little Happy Meeting - Volume 12

Hey There Movers and Shakers!

little Happy Meeting wouldn’t be complete without at least one newsletter on healthy living and happiness — you know, how eating right and exercising can improve your mental (and physical) well-being. I promise I won’t preach about the importance of good habits — we already know they’re important, and I haven’t completely figured them out myself. I hope that after reading this you’ll be excited to get up and shake your groove thing, and discover alternative strategies to handle your snack-food cravings.

Throughout my life, I have ranged in size. While I’ve never been a dieter in the traditional sense, when I felt heavy or my clothes were tight, I tried to eat a little less and exercise a bit more. It wasn’t until I was today years old, however, that I realized that my happiness had little to do with my actual size. Rather, my happiness came from the effort made toward feeling healthy and doing something good for me. When my focus was trained on getting in the ‘best shape of my life,’ reaching that goal weight (or something close to it) was always anticlimactic. The happiness I felt in doing something good for myself was enough — and it kept me going. One small step, followed by another, and voila! my pants weren’t so snug. I wasn’t breathing so hard going up the stairs. ‘Tis a beautiful thing.

Put an X on Exercise

Let’s be real, the word exercise conjures up sweaty, lung-burning, heart-racing, “I pick them up and put them down” images. For as long as I can remember, I saw it as a necessary evil, and have tried my darndest to put a positive spin on it — like getting “dealt svelte”(credit: my sister) or having ‘thin for the win’ as my pre-summer mantra. But I was looking at it all wrong. Exercise should be fun. We shouldn’t dislike it — it should be like playing but with a goal (active goal-playing, maybe?). Instead of binge-watching Netflix, we should try binge-walking to grab our morning coffee or hiking while listening to our favorite podcast. The more enjoyable it is, the more likely we are to stick with it.

Note: If you’re just starting, start small — like 5 minutes a day and then work up to, say, 20. If we imagine starting with an hour-long exercise class or a 3-mile run, we are likely to quit before we start. Why not just commit to a bit more than usual?

Also, you don’t have to be a rock star when you start. The phrase “If it’s worth doing, it’s worth doing well” is BS. Do it, even if you’re not killing it at first.

Why do we care?

Research clearly shows the benefits of physical activity, but it’s important to find something that suits you; something that makes you want to get off the couch. I remember the sage advice frequently touted to ‘take the stairs’ or ‘find a parking spot that’s farther away from your destination.’ While these aren’t bad ideas, come January in Michigan I am circling that parking lot until I’m next to the door. Oh, and have you ever taken the stairs? Not the best way to encourage additional movement (from me, anyway). They’re hard! Physical activity is important, but it should also be enjoyable (so choose wisely).

As I mentioned, Physical activity is very much associated with our subjective well-being—it makes us happier and more satisfied with life. It is also related to a decreased risk of disease, better mood, and, overall, a better quality of life.

But how does it affect our happiness and well-being?

• Regular physical activity at a gym, in a group, or even virtually increases one’s sense of belonging and helps build relationships with those who share similar interests (two things that are necessary for happiness—we talked about them in an earlier newsletter!).

• Dopamine, serotonin, and other happy chemicals are released during workouts.

• Physical activity is self-care! We are investing in ourselves and that makes us happy.

• Physical activity increases energy and provides a stronger, fitter figure. Once you start seeing a change, it motivates you to continue.

Now about those snacks

The cavemen didn’t have junk food, but I’m sure they would have McLoved it if they did. They weren’t enticed by those small, round temptresses known as M and Ms (or their equally tempting distant cousin, the french fry), but I’m sure they were satisfied just the same. We eat what we know, but we can break our bad habits and find good, healthy, satisfying alternatives (for example, if you’re an apple pie fan, you can peel and bake apples with cinnamon and a bit of sugar).

I learned along the way that some of the foods that I thought were “off-limits” are actually pretty healthy. Here are a few of my favorites, sure to satisfy fans of both the sweet and the salty.

• Pizza. It ain’t so bad, just don’t pile on the meat. It’s a carb with tomatoes and cheese. What’s wrong with that?

• Tortilla chips and salsa. Guac, too! Avocados are a fantastic source of many vitamins, minerals, and healthy fats.

• S’mores, please. Graham crackers and dark chocolate are both great choices. Add a low-calorie marshmallow and you’ve got yourself a treat. I toast the marshmallows right over a burner on my gas stove.

• Pretzels. Truth be told, I’m not a fan of the plain ole pretzel. They’re too dry. (Remember Seinfeld? ‘These pretzels are making me thirsty.’). There are, however, some peanut butter, chocolate-covered ones that are a healthier alternative to, say, a brownie.

• Popcorn. Phew, it made the list! A movie without popcorn is like a cookie without milk. Speaking of cookies…

• Oatmeal cookies. Don’t like oatmeal for breakfast, make it into a cookie. They’re chock full of iron, calcium, and fiber.

• Ice Cream. It’s a great source of calcium and other nutrients, but don’t go overboard! Like the Italians eat gelato, try using a small bowl and spoon.

If you want it, half it!

I am a self-proclaimed junk food, junky. I love fries, baked goods, taco joints, candy of any nature, chips — I don’t discriminate. I have found, however, that I will completely gorge if I try to give up on any of them completely. I’ve decided that I won’t ever do this to myself because eating a caramel rice cake to quiet my need for brownies backfires and I end up eating more trying to find something to satisfy my craving (or, I’ll give in and eat an entire pan of brownies). I’ve decided that instead, I will eat half of what I normally would — squeeze in a little bad with my good, balanced diet. It’s working so far. For me, moderation is King!

The Bad and the Ugly 

This section is strictly FYE — For Your Entertainment. Some of these may ring a bell —maybe you’ve even tried a few.

• The Baby Food Diet. Strained peas as a low-calorie alternative? Not for me. Babies don’t even seem interested.

• The Cabbage Soup diet. Oh boy, nothing but cabbage! I gave this one a whirl -- it lasted for about 6 hours (and that’s being generous).

• Dessert with Breakfast Diet. If you eat it with breakfast, it may curb your sugar craving later in the day. This one shows some promise, and it’s one I can certainly get behind.

• Master Cleanse. Saltwater in the morning; a lemon (or lime), maple syrup, and cayenne pepper mix you can drink all day (yum); and a delightful laxative tea at night. Don’t tempt me with a good time.

Aside from the dessert diet, these might make you think that healthy living means hellish living AND we won’t stick to it if it’s not maintainable (I guess that’s why they’re called trends; they come and go).

Like the activity described earlier (the movement formerly known as exercise), healthy eating should be enjoyable. It may take a second to figure out a list of your go-to foods to fulfill your cravings, and what a good-balanced diet looks like for you, but once you do, you won’t have to do it again.

Before you start any activity, make sure you do the following:

1. Check your Health - It’s important to check with your healthcare professional — especially if you’re new to any form of fitness routine.

2. Make a Plan/Set a Goal - Start small and add as you improve. If your goal is to run 5 miles, start with a plan that includes shorter runs. Physical fitness without a plan is just hysic fitess.

3. Make it a Habit - you’ll stick with it if you do. Try waking 30 minutes earlier. I wasn’t a morning person, but now I absolutely LOVE waking up at 5 am (no joke). No noise or people — just me and my thoughts.

Here are some good, enjoyable (at least to me) workouts. The list is obviously not exhaustive — it can be anything as long as you’re moving. Only you know what will work for you.

• Go for a walk and listen to a favorite podcast (here’s a list of some good, funny ones — many are free!).

• Start or join a double-dutch jump rope club. Think you’re too old? There is an over-40 Club in Chicago with more than 1,000 active members.

• Join a local dance studio — from ballet to ballroom there are classes for all levels.

• Join a virtual fitness class — Peloton is great, but there are a ton of free options on YouTube — all you need is your body and a bit of space.

• Play Frisbee, badminton, tennis, pickleball — have fun while you reap the health benefits.

• Swim. Laps may make swimming seem like work, so channel your inner child and splash about like you did when you were a kid.