One of the best ways to achieve success is to focus on the positive instead of dwelling on the negative. It sounds simple, but it is not always easy. For all kinds of reasons, many of us fixate on the things that aren't going well while we diminish the significance of the things that are going well. In the past, this was an evolutionary technique that kept us alert and alive--expecting to defend against disaster. Our lives are no longer teetering on the edge of life or death. We can choose to be optimistic about our future and our success. By doing so, we can create the motivation and sustain the momentum we need to keep going despite the bumps in the road.
Since it is Summer Olympics time, I have been watching these incredible athletes who have sacrificed so much to compete for a chance at an Olympic medal. These athletes are super-human in their drive, focus, ability, athleticism and never-fail attitude. When these athletes are being interviewed, they make it look easy. That's only because we are seeing them at the pinnacle of their success. We are not watching the grueling years of training they endured, the set backs like injury, surgery, rehabilitation they suffered, or the sacrifices their families made to make their training possible.
We can take a page from these athletes and remember that life is not always perfect no matter how much you'd like it to be. We can remember that learning from life's experiences is a valuable tool that provides lessons for the future. We can choose to focus our thoughts on the success we'd like to achieve instead of the mistakes we made. We can gather the support of our friends and family and even coworkers to keep moving forward.
Bumps in the road are inevitable. They are a small part of the journey not the end of the journey. Bumps keep us humble and can even redirect our efforts. The important thing is to remember that focusing on the positive will keep us from dwelling on the negative. That positive attitude will provide the energy and momentum to keep pursuing our dreams. We can choose this. We can win.
Tuesday, August 16, 2016
Tuesday, August 9, 2016
Take Care of Yourself by Planning Ahead
One of the best ways to take good care of yourself is to plan ahead. There are certain eventualities that are nearly guaranteed to occur in the course of any given day. Eating, sleeping, working, taking care of our family, exercising, etc. we know we need to organize our day so that we are able to "get it all in."
Speaking of eating, we need to stop and consume food--at regular intervals--to give our bodies energy, to satisfy hunger, to charge the metabolism and to become satisfied. About every three hours or so, our bodies need a boost. A snack is often a bridge between meals as well as the pause that refreshes. Between breakfast and lunch, a snack might be fruit or veggies or yogurt. The afternoon snack between lunch and dinner, however, often needs to be more substantial, satisfying and composed of a protein, whole grain carbohydrate and maybe even a healthy fat. Half of a turkey sandwich on wheat bread with avocado, tomato and cucumbers could do it. A peanut butter whole wheat wrap with thin sliced apples would also fit the bill. This afternoon snack needs to give us energy and solve a hunger problem so that we can power through the afternoon til dinner. If there are after work activities, this snack becomes even more important.
Sometimes a snack can also be a treat. When we planned for it and have room in our SmartPoints for it, something special might be just the thing. The trick here is to plan ahead--it's a way of taking good care of yourself.
Healthy living is a daily effort. While we can't be perfect, we can get smarter about making sure our meals and snacks deliver. It's nice to know that we have something nice to look forward to. A container of cut up strawberries is all I need to get through the morning. It keeps me on track and away from spur of the moment urges that tempt when healthy options aren't available.
There are many ways to take good care of yourself. Having snacks available at all times is one of them. Be prepared. Find yourself satisfied. Find yourself happier with more energy.
Speaking of eating, we need to stop and consume food--at regular intervals--to give our bodies energy, to satisfy hunger, to charge the metabolism and to become satisfied. About every three hours or so, our bodies need a boost. A snack is often a bridge between meals as well as the pause that refreshes. Between breakfast and lunch, a snack might be fruit or veggies or yogurt. The afternoon snack between lunch and dinner, however, often needs to be more substantial, satisfying and composed of a protein, whole grain carbohydrate and maybe even a healthy fat. Half of a turkey sandwich on wheat bread with avocado, tomato and cucumbers could do it. A peanut butter whole wheat wrap with thin sliced apples would also fit the bill. This afternoon snack needs to give us energy and solve a hunger problem so that we can power through the afternoon til dinner. If there are after work activities, this snack becomes even more important.
Sometimes a snack can also be a treat. When we planned for it and have room in our SmartPoints for it, something special might be just the thing. The trick here is to plan ahead--it's a way of taking good care of yourself.
Healthy living is a daily effort. While we can't be perfect, we can get smarter about making sure our meals and snacks deliver. It's nice to know that we have something nice to look forward to. A container of cut up strawberries is all I need to get through the morning. It keeps me on track and away from spur of the moment urges that tempt when healthy options aren't available.
There are many ways to take good care of yourself. Having snacks available at all times is one of them. Be prepared. Find yourself satisfied. Find yourself happier with more energy.
Tuesday, August 2, 2016
Slow Down and Notice
One of the most helpful ways to calm down and destress is to literally slow down and notice what is happening. By using all of our senses, tapping into our feelings and watching our breath as it moves in and out of our bodies, we can become grounded into the present moment and let go of worry. The buzz word of the day is "mindfulness" which just means that we slow down long enough to be grounded in the present moment with no regret over the past and no anxiety over the future. There is no judging with mindfulness. We just notice things like feelings, body signals, emotions.
I was once dating a guy a long time ago, and we were supposed to go away for a weekend to attend a wedding. Before leaving for the trip, I was at my gym taking a shower and shaving my legs. I kept nicking my legs as I thought about not wanting to go to the wedding and the weekend. I remember thinking about what would happen if I just didn't show up at his house and get in the car and go? I wasn't in touch with my feelings enough at the time to realize that my body signals (frustration and nicking my legs...) and my thoughts (I don't want to show up...) were telling me something. At the time, I didn't want to listen. I went to that weekend. It was very stressful. I wasn't happy and didn't enjoy it. It was very disappointing. A week or so later, we broke up--no surprise.
Sometimes giving ourselves permission to listen to what's going on in a judgment-free zone with a wealth of compassion is all it takes. Mindfulness means we notice--not that we take super-hero action. We have to practice this because technology and the fast-paced world we live in keep us in a hyper-alert responsive state to the next email and the next problem and the next to-do list.
I am a dog walker of my girl, Pippa. She is a 20 pound Terrier mix rescue dog. I walk her several times a day for 20 minutes or more in spring, summer, winter and fall. She slows down long enough to notice everything. I may not realize a squirrel or rabbit, but she does. I may not notice the sound of a truck backing up, but she does (she's a rescue dog who moved up to Minnesota from Missouri in a truck). She knows what our neighborhood smells like. She sniffs everything. She wants to be outside no matter what the temperature is. I certainly notice how the day feels on my skin because we stay outside a while. I have seen my neighbors gardens, home improvement projects and felt their sprinkled grass on my feet. After a walk with my canine companion, I am more grounded and more patient and more appreciative of here and now. It is a canine lesson in mindfulness.
This week, give yourself permission to slow down and notice what is going on around you. Give yourself permission to take the "slow lane" and be present and aware of how you are feeling, how you are doing, what you are thinking. Give yourself permission to let thoughts and feelings surface knowing that it doesn't mean you have to fix anything or make up for something--you can simply notice first.
Make time to take time. Your life and health are worth it.
Tuesday, July 26, 2016
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.
Tuesday, July 12, 2016
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.
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.
Tuesday, July 5, 2016
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.
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.
Tuesday, June 28, 2016
Clear the Path to a Healthy Life
Physical clutter, visual clutter, emotional clutter--they all take a heavy toll on our lives. These things literally weigh us down because we become frustrated and overwhelmed at the sight of "stuff" that we may not need, don't know what to do with, can't bear to part with. We become upset when we have emotionally challenging thoughts occupying too much space in our brain to cope with the tasks of daily life. In the end, all of these obstacles both real and imagined make life more difficult and can lead us to feel helpless.
We are not our possessions. Yes, we care about maintaining a comfortable home, but we are not our furniture or our housewares or our kitchen appliances. We care about having clothing that fits and makes our us feel like we are putting our best foot forward. Yet, how many clothes do we need? How many pairs of black pants can the closet hold? How many things have been bought with the wish that "someday they will fit..." yet someday hasn't come in years?
It's a worthy project to dedicate some time to clear the clutter, starting with something small and manageable like a closet or a desk. Set the timer for l5 minutes and do what you can. Do not leave the room. Designate a pile for stuff to keep, stuff to toss, stuff to donate. When the timer goes off, you can move on with your day. After enough of these 15 minute increments, the load will be much lighter. The sight lines will be cleaner, and the weight of storing extra stuff will be lifted.
I moved houses four weeks ago, I am still clearing out clutter. As I unpack boxes, I am tossing and donating car loads of things that I don't need and that I forgot I had. Clearly I had too much. It is making me feel like I have swept the cobwebs of my mind.
I have what I need. I have what I want. It is enough.
This theme is incredibly important with our eating as well. Of course it is connected. When I have what I need and what my body requires, and I make it enough, I am nourished and satisfied. This is a worthy pursuit.
The next time you sit down to a meal, prepare it well with yourself in mind. Take a look at your plate and appreciate the colors of your produce, the smells of your food and take the time to enjoy it. Relax and enjoy all of it, engaging all of your senses. Be aware that you are eating, nourishing, enjoying. Then move on with a clear and clean path to your day.
We are not our possessions. Yes, we care about maintaining a comfortable home, but we are not our furniture or our housewares or our kitchen appliances. We care about having clothing that fits and makes our us feel like we are putting our best foot forward. Yet, how many clothes do we need? How many pairs of black pants can the closet hold? How many things have been bought with the wish that "someday they will fit..." yet someday hasn't come in years?
It's a worthy project to dedicate some time to clear the clutter, starting with something small and manageable like a closet or a desk. Set the timer for l5 minutes and do what you can. Do not leave the room. Designate a pile for stuff to keep, stuff to toss, stuff to donate. When the timer goes off, you can move on with your day. After enough of these 15 minute increments, the load will be much lighter. The sight lines will be cleaner, and the weight of storing extra stuff will be lifted.
I moved houses four weeks ago, I am still clearing out clutter. As I unpack boxes, I am tossing and donating car loads of things that I don't need and that I forgot I had. Clearly I had too much. It is making me feel like I have swept the cobwebs of my mind.
I have what I need. I have what I want. It is enough.
This theme is incredibly important with our eating as well. Of course it is connected. When I have what I need and what my body requires, and I make it enough, I am nourished and satisfied. This is a worthy pursuit.
The next time you sit down to a meal, prepare it well with yourself in mind. Take a look at your plate and appreciate the colors of your produce, the smells of your food and take the time to enjoy it. Relax and enjoy all of it, engaging all of your senses. Be aware that you are eating, nourishing, enjoying. Then move on with a clear and clean path to your day.
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