The Wagon Is Always Waiting

As we work on weight loss and self improvement, we realize that ups and downs are part of the process.  Just like life, there are good moments and not so good moments and everything in between.  It's so easy to get frustrated when we realize we "fell of the wagon."  Let's consider how normal this is, and then appreciate the fact that we can just hop back on.  It's just that simple.  Another way to consider this metaphor is to remember that the wagon doesn't stop, just like time, it keeps moving.  So, with a bit of momentum and a leap of faith, we can always, always jump back on.

This is a mindset shift that we come to appreciate the longer we pursue our worthy personal goals.  Consider how many great people in history, on your family tree, have talked about "never giving up."  It's a thread in almost every motivational speech.  It colors the background of inventions and discoveries.  It's simply part of our lives.  So, why not accept it and put your energy where it belongs--in the present moment.  Because we can't unfall off the wagon, we move forward.  The more we learn from our experiences, the faster we can jump back in and get back on track.

Progress isn't always pretty, and it certainly is not linear.  We have a lot going on with family, careers, taking care of our health, pets, homes, etc.  It's a lot.  Our attention is scattered, and we simply can't expect to give 100% to every area of our life 100% of the time.  This week, consider an area of your life that you'd like to make better.  If it's as simple as cleaning out winter jackets and putting them away or more demanding like planning a grocery list and meals for the week, give yourself the time to pay attention and just do it.  See how it makes you feel.  It doesn't have to be perfect, it just has to move your intention forward.  That's something you can do.  Your life is worth it.

Is It Worth It

With over 200 choices to make on a daily basis regarding food, we are treated with choices nonstop from the time we get up to the time we go to bed.  Not all of those choices are mindful ones, which is one of the biggest reasons we gain weight.  However, when we are working at weight loss and maintenance, we know that we have to be smarter than that.  We have to consider what we really like--and either make room it for it by planning for it, or just avoid it, which may not be feasible in the long run--because that's "all or nothing" thinking. 

One thing I've noticed in the past sixteen years of living a healthy lifestyle, some treats I used to love are not worth it to me anymore.  That feels like a big win.  However, there are other foods that are still just as tempting as they ever were.  I'm thinking of chocolate.  I don't want to live in the world of no chocolate, but I can't have it readily available, or else I will be too tempted to eat too much.  On the other hand, I can find those controlled settings where I an able to enjoy a "right sized" portion.  If I have room for it in my day, then I go for it, but if I don't, I try to exercise my delayed gratification muscle and resist the urge, knowing I can have it another time.  Realistic thinking that I can live with.

Of course, we are human, and the best laid plans don't always come to pass.  In those situations, when I eat a high-point, high calorie treat that I don't have room for and that I regret, I feel bad.  Negative self talk starts up.  Questions about why I didn't just pass this by...why wasn't I strong enough..I knew better ahead of time...etc.  This erodes self esteem.  We cannot afford to have our very own choices erode our self esteem.  We aren't bad people if we eat a bag of jelly beans, but we are people who really don't want to be doing that.

There is hope.  The hope is that we get better at this.  We fill up most of the time on healthy foods so that we are full, happily satisfied and nourished by the food groups.  That will leave us some room for treats that we still care about.  This is balance.  This is healthy.  This is livable. 

With a springtime holiday weekend ahead--Easter and Passover, there will be lots of treats and special meals.  Find yourself choosing what you really love and make sure it is worth it.  Because you are worth it. 

Your Body Has a Relaxation Switch: Turn it On

Your body has a relaxation switch that you can literally turn on, at will, to help you calm down and focus on being in the present moment, fully aware of your senses. This switch is invisible and all powerful, like the wind.  This switch is your inhalation breath through the nose.  It is the very first thing you do when you are born and the very last thing you do when....you move on to happy acres.  As an infant, you were very skilled at taking long inhalations and "big belly" breaths.  As you watched your parents and caregivers breathe more shallowly, you started doing it too.  It's a shame for every one of us.  Because, the all powerful inhalation breath through the nose engages the parasympathetic nervous system in your body that says:  RELAX! . RELax.  Really just relax....

The good news is that we can enhance our deep breathing skills by practicing.  Long inhalations through the nose and long exhalations through the nose are for toning the breath.  If you are purging the breath, the exhalation is through the mouth.  As in a deep sigh that says--I am done here.

When I teach yoga, I start every class with a guided meditation breath work.  This creates a transition from the crazy monkey mind that keeps attaching, drawing conclusions, making observations and judging.  It sets the stage for mindfulness (be here, now) in the yoga class.  We don't need to be in yoga class to practice this, however.  We can use the power of the invisible breath to calm us down anywhere at any time.  To be mindful means to be present with your awareness of body, mind and spirit so that you can enjoy the moment as it unfolds.  It helps to reduce stress from rehashing the past or getting anxious over the future.  You do not live in the past or the future.  You live where your body lives--in the present moment always.

There are lots of ways to practice mindfulness.  Tap into your senses.  What do you see, feel, smell, taste and touch right now?  Where are you--notice the temperature, the nature, the clouds, the grass.  How are you feeling in your body, your bones, your muscles?  You can practice mindful eating.  What colors are on my plate?  Where did this food come from anyway?  Who made it?  Who grew it?  What does it smell like?  What does it taste like?  How slowly can I eat this?  How long does it take for this one tiny bite of pineapple to leave my taste buds?

We are hearing so much about mindfulness because our attention is SO scattered, i.e. not mindful or present due to technology and pings and texts and social media.  We are NOT living in the present if we scatter our energy and attention by multitasking and technology.  It makes us sad and frustrated, which means it is not good for our health.

Mindfulness creates calm and intention.  This week. slow down.  Breathe deeply in through the nose and take long exhales out through the nose.  Maybe place your hands on your belly and notice it puffing up as your diaphragm pulls down.  Your internal organs are getting a mini massage--which makes them happy.  Your entire body is flooded with signals that say, calm down and be here now. 

Habits Work

Good habits that are triggered by cues get us to follow through on behaviors we want to have accomplished.  They produce results which are actually rewards.  For example, when I see my gym bag packed by the door, I am reminded that I am going to my gym today.  That reminds me to fill my water bottle and plan a healthy snack so I can actually make it through my workout.  My reward is the good feeling in my body, the calories burned, seeing my activity buddies as well as improved self esteem and body confidence.  That's a whole lot of rewards.  One good thing set me up to do more good things, as if the dominoes dropped in front me in an effortless way.

The opposite can also be true.  One "not so good" habit like watching tv after dinner to unwind can be all the trigger we need to let the evening unravel.  The snacks come out, the feelings of low energy take over.  The commercials remind us to eat more snacks.  Where's the reward anyway?  If there is more regret than reward, then that's a habit that is not helpful.

The first time we try a new habit, it can feel like an enormous effort.  It might not feel comfortable.  However, when we realize we can break free from our comfort zone, we are treated with a glimpse into our future, as in the future when we get rewarded for our good habits.  Performed over and over, time and time again, those habits become a lifestyle. 

Whether it's drinking more water, setting up a good night time routine or limiting screen time, we all have areas for improvement and opportunities to do so.  Think about something you'd like to change.  Think about a feeling you'd like to have.  Think about the things you regret because you just don't hold yourself accountable to the task.  Now, think about the rewards you will experience having accomplished those things.  Think about the feelings and the pride among other benefits.  Pick one habit to work on this week and see what it might do for you.