Don't Trust the Scale

Don't Trust the Scale

I read the below in Lysa Terkeurst's book Made to Crave.  It as a excerpt of a blog by a woman named Anne Jackson (http://flowerdust.net/2009/12/17/what-the-scale-didnt-say/)

Don't trust your scale!  One of the things Brandon [her trainer] said to me is most people will attempt working out and eating better for about a month; when they don't see a big difference on the scale, they give up.

Truth be told, if you don't see a big difference on the scale in your first month, it doesn't mean much at all.  My scale said, "All this effort and you've only lost a pound," and if I would have believed it, I would have given up.

Don't buy into what the scale says or doesn't say.  Trust the effort you are putting into getting healthy.  And keep going!

Not only are there changes going on in your body that you can't see, there are changes going on in your spirit - with your discipline, your courage, and your willpower.  Keep going!

DYOH Ch 15 and 16

Discover Your Optimal Health Virtual Book Club - Chapters 15 and 16

Chapter 15 – Discover the Habits of Healthy Sleep

Are you getting enough sleep?  Do you:

  v Wake up tired in the morning?

  v Need a nap in the afternoon?

  v Fall asleep watching TV?  

  v Have trouble focusing on the job?

  v Have difficulty falling asleep?

  v Have difficulty staying asleep?

On average, people should get approximately 6 – 8 hours of sleep per night

Improve Your Sleep

Step 1:  Figure out whether you function better in the evening or the morning and adjust your schedule to ensure healthy sleep.

Step 2:  Figure out what time to get up and make sure that you go to bet at the time at night to assure you are getting 6-8 hours

Step 3:  Plan your day and evening to ensure healthy sleep

- get out in bright sunlight as soon as possible in the morning

         - be active during the day

         - drink caffeinated beverages earlier in the day

         - avoid eating large meals late in the day

         - prepare for “sleepy time”

                  - review the day

                  - decrease stimulation

                  - minimize liquid ingestion

                  - avoid alcohol

                  - make the time before bedtime a “calm” time

                  - create an ultimate sleep chamber

Chapter 16 – Discover the Habits of a Healthy Mind

A Healthy Mind “is the single most important factor in creating and maintaining your optimal health.”

“Your mind is your greatest asset.  In order to succeed at anything in life, you’ve got to be all in.  The old way of thinking is gone.  In the past you let your circumstances dictate your emotion, your eating habits, and your responses to surrounding, but now everything is different.  You are the dominant force in your life.”  ~Dr. Wayne Scott Andersen

The way you think and choose will dictate your health path:

  v Be aware of your emotions

o   Stop

o   Challenge

o   Choose

  v Manage your emotions

o   Take time off to recharge

o   Unplug daily

o   Recharge on weekends

o   Take time off from work

o   Embrace activity

o   Embrace good food and the healthy eating

  v Healthy Self-talk

o   You are the one responsible for your health and your thoughts

o   Stop judging yourself

o   Treat yourself with the same kindness and good intention you would your children, friends, and those you love.

For further reading:  Dr. A’s Habits of Health – Chapter 17 – Sleep:  Nature’s Nurse

How is your Consistency?

How Is Your Consistency?

Prisons without Bars

Prisons without Bars

“Some prisons don't require bars to keep people locked inside. All it takes is their perception that they belong there.” 
― Lysa TerKeurst, Unglued: Making Wise Choices in the Midst of Raw Emotions

Time to break out of the prisons that are holding you hostage!  BE FREE!!!!

DYOH-Chapters 13 and 14

Discover Your Optimal Health Virtual Book Club - Chapter 13 and 14

Chapter 13 – Discover the Habits of Healthy Eating

3 Fundamental Outcomes

1   .    Match your caloric intake to your caloric outtake once you are at a healthy weight, to maintain your optimal health

2   .    Eat mostly foods that optimize your body’s functions

3   .    Avoid most food that hurt your body’s functions

High weight:         BMI > 24.9

                           Waist circumference:

                           Women - >32 in.

                           Men - >37 in.

Weigh Loss

                  Slower weight loss (1 pound or so per week)

·      Portion Control – reduction by 25%

·      Lowering the glycemic index

Faster weight loss (1-2 pounds per week)

·      Meal replacements – a cost-neutral clinically proven, effective and safe way to lose weight quickly

·      5 Meal replacements & 1 Whole Food meal per day

Healthy Weight     BMI < 24.9

                           Waist circumference:

                           Women - <32 in.

                           Men - <37 in.

Incorporate the following

Eat breakfast everyday

·         Eat something every 3 hours

·         Use portion control

·         Eat mostly low-glycemic food

·         Eat lots of fresh fruits and vegetables

·         Approximately 50% low glycemic carbohydrates

·         Approximately 25% healthy, lean protein

·         Approximately 25% healthy fats

Manage and Maintain Healthy Weight

·          Find your set point – amount of calories to consume to maintain your healthy weight

·          Master Satiety – fullness

o   Eat healthy foods

o   Eat low energy density foods

o   Eat macronutrients

o   Drink lots of water

o   Be mindful of high calorie ingredients

Low Weight          BMI <20

The best way to gain weight is through an increase of healthy fats, complex carbohydrates, and proteins like nuts.

Foods that Optimize body functions

·         Fruits and vegetables

·         Fiber

·         Fish oils

·         Bioflavonoids – antioxidants

AVOID

·         Fried/fatty foods

·         High-glycemic foods

Chapter 14 – Discover the Habits of Motion

Integrating Increased Movement

·         General activity

·         Scheduled exercise

*Before you increase your activity and start actively increasing your energy expenditure, you should visit your physician for an evaluation.

NEAT – Non-Exercise Activity Thermogenesis – passive movement

·         Walking

·         Just say no to machines – do things manually

EAT – Exercise Activity Thermogenesis

·         Scheduled exercise – 30 minutes/day

·         Weight resistance training

·         Stretching

Additional reading:

Dr. A’s Habits of Health

Chapter 11 – The Science of Healthy Eating and Weight Loss

Chapter 14 – First Steps:  Introduction to Dr. A’s Habits of Motion System

Chapter 15 – Dr. A’s Habits of Motion:  Part 1: NEAT System

Chapter 16 – Dr. A’s Habits of Motion:  Part 2: EAT System

Don't Give Up!

Don't Give Up!

When you know what you want, you will go to great lengths to get it!

"Get the cheese!  Get the cheese!  Get the cheese!"

DO NOT GIVE UP ON YOUR DREAMS & GOALS THAT YOU SET WHEN YOU FIRST STARTED THIS 90 DAYS!!!!

DYOH Chapters 11 and 12

DYOH Book Study Chapters 11 & 12

Chapter 11 – Integrating the Habits of Health into Your Life

Create Your Master Plan

Where are you now? – Chapter 2

Where do you want to go? – Chapter 7

Creating a Structural Tension Chart

Step 1 – What is your desired outcome?

Step 2 – What is your current reality in relationship to your desired outcome?

Step 3 – Write the desired outcome and current reality on your chart and simultaneously visualize it in your mind.

Step 4 – Write down your action step or secondary choices that support your primary vision or goal.

Step 5 – Write down due dates that quantify when you will reach the different action steps or secondary choices that support your primary choice or desired outcome.

Cycle of Success

Action

Result

Review

Correct

Repeat

Fundamental Deal Breakers

Smoking

High BMI and Waist Circumference

Chapter 12 – Discover the Habits of Healthy Weight

Loss

Safe and Effective Weight Loss

Reduce the Energy You Put in Your Body

• ·      Count calories
• ·      Visually reduce portions
• ·      Use prepackaged foods
• ·      Use glycemic index
• ·      Use a combination

Increase Your Energy Expenditure

• ·      Mindful and purposeful activity
• ·      Add activity incrementally as you lose weight

Balance Your Energy for Life

• ·      Healthy Eating
• ·      Healthy Motion
• ·      Healthy Sleep
• ·      Healthy Mind

For further reading:

Dr. A’s Habits of Health

Chapter 7:  The catalyst to Reaching a Healthy Weig

ht

Chapter 8:  Dr. A’s Healthy Eating System