Tag Archives: changes

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!

sunny-ice-cream-picjumbo-com

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!

Life still crazy? Take the summer challenge!

How’s your crazy life? It’s June and most schools are getting out soon. Church programs are winding down. The weather is warm, the days are longer and the summer is just around the corner!

Do you still feel stressed, grumpy and like life is too busy? Me too!

I recently read a great blog post by Michele Cushatt and she put out a great challenge. Check out her summer sabbatical plans. A challenge to unplug from social media, the Internet and some other computer related tasks for June and July!

Take the summerchallenge!

That seems pretty drastic but I wonder what we could do with that time?

Could we read a book?

Take a nap?

Work in the garden?

Go for a walk?

Chat on the phone with a friend?

Better yet meet for coffee with that friend?

Pray?

Read the Bible?

Play with a child?

Just sit and enjoy the silence?

Play a game?

Stroll in the Mall and window shop?

Sit by the lake and watch the waves?

Oh that list sounds like fun to me! Things I’ve been too busy to do and miss in my life.

I extend a challenge to you today!

TODAY’S little STEP: Take a break from social media, or whatever technology takes up too much of your time. Get back to the basics. Rest your mind and your body and be refreshed!

I have prescheduled the next set of blog posts so that my blog spot is still active.

I will be taking a break from Facebook and Pinterest and using that time to rest and restore.

I will still be using Email and my phone.

Who’s with me?

 

Embrace Imperfect Progress and Have Hope!

“I’ve failed so many times before that I can’t try again. If I haven’t made any progress by this age then I’m hopeless. If I can’t do it perfectly then I’m not even going to try”.

Can you relate to these statements?

 

Oh friend, please know there is always hope.

There’s hope because God loves you and His help is available.

There’s hope because just one little change makes a difference.

There’s hope because you are never too old to make changes.

There’s hope because you don’t have to do things perfectly!

We need to embrace the concept of “imperfect progress”.

 

Imperfect Progress

Imperfect progress-littlestepstohealth.com

“There’s this beautiful thing called imperfect progress, slow steps of progress wrapped up in grace” Lysa TerKeurst

Imperfect progress means there will be days when the stress gets to us and we eat junk food to help us cope. Or days when we can’t even find 10 minutes to exercise.

Set backs are O.K.

But we won’t let that slip-up be the reason to quit and give up.

Imperfect progress means there will be some days when can choose fruit for dessert. Days when we take a long walk with a friend.

On those days – notice the progress!

We have hope when we embrace the concept of imperfect 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: Claim imperfect progress as your motto! Every little step makes a difference!

Every mountain is climbed one little step at a time!

What snaps your trigger and send you to food?

 

Are stress, frustration or pain part of your life? Yes, Ma’am!

Does food help you cope?

Do you deal with a toddler who tests the limits all day long?

Maybe you live with a cranky teenager who dumps all her troubles on you?

Or perhaps you live with the sting from offhand, unkind words from your husband?

Or possibly the dynamics in your office environment are crazy?

 

Do you find yourself heading to the cupboard, fridge or vending machine often?

Cookies or brownies – anything sweet – calms your nerves and helps you cope?

Or perhaps that salty, crunchy taste from chips or crackers soothes your hurt feelings?

We call those events – triggers. Something snaps the trigger and we head for food.

Ever thought about why we choose food?

It may have started when you were a child and a cookie soothed a skinned knee.

Maybe junk food got you through those stressful late nights of studying.

Perhaps ice cream and lots of it helped you cope after a fight with your boyfriend.

Somewhere along the way we learned that food provides the fast fix.

It works almost instantly to numb the pain, and soothe our stress or frustration.

Now choosing food – the fast fix has become a habit. A habit that we aren’t even aware of anymore.

Most of us aren’t even aware of the triggers that send us looking for food.

I know relationship stress is one of my triggers.

Here’s a typical reaction for me from a few years ago.

The phone rings, caller ID says it’s my son, away at University. 20 minutes later I hang up. He’s stressed.

My stomach does some little  flips and flops.

My heart hurts for my boy.

I hate it when I can’t fix the problem.

I walk into the kitchen, make a cup of coffee and add sweet creamer and then a little more. Cookies soon melt in my mouth.

I savor the taste of my sweetened coffee as I rehash the conversation in my mind.

As I walk to the sink with my dirty dishes I realize I’ve eaten without even realizing it!

Relational stress is one of my triggers.

STORIES

What about you? What are your triggers?

Before you can make a change that lasts and react differently you need to find out what your triggers are.

That’s my challenge for you this week. Identify your triggers.

When you find yourself eating, take a minute to think about what sent you to food?

Make a quick note or a memo on your phone. Keep track of the triggers.

Next week we will decide on strategies to cope that don’t involve food!

Today’s little step: Become aware of your triggers. What are the situations of pain, stress or frustration that cause you to turn to food? Keep a list!

I’d love to hear what your triggers are. Share them in the comment section or head over to my Facebook page.

If this has been helpful please share it!

 

 

 

 

 

Be brazen and kiss the bathroom scale goodbye!

Did you know there is a device that defines your self worth and can predict the future? For a mere 35 dollars you can buy this electronic device at Wal-Mart.

There are special instructions that must be followed carefully.

After your shower, while still undressed, step on the device and then look down.

A number will appear.

Your brain will instantly process that number and your self worth will correspond to the number.

If the number is higher than the last time you stepped on, your self worth will be registered as low.

Your day will start off bad and you will likely feel lousy all day.

There is a good chance you will eat high fat or high salt foods throughout the day.

If the number is lower than the last time you stepped on your self worth will be registered as high.

Your day will start off good and you will feel wonderful all day.

You will choose healthy foods throughout your day.

Why do we let a stupid number on the bathroom scale, have so much power?

It’s crazy that we let it define our self worth and predict how our day will unfold.

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.

A number does not define my self worth

(not my feet, or my number, lol)

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

A stupid number on the bathroom scale does not define our value; it’s time to take back the power!

Instead of using the bathroom scale to define our progress on our health journey, try this idea.

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 making and maintaining those little changes.

A little snug, then make a few more little changes.

Can’t do the zipper up, it’s probably hormonal, try again in a few days. When they start to get loose keep up the good work.

Another idea is to get out your measuring tape and measure your chest, waist, hips and thighs. Record the results.

Then once every two weeks re-measure.

Or take a picture, while wearing a tight fitting outfit.

Then once every 2 weeks take another picture and compare.

TODAY’S little STEP: Put the  bathroom scale away for a while. Choose to use the measurements, the jeans or the picture as the tool that will assess our progress.

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

Check out my bonus daughter in law’s new blog post on the exact same topic! https://eatreal4life.com/2017/03/13/losing-your-scale-is-the-weigh-to-happiness/

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

Make a simple change to be healthy!

Did you blow it? Do you feel like a failure? Is getting healthy too hard with your crazy lifestyle?

There’s hope!

Start right now! Take one little step to be healthy.        Yes, just one little step.

One step seems too easy. But, when we create a really easy goal we set ourselves up for success.

When we have success we feel empowered.

Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University, says

healthy habits

“rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow”.

Dr. Lutes backs up this statement with numerous clinical studies related to weight loss plans and programs.

Today’s the day! Take one of these little steps.

  1. Drink water as your main beverage. It’s calorie free, what your body needs and it makes your skin beautiful!

  2. Walk for 5 minutes everyday. Just set a timer and walk inside your house. If you feel good, set it for another 5 minutes.

  3. Switch to the smaller dinner plate. Your portions will automatically be smaller.

  4. Decide that your snacks will always include fruit. Add a handful of nuts for protein.

  5. Never eat directly from a bag or box of food. You will have no idea how much you ate.

  6. Have an accountability buddy, someone that you have to report to each week.

  7. Pray everyday. Jesus loves you and wants to help in your health journey.

  8. Quiet that inner critic. That voice in your head that says, “you’ll fail again, why bother starting again?” Instead repeat this statement everyday. “This little step is easy for me to do and it makes a difference. Taking care of me is important”!

  9. Be a food snob. If it’s not a 10 then it’s not worth the calories!

  10. Claim this promise from God! Memorize it! “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

Today’s the day!

One little step makes a difference.

Every mountain is climbed one little step at a time!

TODAY’S little STEP: Pick one little step to incorporate into your everyday life.

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!

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

I’d love to hear what little step you chose, let me know!

I need help only you can give!

Hi friend! It’s so nice to see you again today. I know that time is one of our most valued commodities, thanks for taking some of your precious time to read this.

Yesterday at Church I was challenged by this statement, “there are things that need to change for us to move forward”. This statement really spoke to my heart regarding my Blog. I feel like I am at a pivotal point with my Blog.

I want to be the friend who speaks words of truth, encouragement and wisdom to you. A friend that challenges. A friend that supports. A friend that points you to God.

I need your help to best know how to meet your needs.

Could you please answer a couple of questions for me?

  1. What is your biggest challenge when it comes to getting healthy?

  2. What kind of posts do you like best? A) nutrition/recipes B) exercise ideas C) power of our thoughts D) devotional – spiritual growth E) everyday fashion/color choices

  3. What Camp are you currently at? A) Base Camp B) Camp #2 C) Camp #3 D) Camp #4 E) no camp, but enjoy reading

  4. How do you prefer to learn? A) watching B) listening C) reading d) doing

  5. Would you watch videos if available? Yes/No

  6. If I were to offer a product like a 10 $ EBook, would you buy it? Yes/No

  7. Do you have an accountability partner? Yes/No

  8. What topics would you like to learn about?

You can answer on Facebook. Or click at the top left, where it says  leave a reply and it will take you to a box that says, ‘join the conversation please’. You can enter your answers there. Or if that doesn’t work you can email me at don.dixie@icloud.com.

This blog exists to encourage you in your quest to get healthy and well.

Let’s work together to empower and equip you to climb the Mountain of Health and Well-Being!

think new thoughts

For all of you who respond your names will be entered into a draw for one of Danna Demetre’s Healthy Self Talk CDs. The CD is grounded in Biblical truth and set to music. It will help transform your thinking dramatically. 

In a few weeks I will announce the winner!

TODAY’S little STEP:   Please give Dixie feedback and answer the questions! Your input matters! Thanks in advance for your help.

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!

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

Comments from you make my day!