5 Simple Tips for Healthy Habits

As many of you know, I have been on WW for an eternity. LOL.   I lost my initial 105 pounds and am happy to say, I have kept most of it off.  MS has caused some weight gain – the only thing I can attribute it to since I track and am stepping. I’m not beating myself up over it.  It is all about healthier eating and NOT the numbers on the scale.  Now if I could only remember that, all would be well.  Are you focused on healthy eating or the numbers on the scale?

Here are five tips to help you adopt some new healthy habits:

1.     START WITH A PLAN 

Planning out your meals for the week is a great way to set you up for success. I started doing it so I didn’t have to deal with MS struggles over what to fix for dinner.

My advice – Keep it simple. 

I usually plan out on Friday or Saturday knowing I will grocery shop on Sunday or Monday.  Pick least busy day of the week and take a few minutes to pick out some recipes and create a grocery list. I have a meal planner I post on the fridge so I can not only plan meals but also not repeat the same ones constantly.  For some, having “Meatless Mondays” or “Taco Tuesdays” can make it a lot easier!  Epicure has several collections with pre-made grocery lists, swap options, perfectly balanced plate suggestions, and pro tips throughout!

2.     MAKE TIME FOR COOKING 

Now for the fun part—preparing those delicious recipes you picked out!  Making time for cooking gives you the opportunity to try out new recipes, make good food choices, or even remake your favorite takeout dishes in a healthier way at home! YES, it’s also a great way to lower your food bill. Meal prepping looks different for everyone.  For some, it may involve prepping a variety of foods in larger quantities, so you don’t have to worry about it during the week. For others, it is cooking once and using the meat in several meals during the week.  Of course, you’ll need plenty of containers to store your meals and keep things fresh. Our storage solutions make it simple to portion out your ingredients and tackle hassle-free meals on the go!

3.     EAT COLORFULLY 

Adding color to your plate is a simple way to ensure you’re getting a variety of nutrients. Keep an eye out for recipes with more vegetables, fruits, legumes, nuts and seeds. These foods are full of antioxidants, fiber, protein and healthy fats—key components to maintaining good health! Plant-based foods are also friendlier to our environment as they require fewer resources and greenhouse gases to produce. You’ll be reducing your carbon footprint while also benefiting from the amazing nutrition benefits these foods bring to the table.  Check out some of our favorite plant-based recipes here!

4.     MAKE USE OF HERBS & SPICES 

Many people consume more sodium than they need. It’s easy to exceed the dietary recommendations, but the good news is salt is a largely acquired taste. So, over time you can actually sensitize your pallet to embrace lower levels of salt. Changing to sea salt or himalayan pink salt is better too. Seasoning your food with more herbs and spices is a great way to limit your sodium intake without missing out on flavor!  Epicure’s hand-crafted spice blends are perfect for creating low-sodium meals while also simplifying your time in the kitchen!  Many of them have NO sodium too!

5.     DON’T SKIP OUT ON DESSERT! 

Toss out the idea there are morally “good” and “bad” foods!

A healthy, sustainable diet won’t leave you feeling deprived and miserable. Food is meant to be enjoyed and your journey to good health should be no different. By giving yourself permission to eat “bad” foods, they lose their novelty and we’re less likely to obsess over them. Remember it’s not about restricting yourself, rather making balanced choices. Give yourself the freedom to consume the foods you love and your health journey will be a lot more enjoyable.  PLUS you’ll be more likely to stick to your routine long term.  Take a look at some of our favorite healthy dessert options !

The journey towards getting AND keeping healthy habits can take time so be kind to yourself. There may be challenges along the way but try to view them as opportunities to learn and grow. I am always here to bounce ideas around with you.  Remember, you are NOT alone. If you’re looking for motivation, support, and dietitian-approved tips, we invite you to join our online community and #EpicLife Challenge starting on May 10th!

Have an Epic day!

One Word Not a Resolution

In looking back over the last year, I realized in all of the craziness I forgot about my “word”.  Honestly, I don’t even remember what it was for 2020.  Life got away from me – COVID, recovery, selling our condo, buying our new forever home, settling in and living life with hubby in retirement.  A whirlwind of a year which is coming to an end….So, I’m planning 2021.

It is just a few days before Christmas and already some are looking forward to the new year.  There are hopes of a better year, for some type of normal to return to our lives.  For some, this has brought up the idea of New Year’s Resolutions, right?  Most people usually pick a resolution by a problem which has plagued them (sometimes for years) and vow to change it.  Has it worked for you in the past?  I know it never did for me.  Here is usually how it goes:

January – motivated, committed and on track to keep resolution

February – some motivation, mostly on track

March – motivation gone and Resolution forgotten

Does this sound like you?  Well, in 2012 my Director with Thirty One asked us to pick a word for the upcoming year. It was the first year, I tried it and it worked!  My word was  FAITH:  Faith to believe when the way is rough and faith to hang on when the going is tough.  faith will never fail to pull us through and bring us strength and comfort too. Helen Steiner Rice. 

That one word got me through so much during the year….FAITH helped me when business was slow.  FAITH helped me to step outside my comfort zone to grow my business.  FAITH helped me to stay on track with Weight Watchers.  FAITH helped me to overcome doubt and when I took on a part-time job.  FAITH got me through as hubby suffered congestive heart failure.  FAITH got me through when fear gripped my heart at the thought I might lose him. FAITH gave me strength when Rob had oral surgery.  FAITH kept me calm as I overcame my fear of dentists.  My FAITH grew each day as I sought God’s guidance before I made major decisions in my personal and business life.  My FAITH has got me through.  Each year after, I selected a word. Some years I was more focused then others either way, I was blessed in so many ways.

This “One Word” experiment moved me from the long list of changes to ONE WORD.  It helped me to take all my big plans, narrow them down into a single focus and create a vision.   When things got tough, when Doubtful Debbie and Negative Nellie visited; I went back to my ONE WORD and gained focus.  It wasn’t always easy but it helped me focus on the goals I had for the year.  Notice I didn’t say resolutions, I said goals.  I am still praying on my word for 2021.  I know God will nudge me in the direction I need to go.  This ONE word will be my guide as I strive for the goals I have for 2021 in my personal, and business life.

What will your ONE WORD for 2021 be?  Or are you still in the “resolution list” mode?  Either way, share them with us.

Have a ThirtyOne-derful day!

How To Make the Most Of Thanksgiving

As I start thinking about Thanksgiving, I am filled with A LOT of mixed emotions.  Growing up, it was a day filled with football games (Neptune vs Asbury), family and lots of food.  Then, life changed and I don’t really remember much of the time between family gatherings and being a mom.  I know we celebrated but they are some of the memories lost in my brain.  Then came Belinda and recovery.  Reuniting with my dad and the other side of the family.  Thanksgiving was one of the two holidays which were “dad” holidays.  This year, is filled with LOTS of emotions.  I am celebrating eighteen months clean and blessed to be having TWO thanksgivings.  Hubby took Wednesday off so we will celebrate with mom on Wednesday and then Thanksgiving Day with Patti and the crew.  I’m sure I will cry lots of tears.  Sad Belinda will again not be home for the holidays and for those who are no longer with us (definitely going to miss Dad’s mashed potatoes.)

The best advice I can give it to take time out to truly appreciate this special day of thanks.  Here are some tips to make this year’s Thanksgiving the most festive and fun-filled yet.

1. Plan ahead for the day you want

It sounds simple, but your ideal holiday won’t materialize unless you make it happen. Maybe you envision a formal Thanksgiving dinner complete with centerpieces, nameplates and an elegant menu. If that’s your plan, spell it out ahead of time. If you want potluck, paper plates, jeans and football, plan it and let people know. Share your desires openly with family, i.e. “I hope you will stay all day so we can have lots of time together”—to create the day you want.

2. Think about timing

It may sound like a no-brainer, but the timing of your dinner can impact the entire day. If you call your mealtime too early, you might get stressed with the-time crunch of meal prep (unless you’ve done most of it in the days before). Some like to eat later in order to enjoy appetizers and the anticipation of the holiday meal all day. Or maybe you have guests who are going to be glued to a particular football game during the day. Growing up dinner was always at 5PM, it gave everyone time to get home from the game, rest and be ready to eat since mom-mom very seldom let us in the kitchen to help (or at least I don’t remember her letting us).  Be sure to consider all of these variables and plan accordingly.

3. Relax your expectations

When I have company, this is the toughest thing for me to do!  Without dwelling on it, acknowledge something will likely go wrong with your day, but that’s OK. A quirky uncle might say something, well, quirky. Someone might not show up who said they would. If you want to have the best possible holiday, roll with the punches. (Rest assured: No one’s Thanksgiving is perfect.)

4. Set up a kids’ table

LOL.  A random memory of when we had family dinners at our house.  The kids table was ALWAYS in the kitchen but close enough to the dining room.  I know this isn’t the kin of table they are talking about but it was a great random memory.  How about letting the kids help make construction-paper place mats for their special table. It’s fun for kids to eat away from the adults, and you are likely to hear lots of giggles, too.  We still have two tables when we eat Thanksgiving – one in the dining room and one in the kitchen.  Unfortunately, there aren’t many little ones (yet) to have kids and adults at separate tables.

5. Take a moment to observe

Take a moment during the festivities to stop doing and just notice what is happening all around you. Watch your family as an observer; what do you see? When we stop scurrying around in host (or guest) mode, we can absorb our blessings: family, friends, a nice home, good food, our health, a break from work, laughter and more. When you stop to pay attention, we enjoy the day more fully and create vivid memories.  This has been one of the greatest gifts of recovery…. being present in the moment!

6. Take a walk

So much food, so many people, so much indoor time—you could really use a little fresh air to slow your day down and take a moment to breathe in the crisp air. Walking after a big meal wakes you up and helps you digest. Even if it’s cold, bundle up and enjoy your holiday with a brisk walk.

7. Don’t clean up right away

Thanksgiving dinner can take hours to prepare, and if you start cleaning up as soon as your meal is finished, when do you actually get to enjoy it? Cleaning up also can send the unintended message it’s time for guests to stop conversing and start helping or even leave. Enjoy the conversation fully before you pick up all the plates. Consider having dessert an hour or more after dinner to encourage family members and friends to relax, connect and stick around for a while.

8. Remember what the day is about

It’s isn’t just turkey, football and pies. Thanksgiving is truly about coming together as a family to give thanks. Focus on your blessings, and your own happiness and appreciation will infuse your holiday and guests with joy.

Share your favorite Thanksgiving memory with us…. Have a blessed day!

Thankful Thursday: Mistakes

A mistake is defined as “an action or judgment that is misguided or wrong.” .  We have all made them from the little ones to the ones which wreck our lives or those around us.  Do you think of them as leaning lessons and are grateful for the mistake?  OR do you beat yourself up swearing to never do anything “stupid” like that again?

I will admit, depending on the mistake – I can go between the two.  No matter how you handle the mistake, you are not alone. It’s likely all of us have repeated some of our mistakes at one time or another and reacted differently each time.  The truth is if we never made mistakes, we wouldn’t learn much so it is one of those things we should be thankful for.

The good news is, you can learn from your mistakes. Then, instead of repeating them again, you’ll gain valuable wisdom to help you in the future.

1. Acknowledge Your Errors

Regardless of the size of the mistake or who it has effected,  you have to accept full responsibility for your role in what happened.  You need to ask yourself, “What role did I play in this?”.  The answer can be uncomfortable sometimes (okay, maybe most of the time), but you need to own your part.  Once you have said “I messed up,”  you can start to learn from it.  This is all part of changing and hopefully, not making the same mistake again.

2. Ask Yourself Tough Questions

You don’t want to dwell on your mistakes (this is a tough one for me) BUT reflecting on them can be productive. I don’t know about you but when I dwell on mistakes, I tend to beat myself up a little bit.  So, if you ask yourself these tough questions, it can turn a bashing session into a productive one:

• What went wrong?
• What could I do better next time?
• What did I learn from this?

Write down your responses and you’ll see the situation a little more clearly. Seeing your answers on paper can help you think more logically about an irrational or emotional experience.  Let’s face it, we have all had them at one time.

3. Make A Plan

Beating yourself up for your mistakes won’t help you down the road.  It’s important to spend the bulk of your time thinking about how to do better in the future.  Make a plan to help avoid making a similar mistake. Be as detailed as possible but remain flexible since your plan may need to change  No matter how you track your progress, find a way to hold yourself accountable.  Remember what works for one person might not work with someone else.

4. Make It Harder To Mess Up

How will you be sure not to mess up again?  Does willpower alone prevent you from taking an unhealthy shortcut or from giving into immediate gratification (I want what I want when I want it). Increase your chances of success by making it harder to mess up again. Find creative ways to become more disciplined. If using credit cards is your struggle – cut up the cards or freeze them.  Yup, in a big block of ice.  Whenever you try to thaw the block of ice, you will realize how ridiculous the situation is and stop spending money you don’t have.

5. Create A List Of Reasons Why You Don’t Want To Make The Mistake Again

We all have weak moments and the next thing you know, we have made the same mistake again!  Why not create a list of all the reasons why you should stay on track and be self-disciplined,  you can refer to during tough times. Put the list some place where you can see it – if shopping is a problem, put the list in your wallet next to your debit/credit cards.  If flirting on social media is a thing, post your list on your computer so when you start scrolling or are tempted you see the list.  Is it a guarantee?  NO but it may help you to resist the temptation.  Self-discipline is like a muscle. Each time you delay gratification and make a healthy choice, you grow mentally stronger.

Mistakes aren’t always one big blunder. Sometimes, they are a series of little choices leading to failure.  So pay attention to your mistakes, no matter how big or how small they might seem. Recognize each mistake can be an opportunity to build mental muscle and become better.

Have a blessed day!

Avoiding Burnout

Thank you Sharon Jaynes for today’s message.

Then Jesus said, “Let’s go off by ourselves to a quiet place and rest awhile.” (NLT)

I sat on the edge of my seat as I watched my son’s first track meet. The crowd was abuzz as moms and dads chatted, waiting for their teens to dash, sprint, or endure the eight laps of the 3200-meter race. But when the boys lined up for the hurdles event, the visiting stopped and the crowd watched with rapt attention.

Why? In the hurdles event, the stakes were higher. It became less about who would win, and more about who would gracefully leap and clear the metal roadblocks or tip and topple over the intentional barriers.

Hurdles—they are not simply found on the asphalt of track and field but also in the great race called life. As women, we struggle finding balance with our many roles and responsibilities. Our flame of enthusiasm begins to diminish when we are doing more than God intended or when we are doing what God intended, but on our own strength rather than His.

In the Bible we see many who experienced times of burnout. After Jonah’s miraculous delivery from the big fish and prophetic announcement to the people of Nineveh, he sank into a depression and wanted to die. “Now, Lord, take away my life,” he cried. “For it is better for me to die than to live.”(Jonah 4:3).

After Elijah destroyed 850 false prophets and called down fire from heaven that miraculously burned up sacrifices to Baal, the fire in his own life went dim (1 Kings 18-19). And yet, after it was over, he wanted to quit. Elijah prayed, “I have had enough, LORD. Take my life” (1 Kings 19:4).

How do we avoid those same feelings of burnout, even after a great success? The first step is to realize that it can happen and does happen to the best of us. Burnout is real. We can run out of steam and lose our drive.

What was God’s response to Elijah’s cry to quit? Let’s take a look at 1 Kings 19. I suggest you pull out your Bible and follow along.

• He allowed Elijah to sleep (19:5)–rest.
• He sent an angel to provide food for him to eat (19:5)–refreshment
• He allowed Elijah to sleep again (19:6)–more rest
• He sent an angel to provide food for him to eat again (19:7)–refreshment
• He caused Elijah to ponder what he was doing: “What are you doing here?” (19:9)–reflection
• He spoke to Elijah personally (19:11)–response
• He caused Elijah to ponder what he was doing, again. “What are you doing here?” (19:13)–reflection
• He told Elijah what to do next (19:15)–redirection
• He showed Elijah whom He had appointed to help him (19:16)–reinforcement

Even Jesus had to take time to rest, refresh, reflect, respond, redirect, and gather reinforcement. The Bible tells us this about Jesus: “Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place where he prayed” (Mark 1:35 NIV).

Early in the morning Jesus went off by Himself and spent time alone with His heavenly Father. Interestingly, Simon and his companion interrupted Jesus’ time of prayer.

“Everyone is looking for you!” they exclaimed. (I’ve been there. I bet you have too.)

The day before, Jesus had healed many men and women. No doubt, the disciples and the townspeople wanted Him to return to perform more miracles. But Jesus had a different idea. ”Let us go somewhere else—to the nearby villages—so I can preach there also,” He said. “That is why I have come.”

I love that Jesus said “no” to a good thing so that he could say “yes” to the best thing. That is the bull’s eye to avoiding burnout. But how do you know when to say no? He prayed.

If you’re feeling a bit burned out today: Consider the following.

• Rest often. (God rested on the seventh day.)
• Refresh with proper diet.
• Re-evaluate priorities and responsibilities on a regular basis (monthly).
• Relegate and delegate.
• Review commitments regularly (monthly).
• Resist saying “yes” to demands and requests that do not line up with what God has called you to do.
• Resist being ruled by your schedule and allow for divine appointments from God that may not be on your schedule.
• Remove superfluous activities that interfere with or choke out God’s agenda.
• Refocus on what God has called you to do rather than what others would like for you to do.
• Remain in close and constant communion with God.

Have a blessed day!