Small Changes

The good folks at WebMD [11] put together a collection of ways to "slim down without dieting."  Sounds great to me, since D-I-E-T is a nasty, nasty four letter word in my humble opinion!  They've found easy to tweak things that will help you modify how you eat in manageable, um, bites--thus increasing your odds of success and lowering your odds of failure. 

1. Eating slower & making your meals last longer than 20 minutes (they suggest using a timer!)
2. Sleeping more (although not too much, which we'll learn when we tackle sleeping.  While different studies suggest different amounts--7-9 hours/night seem to be the most ideal)
3. Eat more veggies (hmmm...where have we heard this before?!?!?)
4. Adding soup (broth-based that is) to your meal(s)
5. Eating whole grains (make sure whole is in the ingredients, like whole wheat) and avoid refined grains like the plague (well, they didn't say it, but I'm sure it's what they mean!!)
6. Eyeball your skinny clothes!  By keeping something that's a bit too snug in eye range, you're more likely to stick to your guns!
7. Skip the bacon (i resisted the urge to scream and throw a tantrum like a 5 year old diva told she can't have a new pair of shoes to match her new backpack)...sigh.  okay fine, but I'm still saving it for an occasional treat, thankyouverymuch!
8. Build a better slice of pizza by chosing more veggies and less (or no) meat and going easy on the cheese.
9. Cut back on the sugar--particularly in sugary drinks (switch to water or seltzer and save your calories for delicious indulgences, like CHEESECAKE...hopefully there's not a "never eat cheesecake again" suggestion or I will have to act like the aforementioned 5 year old diva!)
10. Use tall thin glasses rather than short wide ones--you'll trick your brain into serving yourself less (works for using smaller plates, bowls, forks, spoons, etc...as you already know if you've been keeping up!)
11. Limit alcohol intake...a little is good, but too much has too many calories and also loosens your inhibitions making it more likely to select the burger & fries rather than the grilled salmon and salad.
12. Sip green tea, as some studies are showing that it might temporarily boost metabolism (no sweatin' required!).  
13. YOGA! Not just for the exercise component, but also because it forces you to focus and tune-in to your body, which can help you resist overeating and indulging in less-than-healthy foods less frequently.
14. Eat at home, where you can control portions, ingredients, cooking methods, etc.  While some places, such as NYC, are taking initiatives to make the consumer more informed (much to their shock!) by posting caloric content--not everywhere is doing this yet nor is every restaurant, so save your splurges and dine out less frequently.
15. Catch the "eating pause"--that moment when you momentarily drop your fork--it's your body signalling you're done!  so listen up, put your fork down, and box the rest up for leftovers!
16. Chew strong mint (sugarless) gum.  Or brush your teeth.  Anything to make you not want to put anything else in your mouth!
17. Shrink your dishes (apparently I was jumping ahead of myself earlier!  yes, I'm reading and typing at the same time..that way you're experiencing it as I'm experiencing it!) even though you're eating less, you'll be cleaning your plate and so you won't feel like you're missing a thing!
18. Get your portions right (REMEMBER MY CEREAL BOWL?!?!?! that's all I have to say about that!)
19. Try to aim for 80% fullness, rather than 100%, or as the Japanese call it hara hachi bu. Smaller plates, smaller utensils, and stopping at "the pause" all help!
20. Eat out YOUR way!  Going out is fun and inevitable, so make the most out of it.  Order appetizers as meals.  Start with a broth based soup or a house salad (NOT drowning in dressing!).  Split entrees with your friends, BF, spouse or yourself the next day (i.e. have half boxed up immediately rather than waiting until you're done eating).  Ask for steamed veggies or grilled meats.  Most restaurants are happy to comply, if not, find a new favorite restaurant!
21. Reach for the red sauce!  Since they're tomato based, they're chokkers with lycopene and have much less calories than the creme based sauces.
22. Go meatless more often.  While lean meats are a great source of protein, going veg or vegan more often will help you shave calories (presuming of course, you're not replacing lean meat with fettuccine alfredo!)
23. Burn an extra 100 calories a day.  Take a walk, hike, jog, clean the house more vigorously--the little stuff adds up!
24. CELEBRATE!  Be it meeting an exercise goal or even making it through the day without any soda--treat yourself to reward your positive behaviors--trust me, you'll want to be doing more!  Personally, I like using mani/pedi or spa treatments, but whatever floats your boat.

Challenge yourself to start working down this list--it's a sure fire way to get in the express lane on the road to hellthy!  Now, let the tweaking--and losing--begin!


~a grain of salt, taken preferably with a shot of tequila and a wedge of lime (to prevent scurvy, of course!)

I Like to Move It! Move It!

According to the great folks at the CDC [9], one should be aiming for 150 minutes of moderate or 75 minutes of intense exercise and 2 days of full body muscle strengthening exercises weekly.

Say what?  Okay, first off, what is exercise?  Anything that (according to CDC) gets your body moving.  Moderate exercises include things like walking, water aerobics, riding a bike leisurely/flat terrain, or pushing a lawn mower.  Intense exercise includes running, biking through hills, basketball, tennis--things that are going to make you (at least they make me) sweat and quickly! Aside from weight-lifting, other muscle strengthening exercises include yoga, resistance bands, sit-ups/push-ups, and even hard core gardening that requires a lot of movement, like digging, planting, etc.

The grrrreat news is that you can break exercise up into much smaller sessions (and for the sake of your body, you probably should!).  Even small 10 minute brisk walks several times a day adds up!  So for example, every day I walk the pupcicle twice day for at least 10 minutes each walk, except on Sundays when I take her for a longer walk--usually in the 45-60 minute realm.  Even if I'm walking the absolute minimum and not a second more, I'm accruing 165 minutes a week.  Throw in a couple of strengthening days and viola!

Of course, YES! I completely realize that's a lot easier said than done, but the point is--you need to start somewhere...ANYWHERE and then build up to where you need to be. TRUST ME when I tell you that if you're a certified couch potato, going out and trying to run 3 miles is not the wisest course of action!  Your body will not thank you--at all!--and will be further resistant to exercise in general.  Start slowly and remember that something is better than nothing. 

A couple of quick pointers (and any you'd like to add would be greatly appreciated!):

1. Schedule it in to your daily planner & treat it like you would a meeting at work.  
2. Try something new & exciting--be it a class or joining a sports league.
3. Make it fun--you're more likely to say yes! rather than no.
4. Reach out to your inner child and games--like jumping rope and hula hooping--that you used to play. There are lots of exercise gaming programs (like for the Wii), which allows you to play in the comfort of your own home.
5. Really tight schedule?  Give up a bit of your lunch hour to take a walk around the building or block.  Also if you travel via public transportation, get on and off a stop or two away from yours.  It might add 10-15 minutes on to your commute, but you'll quickly notice the benefits!
6. Don't let bad weather stop your progress.  Can't afford to invest in bad weather gear built for exercising? Invest in some DVDs you can pop in (or as previously mentioned, utilize that Wii gathering dust under the tv)--you can even get them from Netflix!
7. Invest in a pedometer and work your way up to 10,000 steps a day.

I feel like there are a few more I'm forgetting, but in the meantime, get out there and move it! move it!

~a bit of salt for your tequila and lime (to prevent scurvy and of course only after your workout!)

Motivations to Move!

Sorry, I'm not talking about relocating--except to move your bum off the couch!  This post is all thanks to the Mayo Clinic [5], who has very kindly put together 7 great reasons to exercise on a regular basis. 

1. It helps with weight control by burning calories.  It also, depending on the exercise, can be a great outlet for stress and a great alternative to eating your troubles away! Many moons ago, I used to take a kickboxing class and let me tell you, NOTHING was better than standing in front of a punching bag working out all your frustrations.  I hear roller derby is also great for that!!
2. Did you know that exercising regularly can help raise your HDL's?  That would be High Density Lipoprotein--aka "good" cholesterol--not Hot Dashing Lover, but while I'm thinking about it, the second definition would be a GREAT way to get some regular exercise!  hubba!hubba!  Anyway, yep--raises your HDLs AND it lowers your triglycerides!  By doing so, it helps lower your risk of developing cardiovascular and cerebrovascular diseases (that's just a fancy, schmancy way to say heart disease and strokes).  Plus regular exercise has been linked to managing Type 2 Diabetes, depression, arthritis, and even some types of cancer!
3. Exercise--regardless of regularity--is a mood booster!  As previously mentioned, it's a great way to relieve a bit of stress and can help give you a bit of focus for your problems.  Will walking save the world or solve all your problems?  No, but if something is weighing heavily on your mind or you're not sure which road to take, exercise has been shown to release the chemicals in your brain that help you relax and feel happier.  Next time you're a bit stressed, give it a go--what do you have to lose (other than a bit of weight, some triglycerides, and a bit of tension)?
4. It's also an energy booster.  I know it seems crazy, but exercising regularly gives you more energy.  It seems like an oxymoron and certainly the last thing you want to do when you're exhausted, but exercising (even a little) will help give your dragging booty a pick up!  Do you tend to get sleepy after lunch or mid-afternoon?  Try a quick walk--even if it's just around the block or up and down the hall a couple of times--it's amazing effective!
5. Regular exercise is also a key component to sleeping better and more soundly.  Of course, don't run 3 miles right before bed, otherwise you'll be too energized to sleep!  I certainly notice that when I'm being good and exercising regularly, I get much more meaningful sleep--and I fall asleep much quicke---zzzz...  ;-)
6. Getting your mojo back!  Yep, exercise (I knew I'd find a way to use a Hot Dashing Lover!!) can help improve your sex life. Aside from making you feel better about yourself, giving you more energy, and putting you in a better mood, regular exercise can lead to enhanced arousal for women and less erectile dysfunction in men.  So put down the Viagra and take up a spinning class!
7. It's fun!  Okay, so you have to make it fun.  No one says that you have to be a slave to cheesy 80s fitness videos or being saddled with an Arnold Schwarzenegger-look alike in the weight room. Get out your hula-hoop (alright, go buy one), join a roller derby team (Go Bonita Apple Bomb!), or grab some friends and create your own Pilates session.  If you make it fun, you're a lot less likely to back out or find excuses not to go!

So, that's it!  7 great reasons to strap on a helmet, dust off your bike and go for a ride!

~a bit of salt for your lime and tequila (to prevent scurvy and post workout, of course!)

Just A Spoonful of Sugar...

...helps the medicine go down!

I have no doubt you now have Mary Poppins running through your head (as well you should!).  I'm also realizing that this would have also been a great title during our "limit sugar" time, but c'est la vie!

The medicine to which I refer is taking my own advice.  If you've been checking in regularly or have signed up as a follower, first of all: THANKS!  and secondly: sorry the posts have been a bit bare this week.  It was a crazy week and I definitely did NOT take my own advice about finding "Me Time" and do a little blogging (because, yes, it relaxes me!).

This week's Hellthy Habit is....EXERCISE!  This by far is THE hardest thing for me to do on a consistent basis, even though I know...KNOW!...how amazing exercise can be for your overall health!  It is more amazing when you realize that just a little bit every day can add up to some big results.

I have some friends who do this amazingly well, like my friend Lil, who leads her own BodyPump class or Candice, who's a Roller Derby Queen, or even Hunter, who thinks all veggies are out to kill her, but loves exercise, I think, in any form.

But not me.  I'm very slovenly in this respect.  I do enjoy my long walks with the pupcicle, but not enough to get up an hour early to do so and it's hard when I get home to motivate myself, even though I know that I'll feel much better afterwards.

I had an ah-ha! moment on the scale this morning (not sure if you're paying attention, but I did update my Numbers Don't Lie section--yay me!)  I have been making it a point to walk the Darling Princess Adelaide at least 10 minutes a day.  [I know it should be more, but save you're breath--nothing you could write in and tell me about what an evil dog mom I am will be harder than what I tell myself!] Anyway, when I got on the scale, I had dropped 3 pounds from two weeks ago!  And let me tell you, that aside from eating veggies, drinking lots of water, and the increase in walking, I have been not to diligent with any of my Hellthy Habits!

I'm not so naive to think that it's ALL the exercise, but I think the increase in exercise--we've logged over 75 minutes thus far this week--has helped!

My other ah-ha! moment came last night when I realized that while I do enjoy long walks with Addy and should give her more walking time overall, it doesn't have to be the only exercise I do.  For the longest time, I've been feeling guilty about all exercise that didn't include Addy.  But then I realized that if pilates & yoga and swimming will help give me more energy, in the long run that will help Addy get longer walks!

So...I'm joining a gym.  Shocking, but true.  Something I haven't done in a very, verrry long time, but I'm actually kind of excited to get started.  Again, shocking, but true!

Let's The Games Begin!

~a little salt for your tequila & lime (to prevent scurvy of course!)