Today’s Tip: Try something new at least once a week

Over time, we all gather a set of constricting habits that trap us in a zone of supposed comfort. This “comfort zone” is usually well below our potential to live a fully realized happy and healthy life. Soon our habits slip below the level of our consciousness, but they still determine what we think and ultimately determine what we can and cannot do—and what we cannot even bring ourselves to try. As long as you let these habits rule, you’ll be stuck in a rut. When was the last time you tried something totally new? How often do you step outside you comfort zone?

Variety is important! We have all heard the saying that “Varity is the Spice of Life.” It’s true with the foods you eat as well because it’s the best way of ensuring you get all the nutrients you need.

There aren’t any “Super Foods” that contain all the nutrients you need. You really need a wide variety to receive all the protein, fat, carbohydrates, minerals and vitamins it requires for good health. By consuming spices, vegetables, fruit, different whole grains, tea, nuts, seeds you are ensuring you will get enough antioxidants both in quantity and variety.

Here is something new to try:

Purple Baby Artichokes

Braised Purple Baby Artichokes

First remove all large outer leaves, trim stems, cut in half lengthwise  – do not clean out center leaves, the entire baby artichoke will be tender enough to eat.

In a large sauté pan add enough olive oil to coat the bottom of the pan, enough white wine to cover artichokes (you will need quite a bit of ww so use a good one but not so good that you will cry as you poor it into the pan – you will need to add more as the artichokes soak it up) a couple smashed garlic cloves and juice from half a lemon, cook over low heat for about an hour or until tender.

Serve as an appetizer or over risotto and don’t forget to drink the rest of your white wine – like you really need me to tell you that.

Digestion is the complex process of turning the food you eat into the energy you need to survive. So, obviously it is extremely important for everyone and even more so for those who trying to lose weight. The best diet in the world won’t help if you aren’t digesting your food properly. Fortunately, there are some very simple steps we can take to improve our digestion but first let’s look at some symptoms and problems caused by poor digestion.

• Chronic fatigue
• Premature aging (reason enough to improve digestion in my book!)
• Arthritis
• Poor skin and hair quality
• Toxicity
• Gastric ulcers
• Allergies
• Insomnia
• Joint and muscle pain
• Nausea
• Skin disorders
• Sugar cravings
• Heart burn
• Cancer
• Many other diseases

Our bodies host over 100 trillion bacteria most of which are necessary to sustain health. The presence of beneficial bacteria in the intestines aids digestion, inhibits the growth of disease causing micro-organisms like E. coli and salmonella and even helps lower cholesterol. These friendly bacteria are called intestinal flora or “probiotics.” The additional benefits of beneficial bacteria are numerous.

A healthy lower intestine should contain at least 85% friendly bacteria to prevent the over colonization of disease causing micro-organisms. We can maintain our health with 15% unfriendly bacteria, if we have at least 85% probiotic friendly bacteria. Most people have this percentage reversed so…

Foods containing probiotics

Yogurt: Check the label to make sure your yogurt contains live and active cultures

Fermented Cabbage, Brined Olives and Salted Gherkins: Sauerkraut in Germany, kimchi in Korea, curtido in Central America or choucroute in France, fermented cabbage is consumed wherever cabbage itself can be grown. Be adventurous and try new things. Some fermented products might take a while to get used to but once you do your tummy and digestive system will thank you!

Fermented soy products such as miso

Kefir: Lifeway offers a complete line of kefir products

Lifeway kefir

Cultured dairy products: Buttermilk, raw milk & cheese, acidophilus milk and Horizon Organic sour cream and cottage cheese with added “health-promoting live and active cultures for digestive health.” raw milk.

Organic Pastures Raw Milk

LaLoo’s Goat’s Milk Frozen Yogurt: It’s yummy and naturally chock-full of S. Thermophilus, L. Bulgaricus, L. Acidophilus and Bifidus… win/win!

LaLoos Goat

Good Belly probiotic juices

Verb Good Belly Juices

Perfect Food: The name says it all. Not only does it contain a probiotic blend but one serving of Perfect Food Super Green Powder is equivalent to 140g of fresh grass juice. We make a great shake with it using o.j. & bananas, it is very green but tastes great. Your body and immune system will love you!

Perfect Food

Attune Foods: Chocolate & Granola Bars

attune bars

Kashi Vive Probiotic Digestive Wellness Cereal: One of the first cereals with probiotics added to it, Vive contains one billion CFUs of Lactobacillus acidophilus per serving.

Kashi Vive Cereal

Yakult Dairy Drink

Yakult Dairy Drink

Ricera Rice Yogurt

Ricera Rice Yogurt

]]> http://www.surfshelf.com/2009/02/tuesdays-tips-week-7-baby-steps-for-a-healthy-happy-life/feed/ 2 http://www.surfshelf.com/2009/01/tuesday%e2%80%99s-tips-week-6-baby-steps-for-a-happy-healthy-life/ http://www.surfshelf.com/2009/01/tuesday%e2%80%99s-tips-week-6-baby-steps-for-a-happy-healthy-life/#comments Wed, 21 Jan 2009 16:43:51 +0000 emie http://www.surfshelf.com/?p=887 NEW PEOPLE: If you are just joining us we recommend that you start with the first step, which is Week 1. Give yourself a week to form each new habit, you will have a better chance for success and avoid burning out.

Each week I will post a very small, simple, easy thing that we can add to our lives to make us happier and healthier. Some of them might seem ridiculously easy and small but that is really the point. I can’t tell you how many times in my life I have decided to start losing weight or getting in shape AGAIN. This time I will really do it! So I start an elaborate plan to eat healthy, exercise, run for hours on my treadmill, do yoga, meditate, blah blah blah…. It usually goes well for a while but then slowly thing return to the “norm” and I am feeling fat and tired again.

So these small, easy tips are actually habits we would like to create for life. You may have noticed I said that these are things that we can add to our lives. The more positive things we add the less room there is for the negative and it keeps us from feeling deprived. After all, this really is a mental game for most of us if we are completely honest with ourselves.

Today’s Tip: Eat Smaller Portions More Often Throughout the Day

Studies suggest that eating smaller portions throughout the day (5-6 meals instead of 3 per day) may help boost your metabolism, allow you to eat fewer calories yet still feel full (but not bloated). The idea is that your body will get used to being provided with enough calories throughout the day on a regular basis (every 2-3 hours) so it does not need to store up extra calories as fat. It also provides your body with regular protein for your muscle tissue, which in-turn increases your metabolism and fat burning potential.

Plus, if you keep the portions nice and small, you’ll feel satisfied but not over stuffed. And this will keep you more active throughout the day (no food comas).

Eating more often allows your body to burn all of the calories at every single meal, and when it gets done burning those calories it will seek out and burn YOUR FAT TISSUE.

However, never skip meals! This may help you lose weight in the beginning, but eventually you will get tired of being hungry and will binge and overeat. And that goes against the entire idea.

Here is a recap of our tips so far for those who are losing track:

WEEK 1 – DRINK A GLASS OF WATER FIRST THING EVERY MORNING

WEEK 2 – EAT ONE PIECE OF FRESH FRUIT EACH DAY

WEEK 3 – HAND WEIGHTS

WEEK 4 – TAKE A MULTI VITAMIN

WEEK 5 – DRINK A GLASS OF WATER BEFORE DINNER

WEEK 6 – EAT SMALLER PORTIONS MORE OFTEN

Emie

If you are just joining us we recommend that you start with the first step, which is Week 1. Give yourself a week to form each new habit, you will have a better chance for success and avoid burning out.

WEEK 5 – Drink a glass of water before dinner

Studies have found that drinking a glass of very cold water right before a meal can also reduce appetite and give the person a feeling of fullness after eating smaller amounts of food. So this is another benefit that can be gained from drinking more water. Water also has other health benefits such as giving skin a much healthier appearance and a better all-around tone. See my post on Top 10 Reasons to Drink Water.

But it’s hard to know how much water you really drink each day. It’s not like you keep a water journal or a water log. So how do you keep track? Here’s how: By getting in the habit of drinking water at specific times throughout the day we know for a fact we are getting enough water.

How much water do you need to drink every day? One approach is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “drink eight 8-ounce glasses of fluid a day,” as most fluids count toward the daily total. Though the approach isn’t supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink. For additional approaches go to the Mayo Clinic website.

Also, don’t forget to drink water while you exercise. I always drink water while I walk and work on my laptop – on the treadmill – using my SurfShelf of course!

Some signs that you are not drinking enough water are:

• Dry, sticky mouth
• Tiredness
• Muscle weakness
• Headache
• Dizziness or lightheaded-ness

Have a great day,

Emie

So, today’s tip is: take a really good multi vitamin every day. I already do this so it’s really easy for me. I still take my prenatal vitamin because it doesn’t upset my stomach and well, honestly I am to lazy to research another option. But if you want to know everything there is to know about the best vitamins for women Prevention has demystified the issue with a complete guide to the Best Vitamins for Women. It spells out which nutrients women should be taking every day based on the latest safety and efficacy research, which forms are best absorbed, and optimal doses. They also included a section on supplements that aren’t for everyday use but that you may want to take occasionally to treat various conditions, such as arthritis or flagging energy (consult a doctor before trying these or any supplements if you take prescription medication).

BTW, here are my 2009 resolutions:

#1 Actually do all the “Tuesday’s Tips” – so far I have been o.k. with drinking water and eating fruit. I am going to start the arm weights today…

#2 Lose that final 10 lbs. – started on that, see our weight loss challenge if you are interested in joining us!

#3 Get organized – um, I need to think about that one some more….I installed Tweetdeck, does that count?

#4 Save money (or don’t spend so much money) – I saved almost $100 today using coupons! Woohoo!

Also, I’m starting a workout log below. Each day I’ll log what I do that day for exercise, whether it’s getting on my treadmill with my SurfShelf or hitting the Strand to go roller blading with Skye. I’ll log how much time I spend doing the activity and if I’m using my SurfShelf with my laptop, what I did online while walking on my treadmill.

Workout Log:

Day – Exercise/Time/What I did online using my SurfShelf on my treadmill

Monday – treadmill/83 min/blogged, read blogs, email
Tuesday – rollerblading, walk, treadmill/75 min/email
Wednesday -
Thursday -
Friday -

If you are just joining us you can jump right in or I strongly suggest you start with the first Tuesday’s tip and allow yourself a week between each new commitment in order to make it a habit. These are habits we want to have for the rest of our lives so take your time and don’t burn out.

Today’s Tip:

Dust off your hand weights or create some by using bags full of books. You want between 5 and 10 pounds. Start with your hands down at you sides and lift your arms up to make a T. Do this 10 times. I know it’s way too easy, but that is why you will do it every day. It’s too easy not to do it. Don’t worry, we will increase it as we go but for now just make sure you do at least 10 of these each day.

“Everything should be made as simple as possible, but not any simpler.” – Albert Einstein

“Motivation is what gets you started. Habit is what keeps you going.” –Jim Ryun

Emie

Have you started drinking a glass of water every morning? How do you feel? Have you noticed a difference? I did every day except one and I was very irritable that day which is weird because I actually got a great night sleep that night for once. I think I have had more energy too.

Week one – drink a glass of water first thing every morning

Week two – Eat one piece of fresh fruit each day. If you already do this great! Keep it up! Eventually, we want to eat at least two but we are taking baby steps so just make sure you eat at least one.

Let me know how it’s going!

Emie

Emie and Skye getting ready to meet Santa

Have you always wondered why you should drink 8 glasses of water each day? Well, I found a great article that should convince you to drink more water!

Here is a link to the article:

www.weightlossforall.com/benefits-water-drinking.htm

Also, don’t forget to sign up for our weight loss challenge. It starts in 17 days!

www.weightlosswars.com/compete/view/717

TOP 10 REASONS TO DRINK MORE WATER

My personal favorites are that it improves your skin and increases your metabolism. I mean, who doesn’t want to look younger and have more energy?

Health benefits of drinking water

1.) increases metabolism

2.) healthier, younger looking skin – this alone should convince you!

3.) energy boost – I seriously need this, chugging h2o as I type…

4.) regulates appetite

5.) releases toxic waste

6.) less water retention, i.e. bloating, so people will stop asking “when are you due?”

7.) alleviates headaches

8.) decreases risk of some cancers

9.) reduces high cholesterol

10.) eases joint pain

And don’t forget to drink plenty of water while you exercise (with your SurfShelf, the world famous treadmill laptop holder .

Emie

So these small, easy tips are actually habits we would like to create for life. You may have noticed I said that these are things that we can add to our lives. The more positive things we add the less room there is for the negative and it keeps us from feeling deprived. After all, this really is a mental game for most of us if we are completely honest with ourselves.

So, today’s tip is… drum roll please…

Drink one glass of water first thing in the morning – yes, before your coffee. See I told you it was simple!

Emie