Current Habit

What am I working on right now?

They say it takes 21 days to form a habit. I say give yourself 28.

My newest Shabbott’s [Healthy] Habit is to mix up my workout! I plan on using the 12-week LiveFit Trainer from Jamie Eason on BodyBuilding.com.

By using Jamie’s program over the course of 12-weeks, I hope to learn some new exercises and techniques that will enable me to break through my fitness plateau.

What I love about Jamie’s program is that it really mixes things up and makes use of many exercises that I haven’t used in the past. The 12-week program is divided into three different phases that use different strengthening techniques.

Phase 1: Heavy weight lifting
Phase 2: Cardio and some supersets
Phase 3: High Intensity Interval Training (HIIT) and supersets

_____________________________________________________

14. “Giving up the impossible”

After forming 13 habits over the course of 1 year, I’ve decided to add new healthy habits to my healthy living repertoire as I see fit.

One problem that people often have is that they get addicted to certain food items. In other words, they crave that food and find it extremely difficult to eliminate it or even minimize their consumption of that food from their diet. For me, that food is peanut butter. Every night I find myself dipping a big spoon in the peanut butter jar and eating until my heart’s content. No, peanut butter is not unhealthy, per se, but everythingshould be eaten in moderation, including the good stuff.

As part of my lenten sacrifice and in order to practice the process of giving up a food itemcold turkey, I’m saying goodbye to all nut butters for 40 days! In other words, I’m giving up the impossible (which for me is peanut butter).

And No. I’m not crazy. Although I might be by easter

Have a food item that you just can’t live without? Chocolate? Coffee? Potato Chips? French Fries? Soda? Why not join me in my quest to realize self-control? You’ll be amazed at what you can actually do if you put your mind to it!

WISH ME LUCK

Starting: February 22, 2012
40 Days later: April 8, 2012 -> COMPLETE

Starting: January 17, 2012
28 Days later: February 13, 2012 -> COMPLETE

And what am I trying to accomplish?

Minimize my consumption of convenience foods (frozen, prepackaged foods)
Minimize my consumption of processed foods.
Focus on whole and natural products.

Why try to limit your consumption of convenience and processed foods?

Why eliminate processed convenience foods?

Like I’ve mentioned in my previous post about convenience foods:

Convenience foods are often loaded with trans or “hydrogenated” fats. Trans fats are artificially altered fats that are considered dangerous by many health professionals. Some health professionals even go as far as to equate trans fats to plastic.
Convenience foods often contain high fructose corn syrup. Yes, corn syrup is a form of sugar (you’ve seen the latest commercials). But we have to keep in mind that corn syrup has been processed differently than normal table sugar. Therefore, the jury is still out on on how our bodies react to high fructose corn syrup.
Some convenience foods contain MSG (monosodium glutamate). This substance is often added to food to increase flavor, but it has also been linked to headaches and weight gain, and problems with insulin secretion.
Convenience foods contain artificial food dyes and preservatives (there’s a reason that they can sit on the shelf so long). Some dyes and preservatives have been shown to contain to cancer-causing agents and others are said to elicit allergic reactions and may be linked to hyperactivity, especially in children.

Starting: December 20, 2011
28 Days later: January 16, 2011 -> COMPLETE

Why take the time to meditate and stretch?

The hustle and bustle of everyday life can leave us feeling fatigued, stressed and overwhelmed. Taking time each and everyday to meditate and reflect on your day can help alleviate stress. Additionally, I find that my day benefits from taking a few minutes each morning to think about what I want to accomplish for the day and I can set out to do so.

The New York Times came out with an interesting article last year that talked about the benefits that mediation may have for your brain [See HERE]. What was interesting was that participants who developed a meditation regimen had greater density in areas of the brain that were responsible for learning and memory and less density in areas that are linked to stress and anxiety.

Stretching is an activity that we learn as early as elementary school gym class. But, did you know that stretching may actually benefit your health? Proper stretching has been linked to.

Muscle lengthening

Increased blood flow to muscles

Increased athletic performance

Decreased risk of injury

Improved mobility

Decreased joint pain

Improved flexibility

Increased range of motion

…etc.

Starting: November 22, 2011
28 days Later: December 19, 2011

Why be mindful of portion sizes?

We have all heard the stories. Portion sizes in the US have increased over the years and continue to increase. We’ve gone from a small paper pocket of fries to large cardboard boxes and super-sized portions.

But, what I think is even more dangerous is the fact that portion sizes at home are increasing as well. A Penn State study found that individuals who were given larger portion sizes (meals and snacks at home and away from home), were more likely to consume more at other meals. This effect persisted for 2 days. That means that we can’t simply blame the restaurants for loading our plates with pasta or increasing the size of a burger with fries. We are to blame too.

The most obvious side effect to overeating is weight gain and obesity, which are linked to countless diseases and conditions that increase our chance of death. That is why portion control is so incredibly important. Just because someone slaps a 14-oz steak in front of you doesn’t mean that you have to eat the whole thing. In reality, the correct portion of things like chicken and steaks is about 3-4 oz, or about the size of a deck of cards.

Watching your portion sizes can help with weight loss and maintenance. Being in a healthy weight range is linked to:

Increased energy level

Lower your cholesterol levels

Reduce your blood pressure

Reduced aches and pains

Improved mobility

Improve your breathing

Help you sleep better and wake more rested

Prevention of angina, chest pain caused by decreased oxygen to the heart

Decreases your risk of sudden death from heart disease or stroke

Prevention of Type 2 diabetes

Improved blood sugar levels

source

Starting: October 25, 2011
28 days Later: November 21, 2011 -> COMPLETE

Why strive to strengthen your core?

Of course we would all love to hit the beach sporting 6-pack abs and a toned and sexy back. But, did you know that by strengthening your core you improve performance during most athletic activities? So, a well-conditioned core will not only have you looking better, it will have you feeling better. Plus, crunches, sit-ups and planks don’t require any fancy-pants gym equipment. So engage those abs today! You’ll be happy that you did.

A strengthened core has also been linked to:

Improved balance
Improved stability
Decreased back pain
Improved posture
Decreased risk of injury
and many more…

Starting: September 27, 2011
28 days Later: October 24, 2011 -> COMPLETE

Why strive to reduce consumption of artificial sweeteners?

First and foremost artificial sweeteners are…well, artificial.

Yes, they are sweet. Yes they have zero calories. Yes, they are approved by the FDA. But, that doesn’t mean that they are good for you.

I like to think of artificial sweeteners as the “Boy who cried wolf” of our daily diet.

source: http://www.signalblog.ca/?p=9413

Let me explain. When you consume regular sugar, your taste buds detect “sweet.” That “sweet” sensation later translates into energy (i.e., calories) that the body can use. So normally, when the body detects enough “sweet” the brain sends a signal to the body to stop eating. Basically, that signal says “you’ve consumed enough energy.” When you drink artificial sweeteners the brain sends the same signal.

However, as opposed to real sugar, when we choose artificial sweeteners the body detects “sweet,” but the energy really isn’t there. Just like the villagers learned to ignore “The boy who cried wolf,” the body learns to ignore the sweet sensation. As a result, when the body detects “sweet” the brain no longer sends the “you’ve consumed enough energy” signal. Then when real sugar actually shows up in your diet, the same thing happens: the brain doesn’t send the “stop eating” signal because it doesn’t expect “sweet” to mean “energy.” This leads to more overeating and cravings. Or, in the case of “The boy who cried wolf,” a lost flock of sheep

Artificial sweeteners have also been associated with:

Bloating, gas, diarrhea and other gastrointestinal problems
Migraines
Weight gain or problems with weight maintenance
Increased risk of diabetes (due to problems with blood sugar regulation)
Dental issues
Problems sleeping
Skin rashes and hives
Mood swings
Cramping
…etc.

Starting: August 30, 2011
28 days later: September 26, 2011 -> COMPLETE

Why take supplements like vitamins?

I should start by saying that I added [the appropriate] to the above statement to draw attention to the fact that the supplements that I take might not necessarily be the supplements that you should take (See disclaimer, above).

I take vitamins and supplements to complement my normal diet. These additions help my body function in a variety of ways. In fact, each vitamin contributes to the body in a unique way.

Here are some examples of the benefits of certain vitamins and minerals:

Bone Strength with a high level of Calcium, more^† Vitamin D and Magnesium
Breast Health with more^† Vitamin D
Heart Health with Vitamins B6, B12, C, E, and Folic Acid
Immunity with Vitamins C, A, E and Selenium
Physical Energy with B vitamins and Chromium
Healthy Reproductive System with Folic Acid, Magnesium, Zinc and Calcium. Provides nutritional support during PMS and Menopause
Healthy Skin with Vitamins A, C, Copper and Iron
[Source]

What supplements do I take?
A: I take four different supplements (after consulting with my doctor):

1) Women’s One-a-Day: This all-inclusive vitamin is specifically formulated for women to promote bone and and reproductive health. It includes an extra boost in calcium, vitamin D and magnesium.

2) Nature Made Calcium (500 mg): This is a calcium carbonate supplement that is taken from limestone. In choosing a calcium supplement I avoided those that were derived from oyster shells. Although these are “natural,” they have been shown to contain high levels of lead. Because calcium supplements are not regulated at present, I felt it best to avoid natural calcium supplements.

3. Nature Made Vitamin D (1000 I.U.): My doctor specifically recommended that I take a 1000 I.U. (international unit, a measure based on biological activity) supplement of vitamin D as I was found to be severely vitamin D deficient following routine blood work. Again, I chose the Nature Made brand because the supplement is calcium carbonate-based.

4. Omega-3: To get my Omega-3′s I alternate between a Nature Made Flax Oil capsule (1000 mg) and a Nature Made Fish Oil capsule (1000 mg). Omega-3′s promote heart health and it has been suggested that it plays a role in colon cancer prevention. Colon cancer runs in my family, which is why my doctor and I considered adding this supplement to my diet.

Limit empty calories in my diet.

Goodbye candy & gum.
Goodbye juices & other sugary beverages.
Limit alcohol (2 drink max, 1-2 times weekly).
Limit baked goods and desserts.

Starting: August 2, 2011
28 days later: August 29, 2011 -> COMPLETE

Why strive to clear your diet of empty calories?

Isn’t it obvious? Empty calories from sugared sodas, juices and candies can really add up. For example, if you passed on just one 120 calorie can of soda from your diet each day, you would eliminate 43,800 calories from your diet in just one year. That’s the equivalent of 12.5 lbs!

Of course, reducing your calorie consumption supports weight loss, which has been linked to:

Improved regulation of blood sugar
Decreased blood pressure
Relieve muscle aches and pains
Increase energy level
Decreased risk of heart disease
Improved breathing
Improved sleep
Reduced cholesterol
Reduced risk of many chronic diseases
…and many more!

Lift weights a minimum of 4 times per week, in addition to constructing a home gym and learning new exercises.

Starting: June 29, 2011
28 days later: July 26, 2011 -> COMPLETE

Why strive to get incorporate weight lifting into your workout routine?

The obvious benefit is that lean and toned muscles look and feel great! Plus, I love a challenge. Weight lifting is one of those activities (like running) where you can be your own opponent. I love the feeling I get when I complete 25 ab exercises instead of 20 or I can go up in weight by 5 lbs for one of the exercises that I do.

Weight lifting and strengthening has also been linked to:

Decreased age-related muscle loss
Improved bone health (improve bone strength)
Improved muscle appearance
Burn more calories! (muscle helps you burn more calories than fat!)
Weight management
Improved flexibility
Improved regulation of blood sugar
Decreased blood pressure
Relieve lower back pain
Improved postural stability (decreased likelihood of falls when aging)

How much strengthening do you need to do to see results?

Surprisingly it doesn’t take much. The Mayo Clinic has shown that you can get significant results with 2 or 3 – 20-30 minute weight lifting sessions per week! Because I do lift leisurely and wanted to take my exercise routine up a notch, I opted for a goal of no less than 4 – 30 minute sessions per week.

Get the recommended servings of fruits and vegetables each and every day. Also, experiment with fruits and vegetables that I don’t normally eat.

Starting: June 1, 2011
28 days later: June 28, 2011 -> COMPLETE

Why strive to get more fruits and vegetables?

Fruits and vegetables are packed with vitamins and minerals that keep our bodies going and functioning properly. Plus, most fruits and vegetables are low in calories and high in fiber, keeping us feeling fuller for less! In the long term, people who eat fruits and vegetables are less prone to chronic diseases.

Getting enough fruits and vegetables as also been linked to:

Improved digestion
Decreased risk of stroke and cardiovascular disease
Reduced risk of some cancers
Weight-loss and/or weight maintenance
Decreased blood pressure and cholesterol
Improved eye health (think about those carrots)
Improved regulation of blood sugar
Decreased or controlled appetite
Some fruits/veggies combat the effects of aging (hello antioxidants!)
Improved skin health
Healthier immune system
All the benefits of the vitamins and minerals found in fruits/veggies

Get a minimum of 7 hours of sleep each night. Strive for 8 hours of sleep each night. Be mindful of healthy sleep habits (i.e., no caffeine before bed, eliminate late night snacking, relaxation techniques, noise minimization, etc)

Starting: May 4, 2011
28 days later: May 31, 2011 -> COMPLETE

Why strive for a healthy amount of sleep each and every night?

If your day is anything like mine, then your brain probably needs a break. Sleep is like an off switch for our mind. Additionally, sleep gives the body necessary time to repair itself from the wears and tears of the day – anything from exposure to ultraviolet light and free radicals to stress.

Having a lengthy slumber has also been linked to:

Stress relief
Improved memory and cognitive functioning
Reduced inflammation
Weight-loss and/or weight maintenance
Decreased blood pressure and cholesterol
Decreased risk for depression
Decreased fatigue
Improved mood
Decreased risk of heart disease
Increased life expectancy
Decreased risk of infection
Improved immune function
Cancer prevention

Get a well-balanced and nutritious breakfast each and everyday.
Additionally, experimenting with different breakfast foods to determine which ones are the most nutritious and satisfying.

Starting: April 6, 2011
28 days later: May 3, 2011 -> COMPLETE!

Why do it?

Why strive for a healthy breakfast each and everyday?

Breakfast literally means to “break” the “fast” that your body experienced during sleep. Therefore, I realized that the best way to wake up is with a well-balanced and nutritious breakfast. It is the first step to having a healthful day.

Having a well-balanced breakfast has also been linked to:

Lower cholesterol
Improved physical performance
Improved concentration
Weight-loss and/or weight maintenance
Improved mental performance (e.g. problem-solving)
Increased endurance
Decreased fatigue
Increased metabolism
Decreased risk of heart disease
Increased energy levels

Strive for at least 45 minutes of cardiovascular exercise 5 days a week.
Additionally, implementing small changes like taking stairs, increasing Stormy’s walks etc.

Starting: March 9, 2011
28 days later: April 5, 2011 -> COMPLETE!

Why do it?

We’ve all heard the studies; exercise is good for you. However, remember that its not all about the physical health benefits (although these are important too!). Exercise is also great for your mental health. I feel less stressed when I exercise and have a better outlook on the day if I’ve worked out first thing in the morning. When I’m exercising, I feel better about myself and that makes me a happier person. Plus, exercise is fun! Go for a run with a friend. Challenge a team to a game of basketball or tennis. Or, just go for a walk and take in some beautiful scenery in your neighborhood. The possibilities are endless!

Also, just in case you need a reminder, getting an adequate dose of physical activity weekly has been linked to:

Decreased cardiovascular disease
Reduced risk of some cancers
Reduced risk of osteoporosis
Weight-loss and/or weight maintenance
Increased glucose regulation
Reduced risk of diabetes
Bone health
Muscle strength
Decreased depression
Increased energy levels
Improved sleep regulation
Decreased blood pressure and cholesterol
Improved memory and brain function
Increased life expectancy!!!

So move it or lose it people!

How much exercise should you really get?

The Center for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate or 75 minutes of vigorous cardiovascular exercise each week. For even greater healthy benefits, the recommendation jumps to 300 minutes of moderate or 150 minutes of vigorous cardiovascular exercise each week [Read about recommendations HERE].

Here at Shabbott’s Habits, I settled on 45 minutes of cardiovascular exercise for at least 5 days each week for a total of 225 minutes of exercise. I chose this amount because while I tend to do mostly vigorous activities like running or high-resistance elliptical, I also mix it up with some moderate activities like brisk walking or easy biking. Additionally, my job is mostly sedentary, so my goal was to combat all of that “sitting” with a little extra “moving.” I also chose a workout schedule that works for me and it doesn’t apply to everyone out there. Remember, it is always best to consult a doctor before starting any new physical activity.

Shabbott’s daily cardio tally:
03/09/11: 60 min
03/10/11: 50 min
03/11/11: Off
03/12/11: 55 min
03/13/11: 50 min
03/14/11: 45 min -> Goal met for these 7 days
03/15/11: 50 min -> Bonus cardio
03/16/11: Off
03/17/11: 60 min
03/18/11: 55 min
03/19/11: 60 min
03/20/11: 65 min
03/21/11: Off
03/22/11: 60 min -> Goal met for these 7 days
03/23/11: 50 min
03/24/11: 55 min
03/25/11: 60 min
03/26/11: 60 min
03/27/11: 120 min -> Goal met for these 7 days
03/28/11: 55 min -> Bonus cardio
03/29/11: 45 min -> Bonus cardio
03/30/11: 60 min
03/31/11: 58 min
04/01/11: 40 min (won’t count as it’s <45 min)
04/02/11: 100 min
04/03/11: 75 min
04/04/11: 55 min -> Goal met for these 7 days
04/05/11: 45 min -> Bonus cardio HABIT COMPLETE!!!

Habit #1: Drink more water (> 64 ounces per day).

Starting: February 9, 2011
28 days later: March 8, 2011 -> COMPLETE!

Why do it?

You need water to live. It is essential. While, we can go weeks without eating, we can only go days without fluids. This is because water is involved with so many of the critical processes that take place in the human body each and every day.

You can find water just about everywhere in our bodies: in our blood, lungs, brain, bones, organs, eyes, and saliva, amongst countless other places. In fact, our bodies are composed largely of water (roughly 55-65%). No wonder we need to replenish our bodies by drinking fresh-clean-refreshing-water everyday.

So, the simple answer is: drink water because you should. No, because you have to.

However, aside from the obvious necessity to consume water, drinking a healthy amount of water daily has been linked to many less obvious benefits as well, including:

Clear skin
Increased metabolism
Decreased toxins
Decreased fluid retention
Regular bowel movements
Increased satiety
Decreased thirst
Enhanced physical performance
Reduced risk of some diseases
Improved temperature regulation
Decreased joint/muscle pain
Decreased headaches
Better maintenance of blood sugar levels
Improvements to immune system
Reduced risk of kidney stones
Improved cardiovascular function
Decreased depression
Improved eye health
…and many more!

Drinking water will also keep you feeling full longer, and will keep you away from sugary beverages like juices and sodas, promoting weight loss.

So, drink up buttercup! It can’t hurt.

How much water should you drink?

The Mayo Clinic, a group of clinical experts who provide current medical information on health topics, suggest three different approaches to monitor daily water intake.

Replenish approach: replace the fluids that your body uses for daily processes such as sweating, urinating, breathing, etc. This amounts to just over 64 ounces a day.
8 glasses approach: use the old trick of drinking 8 glasses of water with approximately 8 ounces each, for a total of 64 ounces. This is the approach that I’m using on Shabbott’s Habits, although I’m using this recommendation as the minimum amount of water that I should drink; typically, I will shoot for a water intake that is >64 ounces per day, especially if I am exercising that day.
Recommendation approach: the Institute of Medicine recommends about 13 cups of water for men daily and 9 cups of water for women daily.

Shabbott’s daily water tally
02/09/11: 80 oz
02/10/11: 93 oz
02/11/11: 95 oz
02/12/11: 100 oz
02/13/11: 76 oz
02/14/11: 69 oz
02/15/11: 68 oz
02/16/11: 78 oz
02/17/11: 76 oz
02/18/11: 80 oz
02/19/11: 72 oz
02/20/11: 68 oz
02/21/11: 66 oz
02/22/11: 67 oz
02/23/11: 93 oz
02/24/11: 85 oz
02/25/11: 88 oz
02/26/11: 77 oz
02/27/11: 71 oz
02/28/11: 72 oz
03/01/11: 66 oz
03/02/11: 80 oz
03/03/11: 98 oz
03/04/11: 67 oz
03/05/11: 66 oz
03/06/11: 68 oz
03/07/11: 70 oz
03/08/11: 70 oz
Currently: maintaining