Healthy Weight

It is possible to survive and enjoy holiday celebrations without calling out the food police if you follow a few tips:

Plan ahead

• Plan activities where food isn’t the primary focus.
• Before attending a party have a snack to take the edge off hunger.
• Offer to bring a healthy dish to pass.
• Commit to balanced meals, adequate fluids, plenty of rest and regular exercise.

Take care of yourself

• Don’t skip meals especially breakfast.Keep your regular exercise schedule.
• Plan some quiet time into your day to mediate, journal or relax.
• Set realistic goals. Delegate what you can or eliminate activities

Stay aware

• Station yourself away from the buffet table so you make a conscious choice to eat.
• Watch your alcohol intake for the sake of calories and commitment.
• Pace yourself. Save your indulgences for one or two favorites.
• Acknowledge stress and handle it in healthy ways.

Enjoy the holidays doing the things that matter most to you and savor a few treats as well as the company of family and friends. You will thrive not just survive.

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Living life fully helps you realize that there is more to life than your weight, the number on the scale, your fitness level or your pant size.

Sometimes we focus on the outside stuff so much that we forget that we have to love ourselves enough to do what is best for us. Focusing inward on our beliefs, thought patterns and habits can be a catalyst for change. Learning self-acceptance is one of the first steps in self-care. Knowing and accepting that you are wonderful just because you are you can be the first step in clearing road blocks to a healthier and fit you. [click to continue…]

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I have written several posts about goal setting and developing action plans. I keep addressing the topic, because I know that “walking the talk” is tough…especially when we make everything else a priority over ourselves.

That is why I love the book “Simple Steps - 10 Weeks to Getting Control of Your Life” (New American Library 2003) by Lisa Lelas, Linda McClintock, and Beverly Zingarella. This book walks you through 40 steps developed by the trio of ladies that get implemented (compounded) over 10 weeks.

When I review this book it reminds me to keep my action plans simple so I don’t get overwhelmed. I have also worked with focusing my goals on the four areas that they suggest: health, weight, home and spirit. Broken down into achievable steps, you can’t help but be successful.

So what step can you take this week addressing health, weight, home or spirit? Don’t get overwhelmed…just do it!

“A journey of a thousand miles must begin with a single step.” ~Chinese Proverb

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Continuing with the theme of excess weight or body clutter… I recently read the book Body Clutter: love your body, love yourself  (Fireside 2005) by authors Marla Cilley and Leanne Ely.

Are you cluttering your body with food? Many times we use food to comfort us instead of dealing with the pain or emotion we are experiencing.

All of us have foods that trigger some type of past experience for us. What food can’t you get enough of?

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I keep coming back to the food and clutter connection…

One of the connections that I think is important is the emotional link to what, how and when you eat. Are you eating because you are hungry? Or are you eating because you are tired, sad, bored, stressed or happy? Try focusing on eating only when you feel hungry. A food journal can help you identify if you are eating because of emotional triggers or because of hunger. Keep a food journal for at least three days. Then review it for emotional triggers. You may be surprised at what you learn.

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In the book Does This Clutter Make My Butt Look Fat?: an easy plan for weight loss and living more (Free Press 2008) Peter Walsh suggests several “food-clutter principles”. One of those principles is “organize where, how and what you eat as the fist step toward achieving your ideal body”.

Remember in the post from March 12, 2008 I talked about planning a weekly menu? Did you do it? Do you have a plan for eating healthy? By organizing your menu (and part of your life) you can gain a sense of control which will help you make consistent healthy food choices.

Well, at least plan tomorrow’s menu…that’s a tiny step.

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I have really enjoyed reading the book by Peter Walsh entitled Does This Clutter Make My Butt Look Fat?: an easy plan for losing weight and living more (Free Press 2008). It has many tips and ideas that can empower you to clear clutter from your life.

In the book the author proposes “clutter principles”. One of those principles is “live firmly in the present, not the past or the future.”  It asks the question: Are you holding onto things you don’t use and if you are why? Do you have more stuff than space?

You have the space you have. If your house isn’t welcoming because it full of stuff, you won’t spend time there and you can’t expect to enjoy meals there. The author states “You must respect the limits of the physical space that you have because if you don’t the space can’t function and your vision is lost.” The author further states ” “You can’t lose weight if your home is out of control.”

If you are holding on to things you don’t use or don’t love, figure out why. Is it the memory, was it a gift or does it represent hope, guilt, or fear? If you don’t love it or use it, it has no place in your physical space.

What one thing can you get rid of today that you don’t love or use?

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Peter Walsh in his new book Does This Clutter Make My Butt look Fat?: an easy plan for losing weight and living more (Free Press 2008) says “clutter gets in the way of living the life you want…you need to clarify your priorities so that you can make choices to get rid of stuff.” He adds “…as your space becomes clutter-free and pleasant its easier to see your priorities and to make the right choices…”

Did you clear one hot spot as suggested in a recent post? I did. I cleaned my beside table.

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I had to end on the last day of National Nutrition Month® with a nutrition note.

 Here are a few suggestions for fueling your body:

• Make healthy eating easy. Have you been doing that weekly menu discussed in a previous post? If not, why not start now.
• Eat nutrient dense foods. Can you add another serving of whole grains to your menu? Can you eliminate one high-sugar food?
• Eat a variety of foods. Have you tried any quinoa recipes yet? I did. The Asparagus Quinoa Soup recipe was excellent!
• Eat consciously and stop eating when you first feel full. Are you eating with the TV on? Try eating without the TV or reading or other distractions for a week. What is different?

Which suggestion from above will you focus on this week?

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