on accounta there ain't no
junk in the house no more
"Little words never hurt a big idea."
Howard Newton
It takes a large collection of small goals to add
up to a big goal. We all need to follow through with these smaller goals
to achieve your main objectives. However, is your big goal in jeopardy
if you don’t achieve all of your smaller goals 100 percent of the time?
Slip-ups are expected in anything. It’s important not to get discouraged
and instead learn from what caused you to miss a goal. Obviously, we
want to accomplish all of our small goals if possible, but it’s also
important to keep these goals in prospective. The ultimate mission is
the long-term goal, so remember to keep this is mind and not to get
discouraged when you miss a couple of smaller ones.
Dieting Tip
When I eat, I’m still hungry. What can I do?
A lot of times, the main reason for a persistent appetite has to
do with food quality rather than food quantity. Some examples of
food choices that will leave you hungry:
• Eating junky carbs
• Not eating protein or enough protein
• Not eating complex carbs with a good dose of fiber
• Not eating enough fat
Concentrate on food quality and calorie distribution throughout the
day. Try things like:
• Eat more calories during breakfast and lunch
• Have a good dose of protein with each meal
• Never eat carbs without protein
• Have some good fat at every meal
• Eat plenty of fiber
• Get some of that fiber from raw veggies (lots of chewing!)
• Drink plenty of water
• Have some protein and healthy fat, plus fiber with every meal, to
provide satiety as well as slow the emptying time of the stomach.
• Try an apple and some nuts, or cheese and whole grain crackers.
• Start keeping a food diary of what you are eating. Note how much
you eat and how you are feeling when you eat – is it true hunger, or
is it related to boredom, depression, stress, anxiety, excitement,
or fun? It may bring awareness to your eating habits.
Exercise entirely in 10-15 minute blocks of time this week
While physical in nature, this Action Step is designed for your head as
well. By only exercising in small time segments this week, you will realize
how easily fitness can fit into your life. All exercise does not require
90-minute weight lifting sessions, 20-mile bike rides or all-day hikes. In
actuality, it can even be spontaneous. This week’s healthy habit is about
taking advantage of unexpected opportunities, chances to get healthy that
can happen at any time or on the spur of the moment. These 10-15 minute
exercise sessions are timely ways to practice finding those unexpected
moments.
Think ahead about when you might find possible time blocks this week. Go
about your normal day and keep an eye out for chunks of free time. They
could appear while waiting for your son’s baseball practice to end, or while
dinner is simmering on the stove. Training your mind and body to look for
small bits of time is a skill and takes practice. Before you know it, you’ll
be asking "how can I sneak in fitness now?" at the first sign of idle time.
The best part of this Action Step, and of finding unexpected opportunities,
is that it frees up time for other things. By finding a few 15-minute blocks
for fitness each day, your trip to the gym may not be necessary. Enjoy some
time for yourself. Play with your kids. Read a book. Whatever your passion
is, take this time to fit it in your life.
