There are no rules, just recommendations. And, it's 'ok' to break the recommendations (rules).

So, I met with an individual a few days ago. She had emailed me specifically to discuss some things regarding her current workout program. As I've learned over the years, these discussions typically evolve into a little more than just talking about 'working' out, and this one took the same course.

She shared a little about her personal health history, which was very helpful, and included a history about her workout experiences and what she'd been doing up to this point. We discussed some of her past successes, as well as, some of the challenges she'd faced, what she'd done to overcome those challenges, and which ones still lingered on. We summarized the general components of her overall 'health plan' which I find to always be helpful as it ties the bigger picture together with the smaller elements of more individualized, creative health aspects. And what I learned about her fitness component was that she'd been working out in an all-women's club for quite some time.

We continued to chat and talked a little more about what her current workout program consisted of and the advice she'd been following for quite some time. It became apparent that her fundamental thinking needed to be tweaked a bit. She'd been following the 'recommendations, guidelines, and advice' from professionals at her club and it was becoming apparent that this was precisely what was burdening her and actually bringing added stress to her routine. In her case, as is quite common, the recommendations given to her had become 'rules' in her mind and in turn, were actually complicating the process for her and leaving her feeling like her success was strictly tied to her ability to follow the 'rules' placed before her.

Experience has shown me that there's a segment of the workout population that demand rules, guidelines, steps, a very exact plan. They need/want to be told exactly what they need to do. Don't want to have to think about it on there own at all. "Tell me what I need to do and I'll do it". Generally, these individuals have the fortitude to take what's given to them and make it happen for themselves and are able to successfully self-motivate or they lose steam after a short period of time and drop it altogether.

The fitness industry has done an effective job of catering to these folks. In part, because 'rules and guidelines' show legitimacy. And, lots of money can be made from those wiling to pay for 'guidance by the rules' who don't have the self-discipline to 'go it alone'. And, because the overall health of Americans has seen such a rapid decline over the years, guidelines and recommendations have been put in place in an effort to educate and slow this decline. However, as was the case with this individual, there are also those who take these guidelines quite literally and eventually find themselves on the verge of exercise meltdown as they begin feeling overwhelmed by the demands of following 'the rules'. In most cases, time, boredom and a sense of hopelessness contribute to the meltdown. But, it's the pressure of feeling like if you don't do this much or that much, for this long or that long, or this way or that way, you perhaps shouldn't be doing it at all. And before you know it, you find yourself not doing anything at all. And, that's exactly how this individual felt.

We had a good chat. My message to her was to toss the 'rules', err recommendations out the window, forget about them. I gave her permission to find a routine that worked especially for her and we set in motion a plan that fit her schedule, her lifestyle, and ultimately met her personal health concerns. The sense of relief that I could see on her face was priceless. I could tell it felt very different for her and I actually had to bring an end to the conversation a number of times. She was soaking it all up. It made sense to her and it was very cool to see.

Oprah's Recent Weight Confession a Familiar One.

I'm not an Oprah follower. I don't keep up on what Oprah does or doesn't do. I know many do. She's got a tremendous following. I will say, Oprah has done some serious good in this life. She's done some wonderful things in the lives of others. And, I believe she's delivered some stories and messages that others weren't brave enough to, messages that needed to be told and heard. For this, I respect her. Oprah has also been very candid about certain things in her own life. Have there been agendas attached to these revelations? Sure. But, I also believe that these confessions are just a part of who Oprah is.

Recently, I came across one such confession and felt compelled to offer some of my own insights. I don't profess to be an expert in weight loss or weight management but having spent most of my career in personal health I have gained some insights into these two very complex areas. I've developed a deep appreciation and respect for those who've embarked on this journey themselves or are contemplating a walk down this path. It's a journey. A journey that requires serious deliberation, planning, recognition of unexpected barriers that lay ahead, and an open mind to unknowns and deviations that will be required...much like an adventurer preparing for an expedition. Most importantly, I believe, a clear understanding and sense of purpose.

Oprah's experiences with personal weight fluctuations are not unlike millions and millions of others around this planet. What does make Oprah's experience a tad more unique is the very false impression that her wealth and personal resources should enable her to find success easier than most. And, really, it's not that unrealistic to think that this combination should allow for a greater possibility of success. If you've got billions of dollars, access to personal chefs, trainers, physicians and a host of other health professionals, how is it possible that Oprah couldn't find 'success' with her weight management goals? Or, to be more specific, that she could only find 'success' for a short period of time? It's very possible. More possible than you'd think. And, Oprah was setting herself up for this dramatic change years ago.

I've got many questions for Oprah and would love an hour question and answer session with her. I know a lot would be learned. Oprah, if you're reading, I do have one question regarding your recent confession. Why now? What's different now compared to a few months ago or even a year ago?

Each one of us no doubt has struggled at some point in our lives with fleeting success as it relates to weight issues, cardiovascular health and endurance, addictive habits, personal life and career fulfillment and a host of other overall health gages. And for the most part, we know that fundamental steps coupled with the correct mindset and carefully structured framework is our best chance for lasting change. I believe Oprah understands this and I believe she probably also understands what changed to bring about her current situation.

Success, be it through weight-loss, addictive behavior change, wealth accumulation, family and personal relationships, finds each one of us at different times and in different ways. And while finding this success most certainly requires work, investment, and perseverance...the work, investment, and maintenance of said found success is where the difference is really discovered.

I always look forward to the seasons changing.

I have my own seasonal ritual. I guess you could dub it 'seasonal cleaning' but it's not the seasonal cleaning you might think it is. A few years ago I started seeing an acupuncturist for my back issues. I'd been to a variety of health professionals....doctors, physical therapists, chiropractors, massage therapists...you name it. And while, yes, I did get some relief for a period of time, it wasn't working for me longer term. And, what I hadn't realized was the extent of the inflammation that was present in my back that desperately needed to be dealt with before the healing process could take place. Circulation was poor, energy pathways impaired, thus muscles were tight and hence, movement restricted. Acupuncture has been a key player in maintaining these specific areas and in my own health maintenance overall. Today I had an appointment and I laughed as I walked in thinking of the first time I asked my acupuncturist how often I should schedule with her. Her reply, "When the seasons change." Needless to say, it wasn't the reply I was expecting but you know what? She's exactly right. I've been on a 'once every 3 months' schedule with her and I can say it's pretty much right in line with when my body feels like it needs the cleansing. Wild stuff.

Today I told her not only do I look forward to my appointments with her from a pain relief standpoint but I look as forward to the time with her from a conversation standpoint. She's a very wise, grounded, optimistic, and motivating individual and I always feel like I walk out of her office with a renewed appreciation for what I'm trying to achieve in life and what's possible.

Today's conversation revolved around what the Chinese dub as '3 Elements of Success':

1] Your own abilities and how you choose to use them. How you choose to improve the 'self'. (This you can control, have influence over.)

2] Where you choose to be/place yourself. Who you choose to be with. (This you can control, have influence over.)

3] Timing. (In the bigger scheme) (You can't control this, nobody can. Much of this has to do with luck. You can certainly try to position yourself in the best way possible so that things align in a positive way when the timing is 'right' but you have no control over timing itself.)

Already looking forward to my next scheduled appointment, March 20th.....the first day of spring. I know I'll leave both mentally and physically cleansed.

Top 10 Goals for Better Health in 2009.

[1] Establish a journaling habit that works best for you. Either handwritten or electronically. This is key! I've had so many clients tell me how important this has been for them and the difference it's made. It's little-used by most but highly effective!

[2] Be nicer to yourself. Give yourself a break.

[3] Recognize that healthy movement comes in many forms, not just on a treadmill, bike, or stair machine. How creative can you get?

[4] Experiment with how creating a more organized, healthier home environment impacts your overall mental and physical well-being.

[5] Find time for calm. (through stillness, meditation, or yoga)

[6] Re-discover a hobby you've let go of. Find a new one.

[7] Look into 'free' or low-cost community education courses that might be of interest or benefit to you from a healthier-living standpoint.

[8] Engage in online social networking for re-connecting with friends and family you've been out of touch with for awhile. You'll be surprised at how easy it is to get started and how much fun it can be.

[9] Put aside a little money for your children or nieces and nephews. They don't need more 'stuff'. However, a little money now will go a long way later (yes, even in today's economy).

[10] Hit the road. That's right, make a point of getting 'out of Dodge' sometime this year. You don't have to go on an expensive vacation, just get out of town. Roadtrip therapy can be some of the best kind.

Spreading happiness through social networking can slow the aging process!

Ok, I don't have any definitive proof that it actually slows the aging process but can't we have some fun making the assumption? A friend of mine sent over this article and I had to share it, I love this stuff..Being in the health and wellness field, this stuff really intrigues me. Especially since I'm fairly new to the online social networking realm...You see, I've been resisting jumping on this train for months now because I believed it would be a royal time-sucker for me and I'd end up feeling nothing but exhaustion (from having to keep up with everyone) and panic (from worrying about having to keep up with everyone)..But I finally succumbed and jumped onboard a few weeks ago and I have to say, it's been a lot of fun. I've truly enjoyed finding friends I haven't seen or spoken to for years and catching up with their lives and families. I've also met a number of others through the socializing channels that I've enjoyed getting to know from a friendship and business networking standpoint..And now, all this...finding out that there's all this happiness being spread and I'm benefiting from it. It's fantastic. Come to think of it..I have felt much healthier the past few weeks. Screw Botox, I've found something much cheaper, pain-free, and a lot more fun.

Never too old. A 73 yr. old college basketball player an inspiration.

I came across this article today and it left me thinking, "Wow". What an inspiration for everyone out there who feels they don't have what it takes. Guess again. You do. This athlete became the oldest individual to play college basketball. And, he's a full-time student!

Remember, you're never too old to get started. Just take that first step and you might be amazed at what follows.

You live simpler. You live less stressed.

Health is found in many forms. True health is a compilation of what we choose to eat and drink. How we choose to move. How we find rest. But as equally key in this equation is the environment we live within and that which we surround ourselves with. It's an area of well-being often overlooked but one I believe deserves much more attention that it gets. It's understandable that we place emphasis on our genetics/family health history, the foods we eat or don't eat, the habits we may have as they relate to tobacco and alcohol consumption, our exercise tendencies, and the typical daily stressors we encounter as these are the focus areas our physicians and other health professionals emphasize and ask us to monitor, and rightly so. These all play critical roles in our overall health and hence, longevity.

But, what about those daily 'stressors'? Where does this stress come from? Does it originate from home or the workplace? And when I say 'from home', can we pinpoint the specific contributors? Perhaps from interactions with family members, finances, uncertainty about the future, responsibilities, the raising of children and young adults. All of these, areas we could spend hours discussing and looking for ways to improve upon and hone our approaches in. Areas that warrant their own individual time and effort in establishing goals and forward plans for, and in turn, finding success in.

However, for the purposes of this post, I'd like to focus on the actual 'home' itself and the factors that contribute to unnecessary, added stress. For years I've been acutely aware of the 'stuff' that can accumulate in life. And I've made a conscious effort to avoid being overwhelmed by this stuff. I've always had the neat-freak gene so I've just inherently kept stuff in check and have developed my own system of avoiding the 'collection' problem. With more stuff comes the opportunity for unnecessary accumulation, disorganization, a feeling of being overwhelmed and somewhat claustrophobic, frustration with not being able to find important items when necessary, and ultimately plain 'ol added stress.

Oftentimes, one doesn't even realize the impact this type of stess can have. It sort of goes unchecked, I refer to it as a type of 'stealth' stress as it comes in under the radar and isn't recognized as easily as other more traditional types of stress. And, typically, even if it is recognized, it's more easily pushed aside and avoided. But, eventually, it comes back and keeps coming back until it's finally dealt with to the tune of alot of time and effort.

When we look at taking steps to reduce general stress in our lives we look at things that aren't rocket science but rather simplistic things that are always the first to be forgotten or missed when our busy lives take over. But, the good news is that these steps are simple enough you can jump back onboard with a little effort and focus. And most often, it's not the steps that are hardest to maintain, it's getting started and getting started with a plan that can be maintained.

The following are steps I focus on with individuals as it pertains to initially getting stress under control:

1. Breathing-a return to the most basic thing we do but with an emphasis on the deep, diaphragmatic kind
2. Reduction of caffeine and alcohol-relax, I didn't say the elimination of, I said the reduction of....two very different things
3. An increase in water consumption-you've heard it over and over again, I know....you'd be surprised at the difference it can make
4. Saying 'no' on a regular basis-it's a tough one, but man, it's an amazing asset once you've gotten some practice in
5. R&R-no secret here
6. Getting back to who you are-oftentimes when we feel the stress level rising it can be attributed to the fact that we've lost touch to a certain extent with ourselves and when you've lost touch with yourself it can be difficult to understand why you feel the way you do

So what does the above have to do with 'home-stuff' stress? Plenty. When general stress continues to build and build and goes unchecked it begins to infiltrate other areas of your life. The proverbial 'snowball' effect kicks in and before you know it your living space starts to suffer and the power of 'abode overload' takes over.

When I coach individuals in creating a more ideal home environment we generally begin with recognizing and defining those things that are potentially adding to the overall stress level. Some things are easier to recognize than others and it's my role to help the individual discover some of those areas that may be impacting them in a negative way that might not be so easily recognizable. Once we've developed a clearer understanding of those areas we can formulate a plan forward for addressing them. Generally speaking, plans may focus on the recognition of those things most important in your life, taking inventory, the 'purging' of 'stuff' not needed, organization, simplification, re-design of a room or rooms, and the creation of a more inviting outdoor living space.

I'd like to touch on all of the above mentioned areas but we'll start with one for now and move to the others at a later time. I'm skipping the first two and moving to 'organization' since I did find a good read on this and it relates back to a few of the steps I listed earlier. Have a look and I'll continue with this topic very soon.

You and diet myths.

This is a topic that achieves plenty of airtime and it seems to come up every year right around holiday eating time. And why wouldn't it, it's when millions find themselves putting on the 'winter layer' and when gyms and clubs start salivating themselves. The holidays are right round the corner and with them, the fun, food, and.......more food. But, it's all 'ok'. Really. No, really. It can all be controlled with a little planning, a little 'take it easy on yourself', and a little more 'take it easy on yourself'. With the right approach, you can enjoy the holidays the way they were meant to be enjoyed, avoid padding 'Jacque the Personal Trainer's' wallet, and not even have to be concerned about 'The Truth Behind 10 Diet Myths'.

Feel free to drop a line, Element U can help you put together a 'Holiday Survival Plan'. And, yes, it can actually be alot of fun too.

A return to manners. A return to better health.

I just couldn't resist posting this after I read this article. You see, I believe it's all connected. Better manners equals enhanced happiness (for both those giving and receiving) which, I believe in turn, equates to improved health. In corporate-speak it's referred to as a win-win.

2008 physical activity guidelines for Americans.

Given the state of poor overall health that a high percentage of Americans are in, it should come as no surprise the government has been working overtime to develop a plan to address the issue before it becomes even more catastrophic. There's much to gain as a whole for our nation if less numbers of individuals continue to gain. Overall, there's been a major emphasis placed recently on educating the consumer on everything from simple movement ideas to the true caloric content of fast food to enhanced sleep remedies. All very critical to increased longevity with the likelihood of less negative health issues along the way. Take a look, there's some good, solid information to be found. If you've got further questions, and sometimes the information can be confusing, don't hesitate to contact Element U Personal Health Coaching or a health professional near you.

It's official. Lance Armstrong is back.

Lance announced today that he will compete in the 2009 Tour de France and will ride for previous team director Johan Bruyneel with Team Astana. This could definitely make for some interesting dynamics down the road with past American teammate Levi Leipheimer on the squad, as well as, 2007 Tour winner Alberto Contador. We'll see how this unfolds, but I'm stoked to have him back..It's what American cycling needs and it's what The Tour needs. Lance is also hiring anti-doping expert Don Catlin who will run a program to regularly test Lance. For the entire story, click here.

Allez Lance.

Tour de Lance '09!

Sheer joy. I've had a smile on my face all day. America's cycling and cancer awareness icon is returning to ride. And not just ride, but ride in the 2009 Tour de France (and a few other events). I couldn't be happier. And, I don't think I just speak for myself when I say I've missed seeing him and his dominate performance each year in France's signature event. I've been geeked on cycling my entire life and to see LA again revitalize American cycling and continue his huge contributions in so many ways to cancer awareness is awesome. Yes, I've followed the Tours since his departure because for me that's what the month of July has always been about (other than it's my birth month.... barely) but it's not been the same. Not even close.

Thanks Lance. You've made my day and my year. Looking forward to seeing you, once again, in yellow and the French, once again, seeing red.

health tips of the week:

Ahhhh, Chocolate

Reaching for sugary candy when chocolate is what you truly crave can leave you feeling unsatisfied. In addition, it can also lead to excess calories. If chocolate is what you want, simply consider eating your favorites in smaller amounts.
Chocolate doesn't contain fewer calories than other sweet treats, but studies are showing that dark chocolate may actually have cardiovascular health benefits. It's rich in flavonoids, a group of antioxidants also found in red wine, fruits, vegetables and tea. The key, as is the case with all foods we enjoy, is moderation. It should only take a bite or two to satisfy your urge.

A Dash of Salt

Like to add salt to just about everything? You're not alone. More than three-quarters of our salt (sodium chloride) intake comes from processed foods such as frozen dinners, canned foods, and processed meats. Decreasing your sodium intake can help lower your blood pressure if you have hypertension and improve your overall health. The best way to cut down on sodium is to consume more foods in their natural form, such as fresh fruits and vegetables, and to limit fast foods. Aim for a maximum of 1500 - 2300 mg of sodium (2/3 to 1 teaspoon of salt) per day.

Multivitamins & Food

Are you one of millions of Americans that take a daily multivitamin? If so, many nutrition experts recommend taking it with a meal. Doing so can improve the absorption of some nutrients and may reduce stomach irritation. It's recommended to look for a multivitamin with the USP seal of approval. This voluntary standard ensures that the pill has been tested to dissolve properly and that it meets purity standards. Keep in mind, vitamin supplements are not a substitute for a healthy diet and as always, it's best to check with your doctor before taking any supplements.

A Healthy Cool Snack Idea - Banana Crunch Pops

Place a small banana on a popsicle stick, cover with non fat or low fat vanilla yogurt, roll in crisped rice cereal and place on waxed paper. Freeze overnight and enjoy a low fat, nutritious cool snack.

Your home and better health.

Most of us think of personal health in terms of a weigh scale, how we eat, how much exercise we get, how much stress we encounter, and how much quality sleep we’re able to achieve. But, another key element that I believe gets overlooked too often is our personal space at home. What exactly do I mean by this? Well, several things. We’re all unique in our personal style as it relates to the choices we’ve made in the type of home we live in, the size of our home, the location and what our home provides us as it relates to the other important and critical things in our life. With home health design we’re speaking specifically of those elements found within and outside of our dwelling that impact our personal health in ways that perhaps we’ve not thought of before. Believe it or not, the impact can be very real and can significantly enhance or hinder progress in other areas of a healthier-living ideal. Healthy design can entail many areas, from the arrangement of furnishings for better comfort and ease, to the removal of toxins and moisture, the concepts of simplification and organization, adding special places for exercise, rest & relaxation, the placement of plants, flowers and herbs; the unique use of color, light and sound and the creation of a stimulating and aesthetic outdoor environment all work together to enhance your personal health ideal. Design changes in and of themselves can offer alot of fun and reward as the possibilities become endless and the creative opportunities leverage one another.

My personal interest in home health design stems from a lifelong passion with design in all forms, specifically, architectural, interior, landscape and the relationship these elements have with personal health and well-being. Integrating these various concepts with my own personal space and where I've called home, I've become more acutely aware of how design style and certain elements play into my own personal happiness, stress-reduction, sense of calm and ease and even the impact on personal biometric values. In my travels to southeast Asia I've paid particular attention to the concept of integrating structure with the natural landscape, using natural elements to blend the interior and exterior living spaces. Much can be said for the way these individuals integrate living things with the proper light, elements of water, wood, color, and modern style. It's a style I'm drawn to for its incredibly calming and tranquil effects and highly 'natural' aesthetic appeal.

In professor Diane Harris-Cline's theory of the Greek Aesthetic and its relationship to the concept of 'Flow' (Psychologist Mihaly Csikszentmihalyi describes 'Flow' in his book, Flow: The Psychology of Optimal Experience, as the state or feeling of total immersion) she explains how the Greeks, who were very aware of color and sound, triggered 'flow' experiences from these two elements which, in turn, enhanced their levels of creativity to the point of producing works of art still held in high esteem today. It ultimately contributed to an environment where individuals were allowed to excel in many areas of human achievement. This fully supports the notion that those who've created environments that cater to creative tendencies (and yes, believe it or not, we all have an inner creative being) tend to have better or improved overall health. Even for those who suffer with minor health problems; longer, healthier lives are attained through environments that encourage self-expression and creativity.

Home Health Design is an area of health that will continue to get more attention as individuals are made more aware of the long-term health benefits and especially as baby boomers search for ways to enhance longevity at home and away from traditional assisted living facilities and retirement homes.

Stay tuned for further discussion around 'Home Health Aesthetic and Design' and please feel free to drop some thoughts or insights.

The realities. The difference.

At Element U Personal Health Coaching, the approach is different. Much different. Often times when individuals are feeling down about their physical condition they immediately turn to the gym or club. Why? Because that's what they've been trained to do. To look for the treadmill or stair machine to make things better. Hire a personal trainer. Why? Because they'll know what to do to 'fix' my problems. They'll hold me accountable. The reality is, in most cases, these 'quick fixes' don't work. We want them to work, but generally, they don't. Why? Because the 'fix' is temporary. We go to the gym for a few months, buy fancy workout gear to make us feel 'official', like we belong there. We buy expensive supplements that we're told will make a HUGE difference in our results, how we feel, how we'll recover, etc, etc.....We see the personal trainer 3 times per week because we're told we need to have that many sessions per week to see results. What it all amounts to is a lot of time and money spent for perhaps a little positive gain that lasts only a few months. Then, it's back to square one.

So, why does this sound familiar? Why do we get caught in this vicious cycle only to see virtually no change over the years in our physical and mental well-being? The answer is because the approach is all wrong and the underlying habits, rituals, and routines are not addressed first. The correct framework is not laid first and thus the structure (your mind and body) eventually starts to crumble again and then the process starts all over. Gyms and fitness clubs know this. Personal trainers know this. Supplement companies know this.

With health coaching the focus is placed on the 'framework', that which is going to make you strong both mentally and physically so the cycle ends and you see sustained, positive health gain without the constant reverting back to hold habits, rituals, and routines that don't promote positive health growth.

You wouldn't continue to invest your hard-earned money in investments that yielded only losses in the end. You'd re-evaluate, learn from the mistakes, make a plan for smarter investments, and leverage that knowledge for positive financial gain.

Make the same choice with your personal health. It can be done. Choose to lay the framework so you can reap the benefits for years to come.

For more information about how Element U can help you navigate the 'health process', please email elementuhealth@gmail.com.

You and success.

Define success. What is it? What does it look like? Do I have it? If I had it, would I know it? What does it feel like? Is there a price tag attached to it? What sort of APR (annual percentage rate) comes with it? If I had it would I be comfortable with it?

Success comes in many different forms and means different things to different people. How one person may perceive it isn't necessarily how another might. For some it's defined by the well-stocked bank account, for others by the drained accounts. Perhaps by how many credit cards one has in their purse or wallet or maybe by the one and only credit card in the purse or wallet. By the number of cars in the garage or having one car in the garage that's paid for. By the few hundred pairs of shoes in the enormous walk-in closet or the single pair of broken-in flip flops worn to the beach everyday. The ultimate investment portfolio or an enormous portfolio of photos of children growing up and treasured times shared. Keeping up with the Joneses or not knowing who the Joneses are.

I have my own ideas about success and how I measure it, but I'd like your thoughts on it, please fill me in.

Also, check out this article, it's a good one. A good reference piece that I'll go back to again and again for that often needed dose of positive thought.

You and your invest-fit portfolio. part II

If I told you I had an investment opportunity that was pretty much guaranteed you'd make a nice return on your $ invested over a 3-4 month period of time and I had info/data to back it up and you knew you could trust me and the worst case scenario was you wouldn't lose any $, would you do it?

Now, if I told you I had a plan (over that same 3-4 month period of time) that could drastically improve your health factors of better sleep, feeling better overall, your longevity and energy levels, lower your stress levels and enhance your personal happiness, would you do it?

Seriously, would you do it? Think about it.

If you're being totally honest, and you would choose scenario one, but not two, what's the difference? What would draw you to taking advantage of scenario one but have you still questioning whether or not you'd commit to scenario two? Think about it.

health tips of the week:

Healthy Snack Idea

Here's a quick and healthy snack idea: Place whole-wheat flour tortillas on a baking sheet and lightly sprinkle with cinnamon and sugar. Next, bake 5-7 minutes at 300 degrees or until slightly brown and crisp. Set aside. Finally, combine diced pineapple with fresh cilantro, lime juice, red onion, green chilies and chopped fresh tomato. This combo makes a tasty low-fat, nutrient-packed appetizer or snack.

Are You Getting Enough B Vitamins?

B vitamins, such as niacin and riboflavin, play an important role in exercise. They contribute to the production of energy that's necessary to make your muscles function. If your diet is rich in whole grains, beans, vegetables, fruits, and low-fat dairy you're probably getting enough B vitamins. One exception might be B-12, which is naturally found in foods coming from animals. Strict vegetarians may need to consider adding a B-12 supplement. And remember, always talk with your doctor before taking any vitamin supplement.

Inactivity May Cut Life Expectancy

According to a new study, an active lifestyle may slow the aging process. The study shows that adults who partake in regular physical activity are biologically younger than those who couch surf on a regular basis. National guidelines recommend just 30 minutes of moderate activity five days a week or 20 minutes of vigorous activity three times a week. If you're not ready to give these recommended amounts a try, no worries. Just start with some form of healthy movement, be it even for 10 minutes. The goal would be to link this movement with consecutive days and build upon it from there. It all adds up!

You and your invest-fit portfolio. part II

Diversify. Diversify. Diversify. Those three little words...the key to riding the 'highs' and 'lows' of your personal financial roller coaster. Financial advisors tout it as not putting all your eggs in one basket. With a volatile market it's your safety net.

So, what does this have to do with fitness? Lots.

I categorize exercise or 'healthy movement' (as I prefer to call it) into three different categories:

1. High Risk (these are the 'die hard' exercise fanatics, 'never-miss-a-day'ers, competitive marathoners, single-sport athletes)
- over-use injuries
- burnout
- boredom
- aches & pains later on
- exercise obsession
- danger of ego being crushed

2. Medium Risk (where YOU want to be)
- this is where the 'fun' factor is/includes variety
- less chance of injury (over-use or acute)
- less chance of burnout
- less chance of boredom

3. Low Risk (weekend-warrior types, 'every-once-in-awhile'-rs, 'the-next-exercise-fad' folks)
- acute injury risk
- 'roller coaster' of emotions (start/stop/start/stop)
- never establish goals, never reach goals
- boredom/frustration
- eventually revert back to old habits

The idea here, is to get yourself into the 'Medium Risk' category...Granted, there are many individuals in my 'High Risk' category that are doing just fine and wouldn't have it any other way and that's great, but more than likely, the majority of these folks have been participating in fitness and sport for a very long time and it's the only way they know. (This goes back to the post on 'Your Health Personality'). And, chances are, the vast majority of these folks will work their way down into the 'Medium Risk' category at some point as the body starts to rebel.

For the vast majority of individuals, getting into the 'middle ground' category opens the door for the most long-term success, decreased chance for injury, and least chance for boredom or burnout. To achieve this level requires an understanding of your 'health personality', commitment, and a plan that brings it all together.

You and the 'Stages of Change' Model.

Some of you may have heard of this concept, others maybe not. So what exactly does the Stages of Change Model have to do with you and the decisions you make? Basically, the idea that forms the SCM is that behavior change does not happen all at once in one step. Individuals rather, tend to move through different stages on their way to successful change. In addition, how you might progress through the stages will be different than how I may. In other words, we're all different and we all progress differently.

Each individual must decide for herself or himself when a particular stage has been completed and when they're ready to move to the next one. This revelation comes from within and cannot be externally imposed as long-term, successful change is a very personal and self-driven concept.

So what exactly are the different stages? Well, here they are:

Precontemplation (an individual is not yet acknowledging that there is a problem or issue that needs to be addressed or changed)
Contemplation (the individual acknowledges that there is indeed an issue or problem but not yet ready or sure of wanting to make a change)
Preparation/Determination (individual is preparing to make a change)
Action (individual is changing behavior)
Maintenance (individual is maintaining the behavior change)
Relapse (individual has once again returned to older behaviors and has abandoned the new changes)

As you can surmise this is just a very brief summary of the various stages and a more in depth description of each can be provided if you'd like, just drop me a comment or call and we can discuss.

This model remains critical as a framework for those I engage with in decision-making around personal health and well-being. And most I come in contact with are quite surprised to learn the depth and complexity that can be involved in something that may appear at first sight as quite simple, such as losing a few pounds, starting an exercise program that can be sustained, creating a home or work environment that encourages and supports a healthier existence. Even just getting more restful sleep.

Eventually, if you're able to sustain 'maintenance' long enough, you'll reach a point where you're able to work with your own emotions and actually understand your behavior in a way that makes absolute sense and transcends a new way of doing things. In this moment, not only are your negative habits no longer an integral part of your life but a return to them wouldn't make sense to you, would seem abnormal or unlike you.

When you've reached this level in your journey of change, you'll know that you've truly left behind the old habits for the new/healthier ones that will now sustain you.

Phitness.

What determines someone's level of fitness? How do we decide if someone is fit or not? In my view, it requires a step back first to examine the term 'fit' or 'to be fit'. Merriam-Webster online dictionary defines 'fit' as "to be in harmony or accord".

Can one be physically 'fit' without being mentally 'fit'? Indeed, just as one can be mentally 'fit' without having a high level of physical fitness. It's a complex makeup and believe it or not plays a much larger, more integral part in the overall success of achieving a healthier being than most realize.

PHitness, by my own definition, integrates the key combination of one's overall Personal Health and Personal Happiness (in reference to the 'ph factor' written about below). It's all tied together. How one chooses to incorporate phitness into one's life is generally influenced by the bigger picture of how that person manages other facets of their personal health portfolio and the level of overall happiness ("harmony or accord") experienced.

F. Heylighen writes in his 'evolutionary-cybernetic theory of happiness' that as it relates to health, "life satisfaction tends be larger among those that are in good physical and mental health. Inversely, happy people are much less likely to fall ill and die than unhappy people. This directly reflects the strong correlation between happiness and biological fitness".

I contend that in one's quest to achieve a higher level of sustained, long-term physical phitness and hence, improved overall health, (as we're all told we're deficient in by magazines, tabloids, and big money supplement companies) one mustn't forget a key/critical ingredient in this quest.........happiness. It's worth the effort to discover and maintain your own phitness/happiness equilibrium.

Defining your health personality.

You're unique. The characteristics that make up who you are have been developed over time. Experiences, people you've come in contact with, chapters of a book or many books, lessons learned, things tried and explored, school of 'hard knocks', trial & error. Chances are, all of the above have contributed in one way or another how you go about life, how you approach your day, the decisions and choices you make, what's important to you and what your future plans/dreams are.

When it comes to your health, many correlations can be made and should be made..You see, all of these help to define your unique 'health' personality. In other words, how you choose to do health. How you've chosen to 'do' health in middle and later life quite possibly has been influenced by how you did health in earlier years..Were you an athlete? Did you participate in team sports or individually-focused sports? Were you more into recreational pursuits rather than what would be defined as sporting events? Did you enjoy P.E. as a child/teenager or loathe it? Did you enjoy motor sports more than 'ball and bat'-type sports? Were you encouraged to eat healthy foods or were 'fast foods' the norm? Did your family indulge in home-cooked meals regularly or were microwavable dinners typical? Did you drink water frequently growing up or did you make other choices? Were there fleeting moments to steal away for rest, relaxation, and 'alone' time or were you able to make this a regular/integral part of your day and hence, life?

So many things have contributed to the shaping of your own health personality and it's important to reflect on these as you examine the successes and challenges you've had in moving forward with a healthier you. It's so worth taking a little closer look at this when deciding whether a particular diet might be the ticket to some much needed weight loss or that a gym membership might 'force' you to get some exercise.

Success in life in many ways requires a carefully thought out plan or map and your personal health is no different. It really doesn't need to be a 'daunting, time consuming, dreadful' task. It can actually be quite fun, encouraging, and full of discovery.

If you're interested in getting started and putting together what I call an Invest-'fit' Portfolio, please feel free to contact me at elementuhealth@gmail.com.

health tips of the week:

Finding the Right Exercise Equipment

If you're looking for home exercise equipment, keep in mind that you'll want to choose equipment that will help you achieve your desired goal. Ask these questions of yourself; is it overall strength you wish to build, increased flexibility, improve endurance, or enhance your overall health? Answering these questions will help you ask better questions when you arrive at the gym equipment retailer. And it really is important to ask many questions when perusing the display floor. Speaking with someone who is a reputable health professional prior to visiting the store will also help to make you more prepared. Feel free to drop me a line if you've got questions and need answers, I've been around fitness equipment for a number of years and I'd be happy to assist.

Healthy fats

Contrary to popular belief, not all fats are created equal. Some are healthier than others. When choosing fats, unsaturated fats are your more ideal options. These fats, if used in place of saturated and trans fats, can lower you risk of heart disease. Some of the best sources of these healthier fats include: fish, nuts, seeds, avocados, and vegetable oils, especially canola and olive oil. Do keep in mind that all fats are higher in calories, so moderation is key.

Taking Aspirin to Lower Your Risk of Heart Attack

It's been said that taking aspirin every day or every other day can lower your risk for a heart attack. But don't assume it's necessarily the right choice for you. For most people, taking aspirin is safe. But for some, aspirin may cause unwanted side effects. Talk to your doctor about whether taking a daily aspirin is the best decision for you.

Lactose Intolerance

Lactose intolerance is a common problem affecting many Americans. One concern for both children and adults with lactose intolerance is getting enough calcium in a diet that includes little or no milk products. Consider the following tips if you are lactose intolerant: Eat non-dairy foods containing calcium such as greens, canned salmon, almonds, certain kinds of tofu and soymilk, and calcium-fortified breads and juices; try using lactase tablets prior to meals with dairy; experiment with small amounts of dairy products, such as yogurt, with meals to learn your tolerance.

The pH factor.

So, I was sitting on my couch one evening after work a couple of weeks ago and my wife was close by in her chair working on her laptop, it had been a long day....one of those days. "Why are people so unhappy, so miserable?" I asked. Her reply, "I don't know." She got it. I didn't have to elaborate. She understood exactly where I was coming from. We had thrown this question around before, this wasn't the first time by any means, but now was the time we were going to seriously discuss. We do this from time to time, really break down a question we have about people, society, the planet, what it all means, where it's all headed.

So what's different? There's definitely been a shift the last few years, a shift that's left individuals without a smile, without joy, without something to look forward to. It's gotten to the point that even a little common courtesy or friendliness is getting even more difficult to find. People have gone into a sort of 'personal security' mode, a self-centered state that's far from the 'Hey, neighbor!' M.O. so many of us grew up with and actually still lived daily up until recently. So what is it? What's different? What's changed with the 'personal happiness' (pH) factor?

What was really getting to me that night, sitting on the couch, was my encounter earlier that day with a couple of individuals from the corporate health program I spend part of my week managing. I had received some serious, uncalled-for attitude from members of our onsite yoga class. Yes, that's right, attitude over something so ridiculous I was left shaking my head wondering how is it that members of a class known for balance, calmness, centered-ness, and in general, understanding, are so out of touch, angry and unhappy? How is that? And that's what put me over the top...had me finally asking, "What are things coming to?"

I think I know what the general 'feel' is, why so many individuals are unhappy, why so many people are stressed and losing touch with themselves and what their lives used to be about for them. But I want to hear from you, I want your impressions on where society is at for the moment, what people are feeling. It's an interesting discussion and one I hope uncovers some insightful ideas around moving forward with a different outlook.

health tips of the week:

Domestic Workouts

Everyday chores count. The American College of Sports Medicine and the American Heart Association considers raking leaves or vacuuming as moderate physical activity, as long as you are working for at least 10 minutes at a time! It's recommended that moderate physical activities total at least 30 minutes, 5 to 7 days a week. Small amounts of activity count towards this goal as well. The key to improving cardiovascular health and making a significant difference as it relates to weight loss goals is to sustain physical movement over a period of time. 'Sustain' being the key term here.

Eating Out

Studies reveal that Americans consume 1/3 of their daily calories on away-from-home foods. Experts have also linked eating out with obesity and higher caloric intakes. When dining out, consider trying one of these healthy eating tips: order half portions or ask that half of the portion be placed in a 'to go' box (save this for a meal the next day); ask for a side of veggies with your order; split your dessert; choose water or unsweetened tea instead of soda; and finally, eat slowly and enjoy the flavor. With portion sizes as large as they typically are at just about every restaurant, consider what my wife and I do regularly...order a salad or appetizer and then split the entree. We refer to it as 'senior citizen'-style.