Mindful Monday – Healthy Living: Make Life Changes to Help You Achieve Your Goals

Welcome to Mindful Monday – Healthy Living! Each week I try to examine 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 attempt to live in the present. Come and join me on my journey. You never know what you will learn about yourself.

…to all of you who have left comments and cheered me on and are interested in accompanying me on this journey to healthy living! Together, we can offer support and ideas to make this road to “healthy,” a fun journey!

Here is who joined me for the journey last week:

Annika PerryShe shared a yoga class video she has just started doing check it out!

Retired – No one Told me!

Erika Kind

Van by the River

Judy from Edwina’s Episodes

Janice from Jem’s Books

Bee from a Spirit of Healing

Amy from Reade & Write

From World’s Kitchen

Michelle from Book Chat

Last week we talked about setting goals. How did everyone do? I can’t emphasize enough that if you do not set a goal you will not be able to follow through on fulfilling your dreams. This goes for just about anything you want to accomplish in life.

The next logical step after setting goals is finding ways to help achieve those goals. Figure out ways to make small changes to help you achieve your goals.

Since my journey is to lose some weight, here are 5 changes you can make in your life to help you lose weight:

  1.  Journal your food intake. You can do this by the written method (like I do for my Weight Watchers points) or you can download a food app. I have a friend who is using Fitbit on her iphone. I decided to give it a try in addition to counting Weight Watcher’s Points Plus points just to see for sure how many calories I am consuming. In addition, this app has a pedometer built in so as long as you carry your phone it will track your steps. Healthline.com
    has a great article called, “The Best Weight Loss iPhone and Android Apps of 2015,” to help you find something that will work for you.

    2.  Drink more fluids. This is the one thing that the Fitbit app is teaching me. I do not drink enough. People who drink more fluids lose more weight. It is a simple truth. The extra fluid we drink helps to flush excess fat from our body. It also keeps us feeling fuller. I was amazed to find out that many times when I thought I was hungry, I was really thirsty. Here is a link to a blog that breaks down the “skinny” on different water intake apps you can read: blog.addapp.io.


3.  Clean out your pantry. This is the first thing I did. If I can’t see the food, then I don’t want to eat it! My husband loves to munch on cookies and chips. This was really hard for me. Every time I went into the cupboard there were all the things I couldn’t have staring me in the face! So, we made a deal. He hides his snacks. I have no idea where, and that works for me. Out of sight – out of mind! Now, all I find are my healthy choices, fruit, cut up vegetables, Greek Yogurt… This really works! Try it!

4.  Brush your teeth after eating. I learned this during my Weight Watchers meetings a few years ago. The simple act of brushing your teeth after you have eaten cleanses your palate. It creates an instant brain connection that you are done eating. Once I have brushed my teeth, I don’t want to eat again. This one works for me too.

Image credit: Ali Express Free Pedometers

5.  Use a pedometer. You would be surprised how much you actually move in a day, or maybe not. Either way, using a pedometer is a great way to determine if you need more exercise. The Mayo Clinic advocates that you get at least 30 minutes a day of physical activity. That is really doable if you think about it. I try to walk at least 30 minutes a day. That does not include the trips up and down the stairs I make or any of the other activities I do around the house. There is new information out that says moderate activity is good. In other words, you do not have to go to the gym and kill yourself working out.

Now that you have some helpful hints to help you attain those goals… where do you go next?

I always seem to start with food. Everything in weight loss is linked to what you put in your mouth. In the winter months, I want to eat more. It makes sense, it’s colder so we need more fuel. I don’t know about you, but I love soup. Here is an easy recipe to control your calories, increase your intake of vegetables, and to still eat something hot. Add 4 ounces of lean meat of your choice and you have a satisfying meal!

Silver’s Veggie Soup

I use two containers of fat-free, reduced sodium chicken or turkey broth and pour them in the pot. Next I add whatever vegetables I have. I love using the red or purple cabbage, rainbow kale, onions, celery, green peppers, zucchini, mushrooms, canned tomatoes, hot chilies, etc. Sometimes I add canned bamboo or water chestnuts. I do add Mrs. Dash Seasonings and some reduced sodium soy sauce. This is just my particular taste. I bring the ingredients to a boil and simmer for about 10 minutes. When it is finished I let it cool. I spoon the soup into freezer containers and pop them in. This way you always have something healthy to eat even if you are busy. All you have to do is defrost, reheat, and eat!

My grandmother used to call this everything but the kitchen sink soup! However, back in those days, she made her own broth using chicken, turkey, pork or beef bones.

Followers of paleo will love this great site, called Paleoleap.com
which shares a recipe on how to make your own bone broth. Nutritionists claim that this old-fashioned recipe is a sure way to better health. Our grandparents knew what they were talking about!

Paleoleap, says:

“Bone stock contains 2 important amino acids – proline and glycine – in addition to minerals and collagen.

  • Glycine supports detoxification and helps the body synthesize collagen. It aids in wound healing and supports the release of growth hormones.
  • Proline tightens and builds cell structures, strengthening them. A strong collagen structure heals leaky guts, reduces the appearance of cellulite, and improves the strength of skin and vein walls.”

I did well again last week with my weight loss efforts losing 2.6 pounds after my crazy eating celebrations during the holidays. This has been my battle. I seem to keep losing and regaining the same ten pounds over and over again! It is time to break the cycle.

I attribute my weight loss success to using my new NutriBulletRX and the fact that I track everything that goes in my mouth. In addition, I believe that all the comments and encouragement I receive from all of you has played a huge part in my success.

I did substitute several breakfasts with pea protein shakes and this allowed me to splurge and have a few more choices that have more calories. On Friday, I enjoyed a healthy portion (2 cups) of homemade chili with my husband! I still lost weight when I weighed that next morning. I would say that is a positive choice!

StayFitCentral.com explains why pea protein is better than whey protein for weight loss. It seems to work for me, but I will let you be the judge on whether it works for you or not. I found my pea protein powder at Whole Foods.

I did walk the dogs a few times this week. Exercise will always be the bane of my existence because I think I have more important things to do. It did work for me to schedule the activity like I suggested last week.

Image Credit: Turkdepo.net

If you would like to join me in your own healthy living journey, please do. Use whatever program works for you. You do not even have to follow a program if you don’t want to. The whole idea is to start thinking about ways that you can become healthier and fit. This includes going gluten-free, fat-free, lactose-free, starting an exercise program, or even a new way of eating such as becoming a vegetarian. If it has to do with becoming healthy, write about it!

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 healthy living supporters that others can visit to gain motivation on each of my Mindful Monday Healthy Living posts. Together we can become healthier!

Remember, this is not a challenge.  Each of us has different goals that we wish to attain. This is an offering of support and a place where my online community can come to participate in attaining a healthy lifestyle.  If you would like to join in with your own Mindful Monday – Healthy Living goals 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.  My main aim here is to give and get support to become more mindful of my journey to healthy living.

Thanks for being part of my fabulous journey to a healthy lifestyle. Don’t forget to share your journey. ❤ No matter what your goals are in becoming more healthy, together we can do it!


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