Just wanna say...a guaranteed smile.

I love waking up in the mornings feeling an 'empty stomach'. I will again tomorrow.  So well worth it.  It's a guaranteed way to start your day with a smile along with additional motivation for yourself!  Keep passing up the unnecessary/unwanted extra bites!  You're inspiring others. I promise.  

I think of each of you often!

To your health!

Way to go!!

For a few of us... Thursday is the day we weigh ourselves. I'm so happy for everyone!  

"Never stop.  One stops as soon as something is about to happen."  Peter Brock

Keep it up gals! Never stop taking care of you, starting first with your health!!  It's everyday and what a blessing to do so.

What I call COMPENSATION!

I am often asked what I eat.  Well... just about everything. Ok, with a few exceptions... soda, artificial sweeteners & cold fried turnips.  (The last one was for my mom.)  I've always had a sweet tooth.  Dark chocolate is my favorite. Mix it with mint?  Even better.  I've tried cutting al sweets out & I've interviewed so many women who've done the same; but craziness ensues.  

This is what I know...

When I focus on tanking my body with "Super Foods" I feel empowered.  I truly believe our Heavenly Creator made it to be that way.  Our bodies were not meant to consume rubbish. 

So... what are some of my Super Foods.  No. 1 on my list - leafy greens!!!!!

I LOVE that salads are as versatile as chicken.  I enjoy eating salads because it can take me up to 20 minutes to eat a beautiful salad.  I like to add one slice of artisan bread on the side toasted with a little EVOO... instead of using croutons (just preference).  It feels fancy to me anyway. 

For my favorite Savory Salad I add any combonation of the following:  

Shredded or Matchstick carrots

Diced Beets

Sugar Snap Peas

Any other veggies

Northern Beans (Rinsed and Drained)

Sun-dried tomatoes

Frozen peas

Shredded Broccoli

Canned Artichoke Hearts

1 T. Olive Oil

Fresh Squeezed Lemon

1-2 T. Crumbled Feta or Blue Cheese

Fresh Black Pepper

There are so many Sweet Salads.  

As of late, I really enjoy fresh chunks of pineapple, dried cherries, 1 -2 T. pecans, EVOO or vinaigrette.  A little cottage cheese on the side is great.

So many ways to prepare.... everything from Asian to Taco, etc.  

Sidenote:  Salads can take a lot of time to prepare and when I am in a hurry it doesn't work with my flow... so I do splurge and buy the carrots/broccoli/romaine (etc.) shredded if I know I have a hectic week or busy time ahead. I do not feel bad about spending good money on good food. I enjoy it even more!  

I do not buy products that are Fat Free or Light except for 'Light' Dressings & Mayo.  If you need to extend your 1-2 T of dressing I like adding lemon/lime juice to it.

I know you have lots of other ideas... feel free to share!

So compensation is what I do.  I only eat within the 'context of hunger'.  I really like to leave a little room to enjoy something sweet at the end (like my chocolate), still within the 'green light' signal.  If I know I'm going out to dinner with friends or my man I compensate for it earlier in the day by eating light.  I have too; otherwise, I pay for it in more ways than one! There are lots of ways to compensate our eating.     

    

Favorite Fiber...??

In focusing on my fiber intake I thought I'd share one of my favorite sources. Beans! Any kind. They are easy to add to just about anything... salads, soups, Mexican, Italian, etc. I like to rinse and drain mine & use as often as possible. White Northern beans (the ones I use the most) contain 8 grams per 1/2 cup! I always have several cans on hand in my cupboard.

FIBER keeps you feeling full! It's a "magical fruit" in more ways than one!

Get your water in!

What is your favorite?

Today for me...

I came home from church today and had lunch. At "dinner" time I did not feel "empty" or hungry. So... I didn't eat. My body apparently had not used the calories I had consumed thus far for the day.  But then... my 12- yr old daughter made chocolate chip cookies.  After eating one the temptation to eat another was still lingering... so I went for a walk.  Kevin was nice enough to go along with me.  2 1/2 hrs later we were back.  That was a long Sunday evening stroll and I talked his ear off.  We weren't able to have our date night this weekend because of some church obligations for both of us on Friday and Saturday; so I was happy to have him to all to myself. I will go to bed feeling lighter and wake up feeling even better!  

Thursday is the day I have established as my weigh-in day.  I only weigh once a week, the same day and time.  It will be first thing in the morning.  If you're weighing more than once a week, I've found that for most gals it is either discouraging or encouraging and can then lead to sabotage!  

Just focus on one day at a time and going to bed with a stomach that is near empty and will be ready for food in the morning.  I do not suggest skipping breakfast on a regular basis.  Our bodies rely on the "jump start".  It is best to eat small enough portions at each meal allowing time between the meals to burn the calories you've consumed.  So obviously if I had wanted to eat dinner I should have eaten less at lunch!  

 

Everything is out there waiting for you to ask.  Everything you want also wants you.  But have to take action to get it!

Eating seconds is just that... eating for two!

For most... the weekend approaches and eating well suddenly gets hard.  

Be defensive and acknowledge the "Stop & Go Light" (as we call it in the Midwest).  These are the internal hunger/feeling full signals we were born with and then over time have faded with one-bite(s) too many.  

It's simple... just WAIT!  Be patient... and WAIT!  Hurry up and wait right!  Waiting for hunger. 

Don't be afraid of it. Embrace it.  Welcome it.  Be proud of it. When you experience the feeling of true hunger you know you've arrived. Arrived to the destination of burning the "calories IN versus calories OUT"!  

This is a place you MUST arrive in order to gain control over you.  I'm not talking about the kind of hunger that makes you feel like you might punch somebody but a SLIGHT HUNGER where you can sense and even feel your stomach is next to empty. Every time you experience this... your self-esteem has the opportunity to shoot right through the roof.  After doing this over a consistent period of time you will be empowered and achieve an actual high. Even so much that you become addicted (I know, strong word) to that feeling of health & feeling your body wanting to run at its optimum. 

Fueling yourself with junk will turn your engine of a body... OFF!  Junk food is no doubt addicting as well - literally!!  BUT THE GOOD NEWS, so is healthy food!!!! Have a little faith! I believe if you are craving the "junk" then you are not getting enough nutrient dense food. There is magic in vegtables!

I tell gals in my fitness classes all the time... "It does not matter how much exercise you do... You can exercise until you are blue... But if you are consuming too many calories you will gain weight... EVERYTIME!" 

When was the last time you really felt empty and hungry? 

So how many calories do you need you say?  For now just try listening to your body.  Rely on it. Wait for hunger. It can take awhile... don't be alarmed!  Could you possibly miss dinner?  Yes. Breakfast?  Yes.  Lunch?  Yes.  Be patient.

When your stomach is ready for food:  (GREEN LIGHT)

1. Eat slowly. (YELLOW LIGHT)

2. Enjoy it. 

3. STOP at a "Respectfully-full" feeling or before you are full (You get the idea!) (RED LIGHT)

4. Then wait again!!! 

5. Start the process over.

In the mean-time....!  Dig into LIFE and do what you love.  Notice the action word.... DO! Live life! Make your life about something other than food! 

What's it going to be?  You decide!

This is the basis of  "Spoonful Living - Dig in.... to LIFE!" 

Create the best life you possibly can via your passion, family & religion.... not food.  

Eat to live, not live to eat. 

Think of the time you'll spend waiting for hunger... filling up on making memories, not filling up on food. 

The time is yours!!  

Fiber Focus!

FIBER: Nature's Weight Loss Aid!

AHA Recommendation:  Fiber WORKS FOR YOU moving toxins & waste!

25-30 grams per day!  Be sure to get your water in.

(Average American gets 10 g a day.)

Where do you get it?  Fruits, veggies, beans & whole grains.

Read your labels.

I started my day with 1/2 c of Fiber One Cereal (14) & 1/2 c granola (4) & 1/2 c fresh blueberries (2) equally 20 gram!!!

I LOVE fiber. It cuts my appetite. It makes me feel full. 

Your assignment: Track your fiber intake EVERYDAY for 1 week!

(To help: look to the side of this post under 'Tools You'll Need' for the fiber content of your food.)