Quote of the Day:
The biggest mistake people make is to try to lose too much weight too fast. Dr. Mehmet Oz
Scripture of the Day:
Jeremiah 29:11 ESV
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
Re-Start on Monday
How many times have you said when you are getting ready to begin a new eating plan, “I’ll start on Monday.”? I have said for many years. I’ll look back on my past week and ask myself,
- “What can I do different this week to improve my eating plan?”
- “What can I do different this week to make my exercise routine better?”
Starting over happens in every part of life. We are always trying to do better.
Ask yourself this, “what if I could avoid repeating past mistakes when I find myself starting over?”
I know one of my first mistakes in the past was to jump into everything with so much gusto that I couldn’t live up to my own hype. In the past when I planned on losing weight, I looked at the whole picture and tried to tackle everything at one time. I knew to have the healthy body and lifestyle, I needed a plan to lose weight, exercise, organize, journal, and schedule my time.
Don’t wait for a Monday to hit re-start. Every morning we start with a clean slate and can begin again.
I want to break down the different areas of our life that we need to improve to get us to where we need to be.
First let’s look at losing weight. All of you who have read my blogs may have been on this journey throughout your life with stops and starts. And we look at the picture of what we want to look like, the amount of weight we have to lose, and we think about cutting back on her food intake. Now for me, seeing a picture of me in my mind of what I thought I would look like when I lost weight was impossible. I have never been thin. So, I didn’t know what I would look like when I reached a goal. If I’ve never seen it, I couldn’t picture it.
I really wasn’t too keen on the idea of cutting out pictures from magazines that had the bodies of women I thought I wanted to look like when I hit my goal. Everyone’s body type is so different that depending on how long you have been overweight, how many pounds you have been living with, and your family genes, those factors are going to play a huge part in your final body shape when you hit your goal. Because I’ve been heavy all of my life and didn’t make this permanent change until I hit 45, my body is not going to snap back into shape like somebody else who may have been 85 pounds overweight like me, but maybe they had only been overweight for a year. So because their body is still young and flexible and hasn’t been carrying that weight for a long time, their 85 pound weight loss is going to put them back to what they look like before they gained the weight. For me, carrying the weight for so long stretched my skin and I have fat pockets throughout my body that are there because of heredity. Those fat pockets are going to shrink in size but I will never be completely rid of them. I just may have to accept the fact that I will never be able to get rid of them. I really can’t complain, I am wearing a size 4 after all and that is a long way from a size 26!
If you have a picture of yourself when you were thin then use that picture as a goal for yourself. If it has been a lot of years since you have been that size, you do know that you can lose the weight and you will probably look very close to that picture when you hit your final goal. With exercise you will also be able to change the shape of your body. You will become leaner and your muscle tone will improve. Put that picture on the refrigerator next to a picture of what you currently look like. This is a great reminder every time you go to open the refrigerator door that you do not want to continue to look that way. I have a picture on my refrigerator of me at my heaviest and I keep it there as a reminder that I never ever want to weigh that much again.
Seasonal Fruits for August
Blueberries – 1 cup = 85 calories
In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. We recommend enjoying raw blueberries — rather than relying upon blueberries incorporated into baked desserts — because, like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.
As one of the few fruits native to North America, blueberries have been enjoyed by Native Americans for hundreds of years. They have also enjoyed great popularity around the world in cuisines from Asia to the Mediterranean.
Cantaloupe – 1 medium melon (about 5” diam.) 185 calories
Cantaloupes and other summer melons serve as the quintessential take-along snack for summer picnics and barbeques. Their high water content helps ward off dehydration and combat the heat while their refreshing taste provides a guilt-free, low maintenance dessert for kids and adults alike. The mildly sweet and juicy flavor of cantaloupe makes it a perfect fruit for even the pickiest palates.
Cantaloupe contains an abundance of antioxidants including choline, zeaxanthin, and beta-carotene, all of which provide protection against a range of diseases and conditions from the common cold to cancer.
Bell Peppers – 1 medium = 24 calories
A wonderful combination of tangy taste and crunchy texture, sweet bell peppers are the Christmas ornaments of the vegetable world with their beautifully shaped glossy exterior that comes in a wide array of vivid colors ranging from green, red, yellow, orange, purple, brown to black. Despite their varied palette, all are the same plant, known scientifically as Capsicum annuum. They are members of the nightshade family, which also includes potatoes, tomatoes and eggplant. Sweet peppers are plump, bell-shaped vegetables featuring either three or four lobes. Green and purple peppers have a slightly bitter flavor, while the red, orange and yellows are sweeter and almost fruity. Paprika can be prepared from red bell peppers (as well as from chili peppers). Bell peppers are not ‘hot’. The primary substance that controls “hotness” in peppers is called capsaicin, and it’s found in very small amounts in bell peppers. Although peppers are available throughout the year, they are most abundant and tasty during the summer and early fall months.
Peas – 1 cup less than 100 calories
Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet.
Here are a few benefits of peas:
- Weight management.
- Stomach cancer prevention.
- Anti-aging, strong immune system, and high energy.
- Prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis and candida.
- Blood sugar regulation.
Something to get Jazzed About
Everyday is a Monday when it comes to starting over. That means everyday we have Re-Start button. Don’t beat yourself up if you fell short of meeting your goals yesterday, today is a day for you to do better. Remember that, and you will move forward towards making the changes for a healthier lifestyle, a new career, exciting relationships, and so much more!