We don’t consider it, but breathing is important. Now you’re thinking, “What’s up with this chick? Of course breathing is important!” I’m referring to conscious breath, awareness. Just like our heart automatically beating, we often take the breath for granted.

Deep conscious breathing has many benefits, including:

• Forcing your lungs to take in more oxygen, while expelling more carbon dioxide.
• Expanding the diaphragm muscle, which helps stimulate your lymphatic system, which helps rid your body of toxins.
• Stress reduction and help with weight loss.
• Creating awareness in the body.

Try an experiment: Inhale and exhale. Now stand, take an inhale, and as you are inhaling, reach your hands up towards the sky, and down to your side in a circular motion. Repeat this again, except as you bring your hands up, think of bringing the energy of the room in towards you, as you bring your hands to prayer position in front of your chest. Now lower hands to the floor, palms down.

Notice a difference between all of those?

How are you feeling now?

Pretty darn good, I bet. Energized, focused, and centered. That last breath can be found in yoga, tai chi, and numerous other practices.

So before you go get your energy from a cup of coffee or a sugary treat, take a breath.

Really…

To your health and happiness,

SPRING AHEAD: FAST FORWARD

Years ago, when there was a time change, we would change the time manually, but not by pushing a button. There was a tactile involvement required; we moved the hands gently into position, or we gingerly pulled the tiny metal knob on our wristwatch, just until we heard that click indicating we could now rotate the hands to the correct time.

Now our mobile phones, televisions, and other devices, change time almost without us even noticing.

How has that had an effect on you? While we used to be more mindful of things like that, we no longer have to think about it. I remember the feel of rotating those hands on my watch. It was a thoughtful process. Our electronic, fast-paced world is making us more automated as well. We work harder, keep longer hours, connected 24/7 thanks to technology. We talk fast, move fast, drive fast, and eat fast food. I think we’ve almost forgotten how to slow down.

Even in the workday, it is completely possible to take a moment for a deep breath or stretch. It’s so hard to convince people of that, though. Ask yourself, “What is the worst thing that will happen if I slow down for a minute, or even 30 seconds?” Just for tomorrow, turn your clock slowly. Allow yourself to get up and stretch. Go for a short walk outside. Try a counting breath, (what I call the 10 second meditation): Inhale to the count of 5, then exhale to the count of 5. Read an inspirational quote. Doodle on a piece of paper. Make an effort to be mindful of the food you eat, and plan your day so you don’t have to rush as much. Do all or any of the above, but try it.

Don’t let time pass you by without noticing. Reducing stress, learning to balance work and play, and finding time just for you, is an important part of a healthy lifestyle.

To your health and happiness,

Tami Racaniello, Workplace Wellness Expert & Health EmPOWERment Coach

631-793-1945

CAN YOUR OFFICE BE A PAIN IN THE NECK?

Whether you work for yourself or someone else, your desk is your space, your haven, for however many hours you spend there (and I'll bet it's many). Not thinking about it that way? Time to change the mindset and make your work space help you be healthier and happier.

As a workplace wellness expert, I also do ergonomic consultations. I make your space work for you, instead of you trying to fit into the space. Chair height, placement of items such as the computer, keyboard, and phone make a huge difference in how you feel at the end of the day. Incorrect placement of these items, or not adjusting the work space to your body type, may cause stress, back pain, neck pain, or shoulder pain.

I have a client that I've been working with for a while, but when we first met, she complained of constant lower back pain. After assessing her medical and injury history, I asked her to show me how she sits at her desk. Because of her leg length, she always needed to reach for the floor, causing her to have poor sitting posture, which was putting pressure on her lower back. Since her chair couldn't go lower because of the desk height, I suggested a foot stool. My client no longer has the back pain.

Sometimes the fix isn't as easy, but most of the time, it's 1 or 2 simple adjustments that can make your work space a healthier place to be.

Health and happiness,
Tami

# # #

ARE YOU OVERESTIMATING  YOURSELF?

At presentations, I ask the group to raise their hands for "How many people think they eat well?, and "How many people are very active during the course of their day?" I generally get a lot of hands for the eating and a few for activity. I tell them that we tend to overestimate on both counts. Recently one woman said, "You mean we're legends in our own minds?" An amusing way of saying it, but it's true. We want to believe we are doing the most for ourselves, so we are convinced it is so.

There was a study that was published fairly recently in a psychology journal. When a fast food chain placed healthier choices on the menu, people that considered themselves health-conscious still ordered the burgers and fries. Having the healthy food items on the menu, created a perception that the restaurant was now healthier, and the perception of health seemed to be enough.

In my own experience with clients, I find the same thing. A client will tell me they eat a salad for lunch everyday. A salad is a great choice when it's an assortment of veggies, but then add cheese, processed meats, bacon bits, croutons, and pour dressing over the top, and there could be 500 calories or more of food that doesn't have much nutritional value. Even with tuna salad or egg salad, the mayonnaise used to prepare it can add a staggering amount of calories at 100 calories per tablespoon.

Start by writing down what you eat. My clients give me 3 days worth, and that's enough to get an idea. Working with someone that can really guide you is the best, but if that's not possible, review your daily food list and look for a variety of food groups at each meal, more whole foods in their natural state than processed foods (a good ratio is 80% natural state foods to 20% processed), and take note of skipped meals. There are also online programs or phone apps that can help guide better food choices by calculating nutritional values of foods as you log them in, so you can see if you are getting a good balance every day. There are many programs, but they are not all accurate. I've found myfitnesspal.com to be very accurate, and it counts full nutritional value as well as calories.

Log activity level as well; how often you stand vs. sit, and amount of walking done (a pedometer will help calculate steps). Next week we'll talk about how to get more activity into your day easily.

If you have any questions, connect with me, and I'll be happy to help!

Health and happiness,
Tami

# # #

Pick Your Mix Smoothie

A smoothie is great for a quick nutritious breakfast, or a healthy pick-me-up anytime during the day. They are also a yummilicious way to satisfy cravings, and get more greens and fruits into your day. Pick one or more items from each section, and blend with ice. These are just some ideas to get you going. Use your imagination, and you can make some fabulous creations! For example:

Pumpkin Pie Smoothie - 1/4 cup organic canned pumpkin, 1 cup coconut milk, 1/2 banana, pumpkin pie spice, 1 scoop vanilla rice protein.

Chocolate Peanut Butter Cup: 1Tbsp raw cacao powder, handful baby spinach or scoop of greens powder, banana, 1 Tbsp organic peanut butter, 1 cup coconut or other non-dairy milk. Add a date for extra sweetness.

Carrot Cake Smoothie: raw carrot (puree with water), 1 Tbsp walnuts, 1 cup coconut milk, ½ tsp vanilla, cinnamon, ½ banana, 1 Tbsp raisins or 1 date, 1 tsp coconut oil.

For more ideas, email me: joinus@itstimetogetfit.com 

Liquid:

Almond Milk, Coconut Milk, Soy Milk, Brewed & cooled green tea, Water

Fruit and veggies: (can be frozen or fresh, and adding banana or date with other fruits acts as a natural sweetener)

Berries in any combination – Acai, Blueberries, Goji, Raspberries, Strawberries

Mango, Banana, Melon, Oranges (just peel & take out seeds, throw in whole to get the most nutritional value), Dates, Pomegranate Seeds, Pumpkin, Carrot

Greens:

Kale, Baby Spinach, Greens Powder

Protein:

Hemp, Rice, Nut butter or raw nuts

Seeds:

Flax, Hemp, Chia

Add-ins:

Cacao (raw cocoa powder), Vanilla, Cinnamon (or other spices)

# # #

DON'T WORK. . .  PLAY!

I was recently on a ferry, traveling to Connecticut, and I noticed a young boy repeatedly lifting and lowering himself between two tables that were close to one another.  He was having a great time!  Look on any playground, and you’ll see children running, jumping, climbing, and having fun.  Most adults doing the same things take them more seriously (how many smiling joggers have you seen?). When did play become work, and why can’t a work out be a time to play?

Remember what it was like to be a kid, and make exercise fun.  Don’t think reps, sets, or how long you’re doing it.  Just move; and move as often as possible during the day.  While gyms can provide tools, body weight is all you need.  Thinking out of the box, and keeping an open mind on exercise will give you options in places you may have never even thought of.  The boy on the ferry saw two tables, and made an activity out of them.  There are options for exercise and movement all around you. 

Movement is only fun if you enjoy it, so find something you like. Try things like interval walking (walking done slowly, then quickly, in repeated, timed sequences), running, bicycling, hiking, swinging on a swing, balancing, push-ups, pull-ups, squats or climbing.

Don’t be afraid to try something new and challenge yourself.  Something you didn’t think you’d like, or didn’t think you could do, could be your next favorite exercise. You never know if you don’t try. There can be a frustration factor when you do something that you’ve never done. Your body needs to find its way, and learn the mechanics of the movement. If the movement takes more than a couple of times to get, let it go, and try again next time. Usually the mind remembers, and it’s easier and less stressful the second time around.  If it’s a balance exercise, you may fall or have difficulty holding the pose.  It takes time to develop coordination and balance, but well worth it.

With any form of exercise, visualize the movement, and envision yourself doing it.  Most of all, laugh and have fun.  Before you know it, your workouts will become play, and you will be reaping the benefits, both mentally and physically.

# # #

INSURANCE PLAN FOR A BETTER QUALITY OF LIFE

What we do today has a direct impact on our tomorrows.  We can give ourselves an insurance plan for a better quality of life, no matter what the age.  Exercise, eating well, making health a part of a lifestyle for the long term, can be challenging for some, but what if I told you it could be easy, and fun?

Personally, I used to despise exercise, and my idea of eating well, was that bag of cookies I had just picked out at the bakery.  I was also 100 pounds heavier than I am now.  I grew up with no idea of health, or healthy food.  Tuna and corn chips, bologna sandwiches, and meatloaf with potatoes, cheese, and vegetables were just a few of the meals I ate.  We did have lots of veggies at my house; unfortunately they all came out of a can.

When I was turning 40, I saw too many people around me struggling with health complications, and I decided my tomorrow was going to have a different end.  I started to educate myself on exercise and nutrition.  At the beginning it was boring and difficult, and since I was getting conflicting information from things I read, and people I spoke to, I wasn’t really sure where to turn to get the best, most accurate advice.

It’s my honor to be that source for you!  Having experienced the frustration of not getting the answers that I sought, I became a Certified Personal Trainer, Fitness, Yoga, and Pilates Instructor, a Wellness Coach, a Healthy Cook/Raw Food Chef and a Nutritional Advisor.  I’m still furthering my education, and take courses continually.  My goal is to be the best resource possible for you! And through my experiences, I learned how to make it all fun, and I can show you how to make it fun, too!

I am your cheerleader and your Health Empowerment Coach, so talk to me, let me know about you, and ask questions.  Together, let’s create a wonderful community of support, information, and play!  

Health, happiness, and positive energy,
Tami