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! Don’t forget to do a pingback in your post so I can find you! ❤
I hope you will visit the blogs of all who joined me for the journey last week – Many of these folks left comments on my post:
*Check out these articles she found on the issues of standing vs. sitting: http://www.sciencealert.com/sitting-for-long-periods-is-no-worse-for-your-health-than-standing-study-claims, and http://ije.oxfordjournals.org/content/early/2015/10/09/ije.dyv191.full
Welcome to another week of Mindful Monday – Healthy Living! Today I want to talk about to do when your diet stops working. There are a number of causes for this. Plateaus, eating too much, not eating enough, water weight, etc. Sound confusing? Believe me, it is! There is such a fine line for weight loss. At least, there is for me. How about you?
WHAT DO YOU MEAN – I’M NOT EATING ENOUGH?
If you decrease your food intake below 1,200 calories a day your body slows down your metabolism because it thinks it is starving. I also notice that if I don’t eat at regular intervals I feel cold. Now, part of that has to do with the fact that I do not a thyroid gland. The general idea here is that I need to stoke my inner furnace (my metabolism) to get my body working correctly. That is also why going for a walk warms you up.
However, there is evidence that says eating six mini-meals really does not keep your metabolism ramped up. Here is an article on WebMD that says if you eat six mini-meals a day you actually get hungrier!
Curtail Your Food Rewards
When you go out for that walk or run do you reward yourself with food when you return?
You know the syndrome… I’ll just have a bit more of that food because I just went for a walk or a run! I exercised and I DESERVE it! I don’t know why we do it but we do. We think that our little bit of exercise allows us to splurge and EAT more. It gets me every time. I overestimate how much I burned vs. how much I ate. DON’T do it!
You DRINK too many DIET sodas!
I was really surprised when I read the research on this topic. Diet sodas should help us lose weight! The thinking behind the conundrum is that diet sodas trick your body into thinking it has had something sweet so you hold onto your calories. Some studies say that the artificial sweeteners found in the sodas increase your insulin levels. If you are a diet soda drinker – TALK to your Doctor about this. Get advice on how many (if ANY) diet sodas they say you should consume. Once again, I think moderation plays a role in determining the best course of action.
Health.com gives you “Ten Reasons to STOP Drinking Diet Soda NOW!”
I do drink at least one diet soda a day. Sometimes I use one in my smoothie. My new drink of choice is naturally flavored sparkling water. I buy the WalMart brand Clear American. I am sure even my European friends have some sort of sparkling water available to them.
One Drink NOT to Eliminate – WINE!
That’s right. You heard me. Research shows that a 5 oz. glass of wine is actually beneficial to your body in the weight loss fight. Once again this is one of those ask your Doctor questions. I am advocating drinking only in moderation! Don’t read into this and make it more than it is.
Builtlean.com has an excellent article about alcohol and weight loss. Please click the link to read the article. They break down how our body metabolizes alcohol and the effect on our weight. Check it out!
The Medeterrean Diet does suggest you drink a glass of wine a day. JUST some food for thought…
Remember, many times the fact that you are not losing weight has nothing to do with your willpower. Sometimes, it is your body talking to you letting you know that you are out of balance. READ all about willpower here.
My willpower is tied to what foods I know are in my house. My husband bought some dark chocolate last week. Of course, I had to have some of it. I tried to be good but the visual of me eating that chocolate was too much for my brain. You see, my stomach did not really want the sweets, my BRAIN did! This seems to be a pattern for me. I will have to work on my WILLPOWER skills.
HOW DID I DO ON MY HEALTHY GOALS LAST WEEK?
I am at a stand-still. No gain… no loss. Everything stalled. We had a cold windy week. I tried to walk and came right back home. It just is too hard with all the dirt blowing around. I live in a new subdivision where houses are being built all around me. It is kind of a mess right now and the blowing dust makes it hard to breathe. I did try to walk the stairs numerous times each day. I walked 4.52 miles this week.
I did make a new dinner that I really enjoyed. I bought the already cut-up butternut squash added some other vegetables and had a great meal! All you have to do then is add 4 oz. of meat, your choice.
Silver’s Butternut Squash Medley
I browned the butternut squash in a TBSP. of olive oil. Then I added a handful of kale, red onion, and fresh peas. I made sure and heated all the ingredients well. I split the pan into 5 servings. I ate off of this all week. I like it with turkey or chicken.
I kept the seasonings minimal so that you could taste the squash and the vegetables. By the end of the week, I did add some red pepper flakes to give it some zip!
My GOAL for this week is to not give up! I know the areas I need to work on. Drinking more water and exercise. Willpower is another issue. I have to be able to walk away from temptation without feeling sorry for myself. My desire is all in my HEAD. Eating smaller portions is another thing I must deal with.
So, here is my mantra for the week. I am going back to basics and slowing down.
How about you? What are your healthy living goals for the week?
Have a wonderful week! 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!