New Year's Part Four

We are at the end of January and have reached my final New Year’s inspired Get Fit Friday Memo!  So I thought it would be good to talk about a subject that affects us all.  Stress. 

Everyone’s stress is different.  What you find stressful may not be what I consider stressful and vice versa.  But the body sees it all the same!  Whether you are stressing about finances, kids, health, bad habits, a dirty house, marital issues, sick family members, work issues or who is going to win the Super Bowl………….it’s all the same and it all wreaks havoc on our bodies!  So this week’s small change is to stress less.  I know it sounds way too simple but hear me out!  Check out the infographic below.  It shows some of the effects of stress as well as some simple solutions on ways to reduce it.  Because let’s be honest.  Stress isn’t going to go away.  We will always have things pop up and cause more stress.  But reducing it…..even just a little…..spells success in my book!  

Have a WONDERFUL weekend!

New Year's Part Three

It’s time for another small change or “resolution!”  Did anyone resolve to eat better or start a diet this year?!  

 

First of all…..let’s stop calling it a diet.  A diet consists of what you eat.  Your diet.  The food you eat.  So we don’t go on a diet.  We just make some changes and adjustments to the foods we eat!  Doesn’t that already sound MUCH better?!!  So you decided to make some changes to your diet and eat better.  GREAT!!!  We need to think about how we can slowly and successfully make this happen!  I believe that it’s important to make small changes so things seem more obtainable.  I realize there are people who have an “all or nothing” mentality and are successful at cutting out all bad foods and replacing them with healthy, whole foods.  But for some, this “all or nothing” approach leaves them feeling like a failure when they eat that cake at the birthday party.  Remember last week when I was talking about exercise and I brought up the example about spilling rice?  Well it’s the same thing for diet.  One bad meal (or snack, or weekend, or week, or vacation) doesn’t derail your whole journey!  It’s a process!!!  You just get right back at it again!  So here are some easy, slow changes that each of us can make to our diet.  Add one now and another in a few days or weeks.  And pretty soon…….it becomes the norm!  YAY!!!

• Ditch your soda.  I know this is a hard one for a lot of people.  But it is garbage.  Even diet kinds…..Boooo!
• Shop the outside of the store.  The perimeter of the store has all the fresh foods! 
• Use healthier add-ons.  Try salsa in your eggs or baked potato.  Use Greek yogurt instead of sour cream.  Add avocado instead of mayo.
• Ditch sugary snacks.  Okay that one is fairly broad.  But I just mean instead of cookies and candy to satisfy your sweet tooth, reach for some dried fruit and cacao chips!  Or some frozen berries and yogurt instead of ice cream!
• Eat brighter things.  Make your plate have more colors than just tan/yellow. 
• Choose smarter grains.  Start buying whole wheat grains or pastas made from brown rice or quinoa. 
• Choose smarter meats.  Swap out your ground beef for low fat ground turkey or chicken.
• Pack your lunch.  It will save you money AND you can make it healthier. 
• Make some easy upgrades.  Olive or coconut oil for vegetable/canola oil.  Almond butter for peanut butter.  Fruit spread for jelly.  Hummus for ranch dip.  Butter for margarine.  Frozen food for canned.  Hard cheese for soft cheese.  Dark chocolate for milk chocolate.   

These are all super easy to do!  Take them slow and one at a time.  I didn’t start eating the way I currently do overnight.  I have made many, many small changes over the past several years.  And I feel successful!  Do I pig out and eat the wrong things from time to time?  Absolutely!  I’m human!  But I just get back on the wagon and try to do better the next day.  And you can too!  Let me know if you ever have any questions! 

 

Have a WONDERFUL weekend and bundle up! 

New Year's Part Two

The number one New Year’s resolution made by Americans each year is to lose weight and/or exercise more.  A lot of people start the New Year off with a bang and jump into a workout plan.  This can work for some.  But for others………the may feel sore, hurt, discouraged and feel like a failure when they don’t meet their lofty goals.  Life sets in and when they aren’t running 5 miles by January 31st or going to the gym every night like they “resolved,” they feel let down and like a failure.  Guess what?  Life happens!!!  Missing a workout does not mean you are a failure.  It’s a journey.  You don’t give up!  You just keep on truckin.  Example:  You make a big pot of rice.  When you carry it to the table, a grain falls to the floor.  Do you throw out the whole pot of rice because you are missing one grain?  No!  You could take a couple of spoonfuls and slap them on the floor and it still wouldn’t matter.  Look at the whole pot!  It’s the same with working out.  Missing one workout doesn’t mean your whole journey is rotten so you should give up.  Look at the grand scheme of things! 

 

So are you ready for another “resolution” yet?  Well GOOD!  This week’s resolution or small change is to MOVE MORE!!!  I’m not asking everyone to join a gym or start running.  I just mean move!  Of course the goal is to partake in dedicated exercise.  But moving more will get us there!  J Here are some tips to help you find ways to move more!

• Walk to the mailbox instead of checking the mail from your car.
• Instead of sitting and reading, listen to books on tape as you walk, clean, or garden.
• When cooking or baking, ditch the hand mixer and use a wooden spoon instead.
• Drink lots of water. (You'll stand up for refills and trips to the bathroom.)
• Stand up each time you talk on the phone.
• Get rid of your garbage can; walk trash to the kitchen bin.
• If you're buying only a few items, skip the cart and carry a basket.
• When picking up your kids from school, get out of the car and greet them with a hug instead of waiting in the car curbside.
• Join your kids when they break out the Wii, instead of just watching.
• Rather than yell toward family members in other rooms, walk over to talk.
• Wash your car instead of taking it through the car wash.
• Preset the timer on your TV to turn off after an hour to remind you to do something more active.
• Set your computer alarm to ring hourly--stand up for 1 to 5 minutes each time it goes off.

And there are about a BILLION more!  Just MOVE!!!  The rest will happen!  Just be patient and don’t be so hard on yourself!   J  

Have a WONDERFUL weekend!!!

New Year's Part One

Happy 2015 everyone!  How is everyone enjoying this year so far?!!  Has anyone made any New Year’s Resolutions?  I’m not a huge fan of New Year’s Resolutions…….I don’t think you have to have a certain date to make a healthy change in your life.  You can make changes ANY time!  But I get it!  There’s something about starting the year off right!  New year, new YOU!!!  So I’ve decided to spend the next few Fridays talking about some easy, simple steps we can all take to make this our healthiest year EVER!  And if you take your time and add in one small change a week……it might not seem so overwhelming!  And maybe, just maybe……….we can all be successful!  YAY!!!

 

So here’s your first “resolution” or simple change:  DRINK MORE WATER!  I know……I know……I’ve said it a million times.  But it is SOOO very important!   And it’s so easy to do!  Here it is in six easy steps:

 

1. Walk to the closest sink.
2. Hold your cup or bottle.
3. Turn the water on.
4. Fill your cup or bottle.
5. Drink the water.
6. REPEAT!    

Isn’t that SIMPLE?!!   J   

Dehydration can cause so many different ailments. 

• Tired?  Drink water.  Being dehydrated causes fatigue.  As little as a 1 to 2% drop in body weight as water can cause fatigue.
• Hungry?  Drink water.  Being dehydrated can mimic the signs of hunger.  You may not be hungry.  You may be thirsty! 
• Constipated?  Drink water.  Water is very important for digestion.  It keeps things “moving,” helps flush out toxins and keeps the intestines in good shape!
• Joints ache?  Drink water.  Water helps cushion joints and relieves aches and pains.
• Skin looking dull?  Drink water.  Water is the fountain of youth for skin.  It hydrates and smooths skin.

Those are just a few benefits of upping your water intake.  Google it and you can find about a billion more! 

So you hate water and have trouble choking it down?  There are some easy ways to increase your water consumption.  Add fruits or veggies to your water.  Eat foods that are filled with water (watermelon, cucumbers, tomatoes, melon, etc.).  Carry water with you.  Start small by replacing one beverage a day with water.  Drink a full glass of water when you first wake up.  Set reminders on your phone or get a water reminder app.  Whatever you do…….just drink more!  It’s easy.  It’s quick.  And it’s FREE!   J  

 

I hope you have a WONDERFUL weekend!