Archive for December, 2009

Eating healthy is a huge part of living a healthy lifestyle and one of the best ways to eat healthy is by eating plenty of fresh fruits and vegetables.  Like most major cities, New Orleans has a farmers market – The Crescent City Farmers Market, brought to you by Market Umbrella, which rolls into town every Tuesdays in Downtown, New Orleans and Thursdays in Uptown, New Orleans.

The Crescent City Farmers Market brings to the citizens of the Big Easy fresh produces, fish, seafood and a variety of other foods which are from LOCAL vendors.  Buying local has tremendous benefits on the local economy but also on your taste buds and greater health.

1. Locally grown food tastes better.

Food grown in your own community was probably picked within the past day or two. It’s crisp, sweet and loaded with flavor. Produce flown or trucked in from California, Florida, Chile or Holland is, quite understandably, much older. Several studies have shown that the average distance food travels from farm to plate is 1,500 miles. In a week-long (or more) delay from harvest to dinner table, sugars turn to starches, plant cells shrink, and produce loses its vitality.

2. Local produce is better for you.

A recent study showed that fresh produce loses nutrients quickly. Food that is frozen or canned soon after harvest is actually more nutritious than some “fresh” produce that has been on the truck or supermarket shelf for a week. Locally grown food, purchased soon after harvest, retains its nutrients.

3. Local food preserves genetic diversity.

In the modern industrial agricultural system, varieties are chosen for their ability to ripen simultaneously and withstand harvesting equipment; for a tough skin that can survive packing and shipping; and for an ability to have a long shelf life in the store. Only a handful of hybrid varieties of each fruit and vegetable meet those rigorous demands, so there is little genetic diversity in the plants grown. Local farms, in contrast, grow a huge number of varieties to provide a long season of harvest, an array of eye-catching colors, and the best flavors. Many varieties are heirlooms, passed down from generation to generation, because they taste good. These old varieties contain genetic material from hundreds or even thousands of years of human selection; they may someday provide the genes needed to create varieties that will thrive in a changing climate.

4. Local food is GMO-free.

Although biotechnology companies have been trying to commercialize genetically modified fruits and vegetables, they are currently licensing them only to large factory-style farms. Local farmers don’t have access to genetically modified seed, and most of them wouldn’t use it even if they could. A June 2001 survey by ABC News showed that 93% of Americans want labels on genetically modified food – most so that they can avoid it. If you are opposed to eating bioengineered food, you can rest assured that locally grown produce was bred the old-fashioned way, as nature intended.

Source: Growing for Market

Make it a point in the New Year to check-out the Crescent City Farmers Market and perhaps create some new habits and traditions with your family.  Do check-out their websites The Crescent City Farmers Market, and Market Umbrella as both of the sites are full of great information. Don’t miss out on the recipe of the week…they are easy to follow recipes designed according to what’s available at the market!

I’m sure I’ll be blogging more about the Crescent City Farmers Market again soon but in the meanwhile, check out this video to learn more.

Many people feel they need professional help losing weight and to be honest, enlisting professional help will increase your chances of being successful and ensuring you lose the weight the right way. Here is a list of professional to consider reaching out to:

Family Physician: The first and most obvious place in New Orleans to seek assistance from is your doctor’s office. Whenever starting an exercise or weight loss program; it’s best to always make sure you get the green light from your doctor…particularly if you already have health issues.

Ask him or her about the best and safest way to lose weight. Your physician should give you a healthy diet plan to follow or one for you to use as an example to start eating better, so you can shed some pounds.  Your physician will probably be thrilled to hear that you’re ready to take your health in your own hands and lose some weight.

When it comes to losing weight, a lot of people are always looking for shortcuts. You might be tempted to ask for help losing weight in the form of diet pills and weight loss medications. This is a valid way that some people lose weight when they can’t seem to do it alone.  Ask your doctor if this is a good option for you. In most cases, starting a healthy diet and a regular exercise program is all you need.

However, your doctor will know your medical history and your current health and be able to advise you on which medications might be an option, or explain why you shouldn’t bother taking any diet pills/medicine.  Don’t be discouraged if your doctor is against the idea of prescribing weight loss medicine; millions of people have lost weight without taking pills or using other aids, and so can you.

Counselor/Psychologist: Other professional help losing weight that might be beneficial to you, besides your doctor, is a counselor or psychologist. While this isn’t an often recommended step in losing weight, for some people, it can be an important one. Quite a few people have trouble losing weight because they eat compulsively, and very often this has roots in an emotional or psychological cause. Changing your whole mindset on how you eat in New Orleans could possibly be one of the most difficult aspects of losing weight.

It’s very difficult to eat healthy or even just stop overeating if you have emotional triggers that cause this compulsive behavior.  Talking to a counselor or a psychologist can help you get to the root of what is causing your eating problems, and put you one step further down the road to healing yourself emotionally while you’re getting healthier.

Some local hospitals even have programs about nutrition and exercise. Ask about their different programs.  Most people who run such programs are happy to talk to you about them and help you get started on the right track.

Nutritionist/Dietician: If you can afford it, you might want to visit a nutritionist or dietitian because they can really offer you needed knowledge, advice and help with losing weight.  These experts on food, eating and nutrition can put together an eating plan that is designed to be right for you and the foods you eat. They will use your food choices and modify them into a healthy diet that will let you lose weight.

Personal Trainer: Also, a few visits or consultation with a personal trainer can offer you help losing weight by ensuring you’re exercising correctly.

As you have read professional help losing weight in New Orleans is a viable option for everyone who is willing to seek it out. Don’t hesitate! Get the help you need…a good place to start finding the help you need is in the Health and Fitness Directory.

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Jonas Deffes, New Orleans Exercise Specialist

Provides the therapeutic benefits of health and exercise at companies and events throughout New Orleans along with his very popular New Orleans Boot Camp for women. I am very serious about building long-term relationships, achieving positive results and upholding my commitment to excellence.

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There’s nothing like a “hard days labor”…say volunteering doing some restoration to the Louisiana Nature Center to make you feel good and burn some calories.  Exactly how many calories can you burn planting trees, digging and shoveling dirt, and gardening?!?! Checkout the awesome calorie calculator on FitDay.com to find out – as an example, I used my stats and found out I would burn 247 calories an hour clearing land and hauling trees.

Doing physical labor through volunteering is an amazing way to make a difference in your life and in the lives of others!!

VOLUNTEERS NEEDED

The Coalition to Restore Coastal Louisiana and Entergy Corporation invite you to participate in a forested wetland restoration project at Audubon Louisiana Nature Center. Prior to Hurricane Katrina, Audubon Louisiana Nature Center was named one of the top five urban nature centers in the United States. The Nature Center suffered considerable damage from Hurricane Katrina which devastated its interpretive center, exhibits and an estimated 75 percent of the forest was destroyed.

This project is being completed through a partnership with Entergy Corporation, Restore America’s Estuaries, Audubon Nature Institute, RPM Ecosystems, Natural Resource Conservation Service and the Coalition to Restore Coastal Louisiana. Volunteers will plant approximately 500 pots of various species of wetland trees, including bald cypress, red maple and pecan.

When: Saturday, January 16 from 9:00 a.m. to 3:00 p.m.

Where: Audubon Louisiana Nature Center, 5600 Read Boulevard, New Orleans East (Behind Joe Brown Park)

All planting equipment (gloves, shovels, dibbles, etc.) will be provided. Lunch and drinks will be provided to all volunteers. You can volunteer for one or more days. Additional information will be provided to volunteers after registration.

You can register to participate online call the Coalition to Restore Coastal Louisiana at (888)-LACOAST for more information. Additional information will be provided to volunteers after registration.

Hopefully you’ve been doing some thinking about your New Year’s Resolution and now you’re ready for the simple three easy steps to take which will help you identify resolutions worth making and keeping.  With no further ado – here they are:

Ask Yourself Why:  Know exactly what your intentions are for making the resolution.  This can be done with a good internal dialogue or having a conversation with someone  that goes something like this:

“I’m thinking of making (blank) as my resolution this year”

“Really, and why is that?”

Have at least 5 strong reasons why you want to make your resolution.

Simplify, Simplify, Simplify:  Make very simple and basic resolutions.  Smaller and more attainable resolutions will keep you motivated throughout the year, as you achieve them.  The rewards of accomplishment and attainment will help build your confidence to undertake larger goals throughout the year.

Turn it into a Positive:  Make resolutions in a positive light.  Every resolution is about change or improvement therefore in most cases entail; fixing, losing, quitting, stopping or a call to action that includes our shortcoming (get fit, tame the bulge, get out of dept).  No wonder we don’t follow through.  Make your resolutions fun, light, exciting and in alignment with what you love to do or what you know you can do.

Make resolutions that are call to action which will result in the outcome you seek; ride my bike three times a week or walk ½ hour a day, save $50 a month, clean the house once a week…

So what does all this New Year Resolution talk have to do with living a healthy lifestyle in New Orleans?

Per yesterday’s post, we identified that three of the top ten resolutions are health related (exercise more, lose weight/eat healthy, quite smoking) so it’s very likely many people in New Orleans are planning on making those resolutions. Next, it’s important to point out that a New Year Resolution is about setting a goal and creating change – for most of us, those are two things that are musts to living a healthier lifestyle.

The following are 10 of the most common reasons why people fail at their New Year Resolution which is the same as why people fail at meeting their goals and creating change in their lives.

1. Made too big of a resolution: People don’t realize or think through the full implications of some of the resolutions they make.  Too big a resolution is one that has multiple considerations, factors and points to take into account.

2. Made the wrong resolution: Resolutions that are in conflict with your values, integrity and overall life vision won’t ever come to pass because they are not in alignment or in accord to WHO you are.

3. Lacked a plan for success: We don’t plan to fail, we fail to plan.  A New Year’s Resolution is about achieving a goal or adding new procedures into our lives.  Having a plan to implement the resolution establishes realistic expectations, steps and procedures and the HOW.

4. Made a resolution for someone else: Making a resolution to please someone else, to be part of a trend or to impress others is likely to turn bad since the trend might change, the person might not merit it or you might realize it’s actually not worth impressing others.

5. Lacked a genuine commitment: Making a commitment to our resolutions is about making a commitment to ourselves.  Skipping this step devalues taking ourselves seriously.  In general, we don’t accomplish or do things we don’t take seriously.

6. Lacked motivation: To follow through on our resolutions we must be motivated.  Many people are not clear on WHY they take certain resolutions.  Knowing the WHY provides us with motivation to follow-through.

7. Lacked passion towards the resolution: Passion comes in the form of incentives.  Passion fuels our desires.  A resolution that doesn’t have an exciting reward, prize, or positive outcome at the end isn’t interesting or worthwhile.

8. Lacked support: The perfectly made resolution still requires support.  Support is critical to get through the tough times faster and with ease.  Support makes everything better.

9. Insufficient resources: Having appropriate resources which include; knowledge, education, facts, equipment, gear and finances is important at the onset of setting a resolution.

10. Had little to no accountability:Accountability is different then support in that accountability creates a sense of responsibility and discipline.  For many people keeping their word or promise to others adds a necessary layer to following through.

The next most popular thing to do in our culture this time of year, aside from the top ten lists is to make New Year Resolutions.  In the next few days, I’m going to post some blog posts to give you, what hopefully will be, some new insight on how to make New Year Resolution and whether or not it’s even worth making them.

Lets start out with the 10 most common New Year Resolutions and why people won’t succeed.  Next we’ll get into greater details of why people fail at their resolutions and we’ll finish up with three steps to making successful resolutions.

Top 10 Most Common New Year Resolutions are:

1. Exercise more
2. Lose weight
3. Stop smoking
4. Stick to a budget
5. Save or earn more money
6. Find a better job
7. Become more organized
8. Stop procrastinating
9. Be more patient at work/with others
10. Eat healthier

Looking at the top 10 most common New Year Resolution it’s apparent that we, those of us who make resolutions, do so with a goal in mind.  There is something we wish to be, accomplish, change or obtain.  However, what most of us do is arbitrarily set our resolutions based on our shortfalls or a desired outcome and end result in mind.

For example, the resolution to lose weigh…if you have never learned to eat healthy; you don’t know how to read food labels, you don’t understand what your body needs and how your body uses food/calories – how do you plan to be successful with your resolution?

So to no surprise, a few weeks (for some it’s just a few days and a selected few it might be months) into the New Year, we renounce our resolutions and surrender ourselves to the way things are and have always been.  Here are 10 reasons why:

Top 10 Most Common Reasons Why People Will Not Succeed:

1. Made the WRONG resolution
2. Made a resolution for someone else
3. Lack of support
4. Lack of a genuine commitment
5. Lack of motivation
6. Lack of passion towards the resolution(s)
7. Insufficient resources
8. Inappropriate intentions
9. Little to no accountability
10. Lack of a plan for success

Hmmm…that means that every year we have a tradition that technically sets up for failure?  Or is it our lack of knowledge, understanding, planning and beliefs in regards to our resolutions that sets us up for failure, not the resolutions.

It wouldn’t be the end of the year and the start of the New Year without the ingenious Top Ten lists. It’s happening all around us…people and organizations are putting together and revealing their Top Ten lists as the close of 2009 is fast approaching.  We’re not only closing the book on a year but on an entire decade and welcoming the start of a new decade.

We’ve searched the web and compiled a list of the best 5 health and fitness top ten lists.  For each list we picked one item – to read more about each list just click on the headline.

Time Magazine Top Ten 2009 Medical Breakthroughs

#2 – AIDS Vaccine In a field that has seen more failure than success, experts received the news of an effective new AIDS vaccine with a fair share of skepticism. In September, a $105 million trial of a novel combination of two older vaccines was the first to show protection against HIV infection. The results of the trial, which involved more than 16,000 volunteers, suggested that the vaccine was 31% effective at preventing infection among those who were inoculated.

The top health stories of 2009, from the Harvard Health Letter

#1 – H1N1 flu: Most of the news about this year’s H1N1 “swine flu” pandemic has been reassuring. While the H1N1 virus spreads easily and makes people sick, so far it’s rarely life-threatening. A major reason for the calm has been the measured public health response. Plenty of information has been made available, and health officials gave us simple, concrete things to do to protect ourselves. A vaccine was developed and put into production, although shortages are a serious concern. We have months of flu season ahead of us and much could go wrong, but early indications show that this pandemic will stay manageable.

CNN Top 10 health innovations of 2009

#7 – Antimicrobial Paint: Your wall paint could protect you from dangerous bacteria, according to scientists at the University of South Dakota.  They have invented a germ-killing molecule that can be added to pain and cloth to give in antimicrobial properties.  The bleach-like substance called N-halamine CI-TMPM would be able to fight hospitals’ “superbugs,” said to kill an estimated 88,000 people each year in the U.S. alone. The antimicrobial substance would last over one year, but would need to be cleaned every one to two weeks. The lead researcher, Dr. Yuyu San, is now in talks with commercial paint brands for partnerships.

ACSM Survey Predicts 2010 Fitness Trends

# 10 – Group personal training: Perhaps the most surprising top-10 trend of the survey, group personal training involves small groups, in lieu of one-on-one instruction. The trend may reflect economic difficulties and makes financial sense for both the client and the trainer.

ACE Top Ten Fitness Trends for 2010

#4 – Exergaming: Exergames will continue to climb in popularity and be taken to the next level: fitness clubs. By integrating fitness-based video games into their programming, clubs will offer unique exercise sessions for game-lovers and those looking for variety within their workouts.  Studies conducted by ACE on exergaming-type systems, including Nintendo’s Wii Sports and Wii Fit and the PC-based Dancetown, offer insight into the true fitness benefits associated with these alternative fitness options.

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When we started looking for who was who in the New Orleans Fitness scene, it became apparent that Jonas Deffes has done a lot to help people, particularly women, lead healthier lifestyles in New Orleans.  He is a NESTA (National Exercise and Sports Trainer Association) Certified Adventure Boot Camp Instructor/Owner and a Certified Personal Trainer.  He runs New Orleans Boot Camp.  Read all about Jonas and Nola Boot Camp in my interview with him.  Also, we invited Jonas to blog for Be Fit NOLA and he made us happy by accepting – do stay tune to read his insights in the New Year.

Q. How did you get your start in the fitness/boot camp industry?

Jonas Deffes: In 2003, I opened my first pain clinic in New Orleans to help people with chronic and acute pain from sports and fitness injuries. I quickly found out that people had a further need to get in shape after they were pain free.  However, my pain clinics were destroyed by hurricane Katrina; thus, I began my personal training business   www.NolaTrainer.com .  I quickly became the “go to” trainer in New Orleans for getting in shape quick.  Within 3 months of starting my Personal Training business, I found myself with my schedule maxed out with over 40 personal training clients but I wanted to help more people with my training and nutritional methods.  So, in early 2007, I began my New Orleans Boot Camp for women www.NolaBootCamp.com , which allowed me to train and help more people. Since then, I have become the fitness Boot Camp Authority in New Orleans, which has helped thousands of women in New Orleans, Metairie, and Mandeville .

Q. What is Nola Boot Camp?

Jonas Deffes: New Orleans Boot Camp is a four week New Orleans personal training program for women that offers fitness instruction, nutritional counseling and motivational training – packed with fun and energizing activities designed to help you reach your fitness goals. Whether you want to lose weight to fit into that special dress, shed the extra pounds from a pregnancy or just get fit before that special occasion, this is the program for you!

Q. How long have you been running Nola Boot Camp?

Jonas Deffes: Officially started in 2007 with one location in Uptown New Orleans. Now we have active 4 locations and more on the way!

Q. Where and when do you hold boot camp sessions?

Jonas Deffes: All of out boot camps are held at 5:30am-6:30am Monday – Friday.
Our four locations are throughout the city.

-Audubon Park in New Orleans

-Saint Dominic’s School and Church in Lake view

-John Curtis Christian School in Metairie

-Trail Head in Mandeville.

Q. What makes the boot camp program different from having a workout at the gym?

Jonas Deffes: The main difference is that our boot camps are done outside.  We focus on utilizing green spaces, which allows for a completely different environmental aspect when working out.  There is nothing more energizing then seeing the sun rise every morning. It seriously is the Best way to start the day.
Also, we also have a free private online community for each member to join which offers support and guidance throughout the program.  Each boot camper also gets a shirt and nutritional guide to help then turbo charge their results and experience.

Q. Will I enjoy myself?

Jonas Deffes: You most definitely will enjoy yourself! We strive to make each and every workout different, challenging, fun, and motivating for all ages and fitness levels. Also, we are the ONLY Boot Camp that has official Certified Boot Camp instructors in New Orleans, which insures that you are getting quality and value within our program. I guarantee that you will leave each workout with a huge smile on your face and feeling like a million bucks!

Q. What is the best success story from someone who joined Nola Boot Camp?

Jonas Deffes: I have had so many success story’s, my website is literally covered with amazing video testimonials. However, one that particularly stands out is a woman named Jill who started boot camp with literally a zero fitness level.

I remember her at boot camp evaluation; she had told me that she had a goal to climb Mount Kilimanjaro! Seeing that she was about 25 pounds over weight, I knew she had a Huge challenge ahead of her. However, within three months on our program she had stayed the course and lost over 25 pounds and inches everywhere, then went off and climbed Kilimanjaro!

She isn’t stopping there either her next goal is climbing 4 days up to Machu Picchu, and the following year a 25 day hike in Nepal to Mt. Everest base camp.

Q. Can I gift Nola Boot Camp to someone for Christmas?

Jonas Deffes: Yes, we have gift certificates available…the gift of health and fitness has to be one of the best stocking stuffers someone can get.

Q. What would you tell someone who is hesitating to try this out?

Jonas Deffes: In today’s age, I feel that Social proof that a program can deliver results is the most important deciding factor of someone on the fence.  I have Dozens of video success stories from women of all shapes, sizes, fitness levels, and ages displayed on my website http://www.NolaBootcamp.com proving over and over again that we have a unique system that works for everyone.

As I’ve mentioned in my earlier post – I need to lose 20 lbs and I actually thought (for about a week) that I could start losing the weight right now…during the Holidays.  I’ve come to realize I was attempting to do the impossible while turning myself into the Grinch who stole Christmas.

To lose weight, you have to burn more calories than you intake…to burn more calories than you intake you have to be and stay on a pretty strict, structured and specific diet plan. Exactly how do you do that during the Holidays without skipping Holiday parties, engagements and any possible interaction with friends and family where massive amount of delicious food is available?!?

Now here’s the New Orleans twist to the Holiday Season…what comes shortly after the New Year? Yep, Mardi Gras!! “Good bye” candy canes, cookies, pies, turkey, stuffing and “Hello” King Cakes!! Does the Holiday Season ever end in New Orleans?? I think we all know the answer to that is “No” but we do have short breaks between them. So…what’s the solution? The solution is to focus on losing weight between the major Holidays and work hard to maintain your weight during the actual Holidays.

Top Six Methods to Maintaining your weight during the Christmas/New Year Holiday Season?

1. Only Splurge on Absolute Favorites (in moderation): You will splurge (you know you already have). The question is: was your splurge worth it? Will your future splurge be worth it? You wouldn’t splurge your hard earned money on sub-standard quality and half-desired purchases, so why would you splurge your precious allowance for calories on anything less than your absolute favorite food? Only splurge on your favorites and in moderation.

2. Continue to Exercise: This is much easier said than done if you’re staying home and not traveling. It gets tougher if you happen to be on the road but still doable because you can still go out for a walk or jog no matter where you are. Other things you can do…chores!! Volunteer to take out the trash, clear the table, do the dishes…that will surely burn more calories than sitting on the couch. The key is to be active.

If you are staying home – stick to your usual workout routine.  You might have to shorten it to meet all your obligations and deal with the holiday gym hours, but be sure to still get in the gym.

3. Don’t Be Caught Hungry: Before you head out to any events, parties or dinners; be sure to EAT! Eating something small, preferably something with complex carbohydrates (slow burning carb/calories that keep you feeling full) will help you from reaching for anything you can find once you get to the party because you’re starving.  You’ll be able to think twice about what you eat while you’re out.

4. Don’t Fall for Peer Pressure: “Come on, just eat one” – “You’ll hurt my feelings if you don’t try this” – “What is it going to hurt to eat this?” or don’t feel like you can indulge too because everyone else around you is indulging. Stick to your guns.  You know what you can and will splurge on and stick to that plan. Firmly decline the people who are trying to fatten you up.

5. Control your Alcohol Consumption: Alcohol is a big empty calorie trap.  When you do drink, reach for the light beers or red wine. I realize telling most folks in New Orleans to keep drinking to a minimum is almost pointless…but I’m going to keep saying it – Control your Alcohol Consumption.

6. Look for and Use Healthier Alternative/Substitutions: There are ways to make your favorite foods with healthier alternatives that won’t have the same harm to your waistline. The following sites have great options what substitutions you can make while cooking and baking during the holidays:

Baking Substitutions for Healthier Holiday Recipes source About. Com

5 Easy Recipe Substitution Tips for Your Favorite Holiday Recipes source HealthCastle.com

Calories are Coming to Town source Spark.com

This is a list I’m going to stick to because there is NO WAY I’m adding another 1-7 pounds to the 20 pounds I already need to lose.

Do you have any other pointers on what you do to maintain your weight during the Holidays?

Just for fun – You can check your knowledge by taking this Holiday Calorie Quiz

Our slogan for the Be Fit NOLA is “Your Guide to Living a Healthy Lifestyle in New Orleans” So what does living a healthy lifestyle mean?

Living a healthy lifestyle means living your life in a way that consists of:

• Eating a proper diet to include taking the right vitamins and minerals
• Getting the right amount of sleep
• No smoking
• No drugs
• No excessive alcohol consumption
• And minimizing the stress in your life

Living a healthy lifestyle for many of us means changing a lot of our harmful habits and creating new healthy habits that are going to prolong our lives, improve our health and minimize our risks of getting sick or injured.

Logically in our minds, the notion of living a healthy lifestyle is rather a simple one, but in real day to day life, the reality is that living a healthy lifestyle is difficult and challenging. Quitting bad habits like smoking or drinking is really hard; fitting exercise in our hectic lives and eating properly when bombarded by fast food, New Orleans’ favorites (Po Boys, fried food, gumbo, etc.) and unhealthy cheaper options takes a lot of effort.

Living a healthy lifestyle is all about making the right decisions. Living a healthy lifestyle is about living a life that promotes life vice a life that promotes death.  Living a healthy lifestyle is about knowing what’s best for you and your health.

The Be Fit NOLA team understands the challenges, the benefits, the ‘what it takes’ to living a healthy lifestyle so we hope to be your guide, your supporter, your motivator, and your inspiration. We are going to go out and dig around town to find the best, healthiest, easy options and solutions to you living a healthy lifestyle.

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