Improve You in 52: One New Healthy Habit Weekly for a Year!

Week 17 - Sleeping in the Dark - Part One

2010-05-24T06:58:00.000-07:00

This week's new habit: I'm sleeping in the dark. I bet you aren't -- I wasn't! Go into your room at night, turn off the lights, and lay there for a few minutes. Look around. Can you look around? Chances are good that you can see just fine. I tried this experiment, and found all of these light sources in my room: two alarm clocks, the charging base for the portable phone, the green light on the smoke detector, the display on the dvd player, and the display on the cable box. This is not to mention the light coming in through my curtains from outside, which includes both moonlight and street light. It was a regular light party in there!

Why does this matter? Well, we were designed to sleep at night, in the dark, and wake with the sun. I don't know anybody who does that anymore! The advent of electric light has revolutionized our sleep patterns, and not necessarily for the better. Good quality sleep is key to fighting the adverse effects of aging! And, did you know, among other bad news, that the breast cancer risk for women who work shift work is much higher than for those who sleep at night? Did you know that the rate of breast cancer in blind women is way lower than that in sighted women? It turns out that these things are related to the disruption of our body's creation of melatonin. Light at night, and/or light during the night, interfere with melatonin.

So, this week's new habit: I'm sleeping in the dark. Really. I tried the cheap way, a sleep mask, and couldn't stand the thing. So, I have ponied up. I paid $75 a pop for black-out cellular shades from a home big-box store. I bought two new alarm clocks, both of which can be set not to emit light (you just press a button if you want to see the time). One of them even charges my iPod. I throw a washcloth over the phone charger. I put the tv/dvd/cable box on a power strip, and turn it off at night (look at me, I'm even inadvertently being green and saving energy!) The only light left in the room now is the smoke detector light. I plan soon to drag a ladder upstairs, and tape a tiny piece of black paper over the smoke alarm light. I'm already sleeping better, and why not, it's dark!

Week 16 - Drink Green Tea Daily - But It's Gross!

2010-05-14T06:01:00.000-07:00

I hate green tea. It smells like grass to me, it tastes like grass to me. But, it is really, really good for you. It is an amazing, proven antioxidant. It fights aging! It fights cancer! It lowers blood pressure, which is of special interest to me! So, what's a girl to do?

Here's my solution: I put a green tea bag and a black tea bag (English Breakfast, of course) into an extra large mug. I add boiling water and let it steep for 4 minutes. I also add 3 teaspoons of sugar. Hey, I am not a total health nut! I can drink it this way. In fact, I don't even need to add milk, which I usually add to my straight black tea. I have started to drink one mug of my green/black combo every morning. I hope to add a cup of green/black decaf to my evening ritual. I'll get there, but one new habit at a time is enough for me. Enjoy!

Here's what Harvard Med has to say about the benefits of green tea:

http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

Week 15 - HIIT (or 3 Minutes of Near Death Daily)

2010-05-05T20:47:00.000-07:00

Whatever doesn't kill us makes us stronger, right? I'm living proof. To my daily walk I have added in three one-minute segments of running, better known as HIIT (High Intensity Interval Training). At first I thought I was going to have a heart attack! And that's why I have added in only three minutes so far. I walk for five minutes to warm up. Then I run for one minute, flat out, as fast as I can. And then I walk again until I am breathing normally, which takes about five minutes. And then run again, and then walk for another five minutes to cool down, and repeat once more for a total walking time of 23 minutes.

Sounds scary? Don't worry. At first, I couldn't even start with a whole minute. Last week it was about 45-second segments. But this week (today, actually) I made it to one-minute segments. Yay for me! And yay for you, too, if you try it! My goal is eventually to warm-up, and then run for one minute, cool down for two minutes, and then run for another minute and so on. But for now, three minutes of running daily is more than enough for me!

The reasoning behind the running is explained in the website below. But basically, pushing your intensity for a brief period gives you a lot more benefits than a much longer workout at a lower intensity. And since we are all time-starved, I am all for a shorter workout. Plus I don't get all sweaty, as I get to cool down between bursts of activity. Hey, a girl has to have priorities. Mine: I don't sweat if I don't have to!

http://walking.about.com/od/treadmillworkouts/a/treadmillhiit.htm

Week 14 - 1,000mg Flaxseed Oil Capsule Daily

2010-05-05T20:22:00.000-07:00

Okay, as the title suggests, this week I am adding 1,000mg in a flaxseed oil capsule daily. Actually, I've been doing this for a while now, I just haven't sat down to blog about it. I don't feel any different, but everything I've read seems to indicate that Omega 3 and Omega 6 fatty acids are where it's at! So, I'm going to take my flaxseed daily and hope that it helps. I actually took a baseline blood test this January for cholesterol, triglycerides, etc. I plan to retest next January after my year of new healthy habits. I hope that the numbers will all be improved. We'll see.

Here's a website from Harvard Medical School about why a flaxseed oil supplement is a good addition to your diet:

http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html

Week 13 - 1,000 IU Vitamin D Daily

2010-04-28T12:38:00.000-07:00

Here's my quick way of catching up my blog: the blog weekly title is the to-do! Actually this week and next week are fairly self-explanatory. Here's my rationale for the Vitamin D:

According to the website from Dr. Oz, Vitamin D prevents "colon, prostate, and breast cancers, build(s) strong bones, fight(s) off colds, and slow(s) aging." I'll take it! Most of us don't get nearly enough in the foods that we eat (how much mackerel do you eat?) And most of us aren't out in the sun nearly enough to make all of the Vitamin D that sunshine helps us to make. If we are out in the sun, we have sunscreen on! So, a daily Vitamin D supplement of 1,000IU should help.

Check out this website for more Vitamin D information:

http://www.webmd.com/food-recipes/features/are-you-getting-enough-vitamin-d

Okay, I'm Really Bad At This Blogging Thing

2010-04-24T10:25:00.000-07:00

If at first you don't succeed... okay, I am not doing very well at some of my new habits, and I am obviously TERRIBLE at blogging about it. The not good at the new habits thing? Mostly, I haven't been exercising, which is walking and the situps/pushups. And I also haven't lost that pound from vacation -- in fact, I've gained another. So, it's time to get back on the proverbial horse. I actually miss the situps. And the pushups? I was up to 13 in a row. This morning I could only do 7. This is quite vivid proof of the use-it-or-lose-it theory of exercise/life!

I vow to get caught up on the blog, and then I'm going to get ahead on this blog. Why? Because I'm already doing some stuff that I haven't written about yet that I think is good stuff. And, because I need to be more accountable, to myself and to you guys. And mostly, because April is way too early in the year to give up on myself. I do want to be healthier, I do! Not to mention, the swimming pool opens in three weeks! Yikes!

Oops, Vacation Backsliding! (and Recovery)

2010-04-06T06:24:00.000-07:00

A confession: we went on vacation for a week for spring break. Yay! I ate like a little piggie and didn't do a single one of my healthy habits except for eating fruit daily. Boo! I gained 4 pounds. Boo! But, yesterday I had one glass of orange juice, one apple, one banana, a serving of cashews, and a garden salad with sunflower seeds and non-fat dressing. Guess what? Today, I am down 3 pounds! Yay!

I think that I lost those three pounds that quickly because my body really didn't want them. A week of overeating was actually very uncomfortable for me by the end of the week. (But really, who can say "no" to gorgonzola cheese fondue, or chocolate souffle? Not me!) I really believe in the idea of "setpoint." That is, your body gets comfortable at a certain weight, and it will work hard to maintain that weight. To change your setpoint, I think that it takes both changes in diet and an increase in exercise, to make your body comfortable with its new goal weight. I am hoping that the last of the 4 pounds will go this week. However, to really lose weight, which is my long-term goal, it is going to take a continued change in my diet, and more exercise. Bummer! But, that's the whole point of this blog/plan. One step at a time, right? I'm easing my way towards better health. I hope you are, too!

Week 12 - Calci-Yum!

2010-03-25T11:25:00.000-07:00

NB: I am not a doctor. I don't even play one on TV. Not that you probably thought I was, but, please, check with your doctor before taking supplements of any type! I can't be responsible for your health or any drug interactions that could occur if you add supplements to your prescription medications! Phew!

And now, a heads up: Starting next week, I'm going to be taking one 1,000IU Vitamin D tablet daily. If you are doing this, too, please get the D3 form of Vitamin D. And, always look for the USP symbol on your vitamins.

Finally, this week's habit: I am going to take 1,000mg of calcium a day. I will take 500 mg in the morning with breakfast, and 500 mg at night. Why break up the dose? Apparently your body can only absorb so much calcium at a time, and breaking it up into two doses will allow your body to get all of the calcium that you are giving it. I am taking my calcium in a daily chocolate chewable. Why? Well, because it tastes better, of course, and I hate taking pills! Calcium supplements are available in a variety of forms, so choose your favorite and take it. (See the referenced website below for more info.)

Why a calcium supplement? Most Americans, both children and adults, don't get enough calcium. Current recommendations range from 1,000 - 1,500mg daily. Of course, you will get some in the foods that you consume, like dairy products, beans, leafy greens, etc. But usually, we don't eat nearly enough of these things. Calcium is critical to your health for all of the reasons that you normally think of: your bones, teeth and heart. But guess what? It is also vitally important for lots of reasons that you probably don't think about: blood clotting, the nervous system, hormones and enzymes, and the contraction/relaxation of your muscles and blood vessels (high blood pressure, anyone?)

So, take a calcium supplement. If you're vegan, eat your calcium-fortified tofu. If you're not, eat your greens and your beans, drink your milk, eat your low-fat cheese and your non-fat yogurt! Enjoy! (Please note, if you do take an iron supplement, don't take it with the calcium, as the calcium interferes with the absorption of the iron.)

Here's a good website with more calcium information, if you're so inclined:

http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/calcium_supp.asp

Week 11 - Berries are Berry, Berry Good For You!

2010-03-25T09:59:00.000-07:00

I'm going to eat at least one-half cup of berries for breakfast every morning. (In fact, I've been doing this!) And no, I am not counting this as my daily serving of fruit. The berries are in addition to the daily fruit serving. My ultimate goal is to reach the recommended 5-9 servings of fruit and vegetables daily. So, I could eat berries anytime, but if I know that I have to eat them for breakfast, it will help me to follow through on my berry-eating plan.

Here's the condensed list of reasons why I am going to eat berries:

Fiber!

Anti-oxidants!

Phytochemicals!

Anthocyanins!

Lutein!

Vitamins!

Berries really do seem to be a miracle food, having anti-cancer, digestive health, anti-aging, anti-bladder infection, and good vision benefits!

Eat them fresh or frozen. They thaw under a quick rinse of cold water. Try them these ways:

• In a bowl of berries with a dollop of yogurt and a sprinkling of chopped pecans or walnuts.
• Add to a bowl of whole grain cereal.
• In a bowl of hot oatmeal.
• Sprinkle on a salad.
• Combine frozen berries with bananas and low-fat milk (cow's milk, soy milk, or almond milk, all delicious!) to make a smoothie.

Enjoy! Here's a short website on berry goodness:

http://www.arthritistoday.org/nutrition-and-weight-loss/healthy-eating/good-food/berries-benefits.php

Week 10 - I'm Driving In My Car - Part Two

2010-03-25T09:00:00.000-07:00

Thanks to another beautiful and brilliant friend, Irene, here is this week's tip:

Bring a bottle of cold water in the car with you. Drink it! Keep several in the refrigerator (preferably in an Earth-friendly aluminum refillable bottle, you can get them for $5 at Old Navy) and grab one on your way out the door. Presto, more water in your daily diet! It might even save you from stopping at MickeyD's for a big Diet Coke...

I've Been A Bad, Bad Blogger

2010-03-25T08:10:00.000-07:00

I'm sorry, I am three weeks behind on this blog! I'm going to throw down the three weeks of ideas that I owe you (after this post). I promise to catch up, and fill in the reasoning behind these ideas, but that won't be until April (after spring break)! Some of these new ideas I have already been doing, I just haven't sat down to share them with you yet.

Let's see, here's an update on me: I am doing 7 of my 9 habits. I just can't seem to stick with the daily 20-minute walk, and the daily 5 minutes of deep breathing. Which means that I can't sit still to breathe, but I haven't made the commitment to use that perpetual motion for 20 dedicated minutes of walking!

On the plus side, I am really enjoying the other 7 habits. Here's how those are going:

1. Weighing myself daily, for me, is still a good discipline. I know it's not for everybody.

2. Daily sit-ups and push-ups? Well, it is at least every other day, and I can now do 10 real push-ups. My arms and stomach look and feel better. Yay!

3. Drinking water every morning really does make me feel better. But yes, I do have to pee more often...

4. I love my daily piece of fruit! I can't believe that I didn't used to eat one. I would miss it now if I didn't have it. As a great bonus, now my family is doing it, too.

5. Walking daily for 20 minutes is just not happening. Clearly, I have to reread about the benefits of this and work on it. I know that it is important. I've got to decide that it is worth taking 20 minutes for myself. I do feel guilty about not walking, so that's a start!

6. I have found that eating nuts or seeds in the afternoon is helping me to snack less on junk food, and to be less hungry at dinner. Love it!

7. I am also digging the back stretch. And, I am making progress! At first, in the one direction I couldn't touch my hands, and yesterday in the shower my fingertips overlapped for the first time. There's a long way to go before I can hold hands with myself back there, but that's okay, progress is good!

8. Deep breathing. Can't do it (yet!) Can't sit still. I do deep breathe a bit while in the car, but it is obviously not the same as sitting still in a quiet space and really concentrating on just the breath. I really have to work on this...

9. The posture practice in the car is phenomenal. Looking at my "P" on the steering wheel, and having the mirrors adjusted for sitting tall, are both terrific reminders to do it! I am sitting up straighter in the car, and at home in the office chair. I do feel (and see!) the difference. This is definitely a keeper.

I hope some or all of these habits are helping you, too! Enjoy!

Week 9 - I'm Driving In My Car

2010-03-01T21:04:00.000-08:00

A big thank you goes out to my brilliant and beautiful friend Cynthia for this week’s healthy habit. (Hey, if you have a good suggestion that I use, you’ll get credit, too!)

This week I am going to put a post-it note in the middle of my steering wheel with a big capital “P” on it. The P stands for posture! (You could write it in permanent marker, but that might not go over so well for the car’s resale value!) This note will be a reminder to me to sit up straight in the car. Did you know that the more you drive, the more likely you are to have back pain, mostly because you are not sitting properly? Did you know that most cars don’t have enough room for your rump, and that most people recline their seat back too far? Nope, I didn’t, either.

Here’s what I’m going to do: I will sit up as straight and as tall as I comfortably can. I will then extend my arms and legs into a comfortable, but squared off, position, setting the seat and the steering wheel for this pose. Now, I will set my rearview mirror for this good-for-you posture. From now on when I get into the car, the big P and the setting of the mirror should help to keep me in alignment. As a bonus, proper posture does lots of good things for your abs, your breathing, and even your digestion! This habit should work in concert with Week 7’s back stretching habit, and with Week 8’s deep breathing habit. Give it a try! Sit tall and enjoy!

Here’s a video for you to check out on proper driving posture:

http://www.vancouver.healthchoices.ca/index.php?option=com_content&task=view&id=717&Itemid=397&vl_cat=3&vl_video=6&vl_code=p

Week 8 - Deep Breathing for 5 Minutes Daily

2010-02-21T08:06:00.000-08:00

This week’s habit is (deceptively) easy and it’s free: I am going to breathe deeply for five minutes daily. Why? Well, my blood pressure has been going up. And statistically, so has yours! My blood pressure for years was 110/65, which was fabulous. This year it was 130/80. Not so good. At 140/90, you officially have high blood pressure. Do you know your numbers? Heart disease is the number one killer of both women and men in America. Many women, in particular, are asymptomatic until they have their first heart attack or stroke. I would really like to avoid that! So, I have been investigating ways to improve my overall health, and my heart health. Turns out that deep breathing is an easy, great way to start!

I have read that the benefits of deep breathing are amazing and wide-ranging; among other things it reduces stress, lowers your blood pressure, triggers the relaxation response, aids your lymphatic system, and even improves your digestion! And, done properly, five minutes of deep breathing daily can teach you how to breathe properly all day long. Did you know that many of us don’t even breathe properly?! Have you ever watched a sleeping baby breathe? Their little tummies move up and down. They do slow, even, belly breathing! By the time most of us are middle-aged, we breathe shallowly, filling up our lungs from the top up, not from the bottom up. Well, bottom up is the way to go. Try this: put one hand on your chest, and one on your belly below your belly button. Breathe normally for several breaths. What did you feel? What you should have felt was your belly expanding like a balloon, and then contracting and caving in, with very little movement in your chest. Most of us expand our chests instead, which is actually harder on your lungs, and gives you lots less oxygen! Deep breathing practice can help you to retrain yourself to breathe properly.

So, I hope to sit still and breathe deeply daily for five minutes. I’m not sure yet whether I am going to do it in the morning, afternoon, or evening. I am going to try it at all three times and find out which is the most beneficial for me. I’m going to do it while I am sitting still in a quiet place. I’ll take my cell phone and set the timer for five minutes. I will breathe in deeply through my nose, expanding my abdomen, for a count of 5, and breathe out through my nose, aiming for a count of 8-10. I never sit still for five minutes, so it should be an interesting exercise for me in many ways! My goal is to eventually practice deep breathing for a few minutes throughout the day, trying it while I’m at the computer, standing at the washing machine, standing in line, waiting at a red light, etc.

Here’s a good link with lots of information on deep breathing, and some deep breathing exercises to try at the bottom of the page:
http://www.womentowomen.com/fatigueandstress/deepbreathing.aspx

Week 7 - Back Stretches (and Backsliding)

2010-02-16T18:01:00.000-08:00

I’m sorry for being late with this week’s post. I promised a new post every Sunday, and it's Tuesday. I have no excuse. You’d think that being snowed in would give me plenty of time to write, but mostly, I was trapped in the house with the family and I was busy just trying to stay sane!

The backsliding part? I just can’t seem to do the 20 daily minutes of walking. The weight, water, fruit, nuts, pushups and situps – they are all part of my routine now, and I’m proud of that. I’ve even lost two pounds without dieting. But actual aerobic exercise? Sweating voluntarily? Exercise for exercise’s sake? Yuck! I’ve got to work on it, but it is hard for me. At least now I feel guilty for not walking, as it is in my 52 week plan, and I’ve got you checking up on me! I promise to try harder this week. I did walk this morning on the treadmill, so that’s something.

This week’s new habit: Back/Shoulder Stretching

Here’s an easy new habit. I am going to stretch my upper back and shoulder area daily for 10 seconds in each direction. Interestingly, I can catch my fingertips together in the one direction. In the other, my hands don’t even meet! Of course, that is the arm that is always on the desktop using the mouse. Clearly, I need to be doing this stretch daily! I believe that this will be especially beneficial to me, as I spend way too much time curled over, either with bad posture, or by being hunched over at my computer keyboard. This stretch will help me to free up my neck, open up my chest, and give me an increased range of motion. Stretching the shoulder/back section into the shoulder blade will improve my posture, too!

Instructions: I’m going to do this stretch in the shower, after my morning situps and pushups. Of course, it doesn’t have to be in the shower, but soapy hands will slide more easily and a little farther on your back than dry hands will. So, raise your right arm over your head. Flex your elbow and place your palm flat on your back. Bend your left arm and place the back of your left hand on your back. Now, slide the two hands towards each other until they touch. Ultimately, you should be able to shake hands behind your back. Hold the stretch for a full ten seconds. Then, switch arms and do the other side. How far can you get?

Week 6 - Eat One Ounce of Nuts or Seeds Daily

2010-02-07T08:44:00.000-08:00

I am going to be brief this week (aren’t you glad?!) I am going to eat one (1) ounce of nuts or seeds every afternoon, as a snack between lunch and dinner. The link below to a website about nuts and their benefits and serving sizes will give you my rationale for nut eating. It explains the weight loss (!) and heart health (!) benefits of nuts. And, there is a chart for portion sizes, at the bottom of the page.

http://lancaster.unl.edu/food/ftmar04.htm

Did you know that nuts and seeds last far longer in the refrigerator than in your cabinet? And they last a very long time in your freezer! They also thaw very rapidly. I am going to measure out one ounce servings and put them in snack baggies. I will put some in my car, in my purse, and in the refrigerator, so that I have a handy, healthy snack. At first, I will be using the chart below to help me with portion sizing. I don’t have a kitchen scale, but I am a bit compulsive, so, for example, I will probably open a 12-ounce bag of nuts and divide it into 12 little piles, and then put them in baggies. I believe that it won’t take long to know what a one ounce portion looks like.

Nuts are tasty, and filling, and full of good things for you. And they have to be better than the Girl Scout cookies that I have been eating every afternoon! I’m going to eat them in the afternoon, for now. But you can eat them anytime, alone or sprinkled into foods like:

• Salads
• Yogurt
• Cereal
• Pasta
• Cooked vegetables
• Muffins and pancakes (toss a handful or two into your batter)

Enjoy!

A Blog Apology, and a Request for Suggestions

2010-02-04T07:39:00.000-08:00

Hey blog friends, I'm so sorry! My good friend told me that my blog plan was informative and inspirational, but that I was being "bossy and scary." Well now, that was certainly not my intention! Mostly, I am trying to motivate myself to make a lot of good, healthy choices, and to get myself up and off the couch and the desk chair in front of the computer. I am excited that you are coming along with me for the ride. But, I will refrain from my "you" grammatical constructions and go back to the "I," so that it is clear that these are my choices, and not your orders! I hope that you, too, are finding this blog informative, and that perhaps you, too, are following along with these healthy choices and habits. But, feel free to call me on anything that you don't like. I am certainly open to suggestion.

Speaking of which, I currently have a list of 37 healthy habits, which means that I am 15 short for the year. I believe that I will come up with more before we get to Week 38, but I would be glad to hear any healthy habit suggestions that you have, either one that you do, or one that you wish you did.

Week 5 - Walk Briskly for 20 Minutes Daily

2010-01-30T22:24:00.000-08:00

(Heads up for Week 6: buy nuts and or seeds that you like to eat and have them in the house by next Sunday. Borrow a kitchen scale, or be prepared to divide up the packages into equal 1 ounce portions.)

I have a friend from Alaska who thinks that the rest of us in the lower 48 are both wimpy and lazy, and that we use the weather as an excuse not to get exercise outdoors. Sadly, there’s probably some truth to that. We all need to move a lot more than we do, and we need to do it throughout the day. So, we are going to start by walking briskly every single day, for 20 minutes at a time. Head ten minutes out the front door, turn around, and come back. No, you can't take your dog with you, because your dog will stop and sniff and meander, and you are going to walk a brisk, focused, 20 minutes, without stopping.

And, the weather is no excuse either. It’s called a coat, or an umbrella, or snow boots. If you really can’t face the weather, walk indoors! If you have one you can always walk on a treadmill in your basement. Or, if you don't, you can walk around the house briskly for 20 minutes. You can multi-task, and walk briskly around the house while you are on the phone! We shouldn't make excuses for not taking care of ourselves. And I think that if I can’t find 20 minutes for myself, I am not only hurting myself, I are not being a good example for my children, either. So, grab you iPod and take a walk. (Or, challenge yourself to spend 20 minutes walking alone with your thoughts. You might surprise yourself.) At the very least, you can spend 20 minutes patting yourself on the back for exercising! There you go, off with you. Enjoy!

BTW, if I get a chance this week, I will add some more information here about walking and its benefits. But, I'm actually in a hotel in North Carolina right now, here for a funeral and stranded by a snowstorm. Even so, I promise you and myself that I am going to walk for 20 minutes on the hotel treadmill tomorrow morning. I'm actually looking forward to it. So, go take a hike. If I can, you can. :)

Week 4 - Eat a Serving of Fruit Daily

2010-01-23T19:55:00.000-08:00

You know that eventually, of course, we are going to have to give up some bad habits and poor dietary choices if we want to be healthier (and skinnier!) My hope is that before we get to the habits for those weeks, I will have added so many good things to our diet (chocolate is coming, I promise!) that we won't even miss those things that we give up.

Did you know that adults are supposed to eat 5 to 9 servings of fruits and vegetables every single day?! I never get that many, do you? So, this week we are going to add a piece of fruit to our daily diet. I suggest eating it mid-morning, after breakfast but before lunch. Variety, they say, is the spice of life, so buy several different kinds. Try something new! Buy a star fruit, a mango, a papaya, mix it up! It doesn't matter what kind of fruit you eat. It does matter that it is a full serving of fruit. If you are not sure what a full serving is, check out this chart:

http://www.mypyramid.gov/pyramid/fruits_counts_table.html

The good thing about most fruit is that it is portable and doesn't need refrigeration. Dried fruit counts as a serving of fruit, too, so there really isn't an excuse to be without your daily serving. Put some in your purse, leave it in a drawer at work, keep a nice basket of apples out on the table and eat one! Do make sure, though, that whenever you choose dried fruit you drink an 8 ounce glass of water right before you eat the fruit.

And, last but not least, may I suggest that if you can, you eat organic fruit? Eating any kind of fruit is better than eating any cookie. So, by all means, buy whatever fruit you like. But eating any organic fruit is better than any non-organic fruit. Does it cost more at the cash register? Usually, yes. But in the long run, you and the planet will be better off. And hey, what wouldn't you pay for good health for the long-term? Enjoy!

Progress!

2010-01-18T18:15:00.000-08:00

Hi Everybody! I'm glad that you are following this program along with me. I was very happy today to discover that I could actually do four pushups in a row! Since I have made the commitment to do every habit every single day, while I'm down there on the ground for the pushups, I've actually thrown in a few extra "girly" pushups as well: the ones that you do from your knees, instead of from your toes. This seems to be helping with my arm strength! I am very excited. I might actually wear tank tops this summer and be proud.

This is Week #3, so every day now you should get up and weigh yourself, do two pushups and two situp sets (remember, one set is one bicycle situp to the left and then to the right), and then drink 16 ounces of water before breakfast. I hope that you are making progress, too. It's not so bad, is it? Hang in there! :)

Week 3: Drink 16 Ounces of Water Every Morning

2010-01-16T21:42:00.001-08:00

(Heads up for Week 4: we’re going to eat fruit daily, so make sure you have some in the house before the following Sunday. And stick with me, chocolate is coming soon!)

For Week 3, we are going to drink 16 ounces of water every morning, first thing. (Right after you weigh yourself and do your pushups and situps. No point in adding weight to your daily total, right?) Not to be too personal here, but is your pee clear every time that you go to the bathroom? I didn’t think so. So yes, we have to drink water every morning. And hey, if you drink it first thing, you can pee before you head out for work, school, and errands! :)

Here’s the best part: eventually, you’ll lose a few pounds that will stay off! There are two reasons for this: (1) our bodies tell us that we are hungry, when what we often really are is thirsty. Why? Because for most of human history our diet was full of fruits and vegetables and other fresh, unprocessed foods. These things are full of water, so hunger and thirst were satisfied together. Now so much of what we eat is processed, and it doesn’t contain the water that we need. We feel hungry when what we really are is thirsty! (2) Once we start getting enough water on a regular basis, our bodies will let go of the water that it hangs onto normally because it thinks that we are in a perpetually slightly dehydrated state. It’s one of those great paradoxes: when you don’t drink enough water, you hang onto water. When you do drink water, your body trusts that it will get enough, and it can “let go” of the extra water that it hangs onto for necessities.

And I can hear your excuses now, because they are mine: I already drink enough water. I don’t like water. I can’t face water before my coffee. Here’s what I say to all of those excuses: too bad! Suck it up, and then suck it down! I only like ice water. I don’t like to drink cold water in the winter, but that’s when my skin is really dry and I really need it. So, we’re all doing this. 16 oz. water daily. Give it a chance. I’m gonna do it. You do it, too!

Instructions:

Measure out 16 ounces of water. And hey, I do mean measure. I was drinking from what I thought was a 16 ounce glass. Turns out I was drinking about 12 ounces. So, measure it out until you know how much 16 ounces truly is.

Why in the morning? Your body spends all night repairing and restoring itself. In the morning, your body wants to rid itself of the dead cells, useless byproducts, and toxins it spent all night processing. It needs water to make everything run smoothly. Can you run without as much water as your body would like? Sure, most of us do it every day. But, we are paying for it in the long run. It’s like running a car on old, thick, sludgy oil. It’ll still run, but not as effectively or as cleanly as it does on new oil. Give your body the water it needs in the morning to start your day off well.

Boy, that was harder than I thought, and yes, it's me!

2010-01-12T07:30:00.000-08:00

So far for Week2, the situp is easy, but doing the pushup is hard. My arms shake, but I can do one!

In response to some confusion: this is Kirsten writing this blog. It is my idea to post a new habit by every Saturday night so that we can start it on Sunday. Each week we will add one new habit, and keep up the old ones that we've already started. So, yes, this plan is all mine, and all the blather below is by me! :)

See you on Sunday for Habit #3!

Week 2 - Daily Situp and Pushup

2010-01-09T16:55:00.000-08:00

This Week’s New Habit:

Every morning (and I do mean morning), do one full body pushup and one bicycle situp (to the left and then to the right). That’s it, you’re done! Enjoy your day! Every week after this we will add one more pushup and situp to our daily routine. A year from now we will be doing 50 pushups and situp sets a day.

Got a moment and want to know more? Read on below for the instructions, rationale, and the how-tos.

Instructions:

Don’t do more than one situp/pushup, please! Remember how you have jumped into a new exercise program, and then you’ve overdone it, and then you’ve quit? We’re not going to do that. This is an incremental program. Every week we will add one more situp and one more pushup set. Exciting, right!? Just imagine your arms and abs this summer at 25 daily pushups and situps. Think about how gorgeous you’ll be next New Year’s Eve when you can do 50 pushups and situp sets!

The Rationale:

You’ve now done one pushup and one situp set. The most important thing here is this: you have just committed to (ultimately) doing 50 pushups and situp sets for the rest of your life!!!! Our bodies work on the use-it-or-lose-it system: if you get down on the floor every day to do these exercises, you will always be able to do them. If you don’t, when you’re 65, you will have an extremely hard time getting up and down on the floor, never mind having the ability to do pushups and situps. So, pat yourself on the back, and do it again tomorrow! Remember, no excuses, every day for the rest of your life. Your arms and abs will thank you. (And your bonus: your grandkids will thank you when you can get down on the floor and play with them!)

I used to do pushups everyday. I was up to 25 full body pushups every morning. And then I had my daughter. What a great excuse! I couldn’t do them in the morning, I said, as I had to rush to the crib to pick her up. I’ll do them later on in the day, or at bedtime, I said. Well, guess what? That didn’t happen. So, I am starting again with this commitment to doing my daily pushups/situps first thing in the morning, right after I weigh myself. That way, they will be done, and I won’t be too tired at night to get around to doing them. Right now, one pushup is about all that I can do. But that’s okay, we’re going to build up to our goal!

The How-to:

The how-to is just as important as the number of pushups and situps completed. Breathing properly throughout your pushups and situps is crucial to the actual shape of the muscles that you will be strengthening and defining. A properly done pushup tones a lot more muscles than just your arms! When you breathe properly throughout the pushup and situp set, you tighten those core muscles at the right time, so that you get a smooth belly. If you’ve ever seen a hard-bodied person with a little hard potbelly, you’ve seen someone who breathed improperly through their situps, and created a rounded form. Yikes! So, avoid that, and do it right.

For the pushup: lay face down on the ground, with your elbows bent and your hands placed at your should level, palms down, fingers spread. Now, take a deep breath in, and breathe out as you slowly push your body up, keeping your legs straight and tight. At the top of the pushup, finish expelling all of the air in your lungs by tightening your abdominal muscles. Now, slowly lower down while breathing in. Doing your pushup slowly ensures proper form, and ensures that you are really working your muscles.

Now for the situp (set). This is a bicycle situp set (one to the left, one to the right). Near as I can tell, this is the most effective situp; it covers most of your abdominal muscles, with less neck and back strain. Now, roll over onto your back. Bend your knees, and bring your knees up towards your upper body, until your bent legs are parallel to the floor. Again, proper breathing is critical here. Take a deep breath in, and then breathe out as you bend from the abdomen, hands behind your head, and aim to touch your right elbow to your left knee. Extend your right leg out straight, keeping it parallel to the ground, as close to the ground as your leg can get without touching the ground. Breathe in as you relax your head back down to the floor and bend your right leg back up to your chest. Breathe out as you reverse your action, and bring your left elbow up to touch your right knee, and extend your left leg straight out, parallel to but not touching the ground. Breathe in as you slowly release your head back down to the ground and bring your left knee up to your chest.

So far, so good!

2010-01-05T06:21:00.000-08:00

This is easy, right? You've written down your weight on Sun., Mon., and Tues. I knew you could do it. Just a few more days until our next great habit.

So far I am down a pound on Mon., and up a pound on Tues. And that's okay -- that's the point. I know what I weigh. And for me, right now, it's five sneaky holiday pounds too much over my usual weight. So now I'm going to be a more conscious eater until those pounds are gone.

Keep up the good work!

Week 1 - Weight Chart

2009-12-29T20:28:00.000-08:00

Weigh yourself and record your weight daily. Yes, for the rest of your life. Weigh yourself in the morning, wearing the same thing (or nothing). Write it down! Remember, your weight can fluctuate by several pounds daily due to water weight. Write it down! Yes, in ink, not pencil! Buy yourself a little spiral notebook and keep it on your bathroom counter. Or just write in on a piece of paper. I made myself a chart in Excel which has three months worth of dates and empty boxes for my weight. I've got lots of these pieces of paper stuffed in boxes and drawers. Write it down!

The simple act of being aware of your weight is the first habit that you must build. What you are looking for is your long-term weight trend. Weighing yourself daily helps you to stay ahead of any weight gains (or losses!) before they get out of hand. Don't comment negatively to yourself about your weight, either. Just note your weight and move on to your day.

Now, for the bonus round: get out that tape measure and measure your chest, waist, and hips and write it down, too. This you only have to do every once in while. I tend to do it at the first of the month.

My weight has stayed essentially exactly the same for the last 25 years. Do I weigh more than I should? Yes, by that stubborn last 10 pounds. But, several pregnancies and children later, I weigh the same as I did when I was 20-years-old. That's something. And, I credit this in part to charting my weight. Anytime I go up by four or five pounds, I cut back on what I'm eating. I have never weighed more than five pounds over my current weight.

So, weigh yourself. Write it down. Know it and own it!

Introduction -- The Sneaky, One Step At A Time Plan

2009-12-29T20:04:00.000-08:00

Do you want to lose weight? Do you want to be healthier? Do you want to look younger? Of course you do! So do I! Diets don't work. So, this is not a diet. This is not an exercise program. This is no more and no less than a plan to change your life! Let's do this thing together, support each other, and make real and lasting progress in all of these areas!

What's the catch, you may ask? Well, the catch is that real change takes time. Let's face it, you didn't get this way in a week or two. You are not going to turn into Gisele Bundchen after a week or two of a diet. Let's be realistic, and let's work together on improving ourselves for the long haul. One year later - 52 weeks from now - and we will be our healthiest, happiest selves. This is a one year commitment. By the end of this year, this program will be incorporated into your life. You will weigh less, feel better, and most importantly, you will love and appreciate yourself and your body.

We're going to start with one simple step at a time. Each step will be incorporated into your daily routine, every day, for the rest of your life. No excuses, no days off, just one little change at a time. Each new step will be added to our lives, for at least one week, before we add something else new. Ready? Go get a good scale and a tape measure, and meet me back here. I'll wait.