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September 18
Mrs_Hoffer
Posts: 5,193 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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Health Hacks
There is a wealth of knowledge within this group. I personally have learnt so much from you all, I could write a book with all the Health hacks you have taught me. Such as the amazing healing benefits of ingesting turmeric for inflammation. How fantastic is that!
I am still hungry for more knowledge though so today lets share our top Health Hacks. Tips and tricks you swear by that support your healthy life style and make you feel great.
Ill start us off with my Health Hacks.....
Gut and Immunity Health Hack: Apple cider vinegar can boost immunity it has beneficial bacteria and prebiotics that have a positive impact on the immune system. (I take a couple of shots a day and also use it as a salad dressing. I hate the taste but love that I haven't had a cold in a really long time.)
Digestive Health Hack: Chia seeds and oats both have an incredible amount of fibre which your digestive system needs to help move your bowel. (I sneak these in my diet daily and feel so much better for it.)
Mental Health Hack: Research suggests that cutting down on screen time has a great deal of benefits. It can boost your mood, increase productivity by freeing up time for things such as physical activity, give you a better night sleep and strengthen relationships. (I Limit my phone time by turning it off as much as much as possible and this has been life changing for me, keeping me more present and focused.)
Now tell us what are your top Health Hacks that you swear by and just can not live without?
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My biggest health mental hack has been learning not to argue with people about Apple cider vinegar! 😳😎Pretty much just in general everyone has their own opinion about things and just learning to let it go regardless of what their opinion is has been life-changing. 😵💫👍4
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Before I forget to post later today and say this: I ran almost 3 miles today while TALKING. Like, I could talk without dying. My SIL wanted to stop and start walking just short of 3 miles but guys… this is like a landmark for me. I ran without music to drown out my sounds, I wasn’t horrified by the sounds I was making while running, and I could TALK. It was a smidge slower than normal becuase of talking but still… victory and progress! 🙌🏻🎉🥳17
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I’m going to call these mental health epiphanies rather than hacks, but they’ve been key for me:
Realizing everyone’s body is different and what works for one person won’t necessarily work for you - so if you try it and it doesn’t, don’t just assume you’re doing it wrong and failing. It also doesn’t mean it can’t work for someone else. Find what works for you and do you.
That being said, listening to people that tell you to back off a little so you don’t make an injury worse is ok too. Life is about balance.
Oh, oh. Also - biggie - realizing that people refusing to recognize your progress or trying to make you feel bad about the changes you’re making is more a reflection on how they feel about themselves than it is on you. It doesn’t mean you aren’t kicking a**, it just means they have some self reflecting to do.
Last one: Buying clothes that fit properly and are cut to suit you (not just the cheapest thing on clearance that fits) can do wonders for your confidence.
❤️9 -
Congratulations on your progress with running @mshawski — that must feel great! I really like your “mental health epiphanies”. Especially the last one on finding clothes that fit and flatter. I had this thought yesterday as I clomped around in pants that are CLEARLY too big on me now as I spent too much time hiking them back up. The denim capris I had on the day before — same.
Why won’t I get rid of these and find something that better fits and flatters now rather than waiting the year it might take to lose weight and get started in maintenance? Our minds can be very funny (I find).
So thanks for sharing! Your post has inspired me to get rid of these and pull out some pants that fit from my closet of many sizes. And permission to go out and buy new pants if needed.6 -
Thanks for the introductory post for today @donna25trinity — looking forward to following along today and learning from everyone.
I am really early on my journey, and have found a couple of things that I find helpful (and maybe someone else will too):
1. Measure out the milk I intend to use for the day for my coffee and tea into a smaller container and pre-track it for the day. I was surprised to learn how much I was using, was underestimating and had been hidden from my calorie count for the day.
2. Prep four days of raw veggies at a time and store them (layer with damp paper towels if their “freshness” would be improved by this). I am more likely to choose them as a snack if they are prepped. This also speeds up meal prep and makes them easier to measure.
3. I do the same with apple slices (sprinkle of lemon juice and water helps them from browning or use Ambrosia apples — they don’t brown).
4. Use your leftover prepped raw veggies or apples (if there are any) in soups, stews, and other dishes you cook (e.g., celery in egg salad, carrots and apple in salad each day).
5. Toast some raw walnuts and keep them in the freezer for salads or a boost of protein with your apple, etc.
6. Hard boil eggs once a week and store them in a marked carton (the happy face made with a sharpie pen on the top of an egg has always been the signal in our house that it has already been hard boiled). If you have an air fryer, it has never been easier to prep hard boiled eggs. I always have them on hand and love a sliced egg on two Wasa crackers with dijon and 1/2 tablespoon of light mayonnaise. Add them to salads. Just peel and eat one with salt and pepper. Delicious!
7. I pre-portion or buy pre-portioned serving sizes of any foods that are “risky” for me. We are all different in this regard. I can have the big Costco container of mixed nuts in the house but I measure out portion packs in advance. The “portion” pre-measured (i.e., 1/3 filled) teeny tiny Rubbermaid containers are a “rich” treat. 🥺Sometimes when I see them measured out this way, I’d rather have something else.
8. I always have fat free plain greek yogurt in my fridge. I love it and substitute it for sour cream, eat with canned peaches (or fresh right now), frozen cherries, etc.
9. I keep tins of water packed tuna and salmon in the fridge as I am much more likely to enjoy and use them if they are already cold.
10. Skim milk powder - yes it smells disgusting (to me). But, it is a high source of nonfat protein, natural, and not packed with chemicals, and can be added dry to soups, stews, my decaf coffee (along with some 1% milk is still my preference), or other foods. Honestly, I do not notice the smell or taste when I use it this way. I use the dry powder — not the powder reconstituted with water.
12. We eat as few pre-packaged and prepared foods as my time economy will allow. I love to cook, and I now really love to know more about and to control what my family is eating. Hidden fats, sugars, and other preserving chemicals are what they are. When I can, I prefer to cook or eat from restaurants or convenience food creators that don’t rely on pre-packaged ingredients or ingredients I wouldn’t allow in my own kitchen.
13. I always have pre-portioned healthy soups in the freezer. I do big batch cooking when I can and freeze them. My daughter “steals” them when she comes to town and I prep in advance for that theft. We all love lentils and legumes, quinoa, etc, but love them most when hidden in soups.
14. Canned chick peas, black beans, white kidney beans, any beans —rinse, drain, and store in fridge so there is no excuse to not add them. I cook up a batch of red lentils each week and store them in the fridge/freezer. Then they are ready to “hide” in foods.
15. If I am not able to manage myself around a specific food, or I if will obsess about it, I don’t bring it into the house.
Bring on your ideas - can’t wait to read them!
Happy Saturday everyone ☀️
Julie10 -
@jamcnewman - do it! I found stitch fix and thred up great places for this. Stitch fix first since they sent me stuff I wouldn’t normally have tried and I realized hey this looks good on me, and then thredup when I couldn’t bring myself to spend money on the “in between sizes”. Spending money on the in between sizes has also helped me realize that if this is where I stay for a while, that’s cool too and not a failure. It might not be the 80lbs I wanted to lose, but it’s 60lbs of the way there and maybe my body just needs to be here for a while for a rest. Also, I look way better in the new to keep threds so keeps the fact that what ive done is a major accomplishment in front of me even if some days it just feels like I’m failing.
But seriously, find pants that fit that booty! ❤️6 -
@jamcnewman - do it! I found stitch fix and thred up great places for this. Stitch fix first since they sent me stuff I wouldn’t normally have tried and I realized hey this looks good on me, and then thredup when I couldn’t bring myself to spend money on the “in between sizes”. Spending money on the in between sizes has also helped me realize that if this is where I stay for a while, that’s cool too and not a failure. It might not be the 80lbs I wanted to lose, but it’s 60lbs of the way there and maybe my body just needs to be here for a while for a rest. Also, I look way better in the new to keep threds so keeps the fact that what ive done is a major accomplishment in front of me even if some days it just feels like I’m failing.
But seriously, find pants that fit that booty! ❤️
Love this!!! Thanks.2 -
@mshawski - Congrats on achieving "conversational pace", that is the most important thing to develop as a runner. The vast majority of your runs (80% minimum) should be at that effort. It is the sweet spot where your body gets all of the cardio and muscular development but with faster recovery time and less of a beating on your body, maximizing time you can spend running as well as maximizing the benefits.7
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18 Sept
✅✅✅
6 -
Before I forget to post later today and say this: I ran almost 3 miles today while TALKING. Like, I could talk without dying. My SIL wanted to stop and start walking just short of 3 miles but guys… this is like a landmark for me. I ran without music to drown out my sounds, I wasn’t horrified by the sounds I was making while running, and I could TALK. It was a smidge slower than normal becuase of talking but still… victory and progress! 🙌🏻🎉🥳
Morning @mshwaki aw that's awesome!!2 -
Stitch fix is great. I use them too! I need to check out thread up. Thanks for the tip.@jamcnewman - do it! I found stitch fix and thred up great places for this. Stitch fix first since they sent me stuff I wouldn’t normally have tried and I realized hey this looks good on me, and then thredup when I couldn’t bring myself to spend money on the “in between sizes”. Spending money on the in between sizes has also helped me realize that if this is where I stay for a while, that’s cool too and not a failure. It might not be the 80lbs I wanted to lose, but it’s 60lbs of the way there and maybe my body just needs to be here for a while for a rest. Also, I look way better in the new to keep threds so keeps the fact that what ive done is a major accomplishment in front of me even if some days it just feels like I’m failing.
But seriously, find pants that fit that booty! ❤️
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Before I forget to post later today and say this: I ran almost 3 miles today while TALKING. Like, I could talk without dying. My SIL wanted to stop and start walking just short of 3 miles but guys… this is like a landmark for me. I ran without music to drown out my sounds, I wasn’t horrified by the sounds I was making while running, and I could TALK. It was a smidge slower than normal becuase of talking but still… victory and progress! 🙌🏻🎉🥳
Great job @mshawski I know where you are coming from, these milestones are epic! Lol, I remember when I first started my breathing was horrifying, and people passing me or out in their yards probably thought I was going to die.
@jamcnewman holy cow, you are organized!! I'm impressed.5 -
@mshwaki love ur epiphanies and I want to know are u reading minds these days? Ha ha cos before I went to bed last night i put all these cheap as clothes in my online Shopping cart ha ha! I won't be buying them now tho. Ha ha! Ur so right! Better to spend a bit more and feel great in them! Xo5
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I’m really enjoying this thread. Everything that I’ve learned has been very personal to me and my own experience. I discovered old posts of mine on MyFitnessPal about what I was doing when I was at my target weight and I’ve started doing that again and I feel better on it - a bit more protein and less carbs. I aim to keep carbs under 100g a day.
Everyone’s body and chemistry is so different. I discovered that breastfeeding absolutely did NOT help me lose weight… not in the slightest. Once I stopped BF the work related stress eating stopped. Definitely hormone triggers for me!
I feel more in tune with my body than I have felt in a long time. The next thing I’m going to try is eating at a deficit 3 weeks out of the month and eating maintenance for a week out of the month to coincide with my cycle. I think this will be kinder to my body. I’m sure progress will slow down but I have a feeling it will have a long term positive affect overall. Let’s see…
✅ exercise - lots of walking as usual
✅ tracking
✅ calories - still not much of an appetite these days5 -
WhatMeRunning wrote: »@mshawski - Congrats on achieving "conversational pace", that is the most important thing to develop as a runner. The vast majority of your runs (80% minimum) should be at that effort. It is the sweet spot where your body gets all of the cardio and muscular development but with faster recovery time and less of a beating on your body, maximizing time you can spend running as well as maximizing the benefits.
@WhatMeRunning I know I like to complain that I am not improving, but the truth is the change in my breathing has been radical!5 -
@jamcnewman ok I am soo obsessed with ur hacks and hve taken notes. I never knew about the damp paper towels and lemon juice i will do this 4sure!!! Ps: I'm also now craving a nice veggie and lentil soup. Ha ha I'll hve to make some today and freeze it. It's been such a long time since I've had it so thanks for that!! He he!! Pps: I tots know wat u mean with measuring out ur milk for the day. I was at a plateau for ages then recently started weighting my milk Dammm I got the shock of my life wen I discovered I'd been under estimating, I was having triple the amount! Xo4
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18th Sep
Pass day 3 used and really enjoyed it! Didnt go too over board either which I'm happy about. Went 250 over maintaince, used my exercise calories and I tracked everything so happy with that! Walk 30 min then took bub to the park and chased after him for another 30 min.
No grazing
Had me time
Xo8 -
✅ exercise - Walked the dog (did I mention he is a Great Dane?), then did Launchpad 2.3
✅ tracking
✅ calories
I don't really have any special health hacks. For me it is enough to just try to make healthier choices, cook healthier foods, drink more water, and try to move every day. I will try some other things as I progress, but for now, that is what I can do.
"Success is the sum of small efforts, repeated day-in and day-out." ~ Robert Collier6 -
Yes X 3
Exercise was strength training.
I've mentioned it before but my biggest health change has been basing my diet around vegetables. Every recipe I used I challenge myself to add an extra serving of veg as it's often lacking.
Spinach is such a great and easy one to chuck into lots of food easily without changing flavour. Grated carrot, courgette and beetroot are useful too.
Adding to this roasted vegetable are so tasty. There's a series of books called the roasting tin. The green roasting tin is our favourite. Healthy and delicious and easy. Win win.7 -
September 18, 2021
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (18 days-free )
(I go "nuts" with nuts most times, trying to continue a good habit this month. Counting the number of "nuts" free days.) I am still learning a lot about myself in this area!
Pass day 0/3 (this is for accountability to myself and my records).7 -
16/17/18 Sept - all good.
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days Remaining
Health hacks:- keep CI < CO; prelog; weigh/measure portions
- Hydration - I put a large jug of water on the table at lunch/dinner, and often drink a glass while waiting for the kettle to boil mid morning/afternoon
- Eat a variety of whole fruit/veg daily.
- NO smoothies!!! Let your stomach burn calories processing the food, not the blender.
- regular exercise
6 -
I tracked and logged my exercise was helping to finish re surfacing the house foundation we are now done with the renovations project
My hacks are to have a variety of music for various moods I maybe in such as hard spinning or just relaxing. I have begun to play acoustic guitar again I may not be a rock star but it is satisfying.
A fruit smoothie for breakfast with protein, frozen fruits I control and wheat germ or chai seeds.
Minimal eating out as I can’t control what is in the food, cooking at home I can.
Sleep, get a good nights rest and do not neurosis if you mess up today as there is tomorrow.7 -
SEPT 18
Exercised: Yes - long walk
Calories: Yes
Tracked: Yes
1/3 Pass Days Used5 -
I cook up a large batch of chicken soup with veggies and then freeze it into individual servings. That way if I get home late, or something else interferes, instead of just eating whatever I can put my hands on, I simply defrost a portion. I usually get about 10 servings out of a large chicken. When I get down to 3 servings, I cook up another batch. I have it down to a science now and have shaved some serious time off the process.
Saturday, September 18
Tracking: Yes
Calories: under
Exercise: Yes, walk and stretch
Pass days to date - 49 -
Exercise:
Weight circuit sans legs. My knee has been a lot more "distracting" lately and I'm nervous, so I've decided to let the leg weights go for awhile just in case. Also 45 aggressive minutes on the elliptical
Tracking:
Calories: I decided to go up 100 calories a day and really try to hit the mark (which I often didn't do with the lower goal), so tonight I ended up needing to eat a ton of calories after 8pm. Ugh. On the other hand I worry about getting too many calories early in the day and running out...fine line. 7 -
Yes, yes and yes
Walking and weights
6 -
Tracking: Yes
Calories: yes
Exercise: Yes7 -
September 18
Hello! Day completed.
Exercised?: Yes. Workout video.
Calories?: Yes
Tracked?: Yes
1 Pass day used.5 -
Before I forget to post later today and say this: I ran almost 3 miles today while TALKING. Like, I could talk without dying. My SIL wanted to stop and start walking just short of 3 miles but guys… this is like a landmark for me. I ran without music to drown out my sounds, I wasn’t horrified by the sounds I was making while running, and I could TALK. It was a smidge slower than normal becuase of talking but still… victory and progress! 🙌🏻🎉🥳
Oh my gosh!!!! I LOVE
this!!!! You are killing it Maryann!!!!
CONGRATS!!! 🎉🎈🏃🏻♀️💨4
