Weigh to Goal

Simple Tips To Get Healthy and Keep The Weight Off 

scale2Today is all about simple tips to get healthy and keep (or lose) the weight.  In just a few short weeks, summer will be gone, the kids will be back to school AND we will be thinking about the holiday season.  No, I am not trying to rush it BUT it does creep up faster than we want sometimes.

We have all heard that it is “just a matter of eating a little more healthily and moving a little bit more’.  I don’t know about you but that doesn’t always work for me.  Hubby would say that I eat like a rabbit – lots of healthy stuff but I still struggle with my weight.

So, if you are like me, here is quick guide to some foods that might just offer a helping hand when it comes to tackling health and weight in a simple and manageable way.

UnknownAvocado: Use it for: High Cholesterol.  A recent study showed that  consuming an avocado a day (as part of a moderate fat diet) could actually help to reduce your cholesterol.  Yes, they are high in fat, BUT most of their fat content is  ‘good’ fat, that helps to lower cholesterol, reduce risk of stroke and heart attack, and improve heart health in general.

imagesOily Fish: Use it for: Reduced Risk of Arthritis.
Did you know that you can reduce the risk of getting rheumatoid arthritis by eating just one serving of oily fish every week, according to  the Annals of Rheumatoid Diseases. Rheumatoid arthritis is a disease that causes swelling, inflammation and stiffness in our joints, and is most common among the over 50s.

almonds-in-a-bowl-on-wooden-table-maxAlmonds: Use it for: High Blood Pressure and heart disease.  We all know that nuts can be a great source of protein and “good” fats, but many people steer clear of them because of their high calorie content. Believe it or not, almonds actually have one of the lowest calorie contents of most nuts.  Eating just 50g of almonds a day could help to reduce blood pressure, and improve blood flow, and as a result could reduce your risk of heart disease too.  They are a great source of protein too so they will help you stay full longer and give you some energy (or at least it works for me).

UnknownBowl of Oatmeal Use it for: Reduced risk of diabetes
I LOVE oatmeal.  I will admit that I didn’t eat it as a child but now it is part of my weekly menu.  It is a rich source of fiber, and oats have been found to help in stabilising our blood sugar levels, which prevents that mid-morning slump. Oats are also a great source of magnesium – a mineral that helps to regulate our insulin and glucose levels.  I love to use Almond Milk and fresh fruit in mine.  No time?  Don’t use the microwave oatmeal with lots of “chemicals” try overnight oats.  Place 1/2 cup oats with cinnamon, all spice 1 tablespoon of flax seed, 1 chopped apple and 1 cup of almond milk in a plastic container.  I leave this in the fridge over night, the next morning I put it in the microwave for 4 minutes.  YUMMY oatmeal that has a hint of “apple pie”.  I also use blueberries or strawberries.  If I am running late, I pack it in my thermal and eat it at work.  8542580A0000What are some of YOUR best tips for eating healthy and keeping the weight off? Share them with us, we would love to hear from YOU!

Have a ThirtyOne-derful day!

 

 

Travel Tips

Healthy Eating AND Travel – Better Together

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How many of you think “I’m on vacation, I will worry about eating healthy when I get home”?  The truth is, you can eat healthy and still enjoy your vacation.  For most of us, when we are traveling, nutrition is NOT on the top of our list.

Since dealing with health challenges, I am realizing that knowing what to eat when I travel will not only affect how I enjoy the trip, but it also affects my overall health. I have to be careful not to fall into the fast food trap of fast food, simply because it is convenient.

Here are some tips that help me when I am traveling:

5. Eat Like The Locals.  Watch and see what the locals are eating. Which restaurants have the longest lines? Be careful of street food because it’s not always the healthiest choice, and under-cooked street food can be dangerous to your health.

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4. Foods to Fight Jet Lag.  Whether you are traveling to a foreign country or just across the country, food can contribute to common travel plights such as jet lag. Don’t shoot the messenger BUT you want to avoid anything with caffeine, because they can dehydrate you which is a common cause of jet lag.  Remember to drink plenty of water throughout your travel experience.

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3. Don’t Over Eat.  Foods that are high in fat or salt, or foods that are rich can make travel harder.  Salt not only increase water retention during air travel, but it will make you feel sluggish and tired. Fatty foods are the same as well as any snacks that are high in fat or salt, such as chips or trail mixes. On a LONG flight, water retention can be even more of a problem and can result in swelling.

2. Bring Your Own Food.  I know who wants to bring their own food when they travel, right?  It is actually a good idea – an alternative to airplane food, or healthy snacks while you tour around. Maybe some fruit, peanut butter (or peanut butter sandwich), or a nutrition bar. Can’t bring your own food, plan your meals.

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1. Never Forget Breakfast.  No matter what, make time for breakfast.  It is not only the most important meal of the day when you are home BUT also when you are traveling.  In a hurry, grab something quick like something high in fiber, or full of whole grains, like oatmeal or cold cereal.  The best option is a balanced breakfast, combining carbs with proteins and grains. Stay away from muffins, cookies, and doughnuts. Greasy on the go breakfast foods are a big no-no too.

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What is YOUR best tip for eating healthy when you travel?  I have found that it is so much easier to eat healthy when it is a road trip versus flying but I would love to hear from you.

Have a ThirtyOne-derful day!

 

 

Unclutter Your Life

Are You On the Road of Uncertainty?

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Happy Friday!

Over the last few weeks, I have felt some uncertainty.  My inner gremlins have been bumping around trying to get out.  Why?  Change…. changing the way I run my business.  Changing the way I do things at home.  Changing my diet due to health issues.  Wondering what I should be doing as a result of all of these health challenges (#mswillnotdefineme).  Change creates doubt and fear, who is with me?

So, today I want to talk about changing uncertainties into positive action.  Whether you are growing a business, running a household, starting a new job or just a new eating plan – uncertainty surrounds us.  First, know that you are NOT alone!  Fear and doubt creeps in all of the time, it is how we handle that makes the difference.

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Remember the feeling of being ready to move forward in a challenge?  Everything made sense.  You were ready to conquer the world.  You set a goal and achieved it.  Nothing could stop you.  Hold onto that feeling?  Then something happens to shake that world up.  A weight gain.  Life challenges.  Your business slows down.  You get laid off from your job.  Fear and doubt enters the picture.  Those positive feelings are replaced with doubt.  Now, not only are you uncertain about a specific situation, you have uncertainty about your life.  Right?

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Let’s kick “uncertainty” to the curb…..

  1. Set a goal. Look at the potential that surrounds you.  Healthy eating is a chance to try new foods.  Expanding your circles if growing a business is a chance to meet new people.  Exercising is a way to get healthy and meet new people.  Look at the long term effects of what this change can do for you.  The goal should be attainable with a little bit of a stretch.
  2. Admit to yourself and some one else (friend, hubby, mentor – you pick)  that you are at this place of uncertainty. I know, scary right?  It means letting someone else know you have fears and doubts.  It will also help you to step out of your comfort zone.  It’s time to dig down to the root of the uncertainty so you can move forward.
  3. Make a plan.  Make the action steps in the plan, manageable.  A little bit of a stretch but nothing that will paralyze you with fear so you don’t move forward.  Want to eat healthier?  Eliminate junk food from the house & substitute it with something that you can grab and munch on.  Maybe just start with portion control.  Want to grow your business?  Talk to new people who can help you expand your circles like: a teacher that has a school to fish from or a banker that has an entire branch and more to fish from or a preschool mom or worker that has an entire sea of committed moms and employees that would want to raise money or refresh their school or a principal who knows her staff supports her interest, and would support a fun teacher appreciation party of fellowship and fun!
  4. Commit to the goal and the action steps in your plan.  You know you can do it. Take it one day at a time or maybe even one hour at a time.  Whatever it takes, stay committed to achieving your goal.  Have fun and be consistent.
  5. Your efforts must be continuous. Don’t push hard for a few months or a few days and then let things fizzle.  Yes, life gets in the way BUT you can do it.  When you push hard all the time, you will overcome the obstacles.  New struggles will creep up but since you have achieved success once, you will be able to do it again.

What steps will you take this weekend to KICK uncertainty to the curb?  I would love to hear from you…

Have a ThirtyOne-derful day!

 

 

Weigh to Goal

Self-Compassion

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“Be nice to yourself. It’s hard to be happy when someone is mean to you all the time.” ~Christine Arylo

It is the New Year and our first Tasty Tuesday and already I am changing things up.  Was one of YOUR New Year’s Resolutions to eat healthy

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Did your alarm go off and the first thing you thought of was yesterday’s failure to stick to the play.  Did Negative Nelly stop by to “beat you up”?  Do you feel that until  you reach the “optimal” number on the scale, that you will never be acceptable or lovable or enough?  I am here to tell you that is so not true….

Today is a NEW day and with it comes a NEW opportunity to eat healthy.  I struggle too.  In the evening is the toughest when I find myself mindlessly eating after tracking everything I put in my mouth during the day.

Do you know the ONE thing that made the most difference lately in my weightless journey?

Acknowledging that I’m human, allowing myself to be imperfect, treating myself kindly and gently when I stumble.  This is also a great foundation not just for healthy eating, but for living a happy life.

When I cease to beat myself up for “blowing it,” there is nothing for me to rebel against.  When I gave myself permission to be human and imperfect, there was no need to beat myself up anymore.  Self-compassion does not come easy for me.  It is something that I work at and practice daily.

Dr. Kristen Neff, the world’s foremost researcher and author on self-compassion defines self-compassion as three elements:

  • Mindfulness – noticing that you’re feeling badly, as if observing yourself from the outside
  • Common humanity – recognizing that stumbling, personal inadequacy, and suffering are part of the shared human experience
  • Self-kindness – being gentle and loving with yourself, as you would a beloved friend

I have struggled with the NEW Weight Watcher’s program.  NOT because it is hard or  restrictive.  I have struggled because it is about change.  Change in the way that I think about certain foods.  I mean I lost 108 pounds on the old plan, why do anything different, right?  The truth is that I see why I am stuck.  I see the things that have sabotaged my weight loss.  Actually, this is the BEST WW program yet.  I am more aware of the hidden sugars.  I am more aware of eating clean so less processed foods.  I actually have to think before I pick something to eat instead of mindlessly eating things that are fat free or diet.

The greatest gift in this new journey is learning to practice self-compassion.

What’s something you’ve been frustrated with yourself about this week? Can you try practicing self-compassion with that? If it were your dearest friend, instead of you, how would you respond to her? Try turning that kind and loving voice on yourself and see what happens. And remember, practicing self-compassion takes practice, so if it’s hard for you, be self-compassionate!

Have a ThirtyOne-derful day!