Blog Archives

Encouragement: Ending January with New Goals and Volunteering! (BTW It's my birthday!)

1/25/2019

During this month, we have discussed SMART goal setting and Volunteering. These are two areas that I feel are important to every person's life.

Without goals we wonder aimlessly through life and most times never achieve something we need or want. Time goes by with or without goals, but with goals, you have satisfaction in knowing you have achieved something you wanted to achieve. Your life is richer, hopefully, because you accomplished something.

Volunteering is only one way to give back. You can also donate goods or money. However, time is something that many people feel they don't have enough of and therefore, they don't volunteer - instead they send money.

This leaves many organizations short on physical bodies they need to carry out their mission.

Every organization I know of can always use another volunteer. Giving some of your time, even a small amount of it, it priceless.

Please take time in 2019 to work on specific goals for yourself
and finding a little time to donate to a worthy cause.
Your life will be richer for both.

(NOTE: Yes, today is my birthday. I have hit another milestone, a mid-stone...hint, it involves signing up for something. LOL...but I feel 30, seriously, I feel 30. Happy and active, hope this lasts!)

Did you set new goals for 2019? Did you use the SMART formula to set your new goals? Have you included volunteering in your goals? Do you have any ideas for volunteering or goals? Please share some of your goals and where you are considering volunteering?

XOXO

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Health and Wellness: 15 Quick and Easy Tips for Weight Loss That I Use!

1/18/2019

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As I have mentioned in previous blog posts, I have lost a lot of weight. It took me two years to get to a place that I am comfortable again. It took months of trying different strategies and adjustments before I hit my stride and the pounds started coming off.

In an earlier post I mentioned the top seven points to weight loss. Those are the most important things to do. This list of fifteen includes all of those, but also adds some other tips that are helpful. If you do nothing else, please do the seven points from my previous blog, if possible, add these other tips as you go along your weight loss journey.

Here are a few of the changes I made to achieve my goal. I hope they help you reach your goal, also. Getting healthy and losing the extra weight was the best thing I ever did for myself. I feel good now.

15 Quick and Easy Tips for Weight Loss:

1. Eat breakfast - it took a while before I realized that skipping breakfast only made me hungrier throughout the rest of the day. Once I started eating breakfast soon after I woke up, it made a world of difference. I have two main go-to breakfasts that I eat: 1 serving of Oatmeal with some type of fruit, like blueberries, blackberries, apple, grapes, etc. or I will have 1 egg (either a whole egg or egg whites) and two slices of turkey bacon or sausage. I prefer the oatmeal, only because it is easier and I can get it done fast. The egg and meat breakfast seems to hold my hunger off longer, but either one is good for you.

2. Eat a heavier lunch and a lighter dinner - I eat the bulk of my calories at lunch. I eat a light dinner and save space and calories for a bedtime snack. This one was tough to figure out. It's so subtle that you barely recognize that eating a heavy dinner is hurting your weight loss efforts. Trust me, this one is worth doing.

3. Eat slowly - chew your food, savor every bite, take your time, enjoy mealtime. Not only does it aid with digestion, it also calms you because food is a comfort. Yes, there are 'comfort foods', but food in general is a comfort to human beings. Don't rush through a meal.

4. Watch portions - If we are honest with ourselves, we know that the first bite of food is the one we taste the most and enjoy the most. So, when you are eating your favorite food, after the first few bites, you are only eating out of habit and want, not need. Eat reasonable portions. Fight the urge to eat until you are stuffed. Stop when you are 80% full. By doing this, you can actually enjoy your food and not feel guilty later.

5. Eat high protein and fiber rich foods.

6. No diet foods or fat free versions - no artificial sweeteners. Eat real food as close to its original form. Artificial sweeteners carry so many negatives for our health and they actually hurt our weight loss efforts because they confuse our body about sugar. Stevia is the only sweetener that does not confuse. While I haven't experience any negatives with Stevia, a few of my friends say it has an after taste. Most of those friends also stated that it went away after they stayed with it for a few days.

7. Eat fruit, but no more than 1 serving per day. Fruit is good for you, but it also high in sugar.

8. No white food - no flour, sugar, salt, potatoes, rice, etc. (Cauliflower is the exception.)

9. Drink lots of water - tea and plain coffee are okay, but no sodas, energy drinks, alcohol, beer, etc. It has been suggested that you should drink half your body weight in ounces of water each day. It has been suggested that for every 8 ounces of water less than half your body weight that you don't drink, your body retains half a pound of water and that shows up as water weight gain. Drink lots of water!

10. Increase vegetable consumption. Green leafy vegetables are excellent. Tomatoes, cabbage, cucumbers, onions, brussel sprouts, broccoli, asparagus, green beans, beets, pickled vegetables (okra, pickles, beets. Etc.) There are so many to choose from, there has to be some you will find that you really like.

11. Keep a journal - write or enter in an app what you eat, amount of daily exercise, sleep hours, etc. It can help you stay on track and also, show you what you need to change to lose more efficiently. It can also relieve stress if you write down what's on your mind, too.

12. Eat less red meat. Limit chicken and pork, and eat fish (all kinds, tuna, salmon, whitefish, flounder, shellfish, trout, sardines, etc.) Red meat is good in some ways but bad in most ways. You can get the same nutrients in other less harmful foods. That is just my opinion. Red meat once a week or twice a month is a good rule.

13. Walk at least 30 minutes everyday - it is better if it's all at one time. Walk on your lunch hour, before or after work, on weekends. If you are serious about losing weight, you will find 30 mins each day to walk. It is the single most important thing you can do for yourself.

14. Get good sleep - go to bed at a certain time, get up at a certain time. Try to get the most sleep between 10 pm and 2 am. I heard this and read this from many experts and I adapted it to my own life.

15. Develop positive self talk that will lift you out of an emotional hole. If someone says something catty or hateful, find those positive words you have pre-selected and repeat them to yourself. Repeat as many times as you need before you do anything else.

Losing weight is possible. You may or may not need gastric by-pass surgery. I did it on my own without meds or surgery. I did it this way, because I knew that if I didn't lose it by a method I could learn to live with, then I would never be able to keep it off. This is a decision you have to make for yourself.

Let me give you some of my observations on weight loss surgeries, lap bands, balloons, etc. Over the years, I have known many women who have done these things to lose weight and yes, they work. However, with the exception of a handful only, once the band or balloon is removed or the gastric by-pass is more than a couple of years down the road, they have a tendency to gain it back. Why? Because they failed to deal with the issue of why they gained the weight to begin with and they never broke the bad habits that created the problem.

I am not saying I will never gain the weight back, but at least I know how to eat and exercise now, my chances are better than using the other means to lose it. I am also not saying that no one should ever have a gastric by-pass, lap band, or balloon. There are some people where it is a matter of life or death and they need immediate help. I am only saying what worked for me and how I feel about it.

The important thing is, lose it!
Get it off!
You will feel better,
you will look better,
and you will be happy you did.
Healthy is always
better than sick.
Get healthy!

Do you have a weight loss story to share with us? Do you know a secret? Have you had a gastric by-pass, lap band, or balloon? Have you found it difficult to keep the weight off? Share your thoughts with the rest of us, you may help someone who is struggling with this issue or someone may be able to help you.

XOXO

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Life: Is Volunteering in Your Future? What are you passionate about? Mine - Hospice!

1/11/2019

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"Volunteers don't necessarily have the time,
they do have the heart."
Elizabeth Andrews

Everyone has a problem...everyone. Some of us struggle with our weight, some with an illness, and others with emotional issues. Everyone also has something they feel passionate about that could remedy someone else's problem.

Giving back and helping someone else, is the fastest and easiest way to overcome our own problems and forget about our own issues.

When we put our thoughts and energies into helping someone else, even if only for a couple of hours a month or a week, we don't think about our own during that time.

It's good for the person or cause you are helping and it's good for you...it's a win-win situation for all.

"You make a living by what you get,
You make a life by what you give."
Winston Churchill

Recently, I became a volunteer for Hospice and Palliative Care of my home county. I was confused about the job I wanted to volunteer for, but after 2 days of training I had a clear picture of where I wanted to spend my time. I want to work with patients who are in their last stages of life.

Most people entering Hospice care are only there for an average of 70 days, that's a little over two months. Many are only in Hospice care for a few weeks or a few days before they pass on. Most have family who check in on them or who stay with them through the dying process, but some don't have anyone or only one person. In my opinion, no one should die alone.

This is an emotional issue for me. I have only begun this journey, time will tell if I am emotionally strong enough to handle death this closely. I feel like I can, but until I actually experience it, I don't know how I will be.

This does not stop me from trying. I intend to be strong and provide the support and encouragement people in the last stages of their life deserve.

I thought about many organizations to volunteer with and will list a few suggestions here, later in this blog post. I thought about animal rescue organizations because I am passionate about dogs and animals. I even considered Wounded Warriors. I have lots of interests and want to help everyone, but I had to choose one.

I chose Hospice because they have helped several family members and friends of mine over the years. They manage their funds well, and they do a lot of good for people.

There is a need for volunteers in many organizations that provide much needed help for people and animals. As we grow older and move into retirement, we have time to do other things - including volunteering. Volunteering is a wonderful way to spend your time and gain new opportunities to learn and grow.

Here are a few areas where volunteers are needed just to get you motivated:

Hospitals: they need help in many areas. Some hospitals call these volunteers "the Pink Ladies", "Candy Strippers", and "Grey Ladies". You can do everything from manning the information desk, to running the gift store, to administrative duties for the hospital staff such as make copies, coffee, run errands, etc. They also like older people to volunteer to hold the newborns that may have issues, such as premature birth, failure to thrive, unwanted, or sick. Babies recover and thrive when they have human touch and love, 'foster grandparents' can provide this. Call your local hospital and ask about all the programs they offer for volunteers, then pick one you really like.
Animal Rescue Organizations: this is one area that can always use more volunteers. They need people willing to be 'Foster Parents" for abandoned, mistreated, stray, dogs and cats, birds, etc. The foster home may only be needed for a few days but also may be for a few months until they are adopted. You can Google online 'animal rescue organizations' and you will find several.
Hospice: always needs volunteers. They provide end of life moral and emotional support for the patient and their families, respite duties for caregivers, office support (administrative duties), event/fundraiser support, telephone and receptionist duties. The work they do is valuable to the dying and the ones they are leaving behind. Contact your nearest Hospice House and ask how you can become a volunteer.
Schools: they need and prefer older people to read to children, be a 'lunch buddy', crosswalk monitor, classroom teacher support, and many other important duties. Call your local school and ask what volunteer duties they have available, you will be pleasantly surprised.
Libraries: always need story tellers, shelving books , and other needed duties. Call your local library to find out how to volunteer.
These are only a few areas where you can get started volunteering pretty easily. Remember when you volunteer you are not only helping another person or an animal, but you are helping yourself as well.

Do you volunteer anywhere? Are you considering volunteering? Do you know of other easy to get into volunteering opportunities? Please share your stories so that others my learn.

XOXO

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Life: It's a Brand New Year! Get Fired Up! Set SMART Goals for 2019!

1/4/2019

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Most people make resolutions in January with good intentions of following them. Usually these good intentions last about six weeks. The problem is a common one, most people make goals too general and broad instead of specific.

When we make the goal to "to lose weight", we will never meet that goal. It is too broad and general without a way to know if you have met it or not.

Instead of setting a goal "to lose weight" try setting a goal of "to lose 20 pounds in 90 days from today". This is a specific goal and it has an end. You know when you have met it. At the end of 90 days, if you want to lose more weight, set another goal of "to lose 5 pounds in 30 days, and so on.

Once you have set a specific and measurable goal, then lay out the steps to attain this goal. For example " I will walk 2 miles every day after lunch and before dinner", "I will give up sodas, bread, sugar and reduce my servings of desserts." These are specific steps and can be measured.

The SMART plan for achieving your goals is one of the best I have ever used. It has helped me in many areas of my life, including (but not limited to) losing weight.

Below is the simple version of the SMART plan:

be SPECIFIC
should be MEANINGFUL
ACTION ORIENTED (achievable)
should be REALISTIC
should be TIMELY

If you use this formula to set your goals and then make a plan on when and how long each week you will work on these area, you will succeed. You will meet your goals.

"Insanity is doing
the same thing over and over again,
and expecting different results."
Albert Einstein

Stop the insanity and

make a real plan.

It is still up to you to

follow the plan,

but you can't follow a plan

that you don't have.

Have you ever heard of the SMART plan for goal setting? Are you guilty of setting goals and then within a few weeks, forget about it? What goals are you setting for yourself for 2019?

XOXO

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Encouragement: Ending January with New Goals and Volunteering! (BTW It's my birthday!)

Health and Wellness: 15 Quick and Easy Tips for Weight Loss That I Use!

Life: Is Volunteering in Your Future? What are you passionate about? Mine - Hospice!

Life: It's a Brand New Year! Get Fired Up! Set SMART Goals for 2019!

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Encouragement: Ending January with New Goals and Volunteering! (BTW It's my birthday!)

Health and Wellness: 15 Quick and Easy Tips for Weight Loss That I Use!

Life: Is Volunteering in Your Future? What are you passionate about? Mine - Hospice!

Life: It's a Brand New Year! Get Fired Up! Set SMART Goals for 2019!

My mission​

Archives

Categories

About

Blog

Contact

My mission