cookies – Jenna Jamieson, Author

What is SUCCESS?

By Jenna Jamieson | August 12, 2017 | Comments 0 Comment

I had to laugh at myself when I typed success because I started teaching in the middle of the year (January) so I shuffled to get my classroom, lessons, and several activities ready over the two week Christmas break. It was a lot of work to clean out someone’s classroom (who had left a lot behind) and find a way to decorate and organize it so I was ready to teach. I wanted it to be a very inviting and comfortable atmosphere for my students. As I completed my bulletin board one evening over break, I got the entire thing laminated, cut out, and put up when I realized I had forgotten a ‘c’ in success. I couldn’t believe my eyes. I was overwhelmed with annoyance at how I had misspelled ‘success’ after being in a hurry.

Fast forward a few months and I was talking to my husband who had the question, “What is success?” asked during an interview. I thought about it for a few moments before saying, “Making other people see the value of making the world a kinder and happier place for all.” A bit vague, yes, and probably not what most think of when they define success, but it could mean volunteering during the busy times before schools and universities begin or giving directions and a friendly smile to someone new on campus or at school. After all, there are a lot of new people in unfamiliar places that may need help, have questions, ask you for directions, and feel nervous and stressed about the new chapter they are beginning.

With the beginning of many new chapters for those around us, it is a great thing to consider success in this way of light. We have lots of first-time college students, middle school/junior high students headed to high schools, young children starting school, and lots of people who are embarking on new adventures and journeys whether it be new jobs, traveling to new places, or struggling with a new diagnosis or unforeseen challenge (for some of us, it may be the unknown of a little thing called the Solar Eclipse 😉 ). If when we see new faces at school, at work, in passing, or in our community, people took the opportunity to be welcoming and helpful it would help my ‘definition of success’ expand as more people would be helping each other. Give directions to a stranger, smile and say hi to put a person at ease, provide exceptional service, let someone know you are happy to help if they need it, etc. This time of year is often very stressful for many of us and we can become extremely focused on our own hectic and chaotic schedules that we may forget to help those around us. I challenge you to help others this month as they embark on new adventures (and new challenges) so that together we create a kinder and happier world for all.

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Will that be a Mini, Skinny, or Fun Size?

By Jenna Jamieson | October 8, 2015 | Comments 0 Comment

Mini, skinny, and fun size portions are the new fad. It’s the newest, coolest, and hippest thing on the block these days. These are the foods and drinks that make you think and feel like you are saving calories, but in reality you most likely are not. The problem with these so-called “healthy” products is that they often lead to overconsumption. Instead of having one skinny martini or skinny bellini when eating out at a restaurant you give yourself permission to drink two since it is the skinny version. Drinking two “skinny” drinks while smaller usually results in more calories than if you consumed one normal size of a regular drink. Other fun size portions are seen at Starbucks when they introduced their mini frappe this summer, mini McFlurries from McDonald’s, and mini Frosties from Wendy’s.

I am guilty of eating these on rare occasions so don’t feel bad if you do, too! I was eating some candy minis last night after dinner because this is the time of year for “minis” and “fun size” candy. Halloween brings out these “trick or treat” portion sizes, but they can pose a problem for those of us that love these little portions and grab for the candy bowl throughout the entire month of October and November. These “mini” and “fun size” candy packets and bars seem to be an excuse for many of us to eat more. They are small and easy to pop in your mouth and they taste so delicious that you keep going back for more, all while reminding yourself that these are small portion sizes so you can justify eating more. Am I sounding familiar to any of you?

Treats and other Halloween goodies also tend to be consumed more frequently during the month of October from brownies to graveyard cakes, cookies, cupcakes, and more. All deliciously yummy treats that aren’t always the best choice. Many people use “alternatives” in these desserts to make them “more healthy” such as applesauce, black beans, quinoa, etc. This actually leads to overconsumption because people have the mindset that they are eating “healthy” desserts and therefore eat more of them. In reality, people that consume these “healthier” desserts, fun size or mini candy bars, and skinny drinks actually end up consuming more calories than people who eat desserts that have not been altered to be more “healthy”. For drinks such as frappes, McFlurries, and Frosties you may not consume more than one, but buy them more often throughout the week causing increased calories or you may use that smaller portion size to rationalize eating more later in the day.

Even as a health, nutrition, and exercise fanatic I can be guilty of this at times! I once made brownies using applesauce to cut down on the oil and they didn’t cut it. They seemed mediocre and boring so now I have been making normal brownies since. They taste better and it is easier to watch my portion size than to justify eating extra brownies because they seem more healthy.

The point is that if you are trying to eat healthy by making “healthy” brownies or desserts, consuming mini, skinny, and fun size portions you probably aren’t doing yourself any favors. It is actually better to watch what you eat and consume normal sizes rather than eating these smaller portions that tend to cause overconsumption. That overconsumption leads to more calories and more fat than you might realize so next time you want brownies or something sweet, stick to the real thing instead. Everything in moderation is a better motto than skinny, mini, and fun size!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Yummy, yummy to my dessert tummy!

By Jenna Jamieson | September 2, 2014 | Comments 0 Comment

We all have a sweet tooth of some kind for some type of dessert. You may not be a cake eater, but you might like pies, cookies, cupcakes, ice cream, brownies, candy, or some other type of sweet indulgence. I often hear people say they have cut sugar from their diet and my first question is why?! The most common response is to lose weight for a specific event or occasion (i.e. wedding, swimsuit season, class reunion, etc). It really doesn’t make much sense to me because you lose the weight for the event or occasion and then gain it right back so it isn’t done to maintain a healthy weight and sustain it over time. Removing sugar from your diet as a “cleanse” or way to lose weight is almost like a punishment to yourself (and possibly others) because your mood changes, you crave sugar, and once the period of time, event, or occasion ends you tend to overindulge yourself with sugar until you feel sick and sometimes even guilty.

What’s my point or better yet what’s my solution? Build dessert into your meal and calorie count for the day. For example, if you know you will be eating dessert after dinner, base your total calories and portions for that meal prior to dessert. If you usually eat 650 calories at dinner, but know that you will be eating dessert cut your calories at dinner to 400 and then allow yourself a 250 calorie dessert. This helps reduce your portions prior to dessert so that you don’t over consume by adding an additional 250 calories to your typical 650 calorie dinner. If you don’t cut calories and portion out your meal to consider dessert, think about how many calories you would eat if you have your usual 650 calorie dinner and decide to add on a 250 calorie dessert. You would have a total of 900 calories for one meal, which is almost half of what a woman’s total daily caloric intake should be!

My final point? Be cognizant of how many calories you are putting in your mouth, be well informed about how many calories you SHOULD be eating based on your gender and age, and lastly remember that portion control is just as important as what you choose to put in your mouth! So eat nutritious and eat within boundaries! Below is a general calorie count for men and women based on age and activity level. Please realize it is a little bit different for every person based on their fitness level, health and medical history, etc. Also, remember that as we age our metabolism tends to slow down decreasing the amount of success we see in burning calories when we workout. In other words, as you age it may take more effort and a longer workout to burn the number of calories you once burned at a younger age. Don’t feel discouraged though, no matter what, if you are working out you are definitely doing your mind and body a favor and making me proud (because you are helping me change the dynamics and statistics in America which will take time to do)! Oh, and just so you got the moral out of the story: Don’t cut out sugar, enjoy a dessert on occasion, key words being on occasion! You will feel better, do much better, and see more success if you maintain your diet by eating in moderation rather than cutting food groups. That saying “everything in moderation” that you are always told and hear is actually true! 😉

GENDER

CALORIES (Moderately Active)

CALORIES (Active)

FEMALES

19-30 years old

31-50 years old

51+ years old

2,000 -2,200

1,800-2,000

1,600-1,800

2,400

2,200

2,000-2,200

MALES

19-30 years old

31-50 years old

51+ years old

2,400-2,600

2,200-2,400

2,000-2,200

2,800

2,600-2,800

2,400-2,600

(Courtesy of http://www.choosemyplate.gov)

~jj

A {healthy} routine…what foods do YOU feed your family?

By Jenna Jamieson | August 14, 2014 | Comments 0 Comment

Whether your family consists of kids, you’re a newly married couple, or you are a baby boomer near or in retirement, a great way to keep up with your health is by using those around you to keep you in check. It doesn’t mean that they hold you accountable for what you put in your mouth, but it might mean that the reason you serve healthy foods such as fruits and vegetables with meals is to be a mentor to inspire and provide an example to the people in your life (kids, sisters/brothers, cousins, spouse, etc). It means YOU care enough to help show those around you that through healthy eating and regular exercise you decrease your chances for diabetes, heart disease, and obesity.

Consider making health a daily family event or routine. For example, make dinner an occasion where you make a protein, carb, and vegetable side. You can help your kids learn about their food choices by placing foods in categories that are easy to understand such as “Go”, “Slow”, and “Whoa” which is used in school heath curriculum. For example, fruits and vegetables in their raw form are usually “Go” foods (eat most often, almost always) while canned fruits in light syrup or frozen vegetables would fall under “Slow” foods (eat less often, sometimes) because a lot of the nutritional value in these foods lessens once they are altered. Examples of “Whoa” foods (eat least often, once in awhile) might include donuts, cake, cookies, chips, and other foods that are high in sugar and sodium. Help teach those around you how to categorize their foods. Make this a fun activity for kids (or adults) by cutting out foods they love and asking them to place each picture under the correct category. This helps them learn while providing a great chart to hang on the refrigerator as a reminder. We all need a reminder every now and then and what better place than on the front of the refrigerator so you are constantly reminded every time you open it?! 😉 Once you understand the idea of categorizing individual foods such as breads, cheese, meats, pasta, etc. into “Go”, “Slow”, and “Whoa” you can take it a step further by combining food groups (as we often see when we make meals). For example, a bagel pizza or English muffin pizza made with low fat cheese or vegetable lasagna/pasta made with a red sauce would be considered “Go” meals while macaroni and cheese or pizza would fall into the “Slow” meals group and deep dish sausage pizza or fried chicken with gravy would fall into the “Slow” meals group.

Remember that your attitude toward food, nutrition, exercise, and fitness impacts your children, your spouse, and those around you so make sure you are the positive influence that helps them stay healthy! For example, take a 30 minute walk in the evenings with your spouse or take a family bike ride. Think of fun activities that allow you to make memories and are fun so that your children, spouse, and family have a positive experience as it relates to exercise. Making a positive association with exercise and healthy foods is very important, if not vital. This helps you, your children, your spouse, and family recognize the benefits of healthy eating and regular exercise while also making them feel like it is easy, fun, and stress-free. After all, remember that health starts with family and friends because children, friends, and family often echo the behavior of people they are surrounded by. Be the difference in your family and group of friends to show those around you how to make health a priority through regular exercise and healthy eating.

~jj

Replace + Reduce > Rationalizing

By Jenna Jamieson | July 29, 2014 | Comments 0 Comment

All too often I hear people say, “I worked out earlier, so it means I can eat this cake and cookies now” or “I ate fruit at breakfast and a side of vegetables at lunch so I can cheat at dinner” or the best one is “I ate clean all week, so it means I can eat whatever I want this weekend” but rationalizing your choices when it comes to your health is not a good compromise or balance. Try replacing rather than rationalizing to reduce your calories and your chances for heart disease (which I will add is the number one killer of Americans yet can be reduced by the choices we make).

I am not suggesting that you don’t allow yourself to eat sweets or desserts, but getting into the habit of rationalizing your choices is a sure way to lose track of your fitness goals and see a decrease in your progress. Instead, eat in moderation and remember that replacing with fruits and veggies rather than rationalizing with junk food will boost your energy level and make you feel much better. Consider replacing at least one food item at each meal to reduce the fat content, sodium, and carb load that is almost always higher than it should be. Replace unhealthy sides such as mashed potatoes for a baked potato or make mashed potatoes that are 1/2 cauliflower and 1/2 potato and use Greek yogurt, low fat milk, and unsalted butter to get the creamy consistency you want. Replace onion rings or french fries for healthy veggies such as grilled onions or roasted potatoes. Further, at breakfast, replace potatoes and bacon in an omelette for veggies such as spinach (leafy greens are great for you!) and mushrooms. At lunch, replace BBQ potato chips for plain tortilla chips or unsalted almonds and a BLT or chicken quesadilla for a turkey, spinach, and cheese wrap. Small healthy choices at each meal may not seem that important, but small steps can help make a big difference in the overall progress you see. Three small healthy choices (one at each meal) is a great way to work on making progress over time.

Remember that when you eat like crap, you often feel like crap so don’t use your weekend as an excuse to give up on your goals. Instead eat for success because no diet does what healthy eating will do for your life. It will change your mood, stress, and energy level! Eating healthy doesn’t mean you have to eat less, just eat right! 🙂

~jj

Simplicity might just be key!

By Jenna Jamieson | June 30, 2014 | Comments 0 Comment

One constant for most people is that their schedule is always filled, life is always busy, and there never seems to be enough time in the day to do everything on the “to do” list. People often want short, simple, and easy workouts and quick, healthy meals that keep us on track to maintain or reach our fitness goals. Why? Because spending time with family and friends is what most, if not all, of us want. We basically want the cake and to eat it too! Shocking, right? Well, obviously, not really. That is the majority, not the minority, so if you feel this way, you can rest assured that you are not alone. So, what can you do to still make the most of your day, save time, and not feel like your entire day is dedicated to health and wellness? Let’s face it, we are often so busy we don’t necessarily think about all the choices (or lack of) that we are making that impact our health.

My solution (and challenge to you) is to find several small and simple (key word is SIMPLE!) health oriented things that you can do that will help change the big picture over time, then incorporate those into your schedule. I will give you an example of some fitness and health choices that will assist you in creating a more simple, less overwhelming lifestyle.

First off, start with steps and walking. Grab a fitness tracker, a very basic one that counts steps is all you need. If you prefer a more fancier fitness watch/tracker, by all means, get what suits you best. It used to be that 10k a day was the fad and maybe it still is, but don’t stick with fad diets and exercises. Strive for what works, so get your count to 14k a day! Yes, that seems like a lot of steps, but think of walking to the bathroom, in the kitchen, at work, etc. And just in case you aren’t convinced that getting steps are great for you, walking helps with digestion, is great for your bones, and can improve your mood! You can do it and it really isn’t difficult. You may be surprised by how many you get!

Next, the fabulous 5: basic weights, lunges, crunches, squats, and push-ups. This will help build strength and tone your body. Do sets that work best for you. I suggest 3-5 sets of 10-15 reps depending on your lifestyle and fitness level. You can do these in the morning when you wake up, in the evening to de-stress, while you are outside, while you are watching television, etc and it takes a total of 15 to 20 minutes, if that.

The next one may be somewhat difficult for many, but it is important and will make the biggest difference on your waistline and energy level. Avoid baked goods. These are salty, sugary foods that provide little to no energy. While you avoid cookies, brownies, and cakes, turn to water. Drink at least a gallon of water a day to stay full, focused, and alert, aiding in keeping your energy level high. Also, turn to fruit and veggie smoothies that you make at home. Buy frozen fruits if you are rushed for time or buy fresh fruit and have it pre-cut and in containers so it is ready to be thrown in the blender in the morning or evening. (This doesn’t mean you can’t have ice cream, this specifically eliminates baked goods, BUT like I continually say, everything in moderation, so don’t go overboard with the ice cream!) 😉

That’s it…simple as that! 5 small and simple tips to incorporate into your busy schedule so that healthy choices are being made without even thinking about them! 1) 14k a day 2) Fabulous 5 exercises 3) No baked goods 4) Smoothies 5) 1 gallon of water per day. That’s it, an easy exercise and nutrition guide to fit into each day without a workout or a special diet.

~jj