Personal Trainer Pamela Hernandez answers a viewer’s question, what if you visit someone’s home and YOU have a special diet?
In this video:
- Your Packing List.
When you book a trip to Oahu you will probably find yourself booking a hotel in Waikiki. All the major hotel chains are present and there is easy access to the beach, surf lessons, high end shopping and familiar restaurants. My husband and I stayed there because of our love of Hyatt hotels; both the Hyatt Regency and Hyatt Place hotels are within blocks of each other. However if you really want to experience Oahu you need to GET OUT of Waikiki. The best fit things to do are away from the over crowded and artificially created beach front. Here’s my list of the must not miss things for your active Hawaiian adventure on Oahu.
What about food? Of course you want to enjoy some treats on (like the malasadas from Leonard’s) but you’ll need quality fuel for hiking, stand up paddle boarding, surging or swimming. Here are my favorite places to eat clean with perhaps a treat or two.
Oahu was fun but I think I like Maui better. Are you an island lover? Which Hawaiian island is your favorite?
I am excited that the Farmers Market of the Ozarks will be open all winter long. I may not be there for the opening bell at 9 am, perhaps waiting a little bit for the morning chill to subside, but I plan on going as often as I can. I realize the selection will be smaller but I’ve been told I’ll be surprised by the variety.
No matter the weather, there are a few vendors I feel I can count on to always be there. I am feeling confident that the things I love from them will be available no matter what the weather.
Farmers Market of the Ozarks is also ready to help you make the holidays healthy AND delicious with special cooking classes and pre-holiday markets for both Thanksgiving and Christmas! Check out the seasonal schedule here to help you plan your holiday feasts.
How is your local farmers market going to help you make your holidays special? Anyone going to do their holiday gift shopping at the farmers market?
When I decided to start writing a monthly favorite things list I made a commitment to follow the Zaxxon rule. If you’re a listener of the Pop Culture Happy Hour podcast you are familiar with the Zaxxon rule. In case you haven’t stumbled on this gem and have no idea what I am talking about here is the rule, as defined by the PCHH team:
The Zaxxon Rule states that one will not talk about some thing, event, situation, etc. that the other people in the conversation cannot relate to, easily participate in, or enjoy. For instance, it is against the Zaxxon rule to brag about buying a Zaxxon and playing it. However, it is acceptable to talk about a funny YouTube video you recently watched because the other people could easily go home and watch it.
This month it is really hard to abide by the rule. I’ve had a lot of cool experiences this month. I attended an amazing wellness conference hosted by the company I office with, Ollis & Company. I cheered on BetterU team member, Angela, as she ran a half marathon. I just got back from a lovely vacation in Oahu. (In theory you could enjoy a Hawaiian vacation too but I understand it’s not readily accessible.) The last few weeks have been great for ME but this isn’t about me. It’s about YOU. It’s about things that I find valuable and helpful not just for me but for ANYONE on a fitness journey.
And what makes any fitness journey successful? The little things. While I’ve had some big moments recently, it’s the little things that bring daily joy and help someone stay committed to their path. Here are the little things that have made a big difference in my day this month.
A traditional yoga class is 90 minutes long. Most people can’t find time for the recommended 30 minutes of daily physical activity, much less an hour and a half. That’s why I am loving the recently revamped Yoga Journal and their monthly yoga sequence. Their feature sequence is now broken down into 10, 20 and 30 minute segments. The November issue has a wonderful soothing sequence that I can easily do for 10 minutes at the end of the day. It helps me down shift almost better than a cup of Bedtime tea.
I read plenty of fiction on my trip but it was the book I started before I left that has me really excited. It’s called Influence: The Psychology of Persuasion. People often think my job is teaching exercise. That’s a small part of it but my real job is change. It’s helping people figure out how to do things that maybe they don’t want to do. It’s helping make the change process easier for people. Learning small ways to stack the deck in their favor is HUGE! If you need to influence others in your life (or just want to understand how others might be influencing you) this is a great read.
Full disclosure: I was sent a box (by surprise) of Clif Builder’s Bars to sample. I have tried Builder’s Bar Max bars before and enjoyed the flavors but it was just too big for me. The mini Builder’s bars are okay for a snack. The “midsized” version with 270-280 calories and 20 g of protein is the perfect size to eat with an apple before my evening training sessions. I adore the Smores flavor. If you crave a Thin Mint cookie, try the Chocolate Mint flavor. If you want to try them too the Clif team has graciously agreed to do a giveaway! It will happen on Instagram in the near future so be sure to follow me!
Can I end with something I am NOT enjoying this month? Starbucks is phasing out the Tazo teas in place of Teavana (even thought they own both brands?). So far I am not a fan of the Teavana teas sold in Starbucks stores – the tea lemonades to drink and the cans of loose teas – because they have so much added sugar in the drinks and added flavors in the loose tea. My only hope is they bring in a simple green tea to match my favorite Zen tea.
What little thing are you loving this month? How do you deal with it when something you love and enjoy on a regular basis is suddenly replaced?
While I’m enjoying some much needed R&R, I have a wonderful guest post from a friend I made at IDEA World Fitness. Michelle Carlson is a personal training with her own amazing fitness success story. She travels the world helping women who have been victims of human trafficking and helps kids at home through the Nike Safe Spaces program. Her work with kids (plus having a couple of her own) made her the perfect person to share how WE can help stem the tide of childhood obesity in American.
There seems to be an alarming trend among our youth today. No, I’m not talking about your typical teenage angst; I’m talking about the obesity epidemic that is plaguing our future as we speak. An alarming 2008 study released by the Center for Disease Control stated that 26.5% of our youth were obese. This is in conjunction with the 40% that are overweight. I hope that 100% of us will show our concern at the rise in this epidemic. Youth obesity didn’t come onto the scene overnight. Its rise has been steady for the past decade or so. More doctors have reported an overabundance of overweight and obese children presenting with obesity related diseases. Children as young as 4 years old have been diagnosed with Type 2 Diabetes and placed on insulin therapy. Many are prone to ask the question “How did this happen?” Often we sit in amazement at what is going on around us and blame the fast food industry, the parents, or both. The facts are much clearer than that though. With the 2008 release of the aforementioned study came the startling CDC report that this very generation will be the first generation to NOT outlive their parents. I think the bigger question to ask is, “How can I help?”
It is my firm belief that information is power. You can do a lot just by delving into the information system to find what you need to be of help. I MUST relate a fact that parents need to understand: If your child is overweight or obese, it is NOT your fault. It is your responsibility to seek the proper help and guidance for your family though. I’ll repeat. IT IS NOT YOUR FAULT. I see far too many parents come through my practice that are overcome by the shame of what they have allowed to happen and they cannot even find the energy to seek out proper assistance. Fault is not an issue here.
Let’s take a look at how obesity occurs. The body will store energy (calories) as fat any time that more is taken in than is needed at that time. The storage system is to be used later. I’m pretty sure we can all say we don’t go without food, so the storage system continues to grow unless the body is forced to use some of the stored calories (exercise). This process is more intense and takes longer than simply digesting a meal. So, the more calories we take in at any given time, the more we store in our fat storage system. Pile on top of that the fact that a lot of the calories offered to our youth are empty, meaning they provide little to no useable nutrition, and the storage facility really starts to get backed up. Think of it this way: which will give you more useable energy? A Cheeto? Or and apple? Now, which will most youth reach for first? Yeah, we’re getting it now. OK, so pile onto that the fact that most youth live sedentary lifestyles. This sounds so harsh, I know, but it is true. Compared to 30-40 years ago, the youth of today are nearly motionless. Video games, television shows, internet, etc have taken up the vital hours of movement that our children desperately need for their survival.
So, this all seems pretty cut and dry right? The youth of today eat too much, eat the wrong things, and don’t move enough. The bigger problem is that it is not that simple. For starters, many youth today are not learning proper respect and care for their bodies. We live in a fast society. We want it all and we want it yesterday. Due to this fact many parents don’t even have a proper respect for their own bodies. They ignore the signals that they need more rest until their body shuts down with an illness. Children pick up on this disrespect at a very early stage in life. If mom and dad don’t move (or just drop junior at the gym day care so they can get some “me time”) then kids don’t learn to appreciate movement either.
Another factor that seems to build up against us is the alarming rate of depression in youth. Due to overwhelming stress in school, a need to be “perfect”, stress at home, and even stress about one’s appearance, many kids are turning to drowning their sorrow in the nearest thing: food. Let’s face it, food tastes good. Even though you know it doesn’t give you love, that bowl of ice cream sure does taste good! Children are no different. How many of us parents have soothed a bo bo with a chocolate chip cookie or trip to the ice cream shop? I’m totally raising my hands here. Treats are fine, but we must practice awareness and model this awareness for our children.
So, enough with all the bad right? Sometimes it can be a downer when you hear all the statistics, but it enables us to take a stand. The next part of this article will focus on the question that is probably at the forefront of your mind by now: “How can I help?”As parents and caregivers, it is important to understand that we are NOT to nitpick or nag our youth into nutritional submission. Most of the families that come through my practice make this mistake first and it causes months, sometimes years, of detriment that must then be healed. This is not to say that we have greasy pizza every night for dinner, but salads usually just won’t do. Our youth are honestly just like us, they want to know the why. If you don’t have the information they seek, find a professional that will help. In light of this epidemic, many nutritionists are offering free or low cost classes that allow parents and children to learn the basics of solid nutrition. Most of the time, that’s all it takes is to reset the family foundation.
Always allow creativity to come into play for both exercise and nutrition. Be prepared to take your time and enjoy this process. Your youth and your family can have vibrant health and an even stronger relationship with these simple guidelines in place.
For more on healthy living, nutrition, and goal setting visit my blog at www.michellecfitness.com
One of the most common questions I get is regarding activity trackers. Clients (and friends) want to know what they do, are they useful and which one should they buy?
The purest goal of an activity tracker to make you aware of how much (or how little) you are moving during the day. They are useful only if you use them. Not only do you need to wear the tracker daily but you also need to look at what the data is trying to tell you. Which one depends on the features you need. I did a Fit Friday segment discussing my favorite three activity trackers. Hopefully it helps you decide which one might be the best fit for you. If you still have questions, let me know!
I have a client named Erin who is an exceptional cook and baker. In fact, she used to bake cakes professionally but had to give it up when she was diagnosed with a severe wheat allergy. Going completely gluten free was not an easy transition, but it was the only option she had if she wanted to live an active and healthy life.
Erin, who grew up in a home where everything was made from scratch, had to relearn cooking. Being so knowledgeable about food has helped her create some very yummy gluten free substitutions for common flour based comfort foods. When she told me about her Apple Cider Pancakes, I knew I had to have the recipe. When I asked her for it she tried to tell me it wasn’t really a recipe. She said all she did was substitute apple cider for the milk in the gluten free pancake mix. But as we talked she kept telling me about more modifications and additions. I say when you make more than one substitution it becomes a recipe. I hope you find these pancakes as deliciously simple as I did. Thanks for sharing Erin!
Yield: 8 Pancakes
Prep Time: 20 Minutes (includes 15 Minutes to Sit)
Cook Time: 10 Minutes
Serving: 1 Pancake
Per Serving: Calories 116; Total Fat 5g; (Sat Fat 1g, Trans 0g, Poly Fat 0g, Mono Fat 1g); Protein 4g; Carb 16g; Fiber 2g; Sugars 4g; Cholesterol 38mg; Sodium 122mg
You can top them with your choice of ingredients. A little butter or maple syrup works well. I like mixing 1 tbsp of PB2 with 1 tbsp of maple syrup and little water. Then I drizzle it over the pancakes. Enjoy!
Pamela Hernandez is an ACSM Certified personal Trainer and an ACE Health Coach located in Springfield, MO.