In our impatient society we live in, we want our coffee ready in minutes, our photos developed in less than an hour and grocery shopping to be as easy as the click of a button. So naturally, we all want a quick and simple fix for our metabolism too. The reality is that our metabolisms have been beaten to a pulp over the years from meal skipping, over-eating and poor food choices. Fear not. Your metabolism is not doomed; however, it will take some time and a little (okay a lot) of TLC to get it back to a beautiful fire it once was (or at least should be).
Before I continue, I want to remind you of a few small things.
You will make MISTAKES.
You will get OFF TRACK.
You will MISS THE MARK several times.
And, all that is perfectly OKAY. You are human. You will make mistakes but make sure you take the opportunity to learn from them. Take your focus off avoiding failure (perfection) and turn it towards chasing improvement.
Let us focus on one simple task. By accomplishing this behavior, over time, you will regenerate your metabolism, have more energy and feel better each and every day you achieve it.
Start every day by striking a match. No, not physically rather metaphorically speaking for your metabolism. To do this, you must eat breakfast every day and increase the protein content in it. The average American consumes most of their protein in the latter half of the day. Protein is pivotal to improving satiety, increasing energy levels and controlling hormones. These benefits can be further maximized if protein ingestion begins with the first feeding of the day.
Strive to get at least 15-20 grams of protein with breakfast. This can be easily accomplished by choosing high-protein foods such as eggs, cottage cheese, lean breakfast meats, cheese, Greek yogurt and beans. Protein supplements such as bars, shakes and powders can help create a high-protein smoothie, power-packed oatmeal or can serve as a quick grab-and-go menu item.
It’s okay if you eat the same breakfast every day. It helps build routine and conditions the mind and body to crave real food upon waking. The more consistent you are, the easier it is to incorporate a variety of protein sources and stick to your routine when you are traveling, stressed or just generally off-schedule.
Remember, consistency always trumps rigidity. Let this be the year you kick start yourself towards health!
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!
“Christmas” and “cookies” are words that should always be together, right? But sometimes with all the cookies we make and receive around the holidays, we want something a little healthier to offset icing and sprinkles! Try out these apple “cookies” for something nutritiously sweet!