Day 30: How to Make Healthy Habits Stick, Permanently!

I saw this article today and thought it was fitting for our last day of the challenge! What a fun month this has been (I will post about my experiences during this challenge in a few days ... I am on a small vacation right now). I have learned so much reading all of these articles and adding all of these new healthy habits to my life. My tracking chart was not perfect (more details on that in my future post), but I did do really well and felt really good too (I even shed some pounds). Thanks Gina for being my support and for doing this with me. It was so fun to do this together. If any of our followers have comments about this challenge we would love to hear them. I hope you enjoy this last article and the advice it gives in helping you maintain the healthy habits you have started with us.

How To Make Healthy Habits Stick, Permanently!

BY

TORY MCBROOM

One of the hardest parts of losing weight permanently is making those new, healthy habits stick. But, to become a part of that small percentage of dieters that doesn’t gain all the weight back you have to know what you’re doing. Here are some time tested tips to make those healthy habits last a lifetime!

Support

Finding support from family and friends is a great way to ensure your healthy eating habits stick. If the people closest to you are behind you 100% it makes it that much easier to continue what you’re doing.

Reminders

Constantly remind yourself of the benefits of your healthy habits. Keep an old picture of yourself handy or think about the extra years you could possibly spend with family, play with grandchildren and so on.

Reward Yourself

Creating healthy habits and sticking to them can be hard work, so reward yourself. It doesn’t have to be 2,000 calorie frozen dessert type of reward, but rather buy yourself a new pair of jeans, or go get a massage. You deserve it!

Out of Sight, Out of Mind

Keep unhealthy snacks off the counter and only keep a limited supply on hand, behind pantry doors. Replace the unhealthy snacks typically left on the counter with fruit or other healthy, quick snacks.

Tracking

Keep a food journal to not only help you stay on track, but to visually see how far you’ve come. Make little side notes in the journal of your achievements as they happen. This will help you visualize your success!

Buddy Up

Enlist a friend or family member who has similar weight loss goals in mind. Share recipes or burn extra calories by walking or enjoying other physical activities together.

Day 29: Eating Out the Healthy Way!

When it comes to eating out I am a softy when making good food choices. Because of my poor decisions I often feel bloated for days after eating at my favorite restaurant.

I was on a road trip a few weeks ago and decided to listen to The Hungry Girl's Book on CD. It was excellent and it gave the greatest tips on eating out the healthy way. She listed ideas for every type of restaurant you could eat at on how to avoid over eating and eating the wrong thing. It was very encouraging!

Here is a great search engine for finding healthy eating choices near you. Next time you go out to eat I challenge you (and myself) to make a healthier choice!

http://healthydiningfinder.com/

Day 28: Regular Check-ups

Regular check-ups are a very important part of physical health. Along with your regular physician, you should plan for visits with your dentist, optometrist, dermatologist, and any other doctors you may need. Unfortunately those needs usually increase with age, but be aware that you or your children may have needs much sooner than you would anticipate. For instance, my oldest daughter needed glasses in the 5th grade but because I still didn't have vision problems and nobody in my family had vision problems until much later in life, I didn't take her seriously. This is why regular check-ups are important!

Day 27: Skin Care

I am sure Megan is surprised I haven't blogged about this sooner, as she knows I am a big fan of sunscreen. During these long summer days, don't forget to protect your skin when you are outside for more than a few minutes. A sunscreen with an SPF of at least 15 is recommended by the National Council on Skin Cancer Prevention. It is also wise to wear protective clothing such as wide brimmed hats, sunglasses etc where feasible. Remember, beauty (and health) is more than skin deep, but good skin can certainly help with both a healthy appearance, and good overall health!

Last week I came across this amazing video. It is perfect to share with everyone you know.

Day 26: Seasonal Eatings!

I am so excited for this post. When I found this article I couldn't pass up adding this healthy habit! I love all fruits and vegetables! I get excited for Summer to eat corn and watermelon, for winter veggies I love squash soup of any kind! This is a great habit to really implement into our challenge!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=891

Day 25: Start With Correct Food Portions

I can't believe that we are on day 25 of our challenge! This has been such a good experience for me!

Today's challenge is to start with correct portions on your plate when eating. Maintaining a healthy weight is important for avoiding future health problems. Most people think it is only staying away from being overweight but if you are too skinny you are in line for getting future illnesses as well.

Here is a good article on starting with smaller portions, but if you are skin and bones you could interpret it as increasing your portions.

http://www.choosemyplate.gov/preschoolers/HealthyHabits/portions.html

Day 24: Freedom!!! (From Addictions)

Wikepedia defines addiction as a "continued involvement with a substance or activity despite the negative consequences associated with it." I don't know about you, but I would really not like to be involved in things that have negative consequences attached. Unfortunately, most of us have a few favorite addictions we keep holding on to. Kind of like a child who is a little too old to still be sucking her thumb, most of us know better than to do______, but we can't seem to stop ourselves. Well now is the time.

Dr. Phil has some great thoughts on breaking addictions. If you have something in your life whether it is sugar, shopping, sleeping, or something much more serious, this is a great article to read!

Good luck and Happy Independence Day!

Day 23: Nurture Marriage

JPM and I just celebrated 17 years of marital bliss yesterday! I had no idea on that momentous summer morning in Logan, of the blessings which would result from this one commitment.

In this article asserting the health benefits of a strong marriage, researcher John Gottman states "working briefly on your marriage every day will do more for your health and longevity than working out at a health club."

Day 22: Practice Good Dental Hygiene

I have actually been thinking about this one for a few weeks and when I read more about it I thought this was a great habit to add to our list. I am a good flosser, but don't do it everyday. I am hoping I can get better at this habit.

Article from WebMD below:

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.

Day 21: Omega-3

This habit may smell a little fishy at first, but the more I have read about omega -3 fatty acids, the more convinced I am that this is a habit worth working at. So....hope ya like fish! There are other ways to incorporate the habit of eating a diet with sufficient omega 3 fatty acids, but it will be more difficult. Omega-3 fatty acids are unsaturated fatty acids considered essential for optimum health. Research has shown people with diets rich in omega 3 fatty acids have a reduced amount of fat in their blood and lower triglycerides, which helps lower their risk for heart disease. It has also been found to be necessary for proper brain, eye, and nerve development. Our bodies gets omega- 3 primarily from cold water fish such as salmon, tuna, and halibut but it is also available in foods such as flax seed and nut oils. The American Heart Association recommends a minimum of two servings of fish per week. Good luck everyone and Go Fish!

Day 20: Daily Scripture and Meditation

"Daily scripture readings and meditations offer inspiration as well as powerful physical and mental benefits. Meditating on scriptural readings will remove fear, anxiety and worry from your life."

The above quotation was taken from this article, Daily Scripture Readings and Meditation from the Love to Know Stress Management website.

I always have thought of my scripture study time as a time for me to grow closer to God and receive personal revelation. I never have really thought of it as a time that will benefit my health. Since I have moved a few months ago my scripture study has not been as great as it used to be and moving is always so stressful to me so I am so excited to add this challenge today!

Day 19: Menu Planning

Fail to plan= Plan to fail! This is one habit that is healthy for more than one reason. Having a menu plan in place is physically healthy, ensuring you and your family are eating well rounded, nutrient packed meals. It is mentally healthy decreasing the stress felt during the "witching hour" (the hour before dinner when you are frantically trying to decide what is on hand to feed the family.) It is financially healthy as it can save you multiple trips to the grocery store and it allows you to plan your meals around what is on sale. It is emotionally/spiritually healthy as it increases the likelihood of family meals where you can "sit and savor."

Most of us have dabbled in menu planning. Some of us are better than others. If you have burned out on planning menus, here is a good post from the blog mama hall:

http://mamahall.blogspot.com/2011/02/works-for-me-preventing-menu-planning.html

Day 18: A Food Journal

It's day 18! How is everyone doing? This morning I was checking off my healthy habits for yesterday on my tracking sheet and realized that I had a perfect day yesterday. I hope everyone else if finding these changes to be enjoyable!

Today's challenge is a great one! It is to keep a food journal.

This great article goes into more depth on how to keep a journal:

HOW TO KEEP A FOOD JOURNAL

It talks about writing the time you ate the food, where you were at, and why did you eat it. This is proven to be a great weight loss tool and a great way to see what foods you are using to fuel your body.

I am really excited to start this!

Day 17: Body Appreciation

For our next challenge, we are going to work on cultivating the habit of being thankful for the gift of our body. An attitude of gratitude is important in all aspects of our lives including our perception of our own body. Those with unhealthy body images have an increased risk of depression, eating disorders, an obsession with comparing your body to others, low self esteem, and anxiety. Take a moment every day to acknowledge some of the many things your body is doing for you. Every second of every day, your heart is pumping blood for you, your body is facilitating the movement it takes for you to do the things you enjoy every day and it is keeping you safe. Here is a fantastic handout from the National Eating Disorder Association which gives ideas on how you can foster a better body image:

http://www.nationaleatingdisorders.org/nedaDir/files/documents/handouts/20WaysTo.pdf

Day 16: The Healthy Way to Breath

I saw this article (An Exercise In Proper Breathing) and couldn't pass up adding this healthy habit. I was watching an Oprah show several years ago about healthy living. The guest doctor told the audience that the most important thing you could do every day to stay healthy was to take six low, deep breaths with your diaphragm. This not only relaxes you, but the lower you breath the more carbon dioxide waste you will get rid of.

As a private voice teacher low breathing is one of the first things I teach my students. Low breath is essential to a full and beautiful singing voice and since I teach low breath I have done a little research on the health benefits of it. Did you know that when we are born into this world we only breath with our diaphragm? Next time you are around a small infant watch their breathing as they are laying down. You will notice their belly rising up and down. That is a sure way to know you are taking a low breath. With a low breath the diaphragm falls down into the body pushing all of your organs which makes your abdomen expand.

The article mentioned above gives some great tips on ways to relax and take time to breath low.

Day 15: The Benefits of Stretching

Okay Megan, as you know, stretching is an important part of exercising. However, there is no right or wrong answer to when, or how often you should do it, (http://www.medicinenet.com/script/main/art.asp?articlekey=78084) but we both know that people who stretch correctly, feel better. We also know that the more you stretch the more flexible you become. Just as you don't want to be super flexible with no strength, it is not desirable to become muscular with no range of movement.

According to sparkpeople.com, some benefits of stretching include:

• Reduced muscle tension
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation)

When stretching, it is important to practice correct techniques. This prevents you from getting injured. Here are some tips to good stretching.

1. Warm up first
2. Hold each stretch for at least 30 seconds
3. Don't bounce
4. Focus on a pain free stretch
5. Relax and breathe freely
6. Stretch both sides
7. Stretch before and after activity

(http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm)

Stretch your limits and make stretching a regular habit!

Day 14: Sit and Savor!

I don't know about you Gina, but maybe we should have called this blog The ULTIMATE Healthy Habit Challenge! I am starting to feel the pain of change and sacrifice, but no pain no gain right?

Day 14's challenge is to try to sit at the table to eat. Here is a quote I found in a recent article regarding healthy habits:

"You should always eat at the table. This prevents you from trying to engage in multi-tasking, such as surfing the Net, watching television, or flipping through magazines while you eat. At the table, you'll be forced to concentrate on how much food you are putting into your mouth. If you eat anywhere else, you may lose track of how much food you are consuming."

I am really excited for this habit. I find myself throughout the day taking little bites here and there of everything. I am realizing that those little bites do add up. This habit will go great with tracking the amounts of healthy foods we are eating (like our sugar intake).

Here is another reason why sitting at the table is important:

Family Mealtimes - The Importance of Eating Together

Happy Eating!

Day 13: Sugar -How low can you go?

Okay!!! This is BIG. Any truly healthy person, has a healthy relationship with sugar (aka not addicted.) According the the American Heart Association, the average American consumes around 22 teaspoons of sugar every day. A healthy person should consume no more than 6. When looking at nutrition labels, sugar is measured in grams. According to wiki-answers "One teaspoon of granulated white sugar is equal to about 4.2 grams." This means your favorite soft drink probably has somewhere around 10 teaspoons of sugar!

Read more: http://wiki.answers.com/Q/How_many_grams_are_in_a_teaspoon_of_sugar#ixzz1Q7NgLze

For the rest of this month, work on trying to keep your sugar intake low -no more than 6 teaspoons or 25 grams per day. Replace desserts with fruit (remember most are high in antioxidants), drink a glass of water when you are craving sugar treats, put reminder pictures on your fridge and do whatever it takes.

Readers Digest had an article with many great ideas on keeping sugar low. Read it here: http://www.rd.com/health/lower-your-sugar-intake/

Day 12: Antioxidants are our friends!

This is going to be a really easy habit to add for me. Eat more antioxidants! They help your body stay younger! I love berries and they are super high in antioxidants along with other yummy foods. So today's new habit is try to eat more foods rich in antioxidants.

This great article will sell you about how important they really are!

Secret Weapon Ingredients: Healthy Foods that go with Anything

Day 11: Cultivate Friendships

Sometimes it is sadly true in my life, that the busier I get, the less effort I put into maintaining and strengthening friendships. This is backwards. Friends are an important part of our health- emotional and also physical. Friends come in all forms and the more we can surround ourselves with the happier our lives will be. I am so lucky to have had the influence of amazing, wonderful friends in my life. They have encouraged me to be physically active, listened to me talk out the stressful issues I am dealing with, introduced me to beautiful art, music, food etc. They have celebrated happy days with me and mourned with me during sad ones. My life is rich because of the people who have shared their lives with me.

This article http://www.glassmanpsyd.com/benefits-of-social-support/ states "the more friends women had, the less likely they were to develop physical impairments as they aged, and the more likely they were to be leading a joyful life. In fact the results were so significant, the researchers concluded, that not having close friends or confidantes was as detrimental to your health as smoking or carrying extra weight!"

Okay everyone, if you are lacking on friends- (and who couldn't use a few more?) schedule in time daily to cultivate your friendships. Set an exercising date, e mail or call, plan lunch or shopping, and don't feel guilty! It's for your health!