Kashi GoLean Crunchy

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What it is: A convenient, deliciously satisfying snack bar made with crispy whole grain cereal… dipped in chocolate!

Nutrition at a Glance: 170 calories, 8 grams of protein, 5 grams of fiber, 5 grams of fat, 27 grams of carbohydrates, and 13 grams of sugar. Also made with whole grain cereal and the all-natural, minimally-processed ingredients Kashi is famous for. The bar also boasts an “optimized glycemic response,” which means the carbohydrates included in the bar are designed for slow release to help balance blood sugar levels.

What it tastes like: A candy bar without the guilt. The Chocolate Almond flavor is sweet, but doesn’t leave its consumers feeling saturated with sugar (only 13g per bar).  True to its name, this bar is CRUNCHY!, so get ready to sink your teeth into its chocolaty goodness!

When to eat it: As an alternative to a less-healthy snack options.  At 170 calories, the CRUNCHY! bar has fewer calories, less fat, and more protein and fiber than candy bars and similarly marketed snack/protein bars.  It’s great in-between meals when hunger tempts us with other calorie-dense, highly processed choices. In a pinch, it’s better than skipping a meal altogether, but definitely strive for a nutritiously diverse breakfast, lunch, and dinner every day.

Why we love it: Taste! Nutrition! Convenience! Unlike many “health food” products, the Kashi GOLEAN® CRUNCH! Protein & Fiber Bar delivers nourishment full of flavor, in a handy grab-and-go package. Throw a bar in your gym bag or purse to help between meals – and forget about feeling drained before your next workout!

Also try these flavors: Chocolate Caramel, Chocolate Pretzel, Chocolate Peanut, Cinnamon Coffee Cake

Where to buy: Kashi Store or grocery and health food stores nationwide

Establishing the Habit of Success through Commitment: Show up and show out! [Part 3]

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‘Til “Sweat” Do Us Part.
by Andrea L. Mosher

What’s better than leaving the gym smiling and sweaty, knowing that – if gym equipment had feelings – it would take a few days for the squat rack to get its swagger back after your dominating performance? Sharing that same feeling with a friend, of course! Aside from the obvious excitement of exercising with a friend, research indicates that social relationships in the exercise environment can enhance commitment, motivation, self-confidence, and enjoyment. Finding a fitness buddy also provides an avenue for accountability; it is much more difficult to skip a workout when you know someone is waiting on you! The encouragement, the challenge, the shared experience of flaming quadriceps as you complete the wall-sits in Glisten Workout Seven… all of this creates a bond that results in a shared commitment to success! Create the ultimate exercise environment by nurturing the body and soul!

Your Re:Action ? Get friendly! Answer the following questions, and then seek out a workout buddy for at least one session in the next few weeks… Questions: Do I prefer to work out alone or with others? How can finding a friend to exercise with take my commitment to health/fitness to the next level? What qualities do I have to offer someone who may need a fitness friend?

Establishing the Habit of Succes by Commitment: Show Up and Show Out [part 2]

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By Andrea L Mosher

Plan Ahead, and Plan for the Unexpected. They’re called “barriers” because they impede our progress. Like a world-class hurdler, we must overcome these obstacles with determination and focus in order to continue running toward the finish line. Mapping out your plan of attack is often the best way to avoid the distractions that keep us from showing up to our workouts.  Consider these tips:

•    Write it down! Whether you use a notebook, a computer, or a PDA, compile your weekly exercise plan by including which workouts you will complete and when you will complete them. Print off or download the iGlisten.net workouts place them in a folder to keep you organized and on-track. Make comments about the workout’s intensity, your current goals, etc., and enjoy watching your progress!

•    Prepare to work! Pack a workout bag filled with your workout essentials (shoes, sports bra, iPod, snack bar, water, etc.) before you go to bed at night. Bring it with you when you leave the house the next morning to seamlessly transition from school/career diva to workout diva in minimal time.

•    Be flexible, but remain committed! Just when things seem to be going smoothly, life throws us a curveball. Don’t let the unexpected knock you out of the game.  Make the necessary adjustments to deal with the top priorities, and then return to your regularly scheduled programming.

Your Re:Action ? What is the biggest barrier that keeps you from reaching your health and fitness goals? How can you plan ahead to defeat this obstacle?

Establishing the Habit of Success through Commitment: Show Up and Show Out! [part 1]

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By Andrea L. Mosher

Entertainer Woody Allen once said that 80 percent of success is showing up. While Mr. Allen is not the most likely source of fitness-related inspiration, his words of wisdom garner a second look when it comes to our approach to health.  What would our progress look like if we stood firm in our commitment to simply “show up”?

Research shows that 50% of all people who begin an exercise program will drop-out within first six months.  Why? Things ran late at the office… It looks like it may rain… I don’t feel comfortable in the gym yet… I just don’t have time to work out today… These often-used explanations become barriers that keep us from carrying out our well-intentioned health/fitness objectives.  Failing to overcome these obstacles places our success in jeopardy – simply because we failed to show up.

The truth is that there will always be something competing for our attention and time.  We have all been gifted with 24 hours each day – no more, no less.  We must be careful not to let conquerable situations camouflage themselves as unavoidable obstacles.  The majority of obstacles – if not all – can be conquered with the right game plan. “Success is the sum of small efforts, repeated day in and day out,” said best-selling inspirational writer Robert Collier. To achieve success, we must commit daily to being present.

Being committed takes commitment.  As redundant as that may be, establishing the habit of commitment to health and fitness starts with a commitment to goals, to planning, and to a lifestyle. A lifestyle that incorporates healthy choices on a daily basis requires thought and organization, but mastering these basics gives us the tools to succeed regardless of the obstacles!

1. Revisit/Revise Your Goals. In the last series of Glisten articles, “Nothing But A Number [Part Two]” helped identify the importance of choosing goals wisely. When setting or reevaluating your health and fitness goals, consider the commitment it will take to meet and exceed them. Be specific, and be realistic. Setting a series of smaller, achievable goals will eventually lead to the accomplishment an overall, major goal. Remember, select your goals based on what’s important to you, and your success will undoubtedly be appreciated!

Your Re:Action ? Write down a health/fitness goal you would like to achieve in the next month. Then, for each of the next four weeks, commit to setting a weekly health/fitness goal to help reach that overall goal. Be specific about the steps necessary to achieve that goal. Try to improve your goal each week!

Bonus: Share your goals in the “comments” section!

Nothing But A Number [Part 3]

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By Andrea L. Mosher

Goal Three: Really Live
“Vita non est vivere sed valere vita est.” Translated from Latin, it means, “Life is more than merely staying alive.” Living a lifestyle that allows us to experience our days to the fullest should be an underlying theme for us all. We may see some who are successful in this pursuit, and perhaps we are successful in our own pursuit of living.  If you truly embrace this challenge, you will see the results.  Using our body to move, and then filling it with nutritional food and thoughts, provides the physiological and emotional fuel for our life journey.  Defining ourselves by a number on a scale is such a tiny goal for such a big life.  Focus on making choices to improve your overall health and choose to do more than just “stay alive;” everything else will fall into place.

We so often take things for granted – whether friends, jobs, or family. When it comes down to it, we often take life for granted. We expect to wake up tomorrow and have another chance to experience life. We take our goals and say, “Tomorrow I will do it,” or “I will try again when I have more time.” But the time is now, as tomorrow is not promised. This is the simplest goal of all – today, embrace the goal to live life… do more than just stay alive. We have an obligation to experience life deeply and fully everyday – to Glisten every day.

Your Re:Action ? Name one way (or several) in which you are truly “living.” List another (or several) ways you want to improve the vibrancy with which you live.

Nothing But A Number: Part Two

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Goal Two: Choose Wisely
When it comes to setting health and fitness goals, there are many approaches.  How do we choose goals that set us up for success? It starts by understanding why you feel compelled to attain certain goals. “Do not attempt to attain goals that someone else has set for you,” advises Life Coach Chris Pearce. “Ensure that both your goals and the activities you carry out to attain them are your own.  Make sure too that you genuinely want to attain these goals, that you are excited by them, and that you are committed and motivated sufficiently to attain them.”

Understanding the motivators behind your goals can help you determine if your goals are worth pursuing, or if you need to reevaluate and select a more personal goal. Success does not lie in the numbers, but in the feelings. Upon fulfilling your goals, you should feel satisfied because you achieved something… not just because you made someone else happy.

Your Re:Action ? Think about your number one health-related goal. What are the motivators behind this goal? What are your steps to achieve this goal? Does this goal help you achieve greater overall health, or is it limited to one small component of health?

Article: Nothing But A Number [Part One]

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Nothing but a Number: Refocusing Your Goals to Achieve Optimal Health

by Andrea L. Mosher

“If I could just drop ten more pounds…”
“When I reach my goal weight, I will feel better about myself…”
“I just want to weigh what I weighed in high school…”

The comments could go on and on, but we soon realize that “weight” is viewed as a top measure of health and self-image.  Whether aiming to bulk up or slim down, many fitness plans start with trying to achieve a certain set of digits on the scale. While that may seem like a logical approach, focusing on a scale reading can leave us far short of truly optimizing overall health.  Refocusing our goals on more diverse components fitness and nutrition, rather than just a specific weight, optimizes our opportunities to enjoy an abundant, healthy life.

Goal One: Be Limitless
It’s not about saying, “I can’t eat this,” or “I’m only valuable if I weigh this much.” We have the opportunity to trek through concrete jungles with nothing but an iPod, eat exotically nutritious fruits, and explore the depths of our willpower in the weight room. If we take advantage of the things we CAN do, the choices that aren’t as beneficial seem much less attractive.  When we make the decision to create goals based on overall health, instead of a weight point, we are making the decision to remove the limits from our life.

Instead of stressing about finally eating that last slice of cheesecake that had been eyeing you for the last two nights, think about what you CAN do!  Lace up your shoes and put your soles to the pavement.  Refocus and do something positive for yourself, and use that positivity to motivate your future challenges.

Your Re:Action ? Think about something you perceive as negative to your health goals. Now, think about something positive you can focus on instead.