- HEALTH TRACKER
“You want to eat healthier but your family wants their old favorites. Here's how to comfort them.”
Comfort foods don't have to be banished from your menu - at least not completely. You may not eat them quite as often, however, when the family is clamoring for their old favorites, you can take it on as a challenge. Be creative by making swaps they may not even notice. Try low-fat cheeses in lasagna, reduce the amount of butter in mac-n-cheese, replace some of the fat in cakes with applesauce, and use olive oil instead of butter for hash browns. Even eliminating a few calories, saturated fat, or excess carbs can make a difference in your waistline without altering the taste of family faves.
“You work in an office that leaves you feeling drained. Here's how to get filled up.”
There are a lot of reasons your workplace can deflate you. Just being in an office with no windows, the flicker of florescent lights can leave you feeling gray and unmotivated. On your breaks, getting outside can lift your spirits. Another trick is to feel some ownership in your space. Can you bring a little lamp with a bright shade? With the new energy-efficient bulbs it can use as little as 3 watts of power so it won't add to your employer's overhead too much. Don't forget a plant, pictures of your family, and a personal piece of art if possible. The best, if you can listen to music that you enjoy, you'll really start to feel energized. Talk to your boss and see what you can do to feel more motivated and more productive - something she/he shouldn't have a problem with.
“You feel really motivated and you're excited about all the possibilities. Here's how to cash in before you cash out.”
We all know that, like money, motivation comes and motivation goes. Embarking on something new, learning about something exciting, and realizing that things are possible for you is exciting. While all that excitement is empowering, unless you take the reigns and giddy-up your motivation could be all for nothing. Take motivation as a kick in the pants and "do" instead of simply dream, plan, or reflect. Once you get some work under your belt, you're far more likely to continue as results of motivation breed future motivation.
“You keep setting goals you don't reach. Here's how to break the tape.”
If you could just replay the movie of your resolutions (goals you were going to achieve) month after month, year after year, odds are you haven't made a plan for success. If you are going to do ANYTHING in life, you have to make time to work on it. You probably have a routine for getting up, going to work, eating meals, and when you plop down to watch your favorite TV show. The things you want to accomplish need to be scheduled just the same (or maybe instead of). If you REALLY want to write that book, exercise, or learn to speak Swahili, you will succeed when you take time on a regular basis to work at it. End of story. You can choose to schedule the time or not.
“You plan to work out after work but you just want to chill. Here's how to heat things up.”
It's a fact that if you're burned out, you will pick the easiest choice available - good or bad, easy is what you'll go for. So, if you're typically used up and worn out after work, planning a workout then isn't going to work. You're more likely to hit the drive through and eat your easy meal doing something low-key like watching TV. Instead, plan your meal ahead (have salad fixin's ready to go in the fridge, or put something in the crock pot in the morning). Go home, eat your dinner and veg for a bit. Once you've recharged, then head to the club and you'll be ready to give 100% again.
“You joined the club to prepare for a special event and plan to jump ship once the big day arrives. Here's how to stay aboard.”
Getting in shape is, unfortunately, not a one-time deal. You can't store up fitness like you can fat (no, life is not fair). As soon as you stop for a few days things are literally going to start going south. The only way to prevent that and to have a toned, well functioning physic is to exercise regularly every week. Set sail on a routine that can last you a lifetime.
“You want to break out of your shell to have a renewed life. Here's how to make a serious crack.”
Changing your life is easier said then done, but you can do it. Once you've defined problem areas that need addressing, making a plan and starting slowly may be the difference between success and failure. You need time to make sure changes fit your lifestyle. For example, you may try to schedule your work out after work with the idea you'll go home to make a healthy dinner for you or your family. If you find you are completely spent after your workout, caving into the lure of more convenient (and unhealthy) foods may happen too often. You need to have the flexibility to regroup. Perhaps that isn't the best time to workout, or maybe you need to prepare dinners ahead or get someone else in the family to handle dinner. Breaking out of your old life and into a new one takes work. By working around obstacles, you'll be able to battle your way through that tough shell.
Summer is coming or here. I'm not too sure any more. What are you all doing this summer for fun? What outdoor activities do you have planned? I know the kids are going to enjoy themselves, are you?
Anyway, I'm just wondering.
“You are working on a healthier life, but you find yourself obsessing about calorie counts and food foes. Here's how to think outside the food box.”
If you constantly think about food, what you can or can't eat, how you'll manage at your sister's wedding dinner, and if eating a Twizzler will blow your diet, you need a reality check. If you have this much time to obsess, maybe you need to find something more constructive to think about. Think beyond yourself. Get some food perspective. Go volunteer at a food bank, women's shelter, or online to sponsor a needy child. Realizing that your excess can actually turn someone else's life around can be very liberating, and motivating. Look at this as an opportunity to not only change your life, but someone else's.
“You want to eat right, but when you try, you feel like you're starving. Here's how to never say diet.”
If you are dieting and often feel hungry, you may not be on the right program. Dieting doesn't mean starving yourself. It means feeding your body what it needs, when it needs it. Every time you eat, your body goes to work processing that food. If it knows you are going to feed it again regularly, it doesn't hang onto it as hard. It keeps your metabolism burning off excess. Feeling "starved" triggers your body to hang onto excess. Knowing when you are TRULY hungry is the first step. Feeding your body properly with fruits, veggies, lean proteins, whole grains, and nuts (and in calorie friendly portions) is the second. Even if you are eating 5 to 6 meal/snacks per day is okay when done the right way. If you've just embarked on a new program, you may need to give it a couple of weeks to let your body adjust to the new plan, so if you feel the need to eat too often, assess if you are really hungry or just wanting to grab something out of habit. In a short while, you and your body will adjust.
“You want to do more, be more, but you are waiting until you feel more prepared. Here's how to gear up.”
Okay, sorry but sitting out in life isn't going to cut it. Sure, you could wait until you are completely on top of your game in life (whatever that means to you). Or, you could start living it now. What do you want to do? If you feel your weight, or your age, or your personality is holding you back, it is. If you feel nothing can hold you back from your dreams, then they won't. Abraham Lincoln once said, "Always bear in mind that your resolution to succeed is more important than any one thing." If you decide to succeed, and actually move toward that success, you will either succeed or be able to know why you didn't, instead of wondering if you could've or just writing off that you can't.
“You want to eat healthier, but it's such a chore. Here's how to clean up.”
If you've said (probably in a whiny voice), "Eating healthy is more expensive," or "My family doesn't like eating that stuff," or even, "I don't know what to make that's healthy," you are not alone. All of those statements SEEM true, until you overcome them. You are probably just not USED to thinking that way. Start by trying one healthy recipe each week. Yes, there will be some that you or your family doesn't like. You've probably tried new, unhealthy recipes that they didn't like from time to time too. It's okay. Chuck it and try again. There are plenty of very good recipes that will be successes. You may believe that healthy foods are expensive. Depending when produce is in season, and your location, prices will fluctuate. But you can usually work around these issues. You might feel your grocery bill is higher too, if you are buying fresh ingredients in ADDITION to what you normally buy. Once you start REPLACING the processed, pre-packaged foods (and probably a few trips through the drive thru), you'll see that eating well is healthy for your pocketbook too.
With the weather improving, I'm itching to get out and walk or bike ride. Anyone out there in the Culpeper or Warrenton area wanna join me?
Hi, give me a shout. swimbikerun ...
“You want to feel inspired, but there's de-motivation at every turn. Here's how to run it off the road.”
Television, family members, so-called friends, magazine ads, a look in the mirror. There are plenty of things that make us feel bad about ourselves. Things that make us doubt that we'll ever succeed at our goals. So, what are we going to do about them? Eleanor Roosevelt had a great quote, "In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility." We know outside influences will occasionally bring us down, so how do we spring back up? What motivates you? Music? A particular movie? Thinking about God? Standing in the sunshine? Reading uplifting quotes? Exercising? Find what motivates you and keep your goals on the road to success.
“You know you have to find time to exercise, but it's just so elusive. Here's how to find it's lair.”
You wonder how some people do it. They seem to be able to get everything done. They must be multi-tasking wizards. Here's the truth. There is no such thing. If you are doing more than one thing at a time, you aren't doing at least one of them well. Think texting and driving. Feeding the baby and doing homework. Cooking and learning calculus. Sometimes folding laundry and watching TV will leave you with towels in your underwear drawer and your house guests perplexed when they need to dry their hands. Studies have shown that when you multi-task, not only does your skill level go down for each project, but you also raise your stress level. It's a lose-lose situation. You simply have to eliminate things from your to-do list. If you want to exercise everyday, you'll have to give something up, or at least rearrange other things to save time. All the time you need is right in front of you. It's up to you how you'll use it.
I had to respond to all of this. I *didnt'* have Dr.Pinnar do my surgery. I had an appointment time, but before I met him the nice lady in billing explained to me that I had been told incorrectly,.... my insurance wouldn't pay. I knew there was no way I could pay the cost, so I said I would leave. No no no, they said... come talk to the doctor.
I tried to talk to the doctor, but kept getting distracted as he was checking messages on his phone and texting. At the time I wondered if it was because he knew I wasn't going to be a patient after all, but, in the end, I just think he thought it was okay to do. I told him office manager, who told him, and he called, very defensive... he only checked his messages twice, and only wrote a text once, and it was important, blah, blah, blah.
Needless to say, I'f I'd won the lottery, I still wouldn't have let him do it.
Fast forward 2.5 years, and I get a bill for that visit.... over $400. At first, I didn't even recognize the name, and then, when I did, I laughed. I'd changed insurances, and this was 2 and a half years later. Wasn't gonna happen. But, I called the office just to explain that, yes, I got the bill, no, I wouldn't pay it... I'd tried to leave after we knew that insurance wouldn't pay for the surgery, and was told to just meet with the doctor. Surprise! The good doctor wasn't even in town! He'd left, very abruptly, leaving many patients without support for their lap bands.
IMO, this guy is a real piece of work. I saw on the front page for this forum that he is back in town, and drumming up business. Be very careful . IMO, he is rude, arrogant, and totally lacking in morals... and apparently sense, if he thought he could charge me for a visit I tried to end, 2.5 years ago.
“You want to make a change, but you keep remembering your past failures. Here's how to get amnesia.”
Fine. You've tried, and tried, and maybe tried some more without the success you've dreamed of. So often, what holds us back is the past. We figure since our attempts have failed before, odds are not in our favor. Fooey! Failures are a perfect way to access WHY things didn't work so we can work around them. Stop looking behind you and start focusing forward. Look ahead to what your new life looks like