Healthy Living with Ellie Krieger

DebbyC · Fri May 16, 2008 3:47 pm

Today's Small Change: Take a minivacation!
Paradise Found
Incorporating a short bout of play into your day — by doing any activity that is fun for you — is one kind of "minivacation" from the demands of your daily life. Taking a five-minute breather — five minutes to simply slow down and be aware of your breathing — is another type of minivacation that relaxes and refreshes you. Today, let's talk about real vacations — no "mini" involved!
What's your dream vacation? Lying on a tropical beach, sipping a piña colada? Relaxation is great, but that doesn't mean you have to loll about all week. When you're planning your next trip, look for ways to incorporate activity into your vacation. You're more likely to come home feeling refreshed if you include some physical activity during your trip.

In fact, active vacations are a growing trend. Some group tours offer hiking or biking; others allow you to kayak, raft, or trek. Taking time to explore a new park when traveling counts — even if you're not roughing it, nearly every city offers beautiful new vistas to explore. You'll be surprised at how much you can see and how much better being active will make you feel!

Instead of taking one two-week vacation each year, consider breaking up your vacation time into shorter trips. According to one survey, more than two-thirds of all Americans say they need only one to three days to feel restored and relaxed. The majority also say that seeing new places, being away from work, and doing new or different activities lead to a restful vacation, and more than half say that exercising gives them energy on vacation.

So, start thinking about how you can include activity in your next trip. You'll feel better, enjoy yourself more, and keep up your healthy habits on the road as well as at home!

DebbyC · Fri May 16, 2008 3:48 pm

Listen Up!
On days when you're reaching for a little extra incentive to exercise, some music may be just what you need to help yourself get going. Not only can music help get you started, but it's a great way to help keep yourself motivated throughout your workout. In fact, studies have shown that people can work out longer and at a higher level when they're "tuned in."
So if you're exercising at home and it won't bother anyone else, crank up the stereo! And if you're walking outside or working out at the gym, find a headset you like. Dozens of different kinds of cassette players, CD players, radios, and MP3 players are now on the market; you may want to look for one that is designed for sports or fitness use, or that has features such as a belt clip that will make it easy to carry while you exercise. Accessories like armbands can help make your music player portable. And don't forget to make sure that the headphones are comfortable for your ears.

While many people prefer listening to up-tempo music during exercise, any music that you like will be a great companion for your workouts. You may even want to make a mix of slower and faster songs to remind yourself to speed things up or start to slow down at different points in your workout. And if you already listen to music but are looking to change things up, you can try listening to a comedy recording or even an audiobook. In fact, choosing a book and committing to listening to it only during your workout can be a great motivator — you'll have to stick with your exercise routine to find out what happens next!

DebbyC · Fri May 16, 2008 5:54 pm

Fast Track to Relaxation
If you've been doing the five-minute breather exercise (taking five minutes each day to simply slow down and be aware of your breathing), you may have noticed that focusing on your breath helps you relax. Today, we'll take that effect a step further and explore meditation.
Meditation quiets the internal chatter that you probably hear all day. Usually people meditate by sitting quietly and focusing on their breath, a word, or a phrase.

Meditation lowers your blood pressure and heart rate and reduces stress. It also reduces the amount of cortisol and other stress hormones your body produces, which may help prevent weight gain.

Today, choose one of the forms below and try meditating. At first, try setting a timer or stopwatch for ten minutes, ultimately working your way up to 20 minutes of meditation. Sit comfortably in a quiet place and choose one of the techniques below.

Breathing meditation. Breathe slowly, count as you exhale: Inhale — one; inhale — two; inhale — three; inhale — four, and then start over at one. If you lose track, or you find yourself thinking about other things, simply return your focus to your breathing.

Word meditation. Repeat a word or phrase over and over to keep your mind from wandering. You might use a word like relax, calm, peace, or still. If your mind strays, simply return to your word and concentrate on it.

Heartbeat meditation. Place your hand over your heart or fingers over your pulse. After you locate your heartbeat, sit and count for four beats each beat to 4 and repeat like you would with your breath. If you lose track, simply start over.

Meditation is surprisingly difficult for most people, but try not to let your emotions intrude. Remember, you're not being graded on your performance — you're simply exploring a new way to achieve greater serenity. The more you do it, the easier it becomes to slip into a deeply relaxed, meditative state.

DebbyC · Wed May 21, 2008 5:02 pm

Hydrating for Your Workout
It's important to stay hydrated when you're exercising. Fatigue is one of the first symptoms of dehydration, so not drinking enough water throughout the day can actually lower your energy level and hurt your stamina when it's time to exercise. But what, you may be wondering, should you drink before, during, and after your workout?

Water is always an excellent choice. Before you exercise, down a large glass of water. And if you walk or exercise for more than 30 minutes, or if you're exercising in hot weather, carry a water bottle or stop for another drink during your workout. (There are many inexpensive, reusable water bottles on the market — some come with straps to make them easier to carry, while others fit into waist carriers designed to hold them.) When you finish your workout, drink another glass of water or two (at least a pint) to keep your body hydrated. Even if you don't notice yourself sweating, you are losing moisture; you don't need a soaked shirt to get dehydrated.

What about sports drinks? These drinks are especially formulated to get water back into your body's cells rapidly — even more rapidly than water can accomplish the task — and contain about half as much sugar as soda and other soft drinks do. Their diluted sugar content, along with the electrolytes they contain, makes them excellent hydrators. But unless you're exercising intensely for over an hour, or in extreme heat, you don't need a sports drink. Save the calories. Water will quench your thirst, and you can get all the electrolytes you need at your next meal.

Today, pay extra attention to your fluid intake to make sure that you will be hydrated for your workout. If you haven't been getting enough fluid lately, you may be surprised at the difference this small change can make in your energy level.

DebbyC · Thu May 29, 2008 8:17 pm

Some people prefer to remain in the dark about their health and their eating habits. It's as if they believe that because no one ever told them that eating huge portions of fried food is bad, it isn't going to make them gain weight, clog their arteries, or set them up for an unhealthy future. However, when people are taught the right way to do things, it empowers them to make positive changes and get themselves on the road to health.
"Knowing what to eat has prevented me from bingeing on junk food at night — even on Halloween! I also don't feel hungry all the time," says member CloversMom. "I have been following the eating plan for a week and have lost two pounds."

While it may feel comfortable to be blissfully ignorant about your lifestyle, only knowledge will give you the tools to live to your maximum potential. Just by being here, you've made the decision to learn what is best for yourself. Not only is that decision commendable, but the positive results will last a lifetime.

DebbyC · Fri May 30, 2008 4:01 pm

This one kind of hit home for me today....

Stay Connected
Research shows that friendships not only enhance your life but also protect and improve your health. And studies show that the happiest people are those who have both good mental health and good social relationships.
Today I want you to think about the relationships you have with people outside your family — your friends, co-workers, neighbors, and others you have daily contact with. Whom do you consider your friends? Would you like closer relationships with them, or to spend more time with them?

Friendships take time and tending the same way that your relationships with your family do, and it's natural to put our jobs and families ahead of our friends. But making time for people whom you connect with and can laugh with enriches your life. Keeping in touch — whether by phone, e-mail, letters, or get-togethers — is an essential part of staying close. Today's small change is to reconnect with a friend, perhaps someone you haven't seen or spoken to in longer than you had intended. Chances are good that your friend misses you, too, and will be delighted that you took the initiative to catch up.

Sometimes friends grow apart; as new friendships are made through circumstance or shared interests, others are lost. It may be that you and an old friend don't feel as though you have much in common anymore, or have too much going on in your lives to stay meaningfully connected. But if it is a relationship that's really important to you, you may want to talk to your friend about your relationship before you drift apart for good. Tell your friend how you feel and ask if there's a way to reconnect. There may also be something going on in your friend's life that has affected her — something you don't know about. You won't know unless you ask.

DebbyC · Tue Jun 10, 2008 5:39 pm

Today's Small Change: Go for the grain.
Great Grains
The easiest way to get more healthful whole grains into your diet is to make sure your pantry is stocked with them at home. You're probably familiar with some whole-grain options — 100% whole-wheat bread, brown rice, and oatmeal, for example — but what about some of the less common, more "exotic" grains? The next time you shop for food, pick up a box or a bag of a whole-grain product that you've never tried before.
You should be able to find plenty of novel whole grains at your grocery store or local natural foods store, such as:

Bulgur consists of wheat berries that have been steamed, dried, and then cracked apart — it has a nutty taste and cooks quickly.
Quinoa is an ancient, protein-packed grain from South America that cooks up light and fluffy; it should be rinsed before cooking.
Millet, which has been cultivated since prehistoric times and is popular today in Asia and Africa, is rich in vitamins and minerals and is best toasted before boiling.
Buckwheat in its various forms can be found as a breakfast cereal (farina), in Japanese soba noodles, as roasted groats (kasha), and more.
Cornmeal is ground from whole corn and can be baked into a variety of products or boiled up as polenta.
Don't forget about whole-wheat versions of couscous and pasta.
The best way to tell if a product is whole grain is to check the ingredient list on the label. Ideally, you should find the words 100% whole wheat, or 100% whole grain; at the minimum, whole wheat or whole grain should be one of the first ingredients.

DebbyC · Wed Jun 11, 2008 4:52 pm

Today's Small Change: Make walking count.
Step Up and Be Counted
One of the great things about walking for exercise is that you don't need a lot of fancy equipment to do it. With some comfortable clothes and a good pair of walking shoes, you're ready to go. However, there is one extra item that's definitely worth having: a pedometer.
A pedometer is a small, clip-on device that measures the number of steps you take. Using a pedometer is one of the best motivational techniques I know and, at a cost of only $15 or $25, it's inexpensive to boot.

You may have heard the recommendation that people should take 10,000 steps a day to maintain good health. This is ultimately a good number to shoot for, but if you are relatively inactive, you might want to start with a more attainable goal and build from there. I suggest walking around with the pedometer for a few days and averaging your daily totals to find out your usual number of steps, then adding 1,000 more as your goal. Once that becomes easy, add another thousand to your goal, and so on.

A pedometer gives you concrete evidence that you are meeting your goals as well as an incentive to take the stairs instead of the elevator. It's a fun way to track your walks and the rest of your daily activity, and you may be surprised by how much — or how little — you're already moving.

Today's small change is to consider using a pedometer. You can pick one up at any sporting-goods store. It should be worn at your waist and centered at the midline of your right or left thigh (where the crease in your pants would be). Reset it to zero at the beginning of your day or walk, and you'll have a simple way of tracking your activity.

DebbyC · Fri Jul 18, 2008 5:44 pm

I've been hit or miss posting these little notes from Ellie, but this one struck home with me today. I'm going to print it, give it to one of my co-workers and try to remember what I need to do!

Today's Small Change: Take charge of your time.
Prioritize Your Life
It seems as if no one today has enough time to take part in the things he or she really wants to do. Most of us carry around a long to-do list every day and then spend weekends checking tasks off the list, only to have new ones spring up in their place.
If you always feel frazzled and it seems as though you're spending all your time doing the things you have to do — rather than what you want to do — it's time to learn how to prioritize and manage your time better. You can do this with four simple steps:

Take a look at your life. Consider how long you spend doing different activities in a typical day. You needn't account for every second, but make a list and estimate as best you can.

Consider your priorities. Now make a list of your priorities, in order. Include things like spending time with your children, spouse, and/or other family members and friends, your job, your community or volunteer activities, exercise, hobbies, and so on. Obviously, some things will be priorities out of necessity, but others will be things you don't want to live without.

Compare the results. Now take a closer look at the total amount of time you're spending on each of the activities on your first list. How does the time spent on those activities correlate with your priorities?

Start making changes. With your priorities list in hand, look at how you're spending your time and consider ways in which you can change your schedule. Consider moves like grouping errands together, brown-bagging your lunch, carpooling, and limiting TV time to a few favorite shows. You can also try to combine some of your priorities, such as making a standing exercise date with a friend so you can get fit while you catch up with her.

We all get the same 24 hours in each day. Today's small change is to take more control over how you spend those hours.

DebbyC · Tue Jul 22, 2008 3:14 am

The last two "notes" from Ellie have really got me....this is definitely one I think I'll do!

Today's Small Change: Pamper yourself.
Create Your Own Mini Spa
Spending an afternoon at a spa can be a blissful way to relax, unwind, and get away from the stresses of daily life. Unfortunately, we can't always afford the luxury of going to a spa — or a full afternoon away from our other obligations. Luckily, creating a mini-spa experience at home is easier than you may think. Today's small change is to set aside an hour in which to pamper yourself. You can do it today, or you can schedule it in for a more convenient time later in the week. (Just don't forget to do it — you deserve it!)
You don't need a fat wallet to have a relaxing spa experience — you can provide it for yourself for a few dollars. First, set out a few ingredients — candles, bath salts, relaxing music, and thick, soft towels — so you'll have everything you need. If other family members are around, let them know that you're taking a "spa break" and will be unavailable, or better yet, plan this pampering session for a time when you'll be home alone.

Light the candles, and play some relaxing music. Run a warm bath with your favorite bath salts or essential oils, and allow yourself to soak for at least 20 minutes. As you soak, close your eyes, listen to the music, and imagine all the tension flowing out of your body.

Finally, after your soak, take a few moments to rub your favorite lotion on your skin, then dress in your most comfortable clothes. Take a minute to get in touch with how relaxed and at peace you feel — all for less than five dollars worth of bath supplies!

DebbyC · Tue Jul 29, 2008 2:16 pm

Today's Small Change: Transition from trans fats.
Trans Fat Attack
Trans fat is the worst kind of fat for your health because it both raises bad cholesterol and lowers good cholesterol. Trans fat is formed when oil is hydrogenated, or processed to become solid.

When hydrogenated fats like margarine and shortening were first invented, they became the ingredient of choice because they were cheaper, more shelf-stable, and thought to be healthier than butter. It was only recently confirmed that this fat is especially unhealthy.

Trans, or hydrogenated, fat is found in stick margarine, vegetable shortening, and fried foods. Until recently, it was also found in most commercially packaged baked goods, crackers, pastries, cookies, and many other products. However, in 2006, when it became mandatory for companies to list trans fat on food labels, many manufacturers changed their formulas to reduce the amount of trans fat their products contain. You can now find soft margarines that boast "trans fat–free" on their label, and many packaged baked goods are advertised as trans fat–free.

However, some foods may contain small amounts of trans fat even if they list zero grams of trans fat in the Nutrition Facts panel. To avoid trans fats completely, check the ingredients list on a product for "hydrogenated" or "partially hydrogenated" oil of any type. If such an ingredient is present, there is still some trans fat in the food. And if the trans fat ingredients are near the top of the list, drop the box and run the other way!

If you can't find truly trans fat–free foods in your regular grocery store, check out a health food or whole-foods store. And be on your guard in restaurants — unless the menu specifies otherwise, many fried foods are still prepared with hydrogenated oils.


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