Hydration and Health

Do you actually keep track of how much water you drink each day? Staying well hydrated plays a role in successful weight loss, energy levels, building muscle tone and hydrating skin- just to name a few. Generally, it is recommended to drink 8- 8oz. glasses, but it is really individual, depending on activity level and heat and humidity exposure. I measure out my water on containers each morning, do you?

Half-Plate Rule

Do you follow the Half-Plate Rule? Filling half your plate with veggies and/or salad, one quarter lean protein and the other quarter whole grain is a healthy meal. The next time you have a meal, take a look at your plate and see how yours is divided up by veggies, protein and whole grains. Remember, being healthy or losing weight is about making the right choices.

Exercise DVD’s

The key to sticking with an exercise routine is to keep it interesting. One way to do that and keep the price down is to borrow fitness DVD’s from your local library. Most libraries have a big section of workout DVD’s to choose from and you can switch it up frequently. Why pay for them unless they are your favorites? Another plus…you can workout in your own home.

Plants and Health

Houseplants are not only decorative-they can be good for you. Asparagus ferns, English ivy and purple heart plants help remove VOC’s-volatile organic compounds from the air. VOC’s are given off from most paints, furniture coatings, cleaning supplies, permanent markers, etc. and can aggravate allergies and asthma.

Slouching and Fatigue

Slouching makes your muscles work harder to hold your body up, causing fatigue. It is particularly fatiguing on your neck, back and shoulder muscles. It can also lead to a headache. Take a deep breath in, bring your shoulders back and head up. Mom was right…sit up straight. Your body will thank you!

Boredom and Snacking

Boredom is a frequent saboteur in healthy eating. The best way to handle it is to have a plan for times when boredom strikes and the cravings hit. I suggest that you make a list that fits your needs/life. Here’s a new idea from a book by Susan Albers, PsyD, 50 Ways To Soothe Yourself With Food: sniff coffee beans when bored- it slows down your urge to snack.

Healing and Gratitude

When you don’t feel well, to shift your body towards healing, focus on one of your five senses. Perhaps your ears hear well, allowing you to listen to wonderful music, children’s laughter, your spouse’s “I love you”. Or maybe your eyes that see the faces of family and friends, movies, beauty of nature. Or touch that allows you to feel the hugs and kisses, the sand between your toes. Being grateful – mind/body shifts.

Dogs and Weight Loss

Dogs provide unconditional love, can improve your mood, decrease your stress and help you lose weight. Walking a dog 20 minutes a day will help you lose 14 pounds in a year, according to research from the University of Missouri. When those puppy eyes look up at you begging to go out for a walk, how can you resist? So all the cat lovers don’t get upset, cats can improve your mood and decrease your stress too.

Sleep and Cherry Juice

Here’s a different treatment for insomnia: drinking 8 oz. of tart cherry juice morning and night. Researchers found that it may work because of the relatively high content of melatonin, a neurotransmitter that regulates our biorhythms and induces sleep. The key is to drink it twice a day. Even if it doesn’t work on your insomnia, tart cherry juice is a healthy drink!

Stress and Music

If you are anxious or stressed, listen to your favorite music. It doesn’t matter if it’s country, hip hop or classical. When you listen to the music you love, it can relax your blood vessels and increase blood flow. Two benefits: it calms you down and is good for your heart. Such a simple thing to try. What do you listen to?

Nuts and Weight Loss

Eating nuts is a good source of MUFA’s- monounsaturated fatty acids or “good fats”. In a study published in the International Journal of Obesity, subjects who ate 3 oz. (about 70) almonds every day lost 7 inches from their waists, compared to 5 inches from the group that did not eat almonds. Caution: it’s so easy to eat several handfuls, so measure out one serving first.

Weight Loss and Salad

You are determined to lose weight and eat salad for lunch everyday, but aren’t losing. Beware of all the salad toppings! Dried fruit, bacon bits, shredded cheese, croutons, salad dressings add lots of calories. Opt for lower cal veggies (pepper strips, cucumbers, tomatoes, onions) and add lean protein like turkey, salmon, egg. For dressing, try drizzle of olive oil and balsamic vinegar. That’s my lunch everyday.

Appreciate the Moment

Tonight or this weekend, take a little quiet time for yourself – sitting on the deck sipping iced tea or meditating – and appreciate the moment and your life. Being still and focusing on the present reminds you that life isn’t really about the rat race we find ourselves in every day. Be grateful for the special things in your life- and we all have them – and you will see a shift in mood and stress.

Letting Go Before Sleep

Some of us lie in bed at night with our to-do lists ticking off in our heads. Or we are worrying about our kids fighting, our boss giving us more work or whatever keeps you from peaceful slumber. Keep a pad of paper and pen by the side of the bed and jot down your list or worries and release them from your mind. This simple technique allows you to relax and pick it up in the am.

Laughter and Pain Relief

Try watching funny movies to decrease your aches and pains. UCLA researchers found that laughter from funny flicks stimulates the brain’s production of opiates, which are the body’s natural painkilling neurotransmitters. So put up your aching feet, pop in a DVD and laugh away. The biggest bonus is that it can provide up to 24 hours of relief!

Outdoor Exercise and Mood

Take your exercise outdoors and boost your mood and self esteem. Research shows that there are benefits from a walk outside, gardening, bicycling, etc., over inside exercise. Previous studies showed that walking outside battled depression better than mall walking. So, until it’s too cold, snowy or icy to battle the elements (for those of us in the north), hit the outside and enjoy the mood boost.

Food Journal and Weight

Keeping a food journal is a tool that I have recommended as a way to not only keep track of exactly what you eat and drink, but to become aware of triggers. Here is a compelling reason to try: a study published in the American Journal of Preventive Medicine stated that those who kept a journal lost double the weight of the people who did not! Try the app on your phone, your computer or paper.

Embrace the Moment

Worrying about some possible future event or scenario is common. It prevents us from enjoying the present moment. Instead of dwelling on what may or may not happen in the future, focus on the present, embrace right now! When we notice, enjoy and are grateful for where we presently are, we shift from negativism to positivism and we know that being positive improves our health!

Overeating and Socializing

Did you know that the number of people that you have dinner with can alter the amount of food you eat? According to Brian Wansink, PhD, eating with 7 or more guests can make you eat 96% more food! That’s like eating another whole dinner. His studies have shown that our eating environment greatly impacts our food intake. Awareness is the first step; now you can preplan when you dine with a large group.

Sleep and A Cluttered Room

Do you want a peaceful night sleep? De-clutter your bedroom. We tend to use our bedrooms as a place to put things that we don’t know where else to place and the junk gets piled up. Our bedroom should be our sanctuary- the place we can go to relax, rejuvenate and recharge. Clear all the clutter out of your bedroom. Bring it to the attic, garage or get rid of it. Organize if it is needed for everyday. Zzzzz…