A Healthy Habit: Quieting Your Mind

It is so easy to get caught up into the latest exercise fad or diet fad.  In our fast paced word we have to work at quieting our mind.  This is a great habit to learn as your mind has to be healthy as your body.

  • Healthy people know that a thought is just a thought, and a feeling is just a feeling.

Feelings come and go and they do not allow them to define them as a person. It’s easy to get carried away you’re your emotions, such as anger or frustration.  Healthy people know how to step back and simply observe their feelings without giving them power over their lives; they detach!  Healthy people understand that even when they can’t control how they feel; they can always control how they react to how they feel.

  • It’s hard to have peace of mind when you’re surrounded by chaos.

Chaos can come in many forms from a disorganized office/kitchen/home or things happening around you.  Keeping your home and world life organized and on point is paramount to maintaining your ability to enjoy anything else. Don’t always multi-task.  Allow your mind to focus on whatever is at hand at the moment. Keep a list of things to do but do not allow yourself to get overwhelmed by it.  Mark things off as you accomplish them. Your days should make you feel productive, accomplished and mindful. Relaxation is like a reset button for your mind and life. It seems in today’s world that people are constantly on the go and thinking about the next thing. A departure, even a short one, from the whirlwind that is normal life gives us a glance at things from a distant perspective gives our mind a quick respite. Understanding that there is a bigger picture to your life can help you feel that you have a fresh start to your life.

  • Always remember that health isn’t just in the muscles you’re made of, a healthy meal or the workout of the day.

Health is a positive culmination of all that is you. Caring for your body is just one piece of the puzzle in achieving not only health but also happiness. So remember that caring for your brain, body and soul are what make you a success in practicing healthy habits!  Here are more common healthy habits that healthy people have in common.  How many do you have?

The Strong4Life Healthy Habits Are:

  • Make 1/2 Your Plate Veggies and Fruits
  • Be Active for 60 Minutes
  • Drink More Water and Limit Sugary Drinks
  • Limit Screen Time to One Hour

According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:

  • 98% have modified their eating habits.
  • 94% have increased their level of physical activity, especially walking.
  • 78% eat a healthy breakfast every day.
  • 75% weigh themselves at least once a week.
  • 62% watch less than 10 hours of television per week.

Cultivating healthy habits is a step toward gaining greater personal health. Start small. Pick one healthy habit and cultivate it for 30 days. See how you do. Once you feel you have that first healthy habit down, move on to add another healthy habit. One healthy habit often “breeds” another healthy habit. Such as, you begin walking 30 minutes a day and you might naturally find you are drinking more water and are spending less time in front of a television or computer screen!

Mental Break 1

Weights and Balances (Year 3 Issue 33) January 13, 2016

January 13 2016c

Weights and Balances (Year 3 Issue 31) December 30, 2015

December 30 2015

Weight Watchers – Beyond the Scale (Part 3) Routine

I am now on day 3 of the new SmartPoints plan and all has gone fairly smoothly.  I did all my normal cooking/prep work for food this week yesterday.  I boiled 14 eggs, washed and bagged carrots, grapes, cucumbers, apples and bananas and made two huge pots of pasta e fagioli soup.  I re-worked the points for a few of my recipes to make sure they are SmartPoints compliant and read the new program materials again.

On a normal work week, I have my banana, apples, cucumbers, carrots and grapes for my daily snacks along with two hard-boiled eggs.  I entered my normal two hard-boiled eggs and found out they had gone from four points for two eggs to five points for two eggs.  I can live with that one point increase.  I will be having my bowl (1.5 cups) of pasta e fagioli soup for lunch for four points.  It went up one point, again, I can live with that unlike its inspiration the Olive Garden Pasta e Fagioli is now SIX points per bowl! OUCH!  Last week I made a double batch of corn chili pepper muffins and I will have one double muffin (maybe) with my soup for an additional four points or I might opt for a bagel thin since they stayed the same points wise.

It is interesting how my perspective has changed about the new program in the last week.  I was very apprehensive and fearful this time last week and now I am like this is no big deal and not that big of a change for me food wise.  The e-tools and phone app are still having issues and I am missing data but I was told today they are still in the process of moving my account and to give them a bit more time.

Many of my online Weight Watchers friends have refused to move to the new program.  They have to do what they feel is right for them but I do hope they will take a deep breath, read more about it and give it a try for a month or so to see how it works.  I know there are a few people who have zero interest in changing how they are eating but yet want to lose weight. I hope that in time they will realize that perhaps some of their current food choices are holding the back from reaching their weight loss goals or returning to their goal weight.

We are creatures of habit and if there is a disruption of routine it can throw us off-balance.  The new program is a huge disruption of routine for many and a minor hiccup for some of us.  I urge everyone to keep an open mind about the new changes.  I suspect people will have more weight loss success following the new program.  Why do I say that? I feel the new approach is what I have been doing myself for a while.  I feel I have been very successful with the program (lost a total of 136 pounds) and this approach will work if you work it honestly! I didn’t begin making low point choices, but I slowly migrated to more and more healthy choices and gravitated away from foods high in fats and sugar.  Those types of foods are the exact foods Weight Watchers are hoping that we will more closely examine  and decided if they are worthy of being included in our daily food choices.  There are no “forbidden or off-limit” foods but the higher point values should help you to be more mindful before making that choice!  Smart move Weight Watchers! Bravo and kudos!

I saw the meme online and feel it really sums up the changes to the program very nicely!  The two approaches are hand and glove.  You have to control not only how much you eat but what you chose to eat as well. But in all fairness I learned what to eat on PointsPlus and that is why I am not having many issues with the new program.

PP vs SP

Weight Watcher’s Beyond the Scale — Part 1(Pre-Program Impressions)

“The biggest change in 50 years”  that is what the advertising says and while that is very exciting  to those just beginning the Weight Watchers Lifestyle it spreads panic and mass hysteria among the already existing long-term members.  The questions/reactions were “Why do I need to change? It has been working so far!”  “I have been losing weight why do I need to change?” “I don’t like the new program!” (said before it even launched!) “I  do not think this new program will work for me, I am going to keep doing the old program!” (said too before they have really lived the program even 7 days) “This new program isn’t going to work for me!” (also said before they had even tried the program)  All of these reactions/statements were based on rumors mostly and very little fact.

The rumors that have been spreading online are scary and members reactions to the rumors are even worse than scary!  To see adults who have been successful with the Weight Watchers Program become screaming toddlers who renounce every change possible has been both sad and amusing at the same time.  I was the first one to scream like a banshee when the online e-tools and phone ap when awry in the migration from the old program to the new.  I did not like the technology suddenly not working, I felt: hurt, betrayed, deserted, scared  and left behind.  I was very vocal to Weight Watchers via Facebook and online feedback forms about them “breaking” e-tools.  I probably sounded like a two-year old who needed a nap but I needed the e-tools to work!

I had to put myself  in check (aka an attitude adjustment) by returning back to the “basics and roots” I had learned years ago.  I resorted to the “ancient” but effective method of tracking via pencil and paper. Good thing I had purchased two 3 month tracking journals!   Nice though in hindsight that I can still track on paper and it works!  In fact, that week I lost 2.6 pounds tracking on paper!  A good reminder that you do not need technology to lose weight! We forget that sometimes, often, okay–a lot.

Listening to the rumors and other members posting on-line I am steeled for my regular Saturday morning meeting to be not the most positive environment and to hear lots of venting and protesting the new changes.  We dislike, umm ok HATE would be the better description for the new meeting room chair arrangement but have reduced our banter down to joking every time we come in and see a new chair arrangement.  We crack lots of jokes about Oprah having a huge studio and how that arrangement works better in a large area but our meeting center isn’t that large.  We joke ok what is Oprah wanting us to do this week? I feel pretty sure that Oprah had nothing to do with our new seat arrangements but it makes for giggles at 8am on a Saturday morning when everyone there would have loved to have slept in but are choosing to be there instead. BRAVO for us, even though we do complain sometimes,  ok a lot, but we do have fun and enjoyable meetings.  We are a very interactive group, sometimes way too interactive for our own good.  We like each other , have a good time and share our struggles and victories.  That is what it is all about right, sharing and caring?  We had the camaraderie/bonding part of Weight Watchers down pat a long time before they wanted us too— in my opinion.

I am excited about the new program though I know I am going to be forced to make a few tweaks to my eating plan I suspect.  One “rumor” that I believe is based in fact is that my daily points allowance and my weekly points allowances will change.  One will go up and one will go down most likely.  Food point values will change.  I have heard that about 50% of the food points stayed the same with the other 50% either going up or going down, some by a little and some by a lot.  I need to shake my eating and exercise up and this is just the ticket to start a new year doing things a little differently.

I will try to keep track of all my thoughts/changes I feel myself going through each step of the way.  I want to blog here each day about my challenges and the changes I encounter.  I keep telling myself we all can use more change! (giggle)

Change Coins 1