What is Enough?

In the world of supersize portions, cell phones in hand at all times plus the pressure to "have it all NOW,"  we lose sight and appreciation for moderation and balance.  It is by cultivating an appreciation for balance that we become healthier, feel more grateful and live more fully.

This can start with the basic question of how much food is enough?  What does it feel like to be hungry for a meal, engage all of our senses to enjoy the meal and then listen to the hunger signals that tell us we are satisfied as opposed to stuffed?  It is a step away from the fast pace of the digital world to slow down long enough to appreciate healthful eating from several food groups at the same time. This might look like a breakfast of protein, healthy whole grain, fruit or vegetable and some healthy fat.  A breakfast sandwich of a whole wheat english muffin, egg with turkey bacon and some light cheese with a banana on the side would do it.  That is enough food for nutrition, energy, metabolism boosting for the morning.  We can practice getting used to this kind of balance on the plate and slower pace of eating so that we can feel more satisfied with less.  By doing this, we can literally put food in its rightful place--on a table, with a chair for twenty minutes of uninterrupted enjoyment. Then, we can move on to the many other areas of our lives that require our attention and time.  That is what balance looks like.  No single area of our life overwhelms us.

It is time to reconsider the shopping list and make sure we are buying nutritious foods from all the food groups.  It is time to rethink portion sizes, especially high calorie treats like ice cream and alcoholic drinks.  It is time to slow down and consider taking just what we need instead of all that we want.  That's contrary to the "I want it All NOW" attitude that surrounds us.  However, by practicing a smart sense of balance on our plate and in our lives, we become happier, healthier and more appreciative of what we do have instead of what we don't.  Gratitude is always enough.

Focus on the Details: the Big Picture will Come

On the long and winding path to self improvement, we often lose sight of the incremental progress we make because we are overly focused on the end result.  While it is important to have goals and know where we'd like to go--that gives our work meaning, after all, it is not the be all and end all. The cliche "life is a journey not a destination" comes to mind.  Sometimes, no matter how much we'd like to achieve a certain goal and no matter how hard we work to get there, it still eludes us.  That doesn't mean the goal wasn't worthy.  It doesn't mean our efforts weren't admirable.  It doesn't mean that we didn't do our "best."  It just means that a particular goal at a particular time was not ours at that single moment.

I am reminded of the Summer Olympics that are coming up.  The qualifying competition for girls' gymnastics was just completed.  A gymnast from Minnesota was competing and had a chance at making the team for the first time.  So close--and yet so far.  For reasons that had nothing to do with her preparation, skill, points, or execution, she did not make the team.  The reason--she just wasn't "good enough" to help US overall win a gold medal.  While heartbreaking for her, it doesn't diminish her work, her accomplishments, her dedication, discipline, drive, focus and sacrifice for all the years that brought her to this point.

For the rest of us who are not contemplating Olympic medals, we too need to focus on the process--the work, the attention, the discipline, the life skills that help us lead a healthy lifestyle.  This comes in the form of mindful eating which means meals at tables with chairs and without technology.  This comes in the form of managing stress with fulfilling activities that make us happy and feel that life is worthwhile.  This comes in the form of regular physical fitness for the sake of our bodies.  This comes in the form of resisting temptation when it just "shows up" so that we can choose mindfully the right time and place for the right special treat.  This comes in the form of quality sleep and lots of water consumption.  There are so many ways that we can improve our chances of a healthy and long life; we cannot afford to diminish any of them whether we lose weight this week or not.  We influence the scale but never control it.  We are not robots.  Bodies are always changing because of food, medication, air travel, lack of sleep, humidity, salty food...We need to look at the process.  The desired outcome is likely if we focus on the process.

For the week ahead, focus on all the little things and big that you do every day to make your lifestyle a healthy one.  Give yourself credit for every single step in the right direction, even if you have been taking these steps for a while.  Consistency is a treasured thing.  Remind yourself that little by little, day by day, the journey is worthwhile.

Plan to be Successful this Summer

Summer fun is happening wherever you look--vacations, long holiday weekends like what we just had for the Fourth of July, barbeques, parties, celebrations and road trips...the list is endless of how we can all enjoy these precious three months.  However, that is precisely part of the problem.  There is so much going on that it is hard to focus on our goals of healthy eating, behavior modification and increased fitness.

One of the most helpful ways to rethink personal goals in the busy summer months is by planning on being successful.  Simply expect success to happen.  By doing so, every situation that arises will be one where forethought and planning will help set you up for that success.  Reminding yourself of why you are planning ahead, restricting too many cocktails or desserts is equally important. The very powerful reasons why weight loss, weight maintenance, improved behavior control and stress management mean so much make the work of all of the above so much more likely.

It can be done, one moment at a time, if we can slow down long enough to ask ourselves what we really want.  Some social activities are really about connecting with friends and family.  The food might be an after thought or nothing all that special.  That makes skipping some of  the food easier. Substituting lower point foods or drinks can also help at gatherings.  We can still participate like we want, but we are having a lighter and healthier version of party food.  Big win!

No matter what, let's remember that what we think in our heads, we repeat to ourselves.  Then, we start believing that what we say is the truth, the final word.  Perception is reality.  Let's be sure the messages we are repeating are realistic and supportive.  Adopting a healthy lifestyle is work, but the better we get at it, the easier it feels.  If it feels easier, it is easier.  Big win!  If we can be understanding and patient with ourselves as we make these changes, then we can keep going.

There's lots of summer left to enjoy.  Let's agree to make the most of it in every way, one mindful moment at a time.