Whether you want to lose weight or just have a healthier lifestyle, the new year has become synonymous with a time to make a change for the better. People flock to fitness centers, start workout routines and begin modifying a diet that was probably far too lenient during the food-centered holiday season. “We’re putting the holidays away and in Minnesota, we’re looking at a long winter,” says Ruth Stricker, founder and executive director of the Marsh. “The New Year is a time of affirmation and renewal, and many of us find it’s a good time for making some changes. We can begin with a clean slate.”
But just because the calendar rolled over into a new year doesn’t mean your mindset has made the change. “At the beginning of the year, more people make a commitment to be healthier and lose weight,” says Dr. ChahiraIssolah, expert in clinical nutrition with the Ultimate Wellness Center. “Weight doesn’t matter as much as your health. So think about a diet as not just for a short period of time; it’s a lifestyle.”
Local experts say success begins with making a lifestyle change, and often that starts with incorporating simple changes into your everyday life. “Anytime is a good time to make a change,” says Darlene Kvist, certified nutritional specialist and founder of Nutritional Weight and Wellness. “People don’t have to wait until the new year, unless that happens to be the right time for them.”
Simply time for a change
Minnetonka resident Lisa Haakenstadfelt like something was missing. “I had a history of headaches and sinus infections. I wasn’t sleeping well and I had some weight gains that didn’t make sense,” says Haakenstad. “I knew something wasn’t quite right and I knew I wasn’t doing something quite right for my body.” She decided wanted to improve her nutritional approach, so Haakenstad signed up for classes and a consultation at Nutritional Weight and Wellness in Wayzata.
The motto at Nutritional Weight and Wellness is “real food first” and attention is focused on teaching people about balanced eating through natural, whole foods. “If someone wants to get healthy for good, they are going to have to look at their nutrition,” says Katie Haarala, a registered dietitian on staff. “Don’t fall for gimmicks promoted on television and radio. Instead, hear what a credible source says about it.” Clients can tap into a variety of classes, podcasts and personal consultations to learn the facts about healthier eating and tips to make the lifestyle change easier.
Haakenstad found out her diet was low on protein and good fats. “They taught me how to eat more balanced and more how my grandparents ate, with more whole foods and fewer processed foods,” she says. Haakenstad cut out her diet sodas and switched to green tea. She switched her bedtime snack of cereal and milk to raspberries and heavy whipping cream. She gradually ate fewer breads, pastas and sugary foods, and opted for healthy snacks. “I thought I had a healthy lifestyle,”Haakenstad says. “I didn’t realize how much better it could be, and they gave me the tools and understanding to do it in a way that was successful.” Over eight months, Haakenstad lost 32 pounds. “I wasn’t dieting. It just came off,” she says. “I got to where my body should be, in a healthy way.”
Simple snacks from Nutritional Weight and Wellness
1. Apples with almond butter and a beef stick
“When you buy beef sticks, make sure they are grass-fed and also nitrate-and MSG-free.” —Katie Haarala
2. Raspberries with heavy whipping cream
“Before I go to bed, I have a bowl of raspberries with heavy whipping cream instead of a bowl of cereal. This is the perfect snack to help me sleep through the night.” —Lisa Haakenstad
3. Salmon deviled eggs and fruit
Mix 3 Tbsp. safflower mayonnaise, 1 tsp. vinegar, ½ tsp. salt, dash of pepper, ¼ tsp. paprika, 1 tsp. mustard and ½ cup canned salmon with mashed yolks from six organic hard-boiled eggs. Refill empty egg whites with yolk mixture and refrigerate. “Bring these two, healthy items to a party and avoid high-sugar options and foods made with unhealthy fats.” —Lisa Haakenstad
4. Oatmeal almond balls
“This is a great snack to have on hand. I give them to my kids to take to college and I’ve even snacked on them at football games.” —Lisa Haakenstad
Makes 20 balls.
Add dry ingredients to a bowl and mix:
2 cups rolled oats
7 scoops natural flavor or vanilla whey protein powder
½ tsp. sea salt
3 Tbsp. chopped almonds
¼ cup dried cherries or dried fruit of your choice.
Add wet ingredients to the same bowl and mix:
½ cup plus 2 Tbsp. water
3 Tbsp. peanut butter or almond butter
1 Tbsp. maple syrup
1 tsp. vanilla extract
Once mixed, roll the mixture into 20 balls using your hands or a small scoop. Dip each ball into 1 tsp. chopped nuts or coconut and refrigerate an hour or until set.
Recipe courtesy of Nutritional Weight & Wellness
5. Cup of chili
“Think outside the box when it comes to snacks. Smaller portions of soups and stews are balanced options that will keep you satisfied until your next meal.”—Lisa Haakenstad. (Chili recipe available online at weightandwellness.com).
Detox made simple
Put simply, detoxification is the process of removing toxins from the body. Going through a detox cleanse has increased in popularity, but with so many options on the market, it’s important to make sure the detox you undertake is safe and healthy.
Issolahhelps patients master good nutritional habits that can boost their immune system. She recommends going through a detox program once or twice a year. “A cleansing detox is a whole process,” says Issolah. “You do this to get rid of harmful toxins that we get from what we drink, what we eat and the air we breathe.”
The Ultimate Wellness Center’s 10-day cleanse purifiesthe liver, lymph system, kidneys and colon. Participants eat a diet of cleansing foods and drinks, take special nutrient capsules, and may supplement the process with a special drink or shake. They are encouraged to exercise daily and sweat out toxins. The first few days may be difficult, and participants may feel hungry or weak, but at the end, they report more energy, alertness and usually are a few pounds lighter.
However, Issolah says, a detox is just the beginning. After a cleanse, participants should work to develop a diet and lifestyle as free from toxins as possible. “We can detox everyday if we eat healthier and eat more green, organic foods,” says Issolah. “Avoid products with heavy metals like shampoo and household cleaners.” She emphasizes that a special diet or detox isn’t the solution to shedding extra weight, but rather is a step towardto a healthier lifestyle.
Simple detox foodsfrom the Ultimate Wellness Center
Kale
Artichokes
Beets
Broccoli
Rice: brown, basmati, jasmine, or wild rice
Legumes and beans: garbanzo, mung beans
Fats andoils: extra-virgin olive oil or unheated flaxseed oil
Lemons: Buy organic to make lemon water
Simple, complete health
While many people resolve to be more physically fit in the new year, not everyone thinks about the wellness component. “‘Fitness’ is the status of our numbers, as in weight, cholesterol and blood pressure,” says Stricker. “Wellness goes beyond that and addresses all the facets of our lives—our physical, mental, spiritual and emotional health.”
When making a change that incorporates fitness and wellness, Stricker suggests looking first at what you can accomplish. “I suggest taking a deep breath, reflect on and assess the quality of our lives, and perhaps make some adjustments that are practical,” she says. “Any new commitment to change must be practical depending on our time and pocketbook.”
At the Marsh, members of all ages and abilities can find a path to wellness and people ready to help them on their journey. “Our staff’s purpose is to help people empower themselves,” says Stricker. “We have a warm, residential environment, with both active and passive spaces.” Members can push their personal fitness thresholds in cardio classes, yoga or tai chi practices or in the warm-water therapy pool. They can refresh their spirits in Marsh spaces such as the meditation tower or the mental gym. Overnight rooms are available for retreats.
Pursuing fitness and well-being is a life-long commitment. “Exercise must be an intrinsic part of our lives,” says Stricker. “It’s one of the good habits.” Instead of starting a restrictive diet and rigorous workout routine in January just to drop it by March, develop goals that work for you long term. “Being fit and healthy is not the chief goal in life,” she says. “Being fit and healthy enables us to live full, purposeful lives.”
A simple path to wellnessfrom Ruth Stricker, founder of the Marsh
Start small. “Start with small steps and adjustments.”
Think positive. “Keep a healthy attitude.”
Eat light. “Don’t let the shape of your body dictate your life.”
Keep the body in fighting shape. “Be ready for whatever comes your way, including aging, stress and loss.”
Volunteer. “Get outside of yourself. It’s called a helper’s high.”
Laugh. “A good belly laugh is good for your health.”
