Do You Weigh Yourself Every Day?

Why You Could Be Sabotaging Your Diet!

Dieting is very popular at this time of year. Feasting on holiday goodies may have you pinching more than just an inch, and you are anxious to drop the pounds and get back in shape.

Your bathroom scales definitely play a role in any weight loss program, but how often should you weigh yourself?  Opinions vary, between once a day, once a week, or once a month or less.

Weighing too often doesn’t always give you the most accurate results because changes take time. Here are four reasons why you shouldn’t weigh yourself everyday:

You’re Gaining Muscle

If you’re weightlifting or doing resistance training, you may be gaining muscle, which can make the scale go up instead of down. That’s a good thing because your body fat is going down and you’ll look slimmer.

Salt Retention

If you ate a salty meal such as a double cheeseburger with fries, you may be retaining salt. Too much salt leads to water retention, and until your body can expel that unneeded sodium, you may weigh more than normal.

You Feel Too Guilty

If you step on the scale and have lost weight, it’s a happy day, but if your weight goes up, you feel too guilty and may get so discouraged you throw in the towel on your diet.

Weighing on Different Scales

For the most consistent results, weigh yourself on the same scale. I know it’s tempting when you’re in the gym for your daily workout to hop up on the scale, but since it’s a different scale, the numbers may be higher. It’s also important to weigh yourself at the same time as before, and in the same type of clothes.

When Your Life is a Mess

Help is Always Available!

I’ve certainly had my share of problems, and if I had a dollar for every time I’ve made a mess of things I would be a rich woman.

I know you’ve had your own problems, and it can often seem like you’ll never find your way back into the light. This is the time to call on God or your Higher Power to see you through.

Here are four tips to remember when your life is a mess:

Trials Make You Stronger

I didn’t say that trials are enjoyable, and you can’t always control what happens to you. As you pray, God will use these trials to strengthen your faith. It may not seem like it at the time, but every trial you go through has a purpose.

Choose to Be Thankful

When you’re going through a rough patch, it’s tempting to complain to anyone that will listen. Focus on the things that are going right and give thanks. A thankful heart and a positive attitude make things seem a lot brighter.

Trust God’s Timing

If my life is any indication, things tend to move a lot slower when you’re working in God’s timing. I tend to want to run ahead of God, but when my prayer is answered, it’s always better than anything I could have done on my own.

You’ll Never Walk Alone

Hard times are often lonely, and you feel like you’re out of step with the rest of the world. No one else seems to be struggling, but always remember God is walking beside you. You may not feel it, but He is always there.

How do you get through the hard times in your life?

 

Thanksgiving- A Time to Count Your Blessings

What Are You Thankful For?

Do you remember the Mac Davis hit “Stop and Smell the Roses?” Let me refresh your mind by posting the lyrics to this thought-provoking song.

You’ve got to stop and smell the roses
You’ve got to count your many blessings everyday
You’re going to find your way to heaven is a rough and rocky road
If you don’t stop and smell the roses along the way

People always seem to be in a hurry in our modern-day world. Car horns beep from annoyed drivers, and video games and TV have replaced meaningful conversation. People are so busy that they are texting while driving, eating in a restaurant, and even in the movie theatre. Is it any wonder that people are so stressed out?

This Thanksgiving stop and smell the roses. Shut off the electronics and reconnect with your loved ones. Eat dinner together and have some real conversation where everyone contributes. Go outside, get some fresh air, and admire God’s handiwork.

We have so many things to be grateful for, and when we slow down long enough to count our blessings, even the smallest things in our lives take on a new meaning.

5 Ways to Make Thanksgiving Safe for Pets

 

Tomorrow is Thanksgiving and I can’t wait to sink my teeth into some turkey, dressing, pumpkin pie, and of course for me, it is not Thanksgiving without that sweet potato casserole.

The same foods that you enjoy so much, could be toxic for your pets. Many foods are on the no-no list, so you need to be vigilant, but it doesn’t mean pets can’t enjoy safer Thanksgiving treats.

Here are five ways to make Thanksgiving safe for your pets:

Feed Small Bites of Turkey

Those begging eyes are hard to resist, and you can give your pets small bites of turkey. Make sure the turkey is boneless and well-cooked, so they don’t digest salmonella bacteria.

Don’t Let Your Pet Lick the Dessert Bowl

You can’t celebrate Thanksgiving without dessert, at least in my opinion, but don’t let your pets stick their nose in the batter. This is particularly true if you are using raw eggs. I have seen warnings on cookie and cake mixes to not eat raw dough, so this applies to people as well as pets.

Give Dog Chews Instead of Turkey Bones

Dogs usually love to chew on turkey bones, but bones can splinter easily and cause blockages in the digestive system. Instead, offer chews made specifically for dogs.

Don’t Feed Foods with Nuts

Nuts are commonly used for Thanksgiving favorites such as sweet potatoes, Waldorf Salad, and as a filling or garnish for holiday pies. High fat nuts such as walnuts, pecans, and almonds can cause diarrhea and vomiting in your pets.

Make a Holiday Meal for Your Pets

There’s no reason for pets to miss out on all the fun and food, so take a few bites of boneless turkey, mashed and sweet potatoes and put them in a puzzle feeder. Puzzle feeders come in all shapes and sizes and it takes time to get all the food to come out. This keeps pets from gobbling food too fast, or begging at the holiday table.

4 Off-Beat Tips to Help Insomnia

Easy Tips Anyone Can Follow!

 

Insomnia is another one of those pesky things that happen during menopause. There are many reasons why you can’t fall asleep.  A medical condition or medication may be the culprit, or you may be so anxious that you can’t relax.

When you’re worried about something it is even harder to go to sleep, and you wake up tired and irritable. Thankfully, there are some things you can do to relax and fall asleep. Here are four off-beat tips to help insomnia:

Stop Clockwatching

The small clocks that light up in red or blue are very popular, and it’s tempting to keep checking the time when you can’t fall asleep. Do yourself a favor and turn the clock face around so the light isn’t shining in your face.

Visualize a Favorite Place

The old-time remedy of counting sheep doesn’t always work, but if you visualize yourself on a sandy beach or hiking in beautiful mountains, you’re anxiety will go down and you may fall asleep faster.

Use Lavender Oil

Lavender can have a calming effect on your body and relax your mind. Add 6-8 drops of lavender to a warm bath or put 3 drops on a tissue or handkerchief, and inhale deeply. You can even put a few drops on your pillow.

Eat a Light Snack

This isn’t the time to pull out the leftover pizza and have a second dinner. A light snack 45 minutes before bedtime can help you fall asleep. Healthy snacks include peanut butter toast with a sliced banana, cottage cheese with a dollop of jam, or a small bowl of whole wheat cereal and milk.

If you are still having trouble falling asleep, make an appointment with your doctor. She may recommend you do a sleep study.

What do you do to get to sleep?

4 Tips to Avoid Holiday Depression

Cut Loose and Have Some Fun!

 

The holidays are here and it’s time to enjoy food, family, football, and just kicking back for some much needed relaxation.  While some people can’t wait to get started on all the festivities, others are depressed and just wish they could crawl in a hole and not come out.

For the stressed-out crowd, here are four tips to avoid holiday depression:

Don’t Neglect Exercise

I know getting everything ready for the holidays can be exhausting with buying gifts, cooking dinner, and making sure everything comes together. When you’re suffering from holiday depression, the last thing you feel like doing is exercising.

However, you can make it fun by organizing activities such as a  family walk, ice skating, or playing miniature golf.  You’ll not only feel better emotionally, but it’s also a great way to work off the calories from all your favorite holiday foods.

Ask for Help

Don’t try to do it all by yourself. Guests can bring a dish, kids can decorate the holiday table, and recruit a few people to help clear the dirty dishes after the meal is served.

Cut Gift Expenses

When you count up the expense of buying presents for the family, it can throw you into a financial tailspin. Instead of buying expensive store-bought gifts, make something homemade such as cookies or fudge. If you’re handy with a crochet hook, you can crochet items such as a scarf, braided necklaces, or baby flip-flops.

Many families draw names so you only have to buy for one person. You may feel you can spend a little more if you don’t have to buy for the whole group.

Schedule Time for Yourself

You’re taking care of everyone else’s needs, and you deserve some time to do the things you enjoy. Schedule some time and kick back in the hot tub, shop till you drop, read a favorite book, or take a long nap.

 

3 Reasons Why Physical Therapy May Not Work

 

I have had chronic back pain for 20 years and have taken medication and exercised, but nothing has helped me as much as physical therapy. It’s important to build up your core muscles, which extend beyond your abs, but don’t include arms and legs.

If you have chronic pain, it’s easy to get a referral from your doctor to see a physical therapist. However, it can be a challenge to work the program.

Here are three reasons why physical therapy may not work:

You’re Not Performing Active Exercises

It feels so good to have an ultrasound treatment or massage at the therapy office. They are relaxing with a nice massage of painful areas, and if I could get away with it, I would take the ultrasound machine home with me. However, you also need a program of active exercises that work the muscles. This includes stretching, strengthening, and low-impact exercises like riding the stationary bike.

Exercises Are Done Incorrectly

On your first visit, the physical therapist gives you a sheet of recommended exercises, and demonstrates the correct way they should be done. I had this problem with the pelvic tilt exercise, and had to have the physical therapist show me what I was doing wrong. If you are experiencing pain when you do your exercises, don’t be afraid to speak up.

You Don’t Continue Exercises at Home

Once your pain seems to be better, it’s tempting to discontinue your exercises, and eventually your pain comes back again. I know it is a drag to have to get down on the floor when all you want to do is relax, but you’ll be glad you did when your pain level improves. Schedule an exercise session on your calendar at least three times a week and stick to it.

How has physical therapy helped your pain level?

3 Ways to Recover from a Food Binge

Beware of the Spaghetti Factory!

We had out-of-town family visiting this weekend, and we ate enough food to sink a battleship. Not one person suggested going out for a healthy salad washed down with a glass of water. I did eat a healthy salad alongside a giant bean and cheese burrito if that counts.

One of our major downfalls was going to Spaghetti Factory. That hot bread and butter just melts in your mouth and because we were in a group we received two loaves. Our poor waiter had to go down to the ground floor, get all our sides and food, and then bring it upstairs. He was pretty slow, and by the time he came back to check on us, we had inhaled the bread and were ready for more. Of course, most people still wanted the free ice cream to top off all that pasta.

Yes I blew my diet, and I did the usual beating up on myself for pigging out. Doing that is not productive and there are better ways to get back on track. Here are three things you can do to recover from a food binge:

Hide the Scale

This is no time to be checking your weight. You know you ate too much, and weighing in at a heavier number is just going to make you feel worse.

Stock Up on Healthy Foods

Buy some of your favorite fruits and veggies. There are so many yummy salad dressings you can make that won’t break the calorie bank, and all those salad greens keep your body running smoothly.

Forgive Yourself

You’re not the first person who ate too much and you won’t be the last. When you go to a party, you’ll have a piece of cake, and there’s no way you’re going to skip your favorite holiday dishes. Go in with a game plan to avoid overindulging, and enjoy every delicious bite.

 

Encore- 4 Benefits of a Gratitude Journal

 

Alexas_Fotos / Pixabay

Let’s face it some days just suck, and you feel like digging a hole and crawling in it. A pity party is in order and no one better rain on your parade.

Yes, I have certainly had my share, but even in the midst of chaos, there is always something to be thankful for. Here are 4 benefits of a gratitude journal:

More Positive Attitude

Writing down what you’re grateful for puts your life into perspective, and you’ll realize that you have more than your share of blessings. Don’t forget about the bad things that seemed hopeless at that time, but you made it through, and emerged stronger with a more positive attitude.

Better Health

Writing down your feelings in a gratitude journal helps alleviate stress. You feel better so you’re more inclined to take care of yourself. As a bonus, you’ll sleep better without all that worry weighting you down.

Stronger Friendships

No one wants to be around a negative Nellie, and people want to be around those that are strong, confident, and in charge of their life.  Your current friendships will be stronger, and you’ll soon find yourself making new friends.

Find Joy in Small Things

It seems like we are often waiting for big things to happen in our lives. You may not win the lotto, get that big promotion, or vacation in Cancun. However, you can find joy in small things such as a beautiful bed of roses, a walk at sunset, or the smile on a baby’s face.

What are you grateful for?

4 Things To Consider When Juicing

Two Pounds of Carrots Have 41 Grams of Sugar!

 

abimansoor / Pixabay

Juicing has been popular since the 1990’s. Veggies and fruits are put through a powerful extractor, which grinds them into juice. If you don’t like eating the recommended five servings of fruits and veggies, drinking juice gives you those beneficial nutrients.

If you drink juice in the morning, you may feel energetic enough to skip your morning coffee. You may choose to do a juice fast for weight loss, or just add into your regular diet.

No matter what your reasons for juicing, there are some important things to consider before you start. Here are four things to consider when juicing:

Juice Can Spoil Easily

According to Registered Dietician Katherine Zeratsky, “Fresh squeezed juices spoil easily because they are not pasteurized.” Juice only as much as needed for a day, but for a fun twist you can freeze it in ice cubes and pop it out as needed.

You’re Digesting Less Fiber

That powerful juicer that makes that delicious juice, also strips away the skins, peel and pulp that contain healthy fiber that keep your system running smoothly. One alternative would be to use a blender to juice so you’re getting more nutrients and fiber.

You May Rebel Against Dieting

If you’re on a juice fast only, you may not be getting enough fiber and protein to keep you full, so you may be more tempted to indulge in forbidden treats to reward yourself. If you don’t get enough protein, muscle mass may be lost, and that slows down metabolism.

You May Be Ingesting Too Much Sugar

When you first start juicing, you may get so excited that you drink several quarts of fruit juice a day.  Of course that depends on what fruits and veggies you are juicing, but it is necessary to juice several pounds of produce to get one 16 ounce glass of juice. This handy chart is a real eye-opener and breaks down the calories and sugar content of some popular fruits and veggies.

What has been your experience with juicing?