Here is a great idea for those of us who struggle to keep our target weight. ❤
Welcome to Mindful Monday. Each week I look at new or sometimes old things about myself on my journey to becoming more conscious about my life journey. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to live in the present.
Come and join me on my journey. You never know what you will learn about yourself.
Well… I did it. This week, I joined Weight Watchers Online. The Smart Points system is a bit different than the Points Plus system was but I feel like I am making progress. I weigh in on Wednesdays so I will have another post to announce my progress.
I felt fantastic and had a successful week. I must attribute my success to staying on my plan, journaling my food intake in my food diary, and because I started walking again. I measured all my portions and ate more protein.
Remember, even if you are not following weight watchers there are ways for you to slim down by making some changes:
Image credit: SHCS UC Davis
Weight Watchers is not a diet. It is a healthy eating plan. You are changing your eating habits, not going without food. There is no starvation. Instead, they teach you about healthy portions.
The first thing I had to learn was what constituted a healthy portion… be prepared to cry! If you are like me, your portion sizes are way too big!
Image credit: Heathlyfood.co.uk
(provided for my UK friends)
Image credit: Claudia Campa
Here is my secret to staying happy and eating some sugar occasionally:
I call this my “3 Bite Rule.” After each bite, I savor it and actually taste it. Call if mindful chewing. It has been my experience that when I do finally indulge in a sweet, I am sometimes satisfied after only 3 bites. As far as tracking the points value, that depends on you. A 10th of a piece of yellow sugar-free cake with sugar-free chocolate frosting is 6 points according to my Smart Points app. I would say three bites is at lease one point… but you should decide that for yourself.
Remember, eating is all in your mind. My anticipation of what the sweet will taste like is what fuels my desire. Sometimes, I bite into that cookie and think, “Hmmm… this doesn’t even taste as good as I expected it would!” Rejoice when you reach this point. 😀
The other half of my 3 Bite Rule is the fact that you allowed yourself the sweet. Just not at the portion size you would have usually liked to have eaten it. Following this rule makes me feel like I am in control of what I eat. Now, I only do this once a week. Having sweets should be a treat, not an everyday affair. If you follow the 3 Bite Rule, you can have your cake and eat it too!
I pulled a muscle in my back this week and had to refrain from the treadmill for two days. Weight Watchers suggests that I get a minimum of 46 minutes a day exercise. That is easy to do on the treadmill while reading email, etc.
Don’t forget to count your activity around the house. Exercise is exercise. We have a large house, and I spent a total of 35 minutes or so vacuuming upstairs and downstairs. In fact, one day I dusted and did laundry. By the time I was done, I had logged 1.5 miles on my phone! Get up and get active!
Healthstatus.com provides a calculator that you can input your activities by the number of minutes you performed that activity. It will then convert the minutes to figure out how many calories you burned. Just with my two half hour walks and my three hours of cleaning I used 1,089 calories.
Remember a pound of fat = 3,500 calories. To lose one pound in a week, you must reduce your calories by that amount.
So, that was my week. Successful in every way. I feel good about myself, and I feel good that I made it through week 1! Thank you for giving me the incentive to stay on plan. The information about portion sizes and my 3 Bite Rule is an excellent way to start your journey. Everyone should pat themselves on the back for a job well done!
How was your week?
Here’s who joined us last week for Redefining your Weight Loss Goals:
Bernadette from Haddon Musings
Annette from Annette Rochelle Aben, Author & Poet
Terri from Second Wind Leisure.com
Michelle from Michelle Clement James.com
Thanks for stopping by and offering your support. It always makes the path easier when we have friends along for the ride.
Remember… If you would like to join me with your mindful goals, please do. The whole idea is to start thinking about ways that you can get in touch with your own mindfulness needs and how it pertains to your life. Write about it. We all learn from each other’s experiences.
If you’d like, you can link to my post with a ping-back each week in a separate post on your own blog. I will add your blog to a list of Mindful Monday supporters that others can visit to gain motivation on each of my Mindful Monday posts. I’m happy to see you!
SHARE THE JOY! NAMASTE.
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Welcome to Mindful Monday and my first post of the new year. Each week I try to look at new or sometimes old things about myself on my journey to becoming healthier. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to live in the present. Come and join me on my journey. You never know what you will learn about yourself.
Happy New Year everyone! Now, that we have the holiday’s behind us it’s time to make a few decisions on planning our mindful journey for this year. Have you done that yet?
Image credit: visual.ly
No… Well, the first question I ask myself when I start planning is what do I hope to achieve? Do I want to lose weight? If so, how much? Do I want to eat better? Do I want to exercise more? Do I want to find more time for learning meditation?
Do I want it all?
Yes, I do want it all. I want to immerse myself into the idea of becoming more mindful of my life choices – mentally and physically. However, I want to do it in such a way that the change is not too overpowering. It is human nature to resist change, so I must play a mind game with myself…
So, I Start Small!
You know how at the beginning of each new year you start making a bunch of rash and outlandish resolutions that you never keep anyway? Don’t do that! You never follow through on those resolutions and forget them as soon as they are made.
Instead, get a notebook and write what you really want. I called mine: Mindful Monday 2017. I started with ideas that I knew I could achieve. This trick always helps me to build confidence in myself. It also helps me finish what I start.
I start with a list of five things. This is my list for this year to begin my mindful journey:
- Lose 5 pounds and create a daily walking program with the dogs. (My goal is to lose 15 pounds during 2017)
- Meditate once a day.
- Write in my food journal daily, and list the five things you are grateful for each day.
- Continue writing and working on your second book. Pace yourself.
- Stop writing each day no later than 4 pm. Spend more time with Ron.
When I start small, I don’t feel so intimidated. I feel in control and know that with some due diligence on my part, I can do these simple goals.
Lose 5 Pounds
Notice how I didn’t say that I wanted to lose 15 pounds? That sounds so daunting! If I say I want to lose 5 pounds, I know I can do that.
Once I have achieved the goal of losing 5 pounds, I will cross it off and change the target to read another 5 pounds! In this way, I trick myself into following through on small goals. These all add up toward reaching my goal, so I get what I was after anyway – losing 15-pounds!
A daily walking plan is just what I need. I know I am sitting too much and that is never a good thing. I have begun walking on my treadmill when I check email and read blogs. I have added it to my “TO DO” list on my date planner. I like to see my list crossed off with all the things I have completed. This is another mind game I play with myself to meet my goals. At the end of the day, I am happy if my list is completed. I feel like I carried out my goals for that day.
Meditate Once a Day
I stumbled upon the Chopra Center and this great article about meditation for beginners: Learn to Meditate in 6 Easy Steps. Meditation is all about relaxation and counting your breaths. It makes you live in that simple moment – listening to your own breath going in and out… The best part is that you choose your own mantra to repeat. Here’s mine:
Write in My Food/Gratitude Journal Daily
Part of pursuing a healthy lifestyle is taking the time to do the things that keep you in line. When I keep track of my daily food intake by writing in a notebook, I lose weight. When food journaling becomes a priority, losing weight happens. As a bonus, I like to list five things I am grateful for each day. That way, I can’t have a pity party because I chose not to eat something that wasn’t right for me. My friend, Annette Rochelle Aben, asks her friends every day what we are grateful for on a Facebook post. It feels good to share what you are most thankful for that day.
Continue My Daily Writing Goal (The Meadow Fairy)
I discovered that if I write for two hours each day on my novel that I get more done that way. I’m talking about a first draft here, so it is a stream of consciousness writing. Later I will go back and edit and rewrite. This is just to get the story out of my head and on paper. This is a huge goal for me because I hope to have the second book in The Heart Stone Chronicles finished and published by late autumn. By making this goal a priority, I know I must stay on track to reach my goal.
Find an End to My Day
Find time to spend with those you love most. Step away from the computer. Get off social media. Put your phone down. Let your brain decompress. Relax and get ready for a bedtime ritual. READ A BOOK. This will make sure that you have a fabulous night’s sleep to begin your new day tomorrow!
My favorite guy
Sugar and Spice
Image credit: TFLguide.com
The bottom line is to set some goals for yourself for 2017. Figure out what you want to do and how you want to meet those objectives. As you can see, being mindful is all about becoming aware of your own needs.
If you would like to join me with your goals, please do. The whole idea is to start thinking about ways that you can get in touch with your own mindfulness needs and how it pertains to your life. Write about it. We all learn from each other’s experiences.
If you’d like, you can link to my post with a ping back each week in a separate post on your own blog. I will add your blog to a list of Mindful Monday supporters that others can visit to gain motivation on each of my weekly Mindful Monday posts. I’m happy to have you along for the journey! ❤
Image credit: JingaJuice.ph
Remember, this is not a challenge. Each of us has different goals that we want to reach. This is an offering of support and a place where my online community can come to talk about mindfulness. If you would like to join in with your own Mindful Monday post, you can do so in the comments, or on a separate post of your own making. If you want to link back to my post, please feel free to do so, however, it is not necessary.
Thanks for being part of my journey into mindfulness. Don’t forget to share your goals for 2017. ❤ Happy New Year Blessings to you all. Namaste.