Week Three - By our choices, we reveal our commitments

Marlene told me once, “By our choices, we reveal our commitments.”

What are we committed to?  For me, today, better health, being strong, looking my personal best, being my personal best.  This goal includes so much more than just nutrition.  How does stress affect us?  How does lack of sleep affect us?  How does the people in our lives affect us?  Our jobs?  What do we have control over and what do we not have control of? 

My friend, Paula, is so motivating.  This week she asked me, “When does your success start?”

Success starts with recommitting, doubling our efforts and energy, and moving forward.  This is when we discover new ideas and new resources.  “When the student is ready, the teacher arrives.”  Today is a new day.  Yesterday is behind us.  When we get back on track, back on the right road, we move closer to our dreams and goals.  We can do this!

My friend, Christina, is a nutritionist and I reached out to her for some guidance.  She told me the Whole 30 and Paleo Recipes are great.  Stated simply, both of these plans involve eating a variety of good quality meats, vegetables, fruits, nuts, seeds, and eggs. It excludes foods like wheat and dairy that contribute to common health issues.

We are successful when we choose healthy food and ways of cooking that works for us (and our family) and being happy and secure in our choices.  Refocus on whole foods and mindful eating.

Healthy drinks

Drink 60 – 80 oz. of Water every day. 

Kombucha and other fermented, non-dairy drinks

Herbal, caffeine-free teas

Filtered, spring, or mineral water (you can even infuse them with fruits or herbs.

Club soda, soda water, seltzer, sparkling water, or any type of plain carbonated water

Almond milk or other non-dairy milks

Coconut water (in moderation)

You’re definitely going to want to avoid all soda, most fruit juices, energy and sports drinks, and anything else loaded with sugar and chemicals.
Alcohol and Caffeine should also be avoided.

Set Yourself Up for Success

Take the time to prepare in advance. Here are a few steps you can take to make your journey easier.

Clear your fridge. Remove foods from your fridge and pantry so that they don’t become distractions during this time. 

Speak with your loved ones. Let them know about your changes in diet.  Tell them what your intentions are and ask for their support. If you can get a friend or family member to get on this journey with you, it makes things a lot more fun!

Exercise every day. There is no hard and fast rule here: just move, every day. It’s the only way to maintain your physical fitness. Challenge yourself to hit reasonable goals a few times per week by walking, weight lifting, swimming, cycling, or dancing.  It doesn’t matter what you choose – just keep moving!

Sleep at least 8 hours a night. Did you know that your body does the majority of its healing and repair while you’re asleep? A lack of consistent sleep can trigger inflammation, an inability to lose weight, and chronic disease. Turn off all electronic devices two hours before bedtime and make your bedroom as dark as possible to ensure you get a solid night’s sleep.

Get outside for 30 minutes a day. Not only is sunshine helpful for vitamin D production, but our mitochondria (the tiny batteries that power our cells) also need sunlight to recharge. Breathing the air outside also helps diversify our microflora, which correlates to better health.

 Reduce your stress levels. Stress is one of the most unhealthy things in our lives, and can trigger gut inflammation and the inability to lose weight. Minimizing stress is one of the best things you can do for your digestion and overall health! Try to relax by meditating, doing yoga, or going for a walk. I also highly recommend writing down three things you’re grateful for every day to help foster a positive attitude.

My successes this week.  

I journaled (almost) every day.I finally measured my chest, waist, and hips.  I plan to measure again in 30 days.I am choosing to skip the adult beverages.  This week I have been making a full pitcher of lemon water.  Check out this link for 21 Infused Water Recipes.  My beverage choice has to be really satisfying to replace my favorite spiked beverages. I focused on healthy choices this entire week, and I KNEW that making the healthy choices would ensure that my scale would go down.  And it did.

Eat less.  Make good choices.Hydrate.Get more activity.Go Online and get new ideas and recipes.  For now, keep it simple.

Quitters never Win and Winners never Quit.  

Don’t give up.