Are you Committing to a Healthier You?

Today, are you starting the week 2 mini-pledges for cutting processed foods from your diet?

• If you don't know what I'm talking about, visit my page Commit to a Healthier You to find out more.
• If your answer is YES, then today is an exciting day because you are ready to start the 2nd mini-pledge called “Real” beverages – Beverages will be limited to coffee, tea, water, and milk (only naturally sweetened with a little honey or 100% pure maple syrup). One cup of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day).
• If no, what's stopping you? Perhaps you've already accomplished this goal, then good for you! If you're not sure you can or want to give up your sodas, give it a try. It's just one week! I can almost guarantee that you will see an increase in your energy and a decrease in your cravings. Dropping this bad habit can also save you money and cut way back on the number of plastic bottles that need to be made and recycled.

Keep checking back this week for more tips (or research) on ways to accomplish this goal. And frequently visit the blog where I found this challenge, 100 Days of Real Food; here's the link for tips on this week's pledge, “Real” beverages.

Start today by:

• Adding more water into your diet; put a little fruit in your water for a nice splash of taste!
• Sweetening your coffee with honey rather than table sugar.
• Eating grapes, an orange or other juicy fruit to quench your thirst. This will also help maintain your week 1 commitment of consuming more fruits and vegetables!

I STRONGLY believe for many reasons that unhealthy beverages (high sugar, artificial flavors, artificial colors, unnecessary calories, etc.) should not be consumed, especially on a daily basis. Not by you, not by your children. Here's an excerpt from an article called 10 Ways to Detox from Sugar in 10 Days, by Dr. Mark Hyman.

Don’t drink your calories: Any form of liquid sugar calories is worse than solid food with sugar or flour. Think of it as mainlining sugar directly to your liver. It turns off a fat storage machine in your liver, leading to dreaded belly fat. You don’t feel full, so you eat more all day and you crave more sugar and carbs. It’s also the single biggest source of sugar calories in our diet. That includes sodas, juices other than green vegetable juice, sports drinks, sweetened teas or coffees. One 20-ounce soda has 15 teaspoons of sugar; Gatorade contains 14 teaspoons of the stuff in one bottle. One can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent. Stay away!


Action Item: Take the week 2 mini-pledge today!

For Further Reading: Healthy Beverage Guidelines from the Harvard School of Public Health.

Start today!

I have been inspired by several people recently who are making big changes in their lives. Some through exercise. Some through cleaner eating. Then I saw a graphic similar to this posted by a friend on facebook:

It reminded me of friends and family members who are struggling with getting healthy. And, there's changes we can all make that we usually put off until tomorrow or a Monday or until better weather arrives...

My rant today is to encourage you - especially if you are someone who has been resisting change -- to start TODAY!

Take a 7-day or a 30-day healthier-you challenge.

Stop waiting.

And start your changes today.

 

If you choose, for example, to cut high fructose corn syrup out of your diet for 30 days, I'm guaranteeing you that you will feel better and healthier. Eat five servings of fruits and vegetables per day - you'll feel better. Stop consuming so many processed foods TODAY. Eat whole-grains. Take this challenge that I posted in March. Whatever you've been putting off, start the CHANGE today. Right now.

 

Write it down and tape it to your wall, your mirror or your refrigerator. While you're at it, write down these sayings too. Put them where you can see them! Tell your friends that they will soon be seeing a healthier you and that you might need their help!

 

 

Let me know if you're having trouble getting started or deciding what change to make. Or go back and read my very first entry on January 1 (that's a great idea!) I'd love to talk over ideas and help you get started. And did I mention... TODAY?

Lasting Change

"Running yourself off the tracks of a predetermined future takes daily resolve. If January is the month of change, February is the month of lasting change. January is a month filled with the ghosts of failures past. January is for dreamers. February is for doers -- a cold, dark month that makes you gaze seriously into the proverbial mirror and run from your reflection. That's right, run: every day for five minutes, then seven, then 10, and then you're on your way."

 



I read this in THE NEWBIE CHRONICLES by Marc Parent in Runner's World magazine, and it definitely can be applied to healthy eating and other lifestyle changes as well.

Don't let yourself get bogged down with changing everything at once or fitting all the "superfoods" or powerful nutrients into your diet. But DO MAKE CHANGES. Add more nutritious food a little each day or week and before you know it you're eating to fuel your body and there is no space left for the processed, unhealthy stuff! Enjoy the journey!

 

Action Item: Resolve today to continue working toward a healthier you! Not only will you feel better, but those around you will start making healthier choices too.

For further reading: Go to Hulu or NBC and watch an episode of The Biggest Loser. Call me crazy, but I adore this show and I don't know how anyone can watch it without getting motivated to get out of your comfort zone!

 

Change

I'm probably preaching to the choir, but changing your behavior (eating habits, cooking style, exercise routine, etc.) is not easy for many reasons. Keep in mind, that while it is so good to be able to make healthier foods, pack your snacks or make homemade ketchup. No one can do that all the time. In my book, that's why convenience foods are there - to help us when we need it, but not as our major source of nourishment. For example, I don't make homemade yogurt all the time. If I'm running behind, worried about something else or just want yogurt right now, I'll buy a container at the store until I can make my next batch. Sometimes I do that two to three times in a row, before getting my yogurt made. Then once I get back in the routine, it's ok. Some switches may take more time in the beginning (adding new foods, trying new recipes, etc.) but with time, they will become your norm. Don't give up! If you want to be healthy, make those changes.

The fact that you are reading this means you are concerned about your health and the foods you eat. Pick and choose the changes that you can make without making yourself crazy. Then pick another. The healthier you feel, the more energized you'll be to make more healthy changes.

Thanks for all the views on this blog so far and for the feedback I've received. You guys are an inspiration to me! More recipes, opinions, ideas and fun stuff to come. Keep watching the blog for polls as well; I'd rather post something I know people are interested in.

Coming soon: Kid-approved foods, and Protein Without Meat.


Action Item: Make one small change today in your eating habits. Try a new fruit or vegetable, pick a healthier snack or choose an old recipe and make it healthier.

For further reading: Improving Your Eating Habits