Every morning when I wake up I pour myself a cup of coffee, turn on my computer, and spend the next 45 minutes or so checking emails and doing a bit of work. Occasionally, I try to fit in a yoga video before my shower to give myself a little energy for the day. My goal is to get out the door by about 7:40 so I can be at work at 8. Yet I never seem to leave before about 7:53, which in turn causes me to arrive at work later than I expected.
The funny thing is, every day I’m surprised when I don’t get out the door on time. Although I don’t take any action to correct my behavior, I always think that today things will be different. Are there areas in your life where you continue to do the same thing over and over again and expect different results? The only way your life is going to change is if you take charge and change it.
Do you need to lose weight? There are only two ways to go about doing so – exercising more and/or eating less. If you’re not doing either of these things, you can’t expect the weight to simply come off. Just because you desire something doesn’t cause it to happen. Maybe you need to reduce your level of stress because it is causing harm to your health. Yet you don’t take the necessary steps such as journaling, exercising, or simply taking time out of your day just for you.
The first step to changing is to identify the area that needs work. Once you know what that is, write down two or three actions that will help get you there. Post those in a place where you will see them every day so you can be reminded of what you need to do. And remember, doing the same thing over and over again will not get you different results.
Tuesday, December 2, 2008
Wednesday, November 26, 2008
The Best Way to Start Thanksgiving
For the past three years I have spent my Thanksgiving morning at the gym with my favorite spinning instructor. There was no better way to start the day than participating in something I love. It always reminded me of how thankful I am to have good health and the opportunity to continue to stay healthy. Not only that, but starting off one of the most over-indulgent days of the year at the gym really prevented me from going too crazy at Thanksgiving dinner.
Have you ever noticed that when you work out you have more of a tendency to continue with healthy habits throughout the rest of the day? You know how much effort it takes to burn off a few hundred calories and it makes you think twice about that second (or third!) slice of pie. This year I don’t have a gym membership but I do plan to go for a long walk and enjoy a beautiful morning.
I challenge you to get some exercise at some point on Thanksgiving Day as well. I know it’s a busy day, and even busier if you are hosting, but there is always something you can do. Even if it means three activities for ten minutes each, every little bit helps. If you are fortunate enough to be in good health show your thanks and do your part to keep it that way.
Have you ever noticed that when you work out you have more of a tendency to continue with healthy habits throughout the rest of the day? You know how much effort it takes to burn off a few hundred calories and it makes you think twice about that second (or third!) slice of pie. This year I don’t have a gym membership but I do plan to go for a long walk and enjoy a beautiful morning.
I challenge you to get some exercise at some point on Thanksgiving Day as well. I know it’s a busy day, and even busier if you are hosting, but there is always something you can do. Even if it means three activities for ten minutes each, every little bit helps. If you are fortunate enough to be in good health show your thanks and do your part to keep it that way.
Thursday, November 13, 2008
How to Use Fresh Herbs in Every Dish
Cooking with herbs such as basil, cilantro and parsley, among others, is a great way to add flavor to dishes without having to add salt. Herbs also provide a great antioxidant boost. When I buy herbs I usually find that I cannot use them up entirely before they go bad. A great solution for this is to freeze them. By doing so, they will last for up to two years.
Next time you buy fresh herbs use what you need, then chop up the rest in the same way you would for a recipe. Place them in ice cube trays and fill with water. Once they're frozen simply pop them out and store them in freezer ziplock bags.
These are best used for soups or stews, but can also be used for a variety of other dishes. If you are cooking soup throw in as many ice cubes as necessary. Enjoy the savings you'll reap and the flavor of fresh herbs.
Next time you buy fresh herbs use what you need, then chop up the rest in the same way you would for a recipe. Place them in ice cube trays and fill with water. Once they're frozen simply pop them out and store them in freezer ziplock bags.
These are best used for soups or stews, but can also be used for a variety of other dishes. If you are cooking soup throw in as many ice cubes as necessary. Enjoy the savings you'll reap and the flavor of fresh herbs.
Wednesday, November 12, 2008
Dip Your Pancakes
I know you've probably heard the advice that you should dip your salad in your dressing rather than pouring it on top. If you haven't tried this before you would be surprised at how much less dressing you use by doing so. I recently discovered that it works even better for pancakes.
Whenever I eat pancakes I tend to pour on the syrup and then always end up adding more because they soak it all up. The calories in syrup can really add up - 1/4 cup has 210 calories in it, and most of us use even more than that. A much better option is to put the syrup in a separate container and dip as you go.
I tried this at breakfast yesterday and I used less than half of the syrup I poured for myself. And the surprising thing is that it tasted more syrupy than normal with it being on the outside of the pancake. Give it a try, I think you'll agree that this is a much better option.
Whenever I eat pancakes I tend to pour on the syrup and then always end up adding more because they soak it all up. The calories in syrup can really add up - 1/4 cup has 210 calories in it, and most of us use even more than that. A much better option is to put the syrup in a separate container and dip as you go.
I tried this at breakfast yesterday and I used less than half of the syrup I poured for myself. And the surprising thing is that it tasted more syrupy than normal with it being on the outside of the pancake. Give it a try, I think you'll agree that this is a much better option.
Thursday, November 6, 2008
Know Your Numbers
This is the time of year when many companies offer screenings to their employees. What a great opportunity to find out the status of your health without having to take a trip to the doctor! It is important to monitor your numbers, including your blood pressure, cholesterol, and waist size. That way, if you see changes from year to year you can take care of the problem immediately, rather than reacting to it years down the road.
Having healthy numbers means a healthy heart. By following a lifestyle of balanced eating, regular exercising, and not smoking, you can achieve good numbers, or even turn them around. Here is a quick guide to your important numbers.
Blood pressure
Blood pressure is often called the “silent killer” because the only way to tell if it is high is to have it checked. About one in three adults has high blood pressure, but because many people do not get checked, about 1/3 of those do not know it.
• Normal blood pressure is below 120/80
• Pre-hypertension is 120 to 139 (systolic) and 80 to 89 (diastolic)
• Hypertension (high blood pressure) is 140 or higher (systolic) and 90 or higher (diastolic)
Cholesterol
Cholesterol is a predictor of heart attacks. As you have probably heard, there is “good” cholesterol and “bad” cholesterol. When cholesterol is measured there are three numbers that are looked at: HDL, LDL, and triglycerides. They combine to give you total cholesterol, but all three numbers are most important. Here is what you should aim for.
• Total cholesterol under 200 mg/dL or lower
• HDL (“good”) cholesterol of 50 mg/dL or higher, if you are a woman, or 40 mg/dL or higher if you are a man
• LDL (“bad”) is optimal at 100 mg/dL or lower
• Triglycerides should be less than 150 mg/dL
Waist size
More important than your weight or your BMI is your waist size. Why is that? Because your waist size predicts your heart disease risk. If you are a woman and your waist is over 35 inches, or over 40 inches in a man, your risk of cardiovascular disease, diabetes, metabolic problems, high blood pressure, and abnormal cholesterol are increased. Get out a tape measure and see what yours is for yourself. Your numbers can improve significantly even by losing just one inch.
Take every opportunity you can to get your numbers checked and monitor them each year. Your life literally depends on it.
Having healthy numbers means a healthy heart. By following a lifestyle of balanced eating, regular exercising, and not smoking, you can achieve good numbers, or even turn them around. Here is a quick guide to your important numbers.
Blood pressure
Blood pressure is often called the “silent killer” because the only way to tell if it is high is to have it checked. About one in three adults has high blood pressure, but because many people do not get checked, about 1/3 of those do not know it.
• Normal blood pressure is below 120/80
• Pre-hypertension is 120 to 139 (systolic) and 80 to 89 (diastolic)
• Hypertension (high blood pressure) is 140 or higher (systolic) and 90 or higher (diastolic)
Cholesterol
Cholesterol is a predictor of heart attacks. As you have probably heard, there is “good” cholesterol and “bad” cholesterol. When cholesterol is measured there are three numbers that are looked at: HDL, LDL, and triglycerides. They combine to give you total cholesterol, but all three numbers are most important. Here is what you should aim for.
• Total cholesterol under 200 mg/dL or lower
• HDL (“good”) cholesterol of 50 mg/dL or higher, if you are a woman, or 40 mg/dL or higher if you are a man
• LDL (“bad”) is optimal at 100 mg/dL or lower
• Triglycerides should be less than 150 mg/dL
Waist size
More important than your weight or your BMI is your waist size. Why is that? Because your waist size predicts your heart disease risk. If you are a woman and your waist is over 35 inches, or over 40 inches in a man, your risk of cardiovascular disease, diabetes, metabolic problems, high blood pressure, and abnormal cholesterol are increased. Get out a tape measure and see what yours is for yourself. Your numbers can improve significantly even by losing just one inch.
Take every opportunity you can to get your numbers checked and monitor them each year. Your life literally depends on it.
Monday, November 3, 2008
Eating Fast Could Make You Fat
Eating quickly until you're full may just be causing you to be overweight. Japanese researchers found that those who eat their meals quickly are three times more likely to be overweight.
For their study, researchers asked more than 3,000 Japanese volunteers ages 30 to 69 about their eating styles. About half of the men and a little more than half of the women said they ate until they were full. About 45 percent of the men and 36 percent of the women admitted to eating quickly.
The outcome was that those who indicated they ate quickly and until they were full were three times more likely to be fat. When you eat quickly your brain doesn't register when you're full, so you're likely eating more than you need to.
If you find yourself eating quickly try to consciously slow down. And put less food on your plate than you think you want. Once you've finished that amount, take a short break before deciding if you want more.
For their study, researchers asked more than 3,000 Japanese volunteers ages 30 to 69 about their eating styles. About half of the men and a little more than half of the women said they ate until they were full. About 45 percent of the men and 36 percent of the women admitted to eating quickly.
The outcome was that those who indicated they ate quickly and until they were full were three times more likely to be fat. When you eat quickly your brain doesn't register when you're full, so you're likely eating more than you need to.
If you find yourself eating quickly try to consciously slow down. And put less food on your plate than you think you want. Once you've finished that amount, take a short break before deciding if you want more.
Wednesday, October 29, 2008
Track Your Progress
Sometimes I don’t give myself enough credit for my healthy habits. I might have one or two days where I don’t eat as healthy as I’d like to, or I don’t exercise as much as I’d planned. And those are the days that I tend to be hardest on myself, and if I’m not careful the rest of my plans for good health go out the window.
One remedy that I’ve found is to write things down. By writing down what you’re doing you will be able to go back and see all of your progress. And on those days when I don’t give myself enough credit I can look back and see all that I’ve done, and feel good about it.
We’ve created a physical activity log so that you can easily keep track of how much you’re doing. This is also a great planning tool so that as you think about an upcoming week you can decide which days you have time to fit in exercise. If the log form doesn’t work for you try simply writing things in a notebook. It doesn’t have to be elaborate or fancy, just something that will help keep you on track.
One remedy that I’ve found is to write things down. By writing down what you’re doing you will be able to go back and see all of your progress. And on those days when I don’t give myself enough credit I can look back and see all that I’ve done, and feel good about it.
We’ve created a physical activity log so that you can easily keep track of how much you’re doing. This is also a great planning tool so that as you think about an upcoming week you can decide which days you have time to fit in exercise. If the log form doesn’t work for you try simply writing things in a notebook. It doesn’t have to be elaborate or fancy, just something that will help keep you on track.
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