putting myself on a chart...

Good Monday Fellow Bott,
I have made myself a chart for the next three months.  I have listed my prediction for best weekly weight loss and an alternate more reasonable weekly weight loss prediction. For me it helps to see where I could "potentially" be if I just stick to my sensible eating plan.  Sensible for me means nothing white (ie - processed), lots of protein and fresh veggies. I can eat around 1200 calories a day for good weight loss. My problem I know is that I have a glass of wine to wind down while I make dinner for the kids.  I really look forward to relaxing with that glass of wine but it reduces my willpower and the grazing creeps in.  Any suggestions? Does anyone else struggle with something similar?  Thanks, Kristina

 

RECIPE FOR LIFE

 

1.  Take a 10-30 minute walk every day.  And while you walk, smile.  It is the ultimate anti-depressant.

 

2.  Sit in silence for at least 10 minutes each day.  Talk to the God of your understanding about what is going on in your life.

 

3.  When you wake up in the morning, complete the following statement:  “My purpose is to ________ today.  I am thankful for ________.

 

4.  Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.

 

5.  Drink green tea and plenty of water.  Eat blueberries, wild Alaskan salmon, broccoli, almonds and walnuts.

 

6.  Try to make at least three people smile each day.

 

7.  Don’t waste your precious energy on gossip, energy vampires, issues of the past, or negative thoughts on things you cannot control.  Instead, invest your energy in the positive present moment.

 

8.  Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out charge card.

 

9.  Life isn’t fair, but it’s still good.

 

10.  Life is too short to waste time hating anyone.

 

11.  Don’t take yourself so seriously.  No one else does.

 

12.  You are not so important that you have to win every argument.  Agree to disagree.

 

13.  Make peace with your past so it won’t spoil your present.

 

14.  Don’t compare your life to others.  You have no idea what their journey is all about.

 

15.  No one is in charge of your happiness except you.

 

16.  Frame every so-called disaster with these words:  “In five years, will this matter?"

 

17.  Forgive everyone for everything.

 

18.  What other people think of you is none of your business.

 

19.  GOD heals everything – but you have to ask.

 

20.  However good or bad a situation is, it will change.

 

21.  Your job won’t take care of you when you are sick.  Your friends will.  Stay in touch.

 

22.  Envy is a waste of time.  You already have all you need.

 

23.  Each night before you go to bed, complete the following statement:  “I am thankful for ________.  Today I accomplished ________.

 

24.  Remember that you are too blessed to be stressed.

 

25.  When you are down, start listing your blessings.  You’ll be smiling before you know it.

ARE YOU STRESSED?

Try These Lucky 13 choices

(Article by Fawnia Mondey)

Do you feel over worked and stressed out?  You are never alone.

 

According to the American Institute of Stress, Americans are more stressed than ever before.  Forty-three percent of adults suffer adverse health effects as a result, 75 to 90 percent of adult visits to health care physicians are precipitated by stress-related problems.

 

Stress also causes approximately one million employees to be absent on any given workday, and is responsible for nearly 50 percent of employee burnout and 40 percent of worker turnover.

 

Enough bad news; let’s look at the good news.  There are a variety of stress management techniques that can be easily incorporated into the busiest daily routine.  Here for you are 13 relieving choices.   Give a few a try each week, and make these lucky 13 choices your healthy habits for relieving stress.

 

 

1.  Stretching For A Couple of Minutes Can Relieve the Muscular Tension from Stress

            Lean your right ear toward your right shoulder, stretching the left side of the neck, nest do the other side.  Then look down, dropping your chin toward your chest.   Slowly let your head roll to the right, then to the left, repeating a few times.

 

Try including a few shoulder circles as well.  This is so simple and when done several times a day, your range of motion will increase and you’ll be more relaxed.

 

 

2.  Massage

            Ask your massage therapist to use a calming essential oil like lavender or chamomile.  Buy some of the oil and when you are having a stressful moment, put a couple of drops on a tissue and breathe into it deeply.  You can also let the sent infuse the air with a diffuser.  By simply smelling the oil works to relax you even if you don’t get the massage!

 

3.  Laugh

            Laughter actually changes our body chemistry, gives our immune system a boost and feels great too.  Whenever possible, try to smile and those around you will feel welcome in your presence.  You have the power to choose your mood.  If you are bold, you can find a private place and laugh for a minute or two. 

 

            I am sure you will find yourself laughing at yourself, but the result is that you will feel better.  Share a joke or a moment that made you laugh, with a friend and co-worker.  Feeling a little sill at times is good!

 

 

4.  Self-Talk

            Close your eyes and keep repeating whatever phrases you need, such as ‘I am calm’ or ‘I am relaxed and peaceful’  Maybe you need to tell yourself, ‘I am loved’  (Remember you always have the power to choose your actions and reactions.)  Just try it.

 

 

5.  Check Your Posture

            If you are sitting, put your feet flat on the floor (thighs should be angled slightly toward the floor, put a slight arch in your lower back, gently push your sternum (chest bone) back and relax your shoulders.

 

            Take a few deep breaths and hold this position for a minute or two.  You may begin to feel yourself slouch again after a couple of minutes of not thinking about how you are sitting.  Just reposition yourself.  Good posture will relieve muscle tension.  Build up a couple of minutes at a time until it becomes a habit.

 

 

6.  Go For a Walk On the beach, in the mountains, or around your neighborhood

            Just 20 to 30 minutes a day can work wonders, both physically and mentally.  If you have a dog, bring him/her with you and admire their passion for fresh air and life.

 

 

7.  Decorate – bring the outdoors indoors

            Decorate your home/office with nature-inspired décor to help you relax and soothe the soul.

 

 

8.  hobbies – take up an enjoyable hobby

            Whether it is painting, playing an instrument, knitting, or fly-fishing, choose something that will force you to calm down and enjoy the moment.

9.  try tai chi, meditation, or prayer

            By focusing on within, you’ll acquire a proper perspective and better control over the anxiety-riddled external world.  Even something as simple as reading for ten minutes before bed will bring ‘you time’ to your life.  As you are falling asleep or driving in traffic, remind yourself of all the blessings in your life.

 

 

10.  hug your spouse

            Kiss your children.  Pet your dog.  Laugh.  Be playful…spontaneous…and have fun.  Remember the times when it was just you and your partner before you had children?  What about the sparkle in your child’s eyes when they did something for the first time.  Life seems to pass us by, but today, take a moment to let those around you know how much they mean to you.

 

 

11.  ab balls are a great replacement for your back stiffening office chair

            Your core muscles will get a great wake up call, and those who enter your office my follow your lead.  Take a few minutes before lunch and use your ball for a variety of body firming exercises.

 

 

12.  breathing is life!

            We can live weeks without food, days withou****er, but only minutes without oxygen, yet the average person breathes so shallowly that it is almost impossible to see.  Sit yourself as mentioned above and take a slow deep breath in through your nose, concentrating on filling up your lungs, from top to bottom.

 

            Hold the air in for a moment and then slowly exhale through your lips.  Breathe deeply four or five times, a few times a day.

 

 

13.  Listen to calming music

            You may like rock and roll, hip hop, or house music but those are more likely to energize and speed you up than calm you.  Using your sense of hearing to relax you is very affective.

 

Remember that we always have the power and responsibility to choose how we feel about, and react to, events and situations that occur in our lives.  This is one fact of life we can be sure about, so be good to yourself; no one can do it better than you!

 

 

Sounds as though you have a fine plan.  There's lots and lots of things you can do to relax instead of a glass of wine - and it sounds as though it ups your need to relax when you don't lose the way you want - so maybe that glass of wine isn't such a good idea for several reasons.

Here's a few ideas I offer my patients - of course you won't want to try nearly all of them, but maybe you will find one or two that can help

Somehow I thought these would be at the end and they are showing up at the beginning - oh well, never claimed to be a computer guru LOL

Hope these help

Thank you Happylapbander!

I know you are right about the glass of wine probably in the end causing more stress than it relives.  I need to remind my self of that when I am driving home looking forward to it!  OK so you mean this BOTT stuff this is all about hard work ???  Yikes!  I have to change my ways...

Thanks, Kristina

Kristina - I hate to be the bearer of bad news, but hard work it is LOL  

That's the bad news - the GOOD NEWS is - it is more than worth it!!!!! 

I'm looking forward to watching your progress   I believe in your, won't you please join me by believing in yourself.  YOU CAN DO THIS

Have a fun BOTT day AND EVENING

Thanks Happy, your list is a great reminder

You're welcome.  Hope it helps

Hi Happy,

You are such a source of inspiration and motivation.  I appreciate you!

HUGE hugs, Cathy

Hi Kristina,

To me, a glass of wine isn't the way to relax especially when you know it reduces your willpower and opens the door to grazing.  Find another way to relax that is healthy and promotes good habits.  Grazing is the worst pre-surgery habit that can reoccur after surgery.  Plus, I'm not saying you will, but cross addiction with alcohol is so prominent with post-ops.  I hear it all the time but it starts with 1 glass of wine to relax. Again, it may not be a problem for you but I wanted to throw that out.

Maybe add another part to your chart and practice other ways to relax than the wine.  Keep track of those successes and you'll have it all together.

We're here for you!!

Cathy

With it being as cold as it is I've been using a hot bath and a REALLY good book to wind down before bed. I have a hard time going to sleep lately due to stress, but that bath just warms me to the core and I can nod off like a baby. It helps that I share my bathroom with NOONE  and I only take my bath after the kiddos are tucked in. IT may be cliche but it does the trick/