Positive Influences

February 19, 2010
Positive Influences
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010

I believe that when you are trying to change your lifestyle and eating habits that you need to surround yourself with positive influences. Many people do not have the privilege of having supportive people around them. If that is the case then you need to do a little self-talking every day. I know this sounds a little strange and you probably think I have lost my mind. However, positive encouragement, regardless of from where it comes, does impact our daily lives and activities. Self talk has a big impact on your weight loss motivation. When your self talk includes absolutes like "I'll never be able to lose weight" or "I can never keep to my eating plan", you are focusing on the negative. Words like never, always, all, everyone, no one, nobody, add to negative self talk. If you can start using some more positive words, they will give you a lot of weight loss support and weight loss motivation. Try these: I will, I can see, I'm able to, I'm learning to, I can do, what would happen if, I'll find out how to...

See how powerful words are! They can change us completely. They can fill us full of confidence or full of doubt. And they are particularly important when it comes to losing weight. You see, when we’re overweight, we often have a low opinion of ourselves. I know I did and at times still do. We don’t like the way we look and we often feel very self-conscious, especially if someone passes a comment about our figure. Result? We tell ourselves that we are not as good as other people. We tell ourselves that we are a failure. And after we’ve said it enough times, we end up believing it. We end up believing we are a failure. So when we try to lose weight, we are beaten before we start. We are so convinced that we’re a failure that we never put our heart into it. We might give up chocolate and biscuits for a couple of weeks but we don’t take it seriously. And we don’t believe for a moment that we’re really going to lose the weight and keep it off. Why not? Because that little negative voice in our head is saying: You’re a failure! You’re fat! You’re never going to lose weight! You have tried before and failed! Even if you do lose it you will gain it back!! Well girls, it’s time to change! Instead of telling yourself all this negative rubbish, I want you to say something positive, for a change. For example, say this to yourself:

"I want to be healthy and weigh less. So I am going to start a sensible weight loss and exercise program and learn some new eating habits. And if I have a bad day, I’ll work that much harder to stay with the plan. If I stumble and fall I will get up brush myself off and begin again. I will not give up!! And nothing is going to stop me, because I am strong enough to succeed."

It seems that every time I make a decision to eat healthy everyone around me offers me food or wants to go out to eat? The temptations are always present. You can’t just turn away from food entirely so the temptation is always there. Surrounding yourself with positive influences, if you can, is great. Few people are as blessed as I am to have a great support system around them. My husband, Don, is the best!! He supports me in whatever I endeavor to do. In our 38 years of marriage he has been there for me through every diet possible. He is always encouraging. He has watched me struggle to lose weight and then he watched me put it right back on. But never has he once criticized me. Try to share you goals with those who you know will be supportive; friends, family, co-workers, etc. Surrounding yourself with encouraging and supportive people is not always easy and many times we have to contend with those who are negative and discouraging. That is why it is so important to begin any healthy living program with the determination that you are doing this for yourself. This must begin in you!! Sometimes it is hard and this may be a time when you discover who your real friends are and who it is that really cares for you!!

If you have started a healthy living program I would love to hear from you. Share your hurdles and struggles with me. Believe me there is nothing concerning weight lose that I have not been through and will not understand. Try a little self talking and let me know how it works!! I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!

Unbelievable 2/11/2010

February 11, 2010
Unbelievable!!!!!!
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010
I weighed in today. I was ready for a nice weight loss because I have really been watching what I eat and doing more cardio than ever I thought I could (working my tail off)! Well, NOT!!!! I am so angry!! I gained after working my tail off for a month! I do not want to cry and I am not going to have a pity party. I am just down right MAD!!!! So Gloria and I discussed what I am eating and even though I am watching my SUGAR/CARB as I discussed last week I am off the mark a bit. I am not eating enough calories a day and I am not getting much fat and I am not eating a substantial breakfast. Also my cardio is not intense enough.

A good reminder of some basic eating “rules” is good from time to time. SO I thought I would share a few with you all just as a reminder.

Ø Watch your portions!! This is a major problem for me. An example is my morning cup of coffee. I like a little creamer in my coffee. I cannot just pick up the container and pour. Trying to “eyeball” the amount used is NOT a good idea. It makes no difference if it is fat free or sugar free, the portions DO count!! So now I measure exactly.
Ø All food groups are important!! When I was diagnosed as a diabetic it scared me to death. I immediately decided to cut out carbs all together! No bread, pasta, rice, potatoes or sweets. I was miserable. Once I attended classes for diabetics I calmed down and used portion control!!
Ø Know you body! There are certain things that I eat that trigger cravings. Usually because I eat too much. If I keep my sugar intake for the day below 15 grams I am fine. I feel great! BUT! If I indulge in a lot of unnecessary carbs it does trigger the cravings for more carbs!!!
Ø Eating six small meals really works. I can tell you this is true. These meals need to be carefully thought through. A meal is not a candy bar mid-morning. Fruit should be eaten before noon, plenty of protein for breakfast, etc.
Ø Never skip a meal especially breakfast!! If your morning is hectic and you have very little time for breakfast plan ahead. Order Living Lean or make a healthy breakfast casserole on the weekend and eat a proper portion every morning.
Ø Processed is not good!!! I firmly believe that the packaged meals you buy in the freezer department are not good for you. Please try to eat as much natural food as possible!!
Ø Talk to your trainer. I know that Gloria wants to know what is going on with each of her clients when it comes to your food intake. Talk to her!! Schedule time with her if you are having problems with your eating program. I am sure Amber feels the same way. Ask questions!! If Gloria does not know the answer (which I sincerely doubt) she will help you find the answer!!!
Ø My last tip is something a friend told me. A doctor friend of hers called the Splenda Company because as a doctor he did not believe that Splenda had no calories. He was told that if there is less than 6 calories a serving a food is considered no calories. I was amazed. So 3 packets of Splenda in your coffee could be 15 calories!! 1 teaspoon of sugar has 16 calories. It sure made me think!!
I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!

FOOD DIARY

February 5, 2010
Food Diary
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010

As you can see I actually wrote this on Friday but due to major computer problems at home I am just now getting to post this blog. I hope to have all computer problems solved in the next couple days and should be on time next week or this week!! Well is has come to the end of our first monthly competition. Most of you know about and feel the pain of the cardio competition. Well the results are in and I did not quite do enough!! Boo Who!!! But I am very proud of the winner!! Lisa you did an awesome job! Congrats!!!!!! Go buy yourself something special!!!

Now our next competition is a Food Diary. I have been keeping a food diary for a long time. Now I am not saying that I have always as faithful at writing it down but I do try. However, we not only are to write down what we eat but it had better be healthy when it comes down to the wire because that may be the tie breaker. A food diary holds me accountable just as much as the scales come weigh in! So get those pens and pencils ready and log in those bites of everything!!!!

If you have never kept a food diary you need to know exactly how much of the food you eat. Just writing down chicken will not do. You should record -4 oz. boneless skinless grilled chicken breast. I know you are saying I do not have time to do this. Make the time!! Not just because of the competition but because we want to eat healthy. Be sure to record everything!!! Even a bite of cake at the office. Everything counts! Many times we eat unconsciously and when we try to record everything at the end of the day, well, some of us are a little older and cannot remember what the heck we ate. I try to make out my daily allowance of food, write it all down and then stick to it! Good Luck to all of you!!!

Does the bad weather make you hungry?????? Many times when we cannot get out of the house because our regular scheduled day has been turned topsy turvy we find ourselves at a loss as to what to do and suddenly we are ready to cook or eat. When the weather is really bad, as it has been lately, my mind wanders to baking. I want to bake brownies or pound cake or anything I do not need to be baking. Lately I have turned to cardio to take my mind off the baking. Just was curious if your mind works the same way. Send me what you do to keep your mind off the munchies!!

I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!