We were invited and privileged to view Tucson’s Accenture Match Play Golf Championship from a beautiful corporate tent yesterday. I praise God for that luxury, it was a great event! With little time to produce a blog however, I’m hoping a few random thoughts will suffice today.
1. Sometimes we simply need to make drinking water more interesting!
I highly endorse: Spoiled Fresh with her blog on specific flavored water you can create easily: http://spoiled-fresh.com/2013/02/07/how-to-get-yourself-to-drink-more-water-fancify-it/ and Sanaa’s “Fit and Fancy” posts located at http://fit-n-fancy.com/2013/01/08/diy-naturally-flavoured-infused-water Excellent ideas with instructions on infusing water with flavor and nutrients!
2. To make increasing water consumption fun, a marked half-gallon of water in the refrigerator will tangibly track your daily intake.
1. Instead of pouring sugar over your breakfast cereal, place a half teaspoon of sugar in your milk, stirring it around, then add cereal. There’s naturally occurring sugar in milk so after a while you’ll be so used to eating less, you won’t go back. Another tip is to consume berries or bananas in your cereal so you won’t miss sugar. And I’m amazed how many place sugar on sugared cereal making your insulin level go crazy!! Divide the # of sugar grams by 4 which indicates how many teaspoons of sugar you’re consuming.
2. Don’t be fooled by breakfast foods advertising 100% daily vitamins. Vitamins only last for a few hours in your system, not the entire day.
3. Consume fiber at every meal. Fiber allows insulin to be released more slowly throughout the day, making you less hungry.
4. Bought low fiber cereals (4 grams or less) by mistake? Add a tablespoon of chia seeds for an additional 6 grams, milled flaxseed for 2, or strawberries, raspberries, blueberries or blackberries for 3 or more extra grams of fiber.
5. Brown your hamburger, then place in a small hole colander. Rinse with hot water to remove excess fat and place back in the pan. Fat coats the tongue, so now your chili or pasta sauce is more flavorful!
6. Ditch the sodas which deplete valuable water-soluble vitamins, your bone structure and teeth, as well as messes with your insulin production.
7. Make your mantra: Eat for Nutrients, not Calories!!! Is your plate colorful? If not, increase green, orange, blue and red foods for flavorful nutrients. All calories aren’t equal.
8. Cut your food into the smallest pieces possible and chew. Chewing breaks down enzymes for proper metabolic distribution, allowing for additional weight loss.
9. Placing your food on smaller plates and eating slowly, will make you think you’re consuming even more.
10. Paint your nails. It’s difficult to get into bags of chips with wet nails. (Sorry, this is of course targeted toward women. Guys, maybe you can give me an equivalent tip?)
11. Found this excellent post on manipulation, verifying my post Wednesday! http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html
1. Establish Mind Games: Tell yourself you’ll only do (fill in the blank) for ____ minutes – then talk yourself into continuing two minutes more and keep moving. This is an excellent tip for walking, lifting weights, aerobics or zumba.
2. If you walk one way straight for ten minutes, add another few minutes and you’ll have to walk back the same amount, (duh) which is simple way to increase exercise.
3. Listen to music, language training or an audio book while exercising. Time is relative but it speeds by while concentrating on other things.