Happy New Year everyone!
I hope the start of this year has been good for you so far. For me, it has been life changing. I've always been the type of person to not only reflect on what's past but to actively MOVE FORWARD to what's new to come. And sometimes, you have to PUSH one thing aside to clear the way for new opportunities, experiences and even people to come into your life. I am a strong believer in that The Creator has it all planned for us...we just have to follow His direction (and "He" can be Jehovah, Allah, The Creator or just a higher being). This I must say is very difficult to do.
This is about creating a goal-inspired action plan...what is your goal-inspired action plan for 2011? Is it find a new job? Is it getting your finances together? Losing weight to feel lighter and more energized? Or maybe it's finding a new love? Whatever it may be, have you created an action plan? If not, then I will say you will most likely fail before you even begin if you do not take the time to think about how you will accomplish your goals/objectives.
First, put aside some time to actively work on your goals. Get comfortably seated, turn off the tv, radio, computer, etc., take a deep breath in and exhale. I suggest doing this because it's important to get centered and connect to your inner being, your true Self so that you can become aware of how you will accomplish your goals. You should have a notebook, writing pad or journal to write down your goals. This is important folks so take your time with it. And to ease into it, make your list of goals about 5 or 10 items.
Next you should really think about each item you're are writing down because this will allow you to become aware of the importance of each item. Focus for a moment on what each goal means to you and what it would mean to you and your life once you've accomplished it. Will it dramatically change or improve your life? Or maybe it will put you on the path to you becoming a better person? Whatever it is, really meditate on each goal.
Once you've got your list of goals, give a copy of it to someone close to you...your spouse, significant other, mother, father, siblings, best friend or mentor...someone you know will gently hold you accountable for attaining your goals. It's important to hold yourself accountable because as you know, we all have made resolutions year after year after year and every year, it's the same resolutions being recycled again and again. When you give your list to someone else, it helps you to be truly responsible for taking actions to achieve your goals. Just make sure the person you give a copy of your list to understands the importance of your list and that you need their assistance in keeping your word to yourself.
Now take each item and create a sub-list of actions you will take to achieve your goal. Be honest and truthful with this part because you want to make sure that each action item is something you can and will definitely do. Lastly give yourself a timeframe on when you will accomplish your goals. Because you know if you just say "oh in 2011 I will lose 15 pounds..." and you don't put more of a time constraint on that goal, it will be December 31, 2011 and you will still have those 15 pounds PLUS 5 extra pounds to lose! (smile)
The time is now my good people. You deserve the best life has to offer...but you've got to work for it. If you put as much energy into achieving what your heart desires as you do when deciding on that outfit to wear to that party or on which Blackberry you should get next, you will succeed!
Be well!
Wednesday, February 2, 2011
Monday, November 22, 2010
Tips to eating healthy + staying stress free during the holidays
This time of year is a favorite time for me. Getting together with your family (yes, even the family members that get on your nerves-smile), holiday parties, etc., is always a guaranteed good time. Turkey, mash potatoes, mac 'n cheese, stuffing, egg nog (of course the spiked kind) and all types of fun holiday cocktails are things you can look forward to as this time approaches. Even a trip to your local supermarket can tempt you to buying foods that will definitely add weight to your frame. The stores make sure they stock their aisles full of colorful, chocolatey, butter-filled, sugar laden foods, snacks and beverages for your holiday festivities. But all these wonderful, comforting, tasty foods can and will pack on extra pounds. Also, preparing for these festivities can be stressful, prompting you to eat more than usual, which in turn packs on extra pounds. According to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Year's Day. That is a lot of weight in a 4-6 week period. Allowing ourselves to 'lose control' during the holidays can lead to continued unhealthy eating long afterwards.
It is important that we do our best to make sure we eat the foods that will give us the proper nutrients to give us energy and help to reduce stress levels. Now, there isn't anything wrong with indulging a little but we should indulge in moderation. All this may leave you thinking darn, is there any way to still have fun, eat and be merry without all that stress? Yes there is a way.
You can be health conscious and still enjoy those holiday dishes and treats; just focus on the type of foods you are consuming and how much of it you are consuming. I've listed below 10 tips which can help you keep any extra pounds off and help stay stress free:
Be aware of how you are preparing your foods. Instead of fried this and fried that, try baking, grilling or roasting. If you are roasting, use low calorie cooking oils. For your vegetables, steam them instead of cooking in a pan with high calorie butters. Steaming them also helps to retain the essential nutrients.
Use low calorie ingredients when cooking. For instance, whipped butter usually only has about 50-100 calories as opposed to regular butter or even margarine. If the recipe calls wine or beer, invest in a low calorie wine or beer...they are out there! By swapping out certain ingredients, you can cut your calorie intake by 50% or more.
Prepare for those family dinners or holiday parties by eating healthier leading up to the dinner/party. If I know I'm going to a big dinner or party on Saturday, the days leading up to that night I make sure I eat plenty of vegetables, fruit and drink lots of water...so I don't beat myself up if I do indulge a bit and consume food I know I normally do not eat.
Eat regularly. Got a big holiday dinner to go to Friday night? Well don't starve yourself all day to only get to the dinner and binge on fattening appetizers, sugary snacks and high calorie dishes. Make sure to eat breakfast and a slightly bigger lunch so that you don't overeat at the dinner.
Exercise. Walking, running, spinning class, yoga, even housework...get some form of exercise in. If you haven't exercised in a month or years, now is the time to jump start you regimen! It will help to boost your energy and most importantly keep your stress levels down!
Moderate your alcohol intake. Alcohol is fattening too! Just limit your alcohol intake to a glass or two, to help keep those pounds off. Alcohol can lessen your inhibitions which can lead to you overeating.
Use a smaller plate (if you can) for the main course as well as for appetizers. If you are attending a party or dinner and it's buffet, use a small plate for your appetizers and dinner. This will prevent you from piling up on food and help you eat small portions. Have a little of everything and make sure to include fruits and veggies.
Pack and stock up on healthy snacks. When you go shopping, throw in baby carrots, celery, grapes or nuts/trail mix to help you keep that temptation at bay. Get those small ziplock bags and put a handful of carrots, celery, fruit or trail mix in there and put it in your purse or briefcase. This will help you to grab for these items instead of going to that vending machine or starving yourself and then binging at the holiday party.
Plan and prepare your menu for big dinners in advanced. Thanksgiving is at your house this year? Don't wait until the night before or that morning even, to begin preparing the meal for dinner. Prepare gravies before hand and freeze them (this will also harden the fat so you can skim off the top and decrease calories!). Most desserts you can prepare and mix the ingredients prior and just put all together the night before and bake. Fruits and veggies can be cut and sliced days before and refrigerated. All to reduce the stress of planning and cooking everything for the big night.
Eat until you are satisfied, not stuffed. Eat slowly so that your stomach can catch up to your brain. I remember times when we'd eat more than we could handle at Thanksgiving and my grandmother would say "Your eyes are bigger than your stomach!" And she was of course right in saying so; you see all that food and your hungry and you think I'm eating everything! Take your time and eat a little at time; it takes about 20 minutes before your stomach catches up to your brain.
So go ahead, enjoy the holidays, plan for relaxing and fun activities to help reduce stress, incorporate healthier eating and don't restrict yourself! Your mind, body and spirit will be better in the long run.
It is important that we do our best to make sure we eat the foods that will give us the proper nutrients to give us energy and help to reduce stress levels. Now, there isn't anything wrong with indulging a little but we should indulge in moderation. All this may leave you thinking darn, is there any way to still have fun, eat and be merry without all that stress? Yes there is a way.
You can be health conscious and still enjoy those holiday dishes and treats; just focus on the type of foods you are consuming and how much of it you are consuming. I've listed below 10 tips which can help you keep any extra pounds off and help stay stress free:
Be aware of how you are preparing your foods. Instead of fried this and fried that, try baking, grilling or roasting. If you are roasting, use low calorie cooking oils. For your vegetables, steam them instead of cooking in a pan with high calorie butters. Steaming them also helps to retain the essential nutrients.
Use low calorie ingredients when cooking. For instance, whipped butter usually only has about 50-100 calories as opposed to regular butter or even margarine. If the recipe calls wine or beer, invest in a low calorie wine or beer...they are out there! By swapping out certain ingredients, you can cut your calorie intake by 50% or more.
Prepare for those family dinners or holiday parties by eating healthier leading up to the dinner/party. If I know I'm going to a big dinner or party on Saturday, the days leading up to that night I make sure I eat plenty of vegetables, fruit and drink lots of water...so I don't beat myself up if I do indulge a bit and consume food I know I normally do not eat.
Eat regularly. Got a big holiday dinner to go to Friday night? Well don't starve yourself all day to only get to the dinner and binge on fattening appetizers, sugary snacks and high calorie dishes. Make sure to eat breakfast and a slightly bigger lunch so that you don't overeat at the dinner.
Exercise. Walking, running, spinning class, yoga, even housework...get some form of exercise in. If you haven't exercised in a month or years, now is the time to jump start you regimen! It will help to boost your energy and most importantly keep your stress levels down!
Moderate your alcohol intake. Alcohol is fattening too! Just limit your alcohol intake to a glass or two, to help keep those pounds off. Alcohol can lessen your inhibitions which can lead to you overeating.
Use a smaller plate (if you can) for the main course as well as for appetizers. If you are attending a party or dinner and it's buffet, use a small plate for your appetizers and dinner. This will prevent you from piling up on food and help you eat small portions. Have a little of everything and make sure to include fruits and veggies.
Pack and stock up on healthy snacks. When you go shopping, throw in baby carrots, celery, grapes or nuts/trail mix to help you keep that temptation at bay. Get those small ziplock bags and put a handful of carrots, celery, fruit or trail mix in there and put it in your purse or briefcase. This will help you to grab for these items instead of going to that vending machine or starving yourself and then binging at the holiday party.
Plan and prepare your menu for big dinners in advanced. Thanksgiving is at your house this year? Don't wait until the night before or that morning even, to begin preparing the meal for dinner. Prepare gravies before hand and freeze them (this will also harden the fat so you can skim off the top and decrease calories!). Most desserts you can prepare and mix the ingredients prior and just put all together the night before and bake. Fruits and veggies can be cut and sliced days before and refrigerated. All to reduce the stress of planning and cooking everything for the big night.
Eat until you are satisfied, not stuffed. Eat slowly so that your stomach can catch up to your brain. I remember times when we'd eat more than we could handle at Thanksgiving and my grandmother would say "Your eyes are bigger than your stomach!" And she was of course right in saying so; you see all that food and your hungry and you think I'm eating everything! Take your time and eat a little at time; it takes about 20 minutes before your stomach catches up to your brain.
So go ahead, enjoy the holidays, plan for relaxing and fun activities to help reduce stress, incorporate healthier eating and don't restrict yourself! Your mind, body and spirit will be better in the long run.
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