Category: A Healthier Community

Personal Spotlight on Randy Sabourin of Metro Fitness

Randy Sabourin is the man behind the free Wellness Wednesdays in downtown Syracuse, N.Y. As founder/owner of the Metro Fitness Clubs in Syracuse and Fayetteville, he worked with the City of Syracuse and American Heart Association to bring these weekly fitness classes to the community. What helps him lead his healthiest life? He gives a lot of credit to his “exercise machine with hair!”

Any healthy eating tips?

Stop juicing everything. It’s better to eat whole foods that your body needs to work to break down. Yes, you get vitamins in your smoothie, but WOW, do the calories really add up, AND the blender did the digestion for you!

Here is a breakfast I enjoy. This meal will keep you fuller longer and your blood sugar stable.

Randy’s breakfast bowl
Cook some kale, peppers and onions in olive oil. Add a cup of egg whites and stir in some cooked red quinoa and a sprinkle of turmeric.

My other tip is to eat healthy snacks between meals. My go-to is an apple and unsalted almonds, or some veggies and hummus.

Finally, drink more water! Water is a catalysis and necessary for so many functions in our body. Fatigue is a common side effect of dehydration, so when you drink more water, you’ll probably notice less fatigue during the day!

How do you juggle everything?

No matter what you do in life, you need to find balance. I’ve always lived and practiced what I preach by regularly exercising and making good nutritional choices. I’m the owner of two health clubs and responsible for over 60 employees. Sometimes it’s a challenge to balance quality family time, but my children have grown up in this environment, and I always involved them by bringing them to the club for workouts. Today, I’m proud to have my two oldest working at one of the clubs. One is taking a strong interest in nutrition certification; the other has certified as a Pilates reformer trainer.

Randy Sabourin

How do you stay active during our snowy, frigid winters?

If you’re going to be happy living in this part of the country in the winter, you’d better discover and embrace an outdoor activity. My wife and I are both originally from Vermont. We love to ski our local mountains and always try to get out of town for a couple of ski trips to our home state. I also have an “exercise machine with hair.” My dog, Molly, demands that I take her for a run every morning, regardless of the weather. I also live on the water and enjoy an occasional kayak adventure.

Randy’s dog, Molly

Any other advice?

Start small. Don’t try to change everything at once. Think sustainability. In other words, can you sustain the changes you are making? I’m sure you’ve heard the expression, “you will never out-exercise a bad diet.” Many people set out on an aggressive exercise routine without putting enough or any emphasis on the nutritional component. One will complement or sabotage the other. Find balance and don’t go it alone. There is strength in numbers, so I recommend joining an exercise class, taking a nutrition class and sharing your journey to help keep you accountable to your goals.

Where’s your favorite place to be healthy?

Well, of course, I have the benefit of being around health-minded people all day at my health clubs. So many of my members and teammates inspire me with their commitments to a healthy lifestyle. But overall, my time in the early morning, running with my dog, is my favorite way to get in some exercise and reflect on things. I tell my wife that I’m not sure if Molly is better for me or I am for her.

Randy enjoys an early morning exercise session with Molly

The City of Syracuse’s Wellness Wednesdays series of classes will be held every Wednesday beginning on June 14 and running through the month of July in Clinton Square. Choose from:

Sunrise Yoga from 6:30 a.m. to 7 a.m.
Zumba in the Square from 12:15 p.m. through 12:45 p.m.
Hula Hooping from 5:30 p.m. to 6 p.m.

Healthy Quinoa Summer Salad

There are a lot of great things about the return of warm weather: more sunshine, more time outside, and of course, more fresh veggies. This quinoa salad makes the perfect addition to any backyard barbeque or porch picnic. Filled with a bright colorful mix of spring and summer veggies, you’ll enjoy how easy this healthy dish comes together. —Erika Gruszewski

Print Recipe
 Quinoa Summer Salad
Servings
Ingredients
Quinoa
Veggie Mix
Dressing
Servings
Ingredients
Quinoa
Veggie Mix
Dressing
Instructions
  1. Add the quinoa/rice mix, water and salt to a medium sauce pan. Heat to a boil, reduce to simmer, cover for about 20 minutes.
  2. While the quinoa is cooking, cut up all of the veggies and place in a large mixing bowl
  3. In a smaller bowl or dressing container, mix in all of the dressing ingredients.
  4. When it has finished cooking, add the quinoa to the large mixing bowl and top with the dressing and feta cheese. Toss everything together.
  5. Serve and enjoy! Store in the refrigerator in a sealed container for up to a week.
Recipe Notes
  • Beans of Choice: You can’t go wrong here, so try your favorite bean. I like using chickpeas, lentils, kidney beans or black beans.
  • Quinoa: Don’t like quinoa? Swap in another grain like brown rice or couscous.
  • Vinegar: Don’t have rice vinegar or red wine vinegar on hand? Try apple cider vinegar, white vinegar or even balsamic vinegar.

Power Poses: My Good Luck Charm

Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for a few minutes.

 Two upstate New Yorkers share how these “power poses” might have boosted their confidence. You can also visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes for a healthier life – one fearless step at a time.

Wonder Woman Gets Me Through

By Elaina Mancuso

When I first learned about power posing, I was baffled. I did yoga before, but that was for relaxation, not to pump myself up. Could standing big, outstretched, and breathing deeply boost my confidence, too?

I gave it a try at my desk after my friend Lynn and I talked about it and sent me a link to the TED Talk. (BTW – since the Ted Talk, the science behind power poses has been hotly debated.)

Elaina strikes a power pose at her desk.

She took me through the ropes. The Wonder Woman pose. Feet on my desk and hands behind my head. I think we even practiced the V for victory pose. I didn’t feel the effects that day—I was simply testing it out. But the concept stuck with me for months, all the way up to an anxiety-inducing presentation.

My presentation was one of many that day—sales training. I thought back to the conversation with Lynn and the TED Talk I had watched and I gave it a go, this time for real.

My presentation was after lunch, so while everyone was finishing their meals, I stepped out of the room and into the hallway. I walked around a little bit to calm my nerves, then found the perfect spot to strike my pose. I coached myself through it: “Okay. Hands on hips. Feet hip- length apart. Big, controlled, deep breaths. In and out. This is kind of like yoga. Oh my god, I’m power posing. You’ve got this. You’re gonna rock this presentation.”

After my minute or two I walked back into the room and took it away.

Not only was I feeling calmer, I felt more at ease with the material and the audience. I felt more natural and relaxed—like a better version of myself—and was able to get through my presentation without a hitch.

But I can’t give power posing all the credit. I’ve got to chalk up some of my success to preparation and practice. I also realize that power posing might not work for everyone, and that there may (or may not) be science to back up its effects.

Still, power posing worked for me. It was my good luck charm and I’m going to leverage its effects before every presentation.

Power posing your way to a new job

By Lindsay Speicher

Lindsay Speicher

When I first heard of power posing, I honestly thought it seemed a little trite and cliché. My attitude toward the idea changed, however, when this past year I landed several interviews for a job I really, really wanted.

Nothing is more frustrating than being prepared, really knowing your stuff, and then having it go out the window when it’s time to present because you’re nervous and insecure.

When I’ve had this happen in the past, it’s because I’m (1) too anxious during an interview to really articulate the smart things I have to say, or (2) thrown off my game by the dreaded “imposter syndrome.” That’s when I think, “there is probably someone who is stronger, better, faster and smarter than me waiting in the wings right now, who would be 10 times better at this than me … and it’s only a matter of time before everyone finds out!”

Not very helpful thoughts to have when you’re trying to present the best version of yourself to a prospective employer!

With my interviews fast approaching, I wanted to be certain my nervousness wouldn’t hinder my confidence, and subsequently, my performance.

I consulted the internet-career-advice-universe, and I found interview tips that went something like: prepare, practice, reflect, and relax. Several articles even referenced “power posing,” and how useful it could be for the “relax” portion of the pre-interview prep, which I needed the most help with. I finally decided to watch the TED Talk and see what it was about.

The science behind “power posing” has been debated, but I deemed Amy Cuddy’s presentation a compelling case for trying it out. Even if the study was dead wrong, or if I was immune to the “magic” of “power posing,” what could it hurt? Trying it out was totally risk free, so I added power poses to my interview day plan.

Here’s how I did it

 Before any big presentation, interview, speech – whatever — most of us head into the bathroom to freshen up and take a minute to get composed. Enter “power posing!” Once I arrived at the company and checked in, I stepped into a stall, struck my pose, and gave it as long as I could.

Lindsay finds the perfect place to freshen up and get composed.

I stretched out my arms in a big V, puffed out my chest, and took some deep breaths.  I was grateful no one else was in the bathroom, otherwise they might have seen my outstretched hands above the stall door, which would have totally thrown me off. I kept it up for what seemed like forever, but was probably just about a minute.

So did it work?

I “power posed” before each of my three in-person interviews and my phone interview. Each time, I walked out feeling like I gave it my absolute best. As an interviewee, you really can’t ask for more than that. Was it the “power posing”? Maybe! Did I feel more confident, focused, and able to be myself in the interviews? Yes!  I’ll honestly never know whether it was the power posing or something else, but I got the job, so I know it didn’t hurt!

Would I recommend it? Sure! My advice to fellow nervous presenters, interviewees, speechmakers, etc.:  breathe deep, regroup, remember you know your stuff, and strike a “power pose!”

It’s Never Too Late For a New Beginning in Your Life

It was the end of August, late in the evening and raining cats and dogs when my bus pulled into the station in Oswego, New York, 23 years ago.

I had just quit my job to become a full-time college student at the age of 39.

There’s an old Chinese proverb, “A journey of a thousand miles begins with a single step.” This would be the biggest step of my life. It was not quite a thousand miles from Brooklyn to Oswego — more like 260 — but still daunting, and a huge step for me.

Let the journey begin

Back when I was 19 and considered myself “grown,” I dropped out of college in favor of getting a full-time job, earning my own money and having my own apartment. I told myself (and my parents) that I would go back to school in a year.

Landing an entry-level figure clerk job for a major insurance company, I joined droves of others in business attire amidst the hustle and bustle of Wall Street. From there, I got a job at Empire BlueCross BlueShield working as an examiner in Supplemental Medicare. My introduction to the health care field was brief, as my path led me to the banking industry.

Fast forward 21 years

After 15 years in the banking world, I found myself passed over for promotions that required a college degree. With growing frustration, I realized that it was decision-making time. I could continue going down the path I had chosen as a teenager, or I could change it.

There was no way to attend school while I was still working, because my job demanded long, mandatory overtime hours. I decided to quit my job and become a full-time college student at the age of 39. We were called nontrads, short for nontraditional students.

It’s all about having a plan

My plan was to pull up my Brooklyn roots and attend the State University of New York at Oswego. I had never heard of Oswego, but chose the university because of its broadcasting major. I thought I wanted to work in television and radio, but later changed my major to public relations and English writing arts.

Oswego was perfect. Unlike New York City, it was not a major city, and there were fewer distractions. I also decided to live in the dorms with the other freshmen, even though I was 21 years older than they were. The dorm I chose was smaller than the others and situated right on Lake Ontario, which was a bonus.

Oswego Harbor

Finally reaching my destination

As I lugged five pieces of luggage across campus in the pouring rain, not sure where I was going, I worried about having some 18-year-old snot for a roommate, and that we would constantly be at odds. I was lucky. He turned out to be quite a bit like me when I was that age — a bit reserved, but still fun. To this day, he is still one of my nearest and dearest friends.

Although the students in the dorm were younger than I was, they taught me a lot, especially when it came to computer skills. Ever patient with me when I would get frustrated with myself, they were helpful and good-natured as I developed my computer proficiencies.

They also helped me in the beginning – when I questioned my decision because the road ahead seemed so long. It was these young kids who also taught me how to study. We spent two hours in the library every Sunday, whether we needed to or not.

Meanwhile, I had become a big brother to them. In no time, they had become more than my dorm- mates. They were my new family.

Oswego is brutal in the winter

Near the end of my first semester, five feet of snow covered the ground outside our dorm. At first, it looked pretty with the trees covered in snow. It was fun frolicking in it and having huge snowball fights with the other dorms. Then it got old and long and everyone just wanted it to be spring, but there appeared to be no relief in sight.

As the winter snows melted with soft spring rains that later revealed a glorious summer and fall that year, I quickly realized that spring, summer and fall more than make up for the harsh winters in Oswego. The sunsets on the lake are spectacular.

Change is inevitable

The author’s diploma

It was with great pride that I walked across the stage after four years of school. Al Roker, also an Oswego State alumnus, was the guest speaker at my commencement ceremony. Al’s message for us was to follow our dreams and not be afraid to embrace change, as change is inevitable. He also advised us to continue to expand our minds by challenging ourselves and to have a healthy appetite for knowledge and a thirst for achieving goals.

Feeling a tremendous sense of accomplishment from what I had achieved in my four years at Oswego, I also realized that I had learned a lot about myself, academics and collegiate life. The biggest lesson was that I am in charge of own destiny. Best of all, I now was qualified to apply for any classified job ads that required a college degree.

I still keep Al Roker’s advice in mind as I continue to work toward accomplishing the goals that I set for myself. The road may not always be direct, and I may stumble here and there, but I now know that in the end, it is worth it.

It’s never too late for a new beginning in your life

You, too, can make the decision to take a different course in life.  Don’t be afraid — you can start right now. If you’re feeling at a crossroads, or in need of some inspiration for what you’re planning to pursue, remember that you can do it. Here are some other things I learned along the way:

  • Develop a plan and stick to it
  • Follow through with the plan, even when things seem tough
  • Always remember why you made the decision to give yourself a new start
  • Don’t be afraid to make minor adjustments to the plan if needed
  • Take a chance
  • Develop some close friendships along the way … they might turn out to become your lifelong friends
  • Learn all you can from other people
  • Appreciate the good that comes along with the bad
  • Take pride in your accomplishments
  • Be open to ever new possibilities

For me, making the decision to quit my full-time job to become a full-time student was the best decision I ever made. It gave me new experiences, a chance to make new friends and opened up my career possibilities far beyond what I ever thought could be possible.

Interestingly enough, I never had the chance to get to miss the cold and bleak Oswego winters and the lovely Lake Ontario sunsets, because — believe it or not — I still live in Oswego.

8 Ways To Pack A Healthy Lunch You (And The Kids) Will Actually Eat

You want to pack a lunch that you and your kids will actually eat. It might seem tough. But with a little help, you can become a wiz at creating packable meals that are healthy, yet tasty.

The Basics

  1. Try planning ahead to ease a lot of the stress. When making dinner, remember that leftovers can make a great lunch the next day and the freezer can be your friend.
  2. Make sure you have the right supplies. Your containers should be insulated and have enough space for an ice pack or a thermos container. Packing reusable napkins or silverware is also environmentally and financially friendly.

What’s Sweet

  1. Fruit is a quick and easy snack that can be eaten individually or paired with another food.

    • For your kid – Fresh fruit (alone or with yogurt)

    • For you – Cottage cheese with fresh fruit

  2. Create homemade trail mix to make sure family members can enjoy their favorite ingredients. Mix dried fruit with nuts, raisins, pretzels, and even chocolate chips.

What’s Crunchy

  1. Cut up vegetables — such as carrots, cucumbers, or celery — to make a crunchy snack that people of any age can enjoy.

    • For your kid – Vegetables with dip

    • For you – Vegetables with hummus or tzatziki sauce

  2. Try peanut butter (or almond butter) with rice cakes, bananas, apples or pretzels. You could make the childhood favorite, “ants on a log,” by pairing celery with peanut butter and raisins.
  3. Try adding vegetables to the top of your pizzas and consider using pita bread as your pizza “dough.”

Not your usual sandwich

  1. Mix up your sandwich bread by using whole wheat bread, tortilla wraps, or pita bread. Since sandwich meats contain a lot of sodium, try alternatives such as salads; peanut butter and jelly sandwiches; or chicken, tuna, or egg salad sandwiches.

Here’s a recipe to try:

Print Recipe
 Chicken-Avocado Sandwich
Servings
sandwich
Ingredients
Servings
sandwich
Ingredients
Instructions
  1. Combine avocado, lime juice, black pepper and garlic. Spread evenly on one bread slice. Top with chicken, lettuce and tomato.

For more tips or recipes, check out the Excellus BCBS Pinterest page at pinterest.com/excellusbcbs.

Telemedicine Saved My Sanity and My Vacation

Some things can’t be avoided—like colds that settle in right before a vacation. And flights that can’t be postponed because I’m sick and don’t want to miss one niece’s wedding and another niece’s baby shower, and I haven’t seen my 91-year-old mother in six months.

Here’s how my get well journey began and ultimately led to my using telemedicine so I could enjoy time with my family in Oklahoma and Missouri.

My trip was looming

After my sickness hit, I was resigned to sniffling, sneezing and coughing my way through the next few days. After all, colds, as the adage goes, are “three days coming, three days here and three days going.” I started taking over-the-counter cold medicine to relieve symptoms and drinking lots of liquids and tried to get more shut-eye. Standard operating procedure for waiting out a cold.

My trip was looming. I needed to be healthy. But when my throat felt like it was lined with razor blades, I visited an urgent care center to rule out strep. Because I’ve found the quick strep test not always reliable, I requested a throat culture which takes a couple of days to grow. I hoped to get the results back Saturday so if they came back positive, I could be prescribed an antibiotic before leaving on Sunday. Fortunately, I tested negative.

No hugs. I’m fighting a cold.

So, I sucked it up and boarded the plane armed with a decongestant, a nasal inhaler, plenty of tissues, antiseptic wipes and hand sanitizer. I discreetly coated the inside of my nose with a saline nasal gel and used earplugs to avoid airplane ear, an especially uncomfortable condition when you’re flying with nasal congestion. Still, my eardrums felt like they were about to burst on the descent—not once, but twice since I had a connection in Chicago. No wonder some babies and little kids cry so loud on planes!

When my sisters picked me up at the Tulsa airport, I warned them, “No hugs. I’m fighting a cold.”

Each morning, I hoped to have turned the corner and be on the mend, but I wasn’t getting better. Friday, day 10 of my cold and the day of the rehearsal dinner, I still felt miserable. There wasn’t time for and it wasn’t convenient for another urgent care visit. What to do? What to do?

Telemedicine to the rescue

Then, I had an “aha” moment. Telemedicine! I’d used it successfully a couple of times before at home in New York. Once for a cut that would not heal, another for a rash, the kinds of minor illnesses and injuries that many telemedicine services treat.

But, it would also work in Missouri! For what I thought was a cold and knew was something more significant!!

The author was able to enjoy her visit with her 91-year-old mom in Tulsa thanks to telemedicine.

I was already registered with MDLIVE, the telemedicine service affiliated with my health insurance. Now, I just had to schedule an appointment. I knew I could do a phone consultation or a face-to-face visit via video conference.

When I made the initial call that morning, I asked for an immediate doctor visit, although I could have scheduled one later in the day. In a few minutes, a doctor licensed in Missouri called me. He asked about my symptoms, how long I had had them, and what I’d been taking to alleviate them. I told him about the negative throat culture. He was friendly and compassionate. (A recent survey of upstate New Yorkers by Excellus BlueCross BlueShield indicated that 80 percent of those who have used telemedicine rated their experience as “excellent” or “very good.”)

Ready for the wedding

The doctor concluded my cold had probably developed into a sinus infection. He faxed some prescriptions to a pharmacy near the hotel. They were ready in about an hour, and that afternoon, I was bright-eyed and bushy-tailed for the wedding festivities.

The telemedicine visit was fast, effective and cheap. (Through my health insurance, my co-pay for a telemedicine visit is $10. Check with your health plan to see if you have a telemedicine benefit. If you don’t, you can still use the service. Google “telemedicine” or “telehealth” online to see what’s available and how much it costs.)

Although I felt better soon after taking the prescribed medications, having to fly again a few days later seemed to set me back. When I got home, I scheduled a visit with my regular doctor who prescribed an inhaler for a slight wheeze.

So, if you find yourself or a family member with a minor illness or injury and your regular doctor isn’t available or you’re out-of-town, telemedicine may save the day—or your vacation.

50 Small Changes for a Healthier Life

I’m obsessed with my popcorn popper. My hot-air wonder has been popping healthy treats since before I met my hubby and had kids – even before I got the now-elderly feline.

You come to my house, I serve you popcorn. You invite me to your house, I come with popcorn.

My friends mock me for my love of air-popped popcorn. But they lust after salty chips and fudgy ice cream, while I happily embrace my popper and bag of popcorn kernels.

It’s my simple solution to healthy snacking.

“Swapping out junky treats for air-popped popcorn is a simple change that can lead to a healthier tomorrow,” said Patricia Salzer, registered dietitian, Excellus BlueCross BlueShield.  “One cup of popcorn is about 30 calories – if you don’t add gobs of butter and other unhealthy stuff!”

It’s not the only simple solution to life’s healthy living problems. Consider these 50 small healthy changes that can make a big difference, and visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes – one fearless step at a time. Help spread the word with family and friends and inspire others to be part of this Fearless Nation.

Eat better

Let’s start with my biggest hurdle – eating right! I generally eat OK, especially when I’m inhaling popcorn, but I’m a sucker for sweets. Here are some ideas:

  1. Invest in an air popper! (Are you surprised this is tip #1?) You, too, can be mocked by friends for snacking on nothing but popcorn. But, get this. One of those friends ran out a few years ago and BOUGHT HER OWN POPPER! It changed her life.
  2. Banish the Oreos to the highest of shelves! Exile the double fudge ice cream to the back of your freezer!  Out of sight, out of mind, right?
  3. Wash and cut-up raw veggies and coax them to the front of your fridge. When you’re looking for something quick to eat, you can grab and go. For an added treat, dip them in a hummus or a yogurt mix.
  4. Swap out the cookie jar for a bowl of apples. Apples are guilt-free because they have just traces of fat and sodium and no cholesterol. The skin of the apple is loaded with disease-fighting antioxidants.
  5. Ditch the gigantic plates. Smaller plates can help control portion size. The bigger the plate, the bigger the portions . . . and the more calories you’ll consume.

  1. Fill that smaller plate with the right stuff. Fill half the plate with fruits and veggies and split the rest between lean protein (chicken, fish, beans, etc.) and grains.
  2. Hey ladies: If you’re thinking of having a baby at some point, consider stocking up on folic acid. This vitamin helps to prevent birth defects. Aim for 400 micrograms of folic acid daily in vitamins or foods, such as fortified breakfast cereal.
  3. Ditch the “I need to get Vitamin D” excuse for excess sunbathing. Don’t risk getting skin cancer. Consider eating foods high in the vitamin, such as tuna fish, salmon and fortified milk. The vitamin is critical to having strong and healthy muscles and bones.
  4. Carry around a water bottle for easy drinking. Drinking lots of water can help curb your hunger and help you lose weight.
  5. Not a fan of water? Add flavor to tap water with slices of cucumber, cinnamon sticks, apples, fresh cranberries or a sprig of mint.
  6. Now that you have an air-popper, consider adding a crock-pot to your collection of small appliances. Become a wiz at making easy, healthy meals. It can even save your sanity and your marriage.
  7. Add veggies to your meals, whenever possible. Got fussy kids? Find ways to sneak veggies into their foods. Try this Stealthy Zucchini Meatball recipe.
  8. Eat breakfast. Lose weight. Really.
  9. Indulge in healthy snacks. Think plain Greek yogurt, a few nuts, fruit, veggies or nut butter. If you get too hungry, you’ll likely overeat at your next meal.
  10. Buy fruits and vegetables that are in season in the fall, winter, spring and summer. Eat foods at their peak for flavor and freshness.
  11. Drink your greens. You won’t taste the added veggies, but you’ll be getting an extra serving of produce without even trying. Check out this recipe.

Move more

I used to run – a lot. But then then I had kid #1 and kid #2, and started running less. I stressed over my inability to find enough time to run.

I finally faced reality. As long as I moved a lot in a day, it’s OK if I didn’t run. My new outlook saved my sanity, and kept me active.

Here are ideas for moving more:

  1. Buy a FitBit or another activity tracker — if you don’t mind spending the cash! It might be the motivation you need to hit certain activity goals, like 10,000 steps or more a day.
  2. Walk out your front door and keep walking. Walking has the lowest dropout rate of any physical activity. It’s so easy to do!
  3. Loop around the perimeter of a big box store such as Walmart, Target or Wegmans before you fill your cart.
  4. Race your kid. Run outside with the little ones, climb that tree, jump rope and kick the ball. When I’m low on steps for the day, I race my kindergartener around our yard to boost my activity totals.
  5. Stand up! More than half of your day is likely spent sitting. Too much sitting is linked to heart disease and other serious issues. Sit all day at work? Set a reminder to stand every hour. Stand when on a conference call or eating lunch. Or, try a walking meeting with co-workers.

  1. Wake up 10 minutes earlier for a quick workout. I’m currently hooked on a 12-minute Tank Top Arms Workout on YouTube. My co-worker swears by the free workout app, Seven, for — you guessed it – seven-minute workouts.
  2. Time strapped in the morning? Squeeze in a few push-ups (on toes or knees) before you brush your teeth.
  3. Keep refilling the water bottle or glass of water. That’ll get you extra steps – especially from added bathroom breaks!
  4. Skip the email! Get up, walk to your co-worker’s desk and have an actual conversation in person.
  5. While watching TV, stand, stretch or squeeze in exercises.
  6. Schedule a gym date with a friend. You’re more likely to go if you have a buddy holding you accountable.

Feel better

My neighborhood is full of big weeping willows and other park-like, mature trees. A creek winds through my yard. A walk around my yard or street is the perfect stress buster, since being in nature is a great mood booster. Here are other ideas to help you stay sane:

  1. Trek through a park, forest or trail. As I mentioned — nature is believed to reduce stress and depression.
  2. An even simpler solution? Go outside and breathe in the fresh air.
  3. When you’re outside, look up! The sky can be beautiful and a great distraction from your troubles.
  4. Gardening – Fixing up your yard or tending to rows of tomato plants can help reduce stress.
  5. Breathe … deeply. It’ll help distract you from your thoughts and might actually help you (really) relax.
  6. Power Pose!  Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for two minutes. It might boost your confidence before a job interview or another high-pressured event.

 

  1. Exercise to . . . relax? It’s a real thing. Exercise can decrease stress levels while stimulating the feel good chemicals in your brain, called endorphins.
  2. Pen thank you notes. Focusing on the good things in your life, such as how others have helped you, can make you feel happy.
  3. Write only happy thoughts. Journal about what makes you feel good. It’s the same idea behind #33. Gratitude can boost the positive emotions that make you happy.
  4. Call a friend. Connecting with good friends can prevent you from feeling lonely, offer companionship and boost your overall mood.
  5. Smile! I mean a real, full-fledged smile that leaves crinkles around the eyes. Smile your way out of your crabby mood.
  6. Volunteer. If you want to fight depression and loneliness, helping others is a great antidote.
  7. Hey road-ragers: Get a stress ball. Instead of shrieking at the car in front of you, find other ways to alleviate stress.

Sleep more

I took an amazing nap the other day. It was Sunday, and I was up early with the kids. After a morning of chasing them around, doing errands, laundry, etc., I was cranky and exhausted. Then I took that amazing 20-minute nap. I woke feeling unusually refreshed and pleasant!

Here are tips for grabbing more of that elusive shuteye:

  1. Nap! A short, 20-30 minute nap can help fix a poor night’s sleep.

  1. No bedtime iPhone-ing. That light from your smartphone might wreck your ability to sleep.
  2. Read a book. When I’m struggling for shuteye, I grab the Kindle and read until my eye lids start to droop. It. Works. Every. Time.
  3. Quiet your racing mind. One large sleeping roadblock is your obsession with your to-do list, your workload, your kids, etc. But meditation can help calm your mind and relax. Sleep.org has tips for meditating before bed.
  4. Skip the booze. I’m really sorry about this one. The wine before bed might help you quickly doze off, but you might not get a restful night’s sleep. Everyone’s body is different, so listen to yours in deciding if and how much to drink before bed.
  5. Exercise during the day. When I run, I sleep. Doing aerobic exercise for at least 10 minutes and you might have a more satisfying slumber.
  6.  Snack before bed. This blog article, “11 easy snacks to help you sleep better,”  will get you thinking about nighttime indulgences.
  7. Adult lullabies. Sure, you’re a big adult with big adult responsibilities. But even big adults sometimes need “adult lullabies” to wind down and fall asleep.
  8. Thin, firm or no pillow? Are you a back, side or stomach sleeper? Certain pillows will work best for certain sleepers. Get tips HERE.

Our last small change is….

Have you seen how kids clean their teeth nowadays? They’ve got bags of colorful, flavorful “flossers” to sharpen their fangs. All I got as a child were boring containers of … floss.

  1. Speaking of floss, do it! Flossing helps prevent gum disease, which in turn can lead to a host of health issues. So floss, and you might reduce your risk of heart disease.

Personal Spotlight on Nicole Kazimer of Hikyoga

Nicole Kazimer is the founder of Hikyoga, a hiking-infused yoga class in Rochester. Born and raised in Webster, NY, Nicole is a certified yoga instructor whose Hikyoga journey began when she started to teach her friends yoga at a Rochester park. Upstate New York has so many amazing hiking trails, making it the perfect place for Nicole to start her business. In an interview with AHealthierUpstate.org, Nicole shares insight into how she leads her healthiest life.

Tell us about Hikyoga. What does it involve?  

Taking yoga outside inspires people to become more present with their surroundings. As the yoga “studio” is ever changing from trail to trail and season to season, participants are continuously engaged with nature.

Hikyoga attracts newcomers interested in trying yoga as it eliminates the stress and intimidation sometimes associated with studio yoga. It also attracts life-long yogis! Incorporating movement into yoga as we move from the studio to the outdoors is a great variation from traditional styles.

Healthy eating can be a struggle for all of us. What do you do to stay on top of it?

Breakfast! We hear it’s the most important meal of the day… that is no joke. I eat breakfast within the first 20 minutes of waking up and make sure I eat more protein than sugar. Too much sugar and carbs for breakfast makes me feel yucky the rest of the day.

Smoothies are so much easier than everyone thinks. Throw the ingredients into a blender and you’re good to go. Hikyoga even offers super fun smoothie making workshops that include yoga plus smoothies made by Mackenzie’s Table.

For me, counting calories does more harm than good; it creates more stress which leads to unhealthy choices. Eliminating the pressure from calorie counting helps me listen to what my body needs and enjoy what I’m eating!

You sound like a pretty busy lady! How do you balance it all?

I make time for myself. I make time for sleep, self-care, alone time, and schedule one night a week for nothing but family time.

My schedule is jammed, especially on nights and weekends. I make sure to get at least 7.5 hours of sleep a night to ensure I have a sharp mind the next day. Also, I’m always prepared with snacks! I’m the snack queen – especially when I know that I’ll be running around for a while. Some of my favorite snacks include yogurt (siggi’s is my jam right now), spoonfuls of peanut butter and clementines.

Upstate New York, as you know, can have some pretty tough winters. How do you stay active?

I make time for the outdoors in the winter and take full advantage of the sunny winter days to get outside and hike. I practice indoor yoga about once a week. I’ve learned that if you don’t like it… don’t do it and find something that works for you.

Doing something you love is extremely important in living an active lifestyle no matter what the season is. If you’ve tried it all, and you’re still not totally keen on it, bring a friend. You’ll hold each other accountable and have fun!

How does a healthy lifestyle help you at home and at work?

The food we put into our bodies makes us who we are. If I feed my body with nutrients and feed my mind with positivity, then I’ll be the best version of myself.

Stress takes a toll on our bodies, even if we’re stressed over something we enjoy doing. My passion is teaching to large groups and organizing big, fun events – but it’s extremely demanding. I know if I sleep well, eat healthy, and feed my mind with positive thoughts, I’ll be able to conquer the day and be the best version of myself for my students.

What advice do you have for someone who is trying to live a healthier lifestyle?

Know that it’s ok to say “no” to things that don’t excite you. We’re pressured into doing a lot of things that we “should” be doing, but does it really make us happy? There are tons of ways to stay healthy, so have fun experimenting with what works for you! Also, spend more time on your mental wellbeing and your physical wellbeing will follow.

Where do you go in your community to be healthy?

I am super lucky my job allows me to be outside exploring trails in and around Rochester. These trails help me stay in the present as I calm/clear my mind. When I’m outside, I don’t like to check my phone.  Instead, I look up, look down and all around and take in nature. Our minds are going so fast all day long between all the stimulants and high demands. Some of my favorite trails include Abraham Lincoln Park in Penfield, Chimney Bluffs State Park in Wolcott, and Highland Park in Rochester.

To learn more about Nicole, go to hikyoga.com

Invite more balance, strength and flexibility into your healthy lifestyle by trying some of Nicole’s favorite yoga poses:

MyFitnessPal, My New Best Friend

MyFitnessPal makes it easy to journal what you eat and drink.

MyFitnessPal is a food diary, calorie and nutrient tracker and exercise journal rolled into one easy-to-use app. I use the MyFitnessPal app when I realize I’ve been eating a little less than “mindfully” and need to inject some discipline into my routine. Journaling everything you eat and drink is a great way to hold yourself accountable for what you consume, and counting calories through journaling is often heralded as an effective way to maintain or lose weight.

The Rundown

  1. Set yourself up: When you first launch the app, you’ll enter your height and weight, activity levels and weight goals. The app will calculate a daily calorie goal for you based on this information.
    • Example:
      Height:  5 feet 6 inches tall
      Weight: 150 lbs.
      Daily activity level: Lightly active
      Goal weight: 145 lbs.
      Weekly Goal: Lose a pound a week
      Result: The app will allot around 1,480 calories a day (this will adjust for each individual’s specific goals and circumstances).
  2. From your mouth to the app: Each day, enter what you had for breakfast, lunch and dinner, as well as snacks and drinks. Try not to make exceptions to this rule—the point is to really see what you’re consuming!The app takes out a lot of the guesswork: you can search through a vast catalogue of millions of foods and meals from different stores, brands and restaurants, with nutritional information. Select your food and serving size, and log it in. The app calculates the total calories and keeps your running total for the day.
  3. Feel the burn: Did you go over your calorie goal for the day? Fear not. MyFitnessPal offers no shame, only support. If you’re lacing up those running shoes or hitting the gym, the app allows you to add your exercise and it will increase your calorie allotment based on your activity.

Features and Extras

Entering meals in the diary can be easy and fast. Use your smartphone’s camera to scan the barcode on packaged foods—like a bag of granola or a protein bar—to automatically record calories. You can even store your go-to snacks in the app.

Calculating calories in meals made from scratch with whole ingredients, such as your grandmother’s chicken noodle soup, can be a little tricky. For homemade meals, enter each separate ingredient, or find a similar meal in the catalogue (just remember that the calorie counts could be inaccurate!). Luckily, if you make certain recipes often, you can save them to use again later.

What I Learned

MyFitnessPal shed light on some of my less-than-healthy eating habits.  I was unpleasantly surprised, for example, to learn how many calories (up to 500!) are in the average smoothie. I switched to plain Greek yogurt with some walnuts for a weekday breakfast at only 220 calories.  That doesn’t mean I can never have the smoothie—I just have to really want it and be willing to absorb the calories that come with it.

The app also forces you to come to grips with serving size. For me, it was a wake-up call of sorts to face what a recommended serving size really is, versus what I actually consume. To my chagrin, the app forced me to realize that while it might not be so bad to indulge in the half-cup serving size of ice cream listed on the carton, eating three times that amount knocks my daily calorie goal out of reach.

Any Critiques?

The search function on the food catalog can be a little confusing, and the easiest-to-find foods are often those that are packaged or made ready-to-eat. If you search for something simple like “roasted broccoli,” the results include dishes from restaurants and chains that might not be anything like what you made at home. It’s sometimes hard to know which to choose to really reflect what you ate.

Similarly, it’s challenging to ensure you’re correctly logging activity in the exercise diary. You can choose between “cardio” or “strength” activity categories, but there is no way to enter a class that combines both, such as a Zumba class that uses weights, or a kickboxing class that also focuses on pushups and conditioning.  To get by, I log the activity by selecting exercises from each category that best represents what I did in class, but it would be nice if the app had some combinations preset in the catalog.

Even if the log isn’t 100 percent accurate, the simple act of tracking my activity is helpful for keeping me accountable, and for looking back at my day with pride, if I met or even came close to meeting my targets.

The Gist

MyFitnessPal is a great way to stay on track, make sure I’m aware of what I’m putting in my body, and how it impacts my wellness goals. I try not to obsess over calories and enjoy the occasional indulgence. But it really helps to see what kind of damage eating the less-than-worth-it slice of sheet cake in the break room might do to my calorie goals for the day. When you’re paying attention—which the app forces you to do—you can see how little things you take for granted can really throw off your momentum for the day. The app—like any true pal—supports you, gives you tough love when necessary, and helps you adjust to make better choices.

Download: https://www.myfitnesspal.com/
Cost: FREE (a paid version is available that includes several more features, such as macronutrient tracking and variable calorie and workout goals based on the day of the week)

 

Disclaimer: Excellus BlueCross BlueShield does not endorse or have any business relationship with MyFitnessPal.

11 Facts About HPV and Cervical Cancer

Before you decide whether or not to have your pre-teen vaccinated against HPV (human papillomavirus), you may want to read about Christine Baze’s battle with cervical cancer.

Don’t have kids that age? You may still want to read Christine’s story. The National Cancer Institute says HPV is so common that nearly all sexually active men and women get the virus at some point in their lives.

Here are more facts about HPV and Cervical Cancer:

  1. Human papillomavirus (HPV) infections are the most commonly sexually transmitted infections in the U.S.
  2. There are more than 100 types of HPV, and HPV is so common that most sexually-active men and women will get at least one type of HPV at some point in their lives.
  3. HPV is spread by intimate skin-to-skin contact; oral or genital infection can occur without sexual intercourse. HPV can be passed even when an infected person has no signs or symptoms.
  4. The main cause of cervical cancer is HPV. Other cancers that HPV causes are anal, oropharyngeal (throat and mouth), penile, vaginal and vulvar. HPV also causes genital warts.
  5. The HPV vaccine can reduce the risk of contracting certain types of HPV-related cancers by up to 99 percent, if all the doses of the vaccine are administered before sexual activity begins, according to The American College of Obstetricians and Gynecologists.
  6. Because preteens have a higher immune response to the vaccine, it’s recommended both girls and boys receive the vaccine when they are 11 to 12 years old; it’s most effective before they are sexually active.
  7. If they did not get vaccinated when they were younger, young women through age 27 and young men through age 22 can receive the HPV vaccination.
  8. The CDC recommends vaccination up to age 27 for certain populations, including those who have certain immunocompromising conditions and males who identify as gay or bisexual or young adults who are transgender.
  9. Millions of people have received the HPV vaccine without serious side effects,
  10. Kids who are 11 or 12 years old should get two shots of HPV vaccine six to 12 months apart. Adolescents who receive two shots less than five months apart will require a third dose of HPV vaccine. Older teens and young adults may need three doses of the HPV vaccine.
  11. For women age 21 to 65, the US Preventive Task Force recommends screening for cervical cancer with cytology (Pap smear) every three years; for women age 30 to 65 years who want to lengthen the screening interval, the USPTF recommends screening with a combination of cytology and HPV testing every five years. These recommendations are under review and expected to be updated in 2018.

 

Unless noted otherwise, these facts are attributed to the Centers for Disease Control.