As we discussed last time, building healthy habits into your daily life is so much more wholesome, realistic, and responsible than extreme dieting. And the long-term outcome is even better. Recommitting to healthy lifestyle and eating habits not only minimizes bloat, but will also enhance your overall health and well-being for as long as these habits are yours.
The beauty of SHAPE (see sidebar) lies in the buildup. Each of these five key habits is important, but what’s even more important is slowly building each one into your routine until it becomes second nature — so that it sticks! Starting with the less-obvious habits, like sleep, hydration, and attunement, goes against the popular dieting approach, but it’s really the most effective because these habits set the stage for ultimate success.
This week, let’s zoom in on the first three steps.
Step 1: Sleep — Get Enough of It!
We’re programmed to make better choices when we’re well rested. Without proper sleep, the body reduces production of leptin, a hormone that tells you when you’re full, and increases ghrelin, the hunger hormone. Too little sleep also causes your body to release higher levels of insulin after you eat, making you feel hungrier and promoting increased fat storage.
If that’s not enough to send you snoozing, the growth hormone HGH, essential for growth, tissue repair, and reducing inflammation, is mostly released while you sleep, too. When you don’t sleep enough — or you start your night too late — the release of HGH is greatly reduced.
According to the Rambam, the eight hours of dark before sunrise give your body optimal rejuvenation. Sleeping from 12:00 to 8:00 doesn’t rejuvenate your body the same way as sleeping from 10:00 to 6:00 does. Getting to bed earlier will make a huge impact on the way you feel and how you make choices.
Step 2: Hydration — Drink Enough
There’s nothing more refreshing than starting your day with H2O and drinking water regularly throughout the day. Water improves circulation, combats fatigue, and increases metabolism. Aim to drink around eight to ten cups of water a day, or up to half your pound-weight in ounces of water. (For example, a woman who weighs 140 pounds should drink 70 ounces or about 9 cups of water each day.)
Rather than drinking with your meals, it’s better to drink one to two hours after a meal and at least 30 minutes before a meal to keep your metabolism up and ensure proper digestion. But if it’s a toss-up between drinking with meals or not drinking at all, please drink!
Step 3: Attunement
Be aware of what your body needs. Are those hunger pangs, or are you really thirsty? Are you desperate for a sugar pickme-up, or are your eyes heavy because you need a nap? Are you hungry at 9:00 p.m., or is your on-the-couch snack just a winding-down habit?
Start listening to your body’s cues, discerning them right, and, most importantly, honoring them. Feed your body what it needs. If it needs food, provide it. If the need is for something else, avoid using food as a substitute.
This is a skill that’s critical to a healthy lifestyle. With practice, it will pricelessly enhance the way you fuel your body.
See you next time for more on Physical activity and Eating well!
Rorie
Rorie Recommends: Pink Himalayan Salt
Today, electrolyte drinks are all the rage. Salt is a critical part of all electrolyte drinks, as it assists in the body’s absorption and retention of water. But most store-bought versions have lots of added sugar or sweeteners, coloring, and chemicals. If you’re staying adequately hydrated on a regular basis, stick to good old H20 — it’s usually the perfect hydration tool. If, on the other hand, you’re feeling dehydrated even while drinking the recommended amount of water, it may be helpful to add a little more natural salt to your diet to help your body retain the water you’re drinking.
My favorite salts are sea salt and pink Himalayan salt, which are less refined than table salt. Himalayan salt specifically contains trace minerals and iron that give it a pinkish tinge; it’s available in varying levels of coarseness. As always, check the ingredient list for additives before you buy.
Cauliflower Soup with Button Mushroom Croutons
Soups are a great way to help you stay hydrated, especially in the winter. They contain lots of liquid and, of course, salt! That’s what makes them so great for retaining hydration. Veggies themselves contain water, too, plus fiber and low-glycemic carbohydrates. This soup is one of my latest favorites.
SERVES 10–12
3 Tbsp oil
1 large onion, diced
3 leeks, sliced into rings
4 cloves garlic, crushed
2 lbs (900 g) frozen cauliflower
3 large yellow squash, peeled and cut in chunks
3 1⁄2-4 cups water
4 tsp salt (or to taste)
1⁄4 tsp pepper (or to taste)
MUSHROOM CROUTONS
2 lbs (900 g) button mushrooms, cut into quarters
2 Tbsp olive oil
3 Tbsp coconut aminos
2 cloves garlic, crushed
2 cubes frozen parsley, or 2 Tbsp minced fresh parsley
3⁄4 tsp salt (or to taste)
Heat oil in a soup pot over medium flame. Add onion and leeks and sauté for 15–20 minutes until soft and opaque. Add garlic and sauté for about 3 minutes until fragrant. Add cauliflower, squash, salt, and pepper. Add water until liquid reaches just until 1 inch (2 cm) below the top of the vegetables. Bring to a boil, then reduce heat, cover, and simmer for 1 hour, stirring occasionally.
Blend soup with an immersion blender until puréed. If the soup is too thick, add a little boiling water. If it’s too thin, simmer uncovered for a few minutes to thicken.
To make the croutons: Preheat oven to 450°F (230°C). Grease a baking sheet and throw on all ingredients. Toss to cover and bake for 15 minutes, or until starting to crisp. Garnish the soup with mushroom croutons just before serving.
As a health coach certified in integrative nutrition, Rorie shows the frum community how delicious, fun, and doable it can be to incorporate healthy habits into our lifestyle, one small step at time. She’s the health ambassador of Kosher.com, founder of Full ’N Free, LLC, and a diehard recipe developer who’s always whipping up foods and treats that love us back. Her most recent project? Bringing the goodness of spelt sourdough to the public! Check out her all-new video demos and detailed instructions at www.fullnfree.com.
All statements are suggestive only. Please consult with your doctor before making any dietary or lifestyle changes.
Full of healthy fats and protein and sweetened with fibrous whole dates, this decadent, real-deal-feel dessert is richly satisfying without causing a blood sugar spike and crash
