Should you drink more water?

The flat answer is YEAH, drink more water! Hydration is critical to health, and Americans simply don’t drink enough water. We drink and eat everything else, we are hungry all of the time, full of cravings and constantly looking for energy in the wrong place (the cabinet or refrigerator) not at the water cooler or the tap!
Healthful amounts of water are crucial to metabolism, skin, organs, weight control, stress levels, fitness and overall health…just to mention a few benefits.

When you are well hydrated you can focus better on everything, wake up feeling refreshed, digest your food with ease, look younger, recover better from fitness endeavors, have energy for your family and hobbies, feel less overwhelmed all the time, have fewer headaches-backaches-overall muscle aches…and the list goes on. Downside, you may use the potty more often, but that’s life!

 Below find a hydration calculator…it’s spot on for recommending the proper hydration for you weight. The only point I get frustrated with is discussion about where you can get added hydration from in your diet…absolutely a good 20% of your water comes from veggies in a healthful diet, but beyond that all your hydration should come from good ol’ water (not sodas or juices these products simply add calories and cause issues). Eat good food, drink lots of water- take care & be well!

Here’s the Hydration Calculator, it only takes about 1 minute of time to get educated.
More about hydration on this blog

Health-Diet-Fitness

Image

“>Health is 30% Fitness & 70% Diet-

I love this image, it is so true!

Treat yourself with more respect, remember that what goes in makes you better or worse physically, mentally, emotionally. Eat well, exercise moderately and for goodness sake, get some sleep! Remember to hydrate! 64oz. each day! Eat a variety of foods that are grown- not modified or engineered & when it comes to remaining physically fit, if your exercise routine hurts, burns or leaves you so tired that you can’t have a conversation after 8:30pm- then it’s too damn hard on your body and that simply is adding stress to your life!

 

Take care & be well also means live well & be happy!

Successful New Year Resolution?

HNY 2013
Did your New Year’s Resolution look like this? Here are 3 best tips to improve your success rate when it comes to making change!

HNY 2013! Oh yeah…it’s resolution time again.

Have you ever had a successful New Year’s Resolution? A new year commitment that lasted longer than 6 months, made you feel proud and still feels so great that you just never want to go back to the way it was before? We should all have personal examples and continue to be proud of these changes…No one said seeking a better life in forward motion was going to be easy and I know you are here to continue to be encouraged to do so! Good, let’s go forward then.

THREE Best Ever Tips for making change real:

1. The first, best tip for a successful resolution I can give to anyone, and believe me when I say I can be the wimpiest person I know when it comes to “having willpower” is to make the change as positive as possible! Try not to use statements that begin with “I WON’t …”. Make a resolution that begins with the words “I WILL…” Positive statements are better coaching tools.

2. The next best tip is to think “it” through before you commit. Since taking the ‘midnight pledge’ on December 31st just didn’t seem to work, you should now realize the need to reflect on what you want to make happen, the necessary steps it will take to make “it” happen and how the overall change will impact your life for the better. Digest that statement..re-read it!

For example a general statement of ‘weight loss’ or getting organized is simply too broad! Dial it down, zero in for a better understanding of the new commitment.  Again, what WILL you do and how?

For example, “I will lose 15 lbs by June 1st by working out 3-4 times a week, eating a bowl of oatmeal every workday morning and committing to refilling my water bottle 4-5 times each day.”  Or, “I will get organized in two places that will help me feel less stressed more often and keep it that way! I will always keep my work space cleaned off by tiding it at the end of everyday. I will do this by giving myself 10-15 minutes before leaving work each afternoon to clear the space and put things in well marked folders. I will also make a habit of cleaning out the car doors of trash at least two times each week before going into the house. Each Wednesday & Friday, and I will set that in my calendar now.”

This kind of detail allows for the vision to be clear and yet flexible.  By coaching yourself all the way through the how and when of the goal you have real checking points that keep you accountable and set up for successful transitions.

3. The final best tip is to use friends, technology or both to stay on the path of success! By this I mean, take advantage of everything you can to encourage the behaviors that are best for you and help you remain accountable. Using every tool will help you figure out which self-checkpoints work the best for measurable progress.  For example, personally, I am NOT a person who likes to tell other people what I am trying to change about myself (that’s why this blog helps me remain accountable to my own coaching techniques) so I use personal journal, my phone alarms, calendar reminders and then my husband.

Depending on my desired change, I would set the reminders on my alarm for the first couple weeks to repeat at regular intervals each day to say things like “Fill your water bottle NOW” or “take a 10 minute walk NOW” or on repeating alarms for Wednesdays & Fridays with a “Clean up the Car” reminder.  These alarms help the habits remain clear, timely and doable. I use a personal journal to rant or rave about myself to myself- obviously reflective. And finally, I know my husband will check in upon occasion to see how things are going with my “goals”.

After about 2 weeks, examine for yourself how often you need these regular alarms to sustain your new habits. Who knows, you may want them to continue daily if you think you would fall back into your old ways without these reminders or you may want to simply set up for a weekly review time to browse your activity log and reflect on the changes that are making your life better.

NOTE: Always remember, reflection and log-keeping are key actions for busy people who want to be their own best coach!

Let’s get to it! Pick one or two things and work toward your best, full-on, healthful satisfaction!  Set yourself up for success by making positive and thoughtful changes! Define your ultimate achievement with clarity, work the plan to create sustainable change in your life. Celebrate your own good feelings about the changes you are working toward. For example, at the water cooler take a split second to be proud of yourself or better yet, admire your glowing skin in the mirror and recognize that hydration works for all of your body systems!  (or) Keeping that car cleaned?  Look at it, enjoy the chaos-free zone! When you get in the car, look around at it and actually say, “Ahhh, this is nice!” Also, remind those who ride along regularly to pick up after themselves so that your continued goal remains easy!

It’s the little things we do for ourselves that create the biggest difference in our lives! Now is the time to begin the New Year’s Resolution Process for real! You can do it, always remain in forward motion!

For your weight loss analysis Click Here!
Goals On Track Software to purchase Click Here!

Eating for Health, Not Weight

This blog was made for personal reference of lifestyle choices and education, it’s not the Bible and not intend to be duplicated or copied.

I often try to explain that eating to lose weight and eating the right foods for your continued good health or to regain good health are not always the same thing.  Counting calories is not the same as making the calories count! Choosing wisely is so important.

In the wake of the Soda Ban in NY City and recent research released about the future of American obesity and diabetes, Dean Ornish published an opinion in the NY Times Sunday Edition, September 12, 2012.  I suggest you and everyone you know take the time to read and understand this point of view.  Being and remaining healthy in our current society takes commitment.  My immediate family is 90% plant based in our nutrition by choice. We are not typical Americans, but we do still struggle with sugar and caffeine moderation like so many others I know.  We thought we were living a “healthful diet” for so many years, until I studied Dean Ornish’s research through the Coronary Health Intervention Program and put some changes into practice about a year and a half ago.

When non-plant based meal portions are selected by our children, my husband and I remind them that the choice is only fine if it is kept to a minimum of their dietary decisions. By minimum I mean FAR LESS than a “daily” or even a weekly indulgence. In the months that followed our proactive lifestyle diet change, my teenager decided, completely on her own, that dairy and milk based products make her sick more than she imagined. This was quite an epiphany for a 17 year old who used to drink a gallon of milk weekly in grade school and eat chocolate any chance she could. I had always thought her milk consumption was the ‘best thing’ in her diet, but as soon as she cut the dairy out, she stopped having reoccurring sinus infections and horrible headaches.  Our other teen age daughter has figured out that her body cannot digest red meat well. This was a kid that loved a good steak once in a while too. She has said although it looks or smells good, “I just don’t feel good, my stomach hurts very badly after I eat it.”  And when we do choose sugary treats, we all recognize that the choice is not “good food,” but should be considered a true treat.

I don’t want to preach, and I am far from perfect…I am the first to admit that fact. But once you read this article, you’ll understand better why this blog even exists for your use.

Eating for Health, Not Weight

Remain in forward motion so that your health risks remain small!

Laughter

Laughter is a great thing — that’s why we’ve all heard the saying, “Laughter is the best medicine.” There is strong evidence that laughter can actually improve health and help fight disease.

My funny cat!

Laughter is the physiological respo­nse to humor by definition. Laughter consists of two parts — a set of gestures and the production of a sound. When we laugh, the brain pressures us to conduct both activities simultaneously. When we laugh heartily, changes occur in many parts of the body. Muscles tighten, organs shift and change, your arms and legs go haywire…it’s just a complete and crazy package of fun for your entire being!

­Cool fact: The physiological study of laughter has its own name — gelotology.

The average adult laughs 17 times each day! That’s good…do you laugh this much?

Laughter stimulates your organs and lightens the load of stress. It may not cure everything, but it sure does make the day seem more manageable. “Lighten Up” or “Lighten the Load” whatever it takes, find pleasure and let yourself giggle; it just feels good. Laughter is also contagious, like yawning! Have you ever played a good game of “HA”?

I laugh uncontrollably when I am very nervous…can’t help it. Stress reliever I guess.

Bla bla knowledge: Stress is tied to a release of hormones called cortisol which actually slow the metabolism down and lead to weight gain. Oftentimes, over a long periods of stress, too much of this hormone hangs around and causes weight as a result. Suppressing your appetite at first from stress, but then surging cortisol makes you hungrier then normal- most of the time we refer to this response as emotional eating.

Being social & laughing is a powerful stress reliever. The physical benefits of the laughter are truly great medicine. Hang out with a friend, be silly and tell jokes instead of swapping “Woe is me” stories, and I guarantee you’ll feel better then you have all day! Put it on the ‘to do list’: Make a date with 2 friends at the coffee shop and have each one show up with 3 new jokes to tell!

Let me know how it goes! Be happy in forward motion!