Month: April 2012

We have been discussing lots of reasons to drink our water.  We know how good it is for our body and how much we need it.

Now, I want to tell you to drink it cold-as cold as possible.  Our bodies actually burn more calories by having to first heat the water in our stomachs before continuing with the rest of the digestive process.

Of course,  just because there is an added benefit to drinking water cold,please don’t conclude that all cold foods are beneficial. Eating a whole tub of  ice cream may burn more calories than letting it thaw out first, but a calorie deficit will NOT be created.

Of course, if your diet plan does include shakes or other healthy drinks, try them cold or blended with ice. A few extra calories burned each day won’t hurt. (On a side note, all you Herbalife Lovers, contact Elizabeth Dyer, Independent Herbalife Distributor for recipes, formula and discounts to WAVES members).

And remember to drink those 64 oz of water (or more) as cold as you can, and while you drink it, give God thanks for the physical life giving water and for the eternal living water. He provides both. May you drink them and be satisfied. Share your thoughts below.

It’s that time again. Grab that tape measure and see how many inches have disappeared.

When you are done, take a moment to reflect on the progress you have made and share with us!

We are all victims of our own habits. We get into a routine of doing things. The key is to form good habits that we want to last a life time. Many people have to have that morning cup of coffee…..or at least they think they do. It is easy to convince ourselves that we need something and the more we do it, the more it is ingrained into us. So, let’s use this to our advantage!

Determine 5 things you want to become a healthy habit and start doing them regularly, until they are second nature. For me, I decided to make WAVES. I have made drinking water, keeping my attitude focused on God, eating veggies and other healthy foods, exercising to start my day and seeking support from friends and from the Lord constantly.

I still struggle from time to time, but these things are more second nature for me now than they ever have been before! I reach for water and not soda. I love God and my relationship with Him is stronger than it has ever been. I have learned to love foods and even crave those that I thought I could never stand (no, I wasn’t a fruit & veggies kind of person). I have a new exercise routine that I love, even though it is tough and a real challenge. I can also say that I have made a lot of new friends, true friends along the journey. There is nothing like sharing a struggle with someone else to become better acquainted and helping lift each other along the way, just makes the journey easier!

Of course, I made a simple chart to help you along with these new goals! Check it out and share your 5 new healthy habits with the rest of us!

“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.” ~ Jeremiah 29:11

Do you know that God means that for you, too? He plans for you to succeed, to be healthy, to feel great and to prosper in your life.

So, put all of your plans before God and seek His wisdom. He will guide you in the unique path that He has laid out for you. Keep seeking God and you will succeed! What has God revealed to you on this journey? Are you ready to succeed?

When we first begin to make changes, it can be hard to form new habits. Yet, we can add extra activities to everyday things to burn those calories. Take a look at the list below and then tell us some things you do to increase your activity level and give yourself that extra push.

• Extra Steps ~ Park farther away every time you go shopping.
• Extra Leg Strength ~ Do squats while brushing your teeth.
• Extra Arm Strength ~ Do  5 – 10 wall push-ups every time you go to the restroom.
• Extra Flexibility ~ Put your laundry basket on the floor and touch your toes each time you pick up a piece of clothes to fold.
• Extra Support ~ Give those you love extra hugs and kisses.

What can you do extra today?

 

We all have times when we feel hungry and our next meal seems too far away. Don’t head for the nearest drive through or snack machine.

Instead, stay prepared. Keep some fresh fruit like an apple, orange or banana with you. We all know these foods are nutrient dense and low on calories.

Another great option is a protein bar. Protein helps us feel full longer. Most protein bars are reasonable on calories and packed with protein. In fact, you don’t have to eat the whole thing. If only a few bites fills you up, then save the rest for another day. What is your favorite healthy snack?

We can all come up with excuses to go off our diet or to not exercise. I could use my kids, homeschooling, work, how I feel, a holiday, a birthday and the list goes on.

However, when we use an excuse to not put forth our best effort, an excuse is all we get. My son’s birthday was recently. I could have eaten cake with the kids, but I chose not to. Instead, I drank water and watched them enjoy their treat.

We also took my son out to lunch. I could have gotten my favorite dish and really treated myself instead of taking my nutritional guide and scanning it for the best choices. In the end, I found food choices I liked and stayed within my calorie range. What was my reward for denying myself a tasty treat? The next day, the scale was down!

So, let’s make this year a year with no excuses. Are you ready to throw your excuses aside for results? Share!

When drinking  your recommended amount of water daily, do you find that you seem to be drinking all of the time? Or are you forcing yourself to drink when you are not thirsty?

One trick I have found is that on my exercise days (that is 6 out of 7 days a week), I love to drink between songs. If you listen to music while you workout, each song lasts 3-5 minutes and if you take a sip of 2-3 oz between every song, you can down 32 oz or more by the end of that workout! Try it and let me know how it works for you.

Along the journey to weight loss and better health, we are likely to step on the scales often. However, the scales are only one small way to measure our success. We should also track our inches lost, BMI (if we have a means to get an accurate number ~ machine), blood work, activity and ability. And of course, the great feeling when we fit into a smaller size. The other measurements can be a huge encouragement when the scale isn’t showing the results we desire.

At the beginning our my journey, I had had a series of tests done. These tests showed numbers that were all over the place. Some things were too high and others were too low. Then, just a little over a year into my new healthier lifestyle, I had the same series of tests done again. This time, my numbers were optimal! What a huge change in just over a year.

When I started exercising, I would only walk half a mile and I was out of breath and exhausted. Then, I worked up to over 7 miles and now I am working on running and jogging more.

Have you had your numbers checked? Can you share a way you are measuring progress? What improvements are you seeing?

Last week, we discussed how important is to slow down during meals. Now, lets talk about a few ways to accomplish this task. To begin with, we will often eat quickly if we are too hungry.

Let’s ward off excess hunger by eating every 3-4 hours. If you find yourself starving and dinner is still too far away, grab an apple. A small apple has only about 63 calories and is packed with fiber and lots of other nutrients. In addition, drink some water. Your stomach can only hold so much volume, so if water is taking up that room, you are getting a zero calorie alternative to feeling hungry.

If you don’t like apples or you can’t easily keep one with you, look for the healthiest snack you can find. Try protein bars, any fruit or vegetable. Just look for something low calorie that won’t ruin all of the work and sacrifice you have put into the rest of the day.

Now, on to meal time. During a meal, you may still be in the habit of eating the whole enchilada in one bite. In order to stop this, try some of these tricks to help you slow down and enjoy your food

• Eat with a fork. Most people eat finger foods much faster, so no matter the menu, choose to eat with silverware.
• Put that fork down! Set your fork down between every bite.
• Socialize. Enjoy spending meal time with those you are sharing it with. If you are alone, then utilize the time to talk to God. He’ll be happy to listen!
• Imagine that if you are eating fast, it makes you appear really ugly to other people….Because guess what, it really does. I’m a fast eater and yet, I have found I don’t enjoy sitting down to a meal next to someone who is shoveling in food and can’t stop to talk or worse, talks with their mouth full (and no, I don’t mean my kids).
• Book enough time for meal. Don’t use being in a hurry as an excuse. Learn to say no to others and yes to your own health! After all, you don’t want the next time they see you to be at your funeral!
• Don’t pick up the next bite until you have finished eating and swallowing the one in your mouth. Yep, sometimes we get in a hurry and we haven’t enjoyed one bite before we’re prepared for the next.
• Drink a sip of water between each bite. This is three fold. First, you will slow down your eating. Second, you will be getting closer to the day’s water goal with every sip and third, you will be eating less because you will feel full faster! It’s a win-win thing.
• Finally, remember to do all things as if God were right there beside you….Because, in fact, He is!