All right, ladies and gentlemen, it's time to address the exercise issue. Everyone has heard about the benefits of exercise, from improving heart health to staving off Alzheimer's to lowering cancer risk. Why don't more people exercise, then?
Current recommendations are to exercise at least 30 minutes most days of the week. Most people that I have talked to say that lack of time is the most limiting factor to achieving exercise goals. With that in mind, we are going to make achieving the recommended exercise levels a long-term goal. This week, I want you to exercise one day more than you currently exercise. So, if you are usually able to find time on Saturdays and Sundays to exercise, fit in one more day this week. If you don't currently exercise at all, pick a day and take a walk or do aerobics or ride your bike or whatever you like! We will gradually build up exercise over the next several months, so try to figure out how to fit this extra day into your schedule permanently.
If you already exercise at least 4 days a week, increase your intensity or try a new workout. Your body gets very efficient at doing the same workout over time, so you are not getting the same benefits as when you started your program. Add intervals, try a new machine or class, borrow an exercise DVD from the library or a friend.
Just 30 minutes worked into your schedule this week- that's all. It will feel good!
And just to recap, these are the new habits we have adopted so far:
1. Eat at home. Limit eating out to once per week.
2. Floss twice daily.
3. Add one more day to your exercise program. Long-term goal: At least 4 days weekly.
I'll be honest- I am doing great with the first goal and terrible with the second! I am continuing to try, though...
Sunday, February 27, 2011
Sunday, February 20, 2011
Get your floss out!
This week's challenge is to floss twice daily. Gum disease is not only linked to tooth loss, but also has been shown to contribute to chronic systemic inflammation and is implicated in increasing heart disease risk. Current ADA recommendations are to floss before brushing, not after. So get your floss out, keep your teeth until the day you die, and decrease your heart disease risk!
There are several products on the market to make flossing more convenient than the typical roll of floss. Flossers are floss on a stick that you can easily stash in a purse or backpack. There are also textured gum picks that are effective for cleaning at the base between teeth, especially if the space is too wide for traditional floss. Picks are also convenient for packing away in your purse.
Lastly, please let's all remember not to floss at your desk, when you're driving, or any other public environment. No one wants your crusty, bacteria-laden food bits flying around them!
There are several products on the market to make flossing more convenient than the typical roll of floss. Flossers are floss on a stick that you can easily stash in a purse or backpack. There are also textured gum picks that are effective for cleaning at the base between teeth, especially if the space is too wide for traditional floss. Picks are also convenient for packing away in your purse.
Lastly, please let's all remember not to floss at your desk, when you're driving, or any other public environment. No one wants your crusty, bacteria-laden food bits flying around them!
Saturday, February 12, 2011
Week 1: Cook at home!
Everyone has read the articles that describe the dietary pitfalls of restaurant food: large portions, lots of sodium, increased fat. While it is possible to modify menu choices and order carefully to enjoy healthier restaurant meals, there are many benefits to cooking at home.
1. You are in charge. When you prepare meals at home, you can choose the cooking method (frying versus grilling), ingredients (olive oil versus butter), and seasoning (overly salty versus savory). You can also sneak some extra veggies in that pasta and avoid the unlimited chips and salsa. You can substitute healthier options in your favorite recipes, such as whole wheat pasta instead of semolina. You have full control over what you are eating.
2. You can enjoy more family time. Involve your spouse and your children in the meal planning and prep, and sit down to eat together. Even toddlers can get involved, with dumping ingredients into a bowl or helping to set the table. Sitting down for a meal together gives you all time to reconnect, so sit at the table and turn off the TV and cell phones! Enjoy your family and your meal, so you won't need more food to feel satisfied.
3. You will save money. Home-cooked meals are less expensive and provide leftovers to take to work for lunch the next day. Put the cash you save into a bowl and see how quickly it adds up!
These are just a few good reasons to cook at home to help achieve your wellness goals. So, because goals should be concrete and measurable, the goal for this week is:
Eat at home (or pack a meal from home) for all but 1 meal this week. Keep in mind to pack your snacks too!
Good luck!
1. You are in charge. When you prepare meals at home, you can choose the cooking method (frying versus grilling), ingredients (olive oil versus butter), and seasoning (overly salty versus savory). You can also sneak some extra veggies in that pasta and avoid the unlimited chips and salsa. You can substitute healthier options in your favorite recipes, such as whole wheat pasta instead of semolina. You have full control over what you are eating.
2. You can enjoy more family time. Involve your spouse and your children in the meal planning and prep, and sit down to eat together. Even toddlers can get involved, with dumping ingredients into a bowl or helping to set the table. Sitting down for a meal together gives you all time to reconnect, so sit at the table and turn off the TV and cell phones! Enjoy your family and your meal, so you won't need more food to feel satisfied.
3. You will save money. Home-cooked meals are less expensive and provide leftovers to take to work for lunch the next day. Put the cash you save into a bowl and see how quickly it adds up!
These are just a few good reasons to cook at home to help achieve your wellness goals. So, because goals should be concrete and measurable, the goal for this week is:
Eat at home (or pack a meal from home) for all but 1 meal this week. Keep in mind to pack your snacks too!
Good luck!
Thursday, January 27, 2011
About ready to begin!
This 26-week wellness challenge begins February 13th, 2010. The purpose of the challenge is to adopt one new healthy habit per week for 26 weeks. Some of the habits will be easy to adopt, or you may already be doing them, while others will take quite a bit more effort. The idea, of course, is to adopt each new habit and continue it forever! Because some weekly challenges may include health practices you consistently perform, you may want to think about some personal goals you would like to attain that you could substitute for those "off" weeks. For instance, I will not be addressing tobacco use in this challenge, so you could develop several smaller goals to help you work towards quitting tobacco.
This challenge has an overall focus on wellness, which includes physical and emotional health, and is not going to be about weight loss. If we can adopt the current health habits recommended by researchers, our bodies will settle into a "happy weight", where we can feel good and look good. I admit that I will smile when my jeans are not as tight though!
I look forward to beginning this challenge with you on February 13th!
This challenge has an overall focus on wellness, which includes physical and emotional health, and is not going to be about weight loss. If we can adopt the current health habits recommended by researchers, our bodies will settle into a "happy weight", where we can feel good and look good. I admit that I will smile when my jeans are not as tight though!
I look forward to beginning this challenge with you on February 13th!
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