Baby Steps- Day 25

Physical

Remember the other day I wrote the highly quoted phrase, “You are what you eat.”  What you also need to pay close attention to is not just what you eat, but what you drink!   Did you know you could be adding thousands of extra calories to your diet in just one week depending on what you drink? We tend to waste our daily calories by drinking things that don’t do too much for our bodies. Water makes up about 60% of your body weight. Our cells and vital organs need water to function properly. Let’s give our body what it needs!

The Institute of Medicine determined that an adequate intake for women living in a moderate climate is 2.2 liters (about 9 cups) of total beverages a day. I’m sure you’ve heard people say to “drink 8 glasses of water a day.” Remember that liquid includes the liquid in your food as well. Some experts say to drink about half of your body weight of water a day. For instance, if you weigh 150 pounds, you should drink about 75 ounces of water a day.  One thing to consider when determining how much water to drink in a day is your environment. If you live in high altitude or in a dry climate you need to increase your fluid intake.

If you exercise (which you should be doing) your body loses extra fluids.  The American College of Sports Medicine recommends that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.  You’ll need to drink at least an extra 2.5 cups of water when you have a short workout. Those of you with an intense workout you’ll need to drink even more fluids.

When you’re drinking enough fluids, urine flows freely, it is light in color and it has no odor. When your body is not getting enough fluids, your urine gets darker in color, and its odor increases because the kidneys trap extra fluid for bodily functions.  Who wants stinky pee?  LOL.  Drink your water ladies!

Just think, by drinking water your pee won’t stink, you’ll be hydrated so your body functions at a higher level.  What a lot of you will really like is that drinking water can possibly help you lose weight!  Just think about this…every time you drink a can of soda you are drinking about 140 or more calories.   A 32 oz container of Gatorade can cost you 200 calories, not to mention the sugar and other stuff in it.  If you cut that out, you could be saving yourself almost 1000 calories a week!!! Let’s say you are a 2 can a day gal, you’ll be cutting out almost 2000 calories a week!  You could lose about a pound a month or more just by cutting out the extra calories you usually drink, and replacing them with water! Don’t drink your calories.  It’s not worth it.  Water is good for you.

Here’s a handy quiz that you can take to tell you How Much Water You Need.

Baby and Big Action Step

Your action step is to drink water daily.  Calculate and drink the recommended amount of water for you.  If you want to take a Big Step, stop drinking things that boost your calorie intake, unless you make fresh juice or a smoothie at home.  If you want to drink something else besides water try non-sweetened drinks like herbal tea, or almond milk.  From now on let’s drink our daily requirement of water.   For a little fun post the number of cups of water, or ounces of water you drink on Facebook without an explanation.  So you may type “80″ and that’s it. 

How much water did you drink today???

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Baby Step 24

Spiritual

I can’t believe that we are just 4 days away from the end of our challenge. This has been amazing for me.  Just reading your comments, emails, tweets, and Facebook messages have truly inspired me.  You ladies are doing a fantastic job.  Thanks for joining me on this journey.

Today we are back to working on ourselves spiritually. Last time you should have done a few random acts of kindness. Here’s what one of our readers did.  She gave $60 to someone for their groceries! Isn’t that awesome!!  I’ll share mine.  I was at Target the other day waiting for a SUV to pull out of a parking spot.  The driver backed into a parked truck and then she proceeded to hightail it out of there!  I couldn’t believe it.  I debated for about 15 seconds whether I would just park my car and go inside or chase her.  I decided to chase her!  I followed the Expedition out of the Target parking lot a couple of blocks down until we stopped at a stoplight where I was able to write down her license plate numbers.  When I returned to Target the driver of the truck was sitting inside.  I told her what I saw, and gave her the plate numbers.  She was very grateful.  Funny thing is she was sitting in the truck when the lady hit her!! I can’t believe the nerve of people.  The lady in the Expedition didn’t even stop to check to see if there was any damage.  She just drove off sipping her latte.  Anyhow, I was glad that I wasn’t selfish, or lazy, and let kindness lead the way.

We are going to take the random acts of kindness we did last time to another level.  I spoke with life coach Byron Davis, and here’s what I learned from him about giving value.  He said, “There are 3 kinds of value.  You can give your time, energy/effort, or resources.  More often than not, some of your greatest moments of growth are when you freely give to others.  Giving of your time, energy, and your resources will immediately expose areas that you may need to grow.  You can find that you are more selfish than you thought.  You might discover that you fall into a a pattern of laziness.  Or, you may just find that you are apathetic which is the greatest killer of growth.  Whatever it is, giving freely can be a catalyst to growth.” I’m not for staying the same ladies.  I am so far from perfect that I need to go beyond myself and help others.  Who’s with me?

Your action step is to plan to give your time more often. Volunteering is what you are going to do.  If you are already giving your time, please don’t try to add more.  One thing we should all avoid is spreading ourselves to thin.  Giving your time at 5 different places, and running a household is a lot!! Today’s challenge is for those of you who aren’t currently volunteering somewhere. Studies have shown that people who do volunteer work for 2 or more hours per week have lower rates of depression, heart disease, live happier more fulfilled lives, and they have greater self-esteem.  This is especially true for older adults.  So what’s stopping you?

It’s time to get to work ladies.  Here are some ideas to get you giving your time.  Tutor kids in your neighborhood.  Coach your child’s team.  Build a house with Habitat for Humanity. Visit elderly homes on a regular basis.  Help your local shelter.  Clean up your local park.  Teach Sunday School.

Of course you can always volunteer on your own, but wouldn’t it be great to do something with your kids?  We are going to get our kids updated passports to get ready for a mission trip, to help an orphanage.  If you want to inspire your teens, have them check out DoSomething.org and plan something with them. Search your heart, what makes you upset, or pull your heart strings?  If you feel compassion towards some area like poverty, hunger, homelessness, older people, kids, abused women, veterans, etc.. that’s probably where you should start looking to volunteer.  If you don’t want to work with an organization but have and idea in mind, but you don’t know how to do it, check out DoSomethingWorld.org for inspiration, and how-to tips.  Do a little research, find out where your help is needed.  Step out of your comfort zone, extend a hand where help is needed, and volunteer.  It could not only help and change someone else’s life, but it can also change yours. 

Big Step 24

For those of you who are serious about making an impact on the world, show it!  We can’t just say we believe in something and not act.  Big Steppers your action step is to find ways to help in your community (and if you can around the world) by offering your time.  Grab your organizer and schedule in your service schedule for 2012. Not just for this month, but for the next 12 months (if you dare).  If you can’t fill it in this far in advance, at least figure out which organizations you will be helping and write them in your journal! You can choose the same organization to help each month, or you can make up your own service events.  If you’d like to mix up who you help throughout the year that’s fine too.  Maybe one month you can help an organization like Children’s Hunger Fund helping them make Food Paks for those in need (kids can help with this too).  If you love to paint, volunteer in your city to help remove graffiti. Have a heart for pregnant teens?  Volunteer at a teen pregnancy home, or pregnancy counseling center.   There are an infinite amount of organizations that could use your help.  Ask your local church for a list of places you can volunteer, check out DoSomethingWorld.org,  look on serve.gov and allforgood.org these sites, and countless others can help you find places to serve.

Let us know what Good You Will Do in 2012!

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Baby & Big Step 23

Mental

In order for our bodies to function properly we must have the right fuel.  Have you noticed when you eat a double cheeseburger, or drink a Big Gulp shortly after you just don’t feel too good.  Your body isn’t the only thing that needs to be fueled properly, your brain does too.  According to Psychology Today mood, motivation, and mental performance are heavily influenced by what you eat.

You know the old saying, “You are what you eat” well this is certainly true when it comes to brain function.  When we eat the wrong fats, and a lot of it, research shows that you may experience more aggression and depression.  But, when you eat good fats, like omega-3′s your brain function works at an optimal level.  Fats make up sixty percent of the brain and the nerves that run every system in the body.  You can get good fat in omega-3 rich foods like salmon, sardines, pumpkin and flax seeds.

Do you like hot soothing drinks on a cold day?  If you want a drink to help boost your brain, instead of coffee grab a green tea.  Recently a study of 1,000 Japenese people over 70 found that those who drank the most green tea, showed the least signs of a decline in cognitive skills due to aging.   No coffee, didn’t do the trick the same as green tea. 

Speaking of tricks.  Here’s one that will help your brain function clearly and efficiently.  Instead of eating 3 big meals, break the food you eat throughout the day into smaller meals.  This gives your brain a chance to use what it has been given at a more steady pace.  Try eating every 2-3 hours, 5-6 smaller meals.  I’ve read that larger meals are too much for our brains, making them perform at lower levels when we consume them.  Remember, eat small meals more often, and you’ll get big results when it comes to brain power.

Did you know that the primary fuel for your brain is glucose, which comes from carbohydrates. I bet you are saying, “But carbs aren’t good for you??” Sure they are.  You just need the “right” carbs.  Oats are carbs, and they are good for your brain ladies.  Your body breaks down the carbs in oats very slowly, which means they can help keep you sharp for several hours.  Here’s a link to our Kid Approved Baked Oatmeal, it tastes like oatmeal cookies.  If you want something fast and easy for you and the kids here’s a link to How To Make Healthy Instant Oatmeal!

I’m sure you remember when you were pregnant your doctor making you take vitamins or eat more foods with folate.  I had no idea at the time that folate was good for your brain!  One legume that’s full of folate are lentils!  Folate can help to reduce the level of amino acids in your body that can impair your brain function.  It’s a great time of year for lentil soup, or throw them in your salads.

There are tons of healthy whole foods that you can add to your diet to increase your brain power.

Action Step: Continue dumping the junk in your house.  Add as many brain foods into your diet as possible!  Enjoy!

10 Great Brain Foods

(In no particular order)

1. Blueberries
2. Wild Salmon
3. Broccoli
4. Eggs (particularly yolks, or egg whites if DHA enriched)
5. Avocados
6. Almonds
7. Walnuts
8. Whole Grains
9. Beans
10. Cacao  (or dark chocolate with at least 75% cacao, just 1/2 – 1 oz)

What’s Your Favorite Brain Food??

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Baby & Big Step 23

Mental

In order for our bodies to function properly we must have the right fuel.  Have you noticed when you eat a double cheeseburger, or drink a Big Gulp shortly after you just don’t feel too good.  Your body isn’t the only thing that needs to be fueled properly, your brain does too.  According to Psychology Today mood, motivation, and mental performance are heavily influenced by what you eat.

You know the old saying, “You are what you eat” well this is certainly true when it comes to brain function.  When we eat the wrong fats, and a lot of it, research shows that you may experience more aggression and depression.  But, when you eat good fats, like omega-3′s your brain function works at an optimal level.  Fats make up sixty percent of the brain and the nerves that run every system in the body.  You can get good fat in omega-3 rich foods like salmon, sardines, pumpkin and flax seeds.

Do you like hot soothing drinks on a cold day?  If you want a drink to help boost your brain, instead of coffee grab a green tea.  Recently a study of 1,000 Japenese people over 70 found that those who drank the most green tea, showed the least signs of a decline in cognitive skills due to aging.   No coffee, didn’t do the trick the same as green tea. 

Speaking of tricks.  Here’s one that will help your brain function clearly and efficiently.  Instead of eating 3 big meals, break the food you eat throughout the day into smaller meals.  This gives your brain a chance to use what it has been given at a more steady pace.  Try eating every 2-3 hours, 5-6 smaller meals.  I’ve read that larger meals are too much for our brains, making them perform at lower levels when we consume them.  Remember, eat small meals more often, and you’ll get big results when it comes to brain power.

Did you know that the primary fuel for your brain is glucose, which comes from carbohydrates. I bet you are saying, “But carbs aren’t good for you??” Sure they are.  You just need the “right” carbs.  Oats are carbs, and they are good for your brain ladies.  Your body breaks down the carbs in oats very slowly, which means they can help keep you sharp for several hours.  Here’s a link to our Kid Approved Baked Oatmeal, it tastes like oatmeal cookies.  If you want something fast and easy for you and the kids here’s a link to How To Make Healthy Instant Oatmeal!

I’m sure you remember when you were pregnant your doctor making you take vitamins or eat more foods with folate.  I had no idea at the time that folate was good for your brain!  One legume that’s full of folate are lentils!  Folate can help to reduce the level of amino acids in your body that can impair your brain function.  It’s a great time of year for lentil soup, or throw them in your salads.

There are tons of healthy whole foods that you can add to your diet to increase your brain power.

Action Step: Continue dumping the junk in your house.  Add as many brain foods into your diet as possible!  Enjoy!

10 Great Brain Foods

(In no particular order)

1. Blueberries
2. Wild Salmon
3. Broccoli
4. Eggs (particularly yolks, or egg whites if DHA enriched)
5. Avocados
6. Almonds
7. Walnuts
8. Whole Grains
9. Beans
10. Cacao  (or dark chocolate with at least 75% cacao, just 1/2 – 1 oz)

What’s Your Favorite Brain Food??

Annett Davis, Olympian & Founder of Fit Moms Fit Kids