How many ounces of SODA did you drink today?

Replacing soda with water is a great way to improve your health.

Soda is full of sugar, artificial coloring and flavors. It has little nutritional value and can actually threaten the health of your teeth and gums...not to mention your waistline!

Did you know that a 12-ounce can of regular cola supplies 150 calories - AND almost 10 teaspoons of sugar! These added calories and sugars in soda are called "empty calories" because they have little or no nutritional value.

Reach for a glass of water!

It is one of your body's most essential nutrients.

And, if you are exercising (to get rid of those extra calories) soda can actually further dehydrate your body. Try drinking water before, during, and after to quench your body's thirst due to physical activity.

So instead of soda, grab a bottle of plain water. It has no calories or added sugars, it’s low in sodium, and it’s cheap.

Consider flavored carbonated waters as well or add some flavor to your own but adding lime/lemon, cucumber, berries or even mint leaves!

Skip the soft drink and just turn on your faucet instead!

How many servings of DESSERTS did you have today?

Did you know that the average American consumes 140 pounds of sugar each year?

Do you think you could cut your sweets back to 3 servings per week? For most people this may sound extremely difficult, especially if you're the typical American who loves to top off a good meal with a great dessert. 

The problem is that those desserts often contain lots of refined sugars and flours, which have little to no nutritional benefit. Also, most are high in fat and calories, making it more challenging to reach or maintain a healthy body weight. 

For this intention, you are going to try to limit your dessert consumption.

Do you think you can put that bossy “sweet tooth” in its place?

Let’s face it, everyone knows that a large bowl of ice cream every night will make you fat and ill, and yet they still surrender. The doughnuts, sitting around in the breakroom...they don’t even make it until noon. Sugar wins again. But why? Is it because we are weak and lack will power? Or is it something else?

Recently, a study published by the American Journal of Clinical Nutrition, suggested that high sugar, higher glycemic foods can be addictive. The study showed that sugary foods and foods that raise blood sugar (such as white flour, white potatoes and refined starch), trigger a special region in the brain called the nucleus accumbens. This area of the brain is known to be the ‘epicenter’ for conventional addiction, such as gambling or drug abuse.

It appears that these foods that cause a spike in blood sugar (and insulin) are biologically addictive, not to mention the fact that they also increase hunger and cravings for hours afterwards. 

So what’s the next step...check in to rehab? Go cold-turkey?

Close, but not so extreme.

In order to beat this addiction, you have to get the control back.

Start to ditch your cravings for sugar by limiting those sweet selections and focus on getting your blood sugar back in balance. 

Another strategy is to “distract” your taste buds. If you are craving sweet, try to go for sour or bitter instead. Consider water with lemon and few drops of stevia, add bitters, or try something spicy. Bitter foods include kale, dark chocolate, nettles, dandelion, parsley, barley, basil and jicama.                                

To keep your blood sugar stable:

• Eat a nutritious breakfast 
• Have smaller meals throughout the day
• Have some protein with each snack or meal (lean animal protein, nuts, seeds, beans).
• Avoid eating 3 hours before bedtime

How many ounces of CAFFEINATED beverages did you drink today?

Caffeine is a mild stimulant that is found naturally occurring in plants, namely coffee, cocoa beans, and tea leaves. Caffeine can be found in coffee, tea, soft drinks, energy drinks, and cocoa beverages.

Most people use caffeinated products to overcome fatigue and keep mentally alert. 

Caffeine may cause a temporary rise in blood pressure and it does have a mild diuretic effect. Sensitivity to caffeine varies and excessive intake may cause anxiety or insomnia. Certain groups of people should discuss their caffeine intake with their physician such as those with a history of high blood pressure, heart attack or women who are pregnant or nursing. 

Green tea, matcha or dandelion root faux coffee blends can also help with weaning off too much caffeine. Caffeine has been shown to be protective in neurodegenerative conditions such as Parkinson’s and Alzheimer's. As is often the rule, moderation is key and to be sure one isn’t exhausting adrenal glands by running on caffeine fumes alone.

To reduce your caffeine intake consider the following tips:

• To avoid headaches and drowsiness cut back gradually. Don’t worry, these symptoms should disappear within a day or two of reducing your intake. 
• If decreasing this habit seems to difficult, try mixing half regular and half decaffeinated coffee. 
• Missing that warm comforting routine of sipping a hot beverage in the morning? Try swapping out coffee for decaffeinated tea or herbal tea. 
• If soda is your weakness try to find other beverage alternatives that you enjoy. For some people, drinking soda is a mindless habit and it ends up being their primary source of hydration. 
• Try reaching for flavored waters, seltzer water, or just plain bottled water instead.
• Always read nutrition labels. Caffeine will be listed in the ingredient list.

How many ounces of ALCOHOLIC beverages did you drink today?

Excessive amounts of alcohol can negatively affect your health in many ways.

The hazards of heavy drinking include an increased risk for high blood pressure, dehydration, liver cirrhosis, and several forms of cancer. Alcohol can also be a source of unneeded calories and for many people excessive drinking is linked to increased body weight.

Beverage Serving Size Average

• Beer, Regular 12 oz 150 3 drinks/day x 5 days =2,250 calories!
• Wine, Red 5 oz 100 1 glass per day x 7 days = 700 calories
• Pina Colada 9 oz 460 Out to eat with friends? It adds up quick!
• Wine Cooler 12 oz 180

If you are regularly drinking 2 or more servings of alcohol per day and find it difficult to go 2 full days without alcohol you are at risk for developing alcoholism.

If you are trying to limit your intake consider strategies such as turning wine into a spritzer by adding club soda, or try a “mocktail” such as muddled mint leaves with limes, or club soda, bitters and limes.

If this is a daily routine that you would like to better control, start out by adding a few alcohol-
free days each week. Using this method to take a break from alcohol is a good way to change this habit and start drinking less. You can also keep a diary of your drinking and then make a goal as to how much you would like to cut back. Once you've reached your goal try to maintain this level and then reassess in a few weeks.

Did you use an 8 INCH plate at dinner today?

The next step in your journey to a more healthful lifestyle is to be mindful about portion sizes.

An easy way to control how much you eat is to swap out your 11 inch dinner plates for a luncheon, salad, or a dessert plate that is a couple inches smaller.

The relationship between dishware size and portion size has been a topic of discussion over the past decade. Most people are aware that portion sizes have skyrocketed in restaurants, plate sizes can span from 12 to 14 inches! But have you ever measured the plates in your cupboards? Most modern dinner plates range from 10.5 to 12 inches.

Researches in Australia have used mathematical models to compare 8 inch plates to 10 inch plates. They have found that the larger plates held 67% more calories than the smaller ones. 

So, if you take more, will you eat more and eventually weigh more? For most people, the answer is yes. 

Most people are members of the clean plate club, according to researchers at Cornell University. On average we consume 92% of what we serve ourselves. That two inch reduction in plate diameter alone can add up to major savings in calories and eventual weight loss over time.

Take advantage of this visual “”trick” and don’t worry about losing your membership to the clean plate club!

Did you complete your strength training routine today?

Being strong is an important element to your daily routine.

By progressively strengthening your muscles and connective tissue you are effectively teaching your body how to lift more, carry more and do more with less fatigue.

Also, did you know that strength training is crucial to weight control? Basically, more muscle = a higher metabolic rate. Higher metabolic rate means that more calories are consumed on a day to day basis and less energy is stored as fat. Strength training can provide up to a 15% increase in metabolic rate, this is enormously helpful for weight loss as well as long term weight control.

Other benefits to strength training regularly include reducing the signs and symptoms of  numerous diseases and conditions, among them:

● arthritis

● osteoporosis

● diabetes

● depression

● obesity

● back pain

Strength training routines often include calisthenics, free weights or machines. They generally address every major muscle group, including legs, hips, stomach, back, chest, and the arms. Your strength training routine is designed to be done daily and can be performed at different times throughout your day.

As with any exercise program, be sure to start at a relatively low intensity and give your body time to adjust. As the exercises become easier you can talk with your coach about adding more repetitions and/or weight.

Have you completed an ergonomic check of your work space?

Posture refers to the position of your body at any given point in time.

Developing and maintaining good posture is vital to your health because it allows for efficient breathing and minimal stress on your musculo­skeletal system.

When assessing your posture, keep some of these key tips in mind:

● When seated, attempt to maintain right angles in your major joint. 

○ To do this, your feet will need to be flat on the floor and your chair height  should be set to allow your knees and hips to be flexed to 90 degrees while your back is straight and tall. 

○ Your work area (keyboard or desk, etc) should be close enough for you to reach while your elbows are back, even with your spine, and flexed to 90 degrees as well.

● Keep your work in front of you. Whether seated or standing, your computer monitor or other work should be directly in front of you to avoid having to twist your torso or neck.

● Keep monitors just above eye level. To avoid neck and shoulder strain, position your monitor so the vertical center is 2 inches above your eyes when looking straight ahead. 

○ It may be helpful to actually balance a small book on your head while setting up your monitor height to ensure you start with good posture.

● When you feel joint stress, take action. If you notice that your back is feeling tired or tight, don't just sit there and grind it out. Get up and move. Dance wildly, if necessary. You may find that your coworkers will want to join in!

● To maintain healthy standing posture, remember to pull the "silver thread" that runs through the center of your body from the top of your head to the center of your feet. This imaginary thread will help you to stand taller and balanced.

Ask your coach for more details on the “silver thread”.