Tag Archives: earth girl wellness

“Perfection”

What is perfection? According to Dictionary.com, perfect is defined as “conforming absolutely to the description or definition of an ideal type.” However, when it comes to wellness, I am not certain there is an exact definition of an ideal type. What makes one individual healthy and happy may not necessarily work for someone else. Even the guidelines set out by the USDA (United States Department of Agriculture) regarding nutritional intake and the exercise standards promoted by the ACSM (American Academy of Sports Medicine) are just that: guidelines. Both organizations take large volumes of data from hundreds of thousands of people and create standards that fit the majority of the US population regarding what might constitute optimal health. These standards can’t possibly consider each individual’s unique genetic makeup and personal preferences for a fulfilling life.

So why do we strive for perfection when perfection is at best a guess of what might work for some people? Why do we pressure ourselves into comparing what we feel others are doing that seems to be superior, and quite obviously in our minds, the best way to pursue optimal health? Earth Girl recommends we reframe our thinking when we consider our daily habits and how they impact our wellness.

Instead of berating ourselves because we had a piece of cake at a friend’s birthday party and subsequently deciding we have no self control so we might as well give up on living a healthy lifestyle (because in a perfect world we wouldn’t eat any cake), let’s refocus. Birthday parties are fun and a small celebratory piece of delicious chocolate cake might be what we seek as perfection that day. We celebrated, we ate cake, we enjoyed and then we moved on to a healthy option for dinner later that night.

Instead of relinquishing a regular exercise routine because we missed one run to enjoy an evening out with our family (and in a perfect world we would not skip a run), let’s refocus. Time spent with family can also be active and, certainly, quality time with loved ones has amazing health benefits. Enjoy the spontaneity of the situation and clock your three miles the next day.

We often think that unless we pursue everything to its “perfect” ending, we might as well not pursue it at all. Such a sad way to live the adventure called life! Let’s strive to be perfectly imperfect. Or perhaps, imperfectly perfect. Decide what is best for the situation and use the opportunity to grow and enjoy life!

Earth Girl thinks perfection is what we make it. It looks different for everyone so stay on the adventure that makes you perfectly you!

 

Written by Tina Hatcher of Earth Girl Wellness

What does gluten-free really mean?

Gluten-free is currently one of the major health trends. Every decade or so, we have a new trend with thousands of new products. Some trends have greatly backfired on us such as the “fat-free trend” and the “eat only meat” trend when we found out, after several years of research into the health of individuals following them, that they weren’t so healthy after all. I am not necessarily claiming that gluten-free diets will meet the same ill demise as other trends, but consider this: Gluten-free meal plans can have health benefits, especially to those with Celiac disease or gluten sensitivities. Even individuals with no significant health risks arising from the consumption of gluten can eat gluten-free and maintain a healthy lifestyle. But buyer beware!

I often hear of individuals going on a gluten-free diet so that they can lose weight and “be healthier.” Great! I applaud any efforts to engage in a healthier lifestyle. However, often times, a gluten-free diet is filled with highly processed, low fiber, empty calorie foods. It’s not healthy at all! Gluten-free pancakes, gluten-free cookies, gluten-free toaster pastries certainly fit the bill for a gluten-free diet! But are they healthy? Not so much. Nor are gluten-free pizzas full of preservatives, gluten-free pasta dishes with no veggies or gluten-free sandwiches full of highly processed cheese, mayonnaise and other “unmentionables.” Also consider that many of these processed, gluten-free items are pretty darn expensive! You end up throwing money away on food that has “no life” and certainly isn’t healthy!

So what’s a gluten-free health nut to do? Look at other whole food options that are naturally gluten-free. There are so many healthy, inexpensive options available that no one should feel confined by a gluten-free diet. All fruits and veggies are gluten-free, so indulge in plenty of those! Beans also gluten-free. Grains such as quinoa, rice, buckwheat (in spite of its name) and amaranth are all excellent sources of fiber filled carbohydrates. Nuts and seeds? Gluten-free! A wonderfully healthy and delicious gluten-free plate would include a preferred vegetable (or two!), a healthy dose of protein such as organic chicken breast, and a side of rice or quinoa.

Earth Girl recommends you break free from the highly marketed, gluten-free products lining the grocery store shelves. Focus instead on lovingly grown, naturally gluten-free products that you can find every weekend at most any farmer’s market!

 

Written by Tina Hatcher

Earth Girl Wellness: Snack Smarter

It is quite tempting to think you are doing yourself a favor when you grab a box of 100­ calorie snack packs. Cookies, crackers, and chocolatey sweets all promise fulfillment in a little snack pack! Before reaching for the supposed convenience in a bag, consider what those 100 calories might actually mean to your health.

Whereas 100 calories seems entirely reasonable when it comes to noshing on a little something, the consequences to your body’s satiety (full feeling) response isn’t what you might expect. Your body expects to receive nutrients that are actually usable whenever food or drink crosses your lips. Many 100­ calorie packs are full of nothing but empty calories. Follow the logic here:

  1. You eat your 100 calorie treat.
  2. Your body doesn’t register any of the nutrition it needs.
  3. Your body says “whoa, where’s my food?”
  4. You grab a second 100­ calorie pack or other calorie filled food to make yourself feel nourished and full. Suddenly, your 100 calories has become 200 calories (or more!) and you still might not feel satisfied.

It would be far superior to snack on 200 calories of real, life­-giving food. Consider healthy options such as air­-popped popcorn, carrot sticks with hummus, or a small nut butter sandwich. Gulp it down with some clean, refreshing water and your body feels satisfied because it can register true, desirable nutrients.

Now, self ­discipline is a wonderful thing! If you are truly able to slowly savor a pack of 100 calorie cookies as your last treat before bed, by all means, indulge! Take care to savor your snack. Tasting each bite, noticing each swallow, and taking a moment to feel the “love” of your indulgence. Some 100 calorie packs can have health benefits, so reach for a pack of almonds or trail mix (without the sweet add ins such as chocolate chips) instead. To save money, create your own 100 calorie packs each week so you have them ready to grab at a moment’s notice. Think about dried fruit, some turkey and cheese, or whole wheat crackers. Your checkbook will thank you as well since most 100 calorie packs are charging for the packaging, not so much the snack!

Earth Girl loves a great snack, but she recommends you choose proper nutrition with life providing calories versus a snack in a pack that has been marketed to trick you into thinking you are doing yourself a favor. Carry on your adventure and snack wisely!

 

Written by Tina Hatcher of Earth Girl Wellness

The 10,000 Steps Goal

Fitness trackers abound these days along with pages of advice encouraging us to walk 10,000 steps. We faithfully don our wristbands and watches hoping to achieve the magical distance of five miles per day. But have you ever stopped to think about why we need those steps? Are 10,000 steps necessary or is it an arbitrary number conjured up to make us obsessive compulsive about walking the last 103 steps needed to reach 10,000 before getting into bed?

Let’s go back a few decades, to say, the 1970’s. If you were alive (and if you weren’t, use your imagination), think of all the things you did throughout the day that involved taking steps. To open the garage door, you had to get out of your car, walk to the garage door, open it, walk back to your car, pull in, then walk back and close the garage door before entering your house. Hmm…maybe 50 steps involved? In order to change the channel on the television (which only had 4 channels to begin with), you had to walk to the TV, change the channel, then walk back to the couch. Another 20 steps. To fill a prescription, you had to get out of your car, walk into the pharmacy, wait for the prescription to be filled (during which time you probably walked around the store because they didn’t have convenient chairs to sit in while you waited), get your prescription, and walk back to your car. Log another 150 steps, at least. We were naturally walking roughly five miles just to accomplish the tasks needed for daily living.

Now, welcome to the 21st century. We use the drive thru at coffee shops for our daily cup of joe. We use riding lawn mowers to cut our grass. We use an elevator to take us up two flights of stairs! These “activities” require no steps. We simply do not have to walk like we used to. We have to schedule time and add “taking steps” to our daily agenda.

Five miles, or 10,000 steps, is a sweet spot for health. When comparing the population at large, individuals that average 10,000 steps per day tend to be healthier than individuals that walk less. You can, however, stop short of berating yourself if you are a few steps shy of your daily goal. Some days your sneakers will pound the pavement with more than 10,000 steps. Some days your shoes will have a little less wear. Look at the bigger picture and see how your steps average out for a week. Remember, life does allow a day or two of leisure on occasion.

Earth Girl’s recommendation is to keep your fitness trackers on, your shoes tied, and your ambition ready to tackle every step of your day!

 

Written by Tina Hatcher