The Total Health Makeover places strong emphasis on nutrition of course.  Proper digestion is a very important part of that equation, which is why Marilu has been cautioning us for years to slow down, chew well and savor our food.  Adding to the nutrition benefits of this advice, the American Journal of Clinical Nutrition recently announced that people who chew each mouthful of food 40 times consumed 12% fewer calories than those who counted only 15 “chews”. 

Just one more reason to trade in “fast” food for real meals.

“THERE COMES A TIME WHEN  YOU HAVE TO PUT YOU AT THE TOP OF YOUR COMMITMENT LIST.”

Marian Wright Edelman

(Sometimes it really IS all about you…or it should be.)

Tomorrow night we ring in the New Year.   Some of you will celebrate in a big way and others will welcome 2012 in a low key fashion.  Whatever your style, chances are good that at some point most of us will find a glass of sparkling wine in our hand.  That’s not a bad thing! 

Just keep a few facts in mind and you’ll be able to make better choices.  A serving size of “champagne” is considered to be 4 ounces and average 90 calories.   Most flutes hold 6 ounces.   Considering a second glass?  Sure, but chase it with a glass of water and not a cookie and you’ll feel hydrated rather than derailed.

Studies suggest that the equivalent of 2 alcoholic drinks can cause a person to consume up to 30% more calories.  An extra trip to the buffet table isn’t the worst thing you can do under the influence (drive through chapels spring to mind) but knowledge is power.  Just know that those drinks are going to increase you appetite while lowering your inhibitions. Enjoy your celebration but make it about more than the food and drink.  You can live with intention in 2012.  Kick it off responsibly !

“THERE IS NO DOUBT IN MY MIND THAT HEALTHY HOLIDAYS ARE ULTIMATELY THE MOST SATISFYING AND REWARDING HOLIDAYS.”

Marilu Henner, Healthy Holidays

(We hope you’ll stay connected through the remainder of the month.  There’s nothing like community to keep us focused on our goals.)

This quote by Jim Elliot has a lot of bearing on our chosen healthy lifestyle.  By simplifying our lives in our recent Hot for the Holidays class we’ve hopefully allowed more space to be in the moment and not in a mental rush to the next task or event.  We can develop better memory and mental accuity by paying attention to the moment we’re living. (There’s a lot more on this topic in Marilu’s upcoming book Total Memory Makeover, available for pre-order at the top of this page.)

“WHEREVER YOU ARE—BE ALL THERE.”

Jim Elliot

Unless your breakfast cereal is loaded with marshmallows and neon colored cartoon characters the words  “healthy”, or “natural” are probably featured prominently on the packaging.  Know what these terms mean….and what they don’t. 

Healthy is a relative term and if challenged a manufacturer can argue that the ingredients are comparatively healthy.

Many people believe that “natural” means “clean” but a cereal that’s labeled natural can contain genetically modified ingredients (GMO’s) and pesticides. This is especially common in products made with corn and soy. 

Some products that were previously labeled “organic”, or “made with organic ingredients” (meaning at least 70% of the ingredients are organic) have changed their formulas.  If you’ve been buying a product for some time you may want to revisit the label.  Brand recognition is great but don’t assume that  it remains organic, dairy free or gluten free.  Whatever your priorities are in choosing a product it’s wise to check the ingredients periodically to see if it still conforms to your standards.

Labeling something “natural” or “low fat” does not mean that it’s healthy (truly healthy, not comparatively healthy) , that it’s processed without pesticides or fumigants,  or that it doesn’t contain dairy, sugar or high fructose corn syrup. 

There are some great products on the market and you don’t need to feel guilty about reaching for an easy breakfast or snack from time to time…provided you do your homework beforehand and find out what’s going in that package.

Because we’re thankful for each one of you, and this amazing on-line community we’re going to revisit a tip from Coach Robbie in her recent “Ever Grateful” class:

When those around you are reaching for coffee or energy drinks you can increase your energy levels using healthier, smarter, more effective methods.  Use your common sense…in fact use all of your senses, to get a natural, longer lasting, energy boost.

Try turning on your favorite up-tempo music, or listen to a new artist. 

Call a friend or relative you can count on for being supportive. 

Fill your surroundings with bright colors.  Research has shown that yellow, lilac and orange all build positive moods.  You don’t have to paint your walls or dress in a color that doesn’t flatter you but you can accessorize, or fill a vase. 

Peppermint and lemon scents are know to boost mood and energy levels.  Try a body scrub, after shave or hand lotion in those scents. 

Involve you taste buds by snacking on oranges, tangerines, or add some lemon and lime to your water.

You can even get tactile.  Researchers at Harvard, Yale and MIT have found that rough objects can make a person feel anxious a surefire energy depletions. Having a smooth stone or the sensory experince of stroking a pet isnt just for relaxation.  It can boost your mood making everything easier to tackle.

There are lots of alternatives.  No need to get your energy in the check out line, packaged near the air fresheners.  Use your sense (s).

“Life is a positive-sum game. Everyone from the gold medallist to the last finisher can rejoice in a personal victory.” – George Sheehan

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Everyone has a victory they can celebrate.  List at least five today!  Post them on the boards to encourage others.  And you don’t have to stop at five.

The secret of getting ahead is getting started.

 -Mark Twain