Beach!! I intentionally loaded up on several snacks and treats at the grocery store for our last year’s summer beach vacation. It was fun to treat our kids with fun snacks they do not typically get at home. As much as I was enjoying the moment and some of the snacks myself, I couldn’t resist the urge to say something. It was about the second day when I realized every box or bag was open and I finally said, ”How much junk are we going to eat?” in my half playful voice, which means the other half of my voice was expressing alarm. One of our boys shrugged his shoulders and matter of factly said, “I don’t know…as much as we have.” He nailed it! Are your children as smart as mine?! Of course they are. Kids simplify and say it like it is. As a matter of fact, studies show, the more food choices you have, the more you will eat. In addition, the more convenient a food is to take with you, the more you will eat. There are processed and packaged foods everywhere. The sooner we start grabbing an apple for a snack instead of a package of something junky, the better off we will be. As a matter of fact, I feel confident to say if you bring a packaged bar of some sort with you to work, you will eat it regardless. If you bring an apple, for example, you will eat it only if you are hungry. Can anybody relate to this? I want you to avoid processed foods. I will share 7 ingredients you should avoid, and give you good reasons why. By reading the ingredients panel on every food you consider putting in your basket and avoiding these 7 ingredients, you will naturally eliminate many processed foods from your pantry and fridge. At the very least, it will help you make better choices.
The best approach to a healthy diet is choosing real foods in their purest form. Shopping the perimeter of the grocery store where your produce, meat, fish, poultry and dairy are, is the best place to shop. Make sure to buy whole grains that are just the grain and no other ingredients (“brown rice” for example) and a few bags of frozen veggies to help you eat healthy throughout the week when your fresh veggies run out, or when you are in a time pinch. Moderation, portion control and variety are key. I do not like the idea of “food science” which is anything artifical and made in a lab. I love the idea of real food and I love the practice of moderation. Have your favorites sometimes, choose wisely, and mostly eat plant foods. We have many choices. Let’s make good ones! Health Inspires.
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Grocery shopping. The weekly trip is inevitable. Food runs out. Restocking the basics such as milk, bread and eggs should be a fast and easy trip; however, the choices are abundant. The longer you stay to shop and browse, the more you are likely to buy. The Food Marketing Institute estimates that the average grocery store stocks approximately 42,000 items and that Americans make an average of 1.7 grocery store trips per week. Are you one of those 70% of people who buy things on those trips that are not on your list? Easy for me that I know exactly what milk I am buying when I walk by the dairy case; I am in and out of the refrigerator in a matter of seconds and moving down to the yogurt section...again....knowing exactly what I am buying. Choosing “milk” is no easy task if you are entertaining change. You may choose from soy, almond, goat or cow; and in the forms of sweetened, unsweetened, low-fat, non-fat, whole, chocolate or vanilla. Are the cows hormone and antibiotic free? Is the the soy milk made from genetically modified soy beans and does it even matter? Are your kids with you cheering on the chocolate milk purchase?! Consumer demands, company marketing efforts, our USDA and industry lobbies all contribute to the abundance of choices, food (and food product) labeling and our confusion. Choices are good. The right choices are better. Discover the answers to those questions. Come learn how to intelligently navigate the grocery store and make the best choices for you and your family; and understand the differences between food science and food marketing, including what’s hot and what’s not and why it all matters. Register now at: www.HealthInspires.com $25-early bird online registration May 20th, 6:30 pm- 8:00 pm Rough Hollow Pavilion 901 Highlands Blvd. Lakeway TX Wine and Super Salad Served Not everybody practices the rituals of the Lenten season. Lent is observed by catholics and many Christians, and is a time to reflect and make positive changes in their life for the better; through prayer, fasting and charity. Lent means "spring" or "new birth." It is so often that we “give up” something for the 40 days between Ash Wednesday and Holy Thursday, and then we go back to the same routine. Many people during the spring season engage in the same behaviors as those observing Lent, or vice versa. Many of us make springtime goals to be better, more organized, nicer to to our families, lose some weight, start an exercise program, stop drinking coffee, no more wine, no bread...essentially “give something up”. The desire to make yourself better and practice more control of your choices is good. Writing down the necessary action steps for success and having your response prepared when obstacles occur; even better. Create a new habit: I have been writing about habits and behavior change since 2008, and believe that habits dictate most of what we do. Growing up with a father that touted repeatedly “30 days to make or break a habit”, sinks in over time. Change requires willingness to change, self discipline and simple, achievable steps. We tend to take extreme paths that are not sustainable. We fast, cleanse, and diet in preparation of summer, or after the holidays. The energy, time and money it takes us to get our brains wrapped around starting a “new program”, starting, achieving the goal and then somehow coming full circle is the definition of insanity. You may have heard that the definition of insanity is doing the same thing over and over again and expecting different results. Doing things repeatedly the same time everyday helps create a habit. If you typically grab a diet soda in the afternoon, replace that with green tea. If you are not drinking enough water, then find a time that you will add 8 oz. to your day, if you are drinking too much coffee, then drink one less each day this week and go from there. If you have been enjoying a high calorie snack in the afternoons, replace that with a healthier choice, like an apple. You might discover these actions are more your habit or routine rather than your true desire to have whatever it is. Use Lent or spring as the time to create those new habits that will last a lifetime. Change one thing at a time, be specific with your goal, make it measurable, achievable, realistic, and time bound. That is a S.M.A.R.T goal. It is formed in the positive frame of what you will do, not what you won’t do; i.e., not what you are “giving up”. Here are some of examples of S.M.A.R.T goals:
Delay immediate gratification: I agree it is way more exciting to see 5+ pounds come off in one week! It is not way more exciting to hear about the toll that takes on your physical body, body chemistry and organs…yo-yo dieting is not helpful. It is harmful; both physically and mentally. Changing one thing at a time may take more time for results, but the results will show up. The benefits of your achievement go far beyond the physical. The “I can’t have that” extreme diet plan takes the fun out of dining with friends and not allowing yourself to enjoy one glass of wine or one piece of bread with your healthy meal. One piece of bread or one glass of wine, paints a picture of moderation. One of anything, and only sometimes (depending what it is), is the right practice. It is a good approach for all of us; (one cup of coffee (not 3), one glass of wine (not two or three), 6 baby carrots (not chips-except at Friday lunch, for example). Life is about choices. We cannot have everything all of the time, and we certainly should enjoy the good times, and practice moderation, and moderation in moderation at times. So, if you are planning for your spring renewal, whether through Lent or in your regular spring ritual, play for life this time. Take baby steps and make it sustainable. Ultimately, the picture is bigger than your summer body. It is truly about your health and wellness....and of course, your summer body;), that lasts through the seasons! See more of my blogs on this topic for encouragement. Ready for change? Dive in! http://www.healthinspires.com/3/post/2013/08/what-makes-a-person-believe-they-can_______.html http://www.healthinspires.com/3/post/2013/11/top-12-super-foods-super-easy-super-nutritious-super-transportable-and-super-kid-and-adult-friendly.html Health Inspires. What is the greatest investment you can make in yourself that requires no cash outlay, 150 minutes per week, gives you an edge, makes you feel stronger and happier, saves you medical expenses, promotes your good health, provides you with energy, inspiration and confidence? Answer: Exercise. Exercise is a natural antidepressant. Physical activity enhances your overall wellbeing. One good thing positively affects another. We truly cannot compartmentalize areas of our lives; and that is the mind, body, spirit connection. Most of us know exercise is good for us. The hard part is getting started. If you are thinking about getting started and looking for motivation, keep reading. Focusing on what you want is a good strategy. Allow me to build a case for you. Why are we sedentary?
What does that mean, in general?
What is recommended? The American Heart Association recommends 30-minutes of moderate activity most days, or 150 minutes per week. There are other options such as being active for three 10-minute periods a day and that is almost, but not quite as beneficial to your overall physical fitness as one 30-minute session. The ten minute push is about getting started, and that something is better than nothing. Ten minutes is achievable, it gets you moving, and success breeds success. Getting started and achieving will help you sustain. There is a natural progression in taking one healthy step, literally. Good things follow. The Physical Activity Guidelines for Americans describes “Physical activity” as any bodily movement that enhances health.
Proof: The Women’s Health Study, published in April 28, 2008 issue of the Archives of Internal Medicine, looked at 39,000 women free of Cardiovascular disease, cancer and diabetes at baseline. The study found that women who were normal weight and physically active had the lowest risk of developing Coronary Heart Disease over more than 10 years of follow-up. Next up with good results were women who were lean, but not physically active and then finally, women who were overweight but physically active. It is worth pointing out that the findings demonstrated that having a healthy body weight might have more significance in your health than physical activity, although both play a role in lowering the risk of heart disease in overweight or obese women. YOU WANT TO CHECK WITH YOUR DOCTOR BEFORE YOU START ANY EXERCISE REGIMEN. SEE YOUR DOCTOR FIRST. After you are cleared, your goal is to start and sustain. How to start and sustain:
All activity counts. Find what works for you and focus on how good you feel after achieving. Find your meaningful motivator to get started. It could be those hard dollar cost savings, or it could be that you feel amazing, or that you look and feel sexy! Top 5 Reasons and Motivators to Exercise:
What's your motivator? Health Inspires. The overarching umbrella to all other things are principles. Living by principles tells the story of who you are. It certainly feeds our emotional, intellectual needs and even our spiritual needs. It affects our relationships for better or for worse. It is the very soul and conscience of who you are and who you want to be. The peaceful feeling, knowingness and energy you will have tells you that you are living right by your principles. Making decisions based on correct principles cultivates wisdom, integrity, trust, sincerity, honesty, confidence, perseverance and dependability. All good things. We are all busy, and have life demands, circumstances and situations that test us. Reacting to those situations isn’t peaceful. Living and practicing a principled centered life is essentially “doing the right thing”…and we all know that is sometimes the hardest thing to do. Here are some great reasons to stay on track and live right. 10 Benefits of Living a Principle Centered Life:
10 Actions to Peace:
Health Inspires. My prediction for 2014 is that there will be a study published claiming something is bad for you. I also predict, there will be a study published that claims something is good for you. My final prediction is that both scenarios will have had a reverse finding in the past. I bet you knew that! Although there are holes in most every study, some scientific findings provide valuable data that lead to protocols, guidelines and standards of care for certain diseases and risks such as heart disease and the treatment of high blood pressure, for example. The daily dietary fiber recommendations for disease prevention comes from studies. Based on studies, The Institute of Health established these recommendations for daily fiber intake:
A recent meta-analysis published December 19, 2013 in the BMJ (British Medical Journal), found for every 7 grams of dietary fiber eaten, the risks of CVD (Cardiovascular Disease) and CHD (Coronary Heart Disease) were each lowered by 9%.1 A meta-analysis is a review of several studies, on a specific topic, from specific databases and time period. In this case, 22 studies were analyzed specific to CVD and CHD by Diane Threapleton, a doctoral student at the University of Leeds, UK, et al. The conclusions were that “Greater dietary fiber intake is associated with a lower risk of both cardiovascular disease and coronary heart disease.” Greater intakes of insoluble fiber from cereal and vegetable sources reduced the risk of CHD and CVD, and fruit fiber intake was associated with a lower risk of CVD.1 Fiber has consistently, clinically proven to prevent disease risks associated with specific cancers and heart disease, withstanding the test of time; i.e. ...not a fad. It truly is another way of saying “eat your veggies, eat your fruits and eat your whole grains, eat less refined and processed foods and less sugar”. We can each improve our health, prevent disease and reduce our reliance on medications by eating more fiber. Fiber is found in plant foods and for the most part, is not digested by human digestive enzymes. Fiber makes you feel full longer so you are not as hungry and therefore aids in achieving a healthy weight, helps control blood sugar levels, lowers cholesterol and helps maintain bowel health and normalizes bowel movements. It is divided into two categories; soluble (partially dissolves in water) and insoluble (does not dissolve in water). Soluble fiber is found in fruits (apples and citrus), oats, barley and legumes.
Ways to easily increase your fiber intake:
Action: Focus on at least one of these 8 ways to increase your fiber intake that will work for you. Start today. Other good habits will naturally follow. The following list of “high fiber foods” ARE your “super foods”, your “cancer fighting foods”, your “anti-inflammatory foods”, your “antioxidant and phytochemical foods”. These food lists overlap. They all have health benefits. They all help you shed pounds, promote health and prevent disease. Look at this list and also reference my defined “super foods” list (defined by healthy and transportable). Find some foods that you like and add those to your daily/weekly diet for extra fiber. Food Amount Fiber in Grams Turnip Greens, boiled 1 cup 5.0 Raspberries 1 cup 8.0 Bananas 1 medium 3.1 Apple, with skin 1 medium 4.4 Sweet Potato 1 medium, baked 3.0 Almonds 1 ounce or about 23 nuts 3.5 Whole Wheat Bread 1 slice 1.9 Black Beans 1 cup 15.0 Broccoli, cooked 1 cup 5.1 Carrots 1 medium 1.7 Oatmeal 1 cup 4.0 Bran Flakes 3/4 cup 5.3 Raisin Bran 1 cup 8.0 Brown Rice 1 cup 4.0 Garbanzo Beans 1 cup 12.0 Peas and Carrots, cooked from frozen 1 cup 4.0 Health Inspires 1BMJ 2013;347:f6879 Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis (Published 19 December 2013) Her head was shaking NO, NO, NO, UH-UH and NO WAY! The adult leader and mentor, Gaye, to an Austin based girls’ service sorority was unwilling to give up her whole milk! I acknowledged her head shaking, as I laughed. I get it! I said, "Gaye is not giving up her whole milk." She confirmed that there was "no way, uh-uh," she was not giving up her whole milk.
I volunteered to give a health talk to a group of high school aged girls on healthy eating. I brought items from my pantry to share healthy food choices, teaching awareness about ingredients and what to look for, and sharing how to make small changes that matter over time. For example, which pasta is better, which rice to buy and why, grab and go snacks that are healthy (or at least better than other alternatives), eat your fruits and veggies, and if you are going to have chips; then how much, what kind and why. One of the girls asked about milk and dairy products. For the record, I believe in moderation and self discipline. I do not believe in excluding food groups, unless there is a health reason to avoid certain foods. Specific to tackling the saturated fat issue, I suggested choosing non-fat milk. This is when Gaye’s head started shaking “N-O”. I said, “Try working your taste toward skim milk (non-fat milk) if you drink milk. If you drink whole milk, try and make the change to 2%. If you drink 2%, try and make the change to 1%...then 1/2%, then to non-fat”. Her head is still shaking N-O! My second response, was going to work better for Gaye. She made it very clear she was not giving up her whole milk. I suggested that she enjoy her whole milk, and in addition, be aware of her total saturated fat intake to make sure she is not consuming too much. An 8 oz. cup of whole milk has 8 grams of fat and 5.1 grams of that saturated fat. The American Heart Association recommends eating between 25-35 percent of your total daily calories as fats, and limiting the amount of saturated fats you eat to less than 7 percent of your total daily calories. For example, if you consume 2,000 calories a day, then less than 140 calories, or 16 grams, should come from saturated fat. You do not need to consume the maximum of 16 grams of saturated fats. Many of us do not need 2,000 calories a day either. To give the saturated fat content perspective, three cups of whole milk will put you at the saturated fat daily maximum. I gave her permission to have whole milk as long as her diet does not consist of too much whole milk everyday, or too much of other foods containing saturated fat (animal foods) such as bacon, eggs, steak, hamburgers, cheese. I encourage a healthy diet that consists mostly of plant based foods, including heart healthy oils (olive and canola) and lean proteins. I believe in enjoying your favorites and as the story goes...moderation, moderation, moderation. What is it, that you are unwilling to “give-up” and instead, enjoy in moderation, and then make healthier choices elsewhere? One of my favorite foods is bread. I love bread! Do I eat bread EVERYDAY? It depends on the bread and it depends on the day! I am picky about my bread. I want it to be delicious and worth it, like a baguette with a hard crust. Sometimes I have it with dinner, sometimes it is dinner when I make bruschetta. I have Ezekial bread (sprouted grains, flourless bread) when I choose to have eggs for breakfast. I do not go for soft rolls, I easily skip chain pizzas and hold out for my local Austin favorites. I skip flour tortillas, I skip what I consider bad bread. So when I say that my favorite food is bread, I choose the breads that made it my favorite to start with. So, if your favorite food is cake, then having it everyday will have a negative consequence. However, if you are good at moderation, and moderation meaning having a little bit in small pieces, then maybe a few times a week is OK. If you are more likely to want a more indulgent piece of cake, then you can have that once a week. You see the point? If you will eat the entire cake if it is in your house, then your best bet is to go out for a piece of cake and share it with a friend, so it is not in your house. If your favorite food is Mexican food, then chips and enchiladas frequently will have a negative consequence. Every now and then is OK. Having a salad with chicken fajita meat on top and some guacamole is a great choice more of the time than enchiladas and chips. Use the salsa as your salad dressing to give it the kick you crave and with no extra fat. If you have ice cream in your home freezer and you eat it often, then don’t keep it in your freezer. Instead, make that a family trip to the ice cream shop sometimes. It may cost more in money, but it will save you the health consequences; physically and mentally. You do not have to “give up” what you love. “Giving up” what you love will eventually lead to binge eating or gaining weight back that you have lost because you have taken away the foods that satisfy you. Excluding what you love is hard to sustain. Learning how to fit your favorites into an overall healthy diet is sustainable. Also, learning how to say no sometimes is also key. In our world of food choices today, you cannot have everything all of the time, but you can have your favorites some of the time. Enjoy! Health Inspires. We love lists! Super foods, cancer fighting foods, nutrient dense foods, and anti-inflammatory foods. It is fun to read why certain foods are so good for us. A more simple approach to a super, nutrient dense, anti-inflammatory, phytochemical and antioxidant rich healthy diet is to choose a variety of colorful foods from the earth that you prefer and enjoy, and make half your plate veggies. 1. Leafy greens: Always have leafy greens in your fridge. It is the number one food you can eat to improve your health. Most are rich in vitamins A, C, and K and folate, calcium and fiber. Buy the large organic tubs from the grocery store and they will not go to waste. Make spinach, kale or arugula salads. Sauté in olive oil and garlic for a hot veggie. Add some as a sandwich topper, throw some in a soup, add a handful to your favorite fruit smoothie or bake kale for kale chips. 2. Berries: Packed with antioxidants and phytochemicals, they lower your risk of heart disease and cancer. They are anti-inflammatory and inflammation is a key driver of all chronic disease. Choose any berry and you are choosing wisely. Choose blueberries for the most powerful punch. Kids love berries. Add them to smoothies or carry cleaned and in tupperware for a quick and healthy snack. 3. Bananas and apples: Bananas get a bad rap. Known by dieters as a high glycemic food, they ban bananas from their diet. It is not the banana that is making us gain weight. They may taste like creamy ice cream when sliced and frozen (then slightly thawed just before eating), but are actually a healthy real food option rich in potassium, magnesium and phosphorus. Easily transportable, they are a healthy option for you on the go instead of a processed and packaged breakfast/granola bar! They taste great with peanut butter and in fruit smoothies. Apples are another winner and on the go food. There are more nutrients, fiber and phytochemicals in an apple than you will find in anything made in a factory. Make these your grab and go choices. 4. Sweet potatoes: High in fiber, rich in potassium and vitamins A and C. This is a quick and easy snack or side dish and a healthier option than a white potato, including a lower glycemic index. Bake, or if you are crunched for time, poke with a fork and microwave 2-5 minutes. Mix with a little butter, cinnamon and if you like, a little brown sugar. 5. Eggs: Scientists use the egg as a “reference” protein. This means it is used as a standard for measuring protein quality in other foods, because it is a complete and excellent source of protein. Proteins are the building blocks of your body, control hormones and are necessary for growth and sustainability. Have eggs for breakfast and feel satisfied all morning, pack a boiled egg (keep chilled) for a healthy snack, or have breakfast for dinner! Make a Fritatta or don’t forget your kids favorites; french toast or homemade pancakes for healthy options. Choose eggs with added DHA for omega-3 bonus. We like Egg-land’s Best eggs, based on the added DHA and the price. One large egg has 6 grams of protein and only 70 calories and 4 grams of fat. Unless you have high cholesterol or are a vegetarian, eggs are a great addition to any healthy diet. 6. Nuts and seeds: A handful of nuts or seeds provides protein, healthy fats, vitamin E, and is a satisfying snack. Walnuts and almonds top the nutritional list although I have not met many kids that enjoy walnuts. Enjoy them all; they all come with benefits; pistachios, pumpkin seeds, sunflower seeds, etc. Buy in bulk, and make your own snack size portions for transport. Nut butters are a great option too. Check the ingredients and choose those with only the nut, and nothing other than salt; no palm oil or hydrogenated oil. Try some roasted or pan toasted nuts or seeds and tossed in salads. 7. Salmon: This is one canned food, out of only a handful, that I will support. Why? It makes eating salmon easy and convenient. Salmon’s omega-3 fatty acid content has it on every super foods list. Omega 3’s are attributed to lowering heart disease, helping arthritis and preventing Alzheimer's, although your entire diet contributes to disease prevention and not only one food. It is a rich source of protein (3 oz. has 7 grams) and vitamin D. Fish, in general has sustained the test of time, known as a “brain food” for as far back as I can remember. You can add salmon to leafy greens and have the heart healthiest salad in minutes, or easily make salmon cakes. Keep frozen filets in your freezer for quick and easy grilling, pan sautéing or baking. 8. Whole Wheat Bread: Bread, like bananas get a bad rap. Why did we add it to this list? Because, a homemade sandwich with a side salad or any vegetable is a fast and healthier option than ordering a pizza or stopping for fast food. Toast and sandwiches are easy and transportable. 100% whole wheat is the label you are looking for. Bakery bread options are sometimes a better choice than the bread aisle breads; considering the number of ingredients store bought bread is made of. The ingredients list on breads does concern me. Sprouted grain breads are a great flourless option with a lower glycemic index. If you are looking for a flourless option and a lower glycemic index, we like Ezekiel Bread. 9. Yogurt: Choose low-fat yogurts sweetened with nothing other than fruit. That means no artificial sweeteners or added sugar. Read the ingredients panel and not the food label. This is a calcium and protein rich snack and easily transportable. We like Chobani because it tastes good and it is a healthy choice. One 6 oz. Chobani yogurt has 14 grams of protein. Add fresh fruit for an added nutritional punch. 10. Beans and Peas: Both a protein and a vegetable, low in fat, full of fiber for a filling, nutritious, inexpensive, easy to prepare and satisfying meal, side or snack. A bag of dried beans costs about $1.00. Soak beans overnight or use quick soak method. Make homemade hummus out of garbanzo beans for a healthy snack all week long. A good habit is to make a pot of beans every week for a healthy and economical go to food. 11. Cherry Tomatoes: There is nothing better to see your child walk by the fruit and veggie bowl and pop a few of these in his mouth. Rich in lycopene, beta-carotene and vitamin C, tomatoes make both superfood and cancer fighting food lists. 12. Carrots: Baby carrots rock. This colorful veggie is rich in the antioxidant beta-carotene. Although, carrots are on the high glycemic food list due to the sugar content, consider the fine print beyond beta-carotene making the high glycemic argument in this food case seem illogical; the carrot is also a source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K and Potassium. All of that! Carrots are great dippers for hummus or nearly any dip for that matter, and easily transportable. Health Inspires. You are on your way home at the end of a busy day, the kids have practice or you have a meeting, and you haven't planned or prepared for dinner. The infamous question, “What am I making for dinner?” is overwhelming at this point. Time is running out, and the next thing you know, you find yourself stopping for take-out. This typically means spending money on less than healthy food. What one thing could you do differently, that would most influence your ability to provide healthy weekday dinners for your family? Changing one behavior for a healthier outcome can create an entire cascade of positive consequences. Following one or all 10 ways to Healthy Meals will save you time and money. Most importantly, you will more efficiently create healthy habits and healthy meals for you and your family. 1) Plan your meals for the following week Planning is key. Write it down and stick with your plan. Add those needed ingredients to your grocery list. Goal oriented. 2) Grocery Shop Friday on your way home from work Shopping on the weekend is a two hour ordeal. Shopping on a Friday afternoon gives you weekend time back and it may actually shorten your shopping time. There may be less people shopping on a Friday, and you will move faster; ready to be home and start your weekend! Use the time on Saturday or Sunday to meal prep for the week. Efficient. 3) Keep your pantry and fridge well stocked Even with the best intentions, we run out of time. Having frozen vegetables in your freezer are a quick side to complete any protein or whole grain. Simple. 4) Prep for your upcoming week's planned meals Clean and cut up fruits and vegetables from your Friday grocery run on Saturday or Sunday. This also provides healthy snacks for your family to munch on. Studies show, for us to eat healthy foods, we need to prefer that food, have it available and have it offered. Smart. 5) Prepare salad dressings and marinades for your meats and salads It is easy to squeeze a lemon, mince garlic and olive oil when you have a minute. You may not have that extra minute during a busy week. By preparing your marinades and salad dressings on the weekend, you can grab a handful of spinach or other greens, throw in some cherry tomatoes and add dressing for a healthy and fast salad any day. Staying away from store bought prepared marinades is a healthy choice. Healthy. 6) Make two starches for sides and keep in fridge for easy heating Think whole grain penne pasta and brown rice. As you are going through your week, imagine having your chicken already grilled, your rice is cooked; heat up and just add salad. Brilliant. 7) Prepare this week’s go to food The goal is to have that healthy option available when you walk in the door ravenous and you need 100-200 healthy calories to hold you over until dinner. Choose beans or vegetables in the form or salsa's, salads or dippers. Make your own hummus for dipping your cut up fresh veggies, or make a bean or beet salad or salsa for example. I sometimes make brussels sprouts to have throughout the week. Whatever works for you is what it should be. This keeps you from eating less healthy foods before and after dinner, and helps you have reasonable portions at dinner. Satisfying. 8) Keep it simple Marinade enough chicken to have leftovers to throw on top of a salad or to mix with the whole grain pasta and spinach later in the week. As part of your well stocked pantry and fridge, you will find having frozen vegetables on hand allows for no excuse to pick up less healthy choices. Practical. 9) Preference matters If your children do not like what's for dinner, or any of you for that matter, then it takes some of the fun out of dining. It is nice to have something for everyone at each meal. Having the pasta or rice already made makes for an easy offering. Teach children that we eat our veggies because “fill in the blank”. At some point they will eat them because they love them or because they know that is what we do. Food should be nourishing and satisfying. I am OK with one person choosing salad and one choosing to eat baby carrots. The goal is to be healthy and create healthy habits. My guess is that at one point in the child rearing process, many of us have had one child at the table with chicken nuggets, while others are eating grilled chicken. That side of vegetables gives a mother a peaceful mind. Flexible. 10) Prepare tomorrow’s meal the night before It is not that you cannot prepare a healthy dinner...it is the time constraints and timing that is the problem. By the time you get home, you are running out the door to the extracurricular activities. There isn’t even time to boil water! Cook extra during the week for leftovers, or make your spaghetti and salad for tomorrow...tonight. Just because you have prepared for the week, doesn’t mean your child will dish up a healthy plate. Kids tend to hit the pantry, or at least mine do, when I am not around. Don’t forget the one minute cooler for a healthy transition to meal time. Prepared. Obey food safety rules. I do not recommend science experiments for meals. Use your freezer to prevent waste and to save time preparing meals in the weeks that follow. http://www.foodsafety.gov/keep/charts/storagetimes.html Health Inspires. The old adage “It takes more than love” might have you nodding as you think of certain moments with your spouse. Depending on the moment, you might be thinking of a more appropriate old adage such as “there is a thin line between love and hate”! Stephen Covey explains in his book, The 7 Habits of Highly Effective People, that love is a verb. He tells a man that has “lost the feeling of love for his spouse” that, “Love-the feeling-is a fruit of love, the verb.” He then adds solutions; “So love her. Serve her. Sacrifice. Listen to her. Empathize. Appreciate. Affirm her. Are you willing to do that?” Love is the action that brings the feeling (emotion) of love. I like that he asked the man if he was willing. Marriage is a give and take, a beautifully evolving relationship that needs nurturing, attention, love, fun, trust, respect, teamwork, responsibility, understanding and dedication to mention a few of the needs. Each season has its trials and together you can make it. We all have rough patches. So how do you you keep your marriage healthy through child rearing, layoffs, new careers and future planning whether in sickness or in health? We reviewed professional findings, studies and surveys, and chose the ones we thought were most valuable based on our personal experiences and what we have heard from women, mostly in their 40’s. We quoted the experts and added our comments. Hope you enjoy this and put some of these into action. 1. Take care of yourself. Do it together. Walk after dinner, or fit in fitness family time. Wedded couples tend to have larger waistlines and that can damage sexual attraction and general health. This is a personal choice as well as a joint effort. None of us can control each other's desires. However, we can create good habits together that lead us to healthy choices. Split your meals, add a salad and go for walks together. Be the fit person your were when you got married. It is beneficial from a health perspective as well as desirability. A 2007 study published in the New England Journal of Medicine found that your chances of becoming obese increase by 37% if your spouse becomes obese. Find something you can do together that creates the opposite effect! Where is the study that says your chances of staying healthy and fit increases if your spouse is fit?
2. Have a financial plan and be flexible. Money is the number-one reason couples fight. Many of us made it through this past recession and unemployment which was not easy for those affected. Relationships tend to suffer during poor economies. There are tough decisions to make, and less choices than usual regarding career and money. All of this adds stress to a marriage. Be supportive of your spouse and consider what you have control over and be proactive with those things. Where can you cut back, how do you prioritize where to spend, and how can you create wealth to dig out of the hole? Stay focused, take action and your response will pull you through. Like anything else, when you are seeing progres with baby steps in the right direction, inspiration will take hold. In general, you should discuss and agree on some boundaries and rules on the way you want to live and spend and set goals for your future. Be flexible when appropriate and responsible with your agreement. Whatever financial and household arrangements you agreed to early in your marriage, chances are they are going to change several times during your marriage. For better or for worse, you can make it through when you stick together with your financial planning. Your marriage is a partnership. You win together.
3. Agree on Family Rules. Married couples spend time in conflict over how their family should work, says Ken Robbins, MD, a clinical professor of psychiatry at the University of Wisconsin–Madison. He adds, “People often don’t realize that they come into a marriage with an idea of how a family works based on their own family—whether they liked them or not.” These thoughts and feelings are exacerbated when you add children to the mix. If you have children, you know this is true. Discussing how you should manage parenting calmly and with kindness is the key. Agree to take certain tasks and responsibilities, share some, let some go, and delegate others. Learn what works for you as a couple. Everything is important when it comes to your marriage and children. However, everything cannot be the most important thing all of the time. Discuss what is. The more enagaged you are with your children, not hovering, but engaged; the more joy you will have in this parenting experience. “You need to figure out how you can live together happily while each maintaining your own sense of self,” says Dr. Robbins. Adding kids to the mix makes these next three suggestions all the more essential to a healthy marriage. As the demands of family life take hold of your time and energy, make sure you find joy with your spouse and bring good energy into your home. 4. Sex is a priority. Andrew Goldstein, MD, an obstetrician and gynecologist at the Johns Hopkins School of Medicine, in Baltimore, and the coauthor of Reclaiming Desire says you should make sex a priority, but that you shouldn’t pencil it in on your planner. Scheduled sex becomes a responsibility, and that takes all of the fun out of it! Most importantly, do what works for you to be together. Another obstetrician and gynecologist, Melanie Belt, MD, gave a community seminar sponsored by my hospital, St. David’s South Austin Medical Center. She answered questions from the female audience and sex became the topic. She mentioned there is information suggesting the more you have sex the more you will want it. This seminar was successful because of the casual Q and A “girl talk” format, allowing for both practical and clinically proven answers. Try touching eachother when walking by, or while you are in the same room, or even walk over to your spouse and give a kiss. Intentional touching connects you and creates that feeling of love. It is easy to be merely roommates, busy with your lives and your children’s, racing from one event to the next; but part of the marriage perk is to have that intimacy whenever you want and can! It can keep your love alive. It works. Be kind to eachother and be friends. Be eachother’s support. You are building your life together. Intimacy inspires all of this, and all of this inspires intimacy. 5. Make time for friends. There are predictable marriage milestones at which couples divorce. In the last decade, researchers have noted a rise in couples over 50 who are calling it quits. After all of those years? What did Stephen Covey say about love? Another predictable time with an increase in divorce is at 20 years of marriage when the kids are off to college. What happens? We neglect our relationships for too long in one way or another. It is important to discover that the predictable patterns are absolutely preventable. Both parties must be willing to continue to work on the relationship. Normalizing your feelings by talking with girlfriends can be helpful...but not in too many details. Be respectful of your husband and the golden rule is to treat others as you want to be treated. Talking with friends helps you realize that other women go through the same feelings, emotions, and circumstances in varying degrees. Careful not to share too much information. You want to be respectful of your spouse as you would want him to be of you. The goals are to realize you are not alone, find the support that you need, share the commonality of the season of your life and marriage and to keep your marriage healthy. Make time for friends. Walking or jogging with a girlfriend is one way to stay healthy, feed your soul and have those conversations that make you feel free! 6. Date, Date, Date. Several studies show that marital bliss decreases after having children, sex decreases and those honeymoon feelings fade with children. If you have children, then you understand these things. The irony is that children are our greatest joy and purpose, and we all would walk to the end of the earth and back for our children if they needed us to. Children need our time, energy and devotion that we are willing to give; which means we are taking less time for other important relationships, such as the one with our spouse. Dates are important throughout your marriage to keep your marriage healthy. Dating helps you to stay in love and connected, to better partner in parenting and make it through all the other life responsibilities, ups and downs and frankly; the day to day mundane. A 2008 study found that marital satisfaction actually improves once children leave home. Female participants reported spending equal amounts of time with their partners both while their children lived at home and after, but they noted that the quality of that together time was better once the kids were out of the picture. Dr. Robbins says, “Suddenly the tyranny of the children controlling the household is relieved.” “You don't have to have dinner at 6, you don't have to spend Saturdays at the soccer field, and you don't have to be so responsible all the time.” Keep your dates going even through child rearing. Talk about yourselves and not your children on these dates. Reconnect at every opportunity. Keep it simple so it is achievable. A date can be a walk and a great conversation to an extravagant evening out. You are more likely to avoid marital problems that an empty nest can reveal. “All of a sudden the noise is gone,” says Dr. Robbins. “If you didn’t have much to talk about, it suddenly becomes more apparent once the kids are gone.” Do things you enjoy together and bend a little to do something your partner really wants to do even though it may not be your favorite (love is a verb). He will do the same for you. In addition, as you age, you need more time for your own interests. Allow that for eachother. It is part of the process. Health Inspires. |
Kathryn ScoblickMy passion and purpose is helping people reach their full potential and master their wellbeing. Categories
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February 2021
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Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.
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