Little Things

A couple of years ago, I received a homemade card in the mail from my cousin, Jen. It was so cute with light blue paper, colorfully stamped butterflies and flowers on a white background but the saying that was on the card has creased itself in a corner of my brain. It read: It’s the little things that matter.
So, it’s not unusual, that I’ve been thinking about this statement during these last few weeks of struggles with food, lack of motivation to exercise leading to less energy. I’ve come to realize how true this simple statement is. It is the little things that matter. I need to be ever diligent when it comes to my health because it truly has to be a way of life for me.
So, when I have little triumphs such as not buying the candy bar that I can’t take my eyes off of or when I make healthier choices while I’m shopping in general, I can feel happy about this. I need to use these tiny good choices as motivation to make more small good choices to help me maintain my healthy living. So, if I only have 10-20 minutes to exercise and instead of thinking I don’t have time - I take it! I exercise for as long as I can. It can seem like a race! I own up to these little amounts of time and I use them.
After all, it can be those little things added up that will end up making the biggest difference on the scale. At least, this is the way it has worked out for me with losing weight in general.

Water: when to drink up!

So often when it comes to people talking about losing weight they always mention "Drink More Water!" I've thought about this a lot too. It always helps to have a few ideas that are more specific to aide in this goal of drinking more water. I recently was sent this article from my friend, Cathy, in an e-mail. I'm not sure exactly how factual this information might be but I thought that, perhaps, it couldn't hurt to have a drink at these specified times. I have also followed up with an article from WebMD about water & weight loss. I hope you'll find these articles encouraging to help you "Drink More Water!" After all, I realize drinking water is beneficial.


Her E-mail read:

WHEN to Drink WATER.........................


Correct Time to Drink Water....

This is interesting!!

I knew you need your minimum water to flush the toxins out of your body, but this was news to me.

Correct Time to Drink Water....Very Important From A Cardiac Specialist!

Drinking water at certain time maximizes it's effectiveness on the body:


2 glasses of water after waking up - helps activate internal organs

1 glass of water 30 minutes before a meal - helps digestion

1 glass of water before taking a bath - helps lower blood pressure

1 glass of water before going to bed - avoids stroke or heart attack

***

WebMD article: Water May Be Secret Weapon in Weight Loss

Not a Destination - A Journey

Many have been asking me about how I've been losing weight and it is such a vivid question that it is daunting to answer. So, today I led the discussion and I decided to share my dad's story. His story has been the real inspiration behind my own. He writes:

Weight loss is not a destination, but a journey.

I have found that to be true. It's very real and individual in each of our lives. I hope as you read my dad's story, you may understand that one vital statement which can remain very applicable in many of the roles of our lives. Here's his story in his own words:

My Weight-loss Journey

In November of 2006 I weighed 235 pounds. I was 59 years old, 5’ 8.5” tall and thought that I was probably 35 or 40 pounds overweight (see Picture). I was serving on our companies’ wellness council and decided that it might be good to lose some weight. The council had many good ideas on how to do this, so I started. The things I did, and still continue to do, are really very basic to talk about. I exercise more, drink more water, drink much less juice and hardly any soda pop, eat more fruits and vegetables, eat smaller portions of the entrees that we eat for each meal, and eat less candy and desserts.
Now, three years later, I weigh 170 pounds and have lost 65 pounds. I am now 62 years old and still 5’ 8.5” tall. I am amazed that I was so overweight. I have much more energy than I used to have. I sleep better at night and fell better about myself. I have had many ups and downs during that time. A year ago I had started gaining weight again and was back to 190 pounds. I re-assessed my situation and started learning better just how much energy (calories) was in the food that I was eating. That, coupled with a re-commitment to myself, has helped me get to the point where I am at now (see Picture).
Here are some things that I have learned along the way. No diet pills or special weight-loss diets will work over a person’s life. The weight-loss program has to fit a person’s life style and regular diet. That is the only way it will be sustainable. The key is to improve your life style and diet and stick with it. Weight loss is not a destination, but a journey. Even now, I have to watch what I eat at night (that’s when I become ravenous!). If I binge eat one night, I have to not give up, but commit to be stronger in the future.
What has really helped me is the support from my family. I am discovering that my decision has had a ripple effect, both at home and at work. I have had many people tell me how I have inspired them to start losing weight. That, in itself, gives me a greater incentive to stick with what I am doing. Don’t give up on yourself, you can change and improve your life.
~Roger K. Hatch

Now, because so many have asked these are four things that I have been doing:


1. Keeping a food journal

2. Meditation/Devotional

3. Drinking more water

4. Exercise and being active


I also shared these Yahoo! Shine articles and scripture:

8 reasons Carbs help you lose weight

No More Excuses! 10 Tricks that will Motivate you to work out

Doctrine and Covenants 59:15-20

Looking Forward to 2011

Our group has been going through a period of transition but I am happy to inform you that we are still meeting on a regular basis. Sat. mornings at 8:15 a.m. Thankfully, even in these transitory stages, that groups often take on, a lot of us still attending enjoy what we are learning together on weight loss. During this last period of our W.O.W. meetings, we had a rotating schedule and each taking a turn to present a few thoughts geared toward weight loss then we have a nice discussion. We choose a theme, which our last one was "Lighten Up," and we think of things we could do to lose or control our weight. Amazingly, together, we came up with and had what I describe as an enlightenment of ideas. Or at least this is how our meetings have felt to me. I think it's nice that we have kept trying even if our numbers are low and we are still gaining new members all the time. We welcome them warmly and can't wait to hear their thoughts and ideas.
I have taken a lot of notes and I've wanted a place to share them. I was trying to re-invent that place but I've only now realized that it is here already. I had planned to come here today to delete this blog but I've had a change of heart and I can't. I want to share my notes with you. Old and new so please bear with me if things get a little out of order. We have other authors who I hope may eventually contribute but for now I'm going to give what I can, post what and when I can and hope I can muster up enough insight to give a renewal to this blog. I've put a little work into this blog and I'd like to keep it this way for a while. Also, perhaps those who've missed out on the information we've been sharing will be able to gain from my note-taking abilities. I'm sure I may not always make sense but the whole point of this from the beginning stages was for a group of friends to come together and make an effort to lose weight. And in the end, we are all still friends doing just that by our little efforts each day. These moments of encouraging meetings have taken shape and mean so much to me now as I have lost some weight. I know I couldn't have done this without W.O.W. I will always appreciate the beginning efforts of Melanie, Erin and many others whose hard work and support as from the starting out of our W.O.W. group has not gone unnoticed. I'm glad to still be able to feel comfortable to talk to them about weight loss among other things when I see them. Thanks for having faith in me and giving me a chance to set up this blog in the first place.

Now, without further ado and thanks for reading this far ~ here's my notes from our W.O.W. meeting today, Jan 8th, which I hope these ideas will help us each look forward to 2011:

First off, we chose a theme suggested by Cindy L. which will be based on the scripture Luke 1:37
Our discussion today was based on this article: 7 Habits that Make You Fat

Although, these are quite general ideas I thought there were a few good points brought out in the article. Basics like

*drinking more water

*increasing our activity

*finding others to encourage us & give us guidance

*maintaining good sleep habits

All of these will be helpful to us. If you happen to read the aritcle, please comment and let us know what is your favorite loosing the habit tip.

Also, in our discussion April shared an idea about menu planning that I really liked. She said to plan eating the same breakfast and lunches for two weeks. Dinners may vary. For instance, if you plan eating the same breakfast(oatmeal & an apple) and lunches(salad) for two weeks with a little planning you'll know exactly what calories you'll be eathing. Then plan another two weeks of breakfast and lunch that is completely different. Planning them out for two weeks at a time then rotating them around will signal to your brain that you'll be getting a change eventually and you can eat those salads for lunch because you can do anything for two weeks, right? This will keep you from those binge breakfast or lunches just because you can't see or eat another salad. I could tell how switching things up can really help and how menu planning can be a key factor.

Heidi shared a tip that she had seen her friend, Cherie do; instead of having the urge to order soda when you go out to eat - carry the single serve drink packets (like Crystal Light) in your purse. Go ahead and order water. Pour the drink packet in your water and wa-la you have a tasty drink that isn't soda and a better choice for you than even the diet soda available.

Can you think of any other simple healthy tips? Share with us in a comment.

Another thing, it was shared about setting short term goals to help you to exercise like training to walk/run a 5K. There are a lot of these around and many support good charities. Look to find ones scheduled on days other than Sundays and plan to participate. Couch to 5K is a great website to help you in your goal.

If anyone is ready for a 5K right now, there is one in the Selma/Schertz area on January 22nd. Here's the link. Let me(Julie) know if you want to join my team.

Most of all, this is a New Year and we can set new goals which will help guide our transition into healthier living and the ultimate goal of losing weight. Don't give up!

parsely tea

Hello! My family are all loosing weight by drinking parsley tea, either hot or cold. Parsley has a lot of good, healthy benefits. If you drink only 6 oz a day you will loose. Parsley is under a dollar to buy. You take the leaves only in a 2qt pan, 3/4 full of water and simmer for 2 hrs. Then strain it twice. You can drink just this way or make ice cubes with it and put them in drinks. You can also get a tea basket and simmer the leave in then drink it hot. Google Parsley Tea and you will see the large list of benefits. call or email me and I can send you the report I have written up on it texhess@sbcglobal.net I just thought I would share a weightloss idea.