Monthly Archives: April 2013

Don’t be a Victim

Are you falling victim to cravings? Then you should read this.


Utilize the Power of Your Mind to Lose Weight With These 50 Tips


50 Mind Tricks for Weight Loss


You can’t magic your way to being fit and shedding pounds. The only way to get there is through hard work and eating right. Yet you can give yourself a leg up in the process by changing how you think about food, weight loss and eating healthy. By changing how you think, you’ll also change how you act and hopefully impact your health for the better. After all, the mind leads and guides the body in all that you do.  You have a thought long before you complete an action.

Meditation can play a key role in helping you overcome food issues and create the body you want to have now. Awareness, consciousness, focus and concentration  developed through yoga practice and meditation will help you to embody these key points.

Here are 50 tips to help you learn some tricks to get your mind ripe and ready for weight loss and to put yourself in the right frame of mind to successfully lose weight.

These general tips will help you learn to adapt your thoughts to healthy weight loss.

1. Be patient. Losing weight in any kind of healthy way is going to take time. Give yourself a break and relax, and the weight will come off.

2. Don’t stress. Stressing about weight loss will likely only make it harder to lose.

3. Be realistic Setting unrealistic goals for your weight loss isn’t healthy for your body or mind. Get your mind set on more realistic accomplishments and you’ll be happier and healthier.

4. Create a routine. Success with any weight loss program requires creating a routine and sticking to it in what you eat, when you work out and how you think about your progress.

5. Listen to your body. It will tell you when you aren’t eating enough, you’re eating too much, or you’re pushing yourself too hard.

6. Use your imagination. Our imaginations are powerful things and you can use yours to picture your body and your life the way you really want it to be.

7. Take it slow. You cannot expect to change your mindset or your body overnight. Take the process slow and steady for the best results.

8. Be honest with yourself. Being honest might be more difficult or more painful, but you cannot move forward in changing your body or how you think about it without facing some hard truths about yourself.

9. Find out what you truly want. The reality is that you might not be ready to lose weight or commit yourself to the work that it takes. Find out what you truly want in your life. Knowing that you really, really want to lose weight can be a huge factor in motivating you.

Learn how to change your mindset with these tips.

10. Always be accountable. There is no one else who is responsible for you losing weight. You have to be accountable for what you eat and how often you work out.

11. Break the cycle of excuses. We all make excuses to try to justify our behavior, but these kinds of excuses aren’t doing you any favors when it comes to weight loss. Force yourself to accept your failures and work to improve them.

12. Deal with your emotions. For many people, food is an emotional thing and a coping mechanism for other things that aren’t right in their lives. If you want to change your mindset about your body, you’ll first have to deal with these powerful emotions.

13. Make the decision to be thinner. Sometimes all it takes is a firm resolution to make a change in your life. If you want to lose weight, make the choice to do so and let your actions follow suit.

14. Take responsibility. No one is forcing food down your throat or keeping you from the gym. Once you realize that and can take responsibility for your own actions regarding your health and fitness, you’ll be one step closer to meeting your goals.

15. Think clearly. Weight loss, body image and personal health can be emotionally charged issues. When you think about these things it it important to separate them as best you can from your emotions and make logical, thoughtful decisions about what is best. For instance, our emotions might tell us we need a piece of cake after a hard day, but our logical thinking would tell us it will only make you feel worse about yourself.

16. Change your programming. Many of us have programmed our brains to think we are fat, unhealthy and will never look or feel like we want to. Thinking this way is often a self-fulfilling prophecy, but by changing your mental programming, you’ll change what you’re capable of in weight loss.

17. Stay positive. There is no upside to negative thinking when it comes to losing weight. Staying positive will help you feel better about yourself, keep you motivated and reduce stress — all of which will help you lose more weight.

18. Train your mind to think in your best interest. If you want to lose weight, focus on replacing your unhealthy thoughts with healthy ones. After a while, you will think less unhealthy thoughts and be a step ahead in reaching your goals.

Give your mind some motivation with these ideas.

19. Pick out a motivational photograph. Whether you want to look more like you did 20 years ago or have the physique of someone else you admire, choose a photograph you can look at when you’re struggling to help keep yourself motivated.

20. Set smaller daily goals. While your larger goals are important, focusing on smaller, individual goals will give you more of a sense of accomplishment and change your mindset on a daily basis.

21. Use support from friends. There are few things that can change how you feel about yourself and your progress like motivation from friends around you.

22. Reward yourself. When you’ve worked really hard for something it’s only fair to reward yourself. Give yourself an indulgence, though not a food-related one, that you’ve really been wanting.

23. Tell yourself you can do it. Change your mindset about weight loss by constantly reminding yourself that no matter how hard it is that you can and will do it.

24. Never stop thinking about your goals. Keeping your goals in mind throughout the day will help motivate you and keep you on the right track.

25. Surround yourself with good role models. You won’t do yourself any favors when you’re trying to lose weight if you surround yourself with people who practice bad habits and influence you to do so as well. Spend time with friends who motivate you to be healthy instead.

26. Have a mantra. Finding your own personal weight loss mantra can be a great way to help keep yourself positive and focused on your goals.

27. Look at the bright side. Setbacks don’t have to ruin your motivation for weight loss. Instead, think of them as a chance to work harder and prove your commitment to your goals.

28. Create a map to your health and happiness. Spending some time laying out your goals, collecting photos that motivate you, and planning out your steps along the way can help make process easier, more real and something you’re more motivated to do every day.

Change your relationship with food by changing your thoughts using this advice.

29. Think yourself out of bad habits. Bad habits with food don’t have to take down your weight loss goals. Instead, use the power of your mind to fight these bad habits. It will take some doing but you can overcome them.

30. Look at food differently. Food isn’t your enemy or your friend — it’s neutral. Learn to look at food as a source of nourishment rather than a reward or a way to deal with emotions.

31. Picture what food is doing for your body. When you look at what you’re eating, picture what that food can do for your body and how the nutrients will help you feel.

32. Allow yourself to eat when you’re hungry. Losing weight should never mean starving yourself. Listen to your body and feed yourself when your body tells you it’s hungry. Just make sure it’s actually hunger and not boredom or thirst you’re giving into. Likewise, stop eating when you are full.

33. Eat foods you crave. You can have foods you crave while you’re trying to lose weight if you can do so in moderation. Keeping things totally off limits could cause you to binge.

34. Be conscious. Always be aware of what you’re eating. Eating mindlessly while watching TV can lead to a lot of unwanted and unneeded calories.

How you see yourself can make a big impact in how much weight you lose. Try these solutions to feel good about yourself no matter how much you weigh.

35. Change how you think about your body. If you think you are a fat person, you’ll likely stay that way. Train your mind to see yourself as attractive at any weight and you’ll see more weight loss progress.

36. Get control over your thoughts. When your thoughts are out of control it’s easy to think cruel things about yourself and put yourself down. When you start to feel your thoughts heading in that direction, take the wheel and steer them somewhere positive.

37. Stop looking at the numbers. Weight isn’t everything when it comes to health. Some people look super skinny and feel healthy at one weight while another person might be totally different. We all have our own comfort zone, so listen to your body, not the scale.

38. Focus on how you feel. You might not have met your goal weight yet, but focusing on changes in how you feel can help keep you motivated and feeling good about yourself.

39. Stop berating yourself. Negative thoughts aren’t going to help you lose weight. If you have a misstep or aren’t progressing as fast as you’d like, never berate yourself. Simply get up the next day and start again from a positive standpoint.

40. Fill yourself with love. If you want to get the most out of your weight loss journey, make part of the process learning to truly love yourself. No one is perfect so get a handle on accepting and appreciating your faults.

41. Take pride in your appearance.It doesn’t matter how much you weigh, you can look good and feel good about yourself. Shower, put on a fragrance, style your hair, and wear your favorite clothes. It will change how you see yourself and how others see you as well.

Learn how to turn your meditation practice into a reflection on your personal weight loss goals with these tips.

42. Imagine yourself eating like you should be. The more you imagine it, the more likely it will become reality.

43. Picture yourself thin. If you believe that you can and will be thin, then you give yourself the motivation and drive to actually make it happen.

44. Think about activities you’ll do when you’re thin. If you’re too overweight to do things you love right now, picture yourself doing those things as the new, thinner you.

45. Relax. You can’t take control over your thoughts and your mind if you’re stressed out and distracted. Simply relax and let go the problems of the day.

46. Picture yourself wearing something you’ve always wanted to wear. A big reason many people want to lose weight is to fit into the clothes and style that they love and admire. Get a mental picture of how you’ll look sporting something you’ve always wanted to wear to give you some motivation.

47. Imagine that you love to exercise. Rely on the power of imagination to help give yourself the initiative you need to get fit and in shape.

48. Don’t let negative thoughts interfere. It’s easy to think negative thoughts about yourself when you’re tackling a big and difficult obstacle like losing weight, but you have to make sure to keep these kinds of thoughts out during your meditation. Replace them with happy, supportive ones instead.

49. Kick all unhealthy habits and foods out of visualization. Don’t let your mental fantasies include unhealthy foods and behaviors. You might really crave them but the purpose is to retrain your mind to let them go.

50. Breathe deeply and calm yourself. Once you’re calm, relaxed, and in control of your mind and body, you’ll be able to start thinking clearly about who and where you want to be.

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The Importance of Balance in Optimal Health



Quick Reference to Dr. A’s Habits of Health:

  • Ch 8-12
  • Ch 9 Lists of the best foods in each group
  • Ch 10 Eating plans & 100 calorie fuelings
  • Ch 11-12 Principles of healthy eating for life
  • Living a Longer, Healthier Life Companion Guide: Lessons 9-10

HOH Books

BalanceHealthy Habit of the Week: 

Eat small, balanced meals every 2 – 3 hours

Eating small meals throughout the day is always going to be the healthy way to eat. We get to do that from day 1 with the 5&1 plan, and we learn the habit to continue for life.

What does “balanced” mean? It means protein/carb balanced. Each Medifast meal is perfectly balanced (that is why they are such a great snack for a life of healthy eating on-the-go). So is your lean and green meal.

Balanced meals mean weight loss and weight maintenance. They fill you up, keep you satisfied, and help you lose and then maintain your weight.

Here are some fun things you can try to help make this a life-long habit.

  1. Split your Lean & Green meal. 1/2 a lean and green is a great example of a small balanced meal. Experiment with something and have 2 smaller, balanced meals to get in some good practice!
  2. Track your meals: There are great apps like “My Fitness Pal” that you can plug your food into (and you can scan bar codes!). They will show you how balanced your day is, and if you are on the 5&1 plan, you will see the proof of how balanced your eating really is!
  3. Eat to be “not hungry,” in stead of eating to be “full.” Think about how you feel when you eat. When we eat every 2-3 hours, we don’t need to have a large meal.
  4. Practice sorting: As you come across foods, think about what category they fit in – protein (meat, eggs, dairy, beans, nuts…) or carb (fruit, bread, veggies)?
  5. Look at labels: Turn over your food and look the breakdown. How many carbs? How many grams of protein? If something is mostly carbs, what you you eat with it to balance it? Think of each meal like a scale. How would you balance it out? (bonus – look at the label of a Medifast meal)
  6. Balance others: Next time you make a meal for someone else, make it balanced. Or when you are out to eat, look at the meals around you – are others practicing this habit of health?

Even better?

  • Make your balanced choices from “low-glycemic” foods. They are even healthier, keep your blood sugars balanced, keep you more full for longer and keep the fat storage away. For instance, when eating low-gycemic, did you know strawberries are a much better choice than bananas? See Ch 9 of Dr. A’s book to learn more.



Who is Pushing Your Buttons?


Are they keeping you from reaching your goals?

Are your emotional buttons easily triggered?

Do you notice yourself having the same issues and failing or giving up time and time again?

We carry our unresolved issues with us wherever we go, so we repeat old patterns. Are you ready to conquer your inner critic?


Who’s Really Pushing Your Buttons?

The people who trigger our fear, guilt, shame, anger and frustration resemble our early caregivers. If your primary caregiver often ignored you or your needs and acted like your purpose was to make their life easier, it’s likely that you still attract people with a narcissistic personality. Even if you have a loving partner, you may attract professional colleagues who are self-centered and take advantage of you.

If you grew up with a critical, controlling adult or sibling, right now, you may be craving freedom from someone who seems as inflexible as a 26-inch-thick steel door in a bank vault. This person consistently and sternly informs you that you don’t measure up to their demands and expectations. Your inner critic probably chatters nonstop.

On the other hand, if you endured a childhood in which you struggled to please someone who had a Jekyll and Hyde personality, your challenge was different. One minute they hugged you, exclaiming, “You are so special. I love you so much!” You never had time to integrate that message because they soon invalidated you with hurtful messages like, “Why can’t you do things the right way?”

Because children need to feel safe and adults are their key to survival, you may have tried to gain safety by trying to please people who were a bottomless pit of neediness or people who were so unpredictable they couldn’t be pleased. If you constantly labored to be labeled “acceptable,” it’s likely that you haven’t yet discovered Your Authentic Self. You probably don’t yet know what YOU need and require in a relationship and it is your environment, your relationships that effect how you respond or react to every issue in your life, particularly those relating to body image.


Please don’t judge yourself harshly for placing yourself in the middle of challenges similar to what you faced as a child. You love yourself so much that you truly want to outgrow your past. You’re longing to let go of the inner conflicts and circumstances that trigger your inner critic to deflate your confidence and self-esteem.

You are no longer a child. As an adult, you want to act thoughtfully and effectively instead of reacting to other people’s insensitive behavior with self-doubt, self-judgment or feelings of insecurity. You want to calm your inner critic.

The extraordinarily aggravating behaviors of other people . . . actions that tempt all of us to lash out in anger or run away in fright . . . are gifts in disguise. Each painful situation that ignites our fight-or-flight response is more precious than a backpack stuffed with bars of gold.

Every challenge dance is precisely and perfectly choreographed for our personal growth. We are the producer and director of our dramas. Why do we co-create every painful relationship scenario, personal and professional? Why do we co-create every self-defeating, self-depreciating event and thought? It’s because we yearn to more fully love and accept ourselves, every single bulge, wrinkle and wart. Relationships are a key component of the core curriculum of The School of Life. They are not an elective. They are the pivotal key to finding self-acceptance AND finding the courage to make those changes we seek in ourselves.

Because we don’t want to depart from this planet without having evolved more fully, we’re so brave that we crave both cozy . . . and uncomfortable . . . connections with other parts of ourselves. Other people are human mirrors. They show us what we cannot or are unwilling to perceive about ourselves. I’m not just talking about our imperfections. Other people also show us when we’re unwilling to receive compliments, love and support. They are the mirrors that show us everything good and bad about ourselves.

We long to share both our joys and our flaws with other people because when we are real, raw, honest and vulnerable, our lives are so rich that bliss totally overwhelms pain. We devour the true nectar of life . . . a sweet, very addictive concoction composed of two simple ingredients that cannot be artificially manufactured: meaning and purpose.

In spite of growth pains that sometimes feel agonizing, life seems easier because we just want to be more of who we really are . . . passionately alive, sentient humans open to all of life’s experiences. We are so intimately connected to ourselves and other people that we are incapable of being cruel.


When we feel hurt or angry, it’s easy to forget that we’re standing at a critical crossroad that provides two clear choices:

Option One is to blame someone else for our discomfort. When we travel this road, we’re guaranteed to endure similar challenges. We haven’t resolved the core issue that continues to fester under the surface, like an untreated infection. That’s why so many people moan, “I’ve had this awful experience before. The last person had a different name and wore different clothes, but this nasty experience reminds me of ground hog day. How do I get off this hamster wheel that creaks more loudly and painfully each time I repeat my journey?” We drown our sorrows and pain in food, alcohol, drugs, or other self-destructive actions. The result is that we reenforce our negative self-image.

Option Two softly calls to us, “Do you really want to be free of your pain? Explore your unresolved issue so you can inhale the infinite wisdom and self-love that is patiently waiting to delight you.” We embrace our innate ability to control ourselves and our choices. We reinvent our sense of self to match our goals.

When we embrace our humanity . . . our self-judgments, fears and insecurities . . . without shame or blame, we receive an astonishing gift. We discover that it’s safe and immensely rewarding to be our Authentic Self in relationship with another human who is also perfectly imperfect, we follow a path of self-improvement and we learn to love and appreciate our own innate uniqueness and value.

My Bi-Monthly Newsletter

For A Healthier You –

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Proven Tips To Get Slim And Stay Healthy.
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Dwight and Sherry’s Story (from Sherry’s point of view): My story about losing weight does not begin with me but with worrying about my husband. We have been married 26 years and I have never known my husband other than him being overweight. The years of obesity were taking their toll with joint pain, sleep apnea, high blood pressure, diabetes and complications from the diabetes. Our bed has the ability to raise the head or foot of the bed. We slept with the head elevated so he could breathe. I would still wake up at night listening for him to breathe. On more than one occasion I would shake or move his arm for him to take a breath. Many times I would go sleep on the couch because I could not stand listening to him not breathe. He was always tired, irritable and did not feel like going anywhere or doing anything. He would come home from work exhausted, sit in the recliner, eat supper, and go to bed. I was afraid he would have a heart attack.

At the first of the year (2010) he told me he was going to lose weight. I was glad, but afraid he would do something drastic such as going on some type of fad diet or starving himself. When I asked him about what he was going to do he told me he would be eating every 2-3 hours. I didn’t think it sounded too crazy so I went along with it. I was still unsure of what he was doing and did not care as long as it would help and not hurt him. At the end of the first week on the program, I could tell he was feeling better. The second week I could see a big change in how he felt, his attitude, energy, and he did not fall asleep in the recliner. In the middle of the third week, I woke up in the middle of the night and for the first time in years listened to him actually breathe like a normal person. By the end of the third week the head of our bed was flat and his clothes were fitting better. At the end of the fourth week I knew I wanted to lose weight with him and joined the program. When Dwight began the program he had a 58 inch waist. He now has a 34 inch waist. When I started in mid February, I was going into a size 24 and now I wear a 12. Dwight has lost 180lb and I have lost 85lb. I do not live in fear of him having a heart attack now. I have never seen him feel as great as he does now. We are doing more than we have in years. I have the man I married back—new and improved. I truly believe this program saved his life, and we will never be the same again.

Results vary. Average weight loss 2-5 pounds per week for the first 2 weeks and 1-2 pounds per week thereafter.

 Proven Weight Loss Success Tips

If you’re looking for tips to lose weight, it is not difficult to find them. The weight loss industry is a 60 billion dollar business, involving a plethora of experts, coaches, and companies advocating every diet and remedy under the sun. Unfortunately, much of the advice out there consists of empty promises. Two-thirds to 90 per cent of dieters regain the lost weight within a year or two. The best weight loss experts know that it’s not the specific diet you choose, but how you individualize it to your lifestyle, and what types of behavioral strategies you have in your toolbox to help you stick with it, that makes the most difference to success. Read about seven proven weight loss strategies based on large-sample clinical trials conducted by researchers at well-known Universities.

(1) Count The Number Of Bites You Eat
In one research study, obese participants  were divided into two groups.  Both  groups ate the same amount of daily calories , but one group was asked to  count the number of bites they took, using a simple pitch counter, while the other ate normally. The group counting bites lost more weight and reported feeling satisfied more quickly.  Deliberately paying mindful attention to what you’re eating makes you more tuned in to the body’s natural satiety cues.

 (2)  Eat  Like a King at Breakfast But Keep It On A Smaller Plate

There is a lot of truth to the old saying, “Breakfast like a king, lunch like a prince, sup like a pauper.” When two groups of obese dieters were compared,those assigned to eat a protein-rich 600 calorie breakfast, including a slice of cake, cookie, or small doughnut lost more weight than those eating a 300 calorie breakfast. Both groups ate the same number of restricted total daily calories. Those eating the bigger breakfast were more able to stick to the daily calorie regimen and less tempted to eat junk food during the day. Also the meals were served on 9 inch plates making the mind believe that there was an over-abundance of food being consumed.

 (3)  Exercise, But Only for 30 Minutes

In a European study of previously sedentary obese men, those assigned to high-impact exercise for 30 minutes each day lost more weight than those assigned to a 60-minute, high-impact exercise regimen. Researchers speculated that those exercising for 60 minutes were more likely to compensate by eating non-prescribed foods. The longer period of exercise may have used up the dieter’s willpower, giving them less to use for dieting.  Also, recent research suggests that exercise does not necessarily stop our metabolism from slowing down when we restrict calories, as was previously thought.

healthy food

 (4)  Eat Your VegetablesIsraeli researchers compared over 300 dieters on the Atkins diet (low-carb), the Mediterranean  diet  (which prescribes healthy fats and legumes), or a low-fat, high-carbohydrate diet.  While those on the low-carb diet lost the most weight  and were most successful at keeping it off over two years, the amount of meat, fish, and dairy consumed was not the most important factor. When the diets were divided into 12 food groups (vegetables, fruit, liquid, dairy etc.), the amount of vegetables consumed was the most important factor predicting weight loss. Vegetables contain important nutrients and fiberand therefore seem to have a bigger “bang for the calorie buck.” Other studies have shown low fat diets can increase risk of heart disease, as the body needs some healthy fats.

(5)  Get Your Beauty Sleep

In another study, participants were either allowed to sleep up to 9 hours a night, for several days, or had their sleep restricted to only four hours a night. Besides probable grumpiness, it was found that those with more sleep restriction were more likely to eat junk food and less compliant with a weight loss regimen.  When we are sleep-deprived, high-fat and sugary foods seem much more attractive, probably because they give us a quick burst of energy. Alternatively, lack of sleep may lessen our brain’s ability to inhibit unhealthy, yet tempting behaviors.

 (6)  Choose a Dietary Program You Can Stick To For the Long Haul

Most people on diets do lose some weight and improve cholesterol and insulin sensitivity within a few months. Unfortunately, few dieters maintain the weight loss over the long haul.  Most gain the bulk of weight back within a year or two.  Therefore, instead of trying to lose the weight more quickly, rather choose an eating plan with foods you enjoy, that you will be most likely to stick to. Meeting with a nutritionist to design an individual plan based on your personal and cultural preferences and lifestyle can increase your chances of success. Cognitive-Behavioral  psychologists can help you structure your life to decrease temptation and combat the type of thinking that leads to giving up.  National guidelines recommend ongoing weight loss counseling for obese people who want to lose weight and keep it off.

(7)  Get a Weight Loss Buddy In research published in the Journal of Consulting and Clinical Psychology in 2005, researchers at Brown Medical School and Dartmouth University found that people were more successful at losing weight when they had an exercise buddy, family member, or coach who was invested in better health and/or  weight loss at the same time. Friends keep us honest and accountable, may offer helpful advice to address barriers, and encourage us to keep going when we feel like throwing in the towel.

Armed with these proven strategies and a healthy dose of self-acceptance and sef-compassion, you can begin to revitalize your weight loss and fitness program.

Spring is here in most parts of the country. It’s a time of renewal, taxes, and looking forward to summer. Where were you last summer? I was in the best shape of my life.  This week, I made a decision to ramp up my exercise routine to be in even better shape for this summer. None of this would have been possible without TSFL and my initial 64 lbs weight loss.  My weight was holding me back.  What’s holding you back?
Get started:
What are you really waiting for?  Are you unhappy with your current weight?  Are you on more medications than you can count and no longer want to live that way?  Are you low and energy and wish you had more so you could do the things you only dream about?  What’s stopping you?  This program isn’t just for those who want to lose weight.  It’s for everyone who wants to live a healthier, less medicated, more energetic life.  If that’s you, then isn’t it time you made a change? 
I’m here to coach you when you’re ready to make the changes.

If you like what you read here and find it helpful, pass it on.  There’s a link at the bottom that allows you to share this newletter with a friend. After all, we could all stand to get healthier.

Copyright © 2013 Leisa Watkins, All rights reserved.

Avoid the Yo-Yo Cycle


Quick Reference to Dr. A’s Habits of Health:

  • Chapters 1-3
  • Living a Longer, Healthier Life Companion Guide: Lessons 1, 6 & 7

HOH Books

Healthy Habit of the Week: Look for the Yo-Yo Cycle

Do you know people who have lost weight and gained it back? Gotten healthy then slid back into old habits?
Pretty common! But not for us anymore. Not if we make the habit of looking for the diet mentality.

One good question to ask: Am I in a rocking chair (going back and forth and not getting anywhere)? Or am in an a race car (I have a vehicle that is getting me to where I want to go — weight loss is just a step along the way)?

Here are some tips to jump in the race car and speed toward creating health.

  1. Be Mindful When you eat, make choices, exercise…how are you thinking about it. Is it “I can’t wait until I can stop living this way” or “this is great practice to how I always want to be?”
  2. Write down your thoughts: What thoughts do you usually have before making a choice. Keep track and see what category they fall in. Get a buddy and shoot a text of your thoughts back and forth.
  3. Think of what health means to you: Health is much more than a number on the scale. What is next? After reaching your healthy weight, what else do you want in your life of health?
  4. Remind yourself — “I can eat whatever I want!” Wasn’t that always the case? Now that you know you can eat anything, what do you want? Is it worth it? What are your big goals? If you have a hot fudge Sunday, is it the end? Or is it just an experience to learn from?
  5. Learn everyday. Be your own experiment. Instead of “Why did I do that?!” ask “Hummm…interesting…so why am I doing this? What are my thoughts? What is the feeling behind this? What was it like last time I did this? Do I see a pattern?” When you ask yourself questions, you find the answers. 

Sometimes how speak to ourselves does more damage than the choices itself. Learn from you. Health is a journey. You can hop in the race car anytime. How about now?

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Do You Get Enough?


Quick Reference to Dr. A’s Habits of Health:

  • Ch 17
  • Living a Longer, Healthier Life Companion Guide: Lesson 13

HOH Books

SleepHealthy Habit of the Week: Get adequate, restful sleep

Sleep affects everything: the way we feel, look, work, eat and function. How different is life when we go to bed early, wake up rested, and slept great? Sleep is when we recover, repair, and even store short term memories into long term ones!

Here are some great things you can practice to make this a habit for life:

  1. Write a list of where you may struggle: The last time you stayed up late, what kept you up? Too long on the computer? TV or movies? Caffeine right before bed? Stress? An uncomfortable bed?
  2. Decide what you can change: If you were up late because of TV, what could you change to help you get to bed earlier? Change something this week and see how it goes!
  3. Notice your sleep: Have you noticed that when you eat better you sleep better? That when you have lost weight, your quality of sleep goes up?
  4. Use sleep as a tool: When we sleep, we store memories. Did you know the best time to study is right before bed? Pick something you care to remember, and make it part of your wind-down routine.