Tag Archives: camp#3

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!”

 

dr. quote

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!

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STOP LYING RIGHT NOW AND TELL THE TRUTH

Do you tell lies? Never? How about this one…..“I need to eat this (bag of chips or chocolate bar) so that the temptation is gone”. Or this one, “I’ve tried to change many times and I always fail”. It’s time to replace the lies with truth.

“Your brain is programmed for the most dominate thought to win,” says Danna Demetre, author and motivational speaker.

When we think negative statements continually, they impact us. Eventually our feelings and our actions follow those thoughts.

At Camp #3 we want to recognize the voice of our inner critic. We want to identify a lie she tells us and replace it with a truth statement.  This little step will make a big difference!  It’s changed my life dramatically, and my friend Cecile’s too!

 

think new thoughts

 

Not sure what lies you believe? Here are 8 lies each with a replacement truth statement. Pick from this list or come up with your own.  The first lie is one I believed.  I really had to work on saying the truth to myself at every meal.

LIE – There is not enough food on this plate to sustain my body.

TRUTH – This is a good amount of food for this meal. I can eat more food later.

LIE – I’ve tried to change so many times and I always fail.

             TRUTH– I can make little healthy choices every day. Every little step makes a difference.

LIE – I need to eat this food so it’s not wasted.

TRUTH – This food can be safely stored for another day.

LIE – I can’t do this for the rest of my life.

TRUTH – I just need to focus on right now and one healthy choice.

LIE – It’s all or nothing. I’m either on a program or off.

TRUTHThis is my lifestyle. I make good choices every day.

LIE – I need to eat this high temptation food so it will be gone.

TRUTH – I can get rid of this high temptation food. I can give it away, have someone hide it or even throw it away.

LIE – I don’t have enough time to exercise.

TRUTH– Even 5 minutes of exercise makes a difference.

LIE– I’m fighting this battle alone and it’s too hard.

TRUTHGod loves me and He will help me fight this battle.

Remember our key 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: Identify a lie your inner critic tells you and replace it with the truth, a healthy self-talk statement! Say it often throughout your day.

Author and speaker Danna Demetre has impacted my health journey. I highly recommend her books and programs and especially her healthy self-talk CDs.  Check out her site. dannademetre

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Veggies, find out why and how to eat more!

This super food is low in calories, high in nutrients, vitamins, minerals and fiber. It comes individually packaged and can be eaten raw or cooked. It’s Doctor approved and recommended.

This super food is included at most dinners. Parents encourage their kids to eat it and dessert might even be used as a bribe. We often hear the child say…..

But why do I have to eat my vegetables? (in a whiny, sad child voice.) 

grumpy girl

photo credit Greg Westfall

 

Most of us need to be reminded, just like kids!

Eating more vegetables is one of the simplest changes we can make to improve our overall health.

Eating more vegetables can lower our risk of developing arthritis, heart disease, stroke, dementia and cancer.

Vegetables fill our stomachs with nutrient rich, low calorie fuel! We also feel fuller for longer because of the high fiber content.

When we replace higher calorie foods with vegetables we are taking another little step to being healthy.

But sadly we still don’t eat them often enough. A recent report from the Centre for Disease Control and Prevention stated that 87 percent of adults didn’t meet the suggested vegetable recommendation. Kids are still struggling, as 93 percent didn’t meet the recommended amount.

But how much do I have to eat?

Most women between the ages of 19 – 50 require 2 ½ cups of vegetables a day.

Wow, that sounds like a lot but not when you start measuring it out and looking at it. Especially if we substitute vegetables for other high calorie, low nutrient foods.

1 cup of raw or cooked vegetables counts toward your daily total.

1 cup of raw leafy greens counts as a ½ cup toward your daily total.

1 cup of 100 % vegetable juice also counts toward your daily total.

How can I include more vegetables in my day?

Mix them into your meals and space them out. If you eat the standard 3 meals and a snack then plan on 1 cup at lunch and dinner and ½ for a snack. If you eat mini meals through out your day then include ½ cup at each one.

Find a vegetable you really like and enjoy it. I love the color, crunch and taste of raw yellow, red and orange peppers. It’s easy for me to add them to my lunch. Maybe you like baby carrots. Buy a big bag and take them to work with you.

Substitute raw veggies for crackers or chips. Serve them with hummus or low fat dip.

Buy prewashed greens and have a salad at dinner each night. Toss in peppers, cucumber, carrots, and green onions. Watch the salad dressing as it can add many calories and fat grams.

Wash, cut and prepare fresh vegetables on the weekend. Once the work is done it’s easy to add them to a fresh salad or bag some to take to work. Think about putting them on the top shelf of the fridge. Things in the drawers often get forgotten.

Sneak some grated vegetables into sauces and casseroles. No one will know.

Drink your veggies. Add spinach or kale to a fruit smoothie. Or try some low sodium vegetable juice.

Don’t forget frozen vegetables. They are picked at their peak and have the same nutrients as fresh and are often cheaper than fresh. Steam them quickly in the microwave for another delicious serving of vegetables or add them to soups or casseroles.

TODAY’S little STEP: As part of Camp #3 add one serving of vegetables to one meal or snack. Pick one of these ideas or check out the links for more ideas.

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

These are some of the sites I used for my research.  Check them out they all have good information.

cookinglight.com/healthy-living/healthy-habits/how-many-fruits-vegetables-a-day

healthyeating.sfgate.com/recommended-fruit-vegetable-intake-4115.html

thekitchn.com/10-easy-ways-to-eat-more-vegetables-every-day-reader-intelligence-report-164945

 

 

Don’t let a number define you!

What if I told you that for a mere 35 dollars there is an electronic device that you can buy at Wal-Mart that will define your self-esteem? Would you carefully scan the shelves for that device and proudly take it home to use regularly? Would you excitedly check it everyday?

It sounds rather ridiculous but that’s what a huge percentage of the women in North America do.

It goes like this…. I take a deep breath and step on the device and then look down. If I like a number that I see, I do a little happy dance! The number on the device tells me that I am valuable and my self-esteem is good for the whole day.

The next day I check the device again. But this time I don’t like the number. I stomp on the device, hang my head and say, “why bother….I’m done!” My self-esteem hits rock bottom in an instant and stays that way for the day.

Why do we let a stupid number on that device, the bathroom scale, have so much power? Yes, I said stupid! All that number does is tell you how much your body weighs at that moment.

That number does not reflect much about your true health. It doesn’t say anything about the little steps you are taking to be healthy.

*The scale doesn’t observe other changes in your health: that you are sleeping better, have more energy, are less moody, feel stronger and have fewer cravings.

*The scale doesn’t reveal that you are exercising everyday and have a healthier heart and more endurance.

*The scale doesn’t take into account that you ate a meal the night before that contained a lot of salt and you are retaining water.

*The scale doesn’t recognize that you are a woman and that your monthly cycle affects the number.

*The scale doesn’t identify that you have lost fat and replaced it with muscle.

*The scale can’t detect that your clothes are looser because you have lost inches.

*The scale doesn’t perceive that your body is well hydrated and nourished.

*The scale doesn’t know that you are walking closer to God and strongholds are losing their power.

*The scale doesn’t know that you are smart, creative, loving, nurturing, fun, attractive and sexy!

 

motivation

 

Instead of using the bathroom scale to define our progress on our health journey, let’s use other tools.

Get out your measuring tape once a week. Record your chest, waist, hips and thigh measurements. Keep a record over a few weeks and watch for the changes.

Another idea is to use a pair of non-stretch jeans as your guide; ones that fit well and you wear regularly. Try them on once a week and check the fit. If they feel just right then keep up the good work. A little snug, then make some little changes. Can’t do the zipper up, it’s probably hormonal, try again in a few days.

TODAY’S little STEP: Put the scale away! It’s a tool that we won’t use for a while.   We don’t need the roller coaster of emotions that accompany each weigh in.  Choose to use the measurements or the jeans as the tool that will assess our progress.

Remember you are a beautiful beloved daughter of the King and He establishes your value!

How do you feel about giving up the bathroom scale?

Why are we so connected to that stupid number?

How do you feel without the regular weigh in?

I’d love to hear what you think, my friend!

 

 

 

 

 

 

4 PROVEN SUPER EASY STEPS TO HEALTH FOR BUSY WOMEN

No more diets for me! Instead of feeling deprived and discouraged, I feel empowered! I take little steps everyday to take care of my body, mind and spirit. These little steps are good habits, which I can continue for the rest of my life. You can take these little steps too, no matter how crazy your life is.  

Remember that every mountain is climbed one step at a time!

Welcome to our new climbers. To my group of regular climbers I want to say, “You go Girl! You are making a difference with each little step you take! Let go of the little slips and be nice to yourself.”

Together we have climbed to Base Camp and then to  Camp # 2

every mountain-one step

Today we hike to Camp #3.

Here’s your sneak peak.

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 no more than 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

That’s it my friend! Just 4 little steps that we can all do!

Over the next month we’ll chat about each step and you will be equipped and educated for the climb!

No diet, no deprivation, no disappointment!

TODAY’S little STEP: Pick the Camp that is best for you and get going! Take little steps everyday.

Every little step makes a difference! Every mountain is climbed one step at a time!

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

 

 

DIET FREE FOREVER! MAKE THESE 4 UNIQUE CHANGES INSTEAD

I’m either on or off a diet. I give up all my favorite foods and treats. Then one day I feel too deprived, too stressed and I give in. Another diet is over, I’ve quit again and I feel like a failure. Can you relate? Don’t be discouraged, Girlfriend.

Our focus is on making little changes. We make little adjustments to our lives that we can keep doing. Come take some little steps with me up the Mountain of Health and Well-Being.

Eating a Carrot - cartoon image

Together we climbed from Base Camp to Camp #2. Today we hike to Camp #3. Here’s your sneak peak.

Nutrition – Add 1 serving of vegetables 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.

Mental – Identify a lie you believe, (those nasty self-talk statements) 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

That’s it Girlfriend! Just 4 little steps that we can all do!

No diet, no deprivation, no disappointment!

Over the next month information for each component will be provided.

TODAY’S little STEP: Start Camp #3! Take these little steps everyday.

Every little step makes a difference!

Every mountain is climbed one step at a time!

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