H/B/F 2017: my gym away from my gym

I mentioned in this post that I joined a gym as soon as we got here. I knew I’d have two weeks (really only about 7 or 8 days) to workout while Andrew was working.

On our way into town, we passed this place and I figured because of its proximity to our hotel, it would be the winner. I’d done some recon before we left and seen another gym close by, but now that I’ve walked the town, I’m glad I came across this one!

It didn’t even occur to me until I was walking into my first group exercise class that the language barrier might be problematic. While just about everyone here speaks English, their primary language is Dutch, and so the classes are led in Dutch. Again, this wouldn’t be an issue if I simply wanted to run on the treadmill and lift weights.

Thankfully, I made friends quickly and others around me made sure I knew how many reps or for how long we were supppsed to do something. I’m even planning to meet up with one of the girls I met in boot camp for lunch next week!
Today, I chose to give a spinning class a try. While I teach cycle at home, I’ve noticed true ‘spinning’ classes tend to be a bit more intense. I tend to do one ‘thing’ (sprints, climb, or run) for the duration of a song, while in spinning the songs tend to be longer (more techno than what’s on the radio) and you might incorporate more endurance or intensity for longer segments of the song. Anyway. All that to say, don’t mind my hot and sweaty face!

The gym is actually quite extensive; there is a pool, childcare, a cafe (of course), a weight room with machines, a crossfit room (below) and various studios for yoga, biking, etc.

I went three times this week and plan to go at least that many times next week, which would make my 30 euro ‘membership fee’ be less than that many drop-in visits to my Y at home. Totally worth it.

I’m having a blast working out each morning! I love to work out, I feel better when I do, and it sure helps with all the ‘vacation eating’ going on. It’s also a neat way to ‘assimilate’ to your new home while abroad.

Buffalo News Refresh – December 2016

Enjoy the WNY holidays while you set a healthy New Year path

By: Holly R. Layer

Instead of writing about the ills of overindulging this holiday season, let’s just be real and enjoy the holidays—Christmas comes but once a year. With all the hustle and bustle (a.k.a. stress) of the holiday season, it’s easy to seek relief in a vat of eggnog or a dozen Christmas cookies. Don’t do it! You’ll regret it, I promise.

What I will offer, however, is some nutritionally sound advice about navigating the holiday spread and some motivation to start planning those New Year’s Resolutions now, so you’re ready to hit the ground running (literally or figuratively) on January 1^st.

The truth is, the holidays are not an ideal time to try to lose weight or stick to a super restrictive dieting plan. Even as a dietitian, I advocate for enjoying the deliciousness of the season, not self-deprivation. Your goal from Thanksgiving to New Year’s Day should be weight maintenance, not weight loss. One way to do that: plan and prepare light, healthy meals for the majority of the week ahead of time so you can enjoy a cookie or glass of wine at the Christmas party guilt-free. Strike a balance somewhere between a ‘zero-tolerance policy’ for sugar and ‘eating all the things’ by only splurging on what’s truly worth it, like those holly wreath cookies or peppermint bark (or are those just my weaknesses?).

Now that’s I’ve given you permission to savor a cookie or two (max!), I challenge everyone to start thinking about ways to improve their health in the New Year. Benjamin Franklin said, “By failing to prepare, you are preparing to fail.” That phrase couldn’t be truer. Achieving optimal health is more than just relying on good genes or hoping that ‘one day’ things will change. Being healthy takes work, both in terms of what you eat and how you move.

Achieve a Healthy Weight:

With more than 68% of Americans in the overweight (BMI > 25) or obese category (BMI > 30), many of us could stand to lose a few pounds. Studies show that losing just 5-10% of your current weight yields numerous health benefits, including lowering your blood pressure, cholesterol, blood sugar and your risk for various chronic diseases, like heart disease or diabetes. Even if you don’t need to lose weight, be sure to take steps to maintain your weight; our metabolisms slow down as we get older, which means we need take in fewer calories. I like the BMI calculator at https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.

Eat a Healthy Diet:

If you’re still eating Kraft Singles or think Fruit-on-the-Bottom yogurt is a health food, it’s time for a diet clean-up. Shop the perimeter of the grocery store to avoid packaged and processed foods, and instead fill your cart with as much produce as you’ll eat in a week, sources of protein (meat, fish, eggs) and healthy fats (avocados, nuts, olive oil). Limit your grain intake to whole grains (100% whole wheat bread, rice, oatmeal, air-popped popcorn) and choose dairy options that aren’t full of sugar (plain yogurt, cottage cheese, cheese sticks, low-fat milk). Consider meeting with a Registered Dietitian to figure out your individual calorie needs and come up with a meal plan that works for you. Go to the Western New York Dietetic Association’s website (www.eatrightwnyda.org) or email me!

Make Exercise a Priority:

The Office of Disease Prevention and Health Promotion recommends 150 minutes (2 hrs, 30 mins) fo moderate activity per week for adults. Those who have been overweight and are maintaining their weight may need closer to 60 minutes per day to prevent weight gain. Whether you’re already a gym rat or currently a couch potato, consider challenging yourself in a new way this year; perhaps upping your speed or distance in a road race or simply beginning to walk on a treadmill. Be sure to include strength training with your cardio activity; increasing your muscle mass increases your metabolism. Group fitness classes are fun ways to exercise while getting to know others, making friends and having an overall better experience. Take steps NOW to set yourself up for success, such as researching upcoming local races or joining a gym. Many gyms offer special deals In January; the YMCA Buffalo Niagara is waving the join fee on Jan 1 (gyms are closed, join online and receive a free t-shirt) and in facilities on Jan 2; receive half-off the join fee Jan 3-31.

Holly R. Layer is a registered dietitian and a freelance writer. She works as a clinical dietitian at DeGraff Memorial Hospital in North Tonawanda and also provides nutritional counseling at Weigel Health Center at SUNY Buffalo State, as well as teaching fitness classes at the Southtowns Family Branch YMCA. She lives in East Aurora with her husband, Andrew, a village native. She blogs at thehealthypineapple.com and her work appears monthly in the online version of Refresh. Send her nutrition-related questions at refresh@buffnews.com

Buffalo News Refresh Blog – January 2016

Want to keep that New Year’s Resolution? Find a buddy

by: Holly R. Layer

We’re three weeks into January and I wonder how many of us have kept up with all those resolutions to be healthier in the New Year?

Studies show 75 percent of people can keep up for a week (wow, a whopping seven days!), yet fewer than 50 percent are still on track in six months.

I even made a few of my own healthy resolutions this year, including wearing my Fitbit (username: hrlayer@gmail.com) again and tracking my calories in MyFitnessPal (username: hollylayer). If you’re part of those communities, feel free to friend me!

If you’re one of the many who resolved to make health a priority this year, kudos for taking charge! The single most important part of your “get healthy” plan doesn’t have anything to do with the food you eat or how many minutes you exercise – it’s ACCOUNTABILITY.

You need a friend! Whether it’s your spouse, your co-worker, someone at the gym or your running group, anyone can help keep you motivated and accountable to your plan. Find someone with whom you can share your goals and your plan, and ask them to cheer you on and ask you hard questions, like: “Did you meet your calorie goal yesterday?” or “How many days did you exercise last week?”

Ideally, this friend is someone who shares your health goals and is even someone you can meet up with regularly to motivate each other or workout together. Can’t think of anyone? Friend me! (See my Fitbit and MyFitnessPal usernames above.) Surrounding yourself with like-minded people is your best chance at success!

OK, that was me being your like-minded accountability partner and giving you a pep talk. Now, time to put it into practice! Find someone in your sphere and ask him or her to team up with you. And while you’re riding this motivational high, resolve to step away from the mac n’ cheese next time it’s offered. Just because it’s cold outside doesn’t mean it’s OK to binge on comfort food 24/7. Instead, think of what your body needs right now: vitamins C and D.

Vitamin C

Stock your countertop fruit bowl with citrus, which is in season right now. Oranges and grapefruit are great sources of vitamin C, which has been proven to both shorten the duration and lessen the symptoms of the common cold. However, Vitamin C can be found in other fruits and vegetables as well. In fact, some of them contain more of the vitamin than oranges themselves! Here is a list of the best sources, starting with the highest: red bell peppers (190 mg), broccoli (132 mg), cauliflower (127mg), green bell peppers (120 mg), papaya (88 mg), kale (80 mg), Brussels sprouts (75 mg) and oranges (70 mg).

Vitamin D

Because we live in a northern climate, we spend more time indoors and get less sun this time of year. Vitamin D is produced in our bodies when we’re exposed to sunlight, and it plays a role in how our bodies use the calcium in our diets. In addition to being produced in the body, vitamin D can be found in some fish, egg yolks and fortified dairy and grain products, including cereals. However, those who don’t drink milk and vegans may be at risk for a vitamin D deficiency, which can lead to rickets (a softening of the bones), as well as cardiovascular disease, severe asthma and even cancer. The easiest way to get more vitamin D is to take a daily multivitamin and – despite the cold –take a walk.

Holly R. Layer is a registered dietitian and provides nutritional counseling to students at SUNY Buffalo State. She teaches cycle and fitness classes at the Southtowns Family YMCA. She holds a bachelor’s in journalism from Penn State and a bachelor’s in nutrition and dietetics from Buffalo State. She loves running, reading, fine stationery, colorful kitchen gadgets and ALL things food-related. An avid cook and baker, you can find her in the kitchen most days whipping up something yummy. Too bad her husband, Andrew (an East Aurora native) is the pickiest man alive! You can find more of her thoughts at thehealthypineapple.com.