We are back to talking about food after last week’s hiatus. Eating Rule #2 will be familiar to you, because I’ve talked about it before.  Eat Un-distracted. The idea is simple, eat your meals at your kitchen table at home, or in a designated eating area at work. It sounds easy enough, but the execution is always a problem! Studies show that you will eat less and eat healthier when you are not distracted by your TV or computer.

I know that I fall victim to eating at my desk. Up until 2 years ago- I ate lunch in the cafeteria at work almost every day. After my company went through layoffs and structural changes, I found myself eating at my desk, trying to “keep up”. Two years later, I still do it- and I hate it!  I try to get away from my desk a couple times of week. I know it’s great for my health, as well as my mind, eyes, and the rest of my body, to get a break from my office environment. It’s a challenge that I’m still working on.

So-Try it this week! Eat undistracted by the radio, TV, or computer! Sit at your dining table, with friends or alone, and just enjoy the time.

If this one is easy for you- I ask you to find a coworker who struggles with this idea, and bring them with you!

Happy Eating!

We are about 4 months out from Thanksgiving, but this week is about gratitude. Most of you have probably heard of gratitude journals, but have you tried them? Sure it’s easy to say things like- I’m thankful that I have a job, or that the sun is shining. But take it one step farther and include a reason why. Put some thought into it. This has been a crazy week for me, and to try and manage the stress, I’m learning to find the good in each situation.  While I typically shoot for 3-5 entries in my own gratitude journal- here is a little hint of what mine looks like this week.

7/18/11- Monday
John and I went to the house today so he could check out my water heater problem. I am so thankful for a friend who will drop everything to come and help with all the things that “dad’s” are supposed to do when you are a single girl.

Unfortunately he couldn’t fix the problem, but a coworker recommended a plumber they have used several times. I’m grateful for a coworker who is willing to help you find help.

7/19/11- Tuesday
I’m thankful for hot water! Even in this heat, two icy cold showers aren’t that pleasant! And thank you to the plumber who solved the problem as cheaply as possible… a less honest one could have charged me for all kinds of things!

I’m also thankful for the warm fuzzy love of my cats! Having to put the family dog (my brother’s) down, makes us remember just how special animals are! I hope Lexi is enjoying my dad and Patches (our first cat) in Heaven. Belly rubs for all!

7/20/11- Wednesday
Toughest day of the week. Today I attended the memorial service of my friend Peter’s 4 year old son. I am thankful for the outpour of love and support that I saw at the service. In facing the hardest thing they will EVER have to do, they were surrounded by friends and family. And btw- Cancer sucks.

So~ this weeks wellness tip—find the good amongst the chaos!

People often ask me what my general guidelines are when it comes to eating healthy. While I do have some general "rules" I ask clients to follow, it's really about being smart and listening to your body.   For the next few weeks I will lay out some healthy eating thoughts for you.  If you follow these guidelines each day for a week, you will start to notice that you are eating less junk (more good stuff), and gaining more energy from your food.

But it all starts with a little patience. Are you ready for rule number 1?

Rule #1: Eat when you are hungy!

Seems simple right? But most people are really more about eating on a schedule, than eating when your body is craving food! I've worked at my company for almost 12 years. I am on a schedule- we start work at 6:30 and lunch, for most of us happens between 11 and 11:30. I find myself looking at the clock and saying "oh, it's lunch time, I should eat".  But, I have to stop myself and ask, "am I hungry yet?"  Sometimes the answer is no, and I will wait 30 minutes (sometimes it's only 5 minutes and my tummMy schedule is like this; I'm usually having breakfast around 6am (a bowl of steel cut oatmeal with fruit and almond milk). From that point on, I find myself on a schedule eating about every 2 hours. Often there are two morning snacks (typically yogurt, and almonds), lunch around 11:30, and an apple or granola bar around 2. I feel MUCH better when I wait til I'm hungry and eat a small snack.

Try it.. pack yourself several fun healthy snacks, and see where it leads. Lunch could be a small salad or a half sandwich. I recommend trying sunchips, or crackers with hummus in the afternoon-- I feel like I HAVE to have a salty crunch! Just wait until you are hungry... actually hungry, not just bored or thirsty or on a schedule. You will enjoy the food more and your body will thank you!

It doesn’t matter how you say it, you just need it… Water. And this time of year you need more than you think! The general rule is this: 4-6 oz per waking hour. If you are sedentary the 4 does you just fine, if it’s hot or you workout go with 6 or more! Figure out what your number is and then make a plan!

Typically I am awake around 17 hours a day during the week. So for me that equals 68-102 oz of water. That seems reasonable, until I look at my 32 oz water bottle I keep at work!! That means that minimally I would have to drink 2-3 bottles worth of water a day! THAT seems like a lot! Time to get drinking! This is where you make a plan.

Today is hot, I plan to work out, and I’m feeling tired, so I’m going with the 102+. I also know, that I’m not a good water drinker at home, so I should focus on getting as much as I can at work. So, I’m setting my goal- one bottle before lunch, and one bottle before I leave. This is how you get it done, set a goal, make a plan, commit!

You have heard it all before, but water IS just so great for your system! It brightens your complexion, eases joint and muscle pain, aids in metabolism, and much much more! So- Bottom’s Up!