The parking lots are full. The grocery store has people roaming the aisles looking for ingredients they only buy once a year. The work doesn't stop at home or in the office. In Minnesota, we have a snowstorm brewing. It's December holiday time. I am torn between the normal things that have to go on, like going to urgent care and knocking this sinusitis out--and the Christmas things I'd like to be doing.
I am hearing Christmas carols that sing "it's the most wonderful time of the year." Hmm.. Maybe... for some people. It depends how you define "wonderful" I guess. What if it isn't "wonderful" at all? What if this time of year is bringing up a lot of grief and family stress and sadness? That's not wonderful. My college friend of 30 years just lost her husband to pancreatic cancer. Six weeks from diagnosis to death. She cannot wait for this "wonderful" time to be over. On the other hand, my 80 year old dad who has never been sick a day in his life just had surgery for pancreatic cancer. He wouldn't let any of his five children even know about it until it was over! He said he is looking forward to the masters golf tournament at his club in the spring. He is the senior golf champ. Hmm. He'd just like to be able to get out of a chair and into a bed on his own.
It's not all gloom, though. I personally enjoy a little of the hustle and bustle when I don't have to "do" anything. I can go out and see people in a good mood mostly. I like the lights, my tree, the decorations, the music. I loved Christmases when my girls were little. Seeing them light up at all the excitement was pure joy. I can recall a last minute gift of a $10 cardboard box at Target that you assemble to make a house. Lilia and Natalie loved that last minute gift more than any other. Coloring it, getting in it. Simple pleasure.
My girls are 19 and 16 now. They want money and gift cards. Things have changed. Now, my favorite week of the year is between Christmas and New Years. It is the week that stands still. Expectations for gifts, entertaining, meals and pleasing the family are finished. Fewer people are working. It's a quasi-vacation week where not much is expected, and the world goes into slow motion.
No matter what time of year it is, life goes on. The sun will surely rise and set again today, and we rise with it. If this is a great time of year for you and your family, then you are making the most of all of it. You should. If, on the other hand, you are facing a challenging time, you are doing what you can to get through it. And you don't need to make any excuses.
Let your gaze go down and inward, as we say in yoga. Look into your heart and see what its true desire is. Whether it is for fun and festivities and packages under the tree, or whether it is for giving to others who have far less, or whether it is for finding a balance between the commercialism of the season and the true meaning of giving. When we live based on what the heart has to say, we find more happiness and balance. This can only be good for our health and wellness. When we are happier, we want more good things for ourselves and others. When we are listening to what the heart says, it is far more likely that our intentions and our actions are aligned.
Think. Feel. Do. First we think something is a certain way. Then we feel that it is a certain way. Then we act on that feeling. Perception is reality for everyone. If this is a wonderful time for you because you have your family and friends around--then it is. If this is a crazy time for you because of your family and friends--then it is.
No matter what happens over this holiday time, come back to the treasure of what is in your heart. It will guide you to make more choices that bring you more happiness. It was there all along.
Wednesday, December 20, 2017
Tuesday, December 12, 2017
Mid-Holiday Month Check In
The month of December and all the festivities are in full swing. Treats, parties, office pot lucks, outings, shopping and celebrations abound. It is time for a check in and see how things are going.
How do you feel? In your body? Are you getting quality sleep? Are you going to bed at a reasonable time and waking up feeling rejuvenated? Are you getting steps in and/or consistent exercise? Exercise is the stress buster we all need this time of year. Are your meals and snacks keeping you satisfied, or is the cookie tray and candy dish calling your name? Are you finding yourself thirsty? We require just as much hydration as any other time of year. Sugar and carb overload makes us thirsty.
How are you in your mind? Are you thinking clearly? Are you focused as you go about the day? Are you distracted or confused or not sure what to do next?
And then finally, how are you living? Are you engaged in what matters to you? Are you saying yes to holiday gatherings that matter and no to those things that don't? Are you saying yes to time for self care like exercise, a weekend nap, quiet time to enjoy? Are you saying no to things that bring stress like unrealistic expectations?
One of the things that I really enjoy is sending Christmas cards. I have to organize a photo of the girls--which is often a major problem. This year I am in luck, because we have a great photo from my sister's wedding in April. Getting those cards printed and addressed and sent out before the 25th should happen. This is a job, but I really like doing it. I add this to my list of December activities that brings me holiday happiness. Shopping, on the other hand, is not my favorite thing. Every time I go out, I end up finding more things for myself. NOT THE POINT. Then I feel bad that I ended up with stuff I didn't intend to buy. Then I do not feel like I am in the Christmas spirit. This creates stress, so I remind myself to slow down and focus on what really matters. I don't need to go to the mall again.
By having periodic check ins with ourselves, we get to slow down and take a look inside and answer our very own questions. How are you now? If you are not how you'd like to be, then now is the time to regroup and adjust accordingly. Life is imperfect, and our expectations for our lives to go a certain way are just as imperfect. That doesn't mean we don't set goals and strive for more. It means that we realize that there is such as thing as "enough." There is such a thing as enough gifts, enough cookies, enough distractions, enough procrastination, enough unreasonable expectations, enough decorating.
Give yourself an opportunity to slow down and reflect on what's important in your life, for example--your people, your health, your job, your faith, your pets, your hobbies, your volunteer work. No matter what month it is, these "gifts" are the ones we do not want to do without.
How do you feel? In your body? Are you getting quality sleep? Are you going to bed at a reasonable time and waking up feeling rejuvenated? Are you getting steps in and/or consistent exercise? Exercise is the stress buster we all need this time of year. Are your meals and snacks keeping you satisfied, or is the cookie tray and candy dish calling your name? Are you finding yourself thirsty? We require just as much hydration as any other time of year. Sugar and carb overload makes us thirsty.
How are you in your mind? Are you thinking clearly? Are you focused as you go about the day? Are you distracted or confused or not sure what to do next?
And then finally, how are you living? Are you engaged in what matters to you? Are you saying yes to holiday gatherings that matter and no to those things that don't? Are you saying yes to time for self care like exercise, a weekend nap, quiet time to enjoy? Are you saying no to things that bring stress like unrealistic expectations?
One of the things that I really enjoy is sending Christmas cards. I have to organize a photo of the girls--which is often a major problem. This year I am in luck, because we have a great photo from my sister's wedding in April. Getting those cards printed and addressed and sent out before the 25th should happen. This is a job, but I really like doing it. I add this to my list of December activities that brings me holiday happiness. Shopping, on the other hand, is not my favorite thing. Every time I go out, I end up finding more things for myself. NOT THE POINT. Then I feel bad that I ended up with stuff I didn't intend to buy. Then I do not feel like I am in the Christmas spirit. This creates stress, so I remind myself to slow down and focus on what really matters. I don't need to go to the mall again.
By having periodic check ins with ourselves, we get to slow down and take a look inside and answer our very own questions. How are you now? If you are not how you'd like to be, then now is the time to regroup and adjust accordingly. Life is imperfect, and our expectations for our lives to go a certain way are just as imperfect. That doesn't mean we don't set goals and strive for more. It means that we realize that there is such as thing as "enough." There is such a thing as enough gifts, enough cookies, enough distractions, enough procrastination, enough unreasonable expectations, enough decorating.
Give yourself an opportunity to slow down and reflect on what's important in your life, for example--your people, your health, your job, your faith, your pets, your hobbies, your volunteer work. No matter what month it is, these "gifts" are the ones we do not want to do without.
Tuesday, December 5, 2017
FreeStyle is Here
This week, Weight Watchers launched an innovation to the SmartPoints program. Say hello to "FreeStyle." This is an enhancement to what is already working so well for so many. Counting SmartPoints is still the basis of the program. Calories, saturated fat grams, sugar grams and protein grams are calculated the same way they have always been. What's new is that there is an abundant list of zero-points foods that do NOT have to be tracked. This enables members who feel burdened by tracking to feel freedom from tracking. The foods that make it to the zero-points list are non-bingeable, very healthy foods with high nutrient content. This list includes corn, peas, fish, shellfish, non-fat plain yogurt, beans, lentils, tofu, eggs (yolks and all), boneless/skinless chicken and turkey breast.
As someone who has been following FreeStyle for months, I can say that the biggest delights I have found include zero-points vegetarian chili. I am a pescaterian/vegetarian, and to know that my chili went from 5-7 points down to 0 points is huge. I am also training myself to eat non-fat plain Greek yogurt with cinnamon and fruit. No honey. All of a sudden, that filling snack becomes 0 points instead of 3-5. This makes a big difference to me. Now, you can actually have a zero point dinner that doesn't stink. Grilled salmon with lemon pepper and dill, corn on the cob, salad with balsamic vinegar, baked peaches on top of plain Green yogurt. All that was zero. Wow!
How can this work? How can Weight Watchers members lose weight if they are suddenly eating these foods and not counting them? The daily SmartPoints target has gone down. Everyone is now looking at a lower target. The program takes into consideration that there are a large number of zero point foods that will still be eaten, like the zero point dinner I referenced above. We have always done this with our zero point fruits and vegetables, and it has worked. The FreeStyle program has gone through extensive testing with proven results. If that didn't happen, we wouldn't be doing it.
More flexibility? Yes, we have that too. Now, you have the option of carrying up to 4 SmartPoints per day into your weekly target. Once the week is up, those points are use it/lose it. However, just knowing that you have the ability to bank points for the weekend or a party or a happy hour creates more livability.
These enhancements are all member-driven. The science of weight loss hasn't changed since we switched to SmartPoints two years ago. The leading cause of obesity comes from the overconsumption of saturated fat and sugar. The foods that we crave when we are stressed typically include saturated fat and sugar. The foods that are easy to overeat typically include saturated fat and sugar. We don't even need to be physically hungry to indulge in these foods. Therein lies the problem.
In contrast, the foods that are now included on the zero points list are mainly full of protein. Protein solves a hunger problem. Protein repairs tiny muscle tears that result from exercise. Protein is a power-house when it comes to weight loss. Protein that you chew is very satisfying.
What hasn't changed? Points for booze, sweets, whole grains, saturated fats... those foods are still calculated the very same way. Tracking is still important, but now there is an option to NOT track a whole new list of zero point proteins and corn and peas.
As a leader for the past fourteen years, I have seen many iterations of the Weight Watchers program. I can confidently say that we have always changed for the better. We always get more when we innovate. And, so again, we do with FreeStyle.
There is a lot going on this month with holidays and weather and vacation time off. This program innovation is a gift from Weight Watchers to you to help you kick start your weight loss, re-engage with the program, create more flexibility with your holiday eating and to get more of what you really want.
When I see you in person this week, we will go over more details and look at the newly published materials. You will see enhancements to your app on your weigh in day. Personally, I love the graphics. They bring a lightness to the business of accountability.
At the end of the day, the single thing all Weight Watchers members have in common is the desire for MORE. More good living. More good health. More confidence. More longevity. More fitness. More pride. More control. More power. More quality of life. We earn those gifts one day at a time.
As someone who has been following FreeStyle for months, I can say that the biggest delights I have found include zero-points vegetarian chili. I am a pescaterian/vegetarian, and to know that my chili went from 5-7 points down to 0 points is huge. I am also training myself to eat non-fat plain Greek yogurt with cinnamon and fruit. No honey. All of a sudden, that filling snack becomes 0 points instead of 3-5. This makes a big difference to me. Now, you can actually have a zero point dinner that doesn't stink. Grilled salmon with lemon pepper and dill, corn on the cob, salad with balsamic vinegar, baked peaches on top of plain Green yogurt. All that was zero. Wow!
How can this work? How can Weight Watchers members lose weight if they are suddenly eating these foods and not counting them? The daily SmartPoints target has gone down. Everyone is now looking at a lower target. The program takes into consideration that there are a large number of zero point foods that will still be eaten, like the zero point dinner I referenced above. We have always done this with our zero point fruits and vegetables, and it has worked. The FreeStyle program has gone through extensive testing with proven results. If that didn't happen, we wouldn't be doing it.
More flexibility? Yes, we have that too. Now, you have the option of carrying up to 4 SmartPoints per day into your weekly target. Once the week is up, those points are use it/lose it. However, just knowing that you have the ability to bank points for the weekend or a party or a happy hour creates more livability.
These enhancements are all member-driven. The science of weight loss hasn't changed since we switched to SmartPoints two years ago. The leading cause of obesity comes from the overconsumption of saturated fat and sugar. The foods that we crave when we are stressed typically include saturated fat and sugar. The foods that are easy to overeat typically include saturated fat and sugar. We don't even need to be physically hungry to indulge in these foods. Therein lies the problem.
In contrast, the foods that are now included on the zero points list are mainly full of protein. Protein solves a hunger problem. Protein repairs tiny muscle tears that result from exercise. Protein is a power-house when it comes to weight loss. Protein that you chew is very satisfying.
What hasn't changed? Points for booze, sweets, whole grains, saturated fats... those foods are still calculated the very same way. Tracking is still important, but now there is an option to NOT track a whole new list of zero point proteins and corn and peas.
As a leader for the past fourteen years, I have seen many iterations of the Weight Watchers program. I can confidently say that we have always changed for the better. We always get more when we innovate. And, so again, we do with FreeStyle.
There is a lot going on this month with holidays and weather and vacation time off. This program innovation is a gift from Weight Watchers to you to help you kick start your weight loss, re-engage with the program, create more flexibility with your holiday eating and to get more of what you really want.
When I see you in person this week, we will go over more details and look at the newly published materials. You will see enhancements to your app on your weigh in day. Personally, I love the graphics. They bring a lightness to the business of accountability.
At the end of the day, the single thing all Weight Watchers members have in common is the desire for MORE. More good living. More good health. More confidence. More longevity. More fitness. More pride. More control. More power. More quality of life. We earn those gifts one day at a time.
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