The Healthy Bride

I had the opportunity to visit Islandwood (on Bainbridge Island, WA) last week.  What is Islandwood? It is a magical 225 acre forest that has been preserved as an outdoor classroom.  The site offers lodging for up to 175 people, an organic garden, cooking classes, art classes, an on-site graduate school, trails, hiking, creeks, meadows, beach front activites, treehouses, ponds, bogs, peace, quiet and education.

Islandwood is now hosting weddings! They, however, will only host 7 per year.  The weddings hosted at Islandwood will all be a three day event with programs and education woven through the weekend.

Islandwood puts a new spin on what it means to have a “green” or “eco” wedding.  The event staff at Islandwood will design programs to help guests at your wedding connect and relax.  From Kayaking Puget Sound to Group cooking activities, your guests will experience a truly unique, NW, natural experience all while celebrating your commitment to the natural world and each other.

I was in awe of Islandwood and find it exciting that couples now have the opportunity to host their wedding in this exquisite setting.

Physical Activity Stages of Change Questionnaire

Take this brief test to see what stage you are in. For each of the following statements, please circle Y or N. Please be sure to read each statement carefully and to answer truthfully.

For the two statements, being physically active includes activities such as walking briskly, jogging, bicycling, swimming, or any other activity in which exertion is at least as intense as these activities.

1. I consider myself currently physically active.                                                         Y     N
2. I intend to become more physically active in the next 6 months.                   Y     N

For the next two statements, for physical activity to be “regular,” it must add up to a total of 30 minutes or more per day and be done at least days per week. For example, you could take one 30-minute walk or three 10-minute walks for a daily total of 30 minutes.

3. I currently engage in regular physical activity.                                                   Y     N
4. I have been regularly physically active for the past months.                         Y     N

Scoring
Now look at your responses to the four statements and identify which stage matches you. Read the section of text in the following pages that applies to your stage.

Precontemplation: Statement 1 = no; statement 2 = no
Contemplation: Statement 1 = no; statement 2 = yes
Preparation: Statement 1 = yes; statement 3 = yes; statement 4 = no
Action: Statement 1 = yes; statement 3 = yes; statement 4 = no
Maintenance: Statement 1 = yes; statement 3 = yes; statement 4 = yes

Which stage are you currently in? ___________________________

Source: Adapted from Marcus, Banspach, Lefebvre, Rossi, Carleton, and Abrams 1992.

Definitions and more information about your stage of change:

Precontemplation
If you are in this stage, you are probably not too interested in this book and may just be glossing over it. Maybe this book was a gift from a cruel but concerned family member or friend. But as long as I have your attention, let’s put together a quick list of the pros and cons of exercise. Physical activity yields so many benefits that to not do it really is to ignore your health. Many people could improve their health, spirit, energy, and quality of life if only they would exercise.

Here are pros and cons of exercise I generally hear from the brides I work with:

Pros
I feel healthier
I have more energy
Exercising helps me reduce stress
Exercising helps me sleep better
I can move more easily and have more flexibility
I am stronger

Cons
I don’t have any time
I hate all forms of exercise
I don’t like to sweat
I’m too old
I’m too out of shape
I have no energy for exercise

As you can see, the pros far outweigh the cons. With help, support, and encouragement, the precontemplative person can move to the contemplative stage. For those who “hate” exercise or feel they may be physically limited to doing it, there are forms of exercise for all levels of capability, whether it’s rowing, walking, gardening, kickboxing, belly dancing, or ballroom dancing. Exercise does not have to be a daunting, painful experience that means maintaining a sweating, lung-burning 45 minutes to give you results; even moderate activity can make a tremendous difference. Every 10 minutes counts, and starting out slowly is smart.

Furthermore, I don’t buy the “I don’t have time” argument because people seem to have plenty of time in their lives for television. Take some of that TV time and turn it into something productive. It’s about setting priorities and including activity into your daily life. Before you know it, your exercise and healthy eating program will be making a difference in your life.

Hopefully you’re now motivated enough to enter the contemplation stage. Go on and read the next section. You’ll feel better about yourself.

Contemplation
If you’re at this stage, that may be why you picked up this book. Thank yourself for being here. You have probably made a list of exercise pros and cons and are wondering what to do next. You are the ideal reader for this book and the reader for whom I outlined the Level One stage in Chapter 4 of the fitness section. After reading the remaining chapters in this part of the book, you should begin your exercise program by turning to the fitness section and reading my recommendations.

Start slowly and try not to take an all-or-nothing approach to your new exercise program. If you miss a day or two, don’t worry. Just keep marching forward. Do what you can, experiment with various modes of exercise, and find which activities you like best. Small changes count. Make sure you reward yourself for the little victories such as taking the stairs instead of an elevator and walking further to work each day from your bus stop. Keep setting small, achievable goals, keep telling yourself that doing something is better than doing nothing, and hang in there.

Sometimes the best way to ensure you stick with it is to find a workout buddy. Social support and accountability make a huge difference in people’s ability to stay on track with their exercise program.

Preparation
Congratulations to you if you fall into this stage. You are well on your way to a lifetime of fitness. Although you are still trying to get into your routine, you understand the benefits of exercise. Two words of advice: Don’t stop! Keep exercising, and stay focused on your plan and on the activities you like to do. Your goal should be to do more of what you’re currently doing.

The Fitness section of this book contains workout plans and schedules that may help you (you can also find some in our bridal fitness section on our website). You are the best person to determine what level of exercise you will fall into in our exercise section. Start from where you are today, and don’t push too hard. For example, if you are exercising three times per week but are not doing any resistance training, continue with your three days and add one day of resistance training. Review the exercise programs in this book, look for the schedule that most closely matches your current exercise program, and progress from there. Stay on the path you feel comfortable with, and don’t do too much. The key to your success is to set small, measurable goals and to celebrate your successes when you achieve them.

Action and Maintenance
If you fall into either of these groups, you’re in that 25 percent mentioned earlier. Good job! The key word for you now is maintain. You are doing very well and it’s important you keep going. Be sure you are setting and resetting your goals at approximately six-week intervals. Make sure you are working hard enough to keep your body challenged.  Mix things up.  Whatever you do, don’t get too ambitious and push yourself beyond your limits.

In addition, think ahead to how you will maintain your workouts during vacations, illness, and boredom. You already are doing great and just need to practice some positive self-talk down the road in the event that you encounter any bumps. Congratulations for prioritizing exercise in your life. Now the trick is to focus on keeping it a priority in the long run.

I hope this excerpt from The Healthy Bride Guide: Fit and Fabulous from this Day Forward helps make the changes you are embarking upon a bit easier and less stressful.  Change is hard, and as a bride you have plenty of it in your life right now, but embrace the challenge and go forth!

Find us in the winter 2009 issue!  We are super excited!

New Beginnings

Start fresh with eight healthy habits to pick up before you walk down the aisle.

From:

You’re pretty much guaranteed instant wedding-day glow as soon as you spot your groom standing at the altar. But for clear skin, toned arms, and a vibrant smile, you’ll have to adjust your health and beauty routines several months before you walk down the aisle. The good news, though, is that you don’t have to adopt a radically different regimen; all you have to do is fine-tune your habits. “Your wedding is a great time to decide what kind of lifestyle you want to lead,” says Christi Masi, a personal trainer and author of The Healthy Bride Guide: Be Fit and Fabulous From This Day Forward. Here, Masi and her co-author help you develop a new M.O. to keep you looking and feeling great through your first anniversary — and your fiftieth!

You’ve sampled every skin product you could get your hands on, but you’ve never found anything that really works.
What your skin craves is commitment, but what you’re offering instead is a mixed message. Think twice the next time you toss out a new product after just a few days of using it. Not only are you doing your bank account a disservice, you’re also short-changing your skin. It takes at least one month for a product to truly start working, and constantly switching products or changing the frequency with which you use them can cause inflammation and breakouts. Visit a dermatologist at least six months before your wedding to figure out what your skin needs, recommends Doris Day, M.D., a clinical assistant professor of dermatology at New York University Langone Medical Center. Then, be sure to stick with the products you’ve decided on. 

Bottom line: When it comes to skin care, be a creature of habit and stay loyal to tried-and-true products.

You diligently wash your hair every day, just as your mom taught you, but it’s still looking unhealthy.
Sudsing up once a day often does more harm than good: Shampoo can strip your hair of its natural oils. Not to mention that a daily shampooing often comes hand-in-hand with daily usage of styling products, which can further dry out your tresses. Try soaping up every other day instead, or every third day if your hair’s on the dry side. If you feel greasy on off-days, run a toner-soaked cotton ball over your roots, or try a dry shampoo that absorbs oil on your scalp and leaves your mane smelling fresh. If daily shampooing is an addiction you just can’t kick, look for products labeled “gentle” or “suitable for daily use.” 

Bottom line: For healthy hair, wash your tresses on an as-needed basis.

You go to bed at the same time every night. Why are you waking up exhausted in the mornings?
You’re halfway there: In addition to maintaining a consistent bedtime, the National Sleep Foundation also recommends you wake up at the same time every day — including Saturdays and Sundays. Catching up on Z’s over the weekend may be throwing you out of whack. When your body is in a regular sleep-wake cycle, you’re less likely to reach for junk food if hungry or bored. “Bodies need to rest and recharge, especially bridal bodies,” says Masi. 

Bottom line: Wake up at the same time every day. If you like to rest up on weekends, take the early hours slow: Read the paper or have a simple breakfast.

You’ve cut down to just one cup of coffee a day! You can’t do better than that, or can you?
Yes, you can. Limiting yourself to a single a.m. mug of java is good, but a cup of white tea — which has just a fraction of the caffeine found in coffee but can deliver a similar buzz — is even better. “Don’t rely on caffeine to get you through the day,” urges Lona Sandon, M.Ed., R.D., an assistant professor of clinical nutrition at the University of Texas Southwestern. Recent studies have also shown that white tea has antiviral and antibacterial properties. 

Bottom line: Break up with Joe and make a date with white tea.

Your grocery list is becoming a laundry list of processed foods.
“If you can’t pronounce the words on the ingredients list, put it back on the shelf,” says Masi. Here’s what you should load your shopping cart with instead: For strong nails, teeth, and bones, buy calcium-rich dairy products and dark leafy greens. For glowing skin, stock up on dark-orange vegetables (like carrots and sweet potatoes), which are high in Vitamin A. Another good-skin basic is Vitamin C, which is easily available in fresh fruit. Last, don’t forget to buy fish, which has omega-3 fatty acids, a “healthy fat” that nourishes hair, skin, and nails. Just remember that the Environmental Protection Agency recommends avoiding shark, swordfish, and king mackerel (which have higher levels of mercury). On the safe list: shrimp, canned light tuna, salmon, and catfish. 

Bottom line: Skip the foods that come packaged in plastic and opt instead for vitamin-rich whole foods that work hard to help you look and feel great.

Your wedding is just a month away, and you decide to start running in an effort to get into shape.
While cardiovascular exercise — including running, speed walking, or using the elliptical trainer — will burn calories, you’ll need to do a little weightlifting to get toned muscles fast. Instead of following a cardio-only routine, Masi recommends brides mix two days of cardio with two days of strength training. (Gym-goers can download her free work-out podcasts from iTunes by searching for “healthy bride.”) bottom line: A combo of cardio and strength training will give you the most noticeable results.

You’ve broken your fast-food habit and now favor sports bars and diet shakes for quick meals.
Because these products are formulated to help you lower your calorie intake (and thus lose weight), they often come up short nutritionally. “They’re basically multivitamins”, says Sandon, “which is not a bad idea, but no vitamin in the world contains all of the nutrients you need to protect your health.” Besides, vitamins and minerals are best absorbed when they come from food sources. 

Bottom line: Sports bars and diet shakes are okay now and then, but you should base your diet on balanced meals.

Cutting out carbs has totally worked for you. You’ve lost weight, but you’ve also lost energy.
Low- or no-carb diets always work in the short run. Without its favored source of energy, the body has no choice but to deplete fat and muscles, which causes rapid weight loss. Because your body is working inefficiently, however (running on protein instead of carbohydrates), you’ll have less energy. You’ll also crave the “forbidden” foods. “Crash dieting leaves you feeling tired, irritable, and hungry,” says Sandon. 

Bottom line: The best diet? Eat less and eat well. Instead of eliminating all carbs, swap out processed carbohydrates (white sugar and white flour) for lean protein, fruits, and complex carbohydrates such as veggies and whole grains.

07.25.07
Hello dear friends, I just wanted to tell you that while I was on my honeymoon…I thought so much about all of you. I miss bootcamp!! The wedding was so fabulous and beautiful…I would do it all over again in a second.I’ve attached some of my favorite photos of the event…even one where I’m in tears.Hope to see you all soon and happy planning to those weddings around the corner!! Love, Karin