Your Fitness

Still thinking about getting started on a fitness program?Consider joining a group class for major results and major fun!Here are some benefits of working out with a group versus working out by yourself.

Qualified Instruction

Attending a class that is lead by a trained and qualified professional is a surefire way to learn the correct form of each exercise and can help you improve how you move your body to prevent injury or prevent making an existing condition worse. They also can show you how to modify exercises if you are at a different level than the rest of the class.

Variety

Just like women, group exercise comes in all shapes and sizes. There are already a large variety of classes available at most gyms and studios and more formats are being introduced all the time. You just need to try all formats to decide which best suits you. Some popular classes today are latin dancing, indoor cycling and mind/body classes.

Accountability

One advantage to group exercise classes is the accountability.If you decide not to attend classes, most likely your absence will be noticed. Consistency is huge when starting an exercise program and for this reason, the benefit of the accountability of a group exercise class will increase your results substantially. At RAM Fitness, we ask clients to sign-up in advance for classes to help schedule-in their workout. This adds another level of accountability to ensure your success.

Fun

Group exercise classes are a great way to have fun! If you are having fun, you will be more likely to go more often. Encourage other friends to join your class or make friends with the people around you. Many long-term friendships have been made with people just getting to know each other in an exercise class. Knowing that others know what you are going through will also help keep you coming back for more. And what could be more fun than a brand new fit and healthy body?

Come try out a group class at RAM Fitness! RAM Fitness offers a variety of small group classes to women of all shapes and sizes.

Reject The Diet Mentality

Become an Intuitive Eater

It’s time for our next principle of Intuitive Eating—Feel Your Fullness—and I have a confession to make.I failed at feeling my fullness tonight.First,I worked late, not finishing up with my last client until almost 8:00 pm.It had been too long since lunch, and I found myself in quite the ravenous state by the time I was leaving the office.Second,I failed to eat without distraction.Because I am always two steps behind on meeting a deadline, I chose to eat dinner while writing this very article.Both of these decisions—ones that inhibit an intuitive eater from truly respecting her fullness—left me further away from satisfied than I would have preferred and teetering on the edge of stuffed.

I share all this for one reason: To remind you, my friend, that this journey is about progress, not perfection!Tomorrow is a new day.But in the meantime, let’s get an overview of this month’s principle.

Principle Five: Feel Your Fullness

The original intuitive eating pros—Evelyn Tribole and Elyse Resch, define “feeling your fullness” as the ability to stop eating because you have had enough to eat biologically.Much like what happened to me, certain habits, such as becoming ravenous before you eat, staying distracted while eating, or feeling obligated to eat by well-meaning “food pushers”, can cause overeating. Additionally,the majority of chronic dieters don’t stop eating until the last morsel is gone, and this creates an inability to recognize a level of comfortable fullness.These “clean-your-plate” club members come by this honestly— either through a lifetime of meager portions offered in dieting plans or from well-meaning parents who taught that plates must be cleaned before you leave the table.

Therefore, many members of the clean-your-plate club turn on autopilot when they pick up the fork. That is, they eat until completion, or until the food is gone.To break this unhealthy pattern, it is often beneficial to move to the opposite end of the continuum, which means becoming more mindful, or even hyperconscious, of eating—not a place you want to live forever but long enough to break the cycle.

One of the first steps away from “autopilot eating” is conscious eating, which Tribole and Resch have broken into a series of stages.First, pause in the middle of a meal or snack and take a time-out for taste and satiety checks (something I obviously forgot to do!).Ask yourself if the food tastes good, or are you just continuing to eat because it is there? Check your fullness level, much like you Check your hunger level prior to eating.Do you still feel hungry? Or is your hunger going away and satisfaction setting in?

Once you finish eating, ask yourself where your fullness level is.(See the sample scale.)Did you reach comfortable satiety or did you exceed it? The more you become aware of your fullness level at satisfaction, the more you will know when a bite of food is your last—a most important step in respecting your fullness.Don’t get discouraged if this takes time.The important thing is you are on the road to recovery and not still signing-in at the clean-your-plate club for every meal.However, the flip side of this is there is no rule that says you must leave food on your plate.If you are hungry and not yet full, eat it all and enjoy! The key is to become conscious, learn how to respect fullness, and be free from the shackles of dieting.

Ten Core Principles of Intuitive Eating

by Evelyn Tribole, M.S., R. D. and Elyse Resch, M.S., R.D., F.A.D.A.

1. Reject the Diet Mentality

2. Honor Your Hunger

3. Make Peace with Food

4. Challenge the Food Police

5. Feel Your Fullness

6. Discover the Satisfaction Factor

7. Cope with Your Emotions without Using Food

8. Respect Your Body

9. Exercise–Feel the Difference

10. Honor Your Health–Gentle Nutrition

Cindy Mondello is a Licensed Professional Counselor and founder of Restoration Place Ministries, a local nonprofit organization offering significantly-discounted counseling services for women.For more information or to schedule an appointment with one of our therapists, call 336-508-8573 or visit us at http://www.restorationplaceministries.org.

Your Fitness

BE SMART WHEN SETTING GOALS FOR 2O14

Keeping your resolution to get fit and lose weight doesn’t have to be difficult. Follow these S-M-A-R-T tips to realize your goals in 2014.

SPECIFIC

Ensure the goal you set is very specific, clear and easy to understand.Instead of setting a goal to lose weight, be more specific and aim to lose inches off your waist or to run a 5k race.

MEASURABLE

Choose a goal with measurable progress so you can see the change occur.By measuring your changes, like measuring your waist or tracking how far you can run, you can see how you are progressing and notice how it is helping you reach your goal (or not).

ATTAINABLE

Set goals that are attainable and relevant to you.If you set goals too far out of your reach, you probably won’t commit to doing what it takes to get there. Setting a goal to run an ultra-marathon is probably not a prudent goal if You have never run before.Choosing a 5k or 10k would be much more attainable and will give you the sense of achievement when you accomplish it.

REALISTIC

Make sure your goal is realistic. Resolving to workout 7 days a week and to stop eating all your favorite junk food is not realistic.Consider taking smaller steps at first to reach your goal, such as exercising 3 days a week and reducing your junk food intake to 1 time a week.

TIMELY

Set a timeframe for the goal.Putting an end point on your goal gives you a clear target to work towards.If you don’t set a time, the commitment is too vague and it’s easy to put it off until tomorrow.Following the SMART method for setting goals is a great way to achieve your New Year’s Resolution.Other tips are to plan ahead, get support from friends and family, reward yourself, and remember you are human and that nobody is perfect.

Reject The Diet Mentality

Become an Intuitive Eater

Principle Four: Challenge the Food Police

In our quest to become Intuitive Eaters, we will focus this month on the fourth of ten principles: learning how to challenge the food police. In the world of dieting and eating, there are specific “voices” which influence the way we think, feel, and behave in regard to eating. In light of our limited space here, I will introduce you to the two most important voices: the Food Police–which is only harmful–and the Nurturer–which is only helpful–in determining the success of becoming an Intuitive Eater. To learn about the other voices and how they can help or hinder your journey, read chapter 8 in Intuitive Eating by Evelyn Tribole and Elyse Resch.

Developed through dieting, the Food Police is a strong voice that judges how “good” or “bad” you are in the area of eating, and it almost always surfaces with a verdict of “guilty.” The highly critical Food Police inspects every eating action. What thoughts are being promoted by your police? Here are a few common ones: Sweets are bad for me. I should never eat after 6:00pm. I should never eat anything that has fat in it. Cake is bad. Carrots are good.

It is important to realize that the Food Police is not only alive and well within our own private thoughts, but also in our culture, where even non-dieters experience eating angst. In a random survey of approximately 2,000 adults, nearly half reported feeling guilty after eating food that they enjoy! So be aware that the Food Police lurks in the shadows of society, in the comment of the well-meaning friend or family member who says, “You’re not going to eat that, are you? I thought you were trying to lose weight!” However, we must realize that just because someone makes an inappropriate comment does not make it true.

On the other end of the spectrum, where the Intuitive Eater is found, you hear the voice of the Nurturer–soft, gentle, and nonjudgmental. It never scolds or scrutinizes and is one of the most significant tools to becoming an Intuitive Eater. It will provide coping statements to counteract the harsh accusations that the Food Police can hurl. The following are examples of what our Nurturer might say: It’s okay to eat a cookie; eating a cookie is normal. When I overate today, I wonder what was really going on with me that I needed more food to comfort myself. Losing weight is a slow process, and I will choose to be patient and celebrate the successes along the way.

So remember, even when you reject dieting (principle one), honor your hunger (principle two), and begin to make peace with food (principle three), if the Food Police isn’t subdued, you are on a slippery slope headed back to bondage.Rid yourself of the negative voices that have been buried in your psyche for so long, and instead choose to nurture yourself with gentle truth. By listening to your instinctual signals, you’ll have the chance to form a healthy relationship with food!

Deep Treatment with Eggs

Deep condition with eggs. Mayonnaise is mostly eggs, so it only makes sense that eggs would also be an effective way of putting moisture and shine back in your hair. Crack 2-4 eggs  into a bowl. Separate the yolk from the whites, placing the egg whites aside. A good egg white omelet might be a good way to use them up.

Pour olive oil in the bowl, just enough to cover the yolk, and whisk together. Make sure the solution is well blended.

Shampoo your hair in lukewarm water then put mixture in your hair. Let it sit for 5-6 minutes, then rinse it with cold water. Warm or hot water can scramble the egg.

 

Organic Citrus Scrub

Things you’ll need

  • 1 tablespoon of Wild Flower honey
  • 5 drops of white willow bark tincture
  •  5 drops of goldenseal tincture
  • 5 drops of Echinacea tincture
  •  5 drops of ginkgo biloba tincture
  • 3 tablespoon of lemon juice
  • 2 teaspoon of orange juice
  •  2 teaspoon of cucumber juice
  •  3 tablespoons of English clay powder
  • 2 teaspoon of Grapefruit juice
  • 2 teaspoon of tangerine juice
  • 1 cup of raw sugar

Combine all the ingredients into a small bowl and let it sit for at least 15 minutes.  It does not matter where you store it for those 15 minutes then scrub you lovely face with your new facial scrub.

This mask works well on oily skin and this can also be used in the maintenance of oily hair for those who ant to control hair oils.

 

Kung Pao Tofu

 

Kung Pao Tofu

  • 1 block tofu, firm
  • 1 tablespoon peanut or olive oil
  • 1 cup hoisin sauce
  • 1/2 cup soy sauce
  • 1 tablespoon Sambal Oelek (chili and garlic sauce)
  • 1 tablespoon Spicy Bean Paste (Korean hot sauce)
  • 1/2 cup red wine vinegar
  • 1/2 cup sugar (optional)
  • 1/2 cup carrot, small diced
  • 1/2 cup onion, small diced
  • 1/2 cup red bell pepper, small diced
  • 1/2 cup zucchini, small diced
  • 1 tablespoon peanut or olive oil
  • 1/4 cup macadamia nuts or peanuts

Place the water packed tofu in the freezer overnight. Using tofu that has been frozen first will give this dish a meatier feel. Freezing makes the texture of tofu chewier, which resembles chicken. Thaw the tofu by leaving it out all day or in the microwave for a few minutes. Once thawed, squeeze the tofu between your hands over a bowl to catch all the water that will come out. It will feel like squeezing a sponge dry. The more water you get out, the more the tofu will absorb the flavors of the sauce. Slice the tofu in to bite-sized cubes and fry in the peanut oil until golden brown. Set aside.

Next, make the Kung Pao sauce. Combine all the sauce ingredients in a mixing bowl and mix well, then set aside. Adjust the sauce to your taste by adding more hot sauce if you want the sauce to be hotter, and less sugar to take away some sweetness.

Cut all the vegetables into same size pieces so that they will cook evenly. You can use all your favorite vegetables, these are just a suggestion. In a sauté pan heat the peanut oil and sauté the vegetables. Just be sure to add the thicker ones, like carrots, first and let cook for two minutes. Then the onion and bell peppers for another two minutes. Add delicate vegetables like zucchini last and only cook briefly or they will get mushy and lose vitamins. Add the golden tofu cubes and mix gently. Now add the sauce, a little at a time, until you get the desired coating. Let the mixture simmer for a few minutes to reduce the sauce and thicken it. For the final touch, sprinkle with macadamia nuts for a truly local flair, or peanuts. Serve over jasmine rice and enjoy!

I am not a vegan but, I do prefer foods that are healthy for my heart and body.  This new year I am going to make my plate colorful so, when I upload more pictures of healthy food ideas I am going to make it colorful because food has color.

Deep Treatment with Mayonnaise

Want soft shiny hair on the daily basis?  Well keep reading on to find out more on how to treat your hair the way it was meant to be.

  1. Deep condition your hair with mayonnaise. This is an easy way to get moisture and shine back into your hair.
  2. Smear real, organic mayonnaise through your dry hair. For the folks with oily scalp and skin, don’t rub it into your scalp or too close to your hairline. and make sure to really work it into the ends.
    • The amount depends on the thickness and the texture of your hair. Oily hair and scalps need less mayonnaise; drier hair will need more.
  3. Wash your hands, then wrap your hair in a shower cap or plastic bag. A towel on your head will also help contain it, though you’ll have to wash the towel afterwards.
  4. Keep it like that for about an hour. Rinse your hair, then shampoo it. Style your hair the way you normally do.

Tip

Hibiscus Paste Hair Treatment

  • Herbs are used to restore the healthy texture of hair. This time wash a few hibiscus leaves and place them into a medium-sized container. Pour a tiny amount of water in the container and let the leaves soak for 10 minutes.

    Then put these ingredients into a blender until you get a fine paste. Apply the treatment on your tresses and leave it on for 20 minutes. The last step is to wash your hair with lukewarm water. Enjoy the silky smooth feel of your hair.

Using the Mayo treatment alongside the Hibiscus paste will make you hair the envy of all people.

homemade beauty facials that will break the boring days

Beauty is really not everything what are you suppose to do on those day that you are bored out of your mind? Well here are three beauty mask or facials that you can use to break the boring days apart.

1. Turmeric Powder and Orange Juice Facial

  •  Eliminate dead skin cells from the depth of your pores with this simple treatment. In a bowl mix 2 tbs of turmeric powder with 1 tbs of orange juice. Massage the paste into your skin for 4-5 minutes. Then leave the facial on for 10 minutes and finally rinse it off with cold water. In order to have a radiant and spotless complexion it is important to unclog your pores and keep your skin free from sebum excess and grime.

 

2. Almond and Dried Lemon Peel Facial

  • Use the following face pack recipes to protect your complexion from blackheads and pimples. In a bowl mix 2 tbs of ground almond with 1 tbs of dried lemon peel.

    Then add a tiny amount of milk just to obtain the ideal texture. Spread the facial uniformly all over your face and leave it on for 15 minutes for a revitalizing effect.

3. Aloe Vera and Tea Tree Oil Facial

  • Cleanse your skin with this natural facial recipe. Apply a tiny amount of organic aloe vera gel and 2 drops of tea tree oil on a cotton pad. Rub this mixture into your pores and leave the treatment on for 10 minute.  The final step is to wash off the facial with cold water to close your pores. Use this deep-cleansing remedy on a regular basis for a flawless complexion.