It’s a new week

Well, we’ve made it through a month of daily challenges.  Let’s go back to a weekly challenge for this month.  This week let’s try to get 8-9 hrs of sleep every night!   this will be a hard one on some nights, unrealistic on others, but sleep is sooo important! let’s try to get in at least 8 a night! I understand that some nights this is not going to happen, whether it’s because of kids or work or whatever, but not getting in enough sleep during the day makes you drag all day long!  Research has proven that 7-8 hours of sleep every single night will help us to lose flab & become more energetic & better able to function throughout the day.  This week, I want you to work on getting more sleep. I know that if I hit the sack by 10pm, I will wake refreshed & ready for my early morning workout. But if I don’t then I know I will be groggy all day.

As an added bonus, getting enough sleep cuts our cravings for sugar & carbs! When we are tired, our bodies don’t produce enough seratonin…& carbs help increase seratonin in our bodies, so naturally we crave carbs when we’re sleep deprived.  So let’s work on our sleeping this week! It will help in both our diet & exercise routines!

August 10-14

Have you been reading the serving size on labels?  Sometimes its shocking how many servings are in some things.  How did you do yesterday with your cereal & berries?  I love berries in my cereal, bananas too.  I always use soymilk (of course, dairy bad, soy good :))  Did you try it?  Tomorrow, try something new with lots of veggies.  Debyi

Thurs, Aug 10: Try a new healthy recipe.  It should include at least 2 servings of vegetables. 

Fri, Aug 11:Toss new greens into your salad!  Try spinach, kale, or watercress.   

Continue reading August 10-14

I’m back, you ready for some new challenges?

How did you do last week?  I know I gained a couple of pounds during the conference, we ate at the cafeteria every day, so, not too many choices.  This week, I decided to add a couple of fitness challenges.  Eating right is great, but if you really want to be healthy and raise your metabolism, you have to add muscle to your body.  Here are your new challenges:

For the week (August 8 – 14, 2006): Look at the serving size on your box of cereal & pasta (& other packaged foods) & eat only 1 serving at each meal & snack.   

Tues, Aug 8: Replace half of your morning bowl of cereal with sliced berries.  You’ll end up with much less calories & many more vitamins.

Wed, Aug 9: Try low fat soymilk in cereal & smoothies!  It’s delicious & healthy!  Check the sugar content though, some soymilk’s have tons of sugar added, they don’t need it. 

Thurs, Aug 10: Try a new healthy recipe.  It should include at least 2 servings of vegetables.  (recipe ideas below)

Fri, Aug 11:Toss new greens into your salad!  Try spinach, kale, or watercress.   

Sat, Aug 12: Get 25 grams of fiber.  It will help to keep you full & keep your digestive tract healthy.  Here is a sample: 1/2 cup fiber one cereal (14 grams), 1 cup of berries (8 grams), 2 cups of spinach in a salad (1.5 grams), 1/3 cup kidney beans (3 grams), 1 oz of peanuts (2 grams), 1 medium apple (4 grams).  That gets us to 32.5 grams of fiber!  See how easy?

Sun, Aug 13: Omit 100 empty calories from your diet today. That is just 2 cookies, one slice of bread or 8 oz of cola or fruit punch.  (Over the year that will result in a 10 pound weight loss.)

Mon, Aug 14: Eat a good source of lean protein at each meal.  Example: egg whites with breakfast, sliced turkey breast or tofu with lunch & fish or chicken with dinner.