Seriously Healthy (and Simple) Habits to Start your New Year Right

DRINK WATER: Water is essential for your body to function on a normal and healthy level. Everyday you lose water through breath, perspiration and urination, so it is essential to replenish your water supply. You can do so by drinking water and eating foods that contain water. So what does the doctor order? According to The Institute of Medicine an adequate intake for men is roughly 3 liters (about 13 cups, or a little less than a gallon) of total beverages a day. The adequate intake for women is 2.2 liters (about 9 cups) of total beverages a day. So get sipping ladies and gents and make 2014 a good one! We also found this article very interesting: Woman drinks water and looks 10 years younger.

MOVE: Walk around your neighborhood, play catch with your dog, head to the gym with a good book – We don’t care how you do it just move. In 2012 and 2013 physicians and researchers equated the adverse health effects of sitting to smoking. In an article by the LA Times, published in May of 2013 A study published in the journal Diabetologia in November 2012 and discussed that analyzed the results of 18 studies with a total of nearly 800,000 participants. When comparing people who spent the most time sitting with those who spent the least time, researchers found increases in the risks of diabetes (112%), cardiovascular events (147%), death from cardiovascular causes (90%) and death from all causes (49%). For those of you with a desk job, and little flexibility, Dr. Scharper recommends getting up often to head to the water cooler or just do a quick lap around the office. Thanks to modern technology there are lots of tools out there to help you gauge just how active you are. My personal favorite is the FitBit: http://www.fitbit.com/

EAT BALANCED MEALS: The best way to stave off hunger is eating meals that fulfill your nutritional requirements and offers balanced combination of fiber, protein and fat.  A fun way to practice a balanced meal is to eat all the colors you can. If your plate looks too brown chances are you are not getting a balanced array of nutrients. Add some leafy greens and colorful berries to a plate of grilled chicken and brown rice and you would be surprised how quickly a healthy, but lopsided meal becomes balanced.

BE KIND: At Serious Oats we are just as invested in our physical health as we are our mental health. And we are firm believers that the best thing for your mood, heart and soul is kindness. So head into the New Year with an intention to be kind. Every ounce of kindness, given or received, can elevate your mood and lighten your spirit.

LAUGH: Laugh therapist Steve Wilson says, “The effects of laughter and exercise are very similar. Adding laughter to familiar movements, such as waving your arms, activates just about every human physiological system, similar to traditional exercise.” And we know that laughter burns calories and reduces stress. So this year, even though we are getting pretty serious with our Serious Oats – Dr. Scharper says, “Don’t forget to laugh!”

Is breakfast really the most important meal?

Why is breakfast the most important meal of the day anyway? I am one of those folks that don’t get hungry until they have been awake for about 4 hours.  And by that time it is nearly lunch anyway. So the question I went in search of answering was - What are the real benefits of eating breakfast?

After doing some research it is pretty clear that the benefits of eating breakfast far out weigh any time or calories saved by skipping it. For example, studies have shown that kids do better in school if they have eaten a high-fiber low glycemic index food for breakfast.

Allow me to lay it out for you. There are two huge advantages to eating a nutritious breakfast.

• ·      Eating breakfast allows your mind to stay focused. The nutrients consumed at breakfast keep your mind functioning at its best and allow you to make quick and focused decisions. This is true for both kids and adults.
• ·      Eating breakfast can also help improve your weight loss program. Studies have shown that those who skip breakfast consume more calories later in the day and crave higher calorie foods when they make their meal choices.

But it is also important to note what kind of breakfast you are eating.  Breakfast high in fiber and protein with a low glycemic index will serve as an efficient fuel for your body vs. a donut or pastry, which serves as nothing but a filler.

In case you are interested. My three favorite breakfasts are:

• ·      A slice of Whole Grain, Double fiber, toast with slices of hard-boiled eggs on top with a pinch of salt.
• ·      A toothy whole grain toast with an olive oil drizzle and sliced avocado topped with cracked pepper and salt.
• ·      And of course – Serious Oats!