The Importance of Eating Right

It’s the most wonderful time of the year. The champagne is flowing the cookies are everywhere and big, festive parties are happening every weekend. So, in between all of these wonderful things, we have to try and eat right or things will just get out of control. They say if we aren’t careful, during the holidays we can gain as much as 15 pounds.

So what can you do? First, try your very best to stay as active as possible. If you are too busy for all of your regular gym workouts, then at least do this. When you go shopping, park farther away from the store and walk. Take an extra lap or two around the store or the mall. At night, when you are putting things away, take an extra trip, don’t pile yourself up with things.

And, when you are not at a party, try to eat right. Fill up on leafy green salads and vegetables and lean protein. Chicken, fish, legumes and leave off the rich sauces and go light on the butter.

Opt for healthier choices, such as:

3.5 ounces of lean chicken or salmon (31 g and 24 g respectively)

6 ounces of plain Greek yogurt (17 g)

1 cup of skim milk (9 g)

1 cup of cooked beans (about 18 g).

Protein powders can offer about 30 g per scoop and can be added to all kinds of meals like oatmeal, shakes, and yogurt. While food sources are the best, supplemental protein can help if you struggle with consuming enough calories and protein from your regular diet.

When you do have time to fit in a work out, do more with weights and less cardio. In order to maximize muscle growth and improve recovery, it is suggested that consuming a drink or meal with a carbohydrate-to-protein ratio of about three-to-one or four-to-one within 30 minutes after your workout is key. Muscle burns more calories than fat, which means some of those crazy things you have been indulging in could actually get burned off. Some, not all…

Here’s to a happy Holiday Season for you and all of your loved ones!

Aileen Brazeau

Aileen Brazeau, business owner, horse farm owner, orange county, san clemente

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Training to Stay Healthy

I have always exercised and tried to be mindful of what I put into my body to fuel it. It is my desire to age gracefully, to be strong and to live a long and fulfilling life. I work out with a trainer, I take long walks near my home on some amazing trails which meander through a golf course and down to the beach. Sometimes I do better than others. When things are hectic and stressful, it’s more difficult to fit in the walks and the workouts and to plan healthy meals. I know that there will be times like that, and I don’t beat myself up because of them. I just get back on track as soon as I can.

Here are  some excerpts from a great post on WebMd” that back up my own personal system. I thought I might share those with you today:

” written by  Debra Fulghum Bruce, PhD

4. Make Simple Daily Changes

Who said health-related lifestyle changes had to be all or nothing? Start small and make a few simple weight loss and exercise changes each day. These small changes can add up over time to give you a big health boost. Here are some suggestions:

  • Add 5 more grams of fiber to your daily meal plan.
  • Cut out refined carbohydrates, such as white bread, white rice, and sweets
  • Avoid foods with trans-fats
  • Add two more servings of veggies at lunch and dinner
  • Drink three more glasses of water each day
  • Add 10 minutes of walking to your daily exercise regimen
  • Take a break every hour at work and walk 500 steps in place (2,000 steps burns 100 calories)
  • Wake up 15 minutes earlier and walk before work

6. Forgive Yourself

If you slip up on vacation and overeat, drink too much, or fail to exercise — forgive yourself. Don’t beat yourself up! Instead, say, “I really enjoyed my vacation,” and let it go at that.

Allowing yourself time to enjoy a few indulgences occasionally is OK. If you start to feel guilty for having dessert on a special night out, forgive yourself and start back on your more disciplined program the next day.

7. Never Go Hungry

Katherine Tallmadge, MA, RD, author of Diet Simple, says the biggest cause of overeating is undereating. “People go too long without eating, and then pig out when they are ravenously hungry.”

Rigid diets don’t work for anyone. Include planned snacks in your daily diet to prevent binges. Make sure you allow for treats once a week without feeling guilty. Have a brownie every Friday, and enjoy every bite.  ”

I hope you also found these helpful, to see the entire post just head over to WebMD http://www.webmd.com/diet/obesity/features/10-motivational-tips-to-keep-you-healthy#3

Aileen Brazeau

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Running, Running and Running

Running my first Half Marathon !!

In the past year and a half or so I have stepped up my fitness quest. I started by joining a weight loss program and walking. Then a short while later,

along with a couple of friends, I decided to join a running club. In February I completed my first ever half marathon! I didn’t decide this out of the blue. I have been running with the club, training with my trainers to build more lean muscle, and this half marathon took some fair bit of training to prepare for.

I am so proud of myself. I never thought I would do something like this. Between the BTF Farms, our San Clemente Villas, and family, I have plenty on my plate already. But I decided in the last couple of years to put my health first and I have kep my committment to myself. It’s much easier for me to keep my commitments to other people tha it so to keep them to myself. I think most people are like that.

I have said this before, and now I will say it again. As the owner-operator of a Senior Living Home, I see first hand the value of good health and strength. We are none of us immune to illness and accidents, but it’s those who have invested in their health who are most apt to recover quickly.

Did you have a resolution to take better care of yourself this year? Are you keeping your resolution? If you’re not, it’s not too late to start. Get up tomorrow with a goal, and each day, recommit to that goal. If you miss a day, it’s not the end of the world. The next day you get up and do it. No excuses.

That’s what I have been trying to do. Some days I manage to stay in the zone, and some days, life gets in the way. But I keep trying.

Aileen Brazeau

Assisted Living Facility San Clemente, Ca Alzheimer's care facility San Clemente, A place for Mom and Dad, San Clemente

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Happy Mother’s Day

To all of the Mom’s and Grandmothers in the world, in our San Clemente Villas, and whom I call family and friend:

Aileen Brazeau, Happy Mother's Day

Happy Mothers Day

I wish you all a beautiful Mother’s Day!

Aileen Brazeau

Aileen At Del Mar Racetrack Opening Day 2012

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Setting and Achieving Goals

Aileen & Paul Brazeau

Aileen & Paul Brazeau

My husband and I own two businesses, I work out regularly, exercise and watch how we eat. To keep things running smoothly and profitably, we both set goals. I set goals for my personal health, I set goals for San Clemente Villas, and Paul and I set goals for Brazeau Thoroughbred Farms. It is a process, and although it’s not always our favorite thing to do, we know that it is important to have goals, and to meet those goals.  The saying goes, “fail to plan and plan to fail.”

When I make a plan for San Clemente Villas or the Horse Farm, or my personal goals, I start at the beginning. What is our optimal occupancy rate for the Villas? What will it take for our horses to win races? How much working out should I do to achieve the desired level of fitness? Which weight loss plan best suits my temperment?

Those are all the starting points I use in order to begin building my list of things I must do, each and every day to meet those goals. If I want to keep all of the apartments at San Clemente Villas full, what is it that I must do to achieve that? I write down everything, and then build a plan. If part of the plan isn’t working, I replace it with something else until I get just the right balance. Sometimes the entire plan has to be scrapped and I start over. But I never, ever give up.

When something unexpected or unpleasant happens, I can get a little upset, but only for a short time. Then I sit back , analyze what went wrong, and try to take something from that experience that I can use to be successful going forward. Remember, I am in a people business. If  I  don’t believe, and show that I care just as much about the people in my business as I do about the business itself, it won’t work.

Last of all, in business, and in life, you have to be willing to take risks. Not foolish, reckless risk, but risks nonetheless. You cannot be afraid to fail. That fear will keep you from ever achieving any of your life’s goals. So do your research, make a best case scenario, then a worse case scenario, and go for it.

Aileen Brazeau

Co-Owner of Brazeau Thoroughbred Farms

Co-Owner of Brazeau Thoroughbred Farms

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Exercise, Nice and Easy

I love to exercise. I work out with a trainer, I walk along the beach. For me, it is important to move. I am a high energy person and without exercise, stress can get the better of me. The Today show had a great post about how to exercise without over committing and straining yourself:from the Today Show website

“It may be difficult to set a clear goal at a time we are constantly receiving conflicting messages: “Eat less carbs.” “Eat all the carbs you want as long as you stay under your allotted calorie count.” “Eat only meat.” “Eat no meat.” “Cook at home more.” “Only eat raw food.” “Do yoga, but don’t overstretch.” “Do cardio, but don’t pound your joints.” “Lift, but not heavy weights.”

There’s a lot of information out there that can be helpful, but not every method works for every person. Instead of harboring guilt for taking on too lofty a goal, try these simple tips; they can make a big difference.

1. Identify the “why”

Getting in shape does not always mean losing weight. Perhaps you just want to feel better about yourself, have more energy and know that you’re doing something good for your body. If you identify why you want to get fit, it will help you power through a tough workout or give you the willpower to say “no thanks” to the bagels your co-worker brought to the office. Looking for more inspiration? Check out3 ways to find workout motivation when you’d rather give up.

2. Find a way (or a few ways) to be active every day

If you find activities that you truly love, you will find joy in being active every day, even if it’s just going for a walk in your favorite place. Eliminate the “I don’t have time to work out today” excuse by embracing the short but effective exercise session. Anything you can do to get your body moving will put you in a better place mentally and is better than being completely stationary. Too busy to go to the gym? Try an at home workout!

3. Eat real, whole food

Forget counting carbs and calories; instead, focus on fueling your body. If you are eating nutritious foods with as few ingredients as possible — fresh fruits and vegetables, whole grains, healthy and clean proteins — you’re treating your body well. This spring, try some delicious and healthy recipes that will have you feeling refreshed!

4. Don’t think of health as a punishment

Find physical activities and nutritious meals and snacks that feel like you’re giving yourself a reward. This is exactly what your health should be — a gift, something that makes you feel healthy and happy.Try these 4 ways to add fun to your workout.

5. Don’t skimp on sleep

Easier said than done, I know. In our hectic, overscheduled lives, sleep often gets pushed to the back burner. But sufficient rest should be one of your top priorities. Check out these 8 decorating tips for a better night’s sleep.

6. Hydrate

Drinking more water is one of the simplest ways to achieve a healthier you. Proper hydration aids digestion, refuels our bodies for upcoming workouts, boosts energy, nourishes the skin… the list of benefits goes on and on. Keep a water bottle at your workplace as a constant reminder to drink more H2O, or carry a water bottle with you. The weight of a heavy water bottle will remind you to do your best to empty it!

7. Enlist a buddy

Being vocal about your goals to get in shape can be a powerful motivator and may even inspire a friend or coworker to join you. I like to schedule regular workout dates with a friend so I stay committed and feel accountable. Strength in numbers! Here are some tips to find a perfect fit-buddy.

There is no “right” way to get in shape and maintain a healthy lifestyle; there is only what works for you. Realistic tweaks to your routine are the first step to a lasting habit. Don’t overwhelm yourself by taking on too many ambitious goals at once; instead, stick to the basics. And remember: Being healthy should feel fun, and be something you look forward to every day.

Aly Teich is the founder of The Sweat Life.”

Aileen Brazeau

 

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Keeping Your New Year’s Resolutions

It is the second month of 2015. If you made New Year’s resolutions to eat healthier and exercise more, are you keeping them? It is one thing to say you intend to change your poor Eating Healthyhabits; it is another thing altogether to actually do it. Making the commitment and keeping the commitment is more difficult than people want to believe.

So just take it one day at a time. Don’t overdo, but choose small changes and choose them each and every day. They say that 21 days makes a habit. I think it takes longer, but keeping an end goal in mind, and taking it one day at a time, forgiving yourself when you fail, because you will fail.

The today show had a segment which showed how making just a few healthy choices each week can add up to a weight loss and health gain of up to 30 pounds in a year!!  Just substituting a piece of fruit for an empty calorie snack like cookies or donut. Exchanging flavored seltzer water for a cola, taking a short 10 minute walk at lunch time or each morning and working up to a 30 minute walk.

When you serve yourself a meal, try to put more green, leafy vegetables on the plate and less starchy ones. Get enough protein at each meal and pick a lower calorie desert.

Small changes will gradually help you move away from the things that will eventually make you ill. Over a year those changes will add up, without the drastic deprivation that a strict fad diet can cause. You will be healthier, you will feel better about yourself, and you will live a longer, better life.

Let us know how you are doing with your New Year’s Resolutions!!

Aileen Brazeau

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Eating Well for Good Health

Guest Blog today by Valentina Boonstra of Valhealing.com.CNA, Personal Trainer and Licensed Massage Therapist

foods for healthy bones, strong bodies

Fad diets are everywhere and it seems like new ones pop up every day!! What should you do about your own dietary needs?  Will you try a low carb diet, or perhaps a low fat, high protein diet?  How about going Gluten and wheat free or Vegan. Oh and then there is the Paleo diet.

I am not one to jump into fad diets, but I have been having some issues with my stomach, so I decided to try going wheat free. Even though I grew up on my Mother’s delicious homemade bread and could hardly believe it was bad for me, I must tell you, one can’t argue with results. This first week I lost weight and my heartburn disappeared. I started to breathe more freely and felt like my lung condition was easing up.

At first I thought maybe I was experiencing a placebo effect but as soon as I gave in and ate some bread again the symptoms returned. So I am setting goals to eat way more fresh veggies and fruit and resist bread 90% of the time.

This experience did cause me to stop and think as to why it never seemed to bother me as a child to eat bread. By doing some research on my own, I figured out that the trouble with wheat these days is that it has been genetically altered to yield more crops. Our body doesn’t respond well to this genome of wheat and our population of obese people has now skyrocketed!  Obesity is at an all time high, and our children are overweight, suffering from diabetes and asthma at an alarming rate. If you look at most quick foods or processed food they are mostly some arrangement of bread and cheese.

So now I am following the advice which many nutritional experts espouse. The trick is to shop the walls and eat whole foods for good health and digestion. Choose a balance of proteins and good carbohydrates, eat more veggies and fruits than meats. Keep cheese as a sometimes thing and most of all get plenty of fresh water, fresh air and exercise.

Valentina  for

Aileen Brazeau

co-owner of San Clemente Villas, San Clemente, Ca

 

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