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Healthy Resolutions You’ll Keep

Monday, November 30, 2009

We’ve all made live-healthier declarations at the start of a new year (Exercise every day! No dessert!). Problem is, most of the time, they’re just too grand. The key to making resolutions stick is to take little steps toward your main goal. Here’s how to boil down those ambitions into action-size bites so that by year’s end, you’ll count yourself among the resolution keepers.

Your goal – Lose Weight
Resolve to---sit down whenever you eat. This simple behavioral change can help you lose several pounds without even trying. In fact, one study found that people ate 30% more when standing up. That’s partially because we tend to eat more quickly when we’re standing up and miss our body’s “fullness” signals that tell us when we’ve had enough.When you sit, you’ll eat more slowly and savor each bite, which will help you feel more satisfied.

Your goal – Eat Healthier
Resolve to---snack on one-ingredient foods. Many of us get a ¼ of our day’s calories from snacks, most of which aren’t healthy. Switch to one-ingredient snacks (think fruits, yogurt and nuts) or combos of one-ingredient foods (like trail mix) & you’ll eat fewer packaged & processed foods, which will help boost nutrition while decreasing calories. The more ingredients, the more processed it is. And processed foods tend to be higher in fat, salt, sugar & additives that we don’t need.

Your goal – Exercise Regularly
Resolve to---walk at least 5 minutes daily. It may not sound like very much, especially when you’ve heard you need to do at least 30 minutes daily. But at this point, it’s all about setting the groundwork to make exercise a habit. Building a habit gradually & consistently makes it more likely that you’ll stick with it long-term. After the first week or two, bump those walks up to 10 minutes; keep adding 5 minutes every week until you’re walking 30 minutes or more every day.

Your goal – Have More Energy
Resolve to---list 3 things you’re grateful for every day. It might sound silly, but it works. Negative thoughts are a big energy zapper, and this can help even the grumpiest of people feel just a little more positive. When researchers asked people to do one of 3 things-keep a diary of what happened to them that day, record unpleasant experiences or list the things for which they’re grateful-the gratitude group has 25% more energy. They also slept better & felt more alert & enthusiastic.

Your goal – Stress Less
Resolve to---hug someone every day. Studies show that hugging decreases levels of stress hormones & lowers blood pressure. In fact, one study found that people who have loving contact (like hugging) in the morning are protected against stress throughout the day. Cuddling with a pet counts, too, as a growing body of research shows that the mere presence of pets can help alleviate stress and lower blood pressure.

  
  Member Comments About This Blog Post:

CELEST 12/1/2009 12:49PM

    I really enjoyed these pointers. I agree that smaller bits make the big goals more doable. I remember when I decided to read my bible from cover to cover in one year...I started off great, but typically stopped after a while. But someone encouraged me to read just 4 verses a night to get into the habit and gain appreciation for what I was reading and it really worked. 4 verses was very doable. I'm going to complete it this year, and I', going to reach my goal weight by Oct next year.

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PJSTIME 11/30/2009 7:56AM

    You've got it. One of my biggest problems is eating too fast. I need to slow down and enjoy my food more. Thanks. PJ

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Christmas Magic

Saturday, November 28, 2009

We did our holiday decorating today - that was great fun! The house really looks great. This year, I let my husband do a lot more decorating - I decided that he had some better ideas of where to put things. I was right - the place looks wonderful - better than last year.

Last year, we bought a fiber optic tree that we really love. We both can't wait for the sun to go down so we can turn it on. We would love to have a larger tree, but with ferrets, we can't take that chance. They would probably knock it over. We have a really cute little snowman doormat that makes me smile every time I come into the house.

I love decorating for the holidays even though I'm Jewish. I believe in the magic of Christmas!!! emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

PJSTIME 11/28/2009 6:00PM

    We have or had a small fiber optic tree also. I loved it, unfortunately it quit turning so the lights just stay on. Tried to find a new motor that was impossible so I guess we will be purchasing a new one or maybe just look at it that way this year.

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The Best Decision Making Tool Ever

Tuesday, November 24, 2009

It's called the 10-10-10 rule, from best-selling author Suzy Welch. It's a way to re-think your thinking. What you do is, when faced with any complicated decisions - assess the impact it's have on your life in 10 minutes, 10 months and 10 years.

For example, the author decided to take her children with her on a business trip to Hawaii. However, nothing went right along the way. One child got sick on the 12-hour plane ride. The other one got heatstroke. As if that weren't enough, both kids escaped from a hotel-run hula class and burst into the middle of her big client presentation. At that time, she realized she needed to make better choices.

That's where 10-10-10 comes in. If she'd left her kids at home, in 10 minutes they might have been pouting. But in 10 months she's have been able to take them on a proper vacation with the money she'd earned. And in 10 years, they's all have forgotten that she'd even been away fro 3 days way back when.

This is a really neat process. I think it would work for anything at all - including cravings. If you really want that chocolate bar, think about it...in 10 minutes, the craving will probably be over. In 10 months, you will have lost more weight. In 10 years, you will be at your goal weight & feeling great.

I like this 10-10-10 and plan to start using it alot.

  
  Member Comments About This Blog Post:

MUSHCAT 11/24/2009 6:57AM

    Very interesting. I wonder if I time my cravings if they WILL dissapear in 10 minutes. Certainly worth a try.
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NUTRON3 11/24/2009 6:56AM

    I read about that too

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Too Soon

Monday, November 23, 2009

I was walking around my neighborhood yesterday and noticed that many, many houses were already decorated for Christmas. I don't know about any of you, but I feel that it's too soon! I know the stores are blasting us with "pre-Black Friday" sales and the radio stations are already playing Christmas tunes...but what has happened to celebrating Thanksgiving?

It's not just a day to eat! Really, it's not! We are supposed to reflect on things we are thankful for...like good health; family and good friends; a warm safe place to live; freedom to enjoy that life.

It just seems to me that the true meaning of Thanksgiving has been lost to the commercialization of Christmas. Isn't a month long enough to enjoy Christmas? Can't we give a month to Thanksgiving, too?

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  Member Comments About This Blog Post:

JULJOH701 11/23/2009 7:52AM

    Here in Canada our Thanksgiving is much sooner then christmas (it is in October)... so by the time christmas stuff starts thanksgiving is over... but I agree that the Christmas blitz starts way too soon!!

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STOPTHECRAVING 11/23/2009 7:52AM

    I was thinking about how Thanksgiving is such a nice, universally appealing holiday. It's not religious, yet it has the same fundamental values that "religion" teaches. We all can be thankful for something in our lives. We all can bless others with at least a kind word. I hope you have a pleasant Thanksgiving and that you are able to enjoy it even with the twinkle of Christmas lights in the background. Hugs, Jenn

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KARIJO-OSAGE 11/23/2009 7:50AM

    I too get tired of the holiday campaign rapidly approaching!

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Water Aerobics

Sunday, November 22, 2009

Water aerobics are the greatest!! I used to do them all the time - I was even a substitute teacher for awhile - but now I just don't have the money to indulge in classes. I recommend water aerobics for everyone.

If you are afraid of the water - you don't have to do deep water aerobics. Many classes are held in the shallow end of the pool - the water stays at chest level.

It's great exercise for people with arthritis, knee pain or other joint pain. The water makes the exercise feel effortless.

If you haven't tried it - I suggest you do! It's easy on the body & a great workout, but you don't even feel like you did anything. Yes, you will notice some muscle pain the first few days, but that goes away quickly!

Once I get a job and money starts coming back in, I intend to join a water aerobics class again - I really miss it.

  
  Member Comments About This Blog Post:

HVMBRU 11/22/2009 9:43AM

    I've been thinking about it for a long, long time. Maybe it's time now! Thanks for bringing it up.

Helen

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