Posts Tagged With: #TheHealthyHabitLady

Food Rules

I believe in simplicity. Truly. No point in making things complicated ~ when there is no need to complicate them. So in case you were ever wondering; here are my simplified rules for eating. I’m not a big fan of telling people WHAT to eat; I’m not a registered dietician and everyone is so different. However; there are some basics I try to follow, teach my kids, and share with those interested.

  1. If it comes out of the ground or from a tree/vine/plant ~ and doesn’t kill you, you can eat it.
  2. If you cannot pronounce something on a label, try avoid it.
  3. Eat natural fats.
  4. Eat lean protein.
  5. Drink pure water.
  6. Eat when you are hungry….just start with natural fiber. Raw veggies are the best. A good trick is to eat an apple, or celery or a carrot about 10 minutes before you eat your meal. Drinking water before a meal is genius as well.
  7. Choose complex carbs over simple carbs.
  8. When choosing a snack/meal – aim for the perfect trifecta – a combo of good fat/protein/carbs. Carbs are not evil -they just need to be balanced with healthy fats and protein.
  9. Limit sugar … but if you’re going to have it – have the real stuff, not fake stuff.
  10. Eat slowly. Enjoy your food. Allow your brain time to catch up with your digestion.

Well, there ya have it. My simplified take on nutrition. We can call it Deb’s Diet Plan if we want. Or we can call it common sense.

Oh ~ and for the record ~ it’s perfectly fine to eat cake on your birthday! At least I think so, anyway.

As always, make champion choices,
The Healthy Habit Lady

Categories: Fitness | Tags: , , , , , | Leave a comment

Eyes On Your Own Plate

Something people have heard me say often is … Eyes on your own plate; you are not the food police. Now; granted I may be more sensitive than others on this topic due to my selective eating disorder and such … but I still stand by the sentiment wholeheartedly. What is healthy for me, could be toxic for you ~ and vice versa.

It used to drive me crazy when people would look at my plate at restaurants, or Church pot lucks, or holiday dinners …and say “oh honey is that ALL you’re going to eat” …. ugh! Or worse; when they try to add to my plate … oh hell no, don’t even try that. You worry about your body’s fuel, and I will worry about mine. Period.

The bottom line is this: who are you to judge what someone else is eating, unless possibly it is your child. Yet then it is not so much judging as parenting. At any rate; even if someone is piling up their plate with sweets and treats and fat-laden selections; that is THEIR business. It is quite likely that you do not know their story.

Now — if someone asks my advice, then they have opened a line of communication and conversation. Even still though, I will ask questions, not judge, and try to understand their needs, struggles, goals, etc. If you happen to be someone who is seeking nutritional counsel or personal training, let me know.

As always, make champion choices,
The Healthy Habit Lady

Categories: Food, SED | Tags: , | Leave a comment

An Old Journal

Recently, as I was packing up boxes of books for my upcoming move, I found several of my old handwritten journals.  My teenage son was fascinated to see so many books in my handwriting.  So, just for fun, I picked a random page to read … the picture below is where I landed.   At this time of this entry, I was very overweight and working as a Training Director in Richmond, VA.  ~ in the midst of hiring new staff. Meanwhile; I often wrote about wanting to lose weight and changing my habits or how I simply MUST exercise.  I would get motivated, but it was fleeting.  I would start and stop, over and over again.  I often became paralyzed by analysis paralysis in my overly eager desire to plan every detail, to ‘get ready’ to make a change.   Yet change never happened, and if it did, it did not last.  Simply put, I failed dozens of ways before I ever achieved success in weight loss.

So what changed?  My mindset.  My focus.  Instead of trying to change my whole life on the proverbial ‘Monday’ that never comes, I focused on just changing one bad habit, just one thing.  Once I replaced a bad habit with a better habit, I moved on to the next challenge.  The very first thing I did was give up Mt. Dew because I was drinking it like water and I knew it was terrible for my body.   I didn’t worry about my nutrition or my exercise routine, counting calories or any of that, I just focused on giving up Mt. Dew and drinking water.

I often tell people I lost 175 pounds 5 pounds at a time.  Seriously, I only focused on five pound goals.  Now I am in maintenance mode and have been for over five years.  Are my habits perfect?  Of course not.  Do I have room for improvement?  Always.  Do I have saggy skin and stretch marks in places?  I’d be lying if I said I didn’t.   To God be the glory for this marvelous mess of a temple that I enjoy.

Now while I’ve been a bit stressed and in transition, preparing for the move and selling my home, shifting my career, etc. ~ I think it is important to recognize when the good Lord sends us love notes of light.  Even when those notes are in your very own handwriting.

As always, make champion choices,
The Healthy Habit Lady

OldHandwrittenJournal

 

Categories: Books, Christianity, Fitness | Tags: , , , , , , , , , | 1 Comment

Comfort

I created a photography challenge for myself, and a few friends are participating.  Today’s category is ‘comfort’.  Taking a picture for this challenge inspired a whole domino effect chain reaction type sequence of thoughts, which ran me down a rabbit hole.  Surely you have had similar happen to you at some point.

My first thought was, menopause is a bully.  I realize I am getting off easy in many respects of menopause, but nonetheless I do not enjoy hot flashes.  Not even a little bit.  As I searched my brain for inspiration to take a picture of ‘comfort’, I landed on the idea of a fan.  My mind was spinning about creativity and photography but my body was screaming ‘go jump in ice’.  Not really; but you get the vivid idea.  SO I played around with my phone and selfies, with a fan, and the picture below is my result.  You may not even be able to tell it is a fan in the photo; but it is and it was turned on.  I was allowing myself a momentary pause from my tasks to cool off and feel some comfort.

Now back to the rabbit hole. Comfort is an amazing thing.  Everybody likes to be comfortable, yes?  I do enjoy air conditioning, no lie.  I enjoy indoor plumbing as well. We all have modern day comforts that make our lifestyles more pleasant.   Some things we could live without, some would perhaps present a hardship.   Right now, my dryer is broken.  This is NOT fun.  However; it has caused me to get out of my routine and as I’ve done that, growth has occurred.

My point is this.  I know it sounds cliche, but life exists outside of your comfort zone.  There is no growth in your comfort zone.  I often tell my kids that they are not entitled to be comfortable 100% of the time.   I usually find myself spouting off those words as they are fighting over the A/C vents in the minivan.

I dare you to get uncomfortable.   Do something different.  If you are sleepwalking through life, stop that.  Wake up.  Shake things up.  Just imagine all of the amazing growth, lessons and rude awakenings that exist outside your cozy space.

As always, make champion choices,
The Healthy Habit Lady

BlackWhiteFanComfort

 

Categories: Motivational | Tags: , , , , | Leave a comment

Practice Makes What?

Are you practicing your growth or are you practicing what you have already decided are your limits?

What does practice make?  Does it make perfect?  Does it make growth?  You tell me!  You have a thousand habits that you practice every single day … and whether or not they are intentional, they are there.  Might as well make them count, right?

Are limits and obstacles the same thing?  Think about that.  Only you know the answer for yourself.

Do you focus on what you CAN do or do you focus on what you CAN’T do?  Or maybe, you should focus on what you WANT to do.

Obviously I am not suggesting you injure yourself.  Be smart.  Use precautions when necessary.  Just do not blindly accept that you cannot do something simply because someone told you that you can’t or you think that you can’t.

I am about to get seriously out of my comfort zone.  I signed up for something called Camp Gladiator today.   They had a special deal for $9 for the month of September. I’ve had my eye on them a while; and several friends have raved about the trainers.  So I pulled the trigger.  If I don’t like it – no biggie.  But what if I love it?  I’ll never know unless I go.  SO… signing up and showing up are two different things, right?  Plans are awesome. Action is measurable.  Results are priceless.

What holds you back?  What are your limits?  What are your obstacles?  Where is the end of your comfort zone?  Go there, then blow past that.  I believe in you.

OrangeTopBenchEditedCGAd

As always, make champion choices,
The Healthy Habit Lady

 

 

Categories: Challenge, Fitness | Tags: , , , , , | Leave a comment

Blog at WordPress.com.