November 2019 – 70 pounds and counting

Happy Thanksgiving

Today is a day for giving Thanks and so I am going to spend some time today reflecting on this. Unfortunately I caught a bit of a cold this week. I have lost my voice which has been challenging because I do love to talk! My grandma used to say “This to shall pass” and she was right. So, although I’m starting the day with a bit of sniffles, I want to be thankful.

A year ago I was starting my new weight loss journey. I had made many weight loss journey’s in the past and have been successful on those as well. It was really only the last few years I felt like I could not get the extra weight off for my health. I made this new journey for my health and today I am thankful I have improved my health. My blood sugars are under control, my blood pressure is normal, I am off insulin now and a few medications. I could not be happier with how this has improved my longevity. Even though I still have a few battles, I have really evened the playing field and will continue to work towards improvement and total well being. Mind, body, and soul.

I read a quote this week from one of my Facebook support groups. A gentleman who has been through weight loss surgery said this is a journey not a destination. I take this to mean we still have to work at this each day and make it a priority. Surgery was a tool to help me lose weight and each day I still need to make choices. Some days those choices will be better than other days. It will not be perfect and I will make mistakes and I will move forward.

Today I am also so very thankful for my family and my extended family. My husband and my son are my life and although we argue just like any family, I am glad to have them in my life. They make me laugh and I love spending time with them. I am fortunate to be close to my sister, my dad, my niece and nephew. Being a part of their lives growing up has been a true gift and we are still very close. I was also fortunate to marry into a wonderful family and we celebrated with them last Sunday.

I do hope you enjoy the Holiday today and get to sample a little of everything. I wrote last week about two different ways to handle the Thanksgiving meal. Today I have already logged what I think I will eat and I’m feeling satisfied with it.

My recommendation the day after Thanksgiving is to eat a little more protein to recover from the carbs. I do plan to do some shopping tomorrow. I am a casual black Friday shopper though. No getting up at dawn to head out for me. I buy a few things, but mostly just enjoy looking and seeing what is out there for the season. We are having a frugal and thoughtful Christmas this year. For my food choices tomorrow though, I will likely start my day with a protein shake or bar to get it started right. I will likely eat a bite of lunch out and will go for some salad with protein like fish or chicken or perhaps some soup with beans and vegetables.

Whatever choice you make, please enjoy the Holiday and celebrate your reasons to be thankful and if you are feeling overwhelmed by this time of year, make a plan to reach out to someone you trust. The Holidays can represent a time of loss and talking to someone can help.

Be well and have a Happy Thanksgiving.

Mandy

Pasta e Fagioli

Sunday has become my day to cook and prepare meals for part of the week. My goal to be healthier has involved eating out less and much less fast food. I usually start early in the day and cut up vegetables for my dishes. I start one meal in the crock pot and simmer all day. I put the cut up vegetables in the refrigerator. I go swimming on Sunday’s and so when I get back, I simply add my cut up vegetables to whatever recipe I start in the oven or stove top. I end up with two to three meals that we can quickly re-heat throughout the week. This has saved me a bunch of time, money, and my health. Today I am making Pasta e Fagioli. I got this recipe off of weight watchers several years ago. It came from a weight watchers member Melanie who lost 49 pounds and decided to make a healthy version of this soup. Its’s delicious, full of protein and good vitamins. Hope you enjoy.

Ingredients:

1 Tbsp canola oil
1 medium onion chopped
1 medium carrot chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tsp chili powder
14 ½ oz can of diced tomatoes
4 cups reduced sodium chicken broth
1 ½ oz uncooked pasta, small shells variety about ½ cup
15 ½ oz canned great northern beans, rinsed and drained
3 Tbsp grated Parmesan Cheese
½ tsp black pepper, freshly ground

Instructions:

Heat oil in a large nonstick saucepan over medium heat. Add the onion, carrot, celery, and garlic. Cook, stirring frequently, until the vegetables are soft, about 10 minutes. Add the ground beef and cook, stirring occasionally until browned. Stir in the chili powder, cook 1 minute. Add the tomatoes and bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the tomatoes are softened and the liquid has evaporated, about 10 minutes.

Stir in the broth and pasta, bring to a boil. Reduce the heat and simmer, partially covered, until the pasta is tender and the soup thickens slightly about 8 minutes. Add the beans and heat through. Remove from the heat, then sprinkle with the cheese and pepper.

Feel free to mix it up a bit and experiment. I use the Italian diced tomatoes in my recipe and also add a little Italian seasoning when I’m cooking the vegetables and meat. I also add a can of red kidney beans. I do not add the cheese to the final product. I let others choose how much cheese to use and I offer Parmesan/Romano cheese blend. Have fun with healthy eating.

Thankful Thanksgiving

Let me be the first to admit I’m already listening to Christmas music and watching Christmas movies. I love Christmas time because of the atmosphere, movies, treats, music, Holiday window shopping, that overall feeling of good will, and so much more. So, now that I have confessed I can honestly say although I am already in the mood, I have slowed down a little to just enjoy Thanksgiving.

I have a lot to be thankful for and my wish is the same for all of you. Now that Thanksgiving is next week, it’s really time to plan. I am blessed that my sister offered to do the main meal this year and I know it will be a super feast. Tonight I’m searching for Jell-O recipes although in all fairness, my Jell-O recipes rarely turn out. Let’s hope this year is different. 🙂

I have a few recommendations for the start of the Holiday season and a few approaches. One approach is eating healthy in the next several days leading up to Thanksgiving. Take a look at my protein recommendations again, increase your intake of lean protein, enjoy fresh vegetables and fruit, and cut back on the treats. Thanksgiving Day give yourself a day to indulge in all of your favorites. Enjoy all of the side dishes, main courses, desserts, appetizers, and beverages. Eating healthier up until the day will allow you a day of indulgence without a lot of impact.

Some people have shared with me they are unable to take this approach because one day of letting go would be followed by several days of getting back on track. I do want to speak to intuitive eating in the future which allows for treating yourself in moderation when you want and moving away from the idea of “cheating”. Until then if you know yourself well enough, plan ahead for the big day. If you are following a weight loss program, plan for the big day now. If you are not cooking, take your best guess at what you will eat and chart it now. Then when that day comes you will feel prepared. If I’m not cooking, I tend to bring foods to the meal that I know I can eat. Eat out of the veggie tray or fresh fruits before the meal so you have less room for the side dishes and desserts. I hope you can plan to have a small bit of those treats and then feel glad you stuck with your plan. Be sure and drink a lot of water to stay hydrated and this will also help you feel fuller.

As for me, since my gastric bypass, I do not have an option of over indulging and I’m okay with this. I do still plan my meal ahead of time for my own sanity because surgery was just a tool and I still need to make the right choice. I can tell you I do plan to have a dessert or two even if it’s just a few bites. I also recommend avoiding the scale several days after Thanksgiving. Even when you follow your plan on that day, the extra sodium intake can cause some water weight. I find weighing the next day or two causes me to stress out.

Whatever approach you take, consider a family activity on Thanksgiving. My family has taken walks many Thanksgivings and this really helps combat the after-meal sleepiness and makes you feel alive. Breathe in the fresh air and find what you are thankful for.

May you all have a very blessed Holiday however you celebrate.

Best wishes to all my readers.

Mandy

Omelet Sandwiches

Sunday’s breakfast is Omelet Sandwiches. This is a family favorite that my mom taught me and now my family loves it too. It is packed with protein and is hardy and filling. I choose to forego the bread because it is not a food my stomach enjoys right now. Feel free though to be creative with the bread. Sourdough bread, French bread, or a grain bread are all great choices. This recipe will serve four and can always be reduced for two or less servings. If you experiment with this and find a new combination, feel free to comment and let me know how it goes.

8-10 large eggs
3-4 dill pickles diced
1-2 Tbsp. butter
Salt and Pepper
1/4 cup Milk, 1% or skim
1 package sliced wafer beef lunch meat, cut up, or you can a use sliced or cubed ham
Variety of cheese (I use 2 slices of Velveeta, 2 slices of Swiss, & 1/4 cup shredded Colby Jack or cheddar)

Directions:

In a mixing bowl, beat the eggs and then add the milk and some salt and pepper. Add the pickles, wafer lunchmeat, and cheese and stir together. In a large skillet, using medium heat, melt the butter. Pour in the ingredients. Let it cook until it starts to bubble. I also like to add just a bit more salt and pepper, using more pepper than salt. I lift the corners with a spatula and watch for a nice golden brown to start. As I use the spatula to check the bottom, I allow more of the egg mixture to seep below. I continue to watch it closely until most of the liquid has seeped underneath and it is turning a golden brown. I then use the spatula to turn sections of the mixture over to cook on the top. I break it up into about four sections. You can do this any way you like. The goal of this recipe though is to cook it more like an omelet rather than scrambling. Once it is golden brown to your liking, remove from heat and serve. Can be enjoyed solo or on top of two slices of bread, English muffins, or croissants. Enjoy!

Weight Bias in Healthcare

Weight bias in healthcare is a subject near and dear to my heart. Having been overweight since I was five years old, I have experienced this a time or two. The reason this is important to me is so other people know how to advocate for themselves in order to get to a problem that may or may not be weight related. I am realistic and aware that weight does increase some health problems. This is the very reason I went through Bariatric Surgery so I could lose weight and my weight related problems. That said not all health problems are weight related. I also do not want the type of person I am judged based on my number on a scale or how I look.

My definition of weight bias is when a clinician cannot see past the patient’s weight or makes assumptions about the person based on weight. This patient must not exercise, eat healthy, or even try to get motivated. I had a clinician who told me once that he did not care what I had to do to lose weight, I should just do it. When I expressed how hard weight loss is for me, he told me that if I were on a deserted Island, I would probably lose weight. Weight bias is when a clinician is not able to perform motivational interviewing to get to the heart of a health issue and leap right to conclusions about this patient and their weight problem.

I read an article by Leigh Richards, a nursing student sharing her own story of weight bias. She had an appointment for a health issue when the physician who really did not know her suggested weight loss surgery. She did so without asking any questions or even getting to know the patient. You can find the article through this link. https://blogs.ohsu.edu/studentspeak/2019/04/26/weight-bias-in-healthcare-an-opportunity-for-action/ What I liked about her article was sharing her tips for fighting weight bias. Her personal experience is that she declines to be weighed unless it is medically necessary. When advised to lose weight she says she asks the clinician what the advice would be for the condition if this were a thin person. She finds clinicians who find value in her as a whole person and she makes her wishes known, advocating for herself. This really resonated with me and I thought it was good advice.

Once I declined to be weighed at my physician’s office and the medical office staff told me I couldn’t refuse. She was so baffled about my refusal and then instantly became indifferent and cold to me. Never mind that the scale is in the middle of the hallway and it seems every time they called out my weight for all to hear. I would often avoid the medical community because I did not want another lecture or the whole focus of the visit to be on my weight. That can be dangerous.

Another article I read reminded me weight bias is more than just what we have mentioned already. It’s also when a clinic or hospital setting is ill equipped to care for overweight patients. They used the example of having gowns that do not fit, exam tables that are too small, equipment that is not big enough or fit right, and discriminating based on weight. This article can be found here: https://journalofethics.ama-assn.org/article/weight-bias-health-care/2010-04

One example I have of this is when I was pregnant with my son and every time, I went to the doctor my blood pressure was really high. The nurse though always used the wrong BP cuff for my size which gives false results. The doctor wanted to prescribe more medication based on this result and I declined. I did take my BP at home and have my co-workers check for me. Those readings were normal. In the end I did end up with severe high blood pressure and pre-eclampsia. I felt though my specialist treated me like my weight was the problem. He told me to lose weight if I wanted another child. Later after doing my research I was shocked to learn how many thin women have pre-eclampsia because I was made to feel it was weight related.

My own personal advice is to advocate for yourself. If you are comfortable with yourself and do not wish to lose weight, speak up. If you do wish to lose weight or change something, that is okay too. The bottom line though is to ask those questions to get the clinician past the weight bias. Being in healthcare I am aware that a lot of attention is on this subject right now. We are realizing as a healthcare team that shaming or blaming an overweight person is not helpful to their holistic care. Find a clinician or healthcare provider that helps you get to your healthcare goals no matter what they are. Advocate they use appropriate equipment.

It was so nice going to my bariatric surgeon’s office. This was one place I was told that my weight is not all of my fault and I was treated with dignity and respect, never shamed. I do realize I was asking for weight loss help, but this team truly knows how to take care of overweight patients without bias. All of the equipment and spaces were designed for overweight patients.

I hope you found this information helpful. If you feel comfortable, feel free to leave a comment about your own experience. My goal in writing this is to help people understand weight bias and not to avoid clinicians or critical check ups because of fear of blame or shame.

Even though this article is about weight bias, I still must say that you should always seek healthcare advise to find out what options are right for you. Once you feel comfortable with your clinician though, you can truly make an informed decision about your own health.

Best of wishes,

Mandy

7 Day Meal Plan Part 3

As promised here is the last part of the 7 day meal plan. For those that have signed up via e-mail I will see if I can find a way to attach all 7 days together. Feel free to change this up a bit and add your own creations. I would also love for you to leave comments here or on Facebook about what has worked well for you.

This last weekend I spent time looking through older cookbooks for new recipes and found a few to try. Our challenge recently has been assuring we get a healthy dinner in with our busy schedule. My son is wrestling now and sometimes we are not getting home until after 7 o’clock. We are committing though to at least finding something at home to eat rather than fast food. I am pleased with how this is going. We cannot eliminate that completely because sometimes it really is easier to make a quick stop. We have greatly reduced this habit though which is saving calories and helping our budget.

For my next blog post, I’m working on an article about weight bias in healthcare and I will share it with you shortly.

Until then, here is Friday through Sunday.

Meal	Friday	Saturday	Sunday
Break.	1/2 cup Cottage Cheese mixed with fruit 1 oz cheese	Mediterranean Omelette: 2 Egg Whites 1 Tbsp chopped Tomato 2 Tbsp chopped spinach 1 tsp pesto 1 tsp grated Parmesan cheese	1-2 Scrambled Eggs with diced onions, bell pepper, spinach or other vegetables 2 slices Avocado
Lunch	Crab Melt: 2 oz crab with favorite seasonings, 1 tbsp light Mayo, 1 tsp celery, 1 tsp green onion, 2 slices tomato 1 oz cheddar melted on 1/2 English Muffin	Tuna Salad: 1 can Tuna 1 Sliced Almond 1/4 sliced Medium apple 1 tbsp chopped celery 1 tbsp salad dressing 7 fresh spinach leaves	3 oz. baked, broiled, poached, or BBQ salmon with preferred seasonings 1/4 cup rice or 1/2 potato Vegetables such as Brussels sprouts, green beans, roasted in 1 tsp Olive Oil
Snack	Protein Shake	1-2 cups Popcorn, hot air or microwave 1/2 apple or banana 1 oz deli meat	Cheese stick or 1 oz. cheese 1/2 apple sliced with 1 tbsp peanut or almond butter
Dinner	Spaghetti made with ground beef or turkey & canned Marinara Sauce or just add a can of diced tomatoes, a can of tomato sauce and some Italian seasonings, serve over green beans, Zucchini noodles, or favorite veggies, with 1 oz Parmesan or Mozzarella Cheese	3 oz seasoned Roast 1/2 potato Roasted Vegetables or small dinner salad with 1 tbsp dressing	2-4 Meatballs 1/3 cup Zucchini Noodles with Marinara Sauce 1 Tbsp Parmesan Cheese
Snack	Bean Salad: 3 Tbsp Edamame 2 Tbsp chickpeas 1 tsp fat free salad dressing	1 Hard Boiled Egg 1/3 cup cottage cheese 1 oz nuts or sunflower or pumpkin seeds	6 oz Greek Yogurt 1/4 packet ranch seasoning packet Raw Vegetables for dipping

Have a Happy Ending to your week!

Mandy

7 Day Meal Plan Part 2

Here is part 2 of the 7 day meal planner. Hope you get some ideas from this planner. The last few days I’ve also been going through some old cookbooks to get some new ideas too.

Meal planning helps me stay on track. I buy groceries for two weeks at a time and then in between buy fresh fruit and vegetables. We rarely eat out anymore although once in a while is a treat. We used to eat out every Friday and now have cut back on that. It’s been a few weeks since we did. That said though I am a firm believer you can eat and stay on track at any restaurant. It’s hard these days for me to be able to enjoy a meal out though. If I do go out, I stick to a cup of soup or a small salad. I also share meals with my guys so that I am not overwhelmed by a big plate in front of me.

Hope to hear from some of you if you have ideas about high protein meals you’ve really enjoyed and recommend. Take care.

Meal	Wednesday	Thursday
Break	Breakfast sandwich made with ham or turkey	½ Banana 1 tbsp peanut butter or almond butter ½ cup cottage cheese
Lunch	1 can Tuna, light in 1 tbsp low fat mayo 5 crackers or serve on a bed of lettuce	Green salad with fresh greens, 2 oz. grilled chicken or steak, 1 tbsp. salad dressing, green peppers, red onion, olives, 2 tbsp. cheese
Snack	Ants on a log: 2 tbsp soy nuts 2 tbsp. light cream cheese 4” long celery stick	Protein Bar
Dinner	Grilled Halibut 3 oz. Fresh green beans or Broccoli steamed ½ cup pasta or potato side dish	Chicken Salad Wrap: 1.5 – 3 oz. diced chicken breast 1 Tbsp. light mayo 1 Tbsp. minced celery and onion ¼” slice med tomato 2 leaves Romaine Lettuce
Snack	¾ cup frozen yogurt w/ some fresh fruit, 2 tbsp.	Pineapple blast ½ scoop Nectar Vanilla protein Powder 1/3 cup fresh or canned pineapple chunks 4 ice cubes 4 oz water

7 Day Meal Planner Part 1

Hope you are all having a great weekend. I have put together this 7 day meal planner using some of my favorite meals and papers my dietician has put together for me. This is a general guideline and I did not calculate the daily calories. This is a high protein diet and lower carb although not Keto. Always remember to check in with your healthcare expert to see what food plan is right for you.

If you get hungry at the end of the day, you can always add a fruit or vegetable with another small protein. I’m curious to see if you find you have more energy when eating lower carb and higher protein. My dietician has taught me to choose lean proteins first, then fruits, and vegetables and if I have anything left to choose whole grains or a carbohydrate. This meal plan does have some fruits and vegetables.

I am excited about trying some of the recommendations. For example, I do eat a lot of tuna. I’m going to add the celery to my tuna to change it up a bit. Have fun while giving this a try. You can always substitute your own favorite dishes. If you only eat vegetarian, I recommend talking to a dietician or doing some research on the web to find some good high protein recipes.

This might also help as the Holidays approach, eating this way in between parties and family gatherings. We still want to have some treats now and then and don’t want to completely deprive ourselves of that. Even though this guide does not list treats, it’s okay to have them once in a while.

Since I am still new to the blogging system, I am having trouble putting the whole table in at once, so I have divided into a few parts. Take care and good luck.

Meal	Monday	Tuesday
Break- fast	1-2 Hard-Boiled Eggs 2 Slices of Avocado	1 cup Oatmeal, high protein with a few Tbsps. of fruit and a splash of cinnamon or honey
Lunch	Mexican Pasta Salad- Allrecipes.com or similar – 1-2 cups	2 Cheese Sticks rolled in 2 slices of deli turkey or ham 5 crackers
Snack	1 oz. of nuts 1/2 cup fresh fruit	Protein Shake or smoothee: Try Mocha protein shake over some ice for an iced coffee flavor
Dinner	Taco Salad 1-2 cups made with ground turkey or lean beef, black beans, lettuce, tomatoes, sour cream, olives, cheese 8 Tortilla chips Salsa	Homemade soup or Chili 1-2 cups 2 Tbsp. cheese 5 crackers
Snack	6 oz. Greek Yogurt with 1/4 packet ranch seasoning packet Raw Vegetables for dipping	1/2 apple 1 Tbsp. peanut or almond butter 1 oz. nuts

Mandy’s Health Journey Update

Happy Friday readers! I have been trying to post all week. I’m sure you are all busy as well. My teenage son has transitioned from wrestling to football. He also plays in the band and so we had a band concert this week in addition to his wrestling practices. He also had a drama event last night and plans to audition for the school play. I am excited he wants to be so involved and do what I can to support this.

I am loving this blog journey too and hope to reach as many people as I can to offer encouragement and hope.

On Monday I took the three plus hour drive to the bariatric center where my weight loss and surgical team work out of. Every time I make this trip I give time to pause and think about my journey. I struggle with eating daily although do find many foods I can tolerate. I will never regret my decision though to save my life. This was the right journey for me.

I saw my dietician on Monday. The bariatric weight loss center has very fancy scales that give you your body weight, fat loss, lean muscle mass, BMI, water weight, and so much more. I’ve done this three times and have been able to compare along the way.

I have lost 76 pounds according to their scale. Ten of those pounds was lost pre-surgery from October of 2018 to May of 2019. From May of 2019 until this November, I have lost 66 pounds. I have lost approximately 72% of my excess body weight. My dietician and I talked about how to get my protein up. I know that keeps coming up right? I am still trying and finding it challenging, but last time was really only hitting 40-50 and now I’m hitting 60-70 consistently with a goal of 80. I’ve lost some more lean body mass, but it has slowed from last time. Another reason to keep the protein up. I have gone from a BMI of Obese Class II to just being overweight! BMI from 41 to 29.

I did ask her about my hair loss. Some GI surgery patients lose hair in this process and that is listed on the information I received before surgery. It is happening to me and fairly significantly. I told my niece I may need to get a wig or weave. I am really self conscious about it, but at the same time I do have a good body image. I try not to let it bother me. Many people in my personal life have told me when I wear my hair up, it’s not noticeable. It has given me new understanding though of what some cancer patients go through. In the large scheme of life and things that can happen, I also feel this is a small thing. It will grow back though according to my dietician.

We talked about the importance of vitamins and I’m grateful she is letting me take one less supplement a day. We reviewed my average eating log for a day and she gave me some tips. She actually gave me another sample meal plan which I happen to love these and have posted about those before. I’m working on a sample meal plan to share with all of you soon as well. Sometimes when you just don’t know where to begin, these are so helpful.

I shared with her my experience of being able to eat small bites of sweets now and then, but large quantities make me ill which is part of the surgery process. She said her goal for me is to get to about 160 pounds and see what that feels like. I’m getting closer every day. The weight loss does feel great, but just knowing I have drastically improved my health is the best reward for me.

Although the drive up and back is long, it is reflective. I thought about the beginning of the journey and commitment I made, the trips in between, my visits to the Psychologist, my pre op training, my post op training, and surgery day. I consider this a life journey because the surgery was a tool. It is not an instant cure for my eating disorder. I will need to work forever at this. I am taking each moment by moment and giving myself the credit for getting this far. I’ve learned many things along the way.

I thank you all again for reading. I will post again sometime this weekend a sample meal plan that is basic, but maybe something easy to start with. Tonight I am off to the theater. My son and I have season Broadway tickets. Tonight is Miss Saigon. Doing these little events when I can also helps me stay on track and keep me excited about this process. Tare care.

Mandy

Where to begin

Life can be overwhelming with busy jobs, personal lives, children, pets, and other commitments. Thinking about losing weight or getting healthier can be stressful. We see diet and health commercials wherever we look. What is the right plan for you?

First, I suggest slowing down a little. Take some time for yourself to make a list of your goals. I suggest finding a place with no distractions. I know this is not always easy in our busy lives although this is a must. Maybe your favorite coffee shop or a favorite spot you like to visit. Take a notepad or something to write on.

I would make a list of priorities. For example, maybe you are very healthy and want to get more exercise. Maybe you only want to lose a few pounds. I have shared before that it is extremely important to love yourself at any weight. If you are healthy, fit, and overweight, maybe you do not need a drastic change right now. Take direction from your nurse, dietician, or physician regarding your nutrition and weight goals.

List your goal though. When I did this, at the top of my list was all of my health problems. Type 2 diabetes, Charcot Foot, high blood pressure, high cholesterol, metabolic syndrome, sleep apnea, etc. My mom passed away at 46 from the same problems and I was already in my mid 40’s. I was ready to make a drastic change. As I shared I have been successful on other weight loss programs which did keep my health issues at bay for a long time. It was in my late 30’s and early 40’s I could not seem to keep the balance any longer.

Bariatric surgery is not for everyone and I’m here to support you even if that is not your path. As for me, I will not regret my decision any time soon because the key is that it was right for me.

After you’ve made a list of your priorities, make a plan for how to get there. Perhaps the first step for some is counseling. Counseling and behavioral therapy can really help if you are struggling with self image, depression, isolation, eating disorders, or anxiety. This is really a great first step and takes courage to do it. You will not regret asking for help from a professional. Your therapist or counselor can also help you realize what your goals are and how to get there.

Whatever your goal, start easy and work into it. If it’s more exercise, decide what you will do and start with a few days per week. Your notebook paper should have your goals, a plan, and some ideas to get there. Once you’ve kept that commitment then build up to the goal. If you want to lose weight and do not know which program to use or where to start, maybe start with a basic app to start just tracking your current calories. Then slowly work to improve your targets. One trick I practice is if I eat way more one day than I should, the next day I do not stress about getting back to the right calories. Sometimes the next day my goal is simply to be under calories from the day before even if it is not meeting goal. It’s still a victory! You could even start more basic than this and spend some time just being more mindful around meal times and snack times. I’ve also known people including myself who did very well eating off a meal plan already made up and ready to go. I will provide some examples of this in the near future.

I want you to know it’s not always all or nothing. I still enjoy a treat now and then and I do count it. My goal in writing today though is to help you take the overwhelming out of not knowing where to start.

Please feel free to message me on Facebook or leave a comment here. I wish you the best as you start a journey whatever that journey might be.