Marilu Henner's Blog, page 140

HOT FOR THE HOLIDAYS

Join us in the members area on Monday November 14th for our annual Hot for the Holidays class.  Coach Jan will be leading this popular favorite.  The same knowledge that she brings to her Viva la Vegan class and to our cooking and recipe forum will be evident here. 

Whether you celebrate big, cozy, or not at all, we're all facing the same office parties, endless cookie platters, increased traffic, long lines, family and social obligations. 

Learn how to sail through without compromising your health or your good humour.   Log on and enjoy some holiday planning with friends.

Enrollment in this class is automatic and included in your membership!

SMILE

Your smile is your calling card.  A healthy lifestyle includes good oral hygiene and your smile is indicative of that.  This IS the TOTAL Health Makeover!   Start with a healthy diet and avoid refined sugars.  Check out some of these other tips for a happy healthy mouth.

- Visit your dentist regularly.

- Floss, and brush at least twice daily. 

- Replace your toothbrush each month. (We love Oral B and Crest Pro  HealthPaste…a winning combination!)

- Drink water between sips of wine.  This is good for your health and also for your teeth.  Even white wine can be harmful due to the high acidity.

- Apply the above principle to coffee, tea and other foods and beverages with staining properties.

- Crunch it up.  Snack on raw fruits and veggies.  Good for your health, good for your weight, and a the fiber is a natural scrub for your teeth.

Diabetes Awareness

November has been designated as Diabetes Awareness Month.  Given the current statistics there's a very good chance that you or someone you know is affected.  It is estimated that 25.8 million children and adults in the U.S. are diabetic.  That's 8.3% of the population.  These individuals are at increased risk for high blood pressure, heart disease and stroke, kidney disease, blindness, nervous system disease and amputation.

But there's good news to add.  Individuals can take control of their own health and manage their diabetes care, often through diet and exercise.  We're not suggesting that you refuse insulin if your doctor determines that medication is the right course for you.  What we're saying is that a proper diet and lifestyle, and awareness of your blood glucose levels, can help prevent the onset of diabetes and in those already diagnosed, can make management easier and more effective.

The Physicians Committe for Responsible Medicine recently conducted a study on the effects of a vegan diet on diabetes control.  Read the details of that study here.  http://abcnews.go.com/Health/Diabetes/wireStory?id=2244647   This is information that will help you in your next discussion with your doctor.

Be aware of your risk and know what you can do to take control of your health.

Baked Apples

Here's a simple recipe that everyone in the family can enjoy.  It's a great dessert or a treat on a chilly fall day.  You can make it for breakfast too if you want to give yourself a special treat.

4 apples

1/4 cup raisins

1/4 teaspoon ground cinnamon

4 teaspoons Earth Balance margarine or 4 teaspoons apple cider

Preheat the oven to 350 F.

Cut the stem ot of each apple in a cone shape so that it can be replaced.  Core the apple, making sure not to go through the bottom.  Fill each apple with raisins, sprinkle with cinnamon, and top with a pat of margarine or sprinkle with apple cider.  Replace the top of each each apple and wrap in aluminum foil.  Bake for 45 to 50 minutes, or until the apples are tender.  Serve warm.

Celebrate Your Victory

"Life is a positive-sum game. Everyone from the gold medallist to the last finisher can rejoice in a personal victory." – George Sheehan

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Everyone has a victory they can celebrate.  List at least five today!  Post them on the boards to encourage others.  And you don't have to stop at five.

 

Power Dining

If your plans for the weekend include dining out keep this tip in mind; when it comes to making choices, no matter what the restaurant, you're in the power seat!

Follow these tips for full fun, with no compromises.

- Eat something before you go.  Even if you're certain you can navigate the menu, having a little something before you head out will keep you from mindlessly nibbling on the bread, the chips, the appetizer for the table.

- Avoid appetizer samplers.  Research at the University of Pennsylvania has shown that when people order a sampler they consume 10% more calories than they do when ordering a single item. 

- Close the menu.  This is the "out of sight, out of mind" principle.  If you're not looking at the pictures and the descriptions you're less likely to be seduced away from your original plan.  If you lay out your guidelines in a polite way almost any establishment can accomodate your requests.  After all, this is what they do…feed people.  You're not going to be their first customer with a special request. 

- Beware the broccoli.  Yes the broccoli.  Many restaurants will pair a side of steamed broccoli with a buttery, cheese laden entree.  The broccoli is a good choice but it's not a "get out of jail free" card.  Be discerning about the pairings.

- Avoid anything with words like "indulgence" or "death by chocolate" in the name.  These are aimed at your weekend mindset. " Tough week?  Indulge a little.  You deserve it."  We've all felt that way but think about the great start you can have on Monday if you take good care of yourself all weekend. 

Bottom line for a great night out….Leave your inner brat at home!

Our Coaches Walk the Walk…Meet Kathy and Amy

We are fortunate to work with the very best coaches here at Marilu.com.  Not only do our coaches give of themselves in running classes, and providing our members and guests with ongoing support 365 days a year, but they walk the walk.  They're able to impart valuable advice because they live with healthy intentions themselves. 

This past August Kathy and Amy, one of our fabulous mother/daughter coaching teams,  ran The Big Wild Life Half Marathon in Anchorage. 

Kathy has been running for 25 years, but this was Amy's first big race so join us in congratulating her and encouraging her for their next big event;  The Disneyworld Marathon in Janurary 2012!

Kathy and her husband Jay divide their time between their home in Alaska and their beautiful B & B (Ho'oilo House) on Maui,  where Amy lives with her family.

While together on Maui Kathy and Amy run together, take yoga classes, golf and get out on their paddle boards. 

Here they are at the end of The Big Wild Life Marathon in August ! 

Add a twist

We all have habits and patterns that we fall into automatically.  Rethinking these actions is healthy on many levels.  Research has shown that changes in routine can help improve memory and cognitive function,  and when applied to eating and exercise habits can improve your physical health as well.

Why not give lunches a twist?  Ditch the ham and cheese and skip that run to the corner store for a wrap.  You can make something more interesting and delicious by changing out a few ingredients.  Just be sure to label your lunch if you want it to still be waiting in the kitchen when you're ready to eat!

- Make the outside tasty.  Choose a good quality whole grain bread, or a gluten free version if you need to.  Think about making your own bread.  Try naan bread, pita bread, or nori sheets for extra nutrition.

- Spread the goodness.  If you're in a mayonnaise rut you can try Veganaise or Nayonnaise for a healthy change.  Or mix it with a little mustard or horseradish for extra flavor.  Try hummus instead of mayo.  It comes in many flavors and adds dimension to anything you're having.

- Let the supporting players take the lead role.  If you use vegetables to dress up the meat why not give them a chance to shine on their own?  Try tomatoes with avocadoes, cucumbers and sprouts.  There won't be room for much else, but there won't be much need either.

- Go green in a whole new way.  Leave off the iceberg lettuce and try watercress which is nutrient dense, or arugula for a little kick.  Red leaf lettuce is delicious and pairs well with roasted peppers and portabellos.

-Get Fancy.  There's nothing wrong with having finger sandwiches at your desk.  It will keep the fires stoked if you're working those mini meals.  And having something that's easier to divide into smaller meals will  keep you satiated all day.  Pinkies up!

Join in the discussion.  Post on the boards and tell us about your sandwich creations.  Pictures are a plus !

100 Year Old Marathon Runner

There are any number of articles out there about Fauja Singh who finished the Toronto Waterfront Marathon earlier this month.  Even though he finished last and came in six hours behind the winner Mr. Singh is the clear winner here, being healthy and active at 100 years of age.  More than that….we're winners in this as well when he credits his healthy lifestyle, eating a plant based diet and exercising regularly. 

There are more extensive articles but we think you'll enjoy this one succint piece, if for no other reason that the wonderful line, "He just enjoyed the run."

http://www.radaronline.com/exclusives/2011/10/100-year-old-

The New Normal

We talk a lot about finding your "new normal" in relation to building a healthier lifestyle.  This article suggests that this is more important than ever, as some people have a very unhealthy view of what's considered normal in weight and health these days.  It's well worth your time to read this.  Could you, or someone you care about, be falling victim to this mindset?

http://www.foxnews.com/health/2011/09/12/overweight-is-new-normal-weight/