Posted in Emotional Well-Being, Encouragement/Motivation

The Cult of 10,000 Steps a Day

Posted on by HeatherLynn

Walking 10,000 steps a day is the goal; this is more a guideline than a cold, hard fact.

An average American will walk 3,000 – 4,000 steps a day. Personally, I average around 4,300 steps per workday. I stopped using my fitness tracker for a time and recently have put it back in play. In my mind I’ve set a soft goal of 8,000 steps per day, but I accept it will most likely not reach that level without extra effort on my part. This got me wondering where the idea of 10,000 steps came from. Why not 7,000 steps or 9,000 steps?

It was a marketing campaign, of all things, that started this trend and over time it became a sort of mantra for anyone tracking their movement. Around the time of the 1964 Tokyo Olympics, Japan introduced the modern pedometer into their marketplace. They called it “Manpo-kei”, which translates to “10,000 steps”. It quickly gained popularity as Japanese walking clubs formed and the Manpo-kei was the minimum the members were expected to walk. It didn’t take long for concept to start spreading beyond the Japanese to the rest of the health-conscious walkers around the world.

There have been some studies done in which suggest the benefit in terms of mortality risk, levels off in the area of 6,000 steps to 8.000 steps for older adults and 8,000 steps to 10,000 steps for the younger generations. The takeaway is there’s evidence to suggest that moving even a little more is beneficial.

Walking has great side effects on mental health, creativity and the well-being. The very act of the activity gets everything going. Brain power, endorphins, emotions. Sitting on your couch, you don’t feel motivated to do much, but get up and start moving and suddenly, you are getting inspired.

During the cold months, its much more difficult to get outside and go for a walk, so I stick to the treadmill in the house and get my steps in trudging back and forth taking care of my chickens. In the summer, its easier to get out and walk ( albeit when the humidity isn’t trying to kill me ), but the bottom line is, I have to make the effort. No one is going to walk for me and since this is my journey, i have to push myself.

Some interesting ways to get your steps in :

Make the extra trips back and forth to carry groceries into the house.

Park in the furthest reaches of the parking lot and huff it in. Your car is actually less prone to getting dinged and scratched. ( I do not recommend this after dark, be safe of course! )

Return your cart to a cart corral that is a little further away.

Pace when you are waiting for your car to fill with fuel

Do two or three full laps , up and down every aisle, of the stores you visit. Not to purchase or browse, just simply to walk.

Take a nice day and go on a photography walk in the city. I’ve done this and found some very interesting pieces of architecture I normally would miss just driving by.

Find a safe walking trail and walk it. There are maps available online of all sorts of walking trails across the country.

Stairs, not elevator

Bike if you can. Its not much of an option for my situation as a rural dweller, there is quite a distance to cover to get to town and no public transportation.

Plan your weekends to involve things that include movement. Like museum tours, walking tours and such.

Three great reasons you can start today :

Walking is FREE. It will certainly fit in your budget.

Weather can be a hindrance but you can walk inside as well as outside.

You do not need special equipment or clothing to take a walk.

If you hit 10,000 steps, that’s awesome! Set your own goal, adjust it as you progress. Its not about the numbers, its about moving.

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Posted in Food Stuff

Delivered to My Door

Posted on by HeatherLynn

Losing inches and pounds in today’s world is a task that is much easier than perhaps even ten years ago. In the past we had limited resources to help us on our journey; we had to depend on our own sheer will and determination for most of it. Today our resources are vast and seemingly unlimited. From the helpful apps to put on your phone, right to the meal delivery services bringing the food directly to your home.

I’m not big on the apps, though I preach that you should use them. I have them on my phone and I do dabble with them, but I have never gotten in the habit of being chained to the daily logging. It is one of my weak points.

I have also never taken part in the revolution of meal delivery services; however recently I have needed to research them for my long-term-should-be-married-but-we-are-not-yet-boyfriend. He was recently diagnosed with Type 2 Diabetes and he is not exactly disciplined when it comes to restricting his diet. To help him out, we decided to get him a meal delivery service and make the new way of life transition a little easier.

I found a great site for comparing different services https://comparemealdelivery.com . This site lists out the top ten meal delivery services and what plans they offer as well as the pricing. There is one for every budget and most give you the option of pausing the subscription at any time.

Why do people choose meal delivery services?

-Time. Schedules often do not allow for you to go home daily and prepare a good meal, nor do they allow the luxury of prepping for the week.

-When comparing the cost to how much you spend at a fast food place – the price per meal beats it out nearly every time and is much more nutritionally geared towards a healthy lifestyle

-A week of meal service delivery compared to a week of groceries is compatible. You may even be saving a bit.

-Instructions on how to prepare the ingredients gives you new cooking experiences and you’ll find many new dishes to please your palate.

-You can opt for prepared meals that have already been portioned out. No guess work involved.

Personally, I enjoy going to pick out fresh fruits and vegetables. I love the experience of pulling a meal together ; including the chopping, dicing, preparing and all the little things involved. It brings me a sense of fulfilment. I love that these services exist for those who do not have that same passion as I do.

In conclusion, I would say, look into the meal delivery system. Its a great resource to assist on your journey to a happier, healthier you.

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Posted in Emotional Well-Being, Encouragement/Motivation

2025 The Pilgrimage Continues

Posted on by HeatherLynn

It is the final day of the year marking the end of one of the many legs of the journey to happier, healthier lifestyle.   To say it has been fraught with mishaps and complications would be dead-on accurate.   This journey, like life itself, will never be problem free and I accept that.  The unexpected will happen, the diversions, the temptations, the doubts and misgivings.   All that matters is that I have emerged at this end better than what I plunged in at!  

I am looking forward to continuing this journey.  Can I still call it a journey or is it something more epic now?  Should I call it more a like a personal pilgrimage?  Whatever I refer to this as, it is certainly a new way of life.     

What does the next twelve months have in store for me?  I honestly cannot tell you.   I can share with you my hopes, my goals, my intentions, and then life is going to step in and let me know what really is going to happen.   I accept that, this is why I do not make New Year’s Resolutions.   I understand there are just too many variables in my life that can throw me off track.  

This is what I’ll do :

  1. Recognize my weaknesses –   when I travel/visit relatives/ social gatherings   I have a lot of trouble staying on point with my eating habits.    I also found that I like to bake, but cannot resist the temptation of testing my results so I need to refrain from that activity.    
  1. Keep my Focus –   remind myself daily the reasoning behind my journey and the way I feel now verses the way I felt before starting.   
  1. Use the Apps – there are apps to help with Fasting, Tracking Exercise, Logging Food, and nearly anything you can think of.  USE THEM RELIGIOUSLY 
  1. Exercise at minimum 15-20 minutes a day.   This means a brisk walk if nothing else.   You should be trying to do more a few times a week, but the daily 15 is better than nothing at all.    
  1. Adhere to your schedule –  I drifted from my fasting schedule a few times and I’ve paid the price with a stubborn plateau.   Stick to your schedule.  
  1. Don’t let other people’s bad habits take you off course. –   If you live with someone who isn’t 100% supportive,  that is on them.   Stick to your guns and if they wish to eat and practice habits that do not coincide with your journey, do not enable them by getting them their “fixes” { junk food; processed food; candy; etc }  
  1. Look in the mirror every morning and give yourself a smile and say “Good Morning! Let’s do this! “  

HAPPY NEW YEAR!  

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Posted in Emotional Well-Being

Reflection Perceptions

Posted on by HeatherLynn

When I was a teen, I was not in the popular clique.  I was one of those girls who wanted to be a part of their world, and I wanted to be like them, instead I was this socially awkward girl who had always just “known” she was different.   I was the fourth square in the famed Sesame Street four-square skit “one of these things is not like the other”.    And they were all well aware of it.   They had a lot of different names for me, but the ones that really carried with me were those that pertained to my size, “Elephant, Hippo, etc.”.     It is not a shocking thing to say that I developed a certain perception of the image I saw in the mirror each morning.   Hearing myself called by those names often enough, I began to believe I truly was disproportionately oversized.   

As an adult, I look at photos taken of me in that era.   I look amazing.  I don’t look like a side show attraction, I looked healthy, slim with some cushioned curves.  Overweight is not the term I would use looking at the girl in those photos.     My social environment was certainly the cause of my body dysmorphia at the time.     

Wait…what?  Did I say “Body Dysmorphia”?   Had I suffered from a disorder and sudden became cured as I grew older?  The simple answer is “sort of”.   Body Dysmorphic Disorder is a true disease that many suffer from.  People who suffer from this are preoccupied with something about their physical appearance they perceive as a flaw, even when that ‘flaw’ is not observable to others.   

Signs of body dysmorphic disorder include: 

  • Repetitive behaviors, such as compulsive grooming or constantly checking the mirror. 
  • Seeking frequent reassurance from other people about appearance. 
  • Constant stream of anxiety stemming from thoughts about size and appearance.  

I didn’t have any of the repetitve behaviors, I certainly didn’t want reassurance from others about my appearance because I feared they would confirm my fears, and I didn’t have anxiety about it.    What I did have was a horrible misconception of what I truly looked like.   I cannot tell you there was a magic cure because I fear I may still suffer somewhat from it. 

Let me explain.  My teen years are long behind me.   I’ve worked my way through my 20’s, 30’s and 40’s with both weight loss and gain as I navigated the churning waters of my self-worth and learned to love myself.   Life threw a lot of curve balls my way and somehow, I survived and hit my 50’s.    I found myself here, being classified as “obese” on the doctor’s charts.   The word “obese” is like being called names by those popular girls.  Hurtful and damaging to the self-esteem.    My mirror showed a woman who was not worthy to speak to.  I’d forget though, when I was out in public.  I would talk to people and walk with confidence and laugh as if I was actually one of them.  And then I would see my reflection in a window, and I would remember.  

Let’s fast forward to this past year.   I put myself on a health journey and my body has most definitely changed.   I can physically feel the difference, I can see the difference in the mirror and I absolutely know that I am not a freak.    Does this mean I am cured of the body dysmorphia?   I wish it did.     My self-confidence is better than it has been in decades, but something else is going on now and I need to learn how to navigate it.    I don’t understand what size I am. 

That sounds funny, right?   I was a size 24w-26w for a very long time.  Purchasing clothes was easy knowing what size to search for, knowing I couldn’t sit in a restaurant booth because I wouldn’t be able to breathe, understanding that I couldn’t ride on a lot of amusement rides or that stadium seats would be uncomfortable.  When you are big, you accept things and you learn to navigate in the world with this acceptance.   

I lost weight, but I’ve forgotten how to navigate in a world where I am not “obese”.  When I purchase clothes, I make a lot of mistakes and end up with things that are too big.   I hesitate when I am offered a booth at a restaurant, and when I glance at my reflection in a window, I am constantly surprised by what I see.  That isn’t me.   I don’t know that woman like I knew who I was before.    I immediately look for a flaw to focus on, because the flaw is like a warm blanket, comforting to me in this world where I must re-learn how to navigate.   

There are a lot of things people just never talk about when it comes to weight loss and I think its important that we do talk about it.  It might feel insignificant, especially after years of the struggle just to find clothes large enough to fit, yet this is still a thing you must deal with.   I know I cannot be the only one who struggles with this.    

Another goal for my next leg of the journey – adjust my view in the mirror so my perception and view are a closer match!  

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Posted in Emotional Well-Being, Encouragement/Motivation

Setting Goals

Posted on by HeatherLynn

December –   Its the final month of the year.   A time we can look back and reflect on the prior months and see our success stories and our stumbles.     Did you achieve every goal you set for yourself last January?   Most likely, you did not.   This doesn’t mean you are a failure, it simply shows that life has a way of interrupting plans.       

Now is the time to grab a notebook and jot down some new goals.    We do not refer to them as resolutions since resolutions almost always end up as failed attempts.   Instead we shall refer to them as goals to work towards as we step into the next twelve months of our busy lives.  

  1. Drink Water every day  –  that’s a simple goal and one you can track.   I am not a huge fan of plain water unless its from my own well and has ice in it.   I like the flavored, no-calorie seltzers like Waterloo and Bubly.    They replaced soda in my refrigerator and not only are they healthier, they are easier on the wallet.   
  1. Move every day –   be creative with this.  Your lifestyle will dictate how you want to make this happen.   If you are urban, go for a tour in the city under the guise of a photography walk.  Take pictures and explore.  Go to a museum,  the park, play frisbee, or simply turn on YouTube to DannyGo and do some simple exercises meant for children but are actually really fun.    If you are rural, we all know that you will be out there mowing, raking, building, fixing, walking…  just keep doing it!    
  1. Eat Healthy –  ( healthier )  groceries are expensive and we all now the healthier it is, the more it seems to cost.   However, your body will benefit from the fresh fruits and vegetables.  Skip the processed meals, and avoid all those chemicals and preservatives!       Limit your fast food to twice a month,  eat out as special occasion and not as a regular ritual.   Cooking and preparing your meals at home helps control your portions and also opens you up to a world of dishes you would never find in a restaurant. 
  1. Learn a new skill or hobby.    This is a very important goal.   You are never too old to learn new things and taking up a new hobby fuels your motivation.   This can be anything from raising animals to painting, cake decorating, or even ballroom dancing.    Whatever it is, have fun with it, you deserve it!  

You don’t have to wait until January first to begin your new journey.   You can start today.  Every day you have is precious and you should not waste a single one.   The date on the calendar is merely a guideline for reference, the power to change is all in your hands and ready when you are.  

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Posted in Emotional Well-Being, Just a Thought

Learning to Redress Yourself

Posted on by HeatherLynn

At one point in the past, I was pushing past 400lb. mark on the scale, which meant that my clothing was not only plus-sized, but it was also super-plus-sized to accommodate the extra bulges.     I have wardrobe of clothing which reflects this very fact.    This brings me to the dilemma I now face.

My clothing is no longer suitable for the body I have now.    I’ve dropped a significant amount of weight and gone down several sizes.  This equals out to every piece of clothing I own looking baggy and unkempt when I put it on.  Shirts fall off my shoulders, pants constantly slip from my hips.  What continues to surprise me is when I pull a shirt from the realms of the dresser.  Those dark depths contain the shirts I liked but they were simply not big enough for me and I was unwilling to toss them.   I put them on now and they drape across me like a hastily hung blanket in the window.   It’s a refreshing surprise and one I am secretly loving every time it happens.     Motivation comes in all forms!

However, I had no choice but to return to the stores to rebuild a new wardrobe.

It started about four months ago, my rebuilding phase.  I held it off until then, knowing that I was still on my journey and numbers and sizes can still change.   I was clueless on my size at this point, so I decided a trip to Lane Bryant for new undergarments would be my first stop.   The ladies there took my measurements and let me know that I had indeed lost inches around the waistline, but my chest stubbornly remained the same robust size it had been for years.     With this information, I went to the local Walmart and bought a pair of inexpensive jeans, and I hit up Amazon for a few t-shirts.   It was summertime and those were the basic items that could get me by.   

What I am learning as I continue my journey is this, when it comes to your wardrobe:

1. Assess your current wardrobe. Put aside all clothing you know is way too big on you now.  Donate it or sell it.  Get it out of the house and make it so it is no longer an option.  We don’t save the close in case we get big again.  We are NOT going back.     Personally, I am hanging on to my jackets and hoodies, and a few heavier shirts for the Winter so I can layer properly.   

2. Choose correctly sized undergarments. I’m sure there is a scientific reason to do this, but I say do it because its far more comfortable.   Saggy underwear is uncomfortable and feels weird, a bra that is too big will make your shirts look lumpy.   Besides, new undergarments always make you feel good.

3. Grab essentials and staple pieces. Get a few things that will get you by.  A couple pairs of jeans, a few t-shirts, a nice dress shirt or two.   You’re still on your journey and clothing costs no matter what size you are.

4.  Look for sales.  Especially this time of the year.   Frequent the thrift shops and the discount stores.  You do not need to be spending hard earned money on clothing that is only going to be used for your transitioning period.   

5. Congratulate yourself for a job well done, but don’t stop moving, this is now your life!

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Posted in Emotional Well-Being, Encouragement/Motivation, Food Stuff

Self-Destruction and Re-Learning

Posted on by HeatherLynn

I’ve been stuck on this barren plateau for nearly two months. Its frustrating and disenheartening, but I’m the queen of self-sabotage. I’ve cheated on myself several times. I ate outside my eating window. I ate things that I knew were not healthy for me and I over indulged. I didn’t exercise willpower at the store and I doubled up on portions when I knew I should have had one. I have no excuses. I could try and justify it but those who know me would see right through the veil of disguise. I have only myself to blame. I am responsible for my actions.

Knowing this, I must start over.. How shall I do this? The hard way, of course. Re-learn the basics.

  1. Cut back on carbs
    Yes. Cut back on carbs right as Carb-Season hits. Such an easy thing to do for a girl that loves bread and pasta and potatoes. This is where the willpower is needed but often lacking.
  2. Increase exercise frequency or intensity.
    Time Change. It doesn’t matter that you gained an extra hour of sleep, it does not help because it takes at least three days for your body to figure it out. In the meantime, its dark when you get home from work. Exercise feels “wrong” when its dark, I don’t know why, it just does. Your motivation wanes with the daylight. This is when you must push yourself and find that inner strength to go to the gym or do that extra 15 minutes of exercise in your living room. Every little bit helps.
  3. Track everything you eat
    Every piece of stolen Halloween candy, every time you do a “This once won’t matter”; every taste test when you’re cooking; it all adds up. Tracking is a major pain and using the available apps helps! It does help you visualize how much you are consuming.
  4. Don’t skimp on protein
    This is unwaveringly true. Protein sustains you for a long time and you do not get hungry near as quickly as if you had just filled up on vegetables alone. Proeins also boosts your metabolic rate which translates into calorie burning. Eat some chicken, eat some beans, treat yourself to some steak!
  5. Manage Stress
    This is the most difficult of all. Stress comes in many forms. Family issues, work issues, personal, and even national. Many of us handle this by eating. Its a normal response, but its one that has to be controlled, especially when you have chosen to lead a healthier lifestyle. Make sure your snacks are healthy, stay within your portion size, and if you are intermittent fasting, do not stray outside of your eating hours.
  6. Avoid Alcohol.
    During the holiday season. Okay, it is sound advice, after all, alcohol packs a lot of calories, it loosens inhibitions which may lead you to overindulging, and it can suppress fat burning. I personally found that with the weight-loss, I also have no idea what my alcohol tolerance is. If you do drink, limit yourself to one or two and switch out to water.
  7. Eat more fiber.
    Perfect time of the year for the hot cereals like Oatmeal and Cream of Wheat. There are many other sources of fiber as well. Chickpeas, barley, broccoli, and kidney beans just to name a few. The fiber fills you up and helps with your digestive track.
  8. Drink water, coffee, or tea
    If you are intermittent fasting, you are already doing this. Remember to avoid the creamers and sugars – this includes the fun flavored black coffees. Stick with Columbian Roasts or Jamacian Blends. Green teas are particular good to drink but don’t shy away from the black teas, they are just as tasty. Water is always your first option. Its fine to drink seltzer water, but check the calories on the can first. I’ve found that some companies produce both water without sweeteners and no calories, and they also produce water that has sweetener and run anywhere from 5 to 10 calories a serving. If its sweet and has a calorie, its going to break your fast.
  9. Get plenty of sleep
    This is difficult. Time change messes with your biorhythm to start you off. Then there are the fluctuating temperatures that cause sinus issues and often difficulting breathing at night. The cold virus can run you down quick. Set yourself a bedtime just like you had to do when you were a kid, and stick to it. If possible, take a nap during the day, but no longer than an hour. Have a cup of Chamomile tea before bed to relax you, or a nice warm bath. Stay off of your social media an hour before bedtime to avoid stimulating your senses.
  10. The scale is a dirty liar
    One morning it tells you that you’ve lost 3lbs.; the next day it tells you you’ve gained 5lbs. It is not a reliable source of information when it comes to your weight loss. The way your clothes are fitting is a good indicator. The way people respond to you, the compliments you get, your overall attitude… all good signs that you are on the right path. The scale is just a tool and should only be brought out once a week as a guideline.

Don’t feel guilty about what has lead you to this point. Brush yourself off and go forward. All is not lost, you merely stumbled in the road. YOU GOT THIS!

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Posted in Food Stuff

Winter Foraging

Posted on by HeatherLynn

The days of Winter will soon be upon us and with it comes the days of naturally reaching for those foods that make us feel all warm and cozy. Who wants a salad when there’s chili and beef stew?? I liken us to bears this time of year; we forage like we will be scarce of food for several months. Honestly, I’m sure with a bit of research we’d find that its hard coded in our DNA to behave in this fashion!
However, we are not bears and we do have access to food more readily than our forefathers did. It is for these reason that we have every opportunity to stay on track during the colder months.

  1. Keep adding protein to your diet! Beans and beef are in chili, so there’s protein there! I never said chili was bad; I am saying that like all things, you must practice portion control and mindful eating. A high-protein diet can make you feel fuller, boost your metabolism, and reduce your appetite.
  2. Those whole, single-ingredient foods should be a priority. To clarify, Whole Foods are either not processed or minimally processed. The list includes fresh fruits and vegetables, whole grains (oats, brown rice and barley), nuts, beans, fish, and eggs. Devouring these types of foods is associated with a lower risk of cancer, type 2 diabetes, heart disease and stroke.
    The are naturally very filling and provides your body with the essential nutrients it needs to function properly.
  3. Go easy on the processed foods. Frozen meals (yes, the frozen pot pies that are easy and delicious), boxed products, and canned items. Generally, these have the least amount of healthy ingredients and the higher number of calories, fat, salt and added sugars.
  4. Fast-Food. Limit it to once a week if you absolutely cannot live without it. In all truth, its better to skip it all together, there is very little healthy about fast food and the cost is ridiculous.
  5. Watch your sauces and dips and dressings! Those little amounts make a difference! Take the time to measure them out if you are uncertain about how much you are using. I was surprised to find that 2 tablespoons of dressing was more than enough for my salads.
  6. Practice Mindful eating like your life depends on it! ( sort of does ). These months are filled with food that is comforting. Foods that are comforting are filled with calories, starches, sugars, salts and the sense of… comfort!
  7. Don’t forget to throw in some exercise. Instead of sitting down when you get home from work, immediately do something that is active. Walking the dog, talk a walk, do a dance session with YouTube video, go to the gym, catch up on some cleaning… Just donate at least 30 minutes of your day to movement.
  8. As always, drink that water! Its not as easy in the colder months, but it still has to happen. Aim for at least four tall glasses a day. I know the recommendation is higher, but we do baby steps in my world!
Posted in Food Stuff

Holiday Food Season is Upon us!

Posted on by HeatherLynn

As the days grow shorter and we pull our jackets out for those cooler Autumn mornings, there is a hint of something in the air.   Festival season!   In Southwest Missouri there are plenty of them to see, from Chief Sarcoxie Days, Apple-Butter Making Days and the Maple Leaf Days, just to name a few.  With them come the temptations of carnival treats. We’re talking about corndogs, funnel cakes, homemade pies, pulled pork and the list just goes on and on.   

Not only does this time of year bring the festivals, it brings us the holidays and all the mouth-watering temptations that go with them.  Halloween treats, Thanksgiving delectables, and we must never forget the wide variety of Christmas sugary goodness that will pass our way.   

In essence, this time of year is a true test of will power and self-control.   I am never going to stand on a soap box and preach at you to avoid all those things.  You shouldn’t.  You should have some of the good things in life, but you need to practice control and the art of saying, “Just a small piece”. 

Its never easy.  No matter how well you have been doing, you’re core memories will remind you how great everything is and make you want it even more.   BE STRONG!  

Stick to your meal schedule.  It’s been working for you and deviating from it will spell disaster no matter what kind of promise you make to yourself.  “I’ll just fast an extra hour tomorrow.”  No, you won’t.   You say you will, but tomorrow comes and you want to stay in your rigid schedule.     Make sure your meal is balanced and nutritious.   Keep track of the extra bites you take during your eating hour; they still count as calories even if its only one bite.

Get your sleep.  That seems to be the advice I read all the time, and I know its easier said than done. Holidays bring a lot of extra worry and stress.  Do your best to relax and slip an afternoon nap in here and there if possible.  Set your bedtime to an hour earlier if you have any way possible, those nights of binge-watching can be put on hold.  Try to stay off your phone an hour before bedtime, its said that those happy little devices are stimulating and distracting, not in the least bit relaxing.  I must admit, I have been lured into the dark abyss of videos more than once and forgone the hour of sleep that would have made a difference to my day.

Make sure you are still moving.  Its easier to get less stringent about your exercise as it gets cooler outside and the idea of snuggling up on the couch wrapped in a blanket, balancing a cup of hot cocoa and watching movies sounds divine, now is not the time to slow down.   The heat of the summer is gone and the fresh air outside is invigorating!  Weather permitting, park a bit further from the door when you go shopping, take the stairs instead of the elevator, go for a nice walk in the park, rake some leaves.  I just started playing golf and by no means is this a sport that is non-physical!  I have pulled muscles I didn’t even realize were there!

Choose satisfying and healthy snacks.   A bag of chips is not going to do the trick.  Instead go for an apple and a slice of cheddar cheese, frozen grapes, some trail mix.   Keep it healthy and fulfilling.  Yes, you’ll have a cookie or a piece of candy, but those should not be your primary snacks!  You’ll have to watch those “treats” with caution.   Instead of a full cookie, take a half.   Someone brought pie to the table.   You can be okay with ¼ slice and not throw your whole day to ruins.

Don’t be afraid of offending your family and friends if you don’t eat their creations for the family holiday meals and don’t allow them to enable you.    What do I mean by this?    These are the people who should be on your fighting side, supporting your decision to lead a healthier lifestyle.  Choosing to pass on the heavier calorie-laden dishes should not lead to an all-out guilt trip.    Telling you “Just one bite won’t hurt.”  Is not supporting your cause.  It is enabling you to fall back on your old unhealthy habits.    Be firm in your convictions.    Not saying you cannot have those things,  if you want them, have them with some control, but do not let the idea of hurting your Aunt’s feelings because you won’t eat her deep-fried butter on a stick, be the reason you lose control.

Holidays are certainly challenging, but you can do this!  

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Posted in Emotional Well-Being, Encouragement/Motivation

Getting Back on Track

Posted on by HeatherLynn

Autumn is a great time of the year… it is also the marker for when I tend to struggle the hardest with my ability to stay focused on my journey.   There are Fall Festivals everywhere, and at those festivals you will find loads of yummy-not-good-healthy-choice foods.   I’m weak when it comes to corndogs, funnel cakes and cotton candy.  
There’s also this instinctive nature of mine to start foraging and stocking up for the coming colder months.  Like a bear, I want to start eating the heavier calorie dense foods to sustain me.    Squash and rice are great, but they must be taken in smaller portions than my cravings want.   Topping the list of things are my weekend excursions to see family.   No matter how well I plan, no matter how good my intentions, when I am around family I tend to relax more, and I eat more in the name of “having some fun” as well as imbibing in the alcoholic beverage.   

Add these things up and you have a girl who is struggling to stay on track.  This journey is only 20% diet, 10% exercise and, I daresay, 70% mental.   You must dig deep and find that self-control.  I look in the mirror and now I have a bit of stress that if I fall too far, I will reverse everything I have accomplished.   I can come up with numerous reasons why I am struggling, but let’s be honest, that is all they really are.   Justifying my inability to have a little self-control. 

To get back on track, I have set a loose plan. 

#1 – Remove the 3 bags of candies I purchased on a whim and take them anywhere but where I can get to them.   It was a stupid impulse purchase and knowing they are there is detrimental to me.

#2 – Remind myself that one year ago I was just starting out and was able to do this.  Get back in that mindset by setting up some prepared meals and drinking more water.

#3 – Stick to my Fasting hours like it is a life-or-death decision.   If I convince myself that breaking the fast will hurt me physically, that will help.   (you would be surprised how easy it is to convince yourself of things)

#4 – KEEP BUSY physically.    When I’m busy with things that require lots of movement of my body, I tend to forget about food.   The idea here is that I’m not bored and I’m getting exercise.

#5- Go play Golf.   I just bought a used set of clubs.   I don’t know how to play golf well; in fact, I am terrible at it.   Its excellent exercise and I’ll be outside on a course well away from temptations. 

Of course I will continue my rules of Intermittent Fasting, more protein, less carbs.   I will also attempt my first dip into the pool of Prolonged Fasting, perhaps just a 24 hour fast to get a feel for it. 

Regardless of what I do, the important thing is that I am being proactive and not just letting my old habits slide in and take over.   That person no longer exists. 

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