10 Tips For Healthy Holiday Eating

Tis the season for eating!

Everywhere I go there will be tempting goodies. Then I’ll add some holiday stress and I’ll have the perfect combination for overeating.  My favorite foods – turkey, stuffing, gravy, pie, cookies, rich desserts and chocolates will be within my reach.

But this year is going to be different!

I have strategies to share!

10 Healthy tips to beat the holiday food frenzy.

1. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

2. Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. Get your 20 minutes of exercise everyday. Break it up into two 10-minute sessions. On a day when you overeat, add extra minutes.

3. Eat until you are satisfied, only the turkey needs to feel stuffed! Savor your favorite holiday treats. Sit down, get comfortable, and enjoy.

4. No mindless eating from the bowl of party snacks. Serve yourself on a small appetizer plate and physically move away from the food.

5. Leave a calorie allowance for dessert. If you love dessert and hate to miss out then make a point to cut back on the hors d’oeuvres or skip the bread. Or avoid the pasta and have mostly salad and veggies.

6. Put desserts on a small plate, or even better, on a napkin. It’s a simple trick: You can’t fit as much on a napkin, so you won’t eat as much. No trips back for seconds!

7. Just say ‘NO’! Don’t feel as though you have to say yes to everyone that offers you food. Don’t let yourself be bullied into eating something that you really don’t want.

8. Trim back on the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream. These additions don’t add much to the meal, but can add plenty to your waistline.

9. Wear snug clothes. When you wear snug-fitting clothes chances are you’ll feel full faster. No elastic waist pants for us girlfriends!

10. Be a food snob. If it’s not a 10 then it’s not worth the calories! Scan the choices for foods you truly treasure and skip the everyday dishes.

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holiday eating

Here’s my healthy self-talk statement for the Holiday Season

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TODAY’S little STEP:  Incorporate these strategies and enjoy the Christmas season!  Celebrate the birth of our Saviour and King!

This is a repost from last year.  Good stuff is worth rereading!

If you have found this helpful please share it with your friends!

I love hearing from you, your comments make my day!

3 Magic words that empower success

Want to feel empowered not deprived; change 3 little words and affirm your will power.

Switch from ‘I can’t’ to ‘I don’t’.

Sounds too simple to make much of a difference, but there is research to back it up!

According to James Clear words can make us feel like a victim or empower us.

He states the phrase, ‘I can’t’ indicates, “you’re forcing yourself to do something you don’t want to do”.

It also sounds like the power is some one else’s and that we have no control.

‘I don’t’ puts the power and control in our hands. It’s a decision that we have already made before the temptation comes.

 

A recent study concluded that when participants used the words ‘I don’t’ they made better choices and were able to keep up the healthy lifestyle.

 

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Let’s try it out in a few tempting scenarios.

GROCERY STORE

‘I don’t’ buy potato chips. I don’t have them in my house to tempt me’.

RESTAURANT

‘I don’t’ order French fries; they aren’t worth all those calories. I don’t order dessert unless I share it with a friend’.

FRIEND’S HOME FOR DINNER

‘I don’t’ overeat; I try a small bit of everything. I hate that over full feeling’.

BIRTHDAY PARTY

‘I don’t’ eat big pieces of cake. I’m satisfied with a small piece’.

YOUR OWN KITCHEN

‘I don’t’ eat as I cook. I don’t eat late at night’.

EXERCISE TIME

‘I don’t’ miss my daily walk. I always find a way to fit it in’.

QUIET TIME

‘I don’t’ miss my Bible reading and prayer time, that time is always worth it.

TODAY’S little STEP: Substitute ‘I don’t’ for ‘I can’t’! Be empowered before the temptation hits!

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6 Simple coping strategies when life is crazy!

 

Is your life crazy busy? Are you moving from one task to another and meeting the emotional needs of your family at the same time? Are you carrying the weight of the world on your shoulders? Feeling depleted? Our tendency is to keep running on empty. How do we get recharged and refocused?

When my life is crazy I have learned that there are some important things I need to do to cope.

Here are 6 little steps to health when life is crazy.

Get enough sleep. I don’t think right when I’m really tired. It’s so easy for me to listen to the lies of the enemy. The enemy wants me to feel condemned, worthless and unlovable.

If I’m short on sleep I want to eat. We’ll have a blog post about that sometime in the future.

Eat good healthy food. As much as my emotions shout for junk food, especially chocolate, I know I need fruit, vegetables and protein.

Walk outside. Sometimes my walk is more like a stomp! It clears my brain and helps me deal with stress.  The beauty of God’s creation touches my spirit.

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Quiet. No radio, no TV, no background noise. It’s amazing how much silence can refresh me.

A good chat with a girlfriend! There’s nothing like a phone chat with a good friend to vent my worries and frustrations. She doesn’t try to fix it like a man does. She listens, encourages and challenges me when my thinking is way off the mark.

SPEND TIME WITH GOD! It’s the most important thing I can do! He resets my priorities. When I spend time praying, reading the Bible and good devotional books, I remember that God is on His throne. I can rest because He is in control. Not me!

TODAY’S little STEP: When life feels crazy take these 6 little steps!

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5 Super Simple Exercises To Do In The Kitchen!

 

The kitchen is our new work out place! I’ve just learned a cool way to sneak in 5 to 10 minutes of exercise. It seems like we are always in there so let’s use some of the waiting and stirring time to tone some muscles!

We learned that even a stroll in the Mall is good exercise for a beginner.

Remember we included incidental exercise, like parking farther away and walking while talking on the phone.

This week we are adding some toning exercises!

Here are 5 toning exercises we can do while we are cooking dinner or cleaning up! Let the task be the reminder to do the exercise.

This is my busy, slightly messy kitchen

and me cooking dinner tonight and practicing what I preach!

Check-the-microwave tiptoe heel raises.

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Stand in front of microwave with feet shoulder width apart. Raise heels as high as possible and hold for 1 second before slowly lowering down. Repeat for 1 minute to 2 minutes or until the food is reheated. This one is easy for me because I’m so short that I often have to stand on my tiptoes. Haha!

Stir-the-pot leg lifts.

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Stand facing the stove and place one hand on the edge for support. Shift your weight to your right leg and slowly lift your left leg as high as you can, (usually about 45 degrees) before lowering again.  Try not to let your foot touch the floor.  Repeat 12 times on each side.

Peel-the-veggies,thigh squeeze.

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Take a medium sized ball or book and place it between your thighs above your knees. Stand straight with your feet together and really squeeze the ball with your thighs. Roll your thighs inwards and don’t let them shift forward. Hold for 1 second and repeat until the veggies are peeled. If a ball or a book feels too weird then squeeze your buttocks and thighs.

Clean-the-counter push-ups.

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Position your hands on the counter at a distance slightly wider than your shoulders, then step your feet approximately two to three feet from the counter top. Tighten your stomach and straighten your spine so your body forms a straight line from your head to your feet. Inhale, bend your elbows and lower your chest toward the counter. Exhale, straighten your arms and return to the start position. Repeat 12 times.

Load-the-dishwasher squats.

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If needed, hold onto the counter. Stand with feet shoulder width apart and knees and toes pointed forward. Bend your knees and gradually lower your body as if you are going to sit in a chair. Pause for 1 second and then push up from your heels and gradually return to standing. Repeat 12 times.

Remember our core verse! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

Let’s not grow tired of doing the right thing!

All these little steps do make a difference!

Today’s little step: Add 5 minutes of toning exercises in the kitchen per day. With this addition of toning exercise our total exercise for Camp # 5 will be 25 minutes.

Resources used  http://nanoworkout.com/category/kitchen-workout/  http://www.exercisemenu.com/250-rep-kitchen-workout-routine/  http://healthyliving.azcentral.com/counter-pushups-vs-knee-pushups-1620.html

Please sign up to receive my posts through email. I want to empower, equip, encourage and inspire you to keep climbing the Mountain of Health and Well-being one little step at a time!

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Comments from you make my day!

WHAT IS THE MAGIC INGREDIENT MOST OF US ARE MISSING IN OUR DIET?

Want to feel full for longer? Want to decrease belly fat and lose some weight? Want to lower your cholesterol and blood sugar levels?

It’s not a magic pill…it’s fiber!

Most us don’t eat enough fiber to experience these wonderful benefits.

But after reading this post you will know just what to do.

First off you need to know that there are 2 kinds of fiber,

insoluble and soluble and you need both!

Insoluble fiber does not dissolve in water. It isn’t absorbed into the blood stream or broken down by the gut.

It is the tough matter found in fruit and vegetables, especially the skin and stalks.

It’s also found in whole grains, nuts and seeds.

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Insoluble fiber helps promote regularity by adding bulk.

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It helps to keep your digestive system healthy.

Soluble fiber absorbs water and forms a gel like substance in the digestive tract.

It binds to substances like cholesterol and sugar slowing down their absorption into the blood stream.

Soluble fiber can also help you feel fuller for longer. That’s always a good thing!

One study showed that for each additional 10 grams of daily soluble fiber eaten, participants had a 4% decrease of belly fat over a five-year period.

It is found in peas, beans, oats, pears, apples and oranges.

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So how much do we need? Women need 25 grams and men need 35 grams per day.

To help you decide which foods have the most fiber a great idea is to think that the more natural and unprocessed the food, the higher it is in fiber.

There is no fiber in meat, dairy, or sugar.

Many foods have had the fiber removed like white bread, white rice and pastries. Try not to include these foods in your daily choices.

If you are like me, foods high in fiber don’t sound very inviting I always think of prunes and bran flakes.

But I learned some delicious foods that I normally eat are high in fiber. Bonus!

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Here’s a delicious high fiber food list to include in our choices.

Navy beans 1 cup=19 gr.

Green peas 1 cup=14 gr.

Bran cereal 1/2 cup=10 gr.

Raspberries 1 cup=8 gr.

Blackberries 1 cup=8 gr.

Flax seeds 1 ounce=8 gr.

Squash 1cup=7 gr.

Barley 1 cup=6 gr.

Pear 1=6 gr.

Broccoli 1 cup=5 gr.

Cauliflower 1 cup=5gr.

Cabbage 1 cup=4 gr.

Apple 1=4 gr.

Oatmeal 1/2 cup=4 gr.

Orange 1=4 gr.

Popcorn 3 cups=3 gr.

Read the labels of prepackaged granola bars, breads and crackers and choose those with higher fiber.

Most of us can include some of these foods in our meals and snacks easily.

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Be sure to increase your fiber foods slowly so you can give your body time to adjust.

Drinking extra water is vital to help the fiber move through your system without those embarrassing symptoms of gas and bloating.

TODAY’S little STEP: Add 5 grams of fiber over 3 to 5 days. Once your system has adjusted add 5 more. It may take 5 weeks to eventually eat 25 grams of fiber per day.

Every little step makes a difference!

Please sign up to receive my posts through email. I want to empower, equip, encourage and inspire you to keep climbing the Mountain of Health and Well-being one little step at a time!

If this has encouraged you please share it on Facebook or Pinterest.

Comments from you make my day!

Not sure what happened with last week’s post.  It was on the website but I don’t think it went out as an email.  Sometimes technology and I fight.  Last week it won! Hopefully today’s will work! Praying!

Sights used as research.

http://www.health.com/nutrition/types-of-fiber

 http://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm

 

10 TRICKS TO BEAT THE HALLOWEEN MUNCHIE MONSTER

The scariest part of Halloween is the munchie monster that lives in my house. Me! I can pop those treat sized chocolate bars into my mouth as easy as can be. Before I even realize it I’ve eaten 700 calories. That’s the same as eating a double quarter pounder with cheese! WOW! Not good! But this Halloween is gonna be different. I’ve got a few tricks I’m going to try.

This post is so good I had to send it out again this year!

I also wanted to send it out a little before Halloween.

We all need to be reminded of a few tricks

to help us handle all the treats.

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  1. Buy the candy just before Halloween. If you buy it early it’s too tempting to sample it.

  2. Buy candy you don’t like. We usually buy our favorites.

  3. If you already bought the candy put it out of sight. Or better yet, have someone hide it. Out of sight out of mind!

  4. Eat your regular healthy supper before the trick or treaters arrive.

  5. If candy is too hard to resist, then give out other fun stuff. Like pencils, stickers, erasers, toy spiders and party favors.

  6. Chew some gum while you hand out the candy.

  7. Make a plan to eat only your favorite candy. Decide how many you will eat. Stick to the plan!

  8. If you attend a Halloween party eat the healthiest choice available. Limit the treats.

  9. Mix in some physical activity into the day. Walk with your trick or treaters. If you are home, put on your shoes and walk inside.

  10. Remember it’s just a day. It’s not a license to overindulge. You’ve worked too hard to blow it all on Halloween candy.  

If you are going to eat some treats you need to choose wisely. These favorite little treats are loaded with calories and fat.

  • Reece peanut butter cup – 1 fun size, 88 calories, & 6.5 grams of fat

  • Twizzlers – 1 fun size, 50 calories & 0 grams of fat

  • Peanut M&Ms – 1 fun size, 93 calories & 4.7grams of fat

  • Hersey’s milk chocolate – 1 fun size, 50 calories & 3 grams of fat

  • 3 Musketeers – 1 fun size, 63 calories & 2 grams of fat

  • Tootsie pop – 1 full size, 60 calories & 0 grams of fat

  • Nestle Crunch – 1 fun size, 60 calories & 3 grams of fat

  • Rockets or Smarties for U.S. friends – 1 roll, 25 calories & 0 grams of fat

  • Doritos – 1 fun size, 140 calories & 8 grams of fat

  • Oh Henry – 1 fun size, 70 calories & 4 grams of fat

  • Cheezies – 1 fun size, 90 calories & 6 grams of fat

  • Cookies and cream -1 fun size, 50 calories & 3 grams of fat

Here’s my Halloween plan. I will eat 2 mini chocolate bars & one mini bag of cheezies while I give out the treats. Then I will chew some gum. I will walk inside while I wait. My husband will hide the leftover candy!

TODAY’S little STEP: Make a plan for your Halloween. Plan what you will eat and when. Add some exercise to your day. Decide what to do with the leftovers. Stick to it and you’ll beat the Munchie Monster!

You can do this!  Every little step makes a difference!

If you have found this helpful please share it with your friends.

4 SUPRISINGLY SIMPLE STEPS TO BE DIET FREE FOR LIFE!

Diets don’t work for long. No one wants to live a life of deprivation. Little lifestyle changes made the difference for me!

I’ve lost 20% of my body weight and have kept it off for 7 years!

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BEFORE

 

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AFTER

I know your battles my friend because they’re mine too.

I’m five feet tall with a petite frame and I gain weight easily.

I love to cook and bake and eat good tasting food.

I eat when I’m stressed and sad,

to reward myself and to celebrate with others.

I’ve tried lots of diets and programs.

I want to give you hope that you can make little changes just like I did! These lifestyle changes are now a part of my daily habits, which I can keep doing for the rest of my life.

Here’s an outline of the first 4 camps up the Mountain of Health and Well-being.

For those of you who have been part of our climbing team from the start take a look back and see how far you have come!

You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. There is no condemnation here.

Just pick the camp that is right for you and get climbing again.

If you are new to this blog…yahoo, so glad you are here! Start out at Base Camp today!

 Click on the link and you’ll get the information for that little step!

BASE CAMP

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.

CAMP #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary.

Once these steps become habits move to Camp #3. 

CAMP # 3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

CAMP # 4

Nutrition: Add 1 serving of fruit – 1 small piece of fruit or ½ cup of cut fruit to 1 meal. Continue using a smaller plate. Drink water as your main beverage.

Exercise: Continue with 20 minutes of exercise daily. Add incidental exercise to your day. Examples are: take the stairs, park at the far end of the parking lot, walk during commercials.

Mental: Identify 2 lies you say to yourself. Replace those lies with truth statements.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here’s a good one.  “I can do all things through Christ who strengthens me.  Philippians 4:13”

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TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

Please sign up to receive my posts through email. I want to empower, equip, encourage and inspire you to keep climbing the Mountain of Health and Well-being one little step at a time!

If this has encouraged you please share it on Facebook or Pinterest.

Comments from you make my day!