Fill up on Protein

Have you ever made yourself or ordered a giant salad, jam-packed with more vegetables than you can count?   (No? Just me? ;) )

Were you satisfied after?  Or were you soon looking around for something else to eat?  The fiber and water in these types of meals often fill me up immediately, but then leave me hungry and grazing just two or three hours later.  Have you experienced this, too?

This is why I started seeking out protein at every meal.  Protein tells your brain you are full, and keeps you full.  Protein also tells your body to make and retain muscle and other lean tissue, because it's made up of the amino acids your body needs to repair itself.  This is why protein consumption is often recommended for after a workout.

Other benefits?  Higher protein consumption is also linked with lower risk for heart disease and type 2 diabetes.

Of course, you can increase your protein intake by eating animal sources like fish, meat, and eggs.  Vegetarian or vegan?  Try these meat-free protein sources.   Looking beyond beans and tofu, did you know that you can get protein from vegetables, too?  Whether you're eating meat, fish, dairy, beans, nuts, or fruit, Mark's Daily Apple has a great list of dietary sources of protein and grams per serving.  Check that out for help choosing foods to fill your plate.

Today, I'm with Jonathan Bailor of the Smarter Science of Slim, when he dares you to trade carbs for protein.  Not entirely, of course, but for the most part, the Standard American Diet promotes way too many starchy carbohydrates, whereas those calories really could be going toward body-building, satiating protein.

Since I started making sure I got a significant amount of protein at every meal (aiming for 20-30 grams--an increase at the time for me), I've found that my meals satisfy for longer.  I remain satisfied, even two, three, or four hours later.  I can make it til the next mealtime without going hungry and searching for snacks.  For a while now, I've successfully increased my daily protein intake to near 90 grams/day, and still trying to climb higher. It's been an adjustment, especially after two years of pescetarianism, but I'm getting there!

Want to reap the benefits of increasing your protein intake?  I dare you to!  

Discover! Outdoor Adventures

I've dared you to go outside.  I've dared you to walk.  I've dared you to run.

Today, I combine all three.

Blue Skies

As the weather gets warmer, I've now spent infinitely more time outdoors, taking advantage of every sunny, rain-free day to walk.  Cars? Subways? Buses?  No thank you!  Save your money and move those legs!  Whether you're simply trying to get from Point A to Point B, or you have a mere five, ten, or thirty minutes to spare, I dare you to walk or jog.

Make it an adventure.  Explore!  Do not map out your route.  Ditch your Garmin.  Just go where your legs, the street lights, your gut takes you.  Not only will you benefit from the fresh air and sunlight, but you may also even discover something new!  How much do you really explore your area?  When you're driving around, do you get to appreciate the nature surrounding your home?  Might there be hidden gems you've yet to uncover?

Spring is here

During the beautiful weather of the past couple weekends, I made my way outdoors for some casual jog-walk-running action.  I didn't wear my Garmin and didn't track my mileage.  I just started running, walked when I felt like it, then ran some more.  Along the way, I discovered some cute little mini-parks that exist near my home!  Previously, I'd thought the nearest park was a good 15-20 minutes' walk away, but now I know of a few places where, if I want, I could bring a book and do some reading outdoors.  I could also just sit and listen to music, feel the sun, enjoy the breeze, get some work done,  or relax. Whatever it is, I found some nice, quiet park benches for it; I've got nearby options for the summer.

What might you discover if you set out on your own?  Dare you to find out!  

Don't plan, just go.  Let me know what you stumble upon! :) 

Read: Craving

Why do we crave food when we're not hungry?  Why do we take that sip of alcohol or puff of smoke, when we know it is detrimental to our health?  Why are we unable to say "no" to certain behaviors that leave us unhappy in the end?  And, more importantly, how can we modify our brain and behavior to overcome these compulsions and lead happier, freer lives?

These questions, and more, are answered in the brand new book CRAVING: Why We Can't Seem to Get Enough by Omar Manejwala, M.D (Hazelden Publishing, 2013).

Available on Amazon

Sure, it's got a catchy title and attention-grabbing cover, but this book is packed with science, research, and useful insights about cravings.  Manejwala defines "craving" as a "strong desire that, if unfulfilled, produces a powerful physical and mental suffering" (p. 2).  Throughout the book, this definition is shown to include food cravings, nicotine cravings, shopping cravings, OCD, and addiction to alcohol and drugs.  As Chapter 1: Craving: Why it Matters explains, cravings for these things can become very serious and really hinder and harm a person's life--and the lives of their loved ones.  For that reason, this book is not limited to a certain audience.  Anyone who either experiences or is close to someone who has experienced cravings or addictions has something to learn from this book.

I certainly thought I could learn a thing or two, so when the author and Hazelden Publishing kindly offered me a chance to read an advance copy of CRAVING, I accepted without hesitation.  He pointed out that conquering cravings is one way to become healthier, so it's a dare worth exploring.  According to the press release, some of the questions Manejwala covers in CRAVING are:

• How and why do our brains drive our behavior?
• What are the warning signs that a craving is evolving into an addiction?
• Why is craving the most difficult component of addiction to address?
• How can we change the parts of the brain that fuel our cravings?
• What are some beliefs about cravings that recent research has disproven? (For example, it's not necessarily true that we want what we can't have.)
• What simple steps can we take that can aid in the longer-term process of living without constant craving?

These questions sounded interesting, so I dove headfirst into the new book.  Read more to learn what was inside....

Lift

Dare you to LIFT!

No, I'm not talking about weights, although you should be doing that, too.  I'm talking about the smartphone app called LIFT, which helps you achieve your goals--whatever they are!

Upfront, I'd like to say that this is not a sponsored post in any way, shape, or form.  The folks at "Lift" don't know who I am, and the app is FREE for you and for me.  I just think it's a fantastic tool for ANY goals you're looking to achieve or habits you're trying to establish... whether they're in the realm of health, hobbies, work productivity, hygiene, taking time for yourself, for family, doing chores in your home... you name it!  Lift can help you do it.

First, you select what behaviors you'd like to establish.  You can choose from the many listed habits that others have committed to, or create your own.

Next, you check in!  Every time you perform an action or take a step toward your goal, you tap to check it off.  Each time you check off an item, it turns green. Yay! Instant feedback. And then, of course, you want to turn the whole screen green.  Otherwise that one little item is left on top, so you've got to finish it off:

Additionally, the Lift app keeps track of how many check-ins you've performed ("Meredith checked in for the 103rd time..."), both for each individual habit and altogether.  It tells you when you're on a STREAK (wooohoo), so you'll be more motivated to keep it up.  There's also an optional setting to receive notifications--gentle reminders that it's time to perform a certain task.  For example, I have a 10pm reminder to floss, because I like to floss before brushing my teeth at night. Makes my mouth feel extra clean! (This has been extremely effective. I've actually run out of floss.  I don't think I've ever had that problem before this year.)

For extra motivation, you can make "Friends" on Lift, commenting and giving "props" to fellow Lift-ers.  Strength in community!

I learned about the app when the folks at Greatist posted a full review.  It sounded good, so I decided to give it a try when the new year rolled in... and I have been using it since!  I admit, it's rarely 100% green like above (although I had a good streak in January), but I do always take a look throughout the day, especially before bed, to see what I have left to do.  Some of the above are things I've already been doing for a while, but others were new.  (And--I just added an exciting new one that I'll be talking about soon.  Stay tuned!)  Lift is a great way to establish a new habit!

You can change your habits at any time.  Some I've kept, but others I've removed and replaced since January, depending on what habits I'm trying to establish at the time!

So whatever new habits you're hoping to establish, Lift can help you make them routine.  Pick a just one or two habits to start and give it a try.  I dare you!

What habits would you start with?  What would you like to begin doing? What behaviors have you successfully made routine?

Look for the Good

There are simply no words to address the cruel tragedy that took place on Monday, April 15, 2013.  What should have been a joyous, triumphant day was instantly transformed into a nightmare.

However, I was warmed to learn about all the brave, warm-hearted, generous individuals in Boston who immediately responded to the crisis: running in to carry injured away, racing through the finish line and directly on to the hospital to donate blood, opening up homes and restaurants to those in need of a meal, a shower, a computer to contact loved ones, or a place to stay.

A Mr. Rogers quote was floating around Facebook and the Twittersphere the following day: "Look for the helpers. You will always find people who are helping."

Image via Huffington Post/Getty Images

And this is just what we must do to stay sane, to overcome fear, and to keep looking up.  I personally suffer from mild anxiety, and events like this spark a great fear inside me.  The only way to quell this is by focusing on the good that emerged from the rubble.

Another quote, originally stated as applying to literature, came to my mind:  "Evil often triumphs, but never conquers."  On Monday, an evil certainly saw a minor victory, claiming 3 lives and injuring over a hundred, but in no way did it win.  The marathon runners and spectators, Bostonians, Americans, refused to be conquered.

This is evidenced by this awe-inspiring video from the Bruins-Sabres game, where the strongest singing of the National Anthem I've ever heard took place.  Rather than half-heartedly listening and eagerly waiting for the game to begin, the Boston-based crowd joined in with booming voices.



My reaction, every time, is tears---pride streaming from my eyes.  We will not be conquered.  We are united.  There are always helpers.  There is still plenty of good in the world.

I dare you to focus on the good.  Look for the helpers.  Take heart, and have faith that there are always people doing good.



Online, runners have showed off their marathon shirts and running sneakers in support of the Boston Marathon participants and victims.  People have been tweeting with the hashtag #RunforBoston and others, again proving that we will not be conquered.

Pavement Runner wants us to run, together, one week after the Boston Marathon Bombing.  He set up a page where you can connect to others in YOUR local city together on Monday, April 22, and RUN, united and strong. Click here for details and to join in.

You can also log miles that you #RunForBoston here.


Want to donate to help those affected by the tragedy?  Many are stuck not only with hospital and rehabilitation bills, but also suffer the loss of their career due to limb loss.  Learn how you can donate here, and learn more about The One Fund.

Update 6:35pm: Just learned that Active Accessories is also selling Active Hair Band Bracelets, and, for the next month, $2 of every set sold goes to benefit those impacted via The One Fund.