Why Do You Care So Much?

Change comes from a dark place.  (If you are comfortable, you aren't making a change.)

Transformation comes from a bright place.  (You want more than a change, you want a glorious reformation.)

Motivation comes from uncovering your reasons why you care in the first place.

Your WHY is precisely those reasons.

Without reasons and without "whys" we can't make anything happen.  We can't get up early and go to the gym or walk 10,000 steps or pack lunches or manage emotions without eating.  We can't bring ourselves to do anything.  We just exist from one day to the next.  After a while, that life becomes very unappealing.

Another truth on the path to transformation is that wanting it badly isn't enough to create it.  Wanting it badly enough to make lifestyle changes, bit by bit, over time does create it.  And even so, that doesn't mean you won't ever have a bump in the road and a set back.  Set backs are normal and part of every single person's life. 

Enter the WHY promises.  When we connect and reconnect to our WHY we remind ourselves that we are worth the effort, our heart's desire is worth pursuing even if it seems momentarily out of reach.

Finding inspiring role models, connecting with others who understand this journey, reading motivation stories can help, but truly, at the end of the day--it boils down to you and what you carry in your heart.  Maybe there is a dream there that hasn't yet been realized because you forgot your WHY.  Maybe there is a limiting belief that it might take "too long" so it's not worthwhile.  This is incorrect. 

When you align your lifestyle with your WHY, you fulfill your dreams.  You find more satisfaction.  You become happier.  #WINNING.

Don't wait.  Connect with your heart's desire now.  Align your actions, your words, your thoughts and your body with your WHY.  Start living the dream.  You belong to this moment.  You belong to this challenge.  This is otherwise known as your precious life.

Sitting is the New Smoking

Have you heard--sitting is considered the new smoking.  The average person in western countries sits for prolonged periods of time--as in ten hours per day.  This contributes to low energy to say the least not to mention risks for diabetes, some cancers, being overweight, etc. 

The key to solving this problem comes from: 1) being aware that you are sitting for prolonged periods of time; 2) creating a habit loop whereby you are triggered by an alarm, a person, a commercial, or a function that tells you it's time to get up and move; 3) focusing on the rewards that come from moving the body, relieving the mind, and taking a brain break. 

To extend the smoking analogy, consider the fact that smokers are motivated on a regular basis to get up and go outside and have a smoke.  They are triggered by the feeling of needing to smoke.  They are rewarded by getting to take a break from work and be outside in fresh air.  They are rewarded by seeing fellow smokers who might be outside too.  They are smoking.  Then they return to their work feeling refreshed.  I am NOT saying it's a healthy habit.  I am saying that it is the perfect (bad) habit loop. 

This week, take a look at how much time you spend sitting--at home on the couch, at work, at activities, in the car.  Does it add up to ten hours per day? YIKES!  That is too long and too damaging to your physical and mental health.  Consider what you can do to create a trigger, even an alarm on your phone will work, so that you get up and get moving for five minutes of walking, stretching, refilling the water bottle. etc.  Consider every effort an investment in your long term healthy lifestyle account.  I promise--you are worth the effort.

Not All Carbs are Bad News

Carbohydrates have gotten a bad rap, so much so that there are fad diets that recommend eliminating them altogether--even the good ones.  So, which ones are the "good ones" that are helpful for weight loss, feeling full on fiber and getting vitamins and nutrients?  Fruits and some veggies are good carbohydrates.  So are whole grains like oats, whole wheat, barley, brown rice plus beans and lentils.  Good carbs like whole grains are not necessarily low in calories, but because they are so filling and full of nutrition, they make sense to include in a healthy food plan.

As for the not so good carbohydrates, or the ones that are easy to overeat--those are the foods that we manage wisely.  Potatoes, white pasta, white rice, processed foods, cakes and cookies with white flour--these are the carbs that are high in calorie and can interfere with blood sugar levels.  Diabetics and pre-diabetics beware--we want even blood sugar that comes from eating from all the food groups, in moderate amounts, at regular intervals. 

The food groups are:  fruits and veggies; whole grains; lean animal protein and protein substitutes; dairy and dairy substitutes; healthy fats.  Chocolate and wine are not food groups, neither are potato chips and candy.  They are indulgences that we may like and partake in gladly--but need to be managed for weight loss and weight maintenance purposes.

Research shows that the best eating plan is the one that can be followed and sustained over the long haul.  Eliminating food groups like fruit or whole grains is just not sustainable.  Life is meant to be enjoyed, one moment at a time.  This week, look at your carb intake and notice if there is an opportunity to increase your healthy carbs like adding beans to a salad or trying spiralized veggies instead of white pasta in your favorite sauce.  See what opportunities are out there for you to be more satisfied, one meal at a time. 

Engage All Of Your Senses When You Eat

What would your meals be like if you could anticipate them, look at them, smell them, hear them and savor them slowly?  Using your senses to drop into the present moment--which is exactly where your body is at all times--is a great way to feel like you are getting more even though you may be eating less. 

Mindful eating requires time and attention to detail.  It requires putting down electronics and focusing on the experience, the people, the conversation and of course the yummy food.  It requires slowing down between bites and thoroughly chewing and tasting what's in your mouth.  It is a discipline not to rush through the meal just so that you can move on to the next thing.  In fact, it might be the exact opposite of what you have been doing all day. 

There are endless benefits to mindful living in all its forms--including mindful eating.  In this case, you might get satisfied with less food if you eat more carefully.  You might lose more weight for this reason alone.  You might digest your food better if you eat it more slowly and deliberately.  You might tune into your hunger and satiety cues with greater awareness, etc. etc.

The only thing standing between you and a twenty to thirty minute dinner at a table with a chair, free of distraction, is YOU.  All the advice I share may sound great, but if you don't actually do something with it, then it's just another great idea instead of a tool for success.

School is back in session, and lots of WW members are back too.  With fresh eyes in this new season, take a look around and notice what's changing.  Notice what new veggies are showing up at the grocery store.  Notice what colors are becoming more dominant.  Notice what hot foods you might be in the mood for.  With that, consider your meals to be nourishing opportunities.  Consider your time away from your busy day at a table with a chair to be a necessary ritual to look forward to instead of rush through.  Then, observe what you discover about your hunger, your enjoyment, your sense of satisfaction. 

You Have to Sleep, and You Have to Eat

Sleeping has been so underrated in the past.  I think this is partly because even scientists don't understand all the reasons why sleep is so restorative and beneficial to the body and mind, which it is.  Your cells renew themselves as you sleep--that's going down to the micro level.  Your skin looks better after a good night's sleep.  Your muscles and bones get a rest from any stress or strain you placed on them.  You can perform better, because you gave your body a well-deserved break.  Your mind has a chance to unravel and somehow process thoughts and contemplate decisions even though you are not conscious.  This is to name but a few of the benefits.

On the other hand, if you don't make time for good, quality sleep, it won't happen because your life and mine are full of other distractions, like electronics and other people in the household and chores, etc.  Someone told me last week that she sets a timer to go to bed.  Yes, you read that right--she has to make sure it happens at a regular time every night.  This is part of good sleep hygiene, i.e. getting into a routine of quieting the body and mind at the end of the day, limiting electronics and other sources of strong stimulation which could keep you wakeful.  Think of the night-night rituals parents create for their babies.  It's a slow and steady transition from wakefulness to comforting routines to bedtime. 

As adults, nothing happens unless we make it happen, and this is where "the cold, sharp knife edge of accountability" comes in.  We have to respect the fact that sleep hygiene is healthy and worthwhile and critical to hormone balance, brain and body function and even happiness. 

In the same vein, making good meals is also our responsibility.  Taking time, making time, carving out time to do it is part of being successful.  When life gets hectic and complicated, we don't slow down long enough to contemplate good choices or prepare healthy meals.  Instead, we move to the easiest option available, like a drive-through or a coffee shop with "hot dairy queen" coffee drinks full of sugar and saturated fat plus a scone while we are at it.  We are so preoccupied anyway, we forgot we were working hard to count points accurately and stay focused on our goals.  It happens to the best of us. 

We all have the same twenty-four hours in a day.  How we use that time to make our lives worthwhile is up to us.  We have to sleep every day.  Count those hours and how many you really need to thrive.  We have to nourish ourselves.  We cannot lose and maintain weight without eating well most often.  How long does that take?  We have to work (most of us anyway) so count those hours.  How many hours are left for self care, hobbies, family time?  If your days are upside down with have to's and stress, there is no room for good sleep or eating well, and that is not going to work.

This week, set a goal for yourself to make the basics--the things your parents took care of for you--a priority, so that you can feel rested and restored, nourished and fulfilled.  You have one precious life, and this is it.  You deserve to feel good while you are living it.

Make Room for YOUR Happiness

Happiness is healthy.  When you do things that make you happy, you feel good.  When you feel good, you want more of that, so you end up doing more of those things.  It's a continuous cycle. 

It sounds simple, but with a busy life, sometimes making time for happiness just doesn't happen.  That alone can lead to unhealthy habits like skipping meals, eating on the run and getting irregular sleep--which is not helpful. 

The good news is that even a little bit of time to yourself makes a difference.  On days when you don't have time for getting together with friends or taking your favorite fitness class, you can simply sit for five or ten minutes without your phone and relax, unplug and look around, taking a deep breath, slowing down. That might create a sense of calm--which is enough to bring a burst of happiness to your day.  It's one fewer reason to eat something to make yourself feel better.

Our precious Minnesota summer is quickly coming to a close.  This is time to consider what activities you still want to make room for.  Are there activities that will bring more happiness and more fun to your life this summer?  Get to it!  You are worth the effort.  Your health and happiness are at stake!

Snack Attack

Eating at regular intervals is key to managing hunger, maintaining blood sugar levels and boosting metabolism.  Three meals a day plus snacks in between is one example.  Six mini meals is another way to handle this.  There are some who can get through the day with three large, nutrient packed meals and skip snacks altogether.  However, for most people, three hours without eating is the limit.  That's the point when the hunger gets primal--and all good thoughts about managing hunger go out the window.  Regret may be soon to follow.

Planning ahead is the key.  Having shelf-stable snacks in your desk or car can be a lifesaver when you are stuck in traffic and need something to tide you over.  I usually leave the house every morning with fresh fruit, seltzer water and an emergency low-point bar.  I keep dried fruit in my car just in case I need a quick bite.  It doesn't take all that much food to get yourself over the hump I have found.  This is what makes us feel in control.

Not eating or pushing yourself to the limit is not helpful.  Hunger becomes "hangry"--which means that it is emotional and hard to manage.  Binge eating might even take over, and it is much harder to feel satisfied or full in this scenario.

If this is so important, why don't we do it all the time?  We are busy.  We get distracted and stressed with predictable and unpredictable life events.  In this case, know where to go quickly for your "Plan B" snack attack and keep blinders on when you go and get what is needed.

Food is fuel to the body and mind.  It keeps us energized, on track and feeling satisfied.  It frees us to do the physical and mental activities we want to do.  So, don't forget to pack your snacks and see what it does for you this week.