Why put off tomorrow what you can do today?

Most of the time if we keep a tally in our mind or jot down something that needs to be done on a random post-it, but the reality is, if we don’t see it, then it doesn’t exist! If you feel yourself jotting down “to-do’s” and they get pushed off to the next day, next week or possibly sometime in the future, then it’s time to reorganize and prioritize to ensure things aren’t piling up and leaving you feeling overwhelmed.

In an effort to be more productive with our time and not leave all of it until the last minute, it’s helpful to keep a continual list as things pop up in your mind that have to get done. Try to keep a list in one location, so you can see everything. This might be a planner, your smart phone, iPad or tablet. Keep your list in a location, which you can view often.  This will organize all of your tasks and allow you to keep checking off items on your “To do” list.  Your challenge: Commit to this- If something takes 5 minutes or less to do, then do it immediately!

If you are looking at your list, thinking you just don’t know where to begin, then number the tasks according to importance. This will ensure you are getting done what absolutely has to be taken care of and allowing you time to enjoy later. If items of minimal importance, don’t need to be done right away, but you don’t want to forget about them, then keep it at the bottom of the list with a date attached to it to make sure that you don’t miss it.

Most importantly, don’t let it pile up… Stay on top of it each day, and it won’t seem like such a daunting task.

Be a good role model

I came across a wonderful article, "Be a healthy role model for children- 10 tips for setting good examples" I think these tips are a good reminder of how we can help not only our children, but assist one another. Perhaps it's a sibling, significant other or even a colleague.  See the tips below on ways to develop and maintain healthy eating habits.

- Lead by example-Add more fruits and vegetables to your diet!

-Go grocery shopping together- Read the nutrition labels and know what you're buying before it makes its way into your home.

- Offer the same food to everyone

- Reward with attention, not food! Essentially, hugs and kisses are rewards not comfort food such as candy.

-Focus on each other at the dinner table. Make an effort to not take phone calls, check emails or have the television on during your time with your family. Mealtime is family time and should be stress-free.

-Listen to your child and offer choices. Ask which vegetable he/she would like to eat, not "would you like a vegetable?"

-Limit Television, Computer and Games- Set parameters for your family and television time. Stick with it; remember it takes 66 days to form a habit. There are lots of other things that can be done together besides watching television.

-Encourage Physical Activity- Get out and take a walk after dinner. It's the perfect time of year to enjoy the outdoors.

Be a good role model- don’t lecture, or force others to eat something. Encourage new foods, describe it, and allow them to decide if and when they want to try it.

This information provided and paraphrased from the June 2011 Tip Sheet by the USDA, The Center for Nutrition and Policy Promotion

Gluten Free Way of Life

The next time you go to the grocery store, you might notice more signs or labels on the shelves that have “GF”. I’ve even noticed Rice Krispies Cereal is offering a gluten free option and most Chex cereals advertise their Corn, Rice and Cinnamon cereals as Gluten Free.  What does all of this really mean for someone who doesn’t have a gluten sensitivity? Should you start a gluten free way of life to lose weight? I say, “Absolutely not!”

Going gluten-free means saying no to many common and nutritious foods. Gluten is a protein found in wheat, barley, and rye. Many studies show that whole grain foods, as part of a healthy diet, may help lower risk of heart disease, type-2 diabetes, and some forms of cancer.

If you are trying to lose weight and get in shape, it’s most important to start with the “My Plate” way of eating. It was just released earlier this year and it replaces the food pyramid that we grew up with never really understood what 8-10 servings of breads, rice and whole grains actually consisted of, and more importantly what it looked like on our plates at each meal. Using “My Plate”, half of your plate should consist of vegetables and fruits.  Always add a protein, minimal fat and include a low-fat/nonfat dairy option.

If however, you find your body reacting to gluten, such as migraines or stomach issues, then gluten free could be an option to consider. Please be mindful of keeping a balanced diet. Eating gluten-free can cause deficiencies in iron, vitamin B12, vitamin D, magnesium, fiber, along with other nutrients by avoiding breads, cereals, and grains that are fortified. Talk to a nutritionist and/or your doctor before making radical changes to your diet. 

September: National Childhood Obesity Awareness Month

Over the past few decades, childhood obesity has increased to epidemic proportions. More than 23 million children and teenagers are obese or overweight, which is roughly one child in every three.  That said, children are more likely to suffer from heart disease, type 2 diabetes, stroke and several types of cancer as adults. Some estimate the financial impact is a $14 billion per year in direct health care costs alone not to mention the psychosocial consequences which may hinder these kids academically and socially.

Numerous organizations in the U.S. are dedicated to solving the problem of childhood obesity. In observance of National Childhood Obesity Awareness Month, Parents, health care providers, educators, civic leaders and organizations have created programs and activities to promote healthy eating and physical activity. The effort begins at home. Parents have enormous influence over their children’s lifestyles by the example they set and the decisions they make. By modeling healthy eating and physically active lifestyles, we can set our children on the road to a lifetime of good habits.

The fight against childhood obesity gains momentum in September as children begin a new school year and start new habits, which the results can last their lifetime. All children deserve a healthy start in life and it’s our responsibility to make that possible. Learn more at www.HealthierKidsBrighterFutures

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