Wright Way

Editor’s Note: This sponsored health and fitness column is written by Ginny Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

Like it or not, this body is the only one you get!

How’s that going for you? Are you feeling good? Lots of energy most days, clear and focused, no aches and pains, pretty happy?

No? Feeling fatigued most of the time, experiencing brain fog more often than not, overweight with sore joints, generally unhappy with the way you feel and look?

Without oversimplifying or sounding too annoying, the message I want to share is this: you can change… you have a choice and I have a solution for you!

None of us have 100 percent control over our health of course, but we make hundreds of daily decisions that hugely impact how we feel.

OK (you might be saying)… I’d love to feel and look better, but I just don’t know where to start. I don’t like being overweight and I’m tired of feeling tired, but I love to eat and I hate to exercise. I’ll never be able to change.

YES YOU CAN!

I’ve seen (and helped) lots of people do it. I’ve watched people go from barely able to run to the end of the street to running laps around everyone else in the group. I’ve witnessed people go from 230 pounds to 190 pounds in a matter of months. And I’ve heard so many people tell me how great they feel — mentally and physically — since they started exercising and eating better.

You don’t have to go it alone. Get some help!

Think about the last time you started a new job. You didn’t just begin knowing exactly what to do, right? You probably had a mentor who showed you the ropes and checked in with you on a regular basis.

Your mentor helped you figure it all out and once you did, you went forward with confidence.

Think of your health transformation as a new job. Since you don’t know exactly how to proceed at the beginning, find someone who’s already an expert at the job of health transformations and let them help you learn the ropes.

There are lots of health coaches and mentors out there who specialize in helping people achieve wellness. They can help you eat for optimal energy — so you won’t be tired all the time — and weight loss. They’ll show you how to plan fitness into your daily schedule and can explain in simple terms what foods to eat and how to prepare them yourself.

Do yourself a favor and stop putting your health on the back burner. You can do it! You deserve to feel better. Your one and only body deserves to be healthy!

Do a web search for “Health Coaches, Arlington, VA” and a long list of names will pop up. Or contact me and I can refer you to some great health and wellness mentors I’ve worked with personally.

Resolve today to take care of your body — it has to last a lifetime!

Ginny Wright has been a certified personal trainer and fitness instructor for more than 10 years. She received her Health Coaching certification through the Institute for Integrative Nutrition in New York in 2007. The views and opinions expressed in the column are those of the author and do not necessarily reflect the views of ARLnow.com.

Editor’s Note: This sponsored health and fitness column is written by Ginny Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

When was the last time you spent any time in the sun without slathering on sunscreen first? Most of us are well aware of the risks of unprotected sun exposure, but what we may not know is that avoiding direct sunlight could actually be doing us more harm than good!

I am not suggesting we recklessly ditch our sunscreen altogether. But it’s definitely worth taking a closer look at vitamin D and its potential health benefits, including disease prevention and, in some cases, treatment.

Vitamin D has been in the news a lot lately, with new research findings nearly every month. We now know that vitamin D can benefit multiple sclerosis, heart disease, the immune system and bone health. But its greatest benefits may come in the form of treatment and prevention of certain cancers: prostate, breast, ovaries, cervix, pancreas, lungs, colon, bladder, esophagus and brain as well as non-Hodgkin’s lymphoma, multiple myeloma and melanoma.

Throughout evolution humans were naturally and continuously exposed to the sun. But today, many of us spend so much of our days indoors that we’ve become severely vitamin D deficient — and therefore at higher risk for everything from bone fractures to cancer. In fact, researchers from the Moore’s Cancer Center at the University of California, San Diego concluded that increasing the intake of vitamin D3 throughout the world could easily prevent many diseases, including 16 types of cancer.

Show Some Skin

Some experts actually believe that melanoma is not caused from sun exposure. The Vitamin D Council says research to date shows that moderate but frequent sun exposure is healthy, while overexposure and intense exposure can increase your risk of skin cancer. Edward Giovannucci, professor of nutrition and epidemiology at The Harvard School of Public Health, says “Evidence shows modest exposure to sun can have long-term benefits.”

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Editor’s Note: This sponsored health and fitness column is written by Ginny Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

One of the best things we can do to improve our health is take the time to prepare our own meals. But how do we do that when we’re already stretched for time?

For many of us, whether we work full time or are full-time parents, the idea of home cooked meals is a fantasy — far from the reality of our everyday lives. Between long work hours, commuting, and driving to sports practice and events, there’s rarely extra time to buy fresh ingredients and prepare meals. As a result, many of us continue to rely on unhealthful alternatives: highly processed and refined foods.

But there are so many good reasons to cook! Renowned author Michael Pollan believes that, “The decline of everyday home cooking doesn’t only damage the health of our bodies and our land but also our families, our communities, and our sense of how our eating connects us to the world.”

Cooking our own meals helps put our health back on track and into our own hands.

OK this all sounds great but where to start?

Begin with what health experts suggest: follow the 80/20 rule by eating a diet rich in healthful whole foods eighty percent of the time and splurge a little the remaining twenty percent. Think of dining out, take-out and prepared foods as a special treat to be cashed in on those days you absolutely don’t have a second to spare.

Benjamin Franklin said one of the secrets to success is taking the time to plan. Try this: Set aside about 30 minutes each week to plan what you’ll prepare for dinner for the next four or five days. Planning your meals can relieve stress and save you both time and money. Using a chart like this can help. Create a shopping list so you only buy what you need.

Keep This In Mind When Planning Your Meals:

• Eat mostly vegetables and some high quality animal proteins, beans, fruits and nuts.
• Keep it simple: no need to use fancy recipes all the time.
• Find 10-12 recipes that you and your family love.
• Create a theme for each day of the week: Monday-beans, Tuesday-fish, etc.
• Make extra grains (brown rice, quinoa) at the beginning of the week to use later.
• Double your recipe and freeze in glass containers for leftovers and lunches.

Where Do I Find Healthful Recipes?

Use the Internet! Type in “Healthy chicken recipes” for example and you’ll get tons of ideas. Don’t be fooled though. Just because a recipe claims to be healthful doesn’t mean it is. Avoid cream sauces, cheese (except small amounts), and casserole dishes that are mainly pasta and potatoes. Look for recipes that involve vegetables and lean proteins. Don’t be scared of healthy oils like olive and coconut oil and even small amounts of butter. Stay away from margarine and vegetable oils. Allrecipes, Food Network and EatGood4Life are a few websites to get you started.

My favorite chicken recipes are: Whole roasted chicken with roasted vegetables and salad; chicken stir-fry with broccoli, red peppers and carrots; and grilled chicken over big green salad.

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Editor’s Note: This sponsored health and fitness column is written by Virginia Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

You eat healthfully and you’ve been exercising for a long time. You’ve tried lots of different diets and exercise programs so you consider yourself pretty knowledgeable about health and fitness. Does this sound like you?

But you don’t look or feel the way you want to or the way you think you should after so much time and effort.

What’s Keeping You From Becoming The Best Version Of Yourself?

First lets review what we all know to be true.

• In order to be in great shape you have to exercise most days.
• To build muscle — and strong bones — you must strength train at least three times a week to the point of muscle fatigue.
• If your goal is to lose weight and get to your optimal weight your diet has to include at least 80 percent healthful whole foods.
• If you want to get in shape and feel good, getting enough sleep — a minimum of seven hours — is essential.

What’s The Missing Link?

If you feel like you do all the things mentioned above but still are not where you want to be the reason is most likely inconsistency.

Simply put: if you can’t be consistent it’s very difficult to make progress! So how can you be more consistent with the things you already know will get you to the place you want to be?

Annie Changed Her Life!

For many of us who have tried for a long time but not realized success the answer is: Commitment and Accountability

First decide that this is what you want. You have to decide that you’re going to seriously commit to your health and wellbeing.

Commit To Something Bigger And External.

Set a tangible goal: I’ll lose 10 pounds by Feb. 15 or I’m going to lower my cholesterol with life style changes (yes, this is possible!)

Then plan how you’ll do it: I’ll cook or prepare most of my meals using healthful whole foods at home and dine out only twice a week. I’ll strength train three times every week and do some form of cardio that elevates my heart rate for thirty minutes two other days.

Then Make Yourself Accountable: Make a bet with a friend or co-worker, or join The BbG Six Weeks To Wellness Program that provides a place for you to check in each week and track your progress using charts we provide.  If you prefer to work one on one why not hire a wellness coach*?

When You’re Accountable You’re Much More Likely To Finally Succeed!

There’s no time like the present. January is as good a time as any to start fresh. Stop talking about how you’re going to change and figure out a way to actually change! Make no mistake; it will be hard! It’s always easier to continue living the way we always have. Challenge yourself to change. You can control your health. You can control the way you look and feel.

We will show you how to make gradual, sustainable changes. Make 2014 the year you finally lose those extra pounds you’ve been hanging on to. No one likes to be unhealthy!

Imagine the new you. The new you will have more energy; have less joint pain; be happier; sleep better; be smarter; and be in better physical shape.

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Editor’s Note: This sponsored health and fitness column is written by Virginia Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

What the heck does green have to do with the color black? Well to begin with, both black and green are very slimming. While wearing black can give the illusion of weight lost, eating lots of greens can actually promote weight loss. Eating greens with every meal can reduce your overall calorie consumption. Consider these numbers:

• 4 cups of arugula = 20 calories
• 4 cups chopped kale = 130 calories
• 4 cups of spinach = 30 calories
• 4 cups chopped romaine lettuce = 30 calories
• 3 cups chopped broccoli= 90
• 1 cup Brussels sprouts = 40 calories
• 3 slices cheese pizza = 420 calories!
• 1 black dress or shirt = the illusion of 10 fewer pounds on the wearer!

Green is Chic

Just like wearing black, it’s very chic to eat greens. Eating processed, packaged food is way overrated. It’s a well known fact among the rich and famous that the best way to look and feel healthiest and full of energy is to eat mineral-and-antioxidant-rich super greens. And like wearing black, eating green looks good on just about everyone. We know the benefits of that black outfit, including a very high rate of return — just like greens: the more you eat the more benefits you’ll reap. Leafy greens provide huge amounts of Vitamins A, K and C. They give us calcium and iron and lots of other micronutrients, with very few calories.

Both Black And Green Go With Everything!

One of the advantages of wearing basic black is that it can be accessorized with bold colors to make a stand-out statement; the same holds true for green! Start with your basic greens and add deep red onion slices (vitamins C, B6); bright green avocado (vitamins K, C, B5, folate); bold orange carrots (vitamins A, K, C, B6); multicolored bell peppers (vitamins C, A, K, B6); and cherry red tomatoes (vitamins C, A, K, potassium) for a gorgeous and nutritionally wonderful meal.

All of these beautiful colors pair fabulously with both green and black! Eating green has amazing health benefits that one cannot possibly get by donning just a chic black outfit alone.

Check out these stats:

• 1 cup of chopped raw kale provides more than 350% of vitamin K, 133% of our daily vitamin A and 90% of vitamin C.
• 2 cups of romaine lettuce give us more than 164% of vitamin A, 120% vitamin K, 40% vitamin C, 8% calcium and 12% iron — in only 32 calories!
• 1 cup of broccoli supplies 115% of vitamin A and more than 135% of vitamin C.
• 1 cup of cooked spinach? 110% of vitamin K, 377% of vitamin A and 30% vitamin C.

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Editor’s Note: This sponsored health and fitness column is written by Virginia Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

As the seasons change so do our eating habits. Our bodies know best, and naturally feel best when connected with our environment. According to health expert Andrea Beaman, when we eat locally grown, seasonal foods, our internal environment (the body and its organs) aligns with the external environment (the world around us), creating a system that is physically stronger and prepared for the elements.

You’ve probably noticed that on a steamy hot summer day you crave cooling foods like crisp green salads, juicy fruits and refreshing smoothies. But as the weather changes these types of foods don’t seem quite as appealing. Innately we desire heavier, warming foods like soups and stews.

For body, mind and spirit, it’s wonderful to eat what grows in our immediate environment and climate — it can help us feel more balanced, healthy and connected. Not only that, eating locally grown, seasonal foods tastes better; foods picked at the peak of ripeness are the most flavorful. In addition, eating everything from everywhere harms our environment because it burns large amounts of fossil fuel to ship foods to and from faraway places.

To find out what’s in season, just visit one of Arlington’s seven local farmer’s markets or do a little research and make your own list.

One of the best things about fall is squash! You’ll see many varieties these days in all the markets. In addition to getting the tastiest, freshest food, you’ll be supporting local farmers and strengthening the economic base of our community!

Here are a few of my favorite fall and winter recipes. Click on the links below for additional recipes. Happy, healthy cooking!

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Editor’s Note: This sponsored health and fitness column is written by Virginia Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

Let’s face it — practicing healthful behavior can seem like a chore sometimes.

When we’re down or tired we just don’t feel like exercising and the last thing we want to do is prepare a healthful meal. Sometimes we start our workout, lose steam halfway through and just don’t feel like continuing.

So how do we find the motivation to stick with our plan or even more challenging, start a new exercise program? And how do we keep making healthy choices even though sometimes we’d rather stop for take-out or heat up a frozen dinner?

Here’s an example of one person who found that motivation.

A few months ago at one of our early morning classes I looked across the parking lot to see a very big guy, Evan, walking towards me. Evan explained that he was there to try the class because he was ready to make some changes. He said he was really disappointed in himself for having gained so much weight over the years and he was tired of being out of shape.

Since his first class seven weeks ago, Evan has made it to every single workout. When his schedule doesn’t permit him to attend an early class, he comes in the evening. At first he wanted to focus on exercising, but after about a month he decided to set a weight loss goal. too. His goal is to get down to 300 pounds. He’s lost five pounds so far and is right on target!

When Evan’s going to a big game or has a big party coming up and warns me he might not “do too well,” I tell him there’s always going to be a game and a celebration — that’s part of normal life. We can’t use those as excuses for caving and not doing what we know we should to take care of ourselves. Sure, an occasional splurge is okay, even healthy, but this is not what packs on extra pounds!

When I asked him recently what motivates him, Evan told me his parents were both sedentary, overweight and don’t eat healthfully. He said he didn’t want to end up in the same situation as he grows older. The good news is not only is Evan exercising regularly now, his parents have jumped on the bandwagon and have started walking every day!

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Editor’s Note: This sponsored health and fitness column is written by Virginia Wright, founder of BbG Fitness, which offers group fitness classes around Arlington. Sign up for a free class today.

Most kids are naturally very physically active. Just watch small children for five minutes to see what I mean. But for many of us, aging brings with it a more sedentary lifestyle. While some adults naturally enjoy exercise more than others, we all have to start somewhere.

If you’re new to exercise, don’t be intimidated by the “uberfits” you see running around Arlington at lightening speed, sweating bullets. While these folks really do enjoy it, super high intensity workouts aren’t for everyone. Almost all of us could get there if we really wanted to, but for many the best exercise is one that challenges you, that you enjoy, and that encourages you to keep doing it for the rest of your life — or for as long as you’re physically able!

A good exercise routine combines strength training with cardiovascular training. A recent study from Harvard-affiliated Brigham and Women’s Hospital confirmed that exercise definitely adds years to our lives. It found: “Physical activity above the minimal recommended level was associated with additional gains in longevity. For example, walking briskly for at least 450 minutes a week (about one hour a day) was associated with a gain of 4.5 years.”

To get physically fit you need at least one goal, you need self discipline and you need determination. What you don’t need is excuses about why you can’t exercise. You don’t need any special equipment either, except for a comfortable, supportive pair of shoes and a watch, preferably with a timer – or you can use your phone.

One other thing you need is a good plan… which I am happy to supply here!

If you’ve been walking regularly your legs are probably already pretty strong. Now it’s time to rev it up a little. How about adding some upper body and core strength? Instead of walking at a steady pace, try interval training. You don’t necessarily need more time, you’ll just be pushing yourself a little harder. Keep your eye out for park benches or curbs you can use for tricep dips along the way.

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