Loophole #4 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #4: Lack of Control Loophole

We argue that we don’t have control over the situation, and circumstances have forced us to break a habit. However, usually we have more control than we admit.

Weirdly, people often have an illusion of control over things they can’t control—“If I spend a lot of time worrying, the plane is less likely to crash” “If I play my lucky numbers, I’ll win the lottery eventually” — but deny control over things they can control — “If there are free donuts in the break room, I can’t resist eating them.”

·         The dog ate my homework.

·         Someone brought bagels to the meeting.

·         I’m too stressed to deal with this now.

·         I travel all the time.

·         I’d had a few beers.

·         It’s impossible to give up sugar.

·         The subway always makes me late.

·         My favorite trainer quit.

·         My kids take up all my time.

·         We opened a bottle of wine, so we have to finish it.

·         Someone else chose this restaurant.

·         I’ve never been able to resist this.

·         I started without realizing what I was doing.

The Lack of Control Loophole is closely tied to another popular loophole…the Apparently Irrelevant Decision loophole. We’ll post that next.

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loophole #3 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #3: The Tomorrow Loophole

This loophole depends on “tomorrow logic.” Now doesn’t matter much, because we’re going to follow good habits tomorrow.

·         It doesn’t matter what I eat now, because I’m starting a diet tomorrow. (Research shows that people who plan to start dieting tomorrow tend to over-eat today.)

·         I’m definitely on track to finish my paper on time, because starting tomorrow, I’m really going to buckle down.

·         I’ll be really frugal in January so it doesn’t matter if I spend too much in December.

·         Today I’m eating whatever I want, but tomorrow I’ll be “good.” (People tend to self-regulate day-by-day, but everything counts.)

Tomorrow logic undermines good habits by making it easy to deny that our actions clash with our intentions. It’s nice to think about how virtuous we’ll be, tomorrow. In one study, when subjects made a shopping list for what they’d eat in a week, 70 percent chose fruit instead of chocolate; when asked what they’d choose now, 74 percent picked chocolate instead of fruit.

Postponing a start may also lead to the unhelpful phenomenon of the “last hurrah.” “I’m starting my diet on Monday, so I deserve to eat anything I want until then.” Some people even fool themselves into thinking that extreme indulgence now will give them more self-control when the magic future day arrives. But eating a giant bowl of ice cream today doesn’t make it any easier to resist tomorrow, and spending an entire day watching TV doesn’t make a person feel more like working the next morning.

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loophole #2 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So to continue our series, every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting. If you’ve missed some categories, take a look back at our previous posts!

Loophole Category #2: Moral Licensing

In moral licensing, we give ourselves permission to do something “bad” (eat potato chips, bust the budget) because we’ve been “good.” We reason that we’ve earned it or deserve it, or that some “good” behavior has offset something “bad.”

·         After the day I had, I’ve earned a nice glass of wine.

·         I’ve been losing weight steadily on this diet, so it will be okay for me to cut a few corners.

·         I’ve been so diligent about meditating, I deserve a day off.

·         I haven’t had Girl Scout cookies in years, so I should be able to have some now.

·         After all I do for others, I’m entitled to a little treat for myself.

·         I didn’t have a first course so I can have dessert. (Skipping a small green salad justifies a giant piece of cheesecake.)

·         I’ve ordered a big salad of organic fruit with my pancakes, so my meal is healthy. (This is an example of the “health halo.”)

In a particularly popular yet counter-productive variation of moral licensing, people who want to lose weight use exercise to justify eating or drinking. “I went running today, so I’ve earned a few beers.” The fact is, research shows that while exercise is very important for good health, exercise doesn’t help with weight loss; weight loss is driven by changes in diet.

Sometimes, in fact, we don’t even wait to earn or deserve something “bad”; we argue that we’re entitled to be “bad” now because we plan to be “good” in the future.

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loopholes - Do you fall into any of these categories when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #1: The False Choice Loophole

In this category, two activities are posed in opposition, as though you have to make an either/or decision, when in fact, the two aren’t necessarily in conflict. Here are some examples:

·         If I join that group, I won’t have any time with my children.

·         I haven’t been exercising. Too busy writing.

·         I don’t have time to work on my draft, I’ve got too many emails to answer.

·         If I go to sleep earlier, I won’t have any time to myself.

·         I’m so busy, I’ll make those appointments once things calm down.

Even outside the context of a habits, false choices often appear as a challenge to a happiness project. Is the habit that you want to foster really in conflict with your other values? Usually, if you’re honest with yourself, it’s not.

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

10 Strategies to Eat Healthy While You Travel

Traveling means you sometimes can’t avoid eating out. Whether you're traveling for business or pleasure during the summer months, dining out can be a pleasurable experience and a welcome deviation from cooking, but you want to be especially prepared during these situations.

What to eat when you travel can become a big stressor. As much as possible, plan ahead by packing your own healthy snacks and meals. Keeping these 10 principles in mind and remaining flexible will allow you to eat well in any occasion.

1. Bring an emergency pack. You wouldn’t forget your toothbrush or extra walking shoes, so add one more thing to your checklist and be prepared and prioritize your emergency pack accordingly. Over time you will find your favorite version of the pack, but here’s an example of what you could include:

· A small bag of raw almonds, walnuts, or pecans

· A small bag of cut carrots or cucumbers

· A small container of hummus

· A healthy protein bar

2. Be wary of salad bars. Serve-yourself salad and food bars, can be colorful buffets of bacteria where the food sits out for hours, touched by countless other people.

3. Be very clear about your needs. Asking your server questions before you order can save confusion and frustration once your entrée arrives. Most restaurants are set up to accommodate food sensitivities and special requests, so don’t let the menu dictate what you order. Likewise, hosts will usually be very accommodating about special needs for dinner parties. Don’t be afraid to speak up.

4. Choose the restaurant when you can. When dining with others, research your options online and suggest a few options to your party. Most people are happy when someone else makes the decision, and choosing puts you in the driver’s seat to find healthy options. Most places have online menus, and even most airports or road stops provide one healthy option. Look for those with high-quality foods like grass-fed beef, wild-caught fish, and organic produce.

5. Request a “crudité platter,” fresh fruit, or olives as a starter or appetizer instead of the breadbasket. Bread and alcohol at the beginning of a meal increase your hunger and alcohol decreases your inhibitions, making it more likely that you’ll make a play for the cheesecake. Specify a healthier option. Likewise, opt for berries instead of a high-sugar confection for dessert.

6. Be very specific about starch and dairy. These two slip into even innocuous-sounding dishes like soups. Again, always ask your server. More restaurants now offer gluten-free menus.

7. Pack the right supplements. Gut health becomes vitally important when you travel, especially in foreign countries where you are unsure about the food’s origin.

8. Make it simple. Ask for a grilled fish or chicken dish with a large plate of vegetables steamed or sautéed in olive oil. Almost any roadside or airport restaurant can do this. Anything glazed, breaded, or otherwise comes drowning in sugary sauce should be a red flag to stay away. If your entrée arrives with a grain or starchy carbohydrate, simply ask for another green vegetable instead.

9. Discover some “slow food” restaurants. These restaurants, where the atmosphere and ambience are soothing to your senses, are popping up more and more in big as well as smaller cities. Many use the highest-quality farm-to-table ingredients they can source. Our eating environment influences how much we end up consuming. Slowing down and savoring your food helps you better enjoy your meals and also helps you eat less. Airports provide a great opportunity for this if you have several hours before your flight. Slow down, breathe deeply, and enjoy the ambiance.

10. Drink smartly. We're talking about water, not alcohol! Fill your bottle with pure, filtered water if possible. Even public water supplies can contain parasites like giardia as well as unwanted toxins. You’re not necessarily safer with bottled waters. According to a four-year review by the Natural Resources Defense Council, an estimated 25% or more bottled water brands are merely tap water in a bottle. And, testing has even found that the popular Fiji Water is loaded with arsenic!

Eating out often leads to eating too much and too much of the wrong things. Eating too much of the wrong things or finding yourself in this situation often leads to stress. Being on vacation and traveling, in general, doesn’t mean you need to fall into this trap.

As awareness grows and the needs of health-conscious diners are met, menu options are changing and nutritionally intelligent choices are now available. And most chain restaurants now offer healthy options.


Source: Dr. Mark Hyman, http://drhyman.com/blog/2015/06/25/10-strategies-to-eat-healthy-while-you-travel/

Potassium – You’re Not Getting Enough

98 percent of Americans don’t get enough of the micro-nutrient potassium in their diet. Potassium is an important mineral because it:

1. helps to build muscles,
2. balances fluid and electrolytes in the body
3. controls the electrical activity of the heart
4. regulates blood pressure
The current recommendation is to consume 4,700mg of potassium every day, but as mentioned above, only 2 out of 100 Americans actually do. The average intake is 3,200mg for men, and 2,400mg for women.

While everyone knows the best sources of vitamin C, few people can list the best sources for potassium. The FDA has recognized this problem, and has proposed mandatory labeling of potassium content in food products.

As usual, the best sources for nutrients are whole foods. This is no different with potassium. Here is a list of potassium levels for your perusal:

Winter squash (1 cup, cooked) – 900 mg
Spinach (1 cup, cooked) – 840 mg
Avocado (1 cup) – 700 mg
Sweet potato (baked, medium, with skin) – 700 mg
Potato (baked, medium, with skin) – 600 mg
White beans (baked, half cup) – 600 mg
Broccoli (1 cup, cooked) – 450 mg
Banana – 425 mg
Mushrooms (1 cup, diced, raw) – 420 mg
Yogurt (5.3 oz container) – 400 mg
Pork (3 oz, cooked) – 380 mg
Lentils (1/2 cup, cooked) – 350 mg
Milk (1 cup) – 350 mg
Salmon (3 oz, cooked) – 325 mg

Reference: http://blog.fooducate.com/2015/05/01/potassium-youre-not-getting-enough/

Naturally Flavored Waters

Hi again, Heidi here for some tips of how to get in more water for those of you out there who simply dislike the taste of water.  Many of our clients have voiced that they just don’t care for the taste of plain water and are always looking for more alternatives.  The problem is that many of the flavored waters on the market today add sugar or poor alternative sweeteners, as well as chemicals to impart flavor.  That said, why not try flavoring your water with natural flavors like lemon, lime, cucumber or mint!  Believe it or not these items provide refreshing flavor that are also good for you.  See below:

Lemon Water:

·         Boost immune system

·         Energize and enhance mood, and reduce anxiety

·         Aids in liver detoxification from the citric acid

·         Balance body’s pH

·         Helps with weight Loss

·         Helps fight hunger cravings

·         Natural diuretic – allows toxins to be released from your body

·         Vitamin C helps skin purge toxins

Recipe:

Wash one lemon and slice.  Remove any seeds and add to a glass pitcher of water.  Chill and serve.

Cucumber, Lemon, and Mint Water:

Cucumbers:

Rehydrates body

Acts as an anti-inflammatory

Helps with weight loss

Helps with digestion

Fights bad breath

Provides antioxidants

Good source of B vitamins

Lemon:

See above

Mint:

Provides a touch of sweetness without added sugar

Helps settle stomach

Aids in digestion

Recipe:

Fill glass pitcher with water.  Wash lemons 2 to 3 small lemons and 1 cucumber; then slice thinly. Add lemons, cucumber, and 10-12 mint leaves to pitcher. Chill and serve.