Tip of the Week
Don’t Fear Fasting:
People seem to think that going without certain foods (or having no food at all) will do serious damage to your body. But, it simply isn’t the case. Short-term fasting from all food – drinking water or even 100% juice being just fine of course – is a great detox. Or taking out known toxic foods and fasting from them is a proven energy booster, body cleanser, weight loss tool and even de-stresser. So… don’t listen to the fearful or those who haven’t tried it. It really can kick you in the pants in all the right ways.
Need more “moist” in your cookies?
It seems that cookies, unless under-baked, can be too dry and fall apart or get too crunchy. I, personally, am a chewy cookie fan. Yet without the use of margarine or other non-food items it seems hard to attain. Enter my new favorite all-natural sweetener Agave. Switch out your sugar for 1/2 the amount of Agave and the results will excite you (Agave is sweeter than sugar so do not use an equal amounts! Your chewy cookie cravings will be fulfilled. I tried it with my peanut butter, oatmeal, chocolate chip cookies and the results were fantastic! Go on… do it!
How Much Water Should You Drink?
According to different trainers and nutrition gurus, there is a simple way to do the math on the water you need to drink everyday. For every pound you weigh you need to drink at least 1/2 an ounce of water every day. (So, if you weigh 150 pounds, you should be drinking at least 75 ounces of pure water* everyday). This will ensure that you have enough H2O in your system for it to function properly and keep you hydrated. In addition, you will notice improvements in your energy and your complexion!
*If you live in an area where the water has a bad taste, try using a purifier on your tap and adding some lemon juice to it to cut the strangeness. Or use a filter that comes with a pitcher and put in sliced cucumbers or lime wedges.
Folic Acid = Needed by Mamas
Be sure that you are getting plenty of Folic acid daily. In the B Vitamin family, Folic acid helps prevent birth defects for babies in the womb, including Spina Bifida and Anencephaly. It also helps increase heart health for mama and baby and has been shown to prevent cell changes that can lead to cancer. So, embrace the “hype” on Folic acid and get some today! For yourself and your baby.
Set a Goal, Achieve it, Repeat
When you exercise it’s not enough to set just one goal. One goal at a time, sure, but only wanting to reach one goal is a lethal ingredient in the recipe for success. Approach health and exercise like an athlete approaches training – set a goal, reach it, repeat. For example – set the goal of walking for 45 minutes three days a week. Once you have achieved that for four weeks, add another goal to it – like “eat three vegetables every day”. Then meet that one and add another – perhaps “eat no refined sugars for one month” – then achieve that one and keep it going! Add one at a time, relatively close together (try one or two food goals and one exercise goal per month – layering them as you go) and you won’t feel overwhelmed OR under-motivated. Goals keep you focused and help you gain momentum. So set some up and feel invigorated by the progress you’ll see!
Know Your Triggers
We may not like to admit it, but most of us have “trigger” foods that can send us into a tail spin of over eating. If you have never thought about it, it’s time to take note of when you overeat and why. Are there foods you begin eating that make you eat and eat? Are they sweet things? Bread and butter? Salty potato chips? No matter what they are log them mentally and steer clear of them on a daily basis. Take them out of your cupboards and be honest with yourself about why you need to get rid of them and for how long (somethings I STILL don’t bring into my house for lack of self control!) Then replace them with different foods – ones that are real food and full or nutrients!
Real Peppermint Oil = Medicinal
‘Tis the season for all things peppermint. Peppermint seems to add a lovely extra flavor to baked goods, teas, and even after dinner mints. But you may not be aware that peppermint oil is known for soothing muscles of the digestive track. In fact according to a recent Vegetarian times article, peppermint is known to “soothe a wide range of stomach woes, including digestion and gas”. But remember, this is peppermint oil from the leaves of peppermint, not just peppermint flavoring (which you can find most places for baking). You can find peppermint leaves or oil in most peppermint teas, in the produce section of many grocery stores this time of year, or herbal sections of natural food stores. (Who knew you can celebrate the flavors of the season AND feel better, too?) Happy digestion = happier holidays!
No Soda is “Good” Soda
If you are partial to the bubbly love of soda, it’s likely its ingredients are adding to the stress of your body. Even though the habit is hard to kick try your best to take “baby steps” to get out of the habit. Begin by reducing your intake to one a day, then one a week, then one on only special occasions as soon as you can. Help motivate yourself by focusing on the negative (or positive depending on how you look at it!) For starters, soda is a huge contributor of weight gain and dehydration (caffeine is a diuretic) and is linked to a myriad of other challenges – including contributing to the growth cancer cells. So make a decision to slowly wean off the bubbly. Trade it in for this delicious cranberry iced tea, instead. And, if you can’t live without the fizz – mix some juice and soda water to get your fizzy fix!
Christmas Treats – Decide Ahead of Time
Parties, baking, relatives visiting… there are bound to be dozens of opportunities to eat and eat Christmas treats this season. However, if you really think about your favorites, you can most likely narrow them down to two or three “must haves”. Once you do that, don’t settle. Stick to those. And decide ahead of time not to let other “inferior” delicacies invade your plate. (Or your celebrating). This is one way you can par down on overindulging without feeling left out of your traditions. From there, make sure that the portions are appropriate for your hunger level. And TAKE YOUR TIME to savor them. They will last longer and bring even more joy to your palette.
Good Fat = Good For You
Veggie fats are not “bad”. Avocados, nuts, seeds… these are the fats your body can have with no guilt. Raw treats from nature like these are a utilized, slow-burning fuel as apposed to simple sugars which are not actually found in nature at all. So, skip the guilt as you reach for a small handful of almonds. Add some raisins to it for your sweet and relish in the lengthy-lasting nature of this “easy snack on the go”.
20 Minutes At a Time
Busy moms know that some days just don’t go as planned. So, instead of trying to “face the day” try facing the next 20 minutes. If your kids are having a rough day, don’t try to focus on the entire day ahead of you and how it may turn out. Instead, focus on the 20 minutes in front of you. Chances are their hunger pains or melt down or diaper blow out will pass in that time frame and you’re onto the next thing. And, on those days, look at your workout the same way – 20 minutes at time. 20 minutes to load up and get to the gym or 20 minutes of a workout DVD at a time or 20 minutes running with the stroller… you can do it. A fit body and routine is attainable. Even if you have to approach it in steady increments.