12 Tips to Reduce Stress and Increase Joy this Christmas!

The pursuit of perfection has to go!  Be real this Christmas.

It’s so easy to get caught up in decorating the tree with the latest colours, baking Pinterest perfect cookies and shopping for hours for the best gifts.

I really do love Christmas but instead of feeling joyful I often feel grumpy and tired.  Especially if my cookies ended up like those Pinterest fail photos. haha

My daily TO DO LIST gets too long and my stress level gets way too high.

But this year I’m taking back my joy. I’m setting new priorities!

christmas to do list

I’m making spending time with people my priority this Christmas.

TODAY’S little STEP:  Reduce the stress and increase the joy! Let go of the picture perfect Christmas and be real!

If this has encouraged you please share it on Facebook or Pinterest.

Comments from you make my day!  Share one change you are going to make to your Christmas TO DO LIST.

This a repost from last year.  But the content is too good not to share again!

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15 TIPS AND TRICKS FOR WATER HATERS

We all know we need to drink more water.

But what if you hate it?

What’s a girl to do?

But I hate water! Tips and tricks to drink more!

Keep reading for some tips and tricks.

 We know that we need 8 to 10 cups of fluid, each day. But it all doesn’t have to be water! We also learned that if we drink water before our meals it may help us lose weight.

I’ve made water my BFF and it is my beverage of choice. But I know some people who really hate to drink water. They would never choose water. Here are some tips and tricks I use and some I found on the internet.

  1. Whenever you brush your teeth drink a small glass of water.

  2. Buy yourself a really pretty water bottle. Take it with you.

  3. Experiment with temperature. Maybe you’ll like ice-cold water or room temperature. Pick one!

  4. Buy a fruit infusion water pitcher. Place frozen or fresh fruit in the insert and add water. The water is lightly flavored and colored.

  5. Buy some sparkling water. It has some sodium added but no extra calories. It is a good substitute for soda, or pop as we call it in Canada.

  6. Add lemon or lime slices to your water. Or try cucumber. This adds flavor and nutrients.

  7. Drink herbal teas. Just limit the sugar you add.

  8. Eat more fruits and vegetables that have a high water content. Watermelon, cucumber, celery and tomatoes are all good choices.

  9. Try drinking with a straw. It is easier to sip and you will be surprised how quickly the glass empties.

  10. You can get techy and try an app to track your consumption. cool app

  11. Try diluting a strong flavored juice like grape or cranberry with water.

  12. Filter your water to enhance the flavor. Purchase a filter pitcher like Brita.

  13. Buy bottled water. It’s worth every penny if it helps you drink more.

  14. Make it a habit. Associate drinking water with something you enjoy. When you watch TV, sip from a pretty water bottle. When you first get home have a glass of water. After your morning shower have a glass of water. You get the idea.

  15. Reward yourself for drinking more water.

Resources used:

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drink-water

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

This was a previous post that is worth reposting, and I’m on summer vacation and  taking a much needed break.

TODAY’S little STEP: If you are a water hater, choose 4 of these tips to try this week. Remember this little change will make a difference!

Every mountain is climbed one little step at a time!

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If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

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The perfectionists’ guide to drinking water!

 

Ever wish there was a perfect formula for how many cups of water we should drink?

Sorry, but there isn’t one! My research found the amount is very individual. It is based on our weight, our activity level and the climate we live in.

But keep reading right to the end to find the perfect way to know if you are drinking enough.

My research still suggested that 8 to 10 cups of fluid each day is still a good guide.

But read carefully.

That is all fluids, not just water.

About 20% of it comes from the food we eat. Many fruits and vegetables contain a lot of water by weight.

The other 80% comes from the beverages we drink.

Milk and juice, and tea and coffee can contribute to the 80%, as they are composed of mostly water.

Water is still your best bet because it’s calorie-free, caffeine free, inexpensive and readily available.

 

Add heading

Rehydrate!

 

Let’s take the 10-cup rule because the math is really easy!

Let’s look at a typical day. 20% comes from our food and we’ll say that’s 2 cups.

That means we need 8 cups of fluids.

Tea or coffee are not the best choices but they do contribute, and almost everyone drinks them. The latest research suggests that caffeinated drinks in moderation are not as dehydrating as once thought.

Here is how I include 8 cups of fluid on a typical day.

1 glass of water as soon as I get up

1 glass of milk with cereal

2 cups of tea or coffee

1 glass of water with lunch

1 glass of water with mid-afternoon snack or sip from a water bottle during the afternoon

1 glass of water with dinner

1 cup of decaffeinated tea or coffee after dinner

You can see how the fluid level quickly adds up. I encourage you to take a look at what you drink. You may be pleasantly surprised!

If your fluid levels were lower than you expected you now have an easy example to follow!

Don’t overreact perfectionists!

Remember we are making small changes to our life. Take one little step or in this case one little sip.

Here’s the perfect way to decide if you are drinking enough. It’s easy and simple, but fairly private. “You can tell by checking your urine color and output. If you’re urinating every two to four hours, the output is light-colored, and there’s significant volume, then you’re probably well hydrated. If you go from 8 in the morning until 4 in the afternoon without peeing, then you’re dehydrated.” Nancy Clark, MS, RD, sports dietitian in Chestnut Hill, Mass.

TODAY’S little STEP: Drink one extra glass of water. If last week you drank 3 a day make it 4! Each day drink your new amount and you will have taken one more little step to be healthy!

Resources Mayo clinic recommendations

WebMd healthy beverages

Healthy hydration guide

If you have found this helpful please share it with your friends!

 

 

 

 

Why drink water? 7 surprising benefits!

 

What’s the big deal with water? If there are so many fun beverages choices, why should water be first?

 A Slovakian Proverb says, ‘Pure water is the world’s first and foremost medicine’.

Remember we are working on lifestyle changes that become habits.

The lifestyle change that we are working on for the next few weeks is drinking more water.

Just one little step or sip.

Even a perfectionist can do it!

Here are 7 good reasons we should drink more water. I was surprised by some of them!

Pure water is theworld's firstand foremostmedicine!

Slovakian Proverb

1.  When you’re feeling cranky, have a glass of water! It improves your mood!

Mild dehydration can negatively affect your mood and your ability to think. If a glass of water can improve our mood it’s definitely worth it!

2.  Is your energy level low? When your body is dehydrated, feeling tired is one of the first signs.

Wow! Imagine how much more we can get done, just because of water!

3.  Feel a headache coming on? At the first sign of a headache drink some water.

It won’t take away the stress, but it may ward off a headache. Headaches are often caused by dehydration.

4.  Water helps your body burn calories! Drinking enough water boosts your metabolism and helps the body properly break down food.

It also helps your digestion so your system eliminates properly. I won’t go into details – you can read between the lines.

5.  It aids weight loss! Substitute calorie free water for other high calorie beverages and you are reducing your calories.

Get rid of the pop/soda, which has no nutrients, and replace it with water and save 150 worthless calories.

6.  It flushes out toxins! Drinking water helps your body to get rid of waste primarily through sweat and urine.

It also promotes kidney function and reduces kidney stone formation. If you’ve ever seen someone in pain from kidney stones you have the best incentive to drink more water.

7.  Water also helps your skin have a healthy glow. More moisture means less wrinkles!

Those are all great reasons! Go get a glass of water right now!

 

TODAY’S little STEP: Drink one extra glass of water. If you usually drink 2 a day make it 3! Each day drink your new amount and you will have taken one more little step to be healthy!

Make the next choice a healthy one! Every step makes a difference!

Resources used – benefits of drinking water

8 Smart strategies for food on the go!

 

We all have days when we need fast food. We live a fast life. We need to grab something on the go.

I like to write in the snack bar of one of our grocery stores. I love to watch the people and I am so much more productive.

I watch the people and I am interested in their food choices. Deep fried chicken, wedge fries and a side of potato salad.

I overhear complaints about sore knees, diabetes and doctor’s appointments.

It seems people don’t get the connection with what they eat and their health.

Better food equals better health!

Let’s find the good stuff!

What are the best choices?

  • A non-cream soup with crackers

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  • A salad with chicken or cheese and a lower fat dressing

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  • A sandwich

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  • A piece of pizza, not meat lovers

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  • Sushi

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  • A 6 inch turkey/chicken sub, extra veggies, hold the mayo

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  • A small bowl of chili with crackers

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  • A small chicken wrap, hold the mayo

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The best beverage choice is always water!

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Wow!  Good pictures make you want to eat healthy food!

What we feed our body matters.

We make the best choices even when we’re short on time.

Check out these links for some more great fast food choices.

Best choices for fast food

hungry and on the go

TODAY’S little STEP: Make smart choices when choosing fast food. You will fuel your body well to handle the busyness of life!

The lie exposed about weight loss and health.

 

Seems like we are always searching for the secret to weight loss and health. We’ve spent years believing the lie that a new diet or program will solve all our troubles!

We’ve also spent years being disappointed and disillusioned.

Here’s the truth. We fail with diets and programs because we set unrealistic goals.

We try to change too many things at once.

The secret, I think, is little changes.

We need to start with one little change that we can really do.

A change that will soon become a habit. I call it a little step.

Little steps don’t take a lot of will power or determination.

“Make it so easy you can’t say no.”

Leo Babauta

When we have success with one little step it encourages us!

We can build on the success!

We create new habits that last.

dr. quote

Each week I am going to give you a little step to take. That’s all.

The perfectionist can handle one little step.

Each week the little step will be for either the body, mind or spirit.

This week’s step is for the body.

TODAY’S little STEP: Drink one more glass of water, per day, than you usually do!

Check out these previous posts if you would like some more ideas of the importance of water and how to drink more.

Why we need to drink water!   WHAT IF YOU HATE WATER? 15 TIPS AND TRICKS TO HELP.   Why do we fail? Scientific strategies for success!

If this has been helpful please share it with your friends, especially the perfectionists!

every mountain-one step

10 TRICKS TO BEAT THE HALLOWEEN MUNCHIE MONSTER

The scariest part of Halloween is the munchie monster that lives in my house. Me! I can pop those treat sized chocolate bars into my mouth as easy as can be. Before I even realize it I’ve eaten 700 calories. That’s the same as eating a double quarter pounder with cheese! WOW! Not good! But this Halloween is gonna be different. I’ve got a few tricks I’m going to try.

This post is so good I had to send it out again this year!

I also wanted to send it out a little before Halloween.

We all need to be reminded of a few tricks

to help us handle all the treats.

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  1. Buy the candy just before Halloween. If you buy it early it’s too tempting to sample it.

  2. Buy candy you don’t like. We usually buy our favorites.

  3. If you already bought the candy put it out of sight. Or better yet, have someone hide it. Out of sight out of mind!

  4. Eat your regular healthy supper before the trick or treaters arrive.

  5. If candy is too hard to resist, then give out other fun stuff. Like pencils, stickers, erasers, toy spiders and party favors.

  6. Chew some gum while you hand out the candy.

  7. Make a plan to eat only your favorite candy. Decide how many you will eat. Stick to the plan!

  8. If you attend a Halloween party eat the healthiest choice available. Limit the treats.

  9. Mix in some physical activity into the day. Walk with your trick or treaters. If you are home, put on your shoes and walk inside.

  10. Remember it’s just a day. It’s not a license to overindulge. You’ve worked too hard to blow it all on Halloween candy.  

If you are going to eat some treats you need to choose wisely. These favorite little treats are loaded with calories and fat.

  • Reece peanut butter cup – 1 fun size, 88 calories, & 6.5 grams of fat

  • Twizzlers – 1 fun size, 50 calories & 0 grams of fat

  • Peanut M&Ms – 1 fun size, 93 calories & 4.7grams of fat

  • Hersey’s milk chocolate – 1 fun size, 50 calories & 3 grams of fat

  • 3 Musketeers – 1 fun size, 63 calories & 2 grams of fat

  • Tootsie pop – 1 full size, 60 calories & 0 grams of fat

  • Nestle Crunch – 1 fun size, 60 calories & 3 grams of fat

  • Rockets or Smarties for U.S. friends – 1 roll, 25 calories & 0 grams of fat

  • Doritos – 1 fun size, 140 calories & 8 grams of fat

  • Oh Henry – 1 fun size, 70 calories & 4 grams of fat

  • Cheezies – 1 fun size, 90 calories & 6 grams of fat

  • Cookies and cream -1 fun size, 50 calories & 3 grams of fat

Here’s my Halloween plan. I will eat 2 mini chocolate bars & one mini bag of cheezies while I give out the treats. Then I will chew some gum. I will walk inside while I wait. My husband will hide the leftover candy!

TODAY’S little STEP: Make a plan for your Halloween. Plan what you will eat and when. Add some exercise to your day. Decide what to do with the leftovers. Stick to it and you’ll beat the Munchie Monster!

You can do this!  Every little step makes a difference!

If you have found this helpful please share it with your friends.