Category Archives: camp #4

Don’t believe everything you think!

Don’t believe everything you think! Some thoughts are lies. They impact our lives and leave us wondering why we can’t stick with our healthy lifestyle plan.

Research states that our minds think 60 thoughts per minute! That sounds like an incredible number. But we need to realize that certain thoughts are necessary to keep our bodies functioning. Some are related to what our senses are taking in and processing.

But a large number of our thoughts are so routine that they need to be taken captive and given a quick test.

That thought is like a wild horse. Capture it and put it in a corral.

Ask these 3 questions.

1.Is this thought based on truth?

2.Is it negative?

3.Is it a lie?

Let’s ask those questions on this thought

‘I’m on a trip it’s ok to eat whatever I want’.

  1. not true, a trip does not mean you can abandon your healthy choices

  2. it is not a negative statement but the consequences will be negative

  3. yes, it’s a lie you believe so that you can overeat in restaurants and eat junk food

Now we need to replace it with a truth statement.

‘I make healthy choices when I am on a trip.’

It doesn’t sound like it makes a big difference but when you really think and believe that statement your actions follow.

When you go on a trip you buy fruit and healthy snacks. You drink mostly water. When eating in a restaurant you make wise choices.

This is one of my lies that I believe.

I work hard to replace with the truth.

It requires that I think and say the healthy self-talk statement and then follow it with my actions.

We are encouraged in the Bible to capture our thoughts.

 

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Here are a few lies and replacement healthy self-talk statements.

Lie   I’m a big person; I need lots of food to fuel my body.

Truth  I’m a big person; I eat smaller portions more often to fuel my body.

 

Lie  My life is crazy! I can’t find time to exercise or eat healthy.

Truth  I find time to move my body and I eat healthy food everyday, because my life is crazy.

 

Lie  I’m having guests. I can’t keep to my healthy eating plan while they are in my home.

Truth  I serve my guests a variety of food. Everyone needs to make healthy choices.

 

Lie  Super sizing the meal is the best deal.

Truth  Making the healthiest choice is the best deal.

Lie  There isn’t any exercise I can do because I’m so out of shape.

Truth  I can move my body for 5 minutes twice a day.

Today’s little step: Identify 2 lies and replace them with the truth. Write them out on a card or put them on your phone. Whenever those lies pops into your mind replace them with the truth!

 

Watch your thoughts, they become words;

watch your words, they become actions;

watch your actions, they become habits;

watch your habits, they become character;

watch your character, for it becomes your destiny.

Frank Outlaw

 

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Don’t believe the stupid lie about self care!

 

Somehow we have come to believe that if we take some time for our own well-being we are being selfish.

That’s a big fat lie!

Self care needs to be a higher priority in most of our lives! Take some time everyday that’s just for you!

As busy moms, wives, employees and volunteers we give our time and energy away.

We value relationships and we invest in caring for others.

But sadly we don’t invest in caring for ourselves.

As part of the new fall routine take some time for self care.

When we take care of our bodies, minds and spirits we can do everything better!

Some self-care ideas

  • an extra hour of sleep

  • a 15 minute walk

  • a coffee or tea break mid-afternoon with a healthy snack

  • reading time

  • a bubble bath

  • girlfriend time

  • fresh fruit and vegetables everyday

  • a nap

  • T.V. time

  • quiet unplugged time

  • whatever you do to play

  • spend time on your hobby

  • permission to say no

 

Remember our positive self-talk statement… ‘I am a beautiful beloved daughter of the King!  I make small changes to be healthy.  Taking care of me is important’.

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I am a  beautiful beloved daughter of the King of Heaven!

 

TODAY’S little STEP: Take some time everyday for self-care! You are worth it!  Everyone will benefit!

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Make this your best fall ever!

Do you feel like September is your New Year?

I do.

I guess it’s because school begins and lots of programs start in my Church and community.

It’s the time of year that I make decisions about the upcoming year.

I have also learned that the routines that I start in the first few weeks are the ones that I usually continue to follow.

So setting those new routines requires careful thought, as they will quickly become habit.

I know because in the summer I created a few new routines. I had 2 cups of coffee (way too much creamer!) every morning. I ate a late night snack as I made lunches, alone in the kitchen. These routines became poor habits in no time.

I want to intentionally make some new routines this September/New Year, which will eventually become good habits.

A short strength training session before breakfast is a good new routine that I would like to do this year. If I do it first thing in the morning then I know it won’t get missed.

My other new routine is to make lunches right after dinner. I won’t be tempted to sample and I can get out of the kitchen for the evening. My friend shuts the light off to signal that the kitchen is closed.

I like that idea.

So what about you, friend? What are your new routines going to be this year? Be careful and intentional when starting those new routines.

Little choices soon become habits.

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Maybe your new routine will be more sleep? Research seems to indicate that lack of sleep increases our cravings for food – more information on that later.

Or maybe you are going to find a new routine to move your body more. Maybe you’ll sign up for an exercise class or plan an early evening walk.

If you need some ideas check out Base Camp and Camps 1,2 and 3 in the word cloud (just click on those words to the right and you will get to a previous post).

There are a number of little steps you can take.

You need to make a firm commitment this fall.

Little choices soon become habits.

TODAY’S little STEP: Pick  one step or routine from the camps that you will incorporate into your life this fall. Or pick your own idea and share it with the group. Every little step makes a difference!

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Bye-bye Summer. Hello Fall

It’s the last holiday weekend of the summer! Can you believe it?

I can’t remember when I enjoyed the summer weather more. We ate dinner on the deck almost every evening and went for late night walks. God blessed us with some beautiful summer weather!

 

Here’s a little bit of encouragement for you today.

Let this be your motivational statement for the fall season!

 

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TODAY’S little STEP: Enjoy family and friends this long weekend! As you start the new fall routines, make healthy food choices and move your body in a fun way everyday!

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Next week-Be intentional with those new routines

they quickly become habits!

FORGET YESTERDAY’S FAILURES AND START FRESH TODAY!

Did you blow it yesterday?  Climbing the Mountain of Health and Well-being can be pretty rough some days. The struggles are real! But there is good news; each morning when we open our eyes we get a fresh start!

Anne of Green Gables is one of my favorite books. Anne is forever making embarrassing mistakes.

One time she put liniment instead of vanilla into her cake and then served it to company!

After many tears her spirit of optimism shines through and she says, “Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”

I love that line because it reminds us that each morning we get a fresh start.

Yesterday’s failures do not define today!

sunrise

photo credit-Wil Stewart

I am also reminded of God’s love and kindness. “But this I call to mind; therefore I have hope. The Lord’s royal kindness never ceases; His compassions never end. They are new every morning; your faithfulness is abundant.” Lamentations 3:21-24 New English Translation.

God’s compassion is as sure as the sunrise!

TODAY’S little STEP: When you wake up each morning – start fresh. It’s a new day! Take little steps to health. Every mountain is climbed one step at a time.

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Rest much, talk often, and laugh regularly.

Summer is too short!

 

MY SUMMER STRATEGIES FOR SUCCESS!

Hey, fellow mountain climbers.  I want you to know that I struggle too. I have reached some of my health goals but I have to continue to take these little steps to health. I am still climbing the Mountain of Health and Well-being.  Writing this blog helps me stay accountable.  I find the summer especially hard because there is less routine and summer equals fun food!

Last week my daughter Katie was home from her job at a summer Bible Camp. She brought two friends with her and our home was filled with laughter and fun. I loved having them around and went grocery shopping with them in mind. It’s a Mom thing to have fun foods for our kids when they come back home.

Our dinner menus included wraps and hamburgers and other fun foods. You know the typical foods for hot summer days, ones that involve little cooking.

Here’s how I stayed on track and some strategies that work for me.

Veggies and hummus were a part of most of the dinner meals. I filled half my plate with the veggies first. Then my plate looked really full when I added anything else.

Here’s a picture of what I might have for lunch.  I would add some crackers and cheese.

 

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When we had hamburgers I used a smaller bun or I cut the burger in half.

I spread salad dressing on the wrap before I assembled it so there was taste in each bite and I used much less. I filled my wrap with mostly vegetables and added white chicken meat.

If we had potato chips we included them as part of dinner. I didn’t buy salt and vinegar ones, as those are my favorite and too hard to resist. A small portion of potato chips, a nice sandwich and fresh raw veggies was a fun supper on a super hot day.

We had cubed watermelon available or popsicles for dessert.

A small hand dipped ice cream cone is a treat we enjoy, just not every day. When we have them at home I can control the portion. Licking an ice cream cone slows down the eating process and every lick tastes so good!

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One of my best strategies is to not have foods that tempt me in my home. Then I won’t hear them calling: “Oh Dixie….this is the big container of delicious mixed nuts and candy calling you. Stop by for a yummy treat. You deserve it.” Can you relate?

My husband Don deserves a shout out because he is very supportive. He doesn’t bring home food that he knows tempt me. He appreciates that we eat healthy. July was unusually hot, so Don and I walked in the cool of the late evening. We caught a few sunsets and were home before the mosquitos came out.

When I do occasionally overeat at a meal – yes, I still overeat – it’s desserts. I make sure the next meal is healthy and a little lower in calories. I also try to make sure I get some exercise that day.

Every little step does make a difference!

Let’s claim our verse again! “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.

TODAY’S little STEP: Keep taking little steps to be healthy. Use some of these strategies.  They work.  Every little step makes a difference.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly. Summer is too short!

STOP BELIEVING STUPID LIES AND TAKE A U TURN!

Ever taken a wrong turn on a road trip?

Or maybe you came across construction and got lost following the detour signs.

Would you say this? “Oh well I’ve made one bad turn. I might as well keep going until the end of the day. I’ll turn around tomorrow.”

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But that’s what we do on our journey to be healthy and well.

We overeat at a BBQ or have a huge piece of cake at a Birthday Party and we keep overeating for the rest of the day.

For some dumb reason we believe the lie that if we overeat at one meal or snack we might as well overeat for the whole day.

That’s like driving the wrong direction on your road trip and deciding to keep going for the rest of the day.

We need to take a U turn right away and get back on track.

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The next snack or meal needs to be healthy.

I just came back from camping and I’m struggling.

I want to have a fun little snack every few hours and have an ice cream cone every evening. But I’ve worked too hard to get to this weight and health.

I took a U turn. I popped a piece of gum in my mouth, got out of the kitchen and went for a walk.

Remember our core Bible 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.

Don’t give up, keep going!

TODAY’S little STEP: If you have gotten off track this summer, take a U turn. Make your next snack or meal a healthy one. Find a fun way to move your body. Every little step makes a difference!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly. Summer is too short!