Being a part of the Meals Matter team, I’m well aware of the importance of healthy food choices and physical activity. I’ve used MyFitnesss Planner and have read numerous articles on the benefits of being active. Among colleagues and friends, I’ve enjoyed pilates, yoga and other exercise sessions organized as part of our Workplace Wellness program.

But no article or online tool could help me get over my fear of joining a gym. The thought of exercising among total strangers was terrifying. Being overweight, I was sure everyone would point and stare as my face got redder and redder with exertion.

When a close friend suggested an exercise class as a way to spend more time together, I was elated. Knowing I’d have someone to walk with into the class and succeed or fail without judgment was exactly the kind of support and encouragement I needed to increase my physical activity.

We settled on a local community center with a Latin-inspired dance-fitness class. I was so nervous walking into class that first day, even with my friend. But looking around the room, I saw women and men of almost every age and ability. By the time we finished the first song, I was paying more attention to the music and the moves than I was to what I—or anyone else—looked like. A smile spread across my face as perspiration dripped down my back. I was exercising among strangers and loving it.

On the drive home, my friend and I talked about struggling to follow the instructor and fumbling through more advanced steps. I told her what some of the songs meant in Spanish and how our instructor would tell us to go right when the song said to go left. We made plans to go again later in the week.

When I got home, I stirred up a glass of chocolate milk to help my body recover from new physical activity. I woke up the next morning feeling great, with almost no muscle soreness. I was glad I read that article, too.

It’s been about a month since taking my first class. My friend and I are now going to group exercise classes three days a week. I’ve even attended some classes and events on my own. Working hard on my body makes it easier to make healthier food choices, too. My coworkers and family have said my face looks thinner, my body feels stronger and I have more energy and confidence overall. 

So if you’re looking for a way to spend more time with a friend or know someone struggling with their weight, suggest taking a walk around the block or checking out an exercise class together. Maybe like me, all they are waiting for is that one friendly face.

This guest post is part of our New Year, New Approach feature to kick off 2011 with a renewed passion for healthy eating.

As our blog series has focused primarily on a positive and mindful approach to eating, this guest post from Fit Bottomed Girls reminds us all of the benefits of  a positive and mindful approach to physical activity. Balancing food choices with daily physical activity helps all foods fit in a healthy lifestyle.

How many of us have spent an entire workout trying to focus on anything but exercising? We watch television, flip through magazines, Tweet, email, even read books -- all while working out. And it makes sense. We're a country of multi-taskers, and it feels good to get two things done at once, such as watching the news and doing 30 minutes on the elliptical. Not to mention that doing something else can make the time go by faster, which therefore can make exercise more enjoyable. But (you knew a but was coming, right?) what if I told you that you could work out, focus on only the movement, de-stress and get a better workout at the same time?

It's true. The practice of being more mindful of your body when you're moving can actually decrease injury because you are more aware of the way that you're moving. It can also result in a better workout because you're more focused on what you're doing and more apt to push yourself -- instead of slowing down your pace on the exercise bike whenever you get to a sad scene in the audiobook you're listening to on your iPod.

Game to try being more mindful in your workouts? Here are three easy ways to try it today!

1. Focus on the muscles you're working. When you run, walk or even lift weights, don't just run through the motions. Instead really focus on the specific muscles you're using in that activity. Feel them tighten and lengthen. Even feel the blood pumping through your body and your lungs taking in more air. The body is a miraculous thing and by paying attention to what parts of your body is being used, your mind-body connection can actually help them work more efficiently, thereby giving you a better workout and making you stronger!

2. Breathe deeply. So often when we lift weights or stretch, we hold our breath. Breathing properly into exercises can help fuel your muscles with the oxygen and energy it needs to perform a movement and it can also help you to relax and go into a stretch farther. As a general rule, you want to breathe in during the hardest part of a movement and exhale during the easiest part. So, in a bicep curl, you inhale on when you curl the weight up, and exhale as you bring it down. When it comes to stretching, try to stretch a little farther with each exhalation.

3. Get quiet in nature. Whenever you can, skip the gym and head outside sans MP3 player. Go for a run or walk and do nothing but be present in the moment. Try not to focus on what's left on your to-do list for the day or worry about your kids' grades -- just be. Look at the beauty around you and quiet your thoughts. Doing this is actually a form of moving meditation that can be just as powerful if not more so than traditional seated meditation.

How mindful are you in your workouts?

By Jennipher Walters, Co-founder of Fit Bottomed Girls and Fit Bottomed Babies

Jenn is a certified personal trainer, a lifestyle and weight management consultant and a group exercise instructor. http://fitbottomedgirls.com/ & http://fitbottomedbabies.com/

Find related posts on Twitter by searching #NYNA.

Photo Credit: lululemon athletica, http://www.flickr.com/photos/lululemonathletica/5076462353/

The high expectation the holiday season holds for many people, such as finding the perfect gift, throwing the perfect party and staving off those extra holiday pounds, ushers in plenty of stress. And, as the stress accumulates it not only strips away the joy of the season, it can have lasting health impacts.

For a less hectic holiday and New Year season with your family and friends, follow these tips:

1. Be realistic. There is no such thing as a perfect holiday! Instead of scrutinizing all the little details, make a conscious decision to enjoy the extra time you spend with your family. For example, delegate decorating and holiday gift shopping to other family members so that you have time to focus on meal planning and preparation. If your to-do list is getting too long, let some of the tasks go!

2. Plan ahead. Organize your holiday shopping list  now so that you aren't rushing to the store at the last minute. Search for delicious holiday recipes on Meals Matter. 

3. Enjoy the season. Play festive music, go ice skating and decorate with your family. Engaging in activities you enjoy with people you care about is a great way to relieve stress!

4. Exercise! Don't ditch your usual workouts just because your busier than usual. Physical activity improves your mood, combats chronic diseases, helps you manage your weight, boosts your energy and promotes better sleep. If you don't exercise regularly, start now! It doesn't have to be complicated. Go for a walk after dinner or schedule a walk with a friend.

5.Prioritize. Ask yourself sensible questions, such as, What about the holidays is important to me and my family? Is it necessary (or realistic) to attend every single party and holiday event?

The holidays present an opportunity to break from your routine and the demands of your day-to-day schedule. Relish that. Make time to connect with your loved ones...savor special holiday recipes...and enjoy the "possibilities" that the new year affords!

Making healthier lifestyle choices doesn't mean sacrificing flavor or favorite foods. Lightening-up your food choices, paying attention to portion size and being physically active can help you enjoy your favorite foods sensibly. This week’s recipes either feature lower-calorie versions of popular dishes or incorporate portion-control in their preparation.

Enjoy maximum taste with this week’s featured family meal. Each of the Mini Chile Relleno Casseroles bakes in its own single-serving dish to help you control portion sizes. Serve them with Warm Corn and Tomato Salad and Fruit Juice Coolers for a satisfying meal. After dinner, take a walk around the block together as a family for maximum healthy-lifestyle benefit.

Other great low-calorie, full-flavor recipes to try this week include Orzo with Spinach and Feta, Italian Fennel Stir Fry, Super-Fast Smoothies and Delicious Squash Soup.

Be sure to add these and other recipes to your family meal plan and shopping list.

FEATURED FAMILY MEAL LINKS
Mini Chile Relleno Casseroles
http://www.MealsMatter.org/recipes-meals/recipe/62133
Warm Corn and Tomato Salad
http://www.MealsMatter.org/recipes-meals/recipe/8762
Fruit Juice Cooler
http://www.MealsMatter.org/recipes-meals/recipe/7405

Other Featured Recipes
Italian Fennel Stir Fry
http://www.MealsMatter.org/recipes-meals/recipe/26637
Super-Fast Smoothie
http://www.MealsMatter.org/recipes-meals/recipe/8122
Delicious Squash Soup
http://www.MealsMatter.org/recipes-meals/recipe/9394
Orzo with Spinach and Feta
http://www.MealsMatter.org/recipes-meals/recipe/35926

Photo Caption: Mini Chile Relleno Casseroles, EatingWell. Photo by Ken Burris.

In our neighborhood, autumn is the very busiest season for youth sports. In the late afternoon, the local park is a beehive of activity - soccer, fall baseball, Pop Warner football, cheer leading, etc. And part of mother’s role beyond getting your child to the practices and watching the games is planning for your turn to bring the “after-game snacks.”

True disclosure, I am a veteran at youth sports, since my older son is leaving for college this month. We have been continuously involved with youth sports since he was in kindergarten. These are two true stories about after-game snacks:

•  Our first year of tee ball, the first mom to bring the snack brought a paper bag full of goodies for each boy. The bags included an extra large Capri Sun, a six pack of Oreos, a bag of chips and a Rice Krispy Treat. The kids were delighted with this snack and the rest of us felt we had to continue to meet the bar she set.
• A few years later my husband was coaching. Whoever was scheduled to bring snack one day had apparently forgotten and the kids were disappointed. It must have been near Halloween since my husband had a roll of Smarties (very small roll of candies) in his pocket. He announced to the boys, “No worries, I have the snack”. He opened up his roll of Smarties and gave every child one very small candy and guess what, the boys were delighted!

 So here are my pearls of wisdom gained after 13 years of team snacks:

•  The younger the child, the smaller the snack should be.
• Speak up about team snacks early in the season – attempt to get agreement from parents about the type and size of snacks.
• Encourage nutrient-rich choices, banana, slice of watermelon, a chug of chocolate milk, string cheese, Clementines; although avoid going too healthy as it will make you an unpopular mom (no carrot sticks or bran muffins…)
• Young children do not need a large sports drink (they sell smaller sizes). Refillable water bottles brought from home are best.
• If the game spans meal time, consider having a team potluck meal after the game.

 Remember, children typically do not need these snacks to replace calories burned during the game. The amount of exercise during the game can be fairly nominal. That said, a treat after the game is fun and for some kids the highlight.

Enjoy your time in youth sports. Trust me, it goes by very quickly.

Maureen Bligh, MA, RD

Project Manager

Are you excited about your summer vacation, yet weary of the potential pounds you may gain in the process? Whether you are planning to enjoy an extended weekend or a longer getaway, following these simple tips will let you get the most out of your vacation while still keeping your weight and overall health in check.

Tip #1: Enjoy your food, just watch the portion sizes.

Eating out is a desirable part of being on vacation, and often times it is the only option. Often, the major downside to restaurant meals is the over-sized portions. Here are some easy ways to ensure your portion size is right on target:

•  Ask for a ‘to-go’ box and put half of your meal aside for later.
• Share your entree.Ask for the “lunch-size” portion.
• Order a small appetizer with a side soup or salad.
• Focus on three meals a day and limit snacking in between.
• Don’t be fooled by the advertised value of larger portions; quantity doesn’t always equal quality.

 Tip #2: Chose accommodations wisely.

Where you stay plays a huge role in how easily you can make positive physical activity and food choices. Ask these questions before you make your reservation:

•  Does the facility have an on-site activity center, pool or safe access to a walking path?
• Does the facility offer a balanced breakfast each morning? Eating a healthy breakfast helps you resist overeating later in the day.
• Is it in close proximity to restaurants which offer a variety of healthy choices?

 Tip #3: Relax … but make time to move!

Whether you are planning a trip to the ocean or a historical destination, planning physical activities that get you moving is easy and good for your health. So go ahead and enjoy reading that book by the pool, but maybe jump in and swim a few laps every so often! See the numerous sights your destination has to offer, but try to reach some of them by foot or bike.

Check out The Healthy Vacation Guide for more tips on how to maintain your health while on vacation.

As the Nutrition and Fitness Challenge is well underway, we hope that participants have found ways to improve their health by eating better and exercising more. Recently we have been giving tips and advice on how to create nutritious, quick and easy meals.  Utilizing these steps and tips is only the beginning to a lasting lifestyle change for the better.

Many people will turn to a gym or fitness club, thinking that they will be inspired to go if they are paying a membership fee and/or monthly dues.  What people soon find out is that after a few weeks, motivation dwindles and they wind up not going very often or they stop going altogether. 

If you are looking for ways to get a workout into your day, but don’t have the budget to join a gym, or the interest in working out at a gym, here are a few things you can do to create a fitness routine:

• Each day, take a brisk walk before dinner. Time yourself and try to do the same distance each week, but in less time. If you are on a shopping trip to the mall, do 2 or 3 full laps around the mall before you leave. At work, if you usually take the elevator, take the stairs. If they are short flights, walk up and down a few times throughout the day. Exercise during the day can also release positive endorphins which can help your mood and reduce stress.
• If you are already involved in a fitness routine, add some weight training to your current routine. Purchase dumbbells to take with you on your daily walk. This will make the walk slightly more difficult and make your heart work a little bit harder. If you don’t wish to purchase dumbbells, you can always clean out some milk jugs and add water or sand to achieve the desired weight. Purchase resistance bands and use them while doing sedentary tasks such as watching TV with your family.
• Rent fitness DVD’s or videos. The video stores carry a wide variety of videos and rotating through many different types of videos may keep it fresh and compelling for you. Also with online movie rental subscriptions you can have DVD’s delivered right to your home. Some services will even allow you to stream movies through your computer. With this service, if you find one you like, you can stream it over and over again.

Fitness doesn’t have to cost you an arm and a leg.  You don’t need an expensive gym membership to stay active throughout the week.  A little creativity and resourcefulness is all you need to get started on your journey to a healthier, more active lifestyle.  Take the above tips and see what else you can come up with.  If you have other tips for fitness on a budget, please share them on the MealsMatter Facebook Page!

Many of us form habits that stick with us for years. Do you regularly find yourself eating the same types of food or snacking late at night? These kinds of behaviors can quickly turn into daily routines that affect our overall health and well-being. While it is true that the activities we engage in and the foods that we eat are often influenced by work and family schedules, they shouldn’t prevent you from making small changes that can lead to a healthier and happier lifestyle.

Beginning with each New Year, many people turn to fad-diets for a quick fix, such as the low-carb or the grapefruit diet. To change a habit, there are not any quick fixes or short cuts. Individuals who attempt these types of drastic changes usually have a difficult time staying on track for an extended period of time or find themselves worn out from the strict guidelines that they have to follow. As a result, many who participate in these types of plans fail to maintain the long term weight loss or fitness goal that they had hoped to achieve.

Each year Meals Matter holds a Nutrition & Fitness Challenge in January. This year, starting on January 12, we will be holding this online event to help jump-start your motivation to achieve your health and wellness goals. As part of the Nutrition & Fitness Challenge, registered dietitians have come together to create 4 weeks full of activities and tasks designed to help you make the small steps toward achieving your overall goals.

When small steps are taken, they can lead to successful behavioral changes over time. This is when lasting results are seen and your goals are achieved. Registration for the Nutrition and Fitness Challenge 2010 has ended. We hope to see you for next year's Challenge 2011!

Though most of us are exhausted after a busy week with work and activities, it’s still important to take time to plan a Saturday or Sunday filled with fun, activity and healthy food for children, families and friends.

During fall, there are so many ways to have fun! If you have kids with ideas, by all means, let them lead. If you need some ideas, here are a few that are sure to create some fun memories for everyone!

Spend the day at the park! Kids are full of energy so bring your Frisbees, soccer balls, kites, buckets, shovels, a blanket, and a picnic basket and enjoy the carefree environment of your favorite community park.

Go for a hike! There are plenty of great places to get a good hike in! Pack a backpack full of healthy snacks, some water and get going!

Take a bike ride to your favorite lunch stop or frozen yogurt shop! Bike rides are a great, low-cost way to bond with your kids. Slap on those helmets and ride like the wind!

The holiday season is right around the corner so this is a great time of year to lay the groundwork for healthy habits for the whole family.