Stay Thirsty, My Friends!

Unless you live under a rock--and if so, we don't judge!--then you know that's a quote from a beer commercial.  And not meaning any disrespect for the most interesting man in the world, please ignore that statement.

It's a new year and, of course, New Year's resolutions are coming at us from all directions.  Ignore them.  Yep.  Let's start a trend: NO MORE RESOLUTIONS!  Actually, resolutions are good--goals are better, but the point is that we don't need a new year to start over.  But since we're here at the start of a brand new year, I thought now would be a great time to go back and start again...with...water!

If you're like me, water's probably one of the first things you stop drinking during the holidays.  Oh sure, a glass here or there, but now we have options that are only around during the colder months--hot chocolate, eggnog, pumpkin spice lattes--and they create a sense of urgency around opting for that instead of the good ol' stand by of water.

If you need a reminder or you're new here [WELCOME!], you can always go back and read H2OMG!

Or if you want to immediately catch up on all water related posts, I've very nicely compiled a list [okay, blogger very nicely compiled a list]!

The point is that regardless of what you are or are not eating and drinking, your body needs water.  And I think you'll find [I did!  EUREKA!] that if you'll just provide about 64 oz of actual water for your body to utilize you will find yourself eating and craving less.  Give it a shot, what have you got to lose?  Except perhaps a bit of weight....and tiredness....and toxic waste...

~a little salt for your margarita, which of course will be preceded and followed by a big ol' glass of water!

Roughing It!

To quote Havard University's School of Public Health [14]: it's time to start roughing it!

Here are some recommendations they make for increasing fiber

1. Eat whole fruits instead of drinking fruit juices.
2. Replace white rice, bread, and pasta with brown rice and whole grain products.
3. Choose whole grain cereals for breakfast.
4. Snack on raw vegetables instead of chips, crackers, or chocolate bars.
5. Substitute legumes for meat two to three times per week in chili and soups.
6. Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh). 

Okay, so how?  Well, again, the good folks at Harvard (all on the same website link above), nicely provide us a list of foods that you can add to your diet to increase both types of fiber (because they are both equally important!)

Soluble fiber is that which dissolves in water and is responsible for helping lower your cholesterol and regulating your blood sugar.

• Oatmeal, oatbran
• Nuts and seeds
• Legumes
• Beans
• Dried peas
• Lentils
• Apples
• Pears
• Strawberries
• Blueberries

Insoluble fiber is that which does not dissolve in water, and thus, really good at cleaning you out!

• Whole wheat bread
• Barley
• Couscous
• Brown rice
• Bulgur
• Whole grain breakfast cereals
• Wheat bran
• Seeds
• Carrots
• Cucumbers
• Zucchini
• Celery
• Tomatoes

Also, another great source of information on fiber is www.dietaryfiber.com which will provide you will all the information--and much more--you could ever want or need to know about fiber!

And again (yes, you're getting this on ever fiber post!) remember to drink your water and take it slow on increasing your fiber to avoid any unfortunate, um, side effects!

~a grain of salt for your bloody mary (because it has tomatoes and a celery stick, both of which help boost your insoluble fiber!)

Beans, Beans The Magical Fruit...

This week's Hellthy Habit is upping your fiber intake.  The recommended daily [12] intake is 38 grams for men and 25 grams for women (which drops to 30 & 21 grams respectively for everyone over 51 years).

JUST A WORD OF WARNING: fiber is not the thing you on which to go overboard!!  You definitely want to work your way up slowly, otherwise, your stomach, intestines, and anyone living, working, or within a 10 feet radius won't be thanking you very much!!!


The first thing you need to do is figure out how much fiber your getting already and then set about to increase it several grams a day until you've reached your goal.  So, how to up your fiber intake?


Fruits
Veggies
Whole Grains
Beans


Of course you can use supplements (think Metamucil or FiberOne), but in the long run getting fiber from food is better, as foods that have the most fiber, like fruits & veggies, have other benefits (vitamins, minerals, antioxidants, etc, etc.).


So what's the point of bulking up your diet?


Not only does the fiber make you more regular (good pooping is important!), but it lowers your risk for heart disease by lowering your cholesterol and regulating your blood sugars (which also reduces your risk of developing diabetes), and it helps you feel fuller longer, which of course helps curb your appetite.  No matter how you look at it, you can't go wrong with more fiber!


~a little salt for your bloody mary & celery, for the fiber of course!


PS--don't forget to drink water, it helps the fiber work better!

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!)

All You Can Eat!

Tiny serving sizes left you feeling so hungry you could eat a horse & chase the rider?

Well the good news is that if you are consistently eating less, your body will eventually recognize the smaller portions and allow you to feel fuller on less food (contrary to popular belief, you stomach does not shrink!  ALAS!).  While it is great to keep in mind and perhaps motivate you to eat smaller portions, it's not helpful for the empty feeling in your stomach right now!

So here are three things that help fill me up:

1.  Eat more veggies!  I can hear it now: groan. groan. groan.  Say what you want about veggies, but they are chock-full of fiber (for helping you feel full), vitamins (to keep you healthy), antioxidants (to keep looking fabulous), AND they are very low in calories (ha ha ha ha....guess what I'm going to make next week's Hellthy Habit?!?!?!).  So, if you've eaten and you're still feeling hungry, go ahead--fill'er up with veggies!  Of course, that would be non-laden in fatty sauces kinds of veggies.  Broccoli & cheese is great, as is a great big salad with lots of ranch dressing, but neither are great ways to whittle your waist!

2.  Soup is another great filler--but again, like your veggies, if you want soups where you can eat all you want, then stick to broth-based or veggie filled soups.  The creamy soups will also help fill you up, but if you're eating them as a filler before your meal, then stick to a--as in ONE actual 8 oz--cup.

3.  Water--yep, our beloved Hellthy Habit prior to this one.  Studies show that being well hydrated goes a long way in helping you stay full & satisfied.  In fact, our cravings for thirst & hunger are so interlinked we often mistake thirst for hunger.  Next time you're STAAAARVING, try drinking a big ol' glass of water first, wait a few minutes and then reassess your hunger.  You might find that you're not so STAAAARVING after all!

~a little salt for your shot of tequila and wedge of lime (as that's the proper serving size and will help prevent scurvy of course!)

A Watery Finish

I gave you a bit of extra time with increasing your water intake, so how did you do?  Find methods that worked better than others?

Hopefully by now--if you're playing along--you'll be a water pro.  MY biggest challenge with this habit is not getting sick of drinking water.  Funnily enough, I rarely have that problem with beer and wine.  Then I realized it's because sometimes I drink Stella and other times I drink Guinness, depending on my mood.

Water is the same way--you need to find ways to make it more exciting.   For me that's sparkling water, specifically flavored sparkling water.  But maybe you hate sparkling--or as my niece likes to call it, fuzzy--water!  That doesn't meant that you can't have exciting water.  Pretend your house is a fancy, schmancy spa and add fruit & let the flavors seep in! Personally, I like watermelon and orange.  Play around with different fruit combinations, throw a few slices /pieces in the bottom of the pitcher, fill with water, and viola! you're on your way to tasty, exciting water!  In case you're wondering, no...i don't eat the fruit, it gets waterlogged and all the delicious flavors are now in the water.

If you're drinking bottled or sparkling flavored water, just make sure it has no calories, artificial sweeteners (see The Skinny on Diet Drinks), or sodium.  It has been suggested that I need a Hellthy Drinks sections--great idea!--so be on the look out for that soon.

~a little salt for your tequila & lime (to prevent scurvy of course!), followed by a big ol' glass of water!

The Skinny on Diet Drinks

Diet drinks seem to have revolutionized the diet fads ever since Tab broke out with ads promising a fabulous drink alternative for those who wanted soda without the calories.  And they can be a great dietary aid.  The problem is that they are not a miracle worker and the more studies that come out, the more they suggest that negative effects of diet drinks just might outweigh the positive effects.  Of course, this is a new topic for research and, as such, more studies are needed.

A New York City study found that people who drink diet sodas every day have a 61% higher risk of developing vascular disease, even accounting for other high risks behaviors, such as smoking, exercise, and alcohol consumption [3].  And a Boston study found that women who drank more than 2 diet drinks had a 30% decrease in kidney function, quite significant when you consider that nearly 20 million Americans  have been diagnosed with kidney disease [4].

Ironically, what all of the studies also found that the negative effects found with diet drinks are not found with regular sugary counterparts.  So what the heck is going on?  No one knows for sure.  What doctors and dieticians are surmising is that when people consume diet drinks, they are being less careful about the other things they are consuming.  Let’s face it, if you’re ordering a Big Mac supersized that Diet Coke isn’t going to be all that helpful!

So what’s a girl (or boy) to do?  Try to limit the number of diet drinks you are drinking daily, substituting it with water, preferably (what? this week’s Hellthy Habit is Drink Your Water! You knew I was going to work it in somewhere!!). I feel like Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D [5] sums it up best with this bit of advice:

Healthier choices abound. Start your day with a small glass of 100 percent fruit juice. Drink skim milk with meals. Sip water throughout the day. For variety, try sparkling water or add a squirt of lemon or cranberry juice to your water. Save diet soda for an occasional treat.

~a little salt for your tequila and lime (to prevent scurvy, of course!), followed by a BIG glass of water!

H2OMG!

The very first habit I've listed in my HEALTHY HABITS! section above is drinking water.  I can't even stress how important it is.  Sure, we all know the body is mostly made up of water--cells have about 65-90% [1].  But do you really know the power it possesses [I hope you heard that in a Darth Vader voice!]?

IF NOTHING ELSE will motivate you to drink it (and we've all been there!), it honestly helps your skin look better in a relatively short amount of time.  Here is how I can easily tell if my water consumption is down and my non-water consumption is up: my face, as in the amount of pimples (or spots or acne or whatever you wanna call it) I have.  When I'm drinking a lot of water and not much of anything else, my face is clear.  Actually it was my dearest roommate who first made the observation that since we embarked on this journey her face was a lot clearer than it ever has been.  This made me realize it had been awhile since I'd used my concealer.  Thus I started paying closer attention and realized the more water (and thus less non-water) I drank, the clearer my skin was regardless of what I was eating, how stressed I was, or the time of the month.  Pretty darn cool if you ask me.  Especially given it's free :)   Not everyone in the world has access to free and safe drinking water, so please don't waste it [I'm trying REALLY hard not to quote Dirty Dancing right now]!

Want more scientific benefits to water?  Coringe [2] shares 10 cool things you may not know:

1. Water prevents DNA damage and make repairs more efficiently.
2. Water increases the efficiency of the immune system in the bone marrow, including against cancer.
3. Water is the main solvent of all foods, vitamins, and minerals; It used to break down these materials and metabolism and its assimilation.
4. Water gives energy to the food, so that food particles could provide energy during the digestive process.
5. The water used as conductor of all substances in the body.
6. Water increases the efficiency of red blood cells capture oxygen in the lungs.
7. Water cleaning toxic waste from different parts of the body and took it to the liver and kidneys to be excreted.
8. Water is the main lubricant in the joint cells and helps prevent arthritis and back pain.
9. Water cooling system is important for the body (through sweat) and heating the body (electrical).
10. Water helps reduce stress, anxiety, and depression.

How do you like them apples?  Mmmm...apples are another amazing food--okay superfood if you like "it" jargon.  But that is a discussion for another post!  In the meantime, DRINK MORE WATER!

~a little salt for your tequila and lime (for prevention of scurvy)...followed, of course, with a big ol' glass of water!