How Long Does it Take to Form a Habit?

Oftentimes I hear this question in relation to exercise or eating healthy, but this can apply to any good and/or bad habit. Usually it’s the good habits that are more challenging to keep up with because they require more discipline and typically include things that we aren’t used to doing- Hence, it’s not yet a habit!

A habit, according to many experts, takes around 66 days to form.  First, think about the magnitude of the new habit you are trying to form. If you have you are trying to replace a bad habit that has been with you for many years, then it’s going to be a challenge and small steps towards forming a new habit. Furthermore, consider the benefits and consequences of continuing your bad habit, and realize that there is no such thing as a quick fix. Allow yourself time to change it and ultimately replace it with something good. Lastly, and most importantly, repeat… repeat… repeat!  Just like anything in life, the more you do something, the more natural it becomes and will eventually fit into your everyday routine of life!

Are there any new habits that you want to begin, continue or start over? 

Back to School Mentality...

Whether you’re in school, sending kids off to school or just in the mood to do some “Back to School” shopping, the start of fall is a great time to change up your routine and reenergize for a new season. The temperatures are falling, and it’s a great opportunity to take on few chores around the house that might have been neglected during the summer months 

Make it manageable to organize and clean out your home. Don’t try to tackle everything in one weekend. Plan out the month of September to take on the following:

1.  Go through the kitchen cabinets, fridge and freezer and throw away anything that is expired.

2.  In the kitchen, pull out your fridge and vacuum the coils on the bottom and behind the fridge and this will help keep it running smoothly.

3. Open up your cabinets in the bathrooms and throw away any expired medicines. Also, if you haven’t used something in the last year, chances are you are not going to… so throw it away!

4.  Tackle the closets! (Depending on the last time you cleaned out your closets, it might be best to only tackle one at a time) Donate clothing in good condition that you haven’t worn in over a year to a local goodwill or Salvation Army. Find baskets in your home, or purchase inexpensive baskets to organize smaller items on the top shelf.

5.  Is it time to give the walls a good dusting along with the light fixtures and base boards? It’s not the most fun thing to do, but it makes a huge difference, especially if you suffer from allergies. 

6.  How are the carpets and/or floors looking?  It might be time for a carpet shampoo or a hardwood floor wax. 

7. Other areas of the house that tend to accumulate “stuff”. You probably know what I’m referring to when I say this: Think about magazines that are tossed on the coffee table, in a basket. Clean out “junk drawers” and go though these areas and toss or give away what you’re not using.

8.   As the end of the year is approaching, now is a good time to organize paper work. Shred old bills/paper work that you don’t need and begin to gather receipts, and anything you’ll need for your taxes next spring.

Fall is the perfect time to tidy up before the cold winter months when we find ourselves spending more time indoors. By straightening up now, it will allow more time to spend with family and friends throughout the holiday months and less guilt about lingering house chores!

Selfless Acts...

The definition of Selfless is: 

Having, exhibiting, or motivated by no concern for oneself; unselfish.

Sometimes we can get caught up in our everyday routines and forget about the importance of selfless acts, yet  when we  give back to our community and help a particular person or improves a situation, we gain a sense of fulfillment knowing that a difference has been made.

Looking ahead this week, take on a selfless act that you have been putting off, or perhaps one that you stumble upon, and it will warm your heart. There are many opportunities out there... sometimes we just have to look for them!

Wishing you a great week 

Bikram Yoga

A friend of mine invited me to join her for a yoga class last spring and not thinking anything of it, I went. I quickly found out after arriving, that the room was going to be heated to 105 degrees with 40% humidity! I thought to myself that this was going to be a yoga experience unlike any other... and it lived up to my expectations.

There are 26 poses in 1.5 hours and no music. It allows time to focus, strengthen & length your muscles and your mind. It's important to drink at least 3 liters of water (each day) a few days before you try it, and continue to keep up the water intake after your practice.

A few differences and benefits to Bikram Yoga include:
The heat in the room helps to prevent your body from overheating, but only if you are properly hydrated. Another benefit of the heat is the fact that it helps to detoxify the body. On your first few classes you'll notice and feel your heart rate increasing. You're actually incorporating a cardiovascular workout in your yoga routine which many yoga classes don't provide.  You'll also feel a considerable difference in your ability to stretch your body and overall, you'll improve your muscle strength- Trust me! All poses, except one, are done twice and you'll be challenged to hold your pose!


I challenge you to try it at least once... or maybe twice, it's an experience that is worth checking out at a Bikram Studio in your town. You might just like it and find yourself practicing often!

Healthy Comfort Food

I was craving pasta fagioli and decided to create my own version:

1 Clove of Garlic

1 Medium-Sized Shallot

1 48 oz Organic Chicken Broth

1lb All Natural Chicken breasts

1 Can diced tomatoes

1 Can Cannellini Beans

1 Package of Pasta- roughly 8oz-9oz  (any type- Perhaps shells, or a small pasta)

1 Tbsp Olive Oil

Fresh Cracked Pepper and Salt

Parmesan Cheese

Finely chop and sauté garlic and shallots. Add in fresh cracked pepper and a pinch of sea salt. Then, cut the chicken breasts into smaller pieces and toss in the pan to sear on the outside for just a few minutes. Add all of the chicken broth and roughly two cups of water. While you bring it to a boil, add the drained cannellini beans to the food processor and roughly chop. Add the beans to the soup and ½ of the diced tomatoes. Once it comes to a boil, add in the pasta and boil for a few minutes, then add the remaining diced tomatoes and allow to boil for a total of 10 minutes. Check the pasta- You don’t want to overcook it! Remove from the heat completely and allow the soup to sit with the lid on for the flavors to come together.

Once ready to eat, add a few heaping spoonfuls to a bowl and top with freshly grated parmesan cheese and fresh cracked pepper. This recipe was quick and easy to make, it provided  delicious leftovers for the week and it’s a healthy option that provides protein, vegetables and fills you with comfort!

How about some hummus...

One of my favorite foods in this world is hummus. There are so many options and flavors you can add to this wonderful spread.

I never thought I would dare attempt to make it because I imagined it would be tricky to get the consistency  and flavors just right. This year I’ve tried adding so many flavors and combinations. I’ve tried adding roasted red peppers or extra garlic, I’ve even tried edamame hummus. What have I learned?  Sometimes it works! In some cases, well,  it’s better left unsaid.

It’s a weekly staple in my fridge. If you’ve not tried making it yet,  I suggest my basic recipe, which you can build on and certainly modify to fit your taste buds.

1 can of Garbanzo Beans

¼- ½ Cup of the liquid from the Garbanzo Beans

1 Clove of Garlic

1 Lemon

1 Tbsp of Tahini

Pinch of Sea Salt

Put in the food processor and puree. Add liquid as needed. For a creamer consistency, add more liquid and finish with a drizzle of good olive oil.

*It makes about a cup of hummus… Enjoy!

Need something different?

Try this new recipe which was just created this morning:

1 cup quinoa

1 cup of edamame

1 cup sliced grape tomatoes

Dijon mustard

Fresh cracked pepper

(Makes about  4 servings)

Cook quinoa as directed with 2cups of water, simmer for 20 minutes, add in the shelled edamame. It will most likely be frozen, which works well. Turn the heat down to low and stir in with ½ cup of Dijon mustard. Once the edamame is cooked, add in grape tomatoes. Garnish with fresh cracked pepper.  Enjoy warm or put in the fridge and have later as a salad.

Edamame is a great source of fiber, Vitamin A , low in sodium and Protein. It can be added to salads, soups or enjoy them out of the pods with a little sea salt. 

Does the end of the week stress you out?

So much to do and it’s the end of the week. Starting to feel tired, and your “to-do” list is getting longer. Take a moment to make a mental note of what you can accomplish in the last couple days of the week, what can be accomplished over the weekend and realistically look  at items that can be pushed off until next week.

Take time for yourself and find time to spend with friends. We often get into the daily grind and find ourselves exhausted by the end of the week. Make any adjustments you need to in your schedule before the weekend so ensure time to relax and spend time doing things you enjoy!

Balancing Act

Do you wonder some days how you’re going to get it all done?  Lists  can be a helpful way to organize and prioritize how you structure your plans for days, weeks and in some cases, recurring events or an upcoming event in the year!  

How can you make the most out of your lists?

-Be specific with the priorities. It sounds simple enough, but oftentimes things we think we’ll remember, get pushed off to the side because we forget about them

-Plan your days/weeks in advance. I recommend this with exercise, meals and overall it makes life easier when you write down priorities that have to be accomplished on/by a specific day.

-Consider the consequences. Often times, we push off what we can until the last minute. I think that’s human nature, however if you plan in advance, you’ll have more than enough time. Should something come up and cause a delay, it will not affect your plans.

-Write down priorities for the day: Put them in specific blocks of time, or number them by importance. This will help you to work your way through your list.

-Know your limits: Set realistic goals for each day.

-Know yourself well enough to determine which tasks should be handled at a specific time. Essentially if you’re a morning person, it’s best to plan events that require your mental power and physical energy in the morning hours.

-Maximize your time: Look at your list and determine if you can “chunk” certain tasks together to be more efficient with your time.

There are only so many hours in the day, but if we make the most of our time, we can accomplish anything we set out to do!

What are you snacking on?

The Wikapedia definition of snack: A snack is a small portion of food eaten between meals. The food might be snack food—items like potato chips or baby carrots—but could also simply be a smaller amount of any food item.

Notice, it references a small portion of food, and it could be something that contains absolutely NO nutritional value or something that is  very low in Saturated Fat and Cholesterol and provides a good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, along with Dietary Fiber, Vitamin A, Vitamin K and Manganese. So, you see my point- I challenge you to rethink about snacks and use them as something that will fill you up and provide you with long lasting energy throughout the day. Carefully selecting your snacks will also help prevent you from overeating at your next meal.

What should you snack on? Depending on your hunger pains, decide first how hungry you actually are. Make sure your not eating out of boredom or because it’s sitting out and you feel the need to! Then, try to keep your snack between 100-250 calories.

Options are endless and include but are not limited to:

-Cut up veggies

-Fresh fruit

-Dried Apricots (they are low in sugar opposed to other dried fruits)

-Nonfat or Low-fat Yogurt (a great source of protein to keep you full)

-1/2 Sweet potato with walnuts and cinnamon

-1/2 cup cooked quinoa with 1oz of nuts

-1 packet of oatmeal (On the road? Keep packets stashed in your bag!)

-Raw Almonds: I serving is between 18-20 almonds

-hummus with red pepper (protein and Vitamin C)

-1/2 Avocado with a hardboiled egg

Balancing Your Workout Routine

Each week it’s helpful to think ahead and plan what workouts you’ll have time for each day and stick to it! Oftentimes I’m asked, “How do I know how much cardio and/or weights to do each week?” I don’t have a simple answer. It truly depends on your schedule and what you have time for. Ideally, you want to be moving for a minimum of 30 minutes each day. This doesn’t mean that you have to get on an exercise machine each day, but simply find ways to get moving and keep moving throughout the day. In addition to your effort to move more, it’s important to incorporate weights into you routine 1-3 days a week. Women start losing bone density in their late twenties/early thirties and weights are a great option to secure bone density. High repetitions and low weights are often great options to start with, but it also depends on the weight-training program which you are participating in. For example, Body Pump by Les Mills is designed to allow participants to max out their weight selection for each muscle group with high reps and not create a bulky look, which many women often fear.

Cardio is just as important for the heart and lungs. It’s also a great tension reliever and allows time to organize your thoughts. As noted earlier, move more everyday, but try to “get puffy” at least 3 times a week. If you are doing cardio and weights on the same day- Do your weight lifting first!

Lastly, take time to meditate, stretch and if you haven’t tried yoga, I encourage you to do so. It allows you time to take for yourself, to gain mental clarity and to strengthen and lengthen muscles that may not be used in your cardio and weight workouts. Most importantly, try to vary your workout and be sure to pay attention to what nutrients you’re putting in your body everyday to get the maximum results of your workout routine.

Turn up your workout routine

So, you’ve finally found time to “squeeze” in a workout at least a few times a week and you are ready to amp up your routine.  How can you get the most out of your workout within your scheduled time allotted? Start by thinking…Go harder, not longer.

First, access how much time you have available to workout. Then, adjust your workout accordingly. My thoughts immediately went to running or walking, but this can be applied to the bike, elliptical, stair stepper or a cardio workout outdoors.

30-Minute Treadmill Workout (Apply to Running or Walking)

0-2 mins. Warm-up

2-5 mins. Turn the incline up- to the highest possible option 12-15 (typically)

5-7 mins. Turn the incline down one level i.e. 15 to 14, speed up one. For example 4.2- 4.3

·      Continue this pattern 9 more times over the course of 2-minute intervals. Decreasing your incline and increasing your speed.

25-27 mins. Turn up your speed (keep your incline the same. If needed, bring it down to 1) you should be walking or running at your absolute max!

27-28 mins. Bring it down to a fast paced walk

28-30 mins Incline returns to 0. Slow down your pace to your warm up pace, and continue to descend the pace in the last 30 seconds.

Be certain to take a minute or two to stay right where you are and stretch through your legs, hips, shoulders, as stretching is just as important as the workout itself to help repair and strengthen your muscles.

Keep your cholesterol in check...

What can you do to keep your cholesterol under 200? Keep these tips in mind for nutrition options for your overall health:

·      Add more vegetables and fruits to your diet. Add at least 2 veggies and 1 fruit to each meal and you’ll fill up faster.

·      Monitor your meat consumption and learn your portion sizes. A serving size of meat or fish should fit in the palm of your hand or the size of a deck of cards.

·      Add Omega-3 fatty acids by adding Salmon, Tuna, and other fatty fish to your food regimen.

·      Add more whole grains and less bleached, white flour. You’ll feel fuller longer, and add a little extra fiber at the same time.

·      Eat throughout the day, and make a 2oz portion size of nuts one of your snack options to lower your risk of heart disease

·      Don’t let restaurants be a downfall- look for grilled, broiled, no butter, no oil and all dressings on the side.

·      Keep moving! At least 30 minutes a day- Even if you don’t have time to hit the gym, I recommend taking a walk after dinner. Take advantage of the long summer evenings.

Check out this website to learn more about were you stand with cholesterol:

http://www.webmd.com/cholesterol-management/cholesterol-health-check/default.htm

Have you packed your lunch lately?

It’s not just for school kids. Packing a lunch and bringing it to work will not only save you a few bucks but it will also spare you a few extra calories.  The easiest option for packing a lunch is making a little extra dinner the night before and having the leftovers for lunch. Try packing nonperishable foods to keep at your desk in case you are a bit hungrier then you anticipated. Almonds, dried apricots, Lara bars,  peanut butter and rice cakes are all simple foods to keep at work if you need a little more to eat.  Ultimately, it prevents you from hitting the vending machine or the chocolate and/or candy that somehow makes it to every office! If you have a fridge, then your options are endless.  You can pack nonfat yogurts, fruits, veggies, low fat string cheese, hummus, and of course, your lunch most likely needs to keep cold. If you don’t have a fridge, then make sure to add ice packs and keep your lunch cold. There are couple days left this week to give it try!

Flaxseed: Does What?

A powerful plant food which may help reduce the risk of heart disease, cancer, stroke and diabetes.
It contains a few “must have” components:

• Omega-3 essential fatty acids, each tablespoon of ground flaxseed contains almost 2 grams of plant omega-3s.
• Lignans, which have both, plant estrogen and antioxidant qualities. Found in flax seed and sesame seeds.
• Fiber. Flaxseed contains both the soluble and insoluble types.

What ailments can flaxseed help to eliminate?

-          Cholesterol- lower high cholesterol levels

-          Diabetes- improve blood sugar levels

-          Inflammation- decreasing it, to prevent heart attacks and stokes

What kind of flaxseed should I buy?

• Buy it ground or grind it yourself. Flaxseed, when eaten whole, is typically not absorbed, so your body doesn't receive all the healthy components. If you do purchase whole flaxseed, it’s easy to grind in an electric coffee grinder.
• Milled = ground = flax meal. It’s easy to get confused with the different product names for ground flaxseed. Milled or ground flaxseed is the same thing as flax meal.
• Buy either brown or golden flaxseed. The main difference between the two is the color, so the choice is up to you.
• Sneak a little flaxseed in any meal. It can be substituted for eggs, flower, or even add it into oatmeal, casseroles, macaroni and cheeses, stews and many more!
• Keep it in the fridge or freezer. This will help ensure that it keeps longer and doesn’t lose the nutritional value.