Get Healthy with Kate Garner

Complete Reboot

2011-04-18T13:53:00.000-05:00

I am working on a complete makeover of this blog in anticipation of some life changes. This will happen over the next week or so. This will still be a great place for healthy lifestyle ideas, but I am expanding to include new content.

Thanks for your patience,
Kate

Oops, I broke my blog

2011-03-01T17:32:00.000-06:00

Yep. I changed a security setting and the next thing you know, BAM, broken. Ugh. The sad part? I didn't know until a few days ago.

It's a long story, but suffice it to say, I have some blogs to recreate and a fresh start to make. It will teach me to fiddle with something that was just fine.

Starting tomorrow, with the oops corrected, I will give you fresh blogs and push through the old ones to see if they are worth saving.

Yours in Health,
Kate

Comfort Food - Fried Chicken and Mashed Potatoes

2011-02-05T22:55:00.000-06:00

It's the weekend and with more snow in the forecast and a cold snap on the way next week, we could all use a little comfort. Frankly, potatoes are calorie heavy as a rule, but you can make the mashed variety healthier and at least not pour on the fat. (Read, no gravy.) Fried chicken is pretty bad for you, no matter what. But if you don't really fry it, use chicken breasts instead of dark meat and keep the breading lighter, you have a fighting chance.

This recipe is from Eating Better America and is called "Healthified Mashed Potatoes". It's called such because it cuts out the butter and adds heart healthy olive oil in its place, which I had never tried before. Then they keep it simple with salt and pepper and fresh chives. Nice job!

As for the "Fried Chicken", I LOVE the folks at "America's Test Kitchen"! They try all the techniques, so you don't have to. In fact, if you ever want a no-fail recipe, go here. There is a membership fee, but if you are a serious cook or just starting to learn, this site is unbelievable.

As for a recipe, I will let you choose what fits your fancy. However, these are the tips from America's Test Kitchen for getting it to come out as closed to tasting 'fried' as possible:

Oven-Fried Chicken

Crunchy-coated, tender, juicy fried chicken is utterly irresistible, but it can be a real pain to prepare. There’s the multi-step breading to contend with, and then there’s all that hot, spattering oil. We wanted to mimic the best of fried chicken with a minimum of fuss, and bake it, not fry it. Here’s what we discovered:

Test Kitchen Discoveries

Marinate the chicken in highly seasoned buttermilk flavored with mustard, garlic powder, black pepper, and hot pepper sauce. Soak the chicken for at least one hour, or even better, overnight, so that the flavors have a chance to penetrate deep into the meat.
Use a blend of corn flakes and breadcrumbs for the crispest coating. Seasoned heavily with spices and lightly coated with oil, the coating bakes up as crisp as a deep-fried crust.
Bake the chicken in a hot (400-degree) oven on a wire rack set on a baking sheet. The rack allows hot air to circulate beneath the chicken so that all sides of the pieces become crisp.
Traditional homemade fried chicken has 552 calories, 34 grams of fat, and 10 grams of saturated fat per serving. Cook’s Country Oven-Fried Chicken has 216 calories, 9 grams of fat, and 4 grams of saturated fat per serving.

Nice calorie savings, huh? We have tried this at home, very tasty and crispy. And that's coming from a girl that used to love the Colonel's extra crispy!

Yours in Health,
Kate

Get Fidgeting!

2011-02-04T11:55:00.000-06:00

I was going to write this fabulous blog on how fidgeting can help you lose weight. It's true, your tendency of pacing instead of standing still or bobbing your leg when typing can help you burn more calories.

If you wear a calorie burning monitor, you can prove this yourself. Set aside two days in a row with the same basic planned activities. Except on one of the days be as still as you can in between your work, chores or exercise. On the other day, fidget in any way you can think of. You will find a noticeable difference in calories burned. Probably between 100 to 350 more calories burned on that day. It may not seem like much, but when you add it up over the year, it's pounds lost, for very little work.

The reason I say I WAS going to write about this, is because someone else has done it better. In fact, MedicineNet.com has even used one of the studies I was going to cite. It's a great look at how a little can add up to a lot.

Yours in Health,
Kate

Chiropractic, Give it a Crack

2011-02-03T20:33:00.000-06:00

Okay, actually, that's a bit of a misnomer. While you sometimes hear a 'cracking' noise when you are being adjusted by your chiropractor, it's actually harmless. It's gases escaping the barriers surrounding your joints.

Because of noises like this or urban legends, I know there are people actually scared of chiropractors. Worse yet, there are other doctors who warn away from seeking such care. The former is lack of knowledge. The latter often has to do with lack of knowledge as well, but also selfishness - they would rather you continue to come to them or let them do surgery, rather than find relief outside of their practice.

Chiropractic medicine offers a wonderful (non-surgical) alternative for relief of not just back and neck pain, but many other maladies with which you may afflicted. That being said, I have never met a chiropractor who discouraged surgery for those who really needed it. These doctors just want to make every effort to assist you and lessen the possibility of going under the knife.

Let me tell you about a my recent visit to the chiropractor. After tweaking my back from a slide on the ice, within minutes I could barely walk. It was a subtle slide, but it pushed both of my hips out of position. While I was at the doctor, I decided to mention that my neck had felt stiff for quite a while. A few adjustments and some therapy later and I was walking better and seems to be half an inch taller.

In truth? I had been so misaligned that indeed I was standing taller! And, the adjustment also spotlighted the fact that my misalignment was blocking several key glands that help monitor and maintain stress, weight gain and other things I have been struggling with. I would never have known if I hadn't slid on the ice.

My story is just one example. Chiropractors tend to be holistic, so not only do they look at your joints, they also consider other issues surrounding your overall health. You see, being misaligned can cause: bad sleeping patterns; weight gain; increased pain from diseases like fibromyalgia and crohn's disease; migraines; achy feet; even personality changes.

I am not telling you to run out tomorrow to a chiropractor. What I am saying is that if you are looking for relief from a long-term problem, this may be an alternative to 'just living with it'. This website can help you find some other answers and a doctor if you decide you want to try a new option for relief.

Yours in Health,
Kate

Snow, Here We are Again

2011-02-02T08:32:00.000-06:00

My deepest apologies for the lack of posting. Friday I was running 200 miles an hour, working, seeing the chiropractor for my back/neck and then getting everything done in time to meet my mom for dinner and take her to Riverdance.

That makes two times in two weeks I have had my mother alone, it was so nice. She updated me on her work with our family genealogy. It seems I am related to Richard Nixon, Lucille Ball and a number of other big names on my grandfather's side of the family. Now mind you, we are probably all related in the end, but it was fun to hear of my distant cousins.

As for Riverdance, WOW. It was amazing watching them dance without moving their upper body. And they don't appear to sweat or breathe heavily. I am sure they do, but they make it look so easy. Plus, I think they must all be double jointed, the way they swing there legs with such liquidity is astounding. I guarantee I would pass out after five minutes of attempting to dance like them, never mind surviving a whole show. But then, they are trained athletes.

As for the weekend, I was tired. I slept in on Saturday and still took a nap in the afternoon. Sunday was work and dinner at mom's and errands. As well as getting my roomie ready to head north for an extended stay. She is up helping a family member who is ill and with the storm coming we made the call she needed to leave Sunday night, obviously we nailed that one.

Anyway, I am back in the saddle with posting. Expect useful important things as early as this afternoon. Stay warm!

Yours in Health,
Kate

My Butt Could Use a Good Laugh

2011-01-27T20:30:00.000-06:00

And so could the rest of me. You have heard that laughter is the best medicine? Well, while it won't ever surpass the polio vaccine or penicillin, it is good for you. In fact, laughing 15 minutes throughout the day burns an average of 50 calories. Admittedly, that's not even an Oreo, but it's not just the calories that count when it comes to a good guffaw.

Laughter helps reduce stress and decrease the offending hormones involved - cortisol, adrenaline and dopac. This is important because cortisol is a particular problem for those trying to lose weight. It has a long history of 'protecting' the body by building fat, especially around the midsection, in reaction to stress. When we were living in caves, this was useful as stress was often brought on by conflict or if the weather turned and we knew that food wouldn't be as readily available. Now, for most of us, food is everywhere and our bodies never changed their chemistry.

A good giggle not only assists in fighting the bad, it increases the good - T-cells and globulins. These are agents that act to build and bolster our immune system. You see, though the science is late 20th century to today, the expression, "Laughter is the best medicine", was sound a hypothesis long ago.

In the spirit of funny, I wanted to bring you a few things that could potentially make you healthier...

From Go Comics - Two of my all time favorite strips -

The American Film Institutes Top 20 Best Comedies of all time (as of 2000) -

The poster and trailer for the new movie "Cedar Rapids" and yes, for you Iowans, it really was shot in Cedar Rapids:

So, there you are, just a few things that make me laugh. Whatever hits your funny bone, laugh and laugh often, it's good for you.

Yours in Health,

Kate

The Remainder of the Week

2011-01-26T17:40:00.000-06:00

I got so busy today accomplishing things (hallelujah) that I have run out of time to write something useful for you. So instead, I want to preview the rest of the week:

Tomorrow - How humor can help you lose weight
Friday - The benefits of chiropractic care - and yes, it can help you lose weight
Saturday - Lose weight by fidgeting
Sunday - More comfort food - fried chicken and mashed potatoes made healthier

Yours in Health,
Kate

Tuesday Inspiration

2011-01-25T19:12:00.000-06:00

I love a good story, heck we all do, about people who have been there and done that, when it comes to what you want to do. Today's story caught my eye because of the 'after' picture. She really looks like she could kick your ass. Then I read her story - and she can. LOL.

Sweta's story is on the Women's Health Magazine website, but I wanted to share her before and after picture here, so you could get the idea. Not only has she lost 95 pounds, but she has gained confidence and has a real respect for herself, you can tell just by looking at her.

That's one of the biggest things we're all looking for as we try to lose weight - respect. Sometimes from others, because we are so often written off for being fat. But mostly from ourselves. We lost our way when it comes to self-appreciation and self-control, that has added up to many an internal insult and a constant boxing match of conflicting emotion.

This is a reminder to stop beating yourself up and instead turn the aggression outward to beat the real problem.

Yours in Health,
Kate

Comfort Food

2011-01-24T15:12:00.000-06:00

It turned off sunny today, which is awesome. In fact, the weather looks pretty good, right up until the weekend when it's going to get ugly cold. Perfect, time for comfort food.

I know what you are thinking - comfort = unthinkable amount of calories. True, though there are healthier ways to get that warmth in your stomach and smile on your face. I dug around for a recipe that was healthier and still takes you to a 'happy place' for the ultimate comfort food - macaroni and cheese.

Honestly, mac n' cheese is a calorie bomb, but it can be better. This recipe from a cooking blog, Gina's Skinny Recipes, that I had never been to before, does just that. I plan to look deeper, I have a feeling I found a new favorite site.

So, enjoy your comfort cold when it gets below zero again this weekend. And remember a side of broccoli or a big salad make great fillers.

Yours in Health,
Kate

The Post with No Name

2011-01-23T02:43:00.000-06:00

Today and today were those random days where a lot happened...

The day started after a not great night's sleep thanks to Sheldon the kitten. His kittenhood will be the one I will not miss when it's over. The other 'kids' were much easier, although Lori the roomie would argue that Mischa was worse. You see Sheldon has decided that anything on my nightstand should be on the floor after dark. So every night he comes in and knocks things off, one at a time, if it rolls he will chase it. If it doesn't, he moves on to the next thing. If it finally wakes me up (always) he jumps in bed, wants a cuddle and then tries to draw blood when I start to nod off and the petting slows. Good thing he's cute. ;)

Once up, it was on to a meeting with readers of !ntuition Magazine. Enjoyed hearing their feedback, good and bad. We can't be better without constructive criticism. Thanks to those ladies for sharing their Saturday morning!

I went to grab a healthy lunch - veggies with tofu at the new Thai restaurant in East Village. It's called 'Taste of Thai' and one star is plenty spicy for me.

Then on to an adventure trying to rent "Despicable Me" - 6 Redboxes and a Blockbuster kiosk later, I went and bought it. It's a really wonderful movie and I will watch it enough to justify the purchase. I took it over to my dad and step-mom's and we watched it. I had a small bowl of popcorn with a few M&M's - don't mock me, it was today's treat. :) My brother Gordon came down when we were about to start the movie and he was sick, he went back upstairs to lay down - this is important for later in the post.

After the movie I was suddenly incredibly tired. I was supposed to go to the Iowa Energy game, but I realized if I didn't get a good night's sleep, I would be useless in the morning. I went home, ate some soup and curled up to finish a book. Then I grabbed another book and headed upstairs. I have a new sleep regimen I will tell you about next week - it's all part of being a healthier person.

Well, I was just about to nod off and my mom called. It's 9:45 p.m., mom doesn't call that late unless there is a problem. My father had taken Gordon to the hospital. Mom said I didn't need to go to the emergency room and said she would update me. I sat in bed groggy, but with a growing ache in my stomach and a rise in adrenaline. There was no way, no matter how tired I was, that I would be able to sleep with Gordon at Lutheran. So, I threw on clothes and headed out.

A couple of hours later they had run tests - blood, cat scan, etc. They still don't know. But they sent him home with pain meds, anti-nauseau stuff and an antibiotic. Hopefully he's sleeping right now. Gordon doesn't get sick, so it freaked me out.

Now, I am at work because I couldn't sleep. I am doing a few things and then I will go home after while.

I know this was the most useless post, but I needed to write it out. So, this is the Saturday/Sunday post and tomorrow (Monday), will be a new recipe - with the lovely cold weather and snow, we will find healthier comfort food.

Yours in Health,
Kate

Finally Friday

2011-01-21T15:10:00.000-06:00

Sorry no post yesterday. I was on a mad dash to get everything done and then go meet my mom. I never get to spend time alone with her, so it was great. Pedicures and dinner - awesome!

Today isn't much better, I am rolling out the door go do a remote broadcast at Cellular Advantage. We are giving away tickets to the Chicago-Green Bay play-off game this weekend. It will be epic.

So, I am going to chug down my remaining green tea and head out. Have a good weekend!

Yours in Health,
Kate

Something's Fishy and That's Good for You

2011-01-19T11:58:00.000-06:00

Fish is one of those foods that one minute you hear, "It's fantastic for you" and five minutes later hear, "Oh, but it can make you sick". Oddly both are true.

Fish is fantastic for you, as you can see here in a summary from the American Heart Association: "Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly)."

Nice huh? Then of course there is the other side which mainly comes from the amount of damage that humans have done to the eco-system. Between oil spills, toxic dumping and other garbage disposal, the world waters aren't as clean as they once were. The biggest concern is mercury. This toxin can really build up in predatory sea creatures such as sharks and sword fish, mainly because they eat smaller fish who have been tainted on a smaller scale by mercury and it builds up in the system.

Pregnant women and children are most at risk for these side effects, so you should check with your doctor. But the benefits greatly outweigh the concerns if you are middle age or older (male and female) or a heart patient. There are three keys to minimizing your chance of over-exposure: choose non-predatory fish - canned light tuna (in water), salmon, pollock and catfish are some; mix-up your fish choices, if you really want to eat swordfish, make it a treat, not every week; eat fish just 2-3 times a week, studies show that's enough to help create the positive reactions you want in your body and limit your chance of a mercury build-up.

Now, all of that being said, fish scares people. I don't just mean sharks and ugly bullheads. I mean preparing fish throws people off, especially in land locked Iowa. We didn't grow up having the ocean within reach and many of us grew up with little knowledge of fish if it didn't come in a can or from the local lake. Plus, we tend to wrongly believe fish is bland, it's often been thrown on our plate poached or fish-sticked, there is so much more.

Better Homes and Gardens has done a wonderful job of answering your fish handling questions. From telling if fish is fresh to cleaning shrimp, it's all in one place. Plus, they have a full site with recipes that will help fish be anything but broiled, tasteless and boring. The picture to the left is tasty 'Maple Bourbon Glazed Salmon', um, yum.

The case for fish and yesterday's topic, tea, has been being made for a few years now by scientists studying life expectancies. Every time they looked around the world to see who was living the longest, Japan came to the head of the class. While there are a few 'micro-countries', like Monaco that are a bit longer, Japan is the only major country in the top 5.

Researchers have determined that the Japanese diet, which is high in fish and tea, is the key to their longevity. U.S. life expectancy - 78.4 years (when averaged between men and women) is 49th worldwide; Japan's expectancy is 82.17. That's nearly four years difference and with equal medical advances available in both countries, diet really is key. Well, that and the Japanese deal with stress differently than we do, but that's for another blog.

I hope this helps answer some of your questions about fish. It really is a great diet staple, especially when you are trying to lose weight - you see it is also lower in calories. :)

Yours in Health,
Kate

Cup of Tea?

2011-01-18T17:32:00.000-06:00

Anyone who knows me, knows I LOVE Starbucks. In fact, I was given 4 gift cards from the 'Yum from Seattle' for Christmas. I often get oatmeal for breakfast, sometimes a low-fat breakfast sandwich for lunch and a dose of non-fat latte after a hard workout. Well, welcome to 2011.

I still want my Starbucks, it's just a little different now. I started slowly decreasing my caffeine intake when I ended up in the hospital in November. They were trying to figure things out and caffeine briefly was brought up. Taking no chances (and after 36 hours without caffeine in the hospital), I decided to slow down what I drank. I won't go through the steps I took to ween off, but suffice it to say, I am down to less than one cup of actual coffee a day.

Instead, I am enjoying tea. I have been drinking a cup or two a day. That cuts my caffeine intake substantially, but actually keeps me steady. Plus, tea is actually good for you. Here is a link from the Republic of Tea that hits on some of them. And the picture on this blog is a new tea from them that is decadent in sound, but healthy in reality.

The brief is: tea is high in antioxidants and flavonoids. It has been connected with overall better health, better sleep, helping fight cancer and even obesity. It is a good substitute for your morning wake-up needs. So, as the British say, "Have a cuppa" and enjoy better health.

Yours in Health,
Kate

Beginning of the Week Inspiration

2011-01-17T11:39:00.000-06:00

I had a good food weekend, until I got to my mother's yesterday. LOL. Fried chicken, homemade mac and cheese and homemade butterscotch pudding. My mother really does want to be Paula Deen when she grows up. Well, it was damn tasty. This morning however, back to the healthier options. ;)

And sometimes, to make sure I get back on track, I forage for inspiration. It gives me the assurance that being a healthier person is worth not eating junk every day. I thought maybe you had a similar weekend, so here we go with some beginning of the week inspiration.

The story comes from Fitness Magazine. This woman was moved to exercise because of her 9-year old daughter. I also chose her because she admits to being a cheese addict and I can WAY relate.

Yours in Health,
Kate

January/ February !ntuition Magazine on Shelves Now

2011-01-14T20:11:00.000-06:00

My latest baby has been born. Or at least that's what it feels like each time !ntuition lands at newsstands for you to enjoy. Each issue is handcrafted, sweated over and given much love. I hope that's what you feel when you pick it up.

As always a reminder, they go fast, so grab yours while you can. Here's a link to our website, so you can find a place to pick it up. And the cover you are looking for. Aren't these two sweet? I was ready to stay, they were both a lot of fun. Of course, once again, Paige Peterson did a great job on the photography.

This is our First Anniversary Issue! My column issue is about taking hold of 2011 by the collar and making it mine. You will find other great articles that should help you do the same.

Next up: 'Feedback and a Snack', a meeting with a few readers in Des Moines to look at what the future holds for the magazine. If you are just dying to be there next Saturday, because you are an avid reader of !ntuition, hit me with a message and I will hook you up. Just a note: I have limited room. :)

Yours in Health,
Kate

Looong Thursday

2011-01-13T18:12:00.000-06:00

I apologize. It has been a long day of meetings and I am not feeling well. I know it will pass, but I just want to go home and curl up with the cats. So no blog tonight. Maybe you can catch up on others. ;)

Yours in Health,
Kate

Soup's On

2011-01-12T18:46:00.000-06:00

It's cold. It's Iowa in January, but still, we're going for a low of 1-below tonight and a wind chill around 10-below, awesome. That has led my household to seek the warm solace of a great bowl of soup.

Lori, the roomie, is really into this book by Anna Thomas called "Love Soup". I love soup too, so Anna and I would get along famously! The greatest thing about soup is that it's one of the easiest dishes to make your own. Admittedly if you skip something here or tweak something there, you won't get the chef's exact intentions in your pot, but who cares if you like it.

Earlier this week we had Cauliflower Bisque, the link to this recipe mentions "Buttered Breadcrumbs", I didn't get those, but then again, Lori is trying to support my healthier habits. It really was tasty and surprisingly mild, cauliflower can sometimes have more bite than you would like. One tip: we made it with cream cheese, when we do it next time it's going to be goat cheese. (And then it will be perfect.)

So, I challenge you to go out find a soup that suits you. There are so many wonderful low-fat or low-calorie soups to be had. From chili to chowder and everything in between, you can keep warm and be satisfied this winter. The bonus: Most recipes make a ton, so you have lunch or dinner for most of the week.

Yours in Health,
Kate

Snow, You Want to Know, "How Many Calories do I Burn Shoveling?

2011-01-11T20:07:00.000-06:00

I shoveled last night. I haven't done that since winter of 2008 because my knee was so messed up. So, big "shout out" to the gang at the YMCA Healthy Living Center and Mercy Weight Loss and Nutrition Center for getting me healthy enough to shovel. (Did I really just thank someone for that? ;) )

I actually enjoyed it, though it did wear me out, especially after the upper body workout I did with Gwyn yesterday. But there was something so pure and enticing about pushing the snow away as more fell. With the exception of my heavy breathing, it was actually peaceful.

My efforts on the driveway (which were wiped out by the continuing snow), reminded me of a post I did a couple of years ago about shoveling. You see - it's exercise. It's a combination of cardio and weights. You get your heart rate up trying to move along quickly and with the weight of moving the snow.

Just one reminder, you hear stories of people having heart attacks after shoveling, so take your time. It's okay to stop and rest. As with any other exercise, stay hydrated. And above all - if you haven't been cleared to go to the gym - shoveling is a NO for you.

All of that being said, I wanted to repost the calorie burn for shoveling. Like every form of exercise, the number of calories burned depends on what you weigh, how long you do it and how much muscle you have. Here are three different weight levels, all based on one hour of shoveling (not accounting for the possibility of higher than average muscle mass):

150 pounds - 408 calories
200 pounds - 544 calories
250 pounds - 680 calories

Not bad eh? If you have already done a workout for the day it's kind of like doing '2-a-days'. (A term usually reserved for hard core athletes and high school football teams.) If you have higher muscle mass, as I did at one time, you will burn a slightly higher percentage. Just one of the many benefits of lifting weights.

Brenton Skating Plaza
by Chris Chandler

I also wanted to include some other winter activities, since the City of Des Moines announced the sledding hills are open and Brenton Skating Plaza beckons. These are all based on a 150 pound person:

General ice skating - 476 calories per hour
Skiing downhill light effort - 340 calories per hour
Cross Country skiing light effort - 476 calories per hour
Sledding - 476 calories per hour
Snowshoeing - 544 calories per hour

Hopefully this helps you feel even more fulfilled after clearing your sidewalks. Besides, your letter carrier appreciates it. :)

Yours in Health,
Kate

Snow Good Workout

2011-01-10T18:37:00.000-06:00

FB Friend Dave Corbett's Shot
from last winter - any excuse
to promote Dave's talent!

As I watched the snow fall this morning I fought the temptation to skip the gym. I went and it was hard, but it was worth it. Gwyn had me do a number of things that now have my shoulders almost unwilling to work. Oh and my ribs hurt from some of the ab work. But I learned a lesson.

That lesson is, snowy days don't seem so hard when you are hot coming out of the gym. :) No really. The rest of my day felt like it flew along and I was able to get a few things done. If I hadn't gone? Well, I forgot my super-healthy lunch at home this morning, so I probably would have split the pizza that always gets ordered in on days like today. Instead I grabbed a healthy sandwich and some milk on the way back.

Tomorrow, even snowier. I plan to go to the gym, it's pool day! Unless we get more than expected and I have to stay at work or Gwyn can't get to the YMCA Healthy Living Center, I will be there.

Yours in Health,
Kate

Putting Pen to Paper

2011-01-09T11:47:00.002-06:00

We're over a week into the new year. How are things going? Is it easier than you thought or did you binge yesterday on sugar and fat? Are you hitting the gym or has the cold weather sapped your energy? Do you feel you have a strong plan or are things falling apart at the seams? If you are stumbling, it's time to write it down.

There is something more real, more concrete, about things in writing. It doesn't have to be fancy, no new journal needed, it just has to be kept. This won't be disposable, not until you are done. So the back of an old envelope probably isn't going to cut it. But a simple piece of notebook paper from the kids will.

This scrawling will help keep you on track and is something you can look back on frequently. Keep it in a place of importance, it will be a mental reminder that YOU are a priority for yourself now.

Now it's time to figure out your personal style. What has and hasn't worked for you in the past? Taking these things into account is very important. If it hasn't worked in the past, it won't work this time either.

Here are a few ideas:

Keep it simple. Write down your goal weight, then write down month to month what you plan to lose. And finally a goal date.

Make a list. Step by step, how you plan to make your healthy lifestyle successful. Your overall exercise and eating plan would fit nicely here.

Go visual. Use pictures to motivate you - what your rewards will be for successes, what you want to look like when you are done or a warm body that makes you want to workout.

Gerard Butler, my warm body

Scotland, my reward

A smaller me

Do it every week. Instead of laying out a year or 18 months, some people need to focus on now. Pick a day of the week and use it to map the week to come, each week.

Put it on the wall. Often it helps if you see your goal every day. A lot of people put it on their refrigerator, that can be a bit daunting. But you can put it somewhere else you look at least two or three times a day.

Journal it. This is a daily look at what you plan to do. It can be on paper or maybe it's filling out your food journal in advance of the day, making it more likely you will stay on task.

Blog it. Obviously I do this. It's a chance to not only put goals out there, but connect with other people on a similar journey.

Hopefully one of those work for you. Of course, that's just a smattering of ideas. There are many other ways to chart your course to success. Whatever you choose, I know you will succeed.

Yours in Health,
Kate

Friday Fun Food

2011-01-07T17:49:00.000-06:00

Eating healthy can seem very stodgy and tasteless, but it doesn't have to be at all. Today is Friday (thank goodness) and it's time to embrace the weekend and have some fun. One little problem, 'fun food' makes people think, 'naughty'. Well, it can be. If I had a dollar for every time I gave into the idea that the weekend meant 'full fat' I would have a lot of dollars. However, since no one ever actually pays for these types of things, I have the pounds as proof.

I have been craving a burger big time and we know how calorie laden those can be. So, I went to the Iowa Turkey Federation site and pulled up the part of their cookbook that covers sandwiches, including eight ways to do burgers. YUM!

Greek Burger

I was just reading that you can save an average of 100 calories per meal by replacing other meats with turkey! If you eat meat at most meals, add that up. Even substituting in just one meal a day, you could lose almost a pound in a month without changing your eating habits in any other way. Wow.

I am a big turkey fan because when the breast is ground it's just as flexible as beef. We've had it all - burgers, meatballs, sloppy toms - it all seems naughty, but make it with turkey and it gets better for you.

Enjoy your food and the weekend - you deserve it!

Yours in Health,
Kate

Inspiration for the Beginning of Your Journey

2011-01-06T18:25:00.000-06:00

The first inspirational story of 2011 comes in the form of an update - it's Dave Williams. I posted here about his amazing weight loss journey in October. Well, that video was a bit old, but I really loved his story.

Now Channel 13 has done an update on Dave and he has lost 30 more pounds since the video was made! Here is a link to their story. It's so fantastic to see he not only lost weight, but he is keeping it off.

So, if you have been staring at the scale and brooding, this is proof it can be done. Let it inspire you!

Yours in Health,
Kate

Busy + Stressed = Junk Food, But Don't Give Up

2011-01-05T20:25:00.000-06:00

Today has been one of those days where I had to do my job and the work of others. Now, I am sitting at work at eight o'clock at night again, trying to finish my own. Strike that, trying to just put band-aids on things until tomorrow, when I can finish.

All of this has led me to stress eat. I ordered Chinese delivered this afternoon as I saw everything unraveling. I knew I would be here late again and I justified it that way. Team that with the fact that being so busy left me no time for my workout with Gwyn at the YMCA Healthy Living Center and I am unhappy.

And just now? I took a deep breath, sighed and let it go. That's what you have to do on the days when 'it' doesn't go the way it should. 'It' being the healthy plan you have carved out for yourself.

We have to let it go, because to be honest, we are too busy not to. If we don't just mark today off and reaffirm our commitment for tomorrow, we will be lost in a downward spiral. One meal of junk food can easily lead to the mindset that, "Well, I ate that, I might as well eat this...". That's how we have gained and lost and gained and lost a thousand times. We weigh ourselves down with regrets.

So, the next time you have a day like mine, let it wash away. It's just one day, one meal, one workout; it is not how you are going to live. No, YOU are going to live healthy, don't give up!

Yours in Health,
Kate

Mom Delivers Her Own Baby In Pickup

2011-01-04T22:41:00.000-06:00

This is not what I normally blog about, but I love this story. It's a good example of the power of a woman.

Heather Bell was in labor with her fourth child on New Year's Eve, so she and her boyfriend headed for the hospital. The contractions were 7 minutes apart, so they would be there just in time. But the baby had other ideas. One huge contraction later and Heather knew he was coming.

She pushed and he came right out. Heather caught him in her hands in the front seat of the truck as it whizzed down the highway. She wiped his little face and he started crying. A few minutes later they met paramedics outside of Story County Medical Center. Mother and baby received initial treatment and then took an ambulance ride to Mary Greeley where they are both doing just fine.

The baby is Nico Dodge, he had a different middle name until he was born in the family pick-up. He weighs in at 5 pounds, 1 ounce and is expected to be released soon. See the full story here.

And that's the power of a woman. Heather didn't panic, she just dealt with what life was giving her. In the end, delivering her own baby - pretty impressive way to start the New Year.

Yours in Health,
Kate

Which Weight Loss Program Do I Choose?

2011-01-03T21:02:00.001-06:00

It's a question I get a lot. Personally, I like the exercise/eat better thing, hence my involvement with the YMCA Healthy Living Center and Mercy Weight Loss and Nutrition Center. But I also know that everyone has their personal demons, food preferences and health issues, so I say choose what works for you - but choose wisely.

Rather than telling you what to choose, I want to point out a few things to avoid:

An Empty Promise: "You will lose weight overnight", "Be 20 pounds slimmer in 30 days", "Eat nothing but ice cream and lose weight", "Two grapefruits and a sensible dinner strips away fat", etc. We've all done it, I have. We are so desperate to be slimmer, healthier, be able to breathe, we want to believe the lies. Gimmicks don't work.

The Truth: ALL weight loss = calories out are greater than calories in. So, yes, if you are cutting your food intake dramatically (which all of the above require) you will initially lose weight. But you will also gain it back because none of those fads teach you what you really need to know - how to eat sensibly for the rest of your life, not just for the four weeks you suffer through endless grapefruit.

The Magic Pill: "Pop this pill and drop 50 pounds in 3 months", "This pill will give you energy without being jittery", "Lose weight and eat all you want", etc. The manufacturers change, the promise stays the same - "Our researchers have found a secret that has been kept from the world..." And for that first time when you hear the commercial, walk past the supplement store or see the magazine ad, you entertain this idea. Especially in America where we want everything yesterday.

The Truth: (And you already know it.) There is NO "Magic Pill". If there was, no low-grade pharmaceutical company in Southern California would have discovered it, nor would it be some 'secret'. If there was really a pill out there that could help you lose weight, without eating right and exercising, without ruining your health - WE would know. That's right the obese amongst us would be forming lines. Heck, those who need to drop 20 pounds would be in line! The demand for the pill would make Viagra look like aspirin.

A Machine That Does the Work FOR You: "You barely move and your abs tighten", "Just hold the weights and they work your muscles", "Stand in one place and the machine will shake the weight off", etc. Sadly I am not making those up. The ads bewitch you with men and women that rock six-pack abs, they draw you in with stories from 'real people who have had real results' using this machine. They may even bring in a 'doctor' who will share how your body reacts to this moving and shaking and how that will slim away that belly fat.

The Truth: If a machine works, it is unlikely it will be introduced on an infomercial by a B-level movie actor. More likely you will discover it on a visit to the gym. That's where real fitness experts have tried the machines, looked at research and talked to other facilities that have it. The result is - they only invest in equipment that will really make an impact on the size of your butt. Before the equipment ever makes the cut, they know whether people will stick with it - the best sign of a good investment and ultimately gyms are a business.

DVDs and Books: Everyone seems to be an 'expert' on weight loss. They lost weight with a guru and want to share. They have a reality show and everyone likes their muscles. They once looked at a package of Oreos and were able to resist. They must all have the answer.

The Truth: This one is a split decision, there are good and bad DVDs and books. There are also good and bad reasons to use them. A DVD created by a real trainer, rather than a super model, can be a great ice breaker for people shy about going to the gym because of weight. It's a chance to get sure on your feet before you workout in front of people. With books, again, actual experts are the key - Dr. Oz, good; your favorite sitcom star, nope. I am a big believer in educating yourself every day about healthier choices and lifestyle tweaks you can make. Good books and magazines are great tools for that empowerment.

What should you choose? I won't choose for you. I will tell you the ultimate keys to your success - have your head in the game, pick the right team and don't give up. I'll cover those three as the week proceeds.

Yours in Health,
Kate

2011 is Here - Let's Talk

2011-01-02T09:53:00.000-06:00

It's a new year, thank goodness. 2010 was a year of health issues for me and I am praying 2011 will be health-drama free. Especially because I have plans for a better and brighter year. I plan to follow through on long dormant projects and work harder to become a healthier me as well.

I am sure you have similar plans. So here is my reminder to you - we are in this together. I am not some woman on a blog-island, I am out there every day trying to get it done, just like you and would love to hear from you. I want to know your goals, your successes, your failures and how you pick up again and keep going.

Communicating these things can be a great help for a couple of reasons - it gets it off your chest, so you can move on AND when you put it in writing, you have a better understanding of what happened. Therefore, I highly encourage you to share this year.

Here's to a great New Year!

Yours in Health,
Kate

Happy New Year!

2011-01-01T13:45:00.000-06:00

That is all. Enjoy your bowl games and snacks!

Yours in Health,
Kate

Lucky Foods for New Year's Day

2010-12-31T20:46:00.000-06:00

I am currently (for the 6th year in a row) working on New Year's Eve. I am running the controls for STAR 102.5's Downtown Countdown. No complaints, it's a complement to be entrusted with a 6 hour, live party show. (Or at least that what our old program director Jim said.)

While I am punching button I thought, 'Hey, this really gives me time to hunt down the info for tonight's blog'. It did. One search of Google and I found that Epicurious has already done a fantastic job with "Lucky Foods for New Year's Day". In fact, for years I have searched out something this thorough.

It covers foods and dishes considered lucky from around the world AND offers some of the recipes. I am really impressed and rather than recreating I thought I would give them props and share theirs. I brought over their picture as well. :)

So, here's hoping your 2011 starts lucky and stays that way.

Yours in Health,
Kate

Healthy New Year's Eve Drinks

2010-12-30T20:12:00.001-06:00

I like to call New Year's Eve, "amateur night". It's that time when everyone thinks you should drink in celebration. Maybe you are looking to rid yourself of the memories of 2010 or you want to get 2011 started with a bang. That's great, do whatever floats your boat - but don't drink and drive.

Now here's the dose of reality you didn't ask for - alcohol has calories. (It's one saving grace is NO fat.) Yes I know, you know, but do you know how many? I bring you this handy calculator that the government has set up to discourage college binge drinking. While I don't believe you have plans to get completely faced, you should still be aware, alcohol calories add up.

A couple of examples -

Drink Ounces Calories
Light Beer    12    110
Martini 3.5    140
Manhattan 3.5    164
Margarita    4    168
Champagne 4    84
Red Wine 4    80

I am laughing at those a bit, because other than the serving size and calories on the wine, the Manhattan and the champagne, these are likely inaccurate compared to what people may imbibe tomorrow night. Beer is frequently 16 ounces now; that's a straight vodka martini, it doesn't account for juices or chocolate (my fave); and if you ever got a 4 ounce margarita, you would probably send it back as too skimpy.

With all of that said, there is nothing wrong with having a couple of drinks on an occasion. If all else fails, it's a social lubricant so you can put up with your cousin Gary who decided to tag along. The key really, like any other food, is moderation. (Are you sick of being told that yet?)

I have rounded up a few drink recipes to add to your festivities. If you drain the alcohol from them, most are kid friendly and all will be lower in calories.

Mojito Fresco
Poinsettia Mimosas
Golden Sparklers
Champagne Ginger Cocktail
Cava Cocktail
And this is a whole website of "Mocktails", so you don't have to worry about taking out the alcohol.
Just some ideas to mix things up for you. My best advice is, when watching calories, this is not the time to try something new or do shots (which average 100 calories a piece). This is a time to go with a favorite that you can savor and really enjoy, making every little drop count.

Tomorrow: New Year's Day recipes to bring you luck.

Yours in Health,
Kate

Healthy New Year's Eve Munchies

2010-12-29T19:34:00.002-06:00

Here we are again, holiday food. And here I remind you again, that 'healthy' is relative when it comes to anything labeled holiday. With that said and my assuring you that one glass of bubbly, to toast the New Year, will not lay waste to your waist, I have come to share some snack recipes.

These are the little goodies that are placed on warming trays, in dishes, on platters, and even though healthier, will add up if you overindulge. So, remember key things like - fill up on the veggie tray (without the dip), drink a glass of water once an hour to fill tummy space and choose one thing to really enjoy or you may run off the rails without intending to.

Since I am going to give you several, they will be in list and link form:

Mini Corn Bread Crab Cakes with Lemon-Caper Sauce
Spinach-&-Brie-Topped Artichoke Hearts
Tyler Florence's Bacon Wrapped Shrimp
5-Minute Guacamole Recipe
Black Bean Dip
Turkey Cocktail Meatballs
Alton Brown's Mulled Wine
Ginger-Shrimp Pot Stickers with Spicy Peanut Dipping Sauce

Mini Greek Pizza Muffins

That should get you started and all of the websites I linked you to have many other recipes. Tomorrow 'better for you' cocktails. :)

Yours in Health,

Kate

Where Did 2010 Go?

2010-12-28T10:40:00.000-06:00

I have been working away today on the January/February issue of !ntuition Magazine. As in 2011.

It hadn't really sunk in until a little while ago when a friend shot me a "Happy New Year" as she headed to Barbados to celebrate a belated honeymoon. Wow. Yep, Saturday is a whole new year.

It's now weighing heavily on my mind. Not so much what I didn't accomplish (which was plenty), but what I need to do, to make sure 2011 is better. And by better I am talking about, more meaningful.

I spend many days working away, not really having a life, doing what I need to do to get by - we almost all do this. I want that to change in the New Year. I will do what I need to, but I will also address the wants. The wants that have a positive effect outside myself will take priority and that will feed my soul - as I mentioned yesterday, it's one of the keys to survival.

In the end, it doesn't matter where 2010 went, so much as where I am going in 2011.

Yours in Health,
Kate

The Proper Care and Feeding of Your Soul

2010-12-27T20:48:00.000-06:00

This was the post I was planning for a week ago last Saturday, before being side tracked by the 'ick'.

Throughout the holidays we talk about food. We eat too much, we want to try a recipe, someone brought cookies again, we giggle at Aunt Mable's annual fruit cake and we are thrilled with chocolate delights. In fact, as most of our butts and thighs can attest, we are awash in a sea of fat and carbs from November to the New Year. While these meals and treats feed our stomachs, we miss the most important thing - nourishing our souls.

We rush through life, especially the holidays - shopping and working and parties and cards - hoping all the while, we will have it done on time. Sometimes losing our minds a little in the process and mostly missing the point of the season. It doesn't matter your religion - the end of the year is about reflection, appreciation and grace.

Without a doubt you reflect on where you came from - your family, a favorite Christmas, your first game of dreidel or when you first celebrated Kwanzaa. Perhaps you take the time to bake cookies for the teacher or mail carrier to express appreciation. But do you embrace grace?

Grace has many forms, as you can see in this link.

Grace is the one that matters most, it is becoming the embodiment of the goodness you seek in the world. We all crave favor, kindness, friendship and forgiveness. Yet, can we expect this to befall us if we aren't willing to endow these things just as freely? The short answer of course is 'no'.

The full response takes years to unfold and embody. It's a personal journey toward letting go and being willing to grow. However, all of the pains we take are washed away as little lessons are learned and it quietly gives sustenance to our soul. And that's what I want to impart this holiday season.

I am not perfect, in fact it's a daily struggle with my imperfections. (Hence the blog.) Still, I try to keep my eyes open and be trained by the universe to soak up what I need to improve in any way I can. I know what you are thinking, "Okay all knowing one, how is this 'feeding of the soul' done?"

I'm but an apprentice, but I do have a few ideas:

Send an unexpected card or make that call you have been putting off. Imagine the relief from years of pressure brought on by the unknown.
Reach out to someone you don't even know. A random act of kindness gives the feeling of accomplishment all day.
Go overboard on a gift for that friend who has had a rotten year and be sure the note with it promises you're going to be there whether it gets better or not.
Read to someone. It can be a child, an ill friend or a senior at the local care center. A warm voice can move anyone from despair.
Give to a charity that touches your heart. And if you can, give your time too. Even $5 makes a difference and hours are worth more than money.
Say 'please', 'thank you' and 'I love you'. Simple words that will be shared in an endless chain.

I know you have many other ideas for becoming more graceful. Put them in words, pass them on, but mostly do them. And then see just how nourished your soul can really be.

Yours in Health,

Kate

Food-borne Illness - The Gift That Keeps on Giving

2010-12-26T05:49:00.000-06:00

Friday night and yesterday I had nice holiday time with my family. But...

Wow. It has been an ugly and long week. My apologies for not following through with my plans to post recipes every day, but I got really sick.

Last Saturday I woke up feeling good, my wallet had money and it was time to finally start my Christmas shopping. First things first, a good brunch to stoke the engine. I went the healthy route and got an egg white omelet with fresh spinach (at a restaurant that will go unnamed), it tasted pretty good and I was off to the mall.

I hadn't been in the mall very long when I became soaked in sweat. I thought, well the mall is packed and I am rushing around, no big deal. Even though no one else was soaking their shirt. Anyway, I went about trying to get things done and slowly felt worse as the day wore on. I tried to write it off to a lot of things, but by early evening I knew - I was getting very ill. I let the boss know and then hoped that my fever and chills would pass without much incident. Uh, nope.

I will save you the details, other than to say, it was fever, vomiting, diarrhea, chills, headache - horrible. And it didn't last just 24-48 hours like a nice flu. No, this drug on. It was traced back to the spinach in my omelet. It wasn't fully cooked, but I thought nothing of it until much later. They even briefly thought I had e. coli. By the way, this is a food-borne illness, not food poisoning. The food hadn't gone bad, it was tainted by bacteria.

I finally made it back to work on Thursday, 15 pounds lighter and weak. I was able to eek out some time to Christmas shop so everyone had gifts, but that spent the 'extra' energy I had.

Yesterday I thought I was feeling a bit better, so I ate a regular Christmas dinner. Turns out, I am not fully recovered. As I tried to go to bed last night, my body balked at the amount of food I had enjoyed. It wasn't an insane amount, but compared to the rest of the week, I ate like a queen. So, I spent most of the night writhing in pain and sweating, very little sleep too.

So, I came to work early. I have been drinking some gingerbread tea and it is helping. Going forward for the next week I have a new plan - very small amounts of food and BLAND. Knowing my body, it will find a way to throw a fit anyway, but I have to give it a try.

Yours in Health,
Kate

Sorry no post today

2010-12-17T17:32:00.001-06:00

I'm running on empty. My best guess is a long week with long hours just came to roost. I have tried several things and nothing. So, I am going home and possibly to bed.

Post tomorrow as was promised for today.

Yours in Health,
Kate

Holiday Dinner Planning 2010 - Healthier Appetizers/Dip

2010-12-16T19:41:00.000-06:00

Today's subject - the meal before the meal. This can be one of the biggest pitfalls of any person trying to be healthy, not just now, but all year round. You go to any event and the appetizers can be a calorie bomb. I have decided to combine the concept of dip with appetizer. I pulled together two healthier, but hearty, options that will compliment the always necessary crudités (veggie plate).

I will skip the elementary - fat free sour cream with Lipton Soup mix - because you know those tricks. These two appetizers/dips are currently both popular and trendy AND they are healthier because they have veggies and fiber.

Kate’s Healthier Spinach-Artichoke Dip - Yes, it's really my reworking. :)

Ingredients:
1 (14 oz.) can of artichoke hearts in water
1 (10 oz.) pkg. frozen chopped spinach
6 oz. - low-fat or fat free sour cream, your preference

½ cup - shredded Parmigiano-Reggiano cheese, divided

½ cup – 2% mozzarella cheese
2 tablespoons non-fat Greek style yogurt
1/8 teaspoon each: salt, freshly ground black pepper and fresh ground nutmeg

½ teaspoon of crushed red peppers (if you want it spicier)

Preparation:

Heat oven to 400°F.

Drain and finely chop the artichoke hearts and place them in a medium bowl. Add spinach, sour cream, yogurt, the mozzarella and spices – mix well. Add half of the Parmigiano-Reggiano (we use this cheese because it’s really flavorful).

Now taste – this is where you add more spices to your preference. When you are happy, spread the mix into a 9-inch pie plate. Sprinkle remaining cheese over the top and bake 20 minutes or until heated through.

Serve warm or at room temperature with carrots, endive leaves and pretzels for dipping.

Makes about 3 cups dip.

Our other dip is a lower fat version of hummus. I hesitated on trying this one forever, with my roomie constantly saying, "Hummus is Yummus!" I finally tried it and she's right, although I prefer it warm. When it's warm I LOVE it. The benefits are the fiber in the beans and as it was pointed out the other night on "Bones" - the B6, which helps with morning sickness among other ailments. It's from About.com's Middle Eastern Foods section. It's traditionally served with warm pita wedges, but it's great with veggies, keeping your calories down.

There you are, your shield for the hoards who will be chomping at the bit to get dinner underway. And a healthier nosh for you to stave of the mega-hungries so you don't over indulge during the main event.

Tomorrow: A health break - how I improved my outlook during the ever stressful holidays and it might help you too.

Yours in Health,

Kate

Holiday Dinner Planning Begins - The Breakfast Smoothie

2010-12-15T19:39:00.000-06:00

I have been putting together recipes for a "healthier" holiday dinner. I have used parenthesis because, as you know, we could cut all the fat and calories in the world and if you binge, it no longer matters. With that in mind today we start with the most important meal of the day, breakfast. It's particularly important on a holiday - you know why.

What? You're going to make me explain it? LOL. Okay, fine, eating breakfast has many benefits: it fires up your energy, which you are going to need to get through the day; it gives your brain the fuel so that you remember to put the salt in the potatoes, not the sugar; and it helps stave off binges when dinner is finally ready.

This recipe for Emeril's Yummy Wake-up Smoothie is super easy and very healthy. It's full of fruit, fiber and a little protein. Use non-fat yogurt and it's even healthier.

I went with a smoothie because all it requires is a blender and a little time AND it's for YOU. Yes, Y-O-U, the one who will be up before the crack of dawn making sure there will be food for everyone else later in the day. Plus, there are a couple more servings for the little ones who couldn't stay in bed because there are presents under the tree.

Tomorrow, "healthier" appetizers and a reasonable dip.

Yours in Health,
Kate

An Update on My Health - Stress Can Make You Sick

2010-12-14T19:58:00.000-06:00

I work too much, I stress too much, I don't get enough sleep. Sound familiar? You are probably exactly the same. But after weeks of recovering from my time in the hospital, doctors visits and tests, that is the conclusion.

Basically, my body does not navigate stress as well as it once did. So, doctors orders are - "Don't stress as much". Um, how much did I pay for that?

I know, the upside is - they say my heart is healthy, I do not have a brain tumor, I do not have an ulcer, I do not have arterial damage, I do not have leukemia, I do not have high blood pressure, I do not have diabetes, I do not have a lot of things. And I am grateful for all of the above.

The one struggle I have is, how do I deal with this? I mean on any given day I have so much to do for work, that if I wasn't borderline ADD, I would never be able to switch gears and make it all happen.

It's been suggested I workout more, take up meditation and find a hobby outside of work. All very good suggestions. But then I stop and think, how? Where does any of this fit? By the time I get home, I am exhausted. If it doesn't involve a remote control, I don't feel capable.

The problem is, if I don't find a way to bring my life under control, I will end up back in the hospital. In fact, last week, in the middle of a very stressful day at work, I almost passed out again. This time I noted everything that had happened leading up to it and concluded that the doctors are right - I stress on my own and then I feed off of everybody else's stress. I literally empathize my way to illness.

The funny thing is, doctors have been telling me this since I was a teen and I'll be honest, I laughed it off. The first doctor who told me that, I spent years thinking he was a quack. Counselors have been blunt and told me most of my mental pain comes from taking on the issues of others. And now, not one but four doctors, have recently told me the same thing - I feel too much.

That's really hard to hear because I pride myself on helping other people, trying to assuage their pains, having a killer work ethic and basically taking care of the world. I now must seek a way to be myself and yet close off enough to keep my health.

Just writing this helps, at least for the moment. I feel like I am at my first meeting of some sort - "I'm Kate and I am a care-oholic". So, I am open to any ideas you have, 'steps' I might take to stop this spin. For now, I better go home, been here too long again.

Yours in Health,
Kate

Inspiration to Maintain Your Weight During the Holidays

2010-12-13T19:59:00.000-06:00

I'm going to be brutally honest - losing weight during the holidays is HARD. Sometimes we need to be more realistic, especially since this is peak season for the multiplication of food pushers. (People who want you to 'just have one'.) Realistically, if you maintain during this precarious time, I think you should be proud.

So, once again, I turn to the trusty internet to find a story of weight loss to inspire both you and me. This one is from Des Moines based Fitness Magazine. While she didn't lose a ton of inches or pounds, she lost almost 11% body fat and that is a BIG deal. She went from 40%, which is obese, to 29%, which is considered just a few percentage points over norm for a regular woman. And she did it in just 3 months, impressive.

That's it for today. I am exhausted and have been here for 11 hours, again, so it's time to go home.

Yours in Health,
Kate

Cookie Week - Macaroons

2010-12-12T11:35:00.000-06:00

The biggest calories here are the coconut and sugar. The upside, most of the fat in coconut is healthy. There is also just a smidgen of shortening and a drizzle of chocolate. Overall, not too bad and you get little snowy puffs for your holiday table.

This one comes from Better Homes & Gardens via Kitchen Daily. When I went looking for the final treat for Cookie Week, this made me salivate a little and that's how it was chosen. (Very scientific.)

I also like this one, because unlike most macaroon recipes, this doesn't require you to bake them two or three times. One time in the oven, then move to cool. In our time strapped lives, this seemed like a good fit.

Well, that's it for Cookie Week. For the next couple of days I will give you some inspiration, update you on my health and get you ready for THE week. :)

Yours in a Health,
Kate

Cookie Week - Cranberry-Nut Chocolate Chip Cookies

2010-12-11T14:37:00.001-06:00

Over the past ten years or so, cranberries have come into vogue. Sure, they've always been gelatinous for a turkey side, but for a decade this berry's profile has been raised by research into its nutritional value.

Cranberries are packed with vitamins and antioxidants. These properties have been shown to help with everything from bladder infections to heart health. Plus, their tartness is a great compliment to sweet.

Today's recipe is from Cooking Light Magazine. My roomie made it last year and, though cranberries aren't my favorite, this cookie was awesome.

The recipe mixes cranberries, whole wheat flour, egg white, walnuts and mini chocolate chips with some of the standard ingredients. In the end this healthier little treat is a bundle of complimentary tastes. Enjoy!

Yours in Health,
Kate

Cookie Week - Low Fat Gingerbread Cookies

2010-12-10T08:46:00.000-06:00

This cookie's silhouette just says 'holiday' and his spicy demeanor closes the deal. Gingerbread men (or women) bring smiles to the faces of even the biggest kid. Case in point, I had a friend over for dinner recently and offered him either cannoli or a gingerbread man for dessert, he smiled widely and asked for the guy with the buttons.

Whether you roll them out and decorate them, or make balls for circle cookies these are a classic. This recipe is from Prevention Magazine's website. It uses only 6 tablespoons of butter. I think that's especially good in the case of this recipe because I have had some greasy gingerbread men and well, yuck. They also use a nice amount of ginger as compared to the other complimentary spices.

By the way, a couple of quick facts about ginger - it can help with nausea and aid digestion. I have used it when suffering from the flu and friends have used it with morning sickness, it's a home run. And that's just one of its many medicinal uses.

Yours in Health,
Kate

Cookie Week - Healthier Chocolate Chip Cookies

2010-12-09T10:16:00.002-06:00

Today it's the year round favorite - Chocolate Chip Cookies. In fact, when we had the Cookie Walk last week, those were the ones that ran out first.

Today's recipe is from Eating Well and goes healthier with whole wheat flour and canola oil instead of shortening. The are called Bev's Chocolate Chip Cookies and I picture Bev as being as smart as her cookies.

Yours in Health,
Kate

Cookie Week - What Can I Substitute to Make Cookies Healthier?

2010-12-08T10:17:00.002-06:00

So far this week I have shared two recipes, that have been made a bit healthier by others, to help fill your holiday cookie jar. But today I am going to give you the tools to slim down your favorite family recipes without taking away the taste that makes them a holiday staple.

This list of substitutions has been put together by my friends at the Mercy Weight Loss and Nutrition Center. It covers the baking of sweets, one of the hardest things to transform, but it also offers tips for the savory dishes in your arsenal. Some of these are common sense, others are downright creative.

Instead of using: Try:

Whole milk ............................................................ Skim milk

Sweetened condensed milk .................................... Non-fat sweetened condensed milk

Cream ................................................................... Evaporated milk or fat-free half & half

Whipped cream ..................................................... Light or fat-free whipped topping

Cream cheese......................................................... Light or fat-free cream cheese.

*Note: fat-free cream cheese may change the consistency of finished product

Butter, margarine or oil ........................................... Fruit puree (unsweetened applesauce)

Whole egg .............................................................. 2 egg whites or a ¼ c. egg substitute

White or brown sugar ............................................. Splenda® or decrease the total amount by 1/3 to a 1/2

1 oz. baking chocolate ............................................ Three Tbsp. of cocoa powder and 1 Tbsp. oil

Sour cream ............................................................. Low-fat or fat-free sour cream

*Note: fat-free sour cream may change the consistency of finished product

Mild Cheddar Cheese ............................................. Reduced-fat Sharp Cheddar Cheese

White rice ............................................................... Brown rice, quinoa, whole wheat couscous

1 c. chocolate chips ................................................. ½ c. mini chocolate chips

Hopefully this helps you create magic in your kitchen and your family never misses the calories.

Yours in Health,

Kate

Cookie Week - Low-Fat Oatmeal Cookies

2010-12-07T11:13:00.000-06:00

Today, the good old fashioned oatmeal cookie. The oats are the bulk of the calories in this one. This recipe has been reworked with whole wheat flower, lower fat shortening and egg whites. It also has lots of fruit and a good amount of spice. These two are the keys to enjoying a cookie that doesn't come from your traditional recipe. A lack of fat can sometimes distract you, but these tastes give you the satisfaction you are looking for.

This recipe is from Food.com. It has been well reviewedtoo,

Tomorrow, it's a great list of tips for making your holiday foods, including baking, healthier from my friends at Mercy Weight Loss and Nutrition Center.

Yours in Health,
Kate

Cookie Week Begins

2010-12-06T09:56:00.001-06:00

Ah, the holiday cookie. It doesn't matter what you are celebrating, it calls to you. And because it's often snazzily dressed, it's hard to turn it down. So this week I am going to share the recipes I have hunted down to create slimmer cookies.

To be clear - no cookie is "healthy". Yet, most can be healthier. Some recipes cut the fat, some sugar and some substitute ingredients that are a healthier option.

Today it's the basic sugar cookie. This gem can stand on its own or it can be the foundation to dozens of other cookies. Taste of Home Magazine has lightened it up and even has ways to use it with other recipes.

Yours in Health,
Kate

A Bucket of Cookies and An Ounce of Growth

2010-12-05T11:18:00.000-06:00

Yesterday was the Cookie Walk to benefit "Shoes That Fit", an organization that helps get warm clothes for underprivileged kids in the metro. Des Moines' Holiday Music Station LITE 104.1 (my station), Mediacom and West Glen Town Center put on the event with donated cookies from a long list of generous businesses. For a first time fundraiser, it went very well. A lot of fans of the station came out and it was really fun.

Since it was for a good cause, I had to buy a bucket of cookies. I bought a bucket for Monica, one of our part-timers, as well and with my gloves on she braved the chilly wind and went business to business collecting the cookies. She also later donated money herself, good kid! She brought them back and I looked inside, yum, they looked fabulous, but I didn't eat any - yep, you read that right.

I realized I hadn't had real food to eat in a few hours, so I needed lunch before I put sugar in my tummy. After the event was over, I grabbed a healthy lunch and then got back in the car with the open bucket of cookies. Oddly, though I was fully aware they were there, lunch was satisfying and I wasn't even tempted.

Long story short, the open bucket of cookies was in my presence for at least 45 minutes of driving from location to location and I never ate one. They made it all the way home, except the one I 'tipped' my hairdresser with during my up-do for the Christmas party.

I walked in the door to change for the party, put the bucket on the counter and walked straight upstairs. By the time I was ready I had forgotten about them. When I came down the stairs Lori drooled, "A bucket of cookies..." and I said, "Oh yea, I forgot." I explained where they were from, told her she could have as many as she wanted and asked if she could please bag them up because I was running late.

The common thread here is that my old behavior would have had me stuffing those suckers back one or two at a time, especially when no one was around to witness it. Even as I am typing, they aren't really tempting me. I am kind of feeling like the Grinch's heart right now - I have grown.

Yet, I will admit, at some point I will savor the gourmet goodies. But I don't feel rushed to do so, I don't have that fervor that has taken over so many times - 'I better eat it or somebody else will'. If they do that's okay, I know the name of each store that donated and they will happily make more.

Yours in Health,
Kate

Noted: Alcohol and Acid Reflux are NOT Friends

2010-12-04T23:17:00.000-06:00

I rarely drink. In fact, I can count on one hand the number of drinks I have had this year. I don't need alcohol to have a good time and I don't want to use it to release stress. (Bad habit to start.)

Tonight however was the company Christmas party and I couldn't resist. Just a chance to loosen up a little with my friends. I had a rather weak, but tasty cranberry and vodka for cocktail hour and then during dinner half a glass of wine. Finally, after dessert, we convened to watch the band play and I had a Bailey's and coffee. Spaced out over 3 hours, not too bad. Afterward I switched to water and regular coffee.

But, as time passed, I started to have weird pains in my chest and didn't feel well. It took me a few minutes and then I remembered - if I drink more than one alcoholic beverage, my acid reflux rebels. And it sure did. What happens is that the acid overwhelms the stomach and basically starts jumping up the throat. That causes the esophagus to spasm and press against the heart, sometimes causing pain - it can even mimic a heart attack.

Since I needed to come to work anyway, I left the party. I came back here and took an antacid and drank some more water - all better. So, the moral of the story is, I will go back to my non-alcoholic drinks and be perfectly content - and without pain. :)

Yours in Health,
Kate

I Think It's Bubble Bath Time

2010-12-02T19:51:00.000-06:00

It's only Thursday and yet, it feels like it should be next Wednesday. It has been a hard, stressful week of everyone else's problems being mine. I was even mean to one of my favorite people here at work today. She bore the brunt of my frustration and it wasn't fair. I will try to make it up to her, but it made me look hard at my stress level.

They still have no answers as to why I landed in the hospital, they say they may never know. With the way the week has slowly worn me down, I'm leaning toward the guess the emergency room doctors proffered - yep, stress. Feeling overwhelmed, overworked, lacking sleep and faltering. I have been working hard on the sleep, but the work has risen again. So, I will attempt to correct.

My parents are going on vacation next week and this may be a good chance. You see, I am dog-sitting three furry children who need a little more attention than my lifestyle usually allows. But I am thinking that I will try to telecommute from my mom's house as much as possible. That will cause those most in need of my help to e-mail me or call my cell for assistance, thereby limiting interruptions. Hey, I might actually accomplish something.

For now, I am serious about that bubble bath. I am grabbing dinner, going home and sinking in a tub-o-bubbles. :)

Yours in Health,
Kate

Candy!

2010-12-01T10:50:00.000-06:00

The "C" word for those attempting to eat healthy. It pops up everywhere during the holiday season. Sometimes left in dishes off by itself with no witnesses to see you indulge. If no one sees it, it never happened, right?

Well holiday candy is like everything else in life, you can have it in moderation. But unlike other things, a little candy that weighs less than an ounce can be, not only a calorie bomb, but full of really bad fats.

Today I went forth seeking a healthier option and Martha Stewart has come through. (No surprise there.) I wanted dark chocolate because it's heart healthy and nuts for the same reason. These Chocolate-Nut Patties fit the bill and they couldn't be more simple. The only thing that might be a little foreign to you is tempering the chocolate, but the recipe explains that as well. Enjoy!

Yours in Health,
Kate

Inspiration as We Head Into the Holidays

2010-11-30T11:27:00.000-06:00

The holidays can be incredibly overwhelming when you are trying to lose weight and get healthy. Cookies everywhere, pressure to indulge and the assurance from everyone that you can 'start again in the new year'. Well, you and I both know that's how we got here in the first place.

So today I am sharing some inspirational stories from Ladies' Home Journal. These five women found their inspiration and then set forth on their journey. You may relate and even get tips, a reminder that you are not alone. Think of these stories I will share over the next few weeks as your 'mental cookies' that may help you bypass the ones in the break room.

Yours in Health,
Kate

Mary Poppins Pop-in

2010-11-27T23:56:00.000-06:00

Just popping into work briefly after Mary Poppins at the Civic Center of Greater Des Moines. Really a spectacular show. While, as a fan of the original movie, the moving around of the plot through me off a little, the show was flawless. The sets were jaw-dropping, the dancing outstanding and the voices beautiful. If you get a chance to check it out, you really should. I walked away feeling more relaxed than I have in weeks and if you have been following the blog lately, you know that's almost a miracle.

Tomorrow it's more things to feed my soul, like a Christmas tree and doing laundry. No really clean undies will help feed my soul. :)

Yours in Health,
Kate

Happy Belated Thanksgiving!

2010-11-26T16:49:00.000-06:00

Sorry no post yesterday. I worked all morning yesterday, then to my mom's for dinner, my dad's for dessert and then fell asleep on the couch watching "Elf". When I woke up after a half-hour, the sensible thing would have been to go straight to be, but with 30 minutes left in the movie, I stayed up to watch instead.

Not my brightest moment because 4 a.m. came far too soon. I went and made an appearance at Valley West Mall, had fun with the crowd - gave away 3 iPads with STAR 102.5. Then a quick nap at home and then here to be on three radio stations and do assorted other duties.

I am about to go take care of KIOA and then home. Long two days. Tomorrow, just one station and an appearance at West Glen Town Center for LITE 104.1's Ugly Sweater and Egg Nog party. Then I have two quick shopping stops and home to do laundry and collapse.

With all of that behind and ahead, I thought I would share one last Thanksgiving link and then move into Christmas mode. (Although it pertains for any dinner that is made up of similar components.) My friend Erin Crawford at the Des Moines Register shared this fun slide show with me, so I thought I would pass it on.

Yours in Health,
Kate

Thanksgiving Week - Recipe 3

2010-11-24T14:11:00.000-06:00

It's time to talk turkey. This is the one holiday dish that, short of deep fat frying it, you can enjoy heartily. While you should avoid the fattier, higher calorie dark meat, the white meat is your friend. Here's the breakdown according to the National Turkey Federation:

3 ounces		Calories		Total fat grams	Protein grams	Iron % DV
Turkey Breast		117		.64	26.2	7
Saturated Fat grams	Cholesterol milligrams		Sodium milligrams
.21	72		45

Not bad at all. Benjamin Franklin wanted the turkey to be the national bird and while the bald eagle is more regal, the turkey makes up for it by being most people's centerpiece on the national day.

If you haven't already chosen a recipe for your turkey or are looking for something new, here is an option that doesn't require brining and is very tasty.

Roasted Turkey
1 (10-12 Pound) WHOLE TURKEY, fresh or thawed if frozen
1 Bunch fresh thyme
4 Whole navel oranges
As needed salt and freshly ground black pepper
1 Cup fresh or frozen cranberries
2 Medium onions, peeled and quartered
1 Cup cold water

Place oven rack in bottom third of oven and preheat to 325 degrees F.
Slide fingertips between skin and breast meat to loosen skin. Place 1/2 bunch of thyme under skin.
Thinly slice one orange and slide slices under turkey skin. Season turkey with salt and pepper.
Quarter remaining oranges and toss with cranberries and onions in large bowl, place inside both turkey cavities.
Tuck wing tips under and tie legs together with kitchen string to hold shape.
Place turkey on a V-shaped rack in large roasting pan with water in bottom of pan. Cover loosely with foil. Roast turkey in preheated oven for 2 1/2 hours, remove foil.
Continue to roast, basting every 20 minutes with pan juices until meat thermometer inserted in thickest part of thigh registers 170-175 degrees F.
Remove from oven, cover with foil and let stand at least 20 minutes before carving. Remove fruit stuffing and discard.
Garnish with Dried Fruit Stew and serve on a platter.

Autumn Fruit Stew
2 Cups tart apple, peeled and diced
1/2 Cup golden raisins
1/2 Cup dried apricot
2 bay leaves
2 Cups TURKEY STOCK or low-sodium chicken stock
2 Tablespoons brandy or substitute 2 tablespoons apple juice/cider

While turkey is roasting, combine ingredients in saucepan.
Bring to boil, reduce heat and simmer for 15 minutes. Remove from heat.
After turkey roasts, add any accumulated pan juices to stew. Reheat before serving.

Recipe Source: Recipe and photo kindly provided by Perdue via the National Turkey Federation website

That's it for today. Tomorrow a last minute dessert recipe.

Yours in Health,
Kate

Thanksgiving Week - Recipe 2

2010-11-23T12:53:00.001-06:00

Green bean casserole is way yummy - it's also pretty bad for you - 250 calories, 20 grams of fat. Of course, that's the full fat traditional dish created 55 years ago. Today we have a couple of ways to cut that - you can use light or fat-free ingredients or you can cut out some of the offending ingredients - but both still leave you with a lot of sodium.

In the end there are only two true answers - eat this and go easy on everything else or (and I may be about to blaspheme) embrace a new healthier dish that takes its inspiration from the classic. That is today's recipe. I LOVE green bean casserole, but this is yummy too. And you might be surprised by how refreshing a crisp vegetable is during your meal.

Buttered Green Beans and Mushrooms from Cooking Light Magazine

Yield: 8 servings (serving size: 1/2 cup)

Ingredients
3/4 pound green beans, trimmed
2 tablespoons butter
6 ounces cremini mushrooms, thinly sliced
4 ounces shiitake mushroom caps, thinly sliced
3/4 teaspoon kosher salt, divided
1/2 teaspoon coarsely ground black pepper, divided
1 teaspoon minced fresh garlic

Preparation

1. Steam green beans, covered, 4 minutes or until crisp-tender. Plunge beans into ice water; drain. Pat dry with a towel; set aside.

2. Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms, 1/2 teaspoon salt, and 1/4 teaspoon pepper; sauté 8 minutes or until mushroom liquid evaporates. Stir in garlic; sauté 1 minute, stirring constantly. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and green beans; cook 3 minutes or until thoroughly heated, tossing to combine.

Nutritional InformationCalories:44Fat:3g (sat 1.8g, mono 0.7g, poly 0.2g) Protein:1.7g Carbohydrate:3.9g Fiber:1.9g Cholesterol:8mg Iron:0.4mg Sodium:198mg Calcium:23mg

Sandra Simile Cooking Light, OCTOBER 2010

Yours in Health,

Kate

Thanksgiving Week

2010-11-22T11:56:00.000-06:00

A week and a half ago I was laying in a hospital bed. As I lay there I began to feel very alone and sorry for myself. I had ended up in the emergency room after almost passing out at work. They couldn't figure out what was wrong with me (and still haven't) and I was at a loss.

I began to cry. But then my cell phone began to beep - text after text starting coming in from friends and co-workers checking on my status. I stopped, took a deep breath, and began counting my blessings.

My friend Mary had driven me to the hospital and stayed until my mom dropped everything at work and came to be with me. I had medical coverage that would help take the sting out of my hospital bills. And while there was no one physically in the room with me at that moment - the phone calls and texts assured me I was loved. I was suddenly full of gratitude, I was truly thankful.

So, as this week begins and I face going to yet another doctor in search of answers, I will not hold a pity party. Instead I will embrace the abundance of my life and move forward with appreciation.

One of the things I appreciate is YOU - those who have stuck with reading my blog and giving me feedback. Through illness and falter, happiness and loss - you have been here. The way I will say thank you is giving you daily recipes this week. The Holiday Season is officially beginning and for anyone trying to be healthier there are more pitfalls than can be counted. Hopefully these recipes will ease some of the stress of making good choices.

Thick and Creamy Spinach-Artichoke Dip

If you have an aversion to mayonnaise, like I do, this is a great take on a classic. Add a giant platter of veggies to this and you have a healthier snack while dinner readies.

Ingredients:
1 (14-1/2 oz.) can quartered or whole artichoke hearts in water, drained
1 (10 oz.) pkg. frozen chopped spinach, thawed, squeezed dry
1 (7 oz.) tub 2% fat Greek style yogurt, such as Fage

¾ cup shredded Parmigiano-Reggiano cheese, divided
2 tablespoons light sour cream
1/8 teaspoon each: salt, freshly ground black pepper and freshly ground nutmeg

Preparation:

Heat oven to 400°F.

Finely chop the artichoke hearts and place them in a medium bowl. Add spinach, yogurt, ½ cup of the cheese, sour cream, pepper and nutmeg.

Mix well and spread into a 9-inch pie plate or quiche dish. Sprinkle remaining ¼ cup cheese over dip and bake 20 minutes or until heated through.

Serve warm or at room temperature.

Makes about 3 cups dip.

Yours in Health,

Kate

I have run out of time

2010-11-10T19:10:00.002-06:00

Sorry, the day got away from me. I am just leaving the office and have no time left to blog.

Preview of tomorrow: TRX.

Yours in Health,
Kate

Missing: 13-year old Des Moines Girl

2010-11-09T18:00:00.000-06:00

I will be the first to admit, Tiffany Speck could simply be a runaway. But at just 13-years old, she is still in danger. Even though I don't know her family, something about this girl feels personal and that's why I am posting it.

I remember 13, it sucked. My parents had split up a few years before, I was helping raise my two younger brothers, I got my curves before all of the other girls (and was made fun of for it) and I was depressed. The last in that list was the hardest, because nobody put a name on it. Instead I was sent to a psychologist who told me, "You are a rebellious brat who is trying to make things more difficult for your parents. You are not special. You should be drugged until you cooperate." Nice.

I don't know Tiffany's world. Her life could be idyllic, she may have never had a blue thought. On the other hand, even in the best of homes, you can sometimes feel alone. And that loneliness can lead you down a path on which you may be too young to see the danger. Personally, I am praying she's safe, tucked away at a friend's house that is great at keeping a secret. Either way, let's find her. Her picture and info are below.

13-year old Tiffany Speck

Tiffany Speck was last seen November 5th around 8:30 am on the corner of South Union and Kirkwood on the Southside of Des Moines, IA.

She was wearing a black sweatshirt with a McKee School logo on the left shoulder, jeans and grey sweater boots. Tiffany is 5’ 2”, 145 lbs., brown eyes, her hair is blond on top, brown on the bottom.

If you have any information on her please contact Detective Jeff Shannon at 515-237-1550 or the Des Moines Police at 515-283-4811. A witness reported seeing her coaxed into a red Cadillac after missing her school bus.

Yours in Health,

Kate

ActivTrax, a New Tool for the Y

2010-11-08T16:41:00.002-06:00

The YMCA Healthy Living Center has added a new benefit for members - ActivTrax. It's like having a computerized personal trainer.

My trainer Gwyn helped guide me through baseline tests to see where my fitness was, then we entered it in the system. From there the software extrapolates what my workouts should look like. Now I can use the prepared workouts when Gwyn is out of town. Or like I did yesterday - I still can't put my head underwater and decided it was a sign to try it out.

I was able to not only print the workout at the kiosk, but there were a couple of moves I didn't recognize by name, so I was able to print out pictures and instructions. It's really pretty sweet. I am hoping to really take my workouts (on non-Gwyn days) to a new level.

Here's a link to their website. You can't really dig too deeply without a sign-in, but it gives you an idea. I haven't been able to look at the nutrition section, because it's not set up for me yet, but I am interested in what that has to offer too.

Every new tool gives me higher hopes and better results.

Yours in Health,
Kate

Sunday, that's all

2010-11-07T10:33:00.000-06:00

I didn't really get an 'extra' hour of sleep last night. I stayed up watching a "Dr. Who" episode I had not seen before. It was really good, so no regrets.

Today I have been at work. In a little while, it's a trip to the YMCA Healthy Living Center for a workout. Because of my double ear infection, no laps until at least Tuesday. That's what I do for at least a half hour on Sundays, swim laps. I really love it - great cardio and, while hard, somehow relaxing. Instead I will do weights and running in the water.

Then dinner at my mom's.

Then a quick trip to Target and Half-Price Books. The former has "Robin Hood" with Russell Crowe on sale. The latter is to see if I can finish a collection for my nephew for Christmas - a project I started in April.

Then home to laundry.

I am boring. But today, boring is okay.

Yours in Health,
Kate

The Holidays Have Begun - Low Fat Oyster Stew

2010-11-06T12:27:00.000-05:00

I know... you don't want to hear that.

You didn't want to hear it when Younkers put up their display in August or when the Christmas commercials started the morning after Halloween or possibly even two weeks from now. But, it is inevitable, so why not be prepared.

That's why I will be posting recipes on a regular basis between now and the end of the year. I plan to search out healthier versions of my favorites. Today is oyster stew or in this recipe, bisque. I beg my mother to make it every year for Christmas eve. No one else in the family likes it. But my mommy loves me and most years I get a small batch. However, her recipe is all butter and cream - y-uh-ummmm!

Knowing that we should be a little better than that, I went digging at Cooking Light magazine and found this version. Substantially less fat and it looks pretty good too. In fact, it sounds good now, fall weather makes me constantly want soup.

Your in Health,
Kate

Food Safety - This Means You, er.... Rather Me

2010-11-05T11:16:00.000-05:00

Experiment: I ran through the door after 8 on Wednesday night. I was too impatient to wait out the food in the oven and looked to the fridge for a 'quick fix' to the gnawing in my stomach. Me: "Hey Lori, you think these (pause to count days in head), 5-day old shrimp Rangoon would be okay if I microwave them." Lori: "Yea, they're only 5 days old, it should be fine."

Result: The FDA, CDC and USDA would be disgusted. Ugh. About 90 minutes after I ate them I 'felt funny'. I tried to go to bed with sweats and stomach bulging. I had no idea what it was. Even crawling from bed to bathroom to be ill, didn't clue me in. Duh. Yes, it was food poisoning. Though sadly, not the worst case I have ever had.

Lesson: The 5-day old crab Rangoon in the refrigerator is dead! DO NOT EAT IT! Almost 40 years into my time on Earth I should know better. Chances are a combination of shrimp and cream cheese left uneaten for more than 48 hours could turn toxic. We now have plans to be much more careful at our house.

So, I decided to share this link for any questions you may have about food safety. It answers all of your basics and I am going to reiterate one more - don't go more than 48-72 hours on leftovers. That way you will never have to fight the kitten for the water in the toilet bowl.

Yours in Health,
Kate

Inspiration is like Chocolate - You can never get enough

2010-11-03T13:24:00.001-05:00

Stam's Fall Bon-Bons

It's time for our weekly dose of - 'if they can do it, I can do it!' Today I am sharing a link to one of my favorite places to pop inspiration like bon-bons.

It's Women's Health Magazine. Each month they feature another woman who took control and made the change. These women may have lost 30 pounds or 130 pounds, but the thing they have in common is empowerment.

So, flip through and see if you don't just find someone that makes you feel like you are looking in the mirror and inspires you to be better.

Yours in Health,
Kate

Feel Better - Vote

2010-11-02T16:51:00.001-05:00

This blog is about my journey to be a healthier person. I workout, I try to eat better, but there is a mental health aspect as well. I address it briefly from time to time, but today is a good day for a reminder.

Sometimes we feel like everything is out of our control - truthfully it often is - but you can do your part to effect your preferred outcome. Voting is one of those things.

You may never have met a candidate for governor or congress. You may not have been following all of the issues that will appear on the ballot. But you are an intelligent person who, with a few clicks on news sites and a Google search or two, can catch right up.

Using your intelligence and just a few minutes, you can release the pent-up frustration often felt when you don't believe anyone is listening. Marking that ballot can be like letting the air out of a balloon, suddenly you don't feel so full - you feel looser, more pleasant and the stress is no longer pushing against you.

Will your candidate win? Will your issue pass? Maybe, maybe not. The important part is that you participated, you released. Plus, you can have a sense of pride because you showed your respect to our founders and every generation since that has fought for that right to vote.

And who couldn't use a little more feel good?

Yours in Health,
Kate

How Many Calories Does That Mini Candy Bar Have?

2010-11-01T10:32:00.001-05:00

I vowed I would not be a Halloween Grinch and ruin the frivolity of the weekend with the reality of the calories. But, it's Monday and November, so now is probably a good time to tell it like it is.

Candy, like everything else, can be consumed in moderation. But when the portions get smaller, the reality meter is distorted. They're so small, so I can eat 10 right? Um, yes and no. Yes, if you are accounting for them in what you eat. No, if you are just blindly shoving them down because they seem harmless.

Besides a look back at what we have eaten, I wanted to blog this because most of these candies don't go away. On the contrary, they are repackaged featuring snowmen and reindeer and become 'holiday treats'. That means this information isn't late, it's early. :)

I was going to go dragging around the internet and find calorie counts and serving sizes and then lay them out from best to worst. Instead this morning I opened my Twitter and I found Hungry Girl had already done all the work. In fact, she did an awesome job. So, I have decided to share her hard work with you - Hungry Girl Halloween Candy Guide. (I am a big fan of work smart and you don't have to work hard.)

Yours in Health,
Kate

Restoring Sanity

2010-10-30T11:50:00.000-05:00

I admit it, I wish I was in Washington, D.C. right now at the Rally to Restore Sanity and/or Fear. I have been watching the stream online and can feel the power of the people. It is enlivening and gives me hope. We all need more sanity.

I don't think politicians and the media realize how much their saber rattling and pontificating fray reasonable people's nerves. Or sadly (and more likely) they do. It's what gets them support and ratings. If that's the case, it's sick. And it's not just one political party or one network, they all pander to our emotions.

We need to take that power back and call for reason. My friend Maxine Sieleman from PRAISE 940, gave me a great quote for an article I wrote about her, “You can lead me, but you can’t drive me. I don’t want people telling me what to think, I’m not stupid. Instead I want to tell people what is happening and let them make their own decisions.” - YES!

Give me the facts, not your opinion of the facts, not a spin on the facts, the ACTUAL facts, I can take it from there. Everyone can. We are intelligent people, common sense tells us to ask questions if we are confused or need more information to form an opinion. Trying to sway me or scare me will only make me mad and disenfranchised. I guarantee if you talk down to me like I am three in an attempt to impress upon me your self-perceived intellect, I will balk.

So, let's bring back reason. Speak kindly, discuss don't argue. Smile even when someone says something ugly, it will confuse them.

And the greatest thing about restoring sanity? You feel better. Your stress drops, you eat less and you have time for yourself instead of worry.

I'm watching the Rally, even as I go to the gym today. I feel like I can breath a little more each time I see someone embrace reason. Perhaps by the end of the day my worry lines will have released and I will even look a little younger. :)

Have a sane and sensible day,
Kate

Happy Halloween!

2010-10-29T13:04:00.000-05:00

I promised earlier today on LITE 104.1 that I would post pictures from our Halloween Potluck. The first one is me as a cowgirl. The second is my hugely creative friend Calvin as a sock monkey! This is the same guy that made a complete replica of Floppy as a costume two years ago. We want to drag him to bars and win money with him, but he won't let us. ;) The final shot is all but three of the people who dressed up today, missing are Tom Selleck, another cowgirl and a deviled egg.

You can see I have lost weight too!

Calvin is so cool, I want to be him when I don't grow up.

Most of our motley crew.

Bonus picture: My current Facebook profile picture
featuring my very own Obi-Wan Kenobi.
If you are a fan of LOL Cats, you understand the meaning.

Also, I am still working on finding an example of that killer move from Gwyn at the YMCA Healthy Living Center. Maybe by tomorrow.

Yours in Health,
Kate

This and That and the Other Thing

2010-10-28T19:51:00.000-05:00

The last 48 hours have been a blur.

Work has been crazy, but we put the next edition of Intuition Magazine to bed this afternoon, so that was huge. Really like this issue, it's fun, very holiday. The cover is beautiful, which has everything to do with our model Lindsey, great photography by Paige and design by Jolene.

One of my bosses and dear friends is leaving, we had her going away breakfast this morning. I ate too many eggs AND had hash-browns - I know, I let my emotions eat for me.

Yesterday, I had a strenuous workout with Gwyn at the YMCA Healthy Living Center. Tomorrow I am going to find a video of the ~~torture~~ exercise she likes to have me do, um, it's hard. Whine. But I also know my abs greatly benefit, so I am torn. ;) The day before that it was a water workout. Those are really hard, but I love them. I have even taken to doing an almost identical one at least once over every weekend. I am seeing nice results.

Today, no workout, but then Thursday has become my day off. Tomorrow it's back in the pool or maybe upstairs with weights because I missed Monday. (No voice.)

I just finished writing a press release for a special concert that will be announced tomorrow morning. That's all I can tease, but I promise details over the weekend.

Okay, that was enough rambling for three people, so I am going to wrap up and finally go home. Good night.

Yours in Health,
Kate

Chilly Day Calls for Chili

2010-10-26T11:43:00.000-05:00

I am going to regularly post recipes again. This one is a favorite that is lower calorie and tasty as heck. With the cooler weather it seemed the time to share this one.

White Chili with Ground Turkey

Yours in Health,
Kate

Laryngitis - I don't think it's fatal

2010-10-25T16:42:00.000-05:00

Yesterday I told you I was hoarse from yelling at the Race for the Cure. Today I woke up and my voice was barely audible. With the help of much coffee I was able to do my shift on LITE 104.1, but then I had to go home.

Radio is not a business you can be quiet in and everyone was at my desk. So, I am finishing out the day at home. I did not go workout because I am also not feeling that hot.

There are people who think I might stop breathing if I do not talk - you know who you are. But don't worry, it's not fatal. I'll be back at work and gym tomorrow, even if I don't have a voice.

Yours in Health,
Kate

Race for the Cure - Des Moines 2010

2010-10-24T10:16:00.000-05:00

My voice is gone. I stood at the finish line of the Race for the Cure yesterday with the ladies from the Mercy Cancer Center. We were cheering on the 25,000 heroes who were helping raise money and spirits in the fight again breast cancer. I cheered loudly, used my clapper, gave high fives and was inspired.

Thousands of people streamed past me - women, men, children, dogs - all with one purpose, the eradication of a deadly disease. A disease that will infect 1 in 8 women and 1 in 100 men and affect hundreds more who love those people. With early detection it doesn't have to be a killer, but it still has to be battled - a team makes that easier.

And that's what you saw yesterday, team after team - Testes for Breasties, Amanda's Army, Team Fight Like a Girl and many other creative efforts put forth for a little fun in a sea of serious. People walked and ran for victims who had lost their fight. Women came in wheel chairs because they were too sick from chemo. It wasn't a place to extol traditional physical beauty - many were bald from radiation, no make-up, one breast - instead it was beauty of spirit that caused cheers and claps.

I was moved, not only by the vast swath of pink that was moving in unison through downtown Des Moines, but by the power of love. I was honored to be on the side of the street where survivors walked by in a special chute, just for them. They smiled, they cried, they cheered, they hugged, they danced in pride - they made us all believe.

Thank you to Mercy Cancer Center for inviting us to be a part of the cheer section that welcomed everyone back to the capitol, it was wonderful, even if I have no voice to say it out loud. ;)

Yours in Health,
Kate

Inspiring Stories of Weight Loss

2010-10-21T20:34:00.001-05:00

I wanted to start sharing stories about other people on the path to health again. Today I was on the Mercy Weight Loss and Nutrition Center website and found Dave's story.

I have been to the site many times and seen his face, but never clicked. It's a great story! He set realistic goals, sought help to make it happen and is nearly at his goal. He looks great and feels even better.

Some days are harder than others. Some days you look at your car keys and the gym seems too far away. Sometimes the burger wins. But if you look around, someone has been through it too. Hearing their story can help.

I figured I would start in our own backyard. So, here is the link to the video of Dave.

Mercy - Center for Weight Reduction

Yours in Health,

Kate

Staring at a Blank Page

2010-10-20T20:52:00.001-05:00

Staring. Nothing. In fact, I have come back several times over the last couple of hours and nada.

So, I will just quickly note that I had a great workout today with Gwyn at the YMCA Healthy Living Center. She made me whine. That means she pushed my limits and that's a very good thing.

With that I think I will go home for the night.

Yours in Health,
Kate

Do you pay her to do that?

2010-10-19T20:13:00.000-05:00

When I train in the pools at the YMCA Healthy Living Center with my personal trainer Gwyn, we are quite the draw for those with a natural curiosity - today was no exception.

I had put in 25 minutes doing laps and then Gwyn came to join me in the lap pool. We took over the lane as she had me run up and down the length of the pool. I did tons of jumping jacks, ab work and swam with water weights as my arms made their windmill through the water. Between my laps and her workout, I am sore and tired, but invigorated. I have come so far and it feels great. The little ladies at the pool have a different view....

Most of the ladies are older, especially since I workout during the day, and they aren't rockin' the killer attitude I am. They are there to stay fit or if they are trying to get fit, throwing a punch under water never passed through their mind.

I fully admit, we draw attention to ourselves, we splash around like a herd of horses drowning. But I love their reactions, it really makes my day. They sometimes stare, sometimes laugh and often comment. The most popular question is "Do you pay her to do that to you?" I always smile and says, "Yes, I want to work this hard." That's met with head shakes, further quizzing or people wanting to ask Gwyn about training.

I actually love it. I love telling people about how hard work pays off. About how great Gwyn is. And when I hear the words that make me go to the gym 5 or 6 days a week, not "you are looking good", instead - "you are inspiring." If I can help one person feel the urge to go to the gym or eat healthier and therefore they live longer, I have done my job and yes, I would pay for that.

Yours in Health,
Kate

What Did You Say? Some Exercise Terms - Part 2

2010-10-18T19:10:00.000-05:00

Sorry I didn't post over the weekend. I worked 13 hours on Saturday and just rested and did laundry yesterday (never happens), so I didn't get a chance to blog. That said, here is part two of our glossary of terms heard around the gym.

Fiber - From Dictionary.com: the structural part of plants and plant products that consists of carbohydrates, as cellulose and pectin, that are wholly or partially indigestible and when eaten stimulate peristalsis (moving along the waste) in the intestine. Basically it helps fill you up AND helps keep you regular. It can also help control blood sugar.

Free weights - Any weight not attached to a machine. Dumbells are the most used, but barbells and heavier weights are available as well. Do not use the latter without someone to 'spot' you. Spotting means standing there to catch the weight if you lose your grip or footing, so the weight doesn't crush you.

Glutes - The shortened name for the muscles in your buttocks. Real name - gluteus maximus.

Lats - latissimus dorsi muscles. Working this muscle helps whittle down your sides and back.

Lats

Ligament/Tendon - I have combined these because they have similar purposes. Both are bands of tissue that holds things in place - ligaments connect bone to bone, tendons connect muscle to bone. Years ago I had a guy run over me playing softball and he tore up those and every other part of my knee - proving the two thick fibrous strands are good neighbors. Famous tendon - Achilles (up the back of your leg). Famous ligament - anterior cruciate (in your knee).

Brad Pitt as Achilles - okay, couldn't help it.

Lunges - A move to strengthen lower body muscles, especially helpful with quads (see below for meaning) and glutes. You start in a standing position and then lunge forward with one leg to end up in this position.

Lunge position

Machines - You hear "I'm going to hit the machines". That's any machine that involves a weight bearing exercise. On a rare occasion someone will say that when they are going to a cardio machine like a treadmill or stair-stepper, but most of the time they mean weights. And remember, even if the weight is controlled by a machine, you can still injure yourself, so have someone walk you through them the first time.

Protein - Again, from Dictionary.com - They consist of long chains of amino acids connected by peptide bonds and have distinct and varied three-dimensional structures, usually containing alpha helices and beta sheets as well as looping and folded chains. In layman's terms - this is the building block of muscle. It's can be found in meat, beans, seeds, nuts, grain, fish, dairy and a number of other sources. DO NOT lifts weights without eating protein, your body will revolt.

Quads - Quadriceps femoris. A large group of muscles in the legs. Most commonly referring to the muscles on the upper front of your legs - aka- your thighs.

Rep - Any complete motion in a set of exercises. Each complete motion is one rep, these are often done in sets of 12 to 20 depending on what you are trying to accomplish. This is not just s reference to weights, it can be non-weight exercises like sit-ups too.

Shin splints - Pain at the front of your lower leg or just to the inside front of your lower leg. This can be caused by a number of strains, the most noted are overuse and sudden change in workout. Examples - Overuse happens when you run everyday and a sudden change would be going from walking to running out of nowhere. I have had bad shin splints before. Only three things fix them - rest, anti-inflammatories and ice.

Squats - Imagine sitting, without a chair. That's the basic idea behind a squat and encourages the idea of not bending your knees more than 90-degrees, which is better for your knees. In fact, I was kind of scared scrolling the Internet looking for a picture of a proper example for you. There are a lot of people that are doing them wrong! You can do them with or without weights, against a wall, with a ball and one legged, but you should consider not going lower than 90-degrees, unless you have really awesome knees.

Beginner squat - the chair is a great safety net.

So there you go. Between this entry and this one, you have the basics of 'gym speak'. If there are other things you overhear and wonder about, let me know.

Yours in Health,
Kate

Migraine

2010-10-15T16:49:00.000-05:00

Went to bed with the beginnings of a migraine and woke-up with a sledgehammer on my forehead. It took 3 Excedrin Migraine, a large coffee, 4 ibuprofen and another large coffee to kill the headache - all while working. I am now feeling the headache hangover coming on, so I am headed home.

Sorry, no continuation on the glossary today. But I promise I will go back at it tomorrow.

Yours in Health,
Kate

What Did You Say? Some Exercise Terms - Part 1

2010-10-14T18:29:00.000-05:00

The day has slipped away from me, so I am going to give you ten oft heard terms bandied about the gym. They could be used by a professional, like your trainer or the triathlete you strike up a conversation with in the locker room. Or the bonehead who looks like he belongs on the bottle of pills he popped to bulge that way and that always drops the weights, rather than put them down. Huuuuuuuuu, yea! (He uses them to sound cool and apparently I have an issue with apes like that. LOL.)

That said, knowing these terms can help turn a conversation into something more educational when everything makes sense.

Abs - your abdominal muscles. Often buried by too much Ben & Jerry's, you can see them give you definition again, if you are committed. Sometimes called a 'six pack' and for the really buff and eight pack. My favorite gratuitous example:

Gerard Butler in "300".

Aerobic - This does not have to involve Jane Fonda or leg warmers. Instead it simply means getting your heart rate up higher. Basically, you should be able to do whatever you are doing - running, spinning, stair climbing - and still be able to get a sentence or two out before panting.

Anaerobic - Like it core word cousin, your heart rate is up. But in this case, way up. You are probably panting and talking involves "uh-huh". This is great for training your heart, but is not for beginners or those with health problems.

Bi's and Tri's - Biceps and triceps. The biceps are the muscle on the upper part of the front of your arm. The triceps are their partner on the back.

Carbs - Carbohydrates. Basically starches and sugars. These are the basic building blocks of our body. Our brain literally lives on them. Anyone who says to you, "You should try this new low-carb diet", is really saying, "I am sick of you beating me at Trivial Pursuit, lose some brain cells, so I have a chance." Okay, they're not really malicious, they are just misinformed. Carbs are in almost everything we eat, particularly fruits and vegetables, without which you will get gout -ewww.

Circuit - Moving from exercise to exercise with little rest between and then repeating the order. This can be on machines or set up with other equipment, it's just whether you are doing a loop or not that makes the circuit.

Crunches - No potato chips are involved here. Instead this is the overall name for a number of moves that improve your abdominals. Almost all involve using your abs to pull yourself up or over slightly to 'crunch' your top and bottom abs toward one another, then release. This is different from a sit-up in which you come all the way up into a seated position.

Curl - Basically bending a limb back toward your body. There are arm curls and leg curls. While you curl your arm back toward the front of your body, you should know that if your leg curls forward instead of back toward your butt, it's time to seek medical attention.

And with that smarty-pants answer, I think I am a little punchy and better wrap up. I will post more tomorrow, but in the meantime, if you have any specifics terms you are curious about, please comment.

Yours in Health,

Kate

Equipping Your Home Gym

2010-10-13T17:04:00.001-05:00

As promised, I had my personal trainer, Gwyn, from the the YMCA Healthy Living Center create a list of options to start your workouts at home. Sometimes it's easier to start at home, no one, except the cat, is there to see you. Yet, even when you are a seasoned gym rat, you may find occasions where getting out of the house is hard - read: a foot of snow is packed in your driveway.

So, this is the list. I have gone and found picture examples for you - I can say 'medicine ball', but you may not have a clue what I mean without a visual aid. :)

A ball - sometimes called a stability ball, exercise ball, etc. It is great for a number of things including core work. Some people even use them at work instead of a chair to help their core and posture.

Okay, I could have found a
picture of just a ball, but hey.

Mat - It can be a yoga mat or an exercise mat. The yoga mat is thinner or you could get one of the new thicker yoga mats. These are used to cushion a number of your floor moves.

Thick Yoga Mat

Hand weights - Grab a pair of weights that are on the upper end of your lifting limit to start. For example, if 10 pounds is a challenge, but doesn't break your arm, this is a good choice. You can start here and if you become committed you can increase the number of weights you have at home or get one of the multi-weight sets.

If the weights seem heavy- keep your sets to fewer reps until you are stronger. If you outgrow the weights, increase reps to wear the muscle out - you won't get as much bulk, but will still build muscle.

One example of hand weights.

Tubing or Bands - Both of these are good options if you want longer muscles. You can do a number of weights-like moves, but you can do many things that weights can't.

Bands can often be bought by length
and come in different tensions -
the higher the tension, the harder it is to pull.

Just like bands, tubes have different tensions,
their color will tell you which is which .

Playground ball - Yes, it's what it sounds like. Go to the toy section and look for the ball you played four-square with in grade school. The ball is used for toning and balance.

Not kidding, straight from kick ball to you.
Just don't hit anyone in the back of the head with it.

Balancing equipment - Bosu Ball, Dyna Disc and Core Board. You don't need all three, pick the one that seems least threatening. LOL. All of these are for building core and helping you learn balance.

Bosu ball - basically half a stability ball on a base.

Dyna Disc.

Core board - this is the newest variety,
but you will also see old school wooden ones
that look like a mini teeter totter.

Jump rope - you were likely a thinner person as a child, this little item had something to do with that. Jumping rope fries calories and is great cardio.

Another flashback to your childhood.
Only the ones for grown-ups come in different lengths,
so if you haven't grown an inch since 6th grade, you are covered.

Medicine ball - This has nothing to do with the pharmacist or those guys who used to toss them into each others guts in those odd videos from the 40's. Instead this is a modern take that can be used as weights.

Medicine balls come in a number of weight options.

Step - How many widgets you put under the step determine how high you are stepping. This can help build quads and glutes. It can also be great cardio if you do it fast enough.

You can get additional wedges to make them taller - aka-harder.

Kettle bells - NOT FOR BEGINNERS. You may remember a couple months back I was briefly sidelined after a class- that was with an instructor. If you are really interested in trying these, meet up with an instructor at least once. And no, the videos at the store do not count. That's because Jillian Michaels can only correct your form if she can see you.

Kettle bell

I realized as I was writing this there may be some terms that I am tossing out like you have a gym membership or have a trainer. Tomorrow I will put together a glossary covering some key terms you may hear bandied about as you get healthy.

You can find ways to use the above with a simple Google search. But I like to help when I can, so I am going to ask Gwyn to give an exercise a week for the next few weeks to walk us through each piece of equipment.

By the way, no need to run out and get all of this at once. It will set you back a few hundred dollars if you do. Instead ease into it - the mat, hand weights, tubing/bands and a jump rope are a nice starting point. If you keep at it, you can invest in yourself at a higher level.

Yours in Health,

Kate

Day 2 in the Water

2010-10-12T18:54:00.000-05:00

Ankle is better, just not best yet. Gwyn let me do water again today. I will be going back on dry land tomorrow.

This is going to be short, running out the door to "9 to 5: The Musical" at the Civic Center. Hoping to score some girl power.

Tomorrow: Gwyn's list of what you need for a home gym.

Yours in Health,
Kate

This is Definitely a Monday

2010-10-11T10:45:00.000-05:00

My ankle is being iced as we speak. I twisted it, in bed, early Saturday morning. And no, I wasn't doing anything fun. I had fixed the blanket, laid on my side and very groggily pushed up to my pillow with my feet and twisted my ankle. Now that's ridiculous. So, it's day three of ice and Aleve or Advil.

Yesterday I did a water workout and trainer Gwyn at the YMCA Healthy Living Center has agreed to do one today as well - lessoning the impact on my ankle.

There have been a few other rocky moment this morning, but the biggest bummer is that a friend/boss of mine is leaving. She has been one of my biggest cheerleaders, a real innovator and great teacher, nothing will be quite the same without her.

All of that said, rather than dive into a box of chocolate, I will keep busy today and sleep early tonight. That will give Tuesday a fighting chance.

Yours in Health,
Kate

A Day of Rest

2010-10-10T10:14:00.000-05:00

I workout 5 or 6 days a week and I don't at least 1 or 2 days a week. That's something I have really struggled with, I still feel guilty on the days I don't workout.

Something in me is all, "Hey, you sat on your butt and didn't workout for years, you've had your rest, keep moving!" Of course, it doesn't work that way. In fact, if you don't rest on occasion, your body will actually force the issue and then you will be down a lot longer than one day.

I know of what I speak. My insistence on going 7 days a week has landed me in the hospital twice. It wasn't anything simple either, I had become desensitized so I didn't notice the symptoms my body was trying to throw at me. By the time I woke up, it was too late, I was flat on my back on a hospital bed. I have learned my lesson, finally, and now when I feel exhaustion coming on, I slow down and some days, I just plain stop.

Learn from me. Put together a workout regime that makes sense and gives you 'off' days so that you can recover.

Benefits of a day off:

Muscles get a chance to rebuild. Every time you lift weights, you make small tears in your muscles. Resting gives them a chance to reknit and get stronger - the whole purpose behind pumping iron.
Walking and running stresses joints. Giving those joints a chance to rest lessens the possibility that you will damage cartilage or attached ligaments from overuse.
Your mind needs a break too. When you are stressing over finding time to do everything in your life AND workout, it can be a little much to take. Your brain is the most important exercise organ you have, let the stress wash away and your workouts will be better on the other side.
If you workout seven days a week, you are more likely to burn out on the very idea of working out. A break can help you feel like you control your life, not the gym.

There are many other physiological and psychological benefits as well, but these are some of the key concerns that you should keep in mind.

The bottom line is to take care of yourself - because no one else will.

Yours in Health,

Kate

What Should I Wear to the Gym?

2010-10-09T12:10:00.000-05:00

I was just on Amazon.com and cruised away depressed. I love Heidi Klum and she has a fantastic new line of workout wear for New Balance. (It's so cute!) Yet there are two problems - the average piece runs about $100 and the model wearing the clothes was so skinny I wanted to FedEx her a sandwich. And it's moments like these that I am reminded why people stumble as they start to workout - a price tag that would scare almost anyone and a model that puts forth an unreasonable expectation. Today we set the record straight.

If you choose the right gym, no one will care what you are wearing - people are just there to workout like you and we all sweat like a sinner in church. Okay, you need clothes on and no giant holes and if you have a breasts or male genitalia, you should control them. But otherwise, no fashionistas need to apply. This is not the component of your workout you should invest either the most money or time in - money is better spent on a great trainer, mp3 player or swimming lessons and time should be spent in the gym. :)

That being said, jeans are a poor workout choice - rashes and chaffing await. Ladies, you will need an actual sports bra, your everyday bra holds the same charms of sweating in jeans. Loafers aren't going to cut it in the shoe department, instead invest wisely in a great pair of workout shoes with guidance from a pro who has been at it for a while - locally I go to Fitness Sports, but every town has the place all the sports teams shop, that's your cue.

All right, so what do you wear? First and foremost, something comfortable. If you are uncomfortable because something is cutting into you or you feel everyone is staring, you will cut your gym time short and that's no good. When starting out, I suggest people grab two pairs of either cheap workout shorts or pants and the cheapest t-shirts you can find - the latter has likely accumulated in your closet from every event you have attended the last ten years.

Ladies, I mentioned before that you will need a sports bra - if you have smaller breasts the inexpensive ones that you find at Target will be fine. If, like me, your are genetically endowed on a more pronounced level - spend the money on something that will keep you from knocking yourself out with the 'girls'. I use Moving Comfort, Oprah uses Enell, there are others as well - I admit they are $50-$70, but they will take away your inhibitions and let you really rock the gym.

For the boys - jocks please. Or at least shorts with gauze or other materials to rein in the your boys. If I had a dollar for every time I have caught an accidental peek at someone at the gym, well I would have entirely too many dollars for my taste.

As for socks - if you are running, thinner is better. But if you are just getting started any sports oriented socks will do - the woolies that keep you warm in the winter are a 'no'.

Hats and headbands? Baseball caps can be good on a long run purely for sun protection. However, your body is trying to put out heat through your head, so it might effect your ability to cool down. As for headbands, unless you sweat profusely, skip it - those are back with Jane Fonda circa 1985 and that's where they belong.

Total financial output - (approximate)
Men: shoes ($75-$100), jock ($15), shorts ($30), t-shirts (free) = $145.
Women: shoes ($75-$100), bra ($15-$70), shorts ($30), t-shirts (free) = $200

Both of those totals are maximums. If you find great sales, you can do it for much less. Please don't let the price tag scare you - it is much more expensive to be overweight (doctors, prescriptions, etc.) and your health is worth every penny.

Tomorrow: You Need a Day of Rest

Yours in Health,
Kate

Move to the Music

2010-10-08T22:59:00.000-05:00

Of all the things I have blogged about this week for your workout, this one is the most personal. Everyone gets their groove on in a different way. But I can give you a few tips so that you pick the right jams for your mp3 player and motivate yourself to 'move it, move it'.

First, a disclaimer, I work in radio, so I actually find myself listening to our stations often, we have six, that's one for any mood. But I also LOVE my mp3 player. When I really need to kick butt, this technology gives me that extra something to get it done.

When it comes to a player it doesn't matter the brand, get what you like and what is easy for you to use. Though there are a couple of must-have features: 1. Get one you can put in an arm band, nothing sucks more than having to make sure it doesn't fall off of your waist band or dropping it. 2. Make sure it has anti-skip technology. This may seem like a CD or album issue, but some low-end mp3 players can't take the jarring either. 3. Make sure it has enough memory. The only thing I would change about my player is that it only has 2G (gigabytes) of memory. It means I have to change out play lists as my taste adjusts. A 4G or 8G will make this less necessary for you.

When it comes to the music, I highly suggest a plethora of genres, beat levels and attitudes. My player hosts everything from Metallica to Michael Buble and Garth Brooks to Bon Jovi, with Ricky Martin, Bette Midler and Joe Cocker thrown in. That's just a peek at my tunes, but as you can tell, I have a host of moods.

That's just it, some days you are ready to workout out and your favorite group (mine's Bon Jovi) will do it. Other days you need a fast beat to help push your pulse so cardio seems appealing - Ricky Martin, Shakira, Lady Gaga. When it comes to weights, give me some Metallica, Nickelback, Three Doors Down - I need a little anger with my weights. When it's time to cool down, I am likely to put on Michael Buble, Tony Bennett or I even have a little Bach set aside.

All of the above is personalized and I believe nothing is more motivating than catching an earful of your favorites. That said, some people just want a certain number of beats per minute - if you have ever been to a bike spinning class, you know what I mean. They throw an added fast back beat into every song during the class. It has been scientifically proven that people try to keep up with a beat when they hear it, no rhythm needed. It's not always conscious, but it will get your heart rate up. You can test this theory without even exercising - put on a song with a driving beat and see if you don't find yourself increasing in attention and energy. (Yes, this can help to keep you awake at work too, I do it all the time.)

If you are feeling a little lost, "Where do I get all of this music?", I can help. Here is a list of resources for your tunes:

Start with your personal collection. You can put the CDs in your computer and download (or 'rip') the songs onto your hard drive for loading onto your player.
Have a friend with an amazing CD or mp3 collection? Ask them to share - it's just one copy and neither of you are going to make money on the deal, so it's o.k.
Shop online. In 2010 we have the choice of only buying the songs from an album that we really want. While I still buy the full album every time Bon Jovi puts out a new disc, I only want a handful of Beyonce.

Amazon, iTunes, MySpace and Rhapsody are all safe choices.

Lost on what has the right beat or attitude, there are a number of websites that offer playlists and guidance.

Hopefully this helps get you started on creating the playlists so perfect, you will want to workout just to hear them. That's another tip, other than yard work (which is a workout too) I rarely listen to my mp3 for that exact reason - if I want to hear those cool songs, I need to be sweating. :)

Tomorrow - What Should I Wear?

Yours in Health,

Kate

How Many Calories does my Workout Burn?

2010-10-07T18:47:00.000-05:00

First things first - you do not weigh as much as the person next to you. Which makes an overall answer to this question of calories burned much harder to answer than calories in food. There are plenty of websites that claim to have an accurate count. No site is right unless it takes your body weight into consideration.

For example, when you are on a cardio machine at the gym and don't customize the weight setting before you start your trek, you will only have the right calories burned if you are 150 pound person. Note that I said person. The machine does not account for sex. Nor does it account for muscle mass or lack there of - muscle burns a few more calories a day than fat. People who weigh more, burn more calories by default. The Mayo Clinic has a fantastic and simple article explaining metabolism and weight loss.

All of that said, you want tools, you got them. The one I frequently used was on the Lean Cuisine website I gave you yesterday. It was convenient because I was also keeping track of my calories 'in', so inputing my calories 'out' there made sense.

Here are others:
Mayo Clinic has a short list with general weight categories.
From Livestrong
Health Status
Calorie Control
This one has more activities than I have ever seen.

Like yesterday, everyone needs to pick the one that works for them. (I don't mean the one that always says you burn more calories. ;) ) And something I didn't say yesterday, I don't endorse any of these links specifically. I am simply doing the hunting and linking for you. I want you to have an easier time getting started or staying motivated than I have.

Hopefully one of these will work for you. Whatever you do, find something you enjoy and can keep at and watch the changes in your body begin.

Tomorrow - The soundtrack to your workout.

Yours in Health,
Kate

How do you count calories?

2010-10-06T11:31:00.000-05:00

This is one of the questions I am asked most frequently. It also has many answers. For some people keeping a food journal is the way to go. Some just want to ball park it using the knowledge of their foods make up. Other people only want to count carbs and fat. And yet other people go cross-eyed at the idea of keeping track of anything.

I need to tell you, again, find what works for you and you will keep up with it. So I am going to give you a myriad of options and you hopefully will find one that sticks - the key to success. All of these are online, because you can log on anywhere and keep track - even on vacation. However, you can also buy just any regular journal and a calorie counting book at the book store and take them along as well.

Food Journal links: (You will have to create an account, but otherwise, these are free.)
http://www.my-calorie-counter.com/
Use the "Track your Fitness" tool - http://www.leancuisine.com/Tools/Index.aspx - I used this one.
http://www.thedailyplate.com/
http://www.fitday.com/
http://nutritiondata.self.com/

Calorie Sites: Most of the above sites will automatically load calorie information when you log your food. If they don't have what you need, here are a couple of sites that can help.
The United States Department of Agriculture - http://www.nal.usda.gov/fnic/foodcomp/search/
http://www.calorieking.com/foods/
And I just found out that iGoogle, if you have a personalized home page, has a Calorie Calculator.

Okay, now you know what you are eating. Tomorrow I will give you tools to figure out what you are burning through exercise.

Yours in Health,
Kate

Define and Display Your Motivation

2010-10-05T18:29:00.000-05:00

The first time I lost weight I had two reasons: my health and my nephew. This time the list is a little longer, yet still includes those two key elements. I think sometimes I struggle with why I am doing this because I haven't winnowed down my list. So, now I will advise you to do what I haven't - it's kind of like reading something from your parents circa third grade, "Do as I say, not as I do."

Seriously though, a clear idea and a visible representation can go a long way toward winning the mental game that equals success. That's why I keep a picture of my nephew Caelen on my desk. (That and he's pretty much my favorite human ever!) I will be getting my 'list' down to a couple of other main motivators and then placing pictures of them in my cubical as well - or wherever you spend an inordinate amount of time.

Some people post pictures of their former skinny pictures on their refridgerator - I find that depressing and then I just want to sit there and repeat "why" over and over while eating a pint of Ben & Jerry's. But the rule here is - whatever works for YOU.

If you are not a visual person, create an affirmation. Write it down, say it in the mirror, record it and play it back or put it in between songs on the mp3 player that you take to workouts. Maybe it's a pair of jeans you look hot in when thinned down. In the end it has to be about you.

You can't lose weight for someone else. If you do, you will be resentful and gain it all back at the end to show them who is really in control of your life.

To sum up: Find your motivation and do what it takes to keep it top of mind.

Yours in Health,
Kate

Pictures of my key motivators:

Caelen on his 7th birthday a few weeks ago
as captured by Annette, my sister-in-law.

Me healthy & in a toga
- which says it all.

Get Organized

2010-10-04T18:37:00.000-05:00

I just spent three long hours cleaning and organizing my desk. Anyone who works with me will tell you - I can brainstorm and create like nobody's business, but my desk usually looks like a graveyard for long forgotten agendas. So, after months of saying I was going to do it, today I did and I feel better.

Which made me think of organizing your life for any number of changes - baby, new job or even weight loss. Making sure you have at least the basics of what you need and knowing where you can find them can breed success.

Examples:

Pick a drawer for just workout clothes, when it gets low, it's time for laundry.

(Because not having clean workout clothes is not a good excuse for skipping a workout.)

Put your healthy food options at the front of the cupboard or refrigerator.

If you have to dig for the not-as-good choices, it will remind you there are better options.

Keep your gym shoes in the trunk - in fact, if you are forgetful, get yourself two pair.

Again, not having these can temp you to skip a workout.

Make sure your tools are accessible from anywhere - this includes your calorie counter, food/workout journal, blog for keeping track of yourself - that means internet tools are the best.

Those are just a few ideas, there are many others, but you get the idea. Being organized for your health can eliminate excuses and breed success.

Yours in Health,

Kate

Long Day at Work

2010-10-02T16:50:00.002-05:00

Very short post. Ended up working ALL day. Finally headed now to help lost grandfather get computer fixed. Will post for real tomorrow.

Yours in Health,
Kate

It's Breast Cancer Awareness Month - The Importance of Self-Exams

2010-10-01T11:51:00.000-05:00

Here's the biggest reminder I want you to mark in your calendar - Feel Yourself Up! Now put it in PINK in your planner, give it an extra loud beep in your cell phone, create an event in your Outlook, basically whatever assures you will remember, do it.

Of course I am referring to breast self-exams. Unlike our other major nemesis - ovarian cancer - breast cancer can be detected at home. Early detection is the number one key to survival. Breast self-exams or 'feeling yourself up' is the first line in early detection. Mammograms are important as well, but you need protection in between and a monthly session of visual review and methodical massaging is that magic bullet.

Most women tell me they have no idea how to do it properly. Honestly, I have struggled with that as well. So here is a link to the instructional video from the Komen Foundation on how to really do it right and possibly save your life.

Yours in Health,
Kate

Down for the Count

2010-09-30T20:19:00.000-05:00

It has been a long week of working hard. I blogged about a rough day yesterday. By the time I got home last night I was beyond tired and couldn't fall asleep. When I did, it was fitfully and I was freezing and then hot.

When the alarm went of this morning my body was angry. I had an overwhelming feeling I have only had a few times, but often enough I now know what it means - go back to bed or I will end up in the hospital. Apparently when my body is done, it's done and I really get no say.

So I texted my boss and he had someone fill in on LITE. Then I slept until after 2. I came into work today about 3:45 and did the rest of my shift for STAR and all of my shift for KIOA. I have one last thing I need to do and then it's time to head home.

I can tell another full nights sleep is imperative because I still feel rough.

The lesson here for everyone else is, listen hard to your body, because if you don't you could put yourself in danger. Oh and take care of yourself, so you don't have to face this. Days like today I know I am a work in progress.

Yours in Health,
Kate

Stupid, Ugly, Angry Day

2010-09-29T21:51:00.000-05:00

I am 30 minutes from leaving work and I have to be back at 8 a.m. I won't go into details, but suffice it to say today went totally off the rails at the hands of others. I didn't get in my workout because there was a sudden work emergency. My new kitten is sick. And on and on. I have eaten like crap and I am brutally cranky because my life feels out of control.

Whine.

Someone cue Scarlet O'Hara: "Tomorrow is another day." And that's my story and I am sticking to it. See you then.

Yours in Health,
Kate

Firming Up

2010-09-28T11:28:00.000-05:00

Yesterday was all about the upper body with my trainer Gwyn at the YMCA Healthy Living Center. Gwyn makes sure it's tough, so those days are great and hard all at once. I am getting stronger, so we are constantly trying to get the weights right. LOL. Yesterday on one lift I went from 12.5 to 20 pounds in three rounds - hot dang!

I love the way my arms and shoulders are changing shapes. Even the extra swag of fat is slowly skimming away, I am on my way to no more turkey wattle.

It's not just those areas that are firming up, my glutes are tightening, I can feel my abs through my tummy fat and my breasts have been given a natural lift. (I know, that may be too much information.) But I am thrilled. The scale seems to be stuck, but the muscle is coming on fast enough, that sooner or later, that will give way too.

You know, you don't have to have a trainer to start getting firmer - though I recommend one when you are ready to commit to a permanent change. Instead, you can start at home and once you have been at it for a month, and know you are ready, you should seek out help to set a plan for real change - it's working for me.

Tomorrow I will share a list from Gwyn of the top items to have for a home workout to test your will to be healthier.

Yours in Health,
Kate

Eat Breakfast!

2010-09-27T11:05:00.000-05:00

Personally, I love a good bowl of cereal, some oatmeal or a low-fat breakfast sandwich to start my day. In fact, I am very cranky if I don't have breakfast and crash by 9 a.m. - which inevitably leads me to the vending machine or whatever cake has been deposited in the break room. If I want to be a healthier person that will not do, hence why I make sure I eat breakfast.

Yet, not everyone is like me. I was talking to a friend yesterday that insisted she was never interested in breakfast. I reiterated for her the long list of benefits of breakfast: jump start your metabolism, clearer thinking, management of blood sugar and possible weight loss, to name a few. When I pressed she came clean, "I hate cereal." Ah, well then, that's not a problem.

I went looking for a list of tasty, non-cereal, options for her. I admit, not all of them are quick-as-you-are-rushing-out-the-door (nice long hyphenation) but you can take a few minutes the night before is they trip your trigger. Click here to land at Prevention Magazine - Enjoy!

Yours in Health,
Kate

Introducing: Dr. Sheldon Cooper

2010-09-26T10:57:00.000-05:00

Not this Dr. Sheldon Cooper:

Dr. Sheldon Cooper as played
by the Emmy winning Jim Parsons

This Dr. Sheldon Cooper:

This is the newest addition to our home. We call him Sheldon and he chose us. The adventure of Sheldon becoming part of our household made for a long week, but he's very sweet, so it's all worth it.

Sheldon's story:

This kitten is very smart. He convinced me to feed him Sunday night after he talked to my youngest cat Mischa. I fed him each night through Wednesday. That night he decided to be social and be petted as gratitude (that's how cats work, 'I am so fabulous, petting me is a reward').

I petted him for some time, despite the fact that he was jumpy. You see, it was clear someone had dumped him on the street at least a couple of months ago. Everything was going fine until a group of girls who make trouble in our neighborhood screamed at each other. The kitten and I both jumped and he bit me, drawing blood.

I went upstairs and washed up. I went back outside to check on him and he looked contrite. I petted him and then I went inside for the night. I shut the doors, because my boy cats were so distracted. Twenty minutes later, as I was readying my attempt to go to bed, I hear him trying to get in the screen door on the front porch. Obi-Wan, Charlie and Mischa rushed down the stairs to see what the noise was about.

I opened the door and the kitten meowed. I stepped out and petted him for a few minutes. Then I really needed to get ready for bed and went inside. I felt a bump on my leg, looked down and there he is standing next to me in the house- too quick for me. He also found himself face to face with a very confused Mischa. So, I scooped him up and he, appropriately, bedded down for the night in the guest room.

Lori and I agreed he should go to the ARL, even though he was very sweet. So, during my lunch hour Thursday, I put him in the carrier and drove toward the south side. Suddenly I realized I didn't know whether that location was open again after the flooding.

I called Tom Colvin's office and his assistant Sara said it was and I told her the story, including that he bit me. She got kind of quiet and then told me about the ARL's bite policy - they don't adopt out biters. I reiterated that he didn't do it maliciously and she said they might make an exception. The air went out of me. I couldn't be responsible for a perfectly sweet kitten being put down because I broke the rule of strays - be extra careful and do not pet them too much. (By the way, I totally understand the ARL's policy in cases where the animal is, by nature, violent.)

So, I called Lori and she gave me the nod to take him to the vet. The rest of the story - I had them do the works, that included neutering him. Lori and I had agreed that we would find someone else to adopt him, but once I had put way too much money into his care, we had a good laugh and agreed we would keep him.

But now we ARE full at the Drake House Inn. LOL. All other strays WILL be taken to the ARL - we have taken 5 others there this year. We theorize the cats have our house marked somehow with a note that says, "These people will feed you and get you a warm home". And the note is right.

That's the story of Dr. Sheldon Cooper.

As to his name, if you are not familiar with the show, Sheldon is named after the lead character on "Big Bang Theory". He's a brilliant, geeky, hyper-intelligent and incredibly fastidious funny man. Jim Parsons, his portrayer, has been able to make an otherwise grating persona greatly endearing and sweet. (It won him an Emmy.) I am sure that our Sheldon will prove himself just as endearing.

Yours in Health,

Kate

Looong Week and Lots of Rain

2010-09-25T14:00:00.000-05:00

Yes, it has been one of those weeks. Lots of stress at work, lots of silly people in the world outside of work (and that's being kind) and the rain simply won't abate. I am sitting here, listening to the water pour onto the roof at work as I finish my duties before heading for a workout. That's the one area in my life that has been o.k. this week.

I had three great workouts with trainer Gwyn at the YMCA Healthy Living Center. She even put me on a cardio machine I wouldn't have tried on my own - and it worked. I wouldn't have tried it because I was afraid the pushing down and swiveling around would leave my knees aching horribly. As luck would have it, it left me sore, but otherwise alright. In fact, I am still feeling my glutes throb, which is good, because my glutes need plenty of work.

Now I am going to go work things out in the water of the exercise pool - I know, I could just stand outside and get soaked to. Here's hoping tomorrow's sunny forecast holds or we will have fall floods to match the spring and summer ones. ;)

Tomorrow: Introducing Dr. Sheldon Cooper

Yours in Health,
Kate

September/October !ntuition Magazine

2010-09-24T22:46:00.001-05:00

The current edition of !ntuition Magazine is on shelves now. Hopefully there are still a few out there for you to find. (We print 8,000 copies and they are usually gone within two weeks!)

I am particularly proud of this one because it's the "Teal & Pink" issue. It's about the two most pervasive cancers for women - ovarian and breast. September is Ovarian Cancer month and of course, October is Breast Cancer month - most people know the latter, but not the former. When I say the issue is teal and pink, people (including women) say, "Why teal?"

I wanted to make sure we educated about ovarian cancer equally with breast cancer for a number of reasons:

1. Women who get breast or ovarian cancer are more likely to get the other one - so they are related.
2. Ovarian cancer has few real signs. While you can find a lump in your breast, the symptoms of ovarian cancer can be mistaken for anything from simple exhaustion to irritable bowel syndrome.
3. The Komen Foundation has done a wonderful job of raising awareness through the media about 'turning pink', I think it's important the media take up the job to do the same and turn September teal.
4. My mom is an ovarian cancer survivor, I recently had exploratory surgery to be sure I didn't have it - this is personal.

Those are just a few reasons, but the most important one is knowledge. Knowing everything you can about your body is power and those facts can literally save your life. So, whether it's a monthly self-exam for your breasts or saying something to your doctor if bloating in your abdomen lasts too long, you need to take care of yourself.

Here is a link to try to find our magazine, which is also available in our front lobby Monday through Friday from 8 a.m. to 5 p.m. And here are links to key ovarian cancer and breast cancer sites to answers other questions you may have. This is one area where you need to come first in your life.

Oh, and here is the cover you are looking for:

Yours in Health,
Kate

!ntuition Magazine - July/August Column

2010-09-23T20:24:00.000-05:00

Today we have the final installment of my past columns in !ntuition Magazine. This is July/August and continues my new life path. If you want to find the current edition, September/October, look here for locations to pick-up or come to our offices at 1416 Locust St in downtown Des Moines, we have them in the atrium.

Life’s Journey By Kate Garner

On the Road Again

I feel so much better when I workout. You forget that when you are ‘off the wagon’. You forget that it boosts not just energy but self-esteem.

I am working out five days a week at the YMCA Healthy Living Center. Three of those days are with my rockin’ trainer Gwyn, who in the process has introduced me to kick-boxing, which equals awesome! The other two days I go it alone, and I like that too, because it proves I am committed.

As for food, it’s my struggle. I am taking a class called Intuitive Eating at the Mercy Center for Weight Loss and Nutrition Center. The idea is, basically, to take your eating habits back to when you were a kid – you ate because you were hungry and you ate what your body needed. (Example – Milk or an apple sounded good, so that’s what you ate.) This was before anyone said ‘clean your plate’ or ‘you must like beets’. The class is helping me listen to my body better and not beat myself up as much about food missteps; though I am still making plenty of them.

And that’s the most important thing I am reminded of – I am not perfect. I didn’t become obese overnight and I won’t lose the weight overnight. But with help from ‘Team Kate’ and a belief in myself, I can go down the road to health again step-by-step. And even catch my reflection in the window on occasion with pride.

P.S. – I weigh 257 lbs (a 13 lb loss) and have gone down a pant size and bra notch!

2010 Outstanding Women You Should Know

So, now you are all caught up, except for the current issue, which is on stands now. Tomorrow I will tell you what that issue is all about - VERY important for women - and give you a taste of my crazy week.

Yours in Health,
Kate

!ntuition Magazine - May/June Column

2010-09-22T11:17:00.000-05:00

Today we continue with my past columns in !ntuition Magazine. This is May/June and introduces a new aspect of my life. If you want to find the current edition, September/October, look here for locations to pick-up or come to our offices at 1416 Locust St in downtown Des Moines, we have them in the atrium.

Life’s Journey By Kate Garner

Meet “Team Kate”

I am a stubborn person. I can do it myself – no matter what it is. I am Superwoman! I am up to 270 pounds and that’s proof, that I am… wrong.

Like many people, after a measure of weight loss success, I got busy. Translate that to mean – ‘no longer time for self, ooh, is that a brownie?’ Needless to say, it was time to admit defeat.

And then serendipity. At that same time I was ready for help, the Mercy Weight Loss and Nutrition Center and their home, the YMCA Healthy Living Center, were looking for someone to help them get the word out about their combined effort. They saw !ntuition and thought I would be a great choice. I researched them and they are a great choice for me too!

Now, Superwoman has allies in her battle to be healthy. A quick introduction: YMCA Physical Therapist Kristi with able assistance from Kara and Ed; YMCA Personal Trainer Gwyn with a hand from Lisa; Nutritionist Katie with her back up team at MWLNC.

You see, that’s the awesome thing about this new facility, it’s medically integrated. I do physical therapy for my knee in the same building where I workout. Plus, I always have my nutritionist down the hall for questions. This is the only place in Iowa with every weight loss option AND workout guidance under one roof. It is my hero.

So, look out world – no more platitudes. Instead, controlled calorie intake and five workouts a week. My calendar has an appointment on those days that says, “Time for workout”; it should really read, “Time for change”.

Our May/June Cover Models

Tomorrow it will be the July/August column.

Yours in Health,

Kate

!ntuition Magazine - March/April Column

2010-09-21T17:09:00.000-05:00

I promised a surprise and here it is - I am going to post all of my columns from !ntuition Magazine throughout this week. I posted January/February's here in March. But I haven't posted any of the others.

As a number of people have noted, it's hard to find !ntuition once it hits stands - they go quickly. The other thing is a number of readers for this blog are outside of the Des Moines metro. So, here is the March/April column:

Life’s Journey by Kate Garner

"A Quiet Moment"

I want to start by saying Thank You for all the great feedback on this column. Many of you have shared similar stories, I appreciate your honesty and I plan to maintain mine.

As I sit here writing, I weigh 255, that’s 5 pounds down from last column, but not where I wanted to be. My family went to Disney World, vacation food added 5 pounds. I also injured my knee, stretching my anterior cruciate ligament (ACL).

My knee is getting better now. So, instead of walking I’m doing some upper-body work. I am also retooling my diet. Fruits and vegetables at center again with whole grains and lean proteins. Still, there’s that evil voice; I named her Luci (Lucifer), which wants me to eat three instead of one.

It’s that kind of negative block that has me seeking light. Right here in !ntuition we have Deb Engle, we sat down to talk meditation and journaling. She explained benefits of both, the main thing is that they can bring clarity to situations that have long plagued a busy mind.

There are several kinds of mediation - CDs or group or yet others are way to rest your mind for 5-minutes. My favorite: In a quiet place, breathe deeply and relax – now go into your mind’s garden. Look around, what do you see? Flowers? Bushes? Other people? What you see says a lot about where you are in life.

I’m journaling for specific things, but this meditation gives me great peace. I did it again last week and for the first time my garden had purple flowers in it. I looked up the meaning of purple and found what I hope is a hint at my path to come – it represents wisdom, dignity, independence, creativity, mystery, and magic. I know I am going to need all of the above on this journey.

March/April Cover Girl Stacy

If you want to try to find the current edition, September/October, look here for locations to pick-up or come to our offices at 1416 Locust St in downtown Des Moines, we have them in the atrium.

Tomorrow it will be May/June.

Yours in Health,

Kate

And a new week gets underway...

2010-09-20T11:05:00.000-05:00

My appetite has returned a bit, which is good. I still get queasy really easy, but food doesn't turn my stomach when I look at it. My new acid reflux medicine hasn't fully kicked in yet, so I am still depending on Tums and Rolaids to sleep. But hopefully this week will see a turning point. Maybe my extreme ick and tiredness will have been purely my belly. Besides, a friend's wife is really ill right now and it puts things in perspective for me.

Looking forward to heading to meet up with trainer Gwyn this afternoon at the YMCA Healthy Living Center. Kicking off the week with her kicking my butt is always good. I was even able to do laundry this weekend so I will be properly dressed, very nice.

Better cruise and work, but heads up - the rest of the week, I have a surprise for you!

Yours in Health,
Kate