revisit & revise

collection of forks with vegetables and fruitLast week I talked about putting your fork down, which then led me to revisit the concept of not putting food in my mouth when I have food in my mouth (if there’s food in your mouth).  Sometimes we’ve made changes and found strategies that worked, but over time, we may have drifted away from using them.  It’s now time to go back and revisit one strategy, change or idea that worked for you.  Put it back in play this week.

In addition to focusing on putting my fork down and finishing my food one mouthful at a time, I’m looking at my habits around what and when I drink.  In the morning, I drink coffee, and that’s not going to change (at least this week), but I do want to revise what I reach for in the late afternoon.  As the days transition into summer, it’s time to make water more exciting than my other options.  I could drink more water by:

  • Adding mint leaveswater with mint, cucumber, and lime
  • Adding fresh or frozen berries, cherries, or other favorite fruit
  • Choosing mineral water with a slice of orange
  • Adding cucumbers
  • Making flavored ice cubes from fruit juice (I miss my lemon tree!).

 

What change or strategy will your revisit?
What habit or behavior could you revise?

 

Organizing Ideas for choosing water

Pull out your favorite pitcher and fill it up in the morning.  Either place it front and center in the refrigerator (blocking your previous beverage choices) or put it on the counter with your best water glass.

Prep the mint, cucumber, or fruit ahead of time so that’s it’s easy to add.

Challenge family and friends to find refreshing and tasty zero-calorie ways to liven up your summer beverage.

Track the amount of water you get each day or gain awareness of what’s in your other options — drink up.

back to basics

This week it’s back to basics for me.

  • Fruits & veggies – Whether I focus on eating a rainbow or plan to have one fruit and/or veggie at EVERY meal, I will eat more fruits & veggies.
  • Water – Drinking my six 8-ounce glasses of water.  Thanks, Stacey, for the great tip that it’s easier to get more water in if you drink through a straw.  I went out and bought one of these Aladdin tumblers and it works.
  • Activity Log sheetTracking – I need (and want) to find a tracker that works for me.  Some people love their tracking app, but for me, it takes too much time to find afood listing that is close enough to what I’m about to eat.  Paper works best, but I haven’t found an option I like.  This week, I will be looking again.  Meanwhile, I’ll use the activity log that helped me change it up.
  • Put ME back on my own to-do list – Over the last couple of months, I’ve been pushing me off my own to-do list.  This week I’m scheduling some time with friends and maybe (just maybe) some time watching the ocean waves.

 

What habit is basic to your health?

Check It Out

drink up

You will probably see “drink water” on every weight loss tip list you see.  Each one may give a different amount to drink each day, but it’s there.  Some will have you calculate the daily amount based on your body weight, others will list a certain number of 8-ounce glasses to drink.  So which is it?  I say it doesn’t matter that much.  Because if you’re not drinking any “water” but you’re drinking soda (diet or regular), then the first small step to take is to drink more water.  You could commit to replacing one soda with a glass of water instead (or at least first).  Or if you’re sipping coffee, tea, wine or another favorite beverage, you could have some water nearby to accompany it.

If you routinely (or even just once in awhile) grab an energy drink, a bottled iced tea, or vitamin water, this week is a great time to look at the nutrition label and find out what you’re really drinking.  What’s in it?  Water should obviously be the first ingredient, but check for sugar.  Though it may not be listed, how much caffeine is in that drink?   Check out WebMD’s Energy Drinks: Hazardous to Your Health?  to learn more about how much caffeine may be in your favorite energy drink.  Reading the label BEFORE you sip can help you choose the best drink to achieve your goal.

I made drinking my water a priority as I lost weight, but lately I have lapsed.  This week, I will be focusing on tracking my water again.  I’ve tracked in different ways.  One time I used magnets on the refrigerator to count each 8 ounces I drank  Another time I filled up several water bottles each morning and my goal was to empty them before I went to sleep.  This time, I’ve pulled out one of my favorite pitchers and am using it to track.  I also picked a few mint leaves from my new herb garden and am spicing up my water.

 

Will you drink up this week?

 

A re-usable glass water bottle is a great option.

For information on the safety of drinking water, visit CDC’s website – Drinking Water Home

Water isn’t just for drinking.  The CDC has information on all uses of water: recreation, sanitation, hygiene or industrial – Healthy Water Home