Hello Again . . . and Again

I know, I know. It’s been quite a while since you’ve heard anything from me. It’s been quite a while since I’ve had a chance to breathe much less write. I’ve been working a lot, just like you, and there have been some rather large upheavals in my life that demanded my attention. For over a year. Crikey!

So here I am asking, once again, for your forgiveness for my lengthy absence.

True to my wanderlust nature, though, I’d be remiss if I didn’t reflect on the detour and hopefully learn some kind of lesson from the experience. Otherwise how would we grow, right?

Over the course of the last eighteen-ish months I’ve certainly learned that I can endure a lot. It was non-stop stress dealing with illness, death, elderly parents, work, and health issues. It seemed I was always going, doing, trying to help, all the while working and attempting not to ignore my husband and children. Once the dust settled a bit I was able to assess the damage. It wasn’t pretty. Lots of things around the house were neglected. Projects had gone unfinished. Things I wanted to do were put on the shelf – including this website. My body was feeling the effects of chronic stress – so much so that I became vitamin D deficient and needed a prescription for D2 for three months. Eek! Needless to say I was a little tired . . .

My husband felt the effects too and one day we finally sat down, looked at each other, and said, “We can’t keep this up for much longer.” So we made a plan, right then and there, to make some changes. We’ve adopted a more Mediterranean lifestyle which includes good, nutritious food and more activity. I made a choice to meditate every day. My husband is working on being at work fewer hours each day and severely limiting weekend work. I took up a new craft. We’ve begun to set a few boundaries. We’re also committed to spending more time together, even if it’s just talking or going for a walk. And at the end of our little powwow we wished each other a Happy New Day.

The results? Well, he’s lost about 10 pounds. I’ve lost about 7-8. My vitamin D level is back in the green – so is my energy!!! We’ve discovered some awesome recipes that don’t require tons of time or effort to make and we’re never hungry. 🙂 Hubby’s continuing to limit work time. I’m on a 74-day meditation streak. He’s learning to say ‘no’ at work a little more often. We love our 3.1 mile (5k) loop in our neighborhood. I’ve decided to open an Etsy store in the near future. Our stress levels are decreasing, which means we’re happier and more balanced. And we just booked a long weekend getaway in the fall.

Has it been easy? Nope. Have we faltered along the way? Yep! Did it happen overnight? No way. This has been three months in the making. LOL Has our plan needed tweaking? Uh huh. Has all of our stress disappeared? Absolutely not. The difference is that we’re forgiving ourselves for not being perfect, we’re making a concerted effort to change things which includes moving ourselves a bit higher on our priority list, and we’re beginning to see and feel results.

So now the time has come to begin again. To pursue that which lights my soul on fire and prompted me to change careers. Health. Wellness. In all its forms. I’m in the process of changing the look of the website, its focus, and the content. I have a few ideas churning in my brain so we’ll see how they pan out. It’s always a work in progress, isn’t it? As are we. But I suppose that’s just part of the journey . . .

See you soon!

“Beyond Weight Loss”: Part 5

Welcome to the final part of the “Beyond Weight Loss” series. The last article focused on changing our mindset and outlined Keith Klein’s 5 Steps to Self-Change. I hope you were able to begin to recognize where you are in your journey and that you’re armed with a bit more information that will help you move forward to the next step. Remember that revisiting a previous step is not a sign of failure, it’s just that you need to find what works for you. Please be patient with yourself as the path to Healthy is not easy. But it’s totally worth it.

Today I bring you a recap of the documentary as well as a few more pieces of advice from the experts. So far we’ve learned some great information about the secret of losing weight and the best ways to keep it off for good. We know to steer clear of fad diets that can make us fatter by actually slowing down our metabolisms and plunging our bodies into survival mode rather than revving them up into super-charged fat-burning machines. We also learned that eating well and staying hydrated are key ingredients of the process. That means incorporating the right amounts of protein, carbs, and fats as well as lots of good water in order to keep ourselves properly fueled every day. And of course we can’t forget to exercise, we just need to remember to do meaningful strength training plus cardio and mix those with flexibility training and fun activities that keep us moving. Finally, we must transform our way of thinking so that the changes we make will stay with us for the rest of our lives.

Throughout the documentary, the panel of experts offers up some words of wisdom that resonated with me. For example, Larry North tells his clients that success is made up of the “3 Ps: Persistence, Perseverance, and Passion.” If you stick with it, you will succeed, and it’ll become part of who you are and what you love to do. Dr. Roxanne Edrington mentions something particularly meaningful to me. She reminds us that our “why” is extremely important to our success. I speak from experience when I say that, while we may start our health journeys for many different reasons, if it’s not for the right reason(s), we’re setting ourselves up for failure from the very beginning. Definitely something worth chewing on . . .

Now, if you’re anything like me, every once in a while I crave something unhealthy. I tell my clients that I’m a sucker for pretzels, peanut M&Ms, and tiramisu. And sometimes I just have a hankering for a burger and fries. Or a little ice cream. Well, we know that depriving ourselves or trying to eat perfectly 100% of the time will only make us want it more and there we go, down that slippery slope once again. So what do we do when this happens? Keith Klein offers up a great nugget of assistance. He calls it the 3 steps of making “better bad choices”. I know. Whaaat? Here’s how it works. When those naughty nibblies are calling your name, you can:

  • make a more positive food selection. Keith says to try lower fat or lower calorie ice cream. Craving a chicken sandwich? Try the ‘grilled’ instead of the ‘crispy’. When you’re in a snacky mood, try air popped popcorn instead of potato chips.
  • cut back on the frequency. Instead of eating out twice per week, maybe just make it once every two weeks. You can also go get an ice cream cone every once in a while rather than buying the half gallons on sale and eating it every day.
  • cut back on the amount. In other words, don’t have as much or as many. Keith suggests eating an 8 ounce steak rather than a 12 ounce. I’m thinking maybe I could just eat 1 or 2 cookies instead of the whole batch.

This documentary really is a worthwhile investment of your time and consideration. There are so many things that we can take away from it that mean something to us – and that’s as it should be. We need to figure out what works for us. As individuals. Here are the main tips and tricks the experts suggest:

  1. Eat the correct foods. (Whole foods rather than processed)
  2. Eat the correct combination of foods. (Protein, fats, and carbs)
  3. Eat the correct portion size. (And preferably lower than 20% fat)
  4. Eat every 3 hours (About 5-6 small meals)
  5. Drink water (Half your body weight in ounces)
  6. Don’t let a lapse turn into a relapse (“Don’t slash the other 3 tires.”)
  7. Join a community (Accountability and fun factor)
  8. Make it a lifestyle change (Make sure it’s sustainable)
  9. Make sure to include weight training and cardio in your exercise routine (Do something you enjoy too)
  10. Cook and carry your food (Cuts down on eating out or on-the-go)

I sincerely hope you’ve gotten some interesting and useful information from these articles and that it moves you to watch “Beyond Weight Loss: Cracking the Fat Loss Code”, discovering the facts and advice that mean the most to you. But more than that, my wish for you is that it inspires you to take action regarding your health now and for the rest of your life. Until next time . . .

#personalgrowth

#BeyondWeightLoss

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

“Beyond Weight Loss”: Part 4

Welcome back! It is my sincere hope that you were able to pick one or two of the tips we learned in Part 3 and begin to apply it to your nutrition routine. I’m pretty well hydrated, I try to eat whole foods, and hubby and I prepare our meals, making enough for leftovers for another night when we’re short on time or so that we can take it with us for lunch. My challenge, now, is figuring out how to fit smaller meals into my day, which is turning out to be incredibly difficult since my schedule isn’t always the same every day. I don’t know if you have the same issue, but if so, I’ll let you know if I come up with anything that may help us . . .

Today I want to tackle more of the psychological aspect of losing weight. We all know we need to eat good food and exercise, however that is much easier said than done. It takes time and effort, for sure, but I feel that the underlying message of the whole documentary has more to do with changing our mindset first. So how do we do that? Keith Klein offers his 5 Steps to Self-Change:

  1. Awareness – This is the stage when we become incredibly aware that what we’ve been doing isn’t working any longer. It can be triggered by something someone says to us, the fact that our clothes don’t fit, seeing ourselves in a picture, a medical scare or condition, or any number of things. (This is my ‘slap in the face’ or the ‘holy s___’ phase.) Keith says that these external motivators are great for making us aware, however they aren’t quite enough to bring about change.
  2. Contemplation – This stage has us asking ourselves how we can institute and apply changes to our current lives. How will it fit into our social lives? How do we put the changes into action? This phase requires taking stock of our current situation and figuring out how to implement change. Keith says we can’t skip this step, but he warns us not to spend too much time here because it leads to procrastination. (This is my ‘analysis paralysis’ or ‘getting ready to get ready to get ready . . .’ phase.)
  3. Knowledge – This is a tricky phase. Of course we need to arm ourselves with information, however there are a couple of things to consider. First, there is no one-size-fits-all method for health. We need to find the right information for us, individually, about how to change. Second, we need to be careful of extremes and defective information that can derail our efforts and set us up for failure. (This is my ‘do I actually see myself doing this for the rest of my life?’ phase.)
  4. Action – Time to put your desires and research to the test. It’s time to “implement, experiment, and adjust” your plan. See what works and what doesn’t. Are your proposed changes sustainable? (This is my ‘cross it off the list’ or ‘tweak it’ phase.) Keith sends us a special message here: he says that if something doesn’t work, revisit Step 2, possibly Step 3, then advance to Step 4 again. We may do this several times until we find what works for us. He wants to make it clear, however, that going back to Step 2 does not equal failure. It simply means that we have more to learn and that we shouldn’t give up.
  5. Self-accountability – This is the final stage when all of your determination, research, and hard work pay off, you get results, and your new lifestyle becomes part of who you are. Keith describes it as intrinsic motivation, meaning “it’s what you want to do, not what you have to do”. And there’s a big different between the two. (This is my ‘ugh slug’ or ‘if I don’t do it I get antsy’ phase. In other words, eating the not-so-good-for-me foods make me feel sluggish and when I skip exercise I get kinda twitchy. Gotta do something.)

Keeping ourselves motivated is important and the experts give some good tips for success:

  • Find a support group/network that is as invested in this as you are. Accountability is essential, otherwise it won’t work.
  • Create a visual board that highlights your goals and things you want to accomplish.
  • Keep your goal front and center in your consciousness. The moment we get comfy is the moment we could slip. Keith suggests making ourselves uncomfortable again if we lack motivation. “Buy a pair of pants that are too tight,” he says . . .
  • Ask others who have been successful for ideas or come up with your own ways of keeping yourself on track that will work for you. I think everything is better when it’s on your own terms.

I hope that this information sheds some light on past behaviors or habits and helps you determine your best course of action. Please take some time to watch the documentary and take away the things that mean the most to you. And I truly hope that it fuels you in your journey toward your goals.

Next week I’ll close everything up and share the experts’ tips for success. Until then I wish you health and happiness. Have a great week!

#personalgrowth

#BeyondWeightLoss

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

“Beyond Weight Loss”: Part 3

Hello again! I hope you’re having a great week so far and that watching the documentary is either checked off, or at least very high on, your list. I can’t emphasize enough how important finding a balance of activity, along with good nutrition, is when trying to lose weight or become healthier in general. They go hand-in-hand for sure. Which leads me to this installment: nutrition.

The experts in the documentary all agree that fad diets and quick weight loss are no good for us. Strict dieting, yo-yo diets, etc. actually slow down our metabolism causing us to store fat rather than lose it, which makes us fatter when we go off the diet and gain all the weight back. Eek! What really scared me was learning that certain restrictive diets can cause the body to pull calcium from our bones which leads to osteopenia and osteoporosis. They stress the importance of combining exercise and nutrition when it comes to safe weight and fat loss so that we don’t lose too much muscle while we’re trying to lose weight. So how do we combat that vicious cycle? Smaller, sustainable changes.

Keith Klein specializes in weight loss for the long haul. He dives into the psychology of eating and helps people lose weight, and keep it off, by helping them find sustainable solutions. He addresses fad diets and why they fail – something he calls “The Psychology of Deprivation” – which we experience in stages that go something like this: We begin by eating “perfectly”. Then the cravings begin. We resist and say ‘no’. Eventually we break, give in, and binge. Enter: guilt. We feel terrible because we’ve “broken the rules”. Failed. That, then, leads to the final stage: “justification and rationalization”, affectionately known as “screw it”. Or “if I’m gonna fail, might as well go all the way”. Does any of this sound familiar? It struck a chord with me, that’s for sure. But does it have to be that way? One slip up and we’re done? Keith uses a fantastic analogy here. He says that if we get a flat tire we wouldn’t get out and slit the other three, would we? No! That would ruin everything, not to mention cost us way more money and waste a ton of time. So why, he asks, would we throw away all of our progress because of one bad choice? He tells us that as long as we “don’t slit the other 3 tires”, we’re doing just fine. Dr. Roxanne Edrington agrees. She basically says that we need to give ourselves a little bit of grace and move on, focusing our efforts on making our next meal better. One not-so-great choice doesn’t mean complete failure. They both also emphasize that sustainable changes are slower, but permanent. There is no such thing as a quick fix. It’s all about making better choices so they encourage us to be patient, stick with it, and we will see results.

“Long term success comes from a change in lifestyle.”

Keith klein, ccn, cn

How can we start to make these sustainable changes? Here is a breakdown of what our experts suggest:

  1. EAT GOOD FOODS, NOT PROCESSED Nature-made = good. Man-made = bad. Eat foods that are as close to their natural state as possible to reap all the benefits.
  2. EAT THE CORRECT COMBINATIONS Make sure each meal has a combination of good protein, carbs, and fibrous veggies. Protein is important because it slows down the blood sugar spike and keeps us full.
  3. EAT 5-6 MEALS PER DAY We need to eat to “feed muscle and starve fat”. Larry North beautifully describes eating to lose weight when he talks about fire: when you give it fuel, it keeps burning, right? Deprive it and it dies.
  4. EAT THE CORRECT AMOUNT PER MEAL Apparently our bodies can only handle about 300 calories (ish) at a time, so when we eat a high calorie meal – well, guess what happens to those extra calories . . . If we can eat smaller meals more frequently throughout the day then we’re constantly fueling our bodies so they’re always burning it off. Our experts also suggest keeping the fat content of each meal below 20%.
  5. COOK AND CARRY YOUR MEALS Take the time to do some meal prep. We live very busy lives. We have schedules. Time is limited. But meal prep is not only healthier, but it helps us steer clear of junk food and takeout when we’re in a pinch.
  6. DRINK PLENTY OF WATER Water is so incredibly important – it cleanses our bodies, helps reduce hunger, prevents injuries, makes our skin beautiful . . . the list goes on and on. How much water, you ask? Here’s a formula that might help: weight ÷ 2 = number of ounces of water per day. Example: 140 lbs ÷ 2 = 70 ounces. If you’re really active, drink more.

I know that’s a lot of information, but here’s the good news: you don’t have to do all of it right out of the gate. Pick one to start and go from there. That’s how we begin to make those small changes that lead to bigger and better results that culminate in a new lifestyle that you can sustain for the rest of your life.

There’s a wealth of great examples and more information in the documentary. This is simply a summary. You’ll get so much more when you watch it. I’m sure there will be tidbits that really resonate with you, personally, and that’s what I feel will move and motivate you on your own journey. Stay tuned for Part 4 where I’ll offer up the experts’ advice for creating successful change and staying motivated. Until then I wish you health and happiness!

#personalgrowth

#eattoloseweight

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

“Beyond Weight Loss”: Part 2

Hey there! How’s it going? I hope you had a great week and that you’ve had a chance to watch the documentary. If not, that’s ok, but I do hope that you make time for it because I’d hate for you to miss out on valuable information. I’m also curious to know if you used the fat formula we learned in Part 1 at home or at the store. If you’re trying to eat healthier, leaner foods it’s a great tool to have at your disposal so that you don’t get tricked into believing what’s on the labels you see. In fact, my husband and I had a little fun with it last week and decided to test it. We found a package of ground turkey breast, did the calculation, and saw that it had only about 15% fat. It’s below the recommended 20% so that’s good. Plus, when I compared the price to regular ground turkey I discovered that it was less than 50¢ more. I’m willing to pay a tiny bit extra to have the really good stuff. For sure. Keep playing around with it and make some discoveries of your own.

Today I want to talk about exercise. It’s definitely a key component in losing weight, however when I talk to people about it they typically cringe, shrug their shoulders, or roll their eyes. When I ask why, I receive very similar answers that seem to share a common theme: dislike of exercise as a whole. Most of them think of it as a chore. There’s a negative feeling that goes along with the word. (Kind of like with the word ‘diet’!) Unfortunately, many people associate ‘exercise’ with long, drawn-out weight-lifting workouts in a big gym . . . or running. And what about those weight loss shows? Ugh. No thanks. In fact, in the documentary, Mike Ryan blasts those programs, saying that if you create a “perfect environment” the people will lose weight, but what happens after they leave the show? He asks how many of them actually keep the weight off. So let’s take a closer look at it, shall we?

First of all, everyone needs to exercise. You can’t effectively and safely lose weight without it. You can ‘diet’, but if you don’t exercise Mike says, “it’s worse than smoking.” Yikes. Dr. Roxanne tells us that exercise actually changes the brain chemistry. She says it’s “the number 1 anti-depressant”. She also goes on to say that it relieves stress, improves your mood, calms the brain, and burns calories. In fact, I thought it was interesting that 1 pound of fat burns 5 calories, yet 1 pound of muscle burns 17 calories at rest. (So, if you have good muscle tone, you’re still burning way more calories even when you’re not moving!) Exercise also increases circulation, reverses the aging process, and helps you feel better too. And when you exercise regularly you can improve your health stats like cholesterol, blood pressure, blood sugar, etc. You may already be aware of these benefits but it isn’t always enough to motivate us. Am I right? I’ll get to that in a bit . . .

Next, we learn that exercise needs to include cardio and strength training. Cardio works the heart and gets your blood moving, strengthening the circulatory system as well as increasing your endurance so that you don’t tire so quickly. It also goes hand in hand with strength training. I don’t mean the heavy lifting kind. I mean more like resistance training. Building and maintaining muscle will not only improve balance, mobility, and stability but will lead to increased bone density – very important as we get older. (Please see Muscle Strength and Bone Density if you’d like a bit more information.) Strength training also revs up your metabolism so that you can burn calories even after you stop working out, aiding in the reduction of body fat which makes you look better. Not too shabby. Or flabby.

Mike, Dr. Roxanne, and Chuck give us some great advice about exercise, but Larry North sums it up pretty well by saying that the best exercise regimen should be a combination of 4 elements: strength training, some cardio, flexibility training, and something fun, what he calls “active rest”. There needs to be a balance of these for us to achieve and maintain optimal health. As I mentioned earlier, strength training doesn’t have to mean heavy weight-lifting, but rather challenging, qualitative exercise that puts the muscles under stress. And it doesn’t have to last 2 hours – it can be as short as 20 minutes a couple of times per week. Cardio also doesn’t have to mean running. It’s anything that gets your heart pumping. Walking. Elliptical. Dancing. Swimming. Tennis. Pick something you enjoy! Flexibility training can be anything from yoga to Pilates to active stretching. And the “active rest” stuff can be things like playing with your pets, kids, grandkids, gardening, golfing, or other activities that get you moving but you wouldn’t think to call them “exercise”. When people ask me about exercise I emphasize the fun factor. Make sure that you enjoy whatever it is that you do, otherwise you won’t stick with it.

Finally, there are some things to keep in mind as you contemplate incorporating exercise into your health journey. 1) Take the calorie count on the machine with a grain of salt. It isn’t accurate. 2) Don’t overtrain. It leads to burnout, injuries, chronic pain, and overproduction of cortisol, which can cause the body to actually store fat rather than fight it. 3) Find forms of exercise that you enjoy. When you’re having fun it doesn’t seem like a chore. 4) Give your body recovery time between workouts, especially strength training. Split those workouts up and do other things to allow your body to rest and adapt.

If you haven’t had a chance to watch the documentary, I hope that you’ll make time this week to see it. It truly is informative and interesting. But I also hope that you’ll take some time to think about all the different types of activities/exercise that you actually enjoy doing and begin to add them to your routine. Next time I’ll be diving into the nutrition side of weight loss. Stay tuned . . .

I wish you peace, health, and happiness. Have a great week!

#personalgrowth

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

“Beyond Weight Loss”: Part 1

With the wonderful technology at our fingertips offering us instant access to all kinds of information, you’d think we could figure out how to lose those last 10 pounds or find the best way to start our weight-loss journey. Yet most of us bounce around from diet to diet, we’re inundated with ads on various social media platforms touting the next quick-fix solution, and there’s always someone willing to yell at us or tell us what we’re doing wrong. Sigh. I’ll be honest with you. I have no desire to follow any kind of “diet” (I shudder just typing that word!), I will not pop some brightly-colored-squishy-candy-like thing, and I respond much better to positivity. I believe that weight loss CAN be achieved by making small, realistic, sustainable changes that don’t require a complete upheaval of our lives. So when I saw this documentary on Amazon Prime, I got super excited and knew I had to share it with you.

“Beyond Weight Loss: Breaking the Fat Loss Code” is an eye-opening experience to say the least. It’s 1 hour 45 minutes long, but well worth it. I’ve watched it a few times and each time I find something new. It also has a ton of information, which is why I’m presenting it in several parts. Keep in mind that this is, in no way, a substitute for watching the documentary but rather a smattering of key points and tidbits that I thought might be interesting and (hopefully) helpful. Let’s begin with the first thing that pops up on the screen.

“Exercise is King. Nutrition is Queen.
Put them together and you’ve got a kingdom.”

Jack LaLanne

Powerful stuff. Yet so simple. Too bad it’s not that easy though, right? So what can we do about it? What’s the key to making it work? Keith Klein CN, CCN, Dr. Roxanne Edrington DC, CCN, Larry North, Mike Ryan, Chuck Dertinger, and Kurt Osburn talk about the key aspects of losing weight safely and keeping it off. Turns out, it’s all about psychology. I know there’s been a surge of this in the past few years or so – and that’s because there’s truth to it. Basically, we need to “change the mind” in order to “change the body”. This documentary provides valuable information on multiple topics and offers steps to success that you can incorporate into your life without turning it upside down.

In Part 2, I’ll dive into the benefits of, and science behind, exercise programs, some dos and don’ts, plus suggestions for success. Part 3 encompasses nutrition, including the psychology of weight loss, information about sugar and fad diets, as well as tips for making better, long-lasting choices. Part 4 will focus on the steps to self-change and how to stay motivated on your journey. Finally, Part 5 brings it all together so that you can begin to put your goals into action.

For the time being, I want to give you something to (pardon the pun) chew on. It’s a skill that I believe is essential to becoming a healthier version of you by arming you with information that may very well change the way you look at food: read the label. I don’t mean look at the healthy colors and words on the front and take it as gospel. I mean study the nutrition label and learn how to decipher it. Here’s just one of the things we can learn from reading the packaging . . .

Keith Klein asks if we really know how fat our food is and then breaks it down for us into simple, digestible terms. He says that labels are terribly misleading and that companies in the U.S. don’t have to include the actual percentage of fat. If they did, we’d put it back, thus depriving them of their profits. The word “lean” on a label means that there is less than 10g of fat per serving. “Extra lean” indicates less than 5g of fat per serving. Yet many foods labeled as such are actually high fat foods. How can that be? Well, they calculate it based on weight, not calories. That’s a real game-changer. That “lean” ground turkey you bought that says 93% lean? It’s actually 45% fat. Would you like ground turkey that’s actually lean? Simple. Make sure that it says “turkey breast“.

Here’s another example: canned tuna in water. Keith highlights the difference between 2 cans of tuna made by the same company, yet one of them is 13% fat and the other is 40% fat. I was perplexed. Truly. I wondered how in the world that could possibly be true. The answer: tuna caught November through March are higher in fat than other times of the year because they pack it on during migratory season. I hit rewind a few times just to make sure I heard it correctly!

What’s crazier is that if a food has .5g of fat or less per serving, it’s legal to say it’s fat free. Case in point: non-fat cooking spray. It says fat free. Great! So we can use as much as we want, right? Nope! 100% of its calories come from fat. But wait, it says fat free on the front. It has less than .5g of fat. So what the heck? Well, take a look at the serving size: 1/3 second spray. Not one three-second spray, but a 1/3 second spray. Who can do that?! That won’t cover 1/3 of the pan for cryin’ out loud!

Ok. Deep breath. We know that reading our food labels is incredibly important, so what can we do to not get duped when we’re trying to eat better and lose weight? Keith offers a quick ‘fat formula’ to help us. (Just be sure to take into account the serving size.) Drum roll please . . .

grams of fat x 9 ÷ calories = fat %

Before you ditch me and run to your pantry and fridge to inspect food items, please know that this formula is information, a handy little tool to help you understand the real fat content in food. You don’t need to throw out everything in your kitchen that’s not low fat. Instead, use it to help you make better choices moving forward. Maybe give it a try this week at the store. It’s all about educating ourselves with quality information. We’ll explore other useful tools as we make our way through the documentary. After all, knowledge is power, isn’t it? And with more ammo in your arsenal, you’ll be better equipped to conquer any obstacles that you encounter. I hope you enjoy the show as much as I do! Stay tuned for more!

Best wishes for a wonderful week!

#personalgrowth

#readthelabel

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Happy 2024!

Hello and welcome back! (I know – it’s almost the end of January, but I wanted to try something before I wrote about it.) Anyway, I hope you enjoyed the holidays, that 2023 was kind to you, and that 2024 is off to a good start. 2023 was certainly a whirlwind year for my family: college graduation, new jobs for each of my children, a memorable vacation, a new truck, continued happiness in my work, and the whole family together for Christmas. I am one grateful gal, that’s for sure! Did we have some struggles? Of course! But we learned valuable lessons and we take them with us into the next phase. That’s how we grow, isn’t it?

Speaking of growth, I received an email on January 1st that reminded me of last year’s “New Day’s Resolution” post. It brought up the fact that New Year’s Resolutions can be a source of terrible stress and anxiety for many of us. We put so much pressure on ourselves to turn things around (starting on New Year’s Day!) and when we fall short of our goals, it can be detrimental to our overall well-being. How do we combat that? Instead of “goal setting”, they suggest “growth setting”. So what, exactly, does that mean?

Well, let’s first look at traditional goal-setting. Some experts tell us that goals should be quantifiable and time-sensitive. In other words, put a number and a date on it. Something concrete that you can count or see, and within a specified time frame, so that you know you’ve achieved your goal. For example, “I’m going to pay off my credit card debt within the next 3 months” or “I’m going to retire in 5 years” or “I’m going to lose 25 pounds by Memorial Day”. While these might seem like perfectly reasonable goals to some, for many people they create unbearable anxiety. Many times we get frustrated with something which motivates us to take action and, depending on how ticked off we are, could lead us to setting an unreasonable goal. If we’re not careful, we set ourselves up for failure – especially if we’re not sure how to achieve those goals.

That’s where “growth-setting” comes in. In order to reach a goal we must complete tasks to obtain it. We can take the big picture and break it down into smaller parts. How do we do that? By developing the skills necessary to complete the tasks. If we concentrate on the skills, the destination will kind of take care of itself.

For example, I’d like to manage my time better. Ok. So how do I go about doing that? My first thought would be to make a to-do list and voila! Work on each thing, one at a time and they’ll get done, right? Unfortunately, to-do lists tend to put me in an anxiety-induced state of paralysis rather than serve as a motivator. Too many things. Too much for my brain to handle. Then I thought maybe I could prioritize the tasks. I do have a planner, so I began working on figuring out which ones are the most important or need to be done immediately. That was better. But I soon ran out of space. I still had things to do even after I listed the most important things first. On some days, it went back to being a huge, long to-do list, especially when I transferred tasks from one day to the next because they didn’t get done. So then I decided to eliminate the everyday things that I don’t need to write down, like empty the dishwasher or go grocery shopping. Those things were a given and my hubby and I get them done on a regular basis. I also stopped transferring items, particularly when I knew I wouldn’t have time to complete them. Instead, I put them on a day when I had extra time. And I put several easy tasks on those days knowing they would only take a few minutes each and I could knock them out with no problem. Suddenly, I was beginning to be able to check off the items on my lists. What a great feeling. One thing I did discover about myself, however, is that when I decompress by playing a certain game on my phone, a few minutes could easily turn into a half hour (or more!!!) So there was something else I needed to work on: limiting my game time. Once I began to set a time limit, I had more time to spend getting other things done, which led to more time to do the things that I wanted to do, which led to a calmer me because I didn’t have those things hanging over my head. Whew!

Now, 3 weeks later, I’m getting better at time management. Am I an expert yet? Absolutely not. But I feel good knowing that I’ve identified a few skills that will help me get things done so that I have more time for . . . whatever I want. I broke the process by asking myself just 3 questions: What is it I’d like to achieve? What tasks do I need to complete to get me there? and Which skills can I develop to make this happen for myself? Now I can continue my journey armed with new skills: 1) writing down only the immediate/important items in my planner 2) not transferring items 3) mapping out and doing tasks on days when I know I’ll have time and 4) limiting useless time-wasting. In fact, I’ve begun to switch my zone-out time to meditation which is much more beneficial. Then, later, I can play my game as much as I want. 🙂

I’m all about the ‘journey’ and I believe that, many times, it’s more important than the ‘destination’. I’m learning that by focusing on a few skills, tweaking and refining as I go, my goal is within reach – and without the fear, anxiety, and stress it would have caused me had I gone about it head on without a helmet. And I’ll be able to use this experience, along with my newfound skills, as a springboard for personal growth and achieving more success in the future. I like this idea of “growth-setting” and I’m going to try it in other areas of my life as well. I hope it gives you a bit of encouragement to find a way to search for, choose, and practice skills that will lead you toward your goals and aspirations. I wish you the best of luck and a very happy 2024!

#personalgrowth2024 #growin2024

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Roasted Squash Salad

Over the past couple of years, my husband and I have made a concerted effort to expand our tastes by adding new flavors and items to our nutritional repertoire. It’s not that we’re picky eaters, we just tend to favor the old recipes we grew up with, though now we put our own spin on them by adding different ingredients or substituting items with healthier options. We’ve also begun making different recipes, but usually only when we’ve tried it somewhere else first, like a party or gathering. It’s a safe way to try new things without the fear of wasting the whole thing if we don’t like it. (Kind of like eating the samples given out at the store! LOL) We haven’t exactly been adventurous about making a dish that we haven’t tried yet but we’re getting there.

One thing we have taken a liking to, though, is squash. I, personally, don’t remember eating squash when I was a kid. (I’m still not a fan of pumpkin, but I’ll keep at it until maybe one day I like it.) As for other types of squash, we’ve had some fun discovering them and like incorporating them into our meals. Just a few days ago we took a leap of faith and made the following recipe which I found on meijer.com. The original recipe calls for delicata squash however we couldn’t find any. I did a little research and found out that acorn squash is just as tasty, so we went for it. The result? DELICIOUS!!!

I just made a couple of minor adjustments to the recipe. First, because we couldn’t find delicata squash, I used acorn squash and only used one. And that was enough. I’m not a big fan of throwing mint on things, so I omitted that, but that’s a personal choice. If you like it, go for it! And as for the salt, I didn’t sprinkle much on the squash when I put it in the oven and I completely omitted it before serving. We didn’t miss it. With all the flavors going on in this dish, you don’t need all that salt. And your body will thank you for it.

Finally, I would be remiss if I didn’t include a tidbit related to healthy eating. Squash is rich in vitamins A and C which are antioxidants that help reduce inflammation. Pomegranates are not only delicious but they’re an anti-inflammatory as well. And red onions are considered a superfood. They’re full of nutrients like folate, B6, and potassium which help to improve metabolism, regulate blood sugar, red blood cell production, and they’re great for your heart. Onions are pretty inexpensive too so they’re an easy addition to whatever you like to cook.

So, on to the recipe:

Prep: 15 min.

Cook: 30 min.

Total: 45 min.

2 large delicata squash, halved lengthwise, seeded and cut into 1/2 inch-thick half moons

2 tbls. extra virgin olive oil (a.k.a. EVOO)

1/2 small red onion, sliced very thinly

Salt and pepper

1/2 cup crumbled Feta cheese

1/2 cup fresh mint leaves

1 lime, juiced

1/3 cup pomegranate seeds

Preheat oven to 425°. Line a baking sheet with parchment paper. Set aside.

Place squash in a large bowl and drizzle with olive oil and generous sprinkle of salt and pepper. Mix to evenly coat the squash. Arrange the squash into a single layer and roast for approximately 30 minutes or until tender and caramelized.

Toss onion, feta, mint, lime juice, and pomegranate seeds in a large bowl. Top with cooled squash and gently toss to combine. Finish dish with a drizzle of olive oil and a sprinkle of salt.

Enjoy!

https://www.webmd.com/diet/health-benefits-squash

https://www.verywellfit.com/winter-squash-nutrition-facts-calories-and-health-benefit-4117503

https://www.healthline.com/nutrition/onion-benefits#nutrients

Recipe posted on meijer.com but adapted from joanne-eatswellwithothers.com

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Becoming “Soul-Centered” – Conclusion

I just realized that I should have chosen a better title for this post because I don’t really feel that it’s the end. It may be the end of the book, the end of this series, but it’s only the beginning of a lifetime of living authentically and mindfully.

Over the past 8 weeks, we’ve learned how to be self-aware, present in the moment, to bear witness to what we feel, and to communicate honestly. We’ve learned to love ourselves just as much as we love others. We’ve learned to approach things as if for the first time, without judgment, which will help us to connect with others and be more understanding and compassionate. One of the biggest lessons I’ve learned is how to set my intentions for meditation, ask meaningful questions about who I really am and what it is that I truly want, then listening patiently in silence.

In her conclusion, Sarah reminds us that meditation is not “an escape from your real life or responsibilities”, it is “a tool to help you navigate your life in a responsive and mindful way.” In other words, let’s use meditation as a means to meet life with a different mindset and to improve our well-being every day. She also says that she has a credo to help her remind herself of her transformation and stay the course: Faith, Patience, and Grace. I’m not sure what my credo is yet, but I’m thinking it’s something like Compassion, Patience, Authenticity, and Peace. Interestingly enough, as I look at the first letters of these words I notice that they are CPAP, which is a breathing apparatus. LOL So maybe that’s my cue: breathe. Meditate. Breathe. And compassion, patience, authenticity, and peace will result.

I hope that you’ve enjoyed the last several weeks and have been able to find the lessons that mean the most to you and make the biggest impact on your life. I would love to know how this experience has helped you. My sincere wish for you is that you will continue to meditate, grow, and find meaning in your life.

Enjoy the journey . . .

The information and exercises listed above are from Sarah McLean’s book “Soul-Centered: Transform Your Life in 8 Weeks with Meditation”. I have done my best to accurately quote Sarah as well as to adequately paraphrase and express my own thoughts regarding the information in her book.

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Becoming “Soul-Centered”: Week 8 – Nourishment: Continue the Transformation

Wow! I can’t believe this is the last week! Time flies! Week 7 was a very special week for me. A few years ago, it helped me decide to change careers and pursue what really makes me happy. This time, as I asked myself what my heart’s desire is, I found answers that I wasn’t expecting. They had nothing to do with careers, but rather how I want to experience my life. I believe that our needs and desires change as we go through life and that our priorities change – and that’s ok. Elizabeth Gilbert said that we should “always be prepared for endless waves of transformation” in our lives. It’s the only way we can grow. I hope you’ve been able to enjoy your periods of self-inquiry and are receptive to whatever comes to you during that time. I’d love to hear what you’ve learned!!

During Week 8, Sarah discusses the importance of sleep, that good health is directly tied to good digestion, and the practice of Noble Silence in order to nourish ourselves and continue to develop our meditation habit. She also teaches us how to experience everything we’ve learned over the past 7 weeks in a Personal Retreat.

We all know that sleep and nutrition are essential for good health. Sleep is the time when we recharge our batteries, which helps reduce stress, balances hormones, and keeps our immune systems working properly. Without ample sleep, we’re low on energy, our brains don’t function well, and we’re not able to handle situations as well as when we’re well-rested. Sarah gives some pointers on how to achieve optimal sleep habits so that we’re at our best every day. She also suggests that digestion doesn’t just mean how we process food, it can also mean how we process events in our lives. When we aren’t present, we have trouble digesting a situation. Mainly, though, she points out that food plays an important role in our overall health and suggests that when food is in its natural state, without processing, that’s when we get the most nutrition to fuel our bodies. And when our bodies are functioning properly, that helps our mental state as well, which leads to overall better health. It’s all connected.

Two incredibly interesting practices this week involve “unplugging” ourselves from the outside world and truly going inward. The first exercise is called “Noble Silence” and it’s one of the most difficult, yet magnificent experiences we can have. It’s when we simply step into complete silence and just be. We remove ourselves from all distraction and be silent. It can be a meditation or just sitting in silence and experiencing everything as it comes. I try to do it as often as I can.

The other exercise this week is the Personal Retreat. Basically, you set aside a period of time (a half-day, full day, weekend, etc.) and retreat into Noble Silence for the entire time, going about your tasks completely “unplugged” from all electronics and in complete silence. You can use this time to practice all of the different exercises you’ve learned over the past several weeks – Long, Slow Deep Breathing, Walking with Awareness, Delectable Eating, and Body Scan to name a few – but the main goal is to be present and aware in each and every action, thought, and feeling. Go about your tasks mindfully, and welcome all that you experience throughout your dedicated time. It’s totally worth doing whenever you get the chance!

I really encourage you to try these exercises this week. I would love to hear how it went. And read the overview as well at the end of the chapter. There are some things I forgot about and will be doing again soon. It’s all about cultivating peace and mindful living – and we have all that we need to do it! Good luck this week!

Next week: Becoming “Soul-Centered” – Conclusion.

The information and exercises listed above are from Sarah McLean’s book “Soul-Centered: Transform Your Life in 8 Weeks with Meditation”. I have done my best to accurately quote Sarah as well as to adequately paraphrase and express my own thoughts regarding the information in her book.

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.