Change Your Choices

Change Your Life…Tips for a healthier you

I Feel like Laura Ingalls

My Pinterest addiction is in high gear and I am finding all sorts of recipes, workouts, and cleaning tips.  I’m so busy pinning that I really don’t have time to cook, exercise, and clean!

Seriously, I have found lots of good stuff on Pinterest and decided to try making homemade laundry soap.  In the words of my daughter, “Now why the hell make your own detergent when you can just pour it out of a bottle?”  Good question.  I’m not really sure why.  Perhaps because I am tired of buying soap and tossing the plastic containers.  I already add Borax to the stinky loads so why not just use it as part of the soap?  It also makes me feel very Laura Ingalls.

And–it costs about 6 cents per load, the usage is 1 tablespoon per load so this will last me for YEARS!!  I have a top loader, if you have a front loader and use HE soap, this will save you even more as HE detergent is more expensive.

The original post explains it perfectly so go here: http://www.diynatural.com/homemade-laundry-detergent-soap/ to check it out.

Here are my notes after making it.

-I was able to find all 3 ingredients at Festival Foods but I would guess these are available at pretty much any store that has cleaning supplies.

-I used Ivory soap because I wash a lot of athletic wear and I read the Fels Naptha is rough on polyesters. A Fels Naptha mix would be a few pennies less and probably better if  you have really dirty laundry.  Mine is mostly just sweaty laundry, not many stains or dirt.

-Instead of grating the Ivory soap, I used the microwave suggestion and it is SO cool!  Unwrap the bar, put it on a plate in the microwave, I hit 2 minutes but it didn’t take long at all before it turned into a “cloud.” I pulled it out when it was huge, let it cool a bit and it just flaked in my hands.  I kept putting the non-cloud portion back in the microwave until it was all flaked.  This is almost too much fun!

Ivory Soap after a minute in the microwave!

This batch was made  with 1 bar of soap and 1 cup each of the other ingredients.  It filled a 1 lb. deli tub with a little left over.  If I only use 1 tablespoon per wash load this is going to last forever.  From start to finish this took 10 minutes to make and there is absolutely no mess.  And…my hands are super clean from flaking that bar of soap.

I haven’t had a chance to use it but I am also going to add vinegar to the softener dispenser instead of liquid softener and see what happens.  Another suggestion is to throw some balled up tinfoil in the dryer to eliminate static.  I’ll report back after trying this.  If it works I will be very happy to eliminate lots of chemicals from the detergent and softener.  (and save money, too!) More info on that: http://www.ehow.com/how_12167905_natural-ways-eliminate-static-build-up-dryer.html

 

I’m not quite this much of a pioneer woman. yet…

I will not be churning my own butter any time soon, mostly because I don’t eat butter, but I might try making my own toothpaste!

 

 

 

 

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What a Beautiful Sunday!

It is a beautiful day in Northeast Wisconsin- we don’t get many so we really take advantage of them.  I finished Rug Doctoring the rest of the house, pulled weeds, cleaned the kitchen, changed the sheets and then decided I had to stop this foolishness and get outside.  Yes, the weeds were outside but pulling them doesn’t count as fun.

I finally got the bike out of the basement, I cycle 3 times a week but I do it indoors so I never go anywhere!  How refreshing to actually get from Point A to Point B.  Except…Point B was McDonald’s.  Those darn chocolate chip cookies were calling to me and I couldn’t resist.  Have  you ever gone through the drive-thru on your bike?  I just did it for the first time- the kid at the first window said he rode his bike to work and couldn’t wait to ride home and the second kid…get this…said “I guess you are working these off before you eat them!”  Hahahahahaha….I love sassy teens.

I started thinking about working off these cookies and had to do some research.  I love wireless and a laptop- I can sit out on the deck and do this.  The only issue is my  legs are sweating and I’m sliding around on my plastic chairs, might have to get a towel!  Anyway, let’s get back on topic.

McDonald’s sells these horrible fresh-baked chocolate chip cookies- 3 for $1.  They really aren’t horrible, they are AWESOME.  Chewy and melty and perfect.  Except:

Calories (in EACH cookie)=160. Eat all three and it comes to… ALOT.  (I’m not even going to do the math)

Each cookie has 8 grams  of fat, 3.5 of which are saturated and 15 g of sugar (about 4 tsp.)  Take that times 3 and you also get ALOT!

So- to justify this wonderful treat, I went to my favorite calorie calculator at http://www.healthstatus.com/calculate/cbc.  I entered my weight, picked my activity and duration. 30 minutes of biking at 12 -14 mph burned 267 calories.  That seems like a lot of work to burn 1.5 cookies!  Calorie calculators are a great way to either congratulate yourself for a job well done or to give yourself a wake-up call.

Moral of the story- It’s a beautiful day, I burned some calories and really enjoyed my cookies.  Sometimes you just gotta treat yourself for all the hard work you do.  Just don’t do it too often!  Hope you are having a great day and are looking forward to a healthy week.

They baked these cookies just for me so I HAVE to eat them!

 

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New Workouts!

 

 

I’ve been stuck in a rut at the gym.  I teach cycle 2 days a week, lift weights 2-3 days and maybe some walking or running tossed in.  Problem is, I do pretty much the same thing everyday and it was getting dull.  I also didn’t have sore muscles for a while so either I was in top-notch shape or I wasn’t challenging myself enough.

I looked through some magazines, pulled out the Big Book of Exercises and did some searching online.  I found a couple of routines that looked intriguing and gave them a try.  Both of these routines incorporate cardio and WOW!  I found out that I was not in top-notch shape and in fact, I needed to push myself.  If you are having trouble pushing yourself, I suggest either getting some workout DVD’s, look on You Tube, or join a class at the gym. And…don’t give up!

The first routine is from a blog called “A Better Bag of Groceries.”  It is written by Melissa, who happens to work for Nu Val.  I changed the routine a bit, this is original http://www.abetterbagofgroceries.com/2012/02/full-body-workout-fast/. Go to Melissa’s blog to see videos of each movement, I need to upgrade this blog to embed videos and I’m not ready to do that yet!

The first time I did this workout, I did all jump roping during the cardio portion and my calves hurt for a week so I switched it up, feel free to use your own cardio but be sure to do it, this really keeps your heart pumping!   Here’s my version:

Warm Up– 5 minutes of walking, running, rowing, cycling, stair climbing or jump roping (though you will get plenty of that coming up!)

Jump Rope for 30 seconds (I don’t use a rope, it’s easier and more efficient without it!)

The original workout has 2 minutes of each strength move.  My goal was 2 minutes, my actual might be closer to 90 seconds.  I also had to decrease my weights when I got going because this is a lot of reps.

 

Clean and Press- 2 minutes (or so)

Your option to go to tip-toes. I choose not!

Cardio- jump rope, running, rowing, cycling, burpees, jumping jacks.   Your choice for 1 minute.  Sometimes I do :30 of two different moves

Seated Row with band- see video.  This can also be done with weights if you don’t have a band. Goal- 2 minutes 

Seated Row with Band

Cardio- your choice 1 minute

Whew!  Time to take a quick drink of water

Chest Fly– this can be done on a bench or floor, I use the ball for some extra credit. Head and shoulders resting on ball, keep hips pressed up to give your glutes and hams something to do.

Chest fly on ball

Cardio- your choice 1 minute

T-Raises- look at the video, adjust weights as needed, this could be tough on your rotator cuff if you are too heavy.  Otherwise switch to upright rows with dumbbells or band.

Upright row

Cardio- Your choice 1 minute.

**Don’t give up!  Take a drink and keep going!

Bicep Curl with Band  or dumbbells– I gobetween band and dumbbells each workout just to keep it interesting.  Be sure to keep your knees soft, elbows in and don’t grasp the band or dumbbell tightly.  Think about your bicep doing the work, not your hand or forearm.

Bicep curl with band

Cardio- Yes!  1 more minute of cardio

Skull Crushers- Don’t let the name scare you.  And don’t crush your skull!  This can be done on a bench but I prefer to use the ball to once again work my glutes and hams.  Concentrate on your tricep (back of upper arm-yuk!).  Your shoulders and back will try to help but don’t let them.  You will  never get rid of those bat wings unless you make them work.

Skull crushers. This can also be done on a bench or mat.

Cardio- Last 1 minute!

V-Sit– the original workout has knee tucks on the ball, I prefer v-ups. I do :30 active and hold :30 and then do it again. I don’t use weights but might add them later.

If you still have time, do all the strength moves one more time, eliminating the cardio.  I do 10 reps of each as a quickie set.  I also do a squat/lunge series as I need more leg/hip/butt work!

Follow up with a good stretching session. Do this every other day.  I do cardio (cycling or running) on the in between days.

Ahhhhhh…….time to hit the shower!

 

 

 

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Happy St. Patrick’s Day!

Yes, I’m a day early but I want to give you time to plan and make some healthier choices.  A local pub has a sign that says “St. Paddy’s Day is our favorite Alcoholiday!”  Keeping in the spirit of the day…

It wouldn’t be St. Patrick’s Day without beer so let’s take a look at the calorie counts on some Irish Favorites.  Because these are “heartier” beers, the plan is to drink only 1 or 2, which will save calories. These tips are for those 21 and older, please.

1. Guinness Draught. Twelve ounces of this dark and rich beer has just 125 calories! Makes me want to do an Irish jig!

2. Harp.  This cousin of Guinness comes in at 142 calories for 12 ounces.

3. Killian’s Irish Red.  This popular beer has 163 calories in a 12-ounce bottle.

6. Smithwick’s Irish Ale. If you aren’t a fan of the darker beers, try 12 ounces of this Irish ale that has a reasonable 150 calories.  Pronounce it Smit-icks.

7. Irish Car Bomb.  This drink has a whopping 237 calories and will knock you back on your shamrock so drink responsibly!

3/4 pint Guinness stout
1/2 shot Bailey’s Irish Cream
1/2 shot Jameson Irish whiskey

Add the Bailey’s and Jameson to a shot glass, layering the Bailey’s on the bottom. Pour the Guinness into a pint glass or beer mug 3/4 of the way full and let settle. Drop the shot glass into the Guinness and chug. If you don’t drink it fast enough it will curdle and increasingly taste worse.

You  will probably want some food with your beer and the obvious choice is Corned Beef and Cabbage.

The Good News:

Cabbage is a great source of protein, thiamin, calcium, phosphorus, copper, and a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, folate, magnesium,potassium and manganese. It has no fat, very low sodium and just 19 calories in one cup.

The Bad News:

While corned beef is a good source of protein, Vitamin B12, and zinc, it is VERY high in saturated fat, sodium, and cholesterol.  A 3 oz serving (which is quite small) has 251 calories, 19 g of fat (6 g saturated), and a whopping 1134 mg of sodium- almost half of your daily allowance.  YIKES!  If this is something you enjoy once per year- go ahead and have some.  Just be aware that your blood pressure and heart rate might increase for several hours so don’t do anything too strenuous and drink plenty of water to flush the sodium out of your system.

Here’s a “healthier” version of Corned Beef and Cabbage in the form of a reuben sandwich.

Kind of  a Reuben!”

1 tsp Dijon mustard=45 calories (Nu Val 6)

2 slices rye bread  Pepperidge Farms Jewish Rye=80 calories per slice (Nu Val 29)

1 slice Sargento reduced fat, reduced sodium Swiss Cheese=60 calories

2 oz. thin sliced smoked turkey=60 calories

2 tbl. sauerkraut, drained=5 calories (Nu Val 39)

1 tbl. Walden Farms Zero Calorie 1000 Island Dressing=0 cal (Nu Val 4)

Canola oil=120 calories per tsp. ( Nu Val 24)

Spread mustard over each slice of bread.  Place cheese on 1 slice, add turkey.  Top with sauerkraut and dressing. Top with bread, mustard on the inside!

Heat canola oil in skillet over medium-high heat.  Add sandwich to skillet, cook 3 minutes on each side or until golden brown.

This sandwich, as shown, is about 450 calories.  You could opt for a cooking spray instead of the canola oil to save even more calories.

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Are You Insane?

Insanity: doing the same thing over and over again and expecting different results.

                                                                             -attributed to Albert Einstein

This post is not about clinical insanity , it’s aobut the day to day things we do that are insane.

Some background:

I use my ipod every single day.  Every single day I wind the earbud wires the same way and put it in the holder.  Everytime I go to use the earbuds, the wires have somehow gotten all twisted and knotted so I waste time and get frustrated while I untangle.  This happens every day…day in and day out.  Guess what?  That’s insane!  For some reason I never thought to wind them in a different manner, I favored fussing about the untangling process each day.  I saw someone at the gym using a different technique and the light bulb went on!  I changed my ways  and am now saving myself time, and more importantly, frustration.  Maybe my headsets will last longer as well!

Do you have something that is bugging you?  A garbage bag that won’t stay in place?  A squeaky door?  Searching for keys?  A pet dish that is always in the way?

All of these are pretty simple to solve but we tend to prefer being annoyed than making a change.  I search through my purse for my office keys every day while juggling my coffee cup, lunchbag and laptop bag.   Well…how about keeping those keys in a side pocket for easy access?  Duh. Now I just need to remember to put them there, and even more challenging, remembering where I put them before I tear my purse apart!

What about the number on the scale or your clothing size? It’s stuck?  Or worse- going up?

Are you still eating the same number of calories?  Have you added any exercise to your routine?  Do you wonder why nothing changes?

It’s time to stop the insanity!

Is this you?

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Where are the Candy Bars on this Chart?

A friend sent this chart to me and it is very interesting.  I really believe if we eat the way nature intended, get rid of all the chemicals and artificial ingredients, many health issues would go away.  Find a food and read across to see how it can benefit your body.

Apples

Protects your heart

Prevents   constipation

Blocks diarrhea

Improves lung   capacity

Cushions joints

Apricots

Combats cancer

Controls blood   pressure

Saves your eyesight

Shields against   Alzheimer’s

Slows aging process

Artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood   sugar

Guards against liver   disease

Avocados

Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood   pressure

Smoothes skin

Bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood   pressure

Blocks diarrhea

Beans

Prevents   constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood   sugar

Beets

Controls blood   pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

Blueberries

Combats cancer

Protects your heart

Stabilizes blood   sugar

Boosts memory

Prevents   constipation

Broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood   pressure

Cabbage

Combats cancer

Prevents   constipation

Promotes weight loss  

Protects your heart

Helps hemorrhoids

Cantaloupe

Saves eyesight

Controls blood   pressure

Lowers cholesterol

Combats cancer

Supports immune   system

Carrots

Saves eyesight

Protects your heart

Prevents   constipation

Combats cancer

Promotes weight loss  

Cauliflower

Protects against   Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart   disease

Cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against   Alzheimer’s

Chestnuts

Promotes weight loss  

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood   pressure

Chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system  

Figs

Promotes weight loss  

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood   pressure

Fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune   system

Flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental   health

Boosts immune system  

Garlic

Lowers cholesterol

Controls blood   pressure

Combats cancer

Kills bacteria

Fights fungus

Grapefruit

Protects against   heart attacks

Promotes Weight loss  

Helps stops strokes

Combats Prostate   Cancer

Lowers cholesterol

Grapes

Saves eyesight

Conquers kidney   stones

Combats cancer

Enhances blood flow

Protects your heart

Green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss  

Kills bacteria

Honey

Heals wounds

Aids digestion

Guards against   ulcers

Increases energy

Fights allergies

Lemons

Combats cancer

Protects your heart

Controls blood   pressure

Smoothes skin

Stops scurvy

Limes

Combats cancer

Protects your heart

Controls blood   pressure

Smoothes skin

Stops scurvy

Mangoes

Combats cancer

Boosts memory

Regulates thyroid

Aids digestion

Shields against   Alzheimer’s

Mushrooms

Controls blood   pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

Oats

Lowers cholesterol

Combats cancer

Battles diabetes

Prevents   constipation

Smoothes skin

Olive oil

Protects your heart

Promotes Weight loss  

Combats cancer

Battles diabetes

Smoothes skin

Onions

Reduce risk of heart   attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

Oranges

Supports immune   systems

Combats cancer

Protects your heart

Straightens   respiration

Peaches

Prevents   constipation

Combats cancer

Helps stops strokes

Aids digestion

Helps hemorrhoids

Peanuts

Protects against   heart disease

Promotes Weight loss  

Combats Prostate   Cancer

Lowers cholesterol

Aggravates
Diverticulitis

Pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

Prunes

Slows aging process

Prevents   constipation

Boosts memory

Lowers cholesterol

Protects against   heart disease

Rice

Protects your heart

Battles diabetes

Conquers kidney   stones

Combats cancer

Helps stops strokes

Strawberries

Combats cancer

Protects your heart

Boosts memory

Calms stress

Sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones

All round health food (dc)

Tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

Walnuts

Lowers cholesterol

Combats cancer

Boosts memory

Lifts mood

Protects against   heart disease

Water

Promotes Weight loss  

Combats cancer

Conquers kidney   stones

Smoothes skin

Watermelon

Protects prostate

Promotes Weight loss  

Lowers cholesterol

Helps stops strokes

Controls blood   pressure

Wheat germ

Combats Colon Cancer  

Prevents   constipation

Lowers cholesterol

Helps stops strokes

Improves digestion

Wheat bran

Combats Colon Cancer  

Prevents   constipation

Lowers cholesterol

Helps stops strokes

Improves digestion

Yogurt

Guards against   ulcers

Strengthens bones

Lowers cholesterol

Supports immune   systems

 aids digestion
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Sunday Morning Inspiration

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Tomorrow is International Pancake Day!

From the IHOP website:

Since beginning its National Pancake Day celebration in 2006, IHOP has raised nearly $8 million to support charities in the communities in which it operates. On February 28, 2012, guests from around the country are invited to celebrate National Pancake Day at IHOP and enjoy a free short stack of Buttermilk pancakes. In return for the free pancakes, guests are asked to consider leaving a donation for Children’s Miracle Network Hospitals© and other designated local charities.

This is a great cause and everyone loves free food so if you are a pancake lover- go ahead and enjoy a short stack.  IHOP has very detailed nutritional info on their website so here’s the scoop.

Short Stack- 3 pancakes

Calories- 490, 160 calories from fat

Fat-18 grams

Saturated fat- 8 grams

Trans fat- 1 gram

Cholesterol- 80 mg

Sodium- 1610 mg

Fiber- 4 grams

Sugar- 13 grams

Protein- 13 grams

This is not the best choice, but certainly not the worst…except…this is JUST the pancakes.  Let’s add some butter and syrup.

Butter– 1 tablespoon has 105 calories of fat.  No nutritional value at all

Syrup -IHOP Maple  1 serving (they do not say what size is a serving, I’m guessing we all use WAY more than a serving!  110 calories 18 grams of sugar (a little over 4 teaspoons) and, of course, syrup is just liquid candy. Other options:

IHOP blueberry syrup- 110 calories, 18 grams of sugar, IHOP sugar free is 15 calories, IHOP boysenberry is 100 calories.

By now you have added an additional 300 calories if you use butter and a normal amount of syrup so your free stack is up to 790 calories and plenty of sugar and fat.  Stop now and you haven’t done too much damage.

But…can you eat pancakes without meat? Keep adding…

Ham, 1 slice- 110 calories

Bacon, 4 strips-150 calories (plus 610 mg of sodium)

Sausage, 4 links- 350 calories (plus 32 g of fat)

Almost done….let’s wash it down with a 16 oz orange juice – 190 calories and 39 grams (almost 10 teaspoons) of sugar

Whew- our free pancakes don’t look like such a deal now, do they?  Again,  if this is a rare treat for you- do it and enjoy.  But, if you are seriously watching your weight/sugar/fat/sodium, it is far healthier to just write a check to Children’s Hospital and enjoy a Simple and Fit Veggie omelette with fruit for 320 calories. Or, you can make it a turkey bacon omelette for just 100 more calories.  This sounds like a much healthier way to start your day!

Yummy!

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Sleep Tight…and healthy!

Sleep is a big part of being healthy and your sheets can play a big part in how well you sleep! I asked a few people around the office how often they change the sheets and heard anything from every couple days to every couple months.  I did some research and learned all kinds of stuff and some of it is fairly disgusting!

>Normal average adults should change their sheets every week.  We shed like snakes, particularly when sleeping.  The combination of sweat and skin builds up and needs to be washed away on a regular basis.

>Making the bed immediately after you get up traps heat and moisture which is a great environment for germs and crawlies. Wait at least ½ hour to let it dry out.  Or…just don’t make the bed, it’s actually healthier.

>Blankets and mattress protectors should be washed every two weeks.

>If you have allergies, you will probably want to change your sheets every few days to help keep the bed mite population down. No matter how clean you keep your house, you still have dust mites sharing your bed and furniture with you.

>If eating and/or sex are regular occurrences in your bed (good for you!) it is best to wash bedding after each such activity, since food and bodily fluids attract outside germs and also create their own.

>If you sleep nude, you should change your sheets twice a week.

>What about pillows? Ideally, you should change your pillow case every couple of days.  Hair, sweat, flaking skin, and drool can really mess with your face.  Pillows should be washed on a regular basis and replaced at least every 2 years.

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Let’s Get S.M.A.R.T.

 

Jan 2- the gym is busy!

 

I have taught classes at the YMCA for several years and every year it’s the same.  On Jan. 2 the place is packed.  Treadmills are full, classes are waitlisted, and I have to wait to use the weight machines.  Wow- this is exciting!  Look at all these people who want to look and feel better.

Jan 25, a few people went back to the couch

Fast forward to Jan. 25.  The Y is still fairly busy, but not like it was 3 weeks ago.  I know in another month there will be even fewer people, by spring we will have lost at least half of those who joined with all sorts of great intentions.  So..what happened?  And why does it happen year after year?  Here area a few of my observations.

>Many people have never set foot in a gym and have no clue what to do.  I recommend booking a few sessions with a personal trainer.  It is well worth the extra charge. I am also a big fan of joining classes.    Trust me, no one is watching you, they are worried about what they are doing, not what you are doing.

>They work out like crazy for the first week and then feel like crap and can’t get motivated to do it again.

>They didn’t lose 10 lbs. in the first week so they give up.

>It is much easier to fall back on old habits than start a new one.  Yes, laying on the couch is easy.  But working out is more fun, you just need to make it a habit.

Let’s make a SMART action plan to help you make and KEEP those fitness goals.

Specific.  Don’t just say “I’ll eat healthier”  Say “I’ll eat 3 pieces of fruit on most days” and stick to it.  I also like S for Small. Stop using your big dinner plates. Use your salad plate instead, it really helps keep portion sizes under control

Measureable. Use numbers to quantify frequencies and amounts. Instead of saying, “I will drink more milk,” say, “I will drink 3 glasses of fat-free milk per day.”

Achievable – Can you actually meet the goals that you are setting for yourself? If you haven’t been off the couch for years, don’t suddenly start working out for 90 minutes every day.  Set an achievable goal like “I will walk 15 minutes 3 days per week” and stick to it, increasing the time as you build stamina.  Walking 15 minutes everyday for a year is better than being an exercise nut for 3 weeks and then quitting.

Even if you need to lose 50 lbs, don’t say “I will lose 50 lbs.”  Say, “I will lose 2 lbs. this week.” After you lose those 2 lbs, say ” Now I will lose 2 more lbs.”  and so on.

Realistic – Saying that you will never eat dessert again is not realistic for someone who really enjoys those foods. Start out by having that piece of chocolate cake, but take half a piece or share it with a friend.  The next time cut back to just a few bites.  I’m told some people give up sweets completely but I’m not there yet!

Time Sensitive – Specify a timeframe for your goal. Instead of saying “more often” to decide how often you will eat fruit, say “twice a day, 4 days this week.” or “I will work out 3 times this week.”  Schedule your workout time and put it in your calendar.  Treat it like you would any other appointment that can’t be cancelled.

Be sure to write down your SMART goals and review them every day.  Post them on the frig, on your workspace, in your car; anywhere that you keep them top of mind.

Being healthy is vital to life. Just as you spend many hours committed to your job, so shouldn’t you spend the time that it takes to be committed to a healthy lifestyle? This can only enhance your quality of life. So, there is no time like the present to invest in your well-being. If not today, when? Be S.M.A.R.T. Get started today!

Be SMART Be HEALTHY Be HAPPY!

 

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