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SCIENCEFAN7 Posts: 1,625
12/3/18 12:33 P

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In the holiday season I try to think of things for others, so trying to do just a few small things for my health is a good idea, too. I liked the article.

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11/13/18 11:13 A

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So in my email today from SparkPeople was an article I found interesting. A lot of times I might just skim through the articles so I can get the points, but this one caught my eye.

I liked the part about setting small goals to take the focus off the larger one. I know that they let you count other liquids as water, but I've started making it a goal of mine to drink my 8 glasses of water along with anything else I drink. To be honest that is usually a cup or two of coffee with my Italian Sweet Cream as my creamer. Sometimes I might use a spoonful of cocoa powder in it instead.

When I have students I'll order me a school lunch with them. Doing this gets me at least one extra fruit and vegetable a day. I've also started having them add black olives & banana peppers and hold the dressing.

So what do you think about these six small goals or the whole article if you read it?

Below is part of the article, "It's Time to Drop the Word 'Diet' from Your Vocabulary." The rest of it can be found here... www.sparkpeople.com/resource

Setting small goals is a great way to take the focus off of the larger end goal and help you stay on track. Instead of cutting out entire food groups right from the start, try adding in one healthy habit each week or month.

1. For one month, drop the word "diet." Don't use it with yourself or others. Replace the negative self-talk with more positive phrasing ("wellness," "get strong," "eat healthily") and see how your mindset shifts. Encourage those around you to do the same and practice talking to yourself how you would talk to a friend struggling with a body image or weight problem.

2. Drink more water. Many people walk around in a slightly dehydrated state. Considering the fact that our bodies are comprised of 50 percent water, they require a substantial amount of water to run smoothly. By increasing your water consumption to healthier levels, you may notice some unhealthy drink options fading away without even trying, not to mention, better energy and more glowing skin.

3. Focus on vegetables. Instead of removing or restricting other foods as you would on a diet, simply add in more vegetables to your meals. Vegetables are full of vitamins, nutrients and fiber that increase the feeling of fullness. Add them into stir-fries, casseroles or puree them into smoothies for an extra nutritional boost.

4. Get rid of the guilt. It is important to make healthy food choices, but we are all human. Eating a cookie or piece of cake often results in a downward spiral of guilt and self-loathing. Feeling guilty spawns negative self-talk and many times results in overeating of the food deemed as "bad." After all, you've already blown it, so you might as well just throw in the towel for the day, right? Wrong. A lapse is going to happen. It doesn't have to be a relapse into unhealthy behaviors. Allow yourself to add a treat every once in a while, enjoy it and move on with your day.

5. Build activity into your day. It can be as easy as taking the stairs instead of the elevator, getting up from your desk every one to two hours to walk around the office and stretch, taking a walk with your family in the evening or starting your day with a brisk stroll in the morning before you head to work. Get creative to build more movement into your day and you may start seeing results without even trying. Remember, exercise is not a punishment and should be seen as a way to recharge your batteries. Bring on those feel-good endorphins!

6. Give your body rest. When we are sleep deprived, it puts our body in a stressed-out state. This lowers our willpower to make healthier choices and signals our bodies to release cortisol (a.k.a the "stress hormone"), which can cause weight gain or slow weight loss. When we are well rested we are more capable to handle day-to-day challenges and temptations that head our way. Focus on getting seven to eight hours of sleep each night and head into each day feeling positive and confident knowing you are creating healthier habits for a healthier, happier you.

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