Well, I did it. Last January, I set out to complete a new kind of resolution. Taking a cue from the book 52 Small Changes by Brett Blumenthal, I resolved to make a small change every week in a quest to make myself healthier and happier by 2013. It wasn't easy, but I'm happy to say that I did it! I kept up with a small change every week.
Now, that being said, I'll also be honest. There are some challenges that I tried for a few weeks and decided not to continue (things like keeping a food journal and eating fish twice a week), and there are a few things that I don't do every single day or week but still try to incorporate into my life as much as possible (like eating 3 cups of beans a week or doing strength training for 20 minutes, 3 times a week). But, for the most part, I am really proud of the things I have stuck with and that are now permanent parts of my life (Just to name a few: drinking water, taking multivitamins, running, wearing sunscreen, and getting rid of all toxic chemicals in my house). And, reflecting upon where I was mentally, emotionally, and physically this time last year, I can honestly say that I AM healthier and happier now. For once, I made a New Year's resolution that actually WORKED.
This started out as a group challenge, but really fell to a personal one about half-way through the year. And, honestly, that is what I'm most proud of. Despite having no one to hold me accountable but myself, I continued with my resolution and stuck with it, every week. So yes, it may sound like I'm giving myself a pat on the back . . . and I guess I am. :)
But how in the world am I going to top this resolution in 2013? Hmmmmm . . . standby for that one. :)
Happy New Year, everyone!
Showing posts with label 52 Small Changes. Show all posts
Showing posts with label 52 Small Changes. Show all posts
01 January 2013
23 December 2012
52-Week Challenge: Week Fifty-Two
This is it. The final challenge of my year-long adventure. And boy, is it a doozy. I'll try to keep my personal opinions to a minimum on this one . . .
The challenge this week is to cultivate your own personal form of spirituality.
It's hard for me to post on something as generic (in my opinion) as the rise of this concept of "spirituality." So, instead, I'll just let science do the talking. "Spirituality" has been shown to have tremendous health benefits. It strengthens the immune system and reduces stress, resulting in slowed heart rate, as well as lowered blood pressure and stress hormone levels.
In order to keep off my tangent, I'm simply going to encourage you, if you don't have one already, to explore different religions and see which one fits you. As a Christian, I obviously have a very strong preference, but I'd much rather see you exploring any and all religions than simply saying you are "spiritual" without having any real understanding about ANY religion. To me, saying you are "spiritual" is a cop-out for really saying that, while you believe in God, you choose not to go any deeper and, therefore, are not bound by any moral code except your own.
Okay. Tangent off. Good luck!
The challenge this week is to cultivate your own personal form of spirituality.
It's hard for me to post on something as generic (in my opinion) as the rise of this concept of "spirituality." So, instead, I'll just let science do the talking. "Spirituality" has been shown to have tremendous health benefits. It strengthens the immune system and reduces stress, resulting in slowed heart rate, as well as lowered blood pressure and stress hormone levels.
In order to keep off my tangent, I'm simply going to encourage you, if you don't have one already, to explore different religions and see which one fits you. As a Christian, I obviously have a very strong preference, but I'd much rather see you exploring any and all religions than simply saying you are "spiritual" without having any real understanding about ANY religion. To me, saying you are "spiritual" is a cop-out for really saying that, while you believe in God, you choose not to go any deeper and, therefore, are not bound by any moral code except your own.
Okay. Tangent off. Good luck!
16 December 2012
52-Week Challenge: Week Fifty-One
Diets don't work. Period.
Depriving yourself of things that you really enjoy (which, for me, is eating) isn't sustainable long-term. Life is meant to be enjoyed and, while eating healthy is important, there are times when it's appropriate to indulge. When you don't let yourself enjoy the things you love, you end up craving them more (and this is where most binge eating occurs). This is where moderation comes into play.
The challenge this week is to allow yourself to indulge in the foods you love one day per week.
The best way to approach this challenge is to see it as an attempt to eat healthy for six days a week and then splurge on the 7th. In other words, all those little things you deny yourself during the week? Go ahead and have a bit on the 7th day.
"A bit" are the key words. That doesn't mean eating an entire pizza, ordering McDonald's for breakfast, lunch, and dinner, or polishing off a bag of cookies. It means having a few slices of pizza, or McDonald's for lunch, or eating a few cookies, i.e things you wouldn't normally do during your week of healthy eating.
View your 7th day as a day off. Relax a little. Indulge a little. Hopefully, by this point in your year, you've made enough positive changes (such as healthy eating and regular exercising) that one day a week of slacking won't make much difference. :)
Depriving yourself of things that you really enjoy (which, for me, is eating) isn't sustainable long-term. Life is meant to be enjoyed and, while eating healthy is important, there are times when it's appropriate to indulge. When you don't let yourself enjoy the things you love, you end up craving them more (and this is where most binge eating occurs). This is where moderation comes into play.
The challenge this week is to allow yourself to indulge in the foods you love one day per week.
The best way to approach this challenge is to see it as an attempt to eat healthy for six days a week and then splurge on the 7th. In other words, all those little things you deny yourself during the week? Go ahead and have a bit on the 7th day.
"A bit" are the key words. That doesn't mean eating an entire pizza, ordering McDonald's for breakfast, lunch, and dinner, or polishing off a bag of cookies. It means having a few slices of pizza, or McDonald's for lunch, or eating a few cookies, i.e things you wouldn't normally do during your week of healthy eating.
View your 7th day as a day off. Relax a little. Indulge a little. Hopefully, by this point in your year, you've made enough positive changes (such as healthy eating and regular exercising) that one day a week of slacking won't make much difference. :)
09 December 2012
52-Week Challenge: Week Fifty
Everyone wants it: that sun-kissed "glow." Pale is ugly, but bronzed is beautiful. But no matter what color your skin turns after being in the sun---red, pink, bronze, or tan--it all means the same thing: your skin is damaged. I'm still not quite sure why damaged skin is sexy.
Now, I'll admit: I fell victim to the tanning craze in my wild, crazy youth. I visited the tanning bed at least three times a week after school and spent my weekends laying out, wanting nothing more than that "sun-kissed" look. I don't know why it never occurred me. I used to judge people for smoking, complaining that I didn't understand why people would do something that has been proven to cause cancer.
Boy, wasn't I the pot calling the kettle black?
But, honestly, it took moving to the desert for me to become a sun-screen addict. In Las Vegas, you can literally feel your skin baking when you walk out the door. I don't leave home with slathering myself and my child with sun-screen (I'm still working on my husband).
And that's this week's challenge: wear sunscreen.
Seems easy enough, right? So why do so few people do it? You got me. But if you still think damaged skin is sexy, consider this:
Over the past 31 years, more people have had skin cancer than ALL OTHER CANCERS COMBINED. In fact, one in five Americans will develop skin cancer during their lifetime.
So . . . . just wear the sunscreen, okay?
Now, I'll admit: I fell victim to the tanning craze in my wild, crazy youth. I visited the tanning bed at least three times a week after school and spent my weekends laying out, wanting nothing more than that "sun-kissed" look. I don't know why it never occurred me. I used to judge people for smoking, complaining that I didn't understand why people would do something that has been proven to cause cancer.
Boy, wasn't I the pot calling the kettle black?
But, honestly, it took moving to the desert for me to become a sun-screen addict. In Las Vegas, you can literally feel your skin baking when you walk out the door. I don't leave home with slathering myself and my child with sun-screen (I'm still working on my husband).
And that's this week's challenge: wear sunscreen.
Seems easy enough, right? So why do so few people do it? You got me. But if you still think damaged skin is sexy, consider this:
Over the past 31 years, more people have had skin cancer than ALL OTHER CANCERS COMBINED. In fact, one in five Americans will develop skin cancer during their lifetime.
So . . . . just wear the sunscreen, okay?
02 December 2012
52-Week Challenge: Week Forty-Nine
The challenge this week is to be a smarter shopper. And no, I don't mean becoming an extreme couponer. I mean actively paying attention to what you put into your cart because, ultimately, it ends up in your mouth. By now, you've all hopefully made some positive changes in your eating habits. Changing how you shop will help you maintain these habits. Here are a few tips:
1. Plan your weekly menu.
2. Make a list from this menu. (This will help you avoid roaming the store and impulse buying, saving you money AND calories).
3. Leave your appetite at home. DON'T shop hungry!
That's it. As long as you are planning healthy meals and snacks at home, all it takes is STICKING TO YOUR LIST to make a trip to the grocery store as easy as pie. Don't give into temptation!
1. Plan your weekly menu.
2. Make a list from this menu. (This will help you avoid roaming the store and impulse buying, saving you money AND calories).
3. Leave your appetite at home. DON'T shop hungry!
That's it. As long as you are planning healthy meals and snacks at home, all it takes is STICKING TO YOUR LIST to make a trip to the grocery store as easy as pie. Don't give into temptation!
25 November 2012
52-Week Challenge: Week Forty-Eight
This week's challenge is to create and maintain a financial budget so you can start saving more and spending less.
I am really the wrong person to be blogging about this. I HATE dealing with money. It's tedious, time-consuming, and frustrating. But I'm going to give it a go. Here's how the book suggests to do it:
Your budget should be kept on a monthly basis. You can use personal finance software, such as Quicken or Quick Books, but you can also use something as simple as Excel. If you're using Excel, create a tab for each month, carrying over the balance from the previous month to the current month. Take inventory of your current bank accounts, loans, and debts. Record your income after taxes. List your monthly expenses (i.e. the bills you pay every month). Deduct these expenses from your monthly income. The remaining balance can be put towards purchases, savings, or any additional debt you need to pay off.
You can definitely get more in-depth with your budget than this, but I think this is a good basic plan for those just starting out. If you're interested in doing so, the book does an excellent job of breaking it down, including putting your expenses into categories. As for me, I'm starting slow. :)
I am really the wrong person to be blogging about this. I HATE dealing with money. It's tedious, time-consuming, and frustrating. But I'm going to give it a go. Here's how the book suggests to do it:
Your budget should be kept on a monthly basis. You can use personal finance software, such as Quicken or Quick Books, but you can also use something as simple as Excel. If you're using Excel, create a tab for each month, carrying over the balance from the previous month to the current month. Take inventory of your current bank accounts, loans, and debts. Record your income after taxes. List your monthly expenses (i.e. the bills you pay every month). Deduct these expenses from your monthly income. The remaining balance can be put towards purchases, savings, or any additional debt you need to pay off.
You can definitely get more in-depth with your budget than this, but I think this is a good basic plan for those just starting out. If you're interested in doing so, the book does an excellent job of breaking it down, including putting your expenses into categories. As for me, I'm starting slow. :)
18 November 2012
52-Week Challenge: Week Forty-Seven
This week's challenge is to actively reduce your daily sodium intake.
The Institute of Medicine recommends that we consume no more than 1,500 to 2,300 mg of sodium per day, which is less than one teaspoon of table salt. The average American's intake is around 3,436 mg per day. Where is the WORLD is all that sodium coming from? You may think you're not taking that much if you don't salt your food at the dinner table but, unfortunately, sodium is hiding in many unexpected places. Processed and packaged foods, as well as foods in restaurants, are usually loaded with sodium, and 77% of our sodium intake comes from processed and prepared foods, while only 12% is found in food naturally, and 5-6% is added before eating or while cooking.
Our cravings for salt are mainly acquired, meaning that we can retrain our taste buds. If you decrease your salt intake gradually, you will crave it less. But how do you reduce your intake?
Well, a good start to to purchase whole foods and prepare them at home yourself. As stated earlier, processed and packaged foods contain lots of hidden sodium. When you buy foods fresh, they will contain little to no added sodium and you can control the amount you put in while cooking. However, if you do choose to buy packaged foods, it's important to read the label. In the ingredient list, look for things like MSG, baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate. Avoid products with these ingredients.
When dining out, taste your food before seasoning; most dishes come already salted, so there is little need to add more. And just as an FYI, be aware that fast food restaurants, as well as Asian, Italian, and Mexican restaurants tend to be higher in sodium due to the sauces and dressings they use.
The Institute of Medicine recommends that we consume no more than 1,500 to 2,300 mg of sodium per day, which is less than one teaspoon of table salt. The average American's intake is around 3,436 mg per day. Where is the WORLD is all that sodium coming from? You may think you're not taking that much if you don't salt your food at the dinner table but, unfortunately, sodium is hiding in many unexpected places. Processed and packaged foods, as well as foods in restaurants, are usually loaded with sodium, and 77% of our sodium intake comes from processed and prepared foods, while only 12% is found in food naturally, and 5-6% is added before eating or while cooking.
Our cravings for salt are mainly acquired, meaning that we can retrain our taste buds. If you decrease your salt intake gradually, you will crave it less. But how do you reduce your intake?
Well, a good start to to purchase whole foods and prepare them at home yourself. As stated earlier, processed and packaged foods contain lots of hidden sodium. When you buy foods fresh, they will contain little to no added sodium and you can control the amount you put in while cooking. However, if you do choose to buy packaged foods, it's important to read the label. In the ingredient list, look for things like MSG, baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate. Avoid products with these ingredients.
When dining out, taste your food before seasoning; most dishes come already salted, so there is little need to add more. And just as an FYI, be aware that fast food restaurants, as well as Asian, Italian, and Mexican restaurants tend to be higher in sodium due to the sauces and dressings they use.
11 November 2012
52-Week Challenge: Week Forty-Six
This week's challenge is to avoid care products that contain toxic ingredients.
Did you know that the United States does not require health studies or pre-market testing for personal care products before they sold? Close to 90% of the 10,500 ingredients used in personal care products have NEVER BEEN EVALUATED by the FDA or any other accountable group. In fact, the FDB has banned just NINE chemicals from cosmetics compared to the European Union, which has banned over 1000 kinds of chemicals. The Environmental Working Group (EWG) has found that many personal care products in the U.S. contain harmful chemicals, including carcinogens, endocrine disrupters, pesticides, and reproductive toxins.
Frightening, huh?
I'm going to use this week to plug two companies whose products are all-natural, toxin-free, and I LOVE: Arbonne and Melaleuca. I use personal care products from both of these companies for the sole reason that I am trying to avoid exposing myself and my family to these types of chemicals. Arbonne is kind of pricey, but I do absolutely love their facial care line. Melaleuca is less expensive and has everything from beauty products to cleaning products--all natural and toxin-free. I highly recommend looking into replacing your current personal care items with these brands. And no, I don't sell either one; I just so highly believe in these products that I wanted to share. :)
There are other options as well, including making your own personal care products or simply reading the box and figuring out which ingredients to avoid. This chapter has a whole chart on toxic ingredients and their side-effects that you can check out if you're interested. I find it's easier to just avoid it all together by buying all natural. Good luck. :)
Did you know that the United States does not require health studies or pre-market testing for personal care products before they sold? Close to 90% of the 10,500 ingredients used in personal care products have NEVER BEEN EVALUATED by the FDA or any other accountable group. In fact, the FDB has banned just NINE chemicals from cosmetics compared to the European Union, which has banned over 1000 kinds of chemicals. The Environmental Working Group (EWG) has found that many personal care products in the U.S. contain harmful chemicals, including carcinogens, endocrine disrupters, pesticides, and reproductive toxins.
Frightening, huh?
I'm going to use this week to plug two companies whose products are all-natural, toxin-free, and I LOVE: Arbonne and Melaleuca. I use personal care products from both of these companies for the sole reason that I am trying to avoid exposing myself and my family to these types of chemicals. Arbonne is kind of pricey, but I do absolutely love their facial care line. Melaleuca is less expensive and has everything from beauty products to cleaning products--all natural and toxin-free. I highly recommend looking into replacing your current personal care items with these brands. And no, I don't sell either one; I just so highly believe in these products that I wanted to share. :)
There are other options as well, including making your own personal care products or simply reading the box and figuring out which ingredients to avoid. This chapter has a whole chart on toxic ingredients and their side-effects that you can check out if you're interested. I find it's easier to just avoid it all together by buying all natural. Good luck. :)
04 November 2012
52-Small Changes: Week Forty-Five
Oi. Did you all remember to set your clocks back last night/this morning? I did. But I have fifteen-month old who didn't care that it was technically an hour earlier. And, of course, he chose this morning to be the one time in MONTHS that he got up extra early. 5:30 AM and I do NOT mix well. I am exhausted and plan on taking a much-needed nap after this post. So, yes, this will be short.
This week's challenge is to get a healthy does of monosaturated fats by consuming nuts, seeds, and fatty fruits.
The term "fat" gets such a bad rap, but there IS such a thing as "healthy fat," i.e. monosaturated fat. Its needed to help you protect against disease; keeping cells, joints, and muscles flexible and cushioned; and help brain functions like memory retention and mood stabilization.
So where can you find monosaturated fats? Things like certain nuts (peanuts, pecans, almonds, and pistachios), sees (like sesame seeds), and fatty fruits (like olives and avocados). Aim to have a quarter cup of nuts, two tablespoons of seeds (although, really, who just eats seeds?), or half an avocado a day. Remember--as with all foods--moderation is key.
Happy eating!
This week's challenge is to get a healthy does of monosaturated fats by consuming nuts, seeds, and fatty fruits.
The term "fat" gets such a bad rap, but there IS such a thing as "healthy fat," i.e. monosaturated fat. Its needed to help you protect against disease; keeping cells, joints, and muscles flexible and cushioned; and help brain functions like memory retention and mood stabilization.
So where can you find monosaturated fats? Things like certain nuts (peanuts, pecans, almonds, and pistachios), sees (like sesame seeds), and fatty fruits (like olives and avocados). Aim to have a quarter cup of nuts, two tablespoons of seeds (although, really, who just eats seeds?), or half an avocado a day. Remember--as with all foods--moderation is key.
Happy eating!
28 October 2012
52-Week Challenge: Week Forty-Four
This week's challenge is to be an active participant in your life and live in the moment every day. So what does this mean?
Basically, there are two ways to live your life: consciously and unconsciously. Conscious living means choosing the experiences you get involved with and taking responsibility for the decisions you make. Living unconsciously means letting your circumstances dictate your life and taking little to no ownership over whatever life brings your way. It ultimately comes down to whether YOU own YOUR life or if your LIFE owns YOU.
To live consciously, you have to put yourself in the driver's seat. YOU make things happen; you are more mindful and focused, which allows you to get more done. It also means living more in present, and not dwelling on the past or obsessing about the future. Ultimately, this translates into a more positive feelings and thoughts because of our day-to-day negative comes from thinking about past disappointments and regrets or worrying about the future.
I am so guilty of this. If I am honest with myself, I would say that I spend over half of my day unconsciously living. I often think about the past and ESPECIALLY worry about the future. There are times when I lay in bed at night and can't really remember what I did that day because I was too busy thinking ahead or regressing back.
I'm going to try to focus this week on actively living in the moment. I'm going to really focus on playing with my son, instead of thinking ahead to what I'm going to cook for dinner or what I have to get done while he's napping. When I find myself doing those thing, I'm going to think back to the challenge for week 12 : take a deep breath. This will help me hit the "restart" button and try again. I know this week will DEFINITELY be a challenge for me, but I'm up for it.
Good luck, everyone!
Basically, there are two ways to live your life: consciously and unconsciously. Conscious living means choosing the experiences you get involved with and taking responsibility for the decisions you make. Living unconsciously means letting your circumstances dictate your life and taking little to no ownership over whatever life brings your way. It ultimately comes down to whether YOU own YOUR life or if your LIFE owns YOU.
To live consciously, you have to put yourself in the driver's seat. YOU make things happen; you are more mindful and focused, which allows you to get more done. It also means living more in present, and not dwelling on the past or obsessing about the future. Ultimately, this translates into a more positive feelings and thoughts because of our day-to-day negative comes from thinking about past disappointments and regrets or worrying about the future.
I am so guilty of this. If I am honest with myself, I would say that I spend over half of my day unconsciously living. I often think about the past and ESPECIALLY worry about the future. There are times when I lay in bed at night and can't really remember what I did that day because I was too busy thinking ahead or regressing back.
I'm going to try to focus this week on actively living in the moment. I'm going to really focus on playing with my son, instead of thinking ahead to what I'm going to cook for dinner or what I have to get done while he's napping. When I find myself doing those thing, I'm going to think back to the challenge for week 12 : take a deep breath. This will help me hit the "restart" button and try again. I know this week will DEFINITELY be a challenge for me, but I'm up for it.
Good luck, everyone!
21 October 2012
52-Week Challenge: Week Forty-Three
Wow. I just realized that we are in the home-stretch of this 52-week challenge thing. Less than ten weeks! It seems unbelievable. And I'm sure I've lost most (if not all) of my co-challengers along the way. But no matter--I've been keeping up with it, and that was the goal all along. Now, I'm not saying I'm still doing EVERYTHING, but I'm still doing my fair share of things. Enough that I can say I've honestly "changed" this year. Makes me excited to see what these last few weeks have in store. So without further ado, onto this week's challenge.
This week, we are to "practice mindful eating." Basically, mindful eating means being in a higher state of mental awareness around your eating patterns. What kind of emotions lead to or come from eating? Figuring this out can give the power to control your relationship with food, which can lead to an improved health, body image, and self-esteem.
The book outlines some tips on healthy eating, but I don't really feel like it's anything new or earth-shattering, i.e. nothing we haven't seen before in previous week's challenges. So I'm not going to post any of it. This week, just focus on your emotional state before, during, and after meals. Doing so can help you determine why you eat (are you doing it because you're really hungry or just because you're sad/mad/angry)? How do you feel while you eat? If you're happier when you're eating than any other time, then you've got a problem. Likewise, if you feel guilty or shameful while you eat, you have a problem. Eating only when hungry and making healthy food choices can help alleviate these problems.
Good luck!
This week, we are to "practice mindful eating." Basically, mindful eating means being in a higher state of mental awareness around your eating patterns. What kind of emotions lead to or come from eating? Figuring this out can give the power to control your relationship with food, which can lead to an improved health, body image, and self-esteem.
The book outlines some tips on healthy eating, but I don't really feel like it's anything new or earth-shattering, i.e. nothing we haven't seen before in previous week's challenges. So I'm not going to post any of it. This week, just focus on your emotional state before, during, and after meals. Doing so can help you determine why you eat (are you doing it because you're really hungry or just because you're sad/mad/angry)? How do you feel while you eat? If you're happier when you're eating than any other time, then you've got a problem. Likewise, if you feel guilty or shameful while you eat, you have a problem. Eating only when hungry and making healthy food choices can help alleviate these problems.
Good luck!
14 October 2012
52-Week Challenge: Week Forty-Two
This week's challenge is called 'Strengthen Your Core.' Do a minimum of 10 minutes of core exercises three days a week.
First things first: what is your core? Quite simply, it's the "trunk" of your body. It's attached to your legs and arms and includes your abdominals and your lower-back muscles.
Your body relies on your core for every single move it makes. It's vital to your ability to walk, stand, lift, and do just about anything you command your body to do. Its what enables you to bend over without falling, as well as jump and land on both feet. A strong core is essential to stabilize your body and keep it in balance.
There are literally hundreds of exercises that you can do to strengthen your core. Here are just two basic ones to get you started:
1. The Basic Crunch: I think most people now how to do a basic crunch? Yes?
2. Bridge (or Plank): Begin on your hands and knees. Place your forearms on the floor so that your elbows are directly below your shoulders. Straighten your legs behind you so that only the balls of your feet are in contact with the floor. Keep your body in a straight line and hold for 30 to 60 seconds.
Good luck!
First things first: what is your core? Quite simply, it's the "trunk" of your body. It's attached to your legs and arms and includes your abdominals and your lower-back muscles.
Your body relies on your core for every single move it makes. It's vital to your ability to walk, stand, lift, and do just about anything you command your body to do. Its what enables you to bend over without falling, as well as jump and land on both feet. A strong core is essential to stabilize your body and keep it in balance.
There are literally hundreds of exercises that you can do to strengthen your core. Here are just two basic ones to get you started:
1. The Basic Crunch: I think most people now how to do a basic crunch? Yes?
2. Bridge (or Plank): Begin on your hands and knees. Place your forearms on the floor so that your elbows are directly below your shoulders. Straighten your legs behind you so that only the balls of your feet are in contact with the floor. Keep your body in a straight line and hold for 30 to 60 seconds.
Good luck!
07 October 2012
52-Week Challenge: Week Forty-One
Beans, beans, the magical fruit
The more you eat, the more you toot.
The more you toot, the better you feel.
So let's have beans for every meal!
Am I the only one who remembers that song? I sure hope not because this week's challenge is all about beans! Try to have a minimum of three cups of beans a week or 1/2 cup a day.
Despite the number they often do on our intestinal system, beans are actually super good for you. They are a great source of protein without the fat that usually accompanies other protein sources like meat. They are also high in fiber (hence the toots) and loaded with vitamins and minerals, such as vitamin B (which helps promote healthy brain function and healthy skin), calcium (for healthy bones and teeth), and potassium (which reduces the risk of high blood pressure and stroke). They are also great for weight loss and stabilizing blood sugar by helping your body release a hormone called leptin, which decreases your appetite while also raising your metabolism.
A few tips for success this week:
1. Start Slow. If you're not a big bean eater, save yourself (and those around you) the pain of suffering through your . . . *hem* over-functioning digestive system. Add only about a quarter of a cup of beans to your day on days one and two, slowly increasing to a third of a cup on days three and four, and move up to a half a cup a day.
2. Clean Canned Beans. Canned beans are super convenient, but also usually loaded with sodium. Rinse and drain them before use to remove some of this sodium.
3. Easy Additions: Beans are easily added to many dishes including salads, soups, chili, dips, salsa, rice, pasta, and of course, bean salads. Get creative and experiment to see what you like and what you don't.
Happy tooting . . . er, I mean, eating! :)
30 September 2012
52-Week Challenge: Week Forty
This week's challenge is a bit broad and vague, like the one we had a few weeks back that encouraged us to "have healthy relationships." Umm. . . okay. So, I'll try to explain to the best of my ability what I think the author really means by this week's change, entitled "Be a Great Communicator."
Effective communication is necessary in every single relationship you ever participate in. Period. Being able to clearly and calmly express your feelings and thoughts while allowing others to do the same enables you to bridge gaps and gives you the power to deal with people from all different backgrounds and perspectives. So this week, the challenge is to practice effective communication in all your daily interactions.
Easier said than done, but here a few tips to get you started:
1. Practice Active Listening. If you do nothing else this week, practice this skill. Actively listening does more to make other feel important and respected than anything else you can do. It also makes YOUR communication more effective if you know what the other person is thinking, feeling, and saying. So what is active listening? FOCUS on what the other person is saying instead of planning what you are going to say next. Don't interrupt. Pay attention to body language, which can often say more than words ever can. Ask questions. It's cliche', but so true: "listening" is so much more than "hearing."
2. Keep Attitudes in Check. This goes for both talking AND listening. Belittling and criticizing does nothing to improve relationships and only serves to prove your importance over the other person's. In addition, sighing, eye-rolling, and "fake listening" are barriers to real, honest, communication.
3. Be Clear, Be Brief. People who drone on and on about a particular topic (and especially themselves) often lose their audience and send a message that he or she is more important than the other person. Make an effort to be clear and concise, ensuring you give the other person equal opportunity to share his or her opinions and thoughts.
Again, this week's challenge is a bit broad and vague, but try to at least take these few steps as a starting to point to improve your daily communication. Good luck!
Effective communication is necessary in every single relationship you ever participate in. Period. Being able to clearly and calmly express your feelings and thoughts while allowing others to do the same enables you to bridge gaps and gives you the power to deal with people from all different backgrounds and perspectives. So this week, the challenge is to practice effective communication in all your daily interactions.
Easier said than done, but here a few tips to get you started:
1. Practice Active Listening. If you do nothing else this week, practice this skill. Actively listening does more to make other feel important and respected than anything else you can do. It also makes YOUR communication more effective if you know what the other person is thinking, feeling, and saying. So what is active listening? FOCUS on what the other person is saying instead of planning what you are going to say next. Don't interrupt. Pay attention to body language, which can often say more than words ever can. Ask questions. It's cliche', but so true: "listening" is so much more than "hearing."
2. Keep Attitudes in Check. This goes for both talking AND listening. Belittling and criticizing does nothing to improve relationships and only serves to prove your importance over the other person's. In addition, sighing, eye-rolling, and "fake listening" are barriers to real, honest, communication.
3. Be Clear, Be Brief. People who drone on and on about a particular topic (and especially themselves) often lose their audience and send a message that he or she is more important than the other person. Make an effort to be clear and concise, ensuring you give the other person equal opportunity to share his or her opinions and thoughts.
Again, this week's challenge is a bit broad and vague, but try to at least take these few steps as a starting to point to improve your daily communication. Good luck!
23 September 2012
52-Week Challenge: Week Thirty-Nine
Ohhh, I love this week's challenge. I seriously think I would be highly successful in a career as a professional organizer. I LOVE to de-clutter and organize. It's almost an obsession. So, if you don't want to do this week's challenge, call me. I'd love to do it for you. :)
This week's challenge is to de-clutter, simplify, and organize your home. *Yay!*
I will be the first to admit that, like most people, over time, I seem to accumulate a lot of stuff --natch-- junk. Some stuff I just don't use anymore, some stuff is out-dated, some stuff is broken, and some stuff I don't know why I bought in the first place. However, unlike most people, I do not have a problem getting rid of it. I religiously go through my clothes at the end of each season and, if I haven't worn it that year, it gets donated. I periodically (i.e. once every few months) go through other things in the house as well. If it's broken, it gets thrown in the trash. If it's outdated or simply un-used, it gets donated. If I just don't need it anymore, it usually gets passed on to a friend. I love the feeling of de-junking my house.
BUT--I know a lot of people that are like my husband. When confronted with making the decision to keep or not to keep, it always seems easier to just keep it. An old Playstation (2, mind you, not even 3), a de-humidifier (we live in the desert), or--most recently--a broken coffee maker; it doesn't matter what it is, he seems physically unable to part with it. It almost makes me claustrophobic and, without a doubt, causes me stress.
Perhaps that's why I'm so excited about this week's challenge. I have excuse to get rid of that stuff.
Basically, the things in your home can be boiled down to three categories: 1) things you need, 2) things you like, and 3) clutter. Focus this week on getting rid of things in that third group. Here's a gameplan for doing this:
1. Obviously, you should keep anything of value. Really sit down and try to determine is something has functional value (makes life easier and is necessary for everyday living), historical value (has an attachment to your personal or family history), personal value (something important to you for your own VALID reasons), or aesthetic value (creates beauty or is aesthetically pleasing). If an item doesn't provide any of these four values, toss it or give it away.
2. Create a plan. Maybe your entire house is cluttered. Maybe it's only one area. Whatever the case, figure out an area to focus on, and get started. In line with this is FINISH WHAT YOU START. Don't half-ass de-clutter. It will only make your house more un-organized.
3. Get the big things out of the way first. Furniture, appliances, electronics--many of these things can be sold or donated. Get rid of them first, and then you'll have more room to work.
4. Sort. I find it's easiest to sort things into piles: keep, toss, donate. This allows you to cut through all the clutter quickly and then focus on organizing the things you're keeping, throwing away the stuff you're not, and finding homes for the things you're giving away.
Best of luck!
This week's challenge is to de-clutter, simplify, and organize your home. *Yay!*
I will be the first to admit that, like most people, over time, I seem to accumulate a lot of stuff --natch-- junk. Some stuff I just don't use anymore, some stuff is out-dated, some stuff is broken, and some stuff I don't know why I bought in the first place. However, unlike most people, I do not have a problem getting rid of it. I religiously go through my clothes at the end of each season and, if I haven't worn it that year, it gets donated. I periodically (i.e. once every few months) go through other things in the house as well. If it's broken, it gets thrown in the trash. If it's outdated or simply un-used, it gets donated. If I just don't need it anymore, it usually gets passed on to a friend. I love the feeling of de-junking my house.
BUT--I know a lot of people that are like my husband. When confronted with making the decision to keep or not to keep, it always seems easier to just keep it. An old Playstation (2, mind you, not even 3), a de-humidifier (we live in the desert), or--most recently--a broken coffee maker; it doesn't matter what it is, he seems physically unable to part with it. It almost makes me claustrophobic and, without a doubt, causes me stress.
Perhaps that's why I'm so excited about this week's challenge. I have excuse to get rid of that stuff.
Basically, the things in your home can be boiled down to three categories: 1) things you need, 2) things you like, and 3) clutter. Focus this week on getting rid of things in that third group. Here's a gameplan for doing this:
1. Obviously, you should keep anything of value. Really sit down and try to determine is something has functional value (makes life easier and is necessary for everyday living), historical value (has an attachment to your personal or family history), personal value (something important to you for your own VALID reasons), or aesthetic value (creates beauty or is aesthetically pleasing). If an item doesn't provide any of these four values, toss it or give it away.
2. Create a plan. Maybe your entire house is cluttered. Maybe it's only one area. Whatever the case, figure out an area to focus on, and get started. In line with this is FINISH WHAT YOU START. Don't half-ass de-clutter. It will only make your house more un-organized.
3. Get the big things out of the way first. Furniture, appliances, electronics--many of these things can be sold or donated. Get rid of them first, and then you'll have more room to work.
4. Sort. I find it's easiest to sort things into piles: keep, toss, donate. This allows you to cut through all the clutter quickly and then focus on organizing the things you're keeping, throwing away the stuff you're not, and finding homes for the things you're giving away.
Best of luck!
16 September 2012
52-Week Challenge: Week Thirty-Eight
"We are living in a world today where lemonade is made from
artificial flavors and furniture polish is made from real lemons."
--Alfred E. Newman
This week's challenge is to avoid eating foods that contain additives. Additives are fillers, preservatives, and other ingredients that you really don't want in your body. These are man-made chemicals that have been linked to cancer, heart disease, lung and kidney disease, and other health issues. Here are a few tips to help you this week.
1. Focus on fresh, whole foods. As much as possible, try to eat foods that are food in nature. If it's grown in the soil, grown in a tree, or comes directly from animals, fish, or fowl without any processing, then it's pretty much safe to eat.
2. Know your additives. It's unrealistic to think that you'll NEVER eat packaged foods. Therefore, it's important to know which additives are the worst and, therefore, are the ones to avoid at all costs. The book contains a really good chart outlining these additives, what they are found in, and why they are bad for you. I'll just highlight a few here:
*Artificial colors; found in baked goods, beverages, candy, cheese and are suspected of being carcinogens
*Artificial flavors; found in most processed foods and is linked to asthma, eczema, and other disorders
*MSG; found in candy, beverages, frozen food, and lunch meat and can can depression, eye damage, headaches, and nausea
3. Use three quick tests. When in doubt, use these three quick tests to decide if a product should be avoided:
a. If the list of ingredients on a package is long (more than five ingredients), there are probably chemicals additives in the food and it should be avoided.
b. If you find certain ingredients difficult to pronounce, there's a good chance the product should be avoided.
c. If the product contains ingredients your grandmother has never heard of, avoid it.
09 September 2012
52-Week Challenge: Week Thirty-Seven
Last week, while discussing things to do during my husband's three days off, all I could add to the conversation was "I need to get out of the city." Maybe it's just me, but there are times when I just feel so claustrophobic living in a big city. To be constantly surrounded by buildings and other people . . . it's just so suffocating. Does anyone else feel this way?
Anyway, so I can understand completely this week's challenge, which is entitled "Get Back to Nature." Spend more time outdoors and in nature and less time plugged into technology.
Little did I know, but there are actually studies that have proven that spending time in nature is good for you. Researchers have found that being in nature promotes feelings of connectedness, purpose, and belonging to something greater than oneself. It also promotes a positive attitude, mindfulness, and creativity, as well as increased focus and attention, and heightened sensory awareness.
This is not only true of adults but also children. Nature stimulates children's imaginations and creativity and can enhance cognitive flexibility, problem-solving ability, and self-discipline. Research also found that children exposed to green spaces, even in cities, demonstrate improved ability to pay attention, become less impulsive, and are more patient.
I make it a point for my son to play outdoors for at least a little bit of time every day. This means that I myself have to be outside as well, since he's too young to be outside unsupervised. Make it a point this week to do the same with your children. Take a walk, visit a park, start a garden--anything to get yourself and your family outside and away from the TV, phone, and computer.
Anyway, so I can understand completely this week's challenge, which is entitled "Get Back to Nature." Spend more time outdoors and in nature and less time plugged into technology.
Little did I know, but there are actually studies that have proven that spending time in nature is good for you. Researchers have found that being in nature promotes feelings of connectedness, purpose, and belonging to something greater than oneself. It also promotes a positive attitude, mindfulness, and creativity, as well as increased focus and attention, and heightened sensory awareness.
This is not only true of adults but also children. Nature stimulates children's imaginations and creativity and can enhance cognitive flexibility, problem-solving ability, and self-discipline. Research also found that children exposed to green spaces, even in cities, demonstrate improved ability to pay attention, become less impulsive, and are more patient.
I make it a point for my son to play outdoors for at least a little bit of time every day. This means that I myself have to be outside as well, since he's too young to be outside unsupervised. Make it a point this week to do the same with your children. Take a walk, visit a park, start a garden--anything to get yourself and your family outside and away from the TV, phone, and computer.
02 September 2012
52-Week Challenge: Week Thirty-Six
I love dining out. Although I enjoy cooking, food at restaurants always seems to taste so much better. And that's usually because it is WAY unhealthy. :(
Not only do restaurant dishes normally contain more butter, oil, sugar, and cream, they also are usually way out of proportion in an effort to offer more "value" to customers. If you order an entree, you'll usually receive two to three times the amount of food that you actually need. In addition, although more and more restaurants are offering "healthy" options, it's easy to get distracted and lose your willpower when you see or smell more appetizing (read: unhealthy) choices at other tables. And, finally, eating out is way more expensive than eating at home.
So the change this week is to eat at home. Make breakfast and lunches at home six days a week, and cook dinner at home at least five days a week.
This may seem like a big challenge to those of you who are busy or who lack the desire/knowledge to cook. However, here are a few tips to make it easier:
1. Keep it simple. Cook with ingredients you're familiar with and use recipes that don't require a lot of fancy techniques.
2. Invest in a cookbook. Find some "easy" cookbooks or find some recipes online at sites such www.eatingwell.com and www.cookinglight.com.
3. Cook in big batches. If you're a busy working woman (or man), and you find you don't have time to cook during the week, utilize your weekend time to make large batches of freezable entrees (like lasagna) to last you through the week.
4. Plan ahead. Find recipes you like and rotate them throughout the week. Plan your meal ahead of time so you know exactly what to cook and when.
Best of luck, and happy eating!
Not only do restaurant dishes normally contain more butter, oil, sugar, and cream, they also are usually way out of proportion in an effort to offer more "value" to customers. If you order an entree, you'll usually receive two to three times the amount of food that you actually need. In addition, although more and more restaurants are offering "healthy" options, it's easy to get distracted and lose your willpower when you see or smell more appetizing (read: unhealthy) choices at other tables. And, finally, eating out is way more expensive than eating at home.
So the change this week is to eat at home. Make breakfast and lunches at home six days a week, and cook dinner at home at least five days a week.
This may seem like a big challenge to those of you who are busy or who lack the desire/knowledge to cook. However, here are a few tips to make it easier:
1. Keep it simple. Cook with ingredients you're familiar with and use recipes that don't require a lot of fancy techniques.
2. Invest in a cookbook. Find some "easy" cookbooks or find some recipes online at sites such www.eatingwell.com and www.cookinglight.com.
3. Cook in big batches. If you're a busy working woman (or man), and you find you don't have time to cook during the week, utilize your weekend time to make large batches of freezable entrees (like lasagna) to last you through the week.
4. Plan ahead. Find recipes you like and rotate them throughout the week. Plan your meal ahead of time so you know exactly what to cook and when.
Best of luck, and happy eating!
26 August 2012
52-Week Challenge: Week Thirty-Five
This week's challenge involves something I don't like: going to the doctor. The challenge is to create a personal prevention plan by getting regular check-ups and health screenings with recommended frequency.
Every person has their own set of health risks and concerns. As a result, you should talk with your doctor about the number of visits and screenings that are right for you. This includes deciding which immunizations are right for you. However, in addition to your primary care doctor, it's important to also keep up and schedule regular visits with your dentist, eye doctor, and, for women, gynecologist.
If you don't have a regular doctor or plan in place, this is the week to get it in gear. Going to the doc might be a pain the rear, but it's much better than going next to never and finding out you have something horrible and it's too late to fix it. So . . . just go.
Every person has their own set of health risks and concerns. As a result, you should talk with your doctor about the number of visits and screenings that are right for you. This includes deciding which immunizations are right for you. However, in addition to your primary care doctor, it's important to also keep up and schedule regular visits with your dentist, eye doctor, and, for women, gynecologist.
If you don't have a regular doctor or plan in place, this is the week to get it in gear. Going to the doc might be a pain the rear, but it's much better than going next to never and finding out you have something horrible and it's too late to fix it. So . . . just go.
19 August 2012
52-Week Challenge: Week Thirty-Four
This week's challenge is to choose leaner cuts of meats over those higher in fat.
Protein is an essential part of any diet. It is crucial to the structure of virtually every part of our body and helps us manufacture enzymes and hormones that allow our bodies to function properly. In addition, it gives us energy and keeps our metabolism humming. However, many sources of protein also have the potential to come loaded with saturated fat. Luckily, there are many lean options to choose from if you simply decide to make the switch. Here are a few tips:
1. Beef: The leanest cuts of beef are those that include the word "round" or "loin" in their name. Also, when choosing ground beef, choose 95% lean ground beef or higher.
2. Poultry: In general, poultry is a leaner choice than red meat. However, avoid poultry skin and dark meats, which is where most of the fat resides in poultry. The best type of poultry is skinless turkey breast.
3. Pork: Most cuts of pork tend to be higher in fat than both beef and poultry. Try to avoid.
Good luck!
Protein is an essential part of any diet. It is crucial to the structure of virtually every part of our body and helps us manufacture enzymes and hormones that allow our bodies to function properly. In addition, it gives us energy and keeps our metabolism humming. However, many sources of protein also have the potential to come loaded with saturated fat. Luckily, there are many lean options to choose from if you simply decide to make the switch. Here are a few tips:
1. Beef: The leanest cuts of beef are those that include the word "round" or "loin" in their name. Also, when choosing ground beef, choose 95% lean ground beef or higher.
2. Poultry: In general, poultry is a leaner choice than red meat. However, avoid poultry skin and dark meats, which is where most of the fat resides in poultry. The best type of poultry is skinless turkey breast.
3. Pork: Most cuts of pork tend to be higher in fat than both beef and poultry. Try to avoid.
Good luck!
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