Category Archives: diet free

A healthy lifestyle, diet free, learn how!​

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Littlestepstohealth.com

Is this the year you will be diet free?

Will this be the year you walk with me as we create and maintain a healthy lifestyle?

 

 You can stay right where you are in your health journey or you can take one little step.

You can do it!

Today’s the day!

Take just one little step to health.

Create a new lifestyle that cares for your body, mind, and spirit?

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You won’t want to miss any details!

If you are a regular reader stay tuned for lots of fun topics for the New Year.

I’m really excited as I am presenting my Little steps to a group of women on Wednesday!

It is my hope and prayer that many women will be encouraged to take little steps to health.

TODAY’S little STEP:  Check out some of my previous steps.  Here are some links to some of my favorites!

 Overcoming the disturbing power of perfectionism!

Non-food reward ideas!

 What snaps your trigger and send you to food?

Take a U turn and have victory!

Be brazen and kiss the bathroom scale goodbye!

STOP LYING RIGHT NOW AND TELL THE TRUTH

Remember every little step makes a difference!

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Simple diet free success for 2018

I want to save you time, money and heartache! Make 2018 different! Don’t start a new diet! By the end of January, you will feel too deprived, too stressed and you’ll quit. Sorry but the truth hurts.

Dieting and exercise are common New Year’s resolutions. We always think getting healthy needs to be full of deprivation and pain.

If you are a new reader, I want to encourage you to make some small changes. Little changes that aren’t too hard, which easily become habits. That’s what has worked for me.

I lost 20% of my body weight and I have kept it off for over 9 years!  I made some little changes. I call them little steps, and now they are part of the way I live. They are habits that are part of my lifestyle. I call them lifestyle changes.

If you are a regular reader then I want to encourage you to keep up the good work! Those little steps you are taking are making a difference!

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I write this blog because I have learned that getting healthy means we make changes for our body, mind, and spirit.

Most of the time we focus on making changes just for our body. That’s the dieting and the exercise.

But what we believe impacts what we do.

We have to pay attention to that nasty little voice in our heads that focuses on our failures.

I call it ‘stinkin thinkin’! There are so many lies we believe and we have to replace them with the truth.

Over the last 10 years, I have learned that God cares about my health.

He has given me this body as a gift.

Some days I don’t do a good job of taking care of His gift to me.

I get frustrated with the time it takes to get healthy. I want it right now!

God reminds me to not get tired of doing the good work of taking care of my body because if I keep it up I will reap the benefits. That’s my paraphrase of 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

Each blog post ends with a challenge – to take a little step.  Each little step makes a difference!

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TODAY’S little STEP:   If you are a new reader sign up to receive these posts as an email.  If you are a regular reader get back on the path. Pick one little step and make it a habit.  You already know which one is calling out to you!  Check out previous posts.

 

Exciting news….my blog is undergoing a transformation in the next little while!  There shouldn’t be any gap in the posts but you may need to sign up again.   I will keep you posted!

 

 

 

 

 

 

 

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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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!

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

My secret strategy? A daily food budget.

I’m not on a diet!

But I spend my calories carefully.

I have a daily food budget!

It’s part of the lifestyle I have that really helps me eat healthy and keep the weight off.

One of the best things I learned from my time with Weight Watchers was the point system.

I was given 18 points that I could spend on food throughout my day.

I treated myself to a carrot muffin and medium coffee with double cream like I usually did.

Then I looked it up in my little book. It cost me 12 points! Not a good choice! I didn’t do that again!

I learned from Weight Watchers to make smart choices. I now have a food budget that I keep in mind. It’s something I have been working on for a few years.

When I stay within my budget I maintain my current weight.

Remember it’s not a diet, it’s a lifestyle.

We want to spend our food budget calories well! We want to make the best choices throughout our day.

We want to choose nutrient rich foods with a mix of low and high calories.

Here’s how my food budget gets spent throughout my day.

I’m really hungry at breakfast time so I spend more calories then. I have ½ cup each of blueberries and raspberries topped with ¼ cup of homemade granola, with milk or Greek yogurt. Then I also have ½ cup of Fibre 1 bran cereal that I like to eat dry. Weird I know. But it stays crunchy, and milk just turns it to mush. Blah.

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Doesn’t that look delicious?

Lunch is easy for me to have nutrient rich foods with lower calories. I have a full plate of fresh cut up veggies with hummus and crackers and cheese.

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The other thing I avoid that really helps…. I don’t drink high calorie beverages, like pop and sweetened coffee. It’s not worth it for me. I want to chew my calories.

I drink lots of water, which helps to fill me up and keeps me well hydrated.

I try to have fruit for my snacks.

Then I can eat a regular dinner with meat, veggies and potatoes or rice, but on the smaller luncheon plate. I usually have a small dessert after dinner with a cup of tea.

When I know I am going out for ice cream with the kids I cut back on my calorie-spending at dinner. I save some of my calories to spend on the ice cream.

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I will have a bigger salad and regular portion of protein and very little of the carbohydrate.

Every once in awhile I have a really high calorie-spending day, like when I go out to eat twice in one day. Or when we celebrate my birthday and my daughter’s, which are 2 days apart. Those days do happen. Remember it’s a lifestyle not a diet!

For the next 2 days I try to make lots of high nutrient and low calorie food choices, lots of vegetables, fruit and protein.

That’s how my food budget works.

So how can you create your own food budget?

For a few days write down everything you put in your mouth. Then check out the calories and the nutrients of the foods you regularly eat.

I suggest you check out some sites that list the calories and nutrients of the foods you may eat.

Some of these sites also give you an idea of how many calories you should eat based on your current weight.

I leave that up to you to decide. Use that number to help you understand how many calories you should spend but don’t get caught up in the diet mode again. It’s only to give you an idea of what your food budget should be.

Then look over your list and see which foods you should add or remove from your daily food budget. Trade some empty high calorie foods for nutrient rich low calorie foods. Like me, you will probably be surprised at how much some of your favorite treats cost.

TODAY’S little STEP: Give the food budget idea a try! It works for me.

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

Strategies for summer struggles!

 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!

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

Veggies and hummus are a part of most of my lunches. I fill half my plate with the veggies first.

Then my plate looks really full when I add 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 have hamburgers I use a smaller bun or I cut the burger in half.

I spread salad dressing on the wrap before I assemble it so there is taste in each bite and I use much less. I fill my wrap with mostly vegetables and added white chicken meat.

If we have potato chips I include them as part of dinner. I don’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 is a fun supper on a super hot day.

We have 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 like rich desserts and I’m so glad, because I would make them all the time.

He appreciates that we eat healthy.

When I do occasionally overeat at a meal – yes, I still overeat – my temptation is 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.

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

WHY WE FAIL WITH WEIGHT LOSS & 4 EASY SOLUTIONS.

Why do we fail with our weight loss plans? Did you know there are scientific reasons why we fail?

But there’s hope and scientific strategies for success!

James Clear is a writer, teacher and keynote speaker.

His focus is behavioral psychology, habit formation and performance improvement.

Wow, that’s someone that knows the science behind our troubles. I’ve visited his site James Clear and give him the credit for the first three points. 

WHY DO WE FAIL?

We fail because we set unrealistic goals. We try to change too many things.

We give up all junk food; eat only fresh fruit and vegetables and chicken and fish.

Then one day there is fresh pizza at the office meeting and the temptation is too strong. We give in and eat a piece and then have a few more. We feel like a failure because we ate pizza, which is not the truth!

The new eating plan is thrown away with the empty pizza box. 

SOLUTION?

Behavioural scientists suggest we change only 3 habits at a time. Three small changes that are easy to do and that we can stick with.

Here at little steps to health we make small changes. We change just a few habits. We downsize the plate we use at each meal or snack. We exercise for 10 minutes. We say a healthy self-talk statement with prayer.

WHY DO WE FAIL?

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We fail because we are seeking a result, not a lifestyle.

My co-worker wanted to lose 30 pounds before her daughter’s wedding. She dieted and exercised for months.

She looked great that warm June day. She reached her goal!

Once she reached her goal and the wedding was over, she slowly went back to her old habits and behaviors.

When I saw her at the Christmas party I noticed she had gained back most of the weight. It wasn’t a lifestyle change.

SOLUTION?

Lifestyle changes are changes that result in better health! Some of the side effects are weight loss, increased stamina, vitality and self confidence.

The changes we make need to be easy to do and things we can continue doing.

Lifestyle changes continue because being healthy for life is the goal! 

WHY DO WE FAIL?

We fail because we assume small changes don’t add up. The assumption is that your goal has to be big to make a difference.

Every January we make a plan to go to the gym or start jogging everyday. That seems like the best way to burn calories and get in shape.

We think that if we’re not sweating and out of breath it’s not making a difference.

SOLUTION?

Believe that small changes make a difference! It may seem silly to make a goal to exercise for 10 minutes every day.

However, we know 10 minutes does make a difference to our health.

Further, the 10 minutes of exercise is something we can stick with even on a super busy day.

When 10 minutes everyday becomes a habit, and part of our lifestyle we can gradually add a few more minutes.

Find an  activity that’s fun  and get moving! 

WHY WE FAIL?

We fail because as followers of Jesus we don’t access His power.

SOLUTION?

We need to call out to Jesus in prayer. Remember we are His beloved daughters and He loves to hear from us. We can tell Him the depth of our struggles.

We need to use the power of scripture to help us in our daily battles with food.

 

TODAY’S little STEP: Believe little changes make a difference! Lifestyle changes bring health for life!

Remember every mountain is climbed one step at a time!

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

 

I HATE RESOLUTIONS THEY SET ME UP TO FAIL

January is the month when we are supposed to make resolutions and set big goals for the year.

How are you doing with that?

They never seem to work for me. Resolutions usually require strict discipline and require lots of change too fast.

I can only do it for a few months and then I slowly go back to my old habits.

I don’t call them resolutions.

Instead I call them lifestyle changes.  

They work for me.

I make lifestyle changes in these 4 areas: nutrition, exercise, mental focus and spiritual development.

One little change in each area is all I do.

When that change becomes a habit I add one more little change.

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I want so much for you to have success.

That’s why I keep showing up every week.

I want you to give lifestyle changes a try, because they work!

I want you to win!

You can do it!

I want you to know you can stop that voice in your head. The voice that says nasty stuff like, ‘you always fail, don’t even try again.’

I want you to move your body in a fun way everyday.

I want you to choose healthy food.

I want you to know that God loves you and cares about your health. His power is available for the asking!

I want you to look in the mirror and love who you see!

Make 2017 the year you commit to lifestyle changes. Join me as we climb the Mountain of Health and Well-being!

If you have been on our climbing team before then find the Camp that is right for you.

If you are new I’m so excited that you are here. Check out Base Camp and get started.

I’m working on these future posts-how sleep affects our weight loss, quick healthy dinner choices, weight loss sabotages, real life fashion, ways to reduce stress and hopefully some guest posts too. I look forward to chatting with you, praying for you and hearing about your success!

TODAY’S little STEPS: Make lifestyle changes this year! Get started today!

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