Reading Food Labels

Reading Food LabelsI was hiking in the mountains and the Fall color was astonishing.
I went along for about two hours at a brisk pace enjoying the fresh air.
Much of my exercise is teaching fitness classes and creating new routines for exercise DVDs. So, it was refreshing to just free my mind, move my body and drink in all those trees dressed in gold and green. Sometimes its good to mix up your exercise routine. I felt renewed.
When I finished my hike we went into a little country food market.

Reading Food Labels

So cute with all those red and white checkered tabletops filled with fresh fruits, vegetables, homemade jams, honey, maple syrup and cider. I spotted a bottle that said “Fresh Apple Cider” thinking how fresh it would taste, this being apple season and all. I continued my walk and I’d gotten a considerable distance from the store when I decided it was time for swig of cider. As I was about to sip, I remembered about reading food labels. I glanced at the ingredients  expecting to see APPLES. But instead it read
APPLES, and Potassium sorbate, a preservative.
I wanted to throw that cider against a wall! That’s wht reading food labels is key.
I was thirsty so I drank a little and whether it was in my mind or not, it seemed to taste not as fresh as I imagined it would. So the lesson here, is just because you are in an adorable country market, don’t take for granted that all the foods will be fresh and adorable too.

So caveat emptor: let the buyer beware

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Fashion Flash Fall Edition

Women Over 40 News

Fashion Flash

Mirabai Holland, Health & Wellness Blogger  from  MovingFreeWithMirabai.com  welcomes you to Fashion Flash FAB FALL Edition!

Fall is a time to start new endeavors and get organized for the upcoming busy holiday season.

Our team of expert Fashion Flash Bloggers inspire and give you the best in Fashion, Beauty, Health, and Lifestyle.

 

 

Glamour-Granny-Travels-logo-FFGlamour Granny Travels looks already beyond fall to an exciting new destination for skiing: Japan.  Why not ski in Japan’s Powder Snow? We baby boomers love sports and exotic locations. Combine both and go skiing in Japan.

 

ready_or_not_screen_print_boston_artist_nick_ward2Fall is a good time to shine up your jewelry! Allison from Never Say Die Beauty has been cleaning her extensive jewelry collection with new gentle and easy to use jewelry cleaning products from Connoisseurs.

 

 

 

society-wellness BANNER_FASHION FLASHSociety Wellness shares what is really important to know when it comes to vegan nutrition.

 

 

 

 

 

 

Second-LivesParticularly rough east coast hurricane season this year, which is not officially over.  (June 1 to November 30 with a peak in August and September.)  It brings up memories for Maryl, experiencing superstorm Sandy from an unusual perspective…aboard a cruise ship on the high seas.

 

 

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Sheila from Painted Ladies is hosting a giveaway featuring excellent nail and lip products from cruelty-free beauty line Makeup America. $1 from each product sold goes toward paying down the US national debt!

 

 

BEAUTY INFO ZONE LOGO HEARTBeauty Info Zone is obsessed with taking care of our eyes since they show the signs of aging so easily. Lisa has been using two eye products from Eminence Organic Skin Care that she recommends to keep those signs away.

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PRIMEBEAUTYScreen-Shot-2012-05-28-at-6.15.05-AM-300x62These Farmhouse Fresh Whole & Goats Milk Soaps are rich and creamy and leave your skin feeling incredibly moisturized! Perfect for over 40 gals! Plus, they are packaged as cheese wedges so Individually or in a set, they great gifts.

 

 

 

Deb of No-Nonsense Beauty Blog  explores the health and beauty benefits of pears falls perfect fruit.

 

 

 

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Barbara Hannah Grufferman, author of the soon-to-be-released book–“LOVE YOUR AGE: The Small-Step Solution to a Better, Longer, Happier Life”–is running her fifth New York City Marathon in a few weeks and offers tips on how to bounce back from a physical setback. 

 

 

 

Jackie Silver Style has tips and secrets to looking and feeling your best, even if you’ve been diagnosed with this very common condition.

 

 

 

Erika from Notes from My Dressing Table took a selection of products from the much hyped Colleen Rothschild Beauty Skin Care line out for a test drive. What did her mature, very dry skin think about them?

It’s October, and the leaves are sweetly turning. It’s also a time people start to move indoors and munch out. So before things get out of hand, I thought I’d take this opportunity to offer you this sweet little video on ADDED SUGAR. Please subscribe to my channel for more healthy bytes of info.

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Walking From The Core

WalkingI’ve been shooting some walking sequences in the Colorado Rockies these past couple of weeks and it’s been spectacular. We planned it just right. The aspens are turning gold, and that clean crisp flavor of Fall is in the air.

It’s a perfect time to walk, and walking is about as perfect a human exercise as we’ve got. It’s a great combination, Fall and walking: not too hot, not too cold, lots to look at. And, doctors always want us to walk when the tell us to get some exercise. I wonder if they walk themselves. So your doctor should be very pleased when you call and say “I’m starting a walking program, what do you think”? Do check with your doctor to make sure you don’t have any issues that will keep you from brisk walking, and then if all’s good, get to it.

Besides getting a great cardiovascular workout you’ll strengthen and sculpt your legs and butt. If you swing your arms you’ll get some shoulder action too; all this while leaf peeping, or people watching if you’re in the city, and enjoying the fall air.

Walking Video Tips

 

Walking From The Core

There’s been plenty of buzz lately about core exercise and how a strong core, the abs, back, butt and upper thigh muscles, can keep you mobile into old age. There’s a lot of truth to that. The core muscles hold you torso erect and promote good posture and general body strength.

If you do it right, walking can strengthen your core and improve the way you walk at the same time.

A weak core makes you slouch and walking slouched messes up your gait and can even give you back injuries. Start by standing tall with your head over your shoulders, shoulders over your hips, hips over the feet, abs pulled in. If you’re not used to it, it’ll feel like work at first. But, try keeping that posture while you walk, even for 5 minutes at a time. It will become more and more comfortable. You’ll start to realize it’s the natural way for humans to stand and walk. Your gait will improve, your core will get stronger, you’ll be less fatigued and you’ll enjoy your walks more. And won’t you look cool and snappy out there with that perfect gait.

I’ve got another week of walking in the Rockies for a living and I’m enjoying every minute of it; being out in the open air, checking out the fall color and looking cool and snappy.

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New Year New You

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EXERCISE SMART WITH MIRABAI HOLLAND MFA

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As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Wellness Mandala

WellnessWellness: Life is a balancing act.
So I started thinking about wellness. What is wellness anyway?
It’s the absence of disease. If you are not sick you are well.
But it’s more than that isn’t it? It’s quality of life and for some it’s a balancing act; the balance of all things. I like this balance concept so I dug out one of my favorite balancing act tools:

Wellness Balancing Act Tool

The Mandala: the wheel of life. I wrote down all the types of wellness I could think of and ended up with 6 categories that I stuck on my Mandala to enable us to live well.

Here they are:
Physical Wellness
· Taking care of your body, eat right, exercise
· Visit your doctor regularly

Mental Wellness
· Keeping an open mind and trying to see other’s point of view
· Allowing your curiosity to take you to new places and learn new things.

Emotional Wellness
· Trying to keep a positive state of mind
· Cultivating self esteem
· Reaching out to others for support

Spiritual Wellness
· Recognizing your beliefs.
· Allowing your core values to direct your actions.

Social Wellness
· Developing positive inter-personal relationships at home and work
· Allowing yourself to give and receive love: to and from everyone that means that much to you including animals
· Participate in social situations; try not to stay on the sidelines.

Environmental Wellness
· Making your home environment peaceful, pleasant, safe and comfortable.
· Choosing an occupation and a workplace that doesn’t drive you nuts.
· Try to have a positive impact on our natural environment.
Recycle more, pollute less.

When the wheel is in balance it spins evenly. When even one of these categories is out of whack, the whole wheel starts to wobble.
So as a certified health coach I respectfully suggest you get rolling, get your balancing act together so you can live well.

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Strength Workout Outdoors

Strength Workout Outdoors Strength Workout Outdoors; get strong with this easy strength exercise program. It’s time to jump start your exercise program. You can enjoy the September weather while you get into shape.

Here are five easy exercises to tone you up; no equipment necessary. Try doing them every other day. For the first three start with eight reps and build up to 16. For the last two (isometric exercises) hold for 10 seconds and build up to 30 seconds. With all these exercises, remember to exhale on the exertion.

In a matter of a few weeks you should feel your body getting stronger and see it get shapelier.

Warm-up by taking a 10-minute walk. By the tenth minute, it should be brisk enough for you to just barely carry on a conversation.

Strength Workout Outdoors Video

Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.
Standing Push-ups:

Stand facing a surface, with legs hip width apart and place hands shoulder width apart. Keeping your body straight, lower yourself down to the surface and then push back upright again.  Muscles Worked: Chest, Triceps, and Shoulders

Calf Raises:
Face surface and hold on for balance. With feet together pointing straight ahead, slowly lift your body up on to your toes, while tightening calf, abs and buttocks muscles. Then slowly lower yourself back down again.  Muscles worked: calves, abs, and buttocks.
Squats:
Face surface, legs hip with apart. Hold on for balance. Shift weight back into heels. Keeping back straight, abs pulled in; gently bend at the knees and squat to about a 90-degree angle. Hold for a moment, then, using just your leg muscles, return to an upright position.  Muscles worked: Front of thigh (Quads), Back of thigh, (Hamstrings) Buttocks, Abs
Wall Sit:
Stand against surface for back support. Holding on as needed for balance, slide down to a sitting position against wall, knees at about a 90-degree angle. Pull your abs in and hold for 10 to 30 seconds.  Muscles worked: Thighs and Abs
Upper Back Squeeze:
Stand with your back to the surface, feet shoulder width apart. Place hands behind you on surface. Straighten your arms behind you and squeeze your shoulder blades together. Hold for 10 to 30 seconds.  Muscles worked: Back, Shoulders, Back of arms (Triceps)

Have fun and get strong with this strength workout outdoors!

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As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Getting Fit: Find Fabulousity!

Getting Fit: Find Fabulousity!

I was back in my home town recently, where I taught for over 20 years. I missed my ladies so I decided to take some of my former students out for tea and dessert.

I thought for a minute the dessert part was a bad idea when a couple of them wouldn’t eat a piece of cake in front of me. But when I dug in, moderately of course, the party got started in earnest.  Ever the moderator, I asked them each to share things that were important in their lives over the past year.

As we went around the circle, they spoke of getting pregnant, daughter’s weddings, losing your job, becoming a gym rat, outliving heart disease, surviving menopause, the joy of grandchildren, and a trip to China.

Maybe because I was their host, the conversation drifted toward how getting fit had changed their lives.

They shared stories about feeling invisible, not sexy, not pretty, having no energy and feeling like a lump. One remembered showing up in my office, tearing her hair out saying my doctor told me I need to do something, I’ve got serious health issues, but I hate to exercise. What do I do?

She said, I told her “I’m going to give you exercise you can look forward to instead of dread.”

Getting Fit: Find Fabulousity!

Most of my work is done with women who haven’t been active in a while. My coaching style is to start people wherever they may be physically and emotionally and get them moving, gently, and pleasantly. If the first experience is pleasant, you’ll want a second and the third and so on. Sustainability is the key to getting fit and staying fit successfully. And that’s what happened with these ladies. But something else remarkable happened too.

They told me getting fit had given them the self confidence to pursue things they would never have dared to try; that the change in their bodies had kindled a change in the way they saw themselves. Instead of feeling invisible they felt fabulous and that Fabulosity had spilled over into the rest of their lives. As much as I would love to take all the credit for this transformation, I think that it boils down to healthy body, healthy mind;

Getting fit was the key that unlocked the door to their potential.
Pretty cool huh?

As far as the latest in my world of health and wellness, please check out this health coaching video. Are you are ready to break the cycle of failed diets, exercise programs with no results? Do you have low energy, high stress or persistent health issues?

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Fashion Flash Online NEW

Fashion FlashFashion Flash is hosted this week by Sheila, creator of  Painted Ladies empower its readers with makeup information and techniques they can utilize to look and feel their very best.

She and the rest of us Fashion Flash Bloggers are just a click away. Come get your insider’s look at the latest info and greatest deals in 40+ Fashion, Beauty, Skincare, Fitness, Travel & Lifestyle.

Autumn Weight Loss PlanTAKE CHARGE OF YOUR HEALTH!

25% OFF ALL DVD PRODUCTS UNTIL 8-30-17 Put in coupon code AUGFAB at Checkout! PLUS Free USA Shipping at  www.mirabaiholland.com

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION FOR WOMEN  CONTACT: askmirabai@movingfree.com
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Workout: Can You Gain Without The Pain?

WorkoutWorkout? Spring has sprung and I’ve been getting those emails for a month or so asking for advice on how to get on and stay on an exercise program. I get questions about commitment, pushing one’s limits, pain, and quick results. I go a little crazy at this time of year because I’m at odds with a very vocal segment of my industry about how to get started on an exercise program. They’re sincere, well-educated trainers, but I don’t think they remember what it felt like to be de-conditioned. They expect beginners to do to much too soon. I’m beginning to think that over-vigorous exercise dulls one’s sense of empathy.

Workout?

I’ve seen it time and time again: determined beginners pushing so hard and either getting hurt and quitting or just quitting because they couldn’t take it any more. If this sounds like you, don’t feel bad. It’s not your fault. We’ve heard no pain no gain all our lives. We’ve watched contestants push themselves to the brink of disaster on television. We’re inundated with infomercial promises of big results in no time. It’s enough to make anyone think ” I’ve got to beat myself senseless immediately so I can hurry up, get fit, have the body of my dreams and live happily ever-after.”

By the way, I’m not against vigorous exercise. On the contrary, I love vigorous exercise. But I wouldn’t have loved it nor would I have been safe doing it as a beginner. In my experience, that approach only works for a few stoic types and sets the rest of us up to fail.

I believe in moderation, easing in, starting with a little and building up to a lot, staying in your comfort zone. You may get to super-vigorous exercise eventually, or maybe you’ll like moderate exercise better. And moderate may be just as good as vigorous, maybe better. Really.
Just so you know this isn’t some favorite rant of mine, there are people, scientists even, who actually agree with me. Here’s study conducted at the University of South Carolina Arnold School of Public Health

I think, the best way to get fit and make exercise a part of your life forever is to keep it pleasant. If you haven’t been exercising in a long time, don’t start lifting weights right away. Don’t try to jog or even walk for a half an hour right away. Do something easy. Do something pleasant. If you enjoy it today you’ll want to get up and do it again tomorrow. It’s the pleasure principal. I believe in it. This study published in the Journal of Health Psychology believes it, too

So, how do you get started? I suggest starting by standing up and doing about five minutes of gentle limbering movements. Do the same for a few days in a row. You may be surprised at how good this feels and what a wonderful state of mind these simple, natural movements put you in. You may find yourself exercising longer than five minutes after a few days because you like it. Don’t question it. Simply do it. You may find the more you do it the more you’ll want to do it, and the more you’ll do.

You may want to go for a little walk, then a brisk walk, then a half hour brisk walk. Don’t rush it. It doesn’t matter if it takes a couple of weeks, or a couple of months. Listen to you body. You’re on nobody’s schedule but your own.

Once you’re enjoying a half hour brisk walk most days of the week, try adding light weight training for your major muscle groups a couple of times a week. Increase the weight, number of reps and number of exercise days only when it feels too easy. Build up slowly to weight training about three days a week with a day off in between sessions.

Remember to keep it pleasant. If it’s too intense, it ceases to be fun and there’s a good chance you’ll quit. This approach takes longer. But I’ve found it to be much more sustainable than those quick fix pump you up methods. Most of those intense immersion exercise programs remind me of the guy who beats his head against a brick wall. When asked why on earth he does that, he says: “because it feels so good when I stop”

Ease-in. Invest in your body. It will pay you back in quality of life.

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Can Sleeping Less Equal Weight Gain?

Can Sleeping Less Equal Weight GainCan Sleeping Less Equal Weight Gain

Eating fewer calories, exercising more and still having a hard time getting those extra pounds off? Here’s a question for you: How’s your sleep?

I for one, every time I travel, seem to gain a couple of pounds just when I want to look my best.

I noticed that I tend to sleep less and intermittently when I am on the road. Once I settle again in a place, my sleep gets more regulated and I am able to drop those pounds.

I’ve adjusted my sleep pattern, as I have gotten older to help myself sleep better. The earlier I get up in the morning the better chance I have of getting to sleep that night and staying asleep for a longer period of time. I’m more energized, and when I eat, I eat less and feel more filled.

Can Sleeping Less Equal Weight Gain

It turns out that there are many studies that indicate that sleeping less then 7 hours can increase body weight. One recent study with several pairs of twins, found that the twin who slept more than 9 hours was about half as likely to gain weight as the one that slept only 7.

Sleep deprivation affects your hunger urge. If you sleep less, you feel like eating more and you probably do. That’s because not sleeping increases your body’s level of gherlin, the hunger hormone and decreases leptin the “I’m full” hormone.

A sleep study in Finland with middle-aged adults who had sleep problems found that women had greater sleep related weight gains than men. Though men were also affected. The study indicated that it seems the fewer hours you sleep the more calories you tend to eat the next day.

If you want a good night sleep here’s are some things to consider:

  • Exercise: Don’t exercise too late in the day. So many of us go to the gym after work but it can keep you up at night. Late exercise can prevent the body from making sleep-inducing melatonin for several hours.
  • Caffeine: It can take 6 or more hours to wear off. Having that cup of coffee after dinner, even with a low fat dessert, may not be such a good idea.
  • Alcohol: A couple of drinks with dinner can wake you up in the middle of the night and make it hard to get back to sleep. I have a friend who swears by a glass or two of wine at lunch but never alcohol after 2pm. She says she sleeps like a baby at night. I think if I had a glass or two at lunch, I’d sleep like a baby at 2pm and be up for the night at 5.
  • Stress: And then there is our old buddy stress. We all have some level of stress and how we deal with it can keep us up at night. Getting yourself relaxed in quiet, dark, temperature controlled environment can relieve stress and induce a desire and ability to sleep.

So what’s it going to be, wide awake at 3am or getting that beauty sleep and waking up lighter and brighter on your toes? Learning to get a good night’s sleep is a process.

Can Sleeping Less Equal Weight GainDon’t stress over it, it may keep you up at night.

 

 

 

 

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For more info on health and wellness programs please visit www.mirabaiholland.com

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE!

GET 50% OFF YOUR FIRST HEALTH COACHING SESSION.

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Aqua Ballet Lower Body Workout

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth (I’m so motivated from watching all these Olympic swimming trials on TV) I get an idea. What if I try some ballet barre exercises in the water, holding on to the side of the pool? Aqua Ballet Barre, not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance.

Try it yourself.

AQUA BALLET WORKOUT:

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand.

Below are Aqua Ballet Workout Photos

Aqua Ballet

 

 

 

 

 

 

 

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

YOU HAVE COME TO THE RIGHT PLACE!

GET 50% OFF YOUR FIRST HEALTH COACHING SESSION.

CONTACT: askmirabai@movingfree.com

TAKE CHARGE OF THEIR HEALTH NOW!

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by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.

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EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

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