The 2016 Healthy Habits Thread

[Norrsken]

I have a question if anybody is kind enough to answer. :3
The Glycemic Index... I know some supposedly healthy food has a high GI content, and was wondering if that is still okay to eat? Or is that only for people with diabetes to worry about?

 

[EJCC]

So this is both a helpful suggestion and a hilarious typology story (in a "of COURSE someone of that type would do that, smh" kind of way).

My best friend's boyfriend is an ENTJ 5w6. Which seems improbable, but sometimes makes perfect, perfect sense. An example of this: from today, when I asked my Facebook friends what they do to help themselves become "morning people".

His response:

I managed to go from my crap sleep schedule to this schedule recenlty with great success: In spite of having a very poor schedule for some time I now get up at 0800 every day. The way I achieved this was placing my alarm on the night stand near the door out of the room such that to turn it off I had to physically stand up walk over to it and stand near the door. Even in morning barely-awake brain fog it does not take that much more focus to then propel myself out the door and to the bathroom. After heading to the bathroom I immediately walk to the pull up bar and do a set of pullups which primes the brain a bit more. Then walk out into the living room.

I also have an evening alarm 30 minutes before bedtime (23:30) that I am supposed to turn off all electronics and get ready for bed.

I maintain this schedule consistently 7 days a week and consistency and clockwork routine seems to have been key as my brain is now starting to wake up about 5 minutes before the alarm goes off, naturally. On rare occasions if I am sick or something I will allow myself to get up at 10:00 but this is generally not the case.

I fond that doing everything exactly clockwork the same seems to have worked. and while I initially tried to negotiate internally with myself that it wasn't necessary to get up at 0800 on my rest day on sunday, I said no, I have to get up the same time regardless. then I go have breakfast/coffee followed by headed out to the gym or to my run, followed by shower, second breakfast/lunch and then dog walk. the only thing that changes is on sundays I have rest day which means I don't go to the gym or run and rest recuperate and take my weight and resting heart rate.

I discovered the absolute most important thing was
1) getting the alarm far away from you as possible so you can't just roll over and hit snooze and you have to walk to it and get vertial, and placing it near a place that natrually leads out of the room
and 2)absolute consistancy.

 

[Lark]

Doing weights all the time now, daily or as close to as possible.

 

[DiscoBiscuit]

Down 30lbs. Have greatly improved blood pressure and heart rate.

Just got home from playing tennis with my lady.

 

[ceecee]

I have a question if anybody is kind enough to answer. :3
The Glycemic Index... I know some supposedly healthy food has a high GI content, and was wondering if that is still okay to eat? Or is that only for people with diabetes to worry about?

If you are diabetic or pre diabetic, yes you should be eating things low in GI content. Are they bad for anyone else? They're not great - white rice, thick white pasta, refined sugar, white bread - should be limited but you can still eat it. If you eat a higher GI food with a protein, it loads the blood sugar more slowly. I think just replacing some items with whole grain ones is really helpful, like bread, pasta and rice.

 

[Norrsken]

If you are diabetic or pre diabetic, yes you should be eating things low in GI content. Are they bad for anyone else? They're not great - white rice, thick white pasta, refined sugar, white bread - should be limited but you can still eat it. If you eat a higher GI food with a protein, it loads the blood sugar more slowly. I think just replacing some items with whole grain ones is really helpful, like bread, pasta and rice.

What about things like honey? Because my favorite fitness instructor eats dark buckwheat honey and has a great body, but I think that's also high in the GI.
Yeah, I definitely am going to try and stay away from white refined carbs, they do nothing but terrible things to my gut anyway!

 

[Ivy]

^All things in moderation.

 

[Ivy]

Not a perfect flow chart but gets the point across.

 

[EJCC]

Y'ALL THIS IS AMAZING

Dwayne 'The Rock' Johnson just released a motivational alarm clock app | The Verge

I USED IT THIS MORNING AND IT WORKED SO WELL

(though it helped that I put it at the other end of the bed, so I had to sit up in order to turn it off)

 

[EJCC]

I'm back on Habitica, by the way

New habits to focus on:
- Drink more water
- Cross stitch every day
- Use the foam roller every day
- Do the hip/glute exercises from this article at least 3x per week
- Get up early and either stretch or exercise before work

 

[Ivy]

Hey-ey-ey-ey..... cross stitch erry day.

 

[ceecee]

What about things like honey? Because my favorite fitness instructor eats dark buckwheat honey and has a great body, but I think that's also high in the GI.
Yeah, I definitely am going to try and stay away from white refined carbs, they do nothing but terrible things to my gut anyway!

It's still a sugar. Anything above 70 is high and honey is around 60-65 but limiting sugar period is what's important. I am betting that your fitness instructor is eating unrefined, raw buckwheat honey in addition to working out like a mofo. You should look for some locally sourced honey - we use a lot of honey and I get it from a beekeeper less than a mile from my house. But it's unprocessed. That means there are bits of comb and stuff in it. I don't care because it tastes amazing.

 

[Norrsken]

It's still a sugar. Anything above 70 is high and honey is around 60-65 but limiting sugar period is what's important. I am betting that your fitness instructor is eating unrefined, raw buckwheat honey in addition to working out like a mofo. You should look for some locally sourced honey - we use a lot of honey and I get it from a beekeeper less than a mile from my house. But it's unprocessed. That means there are bits of comb and stuff in it. I don't care because it tastes amazing.

I think that's all there is to it in the end: Eat clean and you're on your way.
Thank you, I will check to see if I can find raw honey around where I live.

 

[EJCC]

Hey-ey-ey-ey..... cross stitch erry day.

It's a belated wedding present for my INTP friend:

https://www.etsy.com/listing/151610...00006744129a&gclid=COKAnYPN8MwCFQ1ahgodplYChQ

 

[Tilt]

After Memorial Day weekend, I want to see if I can develop a six-pack.. Just need to eat healthier and exercise more. Plus drink more water.

 

[kyuuei]

I think that's all there is to it in the end: Eat clean and you're on your way.
Thank you, I will check to see if I can find raw honey around where I live.

Generally speaking people's opinions differ. For example they say fried food is bad, but actually something like a french fry is healthier than a mashed potato for a diabetic. Japanese people are some fit mofos but they also eat white rice multiple times a day, something seen as bad for you in America. It's all relative.

This is both awesome and bad. Awesome in that it means we can be healthy and literally eat anything on any menu. ... but bad because it's complex and fluid, difficult to pin down.

If you're not diabetic or prediabetic you don't to worry about gi content a whole lot. If diabetes runs in your family you might want to consider it on a vague holistic level. What's more effective for being healthy is having an idea of how many calories in what macro nutrients you need, and taking baby steps toward health with easy tiny changes in behavior. Generally speaking Americans have a bad relationship with food. I can tell you I was surprised at how many more vegetables in a day I eat at home in comparison to here in japan, and yet my bowels (tmi I know) haven't had an IBS issue once while here. I tried a raw vegan diet and got terribly ill, but it works well for others.

Homey isn't bad for you, but making it a go to food isn't going to be great for you either. A drizzle on toast is different than eating spoonfuls on the couch. Your body doesn't care where sugar comes from. If you want my opinion on a "healthy" sugar I use date sugar in my smoothies. Added fiber content is really the only difference. It bakes pretty well too.

 

[kyuuei]

As for me? Lots of walking in japan, climbing up stairs, carrying my gear. Eating lovely Japanese food.

 

[ceecee]

- Use the foam roller every day

I can't express the relief foam rollers provide. I use mine on the outside of my right thigh and occasional on my back. Best $30 you can spend on yourself.

 

[Norrsken]

Generally speaking people's opinions differ. For example they say fried food is bad, but actually something like a french fry is healthier than a mashed potato for a diabetic. Japanese people are some fit mofos but they also eat white rice multiple times a day, something seen as bad for you in America. It's all relative.

This is both awesome and bad. Awesome in that it means we can be healthy and literally eat anything on any menu. ... but bad because it's complex and fluid, difficult to pin down.

If you're not diabetic or prediabetic you don't to worry about gi content a whole lot. If diabetes runs in your family you might want to consider it on a vague holistic level. What's more effective for being healthy is having an idea of how many calories in what macro nutrients you need, and taking baby steps toward health with easy tiny changes in behavior. Generally speaking Americans have a bad relationship with food. I can tell you I was surprised at how many more vegetables in a day I eat at home in comparison to here in japan, and yet my bowels (tmi I know) haven't had an IBS issue once while here. I tried a raw vegan diet and got terribly ill, but it works well for others.

Homey isn't bad for you, but making it a go to food isn't going to be great for you either. A drizzle on toast is different than eating spoonfuls on the couch. Your body doesn't care where sugar comes from. If you want my opinion on a "healthy" sugar I use date sugar in my smoothies. Added fiber content is really the only difference. It bakes pretty well too.

You are right about the cultural differences, my family and I are of Spanish-descent and we eat tons of white rice throughout our entire lives without any issues. My mom was the one who had a weight problem, but it could just be a result of unfortunate genetics and that's not her fault. Otherwise we eat lots of legumes, vegetables, fruits, home cooked meals, teas and coffees, and we were always "that thin family" in America. Americans just don't like to hear the simple truth that sometimes you just have to get down and busy in the kitchen and make your meals from scratch, especially for dinners where people like to get fork-happy and eat everything in sight. ;p

I am going to Thailand soon, where people there eat SO MUCH every day, yet are all very healthy and have low BMI in comparison to the average American. They get their seafood from catching themselves or getting someone else to do it for them, and then immediately cook them. Obviously the same with their fruits and veggies. I just think it all has to do with eating foods straight from the source, and it is now getting a trendy "organic" label when really its just straight up real food. I'll report back and see what differences their diets are compared to Western diets.

I think its so cool that you went to Japan! Was the language barrier tough? (I'm assuming you aren't Japanese, so forgive me if I am wrong!)

 

[kyuuei]

You are right about the cultural differences, my family and I are of Spanish-descent and we eat tons of white rice throughout our entire lives without any issues. My mom was the one who had a weight problem, but it could just be a result of unfortunate genetics and that's not her fault. Otherwise we eat lots of legumes, vegetables, fruits, home cooked meals, teas and coffees, and we were always "that thin family" in America. Americans just don't like to hear the simple truth that sometimes you just have to get down and busy in the kitchen and make your meals from scratch, especially for dinners where people like to get fork-happy and eat everything in sight. ;p

I am going to Thailand soon, where people there eat SO MUCH every day, yet are all very healthy and have low BMI in comparison to the average American. They get their seafood from catching themselves or getting someone else to do it for them, and then immediately cook them. Obviously the same with their fruits and veggies. I just think it all has to do with eating foods straight from the source, and it is now getting a trendy "organic" label when really its just straight up real food. I'll report back and see what differences their diets are compared to Western diets.

I think its so cool that you went to Japan! Was the language barrier tough? (I'm assuming you aren't Japanese, so forgive me if I am wrong!)

I agree I think the main health indicator is cooking from scratch. It builds your relationship with your food.

And actually no not for anything important. It helps I can read the hiragana and katakana at times but overall no problems especially in Tokyo. Not Japanese you're right on that.