When you find yourself stuck or unmotivated, force yourself to write down your vision. That will start your engine. We are only energized by vision…can either be of fear or opportunity. Vision of opportunity is the best motivator long term
SHW Press Release
You’re Frequently Thirsty and/or Urinate Often
You Lose Weight Without Trying
You Have Digestive Problems
You Feel Constantly Tried
Your Cuts and Bruises Heal Slowly
You Have Tingling in Your Hands and/or Feet
You Have Problems With Your Vision
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly, when compared to a non-exercising group.
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. It’s also a great form of physical activity for people who are overweight, elderly or who haven’t exercised in a long time.
Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.
To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
By making your resolutions realistic, there is a greater chance that you will keep them throughout the year, incorporating healthy behavior into your everyday life.
Make resolutions that you think you can keep.
Change one behavior at a time
Thus, replacing unhealthy behaviors with healthy ones requires time. Don’t get overwhelmed and think that you have to reassess everything in your life.
Talk about it
Listen to Real Talk Radio, or better yet call in! Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.
Don’t beat yourself up
Everyone has ups and downs; resolve to recover from your mistakes and get back on track.
Ask for support
Starting your SelfHelpWorks course is the first step! Call in and talk to a support specialist if you have a question or struggling with certain aspect of the course. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Psychologists are uniquely trained to understand the connection between the mind and body. They can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues.
- 2 pounds Brussels sprouts, trimmed and halved
- 1 tablespoon butter
- 1 tablespoon extra-virgin olive oil
- 3 tablespoons reduced-sodium chicken broth
- 3/4 cup coarsely chopped chestnuts, (about 4 ounces; see Tip)
- 2 teaspoons chopped fresh sage
- 1/2 teaspoon salt
- Freshly ground pepper to taste
- Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, 6 to 8 minutes. Drain well.
- Melt butter with oil and broth in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.
Tips & Notes
- Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 8 hours.
- Tip: You don’t need to prepare your own chestnuts for this dish. Cooked and peeled chestnuts are available in jars at this time of year. Look for them in the baking aisle or near other seasonal food items.
Per serving: 68 calories; 3 g fat ( 1 g sat , 1 g mono ); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 117 mg sodium; 308 mg potassium.
Soup, including chicken noodle soup, is good for your body when your immune system is beat up. You can get a whole bunch of different ingredients into soup and when we talk about a diet of prevention, we want a variety of food. This means ingredients like chicken, which is high in zinc and iron, and vitamin-C rich carrots. Broth also helps with mucus secretion, protecting the body from possible invaders
Green tea is known as a solid wonder food, but it’s the catechins in it that solidify it as an important part of an immunity-boosting diet. A catechin is an antioxidant that has been shown to be helpful in the prevention of viruses,” says McDaniel. Especially if you’re already sick, green tea can greatly reduce the time you stay sick.
Honey can help soothe your throat and tone down a nasty cough if you’re already sick. Honey may also help treat indigestion. Instead of sugar in your coffee, replace it with honey. Or try apples dipped in honey for a tasty snack.
There have been studies that show when people took a garlic supplement for at least 12 weeks, they got fewer colds than those who took a placebo. Garlic produces potent antioxidants that protect the body against invading germs.
Yogurt contains essential probiotics, or “good” bacteria, that can help decrease the bad bacteria that bring on sickness and give us indigestion.
Vitamin C helps to minimize some of the symptoms associated with a cold. Citrus fruits like oranges deliver big doses of vitamin C, so stock up. And don’t worry about having too much of the vitamin: It’s water soluble, so what you don’t use your body just flushes out in your urine.
Sweet potato is high in vitamin C, but it’s the Vitamin A that grabs our attention as an immunity-boosting food. Vitamin A is really important for the mucus membranes that line our nose and throat that is really your body’s first line of defense.
Keep in mind that you need a well-rounded diet for a fully functioning immune system. That includes protein. Make sure that you get a little protein with every meal to assist your body in making antibodies.
1. Rest up the night before a holiday fête by getting at least seven hours of sleep. A recent study found that after a short night’s sleep adults ate about an extra 300 calories and tended to choose higher-fat, higher-calorie foods. When women lack sleep they may feel less full after eating, while men tend to have an increased appetite. By getting your zzzs, you’ll save calories and make healthier choices
2. Choose your first buffet picks wisely. Research suggests that you’ll consume the largest quantity of the foods you eat first, so set yourself up for success by starting with something low-calorie. Try fresh veggies and hummus over chips and creamy dip to save 120 calories per serving.
3. Count 1-2-3 when pouring yourself a glass of wine, to get an estimated 5-ounce serving. Don’t rely on just filling up a glass halfway, since many glasses are half full with 10 ounces of wine, which quickly turns that 125-calorie glass into a 250-calorie one.
4. Downsize your plate to trick your brain into thinking you are eating more. According to the Calorie Control Council, the average number of calories eaten at a holiday dinner is a shocking 3,000, and that doesn’t count pre-dinner snacking. Use an appetizer or salad plate instead of a dinner plate and eat 40 percent less, cutting 1,200 calories.
5. Take smaller sips and bites to trick your brain into eating 30 percent fewer calories. Studies find that when you take nibbles, chew your food longer and eat slower, your brain thinks you’ve eaten more. So nibble, don’t gobble, that pecan pie: by taking smaller bites and chewing more, you’ll naturally eat less—saving around 143 calories per serving.
- Take time to plan your meal – planning ahead can save time and be less stressful
- Simplify your menu – less thanksgiving dishes and desserts means less to prepare and less to clean up!
- Make a shopping list (choose healthy foods before you enter the store. Less temptation!)
- Shop early – look for bargains on nonperishable foods
- Make it a potluck – save time and have family and friends help with some of their favorite healthy side dishes
- Prepare some foods in advance – appetizers and desserts can be prepared in advance, reducing your “to do” list closer to the holiday
- Reduce your “To Do” list – prioritize to create time for rest, fun and being active
Quinoa Side Dish
- Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender.
- In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve.
In case you missed it, this weeks guest on Real Talk Radio was Dina Rose. Here is a bit more about her upcoming book.
You’ve probably heard the statistics: Approximately 17 percent of children and adolescents aged two to nineteen are obese. On any given day, 30 percent of two and three year olds don’t eat a single vegetable—and when they do, it’s french fries they’re most likely to eat.
Most nutrition experts look at how poorly kids eat and conclude that parents don’t pay enough attention to nutrition. Yet sociologist Dina Rose, Ph.D. asserts that struggling parents are often fluent in the language of nutrition, but inadvertently teach their children bad eating habits nonetheless.
In IT’S NOT ABOUT THE BROCCOLI: Three Habits to Teach Your Kids for a Lifetime of Healthy Eating (Perigee Books; $16.00; January 7, 2014), Rose focuses on how children learn to eat—not what they eat. She teaches parents how to improve their children’s diets by cultivating three habits that support good eating behaviors: proportion, variety and moderation. When children practice these habits, it’s practically impossible not to have a healthy diet. With an innovative and effective approach drawn from all the latest research and from her popular workshops, Rose gives parents clever, practical ways to teach their children food skills. All children can learn:
∙ How to confidently explore strange, new foods
∙ How to engage in open and honest talk about food without yelling “I don’t like it!”
∙ How to know when they’re hungry and when they’re full
∙ How to branch out from easy-to-like prepackaged kid fare to more mature tastes and textures: savory, tangy, runny, crunchy
∙ What to do when they say they’re starving—but dinner is still an hour away
∙ Tactics for reducing tension around food and mealtime for parents of picky eaters and overeaters
By consciously guiding a positive relationship with food, IT’S NOT ABOUT THE BROCCOLI provides parents with the tools to give their children a lifetime of healthy eating.
Dina Rose has a Ph.D. in sociology from Duke University. She teaches “It’s Not About Nutrition” workshops, consults with individual parents, and maintains an active blog on her website: www.itsnotaboutnutrition.com.