Diet Journaling Tips

I have struggled with binge eating, and find it very helpful to keep a diet journal. By keeping track of what you eat on a given day, you’ll be able to see that you are not always eating because you are hungry. By following these diet journaling tips, you’ll be able to track patterns in your eating that may be sabotaging your weight control program.

Plan Ahead

Each night before I go to bed, I plan and write out what I am going to eat the next day. Keeping track of calories is important, so I use a handy online resource that gives the calorie counts of common foods. My goal is to eat 1500 calories a day, so I plan my eating around that number. If I’m eating out, I pull up the online menu for the restaurant and plan my menu accordingly.

Identify Triggers

Life doesn’t always work out as planned, and when things go wrong, it’s tempting to look in the refrigerator for comfort. Before I break open a package of donuts and start eating, I write down why I am craving these donuts. Has someone hurt my feelings and I need a hug? Do I need to speak up and clear the air with the other person? How can I solve this problem without turning to mindless munching?

Forgive Yourself

Don’t beat yourself up if you have a bad day, and don’t stick to your program. Get back on track as soon as possible, and keep working towards your goal of having a healthier body.

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Replace Jealousy with Congratulations

It’s so easy to be jealous when someone else is successful. You may be at a place in your life where it is all you can do to keep putting one foot in front of the other, and are praying that your life improves as quickly as possible.

You watch your neighbor zip by in a new Porsche, while your car is in the shop for the second time this week. A big job promotion that you were counting on goes to someone else, or your friend is flying to Paris for vacation, while you can barely raise the funds to drive to the next town.

Replace thoughts of jealousy with congratulations. Paul got a new Porsche, good for him. Just think of the fun your friend will have in Paris seeing the Eiffel Tower, hitting all the French bakeries, and visiting all the neat museums. What a wonderful opportunity to learn about a new culture!

It will require a lot of practice to replace jealousy with congratulations, but after awhile you will truly feel happy for the success of others.

Savor Today

My devotion this morning contained a lot of food for thought. So many times, we are looking ahead to what is going to happen in the future. Things will be better when we retire, hit the lotto, or can go on that dream vacation. While there is nothing wrong with planning ahead, continually thinking about the future doesn’t allow us to savor today.

Don’t be in a hurry to move on. There is beauty, purpose, and meaning in what is happening today and the way we choose to respond. Breathe deeply and be in harmony with today. Feel today’s feelings, and solve today’s problems. Enjoy the gifts of today.

You have been given you the strength to cope with the problems of today,and that same strength will be with you when tomorrow comes. Savor today, and be grateful for all of your blessings.

Find the Positives in a Bad Day

Wouldn’t it be nice if we could only have good days? All of our plans would turn out just the way we planned with no obstacles to get in our way. Unfortunately, that’s not how things work in the real world. Things break, we lose our keys and can’t get in the house, or our boss yells at us and makes us cry.

I do a self-development exercise every night before I go to bed, that allows me to find the positives in a bad day. This exercise is called What’s Going Right and Why. What are three things that happened in your day that went right? Let me give you some examples: I ate whole grain cereal and wheat toast for breakfast. Why? I want to eat healthier and have more energy. My husband got mad that I didn’t clean the house, and I wanted to get mad and yell back at him, but I didn’t. Why? Getting angry would just make things worse, and I knew if we talked after we had a chance to calm down, that we would come to a better solution.

Doing this exercise faithfully helps me realize that when everything seems to be going wrong, there are still a lot of good things happening in my life. Give it a try, and see if you can find the positives in a bad day. You’ll be a better person for making the effort.

Exercise and Fitness After 50

As we age, it becomes more of a temptation to slow down and taken it easy. Most of us lead very busy lives with work and family obligations, and exercise is just one more thing we have to make room for in an already overcrowded schedule. Joining a gym can be expensive, not to mention the embarrassment of having to parade around in skimpy workout clothes. Never fear, I have some workout tips that will make exercise and fitness after 50 not only enjoyable, but also pleasing to a pinched pocketbook.

I read an interesting article that suggested combining a favorite activity with exercise. For example, listen to your favorite music while lifting weights. Hit the mall and window shop while you’re doing laps. Pull out your camera and take some photographs on a nature hike. Do you like to exercise in a group? Join a yoga class. You’ll be exercising your body while meeting some new people.

Just to be on the safe side, consult your doctor before undertaking any exercise program, especially if you have pre-existing conditions such as high blood pressure, heart disease, or diabetes.

There is no reason exercise and fitness after 50 has to be boring. By combining exercise with activities that you enjoy, you’ll look forward to your workouts and be improving your health at the same time.

Happy 4th of July

Happy Fourth of July! Does anyone know why July 4th is a significant day in history? July 4, 1776 was the day the Declaration of Independence was adopted by the Continental Congress, and the United States was declared independent from the Kingdom of Great Britain. What a day to celebrate!

Too often we take our freedom for granted. We have running water, a warm place to call home, and the freedom to express our opinions on any subject. In many parts of the world, people don’t even have these basic necessities, and speaking out can result in a swift trip to the jailhouse, never to be seen again.

What I find equally exciting is the freedom to create the life of your dreams. You have something unique and special to contribute to the world, so if you have a dream, go after it, and don’t let anything or anyone stop you. This is an area where it is invaluable to have the guidance and support of a life coach, to help you over the rough spots. I would be honored to take this journey with you.

Once again, Happy 4th of July. Spend the day relaxing, eating good food, and enjoying friends and family. It’s great to live in the land of the free.

Fewer Women are Dieting

Dieting is almost a national obsession in America, especially with women. We want to look slim and trim in our clothes, and strut down the beach in our bathing suit during the summer. Some may try Weight Watchers, others may count calories, and quick fix diets like the Cabbage Soup and HCG are popular with those who want to lose weight as soon as possible. Sadly, most diets do not work in the long run, and slow down the metabolism. Feeling deprived, many dieters throw in the towel, and go back to their old habits.

“Happily, fewer women are dieting and are accepting their bodies with a little extra weight,”according to the NPD Group.” In a survey conducted in 1992, 35% of women said they were dieting. In a survey of 3800 adults conducted in 2012, only 23 percent of women were dieting.

Instead of going on and off diets, more women are making good eating habits a part of their lifestyle. “The newer thinking is personal empowerment for change and making small changes over time that are more doable for the individual,” said Madelyn Fernstrom of the University of Pittsburg Medical Center.