Determination

The way to success is unhindered determination - no way around it!  If you are determined to make a change in your health, your body, your image and your weight, it will take pure determination.  You must make up your mind that you want success more than anything and you will have it.  I spoke to a lady the other day and she was bragging on the huge Amish donuts.  I agreed that they are really delicious but I had chosen not to eat them.  She said with resolve, "Life is not a dressed rehearsal and you only get one shot and I will eat what I want."  I answered, "You are right, but you can shorten your journey by what you choose to put into your body."  She was obviously overweight and need to think more about the situation.  We all have choices in this life and those choices directly affect our health, appearance and length and quality of life.  I know because I realize that if I had made better choices earlier in life, I might not be an insulin dependent diabetic.  Our quality of life is directly dependent on some choices that we make.  Believe in yourself and you can make anything happen!
 

Are You Happy?

Are you happy?  That is a question that would benefit us all to ask ourselves.  What does it take to make you happy?  Is it always getting your way?  Is is always getting what you want?  Each of us must answer that question ourselves.  In this day of abundant technology, the TV commercials try to tell us what will make us happy.  If you use this toothpaste, or this floor cleaner, or eat this specific food, we are promised to be happy.  I don't think that is the answer to the question, do you?

I believe the greatest beginning to true happiness is a good relationship with God.  Without this relationship, our judgement is clouded by ambitions that might not be the best for us.  Happiness is within your grasp.  You can CHOOSE to be happy or you can CHOOSE to be miserable.  Our attitude is the greatest tool we have in our happiness tool box.  A lot of things are out of our control - the weather, the economy and many times what other people do.  We can either accept these things or go around mad about everything.  Everything comes in it's due season.  If you are having a bad day today, it won't last.  If the weather is cold and rainy today, it won't last.  On the other  hand, if things are going your way today, beware, it won't last.  We can choose to be happy regardless of circumstances that we cannot control.

That brings up another important point.  We are the author  of our own happiness,  There are many things within your control.  Don't like being in debt?  Start a plan to pay off that debt.  Don't like being overweight?  Start a plan to shed those unwanted pounds.  Don't like your health situation?  There are many things you can do to change a lot of health situations by eating better and taking better care of your body.  Are you getting enough exercise?  My son was just diagnosed with several blood clots in his leg caused by too much sitting in front of a computer and sometimes even falling asleep in his chair and sleeping there all night.  He has a choice to either continue this practice and die at an early age or choose to change his behavior.  Did you notice the word "choose" keeps coming up?  If you are happy, change nothing.  Just keep on doing what you are doing.  Take a good look at your life.  Could you be happier by changing something in your life?  The choice is up to  you!

Snack, Anyone?

If you are like me, I look forward to my snacks as much as I do my regular meals.  I have also learned that I do much better on my weight management program if I eat 5 to 6 times every day.  It keeps my metabolism up and I don't get hungry.  It keeps my body out of the "starvation mode" where it thinks it needs to hang on to calories instead of using them.  If you feed your body regularly, it gets in the habit of you giving it more nutrition every few hours.  What is very important to note, however, is that it makes all the difference what you eat as a snack.  The above list contains excellent choices for snacking.  My favorite snacks are the ones with the highest protein levels.  I feel much better with a higher level of protein in my diet and I seem to lose weight faster too.  My favorite afternoon snacks are hard boiled eggs, protein bar, fat free cottage cheese with a fruit cup (no sugar added) and turkey sticks or weight watcher string cheese sticks.  Watch your sodium and MSG content if you choose turkey sticks or jerky.  My go to snack that I have every evening before bedtime is a cup of Kroger Carbmaster yogurt with 1/4 cup of Post Grapenuts cereal or Ezekiel 4:9 cereal stirred in.  That gives me a hint of sweetness, lots of protein and some crunch.  It lays well on my stomach and keeps me from going to bed hungry.  Use your imagination and you will find some of your favorite foods will fit right into your snack time.  You could also even snack on leftover chicken breast from last night's dinner.  Listen to your body and see what it is hungry for right now.  Just be mindful of those calories and make sure they fit into your overall plans and goals.  Happy snacking!

Believe You Can

Your attitude goes a long way in controlling the outcome to your weight loss program.  If you spend your days feeling sorry for yourself, you are setting yourself up for failure.  I am speaking from experience.  I have spent a lot of time feeling sorry for myself since I couldn't have that dessert with the family or I couldn't have that sour cream and bacon on my baked potato.  Therefore, I have fallen off more programs than I care to remember.  This time is different and when I stop to wonder "why", I realize that my attitude has made all the difference!  I made up my mind that I am sick and tired of my energy being at rock bottom and my health steadily declining.  I am tired of being embarrassed to see old friends when I am out shopping.  I finally got sick and tired of being sick and tired!  When you come to this place, you will do something about it.  I believe I can make a difference in my energy level, my health and my looks.  I am seeing these changes in my body every day.  With each pound and inch that I lose, my belief gets even stronger that I CAN DO IT!  When my family has that pie or cake, I give myself permission to have one sliver (not slice).  A couple of weeks ago, I baked a blackberry jam cake for my family.  I always loved that.  When it came time for dessert, I cut myself just a very thin piece of the cake.  To my surprise, I have been off of sugar long enough that the cake tasted too sweet for my enjoyment.  I just ate a couple of bites and was finished.  That surprised me.  If I really want to taste something, I go ahead and have a very small serving of it just to satisfy my "craving" that I "think" I have.  I usually find out that it was more the thought than actually wanting it.  We always want what we think we can't have.  Give yourself permission to taste it.  My husband and I were at Lone Star Steak House the other day and my entree came with a small chocolate sundae.  I had already told my husband that I was giving it to him.  When it was brought to our table, I took one bite and found that it was too sweet as well.  At least I knew I really didn't want it as bad as I thought I would and it was over and done with.  The mind is so powerful.  If we make up our mind to BELIEVE we can, we will get it done!

What Are You Waiting For?

Today is the day to get started on the New You!  Putting it off for even one more day is pointless.  Who says that weight loss programs have to start on Monday?  If you wait until Monday, you may have another pound or two to lose.  Don't even think of it as a DIET (that dreaded four letter word).  Instead, it is a lifestyle.  It is much easier to LOSE the weight than to KEEP IT OFF - UNLESS - you make your new eating plan a LIFESTYLE.  You will learn to love this new way of eating - honestly, it will happen.  You will learn to love your body!  You will learn to feel satisfied without being stuffed to the point of not being able to breathe after every meal.  Haven't we all come out of a smorgasbord restaurant knowing that we have overeaten terribly!  We had to try a little of this and a little of that and of course we had to have dessert because it was included!  Heaven forbid that we walk away from that!  So just a little cake or pie with ice cream on top, and oh yes, a few sprinkles and nuts and is that whipped cream I see?  Well, we've all been there, haven't we? For that reason, I DO NOT eat at smorgasbord restaurants any more unless they have a choice of an entree aside from the smorgasbord.  I do not want to put myself in a situation of that much temptation.  Get to know what presents excessive temptation for you and avoid those situations as much as you can.

Get in the habit of reading labels.  Know how many calories you are eating and what you are putting into your mouth.  It's your body.  Don't take it for granted!  I log my foods every single day so I will know how many calories I am consuming.  Always remember to count any condiments or butter you may use.  Otherwise, you are just fooling yourself and it will show on the scales. If I overeat early in the day, I have to make up for it at dinner time.  Sometimes, I can only eat a couple of boiled eggs at dinner, BUT I have made a conscious choice to do so.  For example, I love to eat at Lone Star Steak House, but the lunch has more calories than my usual lunch.  If I choose to eat there with my husband when we are out running errands, I know I will have a couple of boiled eggs for dinner.  I still feel in control of my diet, because I have made a CHOICE.  If you want an online version of a food log at no charge, go to  www.myfitnesspal.com and set up a free account.  I use the Fitbit Zip to track my activity and the free app that comes with it will let you track your foods, activity, blood glucose and blood pressure.  Whatever you choose, be faithful to log all of the food you put in your mouth as well as the water you drink (that's very critical to weight loss as well).  Pretty soon, this new lifestyle will become a comfortable habit and you will start seeing changes in your body as I have.  I have been on my new lifestyle program for a little over two months now and I am very comfortable with it and I am seeing wonderful changes.  Plan your own life and feel better than you have ever felt before.  TODAY is the day to get started!

Dangers of Diet Soda

I don't think anyone loves diet soda more than me.  I drank 3 to 4 cans EVERY day and enjoyed every drop of it.  I did that for years.  Then I started reading all of the bad information about it.  It wasn't doing my body any favors; in fact, it was most likely making me sick.  I have had Type II Diabetes for several years and I thought that diet soda was one thing that I could have as much as I wanted.  I loved to drink it with every meal.  I would even drink a can of diet soda with a candy bar or donut, thinking that I was at least saving some calories.  (Oh, the lies that we tell ourselves)   I figured it was that many calories that I wasn't drinking if I drank the diet version of colas.  I thought I would never be able to kick the habit.

When I committed to the Advocare 24 day challenge, the program prohibited any kind of cola, coffee, tea - nothing except water for the 24 days.  I actually did it!  I didn't drink anything but water and the Spark energy drink for the whole 24 days.  Surprisingly enough to me, I actually didn't miss the diet cola like I thought I would.  And the biggest surprise of all (to me) is that today is October 14 and I still haven't had anything but water and Spark since August 12!  I have gotten used to drinking only water and now that actually satisfies me!  We are all somewhat addicted to sugars and colas.  I know I was.  I did find it difficult for the first several days without these things, but once I got them out of my system, I am actually hesitant to put any of them back.  Oh, sometimes I think about having a cup of coffee, but so far I haven't even done that.

Eating and drinking clean definitely has it's advantages. I feel so much better and sleep wonderfully.  It's all in what you make up your mind to do.  It's your body and there is no one to take care of it but you!  Think about it!

10 Reasons to Keep a Fitness Journal

I used to think that keeping a Fitness Journal was a waste of time, but I started keeping one in early August when I started my weight loss program.  I have been very successful in losing pounds and inches and I give partial credit to my Fitness Journal.  Let's look at the reasons that it is a good idea to keep a journal:

1. Keeps you accountable.  If you record what you eat (be honest and list everything) you will be less likely to eat that chocolate donut or cookie.  Those things look wicked in a Fitness Journal.
2. Shows you your habits - You may see that you are most tempted to overeat or cheat on your program in the evening while watching TV or when you have had a bad day at work.  You may see an overeating pattern emerging.
3. Makes your goals seem more real - It has been said that it is a dream until you write it down and then it's a goal.  Set a weight loss and fitness goal for yourself and write it down in your journal.  This makes you accountable to yourself.
4. Helps you to see what works - You can see, for example, that you lost more weight on the days after you ate more protein or you were slow losing pounds if you skipped your treadmill all week.
5. Helps you to see what doesn't work - When it is in writing, maybe eating too many carbs is what caused the scales to stop moving.
6. Shows you are serious about fitness - When you keep a journal of all your foods, weights, activity and measurements, you prove to yourself that you are taking your program seriously.
7. Helps you to keep track of your food - If you are counting calories or carbs, writing it down helps you to stay within your target range.  I write down a whole day's food in my electronic journal every morning to make sure I stay within my target calorie range for the day.  It's a good feeling knowing what I am going to eat for the day.
8. Helps you to keep track of workouts - Maybe you are going to walk 3 days per week and do Zumba a couple of times.  Your journal helps keep you on target and motivated.
9. Helps you track your progress - It's great to see your weight and measurements go down.  It shows you that all your hard work is paying off.
10. Helps you track your motivation - This is a big one.  Unless you stay motivated, you may just skip the workout or go ahead and eat that piece of chocolate pie in the refrigerator.  You must have your journal handy so you can look at it often.  When you see your progress, you just don't want to spoil it.

Keeping a journal is actually fun, once you get started.  It can be as public or as private as you want it to be.  I even take pictures of myself (front and side views) once a month and tape them on my journal pages.  My progress that I can see in my photos helps keep me motivated to keep going.  Your journal can be a notebook pad or even a fancy leather bound journal - as long as you write it down, you will gain strength from it!

Meet Fitbit Zip

Meet Zip™. Get fit. Have fun.

ZIP™ WIRELESS ACTIVITY TRACKER

Get a kick out of fitness with this little device. It tracks your steps, distance, and calories burned – and syncs those stats to your computer and select smartphones. In doing so, it celebrates how much more you do each day. Zip™ encourages you to set goals, challenge friends, and go farther - one step at time. That's how you turn everyday life into a social, achievable, awesome path to fitness.

I just received the Fitbit Zip a couple of days ago.  I really like it.  It comes in four great colors and it is small and discreet to wear.   Guys can wear it clipped on their pockets and it is so small, ladies can wear it in the center of their bra (on the inside) without it showing through their clothing.  This is how I have chosen to wear it.  It came with a port nub that stays plugged into your computer and whenever you get within 20 feet of your computer, it will update and sinc automatically.  I also downloaded the Fitbit app for my iphone and it will also automatically update.  You can add your daily items you eat via the computer or iphone.  You can choose the diet plan you want to be on, from easy to very hard.  Of course the harder the plan, the more calorie restrictions you have.  I love the fact that whenever you enter your food eaten, it will calculate how many calories you have left for the day.  It will also track your water intake as well.  It can tract your weight loss, BMI, blood pressure, blood glucose, active times, steps taken, calories burned (based on your weight, etc) if you choose to track these items, although you do not have to track them all if you don't want to.  It has a lot of food items in it's library or you can add something if you want.  It allows you to add the nutrition facts on the item as well if you want.  You have the choice to have your stats published on Facebook or not.  You also have the choice to join a fitness community or group if you wish or just stay private (which is what I chose).  This is one of the neatest little gadgets to help you track your stats.  I just love it!

The Naked Truth

Well, I looked the naked truth right in the eye this morning.  And you have heard the saying that the truth hurts.  Well, let me tell you, that is the truth!  I knew my bathroom scales weighed less than the ones at my doctor's office, but I always made excuses for my old bathroom scales .  I said, "Doctors scales always weigh more anyway."  Since I have started watching my diet and losing weight, I always had that nagging thought in the back of my head.  Besides, when I had days that it seemed the scale didn't move, I thought that if I got those new accurate digital scales that show weight in increments of .2 pounds, I could see if I lost even part of a pound.  I figured that would be encouraging if I had only lost a fraction of a pound on some days.  So today was the big switch over.  First, I weighed one last time on my old scales to make sure of my final weight loss on those scales.  Then I climbed onto my new fancy digital scales.  Well, I almost fainted!  They weighed me 13 pounds heavier than my old ones.  Oh no, that means I weighed 13 pounds more when I started than I thought I did.  I was the heaviest I had ever been in my entire life!  And I still weigh 13 pounds more than I thought I did!  That means I have 13 pounds more to lose before I reach my goal!  I had to really talk to myself, "Ok, so you weigh 13 pounds more than you thought.  It's better to know the truth.  You have already lost 22 pounds.  You can do this!  Keep up the momentum. "  After the heart palpitations stopped and the light headedness went away, I could think more clearly.  So what if I have 13 more pounds to lose, I will get it done!  I know what I have to do.  I will become friends with these new scales.  They are just telling my the truth.  And I can see when I have even lost a few ounces on these scales.  Yes, the naked truth is always better than the best dressed lie!

You May Have Lost More Thank You Think!

So you say you have ONLY lost 5 pounds?

Or maybe you have ONLY lost 10 pounds?

Lean muscle takes up more real estate on your body than fat tissue.  So if you haven't see the scales go down as much as you think they should, take your measurements.  You may have lost inches.  Whenever you have lost ANY fat, you have succeeded.  If you are not sure, just carry around a 5 pound bag of sugar all day and see how much of a chore it is.  Don't give up!  You ARE making progress if you are sticking to your program~

What Are You Waiting For?

It's easy to say that you have ruined today and you will start tomorrow.  I have done that myself many times.  When that happens day after day, you have to look yourself right in the eye and ask yourself, "What is holding me back?  What am I waiting for?  What am I afraid of?"  There is no time that will be better than today.  You can always find an excuse not to start.  No, let me rephrase that - an excuse will always find YOU.  You do not have to look for one.  Each day you put off starting your weight control or exercise plan is one day longer that it will take you to get to your goal.  

Once you make up your mind to start and get going on your weight control or exercise plan, you will experience the greatest feeling of satisfaction!  You are in control of your destiny.  There is no stopping you now!  Each day you that you stick to your plan, you are getting closer to your goal.  Even if your scales don't move every day (and they won't), you body is still changing.  Soon your goal will be in sight.  You are stronger than you think.  Food is so temporary, but the effects of poor nutrition will stick with you for a long time.  Your looks and health will suffer from it.  Today is your day!  Get started on that program.  I know you can do it!

Two Roads

This picture reminded me of the poem by Robert Frost.  Each day on our weight loss journey, we have the decision to make :  Which road will I take?  You could take the road that may be easier to travel.  On this road you will see lots of fast food restaurants, lots of donut shops and many coffee shops with that extra large whipped cream filled latte.  Along this way, you will see many bright lights and parties and for some of you, maybe even a lot of alcoholic drinks.  You see several people sitting at outdoor restaurants eating pizza and luscious hamburgers and fries.  Most of them have red cheeks and look like they are several pounds overweight.  This looks like a fun journey to take.  Now, the second, road on the other hand, is longer and there are definately not as many bright lights and attractions.  There are a lot of roadside vegetable stands.  There are a lot of fields with grains waving in the sunlight.  There are fountains of fresh water found frequently along the way.  There are lots of fruit trees in well kept orchards.  Now you see several people waving to you from their porches as you pass by.   You pass several more along the road, some walking and some running.  They all look so happy and healthy and I haven't seen one person with excess weight on their bodies.  

At first glance, the first road is easily chosen by a lot of us.  But, before long I find that I am not as happy as I thought I would be.  I don't feel well and it is a chore just to tie my shoes.   My clothes don't fit well and I develop Diabetes, high blood pressure and my eyesight is starting to dim.  Could it be the result of the choices I have made?  Have I taken the wrong road?  But wait, there is a detour that takes me over to the other road.  Just what I have been looking for!  The road here is a longer one.  In fact, it seems to extend my journey.  Each day, as I walk on this road, I can feel myself getting stronger.  I notice that that excess weight is starting to come off.  I have more energy.  My diseases are getting better.   How could I have missed this road all of these years?  I am so thankful that I found this road before I traveled too far on the other road.  I changed the road I am traveling on and that has made all the difference!

The Road Not Taken

BY ROBERT FROST

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

Choose your road carefully!

Benefits of Eggs for Runners

If you're a runner, you may want to consider having one dozen of eggs on hand- or maybe two. That's because eggs give you amazing health benefits: everything from keeping your eyesight sharp to fighting bodily inflammation. Protein-packed eggs can give your body the energy and stamina it needs to make it through a long run or a short sprint. Here are the top health benefits of eggs:

Eggs Keep Your Vision Sharp

Eggs provide runners with a highly absorbable form of the pigment lutien. Lutien is found within the egg yolk and helps to prevent age-related macular degeneration.

Eggs Help You To Lose Weight 

Researchers found that dieters who consume eggs for breakfast lost 60 percent more weight than dieters who ate only a calorie-equivalent bagel. The protein in eggs helps to regulate the appetite and keeps you satiated longer. Eggs are a great nutritional choice for runners because the protein is easy for the body to absorb, and it also helps to repair the muscle after a tough workout.

Eggs Ward Against Inflammation

Just one large egg contains 30 percent of the daily choline (a nutrient) that a runner's body needs. Choline plays a vital role in the health of our brains and also helps regulate the circulatory system. Choline wipes out the compounds that would otherwise lead to body inflammation.


Eggs Are Heart-Healthy

New research points towards eggs actually being heart-healthy, despite what former studies indicated. A protein found in the egg yolks blocks blood-clotting platelets from meshing together inside blood vessels, thus reducing your risk for developing a heart attack.

Eggs Maintain Bone Strength 

Eggs are loaded with Vitamin D, which helps build strong bones. Just one egg contains 10 percent of your daily recommended amount.

(Reprinted from Discovery Health Journal)

Create New Patterns of Behavior

I was invited to a party at my daughter's house last night and I will tell you, it did take a lot of effort not to step back into my old patterns of behavior.  There were several ladies there who were all laughing, talking and having a great time.  Since the party was right at our dinner time, most of us were hungry.  My daughter had a wonderful spread of comfort foods and beautifully displayed seasonal favorites.  It was very tempting to just load my plate with everything on display.  I did, thankfully resist the urge to splurge, and only ate what I should.  Now, normally I am so engrossed in eating that I don't even notice what others have.  But, since I ate lightly, I DID notice what everyone was doing  I saw a couple of ladies fill their plates three times.  I am not condemning them - just recognizing myself in them.  That is what I normally did.  I feel that I am slowly becoming stronger in situations that normally defeat me.  I am still working on it, but I do think I am moving in the right direction.

Your willpower is much like our muscles.  The more often you use it, the stronger it becomes.  I am working on developing new patterns.  The only way to do that is to break the old ones.  Come on, you CAN DO IT!

Who Are You Doing This For Anyway?

Ok, you are on a weight loss program.  As you shed the pounds, you look in the mirror and notice that your weight loss is changing your appearance for the better.  You go to the beauty shop - no one notices your weight loss.  You go out to eat with your friends and they have the nerve not to tell you that you are looking great and they can really tell you have lost weight.  Stop, right now, and ask yourself, "Who are you doing this for anyway?"

Just make sure that you are losing weight and getting in shape for YOURSELF!  In fact, you are the one who will reap the biggest benefit.  You do not need the approval of your friends and family although it is nice to hear.  Don't let the absence of compliments that you know you deserve keep you from making progress.  They will notice in time.  In the meantime you are getting thinner and stronger.  Keep that resolve to stay with it!

You will shine from within as you shed the pounds, you will gain confidence.  You don't need approval of anyone when you know you have done your best.  Your improved health will be all the approval you will need.

Take Time for Breakfast

Do you make time for breakfast or do you rush out the door each morning thinking you will grab something later?  It would seem logical that saving those calories would allow us to eat more at lunch  or maybe have that snack later.  Most of the time, by lunch time, we are so hungry we make bad choices.  If you start your day with something high in protein, you will feel satisfied longer and usually you will make better choices if you are not "fainting from hunger".

What to do if you just don't have time for breakfast?  My solution is a meal replacement shake that is high in protein and low in sugar. (Sugar is the enemy)  My product of choice is the Advocare Meal Replacement Shakes.   They come in chocolate, chocolate mocha, vanilla and berry.  They have 24  grams of protein and 50% of  your daily recommended amount of calcium.  They are not grainy and mix well in a shaker.  They are just 220 calories per shake.  My favorite is the vanilla with a banana.  I have a small blender that I use.  I add about 8 ounces of cold water, a few ice cubes, a banana and a packet of the vanilla meal replacement.   The shakes mix equally well in a shaker bottle if you are not adding fruit or ice.   This makes my breakfast around 300 calories and I am satisfied until lunch.  The protein keeps my energy up and keeps me from reaching for a snack too soon.  This is a good portable breakfast that you can take with you if you need to.

On the weekends, I have an egg and whole grain toast or oatmeal.  I enjoy the change when I have time to sit and relax in the mornings.  Either way, take time to feed your body every day at the beginning of the day.  You will make wiser choices all day long.

Dreams VS Goals

Everyone wants something they don't have.  For some of us, it is a better body image.  For some of us, it is a new home or a new car.  Maybe it's a better relationship with a spouse or other family member.  It could be to further our education or to get that promotion or pay raise that we really need.  Are you still in the dreaming  stage or have you set a goal? I sincerely believe in goal setting.  I have experienced success by goal setting many times in my life.  In order to have a goal, you have to make a conscious decision as to what you want.  You must see it in your mind and believe you will have it no matter what; but most importantly you must write it down.  It has to be a tangible reminder of what you want to happen.  The subconscious mind has a miraculous way of working on the task that we have given it to do.  Your goal can be written in a journal or you could make a "Treasure Map" if you have several goals that you want to accomplish.  Make it real.  Keep it in front of you where you will see it every day.  I have used the Treasure Map system many times and have also taught my children to do the same thing in their lives.  To make a treasure map, get a brightly colored sheet of paper (we want to create a visual impact).  Write or type "Treasure Map" at the top.  Just under that, put today's date.  At the bottom put the completion date.  Then draw (I am a terrible artist) symbols representing your goals and make them specific.  Write a description of each symbol next to it.  Connect your pictures with a line.  Put it somewhere you can see it every day.  Maybe on the wall of your closet where you get your clothes each day or in the bathroom.  I did this one quickly as an example, but they are even better if you can cut pictures from a magazine or take a picture of what you want (such as a certain house that you have your eye on or a certain car that you want to own).  There are three important elements to your Treasure Map:

1. Write it down - it has now become your goal.  Using a picture illustration gives your mind's eye something to see.
2. Make it measurable - Don't just say I want to lose weight, be specific - how many pounds do you want to lose?  What kind of car do you want; what color, what model?  What kind of job do you want?  How much pay increase do you need?  
3. Give it a time limit - I want to lose 50 pounds by the end of the year or by my vacation time.  

SAMPLE TREASURE MAP

Now, each day, ask yourself?  Is what I am doing today moving me closer or farther away from my goal?  Your mind will give you ideas and steps to get closer to your goal as you keep your goals before you.  Just don't ignore your signals.  For example, at lunch time eat a salad instead of a Big Mac.

If your give your mind a goal to accomplish, you will be surprised at how your life starts moving in a different direction.  It has been said that our mind is like a glacier.  2/3 is below the surface (our subconscious mind) and 1/3 is above surface (our  conscious mind).  Our subconscious mind is working below the surface all the time moving us in the direction that we have told it to go.

I heard the story once that a lady had made a treasure map and at some point it fell behind something and she didn't know where it went.  She was in process of packing and cleaning getting ready to move into a new home and she found the treasure map.  She took a minute to look at it and she was amazed that every goal that she had on the map had come true.  The last item was moving into a new house and here she was packing to move into it.  Now that's powerful!  I have attended several training seminars on goal setting while I was in the corporate world and I believe in it wholeheartedly.  If you don't have but one or two goals, you might just write them down in a journal.  I have a weight loss journal where I put periodic pictures of myself so I can see my progress and I write my weight down every day, even if it stays the same.  I also record my measurements once a month.  I have my goal written there that I can plainly see every day.  I want to lose 10 pounds per month (50 pounds by the end of the year).  I am on target at this time.  So, how about getting to work on those goals today?  What have you got to lose?  It costs you nothing to try.  Happy Goal Setting!

Fall is Here!

Well, we probably still have a few days to exercise outdoors, but this brings up a good point.  Whenever the weather is bad, we still need to get in our exercise indoors.  There are lots of things you can do to get that heart pumping and rev up the calorie burning metabolism!  There is always Zumba, Jazzercise, treadmill, Yoga and of course your favorite exercise video.  If we look for an excuse not to exercise, we will always find one or two.  If we look for an excuse to keep losing weight and keeping the promise to ourselves, we will find a way.  No matter what, keep moving toward your goal!  Happy Sunday to you.  Take a break today because tomorrow is another calorie burning day!

Never Give Up on a Dream

Visualization is a powerful tool.  If you know anything about goal setting,  you know we are instructed to write down our goals on paper and then imagine ourselves having whatever it is we want; that new car, the new job that pays a great salary, a new home, a swimming pool.  I have done this in the past and I have seen some of my dreams become reality.  Persistence also plays a big part in this as well.  I believe the same can be true of our weight loss goals.  Visualize yourself the size and in the body that would like to have.  Think about how you will look, what size clothing you will wear, and how you will feel walking in the mall or on a hiking trail and not being out of breath.  Beautiful picture, isn't it?  You know that there is no instant pill or drink that will miraculously make that dream come true in an instant and I haven't seen my fairy god mother in years.  So, any goal worth achieving will take some time to accomplish.  Take one step at a time and you will conquer the journey.  Where will you be if you quit?  As the above illustration says, "The time will pass anyway."  I would like to look back and realize just how far I have come because I didn't quit.

Get Started Today

It's pretty easy to find an excuse not to start a weight loss plan or even simply a "better eating" plan.  Excuses such as, "I'll wait till after the holiday", "I'll wait till after the party",  "I don't feel well today; I will wait till I feel better", "I'll wait till after vacation", "I can't diet because my husband (partner) doesn't want to eat like I do".  Time passes and pretty soon, a year has gone by.  Then, when you look back, you will wish you had started when you knew you needed to feed your body better and shed some of those unwanted pounds.

Let's quit listening to the devil on your shoulder and find excuses to start TODAY.  So what if that birthday party is coming up.  Have your piece of cake and get right back on your program.  If you are on vacation, allow yourself one splurge day or evening and get back on the program.  If your partner doesn't support you, never fear.  Make your own way.  How many times have you had a calorie laden dessert or treat that your partner didn't have with you?  It's not what we do occasionally that makes a difference, it's what we do consistently every day.  So have that one treat and make that the exception.  Stay on your program every day.  You must learn to put yourself first and take care of your body.

Today is the first day of the rest of your life.  No excuses!

Make Your Workouts Fun!

Do you find yourself dreading your daily workouts?  Well, maybe it's time to kick it up a notch!  You can make your workout of choice a lot of fun if you just change your attitude.  The fact that the workout will make those pounds come off faster is a great incentive in itself!  One fun method of exercising is the popular Zumba.  This exercise done with dance moves combined with exercise moves is a fun exercise that can be done in a group or alone.  I recently discovered that you can download a free Zumba App for your iPad that can be used every day or on days when you can't attend your regular Zumba group.  For those of you who have chosen the treadmill (as I have), it goes much better with cardio music.  I use Pandora on my computer and tune into the station "80's Cardio".  The music has a great pace and is very upbeat.  I turn it up till my windows rattle and walk, walk, walk.  You can also download it onto your iPhone or iPad and use earphones if you don't want to disturb your neighbors.  This is also a great station to take along on your walks outdoors.   Again, turn up the music and make it fun.  It's all in our attitudes.  Believe me, as you see those pounds come off, you will get an extra spring in your step.  Have fun with it!

New Hope for People With Diabetes

I  want to tell you about my exciting results.  I started the weight loss 24 Day Challenge on August 12, 2013.  At that time I was having problems with control of my Diabetes.  After just a few days on the program, I started seeing positive changes in my health.  I was taking oral medication for my Diabetes in addition to injections of 81 units of Lantus insulin nightly.  My blood sugar was still running 140 to 180 (90 to 120 being the normal range).  My doctor said I still needed to increase my insulin by two units every couple of days until my blood sugar was below 130.  I went to my doctor during that time  and he was considering putting me on more insulin, possibly even a second shot since my blood sugar was high in the morning and even higher by the evening after a day of improper eating.  I can honestly say I was getting pretty concerned.  When my daughter posted on Facebook about beginning a 24 Day Challenge, I was just about ready to try anything that might make a difference in my health.   I ordered my products and prepared by stocking my kitchen with foods and snacks that I could have on the program.  Within just a few days, I saw a difference in my blood sugar levels and of course my weight was steadily going down.  After the 24 Day Challenge, I have continued on the program.  To date I have been able to decrease my daily insulin shot down to 70 units (down from 81) and my blood sugar is running in the low 80's so I will continue to decrease it as I need to.  I have since visited my doctor and he is very pleased with my progress.  I told him that I really wanted to work toward getting off my insulin shots.  He said if I continued the progress that I am making, it is a real possibility.  My blood pressure is in the normal range after several years of high blood pressure.  I have so much more energy and no longer take a daily nap (I just don't need to).  I have lost 17 pounds so far and I added daily treadmill workouts this week.  I am expecting more good things to come.  Most of all, I have realized that this is not a diet - it is a lifestyle.  

So Your Bathroom Scales Are Stuck and Won't Move!

Believe me, I hear you!  I have just come off a long dry spell - a whole week that the scales just didn't move!  When that happens, it is tempting to just give up but that wouldn't get me where I have decided to go.  Just remember that muscle weighs more than fat but makes much less mass in our bodies.  You are most likely losing inches if you are sticking to your plan.  Believe me, you don't want to lose lean muscle mass just to see the scales go down.

What can you do when the scales just won't move?

• Drink more water - at least 8 to 10 glasses daily, more if possible.  Water flushes out toxins from your body
• Exercise more.  Take a little longer walk or stay on the treadmill a little longer or increase the intensity.  
• Make sure you are eating your snacks on your program.  When you go more than 3 hours without putting anything into your body, the body will sometimes go into starvation mode.  It thinks it needs to save calories in case it might not get any more.  Feed it regularly so your metabolism will stay in the burning mode. A good low carb/low calorie snack bar and a big glass of water is my snack of choice or you could have a piece of fruit or cheese.  You could also have half a serving of vegetables.  Just make sure your snack doesn't go over 150-200 calories.  Stick to your program  guidelines every day.
• Take your measurements at least once a month.  You will be surprised at your progress.
• Contact someone in your support group.  Don't have a support group?  Email me and I will help you whenever I can.  I understand the milestones.  
• But most of all, DON'T QUIT!  Tomorrow might just be the day you see that old scale move!

We are all in this together.  We have common goals and we can all succeed together.  Have a great day!

Plan To Reach Your Goal

What Do I Do If I Have Binged?

We can't always be perfect.  Sometimes the best laid plans get sabotaged for some reason.  Maybe it is a birthday party, an evening out with friends, a holiday meal at grandma's.  What to do?  You could give up, but what would that get you?  You have been there before and you weren't happy with yourself so what makes you think you would be now?  GET OVER IT!  You can recover.  The advice above is just what you need to get back into the swing of things:

• Drink lots of water - water flushes out toxins and will help eliminate water weight
• Eat fruits and vegetables - Your body will be nutrient deprived plus fruits and vegetables are calorie free (almost)
• Work out - Your metabolism is proven to be boosted for several hours after you exercise
• But most important MOVE ON!

You can't change what happened yesterday, BUT you can decide what happens tomorrow!

Set Realistic Weight Loss Goals

We do want to be realistic when we are setting weight loss goals for ourselves.    Don't set your goal too low that it will not get you where you really want to be.  Let's not quit too soon!  But, if you have a lot of weight to lose, it might be beneficial to break it up into several realistic and attainable goals.  For example, if you have 100 pounds to lose, you might set goals such as "I want to lose ten pounds a month" or "I want to lose 25 pounds before the party".  Then, once you have reached that first goal, celebrate your success (hopefully by not eating too much) and set another goal.  Reaching goals always makes us see that we are making progress.

Treadmill - Back in the House!

My husband just moved my treadmill back into my office.  I swept off the spider webs and dusted it and it is ready to go!  Now, I need to make sure I don't call it the "dread mill".  I need to get into the habit of walking while I watch TV.  Working on it!

Start Eating Healthier!

Ok, first of all, the above suggestion is NOT the way to begin eating healthier.  What is the point of putting on a couple more pounds that you are just going to have to lose before you can take new ground in your weight loss program.  It IS a good idea, however, to rid your refrigerator and cupboards of those tempting and "off limits" foods.  There is no need to tempt yourself unnecessarily.  Before you begin your program, make a shopping list of the "legal" foods and stock up on them.  Stock up on low carb/low calorie snack bars.  Keep plenty of fresh and frozen vegetables as well as lean meats and chicken in your freezer.  Try to stay away from too many canned vegetables since they are higher in sodium.   There are lots of delicious and nutritious low calorie and low carb recipes that you can keep on hand.  Fix vegetable soup or chili (recipes on this blog) and keep it at the ready in your refrigerator.  All you have to do is warm it in the microwave.  A friend had a wonderful suggestion of fixing your lunches for the entire work week and having them ready to take to work with you each day.  This will keep you on track and keep you from having to go to the fast food restaurants.  Remember, if you fail to plan, you plan to fail.