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?
Wednesday, July 29, 2009
Monday, July 27, 2009
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!
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!
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!
Sunday, July 26, 2009
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.
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.
Friday, July 24, 2009
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!
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!
Wednesday, July 22, 2009
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!
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!
Thursday, July 16, 2009
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!
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!
Monday, July 13, 2009
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.
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.
Saturday, July 11, 2009
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!
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!
Friday, July 10, 2009
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!
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!
Thursday, July 9, 2009
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.
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.
Tuesday, July 7, 2009
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!
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!
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!
Monday, July 6, 2009
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!
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!
Friday, July 3, 2009
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!
'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!
Thursday, July 2, 2009
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!
'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!
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!
Tuesday, June 30, 2009
weary
Galatians 6:9
And let us not be weary in well doing: for in due season we shall reap, if we faint not.
Gwen hadn't seen Ed in almost five years. When they had last been together, she had been very overweight. She had struggled and fought to lose over the years, and she was quite proud of what she had accomplished. She could hardly wait to see his reaction. That was one of the best things about losing weight: seeing the faces of old friends who could hardly recognize you. The looks she got made the fight worthwhile. Their disbelief made Gwen feel she had performed a miracle. Good things truly did come to those who waited and stuck to their hope. God had blessed her a hundredfold.
Today's thought: What I lose today in weight will be gain in other ways tomorrow!
And let us not be weary in well doing: for in due season we shall reap, if we faint not.
Gwen hadn't seen Ed in almost five years. When they had last been together, she had been very overweight. She had struggled and fought to lose over the years, and she was quite proud of what she had accomplished. She could hardly wait to see his reaction. That was one of the best things about losing weight: seeing the faces of old friends who could hardly recognize you. The looks she got made the fight worthwhile. Their disbelief made Gwen feel she had performed a miracle. Good things truly did come to those who waited and stuck to their hope. God had blessed her a hundredfold.
Today's thought: What I lose today in weight will be gain in other ways tomorrow!
Tricking yourself
Ruthie’s step 73…. Tricking yourself
Eating less without feeling denied is as close as your dinnerware.
A lot of eating is psychological. In other words in your mind! While a small portion served on a large plate can leave you craving more, a smaller plate gives the visual cue that you already have more. Makes it seem like you have lots of food! You're tricking yourself into being satisfied with less.
Use smaller bowls, cups, and spoons. Try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten. Also remember on WW you can usually just have a ½ cup of ice cream. So remember your portions sizes when you eat with that baby spoon.
At WW we have done the fork method also. When you have salad, especially at a restaurant, dip your fork in the dressing first, then your veggies.
Eating less without feeling denied is as close as your dinnerware.
A lot of eating is psychological. In other words in your mind! While a small portion served on a large plate can leave you craving more, a smaller plate gives the visual cue that you already have more. Makes it seem like you have lots of food! You're tricking yourself into being satisfied with less.
Use smaller bowls, cups, and spoons. Try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten. Also remember on WW you can usually just have a ½ cup of ice cream. So remember your portions sizes when you eat with that baby spoon.
At WW we have done the fork method also. When you have salad, especially at a restaurant, dip your fork in the dressing first, then your veggies.
Monday, June 29, 2009
Motivation!
Motivation
M is for Main! You've heard the expressions "main man" and "you're my main friend". Well, you have to be your own main person! There are other people who are important to you in your life, but you have to be the "main" one!
O is for Only! Whatever it is that you want to do, whether it's going out for that new job or whether it's losing some weight, you are the "only" one who can do this for yourself. And it should be "only" for you not, others that you choose to do it.
T is for Timing! Things take time! You don't think Monet painted those water lilies overnight. Everything that is worthwhile is being nourished by time! It takes "time" to plan good menu's, and "time" to exercise. Give yourself "time"...You deserve it!
I is for Individual! Even if you have a twin or 5 or 6 siblings, you are still an individual. An individual is one that makes up his or her own mind and that beats his or her drum to a certain rhythm. You are an "individual"
V is for Victory. We usually hear this word at the Olympics, but every day you can feel victorious! When you plan to do something and you accomplish it, it is a victory -- no matter how big or small! Be "victorious!"
A is for Attitude. There are three kinds of attitude -- positive, negative, and numb. Which one are you? Two lead you down the hill, and one takes you to the top! Trying to find some thing positive in the things around you will guide your attitude in a positive direction! Keep your "attitude" Positive
T is for Tolerance. There is so much that can bother us in a day. Our jobs; sometimes even our family and friends! We are tested each day to find out what our breaking points are. If tolerance was a book, each of its pages would have only one word printed on it, and that word would be patience. Be patient and practice "tolerance!"
I is for Ideas. Always thinking of ideas is an exercise that few practice. Most people start off by saying, "Hey, I got a great idea,
" but they never finish it. It just stays an idea. The trick is to continually think about your ideas until they become a reality.
O is for Optimism. Half full or half empty? You've heard that expression so many times. You can think that things are gonna work out, or you can think that things will never work out! If you believe that things in your life will never work out, trust me, they never will! But if you can think about something, and keep thinking about the joys and happiness it will bring you, you will be that optimistic person you've always wanted to be! Stay "optimistic!"
N is for Nerve. It takes nerve to get on the roller coaster at Six Flags! It takes nerve to bungee jump! For me, it takes "nerve "to get up here and give a program. And even though I have to read what I give it's good information that we all need. Anything worthwhile takes a little nerve!
Put all of these together and you have "Motivation"...
What we all need to get the job done!
M is for Main! You've heard the expressions "main man" and "you're my main friend". Well, you have to be your own main person! There are other people who are important to you in your life, but you have to be the "main" one!
O is for Only! Whatever it is that you want to do, whether it's going out for that new job or whether it's losing some weight, you are the "only" one who can do this for yourself. And it should be "only" for you not, others that you choose to do it.
T is for Timing! Things take time! You don't think Monet painted those water lilies overnight. Everything that is worthwhile is being nourished by time! It takes "time" to plan good menu's, and "time" to exercise. Give yourself "time"...You deserve it!
I is for Individual! Even if you have a twin or 5 or 6 siblings, you are still an individual. An individual is one that makes up his or her own mind and that beats his or her drum to a certain rhythm. You are an "individual"
V is for Victory. We usually hear this word at the Olympics, but every day you can feel victorious! When you plan to do something and you accomplish it, it is a victory -- no matter how big or small! Be "victorious!"
A is for Attitude. There are three kinds of attitude -- positive, negative, and numb. Which one are you? Two lead you down the hill, and one takes you to the top! Trying to find some thing positive in the things around you will guide your attitude in a positive direction! Keep your "attitude" Positive
T is for Tolerance. There is so much that can bother us in a day. Our jobs; sometimes even our family and friends! We are tested each day to find out what our breaking points are. If tolerance was a book, each of its pages would have only one word printed on it, and that word would be patience. Be patient and practice "tolerance!"
I is for Ideas. Always thinking of ideas is an exercise that few practice. Most people start off by saying, "Hey, I got a great idea,
" but they never finish it. It just stays an idea. The trick is to continually think about your ideas until they become a reality.
O is for Optimism. Half full or half empty? You've heard that expression so many times. You can think that things are gonna work out, or you can think that things will never work out! If you believe that things in your life will never work out, trust me, they never will! But if you can think about something, and keep thinking about the joys and happiness it will bring you, you will be that optimistic person you've always wanted to be! Stay "optimistic!"
N is for Nerve. It takes nerve to get on the roller coaster at Six Flags! It takes nerve to bungee jump! For me, it takes "nerve "to get up here and give a program. And even though I have to read what I give it's good information that we all need. Anything worthwhile takes a little nerve!
Put all of these together and you have "Motivation"...
What we all need to get the job done!
Friday, June 26, 2009
1 Timothy 4:4
For every creature of God is good, and nothing to be refused, if it be received with thanksgiving.
Greg tried not to get discouraged, even though he gained back most of the weight he'd lost. This time it would be easier. He'd done it once; he could do it again. The first time had been so hard because he had such a low opinion of himself. His self-image had improved immensely, and he had the confidence he needed to know he could lose weight. Greg knew he was made in God's image, even if that image got hidden a little now and then. Know-ing that he was loved made losing weight much easier. Greg was thankful that God loved him so. He could conquer anything with God's help.
Today's thought: Good things come to those who believe they will!
For every creature of God is good, and nothing to be refused, if it be received with thanksgiving.
Greg tried not to get discouraged, even though he gained back most of the weight he'd lost. This time it would be easier. He'd done it once; he could do it again. The first time had been so hard because he had such a low opinion of himself. His self-image had improved immensely, and he had the confidence he needed to know he could lose weight. Greg knew he was made in God's image, even if that image got hidden a little now and then. Know-ing that he was loved made losing weight much easier. Greg was thankful that God loved him so. He could conquer anything with God's help.
Today's thought: Good things come to those who believe they will!
Monday, June 22, 2009
The flower on my walk
The other day on my walk I saw this flower blooming. It was just one of those yellow weed flowers. Not nothing real special about this. There are hundreds blooming up and down the road. But let me assure you, this one was special. This little flower had made it through the asphalt to bloom.
I thought about this flower all during the rest of my walk. That little flower must have really struggle to bloom! It is dark under the asphalt, not much light can reach it to help it grow. Water must have been scarce but it got enough to grow. I bet this flower took a little longer to blossom. It had battles coming up through that asphalt but it made it! I bet there were times it almost didn't make it through!
This is like our life struggles whether it be our weight lost journey or our spiritual journey through life. There will be battles and we want to give up but if we hang tough we will blossom someday!
Love in Jesus,
Ruthie
Song of Solomon 2:12
12 Flowers appear on the earth;
The season of singing has come,
The cooing of doves
Is heard in our land.
I thought about this flower all during the rest of my walk. That little flower must have really struggle to bloom! It is dark under the asphalt, not much light can reach it to help it grow. Water must have been scarce but it got enough to grow. I bet this flower took a little longer to blossom. It had battles coming up through that asphalt but it made it! I bet there were times it almost didn't make it through!
This is like our life struggles whether it be our weight lost journey or our spiritual journey through life. There will be battles and we want to give up but if we hang tough we will blossom someday!
Love in Jesus,
Ruthie
Song of Solomon 2:12
12 Flowers appear on the earth;
The season of singing has come,
The cooing of doves
Is heard in our land.
Saturday, June 20, 2009
Joy
Psalm 92:4
For thou, Lord, hast made me glad through thy work: I will triumph in the works of thy hands.
Brent never knew how happy he would be when he lost weight. All his life he had toyed with the idea, but the costs always seemed much greater than the benefits. It wasn't until the weight came off that he truly realized how great being thinner really was. He felt better, he looked better, and he enjoyed life in general so much more. He could do things he'd never dreamed of before. Even picking things up off the floor without panting and groaning gave him special pleasure. Brent couldn't thank God enough for helping him find a new life. It was great to be alive!
Today's thought: God makes the joy greater than any amount of sacrifice!
For thou, Lord, hast made me glad through thy work: I will triumph in the works of thy hands.
Brent never knew how happy he would be when he lost weight. All his life he had toyed with the idea, but the costs always seemed much greater than the benefits. It wasn't until the weight came off that he truly realized how great being thinner really was. He felt better, he looked better, and he enjoyed life in general so much more. He could do things he'd never dreamed of before. Even picking things up off the floor without panting and groaning gave him special pleasure. Brent couldn't thank God enough for helping him find a new life. It was great to be alive!
Today's thought: God makes the joy greater than any amount of sacrifice!
Thursday, June 18, 2009
Watching
Mark 13:35
'Watch ye therefore: for ye know not when the master of the house cometh, at even, or at midnight, or at the cock crowing, or in the morning.'
Diets need to be taken one day at a time. Each new day means a new diet. If yesterday's diet didn't work, it doesn't really matter. Whether we diet tomorrow or not doesn't matter, either. What does matter is today. Too often we get caught up thinking about all the things we haven't done or dreaming of all the things we ought to do, and we have no time to actually do the things we have set before us right now. God's people live in the present. They learn from the past and hope for the future, but they make the most of every single moment of every day. Live for today and see the miracles begin.
Today's thought: Today's diet will be a success!
'Watch ye therefore: for ye know not when the master of the house cometh, at even, or at midnight, or at the cock crowing, or in the morning.'
Diets need to be taken one day at a time. Each new day means a new diet. If yesterday's diet didn't work, it doesn't really matter. Whether we diet tomorrow or not doesn't matter, either. What does matter is today. Too often we get caught up thinking about all the things we haven't done or dreaming of all the things we ought to do, and we have no time to actually do the things we have set before us right now. God's people live in the present. They learn from the past and hope for the future, but they make the most of every single moment of every day. Live for today and see the miracles begin.
Today's thought: Today's diet will be a success!
Tuesday, June 16, 2009
suffered
Hebrews 2:18
Because he himself suffered when he was tempted, he is able to help those who are being tempted.
When we get particularly low during our dieting times, we feel so alone and alienated. People pat us on the back and tell us they know how we feel, but we know they really don't. There are times we feel certain that no one knows how we feel. Rest assured, though, that Jesus knows how hard it is, and He wants to comfort us, especially when the going gets the toughest. If we turn to Him He will give us comfort and strength in the darkest times. He's been there before us, and He is willing to walk our path with us. When we welcome Him in, He will grant us comfort.
Today's thought: No matter how lonely I might feel, Jesus is right beside me!
Because he himself suffered when he was tempted, he is able to help those who are being tempted.
When we get particularly low during our dieting times, we feel so alone and alienated. People pat us on the back and tell us they know how we feel, but we know they really don't. There are times we feel certain that no one knows how we feel. Rest assured, though, that Jesus knows how hard it is, and He wants to comfort us, especially when the going gets the toughest. If we turn to Him He will give us comfort and strength in the darkest times. He's been there before us, and He is willing to walk our path with us. When we welcome Him in, He will grant us comfort.
Today's thought: No matter how lonely I might feel, Jesus is right beside me!
Sunday, June 14, 2009
72
Ruthie’s step 72… the successful weight loss.
Seven reasons why some people were able to keep the weight off.
1. The dieters accepted failure and kept on trying.
This is what we all need to do. Don’t let that cookie or chips defeat you.
2. The dieters did not deny themselves--they indulged from time to time.
This is ok for some but I try not to do this because I am afraid I won’t quit till it is all gone and on my hips!
3. They weighed themselves often.
I feel this is a must but don’t be an addict!
4. They exercised one hour a day.
This is the way to go people! There are ways to get this in. When I was at the hospital all last week I took those stairs constantly. I got so good at it I was faster than my family on the elevator. I beat them to the 2nd floor!
5. They added little bits of activity into their daily life.
The fun stuff is what I prefer. There are so many ways to do it. Play with your kids, start an exercise class, etc. Do some housework!
6. They followed a high carb and low fat diet.
I don’t know if I am high carb or not. But I know that I am low in fat when I eat.
7. They ate 5 meals a day.
5 or more is what I do. If I am where I can I am one low cal eating machine. I personally believe that keeps your insides a turning and a moving. Thus, this is burning calories!
Keep on keeping on……making better choices for a healthier you!
Seven reasons why some people were able to keep the weight off.
1. The dieters accepted failure and kept on trying.
This is what we all need to do. Don’t let that cookie or chips defeat you.
2. The dieters did not deny themselves--they indulged from time to time.
This is ok for some but I try not to do this because I am afraid I won’t quit till it is all gone and on my hips!
3. They weighed themselves often.
I feel this is a must but don’t be an addict!
4. They exercised one hour a day.
This is the way to go people! There are ways to get this in. When I was at the hospital all last week I took those stairs constantly. I got so good at it I was faster than my family on the elevator. I beat them to the 2nd floor!
5. They added little bits of activity into their daily life.
The fun stuff is what I prefer. There are so many ways to do it. Play with your kids, start an exercise class, etc. Do some housework!
6. They followed a high carb and low fat diet.
I don’t know if I am high carb or not. But I know that I am low in fat when I eat.
7. They ate 5 meals a day.
5 or more is what I do. If I am where I can I am one low cal eating machine. I personally believe that keeps your insides a turning and a moving. Thus, this is burning calories!
Keep on keeping on……making better choices for a healthier you!
Helmet
1 Thessalonians 5:8
But let us, who are of the day, be sober, putting on the breastplate of faith and love; and for an helmet, the hope of salvation.
In battle, the helmet is one of the most important protections. Head wounds can be fatal, and so the helmet must be strong. No soldier would think of entering the fray without proper head protection. Thessalonians says that our Christian helmet is the hope of salvation. Christ gives us that helmet. Through the hope we have in Christ, we are protected and prepared to meet the challenges of our lives. Dieting is just one of those challenges, and without hope of success and completion, we are ill-equipped to meet that challenge. The greater our hope, the better our chance to lose weight.
Today's thought: Lord, give me a helmet which covers my mouth, too!
But let us, who are of the day, be sober, putting on the breastplate of faith and love; and for an helmet, the hope of salvation.
In battle, the helmet is one of the most important protections. Head wounds can be fatal, and so the helmet must be strong. No soldier would think of entering the fray without proper head protection. Thessalonians says that our Christian helmet is the hope of salvation. Christ gives us that helmet. Through the hope we have in Christ, we are protected and prepared to meet the challenges of our lives. Dieting is just one of those challenges, and without hope of success and completion, we are ill-equipped to meet that challenge. The greater our hope, the better our chance to lose weight.
Today's thought: Lord, give me a helmet which covers my mouth, too!
Wednesday, June 10, 2009
The sweet tooth
Ruthie’s step 71…. Ahh… the sweet tooth!
Like any other addiction, sugar intake can be a tough one to kick. It seems like the more sugar and desserts you have, the more you are want! Where does the battle end?
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. 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. 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.
Set daily goals and reward yourself for meeting them.
Recruit someone to do it with you. 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. Make sure you fill up on gas when someone is with you. Go groceries shopping after a meal, so you don’t load up on bad food.
As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it. Not only will you probably lose some weight, but you will feel better and more energetic.
Keep on keeping on……making better choices for a healthier you!
Like any other addiction, sugar intake can be a tough one to kick. It seems like the more sugar and desserts you have, the more you are want! Where does the battle end?
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. 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. 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.
Set daily goals and reward yourself for meeting them.
Recruit someone to do it with you. 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. Make sure you fill up on gas when someone is with you. Go groceries shopping after a meal, so you don’t load up on bad food.
As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it. Not only will you probably lose some weight, but you will feel better and more energetic.
Keep on keeping on……making better choices for a healthier you!
The corner
1 Peter 1:8
Whom having not seen, ye love; in whom, though now ye see him not, yet believing, ye rejoice with joy unspeakable and full of glory.
When it's all over, we can hardly belive we struggled so much. The reward of losing weight is so great that it wipes out all the bad memories along the way. We experience such a sense of triumph and joy, accomplishment and goodwill. We feel a power from within that helps us believe that anything is possible to us, if we will only have patience, courage, and commitment. God has made us conquerors, and He empowers us to do those things which we set our minds and hearts too. When we live life in hope of glories to come and pursue those glories with everything we have, the Lord will reward us and bless us richly.
Today's thought: I may not see it yet, but a new me is right around the corner!
Whom having not seen, ye love; in whom, though now ye see him not, yet believing, ye rejoice with joy unspeakable and full of glory.
When it's all over, we can hardly belive we struggled so much. The reward of losing weight is so great that it wipes out all the bad memories along the way. We experience such a sense of triumph and joy, accomplishment and goodwill. We feel a power from within that helps us believe that anything is possible to us, if we will only have patience, courage, and commitment. God has made us conquerors, and He empowers us to do those things which we set our minds and hearts too. When we live life in hope of glories to come and pursue those glories with everything we have, the Lord will reward us and bless us richly.
Today's thought: I may not see it yet, but a new me is right around the corner!
Sunday, June 7, 2009
Spring Cleaning
1 John 3:3
And every man that hath this hope in him purifieth himself, even as he is pure.
One of the best side effects of dieting is the purging our bodies receive. Interestingly, our bodies function best when we eat less. We don't overload our systems, and therefore they work better. Our bodies get cleaned out, and we feel better. It is easy to forget that we are helping our bodies operate at peak efficiency, and that our dieting cleans our entire system. Few people would mind feeling great, and God wishes for all of us a healthy, happy life. He created our systems to maintain themselves, but they can only do so if we will respect them and care for them properly.
Today's thought: My body's in need of a good spring cleaning!
And every man that hath this hope in him purifieth himself, even as he is pure.
One of the best side effects of dieting is the purging our bodies receive. Interestingly, our bodies function best when we eat less. We don't overload our systems, and therefore they work better. Our bodies get cleaned out, and we feel better. It is easy to forget that we are helping our bodies operate at peak efficiency, and that our dieting cleans our entire system. Few people would mind feeling great, and God wishes for all of us a healthy, happy life. He created our systems to maintain themselves, but they can only do so if we will respect them and care for them properly.
Today's thought: My body's in need of a good spring cleaning!
Tune In
Ruthie’s step 70…tune in!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Saturday, June 6, 2009
Pass
Luke 5:12
And it came to pass, when he was in a certain city, behold a man full of leprosy: who seeing Jesus fell on his face, and besought him, saying, 'Lord, if thou wilt, thou canst make me clean.'
Being overweight can sometimes feel like having leprosy. Fatness sets us apart from others and makes us feel different. We feel like outcasts, rejected by our 'thin is in' society. Our greatest hope comes to us through the power of the Lord, who is willing to help us in every way possible in our attempts to lose weight. Like the man full of leprosy, all we need do is stretch out our hands to Jesus, and He will make us clean.
And it came to pass, when he was in a certain city, behold a man full of leprosy: who seeing Jesus fell on his face, and besought him, saying, 'Lord, if thou wilt, thou canst make me clean.'
Being overweight can sometimes feel like having leprosy. Fatness sets us apart from others and makes us feel different. We feel like outcasts, rejected by our 'thin is in' society. Our greatest hope comes to us through the power of the Lord, who is willing to help us in every way possible in our attempts to lose weight. Like the man full of leprosy, all we need do is stretch out our hands to Jesus, and He will make us clean.
What's your "Dieting Trap?"
What's your "Dieting Trap?"
Diet Traps are those behaviors and situations that get you into dieting difficulties over and over again. Use this quiz to help you find yours. Check as many answers in each category as you think apply to you.
1. I usually eat the most junk food when:
A. I'm watching TV or at the computer.
B. I haven't eaten enough earlier in the day.
C. I'm out, or at a party or gathering.
D. I'm stressed out or alone.
2. The food I can't resist is:
A. A bag of chips.
B. A large fast-food burger on the run.
C. A bucket of movie popcorn.
D. Chocolate or a bowl of ice cream.
3. The first thing I usually do after work or at the end of the day is:
A. Watch TV or go online.
B. Eat dinner — I usually get home or work late.
C. Socialize with friends or family.
D. Try to relax — I have very stress-filled days.
4. My friends and family would probably describe me as:
A. Scattered, but focused.
B. A go-getter. I'm always juggling a million things.
C. A social butterfly. I'm always with my friends.
D. A drama queen or king. I tend to stress out a lot.
5. The last time I gave up on a diet, it was because:
A. It didn't help. I dieted, watched what I ate, but ended up gaining weight.
B. I didn't have enough time to think about what to eat.
C. It was too hard to stick to when I was out with friends.
D. I couldn't give up my favorite foods.
6. At work I typically:
A. Snack while answering e-mails or talking on the phone.
B. Skip lunch; I just don't have the time.
C. Am the first one to indulge when someone brings food to the office.
D. Eat at my desk when I'm working on a big project — it relaxes me.
Now go back and add up how many A's, B's, C's or D's you have…. See the explanation below.
If you picked two or more A's, your Diet Trap is: Unconscious Eating
You're sitting in front of your computer, tired and bored, so you open a drawer and pull out a box of cookies left over from a birthday party the week before. First it's just one cookie. Then it becomes two. Before you know it, the whole box is gone. Sound familiar? You just consumed well over 1,800 calories. Or, perhaps you pick at food all day while doing tasks but don't really taste what you've eaten after the first bite. Or you sit in front of the TV and eat a large bag of chips without even noticing.
Zap this Trap:
· Figure out your danger zones. TV, office computer, video games, etc. … You might want to post a notice: "Think Before You Eat." At work, you can create a no-food zone around your desk or work area. Make sure your co-workers know.
· Drink more. Make sure to have low- or no-calorie beverages available. Drinking can fill you up and keep your mouth occupied, without filling out your waist.
· Have low-cal options around. Always keep healthy Calorie Bargains available, and avoid having unhealthy food in the house. If there is unhealthy food in your house, that's what you'll probably eat. For instance, instead of buying chips, try bags of 100-calorie snacks. You can also portion your food in advance, not when you're in a trance. Pack up your foods in healthy portions so that when you go to grab, you already know that what you're eating is a healthy amount.
· Stay mindful. Try to enjoy the smell, taste and texture of anything you eat — that way you won't drift into a "food trance" and empty the bag of Cheetos. Keep in mind that random bites of anything can add up, but just by paying attention, you can save a lot of calories. As a rule, never eat anything with more than 100 calories without taking at least 10 seconds to decide if it's really worth it. Is it a Calorie Bargain or a Calorie Rip-Off?
· Don't snack, have real mini-meals. It's better to have half a turkey breast sandwich than a box of cookies. Create mini-meals so that you're satisfied.
· Eat in volume. Make sure you pick snacks that are so low in calories that it doesn't matter if you eat a lot (e.g., air-popped popcorn, low-calorie cereal).
· Prepare. Write down how you entertain your mouth, and prepare for the next time. What are you going to do to make sure it doesn't happen again?
If you picked two or more B's, your Diet Trap is: Delayed Feeding
How often have you been on the go and not eaten for a long while? As soon as you see a coffee shop, deli or a fast-food restaurant, everything on the menu looks delicious, so you overeat because you are hungry.
You skip breakfast because you're on the run, and you're really not that hungry. Or, you could really go for something but don't have the time, or your kitchen cabinets and fridge are bare. Before you know it, 2 p.m. has rolled around and you've had nothing but a few cups of coffee and maybe a buttered roll. You're primed to eat the first thing that crosses your path. Typically, in that situation you don't sit down and think about what would be healthy. Your body is telling you you're hungry, you're preoccupied with your work (or your kids), and a co-worker or friend comes over holding out an open box of chocolate chip cookies. You take three, scarfing them down so fast your mind doesn't even register that you've eaten. Before you know it, you've downed six cookies.
Zap this Trap:
· Make time to eat. Don't skip meals or wait too long between meals (keep healthy snacks like a small handful of nuts, some cut-up veggies, or low-cal cereals in your pocketbook or briefcase just in case). Skipping meals may seem like a diet shortcut, but in no time it will become a diet detour — because your body will simply rebel.
· Set it up. No matter how tired or rushed or stressed you may be, don't skip breakfast (or any meal, for that matter). The research is overwhelming that eating breakfast helps you control your weight. Find healthy fast-food breakfasts by looking online at the various menus and picking the healthiest choices (e.g., an Egg McMuffin, at 300 calories is certainly better than nothing). Create a standing order at the local deli for breakfast to be delivered to your office. Bring fruit for a mid-morning snack so you don't overeat at lunch.
· Make your food choices in advance. Decide in the evening what you're going to order for breakfast the next day, or stock up on convenience breakfast foods that are healthy (e.g., Egg Beaters). Make sure to bring your own healthy lunch or have healthy choices available at the eateries in your area (create a menu book and circle all the healthy foods in advance). Think ahead and know the better-for-you choices at your office vending machine, office cafeteria or in your neighborhood. Stock healthy frozen foods (e.g., Healthy Choice, Kashi and Lean Cuisine) or foods that require just a microwave, such as soups with less than 120 calories per cup — they fill you up fast.
If you picked two or more C's, your Diet Trap is: Social Eating
Social eating is a little different from mindless eating because you probably are paying attention to what you're eating — you just "excuse" yourself because you're with your friends or because it's a special occasion. You're having so much fun that you're not worrying about calories. You're sitting at a restaurant, having a great conversation with family or friends, and the bread basket is on the table, along with an excellent bottle of red wine. You're enjoying yourself. You eat a few pieces of bread, dip it in oil, and have a couple of glasses of wine. For the time being, you're oblivious to what you're consuming — or perhaps you just let yourself off the hook, figuring, hey, you only live once, and food is a major part of the whole social experience.
Zap this Trap:
· Keep track of what you're eating when socializing.
· Eat with a plan. Even when you're socializing, don't just wing it. Have an idea of what you're going to eat before you get in the thick of it. For example, plan on ordering a Calorie Bargain, like salad or low-calorie soup, instead of taking from that bottomless bread basket.
· Learn to spot the low-cal options on the menu. Seek them out. Make it a game, and keep it social.
· Eat before parties or any social gathering. Don't go starving.
· Don't feel obligated to eat a bunch of snacks just because someone offered them. Learn to say "no" with style.
If you picked two or more D's, your Diet Trap is: Stress Eating
"I've had the worst day. I'm going home and curling up on the couch with a pint of Ben & Jerry's!" Whenever you're feeling stressed or irritable or depressed, you know you can count on food to cheer you up. Why? We tend to link food with the way we feel, and many foods remind us of happy occasions. In fact, certain foods — like anything loaded with carbs — can even affect our brain chemistry to make us feel calmer.
Not only do these foods comfort us, but we also tend to forgive ourselves for overindulging when we're feeling down. Studies have shown that when something is really stressing you out, you're more likely to let other things slide. So if you're panicking or stressed, you might think, "OK, I just can't worry about my diet right now. I have way too much on my mind. I'll get back on track after midterms are over."
So what's the big deal about a few extra calories and fat grams? Well, while food can offer comfort during emotional uncertainty, most experts stress the importance of maintaining control over your internal environment despite the fact that external factors may be unstable. Being able to look inward and feel good about your nutrition and health is critical.
Zap this Trap:
· Avoid sugar crashes. Eating junk foods could leave you feeling tired and unsatisfied. For a better carb boost, have anything with 100 percent whole grain.
· Keep stress under control. Come up with non-food ways to take control. Here are some examples: Take a walk (or any exercise); take a bath; call a friend; go to a movie and bring along healthy foods; blog online (www.blogger.com); get a manicure; take your dog for a walk; read a good book; or listen to music.
Did you find your dieting trap? Is it correct? Mine sure was. I am an unconscious eater….. I have decided not to bring any food to my computer desk anymore. I will have something low or no calorie to drink here. I hope this helped you and will encourage you to get on the right path to healthy living.
Diet Traps are those behaviors and situations that get you into dieting difficulties over and over again. Use this quiz to help you find yours. Check as many answers in each category as you think apply to you.
1. I usually eat the most junk food when:
A. I'm watching TV or at the computer.
B. I haven't eaten enough earlier in the day.
C. I'm out, or at a party or gathering.
D. I'm stressed out or alone.
2. The food I can't resist is:
A. A bag of chips.
B. A large fast-food burger on the run.
C. A bucket of movie popcorn.
D. Chocolate or a bowl of ice cream.
3. The first thing I usually do after work or at the end of the day is:
A. Watch TV or go online.
B. Eat dinner — I usually get home or work late.
C. Socialize with friends or family.
D. Try to relax — I have very stress-filled days.
4. My friends and family would probably describe me as:
A. Scattered, but focused.
B. A go-getter. I'm always juggling a million things.
C. A social butterfly. I'm always with my friends.
D. A drama queen or king. I tend to stress out a lot.
5. The last time I gave up on a diet, it was because:
A. It didn't help. I dieted, watched what I ate, but ended up gaining weight.
B. I didn't have enough time to think about what to eat.
C. It was too hard to stick to when I was out with friends.
D. I couldn't give up my favorite foods.
6. At work I typically:
A. Snack while answering e-mails or talking on the phone.
B. Skip lunch; I just don't have the time.
C. Am the first one to indulge when someone brings food to the office.
D. Eat at my desk when I'm working on a big project — it relaxes me.
Now go back and add up how many A's, B's, C's or D's you have…. See the explanation below.
If you picked two or more A's, your Diet Trap is: Unconscious Eating
You're sitting in front of your computer, tired and bored, so you open a drawer and pull out a box of cookies left over from a birthday party the week before. First it's just one cookie. Then it becomes two. Before you know it, the whole box is gone. Sound familiar? You just consumed well over 1,800 calories. Or, perhaps you pick at food all day while doing tasks but don't really taste what you've eaten after the first bite. Or you sit in front of the TV and eat a large bag of chips without even noticing.
Zap this Trap:
· Figure out your danger zones. TV, office computer, video games, etc. … You might want to post a notice: "Think Before You Eat." At work, you can create a no-food zone around your desk or work area. Make sure your co-workers know.
· Drink more. Make sure to have low- or no-calorie beverages available. Drinking can fill you up and keep your mouth occupied, without filling out your waist.
· Have low-cal options around. Always keep healthy Calorie Bargains available, and avoid having unhealthy food in the house. If there is unhealthy food in your house, that's what you'll probably eat. For instance, instead of buying chips, try bags of 100-calorie snacks. You can also portion your food in advance, not when you're in a trance. Pack up your foods in healthy portions so that when you go to grab, you already know that what you're eating is a healthy amount.
· Stay mindful. Try to enjoy the smell, taste and texture of anything you eat — that way you won't drift into a "food trance" and empty the bag of Cheetos. Keep in mind that random bites of anything can add up, but just by paying attention, you can save a lot of calories. As a rule, never eat anything with more than 100 calories without taking at least 10 seconds to decide if it's really worth it. Is it a Calorie Bargain or a Calorie Rip-Off?
· Don't snack, have real mini-meals. It's better to have half a turkey breast sandwich than a box of cookies. Create mini-meals so that you're satisfied.
· Eat in volume. Make sure you pick snacks that are so low in calories that it doesn't matter if you eat a lot (e.g., air-popped popcorn, low-calorie cereal).
· Prepare. Write down how you entertain your mouth, and prepare for the next time. What are you going to do to make sure it doesn't happen again?
If you picked two or more B's, your Diet Trap is: Delayed Feeding
How often have you been on the go and not eaten for a long while? As soon as you see a coffee shop, deli or a fast-food restaurant, everything on the menu looks delicious, so you overeat because you are hungry.
You skip breakfast because you're on the run, and you're really not that hungry. Or, you could really go for something but don't have the time, or your kitchen cabinets and fridge are bare. Before you know it, 2 p.m. has rolled around and you've had nothing but a few cups of coffee and maybe a buttered roll. You're primed to eat the first thing that crosses your path. Typically, in that situation you don't sit down and think about what would be healthy. Your body is telling you you're hungry, you're preoccupied with your work (or your kids), and a co-worker or friend comes over holding out an open box of chocolate chip cookies. You take three, scarfing them down so fast your mind doesn't even register that you've eaten. Before you know it, you've downed six cookies.
Zap this Trap:
· Make time to eat. Don't skip meals or wait too long between meals (keep healthy snacks like a small handful of nuts, some cut-up veggies, or low-cal cereals in your pocketbook or briefcase just in case). Skipping meals may seem like a diet shortcut, but in no time it will become a diet detour — because your body will simply rebel.
· Set it up. No matter how tired or rushed or stressed you may be, don't skip breakfast (or any meal, for that matter). The research is overwhelming that eating breakfast helps you control your weight. Find healthy fast-food breakfasts by looking online at the various menus and picking the healthiest choices (e.g., an Egg McMuffin, at 300 calories is certainly better than nothing). Create a standing order at the local deli for breakfast to be delivered to your office. Bring fruit for a mid-morning snack so you don't overeat at lunch.
· Make your food choices in advance. Decide in the evening what you're going to order for breakfast the next day, or stock up on convenience breakfast foods that are healthy (e.g., Egg Beaters). Make sure to bring your own healthy lunch or have healthy choices available at the eateries in your area (create a menu book and circle all the healthy foods in advance). Think ahead and know the better-for-you choices at your office vending machine, office cafeteria or in your neighborhood. Stock healthy frozen foods (e.g., Healthy Choice, Kashi and Lean Cuisine) or foods that require just a microwave, such as soups with less than 120 calories per cup — they fill you up fast.
If you picked two or more C's, your Diet Trap is: Social Eating
Social eating is a little different from mindless eating because you probably are paying attention to what you're eating — you just "excuse" yourself because you're with your friends or because it's a special occasion. You're having so much fun that you're not worrying about calories. You're sitting at a restaurant, having a great conversation with family or friends, and the bread basket is on the table, along with an excellent bottle of red wine. You're enjoying yourself. You eat a few pieces of bread, dip it in oil, and have a couple of glasses of wine. For the time being, you're oblivious to what you're consuming — or perhaps you just let yourself off the hook, figuring, hey, you only live once, and food is a major part of the whole social experience.
Zap this Trap:
· Keep track of what you're eating when socializing.
· Eat with a plan. Even when you're socializing, don't just wing it. Have an idea of what you're going to eat before you get in the thick of it. For example, plan on ordering a Calorie Bargain, like salad or low-calorie soup, instead of taking from that bottomless bread basket.
· Learn to spot the low-cal options on the menu. Seek them out. Make it a game, and keep it social.
· Eat before parties or any social gathering. Don't go starving.
· Don't feel obligated to eat a bunch of snacks just because someone offered them. Learn to say "no" with style.
If you picked two or more D's, your Diet Trap is: Stress Eating
"I've had the worst day. I'm going home and curling up on the couch with a pint of Ben & Jerry's!" Whenever you're feeling stressed or irritable or depressed, you know you can count on food to cheer you up. Why? We tend to link food with the way we feel, and many foods remind us of happy occasions. In fact, certain foods — like anything loaded with carbs — can even affect our brain chemistry to make us feel calmer.
Not only do these foods comfort us, but we also tend to forgive ourselves for overindulging when we're feeling down. Studies have shown that when something is really stressing you out, you're more likely to let other things slide. So if you're panicking or stressed, you might think, "OK, I just can't worry about my diet right now. I have way too much on my mind. I'll get back on track after midterms are over."
So what's the big deal about a few extra calories and fat grams? Well, while food can offer comfort during emotional uncertainty, most experts stress the importance of maintaining control over your internal environment despite the fact that external factors may be unstable. Being able to look inward and feel good about your nutrition and health is critical.
Zap this Trap:
· Avoid sugar crashes. Eating junk foods could leave you feeling tired and unsatisfied. For a better carb boost, have anything with 100 percent whole grain.
· Keep stress under control. Come up with non-food ways to take control. Here are some examples: Take a walk (or any exercise); take a bath; call a friend; go to a movie and bring along healthy foods; blog online (www.blogger.com); get a manicure; take your dog for a walk; read a good book; or listen to music.
Did you find your dieting trap? Is it correct? Mine sure was. I am an unconscious eater….. I have decided not to bring any food to my computer desk anymore. I will have something low or no calorie to drink here. I hope this helped you and will encourage you to get on the right path to healthy living.
Wednesday, June 3, 2009
70
Ruthie’s step 70…tune in!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Dew
Psalm 110:3 And your strength shall be renewed day by day like morning dew.
This Scripture gives me peace, to know that each day God will strengthen me for whatever I need to do today. When we are in a battle of losing weight we often don't feel strong enough to fight. Get up in the morning and look at the grass, almost every day there is dew on the grass, which reminds me that there is enough strength for today, strength enough to keep going.
This Scripture gives me peace, to know that each day God will strengthen me for whatever I need to do today. When we are in a battle of losing weight we often don't feel strong enough to fight. Get up in the morning and look at the grass, almost every day there is dew on the grass, which reminds me that there is enough strength for today, strength enough to keep going.
Monday, June 1, 2009
Be a Walk about!
Ruthie’s step 69…..Be a Walk-About
Hey lets walk! Surely all you guys can do this! Find a place and just get those feet a moving! If you can walk instead of drive, go for it!
Here are some tips to help you get a moving!
Trade your power mower for a push version. This will help build up those arms and shoulders!
Park your car at the back of the lot. These extra steps will help with your energy!
Sweep the drive instead of using a leaf-blower. I don’t even have one of these!
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get. I do this one!
Enjoy a post-dinner stroll.
Be sure and read my former steps. 8,32,36,49.
Hey lets walk! Surely all you guys can do this! Find a place and just get those feet a moving! If you can walk instead of drive, go for it!
Here are some tips to help you get a moving!
Trade your power mower for a push version. This will help build up those arms and shoulders!
Park your car at the back of the lot. These extra steps will help with your energy!
Sweep the drive instead of using a leaf-blower. I don’t even have one of these!
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get. I do this one!
Enjoy a post-dinner stroll.
Be sure and read my former steps. 8,32,36,49.
WHAT WOULD JESUS EAT?
WHAT WOULD JESUS EAT?
Perhaps the most important question you need to ask yourself right now is:
Why do I eat what I eat?
Would Jesus eat this?
If you will ask and honestly answer these two questions about every bite of food you put into your body, you will be forced to confront two main truths about the way you are living.
Truth #1: Most of what we eat comes from unwise and unconscious food choices
Truth #2: Most of what we eat in a given day would not have been what Jesus would have eaten if He were walking in our shoes
I challenge you to take a serious look at why you eat what you eat.
We have bad habits of eating highly processed foods; we call them convenience foods for the most part. We live in the fast lane, we want food prepared fast.
We seek out packaged foods because we think they might be easier to fix fast.
Let me give you an example of one: Tuna Helper…. Do you know what is in this boxed food? (I went to the Betty Crocker website and located the product to provide this information for you) Enriched Pasta, Corn starch, salt, partially hydrogenated soybean oil, hydrolyzed vegetable protein, carrots, corn syrup solids, maltrodextrin, monosodium glutamate monoglycerides, parsley flakes, sodium caseinate, spice, natural flavor, silicon dioxide, egg and nonfat milk.
To prepare this dinner you need 1 can of tuna and some water and this box mix. How long does it take to make this? About 30 minutes.
½ cup of this dinner is 280 calories, a whopping 640mg of sodium.
To make a tuna casserole from scratch the ingredients I use are: 2 cups egg noodles, 1 can of tuna, 1 cup fat free ½ and ½, 1 (4oz) can mushrooms and 1 cup frozen green peas. How long does this take to prepare? 20 minutes. A ½ cup of this dinner is 165 calories and only 103 mg of sodium. So you see boxed foods are not always conveniently quicker, and they certainly are not healthier for us. Why I can not even pronounce ½ of the ingredients in the boxed tuna helper, I had enough trouble spelling them. Do you want to put things into your body your body you don't even know what it is?
No wonder Americans are overweight, and feel sluggish and tired and have no energy. I believe all these food additives might have something to do with the way we feel.
Take a look at your pantry, do you have a lot of packaged and processed food in there? Do you buy a lot of convenience foods? Why not get back to basics? Cooking from scratch usually doesn't take any longer than the boxed foods. It sure is healthier for you and your family.
Perhaps the most important question you need to ask yourself right now is:
Why do I eat what I eat?
Would Jesus eat this?
If you will ask and honestly answer these two questions about every bite of food you put into your body, you will be forced to confront two main truths about the way you are living.
Truth #1: Most of what we eat comes from unwise and unconscious food choices
Truth #2: Most of what we eat in a given day would not have been what Jesus would have eaten if He were walking in our shoes
I challenge you to take a serious look at why you eat what you eat.
We have bad habits of eating highly processed foods; we call them convenience foods for the most part. We live in the fast lane, we want food prepared fast.
We seek out packaged foods because we think they might be easier to fix fast.
Let me give you an example of one: Tuna Helper…. Do you know what is in this boxed food? (I went to the Betty Crocker website and located the product to provide this information for you) Enriched Pasta, Corn starch, salt, partially hydrogenated soybean oil, hydrolyzed vegetable protein, carrots, corn syrup solids, maltrodextrin, monosodium glutamate monoglycerides, parsley flakes, sodium caseinate, spice, natural flavor, silicon dioxide, egg and nonfat milk.
To prepare this dinner you need 1 can of tuna and some water and this box mix. How long does it take to make this? About 30 minutes.
½ cup of this dinner is 280 calories, a whopping 640mg of sodium.
To make a tuna casserole from scratch the ingredients I use are: 2 cups egg noodles, 1 can of tuna, 1 cup fat free ½ and ½, 1 (4oz) can mushrooms and 1 cup frozen green peas. How long does this take to prepare? 20 minutes. A ½ cup of this dinner is 165 calories and only 103 mg of sodium. So you see boxed foods are not always conveniently quicker, and they certainly are not healthier for us. Why I can not even pronounce ½ of the ingredients in the boxed tuna helper, I had enough trouble spelling them. Do you want to put things into your body your body you don't even know what it is?
No wonder Americans are overweight, and feel sluggish and tired and have no energy. I believe all these food additives might have something to do with the way we feel.
Take a look at your pantry, do you have a lot of packaged and processed food in there? Do you buy a lot of convenience foods? Why not get back to basics? Cooking from scratch usually doesn't take any longer than the boxed foods. It sure is healthier for you and your family.
Saturday, May 30, 2009
68
Ruthie;s step 68…. Add, Don't Subtract
Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. Be sure to select things you love.
Pack them into your bag lunch, your breakfast cereal, and your afternoon snack. Add veggies into stews and sauces.
If you focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites.
I have tried a lot of new veggies like asparagus. I thought I would never like it but I love it! I also bought a steamer and nothing better than steamed fresh veggies. It brings out the natural flavor of the food. It is great! Try the summer squash in your steamer add some onions and…. wow! I am getting hungry! Bye!
Keep on keeping on……making better choices for a healthier you!
Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. Be sure to select things you love.
Pack them into your bag lunch, your breakfast cereal, and your afternoon snack. Add veggies into stews and sauces.
If you focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites.
I have tried a lot of new veggies like asparagus. I thought I would never like it but I love it! I also bought a steamer and nothing better than steamed fresh veggies. It brings out the natural flavor of the food. It is great! Try the summer squash in your steamer add some onions and…. wow! I am getting hungry! Bye!
Keep on keeping on……making better choices for a healthier you!
Shield
Ephesians 6:16
Above all, taking the shield of faith, wherewith ye shall be able to quench all the fiery darts of the wicked.
When we diet, we need protection. We really do. Dieting puts us in a very vulnerable position. We are weakened, frustrated, irritable, guilty, and a hundred other things that stir us up constantly. We need a shield to guard us from the onslaught of so many difficult emotions and feelings. The Lord provides us with the shield we need through faith. Believing in a God who cares for us and stands beside us is a great comfort and a very real help in our times of need. God will not let us struggle alone. He is our refuge, our shield against the worst our diets can do to us.
Today's thought: Oh, Lord, please protect me from me!
Above all, taking the shield of faith, wherewith ye shall be able to quench all the fiery darts of the wicked.
When we diet, we need protection. We really do. Dieting puts us in a very vulnerable position. We are weakened, frustrated, irritable, guilty, and a hundred other things that stir us up constantly. We need a shield to guard us from the onslaught of so many difficult emotions and feelings. The Lord provides us with the shield we need through faith. Believing in a God who cares for us and stands beside us is a great comfort and a very real help in our times of need. God will not let us struggle alone. He is our refuge, our shield against the worst our diets can do to us.
Today's thought: Oh, Lord, please protect me from me!
Thursday, May 28, 2009
Sharing
Ruthie’s step 67… Sharing
Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
One way to cut calories and trim your waist is to share your meal, including your dessert.
I think this could be romantic also! {WINK}
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership? All are great ideals. My daughter and I are considering the gym!
When people come together it can be great motivation. You have someone to share your journey and encourage you as you go along.
Can you think of a great way to share with someone that will help your weight loss journey?
Half the cost, twice the motivation!
Keep on keeping on……making better choices for a healthier you!
Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
One way to cut calories and trim your waist is to share your meal, including your dessert.
I think this could be romantic also! {WINK}
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership? All are great ideals. My daughter and I are considering the gym!
When people come together it can be great motivation. You have someone to share your journey and encourage you as you go along.
Can you think of a great way to share with someone that will help your weight loss journey?
Half the cost, twice the motivation!
Keep on keeping on……making better choices for a healthier you!
/>Trust
When it comes to loosing weight .......... Trust!!
Trust in God when the sun sets
When the moon lights up the sky.
Trust in God for your dreams
As the darkness passes by.
Trust in God in the morning
When your day needs a fresh start.
Trust in God for protection
To place a hedge around your heart.
Trust in God through the daytime
When the pressure gets to you.
Trust in God for His guidance
And His will, will see you through.
Trust in God when the sun sets
And there you will find a friend.
Trust in God with your life
Until the very end.
Trust in God when the sun sets
When the moon lights up the sky.
Trust in God for your dreams
As the darkness passes by.
Trust in God in the morning
When your day needs a fresh start.
Trust in God for protection
To place a hedge around your heart.
Trust in God through the daytime
When the pressure gets to you.
Trust in God for His guidance
And His will, will see you through.
Trust in God when the sun sets
And there you will find a friend.
Trust in God with your life
Until the very end.
Wednesday, May 27, 2009
66
Ruthie’s step 66…. Lighten up!
Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories? One thing I do is alternate my cheese. One day I will have 2 percent less fat cheese and some days fat free. The Borden cheese melts real well and I prefer this brand. A lighter version of a pizza is pita pizzas. These are yummy! Get low fat pita bread and make your own! They are fun to d o as a family; every one can make their own pizza. We did this for a birthday party and believe me it was fun and very tasty!
I recommend shopping for light sour cream, light mayonnaise, and light salad dressings; less-sugar preserves; and unsweetened frozen fruit. These are all great products and be daring and try some that are fat free also!
Fresh veggies steamed are so good! Try it!
If you like jelly there are some great sugar free jellies and they are only 10 cal per serving.
There are so many light products out there now and it is a dieter’s heaven! The Sara Lee 45 calorie bread is so good! Try it!
Lightening up is not a death sentence. You are not denying your self. You are helping yourself and you are going to feel so much better as the weight starts coming off.
You can have most of the same foods you have been eating but just use your head! Just lighten up and see if that can make a difference in your weight journey!
Keep on keeping on……making better choices for a healthier you!
Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories? One thing I do is alternate my cheese. One day I will have 2 percent less fat cheese and some days fat free. The Borden cheese melts real well and I prefer this brand. A lighter version of a pizza is pita pizzas. These are yummy! Get low fat pita bread and make your own! They are fun to d o as a family; every one can make their own pizza. We did this for a birthday party and believe me it was fun and very tasty!
I recommend shopping for light sour cream, light mayonnaise, and light salad dressings; less-sugar preserves; and unsweetened frozen fruit. These are all great products and be daring and try some that are fat free also!
Fresh veggies steamed are so good! Try it!
If you like jelly there are some great sugar free jellies and they are only 10 cal per serving.
There are so many light products out there now and it is a dieter’s heaven! The Sara Lee 45 calorie bread is so good! Try it!
Lightening up is not a death sentence. You are not denying your self. You are helping yourself and you are going to feel so much better as the weight starts coming off.
You can have most of the same foods you have been eating but just use your head! Just lighten up and see if that can make a difference in your weight journey!
Keep on keeping on……making better choices for a healthier you!
Mindlessly
Exodus 15:9 (New International Version)
9 "The enemy boasted,
'I will pursue, I will overtake them.
I will divide the spoils;
I will gorge myself on them.
I will draw my sword
And my hand will destroy them.'
I have been watching what I eat for 28 months now. I thought I was passed the following and had it all figured out.
Yesterday I went mindlessly to the frig and got out some polish sausage and took a bite. As soon as I did I threw the rest of it away as far as I could throw it outside. I couldn't believe what I just did and I was in shocked that I lowered myself to do something so mindlessly. Then I figured out why. I was reacting to the emotion of rejection. Wow. I thought I had this all under control but boy did it hit me hard!
So in this weight journey you need to be aware that something might sneak up on you even though you felt you have mastered it.
Blessings everyone!
Ruthie
9 "The enemy boasted,
'I will pursue, I will overtake them.
I will divide the spoils;
I will gorge myself on them.
I will draw my sword
And my hand will destroy them.'
I have been watching what I eat for 28 months now. I thought I was passed the following and had it all figured out.
Yesterday I went mindlessly to the frig and got out some polish sausage and took a bite. As soon as I did I threw the rest of it away as far as I could throw it outside. I couldn't believe what I just did and I was in shocked that I lowered myself to do something so mindlessly. Then I figured out why. I was reacting to the emotion of rejection. Wow. I thought I had this all under control but boy did it hit me hard!
So in this weight journey you need to be aware that something might sneak up on you even though you felt you have mastered it.
Blessings everyone!
Ruthie
Monday, May 25, 2009
65
Ruthie’s step 65…. I am sure this is not the reason I gain!
You May Be Gaining Weight Because of Menopause
Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.
When women go through menopause, they lose estrogen, causing their shapes to change. They start to gain more in the middle.Estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection.
The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.
Women need to understand how important weight lifting and strength training is to their health. Don’t worry, doing strength training won't make women muscle-bound.
Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to menopausal weight gain.
So I guess we need to lift those weight s ladies!
Keep on keeping on……making better choices for a healthier you!
You May Be Gaining Weight Because of Menopause
Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.
When women go through menopause, they lose estrogen, causing their shapes to change. They start to gain more in the middle.Estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection.
The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.
Women need to understand how important weight lifting and strength training is to their health. Don’t worry, doing strength training won't make women muscle-bound.
Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to menopausal weight gain.
So I guess we need to lift those weight s ladies!
Keep on keeping on……making better choices for a healthier you!
Reality
2 Chronicles 13:12 God is with us; He is our leader
Who or what are you following today? Do you make choices based on what the television news says, or what someone you heard says? Now it's not wrong to get other people's advice, but what you allow to influence you becomes your leader. When you choose to make God your leader by following His commands, you are showing with your actions that God is your leader! God has promised again and again that He will never leave you nor forsake you. He is a good leader and you will never be alone when you're serving Him! In the Old Testament, the people would not go into battle without knowing that God was with them. They knew that they would surely fail if they went into battle alone. Losing weight can be called a battle. Maybe we should think about inviting God into this battle? Do you need someone to help you in your battle? Follow your Leader! Is there a decision you need to make today? Follow your Leader! As you submit yourself to Him, He will lead you down paths of righteousness and peace. He will lead you into victory in every area of your life!
Who or what are you following today? Do you make choices based on what the television news says, or what someone you heard says? Now it's not wrong to get other people's advice, but what you allow to influence you becomes your leader. When you choose to make God your leader by following His commands, you are showing with your actions that God is your leader! God has promised again and again that He will never leave you nor forsake you. He is a good leader and you will never be alone when you're serving Him! In the Old Testament, the people would not go into battle without knowing that God was with them. They knew that they would surely fail if they went into battle alone. Losing weight can be called a battle. Maybe we should think about inviting God into this battle? Do you need someone to help you in your battle? Follow your Leader! Is there a decision you need to make today? Follow your Leader! As you submit yourself to Him, He will lead you down paths of righteousness and peace. He will lead you into victory in every area of your life!
Saturday, May 23, 2009
This is the day!
Clothed in Righteousness
"I will greatly rejoice in the Lord, my soul will exult in my God; for He has clothed me with the garments of salvation, He has covered me with the robe of righteousness" (Isaiah 61:10).
Have you thought much about what you are wearing today? You probably took time this morning to select the right clothes and shoes in the natural, but have you thought about what are you wearing spiritually and emotionally? Just like wearing a coat, we can take off wrong attitudes, emotional heaviness, guilt and shame. We can exchange our garments of sin and failure for His garments of salvation and righteousness. Notice that this verse doesn't say you have to make the robe of righteousness before you put it on. It doesn't say you have to work really hard in order to earn righteousness. No, it's His righteousness that He gives as a gift to us when we accept what Jesus did for us.
If you are wearing heaviness, guilt, condemnation or shame today, receive His forgiveness and allow Him to cleanse you and clothe you with His garments of salvation and His robe of righteousness. Today is a new day, and you can have a new beginning by simply opening your heart to Him.
This is the day I give my weight loss journey to God!
"I will greatly rejoice in the Lord, my soul will exult in my God; for He has clothed me with the garments of salvation, He has covered me with the robe of righteousness" (Isaiah 61:10).
Have you thought much about what you are wearing today? You probably took time this morning to select the right clothes and shoes in the natural, but have you thought about what are you wearing spiritually and emotionally? Just like wearing a coat, we can take off wrong attitudes, emotional heaviness, guilt and shame. We can exchange our garments of sin and failure for His garments of salvation and righteousness. Notice that this verse doesn't say you have to make the robe of righteousness before you put it on. It doesn't say you have to work really hard in order to earn righteousness. No, it's His righteousness that He gives as a gift to us when we accept what Jesus did for us.
If you are wearing heaviness, guilt, condemnation or shame today, receive His forgiveness and allow Him to cleanse you and clothe you with His garments of salvation and His robe of righteousness. Today is a new day, and you can have a new beginning by simply opening your heart to Him.
This is the day I give my weight loss journey to God!
Ruthie’s step 64…. So this is stress?
Ruthie’s step 64…. So this is stress?
You May Be Gaining Weight Because of Stress
We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.
Stress response to too many responsibilities, coping with financial pressures, triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and dump out chemicals which are more likely to cause obesity in the abdominal region.
Many people reach for food to help ease the stress.
Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem. Read step 11.
Stress eaters tend to eat high-carb foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. It is almost like self-medicating. Many people binge on starchy foods to make themselves feel better.
Relaxation techniques as well as exercise, which also burns calories and provide other health benefits, are recommended.
One thing I recommend if the stress is there, just don’t buy the trigger foods. When the stress happens, try and occupy your mind with something else. Keep your hands busy. Just remember this will pass and you will have to face the reality of overeating, if that is what you have done. That will just add more stress to the situation. Just stay focus and stay firm in your mind set to loose weight. Like I said, it will pass. Read step 12.
Keep on keeping on……making better choices for a healthier you!
You May Be Gaining Weight Because of Stress
We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.
Stress response to too many responsibilities, coping with financial pressures, triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and dump out chemicals which are more likely to cause obesity in the abdominal region.
Many people reach for food to help ease the stress.
Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem. Read step 11.
Stress eaters tend to eat high-carb foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. It is almost like self-medicating. Many people binge on starchy foods to make themselves feel better.
Relaxation techniques as well as exercise, which also burns calories and provide other health benefits, are recommended.
One thing I recommend if the stress is there, just don’t buy the trigger foods. When the stress happens, try and occupy your mind with something else. Keep your hands busy. Just remember this will pass and you will have to face the reality of overeating, if that is what you have done. That will just add more stress to the situation. Just stay focus and stay firm in your mind set to loose weight. Like I said, it will pass. Read step 12.
Keep on keeping on……making better choices for a healthier you!
Friday, May 22, 2009
Weight Loss Help
Psalm 86:6, "Listen closely to my prayer, O LORD; hear my urgent cry." (NLT)
It is not an easy thing to loose weight. There is no magic pill and we didn’t gain it overnight. Some people focus on just looking better but not me. I focus on feeling better. I know it is worth every sacrifice I make to get healthy. My sacrifice is nothing compared to Jesus sacrifice on Calvary. Mine is just food. I can do this. I wasn’t there to help Jesus when He died on the cross but He is here for me as I diet. He will help me if I just ask Him to.
Be careful out there and give it Jesus!
Love,
Ruthie Townsend
It is not an easy thing to loose weight. There is no magic pill and we didn’t gain it overnight. Some people focus on just looking better but not me. I focus on feeling better. I know it is worth every sacrifice I make to get healthy. My sacrifice is nothing compared to Jesus sacrifice on Calvary. Mine is just food. I can do this. I wasn’t there to help Jesus when He died on the cross but He is here for me as I diet. He will help me if I just ask Him to.
Be careful out there and give it Jesus!
Love,
Ruthie Townsend
Thursday, May 21, 2009
Vine and Branch
I am the vine, you are the branches. The one who abides in Me, while I abide in him, produces much fruit..." (John 15:5)
When it come to weight loss wouldn't be easier to be connected to God? Give your weight loss journey to Him!
When you abide in something, it becomes your very source for life. Did you know God wants you to live in Him? He wants to be your source. Abiding in God means you rely on Him for everything. You rely on Him for your strength, provision, hope, joy. Like the air you breath, you rely on Him for your very life.
When you are abiding in Him, you think about Him when you go to sleep. You think about Him when you first wake up. You think about His promises all throughout the day and continually fellowship with Him in prayer. You make Him your number one priority and stay connected with other believers at church. Notice what this verse says: you will produce much fruit. When you are connected to God, everything you set your hand to will be fruitful and blessed. Just like a branch thrives when it is connected to the vine, you're going to thrive and be prosperous when you are connected to Almighty God. Depend on Him today and make Him your number one priority. As you abide in Him, He will pour out His abundant favor on you and you will live in blessing all the days of your life.
When it come to weight loss wouldn't be easier to be connected to God? Give your weight loss journey to Him!
When you abide in something, it becomes your very source for life. Did you know God wants you to live in Him? He wants to be your source. Abiding in God means you rely on Him for everything. You rely on Him for your strength, provision, hope, joy. Like the air you breath, you rely on Him for your very life.
When you are abiding in Him, you think about Him when you go to sleep. You think about Him when you first wake up. You think about His promises all throughout the day and continually fellowship with Him in prayer. You make Him your number one priority and stay connected with other believers at church. Notice what this verse says: you will produce much fruit. When you are connected to God, everything you set your hand to will be fruitful and blessed. Just like a branch thrives when it is connected to the vine, you're going to thrive and be prosperous when you are connected to Almighty God. Depend on Him today and make Him your number one priority. As you abide in Him, He will pour out His abundant favor on you and you will live in blessing all the days of your life.
Ruthie’s step 63…. Gaining weight? Go to sleep!
Ruthie’s step 63…. Gaining weight? Go to sleep!
You Might Be Gaining Weight Because of Lack of Sleep
The body functions best when well rested.
I know with the weight loss I am sleeping so much better. I feel my fat was smothering me!
When you're tired, you also don't handle stress as well, so you may reach for food. You may be taking in extra calories from late-night snacking.
Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable. Read step 21.
Your energy should be increasing as you loose weight but sometimes when you are a newbie to exercise you will be tired. This happen to me! My body just wasn’t used to be so active and I wore down. Plus being over 50 I am a little slower by nature. Read step 32.
Strive to get eight hours of sleep each night.
I don’t get this much but I try!
Add about 15 minutes to your bedtime and see how you feel. Continue to experiment with additional 15-minute increments until you find the amount of sleep that is right for you.
When you develop good sleeping habits and get regular exercise, you sleep better.
Keep on keeping on……making better choices for a healthier you!
You Might Be Gaining Weight Because of Lack of Sleep
The body functions best when well rested.
I know with the weight loss I am sleeping so much better. I feel my fat was smothering me!
When you're tired, you also don't handle stress as well, so you may reach for food. You may be taking in extra calories from late-night snacking.
Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable. Read step 21.
Your energy should be increasing as you loose weight but sometimes when you are a newbie to exercise you will be tired. This happen to me! My body just wasn’t used to be so active and I wore down. Plus being over 50 I am a little slower by nature. Read step 32.
Strive to get eight hours of sleep each night.
I don’t get this much but I try!
Add about 15 minutes to your bedtime and see how you feel. Continue to experiment with additional 15-minute increments until you find the amount of sleep that is right for you.
When you develop good sleeping habits and get regular exercise, you sleep better.
Keep on keeping on……making better choices for a healthier you!
Tuesday, May 19, 2009
Thanks
Give thanks with a grateful heart,
Give thanks to the Holy One,
Give thanks because He's given
Jesus Christ His Son.
And now let the weak say "I am strong."
Let the poor say "I am rich."
Because of what the Lord has done
for us Give thanks.
Speak to one another
in psalms and hymns and spiritual songs,
offering praise and making melody with all your heart
unto the Lord,
at all times and in everything,
unto God the Father
in the name of
our Lord Jesus Christ.
I choose to be thankful in any and all circumstances: Just like the Apostle Paul says in Philippians 4:12,13 I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all things through Christ who gives me strength.
Give thanks to the Holy One,
Give thanks because He's given
Jesus Christ His Son.
And now let the weak say "I am strong."
Let the poor say "I am rich."
Because of what the Lord has done
for us Give thanks.
Speak to one another
in psalms and hymns and spiritual songs,
offering praise and making melody with all your heart
unto the Lord,
at all times and in everything,
unto God the Father
in the name of
our Lord Jesus Christ.
I choose to be thankful in any and all circumstances: Just like the Apostle Paul says in Philippians 4:12,13 I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all things through Christ who gives me strength.
62
Ruthie’s step 62 …..What Not to Do
It's vital for family and friends to concentrate on the positive things that can help a dieter. A checklist of what not to do when someone you love is on a diet.
With help from an article.
1. Don't tempt them. Respect the dieter's food choices, and don't tempt them with a "bite" or a "nibble." Bites and nibbles add up and can sabotage a weight loss plan
2. Don't become the "food police."
3. Don't say anything to the dieter you wouldn't want said to you.
4. Don't use judgmental language. Avoid phrases such as 'Did you stick to the plan today?' Or 'You should have been more careful,' or 'Why did you eat that?'
5. Don't overdo -- anything! "Don't bombard the dieter with weight loss books and articles, subscriptions to fitness magazines, or low-calorie cookbooks. It’s easy to overdo. Keep a lid on the helpfulness, and when in doubt, think under-do, not overkill!
Keep on keeping on……making better choices for a healthier you!
It's vital for family and friends to concentrate on the positive things that can help a dieter. A checklist of what not to do when someone you love is on a diet.
With help from an article.
1. Don't tempt them. Respect the dieter's food choices, and don't tempt them with a "bite" or a "nibble." Bites and nibbles add up and can sabotage a weight loss plan
2. Don't become the "food police."
3. Don't say anything to the dieter you wouldn't want said to you.
4. Don't use judgmental language. Avoid phrases such as 'Did you stick to the plan today?' Or 'You should have been more careful,' or 'Why did you eat that?'
5. Don't overdo -- anything! "Don't bombard the dieter with weight loss books and articles, subscriptions to fitness magazines, or low-calorie cookbooks. It’s easy to overdo. Keep a lid on the helpfulness, and when in doubt, think under-do, not overkill!
Keep on keeping on……making better choices for a healthier you!
Monday, May 18, 2009
Proverbs 16:3
Proverbs 16:3
Commit thy works unto the Lord, and thy thoughts should be established.
A woman I know carried a pocket New Testament with her wherever she went. Often I would see her pull it out of her pocketbook and begin reading. One day I asked her why she seemed so intent on her reading whenever I saw her. She said, 'I read it whenever I get hungry. I'm trying to control my weight, so whenever I feel a physical hunger, I feed myself spiritually instead. It takes my mind off my hunger and puts it where it should be-on the Lord.' What a wonderful lesson. If we will find new ways to include God in our diet, He will turn our thoughts where they need to be!
Today's thought: There are ways to be fed (spiritually without getting fat!)
Commit thy works unto the Lord, and thy thoughts should be established.
A woman I know carried a pocket New Testament with her wherever she went. Often I would see her pull it out of her pocketbook and begin reading. One day I asked her why she seemed so intent on her reading whenever I saw her. She said, 'I read it whenever I get hungry. I'm trying to control my weight, so whenever I feel a physical hunger, I feed myself spiritually instead. It takes my mind off my hunger and puts it where it should be-on the Lord.' What a wonderful lesson. If we will find new ways to include God in our diet, He will turn our thoughts where they need to be!
Today's thought: There are ways to be fed (spiritually without getting fat!)
Ruthie’s step 61….. The night time eating!
Ruthie’s step 61….. The night time eating!
When is the absolute worst time to overeat, metabolically speaking? It's nighttime, when our bodies have the lowest need for calories.
This is especially true for those of us who are overweight.
Dinner isn't the only problem. While afternoon is the most popular time to snack, evening snacks are in the No. 2 position. Snacking at night makes it to easy to overeat. That's because eating late in the day may be less satisfying than eating the same amount of food earlier in the day.
With help from an article.
* Meal size tends to increase over the day, with peaks at lunch and dinner. One study showed that participants ate 42% of their total daily calories during and after dinner.
* Our evening food intake tends to be relatively high in fat, compared to that at earlier meals.
* The longer the gap between dinner and the previous meal or snack, the larger the dinner.
* People who eat lightly at night end up eating fewer calories and grams of fat overall than people who eat big dinners and nighttime snacks. People who had a light snack at night ate 9.3% fewer total calories and 10% less fat overall than those who ate larger nighttime snacks.
* People don't eat during the day and then become ravenous and overeat at night.
* Food is used for all sorts of emotional reasons at the end of a workday (as a relaxant, as entertainment, as a distraction, etc.)
• Eating becomes associated with sedentary behavior, like watching television. In other words, we get into a pattern of eating while we watch TV or use a computer -- activities many of us tend to do in the evening.
But even with all this working against us, it is possible to avoid nighttime overeating.
1. Get in the habit of enjoying a hot cup of decaffeinated tea at night. Tea comes in so many great flavors that you'll never be bored. In the warmer months, have a glass of iced tea instead.
2. Many people snack at night because they're bored. Keep your evenings interesting, and you'll find it easier to refrain from mindless snacking. Take a night class, plan an evening exercise session, find a new and interesting book or hobby, etc.
3. If you've gotten into the habit of eating in front of the television, vow to eat only in the kitchen and only drink no-calorie beverages while watching TV. Limit your TV eating to fruits and vegetables. Occupy your hands in other ways -- ride a stationary bike, do exercises with an exercise ball, take up knitting, pay bills, or write notes to friends.
4. Because evening meals and snacks tend to be the highest in fat, it's especially important to make healthy food choices at this time. Go for foods that are rich in nutrients, high in fiber, and balanced with some lean protein .
5. Though you don't want to eat too many calories at dinner, for some people, a small dinner could lead to a late-night snacking. Eat a balanced, high-fiber dinner. If you get hungry later, enjoy a smart and satisfying evening snack like low-fat yogurt with a sprinkle of whole-grain cereal, fruit with a few slices of cheese, or whole-grain cereal with milk.
6. Have a balanced, higher-fiber lunch and afternoon snack to help avoid overeating at dinner.
7. Don't skip breakfast.
8. People who eat small, frequent meals tend to eat fewer total calories and fat grams than those who eat larger meals less often. Try eating small, frequent meals to see if it improves the way you eat and feel.
9. If you're in the habit of finishing your day with dessert, try having a mini-portion. The first few bites of a food always taste the best, anyway. A petite portion is more likely to satisfy if you choose a dessert you truly enjoy, take your time and savor every bite, and accompany your treat with a cup of hot coffee or tea.
Keep on keeping on……making better choices for a healthier you!
When is the absolute worst time to overeat, metabolically speaking? It's nighttime, when our bodies have the lowest need for calories.
This is especially true for those of us who are overweight.
Dinner isn't the only problem. While afternoon is the most popular time to snack, evening snacks are in the No. 2 position. Snacking at night makes it to easy to overeat. That's because eating late in the day may be less satisfying than eating the same amount of food earlier in the day.
With help from an article.
* Meal size tends to increase over the day, with peaks at lunch and dinner. One study showed that participants ate 42% of their total daily calories during and after dinner.
* Our evening food intake tends to be relatively high in fat, compared to that at earlier meals.
* The longer the gap between dinner and the previous meal or snack, the larger the dinner.
* People who eat lightly at night end up eating fewer calories and grams of fat overall than people who eat big dinners and nighttime snacks. People who had a light snack at night ate 9.3% fewer total calories and 10% less fat overall than those who ate larger nighttime snacks.
* People don't eat during the day and then become ravenous and overeat at night.
* Food is used for all sorts of emotional reasons at the end of a workday (as a relaxant, as entertainment, as a distraction, etc.)
• Eating becomes associated with sedentary behavior, like watching television. In other words, we get into a pattern of eating while we watch TV or use a computer -- activities many of us tend to do in the evening.
But even with all this working against us, it is possible to avoid nighttime overeating.
1. Get in the habit of enjoying a hot cup of decaffeinated tea at night. Tea comes in so many great flavors that you'll never be bored. In the warmer months, have a glass of iced tea instead.
2. Many people snack at night because they're bored. Keep your evenings interesting, and you'll find it easier to refrain from mindless snacking. Take a night class, plan an evening exercise session, find a new and interesting book or hobby, etc.
3. If you've gotten into the habit of eating in front of the television, vow to eat only in the kitchen and only drink no-calorie beverages while watching TV. Limit your TV eating to fruits and vegetables. Occupy your hands in other ways -- ride a stationary bike, do exercises with an exercise ball, take up knitting, pay bills, or write notes to friends.
4. Because evening meals and snacks tend to be the highest in fat, it's especially important to make healthy food choices at this time. Go for foods that are rich in nutrients, high in fiber, and balanced with some lean protein .
5. Though you don't want to eat too many calories at dinner, for some people, a small dinner could lead to a late-night snacking. Eat a balanced, high-fiber dinner. If you get hungry later, enjoy a smart and satisfying evening snack like low-fat yogurt with a sprinkle of whole-grain cereal, fruit with a few slices of cheese, or whole-grain cereal with milk.
6. Have a balanced, higher-fiber lunch and afternoon snack to help avoid overeating at dinner.
7. Don't skip breakfast.
8. People who eat small, frequent meals tend to eat fewer total calories and fat grams than those who eat larger meals less often. Try eating small, frequent meals to see if it improves the way you eat and feel.
9. If you're in the habit of finishing your day with dessert, try having a mini-portion. The first few bites of a food always taste the best, anyway. A petite portion is more likely to satisfy if you choose a dessert you truly enjoy, take your time and savor every bite, and accompany your treat with a cup of hot coffee or tea.
Keep on keeping on……making better choices for a healthier you!
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