Jan 29, 2016

Ten Habits to Kick in 2016

Metro Detroit Mommy Blogger Theresa Walker - BeachBody Coach

What habits should you kick in 2016?  Here's a few ideas:

1. Fake Sugar- aspartame, sucralose, saccharin etc.  Stop with the diet pops and diet foods that say they are better for you because they have "lower sugar".  Do you realize, one teaspoon of real sugar has only 16 calories?  Yes, it contains 4g of sugar (of course), but it's real, it's natural, it's not made and processed in some plant.  You're not only risking the effects of these chemicals, you are letting them "speak" to your brain and affect your metabolism leading to other issues.  You are better off having half of a "real" pop, or instead replacing it with fruit flavored water (lemon, lime, berries, all taste delicious).  Or look for other flavored beverages that use stevia, which comes from a plant, growing out of the ground, not a corporate plant.  Haha 

2. Skipping Meals- STOP skipping meals!  It's important for you to eat, at least three times a day.  You will not lose weight by skipping meals, in fact, your body will hold onto weight.  You will screw up your metabolism.  Just because you skipped breakfast and lunch doesn't mean your body "deserves" or can properly process a dinner at 1500 calories at your favorite restaurant.  Besides, skipping meals means you are skipping out on veggies, fruits, fiber, proteins and healthy fats you need for energy to get you through each day.

3. Not drinking enough water- Your body needs water, in fact at least half of your body weight in ounces.  This is on top of coffee or tea you drink.  Water improves your skin, helps with digestion, organ function and even blood circulation.  Buy a re-usable water bottle and carry it around with you, at the office, in the car while you're running errands, etc.  Figure out how much it holds and then you can figure out how much you are drinking each day. 

4. Weighing yourself too often, or never- It's a fine balance, you do need to check in with your scale now and again, to know where you stand.  If you are gaining weight, just because you don't step on the scale, doesn't mean it's not happening.  At the same token, if you are stepping on the scale every day and obsessing about it and letting it affect your mood, it's time to step away.  Find a balance, once a week or once a month.

5. Eating white pastas and bread- I switched over to whole grains 5 years ago, in fact tonight my entire family had spaghetti with whole wheat pasta.  The taste is really not that different once you have had it a few times and your palate adjusts.  The price of whole wheat and grains has also dropped, I often buy store brand and save a dollar or two; I pay $1 per box of spaghetti at Meijer.  The reason why whole grains (100%, don't be fooled by labels that just say wheat) are so important, is because our body needs the fiber, and the white breads and pasta just don't have much, 1-2g normally, where as whole wheat has 3-5+.

6. Sitting at your desk all day- Get up, walk around once an hour. Walking around or getting up and stretching or doing desk exercises, can all add up.  Five minutes eight times a day equals 40 minutes of activity whereas you'd just have been sitting there.  If you get 15 minute breaks, take them!  And if you are at home, you can do the same, if you don't have 30-45 minutes at one time, break it up over the day.  That spiking your heart rate is a good thing!

7. Staying up too late- We all need those ZZZ's.  I'm bad at staying up late to finish a show or read another chapter in my book.  But, this is one of my big goals this year.  Most adults need 6-8 hours a night, believe it or not, sleep can improve immunity, memory, your mood and weight control.  And of course, better health over-all.

8. Cooking with butter- Replace it with zero calorie cooking spray or small amounts if necessary of olive oil (check out Misto which is a cool gadget that allows you to spray a fine controlled mist of olive oil). Experiment with different seasonings if you want to add flavor, but you will save the calories.  My space rack is full with the usual garlic powder, onion powder, Italian seasonings along with various Mrs. Dash, McCormick's and Old Bay seasonings.  It will quickly become habit to grab your spray and seasonings, instead of the butter.  Just think, one small pat of butter is 100 calories. 

9. Avoiding eating full fat- Healthy fats are great for you- almonds, avocados, sunflower seeds, walnuts, eggs (including the yolk!) and even cheese.  Of course with anything, you need to practice moderation, but higher fat foods like those above are not anything to be scared of, Omega 3's and 6's pack a huge nutrient punch.   The fat you DO need to watch for is saturated fat and trans.  Polyunsaturated and Monounsaturated fats are actually good for you, look for those on the label. 

10.  Eating out, Often- Going through the drive-thru, heading to your favorite restaurant or ordering in multiple times a week can really add up.  The calories in anything you get while eating out, 9 times out of 10 is way more; often more than double or triple the calories of what you would intake if you were making and eating it at home. At home, *you* control the fat and calories that go into your meal.  Also, when you are eating out you are also much more likely to over-indulge.  If you can cut down the number of meals you eat that you don't prepare yourself, you'll come out ahead, not just with calories but with saving money.

What did I miss?  What's your bad habit you are going to kick in 2016?  

Theresa Walker
Theresa is a wife and stay at home mother of 2 energetic boys, DJ (9) and Aiden (5). She has a bachelors in Communications and prior to being a mother she worked at Better Investing magazine in advertising and as a Corporate Account Manager. These days she is fortunate enough to spend time with her boys checking out all of the local fun there is to be had. She and her family love to travel. She is also active in a large online mom's group through Facebook that she started called Planet Mom. She enjoys being active and one of her proudest accomplishments was running the Detroit Half Marathon as well as the Romeo to Richmond Half. In her free time you can find her running or biking through Stony Creek. Or curled up on a couch with a good book and her cat in her lap. She recently became a BeachBody Coach, so that she could share her love for health and fitness with others to help them reach their personal goals. You can find her Facebook page at Inspired Health & Fitness. She considers herself a "Fit Foodie" and loves trying new recipes, experimenting and new restaurants around town. She hopes she can share some of her tips for healthy eating and exercise for busy moms and Metro Detroit Mommy Fans

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