Tag: Self-Care

We Must Cultivate Our Own Garden - Voltaire

🌷Tend To Your Own Weight Loss Garden🌿

🌷We Must Cultivate Our Own Garden – Voltaire 🌿

Just a little ‘Spring-Inspired” Mindful Musing introspection as we finish up the month of March.

🐉Untended gardens look wild and overgrown. Overgrown with weeds means the plants are at the mercy of animals and insects. Sometimes, a neglected garden looks pretty on the outside, but get up close & you’ll see all the lost potential. Don’t let a few wild off-plan days ruin all the efforts you’ve planted in the past. Seeds take root somewhat quickly, but sometimes, sprouts may take weeks or months.

🌀We MUST tend to our own personal gardens of weight loss & maintenance. It is not optional, we must take care of ourselves & place our personal needs at the top of our lists (most days!). Old habits will creep back into our routines & it could lead to a complete collapse of our other hard work to lose or maintain weight.

🎋I chose the Voltaire saying “We Must Cultivate Our Own Garden” for this post because it sums up all the prepare-for-spring ideas I had for this month of March. When we focus on mini-goals each day or week, looking at the calendar or our watches becomes unnecessary. Instead, we can measure the passage of time by what we have or haven’t accomplished. We can look back and see what we learned & what still needs work. This gained knowledge marks the time more than any calendar could…or SCALE for that matter!

🍁We cultivate our weight loss wins by working on creating better habits that will serve us well for the long term. Review your larger goals & break them down into their components. See if you can create a routine for regular ‘maintenance’. A garden has to be attended to regularly, because if you just gave it everything it needed in one day, it wouldn’t help with the growing process.

🔆We are the owners of our own unique ‘gardens’ of functional routines, joy, fitness, & food, so we have to take responsibility for nurturing the seeds of our personal growth. No one else is going to magically know what you need unless you have taken the time to identify what those needs are…and even then, you need to tend to those needs on a regular basis. Never forget that YOU are in charge of you!

🌞Sunshine is a key nurturing agent for our mental health & it also reminds us to get outside and enjoy some fresh air. Spring is a great time to get some more outside time.

🌸So, pull out the weeds, drink plenty of water, and tend to your own soil so you can grow more confident, joyful, and secure in your ability to lose/maintain the weight. 😊

😁I am ‘rooting’ for ALL of you! Let’s do this. The time is now.

How will YOU tend to your weight loss garden?

🌷We Must Cultivate Our Own Garden - Voltaire 🌿

🌷We Must Cultivate Our Own Garden – Voltaire 🌿

(And fyi: I do not garden as I have zero patience for it. My plants think they live in a desert!) 🌵🌵🌵

Chicken & Broccoli Omelette with minced garlic will leave you full for hours

🕰Want to Feel Full for Hours? Take the Time to Make a Filling Breakfast! 🍳

🕰Want to Feel Full for Hours? Take the Time to Make a Filling Breakfast! 🍳

🕰Want to Feel Full for Hours? Take the Time to Make a Filling Breakfast! 🍳

Mmmm. A great omelette & breakfast fills me up for hours! 🍳🍳🍳I always think I don’t have the time, but many days, I really do! I just have to nudge myself to nurture myself.

  • 4 oz liquid egg whites (1sp)
  • 1 tsp olive oil (1sp)
  • 2 ounces pre-cooked grilled skinlesschicken breast with herb seasoning (by my air fryer this weekend) (1sp)
  • Minced broccoli, onions, & 1 clove of garlic (0sp)

🍏Equals 3 glorious filling sp!

PLUS

  • Half serving of Air fryer Cauliflower (0sp)
  • Fresh Cauliflower tossed with 1 tsp of olive oil is 1sp for whole batch, but I only had half.
  • Bake at 400 for 16-20 minutes, tossing 2-3 times.

PLUS

A beautiful garnish of clementine, cherry tomatoes, and a few green apple slices (0sp).

EQUALS

👍A beautiful 4sp breakfast that leaves room for my 3sp cappuccino!☕️

🕰Total time in kitchen: 20 minutes from opening the fridge to sitting down to eat. And that includes making the coffee in my Nespresso maker.

😁Taking the time (on some days) to make a filling, fabulous breakfast is totally worth it!
YOU are worth making a great breakfast for!
Take care of YOU and enjoy that satisfied, full feeling for hours!  This is fundamental self-care!

Take some time for yourself

🌻Anti-Grazing Strategies: Nurture Yourself With a Bit of ‘Me-Time’🌻

I am always looking for ways to keep myself from grazing my way through my kitchen and pantry. Over the past year, I have worked on many Anti-Grazing Techniques. Self-Care is one of my main ways to distract myself when the need to feed strikes. Stealing a few moments to nurture my mind, body, or spirit is a necessary part of my personal weight loss journey. Today is the first day of Spring & it seems fitting to chat about personal growth.

So, following my self-care logic, if you don’t carve out any ‘me time’, how can you properly nurture yourself? Living life ‘beyond the scale’ involves looking to things other than food for personal happiness and satisfaction. Seeds need fertilizer and fresh soil to grow, and just like seeds, we must attend to our own needs or we cannot continue to progress in our ever-evolving, lifestyle change.

🌺When is the last time you made time for yourself? 🌺
Make sure that you carve out time each day, or at the very least, each week, for yourself.

🌻Sooooo….What should you do during that time?
Here are a few ideas & please feel free to add your own ideas in the comments section:

  1. ⏱Take 5 minutes of Quiet to use for meditation, prayer, a cat-nap, or just sit in complete silence. It may not seem like much, but try to sit still for 5 minutes….it is harder than it sounds!
  2. 📚Read for 10 minutes. What to read? Read something that makes you happy. 1 chapter of a book. Set aside 10 minutes to read through a favorite magazine, blog, or an actual newspaper. Just read something just for you that doesn’t involve list-making, planning, or work.
  3. 💇💅Take some time to beautify…this applies to the guys, too! Go get a haircut or just get your hair done. Go get those highlights you have been wanting to try. Go get that manicure or pedicure you have been putting off. Make an appointment right now and put it in your calendar.
  4. ☺️Take time to relax…this is an obvious ‘me-time’ activity, but go get a massage or ask a friend for one or just go to the mall and sit in one of those massage chairs at Brookstone.
  5. 🤗Stretch! Take extra time to stretch at the gym. Download a stretch video. Look at Pinterest for stretching exercises. Take a relaxing yoga class. You’ll feel so fabulous afterwards.
  6. 💡Go to an extra Weight Watchers meeting. Yep. Maybe it has been a rough week and maybe an extra Weight Watchers meeting is just the thing you need to do for YOU this week. Online Only? Maybe just try out a meeting for a change of pace. Not doing Weight Watchers? Maybe spend a little extra time looking over what you are personally doing for health & fitness this week. See if you can come up with some new ideas to take your current routine to the next level.
  7. 🚶🚶‍♀️Pump up your normal walk by taking a walk in a NEW place…a garden, a different neighborhood…a change of scenery is good for your soul.
  8. 🎨Get Creative: Color…Doodle…Draw…Build…Create SOMETHING because flexing your creative muscles nurtures your brain, your heart, and your mind…it is also an excellent anti-grazing technique.
  9. 🤹‍♀️Play! If you have kids, it is easy, but even if you don’t, go to a video arcade or an amusement park. Just go do something that keeps you young at heart.
  10. 🎭Indulge in some local culture…a museum, a show, an arts festival. Just make the effort to go somewhere that will stimulate your mind, not your appetite.
  11. 🏀 Play a sport or go see a sporting event. Your mind will enjoy the distraction of the game and your body, obviously would enjoy the exercise or even the excitement.

Whatever you choose to do to nurture yourself should be non-food related. We do use food to nurture, but marching forward into Spring refreshed & renewed can be enhanced by taking a bit of ‘me-time’. Coming up with your list of how to nurture yourself can be part of your own anti-grazing strategy or just a way to be kind to yourself.

🌻What do you do when you have a bit of ‘me-time’?🌻

Beat The Post Vacation Blahs by Reliving your Vacation after you are home

Beat the Post-Vacation Blahs

Let’s talk about beating the post-vacation blahs……or rather, this is about the ‘post-event’ blues or ‘post-vacation’ blues…or post wedding blues…could even be the post ‘new years’ blues because when there is so much excitement around an event, there is bound to be a let-down period. Going away in February is, of course, a great way to beat the Winter Blahs, but I think having an overall How-To-Beat-the-Blahs strategy is a great idea in general….any time of year!  I am all about having strategies for dealing with my life mindfully vs. using food to handle things mindlessly.

I just got back from a week in Disney World and I am sharing what I do to get over my Disney / Vacation blues. Please share how you get yourself back up after a trip or a big event.

So, I get back from Disney or a Cruise or any vacation at all…..

…what do I do to Beat the Blahs?  Here’s a short list:

  1. 📆I try to pick a date for the next vacation…immediately. Why? Because that way, I immediately have something to look forward to!
  2. 📸I download the photos and try to use them for fun…maybe I email them to family or plan for a holiday card or make them a screensaver or order a mug with a photo on them, or (gasp) have 1 printed from Shutterfly so I can actually frame it and enjoy the real deal!
  3. 🎁I figure out how I will use any souvenirs I have brought back with me. Maybe it is a pad of paper with the logo of somewhere? I will start using it right away. Maybe it is a pen? I might put it near the phone where I know I will use it or put it in my purse. Maybe it is a snack or some coffee beans? I will make sure I eat / drink the item sometime within the first week back home.
  4. ⏰I give myself a week to acclimate to life post-vacation. This way, I do not feel too rushed to unpack and run back into my routines. I try to start with the laundry and go from there. It feels less overwhelming that way. I used to try to get it all away within a day, but it would exhaust me and ruin that post-vacation happy feeling.
  5. ☎️☕️Relive the vacation by sharing the experience with friends over coffee or by working on a digital photo album or calling someone who would share my glee over my travels.
  6. 😎When I plan a vacation, I try to build in 1-2 days of recovery time…as in, if we have a whole week, I will not be away the entire 9 days, I will make sure we are back on a Friday, so we have the weekend to recover….or if it is a shorter time span, I would rather come back after 3 days and know that everyone has at least one full day to sleep in and ease back into life than spend every last moment at my destination and then head back to work or school. It is too much and that doesn’t help the vacation blues at all.

  7.  🤗Be grateful. Whenever I take the time to focus on the fact that we can get away at all, I feel nothing by thankful and grateful. It is hard to be too mopey, when you are counting your blessings. I try to drill this home to the kids as much as I can.

Having a plan to beat the Blahs is key to not letting yourself get swept up into emotions or get too mopey. I eat more when I am mopey, so I have to be super-mindful post-vacations.

But I went away during this hard month of February, so no Blahs in Disney World. I will float on the memories as much as I can. The sunshine was wonderful! Wearing short sleeves was great, too!  We do what we can to fight the mopey feelings…instead of eating the emotions.

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