A Spoonful of Health

A Blog About Wellness


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Habits

There are many website, books, etc that tell us we can make or break a habit in 3-4 weeks. Well let me tell you it’s a lot easier to make a habit than break one. I can go 21-28 days without doing something, and still pick it back up the next day. In my opinion to break a habit you really just need to want to.

I’ve bitten my nails my whole life.
metal-nails
Just before I went to Mexico a few years ago I was able to stop. Then I started. Just before my wedding I stopped. Then I started. Right now I’ve stopped (let’s see if I can keep it up)! While biting my nails is a habit, I think there is more to it. I believe I bite my nails more so when I am stressed, craving something I just can’t put my finger on, if there is a nick/tear in my nail I start chewing it to try and even it out and the next thing I know.. nails are gone!

Food is the same.
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I mean I won’t lie, I love sugary goods, but I eat them more when I can’t figure out what I want, when I’m bored, and when I am upset about something. (Generally I am upset than I am eating crap).

Breaking habits is a state of mind. It’s a force of willpower. You have to want to make changes to see changes. No one else can force you to do something you don’t want to. So this is the same with eating right and getting in shape.
I know I’ve been doing all these little fad diets etc to get where I want to go, but now that I have lost some weight and have been working out, I am feeling better about myself. I know that I need to make a dietary lifestyle change. Did you know that diet is 80% of your appearance, and exercise and genetics are only 20%? So working your ass off and not seeing weightloss results is probably because of diet choices! Exercise is great, and muscle is heavier than fat, and it can help you look leaner and become stronger, but you will not see weightloss without eating right!

Over the next few weeks we are going to become Scientists!
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I will talk about different nutrients our body needs, and what foods we can get them from. We will work towards creating a basic meal plan for a day to show you how easy it is to eat right!

Edit: not done yet, havent had time to ake photos! Will update when done.
We are also going to start our own 30 Day Flexibility Challenge!
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Print out our amazing Yoga calendar! For Day 1, do the pose. On Day 2 I want you to do poses 1 and 2. Day 3, 1,2 and 3, etc. Hold each pose for 30-60 seconds, depending on how you are feeling, do not push yourself if you have never done any yoga! On exercises that are for legs or arms, make sure to do 30 seconds on EACH side. Please let me know how you are doing, send me pictures! I want to point out that it is possible many of you are more flexible than I am already! So bear with my pictures, I did the very best I could at this stage!


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Lumosity, or healthy brains!

Besides a healthy body we need a healthy mind.
I’ve decided to try Lumosity for a month and see if I have any improvement! It’s going to cost me $12, but if it works, it’s only $4.00 a month or less if you sign up for the year!
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Here are my starting numbers
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My overall LPI is 457 to start. The LPI is calculated from all my 5 brain areas! I am going to do this 5 times a week for a month and then let you know where I am at!

“LPI (Lumosity Performance Index) gives you one simple number for tracking your performance on Lumosity.
Overall LPI is an average of your Game LPIs, which are calculated from your game score histories. Your Brain Area LPIs for Memory, Attention, Speed, Flexibility, and Problem Solving are calculated from games in each of those areas.
LPI also helps you compare your strengths and weaknesses across games that challenge different cognitive abilities. You can improve your LPIs in your weaker areas by playing and improving at games in each of those areas.”

I’ve done Lumosity 5 times this week, and already improved to 1021 LPI. What’s cool is in some of the games I am actually seeing an improvement which is awesome! Some games it’s hard to tell, I mean it shows my score being better but I don’t necessarily feel smarter.

Day 1 457
Day 2 667
Day 3 897
Day 4 970
Day 5 1021

Since we are talking about Brains, how about a recipe to boost our brain function?
Blueberries!!
“”Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.” (Side note, I in NO WAY condone animal testing, SO against it!)

Little Miss Muffin Tops
from one of my favourite cook books, Eat, Shrink and Be Merry!
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Ingredients:
1 cup quick cooking rolled oats (not instant)
1/2 cup all purpose flour
1/2 cup whole wheat flour (original recipe called for 1 cup of the previous, but trying to ger my whole grains in!)
1/2 cup oat bran
1/2 cup sugar
1/3 cup coconut (optional)
1 tsp baking powder
1 tsp cinnamon
1/2 tsp baking soda
1/2 tsp salt
1 cup mashed bananas
1/2 cup low-fat plain yogurt
3 tbsp melted butter
1 egg
1 tsp vanilla
1 cup fresh blueberries

Directions:
Preheat oven to 375 F. Spray or line a muffin pan.
Combine first 9 ingredients.
In a separate bowl combine remaining ingredients except blueberries.
Add wet ingredients to dry ingredients, mix, then fold in blueberries.
Bake for 12-14 minutes or until a toothpick inserted comes out clean.


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Post Pregnancy Life Changes

Where to begin?
I just had my first child at the end of 2014, it’s 2 1/2 months later and I’m still a balloon.
I felt that I had a rough pregnancy, nauseas for 5 months, and not gaining weight, and then BAM gaining 50 lbs before I delivered. I ended up with high blood pressure and pre-eclampsia. Of course I can blame pregnancy for some of this, but I also need to blame myself and my poor eating habits. I was over working, working odd shifts, shifts that were different than the shifts my husband was working. This led us to eating out a lot, and snacking throughout the day instead of making healthy meals. Not to mention I fell of the wagon and fell in LOVE with soda again.
My baby was 9 lbs, and I lost about 20 lbs since she was born. Half was her and half was water weight.
Right after she was born I thought I’d start getting in shape and eating great. Except I was sore from the fast weight gain, my knees hurt, my back ached. I was tired and not getting any sleep. Heaven forbid if I put her down to try and eat or clean. Then I was breastfeeding and that was not going well, so then I was stressed out!
Needless to say it’s almost 3 months later and all I’ve done is for the past 11 days no soda, and 20 minute walks each day.

Clearly I need to do more, but at least I’ve finally started!
So join me over the next many months, possibly years as I work towards being a healthier person and getting back into the shape and weight category I’d like to be in.

I’ll post as often as I can with a child in tow, my goal will be every wednesday. I’ll talk about what I’ve been doing and how I’ve been eating and exercising. Every other post I will include a recipe that I had tried during my journey, and discuss the benefits of the recipes in weight loss/health.

The first 3 things I am doing to start losing weight and get in shape are 1. Drink 16oz of water with 1 tbsp of lemon juice first thing in the morning, 2. Drinking ZERO soda, and 3. Minimum 20 minutes of walking with my stroller each day.

Day 1 215 lbs, 55 lbs to go
march13fat
Starting Measurements
Bust 43.5″
Chest 36″
Arm 12″
Waist 37″
Hips 48″
Thigh 26.5″
Calves 14″
Stomach 45″
Size 18