My1FitLife

Be Your Own Advocate!

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YOU MUST BE YOUR OWN ADVOCATE! You know that right? You can’t look to someone else because you know your body better than anyone.

I love my doctor. I would depend on my doctor if I broke a bone, couldn’t figure out what was going on without bloodwork and should I need more serious discovery. However, I don’t look to my doctor to tell me how to live and she’s the first to tell me I’m right to think that way.

Sadly, most doctors in the US have a rudimentary understanding of nutrition (that’s generous). While some opted to take nutrition courses, it wasn’t required of them. Many were taught that their job was between them and disease; the patient just a bystander. They are not there to teach you health, they are there to fix you with meds, a knife or ‘let’s give it some time’. There are great ones out there, don’t get me wrong! Their education is to blame, not them personally.

“Imagine a cliff where people keep falling off and dying. Instead of erecting a warning sign at the top of the cliff telling people not to approach, modern medicine just places ambulances at the bottom” ~Denis Burkitt, MD

I will never tell you not to listen to your doc. It’s not my place, right or interest to do so. What I am here to tell you is that you must strive to go beyond what you’re told and do the groundwork of understanding how to live a healthy lifestyle. One that mirrors your own priorities and goals.

Is today the day you show up for you? I hope so! ~Lorrie

Your health is on your fork

nutrition

Traveling to other countries is a great way to see where we are strong and where we have a long way to go. You’ll see by the references at the bottom, we have some work to do.

I wonder – how was the government able to take on the tobacco industry years ago and yet they are still under the thumb of the food manufacturing industry? It’s true that no one needs tobacco products while we do need food. And it’s easy to confuse people when ketchup is classified as a vegetable in the school lunch program.

Customer compliance with the big manufacture food companies is instrumental to their success and power over our governmental agencies and leaders. Efforts to make their products appear “healthy”, quick, cheap and (through the miracle of advertising) life enhancing is just the beginning. We have to buy in. We have to believe it on some level to partner in the problem. Listening to a cab driver in Bali boast that they now have a McDonalds made me feel sick about the US contribution to the world in the area of nutrition. Image appears to be far more influential than our health and wellbeing, even to a people who appeared to have it going on in the “wellbeing” department.

It’s not as difficult or expensive as you think. I buy 2 bags of packaged goods and I’m out $100. I buy 2 bags of produce at Winco and I’m set back $30. And half of that is organic produce. Pinterest makes it easy to hold on to quick and healthy recipes and a little focus one night to plan your week and shopping is more life enhancing than many of the activities that eat away at our precious time.

As proof of the consumer’s power, soda consumption has fallen to a 30-year low in the US after warnings on obesity were widespread. The downside is that the switch to other sugary drinks, including juice, while a better option isn’t a great option.

Consumer driven demand is what will change the options in our country. For the health of us all, I hope you are paying attention to what you’re eating. If I can help, please let me know. lorrie@1fwtraining.com

Not so fun facts…

 

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1 out of every 3 Americans will have diabetes by 2050 if we continue on the same path we’re on. https://www.cdc.gov/media/pressrel/2010/r101022.html

75% of our healthcare dollar goes towards the maintenance or treatment of metabolic disease. https://www.cdc.gov/chronicdisease/overview/index.htm

“Seven of the top 10 leading causes of death in the United States are due to chronic diseases, and treating people with chronic diseases accounts for 86% of our nation’s health care costs. People with chronic diseases often have a lower quality of life. Almost 1 in 5 (12 million) children and more than 1 in 3 (78 million) adults in the United States struggle with obesity, causing $147 billion in obesity-related health care costs each year.” Screen Shot 2017-10-25 at 7.32.42 PMhttps://www.cdc.gov/chronicdisease/resources/publications/aag/dnpao.htm

Ready to get serious? DETOX TIME!

DETOX WITH WHOLE FOODS

detoxDetox is an important way to kick off any nutritional program but it’s not a one-time thing. It’s like cleaning the house; it must be revisited. In this challenge, we’re going to take a BIG step past detox into metabolism repair. This will require some commitment on your part, and an earnest desire to get well.  That may include fat loss if that’s your goal. Primarily, detox and metabolism repair is for overall good health.

I hope that you will always eat clean, wholesome foods and keep sugar in check. I hope that you try to balance your macros (protein/fat/carb) and put a variety of colors on your plate. Maybe not every meal and sometimes not every day, but as an overall way of eating. The detox and metabolism repair phases gets your body ready to help you do this. How long detox lasts depends, in part, on how damaged your metabolism is (via yo-yo diets and processed foods). Expect anywhere from 7-21 days. Skipping the processed foods, limiting the sugar and hydrating throughout the day will make a significant difference in the success of your detox.

It seems impossible that you’ll crave vegetables more often than french fries, but it’s generally true, you will. The cleaner you eat, the more this will be the case. Yes, there will still be wedding cake, pizza, burgers and french fries. This is a lifelong quest for health, not a diet. So, recognize that life happens and enjoy it. However, when your mainstay is clean, lean meats, organic produce and hormone-free/grass fed dairy (for those who use dairy), you’ll notice the obvious side effects of cake, and will desire it less as you associate the headache or lack of energy that comes with it. Throughout life, when you feel the effects of a bad diet choice, rebound with a good detox and you’ll be back on track. For more information on types of detox read Everyday detoxPoor choice detox and Sugar; friend or foe. Time to detox!

#1 Eat whole foods that are minimally processed and free of toxins. Skip the alcohol during detox. Please spend some time menu planning and join us for the Jump Start 2.0 challenge to really get to the bottom of what’s holding your metabolism back from burning bright.

#2 Hydrate, hydrate, hydrate! Drink as much plain water as you need to keep your output (urine) a pale yellow. Some use the equation of half your body weight in ounces as a guideline (a 200 pound person would drink 100 ounces) but for your personal guidelines go by urine color when you can. When consuming Vitamin C supplements, use the equation instead as C effects urine color. Coffee has water, yes, as does juice but these don’t count towards your water goal. One of my very best tips for your metabolism is drinking a full glass of room temperature water the moment you wake up. Do it before you eat, dress, drink your coffee or anything else. It is a real jump start and will help with constipation as well.

#3 Reduce your stress and increase your sweat! These actions will increase the speed and effectiveness of your detox. They can also improve your happiness substantially.

~Lorrie

Eating Out, Eating Clean – Tips to Restaurant Survival

eating out restaurants

The thing about restaurants is – they want you to come back; health isn’t generally their focus. They load you up with heavy fats, plenty of sugar, salt and simple carbs to heighten your dining experience. Unfortunately that can also reduce the quality of your health, depending on how often you eat out. However, going in prepared to make the best possible choices makes eating out more approachable to the healthy eater.   

Here are my best tips for eating out.

  • Check the menu online when you are not hungry and before you go. Choose wisely and don’t open the menu once you get there. Order as planned.
  • Eat some veggies and drink water before you leave for the restaurant. This will help you make good choices and still leave you hungry soon enough to enjoy your meal. Never go overly hungry as the choices will not be as easy to make and the bread or chips basket prior too easy to fall into.
  • If it’s your choice, choose sushi or a fish restaurant. If Mexican, order fajitas with no dairy and light on the oil. Ask them to bring chopped romaine instead of tortillas. Makes a great salad!  Add salsa to your heart’s content.
  • Ask them to put chips and bread far from you. Once whomever you’re eating with knows you don’t want it, you will be less likely to ask for it. If you’re by yourself, skip them.
  • Sit next to the most health conscious person at the table.
  • Ask for your food the way you want it. Tell the waiter you want less oil, or no dairy, or skip the croutons. Don’t be shy; they are there to serve you.
  • Try not to get things on the side; they sometimes serve more that way and you’re tempted. If you know it’s a place that over serves the dressing or toppings, go for the side instead and be mindful!
  • Don’t clean your plate unless you’re hungry and the portion size is reasonable. That little bit that’s too small to save? Save it! Small bites make great snacks the following day!
  • Many restaurants are already on MFP for logging.  Chipotle burrito in a bowl, no dairy or guac? No problem, it’s there!


Be prepared to enjoy yourself and feel great tomorrow! 

~Lorrie

Caloric intake – adjusting them up and down

Few of us hit our caloric targets dead on but oh! how we try! Going over slows our results in hitting goals we may have and going under sacrifices our needs for nourishment. The latter is often detrimental to your health, muscle growth and energy. Health goes far beyond our desires for a perfect appearance. 
 
If you’re in the “constantly over” group, here are some tips for you. If you’re constantly under, skip to the next section.
 
To DECREASE your calories to hit your goal :
  • Try adding vegetables where you typically use grains. Skip the toast or pancakes and just go for the veggie scramble with mostly egg whites and a bit of yolk for nutrition. Skip the rice and instead “rice” your cauliflower*. Skip the pasta and stir in spiralized zucchini. You can eat a LOT of veggies without affecting your caloric intake and still feel full and satisfied.
  • Skip or reduce the dairy to see a significant impact. Cream in your coffee is giving away your fat intake goals for something not always healthy. Opt for grass-fed butter over typical coffee creamers but keep it in moderation.
  • Reduce the size of your portions. Put half of your entree in a to go box before you eat; put away dinner before you begin to graze.
  • Pay special attention to fats. Keep good fats where you will taste them – guacamole over oil in the pan; salmon over shredded cheese in your salad.
  • Ditch the sugar. Sugars are usually very wasteful calorie expenditures. If you go in for sugar, keep it natural (raw honey, pure maple syrup, coconut sugar and fruit) and keep it in moderation.
  • Lastly, opt for water over other drinks. Typically, liquids (beyond water) are often empty calories which give you nothing nutritionally which you can get in more nutritional ways. For instance an orange is far better for you and a glass of orange juice.
 
To INCREASE your calories:
  • Increase whole grains like oatmeal in the morning, brown rice or quinoa salad as a snack or a slice of low-sugar whole grain bread at lunch.
  • Increase your portion size, especially the well balanced dishes that include lean protein, good fats and plenty of vegetable carbs.
  • Even though vegetables don’t add much to the calorie bottomline, continue to eat them throughout the day for your health. Combine them with good fats like healthy oils, avocados and proteins.
  • Add some well chosen fruit to your day – eat it at the right time to burn off the sugar that comes with it. Fruit is great eaten alone as a snack or in a smoothie.
  • If you are burning your calories with an active lifestyle, don’t worry about the macros so much. Enjoy those good fats. If you are having trouble losing that last few pound, macros is important, but healthy eating is even moreso!
  • Increase your consumption of fatty fish like salmon and tuna. Get your sushi on which combines rice (preferably brown, veggies and raw fish).
  • Eat more often:  5-6 times per day if that’s what it takes. While I personally like to fast between 7pm and 7am, excluding my water intake which is all day and evening, packing in the meals to get enough calories in your day takes practice and focus.
 
Move towards these steps at your own pace and watch the number go in the right direction! Bottom line: get enough calories each day to fuel your body, but keep them in check with your daily burn if you’re concerned about weight gain. Questions, feel free to talk with me!
~Lorrie 

*By placing cauliflower florets in your food processor and pulsing, you can create a rice sized vegetable replacement.

Listening to Your Body : Food Allergies and Intolerances

food-allergy

For years, I was upset that I couldn’t eat what everyone else ate. The thought of a grilled cheese sandwich, teriyaki chicken or pastries was preoccupying, to say the least, and the cause of more than a few pity parties. The list goes on. I couldn’t drink iced drinks because my teeth were too sensitive. I couldn’t eat an excess of potato chips or walnuts due to canker sores. Red meat gave me migraines and refined sugar caused my joints to ache. Of course, at the time I didn’t know why, just that I felt terrible too much of the time.

Food intolerances are your body’s way of telling you what doesn’t work for you. Toxins are a no brainer: it’s not real food, don’t eat it for feeling and performing at your best. Real foods like walnuts, soy, dairy, popcorn and wheat took me time and effort to decipher. I now wonder whether my body was tired of me ignoring the signs and took the reigns to do what I didn’t have the power to do on my own. It made it impossible for me to function with those foods in my body.

With an education in nutrition, I discovered that iced drinks can throw your digestion into chaos; refined sugar was the cause of joint aches and my pre-diabetic diagnosis; soy and dairy was the reason for my 50+ cases of strep throat; and the oil in walnuts and ListenToYourBodychips caused my canker sores.

It is getting easier and easier to listen to my body. I may be stubborn, but I’m not crazy. Being out of pain is WAY more tasty than that grilled cheese sandwich. And when I doubt my faith in that, I try it again. And the lesson is learned one more time.

Listen to your body. Have an allergist check you for food allergies, but don’t stop there. Try journaling how you feel after you eat. Try eliminating suspect foods and then reintroducing them one at a time after you’ve been away from them for a few weeks. There’s plenty of hope for finding a menu that works for you. If you need help in how to do this, I’m here to help. ~Lorrie

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If you have questions, please email me or visit me here for details!

Healthy! Or is it?

Healthy Natural CollageDon’t be fooled! Next time you’re out shopping, watch for the words “Healthy”, “Low fat”, “Reduced Sugar”, and “Natural” on your food packaging. They are all buzzwords geared to sell product to those wanting to make better choices for themselves and their family. Sadly, they can be quite misleading.
 
Healthy is subjective and can be used to meet a very vague standard.
 
“Low Fat” often means stripped of nutrition. Skim milk, PB2 and Zero products, among others, fit this description and are good to avoid. In stripping the fat, they’re also stripped of nutrition, leaving you with a “food-like” substance that your body won’t recognize.
 
“No-” or “Low Sugar” usually means it’s been modified with artificial sugars. Again, the body doesn’t recognize these substances as food. You need real food for energy and cell repair.  An additional downside to consuming artificial sugars is the reaction they cause in the body. Your tastebuds alert your body that sweetness is on the way, and when it doesn’t arrive, you have released insulin with no job to do.  It’s never a good idea to trick your body.  It’s a well-oiled machine!
Healthy Natural 2 Collage
“Natural” is a real word. It means the product is from nature and that’s often a good thing. However, there are many things in nature I’d never put in my mouth. MSG is one of them. Others can be rather unappetizing to go into detail, but you can look up a Natural Flavor by the name of Castoreum to get my drift.
“Organic” and “GMO-free”? Now those are terms we can work with! Though imperfect, they are the real deal.
 
You are becoming a wiser consumer and wise consumers are the ones who are setting the bar higher for a better world of clean eating options. Be wiser than they want you to be. Your health (body and mind) will be the better for it.
 
For more ingredients to watch for, visit https://1fwtraining.com/nutrition/what-should-i-eat/ingredient-watch/
~Coach Lorrie
 

On The Road To Clean Eating

We’re on the road to improvement, or at least I hope we are.  No matter how far down the path you’ve made it, redefining eating for your best life continues to require focus and awareness. And a plan; especially if your good habits are not completely formed yet. 

#1 Understand your goals and set them.

Forbes cited a study that found people who wrote down their goals were 42% more likely to achieve them. Know where you want to go and set appropriate SMALL STEPS to get there. Don’t expect it overnight, but go into it with a plan to succeed.

#2 Look at your relationship with food.

My childhood was filled with trauma from multiple directions. The very happiest times were spent with family at the dinner table. I associated food with joy and comfort. I also found that controlling my life from bad things began with controlling my food. I was able to say no to squash, even if it meant missing my favorite show going on in the next room. It was my first step to controlling my own life, even if it wasn’t a healthy control. Once I understood my motivation for control, I replaced the bad behaviors with good ones.

#3 Budget your choices.

Calories in should equal calories out to maintain your current weight. However, not all calories are the same. If you’re good with money, this may resonate with you. If you have 1500 per month, you will likely spend it on rent, utilities and food first. Then comes gas, clothing, school supplies, etc. Following those, come the extras. How often do you throw your cash out without receiving something for it? Calories are like that; you want something in return! Logging is key here, like setting a budget. Spend your calories wisely on nutrition that will help your cells mend and fight disease. Empty calories give you nothing in return and will likely cause excess fat gain and worsen illness.

#4 Explore your resources.

Find cookbooks, Pinterest boards and nearby restaurants that cater to your view of food as fuel. Enjoyable fuel. See video I posted the other day on Pinterest. For MyFitnessPal, check on these “how to” videos if you’re interested. https://www.youtube.com/playlist… The App I mentioned in my talk was Buycott (identifying products that mesh with your ethics).

#5 Let go of failure.

It’s not a failure to eat something unhealthy or make a bad decision unless you don’t learn from it. Beating yourself up is the #1 way to repeat the act. Forgiveness and learning is how you move forward.”

#6 Surround yourself with support Find people that authentically live the life you want to work towards. Not those that just look good on facebook.  Find your support.

Whether it’s friends, family, or a support group like My1FitLife, find people that understand your journey and support you on making this the best life. Surround yourself with people who want to see you succeed and cheer you on. You deserve nothing but the best and we all need people who want nothing but the best for us. Find your tribe.

~Lorrie

Juicing or blending – it's a personal choice

Juicing or blending?? It’s a question I’m asked regularly, and one many clean eaters eventually delve into.  They are two very different choices, and each has advantages.  In the end, it comes down to personal choice and nutritional needs. The two most noticeable differences are texture and nutrient availability in the end product.

green smoothieI juice because I don’t care for the pithy texture of carrots, celery and apples from a blender. I like those to be pure liquid so I run them through the juicer. The juicer shoots the pulp out the back which I use in cooking, dog food or chicken feed. I enjoy the juice as is or as a base for a smoothie which I make in the blender. The downside of juicing is the clean up (which has greatly improved in the latest juicers) and more importantly, the loss of phytonutrients that are removed or reduced during the juicing process. 

When blending, I use a Vitamix. It creates a thick and creamy end product with no surprise chunks. I put all kinds of items into the blender and maintain the nutrients that are stored in the peels and pulp that would be discarded during juicing. A wide variety of fruits, kale, spinach, zucchini and a number of other vegetables all break down to create ultimate nutrition in a smooth, rich drink. Because the blender can break down vegetables and fruilemon cucumber detox juicets, you get the entire nutrition that a typical eater doesn’t usually take the time to break down in chewing. Don’t get me wrong, chewing is important for kickstarting your production of digestive enzymes so a combination of something chewy before a nutrient dense smoothie is a thumbs up!

An advantage to buying organic produce is the ability to toss in unpeeled fruit and vegetable to get the best it has to offer.  Many key nutrients are held in the peels.  My personal weapon against an oncoming cold, is half an organic lemon, a knob of fresh prepared ginger, 1/3 of an organic cucumber and a bit of parsley.  Blend on high with water and drink straight down.  Delicious? No, not a daily drink, but effective? Every time!

blender juicing cucumber celery lemon

If you only have the budget for one, I would choose the high powered blender every time.  I have a juicer but rarely use it.  When I need a quick juice, I use the blender and a strainer for fast and easy.  Cheers to your health! ~Lorrie

For some delicious juice recipes, visit us on Pinterest: https://www.pinterest.com/onefitwidow/just-the-juice/

For smoothies, visit us here: https://www.pinterest.com/onefitwidow/whats-cooking-in-my-vitamix/

A New You – You Can Change the Way You Eat

hispanic_woman_eating_healthyHow many of you ask yourself “what am I eating? And why?” every time you put food in your mouth? This isn’t a judgment-based question. If you ask yourself what you’re eating and your answer is: “not the best choice but I’m gonna eat it anyway”, okay! It’s less important that you give the answer you’d hope for and more important that the answer is true and honest. Being unafraid, or better yet, being habitual in asking yourself what’s going on in your mind, heart, and body is more impacting than the answers to those questions.  The questions are where we all begin the journey to health and happiness.  When you begin with curiosity, your follow-through with healthy choice is far more likely to happen than when you begin with disappointment, judgment and criticism.

I have been asking myself questions for nearly 4 years now, fairly consistently. It has been the most significant and impacting change in my health. With food as the example,casb_evaluation_questions when I ask myself “Do you really want this greasy burger and fries”, most of the time the answer is “NO”. However, when I decide to have it, I do so fully acknowledging my choice.  I know how my head will feel tomorrow. I know which way my mood will swing, what my body will feel like.  Oddly enough, worrying what my body will look like has never been enough of a motivator for me to put down the fries.  It brings shame and guilt, not results. I’ve found that the only thing that brings change, no matter what my goals are, is curiosity : questions, asked kindly and without judgment.

Before we can work on action and behavior, we have to work on what’s in our head because it all starts there.  We didn’t accidentally eat our way into poor health overnight. We need to understand what we are willing to do to get what we want?  What are you willing to prioritize in your life?   Just one better decision per day is all it takes to move forward but you have to choose it, daily.

Regarding my health goals, I always ask myself one more question at the juncture of bad decision/better decision- but it’s an important one: “Am I willing to give up feeling great tomorrow?” Do I want a mood swing, a lack of confidence, and a dis-ease in my body and digestion?  Believe it or not, sometimes I do say “yep, I’m willing to take that on”.  Most of the time, however, it’s “no way, too much I want to do (be) tomorrow.”

Now, we’re not always in our right minds to ask or answer such questions. If I’m in grief or fear mode or under severe stress, it’s tempting to numb the feelings with comfort foods.  As we all know, numbing doesn’t change anything other than our ability to cope with reality.  The grief of my heart turns into body grief with nutrient poor foods.  I know this now.  The grief feels more hopeless, the motivation to take care of myself diminishes and the sadness of my heart gets confused with my physical discomfort.  But it happens.  We make mistakes in self-care every day.  The best advice I can give on this point is this: once you’ve made a nutritionally less healthy choice, the goal is forgiveness.  Immediate, sincere and with a re-commitment to return to your strategies.

building-a-better-me-the-power-of-change

Don’t have strategies?  Time to get some!  Ever wonder why diets are so effective in the short term?  Or why you exercise more with a Fitbit on?  Or why riding your bike to work is great the first week and easy to skip out on as soon as it rains?  Overriding the neuro pathways in your brain is exciting and it gets a lot of attention. Neuro pathways are those superhighways in your brain you create by doing something over and over.  They are a very strong force to reckon with and the only way to overpower them is to do something new that takes attention and focus.  Yet, it’s hard to keep it up once the excitement is over.  You have neither the habit nor the excitement.  Enter the second week slump. We aren’t salmon swimming upstream or birds flying south.   We don’t have an instinct that overrules everything else. As humans, we must choose. 

So with the temptation of comfort, the absence of excitement, and the ease of habit, what do we have to work with? What is it that drives us onward?  What makes up swim against the current?  It’s hope and determination that gets us through.  We want to be better.  You are reading this because you want to feel better; lead your happiest life.  But this isn’t all or nothing. We won’t win this battle without some compromise. 

For example, if you won’t give up dairy fat, even though it slows your fat loss that you so desperately want, you will learn patience and take success at a slower pace.  You won’t have what you want overnight but it’s a compromise between what you want now and in the future. You want to build strong muscles but you can’t find the time to go to the gym, so you do pushups while you’re waiting for a call or crunches on the floor of your office on a break.  You miss the value of the full gym workout but you’re heading in the right direction.  

As you develop strategies, the first thing I’m going to tell you might be irritating.  If fixing your life through healthy habits were easy, everyone would have done it by now. And no matter what you read on Pinterest, you can’t life hack your way out of 20, 30, 40 years of bad habits.  However, should you want to feel good badly enough, live a healthy and productive life, and find the energy you lost along the way, it can be done.  And it’s very simple.  Never easy, but truly simple.  You choose, you step forward and you come up with strategies to start and to continue – mistake after mistake.

Sometimes you’ll compromise and sometimes you’ll let it go (whatever “it” is) because we have to choose what matters to us most.  I have a silly story that reminded me of my choices over the summer. I was out on my deck and I looked over the fence.  I saw my neighbor’s greenhouse that he recently completed.  It was lovely.  And I found myself feeling envy.  I have wanted a greenhouse for years, almost as many years as I’ve wanted anything I don’t currently own.  It was made with restored old window frames – beautiful and functional.  After sitting with my envy for a few minutes, I went to my strategy of “review options and choose”. I decided I had 3 options: build one; order a prefabricated one online; or just enjoy the view and leave it on my wish list.  Pre-fab would be functional for a while but would end up in a landfill somewhere, never actually satisfying my desires, aesthetically or practically. Building one would take months and complete dedication.  My neighbor took the summer to build his, including a week off work where he did nothing but work on it.  I looked at these options and decided to leave it on the list for now.  I’ll enjoy the view while I dream about my future greenhouse.  All that changed was my emotional attachment and the guilt that I wasn’t doing something about it.  But that little change was HUGE in its impact on me.

When I think of health I see a correlation to this – the yo-yo dieting is the pre-fab item you can order online. It doesn’t last because it’s not meant to.  It’s meant to sell product, to make money. You can embrace where you are now and enjoy what you have.  Or you can choose action towards your health goals, which is far more important than anything you can own.  Truth be told, you have to work on having gratitude for your life as it is and embrace yourself as you are today to be able to build a successful health goal.

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So, want to create some strategies? A few quick ones for you to consider.  These will be about food, but you can adjust them to suit your own goals:

  • Support team.  Find your tribe.  Not tomorrow but today.  Make it a priority.  Find people to support your choices and help you through the rough spots.  You can join us at My1FitLife or make a support group of your own with friends and family.
  • Schedule a prep hour in your week.  Pick a day and time where you’re committed to prep for your week.  Cook up a stew, soup or chili to get your through a few dinners and lunches.  Cut up some vegetables for quick carbs or a salad.  Grill a chicken breast for fast protein or a topping for your salad.
  • Plan your meals for the week.  Using something like my meal chart, pick and choose to create a balance meal plan throughout the week.  Spend 15 minutes per week on Pinterest seeking recipes for ingredients you have on hand or new ones you’ve yet to try.
  • Learn more about what you’re eating.  Read labels, use apps like BUYCOTT to know more about the product’s company. Try Fooducate for basic product ratings. 
  • Set goals!  Write them down.  Create small steps for each goal that you can check off 1 by 1.  Make them easy to accomplish, measurable and attainable (something you can actually do).

One of my strategies for clean eating is to make my own stuff.  I make my own almond milk in less than 10 minutes every 3 days – there is no cost savings to do this but the quality is clean and delicious.  I also make salsaketchup, bbq sauce, hummus, protein smoothies and cheese made from cashews.  By having these staples on hand, my snack and lunch choices are easy.  And there is a beneficial health and financial impact to doing it this way.  No more massive refrigerator cleaning with bottles, cans and packages heading to the garbage.

A great place to be is this: I know I can do better but I’m happy with where I am.  This is an empowering statement of balance.  You have goals to improve your life, happiness, skill, and wisdom.  Better yet, you are happy with who you are, grateful for what you have, and aware of how far you’ve come.  I mean you’re here right?

~Lorrie