Category Archives: struggles

Tempted? Count the cost!

I want to reward myself with something to eat or drink.  It is so tempting, isn’t it?

It’s a hot summer day and I’m hot and tired from my day of running errands. I want a rich cold sweet coffee drink from Starbucks!

I stand in line for a few minutes trying to make up my mind. I decide on an Iced White Chocolate Mocha, my mouth starts to water just thinking about it.

The line is really long so I have some time to think. I notice the price…3.75!!! Just for a small drink!

 

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I leave the line. I’m not sure I want to spend that much money on a drink.

Maybe I should buy a snack instead?

I like to chew my calories not drink them.

I notice a chopped fruit salad. It looks so colorful, sweet and juicy.

It’s also about the same price as the drink.

 

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I pay for the fruit salad and walk by the Starbucks line up.

This time I made the right choice. I chose nutrient rich food!

The Iced White Chocolate Mocha would have been empty calories. That drink contains little or no essential vitamins or minerals. It provides very little value to my body. The only nutrient worth noting is the 2 % milk; it’s 25 % of the daily amount of calcium.

It has 330 calories and 15 grams of fat!

Yikes!

Those extra calories would have gone straight into extra fat on my body!

Or I would have to walk for 6 miles to burn off those empty calories!

It’s just not worth it!

The fruit salad on the other hand is nutrient rich but relatively low in calories.  It has only 109 calories and 0 grams of fat!

With 5.2 grams of fibre I will feel full longer.

Let’s do a quick review….

Nutrient rich foods provide more nutrients than calories.

  • Fruits

  • Vegetables

  • Milk or milk alternatives

  • Whole-grain products

Empty calorie foods contain more calories than nutrients.

  • Chips

  • Cookies

  • Pastries

  • Sugar-sweetened beverages

    Not sure about you, but when I read that list of empty calorie foods…they all sound yummy.  Those are my temptations.

    Let’s make nutrient rich choices as often as we can.  Because all these little steps make a difference!

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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: Choose nutrient rich foods most often and limit empty calories.

If you have found this helpful please share it!

 

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My strategies, my struggles – summer!

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.

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 don’t have a bun.  The meat tastes great all by itself.

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 my lunch . 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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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!

Need support when the food temptations are strong?

Feeling alone in your health journey?

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Wish you could chat with women who know what it is like to struggle on a daily basis with food issues?

Wish you could get support on the days when temptations are strong?

Wish you could get encouraged when you feel like a failure again?

Wish there was someone to applaud your success?

Wish you had an accountability partner?

I’m not your fairy godmother but I can grant you those wishes!

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You are invited to join my little steps to health Facebook group!

You each have a unique story to share.

I’d love for us to be able to get to know each other; to cheer for each other on the days we feel confident, when making healthy choices seems easy.

To encourage each other on the days we fail miserably and want to quit again.

To come along side each other when the temptations are strong and stress sends us to the fridge for comfort.

We can offer each other support.

We can speak words that bring hope to your heart and mind, with no condemnation.

You can have chats with women that encourage you and empower you to keep trying, because they know your struggles.

The Bible says “Two are better than one, because they have a good return for their work. If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up…though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:9-10,12  That’s good advice!

I started a Facebook group called little steps to health.

It’s a place for us to chat about our day-to-day struggles and successes.  It is my hope and prayer that we will become a team of women: women who challenge, support, encourage and pray for each other as we take little steps on our health journey.

TODAY’S little STEP: Go to Facebook.  If we are not already friends search for Dixie Elliott, my Profile beside my name says blogger at little steps to health – that me!  I’d love to add you as a friend!  Then find my little steps to health page and join the  support group.  And if none of that works just leave me a comment or a message and I will connect with you!

 

2 Little words you should never say!

Change just two little words and feel empowered not deprived! Two little words that put you in control!

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

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

The two little words you should never say are, ‘I can’t’!

Switch from ‘I can’t’ to ‘I don’t’.

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

When I was on a diet I would say, “I can’t have dessert anymore.” That immediately makes me feel deprived.

It also sounds like the power is someone else’s and that I have no control.

‘I don’t’ puts the power and control in our hands.

Now that I live with a healthy lifestyle and not a diet I say, “I don’t eat dessert everyday.  I save it as a treat.”  I am the one with the power!

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.

As part of our little steps to health we are learning about the power our thoughts have over our actions.

Let’s take back the control!

 

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I’ve thought of a few ‘I don’t’ statements we can use.

Let’s try them 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 don’t let anyone bully me into over eating’.

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.  ‘I don’t’ want to start my day without talking to Jesus’.

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

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

I’d love to hear your own personal ‘I don’t statement’.

 

How will I cope with the empty nest?

 

Our last little chickie is leaving the nest!

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Our daughter Katie will be moving out of our home. She will be working in full time ministry.

She will be the Program Director at Galilean Bible Camp.

We are pleased with the good choices she has made. God has blessed her with many gifts, which she will be using to serve Him.

This mother hen has been preparing for an empty nest.

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That’s my style.  I like to be prepared. I’ve chatted with my empty nest friends and got some excellent advice.

One said, “Allow yourself time to grieve if you need to.”

Another said, “Enjoy time with your husband again, like when you were newlyweds!”

I think I already understand the vast difference in the feelings behind those statements.

I read a really good book called Barbara and Susan’s Guide To The Empty Nest, Discovering new purpose, passion and your next great adventure. These women write with experience.

They also give some exciting challenges, like don’t fill your calendar with activity.

Take a rest if you need to.

I really liked the idea of pursuing some long lost hobbies and passions.

After years of child raising and meeting their needs first, that season of my life is coming to a close. I will have my time back!

The big goal when you have children is that one day they become self-sufficient adults and move out.

So that big goal is met! Wow!

I’m 57 and ready for my new stage of life!

I’m just defining what the empty nest stage will encompass.

I do know there are two new activities that I will be pursuing.

There are some young women who are interested in having me mentor them.

I love to come along side young women especially Moms and encourage them.

I’m old enough now that I can embrace the ‘older woman’ role with ease.

I have been given opportunities to speak at Women’s meetings. It is exciting for me to share my Little Steps to Health ideas.

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I also like to share encouraging messages that offer women hope and confidence in God’s love for them. I will have the time and energy needed to study and write!

Chatting with you through this blog is another activity that will continue to be a priority. I’m working on some big changes with the help of my tech. guy! Thanks Mark!

This week I’m helping Katie pack and move some stuff. I need to be involved in that process. It’s part of the letting go. You know cleaning the new place, measuring windows for curtains and helping her settle in?  It’s a Mom thing!

TODAY’S little STEP: Be fully engaged at whatever stage of parenting you are at! Time flies! Before you know it, you too will have an empty nest!

 

 

Lifestyle advice from my Mom!

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Hey friends I’ve had a busy week.

Too busy.

Felt overwhelmed with too many tasks.

Got some good advice from my Mom.

No one loves me like my Mom!

She said slow down and take it easy!

So I listened to her wise advice.

I cancelled a few events.

I spent extra time with God.

Read for fun.

Ate nutrient rich food and got extra sleep!

All components for a healthy restored Dixie!

Some great lifestyle advice from my Mom!

Talk to you next week!

15 TIPS AND TRICKS FOR WATER HATERS

We all know we need to drink more water.

But what if you hate it?

What’s a girl to do?

But I hate water! Tips and tricks to drink more!

Keep reading for some tips and tricks.

 We know that we need 8 to 10 cups of fluid, each day. But it all doesn’t have to be water! We also learned that if we drink water before our meals it may help us lose weight.

I’ve made water my BFF and it is my beverage of choice. But I know some people who really hate to drink water. They would never choose water. Here are some tips and tricks I use and some I found on the internet.

  1. Whenever you brush your teeth drink a small glass of water.

  2. Buy yourself a really pretty water bottle. Take it with you.

  3. Experiment with temperature. Maybe you’ll like ice-cold water or room temperature. Pick one!

  4. Buy a fruit infusion water pitcher. Place frozen or fresh fruit in the insert and add water. The water is lightly flavored and colored.

  5. Buy some sparkling water. It has some sodium added but no extra calories. It is a good substitute for soda, or pop as we call it in Canada.

  6. Add lemon or lime slices to your water. Or try cucumber. This adds flavor and nutrients.

  7. Drink herbal teas. Just limit the sugar you add.

  8. Eat more fruits and vegetables that have a high water content. Watermelon, cucumber, celery and tomatoes are all good choices.

  9. Try drinking with a straw. It is easier to sip and you will be surprised how quickly the glass empties.

  10. You can get techy and try an app to track your consumption. cool app

  11. Try diluting a strong flavored juice like grape or cranberry with water.

  12. Filter your water to enhance the flavor. Purchase a filter pitcher like Brita.

  13. Buy bottled water. It’s worth every penny if it helps you drink more.

  14. Make it a habit. Associate drinking water with something you enjoy. When you watch TV, sip from a pretty water bottle. When you first get home have a glass of water. After your morning shower have a glass of water. You get the idea.

  15. Reward yourself for drinking more water.

Resources used:

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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

This was a previous post that is worth reposting, and I’m on summer vacation and  taking a much needed break.

TODAY’S little STEP: If you are a water hater, choose 4 of these tips to try this week. Remember this little change will make a difference!

Every mountain is climbed one little step at a time!

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.

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