Halloween health tips

Halloween health tips for adults
Even adults can get too caught up in this season of sugary treats.

By Dr. Joey SHulman

Diet File


Halloween health tips for adults
Even adults can get too caught up in this season of sugary treats.

By Dr. Joey SHulman





Let's be honest shall we? It's not just the kids who go a little sugar crazy over the Halloween season, and even days and weeks thereafter -- it's the adults too! It happens to the best of us. Following a yearly Halloween excursion, your little ones come home with a bucket full of mini candy bars to nosh on, or even worse, you have five cases of leftover treats you didn't give away. Without even realizing it, you slowly eat more candy, chocolate and other sugary treats just because they are lurking in your cupboards.




Unfortunately, most of the Halloween goodies given out as treats or found at parties are loaded with an abundant amount of white sugar. This is no surprise since white sugar is added to a myriad of products as a cheap filler to improve taste. In fact, it is estimated that the average North American consumes two to three pounds of sugar per week in products such as cereals, cookies, yogurts and even ketchup! As you can imagine, during the days around Halloween, the amount of consumed white refined sugar skyrockets.

What is the problem with a little white sugar? In addition to contributing to weight gain, white sugar can create a number of health problems in the body that include:

• Suppression of immune system function• Fluctuation of energy levels• Making the body more acidic• Hyperactivity and impulse behaviour • Raised insulin levels• Can elevate bad cholesterol (LDL) levels and lower good cholesterol (HDL) levels•

Can contribute to diabetes and heart diseaseBy no means am I suggesting that you be "that house" on Halloween and eliminate all the holiday fun. When I was a child growing up, my dear father was a dentist and gave out toothbrushes for Halloween! Talk about a humiliating experience for a child. However, there is a balance and a degree of moderation that can be exercised to make Halloween a healthier time for both parents and tots.

• Get rid of over 50 per cent of the food your child has collected and/or leftover goodies that were not given away. Donate it or throw it out. Having it in the house is too much of a temptation for all ages.

• Replace chocolate bars -- featuring trans fatty acids and too much sugar -- with small cut up squares of dark chocolate that are heart healthy and rich in antioxidants. Keep small bite sizes in the freezer and grab when you are craving a sweet treat.

• Exercise portion control. Many chocolate bars come in "thin" sizes with half the calories.

• Substitute in foods with healthier, naturally occurring sugars such as fruits and fruit juice. Over the fall and winter months, baked apples with cinnamon and sprinkled chocolate is a perfect treat to satiate any sweet tooth.

Take home point:Remember, it is best to allow yourself to indulge from time to time. Practice the 80-20 rule of eating. In other words, eat healthy 80 per cent of the time and allow yourself to fall off the health wagon and indulge 20 per cent of the time. By doing so, you will avoid temptation and feelings of deprivation that can lead to future food binges. In addition, become a label reader and replace white sugary products with foods that contain naturally occurring sugars. Watch out for products whose first or second ingredient is glucose, high fructose corn syrup or sugar.Happy Halloween!

Ucoming News!!

- Just a note I am away in Toronto Nov 1 - till 8th!

-Nov 13th – BODY TRANSFORMATION program that I am offering at world gym, please email me for more info: nutritionfirstinc@hotmail.com

-Nov 13th – introducing Spinning Interval workouts – at World Gym, for more info please email me: nutritionfirstinc@hotmail.com

-Nov 18th – Competitive Bootcamp session

Sorry for the Delays - just finishing details on my New Website - crossing the fingers hoping this coming week - keeping checking back - www.marthalombardo.com

Have a great Week!!

thanks

Martha Lombardo-Grant

Shaping your mind, body and attitude!

Shaping your mind, body and attitude!

Coming soon - this week my new and improved website - keep checking back to www.marthalombardo.com

Plus new online services and incentive deals that I will be offering. For more information feel free to email me: nutritionfirstinc@hotmail.com

Martha’s devotion to helping others has inspired her to create her new online program; as well her one on one personal training.

As an active member, you will reap the rewards of her endless knowledge of fitness and her secrets for weight loss. Martha will empower you with online support or as well one on one support, unique weight-loss success plan, and motivation to keep your body moving!
This is your opportunity to weight loss solution to weight loss. Change your life by following Martha’s key elements to body transformation approach to success: self - improvement, smart nutrition, and training your body.

Action Plan
The Fitness plan will be based on your body type, goals and fit to your needs and demands.
You will get step by step customize weight loss plan, and complete training and cardio plan for you.

Exclusive Kit:
• Weight Tracker• count calories tracker• Journal log• Cardio plan• Eating plan • Recipes • Training program• Online message board – support• Food guide• Martha – motivation Tips And More!

Oct 27th – Early Bird Bootcamp – Halloween dresses up!
Oct 27th – Noon Weight Loss Solution Support Group session
Oct 27th – 6am Competitive training session
Oct 28th – Competitive Bootcamp session is cancel for this month
Nov 1st – till 8th I am away in Toronto
Nov MONTH – look for our new health and fitness editorial Issue that will take place monthly with the Calgary Sun. Active team is Krama and myself!!! We will keep you posted.
Nov 13th – BODY TRANSFORMATION program that I am offering at world gym, please email me for more info: nutritionfirstinc@hotmail.com
Nov 13th – introducing Spinning Interval workouts – at World Gym, for more info please email me: nutritionfirstinc@hotmail.com
Nov 18th – Competitive Bootcamp session

Thanks

Martha Lombardo

Is Motivation and How to Strengthen It

Is Motivation and How to Strengthen It

By Remez Sasson
Motivation is the inner power or energy that pushes one toward performing a certain action. Motivation has much to do with desire and ambition, and if they are absent, motivation is absent too.
Often, a person has the desire and ambition to get something done or achieve a certain goal, but lacks the push, the initiative and the willingness to take action. This shows a lack of motivation and inner drive.
Motivation strengthens the ambition, increases initiative and gives direction, courage energy and the persistence to follow one's goals. A motivated person takes action to achieve his/her goals.
Motivation is usually strong, when one has a vision, a clear mental image of a certain situation or achievement, and also a strong desire to materialize it. In this case motivation pushes one forward, toward taking action and making the vision a reality.
Motivation can be applied to every action and goal. It could be motivation to study a foreign language, to get good grades at school, bake a cake, write a poem, take a walk everyday or make more money, get a better job, buy a new house, own a business or become a writer, a phiscian or a lawyer. Motivation is present whenever there is a clear vision, precise knowledge of what one wants to do, a strong desire and faith in one's abilities.
Actually, motivation is one of the most important keys to success. Lack of motivation either does not bring results or brings only mediocre results, whereas motivation brings faster, better and bigger results. Compare a student who lacks motivation and who hardly studies, and a student who is highly motivated and devotes many hour for studying. They will get absolutely different grades.
Lack of motivation shows lack of enthusiasm, zest, and ambition, whereas the possession of motivation makes one full of life, and willng to do whatever it takes to achieve what one sets out to do. A motivated person is a happier person, who sees the positive end result in his/her mind.
What can you do to enhance your motivation and awaken the power that will push you toward accomplishing your dreams, small and big? Here are a few suggestions:
1. Set a goal. If you have a major goal, it would be a good idea if you split it into several minor goals, each leading to your major goal. In this way, you will find it easier to motivate yourself, as you will not feel overwhelmed, and the goal would seem more feasible and easier to accomplish.
2. Understand that finishing what you start is important. Hammer into your mind that whatever you start you have to finish. Develop the habit of going to the finish line.
3. Socialize with others of similar interest. Motivation and positive attitudes are contagious. Associate with motivated people, who share your interests.
4. Never procrastinate anything. Procrastination leads to laziness, and laziness leads to lack of motivation.
5. Persistence, patience and not giving up in spite of failure strengthen the motivation to succeed.
6. Read about the subjects of your interest. This will keep your enthusiasm and ambition alive.
7. Constantly affirm to yourself that you can and will succeed.
8. Look at photos of what you want to do, get or achieve.
9. Visualize your goals with happiness and joy.
Remember, if a certain goal is really important, you need motivation to keep you going.

______________________________________

My Friend have found this online video of me winning and breaking the record for the most fitness curls 115 reps!

This Competition took place back in 1998 – (invite competition). I was the only Canadian Invite at the Strong women competition in New York City. It was a great show. I broke the records for the fitness curls 115 reps. the bar was half of your body weight.

This show was personally rewarding for me - if you put your mind to it - anything is possible:

check it out- http://www.youtube.com/watch?v=787bwnyQthM fitness curls

Ladies - if you are fighting for time - need a lower body quick workout - her are some great video clips and ideas for your short - workouts- enjoy!

http://www.youtube.com/watch?v=fqjodNk2e8Q Women – Lunges

http://www.youtube.com/watch?v=eTGzbVy3Xns One Legged Squat

http://www.youtube.com/watch?v=TpJVapwksIg Fitness Swiss Ball Lower Body Preview

Thanks
Martha

Happy Thanksgiving - Everyone - Time to Relfect and to Stay Motivated!

Stay Motivated - Tips:

1. Pace yourselfIt took a long time to gain your weight, and unfortunately it will take time for it to come off. Be patient, follow your program and take your weight loss goals in small increments, like maybe by fives.

2. Reward yourselfEach week reward yourself with something you really enjoy.

3. Keep slip-ups in perspectiveOne slip does not mean that we have "blown our diet." It just means that in our overall lifestyle, we had a little blip, and now we have to move on! We have to remember: We are making these changes in our lifestyles because we want to be healthier and live longer. We are doing this for ourselves. When we slip, we only have ourselves to answer to and we must look at ourselves in the mirror and say "Okay, I like me, and we are going to work on this!"

4. Don't give up when you have setbacks. If you pig out at McDonald's, eat the whole box of donuts, or "forget" to exercise for a week, don't lose hope. Tomorrow is another day.

5. Change your eating routinesEat mini-meals. Smaller more frequent meals can prevent you from getting ravenously hungry and overeating.

6. Remember the good timesThe thing that has worked best for me is remembering how good I feel when I accomplish a walk or 30 minutes on the stair master.

7. Use a mantra that inspires you.You WILL love your new self, because now YOU ARE IN CONTROL of your situation, it is NOT controlling you!

8. That little voice inside of you needs to be noticed and nurtured. And the best way of making that voice heard and heeded is by keeping a journal. Keeping an honest, private account of thoughts, feelings, emotions and dreams allows a stronger sense of self to emerge. Keeping a journal contributes to your physical health in addition to being an emotional outlet.

9. Don't feel guiltyWhatever you do, don't DWELL on a good intention that you don't carry out -- you'll just build guilt.

10. Find a buddyIt does help to have someone to talk to and to help you through those times when you are thinking of splurging.

Your Trainer

Martha Lombardo -Grant

Coming Events - and Programs!!

Wed Oct 11th - 4x total body bootcamp workouts - for more info email: nutritionfirstinc@hotmail.com

Oct 13th - 6am off season competitive training workout - for more info email: nutritionfirstinc@hotmail.com

Oct 13th - noon session Weight Loss Solution group support - for more info eamil me!

I am offering a 6 weeks weight Loss Solution Success Program - for more info please email me ASAP - limited spot for 15 people! email me: nutritionfirstinc@hotmail.com