Category Archives: hope

2019 diet free forever

Today I am offering you hope! Make 2019 the year you embrace a healthy lifestyle.

You’ve tried lots of diets and sadly they don’t work for long.

I know your struggles because they are mine too. By the end of January my diets were done. But there is hope!

Instead of a new diet I encourage you to make lifestyle choices.

That’s what worked for me! I made little changes that become habits. I lost 20% of my body weight and I’ve kept it off for over 9 ½ years. I call the little changes – little steps. Every little step makes a difference!

I want so much for you to have success too.

That’s why I keep writing this blog every week. To offer you hope and encourage you on your health journey.

I want you to make lifestyle changes too, because they work!

I want you to win!

You can make little lifestyle changes too!

Every little step makes a difference!

Last week I shared my best tip for eating less food.

It’s a simple as switching to a smaller plate.

By switching to the smaller plate I ate less food. I lost some weight! The smaller plate helped me judge my portion sizes too.

Now the smaller plate is part of my healthy lifestyle. You can read more of my story here.

To embrace a healthy life style I have realized that we need to include our body, mind and spirit in our healthy choices.

Our bodies are wonderfully created and we often just focus on our food choices and adding in exercise.

We neglect our minds and how our thinking affects our choices. We hardly ever involve our spirit.

But I have learned that a healthy lifestyle needs to incorporate our body, mind and spirit for long-term success.

As a follower of Jesus Christ I want you to know that God loves you and cares about your health. His power is available for the asking!

Each week I write to encourage you on your health journey.

Some times our lives get crazy busy and taking care of us is last on the list. But I have learned that if I make care for me a higher priority then I care for others better.

I’ll share some of my personal struggles and successes.

I share recipes for yummy and healthy food. We all need fun ideas for nutrient rich food choices.

We’ll learn how our minds and our thoughts affect our choices in life.

We’ll find sneaky ways to help our bodies move more. We will find surprisingly easy ways to include exercise into our daily lives.

We will learn the power that is available to us by claiming God’s promises. God’s words have power!

 

We will support and encourage each other on the good days when most choices are healthy.

On the rough days when there are more poor choices we will still be encouraged because that’s real life!

Imperfect progress is still progress!

Remember that every little step makes a difference!

Today’s little step: Make 2019 the year we walk together as we create and maintain a healthy lifestyle.

Sign up to receive this as a weekly email.

If you have been encouraged please share this with a friend.

Believe it and say it with me.  Every little step makes a difference!

 

September a mix of what has been and what is to come!

 

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Photo by Vali S. from Pexels

 

“September is a sort of hilltop in the year.

From its crest you can look back on the lush green valleys of spring and summer.

In the other direction lie the long colourful slopes of autumn.

At the horizon is the the white loveliness of winter.

In itself September is a mixture of what has been and what is coming.

It is a good time to take inventory of our experiences and blessings.

It brings a realization of the goodness that is forever flowing into our life.

There is another benefit.  It utterly defeats the notion that time is some flapping and fluttering independent thing that just delights in breaking all speed records.

It is a great time to review the events of the summer, dwell on the lessons we have learned and express a measure of gratitude.

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Then we can say, ‘What a long, lovely blessed packed summer this has been’.”  Sam Campbell

This quote captured how I feel this September.

Today’s little step: Take a few minutes out of your busy fall schedule and reflect on your summer.  Notice the blessings and the lessons!

Keep taking little steps to health they all make a difference!

Yesterday’s failure does not define today!

Does your inner critic lie to you? “It’s been a busy stressful day. You deserve a reward.  There’s some cake left. Go ahead. Enjoy a nice big piece!”

Then after you’ve had the cake she taunts you. “Do you know how many calories were in that? What happened to your plan to eat healthy? You are such a loser. You’re just doomed to be fat forever!”.

 

Your inner critic is a nasty

There is always hope!

Each morning when we open our eyes we get a fresh start! Keep taking little steps to health because they do make a difference.

Yesterday’s failures do not define today!

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!

Read that line again.

Now believe it!

Every day is a fresh start.

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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!  Yesterday’s failures do not define today!  Take little steps to health.

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!

 

 

 

 

 

 

 

Overcoming the disturbing power of perfectionism!

Does perfectionism stop you from starting?

I think perfectionism sabotages us all the time!

Can’t clean the entire basement? We don’t start.

Can’t organize all the closets? We don’t start.

Can’t exercise for ½ an hour? We don’t start.

Can’t commit to a healthy eating program? We don’t start.

I’ve learned that a really structured program stops the perfectionist from starting.

A structured program also sets us up to be discouraged when we can’t do all the steps.

A structured program also sets us up to feel like we failed again.

I sure don’t want any of those things for you or me!

I’m revamping my blog and my focus.

Instead of a structured program with climbing Camps and required steps for completion, I invite you to walk with me.

Come walk with me

Come walk with me-littlestepstohealth.ca

Just walk with me on the path of health and well-being.

Each week I will encourage you to take one healthy step.

That’s all. Just one little step.

As part of our journey we will embrace ‘imperfect progress’.

Imperfect progress is a mix of good days, when most choices are healthy, and bad days when there are more unhealthy choices. That’s what real life is like!

Now say these statements with me!

We don’t let the bad days be an excuse to quit, because everybody has bad days.

We won’t beat ourselves up for a bad choice with nasty self-talk.

We will take the next step of imperfect progress and make the next choice a good one.

Imperfect progress is still progress!

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

TODAY’S little STEP:  Let go of perfectionism!  Embrace imperfect progress and take one little step to be healthy!

Check out these posts for healthy little steps. 15 TIPS AND TRICKS FOR WATER HATERS

Don’t let a number define you!  Your mother was wrong! Snacking is good for you!

1 sneaky trick to lose weight

Change is hard, don’t get discouraged!

Do you ever get discouraged?  Last week I encouraged you to make a new routine. Mine was to do strength training in the morning.  I did it for 3 days and then missed the next 2!

It’s so discouraging.

I read this good prayer in the Daily Bread booklet and it really helped me.  I hope it encourages you today to keep taking little steps.

” Dear God:  I’m grateful, Father, that you are at work in me.  

I find it difficult to change and I wonder sometimes how or if I ever will.  

Yet I know that You are continuing Your work in me

and as I look back I will see the growth You are producing.  Amen

David Roper

Be encouraged today, my friend, that God is at work!  It’s not about perfection it’s about one little step at a time!

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the mistake was not on purpose but it sure adds to the statement!

TODAY’S little STEP:  Don’t get discouraged! God is at work!

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

 

 

Take a U turn and have victory!

Are you so far off track that you’ve given up?

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.

Come on admit it. We’ve all done it!

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.

Something we would never do!

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

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I just came back from a nice long vacation at the cottage 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 house and went for a walk.  I had victory with just a few little choices!

Please don’t be discouraged! Don’t beat yourself up for a few wrong turns!

Get back on track and make that U turn right now!

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!

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 have found this helpful I would love it if you would share it with your friends.

 

Rest much, talk often, and laugh regularly.