Author Archives: Dixie Elliott

About Dixie Elliott

I'm your supporter, encourager and challenger in your quest to be healthy and well. Let's climb the mountain of health and well being together, one little step at a time. Every little step makes a difference!

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

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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.

Overcoming the disturbing power of perfectionism!

Does perfectionism stop you from starting?

I think perfectionism sabotages us all the time!

Can’t clean the entire basement? We don’t start.

Can’t organize all the closets? We don’t start.

Can’t exercise for ½ an hour? We don’t start.

Can’t commit to a healthy eating program? We don’t start.

I’ve learned that a really structured program stops the perfectionist from starting.

A structured program also sets us up to be discouraged when we can’t do all the steps.

A structured program also sets us up to feel like we failed again.

I sure don’t want any of those things for you or me!

I’m revamping my blog and my focus.

Instead of a structured program with climbing Camps and required steps for completion, I invite you to walk with me.

Come walk with me

Come walk with me-littlestepstohealth.ca

 

Just walk with me on the path up the Mountain of Health and Well-being.

Each week I will encourage you to take one healthy step.

That’s all. Just one little step.

As part of our journey we will embrace ‘imperfect progress’.

Imperfect progress is a mix of good days, when most choices are healthy, and bad days when there are more unhealthy choices. That’s what real life is like!

Now say these statements with me!

We don’t let the bad days be an excuse to quit, because everybody has bad days.

We won’t beat ourselves up for a bad choice with nasty self-talk.

We will take the next step of imperfect progress and make the next choice a good one.

Imperfect progress is still progress!

Remember our core 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

TODAY’S little STEP:  Let go of perfectionism!  Embrace imperfect progress and take one little step to be healthy!

Check out these posts for healthy little steps. 15 TIPS AND TRICKS FOR WATER HATERS

Don’t let a number define you!  Your mother was wrong! Snacking is good for you!

1 sneaky trick to lose weight

Non-food reward ideas!

 

We have been rewarding ourselves with food for way too long! For most of our lives food has been part of all our celebrations. It’s cheap, easy and delicious. 

But that’s gonna change today!

We’ve used food rewards for such a long time that we can only think of a few rewards that aren’t related to food.

Here are 21 reward ideas that I have come up with, and a few that I found on Pinterest.

Be intentional about setting the time and money aside to reward yourself.

You did some hard good work! You deserve a reward!

non-food reward

littlestepstohealth.com

Print this out and put it on the fridge!

TODAY’S little STEP: Pick something from this list and then make a specific plan for when, where and how you will reward yourself!