Resolution 22: Liquidate my Curves

Liquidate my Curves

Today, while home for the Memorial Day, I had the television on in the background as I was sorting through my closet, deciding what to toss and what to keep. Although I had never watched it before, I left the t.v. on when The Dr. Oz Show started. Apt it was: today's broadcast was about curvy girls embracing and refining their curves. 


I didn't always appreciate my curves, but over the last few years I have grown to appreciate them. (Unless I am buying jeans, that is.) Specifically, I appreciate the distribution of my curves, as many recent studies show that having too much weight around ones middle can lead to high blood pressure, diabetes, heart disease, and cancer. Luckily, I carry my weight primarily in my hips, thighs, and butt. A healthy shape by these standards--although it does not always feel that way when I am swimsuit shopping.

Dr. Oz made a few shape-specific suggestions, both liquid in nature, that I thought I could easily weave into my life to make it healthier (and a bit more curve defining). One recommendation was to drink 4 servings of black tea at day in order to keep belly fat at bay: "If not kept under control, the stress hormone cortisol can lead to excess glucose production, which your body then converts into fat. Studies have shown that, in addition to enhancing positive moods, black tea reduces cortisol levels." Seeing as I love iced black tea, particularly the mango black tea that I stash away in high quantities every time I or my parents in-law return from a visit to Hawaii, this should not be too difficult a challenge. It will simply mean increasing my two servings a day, on average, to four each day. 

The other suggestion made by Dr. Oz that I found interesting was regarding slimming down in areas below the waist, where I store most of my fat. For this Dr. Oz recommends drinking low-fat milk: "low-fat dairy helps mobilize fat to the areas you want--your hips, thighs and butt...try adding an 8-ounce glass of low-fat milk to every meal. You might have a cup in your morning cereal, a glass to accompany your lunch, and some delicious, dark chocolate milk after dinner for dessert." For me, this task will prove a bit more difficult, as I rarely consume this much milk in a day. Nonetheless, I think it feasible to drink 8 ounces at breakfast, have a yogurt with lunch (I assume that counts), and another glass with dinner. 


With these two, easy, liquid dietary changes I should be on a curvy road to a healthy lifestyle in no time!

Resolution 21: Avoid Stress-Triggered Eating

Avoid Stress-Triggered Eating

As many of you know, I am in the throws of a stressful time: only 12 school days are remaining, yet I have about 15 days worth of curriculum that I would ideally like to cover still; we have a tentative teaching contract, which for me (a negotiator) means a lot of informational sessions after work each day; the end of the school year is booked solid with banquets, meetings, and celebrations; I am house-sitting for family members; I have to renew my teaching license this year and I only have about a month to finish this process; and I have my PGP (Professional Growth Process) final evaluation due at the end of the week. Not to mention, on top of all this I have students and parents who want up-to-date grade information regarding my classes, as well as co-workers who would like to talk about the new Minnesota English Language Arts standards that are being implemented next fall. What this equates to is simple: STRESS. 


When I get stressed, I eat. (I don't know that I eat more per-say than I do otherwise, but I do know that I eat less healthily.) According to a Mayo Clinic online article, "[stress] can also lead to an unhealthy cycle--your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel badly, and you overeat again." Yep. Those people at the Mayo Clinic know what they are talking about. When rushing from meeting to meeting, it is all to easy to swing by McDonald's on my way from one to the other. When working late at school to catch up on scoring essays, the vending machine is far too close by. When getting home late from a stress-filled day, a beer all too quickly becomes a few beers and a snack on the side. Therefore, this time of year I need to be particularly focused on making good choices. 


The same Mayo Clinic article has ten suggestions for how to avoid making poor choices when dealing with stress (after each you will see my commentary): 

• Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
• Sometimes a short nap, or even a few minutes of sitting quietly in a room with no distractions, can help me get my frustrations under wraps. I simply need to be disciplined enough to take the time to be still. It sounds easy, but it's not. 
• Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
• I find this hard, primarily because I often don't have time to think about if I am hungry or not--with my busy schedule I have to eat when I have a window of opportunity or I may not have another opportunity for a few hours. I know that is the not the right reason to eat, but it is the crux I need to overcome.
• Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
• I need to be better with this: I did it religiously when I began this blog, but the busier I get the less apt I am to be consistent in recording my calorie intake. 
• Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
• I am lucky to have my husband, friends, family, and all my blog readers to help me stay motivated and focused on my goals. For me, this one is not an issue. 
• Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
• Boredom is not an issue for me at this time of year. 
• Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
• This one is also not an issue for me. Scott and I have rid our house of almost all tempting foods. In addition, since Scott does the grocery shopping almost exclusively, he has to deal with his hunger pangs, not mine. 
• Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
• The food I crave most is dark chocolate. Rather than ridding my life of this decadent joy, I have replaced it with small, snack-able portions. I keep Ghirardelli dark chocolate baking chips in my freezer at home, which allows me to have only a few chips when I have the urge to consume delicious dark chocolate, rather than a whole chocolate bar. We also keep Hershey's lite chocolate syrup in our fridge: mixed with skim milk this is a chocolate-craving-curbing solution that beneficially also fills me up a bit. 
• Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• I try this, I really do. Unfortunately, this is where I struggle most. I may bring an apple to work for after the final bell rings and I still have hours of meetings before me, but I commonly set that aside when I see that a coworker has brought brownies to share... This is one I will surely have to focus on this week.
• Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.
• Most of the time, sleep is not an issue. Although, when I find myself running solidly from 7:00 AM until 9:00 PM I crave some wind-down time when I get home. On these nights I may not get as much sleep as I crave. That said, most nights this is not an issue. 
• Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.
• I don't think I am here yet.

Here's to hoping I have a stress-less week! However, since that is not likely, I will just aim at having a stress-manageable week that allows me to make good food choices. 

Resolution 20: Quick, Healthy Breakfast

Quick, Healthy Breakfast

This past week, my resolution was to eat a healthy breakfast that was quick and filling. Inspired by a post I had read on Self magazine's website, I had Scott pick up some groceries for me Sunday morning. Thanks to him I was able to have yogurt, blueberries, and a quarter cup of Grape Nuts sprinkled in for crunch each morning for breakfast. Each morning, getting up about ten minutes earlier than usual, I would make myself the sweet, creamy, and crunchy concoction right before heading to work. 

Truth be told, however, I did not enjoy this breakfast choice. Sure, it tasted delicious and I loved the way the Grape Nuts crunchified a texture I would otherwise have found relatively repulsive. Nonetheless, this breakfast choice I had made didn't fill me up. By third hour each day I was grumpy, craving anything edible, and my stomach was audibly dissatisfied. Since my lunch is 6th hour (2.5 hours after the pangs of hunger had already kicked in), I deemed this breakfast choice no longer an option. 


No worries. You win some, you lose some. I chalk this one up as a loss. I had never expected to win them all. 

Resolution 19: Kick the Cold

Kick the Cold

Yes, I know this entry should have been posted two weeks ago. The reason it wasn't posted at that time is simple: I was sick. I was really sick. Sore throat, runny nose, frequent sneezing, pressing exhaustion...I felt just plain yucky. Yet, with the school year and negotiation sessions drawing to a close there was no taking time away from work. Therefore, instead, I made all non-work time as stress-free and laid-back as possible. I devoted all extra time to simply getting better. I slept a lot. I drank juice all the time and consumed soup for most meals. Essentially, my full time job was no longer teaching--it was getting better. 

Resolution 18: Eating Light at Night

Eating Light at Night

Unlike most of my blog entries, this one is going to lack research to support my goal. That's right, I am going rogue on this one. This week, I lean on nothing more than instinct. 


Most days I eat lighter during the day, thereby ingesting the bulk of my calories after I return home from work (between 5:00 and 6:00 on most days). On a typical day, I take in around 300 calories for breakfast, maybe a 100 calorie snack, and then about 400-550 at lunch. Then, as the stress of the workday fades away, my discipline fades with it. Part of this is because Scott and I often enjoy dinner out with friends or family, and I commonly lose dietary focus when having a good time. Another reason I take in extra calories at night is simply because it is in the evening that I find myself fighting certain cravings; primarily, I crave sweets--chocolate mainly. The third and final reason: at night I simply have more time to eat. Add these three together and it not surprising that I consume the largest increment of my calories in the evening. 


Even though I commonly am able to stay under my calories allotment each day, I don't think it is healthy for me to be consuming almost half of them in my final meal of the day--especially since some evenings I may not eat dinner until about three hours prior to tucking myself into my bed. Sometimes, when I finally submerge myself in sleep, I am still significantly full from dinner or a nighttime snack. My gut tells me that is simply not the best way to go about calorie consumption. So, this week I start to change this trend. 


Today was day one of this goal, and I am really proud of how it went. I started with my typical breakfast of 300 calories; I had an apple as a mid-morning snack; I ate my 600 calorie lunch of whole wheat pasta, chicken, and veggies (made for me by my loving husband); and then for dinner, even though out with my parents and surrounded by tempting  Mexican goodness, I consumed no more than 600-700 calories by sharing an entree with Scott. It was by no means a perfect day, but it is indeed a step in the right direction. Now, I keep the momentum going into the rest of the week.

An update on last weeks resolution:

I did a lot of research and made a handful of phone calls, and here is what I have decided. 

1. I am going to try out Breathe Yoga Studio. I like the idea of this place for a variety of reasons: (A) it is close to home and therefore convenient, (B) it has a variety of classes so I can work my way up from a beginner level, (C) it has a "punch card" option which means I won't need to worry about missing classes on set dates--perfect for my crazy schedule, (D) I think I will enjoy yoga, and (E) the price is right, especially with the discount provided for teachers. 
2. Scott and I purchased a summer membership at The Links of Bryon. There are few reasons why this was a perfect option for us: (A) by sharing a membership with my husband I have an exercise partner; (B) I really enjoy golf; (C) the executive style course is perfect for me, who is learning, and my husband, who is still recouping from his shoulder surgery; (D) we are able to golf for "free" at a variety of area courses with our membership; and (E) the price was perfect, especially with the 15% by enrolling in April. 

Now that the plan is laid out all I have to do is follow it. 

Resolution 17: Make Plans to Keep Motivated

Make Plans to Keep Motivated

It is no secret that I detest working out. There is the sweating, the extra showering, the sucking up of otherwise free time, the overheating, and the list goes on. It is for all these reasons that it is extra important that I stay motivated. So, since I have a little extra flexibility in my summer months due to my teaching schedule, I am taking this week to do some research in regards to what fitness activity I want to take on this summer in order to add a bit of variety into my life, physical fitness wise. 


According to the Mayo Clinic, one of the major barriers to fitness is that it is perceived to be boring. ***Ding, ding, ding! We have a winner!*** The article goes on to explain that it is important to choose an activity that is enjoyable, to keep the routine varied, and to explore new options. Thus, my research begins. SparkPeople's online article "8 Things to Consider When Choosing a Gym" has some good ideas, including taking into consideration the location, hours, staff, cleanliness, classes, as well as cost. Although I am not looking for a gym per say, I find the criteria fitting. Additionally, since Scott and I share a busy summer schedule, I need to have flexibility; therefore, I would like a series of classes/activities that I could attend on an individual basis, maybe with a punch card or by appointment. I want to avoid paying for a select set of weeks/months, only to find I am unavailable during half of the scheduled sessions, and thereby out half of my money. It is also important to me that the class/activity I select is basic enough for a beginner like me to not feel as if I am in over my head. 

I will be exploring potential fitness opportunities, which exist in Rochester, related to the following types of activities (since these are the types of things I find fun):

• Dancing
• Golf
• Yoga
• Kick-boxing
• Swimming

I believe it may be difficult to reach all of my criteria, but I shall find out. If you are familiar with the Rochester, Minnesota area and its fitness opportunities, I would love suggestions! (Just leave them in the comment section.)

Resolution 16: Reducing my Screen Time

Reducing my Screen Time

I suppose it is ironic that I am writing this using my computer...this blog post that is accessible only via a computer, tablet, or smartphone. Nevertheless, my goal this week is to decrease my screen time, particularly any screen usage outside of the work day. 

In preparing my students for MCA testing, I go over some basic testing tips. One of those tips: turning off the t.v./computer/cellphone a few hours before bed to ensure a better night of rest. (The back-lit screen hampers deep sleep in many, according to U.S. News.) I teach them this, yet often I am watching t.v. until the moment I crawl beneath the covers (sometimes, I even watch it while beneath the covers). Not only can too much screen time decrease the quality of sleep, but according to ABC News it can also "[up one's] risk of heart attack and stroke by 113 percent and the risk of death by any cause by nearly 50 percent compared to those who spend less than two hours daily in screen play--regardless of whether or not they also work out," as opposed to the typical four hours of non-work screen time a day that is average for most Americans. When adding all this together, it makes me realize that it is time for me to follow my own advice and turn the t.v. off earlier each day.


For those of you who know me well, you know how difficult this will prove for me. This goal is being set by me after all: me, the girl who refers to her Entertainment Weekly as Newsweek, because it is the only news I really care fully about. Point blank: I am a t.v. and movie junkie. Every week I rush to get home in time to watch so many shows (or DVR them if getting home is not possible)--Desperate Housewives, Once Upon A Time, Mad Men, Smash, How I Met Your Mother, Big Bang Theory, Switched at Birth, Glee, Pretty Little Liars, Vampire Diaries, Mike & Molly, New Girl, Happy Endings, any cheesy film on the Halmark channel or IFC, House Hunters, Survivor, Jane By Design...and I know I am missing a bunch. So, with that, I must finish this entry, seeing as I have plans to be in bed by 10:30 and I am writing this using my back-lit laptop.






As for last week's goal: I did remarkably well. Even on tightly scheduled days I was able to either head home to a home-cooked meal made by Scott or I shared an entree when out to eat. Only on Thursday, the day of the Section 1AA speech meet did I cave, having a small Shamrock Shake during our team's traditional stop at McDonald's. All other choices were ones I was proud of. Overall, I feel good about the past week.

Resolution 15: Be Smart When Eating Out

Be Smart When Eating Out

I fear that this weak will be filled with more challenges than usual when it comes to making healthy choices. Tomorrow, I will be working until at least 4:30/5:00 PM, but with a need to return to school by 6:45 PM: this will make it tempting for me to pick up something quick to eat. Needing something quick to eat, often means a drive-through. A drive-through often mean a sure-I'd-like-fries-with-that moment. See, that will be challenge one. Then, Tuesday I will be curriculum writing, which means heading out to eat with some of my English teacher friends: challenge two. On Wednesday, since it is the first working Wednesday of the month (since last week was Spring Break), I will have a Faculty Representative's Meeting: these are commonly followed with a few of us FRs heading to Newt's for supper. This will prove to be challenge three. Then, on Thursday, we head to the Section Speech Tournament in Northfield. Traditionally, we stop at McDonald's on the way: challenge four. On Fridays, after a long, hard week at work, a group of us teachers head to Whistle Binkie's to celebrate our survival: challenge five. 


It is these expected challenges that lead me to this week's goal. This week, I master the art of eating healthy when eating away from home. These techniques, all taken from the USDA's Choose My Plate site, are the ones I will attempt to closely follow:

• Order drinks that contain zero-few calories: water, diet soda, tea, etc.
• Opt for whole-wheat bread, when available.
• Start with a salad/vegetable: fill up in the healthy so there is less room for the not-so-healthy. Plus, order the dressing on the side.
• Order items that are steamed, grilled, or broiled. Avoid fried food.
• When available, order a smaller size/portion.
• If at a place with larger portions, I will: (a) share my entree, (b) set aside half before I even take a bite and place it in a to-go box, or (c) simply stop eating when I am full and not worry about the wasted food.

I believe that by following these six guidelines, I will be better able to control my choices while eating out this weak.

Resolution 14: Take the Plunge

Take the Plunge

My much awaited spring break has finally arrived, and with it comes some much needed free time. A week with no speech practices, no tests to grade, no course planning to do, no meetings... As much as I love my job, it comes with quite a frantic lifestyle, and now, for one week only, I get to take a breath for a change. Already, I have finished Catching Fire and started Mockingjay, cleaned the bathroom, vacuumed the basement, and completed three loads of laundry. And now, I turn my focus to working out: filling my rare free time with a daily opportunity to burn some extra calories.

Since I have some extra time, not tethered to my typically restrictive schedule, I plan to use it by working out in a way I often can't fit into my agenda. This week, I will be swimming. Since I can't swim with the ease of heading to the basement, or by taking a step outside, it's not an activity that I commonly fit into my days. Despite the fact that I can't do it often, swimming is one of the few workouts I actually enjoy. There is something about burning calories and not feeling the sweat drip down my back that is simply appealing.

It is no secret that swimming is healthy. It allows a person to burn calories without the jarring impact on joints, yet still providing resistance. It is an all-over workout that is extremely heart healthy. Plus, in just 30 minutes, lap swimming can burn up to 490 calories. Combine all of that with the fact that it's one of the rare exercises that I don't despise and we have a winner!

Results: Month 3

Resolution 13: Eat Breakfast at Home

Eat Breakfast at Home

I am not sure when it happened, it was sometime last year or the year before, but I fell into the habit of driving through the McDonald's drive-thru for breakfast once a week. Typically on Friday, I would leave the house without eating breakfast and instead eat it in my car on my way to work, enjoying the greasy goodness of whatever number of meal I had ordered that day. It all started as my way of rewarding myself for making it successfully to the end of a busy work week.

Unfortunately, over time, a once a week treat gradually developed into a bi or tri-weekly habit. This past fall I took an assessment of this habit of mine; quickly realizing that I was consuming too many calories during each McDonald's breakfast stop. But, did I discontinue going? Not at all. Rather, I tweaked what I ordered so that would minimize how many calories I consumed. Since this last fall, I have been ordering a sausage breakfast burrito (300 calories) or an egg McMuffin (also 300 calories) with a small diet soda.

Nonetheless, even with only 300 calories being consumed with each of my McDonald's stops, I can't shake this feeling in my gut that it's simply not a healthy habit. I am sure there is research out there to prove it, but I could not find it. No matter, I am going with my gut on this one. Therefore, this week I eat breakfast at home.

Resolution 12: Eat Fewer Potatoes, Especially French Fries & Potato Chips

Eat Fewer Potatoes, Especially French Fries & Potato Chips

When I was a little girl, maybe nine or ten years old, my teacher that year had asked each of her students to answer a list of questions. One of those questions had been, "What's your favorite food?" I had answered, "Potatoes!" 

Poutine: fries, covered in cheese, covered in gravy. Mmm.

That love for potatoes has never ended. There were more than a few times when, during my living-single days, I would come home from school and boil a potato or two, cover them in butter, and call it diner. When I was in late elementary school, my mother, my grandmother, my cousin, and I drove to Colorado to visit one of my aunts: it was she who introduced me to one of my favorite snack foods still to this day--salt and vinegar chips. About five years ago, on a trip to Quebec with family, Scott and I fell in love with poutine: a Canadian "delicacy" of french fries, covered in cheese, covered in gravy. And now, with Newt's only a few miles from our home, sometimes it is all but impossible to ignore the calling of their crispy, golden fries (which I then dip in their tasty, fatty, chipotle mayo). 


It is this love that I have for potatoes that will make this week's resolution all the more difficult. This week, I eat no french fries and no potato chips, plus I will attempt to avoid potatoes all together (no matter what the preparation). 


This past June, Harvard released a study that addressed a few foods that, when eaten regularly, cause pounds to creep up on a person. According to the Washington Post:

"Among all the foods studied, potatoes stood out. Every additional serving of potatoes people added to their regular diet each day made them gain about a pound over four years. It was no surprise that french fries and potato chips are especially fattening. But the study found that even mashed, baked or boiled potatoes were unexpectedly plumping, perhaps because of their effect on the hormone insulin."

It is the findings of this study that will serve as my motivation for this week. Can I do it for a week? I think so. For a lifetime? Well, I'll take this resolution one step at a time. 

Resolution 11: No Caffeine & No Snacks Two Hours Before Bed

No Caffeine and No Snacks Two Hours Before Bed

In the past few weeks there have been a few nights during which I struggled a bit with falling asleep quickly. The time for bed would arrive and I would go through my nightly routine of putting on my pajamas, washing my face, and tucking myself in beneath the covers, but then would proceed to simply attempt to count sheep (actually, I count shoes, but I digress) while listening to my husband snore as he soundly slept. In the past, this had not been an issue: always I fell asleep before Scott. This new trend of sleeplessness is why this week I am working on improving my ability to fall asleep quickly and sleep solidly through the night. 


First of all, I am going to avoid caffeine at least the last two hours before I send myself to bed. According to the Mayo Clinic, "the stimulating effects of...caffeine--which takes hours to wear off--can wreak havoc with quality sleep." When I was younger, this never seemed to impact my sleep patterns, but now that I am in my mid-thirties, it seems to keep me from crashing as soon as my head hits my jersey-covered pillow. Additionally, I am not going to eat the last two hours before I head to bed. Today Health, in the online article "Eat Your Way to a Good Night's Sleep," recommends eating a dinner that contains 600 calories or fewer, and not consuming large snacks 2-3 hours prior to bed because one's digestion slows down and makes an individual feel uncomfortable and often prohibits a sound sleep. Hopefully these two small tasks (or lack there of) will help me rest better each evening. 




As for not drinking my calories last week: it went well. In fact, in seven days I took in fewer than 200 liquid calories. I plan to continue this resolution in the weeks to come.

Resolution 10: Drink Fewer Calories

Drink Fewer Calories

According to a 2011 CNN article, most Americans consume sugary beverages on a daily basis; unfortunately, these caloric drinks are linked to weight gain, obesity, and diabetes. Despite the fact that this article focuses on sugary sodas and sports drinks, neither of which are my crux, I do consume too many of my daily calories through beverages. For me, juice (Simply Lemonade calls to me every time I walk though the grocery store) and beer are the caloric drinks I consume most each week. Therefore, my goal for this week is a fitting one. 

As a general rule, I plan to drink no beverages that contain more than 100 calories a serving. This way, I can drink a serving of skim milk in the morning with no worries (91 calories for 8 ounces), or after a hard day of work I can feel free to help myself to a whiskey and Diet Coke in place of my typical beer (98 calories a serving in place of the average 150 in a beer). I'll will, however, eliminate all juice, mixed drinks (a Newt's margarita is a guilty pleasure that, according to Health magazine, likely contains near 500 calories), and beer. Additionally, this resolution should create more opportunities for me to work in drinking more water: if I am not sipping juice or beer, but I find myself thirsty, I will just grab my water bottle instead. 






To touch base on last week's goal--I was not as successful as I have been with other past goals. I found that in my busy life, I multitask without even thinking about it. More than once I found myself halfway through a meal before I realized I was also reading or catching up on my email. Therefore, in addition to working on drinking fewer calories this week, I will also be continuing to work on eating mindfully. 

Results: Month 2

Resolution 9: Eat Mindfully and Stop When Full

Eat  Mindfully and Stop When Full

As the busy women I am, I often eat while on the go: grabbing breakfast while in route to school and eating it as I drive to work or stopping to grab a quick meal between appointments and eating it as I scramble to get across town. Even when able to sit down to a meal, I commonly find myself multitasking as I eat. This past week I spent many a meal rereading Ethan Frome: my Nook propped open as I prepared to teach the novel this coming week while simultaneously eating my lunch. To bridge the expanse of time between lunch and dinner, which grows too long during Speech season, I often grab a snack to eat as I coach my students. In each of these instances I spend little to no time thinking about what I am eating--my mind is always otherwise occupied. For this reason, I took a quiz today that only strengthens what I already knew of myself: I am a mindless eater.

Dr. Jan Chozen Bays, an expert on eating mindfully, believes that a dietary "fundamental problem is that we go unconscious when we eat." To avoid gaining weight, according to the New York Times article "Mindful Eating as Food For Thought," most individuals only need to start thinking about what they eat; focus on what is being put into the body, for what reason(s), and how it satisfies the body's needs. Of course, for me this means taking time to eat without distraction--setting aside my Nook, turning off the television, and not eating while in route to my next obligation.

Additionally, I need to stop eating all that is on my plate. Simply because I grew up in a "clean-plate-club" world doesn't mean that as an adult I still need to feel as if I must eat all that is served to me. This is especially true when eating out, since at home I can control how much food is placed on my plate. Therefore, this week I take a cue from the French, and I stop eating when I feel a sensation of fullness. If that means taking home leftovers or tossing part of a meal, then so be it. If it is better for my health, I need to make it happen.



As for last week's goal of getting 8 hours of sleep, ironically I struggled to fall asleep most nights. Despite setting aside plenty of time each night for rest, I'd tuck myself beneath the covers, close my eyes, and proceed to not fall asleep. Possibly it was psychological, there is no easy way of knowing, but for whatever the reason I did not get the rest I had hoped for last week. I guess this is a resolution at which I will keep having to chip away.

Resolution 8: Sleep 8 or More Hours a Night

Resolution 8: Sleep 8 or More Hours a Night

Those who know me well, know I am a fan of sleeping: I have often been heard saying, "If sleeping was an Olympic event, you would find me on the podium." Once I am cuddling with my blankets and tucked tightly beneath my down comforter, the room light could suddenly be flipped on or a plethora of squad cars could loudly zip up my block, yet I would remain sound asleep. It is for this reason that some may find it interesting that my goal for this week is to insure that I get enough sleep. However, simply because I am good at sleeping doesn't mean I get enough of it.  

The number of hours of sleep on
weeknights, according to the NYT Magazine,
that American adults get on average.

I am not alone in this: many Americans get too little sleep on average. According to a New York Times Magazine story written in 2011, 72% of Americans get under eight hours, or exactly 8 hours, of sleep a night (the average quantity of hours equating to 6.9). This same article indicates that most adults need at least eight hours of sleep a night in order to maintain full concentration abilities on a day to day basis: I guess that means most of us here in America sit at work, talk to our bosses, and run our lives with a less than ideal concentration level. Scary. Anyway, I digress. Additionally, according to a Harvard report released in 2006, getting enough sleep is important for the following six reasons:

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

All signs point to a need for sleep, yet sometimes I just can not get enough with my life as busy as it is. On the weekends, typically, I easily sleep nine or more hours each night; however, on school nights, I average around 7.25 hours each evening. It is for this reason, with an extremely busy week ahead of me, this eight-hours-of-sleep resolution is an appropriate one. 

A typical "My Plate" report for me this week

As for last week's resolution: I was extremely successful. For seven days in a row, I was able to make my daily My Plate report light up the vegetable wedge! In fact, for three days this past week I was able to light up all five sections. This is somewhat surprising, since in the past I have always struggled eating a balanced diet, but this week I did it (and it was not even all that hard--it just took a little planning when my husband and I planned our lunches for the week).  Albeit, I feel no difference in my body having eaten a more balanced diet this past week, but I can not expect results instantly. That said, I did find it was easier to come in under my designated calories each day, and that is a start in the right in the direction. 


Now, I am off to bed.

Resolution 7: Eat More Vegetables

Eat More Vegetables (along with my fruit)

If only they tasted as deliciously as they look in the store...

Considering that last week my goal was to eat more fruit, it is most likely not surprising that this week my plan is to eat more vegetables. Albeit, this week's goal will be a harder one since I dislike most vegetables: particularly raw vegetables, which contain the most nutritional value. This is complicated by the fact that the vegetables I do like are the same ones my husband doesn't enjoy eating  and/or are the ones that are often quite expensive. For instance, I love grilled asparagus, but Scott does not. Also, I always enjoy sliced raw mushrooms (technically fungi, but classified as veggies when it comes to nutritional value), but my husband will always pass on eating them. Plus, sliced yellow peppers are sweet and delicious, but unfortunately always quite pricey (especially during this time of year). All these things make consuming vegetables harder for me, particularly in the wintertime when availability is low and prices are high.

Nonetheless, it is important that I am successful in fully weaving vegetables back into my life. Eating vegetables is one of the major platforms of a healthy lifestyle. According to Harvard's School of Public Health, a diet rich in vegetables helps to decrease the risk of cardiovascular disease, lower blood pressure, protect against some cancers, promote gastrointestinal health, and maintain good vision.

Personally, I believe that my largest challenge will be to order vegetables as a side-dish whenever I eat out, which typically is twice (or more) a week, rather than French fries. That said, with much help from my husband, I have already made a few steps in the right direction--at least when it comes to eating at home. Scott and I always have a freezer filled with frozen vegetables. Then, this morning at the grocery store, I picked up 8 ounces of pre-sliced mushrooms for snacking. Additionally, for lunch today (and therefore, lunches for work at least twice this week), Scott made an Italian meatball soup that was plumb-full of onions, carrots, and tomatoes (technically a fruit, I know, but nutritionally a vegetable).

Resolution 6: Eat More Fruit

Eat more fruit

What my "My Plate" report typically looks like each day

Over the past five weeks, during which I have been tracking my intake of calories, I have consistently noticed that most days I do not eat enough fruit. The Lose It! site, on which I track my calories,  provides a daily depiction of which food groups I have successfully managed to tap into sufficiently. This report, which follows the guidelines provided by Choose My Plate (a health focused program created by the U.S. Department of Agriculture), rarely highlights the vegetable section for me, and even less frequently the fruit section. According to this USDA program, half of each meal should be devoted to fruits and vegetables: this is something with which I indeed struggle. 


Eating fruit is important for so many reasons. For one, most fruit has a high dietary fiber content: a key ingredient for low cholesterol levels and controlled blood sugar levels (among other things). Secondly, many fruits contain a high concentration of potassium, which "helps reduce blood cholesterol levels and may lower the risk of heart disease," according to the USDA. Additionally, fruit contains a high concentration of numerous vitamins that a healthy body craves, namely vitamin C and folic acid. Therefore, there is no doubt in my mind that I need to be working harder at getting more fruit into my body.


It is for this reason that I asked Scott to pick up some fruit while at the grocery store today. He returned from Hy-Vee this morning with a pint of blueberries, clementines, and bananas. Now, I just have to eat them!

Results: Month 1

Resolution 5: Take Vitamins

Take vitamins, twice daily

My daily vitamins, as they sit on the kitchen counter top

Truth be told, most adults know that taking at least a daily multi-vitamin is a good idea to keep a body fully nourished. I know it, and I am by far not one of the most healthy of adults in the world (if I was, I wouldn't have this blog). At their most basic, vitamins can ensure that any gaps in a person's diet get filled in, at least for the most part (check out this Harvard article for specifics). Not long ago, I consistently remembered to take vitamins each day. But, somehow I let life get a bit busy and I started forgetting to take them each day. A few absentminded moments in a row and...BAM...it was out of my routine. This week's resolution focuses on weaving those small little pills back in to my daily routine.


The vitamins I have settled on are manufactured by Melaleuca, a wellness company that I have purchased from since I was in high school. Their vitamins have a few components which I truly appreciate:

The label on my box of Vitality 4, Melaleuca vitamins for women

1. They create unique blends of vitamins for differing genders, ages, and pregnant women
2. The blend of vitamins I take, Vitality 4 for women, covers all of the needed basics and then some for a woman my age
3. The research used to craft their products is always up-to-date and innovative
4. They have a pre-packaged option (see image above) that makes it simple for a busy person such as myself to grab all needed vitamins quickly as I run out the door each morning (this packaging comes in an AM and a PM pack--when taken at two different times of day, the nutrients are better able to be absorbed successfully into the body)
5. When running low, I order them online and they are delivered to my door: no Target run needed

There are many other positives to Melaleuca's vitamins, but these five are what keep me coming back time and time again.

In the past, taking vitamins have never been an issue during the school week. I grab an AM pouch and swallow the contents with breakfast, and I toss the PM pouch in with my packed lunch: when I sit down during my open hour to each my lunch, it's hard to forget to take something when it is sitting there at the bottom of my lunch bag staring up at me. The tricky part for me comes with the weekend. Weekends are filled with variety--without eating breakfast and lunch at set times and locations, it becomes harder to remember to open a pouch of vitamins. This has been my failing moment in the past. To help me power through this time, I have set my phone to remind me twice a day to take my vitamins. It is my hope that this will keep this goal at the forefront of my mind. 

Resolution 4: Hydrate + Track Calories + Get Active--Part 2

Drink 6, or more, serving of water each day

Without a doubt, I kicked this goal out of the park this week. I seem to have successfully woven drinking water into my daily routine: most mornings at school I help myself to a Vitamin Water Zero, I drink water with my lunch, I have stocked my shelves with Klarbrunn water (personally, I like the Black Cherry), when I workout I guzzle 3 or 4 servings, and when out to eat I order a club soda if I am running short on my intake of water for the day. 


Delightfully, my water intake does seem to be making a difference in my overall health. First of all, water fills me up, which allows me to be sure that when I feel hungry I not simply dehydrated. This also helps to keep me from snacking absentmindedly. Secondly, my skin feels softer and not as dried out as it was just a month ago. I can not be certain that this is related to my increasing my water intake, but my gut tells me that it is. 

Track my calorie intake

My calorie report for this week, as it appears on my Lose It! tracker

This is another goal that I rocked this week. Thanks to the Lose It! website and NookColor App, it was quite simple to track my calories each day. Only one day did I go significantly over my daily allowance: Monday we had an unexpected snow day, and I found myself at Buffalo Wild Wings with friends. Four and a half hours at BWW lead to some poor caloric choices, but I recovered well because the remainder of the week I was at or below my calorie limit each day...until today that is. Today I ended 50 calories over my recommended amount (again, I found myself at BWW and this time I simply underestimated how many calories each boneless wing contained). 

When I first started tracking calories a few weeks ago, I would often find myself hungry at the end of the day. This is no longer the case. Thankfully, it seems as if my body is adapting the the reduced quantity calories I am consuming each day. Certainly, I am motivated to continue this endeavor--I have begun losing over a pound a week since I started tracking each consumed calorie!

Raise my heart rate for a minimum of 200 minutes a week

This, I have to admit, is my largest accomplishment this week. This week I successfully fit in four workouts (real workouts--jogging on the treadmill, playing Wii fit, dancing to Just Dance). Overall, I put in 180 minutes with true workouts; when combined with this week's shoveling from earlier in the week, I reached a total of 220 minutes during which I raised my heart rate for an extended period of time.

My calories burned while exercising this week, as recorded on Lose It!

The reason I am so proud of myself with this particular goal: I was crazy busy this week. For instance, on Wednesday I worked from 7:00 AM until 5:30 PM, and when I got home (exhausted from teaching all day and the two hour meeting that followed) I slipped on some jogging pants, a t-shirt, and tennis shoes, and hopped on the treadmill for 45 minutes. Motivated by an episode of True Blood, I was able to power through despite how tired I already was. I followed up my workout with a shower, dinner with Scott and our friend Jen, and then a much needed 8 hours of sleep. Then, I did it all again the next day, with only slight alterations. 

It is my hope that I can, someday soon, find a routine with these workouts. Unfortunately, with Speech season in full force and my serving on the REA negotiations team, I don't think a routine is in my near future. 

I'm only a few days away from completing my first month of resolutions!

Resolution 4: Hydrate + Track Calories + Get Active

Drink 6, or more, servings of water each day

Track my calorie intake

Raise my heart rate for a minimum of 200 minutes a week

As you may have already noticed, based on the resolutions and post-title above, my goal this week is to combine (without fail) all of my resolutions thus far. 

To help me with this week's resolution, I have found an app and website that I believe will help me achieve success. Lose It! is a free website that also syncs with its Nook Color app (also free), both of which I started using yesterday (when I upgraded my original Nook to my new Nook Color). Lose It! tracks weight loss, food intake, and exercise--there is also a feature that allows me to see graphs of my results as I begin to reach my set goals. So far, I find the app to be extremely easy to use, as well as the layout to be appealing to the eye. The website is a bit less simple to navigate, mainly because it has more features to confuse a first time user; however, I believe that with repeated use I will become more comfortable with the site's ins and outs.

Today I have used this new site/app religiously--plugging in each food I have eaten (I have consumed 1,978 calories today), each calorie burning activity I have done (I burned 235 calories shoveling this morning), and learning how many calories I could still take in today (should I feel hungry, I have 235 calories remaining). Now, going in to my busy work week, I will really be able to test the ease of use of this tool. 

Resolution 3: Get Active, Part 2

It is the final day of my getting active resolution, and this is the first of the resolutions where I did not achieve my goal to its fullest. I was successful in that I was active three out of seven days, as well as in the sense that if I were to average out my minutes of being active by seven, I average 34 minutes of being active each day despite the fact that in four of the past seven days I made no attempt to break a sweat. 


In an ideal world, I would have found some time to workout. I mean, actually workout. Take a walk, go for a jog, put in Wii Dance 2 and shake it for a while... Yet, with my busy life, I simply can't seem to find the time to workout. It is for this reason that all of my moments of activity this week came from non-working out types of activities. For instance, on Sunday I cleaned--that was my "workout." It was legit; I did break quite a sweat as I took down the Christmas tree, carried boxes filled with decorations into the storage space downstairs, Swiffered every Swifferable surface, made three beds, and completed a few loads of laundry. But, it wasn't a workout. Nor was my activity today--shoveling snow for 55 minutes. Sure, I burned enough calories that I had to peal away layers as I pushed the snow off the driveway, but it was not a "workout" either. Not in the true sense of word, at least not in my mind.


Someday soon, in a not so distant resolution, I will expect myself to actually workout. To set aside time in each day to do something healthy for myself--something healthy that doesn't also serve another purpose (a clean house or a driveway I can get my car over). I know there will soon come a time when I set aside time in my week to only work on strengthening my core or to simply improve my VO₂ max. Until then, I'll just keep taking steps in the right direction.

Resolution 3: Get Active

Raise my heart rate 30 minutes or more each day.

It has been awhile since I worked out regularly. That is really the crux of it. Sure, I can list the excuses, each of them legitimate: I work 60-70 hours a week, the negotiations team on which I serve has been logging a lot of hours recently to secure a teaching contract, speech season just began and it is all consuming in many ways, there is a enormously long list of books I need and/or really want to read, many evenings there are some truly fabulous television shows that need watching... But, what it really comes down to is that I need to stop telling myself, "You work so hard, Heather--you deserve some time to sit down and relax/watch TV/read a book" and get off my butt. 

Despite the fact that it's true (I DO work hard. I DO deserve an opportunity to relax), I need to carve time out of each of my busy days and break a sweat. For many reasons, I hate working out. For one, I hate the tickling sensation that sweat creates when it rolls down my forehead and the middle of my back. Secondly, I detest the smell of myself after I have completed level 1 of Jillian Michaels' 30 Day Shred or an hour jog on the treadmill. Additionally, I dislike how I have sneak into my day yet another shower, further drying out my skin and wasting water. Mainly, however, I loath the exhaustion I feel once I am done. I realize that there is supposedly a "runner's high" that most feel after an intense workout, but for those who suffer from Chronic Fatigue Syndrome (CFS) as I do, "fatigue may worsen with physical or mental activity." Nevertheless, even if I do find myself no more energized than before I began, I recognize that raising my heart rate--burning calories--is key to staying healthy. 

According to many sources, including the Harvard School of Public Health, an adult needs 150 minutes of physical activity a week. Therefore, if I get my heart rate up for 30 minutes a day, every day, I will actually come out ahead by 6o minutes. That said, I will not declare that I will "workout" each day--at least not the way as most would define the word. Rather, my focus this week is to simply get active. For this reason, I am counting the 2 1/2 hours I spent cleaning today toward my 30 minutes or more per day of being active: I most defiantly got my heart beating today while I took down the Christmas tree, carried storage boxes up and down the stairs, made three beds, and did a few loads of laundry. In fact, the calorie burning calculator on Self Magazines' website claims that my cleaning today resulted in my burning 840 calories! By focusing on being active, rather than on working out per say, I am confident that I will better be able to find time in each of my busy days to be healthier. 

Over the course of this week, I will track three things: (1) what activity(s) I did, (2) the amount of time I spent being active, and (3) my total calories burned.