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.
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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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Warm Up Stretches

It is important to start every workout and if possible every day with a basic set of stretches. This helps to prevent achy muscles throughout the day, helps minimize stress on the body and improves our flexibility.

You will need about 4 1/2 minutes if you give each stretch 10 seconds. It is great if you can hold it longer but you do not want to pull your muscles and end up hurting yourself.

There are 15  basic stretches.

1. Chest.


Reach your hands back and interlace your fingers. Raise your interlocked hands up towards your head. Hold for about 10 seconds at a comfortable level.

2. Upper Back


Interlace your fingers in front of you and push out at a 90 degree angle from your body while looking down. Hold for 10 seconds.

3. Triceps


Place one hand over your head touching the middle of your shoulder blades. Using your other hand pull back on the elbow that is in the air. Hold this for 10 seconds and then switch arms.

4. Calves


Stand feet shoulder width apart, place your left leg in front of you bending it as deep as you can feeling comfortable while keeping your other leg straight. Hold for 10 seconds and switch legs.

5. Back of Thighs 1


Lay on your back and raise your leg towards your chest, hold for 10 seconds and then do other leg.

6. Back of Thighs 2


Raise your leg by placing your heel on a block, box or pillow and try to press your calf down while pointing your toes up. Hold for 10 seconds and then switch legs.

7. Front of Thighs 1


Grab foot with hand and pull leg backwards so that your foot is resting on your bum. Hold for 10 seconds and then switch legs.

8. Front of Thighs 2


If you have a hard time balancing you can do the previous stretch by laying flat on your stomach and then bringing your heel to your bum and holding with your hand. Hold for 10 seconds and then switch legs.

9. Outer Thighs


Laying flat on your back bring your right foot towards your bum and take your left leg and cross your ankle over your right knee. Raise your right foot off the ground creating a 90 degree angle and you should feel your left thigh tighten. Hold for 10 seconds and repeat on other side.

10. Inner Thighs 1


Standing feet as a bit wider than shoulder width bend your left knee lowering your body. Hold for 10 seconds and repeat on other side.

11. Inner Thighs 2


Place the soles of your feet together and try to push you knees to the ground using only your leg muscle. Hold for 10 seconds.

12. Lower Back 1


Laying on your back, turn your lower body to the left while pointing your arms to the right. Hold for 10 seconds and then switch sides.

13. Lower Back 2


Laying on your back pull both knees to your chest. Hold for 10 seconds.

14. Lower Back 3


Alternatively you can lay on your back and pull one knee to your chest, hold for 10 seconds and then switch.

15. Torso


In a sitting position straighten out your left leg, then take your right leg and cross it over, leaving your knee up (do not straighten). Take your left elbow and place it on the outside of your right knee and turn your upper body to the right. Hold for 10 seconds and repeat on the other side.

Try to stretch when you wake up, before you go to bed and before any prolonged activity. Stretching should not be painful. If you are having pain you are pulling your muscles too hard, relax, stretching should be comfortable.