Linnyette has been in the wedding industry since 1993 and has planned hundreds of weddings for brides & grooms locally and on a nationwide basis. Linnyette’s expertise has been featured in many local and national publications such as Glamour, Essence & Black Enterprise magazines, The Washington Post as well as appearing on CNN, FOX News, CBS and a host of other media outlets.

The Stylish Planner is so pleased to have Linnyette as a contributing guest blogger!  I feel her “tell it like it is” personality combined with her years of wedding and event planning experience make her feature a “must read”.  The feature is aptly titled “DIVA Day”, and will be posted on the first Wednesday of every month!

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Wedding season is upon us and for many planners, that means a lot of time spent outside.  While there’s nothing like the beauty of an outdoor ceremony or reception, warm weather and all of it’s accompanying heat, humidity, other little “tricks” that Mother Nature throws out can wreak havoc not only on the event, but the event planner!

We’re always telling our clients to stay hydrated, eat well and get some rest prior to the wedding and of course, on the actual day itself.  But how many of you practice what you preach so fervently?  I will readily admit that while I do now – that wasn’t always the case.  I coordinated a wedding in 100+ degree temps without drinking enough fluids or taking breaks….those mistakes caused me to faint while I was pinning on the groom’s boutonnière AND get carted away from the event in an ambulance prior to the ceremony.  Not a good look – thank goodness, my capable team was in place and carried on without a hitch.

I tell that story for a reason, mainly because I don’t want to see the same thing happen to any of you.  Heat, stress, thirst and hunger when combined are a one-two knockout.  We are the front line at our events, so it’s imperative that we don’t breakdown. Here are a few tips to help you manage the heat – safely and stylishly!

1) Proper attire:

I cannot stress this enough – when it’s 99 degrees in the shade, ditch the long sleeve suit for something chic and elegant.  A little black dress with cute, comfortable sandals are your FRIENDS! And if you’re going to be out in the direct sunlight, don’t forget the fab sunglasses – you need to protect your precious eyesight also……

2) Water, Water, Everywhere!

I always recommend having a small, portable cooler that you can take everywhere.  Freeze bottles of water the night before and they’ll be ready to place in your personal “igloo” the next day. The icy cold will be just the ticket to refresh you!

3) Say “NO” To The Tummy Rumbles:

That little portable cooler I just mentioned?  It’s also perfect for toting around nibbles & noshes to get you through the day.  Why not freeze some sweet watermelon and bananas, add in those snack-sized servings of almonds or other nuts, a few pieces of string cheese and a petite deli sandwich.  You know how much we run around, so having the ability to “grab” something quick will help maintain your composure (I get EVIL when I’m hungry!) as well as keep your blood sugar stable.

4) Protect The Skin You’re In:

Sunscreen – pure and simple! When you’re in the elements, so is your precious skin!!  Slather on a creamy, waterproof sunscreen (SPF 30 and above) on all of your “exposed” parts and make sure to keep extra on hand…with heat, comes perspiration – so you want to be prepared!

5) Common Sense:

KNOW the warning signs of heat and sunstroke – the minute you start feeling unwell, call in reinforcements and get help immediately!!  I know how many of you feel – you’re the one person who knows EVERYTHING about the event, it can’t possibly go on without you!!  Sure it can – but a good manager/leader understands that sometimes “stuff” happens which is totally beyond their control and they roll with the punches.  Your health is more important than any event you could ever possibly manage.  Wanna be around to do more of them?  Listen to your body and stay safe during the heat of summer……………………………..

Image from Wikipedia.com

Ahhh, sweet sleep.  I love to sleep, yet many times, I get so little of it.  Humans have biological rhythms, known as circadian rhythms that are controlled by a biological clock and work on a daily time scale.  Circadian rhythms are directly related to the amount of natural and artificial light we receive, and how our wake/sleep cycles correspond to that light.  A person’s desire and ability to fall asleep is influenced by both the length of time since the person woke from an adequate sleep, and by these internal rhythms.  It is referred to as a rhythm because it is intended to be consistent.  Everyone’s rhythms are different, so we are ready for sleep and wakefulness at different times of the day.

We spend about one-third of our lives asleep.  Sleep is a required activity, not an option, it is important for normal motor and cognitive function.  Circadian rhythms  affect body temperature, alertness, appetite, hormone secretion etc. as well as sleep timing.   Sleep actually appears to be required for survival.  In fact, in one study, rats deprived of sleep died within two to three weeks, a time frame similar to death due to starvation.  After sleeping, we recognize changes that have occurred, as we feel rested and more alert.  A good nights sleep can change my entire perspective on things.  If I went to bed angry or sad, I usually feel much better in the morning.  If I am wrestling with an important decision, many times I wake up with a clarity on the decision that I could not reach the day before.  Doctors recommend an average of 7 – 8 hours of sleep per night for adults, and 8 – 9 hours of sleep for school age children and teenagers.

As important as sleep is, we often equate it to something we want rather than something that we need.  We regularly deprive ourselves of sleep in the name of hard work.  I think we don’t always relate good sleep habits to our everyday health in the same way we consider diet and exercise to be essential to our health.  The truth is, our circadian rhythms are crucial to our mental and physical health.  For instance, the functions of many organ systems are linked to our sleep cycle, such as:

• Endocrine system. Most hormone secretion is controlled by the circadian clock or in response to physical events. Sleep is one of the events that modify the timing of secretion for certain hormones. Many hormones are secreted into the blood during sleep. For example, scientists believe that the release of growth hormone is related in part to repair processes that occur during sleep. Follicle stimulating hormone and luteinizing hormone, which are involved in maturational and reproductive processes, are among the hormones released during sleep. In fact, the sleep-dependent release of luteinizing hormone is thought to be the event that initiates puberty. Other hormones, such as thyroid-stimulating hormone, are released prior to sleep.
• Renal system. Kidney filtration, plasma flow, and the excretion of sodium, chloride, potassium, and calcium all are reduced during both NREM and REM sleep. These changes cause urine to be more concentrated during sleep.
• Alimentary activity. In a person with normal digestive function, gastric acid secretion is reduced during sleep. In those with an active ulcer, gastric acid secretion is actually increased and swallowing occurs less frequently.

When sleep deprived, humans may experience many symptoms in a long list of problems such as, difficulty concentrating, memory lapses, slowed word recall, headaches, loss of energy, fatigue, lethargy, aching muscles, dizziness and nausea, increased blood pressure, increased risk of diabetes, fibromyalgia, obesity, and emotional instability such as temper tantrums in children and depression in adults.  The prevalence of problem sleepiness is high and has serious consequences, such as drowsy driving or workplace accidents and errors.  Loss of sleep creates an overwhelming and uncontrollable need to sleep and affects virtually all physiological functions.

For all that we may have accomplished, how much more could we achieve when we regulate our circadian rhythm?  What are your thoughts on sleep or the lack of it?

Note:  The following post was adapted from an article from Prevention.com.

Key #1:  Check the serving size.  Just because it is a 100 calorie snack doesn’t mean you should have 4 servings.  Be especially diligent with bottled beverages.  Many bottled beverages contain 2-3 servings.  For instance, quenching thirst with a Snapple means you’ll consume 300 calories and 69 g of sugar. If you’re trying to lose weight, don’t drink your calories; choose water instead and occasionally splurge on a flavored beverage. 

Key #2:  Limit bad fats.  You should look for products with zero trans fat and low saturated fat.  A woman on a 1,600-calorie diet should not exceed more than 13 g daily. We love our potato chips, but chips are very high in saturated fats. Opt for whole grain chips instead.  I especially like Sun Chips in the French Onion or Harvest Cheddar flavors.

Key #3:  Pick low sodium.  Most Americans have far too much sodium in their diets and as much as 75% of it comes from processed foods. Full meals shouldn’t exceed 500 mg; keep your daily intake to about 2,000 mg.  Consider the pretzel, a yummy, salty snack that most perceive as being somewhat healthy.  Two large sourdough pretzels contain about 480 mg. of sodium.  Choose no-salt pretzels or brush off most of the salt from the regular kind.

Key #4:  Fill up on fiber.  Foods containing 3g or more can help reduce appetite and cholesterol.  Just a 1/2-cup serving of Kellogg’s All-Bran cereal for breakfast starts your day with 10 g of fiber!

Key #5:  Go beyond sugar grams.  Some healthy foods, like yogurt, are deceptively high in natural sugar.  Make sure the ingredients don’t contain added sweeteners or high fructose corn syrup.  Choose brands that have 30 g of sugar or less.  I’m a big fan of Yoplait light – especially the “Thick & Creamy” versions.  Key Lime Pie is my favorite and comes in at about 14g of sugar!

Do you have any tried and true healthy eating habits?  Do share, we’d love to hear from you!

Kiana, a skilled fitness professional, has been working in the health and fitness industry for over 9 years. She holds various certifications, including W.I.T.S (World Instructors Training School) and ACE (American Council on Exercise). Kiana’s expertise lies in fitness training, as well as weight management. She has experience with various populations including, pre/post-natal and athletes, among many others. She loves plyometric training, sports, photography, and traveling.

Kiana’s philosophy about fitness is, “Exercise, your body will appreciate it."

Overwhelmed with the wedding planning process??  Dealing with vendors, money, family dynamics, social and personal expectations could make anyone go mad.  In the midst of the hysteria, your health could very well go south.  Headaches, stomach aches, poor concentration, irritability, sleeping problems and moodiness are just a few symptoms of stress.  Who wants to be sick on their wedding day??  So, heed the techniques below to keep your stress levels in check.  Also, feel free to share with us your personal stress-busters.

1. Bust Stress with Food: When you become a little frazzled, foods loaded with sugar (comfort foods) and/or salt may be what your reach for.  Instead, reach for dark green vegetables, citrus fruits and berries, unsalted nuts and seeds, and whole grains.  These foods contain various vitamins and minerals that help minimize levels of stress.  One other tidbit, try staying away from caffeinated drinks and limiting your coffee intake; try drinking tea.
2. Be a Little Selfish: Be sure not to lose yourself in the process.  Take some time to go for a walk or jog, catch a matinee at the theatre, drop in at a yoga studio, meditate, put on your favorite album and let the volume rip (be mindful of the neighbors), or schedule a mani/pedi and/or a massage.  I think you have caught my drift.
3. Give Orders: I know that it can be hard to relinquish control sometimes, but it’s called for in some cases.  Wedding “to-do” lists can end up being a mile long, so why not pass a few tasks to others?  Glance over your list, decide what you can and cannot complete, then delegate the rest to others (make sure you trust them to get the job done).
4. Shut It Down: Whether you’re planning a wedding or have a big meeting the next day, getting six to eight hours of sleep will help reverse the effects of stress.  Try to develop a nightly routine, which helps alert your body that it’s time settle down for the night.  More importantly, try going to “shutting it down” around the same time every night to keep your biological clock on time.

What do you do to beat stress?

Kiana, a skilled fitness professional, has been working in the health and fitness industry for over 9 years. She holds various certifications, including W.I.T.S (World Instructors Training School) and ACE (American Council on Exercise). Kiana’s expertise lies in fitness training, as well as weight management. She has experience with various populations including, pre/post-natal and athletes, among many others. She loves plyometric training, sports, photography, and traveling.

Kiana’s philosophy about fitness is, “Exercise, your body will appreciate it."

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I know you have heard the words, “drink water” plenty of times in your life.  Who doesn’t know that good ol’ H₂0 is good for us? On average, it’s about 60% of our bodyweight, and every system in our bodies depends on it.  For instance, water carries nutrients to our cells, provides a moist environment for our ears, nose, and throat tissues, and it flushes toxins out of our vital organs.  Knowing just those few tidbits, it is pertinent that you replenish your body’s water supply, as it is lost through perspiring, breathing, bowel movements, and urinating.

Image courtesy of www.mayo.edu

Yea, yea, I’m a personal fitness trainer, but I can attest to how boring plain old water can be.  Don’t get me wrong, I drink water all day, everyday, but I have clients tell me all the time, “I don’t like water” or “I need something with some kind of taste.”  For those of you who feel the same way, I’m going to give you a few tips to jazz up your H₂0.

Creative ideas: (use a pitcher of fresh filtered water or bottled water)

-Squeeze the juice from half a grapefruit into your water

-Add fresh lemon or lime or both for a refreshing citrus beverage

-Try adding fresh herbs, such as rosemary, ginger, lemongrass, or mint; to produce a more intense taste, us a muddle to crush the herbs

-Use a little unsweetened cranberry, peach, grape, orange, mango concentrate, if you prefer sweeter tasting water

-Insert your choice of flavor extracts (vanilla, lemon, banana…)

-Crush or cut fresh berries (blueberries, strawberries, raspberries…)

The possibilities are endless. Mix and match ingredients and add your own “zing-zang” to your water.

Kiana, a skilled fitness professional, has been working in the health and fitness industry for over 9 years. She holds various certifications, including W.I.T.S (World Instructors Training School) and ACE (American Council on Exercise). Kiana’s expertise lies in fitness training, as well as weight management. She has experience with various populations including, pre/post-natal and athletes, among many others. She loves plyometric training, sports, photography, and traveling.

Kiana’s philosophy about fitness is, “Exercise, your body will appreciate it."

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How many of you out there have declared to start a workout regimen now that Spring is rushing upon us?  So, with that in mind, you have probably added the task of getting a new pair of shoes to your to-do list, right??  Clearly, your next step is to go to a sneaker/athletic store and get that perfect shoe, but you are unsure about which type of shoe to buy.  You’re thinking, should I buy running shoes or should I buy cross trainers?  Maybe you are thinking,  “What’s the big deal, I’m just going to buy whatever I see and like.”  I know that costs is a huge factor, especially these days, but you also have to remember your choice could mean the difference in staying healthy or being injured, being comfortable, and having a good or bad experience.

With that said, put the brands on the backburner, as well as the costs.  The first step in finding the right shoe for you is taking the “Wet Test,” which helps determine your foot type.  Of course other variables play a part (biomechanics, weight, mileage), but this is a quick and easy way to discover the amount of stability you need in your footwear.  Follow the simple steps below and match your results.

1. Pour a little water into a shallow pan (baking sheet).

2. Wet the sole of your foot.

3. Step onto a brown paper bag, colored construction paper, or any blank piece of heavy paper.

4. Step off and observe your footprint.

Image 1

If your footprint looks like this, you have a Normal/Medium Arch (image 1). It’s the most common foot type and you are a normal pronator (your foot lands on the outside of the heel and rolls inwards slightly to absorb shock.  Normal pronators can wear almost any shoe, but moderate stability shoes may be best suited.

Image 2

This footprint indicates a Flat Arch/Over-pronation (image 2); you strike the ground on the outside of your heel and roll inwards.  This results in excessive foot motion and increases your risk of injuries.  Over-pronators need high stability or motion-control shoes.  Try to avoid highly cushioned and highly curved shoes, which lack stability features.

Image 3

If you see this type of footprint, you have a High Arch (image 3), which is the least common foot type.  You tend to walk/run on the outside of your foot, which is called supination or under-pronation.  Your arch lacks shock-absorption; so well cushioned shoes that have plenty of flexibility are needed to encourage pronation.  Avoid stability and motion-control shoes, which hinder mobility.

If you have other suggestions or questions, feel free to contact me at bewellandmarry@gmail.com.

**photos courtesy of runner’s world (http://www.runnersworld.com/)

Kiana, a skilled fitness professional, has been working in the health and fitness industry for over 9 years. She holds various certifications, including W.I.T.S (World Instructors Training School) and ACE (American Council on Exercise). Kiana’s expertise lies in fitness training, as well as weight management. She has experience with various populations including, pre/post-natal and athletes, among many others. She loves plyometric training, sports, photography, and traveling.

Kiana’s philosophy about fitness is, “Exercise, your body will appreciate it."

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From Kiana:

Being a personal trainer for over 9 years, I have heard the words “weight loss” uttered hundreds of times.  With that said, I’ve seen many start off pretty good; visiting the gym consistently, watching food intake, and working hard, but then everything comes to a halt.  What goes wrong? Is it the eating?  Is it missing that one day at the gym that throws everything off?  There are a number of reasons why, but today I will point out a few common reasons.

Reason 1–Skipping meals/starving in order to lose weight

Life today is so fast-paced.  We eat on the run, skip breakfast, and usually have a heavy dinner.  This leads to a slower metabolism.  It is very important to NEVER skip breakfast.  Literally, it is the most essential meal of the day.  Think of eating breakfast as BREAKING THE FAST.

Along with eating breakfast, add 4-5 more small meals per day, every 2.5-3 hours.  Feeding your body constantly ensures an increase in metabolism over time and it helps the body to digest the food better.  One key point to remember—skipping meals causes your body to flip on the survival mode, meaning, it will store fat because it does not know when the next meal will come.

Reason 2—Overtraining

Our bodies are like fine machines that need caring.  Going to the gym on a daily basis, continuously lifting weights, with no days of rest in between, can hinder your weight loss progress.  Signs of overtraining include fatigue, insomnia, regular soreness, and injuries.  Allowing your body to rest and recover is a vital part of achieving at any fitness routine.

Reason—3 Lack of Sleep

We’ve all heard, “get 6-8 hours of sleep.”  That applies to both exercisers and non-exercisers.  More notably, those who exercise with weight loss goals should really try to get those hours in.  Sleeping under 6 hours causes levels of leptin to lower, which is a protein hormone that helps suppress your appetite.  In turn, ghrelin levels are increased; a hormone that stimulates hunger.

To sum it up, get at least 6 hours of sleep per night.  Otherwise, your appetite will increase, counterattacking your goal of weight loss.

Reason 4—Lack of Water Intake

It may be hard to believe, but good ole’ H₂O lowers the amount of fat stored in the body.  If you neglect your water intake, your kidneys start to get lazy; they end up giving their work to your liver, which is responsible for helping the body burn stored fat for energy.  That means, if the liver is doing 2 jobs, it does neither 100%; its fat burning potential is decreased causing your body to store more fat.

**DRINK 8+ glass of H₂O per day!

I’ve only touched on a few reasons, but I hope these tips help you in your weight loss journey.  Feel free to contact me with questions at bewellandmarry@gmail.com.

**image courtesy of Peter W:  http://www.sxc.hu/profile/peter_w

Kiana, a skilled fitness professional, has been working in the health and fitness industry for over 9 years. She holds various certifications, including W.I.T.S (World Instructors Training School) and ACE (American Council on Exercise). Kiana’s expertise lies in fitness training, as well as weight management. She has experience with various populations including, pre/post-natal and athletes, among many others. She loves plyometric training, sports, photography, and traveling.

Kiana’s philosophy about fitness is, “Exercise, your body will appreciate it."

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**image courtesy of Glennpeb (http://www.sxc.hu/profile/GlennPeb)

Ok everyone, winter is here and now it’s time to make a vow to stick to your exercise routine. I know, it’s bitter cold, it gets dark early, the roads are icy and you’d much rather be home on your couch, rather than going to a gym. Here is a list of suggestions to help you stick to your routine:

1. Keep Track

-It always helps to have a visual reminder that you are staying on track. Grab your planner, print a calendar off the computer, or go to Staples or Office Depot and buy a dry eraser calendar, "X" off the days you exercise. If you see a week without "X’s", you have some making up to do.

2. Recruit

-Why not recruit a friend who has similar fitness goals as you? Ask a friend or family member to join you in your efforts to get/stay in shape; someone who is organized and stays on track, which, in turn, will help both of you stick to your routine.

3. Commit to a Time

-Whether you get in an hour earlier, dash out on you lunch break, or go to the gym after work, making a time commitment is crucial to staying on task.

4. Always Have a Backup

-We all have days where going to the gym is the farthest thing from what we want to do. On those days, commit to working out at home. Pull out an aerobics video or jump rope and do a cardio workout; drop down and do pushups and crunches; add in squats and lunges too. Also, make a point to purchase a mat, a few sets of dumbbells and an exercise ball in order to get a workout in without going to the gym.

5. Fee Per Session

-If you have the extra resources, hire a personal fitness trainer. Some people are better at sticking to appointments, so knowing that someone is waiting for them and that they are on a time schedule, they will be more apt to go. Also, no one wants to waste money, and most personal trainers will charge clients for last minute cancellations.

Hopefully these tips will help keep you motivated during these winter months. If you have other suggestions or questions, feel free to contact me at bewellandmarry@gmail.com.

To add insult to injury, I actually allow myself to indulge this time of year.  To my credit, I am really good the rest of the year.  I am a healthy eater, and after a 40 pound weight loss over the last couple of years, have managed to keep off 33 lbs of the total.  I love veggies, don’t drink sodas or sweet drinks, and eat small portions.  I allow myself one day a week to have whatever I want, otherwise, I eat items only from my “approved” list.  So why do I blow it around the Holidays?  Because I say these words to myself, “It’s ok – it’s Christmas!”  I’m not exactly sure how the birth of the sweet baby Jesus gives me permission to indulge in not one, but two Reece’s Peanut Butter Trees in one sitting, but somehow, the two are related.  I’m gifting myself, I suppose.  “Here Jeannine, have a chocolately good, wonderful peanut delicacy.  Merry Christmas to ME!”

Sweets of all kinds, I love.  Pastries, pies, cookies, fudge, candy, etc.  I just keep packing it in even though I was full about halfway through the traditional Kennedy family beef tenderloin and twice baked potatoes.  And I do the same thing the very next day, and the next, until every last morsel is gone. {*sigh!*}

I CAN’T WAIT UNTIL CHRISTMAS!!

Alright, Ladies, LET’S HEAR IT!  What is your Holiday Food weakness?  Give it up on twitter to @Stylish Planner.  Let the salivating begin!

In the food world, there is a buzz now about “clean foods” and that idea goes beyond buying organic – it refers to the preparation of foods and how they are served and presented. We Americans tend to take good things to an extreme – not all things must be fried or covered in gravy or sauces to have a wonderful flavor. With that line of thinking in mind, I wanted to share with you a short list of five Thanksgiving foods that are actually good for you.

So, enjoy great food, time with family and have a wonderful Thanksgiving tomorrow!

1) Turkey - Turkey is a wonderful source of protein – in simple form. When you deep fry it and slather it with gravy is when it becomes a poor choice. Sarah Krieger, RD, National Spokesperson for the American Dietetic Association, points out that a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system (not bad for an old bird). A normal portion size is usually 3 to 4 ounces – think of the size of a deck of cards. Stick to white meat and peel the skin off, you’ll literally save hundreds of calories at the Thanksgiving table. Turkey is also one of those dieter’s dream foods that will fill you up when you eat just a little.

2) Pecans – Stay away from the pie, instead, sprinkle pecans over salads, add it to your stuffing, or snack on a few as a precursor to the meal. Pecans are a great source of vitamin E and magnesium, which supports muscle strength. Plus, they’re packed with protein, fiber, and the same “good” fats as olive oil. Toasting them for a few minutes in the oven will really bring out the flavor – and aroma.

3) Pumpkin – If for you it isn’t Thanksgiving without a slice of pumpkin pie, here’s some good news. Pumpkin is packed with heart-healthy fiber and vitamin A. Plus, because pumpkin is very moist, you don’t have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier).

4) Cranberries – Millions of us will reach for cranberry sauce tomorrow to garnish our turkey and stuffing, but, you are really getting your money’s worth with this berry. Cranberries are loaded with disease-fighting antioxidants and their fiber content helps lower “bad” cholesterol levels. Just keep it simple and “clean” stay away from added sweetener. Try adding a sugar substitute like Splenda to keep this side dish healthy.

5) Sweet Potatoes – I’ve never met a potato I didn’t like, and sweet potatoes are no exception. If you agree, sweet potatoes are among the healthiest vegetables around — as long as they are not doused with butter, marshmallows, or some other high-calorie holiday sabotage. When roasted, sweet potatoes keep the flavor very intense without adding fat. These vegetables are bursting with fiber, vitamin A, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they’re very filling, so you don’t have to overload your plate with them.