For I do What I do!

Getting off the Emotional Eating Roller Coaster for Good

I think you would agree that emotional eating is one roller coaster ride in life none of us truly enjoy. The thrills are short-lived, quickly followed by disappointment, and seeing how we have a hard time getting off, it's a rather nauseating ride. Despite what we may think about our relationship with food, many of us boarded this ride a long time ago and have yet to completely exit the platform. When you really think about it, statistics convey this quite clearly. Consider this; an estimated 65% of US adults are currently either overweight or obese. However, the knowledge base about weight management continues to expand.

So what is precluding our successful passage from knowledge to behavior? There are many theories, including the roles our genetics and environment play, but I strongly believe it's the combination of our unhealthy emotions and sabotaging thoughts that can be most destructive. Under-eating or over-eating have long been recognized as coping mechanisms for alleviating and dealing with stress and emotions. In fact, most nutrition professionals believe 75% of overeating is secondary to emotions. So it begs the question, "Why do we as Americans not spend more time investigating our relationship with food, and solutions for bringing it into better balance?"


I pray that the validated solutions below speak encouragement into your day and hope to overcome this boulder of a barrier keeping you from reaching your goals.

Retraining Your Brain

Cognitive restructuring is defined as "the process of learning to refute cognitive distortions, or fundamental faulty thinking with the goal of replacing one's irrational, counter-factual beliefs with more accurate and beneficial ones." To assist us in this process, reading response cards that state rational, factual, and beneficial thoughts whenever we feel tempted to step foot on the ride, even just for one go 'round. Here are some examples of cue cards you could make and use at home:

On your fridge: "It's not in here."
By your alarm clock: "You'll thank yourself later for getting up and exercising."
On your dashboard: "Keep driving – the drive-through isn't worth it."
Anywhere: "You can eat whatever you want or be thin, but you can't have it both ways."

These statements immediately bring reality to your mind and serve as a rudder for guiding your thought processes along a more constructive course.


Remembering What It Is You Really Want

Another exercise you can do is create an "advantages list" – a list of all the reasons it is advantageous for you to lose weight and get fit. Read aloud your advantages multiple times a day to combat the subtle but ever-present temptation to fall off course. The theory is that when we remind ourselves of what we truly want, we are motivated to stay on track. Some examples of advantages can be:

1. Peace within my body
2. I can play longer with my kids
3. I can model healthy self-esteem to my daughter
4. Spiritual maturity
5. Self-respect
6. So I can enjoy clothes shopping
7. To finally move on with my life



I strongly urge you to make a list of your own. Laminate it. Carry it with you. Make multiple copies and put them where you'll read them. Let your advantages list keep you in constant remembrance of why you are losing weight what your goals are, and why they are important to you.

Keeping Yourself in Check

I've said it before, but I'll say it again – keeping a food record is one of the best favors you can do for yourself. They are a very strong predictor of weight loss – stronger than your baseline body mass index, age, or exercise! Even if you don't fill it out perfectly, studies continue to show that they make a big difference. When you are honest with yourself and monitor your progress, you do a lot of good for your thinking and your perceptions.

Romans 7:15 I do not understand what I do. For what I want to do I do not do, but what I hate I do.

Our life is often all about self and doing what self wants to do. If your stomach is in control of your eating and your life, you are engaging in a form of idolatry. Those of us who would never consider bowing down to a statue to worship, bow down to our appetite and make it a god. The first thing we have to do to lose weight is to stop letting our stomachs be our god. We have to stop being an idolater. We need to admit that we have made our stomachs our god and then deny ourselves.

Sometimes dedicating ourselves to God is as simple as just saying it. "God, I give myself to You. I give my body to You for your purposes. I can't do this on my own. I need the help of the Holy Spirit to remind me of my calling, to encourage me when I think I can't go on and when I think things will never change." After you pray this prayer, God will help you. He will empower you. He can change you from the inside out. He can renew your mind. The change He can bring is not magic, but it is miraculous.


If we are not to be conformed to this world, we have to recognize the world's view of food and eating. Eating what ever you wish seems to be considered an entitlement for the majority of the American population. You work hard and when you come home you should be able to eat whatever you wish. You've earned it, right?


In the United States, a large percentage of people are unhealthy because they are overweight. But no wonder. Just go to a grocery store and see how much of the food there didn't exist in its present form 20 or even 10 years ago. There are salty chips in every conceivable shape and flavor and dozens of flavors of dips to accompany them. There are 31 (and many more) flavors of ice cream. There are sugared cereals by the trainload. There are sweetened soft drinks stacked to the ceiling. There are prime cuts of red meat laden with high-cholesterol fat.


When you look at it that way, it's not a grocery store where you're shopping it's a death trap--unless you learn to shop in a healthy way by shopping on the outside aisles of the store. That's where the living food is like fruit, vegetables, and dairy products. Food on the inside aisles may have been there for months. There is a positive side to grocery shopping. Once upon a time, people could only eat what was in season. Now we can get fresh fruits and vegetables all year long. We have pasteurized and fortified milk and dairy products. We can buy fresh fish and chicken all year round. We are a blessed people when it comes to grocery shopping.



If we are going to dedicate our bodies to God, we are going to have to listen to the Holy Spirit's prompting every time we approach food and that includes when we're shopping. We cannot say, "It's my body, I can do what I want with it." If you have dedicated your body to God, then it is no longer yours. So, no, you can't do what you want with it. Decide who or what are you willing listen to, your stomach or the Holy Spirit?


Philippians 3:19 Their destiny is destruction, their god is their stomach, and their glory is in their shame. Their mind is on earthly things

Take a break!

Take a Break
No, not a break from your diet, a break from eating. It's important to have parts of the day when you immerse yourself in non-eating activities. The hormones that work to break down fat and glycogen (stored in sugar) need you to let them alone to do their job. That means not eating for an hour or two. Plus, the break might just give you time to finish that dusty novel on your bookshelf.

Have a Love Affair with Exercise
Exercise is an essential element to getting and staying healthy. It revs up your metabolism, making your body a fat-burning machine. This allows you to eat more on your diet and still have even better results than dieting alone.

Find Support
When it comes to dieting, strength is all about numbers. If your friends are using the same diet plan as you, they can make a great support system. More often that not, though, support systems should be formal arrangements to guarantee that everyone in the group has the same diet mentality. Plenty of websites offer great networks, too. Or you can set up regular visits with your physician or dietician.

Treat Yourself
Once a day, you can eat just to eat. What food lover doesn't love that? Just make sure that your daily snack fits these four characteristics:

1. Is tasty enough to look forward to daily

2. Is low in saturated fats, has zero Trans fats, and is not overwhelmingly sweet (too much sweetness can stimulate your appetite rather than filling you up)

3. Contains less than 150 calories per serving

4. Is satisfying and doesn't make you crave more

Follow a Plate Pattern
One quarter of your plate should be lean meat products like poultry, fish, eggs, or low-fat dairy. The rest should be plant foods. Make sure that the fruits and veggies you include are diverse and are different colors (each color signals a different nutrient), guaranteeing you are about to chow down on a balanced meal.

Recognize Workplace Sabotage
Your workplace can actually encourage overeating. Vending machines, snack rooms, and cakes to celebrate the boss' birthday can all contribute to temptation to overeat. If these pressures are sabotaging your diet, you may have to get political. Tell your supervisor about your difficulties and advocate for what you want to change.

Prep for a Food Assault
This can happen any time, any place. And they sound something like, "Come on! It's just one piece. It won't hurt you!" We all know it's never just one piece. But just as you can count on certain lines to come out of your friends' mouths, so can you prepare standard lines for defense.

One idea? Say something like "It's important to my health that I stick to my diet plan." Letting your friends know your decision is about health will shut them right up, Berkeley says. They want you to be healthy, after all.

Proverbs 1:33
But whoso hearkeneth unto me shall dwell safely, and shall be quiet from fear of evil.


Jesus faced many terrible experiences in His lifetime. The Bible tells of many incidents where crowds of people sought to kill our Lord. Whenever the pressures got too great, Jesus withdrew and spent time in prayer. That is an important lesson for us to learn. There will be times when the pressures build up while we try to lose weight. When the pressures get too much for us to handle, we should turn to the Lord in prayer. He will comfort us, strengthen us, and give us the courage we need to face every new day.
Today's thought: Jesus will take my mind off my diet!

In a battle

Psalm 117: 2

For great is his love toward us,
And the faithfulness of the LORD endures forever.
Praise the LORD.

I gave my weight journey to Jesus on January 5th, 2007. It is a battle for me to loose weight and to maintain it. I have to remember daily to have faith in Jesus. We go hand in hand on this path. The Lord will give me strength to endure this and comfort me when I am stress. I just need to ask Him what to do and look for His guidance.

How to Stay Motivated to Keep Exercise Exciting

How to Stay Motivated to Keep Exercise Exciting

So you've done what you thought was the hard part: You started a regular exercise routine to get fit and healthy. But now you're finding out that keeping up with it is as hard as starting out in the first place. You need to keep exercising, but how do you do it without getting bored and losing motivation?



Motivation to Keep Exercise Exciting

Ask yourself what makes fitness fun. What motivates you most and keeps you focused and centered on a workout? These methods can help you stay focused and interested in your exercise routine:

· Find a buddy. Working out is often more enjoyable when you do it with someone else. Find a friend who will exercise with you, and won't let you back out of your gym dates.

· Set goals and a schedule. If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated. Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish.

· Push yourself. Don't work out to the point of injury, but push yourself during exercise routines — don't give up because you don't feel like it or you're tired. Push yourself to go a little harder or a little longer, and you'll feel great afterward.

· Read or listen to music. If you're walking on a treadmill or using a stair-climbing machine, try reading so you lose track of the minutes while you're burning calories. Or pump yourself up with some favorite music: high-energy, fast-paced songs can give the boost you need to get through your exercise routine. Create a Playlist or CD of songs that motivate you for a workout.

· Cut out the routine from your exercise routine. You're more likely to lose motivation if you stick to the same workout routine, so come up with options so that you don't get bored. Walk one day, run another, hop on a bike, and try different aerobic and weight machines.

· Where to work out. Your environment can have a big impact on how well you focus on your exercise routine. If you prefer being outside, schedule an exercise program around outdoor activities. If you get too distracted by other people in a health club, try investing in videos or exercise equipment and do your workout at home.

· Eat for exercise. Don't exercise on an empty stomach, but don't eat a huge meal right before exercising, either. Stick to a healthy, balanced diet for lots of energy, and have a light, healthy snack before a scheduled workout so that you don't feel hungry.

To make working out a part of your lifestyle, you may need to occasionally come up with new and fun ways to exercise. Just keep your end goal in mind — better health, fitness, and happiness — and find ways to enjoy your workout.

Situations when you are overweight....

Galatians 6:7 (New International Version)
Do not be deceived: God cannot be mocked. A man reaps what he sows.
This verse really makes me think about situations I have been in. I feel it is a verse we need to reflect on everyday. We can sow in so many different ways in our lives; it can be a blessing when we reap or a tremendous trial. One thing that pops into my mind because I am in a weight loss mode is when I went to a graduation. My son in law Andy was graduating from college at Northwest Arkansas. I had to stand during the service because I could not fit in the stadium seats where the ceremony was being held. Because I chose all the wrong things to eat I had to suffer embarrassment in front of 100’s of people. I felt everyone knew why I was standing! Again, I believe we can sow and reap in different ways\with the life choices we make.

The weekends!

1 Chronicles 16:11
"Look to the Lord and His strength; seek His face always." So what do I do instead of seeking the Lord?
Sometimes I seek my own will and not Gods. Weekends are commonly hard for dieters. We are in a different mode than we are during the week. When I truly focus on my relationship with God, eating is where it needs to be. I trust His guidance and not my own. He gives me strength in the site and smells of temptations.

Drink up!

LOOKING TO LOSE WEIGHT? DRINK UP



It's safe, it's simple, and it works: Drinking moderate amounts of water really can help you lose weight, new research shows.

In what researchers claim is the first-ever randomized trial of the effect of water consumption on weight loss, scientists from Virginia Tech found that dieters who started each meal with two 8-oz. glasses of water lost nearly five pounds more, on average, than dieters who did not, over the course of 12 weeks. There's no shortage of anecdotal evidence about how water might work to control your appetite. It fills you up so you don't eat so much; it quenches your thirst so that you don't turn to calorie-rich sodas or juices when your body just needs liquid. But until now, the researchers say, there has been no true evidence that water's appetite-suppressing benefits ever translate into actual weight loss. Now there is. In the 12-week study period, dieters instructed to drink water with every meal lost an average of 15.5 pounds; dieters given no instructions lost, on average, just 11 pounds. The research was presented today at the national meeting of the American Chemical Society.

Perhaps the most surprising thing about the finding is how little we still know about healthy water consumption in general. In fact, although doctors and public-health authorities regularly remind us to drink more water, very few studies give any insight into what our ideal quantity may be. You know that conventional wisdom about eight glasses per day?

The new results today suggest that many Americans could indeed stand to drink a little more water than they do -- especially if that water comes as a substitute for other, high-calorie drinks. But if you're looking to lose weight, be aware that it is actually possible to drink too much water, and you probably won't help matters any by drinking gallons at a time. In extreme cases, excessive water consumption can even be fatal, if it causes your blood concentration of sodium to fall too low. A couple of glasses with each meal, however, should be no problem at all for a healthy person.

Been so tempted to overeat......

The last couple of days I have been so tempted to overeat. My belly has been on a food hunger war path. By looking at my journals I have had enough to eat so I figured I would just write about it instead of eating!
Ruthie

You know that old devil is going to temp you to eat when you are not hungry. You need to believe you can beat him. You may think you have already lost but you have not! Call on Jesus, your champion. Think of all the battles in the old testament. They won with God! They didn't have much of the worldly stuff to fight with,but they had God! Let Him fight for you! He is the way to fight this battle of overeating!

Psalm 23:1 The Lord is my Shepherd, I shall not be in want!

Show me

Show Me the Path

Dear God,
I admit that I have come to both love
and hate the word "diet."
On the one hand, it represents hope for change.
On the other, it's like a sign flashing "Failure ahead!"
I don't want to embark on another faulty plan, Lord.
I want to embark on a journey with You
that is led by You and depends on Your power.
I can do nothing on my own!
Show me the path that will enable me to change.
Show me, as only You can,
what works for me, what is healthy for me.
I want to think of this venture in positive terms, Lord--
not that I am signing up to be miserable or in want.
I want to learn to feed my body what it truly needs when it truly needs it.
And to feed my soul with the Bread of Life--You!
Today I place my future, my failures, my setbacks,
all of my hopes and plans into Your hands.
There alone will I find meaning
and true success in my life.
Amen.

Pulling Your Sweet Tooth

Pulling Your Sweet Tooth

I am not sure that I have the easy, cure-all answer, but here are a few tips that might help you pull your own sweet tooth.

* Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.
* Wait out the craving. Most experts say the cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving and if it lasts longer, then it might be time to indulge in something.
* Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without any type of sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for.
* Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times.
* Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits. Clean out all of the change and single dollar bills in your wallet. Go groceries shopping after a meal, so you don’t load up on bad food.

The Snack Food Hall of Shame

The Snack Food Hall of Shame





Maintaining a healthy diet doesn't mean you have to give up delicious snacks, but watch what you reach for!

When Snacks Attack

If you buy a snack at a fast-food restaurant or other convenience outlet, beware. Most takeout foods are much higher in fat and calories than you might think. For instance, a Carrot Walnut Spice Muffin at Au Bon Pain packs in nearly one-third the calories you need in a day and half the fat. To avoid these calorie traps when you're on the go, take healthy low-fat snacks such as fruits and vegetables with you. If you've got a healthy snack in the car, you won't be as tempted to purchase one of these.



Au Bon Pain Carrot Walnut Spice Muffin

550 calories, 27 grams of fat

The Everyday Health Swap: You may be seduced by the sweet spice of this carrot muffin, but are the double-digit fat grams really worth it? Instead, try one of these alternatives:

Carrot Raisin Bread
99 calories, 3 grams of fat

Oatmeal Carrot Muffins
151 calories, 3 grams of fat



Dunkin' Donuts Chocolate Chip Muffin

590 calories, 24 grams of fat

The Everyday Health Swap: You can have your cake and eat it too — if it's not high in fat! Indulge in these mouth-watering cupcakes or delicate soufflés:

Chocolate-Cream Cheese Cupcakes
166 calories, 5 grams of fat

Chocolate Soufflés
109 calories, 2 grams of fat



Jamba Juice Peanut Butter Moo'd

860 calories, 21 grams of fat

The Everyday Health Swap: Frozen, creamy drinks can be tasty and low-fat!

Mango-Strawberry Smoothie
142 calories, 1 gram of fat

Root Beer Frosty
49 calories, no fat

Chocolate-Banana Sipper
122 calories, 1 gram of fat



Cinnabon Classic Roll

730 calories, 24 grams of fat

The Everyday Health Swap: Serve these delicious desserts warm and enjoy without any guilt!

Apple Coffee Cake
196 calories, 8 grams of fat

Apple Cinnamon Cobbler
258 calories, 10 grams of fat



Starbucks Grande White Chocolate Mocha

480 calories, 20 grams of fat (with whole milk)

The Everyday Health Swap: Try this low-fat, low-calorie coffee drink so you can grab it on the go.

Iced Mocha
46 calories, 1 gram of fat

It is hard to loose those pounds but you can!

Romans 5:5
And hope maketh not ashamed; because the love of God is shed abroad in our hearts by the Holy Ghost which is given unto us.

There will be those days when we feel we're never going to lose any weight. No matter what we do, the pounds stick with us, and we begin to feel foolish for ever supposing we could lose weight. We find ourselves ashamed for believing that we can lose weight and ashamed at having such defeatist thoughts. It's a very hard position to be in. Luckily, we never really have to feel ashamed of the things we try to do that are good and right. Even though we sometimes lose heart, we still have the love and support of the Lord, who will strengthen us and guide us through His Spirit.

Today's thought: I'm proud of what I'm trying to do!

Weight Loss Style

Creating a Weight-Loss Lifestyle
Pick up healthy eating and exercise habits for an effective weight-loss program


If you're looking into weight-loss programs, the best one is both the easiest and the hardest: Change your lifestyle.

People should not go on a weight-loss program. They should develop healthy eating habits. The problem with a program is people feel they can go off at any time. If you instead change your lifestyle and how you approach food, then you're looking at a long-term plan for health.



The Best Weight-Loss Programs

It all comes down to calories. If you eat 100 more food calories than you burn each day, you'll gain about a pound a month. If you eat fewer calories than you burn, you slowly but surely will lose weight.

Figure out how many calories you should be taking in to maintain your current weight. The number can range from 1,400 calories a day for a sedentary older woman to 3,000 calories a day for an active young man.

Next, increase your physical activity to match or outburn the calories you take in every day. Also, plan your diet carefully to maximize nutrition while minimizing calories.



Lifestyle Obstacles to Weight Loss
Finally, begin your weight-loss program by carefully re-examining your life and recognizing some of the habits that can block weight loss. These include:



· Skipping meals. Are you eating small, frequent meals throughout the day, or are you skipping meals and having long gaps between meals? That only makes you hungrier, and you'll tend to overeat at your next meal.

· Eating out without thought. Do you dine out all the time and use that as an excuse not to make healthy choices at a restaurant? Even when you're dining out, you can make healthier choices. Order broiled food, not fried. Say no to desserts. Have a bowl of berries instead of pie. Order sauces on the side.

· Keeping unhealthy foods in your house. As part of a smart weight-loss program, you should clear out all the junk food and make sure you have a wealth of healthy options available for snacking and dining. You need to keep fruit, vegetables, low-fat dairy in the house so it's there for you to make meals out of. Simply limiting some foods, such as soft drinks, that are high in sugars may help you significantly reduce calories.

· Keep your portions small. One quick way to control weight is to cut back on the size of your portions. Many personal weight-loss programs fail because people ladle out way too much food for themselves and then feel compelled to clean their plates.



Make Smart Food Choices
Your food choices can also help determine the success of your weight-loss programs. Healthy and nutritious eating will include:

· Fruits and vegetables. Low in calories and rich in nutrients, fruits and vegetables can build your meal and help fill you up. Orange and dark-green vegetables contain some of the best nutrition around.

· Whole grains. At least half the grains you eat should be whole. They contain loads of fiber and will help you feel full.

· Low-fat milk and milk products. They fill you up and ensure you get enough calcium to stay healthy.

· Lean meats, poultry, and fish. Everyone needs protein, which satisfies hunger like no other food group. So choose lean meats, poultry, and fish and prepare them by baking, broiling, or grilling — no frying.





Last but not least, remember that lifestyle-based weight loss will occur more slowly than with fad diets, melting off only one or two pounds a month. But because you've changed the way you eat, you'll be glad to hear that those pounds are far more likely to stay off.

When it comes to your weight, do you feel frustrated when it feels like you've failed? Hey, you didn't "fail." You just quit for that one meal. But the bad news is that when you quit for one meal, your frustration can lead to your repeating the same mistake for the next meal...and the next! So, what knocks you off program?

STAYING MOTIVATED

STAYING MOTIVATED

One way to stay motivated is to constantly remind yourself that a worth-while pay-off lies ahead; a new, healthy, strong you is emerging. Effective, consistent exercise will not only improve your overall health and fitness, but will also improve your appearance, energy level, and social interactions. Also, look forward to the many psychological benefits as well: confidence, self-esteem, and relief from depression, anxiety and stress.
If you are serious about your health and well-being, you will take action and begin an exercise program, and you will benefit in all these ways. Once you see the results, you will become even more motivated. Action creates motivation!
Set Goals
Goal-setting is another great way of staying motivated. Goals focus your workout program and clarify what you are trying to achieve. As you attain each goal, you gain encouragement and further motivation. Here is how to achieve the goals you set and obtain the results you deserve.
1. Make sure your goals are measurable: A vague goal, such as "I want to be fit," gives you nothing to shoot for. Decide when and what you are going to achieve, such as "I want to lose 2 percent of my body fat by August 1st."
2. Be realistic: Make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be more likely to quit. Make sure, however, that your goals are not too easy; they should be challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation.
3. Set short-term goals as stepping stones to your "ultimate" (long-term) goals: If your long-term goal is to bench press 200 pounds in one year, then set short-term weekly or monthly goals of the weight you will need to bench press to achieve your long term goal--develop a plan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 2.5 or 5 pounds a week, than it is to think that you need to increase your bench press by 50 pounds.
Make It Fun
Another way of assuring that you stay motivated is to make exercise fun. If you perceive your workout as a chore, you more than likely will not stick with it. Here are some techniques for making your workout something to look forward to.

What's Your Diet Personality?

There are many things that can keep you from reaching your weight-loss goals, but the most surprising of all is you. Without realizing it, your diet personality could be sabotaging your own efforts.

The way you approach dieting could very well set the stage for failure even before you begin. However, if you take an objective look at the way you've been approaching weight loss, you can turn your pattern around. That's the first step toward meeting your goal.



Diet Personality: Bad Attitude Bunch

If you've tried diets before and failed, you need to understand what you may be doing wrong before you can hope to be successful. Here are some of the most common diet personality flaws. Learn what they are and how to overcome them.

· Ms. Quick Fix. There's the quick-fix mentality that you have to get there really quickly for it to be successful. You might think you have to lose a lot of weight in a hurry, you have to do everything perfectly, you have to do everything structured, which often leads to a diet derailment.

Personality adjustment: The 'it's a process mentality' can be much more helpful for a lot of people.

· Mr. I Don't Need to Exercise. One of the things that really trips people up is the 'I can do it with diet and not exercise' mentality, adding that this is a pretty common diet type that just won't be successful in the long run. That is one of the biggest contributors to people's short-term success and long-term failure with dieting. They don't adopt a sense of being an active person.

Personality adjustment: Simply making moderate activity a part of your life. No ifs, ands, or buts. It requires being active to make the diet work over the long term. It also helps moderate hunger and boredom, and helps people stick with it.

· The Biggest Loser. The flip side is the biggest loser mentality — people who start off the first day and exercise to the point of collapse. These dieters over-restrict their calories and then over-exercise, and wind up experiencing burnout.

Personality adjustment: You need good balance in exercise and good balance in nutrition.

· Miss Emotional Eater. This is the person who eats instead of dealing with her feelings. We're so afraid as a society to feel our feelings. But we need to feel them, rather than turn to all the things that we turn to. When people avoid dealing with emotions, they turn to drugs, alcohol, smoking — and food. Emotional eaters abuse food instead of other substances when they're experiencing emotions they don't know how to deal with.

Personality adjustment: It's important for people to understand their feelings, and separate them from hunger. Once you can recognize sadness, anger, or happiness, what you thought was hunger becomes something else, and you won't need to eat to appease the emotion any more.

· Sir I'm Just Hungry All the Time. Sometimes, people just love to eat, and they truly feel hungry all the time. People will have different hunger levels. Physiologically, they will have different hormonal responses. It's hard to diet when you're constantly hungry, so you need to learn the right way to eat.

Personality adjustment: The person who always feels really hungry needs to fill up on foods that aren't as caloric, that have more water in them. That means having a salad or clear broth before dinner, and eating a lot of fruits and vegetables, and other foods with a high fiber content and bulk to get full without too many calories.

· Mr. I Don't Have Time to Diet. Some people just feel like they don't have the time to eat healthy food or exercise. And many people truly don't — which is why they have to make time to do it.

Personality adjustment: Motivation (and time) not only to diet but make lifestyle changes. Losing weight is simple, but not easy. You just need to take in fewer calories than you burn. You can do that by eating a low-calorie diet and exercising daily.



Diet Personality: What's Your Line?

Do any of these diet personalities sound familiar to you? If you recognize your pattern in any of them, take a step back, read about how to correct your approach, then start fresh on your new diet lifestyle. Once you adopt a broader view of losing and keeping weight off, you'll easily say goodbye to the old you.

Tips for Weight Loss

Tips, Hints & Ideas



I always like to give as much tips as I can to help others who are struggling or need advice.

1.) Drink your water!!! It's so vital to drink atleast 64oz of water. If you drink coffee, then add in another 12oz for every cup you drink. You may have to run to the bathroom every 2 minutes, but that means all the water you've been holding in your body is coming out! Did you know that a 12oz can of caffiene free diet soda can go towards your water? I like the flavored waters also if you just can't seem to handle plain water.

2.) Eat low in point snacks if you're hungry or don't want to use alot of points. There's a variety of delicious low point snack out there that are really great and filling! You can go to this website for everything you could possibly need for snacks/food. Go to Dottie's Weight Loss Zone. This is a wonderful site!

3.) Want to get in some extra activity? Park your car at the farthest end of the grocery store parking lot so you'll have to walk. Use the stairs at the mall or stores instead of using the elevators.

4.) I like to add in strength training to my exercises. I love doing The FIRM. I also combine my FIRM exercises with Walk Away The Pounds or WATP for short.

5.) Did you know that a 1lb of fat only burns 2 calories a day when 1lb of mucles burns 50 calories a day?!? I would rather want the 50 cal/day, wouldn't you?? So what's stopping you from getting in that strength training. What a little sore muscle going to stop you? When you do workout with weights, you need to drink your water to replenish your muscles so they heal faster!!

6.) Keep a food journal/diary. You need to write down your current weight, current points, how much water you've gotten in that particular day and how many APs (Activity Points) you've earned that day! Remember, if you bite it, write it! Keeping a food journal will help you understand what you're eating in a day and you'll be able to keep track of your points.

7.) Set realistic workout or weightloss goals. If you want to lose 20 pounds in 6 months, that's a very realistic goal. But if you want to lose 20lbs in 2 months, you might not be able to reach it, and you might feel like you didn't accomplish anything, so keep it real!

8.) Make up a workout calender and put it on your fridge. When you workout or stay OP (on program) Put a smiley face and at the end of the month you can relish on how much you've accomplished!!

9.) Make a paper clip chain. For every pound you lose, add on a big clip. For every .5 pound you lose, add on a small clip. When you get to a personal goal, add on a colored clip. Put it in your kitchen so it's a constant reminder to stay OP and lose that weight so you can see that chain grow!

Success Is A Matter Of Expectation

When you believe something good can happen, it does.
In order to succeed, you must first expect to succeed.
If you want to succeed beyond your wildest expectations,
begin with some wild expectations.

Set your goals high.
When you expect things to happen, strangely enough, they do happen.
Expectation energizes your goals and gives them momentum.
The dreams you choose to believe in come to be.

Red Light! Green Light!
This week our focus was on Eating Triggers.

Green Light foods: These foods can be handled easily and generally do not trigger overeating. Make sure your fridge and pantry is stocked with these foods.

Yellow Light foods: These foods can be controlled in some circumstances. (I will only eat one brownie at a friend's house, but may eat them all if at home) Know what will work for you and steer clear of an abundance of yellow light foods at home.

Red Light foods: Generally means "Don't go there" as they cannot be controlled. (yet!) It is best to avoid these foods until you can learn how to manage them.

Identifying which foods trigger you to eat inappropriately can help you manage them better.

Coca Cola

Just when you thought you knew everything....


1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl... Let the "real thing" sit for one hour, then flush clean.

4. The citric acid in Coke removes stains from vitreous china.

5. To remove rust spots from chrome car bumpers: Rub the bumper with a crumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

6. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away corrosion.

7. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

9.The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days.

10.To carry Coca Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly Corrosive materials.

11.The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

AND DIET COKE IS EVEN WORSE!

What is aspartame?

Aspartame is a low-calorie sweetener. It is used to sweeten a variety of foods and beverages and as a tabletop sweetener.

Why is aspartame used?
Aspartame is about 200 times sweeter than sugar, tastes good, enhances citrus and other fruit flavors, saves calories and does not contribute to tooth decay.

What is aspartame made of?
Aspartame is made by joining two protein components, aspartic acid and phenylalanine, and a small amount of methanol. Aspartic acid and phenylalanine are building blocks of protein and are found naturally in all protein-containing foods, including meats, grains and dairy products. Methanol is found naturally in the body and in many foods such as fruit and vegetable juices.


Aspartame is dangerous

Symptoms of claimed aspartame poisoning include:
Headaches/Migraines, Dizziness, Seizures, Nausea, Numbness, Muscle spasms, Weight gain, Rashes, Depression, Fatigue, Irritability, Tachycardia, Insomnia, Vision Problems, Hearing Loss, Heart palpitations, Breathing difficulties, Anxiety attacks, Slurred Speech, Loss of taste, Tinnitus, Vertigo, Memory loss, Joint Pain

Aspartame metabolizes into a poison and other dangerous chemicals (despite the claims of the manufacturer to the contrary), and therefore, it can trigger or worsen the following conditions:


Brain tumors, Arthritis, Multiple sclerosis, Epilepsy, Chronic fatigue syndrome, Parkinson's Disease, Alzheimer's Disease, Mental retardation, Lymphoma, Birth defects, Fibromyalgia, Diabetes, Thyroid Disorders

Many people report that if they regular consume products containing aspartame, such as Diet Coke or Diet Pepsi, over time the symptoms, especially headaches, become progressively worse, often beginning within an hour of consuming the aspartame. At the office here, several people have commented that they have noted these same symptoms. Since aspartame is combine with caffeine, it is difficult to know which (or both, or neither) are related to the symptoms.

Studies are showing people who consume Diet sodas are NOT losing weight any faster than those who drink pure water.

Do you want to put poision in your body?

AM I HUNGRY OR JUST EATING

AM I HUNGRY OR JUST EATING
The first thing that came to my mind was going out to eat.

Why do we like to do this - Well, first of all we sit and relax while we are eating. No getting up to get something we forgot or something someone else wants. We sit, we relax and we enjoy our food - after all we are paying for it! When we get up from the table we usually say - that was really good.
Let's think about when we eat at home. We don't always set the table nicely because after all we don't have company - it's only us. Sometimes we eat on the run - no time to sit down because I need to be somewhere. Maybe I just microwave whatever and eat it standing up. No wonder a couple of hours later I forgot I ate at all!
This week I would like you to try eating like you are company. Use the good dishes, sit and relax at dinner. Think about the food and how good it is. Plan to eat some of your favorite meals. Aren't we more satisfied when we are eating foods we really like. Try a new recipe. Take the time to plan!!! You can do it!
What are You Really Hungry For?
Do you ever find yourself looking for food when you know you aren't hungry? Well, chances are you are looking to fill an emotional need.

When you feel insecure you may need confidence.
When you feel sad or depressed you may be looking for happiness.
When you feel worried or anxious you may need to feel calm or in control.
When you feel bored you may need stimulation.
When you feel frustrated you may need to feel in control.
When you feel hurt you may be looking for healing.
When you feel trapped you may be looking for freedom.
When you feel overlooked you may be looking for respect.
When you feel lonely you may need contact with your friends.

The first thing we need to do is figure out which emotion is pulling us toward the unwanted behavior of overeating when we aren't hungry. Keep a journal in the kitchen or your purse and write down the emotions that seem to be predominating.

What non food behaviors will give you what you are looking for?

Here is a list of ideas.
Do a craft or hobby
Walk the dog.
Teach your dog a new trick.
Start a blog about your weight loss journey.
Add songs to your i pod.
Take a walk.
Do a little yard work.
Go to the library or coffee shop and read.
Call a friend.
Watch a funny movie.
Sign up for a community college class.
Put on clothes that make you feel good. (get outta your sweats!)
Give yourself a pedicure.
Try a new look with your hair or make up.
Play a game.
Start a journal.
Draw or paint.
Pray.
Go take some outdoor photos.
Learn how to play the piano or an instrument.
Take a bubble bath or a hot jacuzzi.
Clean out a junk drawer.
Volunteer at a local hospital, animal shelter, or homeless shelter.

This list could be never ending. Find something that works for you and keep moving forward with your weight loss success.

"If hunger is not the problem, then eating is not the solution."

1 Corinthians 6:20 For God has bought you with a great price. So use every part of your body to give glory back to God because he owns it


There is no doubt that being in shape spiritually is the most important kind of fitness. But being in shape physically is very important as well. There are four parts of your being - physical, mental, emotional and spiritual – all should be healthy and in sync for you to function most productively. Your body is the temple of God, and you must honor Him with the care you take of it. Seek a balance, and try to be healthy and God-honoring in every part of your life.

Looking back over what happened along the way in our weight loss journey can give us some insight into how to handle situations which will surely come around again. We all have a personal library of experiences to build on - Feedback not Failure.

Here are a few questions to ponder - fill in the blanks:

I am most successful in my weight loss journey when I _______________.

The biggest obstacle to my weight loss success is ________________.

I really feel proud of myself when I _______________.


AUTOBIOGRAPHY IN FIVE SHORT CHAPTERS

I WALK DOWN THE STREET.
THERE IS A DEEP HOLE IN THE SIDEWALK.
I FALL IN.
I AM LOST....I AM HELPLESS.
IT ISN'T MY FAULT.
IT TAKES FOREVER TO FIND A WAY OUT.

I WALK DOWN THE SAME STREET.
THERE IS A DEEP HOLE IN THE SIDEWALK.
I PRETEND I DON'T SEE IT.
I FALL IN AGAIN.
I CAN'T BELIEVE I AM IN THE SAME PLACE.
BUT IT ISN'T MY FAULT.
IT STILL TAKES A LONG TIME TO GET OUT.

I WALK DOWN THE SAME STREET.
THERE IS A DEEP HOLE IN THE SIDEWALK.
I SEE IT IS THERE.
I STILL FALL IN...IT'S A HABIT.
MY EYES ARE OPEN.
I KNOW WHERE I AM.
IT IS MY FAULT.
I GET OUT IMMEDIATELY.

I WALK DOWN THE SAME STREET.
THERE IS A DEEP HOLE IN THE SIDEWALK.
I WALK AROUND IT.

I WALK DOWN ANOTHER STREET

Psalm 23 1 The LORD is my shepherd, I shall not be in want.

I really loss sight of my goals and have gain some back but I gave it all back to Jesus last Tuesday and so far have taken off 8 pounds. I just don’t know what happen but some how I lost me!! I am so happy to be back and loosing again. I am so on fire to do this and try to maintain again! I don’t have as much to loose this time and so far doing it solo with no weight watchers but if I get in a bind I will go back. I have to remember I am not alone, I have Jesus. I have not a hungry spell either! He is so amazing. I feel like I let Him down by gaining some back but He is showing me that He is all I need to do this. Weight Watchers or any support group is a way to help us learn. I am so blessed to have Jesus with me on this journey!

Positive Attitudes

....

Here are some positive sayings you can say when you're feeling down.....


.. I am a worthy person who deserves to succeed.
.. I will be the little "choo-choo" who could.
.. I will chew my food slowly, so I can enjoy every bite.
.. I believe in myself. What others think doesn't matter.
.. I can exercise anywhere, at sink, stove, table, desk.
.. I enjoy giving compliments, because I enjoy receiving them.
.. One positive thing I can give away free, is a smile.
.. I want to lose weight for me, because I'm worth it.
.. Each time I pass a mirror, I will look and say "I love you".
.. I will make an extra effort to be loser, 'cause I am a winner.
.. I am an intelligent person who knows what to do to lose weight.
.. Today, I will do for myself, as I do for others.
.. I will keep a positive attitude because that makes me feel good.
.. My dieting pals friends make me feel important. I will succeed.
.. It is nice to be important, but more important to be nice.
.. Think sweet thoughts, not thoughts of sweets.
.. You haven't failed until you quit trying.
.. Diet: something you put off until you are putting too much on.
.. I will go to great lengths to avoid going to great widths.
.. Friendship is to people, what sunshine is to flowers.
.. Believing is the beginning of a dream coming true.
.. It's not what's in the house or around it's what goes in the mouth.
.. Today is the tomorrow you promised to start your life style changes.
.. A pint of good example is worth a gallon of advice.
.. Success has no calories, but it sure tastes sweet.
.. A stumbling block can be help, if it jolts us onto the right track.....

.. ..

Setting Goals ....


What do you think it's going to take for you to be successful at losing this weight and keeping it off forever? We hear over and over again that the answer is changing our behaviors and learning newer, healthier, habits...I agree wholeheartedly.

At the same time, my own journey has taught me that this is no easy task. We are creatures of habit and we become acclimated to all the behaviors that we've learned throughout the years. We've got to learn to take this step by step and remember that every little change, no matter how minute it may seem at the time, is another step in the right direction......another goal reached.

Keeping sight of your ultimate objective is important. But, you must keep in mind that it's the small goals you set for yourself that will eventually get you there.

Here's some ideas for setting goals for yourself: ....

* Set a goal to journal EVERY DAY! ....
* Make it a goal to exercise a certain number of times out of the week...or take it one day at a time if you're just starting out. ....
* Try buying a new outfit...a size down...put it somewhere you can see it every day and imagine how you'll feel when you can get into it! ....
* Getting to your meetings EVERY week! Especially when you're not wanting to go! ....
* Meeting those guidelines for a day...then a week. ....
* Changing your attitude. ....
* Always parking farther away from a store so that you take a few extra steps to get there. ....
* That one extra sit-up you do each day...eventually reaching a number you didn't ever imagine. ....
* That extra walk around the block...that can lead to running for miles! :) ....
* Have a ring you haven't worn in years? Get it out. ....
* Is there a red light food you just can't be trusted with? Make it a goal to avoid it for a week. ....

Acknowledging every goal will help keep you motivated for the long run. It will help you to see the progress you are making and it will show you the changes you need to make for lifelong success! Think about your day, your lifestyle....now think about the things you could change and make them happen....set your own goals. Over time I think you'll see how these small changes can make a huge difference. ....

HAVE YOU EVER JUST SNAPPED?

Oreos, chips, ice cream, hot chocolate chip cookies , cupcakes - can any of these food send you on a binge?

When was the last time you promised yourself you were going to eat only one cookie or just a handful of chips and you ended up finishing the whole bag? How do you feel after you've emptied out the bag? What do you say to yourself?

We all have foods we call "red light" foods. A red light food is so alluring that we can lose control and wind up overeating. Red light foods are different from your favorite foods(foods that you love), comfort foods (which are often linked to a sense of home and contentment) or food cravings (desire for a food that you haven't had in a long time). Red light foods are distinguished by a lack of self control relating to a specific food.

How do we control these red light foods? In the beginning we may need to avoid them. We may want to to keep them out of the house. Learning to put red-light back into our program in a controlled way will allow us to learn to handle them. Eating a piece of pie at a restaurant is one way to learn portion control. We eat one piece and then leave the restaurant, leaving the rest of the pie there.

Red Light! Green Light! Yellow Light!




Are there certain foods you must stay away from completely or you'll eat the whole bag or package? We call them trigger foods. Foods we just can't stop eating no matter if we are hungry or not. RED LIGHT! We need to identify those foods so we know how to handle them. (or not)

You may need to avoid these foods altogether until you can eat sensible portions. Just because it's a red light food now, doesn't mean it always will be.

Manage Your Environment by not bringing them into the house. You may be able to eat them under controlled circumstances. (A 1 ounce bag of chips while eating lunch with co-workers)

Foods that require caution are considered YELLOW LIGHT! You can control these foods in some situations but not others.

Purchase single serving packaging or just prepackage your own portions.
Is there a lower calorie substitute for your red or yellow light food? Maybe even one that doesn't taste as good so you don't want to eat as many.
Don't allow yourself to get too hungry.
If you feel you have to have a certain food in the house for your spouse or children make sure it is in a cupboard that you don't open often. Whatever you do don't leave it/them on the counter!
Always plan ahead.

You feel in control when eating GREEN LIGHT foods. Yay! It's not all about being out of control!

Having a firm goal to set your eyes on will also help you manage your RED and YELLOW light foods.

Is your goal important to you? Find strategies to stay in control and you can reach whatever goals you set for yourself!

A Healthy Breakfast for Weight-Loss Success....
Whether you prefer eggs, yogurt, or oatmeal, getting a healthy breakfast under your belt sets the tone for a day of weight control and fewer calories overall. In fact, research shows that people who start their day with breakfast make healthier choices and have a lower body mass index in general. The breakfast effect is even stronger for women than men. ....
If we skip breakfast, we'll make unhealthier choices at lunch. People who skip breakfast eat more during the day, this is partly due to a thought process in which people believe — incorrectly — that if they don't eat breakfast, they can eat more at lunch or dinner. ....
Here's the reality. On a physiological level, your breakfast choices — or lack of them — can set off a cycle of cravings and blood sugar spikes that spells doom for weight control. Better to start the day with stable blood sugar and ultimately fewer calories, courtesy of breakfast, says Banes. ....
Breakfast Calories: What to Eat ....
You may have to find your perfect breakfast food through a trial and error process. Think outside the breakfast box. It's fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods, ....
Here are other ideas: ....
Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group. ....
Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day. Although this study showed no effect of egg consumption on cholesterol levels, this may not be the right choice if you already have high cholesterol. Ask your doctor about egg substitute alternatives. ....
Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts. ....
Breakfast Calories: Ideas for Slow Starters....
Not everyone leaps out of bed ravenously hungry. ....
When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that's fine. Have a little yogurt with cereal in it, a little bit of peanut butter on some crackers, or a granola bar with a little bit of protein in it. It doesn't have to be traditional breakfast foods. ....
Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can solidify a healthy habit that will last a lifetime. ....

Ways to stay on track by Weight Watchers
Drink up.
You might think hunger is drawing you into that deli, but in reality, water may be the only refreshment you need, says Delman. Carry a water bottle during the day and drink from it often—especially if it's hot or humid.
Shop for your hotel.
Before you book your lodging, ask if the location has a fitness center or even better, scheduled group classes. If you're traveling with a friend or family member, invite them to join you for a workout.
Be a teetotaler.
A single fruity drink poolside can add 600-plus calories to your daily intake, says Zehetner. If you must have an alcoholic beverage, avoid anything that has more than one or two ingredients. Smart choices include wine spritzers, light beers and rum and diet cola.
Do a walk-by.
Buffet tables are wonderful but not always if you're trying to watch what you eat. Delman suggests assessing the entire table before you get in line so you can select items that you really want. And don't be afraid to serve yourself. Chefs are trained to pile it on. Can't wrestle the spoon away? Ask for smaller portions.
Get an exercise wake-up call.
Sure it's tempting to sleep in, but carving out 30 minutes in the morning for the treadmill or lifting weights will boost your calorie burn for the whole day.
Be a dinner detective.
Don't be embarrassed. Ask your server about portions and ingredients. For example, inquire about how many eggs the chef uses in her omelets, says Zehetner, and whether or not a sauce is made with cream or butter.
Share and share alike.
A single restaurant dessert is designed for between two and four people, says Zehetner. "And they're really rich—loaded with calories. Don't eat an entire serving of cake by yourself," he says. Instead, get one or two servings for the entire table. "Fill up on veggies and protein at dinner and make dessert what it is: a treat."

goals

Developing SMARTER Goals....

Be clear and specific about what you want out of a weight-loss program, and you will find many ways — large and small — to get it.....

.. ..

Be assured: A goal doesn't have to be something extraordinary or life changing. It can be as simple as wanting to lose ten pounds by your birthday; ridding yourself of blood-pressure medication once and for all; or having enough energy to keep up with your kids. Don't be intimidated into thinking you must have a goal that is perceived by others as dynamic or extraordinary — like losing 100 pounds in a year or climbing ....Mt... ..Everest.........

What makes a goal good? An easy way to ensure success in reaching your objective is to make your goal SMARTER: ....

Specific and clearly defined
Motivating and stimulating
Achievable
Rewarding
Tactical (have tactics, strategy, and discipline)
Evaluated
Revisable ....

An effective goal is specific and clearly defined. Goals should be specific, so there can be no doubt about your intentions and direction. If you set a goal to be as fit and tough as Angelina Jolie in Lara Croft: Tomb Raider, you have not given yourself a clear-enough target at which to aim. Your efforts will lack focus and an effective means of measuring success. A better-defined and clearer goal is: "I'm going to make a commitment to myself for the next three months to get into shape so I can join my company's corporate challenge walkathon." Most studies show that clear and specific goals with a well-defined target are more effective than general "do your best" or "do better" goals. Specific goals also enable people to use and deal with negative and positive feedback intelligently. When your goal is clear and specific, you can answer questions about your objectives and manage criticism from yourself and others. ....

An effective goal is motivating. Although not every goal is going to be huge and thrilling, it should be energizing. Tailor your objectives in a way that fires up your enthusiasm and eagerness to get started. The most helpful approach for creating motivation is to come up with a clearly defined (see above) and challenging (but not impossible) goal that really gets you hopping. For example, let's say you've been wanting for months to carve out some quality time with your partner and you've always been curious about ballroom dancing. Well, sign yourselves up for a class one night a week (with your partner's blessing, of course), so you can do something physically active and spend a fun evening out. This will fuel your motivation in the short-term (you have this activity to look forward to every week) and fits in well with your plan for getting into better shape — a longer-term goal. ....

An effective goal is achievable. One of the most common self-defeating behaviors is setting unrealistic goals — overreaching in order to prove something to ourselves immediately — and then failing to follow through. Set goals that you know in your heart you can and truly want to achieve. You have to know and be honest about your own capabilities and limitations. ....

While your goals should get you excited, they also need to be balanced: Use your knowledge of yourself, taking into account your strengths and weaknesses, plan ahead, and set a realistic time frame. For example, let's say that today you've decided you are ready to start losing weight, and you want to completely overhaul the contents of your kitchen, including the fridge, pantry, cupboards, and utensil drawer, so you can cook all your meals from scratch starting this weekend. This scenario sounds pretty challenging. So challenging, in fact, that you might feel your motivation deflate as you recognize the enormousness and impossibility of the task under such a tight deadline. ....

You can prevent squashing your enthusiasm by breaking this objective down to smaller, more-reasonable tasks that can be accomplished over a longer time period: Maybe this weekend you can clean out the fridge, throw away some of the junk food hanging around your kitchen, and cook one healthy meal for yourself. That's a good short-term goal that will power up your motivation and convince you that your weight-loss program is doable and not overwhelming. Then next week, you can handle the pantry and cupboards, and try another new recipe or two. The week after, you can invest in some new kitchen utensils to bring out your inner chef — further fueling your motivation and helping you to master a more long-term goal. Set reasonable deadlines for yourself, so that you can succeed. ....

An effective goal is rewarding. A target that's too easily reached barely qualifies as a goal in the first place. Try not to underestimate yourself and what you can do. Signing up at a gym and consistently going is a worthy accomplishment, but don't forget to challenge yourself while you're there. Try a class you've never experienced before — like beginners' kickboxing or a spinning class. If you set a goal that's too easy to reach, you stand the chance of losing interest in pursuing it. ....

An effective goal is tactical, strategic, and disciplined. Here's where it's okay to borrow from Angelina Jolie — much like the discipline it takes to train for an action movie, your tactics and strategies are fundamental to the mechanics of reaching a goal. They help you to be flexible under changing or unexpected circumstances while keep your eye on your main objective. If, for example, you were expecting to eat at home tonight, but it turns out you need to go out for a business dinner, then you can draw from you list of tactics and strategies on how to deal with an unplanned-for situation. The good news is that when you routinely marshal your tactics and strategies, you remain committed to a goal and it eventually becomes an automatic response. ....

An effective goal can be evaluated. Goals should be quantifiable and measurable in some way, meaning you should know if you're on the road to success, and when you're going to arrive. The more specific your goals are, the easier it is to evaluate your progress and determine if you're on track. For example, weighing yourself once a week will let you "see at a glance" if you're heading in the right direction. And keeping a food diary would be another good way to keep track of your "energy balance" (calories consumed versus calories burned.). When you're evaluating your progress, however, you need to be sure your methods are objective and accurate. Keep in mind that your weight may fluctuate depending on the time of day. Monitoring your weight-loss progress can be a lot like monitoring the return on an investment in the stock market. While it's important to look at yearly returns, checking on your investment every day could be less realistic than taking the longer view. ....

Reasonably spaced quantitative feedback lets you know where you stand in relation to a goal — whether you need to redouble your efforts, or whether it would be a good idea to come up with a whole new game plan. And, when you're evaluating your progress, you should assess and reflect on your emotions as well, examining how you feel about the changes you're making in your life. Self-assessment and reflection are an important part of evaluation. ....

An effective goal is revisable. Goals need to be updated as circumstances change. For example, if you take on a new position that involves extensive travel, well, your goal to cook most meals at home will no longer be achievable and will need to be revised. You could get pregnant, divorced, married, promoted, demoted, suffer an injury — any number of circumstances could require revising your goals. Making any type of change does involve adjustment. It's just like buying a new pair of shoes. At first you're excited, so you might grin and bear the pain of "breaking them in." If they're a good fit, you'll get through it and wear them time and again. But if they're too big or too small or just plain too uncomfortable, after a while you'll begin to question whether or not they're worth the pain and trouble. The main point is that sometimes your goals need revising because they weren't the right goals to begin with and sometimes they need revising because circumstances have changed. ....

.. ..

.. ..

steering

2 Timothy 4:18
And the Lord shall deliver me from every evil work, and will preserve me unto his heavenly kingdom: to whom be glory for ever and ever. Amen.

Wes looked at the sign on the refrigerator door: God is watching! What a thought! Everything he did was under God's watchful eye. A slight groan escaped his lips as he thought of the times he'd cheated through the week. He hoped it was worth it. Actually, Wes kind of liked the sign. It made him think, and once he got to thinking, his diet wasn't so bad. God had helped him avoid a lot of unnecessary snacks. There were worse things to have happen to you than to have God watching every move you made. Wes felt pretty confident. With God's help, he was really going to make it through this thing!

Today's thought: God's steering me clear of the fat traps!

Standing firm

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.

Weak

Isaiah 40:11
He shall feed his flock like a shepherd: he shall gather the lambs with his arm, and carry them in his bosom, and shall gently lead those that are with young.

Mary blew it. She had been doing so well, then she gave in completely. In a week she gained back what had taken her a month to lose. Depressed, she called her mother for comfort. Mom was always good at that. If anyone could get her back on the right track, it was her mother. She could always trust her mother to give her sound, loving advice. God is like that. We can trust that He will guide us along good paths. When we need someone to comfort us without condemnation, God is always there for us. He will gather us to Himself and make us ready to go on.

Today's thought: I may be weak, but I'm strong enough to call on God's help!

"A" Is for Apple — and Antioxidants...

"A" Is for Apple — and Antioxidants....

When it comes to fruit, apples are among the best of the best. They offer great taste with fewer calories than many other fruits, they give you the biggest nutritional dose per gram, they have incredible antioxidant power, and they're portable — so you can eat them anytime, anywhere. ....

Apples are a good source of vitamin C, though they don't have many other vitamins. However, they make up for that with their strong disease-fighting ability, thanks to their high concentration of antioxidants. In this regard, they're comparable to blueberries, which are often touted as having the highest antioxidant levels of all fruits. ....

Among these disease blockers are flavonoids (found in the flesh as well as the skin of apples), which help keep blood vessels healthy, reduce inflammation throughout the body, prevent DNA damage that can lead to cancer, and slow cancer cell growth and reproduction. The fiber in apples inhibits cancer cell growth as well, and lowers "bad" cholesterol. Research from ....Cornell.. ..University.... has recently suggested that apples may even help guard against Alzheimer's disease. ....

With all its benefits, this low-cal fruit (a medium apple has 80 calories) really does make a great daily snack. Apples come in hundreds of varieties, too, so your taste buds will never get bored. Many are ideal for baking, making it easy for you to include apples in dozens of sweet or savory recipes. Try dusting one with cinnamon and Splenda and popping it in the oven. ....

Apples are available year-round, but they're in their prime during the fall. Choose apples with smooth, clean, shiny skin. Avoid apples with dull skin, bruises, and punctures. To keep them fresh, store them in the refrigerator for up to two weeks. ....

So before you leave the house for the day, get in the habit of throwing an apple in your bag. And whenever you get a hankering for something crunchy, grab an apple instead of that bag of chips. ....

No More Dieting

No More Dieting

Does anybody know when the word diet went from a noun to a verb?
Noun: Food and drink regularly consumed
Verb: An allowance of food prescribed for a special reason (as to lose weight)

I'm going on a diet. Getting or going on something means at some point you'll need to get off. Nobody loses weight to regain it! We really need to look at weight loss more as a new lifestyle and not a diet. (verb) It is critical that we lose weight in a way that we can live it.

Are you making changes in your diet (noun) that are too extreme? Or can you see the changes fitting into your lifestyle for the long run? WW and the Momentum plan really are set up to be satisfying and sustainable.

Some changes you may have seen as far as Eating Wisely:
You prefer to eat more fruits and veggies.
You are drinking plenty of water and see the health benefits.
You are choosing foods from the filling food list as you can tell they keep you satisfied.
Knowing when to add some protein and keep hunger at bay.
You are only eating a small piece of pie for dessert instead of 1/2 pie.
You realize 1 oz of chips is really enough.

What have you noticed about Moving More?
Are you beginning to enjoy it?
Do you take notice of how you feel when you forget to exercise?

Are you Thinking First more often?
I hope you are thinking about the choices you have. Hmmmm, an apple or some chips? It's a choice and it's your choice. Are you beginning to reach for the healthy foods first?
Have you taken note of how your clothes feel?
Are you feeling healthier?

Do You Believe You Can Succeed?

Do You Believe You Can Succeed?
Beliefs are ideas we think are true, and they affect our daily actions. If you have a limiting belief or other negative thoughts it can slow you down or even stop you from reaching your Winning Outcome. (your goal)
You are much more likely to succeed if you:
Believe your weight goal is desirable and worth it.
• Is your goal important to you? You can have a lot of support from friends and family but you need to do this for yourself. How do you feel when you know you are in control of your life instead of food? Are you trying to improve your health? We generally just feel better when we are at an appropriate weight. Losing weight takes effort and work. Is it worth the effort?
Believe you are capable of achieving your goal.
• I'm sure you have achieved many things in your life. The same positive qualities that have helped you achieve what you wanted in life (a degree, a family, your first house) are the same qualities that will help you reach your goal. Break down your larger goals into small steps.
Realize that you deserve to achieve your goal.
• Think of all the people who appreciate you. Surely they would all agree you are worthy of achieving weight loss success. So why is it that we don't think we are worthy? You deserve to feel and look your best. Quit giving yourself the leftovers!! Realize that achieving your goals are important and make time for yourself to do some meal planning, activity, etc. When everybody's needs comes before ours we are telling ourselves that our needs and goals are not as important as others. That isn't true!!
I believe in you! Do you believe in you?

5 real-world weight loss solutions



1) Use forward thinking - sounds simple, but it's a fact: if you plan ahead for 'weak' diet moments, you'll know what you're supposed to be eating each day, and you'll be less likely to slip and succumb to momentary temptations.

2) Fast Food Is OK – as long as you order smart! Most fast-food restaurant menus offer low-calorie options; learn what they are before you show up to avoid last-minute temptations.

3) Get Comfy - make new food choices and behaviors automatic by repeating them over and over, until they feel as natural as brushing your teeth. If you're tempted to 'cheat' or take a break, it means your diet was not comfortable, and was too harsh. You need to make your diet sustainable and lasting.

4) Collect Calorie Bargains - find three or four lower-calorie versions of what you typically eat three to four times a week and make substitutions you can live with, forever. (Just make sure you don't overindulge in your newly found Calorie Bargains - that defeats the purpose!) My meal plans have built-in Calorie Bargains, to give you easy, brand-name substitution options that will still keep you on track.

5) Follow my 'Think Before You Eat x 3 Rule' – before you put any food in your mouth, take three seconds to ask yourself three questions: "Am I really hungry?"; "Does this item have nutritional value?"; and "Is this food splurge-worthy?" Be certain that any extra calories are worth the extra time it will take to burn them off!

Save me from me

Romans 10:9
That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved.

Why do so many people believe that God has absolute power over life and death but doubt whether He can do anything to help them transform a small part of their own lives? Why should a few pounds of flesh be a more insurmountable obstacle than a mountain or a stone that sealed a tomb? True faith reminds us that our Lord is the Lord of the impossible. He enables us to rise above our limitations through the power of the Holy Spirit. Our God must be the Lord of the diet, too. The Lord who resurrected Jesus Christ on Easter morning will faithfully resurrect us from a tomb of obesity and flesh. Trust in God's power, for by it we are saved.

Today's thought: I need Jesus to save me from me!

Choices

Stay alert to who is around you. Choosing the right friends is one of the top lessons I've learned about staying true to my diet. It's amazing how a friend's suggestions or words can take you on a detour from where you want to be. Yet the right words and encouragement can bring joy and peace.

Keep focused on the road ahead. Knowing where I want to be spiritually is a big step in the right direction. When I have a vision of what a follower of Jesus looks like, I'm better able to follow through. And keeping my eye on my weight goal will help me keep focused.

Don't be overconfident. Overconfidence in my own power and abilities is very dangerous. Every time I think I've got a problem under control, I discover once again how much I need God. However, living daily with my desperate need for a Savior keeps me on the right path.

Not Alone

Psalm 32:8
I will instruct thee and teach thee in the way which thou shalt go: I will guide thee with mine eye.

God often answers our prayers through the people He sends into our lives at key times. It is good to seek out the support of others who can relate to what we're going through. Pray that God will lead you to such people, so they might accompany you through the tough times.

Today's thought: Help me remember that I'm not alone!

In 5 years

How old will you be in five years? Take a moment and think about it. Who will you be in five years? What will you look like in five years? What will you weigh?
I know these are hard to answer because it is the future but what you are doing in the present, can and will have an impact on you in 5 years.
What are you eating?
In the next five years you can do nothing or.... you can choose to dream, set goals and reach them. Either way, you will be five years older. That birthday might find you dissatisfied, restless and wondering.
Or......you could find yourself invigorated, purpose directed, looking back at a satisfying stretch of life.
It's your choice!

Seems

1 Thessalonians 3:4
For verily, when we were with you, we told you before that we should suffer tribulation; even as it came to pass, and ye know.

Why don't diets get any easier? Chocolate cake is just as tempting a month or two after you start dieting as it is the day after you start. Time doesn't heal the cravings that go along with diets. There is suffering in dieting. For that reason, a good attitude and strong state of mind are essential for a productive, long-lasting diet. God gives us strength of character and determination. There is no tribulation, even dieting, that God can't get us through. Diets may not ever get easy, but they do get manageable when we add God's strength and perseverance to our own.

Today's thought: What seems impossible, God makes possible!

GARDEN OF SUCCESS

GARDEN OF SUCCESS

PLANT FIVE ROWS OF PEAS:
PATIENCE
PERSEVERANCE
PREPARATION
PLANNING
POSITIVENESS

PLANT 3 ROWS OF SQUASH:
SQUASH NEGATIVITY
SQUASH DIETING
SQUASH DEPRIVATION

PLANT FIVE ROWS OF LETTUCE
LET US BE POSITIVE
LET US TAKE RESPONSIBILITY
LET US BE IN CONTROL
LET US REWARD OUR ACCOMPLISHMENTS
LET US BE EMPOWERED

NO GARDEN IS COMPLETE WITHOUT TURNIPS
TURN UP WITH A POSITIVE ATTITUDE
TURN UP WITH A SMILE
TURN UP WITH NEW IDEAS
TURN UP WITH REAL DETERMINATION
TURN UP WITH SUCCESS

MAY YOUR GARDEN FLOURISH!!

All this positiveness from our garden can help us every day to be successful at weight loss. Vacation time is here and we can make it work for us!!

Vacations are about stress relief and taking care of ourselves. Having more time for ourselves for planning and fun activities can really help us stay in control. Planning and tracking can make vacations successful at the scale.

Much honey

Proverbs 25:27 It is not good to eat much honey, nor is it glorious to seek one's own glory.

The average person consumes about 175 pounds of sugar every year. That is more than the body weight of an average American, so it's no wonder that so many adults and children are unhealthy. Proverbs 25 tells us that eating too much honey (or sugar) can be detrimental to our health. Controlling the amount of sugar you eat is a simple and healthy principle that can add years to your life and health to your years. Live wisely and safely within the bounds that God has given you in His Word. Enjoy life and have fun, but follow the rules that God gives you to be healthy, wealthy and wise!

Romans 8:18
For I reckon that sufferings of this present time are not worthy to be compared with the glory which shall be revealed to us.

Jimmy was fascinated by the cocoon. He watched the caterpillar work on its new home for hours. Everyday he came in to look at the cocoon. When the monarch butterfly finally emerged, Jimmy was delighted. God works some amazing miracles in nature. It shouldn't be so hard to believe that He will work such miracles in the lives of His people. Losing weight might not seem like a miracle, but for those who struggle with their weight, it often feels as if only a miracle will suffice. If God can transform a caterpillar into a beautiful butterfly, He certainly can help us when all we want is to lose weight.

Today's thought: I am one of God's miracles, and He will help me be my best!

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.

Giving

Hebrews 11:6
But without faith it is impossible to please him: for he that cometh to God must believe that he is, and that he is a rewarder of them that diligently seek him.

Tim always said that God really didn't help him much. The trouble was, Tim never did much for God, either. He rarely prayed, hardly went to church, and didn't even own a Bible. When someone suggested that Tim might go on a diet, he said dieting didn't do any good. Tim pursued a diet about as apathetically as he pursued God. We will never succeed in anything unless we dedicate ourselves-body, mind, and soul-to achieving our goal. A deep and driving faith can be the perfect model for our diets. If we will strive to lose weight as much as we strive after God, He will bless our effort.

Today's thought: I'm giving everything I've got to losing weight!

Think before you eat

5 real-world weight loss solutions

Here's how you can find the order and motivation that you'll need to start exercising and thinking about what you eat:

1) Use forward thinking - sounds simple, but it's a fact: if you plan ahead for 'weak' diet moments, you'll know what you're supposed to be eating each day, and you'll be less likely to slip and succumb to momentary temptations.

2) Fast Food Is OK – as long as you order smart! Most fast-food restaurant menus offer low-calorie options; learn what they are before you show up to avoid last-minute temptations.

3) Get Comfy - make new food choices and behaviors automatic by repeating them over and over, until they feel as natural as brushing your teeth. If you're tempted to 'cheat' or take a break, it means your diet was not comfortable, and was too harsh. You need to make your diet sustainable and lasting.

4) Collect Calorie Bargains - find three or four lower-calorie versions of what you typically eat three to four times a week and make substitutions you can live with, forever. (Just make sure you don't overindulge in your newly found Calorie Bargains - that defeats the purpose!) My meal plans have built-in Calorie Bargains, to give you easy, brand-name substitution options that will still keep you on track.

5) Follow my 'Think Before You Eat x 3 Rule' – before you put any food in your mouth, take three seconds to ask yourself three questions: "Am I really hungry?"; "Does this item have nutritional value?"; and "Is this food splurge-worthy?" Be certain that any extra calories are worth the extra time it will take to burn them off!

God knows

Galatians 6:9
And let us not be weary in well doing: for in due season we shall reap, if we faint not.

Janet was tired of dieting. She had been at it for almost six months. She looked better, and knew that she was doing the right thing. Taking the pounds off had been hard, but sometimes Janet felt that keeping them off was even harder. Thin people didn't understand that dieting wasn't just something to do to lose weight. For a person with weight problems, it had to be a way of life. God knows that dieting is hard. He knows dieting can be a bore. More than that, He knows we need help to diet. Rely on God. He won't let you down.

Today's thought: I will take dieting one day at a time, one pound at a time!

Matthew 10:22
'And ye shall be hated of all men for my name's sake: but he that endureth to the end shall be saved.'


Christ has a powerful lesson for those who choose to diet. Dieting makes us different, and it is never easy to be different. Being Christians made the disciples different, and they had to suffer many things for their difference. People who are different are often excluded by others. Sometimes they are even abused and persecuted for their differences. There was only one reason the disciples were able to persevere in their faith, and that was the presence of the Holy Spirit in their lives. That same Spirit can give us the power to be different and the strength to persevere, even through a tough diet.

Today's thought: Christ helps those who choose to be different!

Decide

Luke 21:19
'In your patience possess ye your souls.'

Arlene asked the Lord for just a little more patience. She looked at the clock. She had eaten lunch just three hours before, and now her stomach was telling her to eat again. She knew she really couldn't need food again so soon. She concentrated all her attention on the project she was working on and repeated again and again that she wasn't hungry. Before she knew it, she was finishing the project, her hunger had died down, and it was almost five o'clock. Quickly, Arlene thanked God for helping her hang on awhile. It wasn't nearly as hard to get by with God giving her strength and support.

Today's thought: Decide to control your stomach instead of letting it control you!

NEVER QUIT PLEDGE

NEVER QUIT PLEDGE

Today I promise I will not quit.
I pledge that no matter how many ups and downs I pass through,
I will continue on my journey. I pledge to make a NEW START today,
and forgive myself for my past,
And to stop being so critical of myself.
I pledge to take control of myself,
To stop making excuses,
And stop blaming other people or situations.
I pledge to treat myself as I would my Best Friend,
Because that is who I am.
I pledge to stay in the race And to be a WINNER!