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Week #10: Take Time to Stretch– Journey to a Healthier and Happier You

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Welcome!!     I am spending the next year working my way through 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal.   Life happens, it happens to all of us.  Our tendency is to say, “I missed two weeks, I might as well give up”.  I don’t believe that, I just keep moving forward at my own pace.  As you can see again, it is a struggle for me to post each week.  I could just sit down and write a number of posts at once, but that would not be the truth.  The truth is I struggle to find time to take care of myself.  I spend most of my time caring for others and neglecting myself.    That is why you see such breaks in my posting.   I have to be honest so you can see the struggle is real and it is real for many people!

So know you are not alone.  No matter what façade we present we all struggle to keep with long term goals.  I wonder how many people had a goal to go to the gym in 2016….are they still going??   I am still focusing on my health though life interrupts me frequently.   You just pick up right back where you were.  Every step forward is progress.  We don’t need to be on any set journey, but a forward moving journey to find health.   Each week I truly think about a change and implement it, the better my health will be.  

So just jump in….where you are!

 

This Week’s Change:   Take Time to Stretch – Stretch a minimum of 20 minutes three times weekly to maintain flexibility. 

“Blessed are those who are flexible, for they shall never be bent out of shape”  Unknown

Many people don’t know that stretching can actually help them achieve a higher level of fitness throughout their life.  As we become older our muscles naturally become tighter, and our range of motion decreases.   I certainly feel this when I don’t stretch regularly.  This decrease in range of motion leave  us more prone to injuries.  Stretching counters this and helps to release and manage stress.

The great thing about stretching, it can be done anywhere without equipment.  Bret Blumenthal recommends the following stretches to get you started.

Upper Back Stretch
Chest Stretch
Quadriceps stretch
Hamstring Stretch
Lower Back Stretch
Calf Stretch
Shoulder Stretch
Back of Neck Stretch
Side of Neck Stretch
Biceps Stretch
Triceps Stretch

My Current Habit: I tend to hold a lot of my tension in my upper back which leads to migraine headaches.   But regularly stretching, I have been able to decrease my headaches.   I suffer from chronic back pain due to a roll over car accident 11 years ago. Pain is a daily occurrence for me.  By stretching I find my pain is decrease and have less migraines.  A while back I discovered a You Tuber named Jill Hillman.   She has many yoga videos that are specifically for pain management regarding the back.   I found such relief doing these videos.  

After realizing how beneficial yoga was to me, I started participating in a weekly Yoga class at work.  So once weekly over lunch I have a yoga class at my office. 

Changes I would like to make: I would like add a stretching time twice weekly in addition to my weekly yoga class.  

Last Week’s Change: Carve out Time for yourself each day.  

How did you do last week??    I had a difficult week of staying up too late so didn’t wake up at 5:00am, but am back on schedule now and feeling good!!  Accomplishing more, planning my day, utilizing my time better and reading each day.

Stop by next Wednesday for the next change and to share your progress. 

Previous Changes:

1.   Hydrate with water.
2.   Get 7 – 8 Hours of Sleep
3.   Get Routine Activity Every Day
4.   Keep a Food Journal
5.   Develop an Optimistic Outlook
6.   Multivitamin Daily
7.   Keep Allergens Out of Your Home
8.   4 to 6 Servings of Vegetables a Day
9.   Carve Out Time for Yourself
10. Take Time To Stretch

    

Week #9: Carve Out Time For Yourself – 52 Weeks to a Healthier and Happier You

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“I restore myself when I’m alone.” – Marilyn Monroe

Welcome!!    I am spending the next year working my way through 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal.   We all have different challenges in our life, but join me in continuing to move forward to a healthier and happier life.  We will all make it to the end in our own time and will be  happier and healthier for it.  I am 9 weeks into my journey to become healthier and happier.   I am glad you have joined me and I hope you are seeing positive changes. We all have different challenges in our life, but join me in continuing to move forward.  We will all make it to the end in our own time and will be  happier and healthier for it.

This Week’s Change:  Carve out  a minimum of half an hour for yourself each day. 

This week I want you to dedicate time to work on your goals, meet your personal needs and explore aspirations. I am a full time caregiver and social worker, so I know how hard it is to carve out time to be alone, but it is so important.  I actually have been working on this for about a month.   My life is so full of “have to dos”, that I was never find time for my want to do.   So many aspirations put on the back burning until I have time, which never occurs.  This includes blogging, reading, reviewing books, writing and this 52 week challenge. When I have those rare moments that I have time alone, my outlook changed  – I feel restored. 

How to find the time?  That was the question I have been asking myself for years.  If I stayed up late, I was never alone as my hubby would also be up with me.   Getting up early…..so not my thing!  I have struggled with mornings for years.  My mom worked nights while I was growing up.  When I was little my brothers would keep me up late so I would sleep late the next day.  This allowed my mom to get a few hours of sleep after work.   As an adult, I  struggled every morning to get out of the bed and rush to get everything done to get to work.   Rushing to get kids to school, fighting over who showers next , etc.   I have lived that way for nearly 40 years.  

I found a book called  Early To Rise by Andy Traub and my life slowly has begun to change.   A lot hat has changed is my attitude.  I look forward to quiet mornings alone reading and reflecting.  I am finding a few minutes for my want to dos.   I plan my day and feel so much more prepared for the day when I get to work.  Time alone helps me to better manage my stress. Being able to manage daily stress makes a huge difference in my day.  Being a full-time social worker helping people during the day and in the evening I am a caretaker of my family  including my nearly 90 year old father in law.  It is easy to lose yourself in caring for others.  Someone always needs something and then you fall into bed, literally.    Now instead of hoping I will have energy at the end of the day, I give my first hour of the day to myself!

5AM

My Current Habit:  Most mornings I am awake around 5:00AM – I start the water for my coffee and let the dogs outside.  I grab my coffee, my devotional, the book I am currently reading and curl with in my favorite chair with the littlest puppy.  I am finally finding time to read review books once again.  I am still working on finding the time to write book reviews and blog more Smile    I am a work in progress!  For accountability, I post each morning onto the 5:00am club page on Facebook to check in that I am awake!

Changes I would like to make: I am trying to add fitness to my morning routine.  I would like to be on the treadmill a minimum of 15 minutes each morning.  This is definitely is a habit I hope will be mastered.

Last Week’s Change: Add more veggies to your daily intake. 

How did you do last week??   I am trying to make different veggies for the family so we don’t get bored with the meals.  This week we tried a endive and persimmons salad, which was  a new vegetable and fruit for us.  I also found I really enjoy roasted squash in my salad  at lunch.  . 


What worked for you?   Menu planning and finding recipes for more vegetables through my subscription to TheFresh20.com    I do post our menu every two week on the blog, Living in White Bear Lake.   I have all the ingredients for those meals in my home. 

Stop by for the next change and share your progress.  Since I am not always consistent with my weekly postings, subscribe to the blog and never miss a week of this “52 Weeks to Healthier and Happier You” series! 

Previous Changes:

1.   Hydrate with water.
2.   Get 7 – 8 Hours of Sleep
3.   Get Routine Activity Every Day
4.   Keep a Food Journal
5.  Develop an Optimistic Outlook
6.  Multivitamin Daily
7.  Keep Allergens Out of Your Home

8.  4 to 6 Servings of Vegetables a Day

9.  Carve Out Time for Yourself

    

Week #8: Have 4 to 6 Servings of Vegetables a Day–52 Weeks to a Healthier and Happier You

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Welcome!!    I am spending the next year working my way through 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal. Life happens, it happens to all of us.  Our tendency is to say, “I missed two weeks, I might as well give up”.  I don’t believe that, I just keep moving forward at our own pace.    We all have different challenges in our life, but join me in continuing to move forward.  We will all make it to the end in our own time and will be  happier and healthier for it.  I am 8 weeks into my journey to become healthier and happier.   I am glad you have joined me and I hope you are seeing positive changes.  As I am sure you are noticing I am not posting each week as I had planned.  I could just write posts and schedule them to post, but this is my journey and I am really walking each step of it.   Yes, there are some weeks where I am unable to post,  but each week I personally want to be working on changing my life. 

Life happens, it happens to all of us.  Our tendency is to say, “I missed two weeks, I might as well give up”.  I don’t believe that, I just keep moving forward at my own pace.    We all have different challenges in our life, but join me in continuing to move forward.  We will all make it to the end in our own time and will be happier and healthier for it.

This Week’s Change:  Consume at least four to six servings of fibrous vegetables per day.   (One serving = 1/2 cup of non-leafy vegetables or 1 cup leafy vegetables)

My Current Habit: I actually do pretty good most days with this change.  I have 2-3 servings of vegetables at work and 2 more at our evening meal. 

Bret Blumenthal provides some hints to increase daily intake of vegetables:

1.  Start with vegetables you like.  Everyone likes a few.

2.  Every week try a new vegetable.   I look or new recipes at www.cookinglight.com,  www.eatingwell.com or www.sparkrecipes.com

3.  Prepare for the week ahead – make a menu  including vegetables  and ensure you have the ingredients readily available for the week. 

4.  Ensure you have frozen vegetable as backup at times.

5.,  Add veggies to your breakfast by throwing some spinach and mushrooms into egg whites. 

6.  Lunch – salads are the easiest way to add veggies to your day.  I eat a salad most days.  Supper – I usually include a salad as well a side vegetable with the meal.  Having a sandwich, load it with extra vegetables.

7.  Soups are a great way to include more vegetables in your day.

8.  Keep pre-cut veggies in the fridge for snacks.

Changes I would like to make:  Include a salad at supper each night and an additional vegetable. Try new recipes to introduce new veggies to the family.

Last Week’s Change: Keep  Allergens Out of Your Home

How did you do last week??   This is an area that we are doing pretty well with due to my health problems with asthma.  I did make a point to clean out the air filter on the furnace and have added it to my calendar to remind me twice monthly to clean it.  One thing that works for me is to add reminders (such as Clean Furnace Filter) into my calendar on my phone.  Now, if I could just remember not to dismiss the event until I actually do it!!  I even have a reminder that say “Get ready for Bed” so I stop staying up too late!!

Stop by for the next change and share your progress.  Since I am not always consistent with my weekly postings, subscribe to the blog and never miss a week of this “52 Weeks to Healthier and Happier You” series! 

 

Previous Changes:

1.   Hydrate with water.
2.   Get 7 – 8 Hours of Sleep
3.   Get Routine Activity Every Day
4.   Keep a Food Journal
5.  Develop an Optimistic Outlook
6.  Multivitamin Daily
7.  Keep Allergens Out of Your Home
8.  Have 4 to 6 Servings  of Vegetables a Day

Week #7: 52 Weeks to a Healthier and Happier You

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Welcome!!    I am spending the next year working my way through 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal.  I am 7 weeks into my journey to become healthier and happier.   I am glad you have joined me and I hope you are seeing positive changes.

This Week’s Change:  Remove shoes at the door and create a transition space to minimize unwanted outdoor pollutants in your home. 

Did you know that for adults allergies are the fifth leading chronic disease and a major cause of work absenteeism.  I happen to be diagnoses with asthma and allergies.  We have done some things to make our house more conducive to keeping pollutants out of our home.   Blumenthal provides a number of tips to keep pollutants outdoors.  

1. No  shoe policy inside your home –  I tried this, but my hubby doesn’t like to take his shoes off  and on as he goes in and out of the house frequently.   Great idea…didn’t work for my household.  I sweep frequently.

2. Flooring – hard surface that is easy to clean.   We have hardwood floors on our main floor and two rooms that are carpeted in the basement.   This has been very helpful as hardwood floors are easy to clean and don’t collect dirt and dust. 

3.  Accessories that help – shoe scrapper, outside mat and a rug at the entrance of the home are all great way to make sure allergens don’t come into your home.  Exhaust fan to properly ventilate  to reduce chance of mild or mildew forming.

We also find it very helpful to have an air cleaner in the home.  Ours is on our furnace and helps to catch a lot of the allergens.   We have to remember to clean it often during allergy season.   Also if you are having trouble with allergies during a certain time of year, I have found it very helpful to shower before bed to make sure the allergens are off my body and hair before going to sleep. 

My Current Habit:  We take a lot of precautions in this area due to my health.   All the above are steps we take to keep allergens out of the house.  I sweep the floors on the main floor frequently to decrease allergens.  

Changes I would like to make: I would like to get my family to not wear shoes in the house, but that will not happen.    I would like to be better about cleaning the air cleaner at least twice monthly.  

Last Week’s Change: Take a Multivitamin

How did you do last week??  Last week I started taking a probiotic since I was already taking a multivitamin daily.  I can’t say that I felt any better taking the probiotic as I got sick over the weekend.  Overall I have been doing well with my weekly goals, except for keeping a food journal and being active everyday.   I was doing good with being active until I had surgery.  I am cleared to be active, but just haven’t got started again.   I keep saying I will start tomorrow….and then the next tomorrow. Now that I have put that in print I hope it will motivate me to get back on the treadmill.   Public accountability is always motivating to me.   I am doing better with being more intentional with my weekly goals by reading the list of the items I should be working on each morning. 

What worked for you?  Were you able to take a multivitamin each day?

Stop by next Wednesday for the next change and to share your progress. 

Previous Changes:

1.   Hydrate with water.
2.   Get 7 – 8 Hours of Sleep
3.   Get Routine Activity Every Day
4.   Keep a Food Journal
5.  Develop an Optimistic Outlook
6.  Multivitamin Daily
7.  Keep Allergens Out of Your Home

Week #6: 52 Weeks to a Healthier and Happier You

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Welcome!!    I am spending the next year working my way through 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal.  I am 6 weeks into my journey to become healthier and happier.   I am glad you have joined me and I hope you are seeing positive changes as well.

Life has been throwing us a few curve balls the last few weeks.  We have been dealing with health issues, car accident,  major car repairs on a different vehicle and just the over  all fact of things just not going well.  If it could go wrong it did.  Stressful situations are always when I kick my healthy habits to the curb.   I am determined to keep going and get back on track once again.  Stress will always be in our lives and I just have to find a healthier way to deal with it, instead of eating junk!

This Week’s Change: Take a Multivitamin every day.

Sometimes we eat well, sometimes we don’t.  Sometimes I remember to pack a lunch for work, sometimes I don’t.  In this busy world  sometimes eating healthy is set aside.  You have kids to get to soccer, church or football.   You have no time to make a meal, so a drive through at McDonald’s might be your answer.   I have been there and done that, but now that I menu plan, it is bit better.   Sometimes we don’t get all the vitamins and minerals we need to be healthy and function properly or we only get a percentage of them.  Our busy live can make it difficult to get 100%of our recommended intake of vitamins, etc.    Taking a daily vitamin ensures you get the daily recommended daily intake of vitamins.  While this doesn’t give you permission to eat poorly, it just ensures you get what your body needs regardless of your hectic schedule.

My Current Habit:  Currently, I do take a Multivitamin each day.   This has been part of my bedtime routine for many of months.  Blumenthal reminds us “when taking vitamins, look for those that do not exceed the upper limit (UL) or the daily recommended intakes(DRI) of vitamins or minerals, as too much of a certain nutrient can be detrimental.”

Changes I would like to make:  Blumenthal suggests if you are already taking a multivitamin to consider taking probiotics as well. Proper digestion relies on the presence of healthy bacteria. Probiotics aid in digestion and restore the  healthy balance of bacteria in your intestines.

Last Week’s Change:  Develop an Optimistic Outlook

How did you do last week??  Last week I worked on maintaining a Optimistic Outlook.  I tend to be pretty optimistic, partly I believe is due to my faith.  But my optimism sure has been tested lately.  The last few weeks, my wonderful hubby has often needed to remind me everything will work out.  I know it will….but it can be stressful.   I am cleared from my surgery to start normal activities so hopefully exercising again will help.  I think we all struggle at times with looking on the bright side.  Another thing I have been doing, is I made an index card with each weeks change on it and I read it every morning.  This is helping me to still remember to work on change #1 – stay hydrated.  These healthy changes need to build on each other, so don’t forget to review the previous 5 changes.

Last night when I was being less than optimistic and this showed up at the top of my facebook feed.  A good reminder, right when I needed it.  Funny how that happens.

optimism

What worked for you?  Were you able to get be more optimistic?

Stop by next Wednesday for the next change and to share your progress.  Now, go buy some multi vitamins!

Previous Changes:

1.   Hydrate with water.
2.   Get 7 – 8 Hours of Sleep
3.   Get Routine Activity Every Day
4.   Keep a Food Journal
5.  Develop an Optimistic Outlook
6.  Multivitamin Daily

Week #5: 52 Weeks to a Healthier and Happier You

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Week #5: 52 Weeks to a Healthier and Happier You – Develop an Optimistic Outlook. 

“ A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty”.  – Winston Churchill

Welcome!!    I am spending the next year working my way through 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal.   I am 5 weeks into my journey to become healthier and happier, I  am seeing results.   I am glad you have joined me and I hope you are seeing positive changes as well.

This Week’s Change:   Develop an Optimistic Outlook

Blumenthal reminds us that “Being Optimistic and practicing positive thinking doesn’t mean you have to be unrealistic or ignore life’s challenges.   Instead, it means shifting your mindset to be more positive and productive.”    Countless studies have shown that those who see the glass as half-full are more likely to stay healthy and enjoy an longer life.  People with the half-full mentality come off as happy, confident and comfortable with themselves.  

My Current Habit:  Today,  I tend to be a very half –full sort of person, this has not always been the case.   I try to find the best in each person and situation.  People have often commented about my life saying how “they couldn’t do it”, meaning my life.   I am always surprised by that, while my life is very busy….I love my life and feel very blessed     Sometimes I find myself being less optimistic than I would like and negative thoughts will creep in.   When I find this happening, I find that humor really helps.   My hubby and I laugh at ourselves frequently, which helps us to decrease stress by finding humor in difficult situations.    My recent surgery being one of those situations, we have had a lot of laughs on my account.     I also try to minimize my time with negative people and surround myself with those who are make me feel good.  And lastly, when I am feeling sorry for myself or a little down, I take some time and remind myself of the good things in my life.   Practice a grateful heart!   I  am very blessed and grateful everyday for my life. 

Around Thanksgiving is a great time to reflect on gratitude.  If you are interested in starting a Gratitude Journal, check out, The Gratitude Journal App.   Commit to reflecting  on what you are grateful for can make such a huge change in our life and attitude.   Give it a try!

Changes I would like to make:  I would like to work on letting things go.  There will always be things and people in my life that I can’t change and that is OK.     Blumenthal suggests “ whenever you feel yourself obsessing about something, ask yourself if it’s really worth spending so much negative energy on”.  I think I will be more mindful of this advice.  The more you surround yourself with positive people, the more positive energy you will have in your life and the happier you will be.

Last Week’s Change:   Keep A Food Journal

How did you do last week??  Since I was feeling better, I was able to cook more fresh meals.   I easily met my goal of eating 1/2 plate of veggies at lunch and supper most days.   Making a point of being more mindful of what I was eating really helped.  I planned most of my snacks each day.   We won’t talk about Halloween and what happened when I was left home alone with a HUGE bowl of candy.    The candy it out of the house and will no longer call my name!  After Halloween, I was once again mindful of my sugar intake.   Smile   

What worked for you?  Were you able to keep a food journal last week?

Stop by next Wednesday for the next change and to share your progress.  Now, go have some happy thoughts!!

Previous Changes:

1.   Hydrate with water.

2.   Get 7 – 8 Hours of Sleep

3.   Get Routine Activity Every Day

4.   Keep a Food Journal

5.  Develop an Optimistic Outlook

Week #4: 52 Weeks to a Healthier and Happier You–Keep A Food Journal

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Week #4: 52 Weeks to a Healthier and Happier You–Keep A Food Journal

Welcome!!    I am spending the next year working my way through 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal.   I am so grateful you have joined me!  I have neglected my health long enough, it is time to really make it my focus for the next year.   I owe it to myself and my family. 

Sorry for my little disappearing act.  Unfortunately I was out of state for  a funeral and then ended up having emergency surgery while out of state.   I am home and doing much better, so time to get back to focusing on my health once again.   Taking it easy while I recovered sure derailed my exercise goals.   I hope I will be able to get back to some exercise next week.   We will see what the surgeon say.

This Week’s Change:    Keep a food journal, and track everything you eat and drink each day. 

Blumenthal states, “Documenting what you eat throughout the day makes you more accountable for the choices you make.  The simple action of tracking your food intake is a constant reminder that you are choosing to pay attention to your health and well-being.”

My Current Habit:  Over the years, I have really struggled with tracking my food intake.  I tracked while I was a member of Weight Watchers and really struggled with it.  My problem is when I track my food intake, I get too focused on what I am eating or not eating.   I think just too much about it, which can cause me to eat more than I would normally.   I have also used MyFitnessPal.com for a while to track my food intake.  This is a great free app which has a great database of foods, which makes it very easy to track.   Currently, I don’t track my food intake, but I ensure my lunch and supper plates are divided 1/2 vegetables, 1/4  meat and 1/4 Carb (potato, Rice, Quinoa).  My breakfast is generally a smoothie and I have one snack in the afternoon  of cheese and a fruit or veggie.    I try to limit my intake of processed food, sugar and gluten.  Halloween is making it difficult to limit my sugar.  I do really love CANDY!

Other online food journals: 

MyFitnesspal.com

Fitday.com

MyFoodDiary.com

 

Changes I would like to make:  I am going to track my food intake, but not calorie wise.   I will track to ensure I have at least 1/2 a plate of veggies at lunch and supper.   My biggest problem is eating in the evening.  I am going to track my eating in the evening to ensure I eat only one evening snack.   I think if I plan my snacks like I plan my meals, I will be less likely to over eat. 

Last Week’s Change:    Get Routine Activity Every Day

How did you do last week??  Prior to my surgery,  I trying to add more activity to my day.  I was making sure that I walked up to the 3rd floor each day at work at least once daily instead of taking the elevator.  A few times I would actually walk to the 1st floor to use the restroom and walk back up to 3rd, just to get some extra steps in for the day.  Currently, I am unable to do that.  I continue to park in the farthest row of parking spots from the door.   I am considering getting a Fit Bit to track my activity. 

What worked for you?  Were you able to find ways to add activity to your day?? 

Stop by next week for the next change and to share your progress.  Together we can make small changes to truly impact our overall health this year!

 

 

Previous Changes:

1.   Hydrate with water.

2.   Get 7 – 8 Hours of Sleep

3.   Get Routine Activity Every Day

4.  Keep a Food Journal

Week #1: 52 Weeks to a Healthier and Happier You

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I bought this book by  Brett Blumenthal 2 years ago. I have attempted to make it through all 52 weeks twice.  I never seem to make it very far.  This year will be different as I hope you will join me on this journey.  52 small changes??We can do that!!

 What I love about Brett’s approach is that by, “Easing into change helps make it seem less overwhelming and more manageable.”    I can so related to this!!  I go all crazy determined to eat healthier and lose weight….a week later??  Back on the couch reading my book!  I think this easing into things will be beneficial for me!  

 Of course there are many changes we all could make in our life, but Blumenthal selected the changes that he felt would have the largest impact on our happiness and health.

 Blumenthal describes 7 Benefits of a Happier and Healthier Lifestyle:

1. A Fuller, More Rewarding Life

2. Improved Outlook

3. Gracefully Aging

4. Self-Esteem

5. Natural Prevention

6.  Increased Control in our Life.

7.  Raised Awareness.

 Sounds great, right???   So take a moment to purchase or borrow this book, 52 Small Changes:One year to a Happier,  Healthier You by Brett Blumenthal.   You can also take the baseline assessment, there is info on the Sheer Balance website on how to access this assessment. 

 WEEK #1  – “Drink an adequate amount of water each day to maintain a healthy level of hydration”

 Blumenthal shares  a lot of great information on the importance of maintaining a healthy level of hydration.  Make sure you read the info on Week #1.   Blumenthal, answer the question on how much water you should drink  – “Drink the amount of water in ounces that is equals your weight in pounds divided by two”.

 My Current Habit:  Definitely not drinking enough.  I  gave up soda about 6 months ago.   Instead I started drinking carbonated water, but found other health problems with that choice for me.   As of today, my beverages are water, herbal tea and one cappuccino a day.   I know I do not drink half my weight in liquid.  

 Stop by next Wednesday for the next change and to share your progress.  Now, GO DRINK SOME WATER!

 Happy Drinking! (water)