in fact, it has slightly more protein than whole milk. Low-fat and nonfat cheeses are also protein-rich, with between 4g to 6g per ounce. When it comes to yogurt, go Greek since it contains nearly twice the protein of nonfat plain (2.5g per ounce versus 1.5g).

Beans Some of the most concentrated sources of proteins come from beans. Soybeans have an impressive 29g per cup, while others (lentils, black, garbanzos, etc.) pack 14g to 17g per cup. To use, toss them into salads or soups or blend them into dips.

Nuts Although nuts average between 4g and 6g of protein per ounce, dieters beware: It’s often tough to stop at just one serving, and nuts tend to be high in calories. To stay in check, eat nuts you have to shell—like pistachios, since shelling 40 (3 PointsPlus™ values' worth) takes time and may force you to eat more mindfully.

Whole grains Yes, you can get some protein in the form of a carb. Just make sure the label says “100 percent whole grain” — “whole wheat” or “wheat” alone won’t cut it. Other nutritious protein-rich grains include the couscous cousin quinoa, which at 24g per cup has as much protein as four eggs.

Eggs Many vegetarians do eat eggs, which pack 6g of protein and just 5g of fat. Also, there’s good news on the cholesterol front: Recent studies show that eating an egg a day may not increase the risk of heart disease and stroke among healthy adults, as previously thought. So allow yourself one egg a day. If that doesn’t satisfy you, supplement it with extra egg whites, which are lower in fat and cholesterol than the yolks.

Tofu Soy is a protein powerhouse, with 8g per 3.5-oz. serving of tofu. Although there’s been controversy about the use of soy, particularly for breast cancer survivors or those at risk for breast cancer, the new thinking indicates that eating a small amount (about a ½ cup of tofu or edamame) daily may actually lower your breast cancer risk. Not crazy about tofu’s spongy texture? Try tempeh, which offers a similar protein punch with a meatier consistency.

Meatless meals Ready to boost your fruit and veggie intake without sacrificing taste or nutrients? Check out our suggestions below for three days of breakfasts, lunches, and dinners.

If you want some other great vegetarian recipes check out Meatless Monday.

Fruit

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Happy Friday!!

How was your week!? I have been so busy with work this week that I have not been able to focus on anything else! Hopefully, things at work will die down soon so that I feel like a real person again.

During my Weight Watchers meetings and Getting Started Sessions I get a lot of questions about the zero PointsPlus value on all fresh fruit. I thought that you might have some of the same questions so; here is the most recent information from Weight Watchers on fruit.

When do I have to count my fruit? What if I juice it? Blend it? Mash it? Bake it? Shake it?

If you put a banana in a blender, you still have a banana. But what a minute ago looked like a substantive snack, now looks like a tiny shot. So you might be tempted to add another banana and maybe even some raspberries, a few grapes, that leftover papaya from two days ago and a kiwi, just to fill your glass.

Juices bypass the body's hunger detectors. Smoothies seem to sit someplace in the middle—more filling than a juice, but easier to consume than plain fruit. If you sat down and drank the smoothie we just described, you've just slurped back 5 or 6 servings of fruit in one sitting.

Should you count it as zero? Its your choice—how exact do you want to be?. You can count it as zero using the Simple Recipe Math described on page 42 of the Getting Started Book (GSB). But if you are drinking a lot of smoothies and you aren't seeing the results you were expecting at the scale, we recommend you put those fruits into the Recipe Builder on eTools and start counting and tracking the PointsPlus values.

When you juice any fruits (ie removing the pulp and feeding through a juicer) no matter if you do it at home, in the car or on the beach, you no longer have fruit; you have juice and you must count the PointsPlus values. Same is true if you dehydrate the fruits, because you have removed the fiber/water that made fruit such a nice low-energy density treat.

What if you bake the fruit? Boil it? Microwave it? As long as you don't add any ingredients with PointsPlus values, you still have a zero PointsPlus treat. Count it as zero.

As with everything on this program, LET YOUR WEIGHT LOSS BE YOUR GUIDE. (Think of Obi Wan Kenobi "Use the Force Luke")

I hope this helped! Have a great weekend!!