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WOOP

Ever heard the term (acronym, really) WOOP?  Neither had I.  It’s a goal setting/ habit changing tool supported by 20-years of scientific research.  I learned about the technique from the free happiness class Yale offers online.

What is WOOP?

Gabrielle Oettingen, an NYC psychology professor, has written the book and done the research on WOOPing.  WOOP stands for Wish, Outcome, Obstacle, Plan.  You focus and visualize on a goal or change you’d like to make for five minutes a day.  To me it feels like a cross between mediation and self-hypnosis.  It goes like this.  You spend five, undistracted minutes, truly visualizing the following:

W: Your wish.  Something you want to change or achieve.  Big or small.  Long term or short term.

O: The outcome of achieving your wish.  What will happen if you get it?  What will your life look like?

O: What obstacles will get in your way?  Envision what road blocks you’ll come across and what might stop you from getting where you want to go.

P: Make a plan using if-then statements.  If (this obstacle arises) then (I’ll combat it with this action).

What You Really Want

You are supposed to be honest with yourself and determine if you really want the […]

WOOP2020-09-18T12:32:36-04:00

How Much Sugar A Day?

Sugar is actually good for us.  Sugar fuels our brain and provides quick energy.  At least that is the case with sugar before it is fully processed and transformed into the white substance we normally see.  Sugar cane contains minerals and vitamins (like calcium, phosphorus, chromium, magnesium, cobalt, copper, zinc, and manganese).  All those nutrients and the fiber in the sugar cane help us digest the sugar. When we consume sugar without the other nutrients (as is the case in white sugar) the body can be forced to leach calcium from bones and other tissues to help process the sugar.  So how much sugar should we get a day?

Two hundred years ago it is estimated that Americans ate about 10 pounds of refined sugar per year.  Today that poundage is estimated to be 156 pounds per person per year.  This does not include sugars from whole fruits or dairy products.  Just added sugar (white sugar, sugar cane, honey, maple syrup, agave, etc). 

The American Heart Association recommends 6 teaspoons per day for women and 9 teaspoons a day for […]

How Much Sugar A Day?2019-02-13T17:46:20-05:00

Mindful Eating Challenge

Years ago I started doing the No-Sugar February Challenge.  It has evolved into the Mindful Eating Challenge.  That means if giving up sugar isn’t really beneficial for you—maybe you aren’t the addict I am—you can choose a challenge that fits your needs for the shortest month of the year.

Challenge Suggestions (pick one or all):

Give up sugar (or whatever your vice is).

Make sure you aren’t distracted while eating.  Take time to stop and eat.  That means no eating in front of the television, Facebook, or while doing the crossword.

Try not to overeat at meals.

Try to include more veggies (perhaps even a veggie at every meal).

Use an app or excel spreadsheet to record everything you eat and watch calories in vs. out.

Try to drink more water, reduce caffeine or cut out beverages with calories.

Select a program like the Whole30, Paleo, vegan or some other food related lifestyle you’ve been interested in experimenting with.

Take a picture of all your food and text it to a friend.

Details:

We started a Facebook group if knowing you aren’t alone is helpful.  It’s the Mindful Eating Challenge group with lettuce leaves as its profile picture.  The challenge starts […]

Mindful Eating Challenge2018-02-14T15:56:37-05:00

Just a Spoonful of Sugar

SugarAs I write this, I’m snacking on some popcorn, which I can gladly say has zero grams of sugar.  Since I did the ten day detox (no grains, sugar or dairy) last month, I’ve been very mindful of how much sugar I eat.  Note: I still eat it.  I’m just trying to be aware.

I’ve always known that there is added sugar in everything, but I’d never stopped to really think about where or how much I should or shouldn’t consume in a day.  In prepping for the detox, I read that Prego Sauce has the same amount of sugar as two Oreo cookies.   Based on both their websites today, Prego actually has a bit more than two Oreos (a serving of Prego: 10-grams of sugar, a serving of Oreos (which is three cookies) 14-grams of sugar).  Just two cookies and you’re actually getting a little less sugar than if you have the sauce.  This surprised me, and I was annoyed.  I don’t even eat Prego, but the idea that all sorts of food are adding unnecessary sugar annoyed me.  I make a delicious spaghetti sauce without any sugar.  I don’t want […]

Just a Spoonful of Sugar2017-12-29T21:52:41-05:00
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