Rationalization = Sabotage!!

Rationalizing weakens the ability to control yourself.  If you find yourself rationalizing one more bite, two then three... take a step back.

Your body is amazing!  If you listen carefully it will let you know when you are done, when it has had all it needs.  Even your esophagus will tell you.... even beg you, "PLEASE, don't put anything else down me!" Your taste buds become must less sensitive!  Your stomach will send you signals.  "No more!"  These are your guides. Trust them.  They are designed and built to do a specific job... let them do it!  Most of the these signs are polite & can go unrecognized, especially if they have been ignored.  As you listen, you could possibly be eating 1/2 or even 2/3 less than you are use to.

Use food as fuel.  While I was in Japan, we walked everywhere!  It was the first time I remember eating in order to support my stamina.  Eat to live... not live to eat.  Food is meant to be enjoyed; but only within the "hunger or re-fueling" context.

I believe our hearts are pricked by the desire to do better in our health for a reason.  This is not about vanity.  We were made to desire optimum health.  Our health affects every single aspect of our lives.  Think about it.

Empower yourself.  Serve yourself smaller portions, listen to your body signals, trust them and obey them by putting down the fork.  In that moment your self-confidence will shoot through the roof perpetuating even a greater desire to continue to move forward and reach your goal(s).

The desire for better health will soon surpass the desire for more food than what your mind not your body wants.   

About the Health of You!

It's no secret the media pounds down on the world today to look a certain way, wear a particular size & if you take this pill or use this lotion you'll look just like this... Whatever "this" is. 

Health First. When I keep the focus on my health, what I eat and do becomes a natural part of my day. What I eat is either going to work for me or against me!

I want every added benefit!  That old adage, "An apple a day keeps the doctor away."  Think about it.  That one little apple is nourishing my cells, my brain & on & on.  I know our Heavenly Creator designed me in His image along with the best way to feed it.  An apple does something specific for our bodies as does every other whole food out there.  

I read food labels!!  The first 5 ingredients being the most crucial.  Is it free of Hydrogenated Oil, High Fructose Corn Syrup, Sugar, Enriched Bleached Flour, etc? Go check is your Peanut Butter & Bread.  

Do I still have a piece of chocolate cake... yes. But in very small portions. The majority of the food I consume is what was intended for my body.

To our HEALTH!!!!

 

Finding a source of exercise!

We learn to discipline ourselves by taking one step at a time!  Our bodies need and have the desire to move. The recommended amount of exercise is 30 min per day. If you need to break it up into 10 minute increments then by all means.  

Personally, I can get bored with exercise very easily. Having a buddy to exercise with is helpful. (Thanks Michelle!)  I like to dance!  I like to be outside riding my bike, walking/running. I'm enjoying Yoga. I find I need to change it up.

My weights sit on my counter next to the stove.  I lift them every chance I get... mostly while I'm making dinner.  Or I'll often throw in some quick push-ups against my counter.  Do lunges down the hallway or as I'm loading the dishwasher.  IT ALL COUNTS!!! It's called SNEAKY exercise. Athletes swear by it!  If it works for them... it works for me!!  Besides, if you have children, they're watching!

So ya had a bad day!

I was asked to speak to our ladies church group this last week on "How the Physical Affects the Spiritual".  As I prepared, I was struck by a phrase I've heard many many times... Endure to the End.  I've always understood this to mean we are to press forward in conquering the hardships, sickness, failures & even spiritual shortcomings in this life so that we might have Eternal Life someday.  (Click here for further Spiritual Insight)  

In my opinion, running a marathon would surely have to stir up some physical endurance in my body.... some how, some way!  Well, we haven't been asked to run a marathon; but we have been asked to take care of one of the greatest gifts we have been given... our bodies. Everyday. Enduring to the end.  Even in our health, we must do our part.  I mentioned to the ladies, "I am not on a diet.  This is the way I choose to live my life.  I want to do my part.  It is everyday. Everyday for the rest of my life."  

Lately, I have been so aware and appreciative of the body I have been given.  I have arms and legs and a mind that allows me to do what I love.  It is not a perfect body.  But a body I am so grateful for.  

So if you've had a bad day, fallen off the wagon, eaten a treat or two more than you should.... Well, today is a new day! Jump back on...  Never give up on you, your health or your body!  

Endure to the end spiritually AND physically.  Yes, it's everyday. I want to cross the finish line at then end of my life knowing that I did my best.  What does that mean?  Eat fruits, veggies, lean meat, drink lots of water, exercise & get enough sleep.  Sounds simple doesn't it?  Not necessarily... hence 'enduring to the end'.  There's lots of trial and error along the way.  But we do better when we know better.  

Real Beauty!

Isn't it beautiful!  Food that makes you GLOW from the inside out!  

Work towards the suggested servings each & EVERY day! Not sure what that is? Click HERE.  (You're going to love this brochure. I do!)

Removing the Temptation

Buy only healthy food at the grocery store.  If you buy a bag of Doritos's, they will be eaten.  You don't want the temptation constantly beating at you with unhealthy food in the house.  Replace it with other items.  Some of my favorites are raw almonds, dark chocolate & soy crisps.  Then decide what is reasonable for the day.  For me it can be 10 almonds, 1 small square of the chocolate and 1 serving of crisps (sometimes less).  And then of course having lots of fruits and veggies on hand.  Have you tried veggies with hummus dip?

Every time I have a "munchie" craving I try to grab a "whole food".  You can't believe how over a period of time those cravings decrease considerably!  It truly is amazing to me!

Off to the grocery store!  (Honey Crisp Apple Season is just around the corner!!!  There is nothing like eating fruit that is in season.)

Caution Portion Distortion

In terms of food, it is truly amazing how little our bodies need.  

~Use a salad plate instead of a dinner plate.  

~Use measuring cups to check the amount.  

~Read the labels for serving size. 

(Most serving sizes are based on a 2,000 calorie diet.  If you are wanting to consume less than that, take it into consideration.  You might want to adjust even the "suggested serving" size.)

For our children's sake:

I serve up their plate and then put the food away.  

I do not serve meals "family style".  

If they say they are still "hungry" I try to suggest another activity like reading, playing outside, etc and say, "Let's have our tummies settle."  

(I was interviewed by the newspaper a while back on the health and activity of our children.  More to come on that and my thoughts.)

Rarely do children come back for more; but if they do (after 20 minutes or so) I give them a little something like fruit, veggie or small glass of milk or juice.

Try the same for yourself!  

Focus on making your life something other than food!  Focus on the ACTIVITY and making memories with the ones you love.  Distraction can be key.  Do what you love!

This is about YOU and loving your life and your body.

Ugh... just looking at this picture makes me feel exhausted!

Take the Portion Distortion Quiz

No matter what...

Slow and Steady Wins this Race!

Weight loss that stays off is that which is slow and steady. 1/2 lb - 2 lbs a week is just that.  To do so, eating habits do not need to be drastically changed just consistent.  A healthy lifestyle. For some all it takes is omitting their snack(s) for the day, using a smaller plate for portion control, not eating after 7 pm, etc.  

It takes 3,500 calories to put on one pound; therefore, to lose 1 lb a week you must decrease your calories by 500 each day.  (7 days a week x 500 = 3,500)  You can do this 2 ways... 1) Eat less or 2) Exercise.  Try a combination of both.

Remember to only weigh yourself once a week and always take into consideration the time of the month.  The wrong time of the month can add up to 2 extra lbs.  So don't be discouraged.  

Persistant and Consistent.  You can do it!  

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.)

"There are no shortcuts to any place worth going."

I've decided.... anyone over age 20, especially 30, who is within their normal healthy weight range (BMI-Body Mass Index) make a conscience choice(s) to either maintain or lose weight. The percentage of people who can eat what they want & never gain weight is 1 %. So, I am putting it to the test... What am I going to do to everyday to consciously improve my overall health & shed about ten pounds. Yes, I am currently within my healthy weight range. My BMI is 21.8. My goal is to lower my BMI between 19.5-20. Notice this is a range. As women we should allow ourselves about a 3 lb variance. Focus on a range vs. a specific number. A healthy BMI is between 18.5-24.9. I check mine at cdc.gov.

Would you guess that losing just 10 lbs can cut any risk I might have of many diseases, anywhere from 25%-50%! Extra body fat affects horomones, organs, posture & on & on. And those who know me personally, know I am all about posture!!!

My 'conscience choosing' has been in place for a while; but will now kick into High Gear!

Some days are better than others... granted. I only do it safely, without lotions and potions. Only the way Mother Nature intended it to be... slow & steady wins the race. You are welcome to join me! Ask me questions... Or would you like some encouragement? I believe in the buddy system. The success rate jumps dramatically when you have support. Two months can seem like forever away; but think back to what you were doing two months ago. Not so long ago when you really think about it! It doesn't seem so quite overwhelming. One day at a time... one step at a time... that's it.