Obviously health care is a hot topic these days because it seems that our health care lies in the hands of the government instead of in our own. The truth is, much of life isn't in our control.  We can dwell and stress about that fact - which ironically affects our health in a detrimental way - OR we can recognize what we DO have control over and that's OUR part in personally choosing well-being.

Having worked with 1000's of people over the last 17 years, I know the BEST health insurance of all is taking sole responsibility for YOUR health and lifestyle choices; it is about preventative action and attitude.  This is in no one else's hands but our own!  Most diseases are TOTALLY preventable and treatable IF one is pro-active in the choices one makes concerning exercise, diet, sleep and managing one's stress.  In essence, it comes down to self-efficacy in recognizing that WE are responsible for our health, ourselves, and the creation of our lives.

Therefore, the best and least expensive health care plan lie in the choices we make in every moment of our lives.  That has nothing to do with nor can it be blamed on the government.  It's your health and your life… take them into YOUR hands!  

Lisa Brisse & the State of the Heart Staff
For more thoughts, please read lisa's blog at:  www.stateoftheheartfitness.com/blog

Note:  Speaking of taking your health into your own hands, check out this great recent article from the Wall Street Journal called, "The Hidden Benefits of Exercise".

Most everyone knows what they need to do to live a happier, healthier life.  In fact, we often make those changes for awhile - feeling better about ourselves in the process - but then something happens and we fall back into our old ways and patterns once again, as the cycle continues.  What is the key to really making true and lasting changes in our lives?  That is the million dollar question, but we, at State of the Heart Fitness, believe there are a few key concepts:

Our Health is Wealth - we have to recognize that the most important possession and investment we have is our health, because without it, we have nothing.  We may recognize this intellectually, but it has to be felt on an emotional level.  How does having good health relate to what you value most about your life? 

Life is Movement - just as life is constantly moving, we are meant to move too.  When we resist the very nature of life - movement and change - we also resist our own nature.  When we stop moving, we, in essence, die.  Movement = Life! 

The Body's Natural State of Being is Optimal Health & Balance - The body's innate intelligence knows exactly what is necessary to maintain optimal health.  It's always communicating to us about what it needs to stay balanced - more sleep, more exercise, better nutrition, etc.  So why do we get illnesses & disease?  Because we often override the body's messages by getting distracted in the busy-ness of life.

The Mind-Body Connection - Every thought, feeling, belief and attitude affects our physiology on a cellular level!  Be aware of the messages you are sending to your body. Are they positive & encouraging or negative & discouraging?

Mindfulness - Be conscious & aware of the moment to moment choices you make that either enhance your health & well-being OR hinder it!  Be mindful of the choices you make!

It's a "One Day at a Time" program - The only moment you have to change is NOW.  Don't get ahead of yourself.  Lasting change happens one step, one moment, and one choice at a time.

Support -  We cannot do this alone.  Support is a must.  Sometimes making healthier lifestyle choices in our lives requires us to find new friends that support us in a new way?  Who or what is your support system?  Get the support you need!  It takes a village!

To view a recent Saturday morning at State of the Heart Fitness, check this out:  http://www.youtube.com/watch?v=N9sv-A4O4Jw

Like any endeavor that we may aspire to in life, it all starts with having a vision for yourself. Whether it be starting and building your own business or living a healthy, balanced lifestyle, in order to make your goals a reality, the first step is to be clear about your vision. The following is Part 1 of a tool we use when we coach our clients (Part 2 & 3 will be in following newsletters). Remember if your goal or aspiration is really what you desire, then taking some quality time to think about and answer these questions is a good place to start. You are worth it!

Describe your Vision: A vision is a compelling statement of who you want to be and what health-promoting, life-giving behaviors you want to do consistently.

First Picture: What does your vision look like? What would you look, feel, and act like at your ideal? What kind of person do you want to be when it comes to your health, fitness, or wellness? (Clarify until it's reasonably succinct.)

Values & Motivators: What element(s) do you value most about this vision? Why is it really important to you to reach this vision? What good will come from your doing so? (Give examples of powerful values and motivators.)

Gap: How large is the gap between where you are today and your vision? Clarify Point A (starting point) and B (your dream) for vision.

Stay tuned next month for part 2 of the Vision Tool. Also, to learn more about State of the Heart Fitness' "Life Wellness Coaching" program and how we can help you create and live your wellness vision, please click HERE.

To snack or not to snack…  Unfortunately it seems that snacking has gotten a bad rap.  But in truth, it isn't so much that snacking is "bad" – in fact it can be essential for losing weight and maintaining healthy, balanced eating habits – but it's the TYPE of snacks that can often be the cause of problems.

Eating when you feel hungry is appropriate at any time of day. Considering the schedules of most people, many of us are bound to be hungry in the mid-afternoon.  Why?  If you eat lunch somewhere between 11:30 and 1 pm, it makes sense that your body will burn through the food and you'll be hungry again in three to four hours (that's assuming you don't overeat at lunch).  That puts you right at mid-afternoon, the 3-4 pm time frame.  If dinner is another one to three hours away, you will need to eat something so that you are not starving come dinnertime.  (When you get too hungry – ravenous - our physiological response is to over-compensate which often means…  overeat.)

Most of us were never taught this, so we don't prepare.  Instead of having appropriate snacks on hand, we grab whatever is available which often tends to be high sugar, high fat foods.  If your snack does not include a balance of carbohydrate, fat, and protein, it can wreak havoc on your blood sugar, sending you to the vending machine for another round of a quick fix.

Instead of relying on whatever is available in the moment, prepare.  If you know you will be in your car or at work, keep portable foods with you.  Buy a small lunch size cooler that can keep a few things cold if needed.  You can find snacks in vending machines, but will need to supplement them with a protein source to round it out.  Try these ideas for a satiating afternoon boost:

• Whole grain crackers with string cheese
• Fresh fruit and a hard-boiled egg
• Veggies dipped in peanut butter
• Almond and raisin mix

Healthy Snacking, the Pancreas & Losing Weight
How does unhealthy snacking or a lack of snacking
contribute to weight gain? 

As mentioned above, so often we not only skip meals, but we also skip snacks.  When we go longer than 3-4 hours without eating, our blood sugar drops to the point where our brain doesn't get enough fuel.  Hence, we get moody, irritable, lose focus, and grab the "quick sugar foods" to give us an immediate "boost."  When we eat simple sugar foods (candy, sodas, cookies, etc), it causes an immediate spike in our blood sugar causing the pancreas to go on emergency overload, secreting a large amount of insulin to pull the blood sugar out of the blood stream.  This then results in HYPO-glycemia (low blood sugar) causing the fatigue that soon follows and therefore keeps the vicious cycle going.  This over-compensating response of the pancreas also causes the sugar to be more readily converted to fat, contributing to weight gain, not to mention diabetes in the long run!  Stay balanced, snack healthy, keep well!

• To reduce your current weight by one pound a week, you need to reduce your daily intake of calories by 500 per day (3,500 calories per week). An effective way to do this is to combine a reduction of calories consumed (eating) with an increase in physical activity (exercise).

• Research has shown that when people exercise by walking, they walk 30% longer if they walk to music. You can download walking music to your iPod by going to: www.mywalkingmusic.com

• Most fruits and vegetables are 80% water, so they can contribute 3 to 4 cups towards your daily fluid intake goals.