Ruthie’s Step 46……. Snacking!

Ruthie’s Step 46……. Snacking!

Snacking Healthy
There is nothing wrong with a bite between meals. Snacking might be the missing ingredient that will help you reach your weight loss goals.

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. If you know you are going out to a big dinner, make sure you have a healthy snack before you head out so you will eat less. Step 10.

How You Snack Can Make or Break Your Diet?

There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be eating enough calories to constitute a meal. Instead, eat foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer. Remember the water based foods!

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels and energy levels remain stable. Eating every few hours can also help add extra nutrition that might be missing from other meals. Step 19


Practice Moderation
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it. Step 5.

Stick to nourishing foods whenever possible. If you know you have a weakness for junk food, don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips. Step 6.


Keep on keeping on……making better choices for a healthier you!

Ruthie’s Step 45……Why do I want to loose weight?

Ruthie’s Step 45……Why do I want to loose weight?



I know one thing…. We have to have a reason to loose weight. We need to be motivated. These are some of the reasons I lost weight and I am still going. Not all of these are mine but hopefully one of this will spark some motivation for some.



I want to be healthy. Obesity is a risk factor for high blood pressure, stroke, heart disease, diabetes and cancer. A new study just came out suggesting a possible link between obesity and several cancers. [MINE!]



I want to look good. This means different things to different people so it's good to flesh this one out for you. Looking good may mean you want to wear a shirt tucked in with a belt, or you want to get into your smaller, more stylish clothes. [I JUST WANTED TO GET INTO REGULAR SIZE CLOTHING.]



I want to fit in. Whether it's right or not, being fat in our society today is not a good thing. Most of us aren't interested in trying to look like supermodels, we just don't want to need the seat belt extension on the plane. We don't want to have to shop at Lane Bryant. We don't want to be the fattest one in the room and we don't want to get glared at when we eat in public.



I want to be able to walk, run, ski, bike, hike and/or skate. All physical activity is more difficult when you carry around a lot of extra weight. [MINE!]



I want to get off my diabetes / high blood pressure medication.



I want to be able to get up and down easily. When you are heavy every time you get up and down you are lifting all that weight. This takes a toll. [MINE, DEFINATLY!]



I want to sleep better. Extra weight can cause sleep related problems. When you are very heavy and lay down the pressure of the weight can make breathing difficult. Even turning over in bed is hard when you are very big. [MINE! I SLEEP SO MUCH BETTER AND I HAVE QUIT SNORING!]



I want to feel good about myself. There are few things one can do in life as dramatic as losing 100 pounds. The joy you will feel in getting your life back is amazing.



If you are motivated by the good things you will get by losing weight, then try making your own list. Motivation can come and go. In order to lose weight and to keep it off, it helps to keep your motivation strong. That list can be a mainstay!



That's it for now. Ask yourself. Am I ready to start a life style change?



I would be interested in knowing why you want to loose weight. This will help me in my research. I plan on developing my own weight loss program for others. It will be completely free to all. I know that it is a head thing! I am that person! What you think and feel plays a major part in weight loss.



Thank you!

Ruthie

STEP 44

Ruthie’s Step 44…. 10 percent of your weight.

With help from an article.

1. A Healthier Heart
By losing just 10 percent of your body weight, you can lower your cholesterol and reduce your blood pressure. High cholesterol and elevated blood pressure are two major risk factors for heart disease….. I have had several tests ran lately and I have been diagnosis very healthy! It is amazing to me with all the abuse I did willingly to my body by the choices I made.

2. Lower Risk of Type 2 Diabetes
If you're overweight, you're at increased risk for type 2 diabetes, which means your body can't make enough, or properly use, insulin, a hormone that helps convert food to usable energy. By losing just 10 percent of your body weight, you'll improve your body's ability to use the insulin it makes, possibly preventing the onset of the disease. If you already have type 2 diabetes, shedding that 10 percent may improve your symptoms and possibly prevent complications, she adds.

3. More Pep
Just a 10 percent weight loss increases feelings of vigor and vitality. You’ll feel better and have more energy……. Boy, I can identify with this! Look at Ruthie go!

4. A Mental Edge
Losing 10 percent can give you the self-confidence and motivation you need to keep going. Losing 10 percent is a milestone in the journey…… Definitely! I feel so much better about my self. I am so proud to pass by Lane Bryant!

4. Reality Check
After losing 10 percent, you gain a sense of what it will take to lose the rest and reach your final goal weight. Health-wise, a 10-percent weight loss is a great achievement……Yes you will but just remember how good that 10 percent feels! How about the 20 percent? 30 percent? How about your weight goal? How awesome and a sense of achievement when you hit that final goal! I am going for it! How about you?


Keep on keeping on……making better choices for a healthier you!

If we Claim

1 John 1:8-9 If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.



Spiritual growth won't happen unless you're honest with God and yourself. It's tempting to look at the evil in the world and justify your own sin. You might say; "well, I'm not a murderer. I've never cheated anyone. I've never committed adultery. I'm a good, honest person" That may be true… but are you without sin? Everyone has sinned and fallen short of God's grace. Everyone. Yes even you. The first step in spiritual growth is recognizing and admitting to yourself that you have sinned and you still do sin….everyday. The next step is confessing that sin and asking for God's forgiveness. Now your heart is a clean slate on which God can begin His amazing work. Each day you need to ask for forgiveness for any sin you might have committed that day. Just because we are Christians, we are not exempt from sin. Wish it was that easy.



Same with our diets, just because we are on a diet doesn't mean we are perfect. We will cheat on our diets, I haven't met one person who hasn't done it. So, when you do cheat, ask God to forgive you and to help you avoid the temptations next time. It does get easier, well sort of….

Step 43 Grazing

Ruthie’s Step 43…… Grazing!
Snacking Isn’t Grazing
Mindless eating is often the downfall. Read step 11. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. This is not healthy snacking.
To avoid grazing:
1. Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over
2. Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more. Read step 26.
If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to a binge because you simply aren’t paying attention to what you are eating. Read step 17.

3. Limit yourself to a single serving. Read step 5.
4. Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead? Read step 19.

On Weight Watchers I like the 1 point foods as snacks. I feel like I am getting a lot of food in a day! Which I am! I think I am pretty special to get all these great foods!

Foods I like to snack on…..

Jello cups, which is a free food in WW.
Veggies in moderation is a free food in WW.
Pudding cups.1 pt
Fruit cups. 1pt
Apples, grapes, oranges, peaches, and strawberries. 1 pt
Popcorn, air popped or 94 percent fat free microwave. 1pt
Rice cakes, cheddar and Carmel flavors. 1 pt
Granola bars in moderation.2 pts
100 packs but in moderation. Just a couple times a week.2 pt
½ cup of sherbet. [moderation] 2pts.
½ cup of ice cream. [moderation] 2 pts
WW chocolate chip cookies only one. 1 pt
Low fat string cheese. 1 pt
Dill pickles can be just zero if you are careful!
Yogurt. 1 pt.

Any way happy snacking!

Keep on keeping on……making better choices for a healthier you!

Believe in Yourself

Believe in Yourself

Set your standards high
You deserve the best.
Try for what you want
And never settle for less.

Believe in yourself
No matter what you choose.
Keep a winning attitude
And you can never lose.
Think about your destination
But don't worry if you stray
Because the most important thing
Is what you've learned along the way.

Take all that you've become
To be all that you can be.
Soar above the clouds
And let your dreams set you free.

Luke 1:37 For Nothing is impossible with God.

Ruthie’s Step 42… Drinking and dieting!

Ruthie’s Step 42… Drinking and dieting!
With help from an article.
Soda: Sugar is one of the main reasons soda is unhealthy, especially if you are trying to lose weight. It’s filled with empty calories. A 12-ounce serving contains more than 110 calories and around 8-10 teaspoons of sugar! Another problem is its caffeine content, which acts as a diuretic.

Whole milk: Milk can be great for you, packed with all kinds of nutrients, helping to build strong bones. Whole milk (also called vitamin D) however is quite fattening.

Alcohol: Everyone knows about the beer belly, but did you realize mixed drinks are loaded with calories and can hurt your diet plans. Aside from damaging the liver, alcohol causes dehydration. That is part of the reason why, after a night out on the town, your body is aching the next morning; your muscles are craving water to rehydrate themselves. Alcohol also inhibits the absorption of nutrients. Lastly, alcohol interferes with the metabolism of fat.


Coffee: Many people drink coffee for its caffeine, which in fact robs your body of hydration and makes it difficult to absorb vitamins. Caffeine affects bone health and hinders calcium intake. Plus, it’s addictive. If you absolutely must drink a cup to get yourself started for the day, combat this by also drinking an extra glass of water.

Some Better choices!

Tomato Juice (V8): It’s jam-packed with vitamins and minerals and tastes great. A good source of vitamins A, C and E, it also has a good amount of both calcium and potassium. For those concerned about their salt intake, it comes in a low-sodium version as well. For those of you who struggle to eat the recommended number of veggies, this is an easy way to consume one serving.

Green Tea: A great way to start the day instead of coffee, or even black tea, with greater nutritional benefits. Full of antioxidants, green tea actually helps to fight against heart disease and high cholesterol. It also helps to boost the immune system. Unlike coffee, green tea is not a diuretic and will not leave you dehydrated.

Smoothies: Fruit smoothies are packed with all kinds of nutritional goodies when made correctly. No need for ice cream and its sugar; frozen fruit provides a healthy and very sweet taste to your drink. Throw in fresh seasonal fruit and try out different flavors of yogurt to your favorite smoothie.


Skim milk: This also is full of vitamin D, and of course calcium and protein. The big difference is its lower fat content. We all know that milk builds up strong bones.
Water: It helps our bodies survive, by controlling body temperature and flushing out toxins. The more hydrated your body is, the more effectively your metabolism will be able to function.
Keep on keeping on……making better choices for a healthier you!

Step 41

Ruthie’s Step 41…. Keeping it going!

1. Review your goals.
You need to make sure this is your goal and not somebody else’s. We are in a world of pressure to conform in certain ways and to follow an agenda. You need to do this for you.

2. Reality check.
You are so excited when you start your journey and throw yourself into it then slowly you slip back into the old stuff. Maybe you tried to do too much too soon. You need to have small goals so you won’t be so overwhelm by the new life style. It is ok to slow down alittle. You want this to be a rewarding journey and for it to be healthy.

3. Keep track. Step 3.
As you achieved your goals write them down. It is very motivating to record and read what you have accomplished.

You need to realize that even with realistic goals you won’t always succeed. Giving yourself some space in this matter will help. Success is going to happen! You must really decide if you want this and go for it!

Keep on keeping on……making better choices for a healthier you!

Worry about food

Matthew 6:25 Do not worry about your life, what you will eat or drink.

Do you worry about what you'll eat? After breakfast, do you think about what you're going to have for lunch? By 2pm are you wondering about dinner? How about what's to eat for tomorrow? Matthew 6:34 says; Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. To avoid this kind of worrying, plan ahead by making menus, everyday you can glance at todays meals, you'll have nothing to worry about. This simple task will help you overcome the food worrying, God will help you with the rest, just give them all to Him. Lay your burdens down at the foot of the cross.

Step 40

Ruthie’s Step 40... So you’re over 50…..
As we age our bodies’ change, our ability to develop strength and power decreases, we gain fat and lose muscle and flexibility. Most of the changes we associate with ageing are more to do with simply becoming less active. There is probably no part of the population that can benefit more from exercising than the over 50s. You are never too old to start!
If you have a medical problem I would suggest that you get your Doctor’s approval before beginning any exercise schedule.
It is best for the over 50 crowd to focus on your mobility and flexibility first before doing the strength exercises. This will help you with maintaining good movement and prevent injuries. Just take it slow folks!
Good exercises for us 50 plus are swimming, yoga, and even golf! Walking is a mainstay! Increase your walking and try to get in 10, 000 steps a day! Just think how you will feel when you see that number climbing. You can gradually build up to it! You can do it! Buy a pedometer to help you keep track.
Myself, I am not real motivated to exercise so I had to do things that I enjoy or figure out ways that I would be faithful to the exercise. I lost a lot of weight with no exercise and when you loose another person… that fit into your skin… I really should have exercise all along. I started with a program that did not encourage exercise but when I join Weight Watchers finally someone was telling me to get moving. I realize it will take awhile to get this body in shape but I am ok with it. Things I do that are motivating for me….
I started an exercise class, a volleyball team and Sweatin to the Oldies exercise class. Since I started it, I pretty well have to do it! This is all free and if any of you live close to me you are welcome to come. Think of something you would like to do, like belly dancing or ballroom dancing.
You can do this. I am!
Keep on keeping on……making better choices for a healthier you!

Knowing

Hebrews 11:8 ....He went out not knowing where he was going.



Have you examined your heart? Do you know where you are going? Do you know God's will for your life? Are you willing to trust God entirely?

Each morning when you wake there are new opportunities to Go..... To obey God's will. In the passage of Hebrews 11:8 it says Abraham obeyed and went even though he did not know where he was going. Even so, he trusted God, with his whole heart. Do you ever have days you don't know where your going? Can you say you have put your trust in God, whole heartily? When temptations come do you trust God, and ask Him for His provenient grace to go with you? There are several places in the Bible where God has told us that He will take care of us, He will provide for us. He will never leave you or forsake you. But, we must not just expect it, we need to ask God each and every day for His grace and mercy to make it through the day. We know that His love is ever present with us, but He does want us to ask His for our daily needs. In the Lord's prayer it says: give us THIS day our daily bread.... meaning we need to ask each day for God's guidance.

O Holy Father, I come to you right now, as I begin my day. May you guide me THIS day, may I know your will for my life THIS day. Watch over me THIS day. I put my trust in you, for you O God have never forsaken me. Amen

Step 39

Ruthie’s Step 39… oh, the family things!
Do you eat because someone told you to? Our families are very loving and they fix wonderful meals. Do they want you to eat it all? In Weight Watchers we have learn that is not always a good idea to clean your plate.
Be polite but stand your ground, even with family members. Make sure they know that you are changing your life style. Go very public! Get a support team! Step 2.
When someone is offering you something to eat and you know you shouldn’t just say I can’t eat another bite! Be nice and smile and compliment the host on her cooking. Don’t panic and stand your ground!
Also, remember not to bite off more than you can chew.
If you are at a big gathering remember your portions sizes. Focus on your water based foods and remember it will be over soon! Step 5.
Wear those tighter fitting jeans as a reminder not to over eat. You can say no folks! You are the one that is in control of what you eat.
Families should understand and if they don’t they will get over it because they love you!
Eat something before you go. Fill up on the water. Just plan ahead for the day. Also you can bring the main dish, something you can eat.
If the pressure gets to much you can always grab a relative and go for a walk to catch up on old times.
Be sure and anticipate that things are going to happen and have a plan B ready!
Another thing, you are not deprived. There will be food to eat! You will be okay! A year from now you will be so happy with your choice to loose weight.
Keep on keeping on……making better choices for a healthier you!

Step 38

Ruthie’s Step 38…When your eating in strange places!!
It's the all-you-can-eat buffet at your favorite restaurant, or the vacation where you just want to let loose. Whatever your own personal ''diet disaster zone,'' it's a person, place, or situation that can leave you heavy with guilt and extra pounds. Read step 24. This may help you!
Your favorite restaurant…. offering an all-you-can-eat buffet. For one thing there is so much food! Another problem…..is that you think you have to eat it all to get your moneys worth! Try to avoid these places if you can’t over come this! Step 29.
The appetizers don't help, especially when they come in the baskets with bread. What happens here you will eat the bread then the meal. Ouch! Step 14. You need to skip the bread. I have succeeded at this. I do not eat the bread! You can do this; ask them not to bring the bread to the table.
If the portion is big, get a to go box or share your meal and dessert with some one else. You can do it! This is mention often at Weight Watchers. Step 5. Also eat slowly! Step 20.
People tend to lose sight of what their dieting goals when on vacation. Mix that with little to no exercise and you may gain weight. Book a hotel that has a fit room or pool. There are lots to choose from! You can walk around! Take a long some healthy snacks to munch on. It is not impossible to stay on track and still loose weight while traveling! I have lost weight traveling!
Just be careful when ordering your meals. Focus on those water based foods.
Remember this is your life you are investing in. Everything you eat is your choice!
Keep on keeping on……making better choices for a healthier you!

Be aware!

1 Corinthians 10:12,13: So, if you think you are standing firm, be careful that you don't fall! No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.
Just because you have resisted the temptation not to eat potato chips, beware just when you think you have overcome them and you'll never be tempted to indulge again, you may just find yourself in a situation where you are surrounded by bowls and bags of potato chips all your favorite flavor too! Be on guard, stay alert. 1 Peter 5:4 tells us - Be self controlled and alert the devil, your enemy is prowling around looking for someone to devour. If you are not careful and forewarned, they will trip you up. You have remained true to God under great and intense trials - now beware of the undercurrent. Keep your memory sharp before God. Unguarded strength is actually a doubled weakness, because that is where the least likely temptations will be effective in sapping strength.
1 Peter 1:5 ..."kept by the power of God " ...... that is your only safety net.

Step 37

Ruthie’s Step 37….Fill er up!
Hunger is one reason people don’t stick with their diets or life change. There is something you can do to help you stay full. By adding water rich foods like vegetables and beans to your meals, you will be more satisfied.Foods that fill you up tend to be good for your body in other ways, too. It just makes sense that high in water and low in fat foods will fill you up and help you shed the pounds. Water rich foods, fruits, vegetables and low fat dairy, provide fewer calories per bite and help control the hunger. Soup in my opinion is great also. If you eat that first you will tend to eat less. Make sure is a broth based soup though and low in calories. The Progresso soups are wonderful! Homemade is even better!
Keep on keeping on……making better choices for a healthier you!

Number 36

Ruthie’s Step 36….. Calorie burning….EASY!
It’s easy to want to count the calories when beginning a workout program. It is good to engage in physical activity each and every week. The following simple exercises can be included as a part of that program. The number of calories burned during an activity depends on both the weight of the person and the length of time. You can go to this website for some other great ways to burn calories! http://www.fitday.com/webfit/burned/calories_burned.html
The following are estimates for the number of calories burned for an average 150 pound person during an hour of activity.
If you are walking briskly, expect to burn about 300 calories.
Basketball is a great way to spend calories. We have all seen how the pro players sweat! You can burn well over 450 calories like this.
If you have to clean your house, why not do it with optimism? Light cleaning consumes about 240 calories an hour.
Do you have a green thumb? Well, your love might have some unexpected positive side effects. Gardening uses about 324 calories!
Golfing on the weekends is a favorite pastime of many. 385 calories are burned if you carry your clubs!
Put a stationary bike in front of the television. You’ll be burning 380 calories an hour while you catch up on the latest news.
Are you a fan of the aerobics class at the local gym? You should be, because this activity uses 405 calories for just an hour of sweating.
That elliptical trainer can burn an amazing 630 an hour!
Even ping-pong has healthy benefits! This activity uses up 280 per hour.
Any person with children knows that chasing after these little ones can burn calories.
Hey, if nothing else, even sleeping burns calories. You’ll be using up 45 for just an hour! But that’s not an excuse to take a nap!
Anyway I just wanted to add some easy tips to calorie burning!
Mine are volley ball, sweeping the gym floor and dancing to the oldies! Let’s throw in a walk too!
Keep on keeping on……making better choices for a healthier you!

Hunger Pains

2 Corinthians 12:9 [email]
But he said to me, "My grace is sufficient for you, for my power is made perfect in weakness." Therefore I will boast all the more gladly about my weaknesses, so that Christ's power may rest on me.

There are times when our hunger pangs can be almost unbearable. We may get shaky, feel weak-kneed and light-headed; it almost feels like an illness. Hunger makes us aware of how really weak we are. A person who is hungry is a person who is humble. It is good for us to realize that we need help, that we are not always able to stand on our own two feet. In those times of weakness, we learn to rely on the true strength: the power of Jesus Christ. Christ comes to us in our moments of weakness, to strengthen and support us. Praise God that He never lets us fail for very long.
Today's thought: Hunger makes me weak; losing weight makes me strong!

Step 35… The water…again!

Step 35… The water…again!
With help from an article.
If you pick up one habit early on in your program that will make a major difference in your weight loss, this is it.
The list of benefits of water is so long. There is evidence that fully hydrated bodies have higher metabolisms and can burn fat at a faster rate than thirsty, dry bodies. Water also helps you:
Digest food
Feel fuller
Look and feel fresher
Have more energy
Think more clearly
When you drink more water, and your body gets used to it, you store less water. Seems that your body needs to trust that it’ll continue to get plenty of the good stuff, otherwise it’ll hold onto what little water it does receive. Less water means less weight.
Fresh fruits and veggies are tremendous sources of water. Fruit juices, milk, teas and decaf coffee also count. Watch out for caffeinated beverages. Caffeine can actually increase your need for more water; so a lot of caffeinated coffee or soda may do more harm than good.
WATER TIPS
Find the water bottles with pop tops. They’re easier to carry around and use than twist-off caps.
* Keep a water bottle in the car.
* Take a water break instead of a smoke break at work.
* Have a rule with your water glass: once it’s empty, it gets filled back up right away.
* Drink orange juice or eat fruit in the morning.
* Get two water bottles, one for work and one for home. Fill up one every day when you leave to go home, and fill up the other before you go to bed each night.
* Order water at restaurants instead of soda. Even if you have something else to drink, have water too.
* Weekends are the toughest, so be aware of your water and fluid intake throughout Saturday and Sunday. Keep more than one water bottle in the fridge so you always have a cold one.
Keep on keeping on……making better choices for a healthier you!

Step 34...but I want!

Ruthie’s Step 34…. But I want!
There are ways to keep from overeating. This may help you. I believe the most powerful one is your mindset. Step 12 and Step 2.
You can remove all your high calorie foods from the house and say no to your favorites! I personally eat when I am hungry but it is what I eat that makes a difference. I also removed my trigger foods. Step 11. My trigger foods are cookies and chips. I just don’t buy them. Everything else I can pass up. Even if I do the southern cooking thing! I can pass it up for a stir fry or grilled food.
If you have to have something like chocolate, divide it up and put it in the freezer. Just knowing you have it may keep you from overeating. I personally don’t do this. I have made a weight watcher cake though and knew it was in the frig. I could have a piece everyday. I ate half a cake in a week! Still lost weight! Remember it is what you eat!
If you can’t keep from eating a certain food and you got to have it, remember portion control. Have your mindset ready and get focus in eating only that portion. Step 5. One of the most powerful factors that determine the amount you eat is how much food is placed in front of you.
Another way is to avoid the social eating places. If you can’t see the food then you won’t eat it. Our country is really into social eating! If you can’t avoid it, don’t go hungry. Eat something before you go and drink water. The more you are committed to your weight loss journey the easier it will be to pass up that food. It doesn’t bother me a bit to pass up food but I still don’t buy my trigger foods. One day I am sure I will have power over those to. You need to be aware of your own strengths and weaknesses. This is important in your weight loss.
I feel one on one counseling is the way to go when you are real obese. I had that in the beginning of my journey. I had to face why I overeat. I am a former binge eater. Most of you know that already if you have been reading my blog. Every single thing was a reason to eat. I had more triggers than the chips and cookies. I had a lot more issues to face. Step 11. Once they were laid out on the table I was able to face it and change. This work for me and I am not saying it will for everyone. This is from my experience. If you need someone to talk to I will help you. Just send me a message. I will write a blog on my personal struggle soon. Keep on keeping on……making better choices for a healthier you!

4 Stages of Temptation

James 1:14-15 But each one is tempted when, by his own evil desire, he is dragged away and enticed. Then, after desire has conceived, it gives birth to sin; and sin, when it is full-grown, gives birth to death.

There are 4 stages of temptation and if you become aware of them you will be able to short circuit your tempting thoughts before they cause you to act in a way that sabotages your diet.

1. Temptation Starts With a Thought
Tempting thoughts cannot be avoided and everyone has them, and while you cannot prevent them from popping up you can keep from acting on them.

2. Temptation Progresses When You Entertain The Thought.
Entertaining the tempting thought means you allow the tempting thought to stay in your head, you begin to focus on it and the temptation grows.

3. You Start Believing Your Temptation is Valid. If you tell yourself over and over again that something is right or justified, then you are likely to start believing it, even if that something is negative and potentially harmful to your health. It is at this stage that you start making up stories about your temptation such as, "One little cookie won't hurt." "I can just eat tonight and get back on track tomorrow."

4. You ACT.
You abandon your diet and exercise and go out for a greasy burger because "It's just too tempting" at least that is what you tell yourself. Or one cookie leads to the whole bag of cookies.

This is the predictable path of temptation and it is one that will destroy your best laid weight loss plans, unless you short circuit it, and here is the simple way to do that. Learn to identify your tempting thoughts, you might have so many running through your head that you have stopped paying attention to them, so your first step is to tune in.

Once you are good at identifying your tempting thoughts, say CANCEL and replace them with positive reminders of your goal. This is simple yet it takes practice but just like learning to play a musical instrument, the more you practice the better you get.

Tempting thoughts will sabotage your best intentions but only if you allow them, practice canceling your tempting thoughts and you will pave the way to weight loss success.

Ruthie's Step 33

Ruthie’s step 33…. Strategies!
Isn’t funny that the moment you decide to exercise, something always gets in the way? Mom stops by. The kids need help with their homework. The dog ate your running shoes. Maybe it's time to organize your exercise?
Make life easy for yourself.
Plan a regimen that fits with your lifestyle. If you work irregular hours, don’t sign up for classes that start at the same time each week. Choose activities that can be easily fitted into your day.
Attach exercise to a treat.
Give yourself a reward for scheduling in fitness.
Get everyone else on board.
Make sure your family and friends know when and where you plan to exercise. No interruptions.
Anticipate motivational dips.
Everyone struggles with motivation from time to time, preparing for these feelings can go a long way.
Avoid danger zones.
Many things can distract even the most hardened of exercisers. Recognize your particular danger zones.
Buy figure-flattering workout clothing.
You don't want to look like a sack of potatoes when you're exercising.
Have a specially designated drawer for fitness fare.
When you're in hurry, the last thing you want is to be hunting around for your gym socks. Keep all your exercise clothes in a special drawer so you can find them quickly.
Leave your gym bag by the door.
Always leave your gym bag by the door. This serves two purposes: one, so you always know where it is; and two, it serves as a reminder that an exercise session might be due.
Put your gym clothes straight into the wash.
And last but not least, when you get back from the gym or pool, put your dirty clothes straight in the washer.
Keep on keeping on……making better choices for a healthier you!

Step 33

Ruthie’s step 33…. Strategies!
Isn’t funny that the moment you decide to exercise, something always gets in the way? Mom stops by. The kids need help with their homework. The dog ate your running shoes. Maybe it's time to organize your exercise?
Make life easy for yourself.
Plan a regimen that fits with your lifestyle. If you work irregular hours, don’t sign up for classes that start at the same time each week. Choose activities that can be easily fitted into your day.
Attach exercise to a treat.
Give yourself a reward for scheduling in fitness.
Get everyone else on board.
Make sure your family and friends know when and where you plan to exercise. No interruptions.
Anticipate motivational dips.
Everyone struggles with motivation from time to time, preparing for these feelings can go a long way.
Avoid danger zones.
Many things can distract even the most hardened of exercisers. Recognize your particular danger zones.
Buy figure-flattering workout clothing.
You don't want to look like a sack of potatoes when you're exercising.
Have a specially designated drawer for fitness fare.
When you're in hurry, the last thing you want is to be hunting around for your gym socks. Keep all your exercise clothes in a special drawer so you can find them quickly.
Leave your gym bag by the door.
Always leave your gym bag by the door. This serves two purposes: one, so you always know where it is; and two, it serves as a reminder that an exercise session might be due.
Put your gym clothes straight into the wash.
And last but not least, when you get back from the gym or pool, put your dirty clothes straight in the washer.
Keep on keeping on……making better choices for a healthier you!

There is no such thing as failure

There is no such thing as failure

Fear. It grips us so tightly, especially when we're attempting a
goal that we've 'failed at' before. But fear often becomes a
self-fulfilling prophecy. Instead of changing our pattern, we
end up doing the very things we were trying so hard to avoid.
Just as we feared, we fall off our diet plan, drop out of our
exercise program, and gain weight back.

A poor motivator!

When it comes to losing weight, fear hardly ever works as a
motivator. Instead, it keeps pulling us down until we mess up
and say things like 'See? I told you I couldn't do it. Now I've
failed again.'

So how do your prevent these crazy thoughts of failure from
ruining your weight-loss efforts? First of all, stop giving your
fears so much power.

Manage your brain

Your brain has a EMOTIONAL side and an LOGICAL side. Both of
these have a powerful influence on your thinking as well as your
behaviors. The emotional side panics a lot, and pushes fear to
the top of your thoughts. It convinces you that based on past
experience, your current plan will never work, and that once
again, you'll be a failure.

The logic side takes a totally different approach. It clarifies
the facts, gives you insight, and offers suggestions on how to
take action against your fears. It also helps you learn from
your past so that you don't repeat your old patterns.

Suppose you ate a big piece of chocolate cake or finished off a
carton of ice cream. Which of these responses would be your
first thought?

Emotional side: I've messed up big time today. It's just like I
thought. I'll never be successful with managing my weight.

Logic side: I had a difficult day, including some unplanned
eating. I'm going to analyze what happened, and make plans to
prevent doing the same thing tomorrow.

Conquering fears begins by getting more logical about them. Here
are three steps that will keep fear from ruining your efforts:

1. Catch it quickly.
Recognize when you’re being driven by the irrational, emotional
side of your brain. Notice your 'I'm a failure' or 'I can't do
it' messages immediately. Then push them away so they don't have
time to make things worse.

2. Get logical.
Once you've identified the fear or unreasonable thought, jump to
the logic side of your brain. Tell yourself, 'Wait a minute. I'm
not stuck with my problem behaviors. How could I fix this
situation or make it turn out better?'

3. Erase the board
Picture an erasable white board in your brain, then mentally
write your fear or problem on this board. Once you've followed
through with your logic plan, mentally erase the board. Then
remind yourself the fear is gone and it no longer has any power.

Failure is such a stupid word! Even if you have times where you
struggle or re-gain some weight, don't allow that awful word
into your day. Instead, put your energy into learning and
growing in life.

You have the power over what happens in your life. So today...
create plans, take actions, produce outcomes, learn new things,
and renew your spirit. Of course you can do it!

Ruthie's Step 32

Ruthie’s Step 32… New to movement!....

New to Exercise with help from an article.....



Beginning
an exercise program can be very overwhelming and painful if you aren't careful.
Warming your body up and stretching prior to exercise is very important for
your health and will allow you to see better results.



Warming up will allow all of your connective tissues that haven't been
stretched recently to handle the stress put on during exercise, limiting your
chances for injury.



Proper warm up and stretching also help reduce the severity of soreness in the
next day or two following the workout. The increased blood flow helps deliver
more oxygen to the muscles and gets rid of the waste products that contribute
to soreness.....

Another
reason for soreness is trying to do too much too soon. Start out with a few
exercises and slowly progress. ....

Most
people expect to exercise the first few weeks and experience a shot of energy. The
opposite often occurs. Your body isn’t used to the added stress, you feel
fatigued and drained. Don’t get discouraged; it’s natural to feel this way
until your body gets use to it.....

This is what has happen to me. All this exercise and I was so
tired! This has passed and now I can full blast!....

Overexertion
will trigger stiffness and soreness, causing many people to give up. If you do
overdo it, there are a few things you can do to feel better. Exercise actually
breaks your muscles down – sleep, nutrition, and hydration play a vital role in
their recovery. Proper rest, refueling your body with healthy food, and
drinking plenty of water will help you recover much more quickly. ....


Your body loses a large quantity of water when you work out, so it is very
important to drink more water as you exercise. ....

Keep on keeping on……making better
choices for a healthier you!....

commitment

I made a commitment to get back on track with my eating habits, choosing vegetables instead of bread, and fruit instead of snacks. Even though I know this is the right approach, I have found that it tends to consume my thoughts. Aren't we funny creatures? We seem to major in the minors of life.

The Bible teaches us to put first things first; to seek God before all else. Yet I continually put Him somewhere on the to-do list with everything else. He has proven to me over the years that if I put Him first, all the other things will fall into place. So why is it so hard to do that on a day-in, day-out basis?

1 Chronicles 16:11 tells us, "Look to the Lord and His strength; seek His face always." So what do I do instead of seeking the Lord? Often I seek my own will or pleasure before I seek God. Sometimes I'm more interested in getting what I want before I ask what He wants. Other times, I operate in my own logic and strength -- calling my own shots according to what seems right to me.

When I live that way, I turn the guidance of the scriptures upside down. Matthew 6:33 clearly instructs us, "But seek first His kingdom and His righteousness, and all these things will be given to you as well."

So here is what I've learned recently on my quest to eat right. When I begin my day seeking Him, my appetite stays in check. Period. When I truly focus on my relationship with Him, eating is just where it needs to be. It becomes part of my day but not the focus of my day. God's ways do work -- we just have to follow them. So I challenge you, turn your logic upside down this week and begin each day seeking the One who created you.

Ruthie's Step 31

Ruthie’s Step 31 … You hit a wall!
The plateau!
You started off with a bang! The pounds seemed to be falling off! Success! You told yourself this is easy!
Then all at once your scale turns on you. Your weight does not change for a whole week. Then it's two weeks. The scale may even show a pound gain when you expected to see a loss. You haven't changed anything. You haven't done anything wrong. What is happening? The PLATEAU!!
I am in one right now. This is my second one in 15 months!
When your body does not do what you expect, it may not be your body's fault. Maybe you’re not real careful with your calories and it is being stored in body fat. Oh no!
It is critical that you know how much to eat, or else how can you plan your menus correctly? In weight watchers we have points but I feel looking at the calories is a must when you are in this situation. For instance, some I point fruit is higher in calories. So maybe if you are really careful about your point foods you can get off the plateau. Those who are doing the calorie diet, how do you know what is the right number of calories to consume? Read step 18. You may need to reduce your calories and increase your exercise to get it to moving again!
This is what I did to get moving last time and I will do it this time also.
Increase my water.
Add 10 minutes to workout routine.
Reduce my sodium intake.
Increased my protein.
Decrease my calories.
Limit the process foods.
Cut out a starch or 2.
Cut down on a dairy product.
I will replace the missing foods with veggies.
This worked last time and I feel it will work again. I think I will add another day of exercise. I really lapse in this area. Wish me luck! I will do it!
Keep on keeping on……making better choices for a healthier you!

Hanging out in the kitchen

DEVOTIONS FOR DIETERS

Philippians 1:6 He who began a good work in you will carry it on to completion until the day of Christ Jesus.

Are you experiencing a time when it seems like everything is going wrong and problems are piling one on top of the other? It's hard not to get discouraged during these times. It is also hard to keep emotional eating in check, sometimes we run straight to the kitchen, thinking something in here will make us feel better, somehow if we eat something, anything the problems will go away? Do you think that? How often?

Paul reminds us that God has not forgotten you, even during the tough times of life. God's work in your life is not cursory. He doesn't get tired or busy with other things and forget about you. He has a plan for you and will continue working out that plan all of your life.

So.... in the depths of dispair, when things just seem to be falling apart. Run to Jesus, not the kitchen. Find a place where you can be alone with God. Fall down on your knees talk with your heavenly Father, He knows what's happening in your life. He's there ready and willing to talk to you. Try to remember that the things going on in your life are not outside of God's knowledge. Lean on Him, call on Him, trust in Him.

I hope you have all made a list of the memory verses I have given you. At times when you need an extra boost of encouragement, pull them out, read through them. If you have memorized them, then recite them to yourself. Somehow when you read God's word and especially if you can read it with your heart, God shows up right away, He sees your pain. He's there to help. But, you need to put aside your thoughts and take up His thoughts.

Step 30

Step 30 …. Hanging out!
I know this next step is not real realistic but if you can find someone then maybe it will give you the courage when you’re in a different situation.
If you can, try to be with people who have the same eating habits as you do. They can be so uplifting and give you all kinds of tips on food. They can also help you develop a pattern of good eating habits. A role model!
Being around these people will help reduce temptations and give you a feeling that you are not so deprived. You will feel you are not alone in this journey. Look at what you are giving up! Those artery clogging foods!
Ask others for support. Read step 2 and 23. When someone gives you support it serves as reinforcement. It will also help you to focus and reinforce your mind set! Read step 12.
I know this will help you in making the right choices in the future.
Remember you are not deprived! There are so many delicious low fat low calorie foods. Lots of recipes that makes your tummy growl! Just remember your portion control. Read step 5.
You can do this! I have lots of support! My Weight Watchers group is great! I have friends at church who make low fat and low calorie dishes for me at our get togethers. They make a point to tell me everything they put in the recipe. How supportive is that?! I think maybe I am rubbing off on them. I was 305 pounds when I started and they see how much I have changed! There is defiantly a newer attitude at my church. I think they may be thinking twice before they devour that donut now!
Again, team up with that healthy eating person. You can have a wonderful journey together!
Keep on keeping on……making better choices for a healthier you!

29

Ruthie’s Step 29…. How to Overcome!
Weight-loss setbacks can be overcome. Here's how to get back on track.
It's not unusual to lose track of your weight-loss program and slip back into old patterns of unhealthy eating and minimal exercise. You can expect it to happen and have a plan in place to recover when it does. It takes time and regular reinforcement for your new healthy life style to become habits.
My weight loss, which I am still going! This is my life now. Very dedicated to get the weight off and keep it off. It will be challenging with being over 50. But it is ok! I am in my second year of weight loss.
Here are some tips and I hope they help you!
Take charge. Accept responsibility for yourself. Remember that only you can help yourself lose weight.
Avoid risky situations. If all-you-can-eat buffets are just too much temptation, avoid them!
Buy time. It may be craving! Step 14.
Be gentle, forgive your self! Remember that mistakes happen and that each day is a chance to start anew.
Ask for and accept help. Accepting help from others isn't a sign of weakness, nor does it mean that you're failing. You need support from others to keep you on track when you have difficult days. Read Step 2 and 23.
Work out your guilt and frustration with exercise. Keep your exercise and activity upbeat.
Identify the problem, and then look for a solution.
Recommit to your goals. Remember, healthy weight loss comes slowly — 1 or 2 pounds a week. This is a life style change!
Just realize you are not a failure! Going back to old habits doesn’t mean that all hope is lost. It just means that you need to recharge! Recommit to your program and come back!
Keep on keeping on……making better choices for a healthier you!

YOUR SUPPORT BASE

YOUR SUPPORT BASE FOR YOUR WEIGHT LOSS JOURNEY
Imagine a strength so powerful that you can pour all your fears, pain, problems, insecurities and anxieties into it and know beyond a shadow of a doubt that they will be handled for you….

FOREVER

That's God's love. He invites you to bring all of those things to Him and leave them at the foot of the cross. He will comfort you, strengthen you, and encourage you because He cares about you. His care was shown in a very real way when Christ voluntarily came to earth to show, by example, how to live with others and for God.

He took your sin upon Himself when He died on the cross and now He lives in heaven, making intercession for you. He knows what life on earth is like….

He's been here and done that.

He is willing to help you through it, all He is asking us to do is lay aside ourselves and trust Him… won't you just ask Him today?

1 Peter 5:7 Cast ALL your cares upon Him, because He cares for you.

Step 28

Step 28 ….The weekends!
Wow... weekends! Anyone have trouble with this? We stick to our routine all week and now we feel it is time to let loose!
Now is the time to prepare. Just face it; we tend to want to eat a little more on the weekends. Do I see nodding?
A tip. Why not on Thursday or Friday start planning your meals? You can also plan your snacks.
To me weekends are scary! I know I will be out of my norm either eating out or traveling. I also tend to be at home a little more.
Start your day out right. Eat a healthy breakfast on the weekend. You usually eat less during the day if you start with a healthy breakfast.
Don't go hungry because you are eating out tonight. This usually backfires and you usually end up eating more than you would have if you ate normally. Have something to eat before you go out to take the edge off your hunger. This is said often at Weight Watchers.
Avoid overdoing it with alcohol.
Remember your waistline. Wear a tighter pair of pants when you go out on the weekend. This has been said at our WW meetings!
This is a time to make this a life time journey, not just the week long journey! This is a time to reread the steps and get all reinforce in your weight loss. So please stay focus and remain on track. Read step 12 and reinforce your strong mind set. Be sure and read step 11 on triggers. You have done well all week. Don’t let these 2 little periods of time undo what you have accomplished!
Keep on keeping on……making better choices for a healthier you!

Step 27

Step 27 …..Excuses , excuses……
Life is full of excuses. When we are changing our life styles we may get the urge to make excuses why we can’t do this or that.
Is it easy to simply stop making excuses? By no means - it is challenging! You have those cravings for all the wrong foods. You need a have a strong mindset! Read step 12 and 14.
Sometimes we blame our weight on a family member, like an overweight aunt or parents. Come on, it’s not their fault! The real reason is because we are eating too much of wrong food and doing no exercise. We need to face this to loose weight and to do something about it! You can do it!
There is the….. If only excuse also.
One big one I used to say along time ago was it is a health problem. That was a lie and a cover-up for the real reason.
What are your excuses? These were mine!
I just don’t have time to buy the groceries that I need to eat. It takes to long to read the labels.
I can’t find the time to exercise!
I don’t have time to cook a nice healthy meal.
Then there are the maybes!
Maybe tomorrow I will start my diet. [When is tomorrow?]
Maybe I will start exercising later. [Later?]
These are the top 7 excuses from an article.
1. "I Hate Exercise"
2. "I Don't Have Time to Eat Healthy"
3. "I Cannot Live Without Chocolate / Ice Cream"
4. "I Don't / Can't Cook"
5. "I Don't Have the Support of Family & Friends"
6. "I Eat Out All the Time"
7. "I Have to Cook Meals for my Family"
These all sound familiar to me! How about you?
All these are excuses and I have used each and every one of these!
So let’s quit making the excuses and saying the maybes and get going to make a better choice to live the rest of your life healthy, fit and energetic!
You know I have time to do this. I don’t have to make excuses. I want to healthy! I want to be an active, productive person!
We have time for other things in life, why not time for one of the most important reasons, you! It is your choice and that is something you have control over.
Keep on keeping on……making better choices for a healthier you!

Step 26

Ruthie’s Step 26….Bad, bad….. Eating habits!
1. Eating just before going to bed.
Some people have done this all their life, and it is simply a bad habit. If you do, be very careful! Keep your portion small and make it a healthy food!
2. Wanting to feel full all the time.
Most overweight people eat until they are stuffed. Develop the habit of stopping when you feel comfortably full.
3. Having to eat something sweet after every meal.
Many people feel the need to eat something sweet after meals, but this is an acquired habit and it can be broken. Just sub it with something else. I know in my family after they eat desert then they need to eat something to take the sweet taste from their mouth!
4. Snacking while watching television or movies.
If you have this habit and feel that you just have to have something to munch while you watch TV, try snacking on something healthy.
When you eat snacks to ward off hunger, make sure they are healthy. Good choices include:
• Celery and carrot sticks
• Low-fat cottage cheese topped with fresh applesauce and walnuts
• Unsweetened gelatin made with fruit juice in place of sugar and water
• Natural sugar-free whole-grain muffins
• Freshly made unsalted popcorn (not pre-packaged microwave bags)
• Rice cakes topped with nut butter (but not peanut butter)
• Watermelon, fresh fruit, or frozen fruit popsicles
• Unsweetened low-fat yogurt topped with granola or nuts and fresh fruit
5. Eating just because others are eating, because the food is out in plain sight, because the food is being advertised, or because you are angry or upset.
Don’t feel that you have to eat every time you get around people who are eating or every time you come into contact with food or snacks. Don’t feel that you have to get up and go to the kitchen and fix a snack or got out to the store and buy some food product just because it is shown on television or pictured in a magazine. Don’t feel that you have to eat to find comfort in food when you get emotional or to spite someone who has offended you. You are not hurting anybody but yourself. Substitute your emotional eating by doing nurturing things like taking a warm bath, calling a friend or by going for a walk.
Stay committed and focused!
Keep on keeping on……making better choices for a healthier you!

Step 25

Ruthie’s Step 25… This may hurt a little!
Do Your Emotions Control Your Weight? With help from an article.
Losing weight may involve breaking bad habits. Major habits, such as smoking and drinking are obvious. Emotional eating habits and attitude are less obvious.
There are those who eat because they are hungry. Then there are those who eat because food is like a pacifier. They eat when they are frustrated, angry, sad, depressed or bored. This is can lead to over eating.
If you think about it we celebrate our birthdays, graduations, weddings, and any other social gathering with food. We associate feeding ourselves with feeling good. Read Step 11. For an occasion we get chocolate. In church our fellowship consists of dinners and Sunday morning donuts. I think because we get to thinking….. to feel good and to fit in we need to eat! We need to take control of the situation! Step 17 and step 5.
People will feel some type of emotion, be it stress, sadness, anger, loneliness, boredom, or any other emotion that sees fit. Then they turn to food to ease those feelings. This is only a temporary fix. We feel guilt or frustration and sometimes fat.
How do I know I’m an emotional eater? A very good article. This was me!
I hope this is a good read for you. I was this person. Every thing was an occasion to eat. Every single mood! I hope this helps. A lot of my steps are in my own words but sometimes an article like this is too good to pass up!
You know you’re an emotional eater when your first response to any sort of emotion that is beyond the norm is to eat and eat a lot. [WOW! ME!] Even if those feelings give you minor discomfort, you will binge. What it does, is take your mind off the problem for a while – but eventually, after it is all said and done, the problem will still be there, along with more pain and anguish from you for giving in to the craving. For emotional eaters it is a roller coaster ride.
The best way to stop is by starting a food journal so you can keep track of what you eat and when. This way you can recognize patterns. You can recognize what emotions you felt when you ate. Step 11, step 24 and step 3.
After you have tracked your routine for a while, go back and take a look at your food journal. You should be able to spot a pattern quickly and easily. When you identify what causes you to binge so much, it will be much easier to know when to expect them, and in turn, how to deal with the emotion itself instead of trying to mask it with food. The best way to fight it is to learn what emotion you feel and tackle that emotion head-on!
While writing things down in your journal, make a list of things you can do during those emotional stages instead of eating. For example, if you feel bored, instead of going for food, do a little exercising. This will strengthen your body and make you feel better. Another way to describe it is to replace the emotion with something more positive that will give you beneficial results.
There are many times when it is difficult to know the difference between a physiological need for food and a psychological want. Real, physical hunger comes on gradually, giving you signs to let you know when it is time to eat - small gurgles followed by large rumbles. At this time you eat more than one kind of food. You eat a variety. But you eat only to satisfy that hunger.
Emotional eating comes on suddenly. At the moment you weren’t even thinking about food. But then the next minute you think you are famished. This is not physically based, it is psychologically based. You think you need to eat but you don’t. Your mind plays tricks on you and causes you to eat when you don’t need to.
The best ways to avoid this problem when cravings hit are to wait for twenty to thirty minutes before you indulge. During this time, you may realize that you really don’t have any cravings, or you may figure out what you really do need and go after that instead. Usually after a few minutes have passed, the cravings will go away and you won’t have the temptation anymore.[Read step 14.]
Keep on keeping on……making better choices for a healthier you!

Good Work

Philippians 1:6 He who began a good work in you will carry it on to completion until the day of Christ Jesus.

Are you experiencing a time when it seems like everything is going wrong and problems are piling one on top of the other? It's hard not to get discouraged during these times.

Paul reminds you that God has not forgotten you - even during the tough times of life. God's work in your life doesn't just stop when you hit a roadblock of life. He doesn't get tired or busy with other things and forget about you. He has a plan for you and will continue working out that plan all of your life. So, in the depths of discouragment, try to remember that the things happening to you are not outside of God's knowledge. Lean on Him, call on Him and trust Him.

REMEMBER: I can do ALL things through Christ who strengthens me.

Step 24

Ruthie’s Step 24… It’s a habit!
Know your habits. To lose weight, explore why you overeat. Most people are not in touch with their hunger signals and instead eat in response to triggers such as stress, anxiety and boredom. (Ruthie’s Step 11) It will help if you are touch with how you think and feel about food. Try to figure out the reason why you overeat and eat when you are not hungry. I felt I needed to eat all the time! As you can see I have overcome that. [ I was a former binge eater]
To become aware of your eating habits, keep track of things in which you find yourself craving unhealthy foods. Write them down. Keep a list of what, when and why you eat for a few days.
Some steps I have taken personally from an article and it really helps, trust me!
Before eating anything, ask yourself if you're really hungry. Consider having a glass of water. You may be just thirsty. [I DO THIS!]
Learn to refuse gracefully when people offer food that doesn't fit into your menu plan such as treats at coffee breaks. [I DO THIS!]
Do something to distract yourself from your desire to eat — call a friend or run an errand. [I DO THIS A LOT!]
Think about taking a walk, sorting through files, or cleaning out a cluttered drawer or closet. The urge to eat will pass. [I DO THIS ONE]
When you've identified an eating habit that you'd like to change, remember that gradual changes work best. Choose one area at a time and be specific about how you're going to change. When you feel you've successfully changed one eating habit, work on another. [I HAVE DONE THIS!]
Some times our eating habits are such a part of our lives we are just not aware of them. You will really have to focus on this. I am sure you will figure it out! [BELIEVE ME FOLKS; FOCUS IS A TOOL IN WEIGHT LOSS!]
Don't dwell on what you're giving up to reach a healthy weight. Concentrate instead on what you're gaining. You will feel so much better eating the good stuff. [AS A CHRISTIAN I WILL SAY AMEN TO THIS ONE!]
Believe it or not, the process of making changes to your eating habits can be enjoyable and the health benefits will soon become evident.
My next step will be on emotional eating.

A matter of size

SMALL PORTIONS



A Matter of Size

Have you ever ate at a very fancy expensive restaurant? Did you notice that the food portions are very small? Do you know that these portions are the size we should be eating? Too bad we have to pay an astronomical amount to get the right size portions.

Super-sized portions are an important reason why 66.3 percent of Americans are overweight. Large portions contribute directly to the number of calories we consume.

For most Americans, feeling satisfied and feeling stuffed are one and the same. But in many places, children are taught to leave the table feeling three-quarters full. In traditional societies, taking food from a shared dish helps to keep portions down. Do you remember the book, French Women Don't Get Fat? It was about portion control.

The trick is to limit yourself to eating high-quality food that is fresh and well-prepared - and then to savor each and every bite, and relax! Eating is about the sharing and conversing in addition to the food.

Walk the Walk

You can train your body and mind to actually prefer small portions. Cut back gently. Acknowledge your fear. You can always have more… Practice these techniques and, in time, you will be happier eating less.

Drink a glass of water before you eat and then sip water throughout your meal.
Begin your meal with a broth-based soup to calm your appetite.
Use a small plate, bowls and glasses, and then don't fill them to the brim.
Plate the food in the kitchen and keep the serving platters off the table.
Put away the extra portions in the refrigerator or freezer right away before sitting down to eat.
Don't stop eating the food you love. Learn to relish a small amount instead.
Eat slowly enough to give yourself the change to be satisfied with less.
Serve more vegetables for your dining companions who think they need to eat more food.
Don't make huge portions of food, instead of a 9x13 dish of lasagna, make two dishes of 8x8, and freeze one for another meal next week.

Step 23

Ruthie’s Step 23… You could use a buddy!
I know I mention a support group in step 2 but it is great to have a weight buddy. Someone that is going through the same journey as you would be great! This way you have someone to share all your ups and downs. You can share tips, recipes and hold each accountable for your own personal weight loss.
You can find a weight buddy in your own circle of friends or invite someone you know to loose weight with you. You can also get an online buddy. You can ask someone at your support group to be your buddy.
Just think…… that junk food is right over there on the counter and you want to eat it….. Call your weight buddy and say help me through this! Friends are great to have on this journey. You can exercise together and ladies, have some one to shop with for those new outfits! Oh right!
Keep on keeping on……making better choices for a healthier you!

Step 22

Ruthie’s Step 22….That is not nice!
As you get into this journey sometimes people around us change a little. You may see some of this. Maybe a friend of a different gender doesn’t give you that friendly hug anymore or some one will say “You’ve lost enough weight.” You may hear “I like you just the way you are” or “Don’t you think you lost enough weight?”
This is just a little hard to understand. I am sure thoughts will run through your mind of different reasons why they have changed. Maybe it is because they have failed in something they tried and you are succeeding. It kind of gets their goat a little.
I remember when a friend of mine started loosing weight. She was extremely obese. I seen her shopping and she looked so good in her blue jeans. I got so jealous she had lost weight and I hadn’t! That was a real sorry attitude on my part!
I guess this is a serious matter to some people it touches. Some will react one way and some will be so supportive! I have a church family that is always complimenting me on my weight loss. This makes you feel so good! My family is very uplifting in my journey. I have Weight Watchers also! Expect obstacles!
You will have to keep an insight on the reason why you are loosing weight. For you, your overall quality of life; to build up your self-esteem; to minimize health risks that is associated with obesity, your physical ability. Think of all the positive changes you can experience by losing weight. Just keep on folks!
The Centers for Disease Control also include the following in their list of possible health consequences of obesity:
Hypertension/high blood pressure, non-insulin-dependent or Type 2 diabetes, heart disease, stroke, gallstones and gall bladder disease.
High blood cholesterol, insulin resistance, glucose intolerance ,congestive heart failure ,cholescystitis, cholelithiasis ,gout ,osteoarthritis,some types of cancer (such as endometrial, breast, prostate, and colon).
Complications of pregnancy, poor female reproductive health (such as menstrual irregularities, infertility, irregular ovulation).Bladder control problems (such as stress incontinence).
Psychological disorders (such as depression, eating disorders, distorted body image, and low self- esteem).
My personal situation was when I had surgery. The Dr. told me because I was overweight I would have trouble healing. He was so right! My wound would not stay together because fat cannot hold together like muscle and skin. I had an open wound for 3 months and it was so deep because I was so large. I also got a staff infection. I was a very sick lady for 2 months with that.
Losing weight can improve your health in many ways. Just losing 10% of your current weight can make a difference in the way you feel on a daily basis. Here are some other ways losing weight will benefit your health: From an article.
Increased energy level
• Lower your cholesterol levels
• Reduce your blood pressure
• Reduced aches and pains
• Improved mobility
• Improve your breathing
• Help you sleep better and wake more rested
• Prevention of angina, chest pain caused by decreased oxygen to the heart
• Decreases your risk of sudden death from heart disease or stroke
• Prevention of Type 2 diabetes
• Improved blood sugar levels
I have experience most of these especially the sleeping part. I don’t snore anymore. I hope this informative and a good read for you. I just care about you and even though negative things will happen, the positive outweigh the bad!
Keep on keeping on……making better choices for a healthier you!

Dine with a Ruler

Proverbs 23:1-2 When you sit to dine with a ruler, note well what is before you, and put a knife to your throat if you are given to gluttony.


The Bible mentions many different kinds of foods, which show that God wants us to enjoy eating. For example, Deuteronomy 8:7-8 says, For the LORD your God is bringing you into a good land, a land of brooks of water, of foundations and springs that flow out of valleys and hills; a land of wheat and barley, of vine and fig trees and pomegranates, a land of olive oil and honey. Wow! God created food and he wants us to enjoy eating so he created taste buds. What an awesome God.

However, we must not abuse this privilege by overeating. 1Corinthians 10:31 says, Whether you eat or drink, or whatever you do, do all to the glory of God. We must eat and drink to the glory of God, which requires portion control. It also means eating more fruits and vegetables with meals for the vitamins and nutrients not found in the processed and fast foods that we tend to eat a lot because of our hurried lifestyles.

Step 21

Ruthie’s Step 21…The pill!
I really recommend a multi vitamin during weight loss. Even though our bodies are getting healthier sometimes if you have a long weight journey these are needed. After all you’re moving more and burning those calories. You need to feel the best you can while your body changes.
I personally had my Dr. check out my diet plan to see if it was safe and I also had a check up. Of course this is up to the individual.
I notice after 9 months into my journey my hair started thinning. So I started taking a multivitamin and this has help tremendously. I don’t know why this happens but I heard this is common in extremely obese people. Of course I was a big gal! I think by Sept. I had lost 80 pounds. I feel that was a little too fast. There was a lot of me to move around! I was burning those calories right and left! This is my thought on this subject and it is not a requirement in loosing weight.
Keep on keeping on……making better choices for a healthier you!

Step 20

Ruthie’s Step 20…. Slow please!
You need to begin with small changes when you make the decision to loose weight. Step 10.
For example, develop the habit of eating celery or another low-calorie food before any other snacks, so you don't eat so much of the junk food. It is a small change you can handle now and once it becomes a habit, you can make another small change. Motivation comes easier for easy steps. Then, when you take enough of them, you'll be getting somewhere.
There are dozens more small changes you can make. Create your own list, but start just one new habit now. When that becomes a normal part of your life, start another. It's difficult to say how many changes you'll need to start losing weight, but these are easy steps if you take them one at a time.
Keep on keeping on……making better choices for a healthier you!

Step 19

Ruthie’s Step 19. .You need balance!

Follow a calorie-reduced life style change, but a balanced diet that provides for as little as one or two pounds of weight loss a week. Be sure to include at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. It's just common sense. Most important, healthy.

What you need to balance it! From the Pyramid
Fats, Oils, go easy. The guideline here is to limit how much salad dressing, oil and other fats. Very sparing folks!

Milk, Yogurt and Cheese, 2 to 3 servings a day. One serving (one and one-half ounces) of cheese. A serving of milk or yogurt is one cup.

Vegetables 3 to 5 servings a day. One cup servings of leafy-green veggies like spinach, kale or collard greens. Half a cup for veggies like green beans, carrots and brussels sprouts. A small (6-ounce) glass of tomato or other vegetable juice works too.

Meat, Poultry, Fish, Eggs and Nuts, 2 to 3 servings a day. Three ounces of meat, fish or poultry. A 1 1/2 cup portion of cooked beans make a great stand-in for three ounces of meat.

Fruit 2 to 4 servings a day, half a cup servings, whole fruits and a small (6-ounce) glass of juice counts as a serving too.
Bread, Cereal, Rice and Pasta, 6- 11 servings. Bread = 1 ounce or 1 half of cup serving.

Hints for eating nutritious foods from an article
Choose fresh fruits and vegetables over canned or processed foods. Food loses its natural vitamins and minerals during processing. Fresh food is also more flavorful, so you will feel more satisfied.
Lower your fat intake by eating a plant-based diet. Animal products tend to be higher in saturated fat than most plant products.
Choose products (like breads and pasta) with whole grains over those with white flour. These have more fiber, are more likely to fill you up, and are more nutritious. The fiber may even help lower your cholesterol.
Allow yourself an occasional treat, so you don't feel deprived. It can be easier to change your habits if you know you can still have your favorite dessert or snack once in awhile.
Eat fish instead of meat. Fish is a healthy, lean protein. Also, it contains a type of fat called "omega-3," which may help protect the heart.
Keep on keeping on……making better choices for a healthier you!