Word of the Day: Diligence

Say it with me now!

“Diligence!”

Definition: Careful and persistent work or effort.

Stick-to-it-ness! Diligence is the key factor  in  your weight loss success. It’s doing the things you need to do to move toward your goal each and every single day. Diligence is what carries you through, when the results are slow and the motivation is lacking. Here are my 4 tips to making sure that diligence becomes a part your daily lives!

 

1.Devise a Fail Proof Plan

Take some time and PLAN your success. Your plan needs be detailed directions of how your day will go in order to achieve your goal, but also needs to be simple enough that you can execute it every day. If you work full time and have children, a plan to workout 2 hours a day and prepare elaborate recipes is probably not ideal. A good plan for a super busy person may be a meal plan with 3 healthy and simple meals and 3 healthy and simple snacks, then a 30 minute workout DVD in the morning before work.

2. Auto Pilot

Once you devise your fail proof plan, write it out and keep it with you. Memorize it!  You need to be able to do your plan on auto pilot. Know your plan like the back of your hand so that even when life throws curve balls you can still get it done! It is much easier to get something done when know exactly what to do.

3. Envision Yourself  Having Achieved Your Goal DAILY!

Place yourself as your new self every day! Motivation fuels diligence. Placing your mind actually inside your new body gets you excited about the journey to actually getting there. Every time you take steps toward your goal (your fail proof plan), you are more and more that new body! Don’t look to the end, look to the now! Live as your new self will live and the body will catch up!

4. Push Through Until You Have a Habit

From the beginning, make a commitment to yourself to push through and execute your plan for at least 2 weeks. They say it takes around 21 days to form a habit but I think that you will be doing yourself a big favor if you fight to stick to your plan for 2 weeks.. It’s short enough to actually do what you say you will do, but long enough to see some results and keep going afterward from your motivation. Nothing says “keep going” like seeing a few pounds lost on the scale or pulling the measuring tape a little tighter! In my experience, after the first two weeks, my plan seems much easier to follow because I have had a few ups and downs with it and feel confident that I can keep on going regardless. I bet you will feel the same!

Questions:

Are you diligent?

What ways do you make sure that you are working toward your goal every day?

Please share! And I hope you are exercising diligence today! 🙂

Focusing On Addition Instead Of Subtraction

Hi Peaches!

Here’s a little food for thought to take you into the weekend.

Focusing On Addition Instead Of Subtraction

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Whether you are cutting calories or just revamping your diet in order to lose some weight and get in shape, it is  easy to get blindsided by thoughts of subtraction.

“I can’t have my favorite dessert anymore.”

“I can’t have a drink to relax whenever I want it anymore.”

“I will no longer be able to indulge as much as I want on the holidays.”

“I can no longer enjoy a movie with a bucket of popcorn.”

“Nights out with my friends will no longer be fun because they are eating all the fun stuff and I am not able to indulge as often.”

This thinking is a sure fire way to NEVER make a a healthy change and NEVER meet your goal!

Instead, fill your mind with thoughts of addition. Just like being grateful for the things you are blessed with in life can completely change your attitude and outlook in life, filling your mind with thoughts of addition can change your attitude and outlook toward your weight loss and fitness goals! When you are excited about what you are doing, it makes the journey a whole lot smoother!

Thoughts of Addition

Instead of thinking about how hard the journey ahead of you is, focus on how exciting it will be getting to the new you. Envision yourself at the end having achieved your goal. If it is weight loss, Set your mind inside that new you and even think of yourself as that new you. Know that every step you are taking is bring you more and more into that new body! No more hoping to be fit one day, you are living fit RIGHT NOW!

Instead of  focusing on all the things that you won’t be eating, focus on all the things that you will be ADDING to your life making it the full, healthy life you always wanted and shuttling you to your end goal of your goal weight, new jeans, or life without medication.

Here are some thoughts to focus on!

  • Am I making sure I am eating 3 healthy meals and 2-3 healthy snacks every day?
  • Am I ADDING some protein to every meal?
  • Am I ADDING a serving of fruit to a few of my meals?
  • Am I ADDING lots of colorful vegetables to my meals?
  • Am I ADDING quality whole grains to my diet?
  • Am I ADDING enough water to make sure I am hydrated?
  • Am I ADDING enough dairy into my diet?
  • Am I ADDING exercise that I enjoy to my day?
  • Am I ADDING enough sleep to my nights to help my weight loss?
  • I am totally ADDING something amazing to my household and relationships because I have more energy and a better attitude!!!

I feel awesome now just after typing those! When we focus on thoughts of addition, we crowd out the thoughts of subtraction. There is simply no mind space left for them to fit!

Questions:

Do you focus on thoughts of addition?

What are some thoughts of addition that you have today?

Have a great weekend yall!

 

 

 

 

 

3 Hour Fasting Glucose Test

Hey Peaches!

Happy Friday!

Well, the first part of this day was kind of a whirlwind. I woke up, washed my face, got ready, and headed to my 3 hour fasted glucose test. In case you missed it, I had to do this because, to my surprise, I failed last week’s glucose test. Man, when you are used to your daily dose of morning caffeine, you sure feel it when you don’t have it. Whew!

When I got to the doctor’s office, they called me back and immediately took my blood. Then I had to drink a sugar drink like the one I had last week but with DOUBLE the sugar in it! I was going to take a picture but the nurse was watching me drink it and it felt strange to try to snap a pic real quick haha.

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Just like this but with 100 grams of sugar instead
For you pregnant mama’a out there who have yet to take the drink, I’m sure that you have heard it is disgusting. Don’t worry to much, it’s not like you will have to hold your nose while you take it. While it is super sweet, the taste is like an extra extra sweet Hawaiian Punch. So it’s not that bad. Just way to sweet to actually enjoy.

After the drink I had to wait an hour, have my blood drawn again, wait an hour, have my blood drawn again, wait an hour, and have my blood drawn for a fourth time. Ow! While the blood drawing was definitely no fun at all, the worst part was the waiting. I brought all kind of things to entertain myself for the long wait like my phone, my Bible, my notebooks and journals, but when the sugar drink kicked in I found myself EXHAUSTED and completely zoned out haha! I perused social media for a while but eventually found even that hard to focus on and just resorted to watching the people in the waiting room. Poor patients. Trying to relax and wait for their appointment while a buzzed out girl with an insane sugar high stares from across the room.

What’s crazy is, I looked at the nutrition information and the glucose drink contained 450 calories and 100 carbs. I know for a fact loads of people have this for breakfast every morning at Dunkin Donuts or Starbucks. How in the heck do they make it through there day???

Finally, the test was done. I anxiously awaited my results……….. and was told I will find out next week. Dang!

To be continued……..

Journaling Your Gratitude

Good Morning!

I hope your week is off to a fabulous start!

Gratitude Journaling

About a month ago, I began taking a few minutes in the morning to journal my thoughts. Some mornings the only thing I journal is the things that I am thankful for. I wanted to share this with you because although it is so incredibly simple, I couldn’t believe the impact it has made on my mood and daily outlook!

All you do is get yourself a journal,

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and then start listing everything you can think of that you are thankful for.

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This is definitely not everything I am thankful for. It’s just an example list I jotted down for you all. I can get pretty deep with my gratitude haha. 
I urge you to try this this week! It takes no time and I promise you it will totally set you up for a great day.

You could even start right now in the comments section!

Question:

What are some things that you are thankful for right now?

I am thankful for all of you readers. Have a fantastic day everyone!

When In Doubt….

Hey Yall!

One thing is for sure when it comes to healthy eating…… there are a BUNCH of ways to go about it.

What makes things so confusing it that we are constantly learning more and more things about nutrition. This is great! We are so blessed to live in a time where we have so much information at our fingertips! But it can also be overwhelming and confusing.

This sound familiar?

“I’m so excited to get healthy! Let’s do this! So, I need to eat my fruits and vegetables. I can do that! Oh wait, only organic ones. No problem. Oh only fruits and vegetables? Oh ok, some dairy too. No, no dairy. Gotcha….I think. Meat is good. Ok I’ll add some steak! Oh only grass fed. Oh wait, no meat except for once a month. I think I got it now. No? Only meat every day of the month? Uh, I think I can do that. As long as I drink it with diet soda. Got it. Ok. What do you mean that will kill me? My head is starting to spin. Eat what I want but keep my carbs low. I think I got it…..sorta. Oh, eat what I want as long as it is a carb? Are you sure? Don’t eat anything at all until next Tuesday. Coconut oil what?………….. I give up. ”

We have to remember that when we are in doubt, we need to just go back to basics. Go with what we know. My very favorite quote puts things into perspective.

“Do what you can, with what you have, where you are.” -Theodore Roosevelt

That’s the only way to keep moving forward through overwhelm! We go with what we know, and do out very best with it!

Think of the things that you know have contributed to a better you in the past and start with that. Make a plan that you are pretty confident you can stick to with a little effort. Did you learn something new lately that you want to try? Add that one thing to your plan! But no matter if you are starting from scratch, starting over, or just trying something new, it is crucial to have a plan. You wouldn’t go to a new place without directions right? You need a plan to ensure your success.

For example, I am trying out the DASH Diet for the month of July. To make sure that I stick to the plan every day, I have been planning my meals for the next day the night before. I won’t always have to do this, but here in the beginning, it sets me up for success.

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The key to getting healthy and losing weight isn’t as much about eating an absolutely perfect diet as it is about doing what you can, with what you have, where you are consistently.

Having a plan that you can consistently stick to will win you the race every time!

Questions:

Do you have a goal that you would like to achieve?

Do you have an idea of a healthy plan that you could be consistent with?

Maybe set a goal and make a plan tonight!

 

Structured Eating

Good Morning!

Happy July 1st! Today is the kick off of Peach On A Diet! and I have already consumed my DASH Diet Phase 1 breakfast of 1 egg, egg whites, and green tea. 🙂 I am so excited to begin! Thank you so much to all of you who are following along and to those of you who post your fitness plans in the TKP Fit Journal every day. Hearing from you all is so motivating and encouraging for me. It just goes to show that we don’t all have to be doing the same thing in order to be help each other. I hope those of you who are posting find it helpful as well!

Structured Eating

I thought since it is the first day of my new diet exploration, I would discuss something that has helped me not only in my recovery from eating disorders but also just in staying on track in general. I know the ladies that comment on here everyday find it useful as well. I am talking about structured eating.

 

Structured eating is a having a plan for your daily eating instead of just winging it. If you are recovering from an eating disorder or trying to lose weight, leaving a healthy diet to chance can be a recipe for disaster. In my case, after 17 years with an eating disorder, my body had completely lost the ability to know when it was hungry and when it was full. Structured eating was crucial in training my body to metabolize food normally again. Structured eating is also a great tool for weight loss. Usually, if you have gotten to a place where you need to lose weight, eating when you are hungry and stopping when you are full is not something that you have mastered. Structured eating is a great way to make sure that you stick to your healthy eating plan. The regular eating keeps you from getting too hungry and overeating at the end of the day, and planning your meals helps you to avoid temptations that are sure to arise in daily life.

A typical structured eating plan is 3 meals and 3 snacks spaced every 2-3 hours. You can tailor these meals and snacks to your goals. Like if you are recovering from an eating disorder, your structured eating plan may look like this…

Breakfast- 2 eggs, 2 pieces of toast with jelly
Snack- A yogurt cup and an apple
Lunch- Salad with grilled chicken, 1/2 an avocado, and light dressing
Snack- Granola bar and a string cheese
Dinner- Turkey burger with veggies and 1/2 and orange
Snack- Cup of milk, square of dark chocolate

Or if you are on a weight loss plan it may look like this…

Breakfast- 1/2 cup oatmeal, 4 egg whites
Snack- apple, 1/4 cup almonds
Lunch- Salad with 3 oz grilled chicken, 1/4 avocado, 2 tbs light dressing
Snack- 12 carrot sticks, 2 tbs hummus
Dinner- 4 oz baked turkey, broccoli, 1/2 cup brown rice, 1 tbs olive oil
Snack- 2 hard boiled eggs

It’s just a plan that eliminates all guess work and ensures that you meet your daily goals. It works fantastically! You don’t have to structure your eating forever. But it is  a great tool for success and you can always go back to it at times that you feel you need to.

I have been structuring my eating for years and will be doing so throughout all of the diets I am trying over the next 12 months. Since all of these eating styles are new to me, planning my meals in advance for at least the first few weeks of each is important for my success!

Questions:

Have you ever structured your eating?

Do you currently structure your eating? If so, how? 3 meals and 3 snacks or some other way?

Have a great Friday Peaches!

We Are Not What We Eat!

Good Morning!

And by that I mean early morning, very early morning. This pregnancy has me sleeping and awake at the oddest times. I was absolutely exhausted at 8:00 pm last night and then up wide awake this morning at 2:00 am! The upside is that I get plenty of that coveted “alone time” this morning that mom’s long for.

We Are NOT What We Eat!

I listened to a fantastic podcast between Abel James and Marc David yesterday about the psychology of eating. It was about how we humans love to brand ourselves with the way we eat. We want to say “I’m a vegan” or “I am gluten free” or “I’m keto” or “I’m paleo”. While there are definitely proven benefits to all of these eating styles and it is never a bad thing to try to eat healthy, there is a danger in branding ourselves because we become unable to open ourselves to new ways of eating that may just be what our body needs. Abel told the story of one of his friends, who had been a long time vegan, buying a huge container of yogurt from the grocery store everyday and hiding it under a bunch of kale in his cart so no one would see. His body was obviously deficient in certain nutrients which was why he was craving the yogurt so badly, but he was afraid to let anyone see him buying it because he had been such an advocate for the vegan lifestyle for so long. Not only did he feel guilty for eating the yogurt, but he knew that he would be ridiculed because some of his fellow vegans felt so strongly that the vegan lifestyle is the absolute healthiest.

It’s seems crazy but I have definitely found myself doing this. Just last summer, I fell in love with the low carb/high fat lifestyle but then quickly fell into the “all carbs are evil” mindset. I remember the night I finally broke down and ate every carb I saw. I felt guilty for giving in but man it felt good to eat those carbs! Now I realize that sometimes it is good to eat a diet really low in carbs, sometimes I need carbs like now in pregnancy. It would be silly to not listen to my body and give it what it needs especially when I am so blessed to be able to do so.

So what I took away from the podcast is that we humans are not constant so we cannot expect to eat the same way every single day for the rest of our lives. We wish we could! That is why we are constantly trying to find “the plan” that works forever so that we don’t have to think about what to eat and can simply go live life. But that’s just not how it works. As we go through life, our bodies change as well as our environment. We have to listen to our bodies and be open to giving it the foods it is asking for. The healthy foods it’s asking for by the way. 😉

Our food is not our identity, our food is not our religion. Our food is our nourishment to help us live the best life we possibly can.

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Sugarless Summer Challenge – Day 11

I didn’t post for Day 10. But I didn’t have sugar! Hope all of you hung in there for Day 10 as well. You all are doing so good!

As I said earlier, I got up super early but still had breakfast. What’s a quiet morning without breakfast? Trying to be considerate of my sleeping family, I went with a yogurt bowl since the preparation didn’t make a lot of noise.

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Chat later in the comments! Have a fabulous Saturday everyone.

Questions:

What are you eating today?

Any exercise?

Have you ever made a certain eating style your identity?