Weekly Health Challenge: Serve with a Side of Self-Control

Hello dear readers!

Again, I apologize for my severe lacking-ness of blog postings.  However, I'm trying my best.  I also now have to write this blog for part of an independent study class, so postings will come more frequently!  Hopefully.  That's always the hope.  Speaking of hope, I hope you all had a wonderful Fourth of July and remembered some of my very valuable health tips on that day! ; ) 

I know I have new readers now, so for those of you who are new - I'll quick introduce myself again.  My name is Samantha, I work in endocrinology/diabetes/nutrition research at the Mayo Clinic.  This blog is not endorsed by the Mayo Clinic in any way - but I just post about what I learn, read, discover, ect.  I've taken numerous nutrition classes, health classes, read scientific journals regularly, do research on obesity, and more.  So I take what I learn - and translate it into fun, readable material.  My passion is health and wellness.  If you have questions please post in the Q&A section - I plan to answer those on a weekly basis.  I'll be posting a new recipe, oddball workout, and more today so look for those!  Please feel free to email me if you have private questions or would like me to perform a diet analysis on what you are eating!  Enjoy!

On to today's quick posting!

Self-Control, Please!



To put it really simply, our culture has a self-control issue.  A big one.  Self-control is probably one of the largest factors in controlling weight issues.  The idea that we just have to have it or we deserve it or we can't survive without it leads to over eating. 

Challenge:  Every time you eat this week, whether it be a meal or a snack, exercise a small amount of conscious self-control. 

How to do it: At every meal, either skip out on taking something, or leave something behind on the plate.  Some of the things I've done include: asking for no bun with my hamburger at restaurants, skip out on a second helping of mashed potatoes on holidays, having a water before pop rule (must consume a gallon of water in a day before I can have a can of soda - when I used to drink soda), not using salt on my veggies, having the waitress box up 1/2 of the pasta dish before I get it, passing up croutons on my salad, exchanging ranch dressing for vinaigrette, using less condiments on my foods, passing up white breads whenever possible, and the list goes on.....  

Write it on your hand every morning if you have to.  Write it on a post-it note at your desk, at the fridge, on your bathroom mirror.  Whatever it takes.  Make it your mantra this week: Self-Control, Self-Control, Self-Control! 

Choose happiness, choose self-control.  The more that you make small self-control decisions, the more "power" you will gain over your body.  That sounds odd, and slightly creepy but its true.  Start making small decisions and eventually you'll be able to say no to those Special-K bars all together (still working on this one...these are my personal weakness). 

But start little.  When you are training for a marathon, you don't run 26 miles on day one.  You start with one, or even half of a mile, and build your way up.  Same with this.  Start little, build up.  But know that the goal is attainable, and is not out of reach. 

Stay tuned. 

Weekly Challenge: No White This Week

Hello dear readers!

Once again I've failed to be consistent!  I had my GRE test this weekend (Saturday), so I was a bit of a crazy mess until it was finally over.  Now, I feel as though a good weight has been lifted and I can blog once again!  Hip hip hooray for health! I know its Monday tomorrow, but lets all just try and enjoy the week.  After all, whats better then a mid-week break?! 

On to this weeks health challenge...its going to definitely be a challenge, considering this week is the fourth of July!  Good luck....

Challenge for the weeek: NO WHITE FOR A WEEK.


What does this mean you ask?  No "white?" Yes, no white. You heard me. 

None of this:



*Gasps* from the reader.  This guy, is a nasty fellow.  Just look at how sinister he looks! 

The Why:
White bread is bleached flour.  Most of the fiber that was in it - has been removed.  When the fiber is removed, it becomes a simple carb.  You're body treats simple carbs like sugar.  When you ingest white bread, because you're body treats it like sugar, your insulin levels rise.  Because your insulin levels rise, you're body in turn stores this into fat cells.

You wouldn't eat bleach.  Don't eat bleached flour. 

So when you're at the family picnic this Wednesday, just remember "the whiter the bread, the quicker your dead" and maybe you will stay away from white bread. 

For those of you who say, "I only eat whole wheat!" (with a triumphant face) please feel inclined to take this challenge to the next level.  Eat 100% whole grains this week. 

Please let me know how this one goes. 

Stay tuned.

Day 2: Health Tip - Place it Far Away

Good afternoon readers!

So I've been talking at you for a few posts now, and I just thought I'd give some credibility to myself quick...so you realize I'm not just "some quack."  My name is Samantha.  I work at the Mayo Clinic.  I work in endocrinology/diabetes/nutrition.  My personal passion is obesity - especially childhood obesity...after all, did you know we now have an epidemic of obese six month olds?

True story friend.

Shocking, right?  Yep.  Anyway, on to the blog of the day...

Put things farther away.  You heard me.  Move that trash can from under your desk at work to five feet way.  And for those of you who are basketball superstars, move it further.  The further the better.  Move that  binder next to your desk that you grab for every two minutes - to a shelf above your desk where you must stand to reach it.  Move your cell phone a few feet away.  Move your mini fridge from beside your bed.  Make it so you must get up to change the channel on the TV or move the remote a couch or a chair away.  Think this is simple?  It is, that is the brilliance my friends.  But the amount of times your getting up to move will be significantly increased.

Move more, burn more, think better, feel better.

And just to back this idea up, I've been doing it.  And our research shows that the more you move, the more productive you are, and the better you learn.

Things that I have "far away:"
1) My trash can at work...I go here a lot, makes me get up at least once every ten to fifteen minutes and doesn't interrupt my work.  If anything, it makes me more productive.
2) My cell phone.  I put it farther away from my desk so I can't conveniently check it whenever I want to.  I must go to it.  I also do this at home.
3) The remote.  When and IF I watch TV I'll put the remote one couch away.  It was annoying at first, but when I realized just how much even little movements can make a huge difference, I don't mind it anymore.

Get creative.  What can you move farther away?  Post your ideas below, I'd love to hear em.  And don't forget to take my (now weekly) poll on the side of this page.

This post wasn't helpful to you?  Well then just stay tuned for tomorrows post.  Or later tonight's post.  Depending on my ambition levels.