Have you made a New Year’s resolution to drink more water? A healthy level of water in your body helps keep your temperature normal, lubricates and cushions your joints, protects your spinal cord and other sensitive tissues and gets rid of wastes. While most people know that the “recommended” amount of water per day is 8-10 cups, that is actually an arbitrary number not based on any science. As long as you are drinking water when you’re thirsty and with meals, you are drinking a healthy amount of water. However, if you think you’re not getting enough water each day, it’s a good idea to start getting into some healthy water-drinking habits.
Here are some tips from the CDC for drinking more water:
Carry a water bottle for easy access when you are at work or running errands.
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
Choose water instead of sugar-sweetened beverages.
Choose water when eating out.
Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
If you’re one of those people who has committed to drinking more water this year but maybe doesn’t like the taste, try one of these water infusion recipes in the video below!
It’s January, so that means maybe you are thinking about a new year with a clean slate. And to help make this clean slate, a New Year’s resolution. Just like I love to celebrate “Christmas in July” (all baking included!), I love to make New Year’s “non-resolutions.” Think about it: How many times have you set a resolution, only for it to last a week or two—a month at best? Plus, most resolutions don’t have anything to do with you, your willpower (I don’t believe in willpower) or capabilities. Instead, resolutions seem to focus on an unrealistic action, such as “I am going to lose 50 pounds this year.”
Step 1: Come up with the defining word or phrase for your year.
I encourage you to come up with a 2018 goal for yourself—in a word or phrase—and break it into a 12-month SMART goal(s). This word or phrase should be geared to some form of your health and well-being. I find when you focus on one area, other areas seem to fall into line.
What does SMART stand for?
S = Specific M = Measurable A = Achievable R = Realistic T = Time specific
Why break your word or saying into 12 months? Well, it customarily takes 21 days to make a behavior change, so you start small and build on these month-long habit formations. Then your 2018 goal should be much more realistic and achievable.
Step 2: Translate your word or phrase into action.
Based upon your word or phrase, write down as many healthy actions you can think of to help reach this goal. Keep in mind things you can actually DO and not the end results. The SMART acronym can then help you to break these DOs down to make more realistic and achievable outcomes. Don’t be afraid to break your monthly DO into weekly DOs. For example, a goal for the month could be to eat more vegetables. The monthly SMART goal would be to eat a minimum of 30 servings of vegetables. And broken down even more, a week goal could be: “I will eat a non-starchy vegetable every day at dinner.”
Step 3: Evaluate your goal each month.
Once the week or month is over, look back at your goal and see how well it did or did not work. Did you achieve this goal? And since you set a weekly or monthly SMART goal then you can see how well or well not the specific goal worked for you. Here’s the key, if you struggled at achieving or didn’t achieve your first month’s goal, that’s ok. Troubleshoot with it and either work on it again the next month or put off for another month later in the year.
Step 4: Start at a time that’s right for you.
So when should you start? You want to make sure you have a fresh mind and are more rejuvenated than you may be on January 1st. So if you don’t sit down to work on these until the middle of January, so be it. But make sure you have plenty of tools in your toolbox to help you complete this new thought process.
What does a “non-resolution” really look like?
Here’s my personal goal for 2018, along with a few of my monthly SMART goals with the tools I have in my toolbox to accomplish it.
My word for 2018 is PEACE.
It feels like I have had disorder and mayhem in my life for about the last 6 months. I have found this is starting to affect aspects of my health, so I want to focus on trying to be more peaceful this year. This may not be what you expected, but I’m trying to show you how this can be outside-of-the box thinking on becoming healthier.
Some of the areas I am focusing on to have more PEACE are:
I’m kicking the New Year off with my first SMART goal to be about MEAL PLANNING. The first week of January, I will plan three dinners for the days of Tuesday, Wednesday and Thursday (the days I work). These, of course, will be planned around the plate method (one starch, one protein, unlimited non-starchy vegetables). The second week goal is to plan four dinners, Monday through Thursday. The third week goal is to plan five dinners, Monday through Friday. Finally, the last week goal is to plan again for 5 weeks. There’s flexibility in this: If I find moving from three to four meals a week is too much, then I’ll go back to the three meals a week and establish this goal. There is flexibility with the goals, but the ultimate achievement is to set specific and realistic parts of your goal.
For February, my SMART goal will be about REST. Believe it or not, I’m setting a bedtime goal. There have been too many nights where I’ve stayed up until midnight or later because I’m doing dishes, doing laundry or cleaning after the kids are bed. So for the month of February, my goal is to go to bed at 10:30 p.m. four nights out of each week. This would allow for a minimum of seven-ish hours of sleep for myself, as my alarm goes off at 6 a.m.
Hopefully this gives you some ideas to help you get more focused on the simplicity of achieving a healthier you in 2018. What about you? Share your non-resolutions below—I’d love to hear what your personal word or saying is for 2018!
We had a great year discussing healthy habits, trying new recipes and making commitments to live well. As the year comes to a close, we wanted to take a moment and recap the “greatest hits” of Something to Chew in 2017.
We took our readers on a journey from one end of the football field to the other, demonstrating just how far you’d have to walk to burn off a single M&M. Making a conscious connection between calories in versus calories out can help you make decisions when eating or drinking certain foods.
Problem: Sometimes the influence of those around you affects your ability to stick to your diet. We offered three solutions to common work situations where you may be tempted to break your healthy eating commitment.
The bottom line is to not let your worries of living up to magazine-cover standards overpower the fun you could be having with your friends and family. If you’re eating right and treating your body well, you’re already in great shape!
You already know that cutting back on sugar is a big part of starting to eat healthier. We pointed out five hidden sources of sugar you may not realize you are keeping in your diet. Examining food labels is important for making sure you are not eating too much sugar.
Our readers have spoken: This was the top post for 2017! We agree; these tips are applicable to those with polycystic ovary syndrome and those just trying to manage their weight in general. Wedding good eating habits with exercise is the recipe for success when it comes to weight loss and management.
Thank you for “chewing” on these tips and tricks in 2017! Look for more health and wellness advice in 2018 as we bring on the new year!
During these winter months, we often want to sit down in our stretchy clothes by the fire with something warm and comforting. And in small chunks, this is perfectly acceptable. However, vegging out too much can increase our chances of gaining weight, catching “something” that’s out there, or just feeling plain ol’ miserable.
So, to help keep up your health and sanity during the winter season, here are some of my go-to tips.
Eat within one to one and a half hours after waking.
I hear a lot, “I’m not hungry in the morning” or “Breakfast food is so carb-y.” But who says you have to eat breakfast food for breakfast?
Eating something is always better than nothing when it comes to breakfast. Try something from this list for a high-protein, low-carb breakfast:
an egg (hardboiled, scrambled, over easy, even in the microwave!)
plain Greek yogurt with honey or frozen fruit stirred in
almond/peanut/cashew butter (NO Nutella®!)
I’m not against using protein supplements either, but be cautious when choosing. In addition to protein for breakfast, balance your breakfast by adding a nutrient-dense carbohydrate, such as sweet potatoes or steel-cut oats. I’ve been known to eat a sweet potato and walnuts for breakfast; it’s a sweet and protein-full breakfast. The biggest takeaway here is: It doesn’t have to be a “typical” breakfast, as long as you’re eating something nutrient rich and within an hour and a half of waking up.
Fuel your body as often as every two to five hours.
Fueling your body throughout the day will keep your metabolism going and help with portion control. My problematic time is often in the afternoon. If I don’t have something to eat then, I either get “hangry” or I overeat at dinner. A couple of quick and easy snacks include:
2 tablespoons hummus + ½ cup sugar snap peas
5 reduced-fat Triscuits® + 1 ounce low-fat cheese
Don’t skip meals.
Even on a day when you have a larger eating episode planned, don’t skip a meal. If you go longer than three to four hours without eating—believe it or not—your metabolism starts to slow down. Your body starts working against you instead of for you. The key to remember is that “something” is better than nothing. It doesn’t have to be a full traditional meal to count as a meal. Something as simple as cottage cheese, canned peaches (canned in light syrup) and cucumber slices with ranch dressing can actually be a meal.
This is the biggest challenge to most of us. I hear often, “if I just planned, it would all be better.” I like to say, “if you fail to plan, you plan to fail,” but you can have the best laid plans and have it all fall through.
But some plan is better than no plan. Start small and work up. Try laying out or prepping for breakfast, lunch or dinner for the next day. Then plan for three days a week, then a week and then work up from there. For this time of year, start with just planning for a challenging day and that will get you going in the right direction.
Eat as a family
Did you know the average family meals lasts about 18 minutes? I’ve heard from many of parents that they spend over an hour in the kitchen—and for what? But, believe it or not, these 18 minutes together carry a long list of benefits.
When I say eat as a family, I’m don’t mean plopping down on the couch in front of the TV. Sitting around the table is the most beneficial. In my house, we even sit around our island some nights when I haven’t had time to clear all the paperwork off the kitchen table. But, keep the TV, phones, gaming systems, etc. off during this time.
Leave food in sight.
This doesn’t mean to not put your cold food in the refrigerator, but keep it where you can see it. Store produce and other healthier foods in see-through containers at eye level in your fridge or in a pretty bowl visible on the counter. We typically eat more of what we can see, and if it looks good, it can be one less barrier to making healthy choices happen.
I also like to create a healthy snack bag with nonperishable items and leave it in my car. You may think this is crazy, but you never know what could happen on the road, especially this time of year. It never fails—my shopping takes too long or the roads are not good, and my drive home takes twice as long. Luckily, in my snack bag I have a 100 calorie pack of almonds and walnuts, protein bar, apple, cuties, and a bottle of water. It doesn’t have to be anything elaborate, but it saves calories and money from stopping somewhere and getting something to eat/drink or gorging when you get home.
Ask yourself 3 questions
I encourage you to ask yourself these three questions when are you are going to the refrigerator, cabinet or food table.
Am I hungry or am I actually thirsty?
Am I hungry or bored?
Am I hungry or just tired of dark days and winter?
If you answered “hungry” to any or all of these questions, then get something to eat. But this system will get you thinking before you start mindlessly eating.
I know this time of year can be difficult, on all accounts, in terms of eating. But maybe one or more of these tips will help you to maintain your weight, health and sanity. Happy Holidays!
During the cold and dreary winter months, food can almost feel a bit lacking as we crave the summer’s bountiful abundance of fresh fruits and vegetables. But lucky for all of us, there are plenty of lesser-appreciated foods, such as root vegetables, beans, frozen fruits and vegetables—even the canned variety.
I totally get it, as the temperature outside (and in my office) continues to drop, it’s tempting to curl up with your favorite comfort food. But keeping our bodies well nourished is crucial to not only prevent weight gain but also to keep our immune systems fighting against all those pesky germs.
The key to remember is: “If it’s not there, you can’t eat it.” So you’ve got to make sure these better-for-you foods that I mentioned earlier are readily available, whether that be in the house, at work or—believe it or not—in the car. How do we make this happen? Well, for starters, grocery shopping.
Maybe you’re like me and are not a fan of grocery shopping. In the winter, especially, it can be a dangerous expedition with all those bags and grocery cart! Plus, the coats, coats, coats, coats—(I’ve got 3 kids, so I feel like coats take up the whole grocery cart!)
To try and make this expedition or triathlon as painless and accident free as possible, I strive to plan our meals for the entire week. I include leftovers with this meal planning too. I list all the ingredients needed and see if I have what we need already in the cabinets or fridge. Yes, its tedious and one I do after the kids go to bed, but saves trips to the grocery store. Plus, I try to find recipes with similar ingredients for the week. For example, if you have carrots for soup, think about other ways you can have the carrots, such as roasted for a side, shredded in a salad or cooked in the slow cooker with a roast.
Meal planning is important because it saves you time and money. How many times have you made a trip in the in the snow, only to get home and realize you forgot an ingredient (or more!) meaning you have to either go back to the store, figure out something completely different—or giving up and running through the drive-thru for dinner. Planning ahead will save you the hassle!
Maybe this could be the time to try out the drive up or delivery services offered by many local grocery stores. You could also try some of the meal delivery services, but I encourage to be cautious when selecting one (and this is a whole blog most in itself).
Stock the Pantry
While it may be more expensive in the short-term, the more you have pre-stocked in your pantry/cabinets, the more things you have to get creative with later. I like to have canned beans, different kinds of rice (brown, jasmine, basmati, wild), quinoa, oatmeal and dry roasted/unsalted nuts.
Look at Sale Items
Keep an open mind to clearance grocery items. You may be surprised to find that a random item could spark an idea for a meal or snack. Out-of-season fruits and vegetables can be expensive, so watch for sales, but don’t be afraid to substitute in-season fruits or vegetables in your recipe.
Don’t Forget about Snacks
I encourage you to stock up on snacks and stash them in lots of places, especially in the car. Some examples are: trail mix, protein bars (that have at least 20 grams protein), whole wheat crackers, squeezable unsweet applesauce, unsalted/dry roasted nuts, roasted chickpeas, hardboiled eggs, string cheese, snack size bags of popcorn, hand fruits and vegetables (grapes, apples, blueberries, baby carrots) just to name a few.
So while you curl up next to the fire this winter, be thinking about how you can plan ahead, try something new and have food available—and don’t forget to eat every few hours.
I want you to party in style this holiday season, but we have to remember, not to party party! If we go overboard—and many people feel that the holidays are an excuse to do so—we can easily wreak havoc on our gut, immune system, cognitive function, blood sugars and waistline. So here are a few tips of the trade to hopefully help you make it through without the fuzzy brain feeling this December.
Tip #1 Choose only one of the 3 “C’s”
Cake, carbohydrate or cocktails.
Don’t choose all of them, but one of them. And cocktails don’t just include a mixed drink, but beer and wine as well.
Tip #2 Contribute a dish
Remember, if it’s there, you will eat it—and if it isn’t, you can’t. So bring a dish that you know is better for you to fill your plate with. I highly recommend some kind of non-starchy vegetable. In the winter, we typically prefer our non-starchy vegetables cooked, but they don’t have to be.
Tip #3 Practice mindful eating
Set your intention to feel better when you’re done than you did when you started, then eat with attention to your food and your body.
Think about how you want to enjoy the holiday. Then take yourself mentally through the food event. Imagine yourself enjoying the food and walking away when you are satisfied and not stuffed. It is quite miserable when you are stuffed: You don’t seem to enjoy the company or atmosphere as much. Plus, you typically end up falling asleep and not spending time with loved ones.
Tip #4 Use the Amazing Space Trick
As you fill your plate, maintain a little border of space between each food item, just enough so you can see some plate.
To test this, we made two plates with turkey, dressing, gravy, candied sweet potatoes, cranberry sauce and green beans. One was portioned how the average person in the United States plates their food, the other, according to the space trick. Guess how many calories were saved with the same types of food, but with space in between each food item: about 700 calories!
Tip #5 Have a response plan
Food is complicated, however the common ingredient in every person’s favorite comfort food is love. It’s the truth. There’s no substitute for thought and love and care. Not even time. So, when you eat a person’s food, they feel loved and so many times this can hinder your health goals.
As they say, “Why don’t you have more,” “There is plenty left” or “One bite isn’t going to hurt you”: Well, one bite or the second helping can. So be prepared with a few responses, such as “This is delicious, but I’m full” or “I’d love to take some leftovers” (they don’t have to know what you will do with the leftovers when you get home) or “No, thank you”—even if you have to repeat it.
Tip #6 Find something besides food to enjoy with family
One thing to remember is that children are no different from adults when it comes to overindulging during the holidays. Unlike adults, most children don’t have the understanding of how choosing a sugar cookie over broccoli can lead to weight gain. So, my personal goal for my family around the holidays is to get us out of the kitchen and enjoy other traditions together besides food.
Some other ideas may be to watch a holiday movie together, play board or card games, sing with a karaoke machine, play on a gaming system, moving around (soccer, a walk through the neighborhood, ice skating or a family tournament of Just Dance) or volunteer at a soup kitchen or shelter. Activities like this can make more lasting memories than a boat of gravy.
The bottom line is:
If you are practicing the healthful, mindful eating throughout the year and being physically active, then the holidays will simply be a celebration. Once the celebration is over, it’s back to the same routine. Have a safe and healthy holiday season!