Feels Like Groundhog Day

That week between Christmas and New Years...it feels like the same day over and over again.  Some people are at work or working from home or still entertaining or still trying to keep the kids who are home from school occupied or looking forward to more seasonal joy or trying to get past a little too many seasonal joys.  It's not yet time to turn the page, but it is getting closer.

To me, it feels like nothing too serious can happen right now because we are "in between."  It is precisely at this time, when we can look back on what we've learned and look forward to what might benefit us in the future.  Sometimes those life lessons came our way painfully.  Other times, those life lessons were happy reminders of what we already know.  This is an ideal time to take stock.  Why not spend some moments thinking about this past year and what you experienced?   Why not spend some time writing down the life lessons (good, bad, indifferent) and give yourself a chance to notice what came of those events?  How did they change you?  What do you know now?  Why not think about some new experiences you'd like to have in 2016.

Good health is not a resolution or a yearly goal.  Good health is a lifelong pursuit that comes in many ways.  It can change from day to day.  At the least, it is something that we intentionally cultivate throughout our long, fulfilling lives.  For example, good health can mean getting quality sleep, drinking more water, managing sugar and saturated fats like never before, taking time for personal fulfillment, engaging in fitness for its own sake, learning a new hobby or just walking the dog.  Good health can mean balance, and hopefully balance brings a sense of calm control over what you can manage and a sense of calm acceptance over things that are not yours to manage.  

Self improvement can come from unlikely sources.  Give yourself a chance to see what you might benefit from in 2016.  Thoughtfully consider your options and let the sky be the limit.  Now is the time.

Tis the Season...

Here we are in last weeks of December--heading straight into the New Year.  It's the time of year when treats, gifts, socializing, entertaining and stress come to the forefront.  It's supposed to be a fun time, but with all that has to get done, we often lose sight of the ho ho ho.

Now is the time to be realistic.  What can you do with gifts, wrapping, entertaining, cooking?  What will you do?  Is there anything that you can cut back on and take an assist from the store?  Let them do the work.  That's why they are there.  Gift cards may seem like a let-down gift, but if you can't find the right gift, the card is an excellent choice, and you can always put it in a bigger box and disguise it for fun.

Let's get real about the eating too.  What is likely to happen this time of year?  Where are the big meals, appetizers, desserts and drinks coming from?  When will they be showing up?  What is a "must have" and what is an "ok" thing to pass up?  Decide ahead of time if possible, and then carry out your plan. Otherwise, when you get to the gathering, assess the entire situation and make smart choices then and there.  Drinking lots of water, not going places hungry, standing far from the food, getting busy chatting and catching up are all ways to make the eating less stressful and the good times more enjoyable.

This is not the time to give up on some quiet, peace and calm and even fitness.  A little bit of away time, normalcy, can keep the healthy routines alive and keep you on better track.  You will feel better when you rest, take breaks, get exercise, and enjoy your special hobbies.  Again, this fulfillment piece has the capacity to refuel your tank so that the food doesn't have to jump up and eat you like a gingerbread man.

No one is going to be perfect over the holidays. We are human, and we all have the capacity to make choices we might regret.  However, we can always do better when we know better.  We can always make a smarter choice the next time.  We can always keep moving.  Your health does not take a vacation.  Your piece of mind does not take a vacation.  Your desire to be a fulfilled person does not take a vacation.

I asked my yoga students this week if they had one gift, that cannot be bought, that cannot be wrapped, to give to themselves--what would that gift be?  I ask you too.

Merry Christmas and Seasons Greetings.

Time for a Fresh Start in Three Ways

On the path to self improvement, there are many twists and turns.  When we know more about how to be healthy, fit and fulfilled, we do more to achieve all three.  Interestingly enough, they all go together to create health, wellness and positivity. 

Healthy eating is critical to healthy weight loss and healthy living.  Food is fuel for the body. Pleasure too.  We can't forget that, but too many high fat, high sugar foods will make us feel sluggish, tired and zapped of energy to say nothing of potential weight gain.  Eighty percent of weight loss comes from eating healthfully.  

Fitness is also a major piece of the healthy living puzzle.  Finding ways to turn downtime into up time by moving more is a great way to go.  Taking longer walks to the restroom, parking further from the door, checking out the fitbreak app on weightwatchers.com can give you great ideas for anytime and anywhere.  Making time for fitness is so important to counteract the sedentary lifestyle that technology creates.  Exercise is the best source for stress reduction.  Meditation is the second best source.  We can do both.  In fact, I teach both in my yoga classes.

Finally, fulfillment...ah yes...what have you done for yourself lately?  What do you do on a regular basis that makes you feel good about who you are?  Hobbies, fitness, social time, crafts, projects, bubble baths, recess at work, massage, napping, listening to music...these are all ways to recharge the battery and feel better about life.  If you give all your attention and energy away to others, the battery runs down, and the resentment builds.  At times like that, it seems so easy to turn to food to cope. It doesn't help though.  It actually adds more frustration and stress.  

The better we feel, the better we do.  This means shining a spotlight on all three things: health, fitness and fulfillment.  Like I said, what have you done for yourself lately?  You can always start now.  You might even consider it the best holiday gift of all--the gift of time, that you give yourself, to take good care of you.  After all, you are worth it. 

  

Adult Recess, Dr. Karen Says: "Take Two a Day"

We all need a brain break and a physical break.  When we were kids in school, our teachers made us take recess to release tension, burn off excess energy and recover focus.  As adults, we are no different.  We still need to take mini breaks throughout the day to promote our health and wellbeing. By doing so, we recharge the battery, feel more in control of our life and actually become more productive.  Despite how counterintuitive that may seem, the research is clear.  This works.

One great way to take a brain break and a recess break is to take a short walk away from your work and without a phone, with the express purpose of doing what you like for ten minutes or so.  This doesn't include quick errands to avoid them later.  This might be a walk with a friend, maybe going outside to get some brisk sunshine.  Other non-active breaks work too, as long as you are doing something you really like just because you like it and as long as it is away from work.

Another point to consider is that the most beneficial time to take this ME BREAK is actually mid-morning.  Most of us might not think we need a break that soon, but the research shows that is the break that seems to set the day on a positive trajectory and the break that seems to diminish the likelihood of a mid-afternoon slump.  Counterintuitive again.

Keeping this in mind, especially during the busy, stressful and unpredictable month of December, we need to consider the facts and give ourselves the much needed breaks we deserve.  We might find ourselves happier, healthier, more mindful, more intentional and even more productive.  A win for all.

I recommend trying this for a week.  Make yourself do it.  See what you notice.  See how you feel. See how things go in the afternoon.  This is your one life, and you deserve a great one, taking it one break at a time.

Learn From Your Experience and Keep Going

Thanksgiving is over.  November is in the rear view mirror.  We are now in the countdown to holiday cheer, parties, ho-ho-ho, gift giving and all the rest.  It's a tall order.  I am hearing from my workout studio to focus on goals and regular workouts and not get distracted by the demands of December, the weather and lagging motivation.  It is good advice for all of us.  

First, let's consider how things are going so far.  How was Thanksgiving, i.e. the pressures of eating, indulging, trying this and that, getting carried away by nostalgia or family drama?  We thought about it ahead of time.  Did it go according to plan?  If so, give yourself a lot of credit.  If not, for whatever reason, then it's time to refocus on what you really want.   Let's keep moving because no matter what the reason, the behavior change has to happen.  Even a baby step in the right direction is enough to get you moving along and refocused on the present and the future.  The past is just that--over--and done.  Leave it there and move on.

Because the month of December is often full of socializing, pot-lucks, decorating, holiday prepping, cooking, entertaining, shopping at crowded stores, we have our work cut out for us.  Knowing this, it is time to make a realistic plan for what can happen this week.  Where are the hot spots that might distract us?  What are the challenges?  Let's identify these in advance, for this week and no more. Then, let's develop a strategy for coping.  Is there one event that is so much more point-worthy than another?  Is there an occasion that you might like to skip so you can stay home and relax, recharge and spend some ME TIME?  It's up to you.  Feeling depleted, exhausted or frustrated will not make it easier to follow the program.  It will make it stressful.

Consider giving yourself a gift that keeps on giving this December.  What about the gift of good health.  That means quality sleep, taking frequent mini breaks throughout the day, having appetizing snacks for yourself at all times, indulging in what really matters and is worth it.  What about treating yourself to some ME TIME at the gym, at the massage studio, at a coffee shop so you can enjoy the holiday season too?  You're worth it.  The gift is priceless.

Happy Thanksgiving, Happy Control

It's that time of year when counting our blessings and filling the table with seasonal recipes takes center stage.  It's hard to pretend that Thanksgiving doesn't come with a major food focus.  It can be even more than that though, if we create new traditions that make the day funner and healthier and more like something we can all be grateful for.

Traditions are wonderful if they still work.  This is the time to ask ourselves if feasting until we're stuffed still makes sense?  This is the time to ask ourselves what do we really want from the holiday? What can we do to focus on something else besides food, leftovers, more food, extra helpings?

If the family and friends are agreeable, getting some exercise in is a great idea.  Some fresh air and being outside can be a great distraction.  Playing games, interviewing elders in the family for stories about their lives can also be a great way to pass the time without overeating.

With that being said, let's not pretend that food isn't a major player in the day.  Of course it is. However, if we are striving for something better (control, not overeating, feeling satisfied, getting through the day in one piece (peace)), then we have to make a more thoughtful plan for a better day. Let's be honest; we are going to indulge in our favorites.  That makes perfect sense.  However, we don't have to eat like it's the last day on earth.   Furthermore, Thanksgiving is on Thursday.  Not Friday, Saturday and Sunday.  Let's practice the "one and done" rule.  I anticipated it; I planned it; I ate it slowly; I tracked it accurately; I was satisfied with my food and myself.  So, I was done.

The best laid plans are just that--plans.  There has to be an overriding reason--a compelling personal drive in us all--that will enable us to actually carry out the plan when temptation is all around.  Dig deep.  Look inside.  Ask yourself:

What is it that I really want?

What is it that I am willing to pass up or minimize to get it?

Why is this so important to me?

The answers to those questions will make it a lot easier to pass up the extra points, focus on what really matters, enjoy the day in all its glory--stuffing and pie and all the rest and still keep your dream of a healthier, happier, more confident life alive.

I am grateful to know how to handle a holiday like this.  I am grateful to have a plan, and I am very clear about why it is so important to me.

Wishing you and yours a happy and healthy Thanksgiving.

GOTCHA at the Grocery Store

It's set up to trap you and catch you and keep you coming back for more, i.e. the grocery store.  The layout is designed to force you to travel from one end to the other and all pathways in between.  With well-organized displays, endcaps of GOTCHA items that you didn't know you needed and fragrant smells wafting from the bakery, it is important to focus on your mission.  You are going in to get out without succumbing to GOTCHA.

A few rules to remember:

1)  Eat a snack before you go to the store.  No standing in the aisles hungry.
2)  Chew gum or drink bottled water in the store so that samples are less likely.
3)  Shop the perimeter of the store and stick to the list.
4)  The list is made up of weeknight dinners that can provide leftovers for lunches.
5)  Do not go down any aisle that you can't be trusted in.
6)  Remember, once it is in your cart, you have given yourself permission to eat it, all of it.
7)  Don't look at candy bars, high fat and high sugar items in the checkout lane.  Read a magazine.
8)  Avoid busy times like Saturday (sample day) or after work when everyone is stressed and hungry.

With the holiday season coming right up, there will be lots of trips to the grocery store.  Arm yourself with this knowledge so that you can stick to your plan and let the shopping trip be one less stressor during such a busy time.

Lastly, if the store really is too much to take, you can dial up your groceries and avoid the whole hassle. Whatever makes following the plan easier, your life less complicated, and your time better spent will be worth it.  Now that's a game you can win.

 

Reduce Saturated Fat and Added Sugar

Ninety percent of people in the US overconsume saturated fats and added sugars in their daily intake from the following three sources:

Sandwiches/burgers/pizza,
Desserts, sweets, candy, donuts,
Sugary beverages like coffee sundaes, sodas, juice and sugary prepackaged "smoothies".

OUCH!  The message is loud and clear.  It is time to take a serious look at what is going into your mouth and rethink your options.  That means paying closer attention to the supersizing of burgers and fries, foot-long sub sandwiches and treats like "muffins" (also known as CAKE!) king-size candy bars and big-gulp sodas and fancy coffees.  It also means planning how often you will allow yourself to indulge in these things.  We live in the land of supersize this and all-you-can-eat buffet that.  It not only gives us permission to overeat, but we also get a distorted sense of portion control.  Our eyes have gotten too big for our stomachs.  In addition, it has become socially acceptable to eat these "treat" foods all the time.  In fact, "treats" are no longer treats but just regular foods that keep showing up like donuts every Friday and visits to the vending machine whenever you feel like it.  It's making us all very unhealthy, sluggish and addicted to more sugar.

We need to be especially mindful of these issues at this time of year when the body is producing more melatonin (the sleepy time hormone), the sunlight is lacking, the seratonin (happy hormone) is dipping, the temps are getting colder, and we feel like being lazy and staying indoors.  This can lead us to look for high fat and high carb foods to "feel better."  It's a temporary fix, and it has long-term consequences for those trying to lose and maintain weight.

First, let's be mindful of what is going into the shopping cart, what is going into the cabinets, what is being ordered at restaurants.  If it sounds like a high fat food (cheesey, gooey) then it is.  If it is a jumbo burger and fries, then it needs to be split--or saved for a treat like on the weekend.  It can't be lunch on a Monday for no reason.  It's too many points, and it is too high in fat for a healthy intake. We also need to look at those times when we'd just like a little something....sweet.....to get through....maybe the afternoon.....or evening.  There is nothing wrong with a treat now and then, or a small treat regularly.  Plan it in so you can enjoy it properly, i.e. mindfully without regretting or overdoing it.  If you fall into the sugary beverage category, it's time to cut way back on the sugar that goes down too quickly.  Take a look at the nutrition facts and see just how much added sugar is in those drinks (even bottled smoothies).  Try to cut back on by replacing at least half of them with water or fancy seltzer waters.

As we head into the Weight Watchers Olympics (Holiday Season) we know we will be faced with many opportunities to overindulge.  Let's plan a healthy holiday season where high point foods that are also high fat and high sugar are worth it, tracked correctly and really appreciated.  That way we can have what we want with no regrets.  That's what you really deserve, after all.

Create a Healthy Environment for Yourself Wherever You Are

So much of healthy lifestyle depends on our environment.  The physical space, a certain time of day, a certain restaurant smell, the weekend itself are all examples of the environments we find ourselves in.  While it is easier to follow good eating, exercising and sleeping habits when we have complete control, it is impossible to have complete control of every situation that might arise.  Temptations arise.

However, we still have to find a way to make sure that the spaces and places we go become more supportive.  For members who have followed the program for a while, we know very well where our "hot spots" are.  We do our best to avoid them, because we know that is helpful.  In fact, that's the first line of defense.  "Don't sit next to chips at a party if you don't want to eat chips." The best laid plans don't always materialize.  Now that the holiday season is coming right up, we can start contemplating where our seasonal challenges may be and plan accordingly.

For me, it's always all about the sweets.  Not having them in the house is the best way to go. However, people in my house bring things home.  Despite my telling them not to, this continues.  So, I've decided that in order to make the program plan friendly for me, I am going to put those treats as far away from the kitchen cupboards as I can.  By doing that, whenever I go to the kitchen to make a healthy meal, I won't be tempted by the treats.  Having good, healthy meals planned is also a strategy I am going to use.  If I have the healthy options, it will be easier for me to stay focused on what I really want...to maintain my weight and stay in control.

We continue to support our behavioral changes by taking ME TIME--a mini vacation from the rigors of daily life.  The better we feel about our lives, our hobbies, our interests, our social connections, the better we do.  So, despite the busyness of the season, we still need to bring quality ME TIME into the day even if it means little bursts of time away from the desk by walking, stretching and filling up the water bottle.

There is no one-size fits all approach to making eating less and moving more easy.  There is a path to progress, though.  By doing a little bit at a time, one day at a time, we can promote our health and wellbeing and not just get through the holidays but thrive during the holidays.  That sounds calmer already.

Fitting in Fitness

No matter what level of fitness you have, you can always improve by taking a step in the right direction.  Little bursts of activity add up to a sense of accomplishment, a much-needed mental health break and a physical break from just sitting, sitting, sitting.

Because of today's technology-driven lifestyle, our lives are convenient.  That can be a nice thing but not without its down side.  We sit for such long stretches with no need (or desire) to get up.  This has become a health problem. Sitting is now considered a disease with long-term health problems like obesity, high cholesterol and high blood pressure.

Adding in a five or ten minute walk mid-morning and mid-afternoon is what I am suggesting. Parking your vehicle further from the door every time you run an errand counts.  If you have a dog, your best friend and you could benefit from more time exploring outside in the fresh air. Getting off the bus one stop sooner than your destination could add the extra steps (10,000 per day is recommended) you might need.  What about all those tv commercials?  That is also the time to do something good for yourself.  Use those intervals as a reminder that you've got to get up and get moving.  Stretching, going up and down the stairs, taking out the trash would all help.

Even if you go to the gym and make a regular workout part of your routine, which is fabulous, you still need to keep moving throughout the day.  We all need to stop being so sedentary and start being active throughout our busy lives.  The benefits for both body and mind are real.

We have been talking about how important it is to find ME TIME...quality moments to yourself that make you feel good about who you are.  These mini physical, active bursts of fitness fit the bill.

The better you feel, the better you do.
The better you feel, the more you want to do.
The better you feel, the more fulfilling life you are leading.

After all, that is the point.

Protein is the Way to Go

On the path to self improvement, weight loss in particular, we need certain key ingredients to make things work.  One of those ingredients is a daily intake of 2-3 servings of protein per day. Protein does a lot of work to keep the body healthy, repair tiny muscle tears that come from exercise, promote brain health and keep the hunger monster away.  Because the body works harder to break down protein, that macronutrient powerhouse, the body takes its time to process and digest, which means we feel fuller longer.  Ideally, if we aren't hungry, we won't be overeating.

We need all the food groups to keep going, but when in doubt, add a protein source to your breakfast, lunch, dinner and even snacks to keep the blood sugar level and the hunger monster from roaring.
Ideas include:  lean meats, (meat without saturated fat, cholesterol) fish, eggs, (2 eggs equal 1 serving) greek yogurt, other dairy, tofu, black beans, quinoa, nuts and nut butters and some vegetables too.

Eating well, in a balanced way is the key to consistent weight loss.  Eating at regular intervals helps keep the mood, satisfaction and hunger under control.  Sometimes a piece of fruit or some veggies doesn't provide the hunger management we need.  That's when adding a protein to a snack can really make a difference.  Hummus (chick pea protein) and carrots would work.  Other ideas include peanut butter or a cheese stick with an apple or banana.  Rolled up turkey or lean roast beef and cucumber spears.  Even cottage cheese and canned peaches or diced cherry tomatoes might keep you going from late afternoon to dinner.

People have asked about protein powder.  Is it the same as eating an original protein source?  No, it is not because the powder has been processed, so the body will not work as hard to break it down and keep the same level of satiety as it would with a protein source in its original form.  Think about eating an orange versus drinking its juice.  Think about getting your vitamins and minerals from your food versus from a pill.

If you aren't sure you are eating enough protein, or you are feeling too hungry too often, it might mean you need more protein blocks.  You can always check to see how many servings you get in a typical day by looking at your tracker.  Yes, the good old tracker from yesterday online or from the past week on paper will help tell the story about meeting the nutritional needs your body requires.

It's ironic.  Overeating anything at all including lean protein will produce weight gain for Weight Watchers members.  However, not eating does not produce weight loss.  We have to eat the right things, at the right times, in the right combinations (protein, healthy carb, healthy fat) to get the best results--sustained weight loss and satiety.  It's a challenge to keep it going.  Not to worry, though because perfection is not the goal. Mostly right, most of the time is what we are looking for.  That will be enough to get to a weight loss goal, and it will be enough to stay there.

Eat well.  Eat from all the food groups.  Eat at regular intervals.  Single ingredient foods, the clean foods, the power foods will give you the best chance to lose the weight.  The road to self improvement is paved for you.

Be WHO You Want to Be Today

As always, I coach to progress not perfection.  While I might be able to dip my toe into perfection once in a while, I certainly can't stand up in it.  With this theme in mind, it is time to ask yourself--is what I am doing good enough for me, for today?  If yes, then keep it up.  If no, then it's time to take stock.

Yesterday is history.  Leave it behind.
Tomorrow is mystery.  Leave it for the future.
Today, the present, is the gift.  Make the most of it.

What kind of person do you want to be today?  Do you want to be a person tracking points values really well?  Do you want to be a person who goes to the gym at the lunch?  Do you want to be a person who is mindful of the moments as they pass so that you can be equally mindful of the bites that you take?  It's like a mini wish list for the here and now.  You set your sights on improvement. You keep judgment and regret in the rear view mirror, where it belongs.  You embrace what you can. You are realistic about what you have to work with given your responsibilities and obligations.  You set the bar higher than you would otherwise.  You enjoy.

On some days, progress doesn't look like much.  If you are pushing yourself hard at work and at home, and there is extra stress mixed in, taking a five-minute walk three or four times a day is setting the bar higher.  Other days, when you are running on a full-tank of sleep, and everyone cooperates, it might be a big work out and a healthy dinner at home within your points.  It just depends.  On you.  It just depends on what you have to offer, to yourself, on any given day.  It will likely change regularly. No one can be superwoman or superman all the time.  So, you accept that the best version of yourself today--might be getting through it in one piece.  That's part of a realistic and balanced lifestyle.

I love the gym.  I love the culture, the steam showers, the workouts with a group, the camaraderie. Most of the time. I used to believe that if I couldn't put in a solid 60 minute killer workout, then it wasn't worth going.  I learned that that point of view was not quite right.  It is not possible to give 100% all the time.  It is not human.  I learned that making an effort, any effort, counts towards success.  That means that a less perfect and far more human view of the life I get to lead is enough. In fact, it is always enough.

Make Time For Yourself

I just heard it on the plane last night, on my way home from Florida--if the cabin loses air pressure, the oxygen masks will fall down; put your mask on before assisting others.  The message is clear--you can't help someone else if you are passed out yourself.

How often do we follow this advice in our regular lives, off the airplane?  I think it depends on the situation and the people involved.  If young children or sick and injured grown ups are involved, the balance deserves some attention.  Resentment is fattening.  Feeling overwhelmed and stressed because all the positive energy has been expended on everyone else's needs/wants/desires does not make it possible to lose weight or maintain a healthy disposition.

When my younger daughter, Natalie, was critically ill as an infant, I lived with her for five months at Children's Hospital.  There was nothing on my agenda other than keeping her alive.  I had one thing to do every day, and that was priority all day and all night.  My "to do" list was short.  Life or death was hanging in the balance, but my job was singular.  Fast forward fifteen years, I am a single mom with two teenagers and my 77 year old mom in my house.  I have two part time jobs, and I am counselor to everyone I meet.  This could all take me down, if I let it.  However, I don't.  I have to take good care of myself first, otherwise all the people who depend on me will get a very unpleasant and unhappy wicked witch.

Everyone has the same twenty-four hours in the day.  There won't be more.  We need quality sleep for wellness and weight loss and brain recharging.  We need to plan healthy meals and snacks which includes shopping, prepping, packing, cleaning up.  We need to work.  We need take care of finances and laundry and the house and car.  I have a dog.  Pippa needs two long walks per day (a joy for me). We need to connect with our friends, family, community.  We need to have fun and fitness.  Where will the time come from?  It will only come from making taking good care of yourself a #1 priority. NO ONE in your life will make it easy for you to do this unless it is non-negotiable.  You are taking the time for yourself so that you can live the healthy life you desire.

Even a few minutes of meditation can restore and renew.  A five minute walk away from your desk every hour has major benefits.  These are the things to consider when going out with a friend or to a class at the gym is not possible.  I like to call it "adult recess."  As kids, we ran out of school with our hair on fire, full of pent-up energy, ready to recharge the battery and let loose.  We can do that as adults too.  We can take that much-needed break and make the most of it.  We can leave the workplace and breathe in the sunshine and let loose.  Take a walk, a run, a bike ride.  Sit in the sun with a book even for a few minutes.  Observe nature changing.  Enjoy greeting neighbors while walking the dog instead of texting.  Make time for fitness.  There is no guilt here.  There can be no guilt in taking good care of yourself.  It is your responsibility.  I say that it can also be your joy.

Life is tough enough sometimes.  Let's lighten the load.  Let's take time to honor ourselves.  I give you permission to do it.  Now is the time.  Let's begin.

The Power of Setting a Goal

Small goals and big goals are required to get us through.  Having something to look forward to--something within our sight line is what we need to keep slugging through difficulties in day-to-day life.

In weight loss and self improvement, we don't necessarily start with clear goals.  Sometimes, we start with reasons.  We discussed the reasons--the "whys" last week.  We don't like something negative, and we wish to get as far away from it as possible.  That's all it takes to get started.  To keep going, however, we have to discover our goals.  These goals become our burning heart's desire waiting for us in the distant future.  They are exactly what we need to stay focused and motivated to keep moving despite the obstacles that invariably come our way.

We can also set mini goals.  These are attainable, reasonable and in the near future.  Reaching these mini goals makes us feel successful.  Success breeds more success.  The ultimate goal becomes more reachable all the time because we break it into little pieces.

Some people have a hard time finding reasons why they should keep going--they are close to reaching their goals but not quite close enough.  I then have to ask--if this place is not good enough--then what are the alternatives?  Giving up?  Re-evaluating the goal?  It might be as obvious as refusing to go back to the dark side.

Life is hectic and busy.  Taking care of yourself is demanding.  There's a lot to do every day to promote good health and happiness, success at work and harmony in relationships.  We can't do it all the time.  A little bit of doing well on a regular basis will go a long way on the zig-zaggy path to self improvement.

I ask you--what have you done for yourself lately?  What have you done that has gotten you outside your comfort zone?  What have you discovered in your daily life that made you really happy or inspired?  What can you do today to move your life to a more contented place?  

A little reason why
and a little light
at the end of the tunnel
is all you need.

Why NOW?

When we have reasons, at our core, to make a change, then we have the single ingredient required to to get started.  However, once those initial reasons are no longer at the center of our change, we need to discover new reasons.

One of my wonderful members this week shared a story about change.  She said that it is like rowing a boat away from a shoreline that you don't like.  You move away from the trouble, and you are much happier, but you are only in the middle of the lake now.  At that point, you can stop, take stock of your progress, and then search for a new reason to keep you paddling all the way to the opposite shore.  You explore what it will take to stay the course and reach your ultimate destination.

This explains part of the challenge in our journey of self improvement.  We have to keep finding reasons to keep going.  We have to identify those important "whys" that make the work of self improvement and fulfillment make sense.  While you might be glad your pants are no longer strangling you (middle of the lake), you may not be happy to buy a pair of jeans (opposite side of lake).

Sometimes we need a new reason every day to stick with the program.  Other times, we have a longer range reason (wedding, reunion) to keep focused.  At the very least, if we reflect deeply on what matters the most, right now,  we will discover the motivation to keep going.

Of course, getting to the opposite side of the lake, to the ultimate place we'd like to be is not the end of our journey.  It is merely a new place to celebrate--an even greater achievement.  It is also a place to discover new reasons and new "whys."  They change over time because our lives change.  That's a good thing.  It keeps our journey fresh, exciting and moving.

Take a moment this week to discover what is motivating you right now.  What is at the center of your heart's desire for a healthy, happy, fulfilling and active life?  Let those important reasons motivate you to keep growing, to keep paddling, to keep going.

Seasons Change, and so Do We

Now that the fall temperatures are in the air, summer gives way to fall.  We start doing different things--more inside than out.  We cook differently and eat a bit differently.  Honeycrisp apples and pumpkin flavors are coming.  We wear more clothing and look for physical warmth when we encounter a chill.

We are now changing at Weight Watchers too, with the way we write our self improvement story. We are purposefully looking at multiple ways to measure progress, improvement and success.  We want to notice the behavioral changes, the attitude adjustments, the effort we make in planning meals and packing snacks.  Let's not forget fitness. We are now embracing our "success story book" to chronicle, catalog, plan and reflect on our self improvement lives, with a month at a glance instead of just a week at a time.  The number at the scale still matters.  Of course it does because it is the only objective measure we have, to see how things are going.  However, that number only makes sense in the context of the other things going on in our lives--for better or worse.

This change really puts the work of weight loss in the context of a complex life full of ups and downs, challenges and triumphs and self improvement.  In the circle of life, there is no end.  In the journey of weight loss, there is no end either.  We keep moving away from what we don't like and towards what we do.  We never need to be stuck.  We can always choose to keep moving.

Now is the time.
To embrace a change.
I can.
I will.

Honesty with Yourself

Most of us consider ourselves to be honest people.  We don't steal at the grocery store.  We don't lie. We follow through on our commitments.  What would the weight loss journey look like if we were just as honest with ourselves?  We have over 200 choices to make every day about food. There is no doubt that we have behavioral changes to make.  We have stress to manage.  We have to step outside our comfort zone.  Are we honest about our true intentions?  Are we honest about tracking food and managing portions?  Are we wishing for weight loss and self improvement, or are we working for it?

It's important to note, that there is a distinction between being honest with ourselves and being too hard on ourselves.  Many mistakes will happen on a regular basis on this path of self improvement. It's just too easy to go awry.  That's not the point, though.  The point is that we are clear in our intentions and follow through in our actions.  That is precisely where the "sweet spot" of self improvement lies.

It sounds so good.  I wish it felt so easy.  I know it is not.  We are human beings not robots.  That means that we have to forgive ourselves when we aren't doing what we'd like to be--and then learn from that--and move on quickly.  There's no judgment and no criticism.  It's simply a learning experience we can use to help us in the future.  For example, if I go home too hungry after a trying day--then I don't make good food choices.  I am better off stopping for a salad bar and then going home.  (true story)

As the sun rises and sets, as the moments turn into hours and then into days--as the weeks become months and years, it is our life that is created.  We all deserve to live the life we desire.  We all deserve to be healthy and happy.  We can choose this path.  One moment at a time will deliver us to the next moment.  And then--welcome to your happy, healthy life.

You are Stronger than you know

When I teach my yoga classes, I always end by whispering an affirmation in everyone's ear during the final resting pose.  Sometimes I say:  "You are stronger than you know".  As adults, we don't often get the positive messaging and propping up that we could use to keep going.  We don't get those regular reminders that we often give to our children.  We can change that.

For the purposes of self improvement,  balance, wellness and weight loss, we need to rely on some of the things that make us great to begin with.  The core strengths, characteristics, virtues and qualities that we possess can actually motivate us and prop us up as we work towards our personal goals.  The better we feel, the better we do.  The happier we are, the more we want to achieve greater happiness and fulfillment.  It is a cycle that perpetuates itself.  We can use that.

Some of the characteristics that we talked about this week include:  perspective, gratitude, hope, love,
appreciation, forgiveness, honesty, leadership, kindness.  These are the strengths that we use in our daily lives, at work, at home, with our families and friends.  We can also use them to our advantage in our self improvement on our weight loss journey.  We can tap into those strengths and apply them to the ups and downs and daily challenges of losing weight.  For example, if someone is an honest person, that sense of honesty can be applied to tracking foods regularly, sticking to the fitness plan in place and following the basic guidelines of the program.  By being honest with ourselves, we are holding ourselves accountable.  Accountability goes a long way in creating lasting weight loss.  Let's take another example, like forgiveness.  Being a person who can forgive others means that we have to turn that forgiveness on ourselves and realize that when we don't follow the guidelines of the program, (alert:  the program is riddled with opportunities for human error) we can forgive ourselves, learn from the experience and move on.  Staying stuck is not an option because we are not going to play negative, self defeating tapes--another save.  We need that.

It is in our DNA to move to the dark side.  Our ancestors used this to their advantage.  It was a survival technique when external forces could swoop in and threaten life.  Most of us don't have that kind of desperation in our lives at this time in history.  However, our DNA still thinks we do.  We have to overcome that tendency to expect the worst and move towards the positive.

Over the weekend, I heard a Hurricane Katrina survivor talk about all the devastation he experienced with loss of home, job, health.  Ten years later, he said:  "Difficult does not mean impossible."  Yes, it is true.  In fact, you are stronger than you know.

SLIPS ARE NORMAL

Nobody is perfect.  We know this on a cognitive level.  For some reason, however, when it comes to weight loss pursuits, we forget that a less than perfect choice doesn't have to lead to more regret. Instead, a less than perfect choice, i.e. many of our choices, are just that--choices.  Because we are never more than three hours away from eating, we can choose a better option when the next snack or meal comes around.

It sounds easy enough.  However, many of our less than perfect choices don't come from a conscious, intentional, rational place.  Many of these choices come from emotion, stress, fatigue, insecurity, procrastination, etc.  We have about 200 choices to make every day about food.  That's a lot of work to do.  When we are fresh and full of energy, not fatigued from the work of the day or the people in our lives, we can make those smart picks.  As the day wears on, the strain increases as does the decision fatigue.  That's when these regretted choices jump up.

Take a step back and look at last week's eating.  When were the times you'd like a "do over?"  Where were the occasions where you couldn't seem to stick to your plan?  What was going on?  What could you try next time?

The important part of a slip is recognizing for what it is, containing it and moving forward quickly. Forgive yourself and move on.  There is no point in dwelling on regret.  Just make a plan to do something different next time.  A quick dose of forgiveness doesn't imply that we are not holding ourselves accountable.  In fact, we are holding ourselves accountable to the humanness in ourselves. We are not perfect, and our eating is not perfect, and it won't ever be.  There is too much distraction involved.  It can be better, though.  Yours and mine.  It can be more intentional.  It can be more healthful.  It can be more satisfying.

As a never-ending work in progress, it is up to each of us to face the day with all the intention, courage, patience, forgiveness and humility we can gather.  It is up to us to make the most of whatever the day, the universe, the people we know have in mind.  It is up to us to learn from our mistakes.  It is up to us to keep going.  One moment at a time.  One choice at a time.  One day at a time.  It is up to us to create the best version of ourselves.  That will promote a lifestyle of health, wellness, wellbeing.  That will produce a payoff well worth the effort.  We all have it in us.  We have to keep going.  We owe it to ourselves.

Stop the Madness: Stop the Emotional Eating Roller Coaster

Too much birthday cake.  Too many chips on the sofa after work and before dinner, in front of tv. Too many drinks at the annual holiday party.  Too many trips to the candy dish at work on a stressful day.  What do all these scenarios have in common?  Too much food and drink in a moment when we get tangled in emotion instead of intention.

This is the common story of mindless eating vs. conscious eating.  Everyone does it.  Everyone is an emotional eater.  In fact, we are all encouraged to respond to life's events with food and sometimes drink.  From birthdays to funerals, food is attached to life's milestones.  For many of us, food is also attached to normal, human emotions like frustration, boredom, upset, anxiety, depression and stress. There is nothing wrong with our feelings.  Because we are human, we have feelings.  However, in our society, certain feelings seem more acceptable than others.  It's almost always ok to respond to: "How is it going?" with "Great!"  It would be troubling for most people to hear:  "Not at all good, undergoing exploratory stomach surgery, spouse lost job, baby has colic, and the police are on speed dial."  This is part of the problem.  When we do feel the darker side of our personality, not everyone is equipped to handle it, starting with ourselves.  However, by accepting the fact that we are not going to live in a steady state of greatness, we can normalize these emotions and then respond to these emotions with positive intention as opposed to mindless reaction.

For weight loss and weight maintenance purposes, we need to recognize those situations from the past when eating became automatic, overindulgent and full of fat, carbs and sugar.  What was it that came before the mindless eating?  What were the circumstances that conspired?  Who might have been involved?   Was there a particular time of day or week that brought on the stress overload?  By identifying those challenges from past experiences, we can prepare for the future.  We can look at similar situations and recognize that we need something more than food or drinks to cope with feelings.  We need some other non-food reward to help us in these critical moments.

I talk about the "ME TANK."  It needs to be filled on a daily basis with the good stuff, the stuff that makes us happy about who we are.  Exercise, meditation, reading, writing, being outside in nature, talking to friends, recognition, sharing experiences, planning social outings, taking a nap, tending to pets...these are some of the things we can use to fill the "ME TANK."  If we don't fill it with the good stuff, we fill it with the junky stuff, and then we inevitably regret it.  Topping off mindless eating with guilt produces shame and frustration.  More emotion that brings on upset.

Let's avoid all of that.  Let's start filling up the ME TANK with ME TIME.  Let's make sure we set ourselves up to succeed by planning breaks.  We deserve them.  We are not robots.  Let's plan on fun ME TIME so that work, family responsibilities, stress and worry don't trap us and keep us from living this precious life as the best version of ourselves.  If the ME TIME is on the calendar, then the positive intention will magnify.  Then handling our emotions more calmly will enter in.  Then we can put food in its rightful place.  Nutrition and fuel for the body 90% of the time.  Pleasure, of course, 10% of the time.

I know we can all get better at this.  We aren't giving up our emotions or feelings things deeply and sensitively.  Not even close.  What we are giving up is responding to emotion by overeating.  That's a habit well worth breaking.  In fact, the time is now to get started.

The LONG HAUL

Wouldn't it be fun to think that we could come to Weight Watchers for a short period of time, reach the weight loss goal that we desire, find our body is able to maintain that goal weight forever and let that be enough for the rest of our lives?  Unfortunately, in order to keep weight off for the long haul, we have to continue doing the things that created that healthy weight loss in the first place.  The day in and day out work includes planning, tracking, measuring, attending meetings and recovering from setbacks.  It doesn't look very sexy and doesn't always feel like a fantastic moment.  However, it is the life long work that is required.

As Weight Watchers members who are looking to achieve weight loss, health, wellness, fitness, etc.--we start by making small changes that we can live with.  Those small changes become habits over time, and those habits that feel so good we don't want to give them up--become our new healthy lifestyle.  After a period of time, we choose to take a walk instead of hang out on the couch.  We choose to make healthy meals in advance, because we feel so much better and in control.  We start realizing that turning to food for comfort or in times of stress just doesn't work any longer.  The healthy life is the good life, and it rewards us not just with a certain number on the scale, but with wellness that informs our family life, our work life, our social life.

There is a tendency to think that somehow we can reach a certain weight loss number through hard work and that we can return to previous behaviors.  Ask anyone who has ever gained their weight back, they will tell you that the only way to keep the weight gone is to continue engaging in the same healthy behaviors that got the weight lost in the first place.  In short, we are always Weight Watchers members who are either going to goal or maintaining a healthy goal or returning to goal after a setback.

As works in progress, now and forever, we can accept the fact that we are not perfect.  There is no end point where we can sit back, relax and think that our Weight Watchers work is over.  A healthy person is always investing in a healthy lifestyle to a greater or lesser extent.  We are those people. We are those people who accept that the challenge before us is ours to face.  We are those people who know that we can succeed if we keep choosing to succeed.  We are those people who want so much more for our present and future than what we had in the past.  In the end, we are those people who find ways to keep going, by breaking down the work one moment at a time.

I often tell members that if they left the meeting at their perfect goal weight, they will still have the same work in front of them as someone who joined WW that very day.  The work is the same.  Our acceptance that this is our choice and this is our work is what has changed.  For the better.

Body Image? Make it a Grateful One

We carry it around day in and day out.  We walk it everywhere.  We sit it anywhere.  We sleep in it. We eat in it.  We work in it.  We play in it.  Do we appreciate it?  I am not so sure.

On the path to self improvement, we will always be looking for ways to stay motivated, positive and encouraged.  One thing we can do to help us move along this path is to show love and appreciation for what our bodies can do instead of focusing on our body's shortcomings (or perceived shortcomings).

Judging and self criticism and perhaps some unwelcome comments we once heard about our body or appearance have not served us well.  Furthermore, these negative tapes that we may be playing are very defeating and destructive, e.g. "I can't wear a bathing suit until....I can't wear light colors because they make me look fat....I can't go to the gym until I lose weight...I can't go to my reunion because I might be the biggest person there" and so on.

Instead, we need to tap into some perspective and be glad that our bodies can carry us from one moment to another--from one day in and one day out,  There are a lot of people in this world who would trade bodies with you.  This may be hard to believe, but it's true.

What we think and what we repeat, we believe.  Then, we act on those beliefs for the good or not. This is why it is critically important play a positive tape that will motivate us to keep pursuing our goals as we become best version of ourselves.  A work in progress always.

I was at a sprint triathlon (cheering on my friends) this weekend.  I saw one athlete with a long scar down the middle of his chest from his two open heart surgeries.  My daughter, Natalie, has the same scar from her open heart surgery.  I saw another athlete with his appendix scar.  Recently, on facebook, I saw a tiny African American baby girl with black hair and a small patch of white hair at her forehead.  She is adorable, and I can only wonder what some kids might say to her as she grows up.  Right now, she doesn't know she is any different from anyone else.  She is darling.  And guess what--she will still be darling even when she realizes that most people she knows don't have a birthmark like that.  I can only hope that someday she will appreciate it because it makes her unique and interesting.  Let's hope no negative tapes start playing that interfere with her confidence, self esteem and gratitude for what she's been given.  It's hers after all.  She's not getting a different hairline.

A little perspective can blend into gratitude.  Gratitude can blend into contentedness. Contentedness can blend into our positive, healthy truth, our life story.  The time is now to be sure we are creating a positive, healthy, transformative life story that really tells ourselves and the world who we are--greatness and all.

PRIORITIZE YOUR "ME TIME"

We all say it:  there's never enough time in the day.  However, we usually find time to do the things we really want to do and to avoid what we don't want to do.  How can we be sure we get in the things that serve us and let go of those things that don't?

It's a process.  It's a priority list.  It's a to-do list with ME TIME built into it.  We can all agree that it takes time to live life.  Working, traffic, chores, bill pay, shopping, preparing meal plans, prepping and cooking...the list goes on.  How do we carve out precious time to do the things that make us happier--take a nap, read a book, relax in nature, go to yoga?  One of the best ways is to look at the schedule and discover where we might be wasting time?  Too much tv, social media, procrastination or worrying can consume the precious moments we might have spent on taking a walk, discovering a new recipe or reading.

No one gets any more than twenty-four hours in a day.   Not every minute has to be productive or busy.  Down time is critical to feeling in control and calm.  However, we have to be sure to prioritize what has to get done:  sleep, eat, go to work, manage stress, exercise, visit neighbors....and all else.
By taking a careful look at what we really want (time to work out) we can arrange our schedule around the ME TIME that restores and renews.  We can feel better about the to-do list, and we can value where we spend our time far more intentionally.

All of this contributes to a healthier and happier lifestyle.  When we are in charge of where we spend our precious resources (time, energy, attention), then we become more content.  When we recharge our batteries, we have the energy we need to keep going.  When we are operating "in the zone" we can make strides with our health and fitness goals.

We are a work in progress from now until forever.  That means there is a lot of room for mistakes as well as improvement.  There is no end point in living a healthy life.  We will always be evolving and figuring out what works best.  With that in mind, let's be sure we are harnessing our energy and power to make the most of what we value--our healthy, long lives.  The time is now.

PORTION YOUR FOOD AND YOUR LIFE

How much is enough?  We will never know if we don't have a frame of reference for what is "right size" in the first place.  In the land of super size, however, we are completely confused by portion distortion, and that makes us feel sad and bad when we actually see what a right size portion is.  It certainly doesn't feel adequate given what our eyes and our stomachs are used to enjoying.

This is one of life's lessons that speaks to restraint, moderation and indulgence.  We must admit, if we intend to lose weight, we have to be smart about appropriate servings.  This starts with educating ourselves to labels and recommended serving sizes noted on boxes, purchasing food scales, measuring cups and spoons and maybe even buying smaller plates, bowls and glasses.  We also have to distinguish between healthy, nutritious weight-loss friendly foods to eat often and indulgence foods to enjoy occasionally.  There will be room for more salad, veggies and fruit.  There will be room for limited treats like processed carbs, fats and sugars.  The good news is that we can still have whatever we want, but we have to be savvy enough to know how to get satisfied with the major food groups and how to manage the extras.  We do this by practicing.  We train ourselves to get satisfied with less, and then over time, we do find ourselves satisfied with less.

This is not just a weight loss pursuit, this is actually a life long lesson in balancing a healthy lifestyle. We cannot work all the time and get no relaxation time.  That's fattening.  We cannot endure struggle after struggle without taking a break.  That's defeating.  We cannot spend all of our time serving others without serving our needs.  That's unhealthy.   We also can't expect to be perfect at moderating all of these pursuits.  Life is a challenge.  Regardless of the best of intentions, things happen.  If we have built enough wiggle room into the schedule, though, we can hopefully recover from these minor blips and keep a sense of humor and continue.

If we thought of life like a big apple--something red and shiny and crispy and wonderful--something that we could hold in our hand--we know that we can only eat it bite by bite.  If we thought of the wonderful things that might happen in our lives, every day, we know we can only experience them moment by moment.  If we thought of ourselves as a work in progress, then we could accept where we are in our life's work today, at this moment and let that be enough.

You are enough.  The right size portions will be enough. The life you wish to dream of and build, one day at a time, is enough.

The Bliss List

What's your pleasure?  It's what you like--what makes you happy--what fills that inexplicable need to just enjoy for no reason at all, other than the pursuit of enjoying for enjoyment's sake.  This isn't the life I lead most of the time, but I do find ways to add some of these "bliss moments" into every day. Otherwise, the burdens of working, family responsibilities, chores, volunteer efforts, etc. will take over and make me burdened and unhappy.

Striking the right balance between obligations and pleasures is not always easy to do, but it is important not only for our happiness but for our health.  People who practice self-care are the same people who make time to take good care of themselves.  This means taking time to enjoy a favorite hobby, outing, nature, exercise, social occasion, massage or walk in the sunshine.  These are things that we can incorporate into daily life so that no matter how things play out with the to-do list, we have the take-care list to keep us balanced, healthy and sane.

This doesn't seem like such a problem, but for many people it really is.  Many people manage to get the A-1 priorities under control at the expense of sanity and well-being.  This can create resentment and frustration--and lead to some very unwelcome habits like overeating, not sleeping well and not exercising.

Everyone has a responsibility to take good care of their health.  We can't be perfect at this all the time.  Sometimes the hectic nature of life itself gets in the way.  However, most of the time, we want to be sure to make time, take time, create opportunities to do the very simple things that please us and make us feel happy, centered, energized and rejuvenated.   It's a pause that refreshes.  It's also counterintuitive.  By taking time away from life's to-dos, we actually become more effective and present in all areas of our life.

If you aren't giving yourself permission to take a time out, just for you, on a regular if not daily basis, the time is now to start.  This is a necessary act of self-care that has health and wellness benefits for you and those you encounter.

Get going!  Enjoy yourself.  Find your bliss.  Look forward to it.  Having fun looks great on you.

GO AHEAD, TREAT YOURSELF...

This weekend I was at a Caribou early in the morning picking up coffee on my way out of town.  I ordered my usual black as I saw my guy eyeing the pastry case.  He ordered his coffee and then an almond scone.  The barrista looked at me and said, "Just one"?  I said, "of course just one; have you seen my butt"!  She laughed and said that it would be a good idea to treat myself.  Just a little something.  In my world of counting points, an almond scone is not a little something.  Then another guy in the coffee shop came by after overhearing this conversation and chimed in about having balance.  Sometimes you treat yourself and sometimes you don't, but now seems like a good time according to him.

What is the harm in indulging?  Well, the biggest problem is that it never is "just this once."  "Just this once" leads to sloppy tracking, regret, unplanned high point treats and frustration later when there are no more points plus values left for things like lunch.

Driving along on this same road trip, I saw a few signs in small towns advertising weight loss businesses.  My guy jokingly wondered why there are no signs advertising weight gain.  In actuality, the road was littered with weight gain signs.  As far as the eye could see, it was Denny's, McDonalds, Culver's, DQ....Wendy's...Chinese Buffet...Outback....sound familiar?

This reminded me of the challenges we all face on the path to weight loss, weight maintenance and good health.  We do not have nearly enough support.  This means we have to create the lifestyle where we want to choose healthier options more often than not, as in most of the time.  We do this one day at a time, one meal at a time, one frustration at a time.  Our challenges are actually great life lessons if we choose to see them that way.  We won't be making that silly and oh-so predictable mistake again.  We will endeavor to find ways to succeed, healthy places to eat, ways to make a road trip or any trip something we can enjoy and be proud of.  If an indulgence opportunity arises, and we all know it will, we can stop and ask ourselves if this is the time for a treat, or is this the time to stand tall and firmly say no?

In the end, the Caribou people were right, and so was I.  Yes, I can go ahead and treat myself, because treats are part of life.  But for me, at that time, in that place, that almond croissant didn't mean anything to me.  However, the drinks that came much later after a 50 mile bike ride certainly did.

GRATITUDE IS AN ATTITUDE; GRATITUDE IS A GIFT

There are those who see the glass as half full; and there are those who see the glass as half empty. The people who see the glass as half full are the ones who find the good in situations, people and circumstances.  This is a natural way for these people to be, which is actually beneficial for weight loss.  Who knew that the connection between gratitude and weight loss comes through happiness. When people see the positive and are mindful enough to stop and take note, gratitude steps in and amplifies the happiness.  Happy people are more successful losing weight.  Weight loss itself is reason to grateful and happy.

But, what if you are not that naturally happy person.  What if you see the glass as half empty?  Does this mean you can't lose weight?  No, of course not.  However, it does mean that you need to intentionally cultivate a more positive outlook and actively seek out the good in situations, people and circumstances.

Weight loss can feel like an all-consuming process, a part-time job without pay, at the beginning. After a while, sticking to the program will enable us to create new habits and adopt a healthier lifestyle.  Then, we see the results we were hoping for all along.  There will be challenges along the way.  That's normal and very predictable.  How we choose to react to those difficulties will either help us keep going or not.

There is no end to the things that come along in the course of a day that can give us a lift and a smile. Slow down and notice these little things and big.  It costs us nothing to be grateful for the life we are given, and that itself is a gift.

ENVISION YOUR VISION FOR YOU

It's so important to have a clear idea of what we want, where we want to go, who will accompany us to help us along the way.  This is true in little things and big.  In order to follow the Weight Watchers program, I need to plan my meals and snacks.  I need to organize a list for the store with dinner plans in mind so that I know what to buy.  I need to stay focused when I go to the store, so that I only buy the items on my list and not get marketed into the pricey and pointy endcap displays for smores.  By sticking to my plan, I can stick to my points budget and my dollar budget.  Win/win!

But why?  Why all this focus and energy on planning and staying disciplined?  Because we want what we want.  Specifically for Weight Watchers members, we want weight loss and lifelong weight maintenance.  Because those gifts will bring improved health, vitality, energy, smaller clothing size, greater physical freedoms, improved self esteem, increased happiness and sense of accomplishment and fulfillment...

Thinking about our goals, planning for our goals, sharing our heart's desire for these goals is incredibly important in achieving these goals.  We can even go a step further.  We can create an image, a tangible template of these goals i.e. the vision board.  First, think about the things you'd like to be doing in the next 3-6 months.  Think about this from the smallest thing (a clean bathroom all the time) to the biggest (reaching a weight loss milestone, a fitness goal, sharing a vacation).  Find photos online or in magazines and catalogs that portray these goals for you.  If you have a picture of yourself in a favorite outfit that you'd like to get back into--take that photo to your vision board.  If you have an image of yourself running a 5-K (3.1 miles)--look at some NIKE Ads and JUST DO IT.  If you'd like to achieve greater happiness on a daily basis and practice mindfulness, then a photo of someone meditating (YOU) might be on this board.  

By having a tangible picture of our dreams can be a powerful part in achieving those dreams.  By setting a realistic time-line, like the next 3-6 months, can make this seem achievable.  By looking at this collage of images, photos and maybe even words makes this feel real.  NIKE'Ss vision board has photos of healthy people engaging in physical activities, looking happy and energetic with their tag line: JUST DO IT.  Every ad they place is a vision board for their customers.  

You are your best customer.  You are your brand.  You are the thoughts that you ponder and then the words that you say. This life is your one and only.  What is your image for yourself?  What does the best version of your life look like?  Start by thinking about it.  Start by gathering those images in one place.  Continue by looking at it on a daily basis.  This is part of the weight loss and wellness journey.  This is a part of your healthier more active and energetic and mindful life.  This is the best version of yourself.

At my Mind/Body YogaFit conference this weekend, I attended a two-day training on meditation among other things.  We ended this two-day conference by each person in the class stating one word to summarize their thoughts.  My thought was mindfulness.  I am going to keep this thought front and center.  I was tasked by the yoga trainer to practice meditation for 20 minutes twice a day for 21 days.  I am going to do it, because, after all, my word was mindfulness.  I am going to see what it does for me.  I am expecting great things.  Great things are part of my vision.  And yours.

MINDFULNESS: The Time is Now. The Place is Here.

We have heard it before in many forms:  Be here now.  Carpe diem.  Focus.  Pay attention.  Single task vs. multi-task.  This has never been more timely, dare I say, than right now because we are all attacked and stimulated by so much information coming at us all at once.  Belive it or not, too much information coming at once makes people agitated and unhappy.  Yes, mindfulness is the opposite of being unhappy.  Being in the moment, single-focused and conscious promotes wellness, wellbeing and happiness.

Since this is true, then why are we always surrounded by so much stimuli and so much impatience? We have  technology to thank for that.  Yes, we need it.  Yes, it helps in immeasurable ways, but when it comes to the basic theme of having a happy day, technology has the potential to harm.

What does this have to do with weight loss and living a better, healthier life?  Well, in order to make good choices about the day, the food, the dinner to be enjoyed later tonight, we have to make time to simply plan, concentrate, sit down and focus.  Most of our daily 200 eating choices are mindless, and if we are practicing mindfulness, i.e. single tasking and being in the moment, we are much less likely to make poor choices that we regret later.  No regrets is a source of happiness.

As a yoga instructor, I teach the body/mind connection in my classes.  In fact, this week I am attending a two-day yoga teaching training on meditation.  Coincidentally, meditation is what we practiced in our Weight Watchers meetings last week.  We sat quietly and noticed the breath moving through the body.  By focusing on the breath, the life force, something so simple and something that is available to us all the time, we bring the body and mind together.  Focusing on the breath coming in and out through the nose makes it even better.  Once the body relaxes, the mind can relax too. This is a life skill that can actually help us enjoy small moments when they occur and help us lose weight too.  By focusing on the little things, the daily joys of life, we give more meaning to our lives.  We become more aware of what's happening around us, the kind words that are said, the nice weather that is outside, the sound of the birds on a walk.  Vacation is always great, but we live at home and go to work and care for families.  We need to practice finding joy and happiness in our regular life so that we can make the most of the here and now.

I find it fascinating that by slowing down, we become more productive, not less.  By taking a break from the impatience and "McQuick" world we live in, we become more focused and happier.  By intentionally and consciously and mindfully choosing what we want for ourselves, we are so much more likely to get it--and to be happy doing it.

Last week we talked about how important it is to find moments of happiness in daily life and notice them for what they are.  I was very bothered because my house needed the "super clean."  I did it.  I took the time, and every time I walk by the dust-free coffee table and the clean corners and shiny surfaces, I am very happy--and contented.  I took the time.  I feel calmer and less irritated by the "to do" list that was annoying me.  Simple, daily, doable.

If life is going by too quickly, it is time to slow the pace.  It is time to unplug from the technology and enjoy moments as they come.  Time is the meaning we attach to it.  It is is going by too quickly--I love this great chocolate cake that I wish it would last longer.  Or, is it going by too slowly--how much longer until the doctor comes in with these test results?  How would you like to be spending your time?  Today?  This next hour?  This evening?  This week?  Are you choosing the healthy habits that will lead to the healthy lifestyle you are looking to create?  Are you choosing to make time for exercise and a break from the hectic pace?   You are in charge of your time, what meaning you attach to it.  Attach a message of self care, of self importance, of intention.  This will make healthier choices feel easier.  It will make the Weight Watchers program feel like a lifestyle instead of a chore.  It will make you feel much more content.

Take a moment.  Take a breath.  Take your time.

HAPPINESS WORKS AND HELPS WEIGHT LOSS TOO

There is a direct link between happiness and working towards desired life goals.  People who are happier, choose to look at the brighter side.  They are the people who actually have more energy, enthusiasm and support in reaching their life goals.

With this in mind, we are focusing on the importance of seeking a happy point of view so that we have the energy to work the Weight Watchers program.  Some people say happiness is a choice. Some say it is perspective.  Some say happiness is impossible to achieve because there is too much gloom and doom in this world.  What we are saying is that if we choose to look for the happy moments in our lives, stop and notice them, appreciate them and feel good about them, we can feel better--dare I say, happier.  Happier people want more for themselves, expect more of themselves too. Happier people find ways to make the program work.

Life moves so quickly in the technology age.   Our expectations and impatience moves at the same rate.  This doesn't work well with creating a longer, healthier, happier life.  It takes moments, one at a time, day after day, to build the healthier lifestyle we desire.   If we can stop and take stock in the good things we have: time with family and friends, walking around the lake, biking outside, going to outdoor concerts, sitting on the porch drinking coffee on a slow summer day, sleeping in, buying a new summery dress, gardening and growing, then we can gather the positive energy we need to make the program go.  We can then stop looking to food to fill in the unhappy moments.

Sometimes I talk about the bliss list, which is the list of things you can do to make yourself happy. There has to be something on that list, if not several things, every day.  It doesn't have to cost a lot of money, but it does have to happen, to be acknowledged and appreciated.  It will make your day go so much more smoothly.  I dare say, it will make you happy.

THE BEST OF SUMMER: GET ACTIVE AND MAKE IT HAPPEN

The next three months in Minnesota, June, July and August are the best three months of the whole year, in my mind.  I try to pack in as much fun, joy, biking, sunning, walking at the lake by my house, as I possibly can.  I want to make the most of it, because I enjoy this time of year so much.  I am happier when it isn't so cold, when the flowers are in bloom, when it is easier to cope with life.

 

Because the weather is so much better, and it is easier to get out and about, we are focusing this week on being active and making it fun.  As kids, running around the neighborhood all day was fun.  Riding bikes, climbing hills, chasing neighbors were activities that kept us busy, occupied and active.  As adults, many of us have lost that sense of "play" and fun.  As adults, we associate eating and drinking with fun.  Given all the sedentary time spent at the desk with technology, this makes no sense.  Our bodies are meant to move.  We feel better when we are in motion.  One of my members has been on a recliner for 6 weeks after foot surgery, she can attest to how good it feels to just move.   

Let's make it happen now.  Let's create a list of "SUMMER FUN" --the activities that you want to have happen by Labor Day.  This list might include vacation, staycation, trips up north to the cabin, kayaking, biking, paddle boarding, canoeing, weekend road trips, farmers' markets, state fair, gardening, family reunion... and what else?  Once you realize how many things you might want to have happen in the next three months, you might notice it will be a busy three months, trying to get it all in.  

This leads us back to the importance planning plays in our success.  If you want these things, you've got to plan your schedules and follow through on the plan.   At which point, the reward will be great. Your life will be richer for having created just what you wanted.  Mission accomplished!

What turns a "wish list" into an "action plan" is prioritizing the list and then making it happen.  We don't have to wait until a magic moment when life is perfect to wear a bathing suit or ride a bike or try kayaking.  We can take chances right now.  I call this "showing up for your life."  It's our responsibility to make the most of ourselves.  By making the most of each day, we create a much more enjoyable journey of self improvement, health and wellness.  

Get out and enjoy this precious life.  It's yours.  Make the most of it.

BRING ON THE PLEASURE AND MAKE THE MOST OF YOUR EATING EXPERIENCES

There is so much that goes into being satisfied with our food.  We use all of our senses to enhance the enjoyment of the pleasurable act of eating.  We want our food to smell appetizing.  We want it to be presented nicely so that it looks appealing.  We want the crunchy foods to crunch, and the creamy foods to be smooth.  We want the steaks to sizzle when they hit the grill.  We want it to taste fabulous, most importantly of all.  We also benefit from a clutter-free and technology-free eating environment.  That costs us zero points plus values but adds exponentially to our eating satisfaction.

As we know, however, there is so much that competes with our attention, not the least of which is the sense that we have to move on quickly--get it done--go on to the next activity.  This destroys our ability to use all of our senses and actually profit from the mindful eating experience we are trying to promote.

As Weight Watchers members, one of our life-long goals is to discover ways to get satisfied with less, e.g. how little can we eat and still be happy.  This is a life-long pursuit, because sometimes, we are fine with a pile of salad and nice protein on the side.  Other times, we want more indulgent choices.  NOT A PROBLEM.  We can find a healthy balance, and then we can actually look forward to our treats and get satisfied when we have them.

It would be lovely if the world we live in could help with this pursuit.  Unfortunately, we don't live in that healthy, balanced world where treats are reserved for special occasions, where points plus values are posted on all the foods at the grocery store, where restaurants serve right-size portions, where our friends and family don't push food....

My response to this is--SAVE YOURSELF.  You and I, and every person I know who is pursuing a healthy lifestyle, on a journey of self improvement know how true this is.  We simply do not have extra points plus values for others.  We do not have enough points plus values for foods we regret having eaten.  We do not have enough points plus values to eat every single thing we are offered.

The art of eating well--and I believe it can be an art--means that we take good care of ourselves, honor our commitment to feed ourselves healthy, nutritious food that fuels the body and maybe even the soul (think of some family favorites).  The art of eating well means that we plan ahead for meals that we can look forward to.  No more ho hum chicken in salt and pepper.  We can have Greek style chicken with a little olive oil, oregano and lemon zest/juice.  We can have Asian-style kebobs if we buy the ginger, soy, miso, etc. and make it interesting.  We can buy a plant or flower or candle and put it on the dinner table with a nice place setting.  We can have a technology-free table and enjoy the art of eating well.

PREPARE FOR SUMMER FUN

This week, we consider the joys of summer: longer days, more sunshine, vacations, long weekends, holidays, graduations, weddings, birthdays....trips to the ice cream store, barbeques with the neighbors... The list goes on.  We want to make the most of what we have, however, as people creating a healthy lifestyle, this takes some planning.

How can we plan and be "fun and spontaneous" at the same time?  First we might consider our goals for summer.  What looks like a specific, doable goal for weight loss, maintenance, behavior change, activity increase?  If you've never lost 20 pounds in your life, is it realistic to think that a 20 pound weight loss during the summer with all of the aforementioned activities is a doable goal?  Maybe and then again maybe not.  We want to set ourselves up for the winning challenge, but we want to travel on a path to meeting that challenge.  A path we can chart and stick to.

One great way to stay focused and mindful about eating and drinking when away from home is by asking yourself whether the reason for the gathering is a real celebration (wedding, graduation) or is it just a meal out on the run, unplanned with no special occasion attached.  The reason for the eating does matter.  We often splurge a bit on celebrations.  Not a license to overdo it, but to use extra points indulge in cocktails or dessert, yes.  If, however, you don't care about the celebration (your l0th grad party), then maybe you can hold yourself tight to your daily points target and skip the extras?  If you are eating out just because you can't eat at home (road trip, unplanned stop, after soccer game), then consider this an occasion to stick with your regularly scheduled points values for that meal.  No drinks or extras.  Finding which restaurants, grocery stores (all) have healthy options on the run, ahead of time, is crucial to this plan working out.

Of course, the mystery detour off of our charted path is likely.  The unexpected does occur.  In those situations, we do our very best to practice intentional eating, choose the better option, take half home, drink a lot of water...  Better is a behavioral change.  And, in those situations, it will be enough.

I know how good all of these thoughts are when we are at home, and then in the thick of the moment, hunger, fatigue, stress, we don't follow through.  Let's all challenge ourselves this week to actually follow through.  Fight off the difficulty of the situation and rise up to the challenge.  Face it straightaway.  Discover, in that difficult moment, just how strong you are; how strong you can be; how much you can do to make your healthy lifestyle a happy one.

I am going to be busy this weekend with planting, riding bikes, taking walks (my coworker challenged me with fitbit steps) and sticking to my points strictly.  What will you do to make your healthy, happy lifestyle your very own?

CHANGE COMES FROM A DARK PLACE

This week I had an interesting question from a Weight Watchers member.  On one hand, she was happy that she had lost 25 pounds.  On the other hand, she was not where she really wanted to be--25 more pounds down.  She had reflected on the fact that she made sacrifices, behavioral changes and created a new lifestyle.  She was conflicted about this as well.  Was this good enough?

This made me think about what spurs us to make a change in the first place:  something uncomfortable.  That something uncomfortable, sad, frustrating, depressing, upsetting--that forces us out of our comfort zone and into the unknown is usually strong enough to take action.  It's a long time in coming, however, for most of us.

There are several stages of change.  They begin with denial, i.e. I don't have a problem.  This can be about anything from a poor credit rating to weight to cleanliness to punctuality.  Then comes the next stage: awareness.  Maybe, I do have a problem, but I am not sure what to do or where to go or how to solve it.  I can acknowledge the issue, but that's it.  Then comes ambivalence.  I need to make a change, and I am considering my options, but I really don't want to act on them just yet.  Then, finally after some period of time, I can reach the action stage, i.e. actually making a change.  I am going to a financial counselor to clear up credit card debt.  I am joining a health club.  I am going to Weight Watchers and signing up tomorrow at 10AM.

We can all return to ambivalence, but we cannot return to denial.  This member I mentioned above was in the ambivalence stage of change.  She was satisfied with the progress so far, and she was contemplating whether it was good enough.  No one can say for sure but her.

Let's be sure that we don't sell ourselves short.  Living our best life is not about doing things only a little bit right some of the time; it is about doing a lot of things right a lot of the time.  "Living the dream" whether it is vacation at Disney with grandchildren or weighing what you did on your wedding takes time, effort, energy and commitment.   I have to mention patience, attention, sacrifice, forgiveness.  Any other virtues?  It's not a one-time proposition.  It's a life long pursuit.  The good news is that the rewards that come with making dreams come true, fully true, is that the hard work, time, effort and energy have paid off, and we know it.  We feel it.  We look it.  We act it.  We are 100% satisfied with our results.  We are not 50% satisfied.

There is no perfection in this game of life.  We are human, and it's not possible to give 100% to everything we do.  It's not even required.  But, when it comes to our heart's desire, we don't ever want to stop short of the best life we can live.  It doesn't look lovely all the time, but it does look intentional most of the time.

Stopping at the half way point to take a break and reflect, yes, by all means that is a good idea.  Taking stock of accomplishment, success, effort and all the other virtues involved is a nice place to be, for a while.  Then, it's time to get back on the road, the life long pursuit of a lifetime of intentional, balanced, healthy, active living.

At the end of my yoga classes, I always read a quote from a book called "NOW IS THE TIME."  I also gently rest my hands on each student's shoulders and whisper an affirmation to them during the final resting pose of the class.  Tonight, I said "you are stronger than you know."  I believe this is true.  We all need to be reminded.  We are all stronger than we realize.  We will never know how strong we are until we rise up to the challenges that confront us.  NOW IS THE TIME to do just that.

Spring Cleaning: REMOVE WHATEVER IS NO LONGER SERVING YOU

It's that time of year--the time to spring clean your closets, reorganize your clothes and make way for a lighter, less dramatic season.  It's time to get rid of the clutter that accumulated in the garage over the winter,and make way for the gardening, lawn mowing and planting that lies ahead.  It's really a breath of fresh air both literally and figuratively--that the season brings.

I was reading and someone I know mentioned, that some people choose to have a wardrobe "uniform"--one style of clothing or color that works with everything.  By doing this, their minds are freed up for bigger things.  There is no debate when it's the morning rush and you don't know what to wear.  You might not think this is such a big deal, but I even heard a woman on NPR who works in a creative field in New York that she opted to do this very thing.  Of course, being New York, it's black.  She's got her uniform for work, and she no longer spends any mental energy on her work clothes.  Casual outings, when she has time are a different story.  That's wear her fun and creativity come in.  By doing this, her brainwaves are moving in a different, more intentional direction.

What it comes down to is living your best life.  If the definition of your best life is making time for what really matters to you, quieting the "noise" and limiting the clutter, this might be the way to go.  If your best life involves reducing the piles of paper, shoes, projects, foods on the kitchen counters, then that area deserves some attention.

When we limit what is NO LONGER SERVING US, we are free to pursue our dreams.

What is your dream, now that you are thinking of removing the clutter of daily detritus?  What is your dream for the day?  A walk in the park, a great book, writing a poem, saying a kind word to a stranger, hugging your teenager?  What is your bliss?  Planning a summer vacation, getting through your therapy in one piece, taking a nap with your dog?  What is the best version of yourself?  Are you living the dream that you wish?  Are you creating it?  Are you defining it?  Are you reflecting?

Life is busy, hectic and demanding.  There are endless avenues to stress and tension.  That's only part of life, however.  Create the life you are looking for by first reflecting on what your heart's desire is revealing to you.