SHORT AND SWEET

     No one I know has a spare nanosecond for leisure reading this time of year, so this will be short and sweet, just a few thoughts about the holidays:

   Please do not let the word "diet" cross your lips this month.  If you're on a diet right now, 1) no one wants to hear about it, and 2) tsk, tsk.  There are parties to attend and cookies to bake for Santa.  Kick up your heels!  Live your life!

   During the next two weeks, do something kind and unsolicited for someone in need, and don't tell anyone.

  Eat. 

  Walk.

  
  Laugh. 

  This season and all year long, remember that in the end, the only thing that really matters is love.  Love is the only thing. 

                                                 Peace

EAT, WALK, LAUGH

     As we head into the holidays and the clock begins to move at warp speed (wasn't it just Labor Day?), it's easy to get caught up in the stress of preparations and forget about the little things we can do for ourselves every day that will make life more manageable.  These are a few things I feel strongly about all year long, but I especially try to keep them in mind now:

     I believe fruits and vegetables are medicine.  It's impossible to walk through the produce section of a grocery store and not sense a greater power at work.  During the summer, the first thing that hits me is always the scent of ripe peaches, followed by strawberries, blueberries, and cantaloupes.  In the fall, the deep, rich colors of apples, pumpkins, and squash are a treat for the eyes.  And not only do these delights look good, they are jammed with vitamins, antioxidants, and fiber to keep us strong, healthy, and immune.  When it seems as if there are platters of cookies, cakes, and cheeses at every turn, I make sure to get my daily share of vegetables to keep things in balance. 

     I believe walking is medicine.  A life-long runner and workout fanatic, I have recently rediscovered the delights of walking.  It's hard to ignore the power and benefits of a movement we begin to do instinctively when we're still babies and that we can continue for the rest of our lives.  When there don't seem to be enough hours in the day, I recommit to taking my daily walk to ensure that my bones, heart, and head stay strong and clear. 

      I believe laughter is medicine, and I'm certainly not the first one to say it, but it bears repeating.  Do you remember the last time you had a real belly laugh, the kind that brings tears to your eyes and makes your stomach muscles sore?  It lifts your spirits AND works your abs!  When holiday traffic is crazy and stores are filled with anxious, impatient shoppers, I keep a few funny memories in my head so I can reflect on something more pleasant for a moment.  And if you ever pass me when I'm out walking, I'm the one talking to myself and, more often than not, laughing my ass off.  Yes, THAT one.  

     I believe in the power of good food, daily walking, and frequent, very loud belly laughs.  May your holidays be healthy, peaceful, and bright.

AHHHHHH-CTOBER

     Ahhhhh, October.  For those of us who live in the desert, it means the mercury plummets into the 90s during the day and it's cool enough at night to sleep with the windows open.  For others of you, perhaps it means fall leaves, pumpkin patches, and fireplaces.  Either way, this month definitely signals the end of summer, which is accompanied by a change in our exercise and eating habits. 

     If the hot weather has provided you with endless reasons for not exercising outside, you're officially busted.  Leave those excuses by the door and get out there and walk, run, bike, hike, rake leaves, plant bulbs, walk the dog, fill in your blank.  With Halloween/Thanksgiving/Christmas/New Year's waiting at the doorstep, it can't hurt to wage an early battle against those inevitable holiday pounds. 

      As for eating, we bid a sad farewell to corn on the cob and fresh tomatoes (why don't I ever eat quite enough of those when they're around?), but it's time to welcome back apples, pears, spaghetti squash, Brussels sprouts, cauliflower, sweet potatoes, and mushrooms, just to name a few.  Though many of those are available year-round, they're at their peak this time of year, so treat yourself.  Here are some of my favorites:

     1) Apples:  Nothing says summer's over like biting into a crunchy, juicy apple, and this is the perfect time of year for pies, crisps, and cobblers.  

     2) Spaghetti squash:  One of my favorite secret weapons, this beauty will make you forget you're missing pasta, if indeed you are missing pasta.  Microwave it, scrape out the innards with a fork, and top it with your favorite sauce.  

     3) Sweet potatoes:  I have to admit, I don't love a sweet potato by itself.  I've heard folks swoon over a baked one with butter and brown sugar, but I can only think, "Meh."  So consider using them the same way you would white potatoes -- potato salad, au gratin potatoes, or even mashed potatoes made with a mixture of half white and half sweet potatoes are more colorful and more nutritious.  Remember, color = vitamins and antioxidants.  

   4) Cauliflower:  If you haven't switched from cauliflower florets to cauliflower steaks, you are behind the curve.  Just slice that head into 1" - 2" "steaks," place them on a roasting pan, drizzle with olive oil and seasonings, and bake them until they're tender.  Heaven on a plate. 

    5) Pumpkins:  I don't love pumpkins, but I included them because everybody else seems to.  You can cook them or decorate with them, and they just scream IT'S FALL, but if I hear the phrase "pumpkin spice latte" one more time, I will not be responsible for my actions.  And if I ever hear you actually say "PSL" out loud, you better get off my porch. Fast.

     6) Soups:  If you have a fridge full of vegetables you don't know what to do with, throw them all together in a big pot and call it soup.  You cannot go wrong with soup because you don't know exactly what it's going to be until it's finished, so you won't be disappointing anybody.  Talk about pressure-free cooking!

     7) Crockpot anything:  I love me a crockpot.  Like big pots of soup, you can throw pretty much anything into a slow cooker and it will be fabulous. It may be unidentifiable, but it will be fabulous.  Think chili, beef stew, whole chickens, and even dips.  Set it and forget it. 

     So go out and move around in the cool air, unpack your sweaters, and nourish yourself with warm, comforting foods.  Enjoy this special time of year!

LOVIN' THE OVEN

     I've reached THAT AGE.  Ladies, you know what I mean.  Gentlemen, you don't, but read on -- your attention now will reward you handsomely in the future.  Here it is:   I've reached the age where nothing thrills me like a new appliance.  A minor appliance makes the earth move under my feet.  A major appliance rocks my world. 

      Last year, we updated our kitchen from floor to ceiling, including a sparkling new oven which I refused to allow anyone (read: My One And Only) to use because I couldn't bear the thought of it getting dirty.  Or greasy.  Or crumbly.  Or turned ON.  Eventually, of course, I had to give in, but for a month after that, I only baked small, tidy batches of things in large, disposable foil containers that could be efficiently whisked off to the trash to prevent my even remembering that the oven had been warmed.  And after each and every culinary production, I cleaned that oven with my rubber gloves and my scrubby sponges and my furrowed brow until it once again sparkled like new.  I did not accomplish much else during that month.  

      Eventually, of course, My One And Only insisted on cooking.  IN THE NEW OVEN.  What, I asked.  Ribs, he replied.  Call me when it's over, I said as I left the room. 

        Fast forward to now.  I've relaxed a bit, but I still weep quietly to myself when that new oven gets greasy or crumbly, and I still clean it regularly and thoroughly.  However, I've also learned that the reason the ovens on the Food Network always look like they've never been used is because THEY'VE NEVER BEEN USED.  They're nothing but show ponies.  The real cooking goes on behind the scenes where, I must assume, a posse of rubber gloved, furrowed-browed terminators stop cleaning them only long enough for a single dish to be completed before diving into them again with wild abandon because, I feel sure, even the behind-the-scenes ovens are spotless at the Food Network.  Not so in real life. 

      Which brings me to my new favorite appliance -- an unassuming little powerhouse that barely takes up enough counter space to mention, yet produces scrumptious sensations of all kinds with barely enough trouble to mention.  I am talking TOASTER OVEN.  A toaster and an oven all in one.  Perhaps you've heard of such a thing.  Perhaps you own such a thing.  Perhaps you are even thinking, where have you been living, you poor dear, in a barn?  Could be, but I promise you, you do not love your toaster oven as much as I love my toaster oven.  For starters, toast is the least of it.  I can't recall the last time I asked my little darling to simply make toast.  What a waste.  Barbie's playhouse oven can toast, roast, bake, broil, and make pizza, according to the impressive assortment of settings on the front.  I doubt I have allowed it to reach its full foodie potential yet, but I have baked everything in it except for a whole chicken -- the only thing that won't fit.  But let's talk pork tenderloin, pork chops, salmon fillets, a rack of ribs (cut in half), eggs in avocado cups, a bevy of baked potatoes, a cast of casseroles, a couple of quiches, and a pie.  Yup, shut up, a PIE.  Imagine the fun!  Imagine the convenience!  Imagine rarely having to use (or CLEAN) your big girl oven!  

      Now, you may be thinking, that's fine and dandy if you're a single or a double or a family of very picky eaters, but what if you house growing boys or an entire cheerleading squad of girls or a large extended family that begins to assemble at dusk in anticipation of the multi-platter evening meal?  Not to worry.  Consider the toaster oven the sous chef to your big boy.  Roast the chicken in the big oven and let the baby oven handle the taters or the macaroni and cheese or the broccoli/cauliflower mash-up.  Plus, everything will be done at the same time, not an easy achievement, and frankly I don't know how one manages that after cramming everything into one big oven.  Divide and conquer, I say. 

      So, ladies, if you don't already own one of these little beauties, treat yourself.  If yours is more than a decade old, re-treat yourself.  (They've come a long way, baby.)  And gentlemen, take note.  If you've been with Your Reason for Living less than ten years, you'd probably be wise to continue festooning her at every opportunity with tiny sparkling things.  But if you've been together more than 15 years, consider giving her a big sparkling thing that will put a smile on her face every time she walks into the kitchen.  Give her some lovin' with a new toaster oven.    

AND YOU'RE OFF!

          So you’re off on a little vacation, are you?  Or maybe you’re hightailing it out of here for the entire summer.  More power to you.  Either way, I’m quite sure that one of the most important things on your mind right now is, “What the heck is going to happen to my fitness program while I’m away?”  Well, here’s your very simple solution.

         If you’ll only be away for a week, do your body a favor and give it a rest.  Honestly, sometimes it’s the best thing.  And if you’re going to the beach or the mountains, chances are you’ll be walking, swimming, hiking, or doing something active, so all is not lost.

        If you’re leaving for a month or more, you’ve got a little homework to do, but it’s not a complicated assignment.  If you’re staying at a resort hotel or with family or friends, there will probably be a fitness center available to you nearby.  Use it if you’re accustomed to working out in that kind of facility at home, but there are plenty of other things you can do while you’re away.  For example, a variety of very effective exercises can be performed using only your body weight -– squats, lunges, walking lunges, push-ups, pull-ups, crunches, and back extensions, to name a few.  Do a few sets of each of those exercises two or three times a week while you’re gone, and you won’t be starting all over from scratch when you get home.  And if you don’t usually perform any of those exercises, here’s a chance to try something new and different. Check out a class at that local gym or treat yourself to a session with a new trainer.  Take this opportunity to try a fresh approach. 

          If your biggest fear about going on vacation is the temptation to overeat, the same theory applies.  If you’ll be away for a week, you’ll probably gain a couple of pounds.  Just plan on it, and don’t panic.  When you get home and return to your normal eating and exercise habits, you’ll shed those pounds in no time.  If you’ll be away for a month, try not to lose your mind at every single meal, but have some fun, particularly if you’re visiting a place famous for its regional foods.  The day after any unusually large meal, try to eat lighter and do a little more exercise.  You’ll be okay.

          When you get home, be aware of one of the most common post-vacation traps of all.  It goes something like this: “Gee, I’m tired and I’ve got all this laundry to do and tons of paperwork on my desk, and gosh, I just don’t think I can get back to the gym this week.  I’ll start again next week.”  Sometimes “next week” turns into “next month,” and before you know it, you’re starting from square one or not starting again at all.  So enjoy your vacation, treat yourself to some new and interesting foods, move around as much as possible, and get back to business as soon as you get home.  And have a terrific time!

STAY COOL IN THE POOL

                      So how’s your summer shape-up program going?  What’s that?  It’s too hot to exercise, you say?  Nice try, my friend.  Trot on back to your closet, slip into that Speedo, and meet me in the pool!

                   Ahhhhhhhhh, doesn’t that water feel terrific?  Well, yes, but now what in the world do I do, you’re thinking quietly to yourself.  Heck, anything you can do on land you can do in the water, and it will be a whole lot easier on your body in the long run.  For example, starting in chest-deep water, simply walk and back forth across the pool.  If your knees and ankles will tolerate it, add jogging or leaping through the water.  You may even find you can do things in the pool that you aren’t able to do on dry land.  The beauty of pool exercise is that the water provides enough buoyancy to take the pressure of bouncing up and down off your back, hips, knees, and ankles.  Professional athletes often begin rehabilitation in the pool after being injured.  And what could be a better addition to your workout regime this time of year?

                   For even more fun, the next time you’re at the drug store, pick up a couple of those brightly colored Styrofoam noodles -- you know, the ones designed for children.  Some of them even have doggie and horsey heads on them.  (If you’re working out in your own backyard pool, do whatever floats your boat.  If you’re visiting a community pool, you might want to rethink the animal heads.)  Sit on one of those noodles long-ways, so the ends are sticking out in front and back of you.   Relax your legs and feet and propel yourself across the pool using ONLY your arms.  Not easy, is it?  Now, standing in about chest-deep water, hold a noodle out in front of you with your hands shoulder-width apart.  Keeping your arms straight, pull the noodle down through the water until it touches your thighs, then slowly let it return to the surface.  That’s not easy either, is it?  Keep moving for another 30-60 minutes, and you’ll have completed a dandy aerobic workout AND had a refreshing swim.

                   Here are some additional tips:  If the bottom of your pool has a rough surface, slip on a pair of old sneakers to protect your tender tootsies.  And while you’re inside getting those sneakers, grab a portable CD player and some jazzy music and really get moving.  In fact, invite a few friends over -- the more the merrier!  While you’re having all that fun, don’t forget to apply sunscreen EVERYWHERE because the sun’s rays can penetrate even water.  And finally, even though you may not be perspiring, you will definitely be losing moisture, so keep a water bottle close by and drink, drink, drink.  Have fun and stay cool!

                 

TRIED AND STILL TRUE: MODERATION

           You’ve heard it before -- everything in moderation.  And maybe you’re thinking, yeah, blahblahblah, been there, done that, didn’t work for me, go away.  Well, alrightee then.  I will go away eventually but not before we take a different look at exactly what “moderation” can mean to our lives. 

          
         Wouldn’t it be preferable to start walking a little bit every day now rather than waiting to begin your SUPER ANNUAL GUTS TO GLORY SHAPE-UP PROGRAM next month, or next year, or after you’ve had a heart attack?  I don’t mean to sound so negative, but let’s be honest.  It’s pretty easy to keep putting that new exercise program off when you’ve created too daunting a task for yourself.  So even though I often preach the benefits of an hour a day of aerobic exercise, consider this: If you don’t have an hour a day, do what you can.  Half an hour, fifteen minutes, ANYTHING is better than NOTHING, right?  Even a little movement will provide benefits, and it’s infinitely better than sitting around waiting for that motivational bug to bite you.

          Similarly, wouldn’t it be more fun to enjoy a few bites of a really wonderful dessert that your Aunt Marjory made just for you rather than begging off with, “Oh, I couldn’t!  I’m dieting!  I’ll just have more of this fabulous celery!”  Help me.  Especially when you know that if you go long enough without a treat of any kind, you will eventually wind up in the grocery store parking lot with a plastic fork and a partially frozen Pepperidge Farm layer cake hoping no one recognizes your car while you shovel that baby in as fast as you can.  What a pretty picture.  Moderation means it’s okay to have a few bites of a special dessert when it’s available.  Skip the fat-free no-taste cookies, though, and treat yourself to something really divine when you indulge.  Keep this in mind, particularly when you attend a special event such as a birthday party or wedding when you’ll be tempted by unusual goodies that you don’t often see.  Enjoy them while they’re here, I say. 

          Everything in moderation is about doing a little bit every single day to make your present and future life better.  Move a little, try to eat right, enjoy a little treat, have some fun.  Moderation now might even mean a better, LONGER life.  Let’s enjoy it!

Fitness for Fido

          Hey, you there!  Yes, you, blissfully ensconced in the recliner where you have quite possibly been cooling your heels for the entire winter.   Believe it or not, this time I’m not here to nag you about your lack of exercise.  You can go right ahead and lie there until Labor Day if you want to, but take a quick look down at that furry friend lying loyally at your feet.  Just snoring away, I’ll bet.  Looks so peaceful, you just hate to disturb him, don’t you?  Maybe you haven’t noticed -- FIDO’S PACKED ON A FEW POUNDS WHILE HE’S BEEN LYING AROUND WITH YOU ALL WINTER.   Extra weight can take months off your doggie’s life (not to mention yours, but we’re not speaking about you at this particular moment), and, heaven knows, they don’t live nearly long enough as it is.  So what are we going to do about this?  I’ll tell you.  We’re going to take that poochie for a walk, my friend, and we’re going to do it this instant!  Where’s his leash?  Where are his liver cookies?  Where’s your good-neighbor doody bag?  Up and at ‘em!  We’re out of here!  Don’t wait dinner, we might not be home before dark!

          But hold up.  Stop for a second and take another look down at Fido.  And by now, he’s positively cross-eyed with the thrill of it all, but God love him, he’s a bit of a wide load these days, and he’s not quite as young as he used to be.  (Neither are you, but remember, we’re not speaking about you at this particular moment).  Let’s be realistic.  We need to start Fido off slowly, just like any other beginning exerciser.  And maybe it’s only been a few months rather than a few years since you and Fido went walkies, but have a heart.  He’s not going to be able to just leap up off the carpet and trot five miles.  So walk him over to the mailbox or down to the corner and get him started slowly, then give him a chance to get back in shape gradually and sensibly.  Also, I’m sure I don’t need to mention that we will not be doing this during the heat of the day, but rather at dawn or late in the evening – some hour when the asphalt isn’t molten.  Think of Fido’s tootsies, after all.  

          Also, take into consideration the breed and size of your dog as you embark on your new exercise regime.  I once had a golden retriever who ran six miles a day with me and barely broke a sweat.  Now, we have a 140-pound Newfoundland girl who enjoys a spirited jaunt to the corner every afternoon, but after about 15 minutes, she's more than ready for a long drink of water and an even longer recovery nap.  That's a lot of furry real estate to move through space!  Your English bulldog is never going to be a distance runner, and your retired Greyhound needs a bit more than a stroll to the end of the driveway.  Be sensible about it.

          Finally, is there anything your dog loves more than going for a walk with you?  I doubt it.  Just the jingle of a leash can cause even the calmest of canines to spin frantically in circles.  So, for heaven’s sake, leave your agenda at the door and let him have a little fun while he’s out there.  Walking the dog is NOT group exercise.  Roger Caras said when a dog sniffs a bush, he’s picking up his mail, and when he pees on a tree, he’s sending a letter.  Doggies seem to have an awful lot of social correspondence to keep up with, don’t they? So take him out, reintroduce him to the fresh air, and relax yourself.   Don’t try to make Fido walk at your pace so you can kill two exercise birds with one stone.  Let him have a little fun.  HE’S A DOG.  And aren’t they just the best?

Scaling Down

          You awaken to a beautiful morning.  The sky is blue, the birds are singing, and all is right with the world.  You stretch and rise from your bed, padding softly toward the bathroom, and suddenly you have that undeniably spooky feeling that you’re being watched.  You look up and, sure enough, there it is lurking in the corner.  It’s evil, sinister, and waiting for you -- THE BATHROOM SCALE!!  Run!  Run while you still can!  Save yourself!

          Okay, people, let’s take a couple of nice cleansing breaths -- in with the good and out with the bad -- and collect ourselves.  Now then.  Here’s what I want you to do.  Go back into the bathroom and pick up that scale from hell and PITCH IT IN THE TRASH.  Go on, I’ll wait right here . . . dum dee dum dum.  Did you do it?  No, of course you didn’t.  I have yet to convince a single client to throw the wretched thing out, but consider this:  If you are a regular and faithful weigher, chances are that most mornings you ease yourself slowly up onto that judgmental torture box with your eyes closed, lean slightly to the left (because that’s your lighter side), and toss up a silent prayer to the Gods of Skinny before opening your eyes, looking down, and cursing.  Am I right?  How often do you read that number and do cartwheels of joy?  Why on earth would you want to keep putting yourself through that? 

         In addition, please keep in mind that the daggone thing doesn’t know the difference between fat, muscle, water, or hair product.  It just throws a number in your face that doesn’t reflect the fact that you might have eaten something salty the night before, which has caused you to retain extra water, or that you may have gained a little muscle as a result of your newfound love for weight training.  The scale just adds it all up and lays the end result on you without so much as an apology or a by-your-leave.  There must be a better way.  

          Here’s a thought:  Instead of weighing, get yourself a handy dandy tape measure, wrap it around each of your important parts, and write those measurements down.  Then, pick a pair of jeans that are a little snug, or pathetically snug, or -- who are we kidding? -- that you can’t get past your knees.  Hang them in a conspicuous place in your closet so you have to look at them every morning.  In two weeks, take all those measurements again and see if you can get those jeans any closer to the promised land.  If you’ve been following a realistic nutritional program and getting enough of the right kind of exercise, chances are very good that you’re going to see some satisfying results.  Keep charting your progress every two weeks.  In a couple of months, if you’re getting results and IF YOU ABSOLUTELY MUST, climb back on that scale, but please do not call me if you don’t see a drastic change.  And that alone should prove something -- if your measurements are going down and those consciousness-raising jeans are fitting better even though the scale isn’t budging, THROW OUT THAT GODFORSAKEN SCALE and consider this new way of charting your progress as you embark on your summer fitness program.  Good luck!

       

Put Some Step In Your Spring

     Now that spring is in the air (apologies to those across the rest of the nation for whom this is only a lovely dream), it's time to take advantage of the simplest, most accessible, and possibly most effective exercise on Earth -- WALKING.  Just think: You’ve known how to do it all your life, it doesn’t require any snazzy equipment, and you don’t have to go anywhere special to do it.  Just hop into those sneakers and move! 

     And the news gets better:  Just 30 minutes of brisk walking every day could add extra years to your life.  But there's even more.  The benefits of good, old-fashioned walking include: 

      1) reducing the risk of some cancers, 

      2) reducing the risk of diabetes, 

      3) reducing the risk of cardiovascular disease,  

      4) lowering cholesterol levels, 

      5) increasing and maintaining bone density,  

      6) reducing and maintaining weight, 

      7) boosting your mood, and 

      8) relieving stress.  

      If all that were available in a pill, we'd be popping them like candy, wouldn't we?  So what are we waiting for? 
      But hold the phone!  Before you head out, be sure you’re not lacing up tennies that are older than your car.  Rather than risking injuries to your feet, knees, or back, treat yourself to a new pair of walking shoes if you haven’t recently.  Plus, new shoes just LOOK like they’re moving faster, don’t you think? 
     Finally, don’t just stroll around the grounds.  Leash up Fido later; let this be YOUR time.  Strive to move at a pace that gets your heart pumping and helps you break a little sweat.  Step right out! 
     So let’s see . . . the benefits are too great to ignore, you know how to do it, you’ve got the right shoes, and the beautiful desert scenery is out there just waiting for you.  And by the way, in Japan, the term "Shinrin-yoku" means literally "forest bathing," or the act of walking in nature to manage stress and relax.  Excuse me, I'm heading outside to take a bath!