Health Affixed

Health Is Limitless

Developing Healthy Habits 101

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The time to start is now, but how long until the healthy habit sticks. They say it takes 21 days to form or break a habit, but I don’t believe it. A healthy habit that fits your lifestyle takes time to develop and 21 days is not enough time.

Remember, it’s only through trial and error that we can truly figure out what works for us. In fact, forcing yourself to do something consistently will seem forced and anything that feels forced tends to feel more punitive than rewarding. So, forget the 21-day rule.

First, figure out what healthy habit you would like to start or what unhealthy habit you would like to reduce.

Second, think long term, not 21 days. You want to develop this habit over your lifetime – not in 21 days. After all, there is no deadline.

Third, keep it simple and hassle free.

Fourth, keep is positive. Always think of what you can add to your life to develop the healthy habit or reduce a bad habit; do not tell yourself that you have to subtract or give up something.

Examples

1. You want more sleep. Q: how are you sabotaging your sleep time? Example A: you stay up too late to watch your favorite shows.

Solution: consider adding a DVR service.

2. You eat out too often. Q: why are you eating out so much? Example A: you work crazy hours.

Solution: consider adding a meal prep/plan service to your busy lifestyle.

3. You want to exercise more frequently. Q: what is keeping you from exercising? Example A: I work crazy hours; I don’t know how to exercise; I don’t have time/money for a gym; I am lazy.

Solution: consider working out in the AM before your work day starts; consider hiring an online coach or following exercise professionals on social media; YouTube has a ton of quick workouts ranging from beginner friendly to advance and you can play the videos on your television; join a challenge with a friend or co-worker to help motivate you.

4. You want to reduce the number of cigarettes that you smoke per day. Q: what are some of your triggers? Example A: stress at work; nicotine craving; hand to mouth motion

Solution: consider joining a counseling group; try using nicotine patches; keep gum to chew

5. You want to reduce the amount of coffee you drink daily. Q: how many cups of coffee do you drink throughout the day? Example A: Two to Five

Solution: after each cup, drink one 12 oz bottle of water before heading for a coffee refill.

GMO Labeling

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When you read the back of a candy bar, does it say: “partially produced with genetic engineering?” If so, do you care?

Well, this GMO labeling was a big deal in at least one state: Vermont. Vermont passed laws to make GMO labeling mandatory where crop modification techniques were used in the creation of a food product. GMO technically means genetically modified organisms. Specifically, it’s altering the genetic makeup of a living thing to make it different than it is naturally.

Apparently, selective breeding is one type of genetic modification that humans have been using for a very long time. In the selective breeding process, foreign genetic material is not added; instead, certain genetic material is separated or concentrated and/or combined with other selected genetic material. Generally, selective breeding was accomplished by carefully breeding parents that show the desired characteristics. For example, via natural mutation, a seedless grape was born; basically, due to a genetic defect, the seeds in the grape did not harden so the grape was essentially seedless. Our ancestors took the seedless grape and cross bred it with other grapes to create more seedless grapes. Thus, today, we have all types of seedless grapes which are the by-product of selective breeding.

Another type of genetic modification is genetic engineering which is mentioned on most mainstream candy bars and food items. Genetic engineering is the splicing, dicing, adding, and manipulating of genes to create a desired by-product. It is much faster than the cross breeding method used for many years by our ancestors. You basically remove a desired gene from plant one and add it to plant two so that plant two will have the desired gene found in plant one. It definitely seems to be a lot more unnatural than the selective breeding method; the genetic engineering process may create a risk of potential unforeseeable side effects. Yet, it is difficult to know if these side effects will be harmful, helpful, both, or wholly dependent upon the consumer.

Bottom line: knowing that genetic engineering was used to create the food item allows you to choose whether to eat or skip the item, and choice is the basis of free will. GMO labeling gives you that choice.

If you don’t care, then you don’t have to read the label. However, for those of us who want to know these things, I applaud Vermont for its laws mandating the label, and I hope that other states follow suit.

Better Beverages: Herbal Teas

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Hot chocolate is great, but it doesn’t have the health benefits that herbal teas offer. The health benefits gained from herbal teas include reduction of anxiety and restlessness; cough and sinus relief; relaxation of stomach muscles; nausea and indigestion relief; headache prevention and relief; as well as reduction of night sweats and sleep irregularity. Some herbal teas have visible effects on the body like protecting the body from ageing and reducing inflammation.

The next time you are in the coffee, tea, and hot chocolate aisle of the grocery store, read a few of the herbal tea boxes to see if you could benefit from any of the health benefits listed on the box. If so, grab the box and consider adding the herbal tea to your nightly routine every once in a while.

Better Beverages: Healthier Cocktails

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So, alcoholic drinks are not the healthiest beverages, but cocktails make a great guilty pleasure. Although alcoholic beverages are not generally considered healthy, they can be made healthier. For example, there are a ton of skinny cocktail recipes online. In addition, opting for fresh juices instead of concentrated mixers may increase the health benefits one might gain from a cocktail.

Likewise, another staple ingredient on any list of “healthier cocktails” is fresh fruit; whether it is muddled berries, cucumbers, lime, lemons, watermelon, oranges, or other, fresh fruit will undoubtedly add a little bit of health to your cocktail.

The next time you are in the mood for a cocktail, consider skipping the “rum and coke” for a healthier alcoholic beverage.

Spring Break and Vacation Season

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Ah, the joys of getting away. If you are like most, you increase your workout level prior to going on vacation and severely decrease it while on vacation. While the food intake tends to decrease prior to going on vacation and severely increase while on vacation. Well, it doesn’t take a mathematician to know the outcome; the weight on the scale will be higher after vacation.

The must do: pack workout clothes and shoes. The goal is to try to counter the increased food intake with at least light to moderate consistent exercising while on vacation. To accomplish the goal, keep the exercising routines simple and quick – body weight exercises work well. Also, if you know the location will have a gym, plan to hit the gym for 20 minutes during off peak hours. Get in and get out. After all, you are on vacation.

Another option is to simply partake in vacation type activities like canoeing, beach volleyball, swimming, walking, etc. If you are the sunbathing on vacation type, then perhaps consider downloading a beach yoga routine on your phone.

Staying activity on vacation will help to balance your mood once the vacation is over.