We’d like to think we can push through the roadblocks that hit us in life and stay with our weight-loss efforts in spite of them.
But sometimes, it’s just not realistic and we need to allow ourselves a Grace Period. I’ve been reminded of that myself during the past month. [Read more…]
Ahh… vacation. A few years ago, my husband and I spent a week in Eastern Canada enjoying the best vacation we’ve had in years.
We hiked, played tennis, or took long walks every single day. We monitored our food intake by splitting most of our meals and eating dessert only twice during the entire trip. We also browsed through bookstores, drank tea on outdoor patios, and had many long, meaningful conversations. [Read more…]
If you feel like you’ve lost yourself as a result of taking care of others, you may have to make some hard choices around people in your life.
By giving time and energy to yourself as well as to others, you won’t feel as driven to use food as a solution to your own needs. [Read more…]
In the last post, I talked about how Marilyn become a victim of what I call the “people hook.”
Other people and their problems constantly hook her into feeling distraught, worried, and upset. [Read more…]
It seemed that every time Marilyn started a new diet plan, someone around her would have a crisis.
She kept hoping her children would grow up and take care of their own lives. But they didn’t.
And whenever they had problems, Marilyn not only rushed in to help, she ate. [Read more…]
Becky looked discouraged.
As she sank into the chair in my office, she said, “I don’t know what to do. I’m trying so hard to lose weight, but I’m not getting anywhere.
I can’t figure out what’s wrong. Based on how hard I’m trying I should be losing a lot more than I am.” [Read more…]
For my mother’s 80th birthday, my family members tried to think of a practical gift that she would love but that wouldn’t take up much space in her tiny apartment.
Based on an idea from a magazine, we found a small wooden box with a hinged lid and wrote “Memory Box” on the top. [Read more…]
You certainly know about keeping an eye on your general health numbers such as cholesterol or blood pressure.
But here are some new numbers that can actually protect your health every single day.
These all involve a little counting. But you don’t need to worry about your math skills because all of them are simple and easy to remember.
1. Four glasses — the minimum amount of water to drink each day.
You know you’re supposed to drink lots of water. Maybe you even force yourself to drink a ton because you are hoping it will help you lose weight. You’ve also heard that drinking a lot of water will keep your skin moist and give you great energy as well as a host of other health benefits.
What’s interesting is there are no scientific studies to support drinking lots of water, especially more than the general guidelines of six to eight glasses a day. In fact, no one knows where that number came from. In many countries, fresh water is not readily available and yet, the residents of those areas seem to get by just fine.
Realize that water isn’t magic and it doesn’t cause you to lose weight. What it can do is help your body flush out the by products of fat metabolism which might also help you feel less sluggish and tired.
It might also make you feel full or satiated so that you aren’t tempted to eat as much at a meal. And of course, it also keeps your body running efficiently which prevents constipation or other annoyances. All of these things might temporarily affect your scale numbers, but over time, pushing yourself to drink tons of water doesn’t result in any more weight loss than drinking smaller amounts.
If you feel guilty about your water intake or you struggle to drink a lot of water, let go of your rules and follow some common sense. Let thirst be a guide on how much water to drink each day.
During hot weather or when you are doing lots of exercise, you probably need more water. But the rest of the time, simply aim for a minimum of four glasses a day. Feel free to drink six to eight glasses, but don’t chastise yourself for harming your weight loss if you drink less than that.
2. Twelve — the number of swallows in an eight-ounce glass of water.
If you struggle to drink your water, here’s a simple trick. As you guzzle, count the number of swallows. For most people, it takes about twelve swallows to finish an eight-ounce glass of water. So count away, and use this tool to make it easier to drink an adequate amount.
3. The last step — The one where it’s easiest to trip and fall.
Whenever you go up or down a flight of stairs, count each of the steps as you go. Especially notice the final stair step.
One of the most common causes of people falling is missing a step, especially the last one. Counting each step forces you to keep an eye on where you are and protect yourself from tripping on the last step.
4. Two bites – the ones with the most flavor
Especially when you are eating sweets or desserts, simply remember that the first two bites of any food have the most flavor. After those bites, you are just “feeding.”
If you are needing nutrition, keep on eating. But if you are simply enjoying the flavor, practice the skill of stopping after the first two bites. You’ll have gotten pretty much the most flavor at this point, so eating more isn’t necessary.
If you love the food, you might choose to keep eating as a special treat. But in most cases, remind yourself that after the first two bites, you’re done. Stop eating, take a walk, brush your teeth, and leave the rest of the food behind.
5. Ten hugs — give these away
You don’t have to do this every day, but during times when you need an emotional boost, look for hug opportunities. They’re all around you. Hug your spouse or partner, your pets, your children or other family members, and your friends. Then hug them all again.
Count the number of hugs you give and strive for at least ten, maybe more. If you are kind of isolated and don’t have many people around, hug a teddy bear of stuffed animal. The simple action of giving hugs will reconnect you to your inner spirit and give you joy.
Here’s a summary of today’s numbers:
1. Four glasses of water
2. Twelve swallows
3. The last step
4. Two bites
5. Ten hugs
Use these easy-to-remember numbers to keep yourself healthy and strong, every single day.
I caught him just in time!
My husband was getting ready to step on the scale this morning when I stopped him and said, “Don’t even think about it!”
Why? Because over the past two days, we spent almost five hours in the car, had many foods we don’t normally eat, and skipped exercise because of our schedule. [Read more…]
I am posting my answers to the 3 questions at the end of each lesson. Click on the links to read each day's comments.