New Year and a New Katie! A New Horizon health transformation story for 2014!

Katie of New Horizon Elk River made the decision in 2014 to get healthy!  

Katie began her health journey May 2014 starting at 315 pounds and fast forward to today (December 31st) she proudly reflects on her 117 pound weight loss story.

Facing the summer of 2014, she decided to make a change in her health along with her family’s health. At the time Katie felt tired, uncomfortable, not motivated to do much of anything.  Katie found a program that was comprehensive, focusing on a whole approach to health and habits of health for long term results.   Katie enjoyed the support of a free health coach, a virtual network of support, without having to attend a support group or commute to a location. 

As Katie continues in her health journey, she is now paying it forward, helping those looking to make a change, as she did this year!  Please contact Katie to learn more. 

Katie9576@aol.com

763.486.2795

Looking at Each Day Differently!

We humans are certainly creatures of habit. Once we wrap our arms around an idea or a behavior, we tend to hold on for dear life. As a matter of fact, holding on to old thinking and old ways of doing things is one of the most difficult issues people face when trying to live healthier lives. 

Repetition creates habit, and we are all, to some degree, hostages of our past selves. To make this point, let me share something I read by mind/body expert Dr. Deepak Chopra. He says the following: “It is estimated that 90% of the thoughts a person has in a day are a literal repeat of the thoughts the day before.” No wonder change is so difficult! This brings me to my thought for the day.

If Chopra is right, you must be very mindful and very aggressive about bringing change into your life. With that said, I’m going to declare this Try Something Different Day! Here is what I’d like you to consider: Choose one thing you will do differently. Maybe it’s to take a different route to work. Maybe it’s wearing a color you never wear. Maybe it’s eating no junk food. Maybe it’s not smoking. You get the idea! Just pick one thing you do mindlessly and habitually and then… do it differently. 

Who knows, Try Something Different Day just might turn into something much better!

Wishing You Great Health in 2015!

Sugar and Sleep

One of the pillars of a healthy lifestyle is a good night of sleep. But a good night’s sleep isn’t always easy to come by. While many people just disregard their tiredness the next day, the fact is they may be partaking in some bad habits that affect their sleep.

For the average adult, a healthy amount of sleep is considered to be seven to eight hours a night. But many people cite having too much energy at night to settle down and fall asleep. One of the main culprits may be having too much sugar too close to bed. Having a lot of sugar before bed can cause blood sugar to climb and then fall quickly as the body brings it under control with hormones. The swing in hormones and blood sugar levels may impair sleep.  For people with diabetes, high blood sugar is often a warning sign for sleep issues. When people are tired during the day, they are inclined to eat more to give themselves a boost of energy. This tends to boost blood sugar. But eating right throughout the day actually has a better effect on tiredness, as proper blood sugar levels will aid people in getting a good night’s sleep and then waking up with enough energy to last the day.Some studies even show that eating high-sugar foods before bed causes nightmares.

Here are some foods to avoid before bed if you want to get a restful night of sleep.

Candy: Too much sugar will give people energy and they will not be able to settle down and get to sleep. Give yourself a couple of hours before bed without any sugary candy to help aid in getting to sleep.

Soda: Soda has little nutritional value to begin with, and since it is high in sugar and caffeine it will probably keep you awake longer than you want. Try and avoid soda in the hours leading up to bed.

Coffee: This one should be obvious, as coffee is loaded with caffeine and is meant to give you energy. But even with a decaf coffee, you could be kept awake, especially if you add sugar to sweeten the drink. Don’t drink coffee past mid-afternoon if possible if you don’t want it to hinder your sleep.

Ice Cream: While it is often tough to resist a nice bowl of ice cream before bed, all of the sugar is going to give you too much energy to get to sleep. Additionally, ice cream is packed with fat and your body won’t have a chance to burn any of it before lying in bed for the night.

If you are looking for a restful night of sleep, avoiding sugar should be your top priority. 

You’ll be happy you did when you wake up refreshed the next morning.

Ten Gifts That Will Not Break The Bank

Gifts That Have a Deeper Impact and Meaning:


1.) Volunteer- (Check out this organization if you live in the Twin Cites: Hand on Twin Cities)

2.) Scoop your Neighbor's Driveway or Sidewalk (Bonus if you do this all winter long after each snowfall!)

3.) Help a Friend with Their Holiday Cards

4.) Babysit for a Couple Free of Charge who could really use a date night (They will be forever grateful!)

5.) Send a Homemade Thank you Card to a Person Who Has Impacted Your Life (Only expense is a stamp)

6.) Re-gift one of your Favorite Books you have already read 3 times (Write a meaningful message inside the front cover)

7.) Clean out your Closet and Donate your clothes, jewelry, shoes, etc to local thrift store (OR deliver it personally to a less fortunate family in your area. Give Locally:  http://givelocally.net/ )

8.) Create a Family Recipe Book (Use this website to create and customize your own Ebook and Ipad app for free: http://www.bakespace.com/cookbooks/submit/)

9.) Walk Someone's Dog for for Them Once a Week for a Year (Great exercise for you as well!)

10.)  Put Together a Care Package for a local shelter out of new things you already have in your closets or cupboards.

Gearing Up for the Holiday!

Here is our best advice for enjoying the holidays without sabotaging your waistline and your health.

1. Stay away from the appetite-stimulating “Great White Hazards”. This notorious group of easily digested carb foods including white flour products, white rice, white potatoes, and sugars/sweets make you hungrier.  Holidays are already a dietary pitfall for most and these foods add insult to injury.  Choose whole grains, beans, sweet potatoes, and winter squashes as much healthier alternatives to the starchy white stuff.    Try bean salad instead of potato salad; brown rice over white rice; 100% whole grain crackers or breads over white bread; sweet potatoes or winter squash over white potatoes. And just say NO to the rolls and biscuits!
   
2. Fill your tummy up first with foods that have lots of bulk but minimal calories, i.e. the “big, yet skinny” fruits and veggies.  Physical bulk (stuff) in the GI tract provides great appetite suppression.  At holiday gatherings, go straight to the fruit and veggie platter first and really indulge; use high fat/oil-based dips sparingly.  If available, make bean dips (hummus) your first choice. Eat a big tossed salad or a couple of servings of a veggie side dish before the rest of the meal. Fill at least half of your plate with fruits, veggies, and bean dishes before serving the rest of your meal. 
   
3. Don’t let yourself get too hungry! It takes fewer calories to prevent marked hunger than it does to deal with it once it occurs!
   
   Do not skip a meal earlier in the day to “save up” for the holiday feast. Eat a robust breakfast with an abundance of fiber and a nice dose of protein for better appetite control over the remainder of the day.   Have a snack an hour before you arrive at a holiday gathering.  My top snack choice would be a small handful of nuts along with a piece of fruit (apple) or fresh raw veggies (handful of carrots) dipped in hummus.
   
4. Make exercise a priority! It’s a fantastic safeguard against weight gain and helps compensate for holiday indulgences.  It’s also the perfect tonic for the stress and anxiety we all experience during the holiday season (many people binge when stressed). Taking a long walk right after a large holiday meal can aid in digestion and is fantastic for alleviating the bloat and fatigue that naturally ensues after eating too much.
   
5. Be prudent in satisfying your sweet tooth. Fresh fruit salad, a fruit-based dessert, or a piece of high quality dark chocolate would be my top dessert pick. If you prefer other goodies, be very mindful of your portions.
   
6. Get your beauty rest! Provocative new science reveals that sleep deprivation enhances appetite and increases cravings for high risk foods like sweets, chips, breads and pasta.   Additionally, sleep deprivation zaps energy and enthusiasm for exercise. Strive for at least 7 hours of quality sleep the night prior to your holiday gatherings.
   
7. Eat mindfully – give every meal, every snack and every bite your undivided attention. Eat slowly and be conscious of how delicious your food tastes - savor the whole experience. Don’t linger over the buffet table or hover over the hors d’oeuvres nibbling as you engage in conversation. Get up from the table immediately after finishing your meal to reinforce that eating has come to an end. And pre-plate everything (meals, hors d’oeuvres, dessert etc).  We tend to eat less if we can view it all before we start.

 Enjoy the holidays and your health!

Planning a Healthy Holiday Season

Plan your self-care routine.

·         Plan some “me-time” in your daily calendar. Maintaining your foundation of healthy habits is especially important over the next few weeks. Don’t look at these basic self-care habits as optional.

·         Eat well and don’t skip the “good for you” stuff. Limit your caffeine, sugar, fat and alcohol, while indulging in lean protein, fruits, veggies and whole grains. Don’t forego the “good stuff” to indulge in the “all-the-extra-stuff.” Consider planning your menus and make things ahead to store in the freezer.

·         Be active. Whether you do it all at once or in small increments, make physical activity part of your daily calendar. Doing less is better than doing nothing at all.

·         Get enough sleep. Adequate sleep will help you maintain your weight, your emotional wellness and your health. If you have a difficult time getting to sleep, limit your caffeine intake after lunch and give yourself some down-time to relax before bedtime.

Plan your time.

·         Create a master calendar of events and activities that you want to do this holiday season.

·         Organize your time by ranking items as high, moderate and low priority. Focus first on the high priority items. Review your low priority items and remove them from your list, if possible. Reschedule commitments and appointments that can wait until after the holidays.

·         Work to maintain your personal and time boundaries. Learn when to say “no”, if necessary. Don’t overextend your holiday commitments.

·         Share household responsibilities with your family. Trying to be everything to everyone causes burnout.

Plan your finances.

·         Create a financial budget for gifts, travel and activities…then stick to it.

·         Communicate your plan to your family and friends.

·         Start a holiday savings account for next year.

·         Examine your current expenses to see what is absolutely necessary.

·         Look for creative gift ideas that your friends and family will appreciate and value that don’t cost you anything, like an exchange-a-favor gift. For example, trade off babysitting duties with other families. Volunteer to do household chores for elderly family members, single friends or overworked couples. Offer your skills (like cooking, cleaning, construction work, trade labor, etc.) to a friend or family member.

Plan for simplicity. 

·         Shop for gifts online or by mail.

·         Plan for holiday parties at a local restaurant, or organize a potluck dinner instead of doing all the food preparation.

·         Take advantage of pre-cut produce and ready-prepared foods whenever possible.

·         Remember that saying “no” is an option.

·         Free yourself from technology for at least one hour each day (i.e. computers, pagers, cell phones, wireless handheld devices, pda’s, etc.)

Plan for health in the year ahead.

·         Give a gift that supports good health in the year ahead (or give suggestions if friends and family are asking for ideas for you). Here are great ideas for giving wellness for the holidays:

Dumbbell or weight set

Exercise or walking music CD

Fitness ball with training DVD

Fitness center membership

Fruit-of-the-month club membership

Gift card from produce markets

Gift card from sporting goods stores

Healthy cookbook

Indoor or outdoor bicycle

In-home walking DVD set

Pedometer or wireless activity monitor

Heart rate monitor

Personal trainer gift certificate

Resistance bands set

Treadmill

Other home exercise equipment

Subscription to health magazines

Subscription to healthy cooking magazines

Marinated Crudités

8 to 10 cups assorted fresh vegetables

1 large bottle low-fat Red Wine Vinaigrette or Balsamic Vinaigrette Salad Dressing

Wash and cut vegetables into bite size pieces or leave whole, if appropriate. Place vegetables in a non-metallic covered container or zip-lock bag, and pour dressing over vegetables. Marinate in the refrigerator for several hours or up to 24 hours before serving. Drain vegetables thoroughly and place on a serving platter or vegetable tray. Makes one large vegetable tray.

Nutrition Facts Per 1/2-cup Serving: 45 calories, 2g total fat, 2g dietary fiber, 1g protein, 8g carbohydrate, 35mg sodium

~~Enjoy this wonderful time of the year!!!

Health Benefits of Fruit Infused Waters

Health Benefits of Fruit Infused Waters

Do you turn to soda, diet soda, sugary “juice” cocktails, vitamin enhanced waters, chemical-laden drops or other drinks with artificial colors, flavors and sweeteners to quench your thirst?  Better options exist and the health benefits of fruit infused waters are numerous and delicious!

 

Waters infused with fruits help with detoxification, energy and hydration.  All you do is place as much fruit into water as you would like and let it sit for 30 minutes; then enjoy!

Consider the following combinations of fruit for various health goals:

·         Green tea+Mint+Lime: Fat burning, digestion, headaches, congestion and freshens breath.

·         Strawberry+Kiwi: Cardiovascular health, immune system protection, blood sugar regulation, and digestion

·         Cucumber+Lime+Lemon: Water weight management, bloating, appetite control, hydration, and digestion

·         Lemon+Lime+Orange: Digestion, vitamin C, immune defense, heartburn, (when consumed at room temperature)

And just for fun:

·         Lemon+Raspberry+Mint

·         Blackberry+Cherry+Lime

·          Watermelon

·          Pineapple

·          Pick your own!

Lemons are full of benefits! 
 

1.    Lemons contain high dose of antioxidants, Vitamin C and Citric acid – this trio not only boots your immune system but also increases collagen production for plump, youthful skin.  Vitamin C can also help clear up blemishes, and even help with scarring when applied topically!

2.    A little lemon water before meals reduces hunger, helps with digestion and also contributes to detoxification by aiding liver function.

3.    The scent of lemons has been said to increase alertness and boost your energy!

It’s so easy to enjoy a healthy and flavorful beverage without the added sugars and chemicals found in other drinks. 

Simple Productivity Tricks

It is really easy to get distracted. No matter how hard you focus on trying to complete a task, your mind will wander.

While there is no harm in daydreaming from time to time, sometimes when things must get done you just need to sit down and concentrate on what you are doing without the musings of your imagination getting in the way. While forcing your brain to focus is never simple, there are some easy techniques to help purge the distractions and increase your productivity.

Try these tips to expel procrastination

Just get started: If you are staring down a report or a long to-do list and dreading having to get through it all, one of the best methods is simple – just get started!  Once you start it is much easier to get on a roll and keep the productivity going. As tempting as it is to watch just one more episode of your favorite show before getting to your errands, once you get going you’ll get excited to complete the next chore and be able to get through them quickly. Then hopefully, there will be some time for that show later.

Change the environment: The lighting and temperature of your workspace could be hindering your productivity. Optimal room temperature to be productive is 77 degrees Fahrenheit, according to a study from Cornell. Allowing more natural light into your office will make you more productive as well. Waking up early can help productivity, mainly because you get to work while there is more natural light available. But make sure the light doesn’t cause any glare on your computer screen, as straining your eyes to read the screen will hurt your efficiency.

Avoid long to-do lists: If you overload your to-do list, it may seem overwhelming to get everything done. Making a shorter list will seem more manageable and feel less daunting to complete. To-do lists can be a great motivator – as long as they are the right size.

Dispel distractions: If you have an important report to work on or a big test to study for, shut off your email and block yourself from logging on to social media sites. Disconnecting, even for just an hour, will increase your productivity significantly.

Set realistic goals: Don’t expect yourself to complete five hours of work in two hours – it just isn’t possible. Instead, be realistic about your workload and the amount of time it will take to complete it. If you must ask for a more realistic deadline to finish, do so. But be sure to have a deadline to motivate you to finish. It will increase your productivity and lower your stress level. There are many things that can get in the way of a productive day. But by taking the proper steps you can get rid of the distractions and finish everything you need to get done. And nothing feels better than the end of a productive day.

Success in 5

Success in 5

Want to know 5 things that super successful people do before 8:00 AM? They are not hard, but it will take 21 days to make them a habit! 

1. Exercise: Look at majority of super successful people and you will find that they get their workout in and out of the way early in the AM. This sets the tone for the day, gets their mind and body a boost of energy, and you will not skip it this way. Have your gym bag ready so you can just grab and go in the morning! You could even sleep in your workout clothes to save time!

2. Plan your Day: Always work from a to do list and plan out your day. You could even do this the night before. 

3. Eat a Healthy Breakfast: It's crazy how many people skip breakfast because they are running out the door late for work. Take some extra time in the morning to fit in breakfast. OR plan your meals on Sunday for the week and this should never be an issue!

4. Eat that Frog: Get the hardest task on your to do list DONE first so it's not in your head all day and you start procrastinating. Get it done now so you do not have to worry about it!

5. Visualization: Try to take a few minutes to visualize your day and if you are writing down goals, visualize yourself achieving them!

AND remember to say your morning affirmations! Wake up loving yourself and start the day with a positive mindset!

There you go! 5 things that ANYONE can do if they want to start being mega successful in their lives!