Category Archives: review of steps

Feel fabulous in 2017, diet free!

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.

Instead make life style changes. Life style changes are small and easy to do. Small changes that you can continue for the rest of your life!

 

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Life style changes worked for me, I lost 20% of my body weight and have kept it off for over 5 years. Click (here) to read my story.

My friend Cecile has lost 141 pounds over the course of 7 years. She says, “No matter how slow the weight loss is, don’t give up! God will never give up on you!” click (here) to read her story.

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

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! Get back on track if you are a regular reader or 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!

 

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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!

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Comments from you make my day!

GET BACK ON TRACK WITH SIMPLE HEALTY CHOICES!

Have you had a few setbacks? Was Mother’s Day a blow out for calories? Tempted to give up and give in to more poor choices? Don’t do it! Every little step makes a difference. You are making progress! Believe those words!

Remember my friend, Cecile and her success story? She kept taking little steps to be healthy and over the course of 7 years she lost 141 pounds. She said, “No matter how slow the weight loss is, don’t give up! God will never give up on you!”

 

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Small steps make a difference!

 

We are about to leave CAMP #3! Let’s look at the little steps we learned and made into habits! You’ve come a long way!

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

TODAY’S little STEP: Get back on track! Go down to a lower Camp for a few days, if you need to. Then keep climbing, one little step at a time! Reward yourself with a non-food reward

Be sure to stop by next week for – Feeling Pretty Today!

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

Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!

 

If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

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

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

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!

If you have found this helpful please share it with a friend.

 

Surprisingly simple decisions for your best health!

My eyes open and I’m making decisions: Should I hit the snooze button?

Will I wear the pink top with blue jeans? Make coffee or pick it up?

Who will take the kids to swimming?

What to have for dinner?

Today I will make approximately 35,000 decisions, and so will you!  Wow, I’m tired before the day begins. (If you are the mother of young children that number is probably doubled!) Many of those decisions won’t even take much thought.

But, I’ve learned that life is about stopping for a minute before I make a decision. That gives me just enough time to think and then make the healthiest choice.

 

As we climb up the Mountain of Health and Well-being, it is essential that we take one little step forward, make one healthy decision at a time. We don’t have to think about later today or tomorrow or next week, just right now and this choice.

All those little steps make a difference. Mountains are climbed one step at a time!

Right now you are reading this blog post! Yeah! That’s a good decision, a good little step forward. Give yourself a pat on the back!

Last week I shared Cecile’s success story. Cecile made lots of little decisions, lots of little steps that led to her success.

I want to challenge you today. Whenever you have to make a decision, STOP for just a minute and really THINK about it. Then, MAKE that decision a healthy one.   It’s like the Fireman’s statement, stop,drop and roll. Ours is stop, think and make!

Decisions

Cecile has success because she takes these healthy little steps every day. You might recognize them as the little steps of Base Camp and Camp #2. You can click on the link and it will give you more information on that choice. Here are some decisions, or little steps Cecile makes and you can too!

Use a smaller plate

Choose fruit as a snack

Pick water to drink

Move your body everyday in a fun way

Read your Bible and learn a verse

Pray and ask God for help

Say no thank you to dessert

Choose chicken or fish

Take healthy snacks in the car

Keep a positive attitude and repeat healthy self-talk statements

Talk with an accountability partner

Opt for carrots and celery sticks for evening snack

Keep tempting foods out of your house

TODAY’S little STEP: Whenever you have to make a decision, STOP for just a minute and really THINK about it. Then, MAKE that decision a healthy one. Take one little step forward with each healthy choice. Every mountain is climbed one step at a time!

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Past failure will never define me!

Wow Baby it’s cold outside! It’s so easy to stay inside on cold days and eat comfort foods. Or curl up with a good book and a sweet drink. We can be lulled into thinking that we can take a break from healthy eating and exercise. Our old habits are so comfortable and way to easy to go back to. This healthy life style takes lots of little steps and some falls too. But let’s not let the falls discourage us; they are part of the learning process!

We’ve all watched a baby learn to walk. He takes a wobbly step or two and falls down. He rights himself, gets his balance and takes another couple of wobbly steps. We know that for him to learn to walk he will have numerous falls. We would never say, “ oh he’s falling too much. He’ll never be a walker”.

Yet, when we have a ‘fall’ with our healthy lifestyle our inner critic says, “ you failed again. You’ll never get it right. Just quit…. again.” But, just like the baby we must keep taking the next step forward.

 

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Don’t give into feelings of defeat! Silence the inner critic, the perfectionist that tells you that if you can’t do it perfectly to quit! Keep fighting the battle!

You are making a difference in your health with every little fall you take and every step you make!

So if you’ve had a little fall let’s take a little step forward together. You can do it, my friend!

Here are the little steps we are working on for Base Camp.

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

  2. 10 minutes of exercise a day

  3. 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’.

  4. 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

Camp #2 little steps are:

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

  2. 15 minutes of exercise per day.

  3. 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’.

  4. 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

You decide which camp is best for you or maybe a combination of both. Take the next little step, because they all make a difference.

Every mountain is climbed one step at a time!

Remember our core scripture 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: Take the next little step that is best for you! Silence the inner critic! Remember the baby and keep taking little steps.

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

 

 

 

SAY NO TO DIETS AND YES TO LIFESTYLE CHANGES!

Say no to diets and yes to lifestyle changes!

Ever felt like you were totally alone when it comes to getting healthy and hopefully losing some unwanted pounds? Confused about what diet to try next or what new book to buy? Tired of failing? Too discouraged to even try again? This is the right time to make some lifestyle changes!

What we need

Getting healthy can feel like climbing a mountain. Please join us as we symbolically climb the Mountain of Health and Well-being! We borrow mountain climbing tools, strategies and jargon. Here’s an overview of our climbing plan. For regular readers it will show you how far you have come!

We start at Base Camp at the bottom of the Mountain of Health and Well-being. We initiate and practice 4 small lifestyle changes. Little changes are easier to do, healthier, and easier to blend in to your lifestyle.

Every mountain is climbed one little step at a time!

The mountain climbing equipment you will receive are:

  • a backpack, which represents the nutrition focus

  • hiking boots, which signify the exercise component

  • a helmet, which symbolizes the mental focus

  • safety ropes, which denote the spiritual connection

Here’s a view of Base Camp

 # 1 Backpack-no diet, just use a smaller plate or bowl at each meal or snack! 1-sneaky-trick-to-lose-weight/

#2 Hiking boots –10 minutes a day of intentional exercise start with 2 five-minute periods if you’re new to exercise what-everyone-ought-to-know-about-10-minutes-of-exercise/

#3 Helmet-repeat this healthy self-talk statement daily “I can make small changes.  These little steps are easy for me to do and they make a difference.  Taking care of me is important!” you’ll-never-guess-what-little-change-makes-a-big-difference-to-your-health/

#4 Safety ropes-pray and ask Jesus for His help.  Choose a verse to memorize.  Here’s one:  “Isaiah 41:13 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.” essential-steps-to-access-gods-power/

4 little steps that anyone can do! No need to wait! Start climbing today!

Our climbing team is lead by Our Guide, Jesus. He cares about all the details of our lives. Jesus loves us. Whatever size or shape or weight we are. He knows our struggles, our burdens and our silent agonies. He knows we wake up in the morning ready to try again, but we go to bed discouraged. He knows the despair we feel about these health issues. He knows the depth of our heart’s cry. He wants to help! We just need to ask Him for help. how-well-do-you-listen/

After staying at Base Camp for 1 month and practicing the little changes we climb to Camp #2.

Here’s a view of Camp #2

# 1 Backpack – Drink water, instead of other beverages, with your meals and snacks. Continue to use a smaller plate or bowl at each meal or snack.

#2 Hiking boots – 15 minutes a day of intentional exercise.  Start with 3 five-minute periods if you’re new to exercise

#3 Helmet – repeat this healthy self-talk statement daily.  “I’m making small changes. I’m taking care of me!  Every little step makes a difference!”

#4 Safety ropes – pray and ask Jesus for His help.  Choose a verse to memorize.  Here’s a good one.  Psalm 25: 4&5 “Show me your ways, O LORD, teach me your paths; guide me in your paths, guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long.

You are not alone, girlfriend! You are already connected to a group of women who are just like you. Women who want to exercise more, eat less and be healthy. a-good-team-can-inspire-you-learn-how/

Women crave connection and need accountability. Let’s connect!  We have a Facebook closed group called Dixie’s Mountain Climbing Team. You can search for me on Facebook. Look for my pink coat in Dixie Elliott profiles, and when you click on it you should see those familiar pink shoes! Send me a friend request and ask to be added to the group. We need a good team of climbers!

TODAY’S little STEP: Refuse to let the past define you! If you are a regular reader please be encouraged. You are making small changes to your life and they are making a difference. If summer stopped you from climbing then pick up your climbing gear and we’ll see you at Base Camp.

If you are a new reader please pick up your gear and join us at Base Camp. Check out some of the archive posts for more information.

Every mountain is climbed one step at a time!

We need a good team of climbers, please bring someone new with you!