Tag Archives: success

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.

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How to make nutrient rich choices everyday!

I want to reward myself with something to eat or drink. I know I told you not to reward yourself with food but it still 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 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.

Then some words come to mind…”Today’s little step is to always make fruit part of your snack.” Hmm seems like good advice!

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 reward myself with nutrient rich food!

But I must confess that I don’t always make the best choice!

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!

 

The fruit salad on the other hand is nutrient rich. The fruit salad is high in nutrients but relatively low in calories.

Nutrient-dense foods contain vitamins, minerals and complex carbohydrates.

The fruit salad has only 109 calories and 0 grams of fat!

There is 5.2 grams of fibre so that will help me feel full longer and it also means a lot of chewing too!

The fruit salad has lots of Vitamin A and C .

Let’s do a quick review….

Nutrient rich foods provide more nutrients than calories.

  • Fruits

  • Vegetables

  • Fat-free milk

  • 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.

Make nutrient rich choices most of the time and your body will benefit!

Let’s make sure we have nutrient foods readily available in our homes.

When we buy a snack let’s make it a good one!

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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!

 

Crush negative self talk and win!

“I’ve tried to lose weight before and I always fail”. Is this the running dialogue going on in your mind right now?

Don’t listen to those lies girlfriend!

Replace those nasty statements with the truth!

Here in Ontario, Canada in the winter we have several feet of snow! I watch my neighbour who chooses not to shovel his driveway.

He drives in and packs the snow under his tires. Eventually he can only drive in the ruts.

However, when the temperature warms up the snow softens. I hear the revving engine and the spinning tires.

He’s stuck in those ruts he made.

 

car stuck in snow

Just like my neighbour we can get stuck.

We think the same thoughts over and over again.

We start to believe those thoughts are true.

We get stuck in thought ruts.

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

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

If you feel fat and frumpy it’s because you believe the lie that you are thinking and telling yourself.

So what can you do about this nasty self-talk?

 

think new thoughts

This new thought process is Biblically sound. The Bible says, “ take every thought captive to obey Christ”. 2 Corinthians 10:5.  

God knows the power our mind has over us and He regularly cautions us to check our thoughts.

It’s time to identify the lies and replace them with the truth.

To help you get started I have written a healthy self-talk statement to repeat throughout your day.

This repetition will change your thinking, your feelings and eventually your actions.

TODAY’S little STEP: Start to identify the unhealthy self-talk that is going on in your thoughts. Replace those thoughts with this healthy self-talk statement. Repeat it out loud, throughout your day.

‘I am a beautiful, beloved daughter of the King. I make small changes to be healthy. Every little step makes a difference. Taking care of me is important.’

Author and speaker Danna Demetre impacts my health journey. I highly recommend her books and programs. http://www.dannademetre.com

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

 

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!

 

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”

I

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!

Why do we fail? Scientific strategies for success!

Every January I feel like a failure. I start out the month with high hopes – this year I will drop some weight and get fit.

After 4 weeks of depriving myself of all my favorite foods and over-exercising I can’t keep it up and I quit!

Can you relate? Why do we fail and what can we do differently this year?

 

failure?

You aren’t a failure! Read that again, my friend.

Stop that negative self-talk!

I did some research and found scientific reasons why we fail and some strategies for success. James Clear is a writer, teacher and keynote speaker. His focus is behavioral psychology, habit formation and performance improvement. Wow, that’s someone that knows the science behind our troubles. I’ve visited his site James Clear and give him the credit for the first three points.

1.  We fail because we set unrealistic goals. We try to change too many things. We give up all junk food; eat only fresh fruit and vegetables and chicken and fish. Then one day there is fresh pizza at the office meeting and the temptation is too strong. We give in and eat a piece and then have a few more. We feel like a failure because we ate pizza, which is not the truth! The new eating plan is thrown away with the empty pizza box.

Instead behavioral scientists suggest we change only 3 habits at a time. Three small changes that are easy to do and that we can stick with.

At Base Camp we make small changes to our lifestyle. We downsize the plate we use at each meal or snack. We exercise for 10 minutes. We say a healthy self-talk statement with prayer.

2.  We fail because we are seeking a result, not a lifestyle. My co-worker wanted to lose 30 pounds before her daughter’s wedding. She dieted and exercised for months. She looked great that warm June day. She reached her goal! But when I saw her at the Christmas party I noticed she had gained back most of the weight. Once she reached her goal she slowly went back to her old habits and behaviors. She didn’t continue with the lifestyle, probably because it was too hard.

The changes we make need to be easy to do and things we can continue doing. Lifestyle changes continue after we reach a goal so the goal can be maintained.

3.  We fail because we assume small changes don’t add up. The assumption is that your goal has to be big to make a difference. Every January we make a plan to go to the gym or start jogging everyday. That seems like the best way to burn calories and get in shape. We think that if we’re not sweating and out of breath it’s not making a difference.

In comparison it seems silly to make a goal to exercise for 10 minutes every day. However, we know 10 minutes does make a difference to our health

Further, the 10 minutes of exercise is something we can stick with even on a super busy day. When 10 minutes everyday becomes a habit, and part of our lifestyle we can gradually add a few more minutes.

The exercise component of Base Camp is 10 minutes everyday. If you are new to exercise this can be broken into two 5 minute periods.

Find an  activity that’s fun  and get moving!

4.  We fail because as followers of Jesus we don’t access His power. We need to call out to Jesus in prayer. Remember we are His beloved daughters and He loves to hear from us. We can tell Him the depth of our struggles…. “Jesus, it’s me again. I feel like I’ve come to you with same cry for help for years, and yet, you have never brushed me aside. I want you to know how much I long for your peace, your comfort and all that you have to offer me. I know I don’t deserve this many opportunities, but you keep on giving them to me.

“Please help me today to reach for you first and be filled with your power. Then because of your power, I will be strong enough to resist the pull of worry, emotions and all the things that cause me to satisfy my hunger with anything other than you.  Amen” 

The spiritual component of Base Camp reminds us to pray throughout our day asking for God’s power.

TODAY’S little STEP: Stop calling yourself a failure! Just start wherever you are today, make  little changes and believe that they make a difference.  If you need to start at Base Camp to get back in the climbing mode.

Remember every mountain is climbed one step at a time!

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