Splurging!

            Splurging: the act of indulging oneself. This can be spending money on something luxurious or taking a break on one’s diet or health to consume something out of the ordinary or unhealthy. Guess which type of splurging we are going to talk about today?

            If you guessed diet splurging, then you are correct. Splurging on chocolate cake, a big piece of steak or a milkshake can be detrimental to your diet. Not just because of the upshift in calories or the addition of certain artery clogging fats, but because it represents a mental let-down in your judgment.

            When you splurge on the bad stuff, you lose sight of your goal. Most often, these splurges occur when you are overly busy, stressed or feel like rewarding yourself for a good day’s work, an accomplishment or a milestone. This, however, is bad.

            Why do you mentally consider a piece of cake a reward, when it is nothing but a punishment to your body? Why is that a juicy steak is considered a break from the rigors of your diet, when it makes your body work overtime to break down the animal fats?

            The answer is certainly, “Mind over matter,” just not in a good way. For years, you have mentally associated cake with a celebration, think birthdays, weddings, graduations. For decades, advertising has told you that after a day’s work, there’s nothing better than a tender piece of beef. We have been conditioned to make these associations.

            When you drive by McDonald’s you think, “MMM, those fries smell delicious,” when it should really be something more like, “Wow, you can smell the processed food and trans fat from all the way over here.” But we don’t do that, well, at least not all of us.

            Splurging is all mental. It is an attempt to satisfy a craving. So rather than telling you to overcome your own mental compulsions, we are saying, “Trick yourself.”

            How do you do that? Here are a few ideas that will help you satisfy your cravings, while also changing your bad habits.

            If you have a craving for chocolate, have a glass of low-fat chocolate almond milk. The rich, chocolatey taste of– we suggest– Silk almond milk should be enough to quell any push for a Great Wall of Chocolate from P.F. Chang’s.

            Is your sweet tooth calling for candy? Try the little clementine oranges called “Cuties.” We’ve told you about them before, but in case you didn’t listen, here’s the scoop: they are overly sweet, a little bit sticky, and absolutely good for you. Grab a few for a no guilt after dinner dessert or between meal snack.

            We have no suggestion for stopping you from eating meat other than asking you to Google the effects that meat consumption has on not just your body, but the global environment as a whole.

            Ice cream? We have you covered. Almost always carried at grocery stores nationwide, almond/coconut milk yogurt mixed with a few of your favorite berries creates a luscious dessert that won’t pack on the pounds.

            The point in all of these substitutes is not to lie to yourself. You want the real thing, sure, but you have the strength to avoid their pitfalls for your health, while still getting the satisfaction of enjoying our healthy helpers.

            Do your body a favor and health-ify your cravings. 

Make a Change Monday - Seventh Week!

Welcome to yet another week of “Make a Change Mondays” here at CHI-Health. We are constantly trying to improve our tips and this week is no exception. Here are some of the best tips to help you make a change for your health today.

Practice Patience. They say patience is a virtue, but it's hard to be patient. Things are going to happen this week. They will not all go your way. Nor will they happen on your schedule. But being ready for what the world will bring you at its own pace will help you find peace.  There's a saying we love, "Don't sweat the small stuff, and it's all small stuff." Keep your head about you and breathe. 

Cut out partially hydrogenated anything (code name: Trans Fats). Even if the box says that there's no trans fats in what you are eating, check the ingredients. Here’s the truth: If there's partially hydrogenated oils in it, there are trans fats in it. Because if there is less than a gram of it in your food, manufacturers can still label it as 0. Do some label reading, it might surprise you how much trans fat you are consuming every day.

If there is a certain body part you are trying to work out, perform those exercises first. At the start of a workout, your body is more energized and more responsive to the stress that you are creating during exercise. Mentally this helps too, because knowing you hit your workout target early can push you through the rest of the workout.

Drink before you fly. Traveling this summer? If so, make sure you are getting plenty of water before you get on the plane. Flying has been known to cause dehydration, which adds to the effects of jet lag. Even drinking water mid-flight is too late, as the body has already lost a lot of its water. Drink up to avoid that sluggish, light-headed, tired feeling that sets in after your flight and sometimes during the flight.

Yoga for Health

             There aren't may exercises that have the benefits that the practice of yoga can give you. Come to think of it, there's nothing like it.

            From toddler to senior citizen, fat and skinny, men and women alike, yoga can be practiced by anyone. The benefits can be felt by anyone who engage in its poses.

             Let’s get something cleared up right now, yoga is not just for women. Some of the best male athletes on the planet practice yoga frequently to stay at their peak physical condition.

            Hands down the best basketball player in the game today, LeBron James (right) credits yoga for keeping him healthy. And he’s not the only one trading in ball for mat– Shaq, Kevin Garnett, Manchester United’s Ryan Giggs, as well as a large percentage of MMA’s elite.

            As you can tell by the names on that list, yoga has some serious advantages for its practitioners.

            Yoga is a full body workout, often stretching muscles you never knew you had before.

            With its series of poses that focus on different muscle groups acting together at the same time, yoga forces you to be aware of your body’s physical limits. Then yoga asks you to push those limits safely, carefully and from the comfort of your mat without any outside pressure.

            In yoga, everything is about you.

            One of our favorite yoga instructors always says, “There is no winning or losing in yoga, no success and failure, there is only a try. Everyone falls. Yoga is all about dealing with your own limits and getting back up again.”

            No one is perfect, that’s why it’s called, “the practice of yoga.” It’s about improving yourself, making yourself stronger, and being more comfortable in your own body.

            Yoga promotes a certain peace within oneself during its practice that no other workout offers. It is quiet and self contained. Sure, you are in a space with other people, but they are not your competition, they are simply pursuing the benefits along with you.

            And as we said before, yoga can be practiced by anyone even in the same session, ranging from full-on yogi to beginner. Every pose can be modified to your ability, so if you’re not flexible, limber or athletic, there are ways for you to feel the workout too.

            Another reason why yoga is so universal is because it can be practiced anywhere– your living room, the gym, the beach, the park and the list goes on.

            Yoga is the perfect package when it comes to wellness because it focuses on the body, mind and spirit. Increased flexibility, strength, and circulation are just some of the seemingly endless benefits of yoga.

            So if you’ve never taken a class, we would certainly say, “Go for it.” It could change your life.

           

Be a Good Friend!

            Welcome new friends and old to another round of Make a Change Monday. Our five weekly tips usually focus on different aspects of nutrition and fitness, but today we are getting personal.

            There has been extensive research on the health benefits of good friends. Weight Watchers teaches you to surround yourself with positive influences. And positive thinking never hurt anyone.

          

             None of these tips will be earth-shattering, but it's worth reminding you that the little things can make a difference in your life and the lives of your friends.

            Listen. Stop talking about yourself, the things you're doing, your kids, your amazing vacation, your problems. Stop and listen to your friends. Listen to what they have to say. It’s amazing what you’ll learn about friends that you’ve known for years if you actually listen to them. Which leads perfectly into our next tip.

            Ask questions. The more you ask, the more you will know. But don’t just ask, listen to the answer. From your own experience, you know there are few things better than the feeling of someone caring about what’s going on in your life, while there are few things as frustrating as someone asking a question without listening to the answer.

            And don’t simply listen to the answer, remember it. Following up with someone about a detail from a previous conversation, even if it’s as simple as, “How was the date you went on?” or “Did everything work out with your brother?”, will make your friends feel that you are vested in their lives.

            Use good manners. Your Mom was right then and still is today, good manners will get you far in life, and even further with friends. A simple, “Please,” and “Thank you,” embody a sense of respect and appreciation in a way that not many phrases can.

            Although no longer a societal norm, politeness and being gracious can be a valuable part of any friendship because let’s face it, everyone wants to feel appreciated.

            Reach out. Keep up to date with the goings-on in your friends’ lives. Even if it’s only a text, it lets them know that they’re in your thoughts. It’s always nice to feel loved, and you know that. Throw a compliment their way and it could brighten their day. It only takes a minute.

            Do something. Get coffee or dinner or lunch or a bagel or go golfing or catch a game, the point is see them. Seeing friends reduces your stress levels, gets you out of the office or away from the library, and allows you to enjoy each other’s company. Do something out of the box and bond over a new, shared experience.

            Be a good friend and you will quickly be surrounded by the supportive community you need.

Believe It

If you see someone on the top of the mountain, they didn’t just fall there.

            No one has ever woken up, decided to run the Ironman Triathlon, and then did it without any training. Nor has anyone ever lost 35 pounds without losing the first five. Best Sellers are written one page at a time. And healthy bodies don’t happen without making an effort during every meal.

            What we’re trying to say is, nothing comes easy. There is a process to everything. 99.99% of people don’t win the lottery. You’re going to have to work. There will be ups and downs. And there will surely be a lot of downs.... times that will try your soul, times that will make you want to give up on your goals, times that will load so much onto you that you feel as if you’re going to break.

            But don’t ever let these tough times cause you to question yourself. 

            Sometimes, many times really,  the biggest roadblock to our own success is ourselves. Our biggest detriment is the way we perceive ourselves and how we limit our own capabilities.

            Never underestimate the power of positive thinking.

            Over the past few years in sports, there has been a phrase tossed around in relation to improbable upsets, when a David takes down a Goliath. They say that the underdog has “Illusions of Grandeur,” (not delusions, which is negative). This means that the team doesn’t know that they aren’t supposed to win. They don’t know that they’re not as athletic or talented as their opponent. All they see is a level playing field and a chance to capture their goal.

            Do they really not see that aren’t  as good as their opponents? No. They know they’re the underdog. They know they might not be as big and as strong. But that if there’s a will, there’s a way. They know they can win.

            It all lies in the power of positive thinking.

            Believe that anytime you set your mind to something, you can do it. And then do it.

            There’s also another saying, “You can’t win the lottery, unless you buy a ticket.” Meaning that you can’t accomplish anything without taking that first step to making it happen.

            Take that first step toward your goals. Never give up during the tough steps along the way. And if you keep believing in yourself, you will reach that mountaintop.

           

           

           

           

Our Top Five Dietary Suggestions

            We hope that you had a lovely and relaxing little break this weekend, that you are rested and ready to go for the week ahead.

            On this installment of “Make a Change” Mondays, we decided that rather than going with five tips for a healthier you, we are throwing you a healthy curve-ball this week.

            Here are five dietary suggestions that will help make you healthier today:

            Coconut Water. The jury is still out on whether the world’s hottest health food craze is all that it’s cracked up to be. One thing is for sure, health foodies swear by the stuff.

            There may not be enough scientific evidence to prove it’s anti-aging effects, however coconut water is a safe way to keep hydrated or get rehydrated as well as boosting your digestive health.  The electrolytes, potassium and sodium found naturally in coconut water provide a healthy alternative to other sports drinks. Thanks to the coconut water boom, you can find it at almost every grocery store. 

            Acai. Although not as en vogue as it once was a few years ago, the health benefits didn’t disappear along with its popularity. The small purplish berry packs loads of anti-oxidants into every serving to help fight signs of aging and can help you lose weight.

            We suggest throwing these little powerhouses into your breakfast smoothie or cereal. 

            Quinoa. Some call it “The gold of the Incas,” because of the nutritional power that it possesses after 5,000 years. This grain-looking seed is a complete protein, containing all of the amino acids that your body needs. Not only that, quinoa is full of fiber, calcium and iron. This seed is perfect for those allergic to gluten, vegans and vegetarians.

            Quinoa is quick and easy to cook. It’s also delicious. 

            Wheat Grass. We’re sure you’ve been to your local smoothie shop and watched in horror as grass is pulled, juiced and then taken as a shot. But have you tried it yourself?

            If not, next time you’re there go for a shot of wheatgrass. The sprouted grass is known to jumpstart your metabolism, cleanse your body, and promotes healthy blood. Not bad for a little one ounce shot. 

            Water. We’ve said it before and we’ll say it again right now: drink more water! Sure, this may not be a super food per say, it is, nonetheless, beyond important for a healthy body. Getting your six to eight recommended cups per day may seem daunting, but your body needs it.

            What’s more is that drinking enough water will make you feel more full, meaning that you’ll eat less, which more often than not means that you will lose weight. It’s zero calories, has no fat (duh), it’s available everywhere, and it’s free, most of the time. 

            With all things, try these foods out and see what works for you, except water– you need that.

            One thing we encourage you to do is try these with an open mind, you can never underestimate the power of positive thinking in all that you do.