Red Jen Ford's Health Blog

10 Great, Green Tips for Earth Day – Save Money while Saving the Planet!

redjenford — Wed, 21 Apr 2010 16:17:47 +0000

Did you know that the choices you make when deciding what to eat not only impact your own health, but also the health of the planet? We just watched Food, Inc. the other night and were strongly reminded about the importance of knowing where your food comes from and that the choices we make, the votes we make with our forks, greatly impact our environment. Did you know that while greening the planet and improving your health, you can also green your wallet? Yes, you can save money while reducing your carbon footprint and your waist size!

1. Buy produce locally (and therefore seasonally). It’s fresh, better- tasting, more nutritious, abundant, and thus, less expensive. Plus, smaller scale farms that serve farmers markets or farm stands are typically grown with sustainable and/or organic methods. I have tested this theory and you’ll pay about half as much for produce as what you would at Whole Foods. For sources, checkout:

a. Local farmers markets at Local Harvest.org

b. Smith Farms – farm stands in Orange County open daily from 8 AM to dusk.

2. Eat less meat – Pound for pound, it costs more than vegetarian protein sources and high rates of its consumption have been tied to increased cancer rates

3. Cook at home – While it’s hard to beat a $.99 burger in terms of cost savings, you can easily put together a healthier option using whole grains, beans or lentils with some greens for little more time and money. The calorie savings and health benefits will greatly outweigh that extra dollar spent! Plus, you can enjoy leftovers for lunch instead of dropping $10 for a somewhat healthful option or spending $3 on the local fast-food joint’s dollar menu…

4. Try canned fish like salmon and sardines to get your omega 3s, and choose wild sustainable sources. I love canned wild salmon and use it on salads, in pastas and even to stuff artichokes! While I strive to eat fish 2-3 times per week, I typically splurge on fresh fish only once per week (and I savor every bite!)

5. Filter your own water and drink from reusable containers. You’ll save at least a buck a bottle and avoid the risk of BPA leaching from the plastic bottles. (I use a simple & affordable Brita pitcher.)

6. Brew your own coffee and tea at home. That morning latte that runs you $3-4 may also include about 300 empty calories! Making your own costs less, usually contains less caffeine and calories, plus you can ensure that it’s organic and/or fair trade. You’ll also save the earth all those paper & plastic cups.

7. Avoid sodas & soft drinks laden with refined sugar and high-fructose corn syrup. At about a buck a pop and 200+ calories per container, they’re a waste of calories and money! (Skip the diet ones, too, as several studies suggest that they may actually cause you to eat more.)

8. Buy in bulk. Things like cereal, coffee, rice, lentils, nuts, etc. are much cheaper when bought from bulk bins. You’ll save on packaging and marketing costs.

9. Bring your own bags. Some stores reimburse you $.10 per bag! Decrease landfill while you increase your pocket change…

10. Think long term – Invest a little more money now on quality, clean food and save on your healthcare costs in the long run.

Happy Earth Day! Cheers to your health and that of the planet!

Cultivate Your Joy this Holiday Season

redjenford — Wed, 23 Dec 2009 16:47:10 +0000

As we get busy preparing for the holidays buying presents, wrapping gifts, cooking and preparing meals, and attending festive parties, we tend to stop taking care of ourselves and putting our exercise first. However, we must remember that the whole point of this season is to spread joy, love and gratitude. I read an article by Deepak Chopra the other day that reminded me that joy is always inside us; it is our innate essence. But when we get overloaded with stressful checklists, indulgent food and beverages, and trying relationships, these toxins tend to block that sense of joy. So, this holiday season, make sure to take care of yourself first – take the time for your daily yoga practice, morning run, or favorite class at the gym. Clear your mind, cleanse your body through vigorous breathing and sweating, and cultivate your joy, for this is the greatest gift you can share with those you love. Be the magic and love this holiday season, and spread your joy!

What you think, you become.

redjenford — Wed, 16 Dec 2009 04:40:03 +0000

The power of intention is just that – powerful! Ever notice how in triangle pose or full locust pose, when you look to the ceiling, you actually reach higher for it (whether with your arm or your chest)? Where you focus your energy, you apply your efforts and achieve your goals. Similar to your drishti in yoga, your intentions change your life, just as your gaze changes your yoga pose. Buddha summarized this vary succinctly – “What you think, you become.” So even during this holiday season as we hustle and bustle to complete the tasks on our list, take some time to set your intention for each day and even for next year. What do you intend for 2010? Start finding your focus now…. “I am calm and blissful as a find a parking spot at the shopping mall!” “I am strong and flexible, powerful and beautiful in every yoga pose!” Applying this mindfulness to everyday activities can really change your life. (In fact, psychologists might relate this to cognitive behavioral therapy – it really works!) Change your mind and change your life!

Accountability Matters!

redjenford — Thu, 10 Dec 2009 13:39:43 +0000

As a health coach, I know full well that accountability makes all the difference in reaching one’s goals. But, even I need a reminder sometimes! Just this past week, I took a spinning class at a new gym where each of the bikes had its own RPM monitor displaying your actual pedal speed and distance traveled. Normally, we students just try to match our cadence to the instructor’s and base our exertion on our perception of effort. However, when comparing my perceived effort to that which the monitor read, I realized that I was not working as hard as I should be, and thus, I pushed harder than usual. It was a great reminder to me that accountability matters! Whether it means meeting a friend for a yoga class, signing up for a boot-camp workout, or tracking your mileage with a pedometer or GPS watch, a sense of accountability ensures that you actually show up and get in your exercise as planned. So, find a workout partner or a yoga buddy, make friends in your favorite classes so folks will miss you when you aren’t there, or get the tools you need to start tracking your progress. Find accountability today to stay fit through the holiday season!

Your weekly health tip brought to you by Red Jen Ford, certified yoga instructor and holistic health coach. Looking for accountability? Contact me at www.redjenford.com

5 Tips to Avoid Holiday Weight Gain – Prioritize Protein & Produce, Then Pick Your Pleasures

redjenford — Tue, 24 Nov 2009 17:11:41 +0000

What to do to avoid gaining weight or feeling weighed down at huge holiday suppers? First of all, make sure to get in some exercise that morning – even a brisk 20-minute walk or at-home yoga routine can boost your metabolism and endorphin levels so you won’t want to overeat. Second, make sure to eat a healthful breakfast and/or lunch before the big meal so as to avoid showing up starving. Third, when filling your plate, prioritize protein and produce, then pick your pleasures! Start with protein and the cleanest produce you can find – load half your plate with salad and steamed or roasted veggies, then choose your absolute favorite indulgences and skip those that don’t really tickle your taste buds. For example, I love stuffing but can easily go without sweet potato or green bean casserole. Fourth, for dessert, opt for what’s been homemade with love and quality ingredients, noting that store-bought ones are always available and rarely taste as good. Fifth, want to indulge in wine or cocktails? Then avoid the boring dinner rolls and save the empty calories for your beverage of choice. Lastly, after dinner, avoid sitting on the coach. Enlist your friends or family for a neighborhood stroll or a game of touch football. Most of all, remember that Thanksgiving is really all about being grateful for our friends, family and farmers. So focus on the connections you are making and the quality time you get to share while preparing and enjoying your meal together! Happy Thanksgiving!!!

Walk a Mile a Day (or more!)

redjenford — Wed, 18 Nov 2009 18:04:11 +0000

Ever wonder how much exercise it takes to burn off that plain morning deli bagel? Or, how much you’ll have to work to make up for that candy bar you grabbed from the vending machine at work? About three miles! Yes, that’s right, there’s about 300 calories in your average candy bar or bagel (and that’s without the cream cheese!). Here’s a handy tool that I use to do the weight-loss math – the average person burns about 100 calories for each mile they walk, run or jog. So keep that in mind when you reach for a snack of empty calories, and get out there and move instead. What, no time for a long walk? Take two 5-10 minute breaks from your work day and take a few laps around your office building or work place. Instead of grabbing another mid-morning cup of coffee or afternoon sweet treat, get up and get moving! Plus, getting outside in the fresh air and sunshine will help you break the stress response in your body, lighten your mood, and re-energize you. And, you’ll sneak in the bright sunlight we’ve been missing since the time changed! Walk a mile a day to maintain health or aim for at least two miles per day if weight loss is your goal.

Clear the Clutter and Free Your Mind!

redjenford — Tue, 10 Nov 2009 15:47:49 +0000

Ever wonder why cleaning the kitchen makes you feel calm? Or, why finally donating your used clothes makes you feel so good? Clearing clutter from your surroundings actually does help you clear the noise of the to-do lists running around your mind! Take two hours today or tomorrow to complete unfinished projects, as simple as they might be:

Recycle or share the old magazines and newspapers you’ve been meaning to read.
Pay that parking ticket or mail off that donation to the charity you’ve been meaning to support.
Clean out your refrigerator and dump those spoiled leftovers.
Organize your closet and donate those things that you haven’t worn in over a year.

Free your mind for creative thoughts, new ideas and meditation or a clear-headed run or yoga practice. Trust me, I took the time to clean my office this weekend and am already finding new inspiration! Spring is not the only time for cleaning… Excessive stress in your mind affects both your physical and mental health, so take the time this week to get uncluttered and free your mind!

Put On Your Own Oxygen Mask First!

redjenford — Wed, 04 Nov 2009 17:02:34 +0000

Avoid winter depression or seasonal affective disorder (SAD) that typically sets in when daylight savings time ends. Sadly, this period also coincides with the over indulgence of the holidays and for some of us can be a double-whammy in terms of low energy levels, insufficient exercise due to the cycle of lethargy and weight-gain. So, get in the rhythm now to avoid SAD later. Take care of yourself first, or as the flight attendants say, put on your own oxygen mask first! Now is the time to get into the rhythm of taking care of yourself and making your exercise and nutrition a priority. Here are some tips to help you avoid SAD through the winter season:

Keep moving – exercise helps fight the depression-like symptoms of SAD, especially when performed in a very bright room or outside in the middle and sunniest part of the day.
Increase your consumption of Omega 3 fatty acids.
Eat more protein in the AM to boost tyrosine and your energy levels.
Save some complex carbs for the evening to help boost the generation of serotonin to help you sleep soundly
Awake at sunrise -to enjoy the maximum length of natural light and enjoy what Ayurveda describes as a state of alert calm throughout the day.

Hope this helps you find balance through the winter!

Fall Back and Rise Early!

redjenford — Tue, 27 Oct 2009 15:58:28 +0000

This weekend ends Daylight Savings time which means that we set our clocks back one hour on Sunday, November 1 at 2 a.m. Thus, starting next week, most of us will get out of work after dark. But wait, you don’t have to miss out on the healing benefits of the sun! Now’s the time to try to get up a little bit earlier so that you can get out and play before the start of your work day! I know, I know… I’m not a morning person either. But when faced with the option of missing a whole day’s worth of sunshine, my daily dose of Vitamin D and the smile the rays put on my face, you bet I’ll be up and at ‘em. So, start planning now. Get up 15 minutes earlier each day this week so that when we move the clocks back on Halloween night, you’ll be ready for it!

Run Harder, Get Smarter!

redjenford — Tue, 20 Oct 2009 15:17:57 +0000

A recent article in the NY Times Magazine showcased a study done in Taiwan that proves that challenging cardiovascular exercise actually improves brain function! The study finds that when you push harder than your normal comfort zone, the growth factors created to build your muscles also travel to the brain and help improve cognitive function and memory. This explains why when working on my engineering degree, I was only successful understanding my physics chapters while pushing hard on a lifecycle! In fact, I wouldn’t get off the bike until I completely understood each and every law, diagram and paragraph. So, get out there and push yourself – it’s good for the mind and the body! Ride your bike up a few hills, swim some speed training laps in the pool, and/or run up and down each set of stairs or hills you find along your normal running route. Add some speed and hill climbing to your workouts and watch your brain and your body improve! Run Harder, Get Smarter!