Will You Shift Your Thinking to Change Your Life?

Life has a way of throwing us curve balls.  One minute all is wonderful and the next we are slammed with challenges which can send us into a black hole.  On this Monday morning, how will you see the world?

Will you be ready to charge into the week or are you already thinking how behind you are or how bad it will be?  You have a choice and what you decide can make the difference in a good week versus a bad week.

I love how my Thursday morning Weight Watcher meeting messages tend to relate to my everyday life.  The topic of “shift your thinking” hit me hard.  Why?  I am continuously guilty of the failing prey to the negative inner gremlins.  I talk a good game but I have moments too when those curve balls send me down the dark path of doom and gloom

So, on this Monday morning when I am headed home from an amazing visit with my daughter in North Carolina – I am fighting the inner gremlins.  I have decided to slam the door on them.  Yes, I may have eaten (and drank) more than normal.  Yes, I may have gained a little weight (or not).  Yes, I may have taken the focus off my business for a little bit.  BUT instead of thinking of the negatives of the trip, I will focus on the positives.  I got to spend an awesome 5 days with my daughter so we could reconnect.  I got to meet new people.  I got to clear my head and get creative in my business.  I got to rest.  All positives I will focus on as I head home.

Your mindset is not set in stone.  Think about how many times during the day you switch from a positive to a negative mindset.  Believe it or not, we do it ALOT!  There are two areas in our lives we need to switch from a “fixed” mindset to a “growth” mindset – our weight loss journey and our business.  What’s the difference in the two mindsets?

A growth mindset lets us see new experiences and challenges as a chance to grow – to learn, to improve and benefit.  I like to think of this a the positive inner gremlins beating the negative ones.

A fixed mindset is when we are not open to new things.  We tend to except things as they are.  Negative thoughts stick in our brains and setbacks seem like mountains we are unable to climb.  As a result, we continue to do the same thing expecting different results.

When we are ready to shift from a fixed mindset to a growth mindset, we unleash positive powerful changes.  The weight starts to come off, your business starts to grow.  We develop skills which will help us to not only make healthier decisions but will also help us to succeed in life!  Our growth mindset allows us to reflect on our slips or mistakes and learn from them while moving forward.

Why do I relate the two – weightless and growing your business?  Because  the journey for me has been linked to the same negative inner gremlins.  If I am feeling bad in one area of my life, the other seems to suffer as a result.

So, how do we shift to a growth mindset?  We need to stomp to the inner gremlins and here is a way to do it:

Fixed Mindset:  “I knew I wouldn’t be able to do this (lose weight or make money in my business).  It’s so hard!  I don’t think I can keep going.”  See the negative inner gremlins feeding and growing stronger.

Reality Check:  “This is a challenge and I’m not sure how long I can keep going, but I won’t ever know if I stop now”.  This is where we make the conscious decision to try.  To give it one more day/week/month to eat healthy.  To give the business one more month to see if I can make money.

Growth Mindset:  “This challenge has been tough but if I continue to make small changes and try to keep going, I know I can do it”  Focus on the accomplishments – big or small.

I challenge you to start this week with a growth mindset, will you accept the challenge.

Have a ThirtyOne-derful day!

Weight Loss Myths BUSTED!

Tomorrow is my weigh in day after a week of cruising and enjoying.  Did I walk a lot?  YES!  Did I eat way more than normal? YES!  But it is all okay. Life happens.  I have been back on track since I got home and hopefully this won’t be me….

I have been reviewing some of my past Weight Watcher weeklies to help me get back on track.  Somehow I seemed to have missed the one on “myths”.  I was amazed at how many of these myths are still floating around the internet (Facebook, specifically).

#1 MYTH: Some foods can boost your metabolism.

The truth is there is no evidence any food or drink can do this in the long run.  I have heard all about the benefits of green tea and even hot peppers BUT you would have to eat oodles to get a tiny spark.  I was happy to hear eating breakfast doesn’t boost it either.  I am not a big breakfast person, more like brunch… what food have you heard would boost your metabolism?

#2 MYTH: You shouldn’t eat after 8PM.

Your body is a 24/7 machine.  It doesn’t “close” after 8PM and it is working even while you are sleeping.  As long as you are eating within your SmartPoints (a WW thing) and getting in your FitPoints – you will have weight loss.  It doesn’t mean eat all of the leftover points at 10PM and then go to bed because if you do this too often, it could limit your loss.  Also, don’t go too long without eating because it will lead to overeating when you finally do sit down to eat.

#3 MYTH: Eat certain foods to flatten your belly.

WRONG!  There is no scientific evidence any food can do this.

#4 MYTH: You should cut out carbs.

Okay, I will admit I struggle with this one.  I have heard doctor’s talk about “limiting carbs” but not totally cutting them out.  Specifically carbs in processed foods so is it really the carbs or the processed foods we are eliminating.  Okay, back to the myth….When we avoid any one food category for a long period of time, chances are you will overdo it when you do “allow” yourself to have them.  Eat a balanced meal and allow yourself some of your favorites (in moderation) while you are losing weight.  Are you on a diet or are you changing your lifestyle to a more healthy one?

#5 MYTH: Losing weigh will wreck my metabolism.

WHAT????? I know this is crazy, right?  Now it is possible if you starve yourself and lose a large amount of weight in a short period of time because when you do this, the body goes into starvation mode.  When you have a safe rate of weight loss, your body can adjust to the reduced amount of food and increased activity.

#6 MYTH:  Muscle weighs more than fat.

I have heard this a million times so I know you have too.  The truth is, muscle doesn’t weigh more.  How can 5 pounds of muscle weigh more than 5 pounds of fat?  5 pounds is 5 pounds right?  The truth is muscle is more dense than fat so it seems to weigh more.  I know it is hard to wrap our heads around – I still struggle after all of these years (and 120 pounds lost).

What myth have you heard as you travel your weightless journey?  Is there something you have always heard but aren’t sure it is a myth – ask!

Have a ThirtyOne-derful day!

 

Throwback: Warm Water and Lemon

This post first appeared in my blog on March 23, 2015.  I have shared it multiple times since them.  I still do this every morning (even when I am away).

Over the holidays (okay, so maybe before, a few pounds started to creep back on.  I was no longer at my Weight Watcher’s goal weight and I was discouraged.  So, what is a girl to do?  I re-joined online with Weight Watchers and am embracing the new program.  I am now in my second month and it has been a struggle.  I could give you a million excuses but the truth is I haven’t been motivated.  I have been accountable though so I figure that is a step in the right direction.

One of the things I slacked on was drinking my warm water with lemon first thing in the morning.  Yes, before my coffee.  Yes on a totally empty stomach.  For those who don’t know the wonderful powers of this combination, I will admit I didn’t either until an episode of Dr. Oz.

To say the least, I was skeptical it could help my IBS or my hunger or anything. Then came the second confirmation this could work.  We were at the doctor discussing some new meds for IBS. Doc suggested something natural many of his patients were trying – it worked.  Okay, I am game at this point.  Guess what it was?  YUP – warm water and lemon first thing in the AM.

Okay, if one person says it is a duck – you question it.  If two people call it a duck, there is a possibility.  If 3 people say it, guess what?  It is probably a duck.

I heard this saying for years when I was in my early years of recovery.  So, I some bought lemons at the store to try this exact thing.

water and lemonI wanted to share with the MANY benefits of just a 1/2 cup of lukewarm water with the juice of a lemon slice:

1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body.  It balances maintain the pH levels in the body.  Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. Lemon juice helps to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body and helps keep your urinary tract healthy. 

3) Boosts Your Immune System. Great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

4) Balances pH Levels. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.

5) Clears Skin. Helps decrease wrinkles and blemishes and is vital for healthy glowing skin.

6) Energizes You and Enhances Your Mood. Provides your body with more energy when it enters the digestive tract. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

7) Promotes Healing. Promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage as well as displaying anti-inflammatory properties. 

8) Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. 

9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. 

10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings.

Health benefits are courtesy of www..positivehealthwellness.com.

So, was this enough to convince you to try a cup of lukewarm water and lemon in the morning? Which of these benefits excite you the most???

Have a ThirtyOne-derful day!

Tasty Tuesday: Kale & Cheddar Egg Bakes

Thank you Hungry Girl for another awesome recipe…Repeat after us: “Kale is delicious. Kale is good for us. Kale tastes great with eggs and cheese.” Good! Now let’s eat.

1/4th of recipe (3 bakes): 183 calories, 9.5g total fat (5.5g sat fat), 566mg sodium, 8g carbs, 2.5g fiber, 2.5g sugars, 18g protein  SmartPoints® value 5*

Prep: 15 minutes     Cook: 30 minutes     MAKES 4 SERVING

Ingredients:

3 3/4 cups roughly chopped cauliflower or 2 3/4 cups cauliflower rice
1 cup finely chopped kale leaves
1 1/2 cups shredded reduced-fat cheddar cheese
3/4 cup (about 6 large) egg whites or fat-free liquid egg substitute
3/4 tsp. garlic powder
3/4 tsp. onion powder
1/4 tsp. salt
1/8 tsp. black pepper

Directions:

  • Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray.
  • If starting with roughly chopped cauliflower, pulse in a blender until reduced to rice-sized pieces, working in batches as needed.
  • Place cauliflower rice and kale in a large microwave-safe bowl. Cover and microwave for 3 minutes.
  • Add all remaining ingredients. Stir to mix.
  • Evenly distribute mixture among the cups of the muffin pan. (Cups will be full.)
  • Bake until firm and cooked though, 23 – 25 minutes.

These can be frozen and heated up for a quick easy breakfast or even a snack on the go. Who’s ready to pack a yummy breakfast or even a “breakfast for lunch” meal?  Check out one of the new Fall prints for the Going Places Thermal.  You can personalize it with your name or one of many icons…Why you’ll love “The Going Places Thermal” – it  has a spacious compartment for lunch or snacks as well as a water-resistant thermal lining. The crossbody strap is ideal for taking snacks on the go for long walks, hikes, or any time when you just need your hands to be free to carry other items. A zip-around closure keeps contents sealed and protected, while an interior mesh pocket and exterior flat pocket provide extra storage spaces for other items like cell phones or keys. Holds up to 10 lbs.! Key features:

  • Polyester
  • Water-resistant thermal lining
  • Zip-around Closure
  • Interior mesh pocket
  • Exterior flat pocket
  • Crossbody strap
  • Keeps contents cool or warm for up to 1.25 hours
  • Holds up to 10 lbs.
  • Monogramming and personalization options available
  • 8”H x 9”L x 5.5”D

Have a ThirtyOne-derful day!

 

Let It Go!

This post is NOT all about the movie “Frozen“.  Although, I did see the movie and loved it.  This phrase has been coming up a lot lately for me.  It was the topic at a recent Weight Watcher meeting which of course sent me into emotional tailspin.  WHY? Because “letting go” is not something I do easily.  Then it came up in conversations with friends about business and personal lives.  Do you think God is trying to send me a message?

Do your emotions lead to food?  Whether we are happy, sad, stressed or angry – food seems to be solace for many of us.  We probably aren’t physically hungry but we find ourselves eating mindlessly and then wondering why the scale is not moving.  GUILTY!

Did you know between 35-60 percent of people who struggle with their weight claim to be emotional eaters.  It becomes a habit.  The two become so closely linked, we have a hard time separating them.  Yes, eating can provide temporary relief but then we never learn how to handle the emotion without eating.  Lately, it has become just the opposite for me – I don’t eat at all when I am upset.  Not good either since my body then goes into starvation mode and the end result is the scale doesn’t move.  Learning how to “let it go” is key to having balance in life (or at least in mine).  

Here are some steps to use when emotions trigger an urge to eat or when you need to let go of things in your life:

  1. Sit comfortably with feet on the floor and back straight but not rigid.  Let your gaze fall onto a spot which won’t distract you or gently close your eyes
  2. Settle yourself and focus on your breath moving in and out of your body.
  3. Imagine a blue sky with fluffy clouds lightly drifting across it (or actually watch them enjoying God’s beauty). Imagine each cloud passing by is a thought, image or feeling.
  4. Mentally step back to observe and label each cloud.  Maybe it’s a thought about work, a feeling of frustration, an urge to eat, or feeling alone.  You are not trying to change or stop the clouds, just watching, describing and letting feelings and thoughts pass by.
  5. Continue for two minutes.  Gently bring your attention back to your breath, slowly inhaling and exhaling three times and back to the present.

You can apply this same technique to other parts of your life as well.  Anger at a friend or family member.  Frustration with your business.  Feeling alone.  Hurt by someone’s unkind words.  Letting go of emotions is not easy but when we hold on to them, we feed those nasty inner gremlins.  As a result, the negative feelings build up and the inner gremlins grow causing a downward spiral which effects all aspects of your life, including the scale.

What unhelpful (or negative) thought have you had when emotions trigger the urge to eat?  Do a reality check?  You do not have to own those feelings, you can let them go and STOMP out those inner gremlins.  

Have a ThirtyOne-derful day!