Tag: sandwich

Sandwich in Some Healthy Habits

Today when the moon gets sandwiched between the earth and the sun seems like the perfect opportunity to sandwich in some healthy habits. I’m sure you’ve seen a million warnings in the past two weeks about protecting your eyes during today’s eclipse. You probably prepared by purchasing some special viewing glasses or creating a pinhole viewer. That tiny bit of preparation will protect your eyes as you view something spectacular.

eclipse
Eclipse

Making tiny changes in preparation for better health as you age can be just as easy and have a big impact over time. If you look at everything you think you should be doing to live a perfectly healthy lifestyle, it may so overwhelming that you don’t ever get started. Statistics indicate that the majority of us fall in this group. The CDC reports that only 20% of Americans meet physical activity recommendations and a 2016 study indicates only 3% of us live a healthy lifestyle.

It is important to note that you can improve your health by making small changes over time. A study published July 13, 2017, in the New England Journal of Medicine found that “Improved diet quality over 12 years was consistently associated with a decreased risk of death. A 20-percentile increase in diet scores (indicating an improved quality of diet) was significantly associated with a reduction in total mortality of 8 to 17%….” In other words, it didn’t take 100% improvement in diet to result in a significant reduction in mortality. And mortality is the extreme. Just imagine how much small changes can improve your everyday energy level, stamina, strength, flexibility, mental acuity, mood, and comfort level.

So often we look at eating well and working out as all or nothing propositions. When all seems like more than we can handle, we go for nothing. Knowing that even small changes can make a difference seems to indicate we should look at healthy habits more like a savings or investment account with benefits that grow slowly, but surely.

What do small changes look like?

Drink water 95% of the time rather than soda, diet soda, energy drinks, sweetened coffee drinks, lemonade, sweet tea, hot chocolate, or any other sweetened drink.
Eat an orange for breakfast rather than drinking orange juice.
Eat plain, unsweetened yogurt topped with fresh fruit rather than flavored yogurt.
Choose eggs and whole grain toast for breakfast rather than cereal and milk.
Snack on raw, unsalted nuts rather than the salted, roasted version.
Choose black beans over pinto beans.
Order a side of mixed vegetables rather than a choice of potato most of the time.
Reserve dessert for special occasions.
Snack on fruit rather than candy.
Pop your own popcorn using a tiny bit of olive oil spray.
Get salad dressing on the side and limit to 1 tbsp.
Buy frozen vegetables rather than canned when you can’t get fresh.
Cook with olive oil.
Take leftovers for lunch rather than eating fast food.
Substitute baked fish for one serving of red meat each week.
Eat less prepared meat.

Sandwich in some activity

Even if you don’t have an hour to spend in the gym, you can increase physical activity during your daily routine.

Stretch every morning.
Walk to lunch.
Walk a few flights of stairs before catching the elevator.
Do stair stretches before you head upstairs to shower.
Regularly park on the far side of the parking lot.
Do some yoga breathing at your desk.
Carry your own boxes.
Wear ankle weights on Saturday.
Do tricep curls with your cast iron skillet before cooking.
Find a video workout you can do at home when there’s no time to go to the gym.
Combine lifting light weights with warrior poses and lunges.

Make sure to rest

Get the electronic lights out of the bedroom.
Allow plenty of time for sleep.
Plan some down time each week.
Do something fun each week.
Don’t skip vacations.

As you can see, nothing on these lists sounds like a big deal. Everything is easily doable. In fact, it’s hard to believe that these changes can make any significant difference in your health. The great thing is, they can. Simple changes like these when made for an extended period of time can have many positive effects. Why not sandwich a few into your day?

https://www.cdc.gov/media/releases/2013/p0502-physical-activity.html

http://www.mayoclinicproceedings.org/article/S0025-6196(16)00043-4/abstract

http://www.nejm.org/doi/full/10.1056/NEJMoa1613502

Let Yourself Be Surprised

Sometimes it’s best to let yourself be surprised! I write a lot about planning, being prepared, and managing expectations. When you have to follow a specific dietary plan, those are important concepts. It’s hard to stick to a gluten-free regimen without preparing in advance. While that’s a reality, sometimes it’s nice to drop the preparation and let the universe provide.

When circumstances require us to focus on what may be missing, lacking, detrimental, or dangerous, it’s easy to slip into a perpetually defensive posture. For some of us this will feel like hopelessness, futility, or defeat. For others, it may feel like anger, stress, or frustration. Whatever its manifestation, the more time and energy we devote to seeing what’s wrong, the less we see what’s right. This can eventually erode our sense of safety, well-being, contentment, and happiness.

Perhaps it’s an innate desire to protect ourselves from this eventuality that leads patients newly diagnosed with celiac disease to respond in overwhelming numbers to the diagnosis as if it were worse than cancer. That brief glimpse down the road of constantly being on guard every meal of every day for the rest of your life – that’s overwhelming. To top it off, often while you’re still trying to get your mind around the idea, some medical professional is telling you it’s hard to follow a gluten-free diet.

Holy crapoly! How are you supposed to deal with all this stressful news when you’ve just been told to eliminate your favorite comforting cookie, doughnut, brownie, cinnamon roll or cupcake?

A large number of patients choose to ignore the diagnosis, or partially comply with a gluten-free diet. While this may alleviate some of the immediate stress, it ultimately creates more misery as the autoimmune system continues to assault and damage the body. It is especially important for patients who do not experience or attribute their symptoms to celiac disease to recognize that by the time they understand the importance of being gluten-free, they may have developed irreversible damage and/or have shortened their lifespan.

But what about those of us who feel so much better without gluten that we’re not tempted to cheat, but sometimes get weary from always trying to stay one step ahead?

Having to round up a snack hours in advance to make sure you won’t get too hungry if your after work event doesn’t serve gluten-free food can affect your sense of well-being on an already overbooked and stress filled day. By itself, packing that snack is no big deal. On top of a series of pressing deadlines, that snack can mean the difference between feeling content and feeling overwhelmed.

One way to help balance, and even offset, the weariness of wariness is to occasionally let your guard down and trust the universe to provide. The risk is that you’ll miss a snack or a meal. The advantage is, you may discover a new restaurant, convenience store, or product you’d otherwise miss.

I just finished two back-to-back road trips. Although I had a night in my own bed in between, I was home less than 24 hours. Because the second trip had come up suddenly, I had little time to prepare. I threw a banana, some almonds & some raisins in the car and headed out.
cheesewich
Three hours into the trip, I was hungry. I needed something more substantial than a banana. I stopped at a convenience store resigned to the possibility I might just need to finish off the almonds. I walked over to the refrigerated cases looking for water, and discovered an unfamiliar gluten-free snack – CHEESEWICHTM.

All four CHEESEWICH options contain one piece of salami sandwiched in between two pieces of cheese. A 2.5 oz serving has 0 carbs, 16 grams of protein, and 210 – 260 calories depending on the cheese flavor chosen. The product comes vacuum packed in a peel apart plastic package that’s convenient for travel or packing a lunchbox. Ready to eat as is, the combination can also be put between pieces of bread or placed on top of a cracker.

The salami is paired with your choice of Mild Cheddar, Colby Jack, Provolone, or Pepper Jack. I saw the cheddar first, so that’s what I grabbed. I ate it on the road because it was late in the day and I didn’t want to be too tired before I arrived. The CHEESEWICH was easy to hold with the package and eat without any mess, and the protein gave me plenty of energy.

Not only did I feel reinvigorated, I felt provided for. It was a great reminder that I often find what I need when I quit worrying about not having it. Reflecting on this makes me feel safe, positive, and calm.

This shouldn’t come as a surprise. I once flew into Canada spur of the moment. We parked the plane, rented a car, and headed out with no food, no hotel reservation, and no Google. About the time I thought we’d be sleeping in the car, we happened upon Pond’s Resort. There was dinner with a prominent New Brunswick resident, a room, and world class fly-fishing awaiting us. And that’s not the only time travel flexibility has delivered a great experience.
ponds
Even with this recent reminder that I can relax my efforts, I won’t stop planning altogether. That’s not the way I’m wired. I do intend to carry forward the good feeling that comes with letting go of expectations then being pleasantly surprised…at least until I need another reminder. Then I’m sure the universe will provide.


http://cheesewich.net/