Health4Tips: motivation

Showing posts with label motivation. Show all posts

Saturday, June 7, 2014

Focus on the journey NOT the destination

Every time I hear someone say - I have 20kg to lose, or I have 100 lbs to lose, it always worries me. How do you work on such a huge goal? How do you stay motivated for the months or years that that will take? And what happens if you lose only 18kg, or just 90lbs (both an amazing achievement)? Does that mean you failed? And how arbitrary is a goal weight for you anyway? We know statistically what BMI means for populations and that people within certain ranges are at decreased (or increased) risk of disease. But does that mean that YOU need to be a "certain weight" to be healthier than you are now? Possibly not.

Stop with the unachievable goals. If you really need a numerical goal then make it something you can achieve like 5kg or 5lbs and then readjust when you get there. But to be honest, your goal should be to make healthy changes in your life. Make your targets tangible. I will eat less fast food this week. I will drink more water tomorrow. I will walk 3-5 times a week. I will aim to go to bed earlier tonight. I will eat 5 serves of vegetables today. You can succeed at those things and you can succeed at them TODAY. And you know what? The evidence is clear that those changes WILL make you healthier and decrease your risk of disease. And you will probably lose weight in the process anyway, but you are much more likely to be happy and consider yourself a success, and that's important.

Focus on the journey, not the destination.

Lyndal @ Lean Green and Healthy

It's okay not to be perfect.

Privacy motivation ,

Guess what? You're not perfect and neither am I.

Some days you are going to be all over this healthy lifestyle change, you'll be motivated and focused and nothing will stop you. Other days you might wonder if it's all worth it, think you're defeated and not want to get off the couch. And some days you might make not so healthy food choices and feel grumpy and guilty like you've really fallen off the bandwagon.

That's okay. We are all human, none of us are perfect. There is no reason to feel guilty, it's just food. And this is not a 30 day plan or a 12 week program that you have "ruined". This lifestyle change has no expiry date, so you know what? You've got the rest of your life to get it right. Brush yourself off and start again, not tomorrow, not next week, right now.

Just aim small, step by step. Make changes, day by day, one healthy meal at a time. You don't have to be perfect. You're doing your best. And that's pretty awesome in my book.

Lyndal @ Lean Green and Healthy

"Food is fuel" or is it more complex than that?

Privacy healthy eating , motivation

I have seen mottoes written on the internet such as "Eat to live, don't live to eat" and they always make me feel uncomfortable. These one-liners just don't sit right with me. That concept that "food is fuel" and nothing more is I think simplistic and unrealistic and certainly doesn't reflect the way I live. Sure, some people see it that way, but for the vast majority of us, food is more than just fuel.

Food can be a source of nourishment and pleasure, a social activity, a celebration, a tradition, a reinforcement of culture, a religious ceremony, a creative outlet, an expression of love, giving and sharing..... and for some of us also a reward and a punishment. For many people who are overweight or obese, or who have an eating disorder, their relationship with food is one of the fundamental problems hampering their eventual recovery.

I believe it's perfectly fine to enjoy your food, to love your fuel and take pleasure from your nourishment. But make your relationship with food a positive one. If food makes you sad, angry, guilty, stressed, anxious, obsessed, depressed or hateful then this is not good for you, your health or your weight. If you reward yourself with food, or punish yourself with food, perhaps you need to look at alternatives. If your relationship with food is less than positive its time to examine it, and consider doing so with the help of a qualified professional such as a psychologist, a dietitian or a doctor. Like any bad relationship, don't be afraid to seek help and improve it, for your own health and happiness.

Lyndal @ Lean Green and Healthy

Create healthy habits, not restrictions.

Privacy motivation , tips and tricks

Making healthy choices should not be negative or miserable Changing your life to be more healthy shouldn't make you feel deprived. If you focus on the things you "can't" or "shouldn't" be eating, this will not be a positive experience.

Instead, try to focus on the everyday positive habits you can ADD to make your life healthier. Focus on the powerful choices you are making. Be positive and proud.
Here's some ideas....

Today I will go for a walk.
Today I will drink a glass of water every time I pass the kitchen.
Today I will eat two pieces of fruit.
Today I will add a serve of vegetables to every meal.
Today I will start drinking green tea.
Today I will look at myself in the mirror, smile, and think something positive about myself.
Today I will start getting healthier.

Create healthy habits, not restrictions.

Lyndal @ Lean Green and Healthy

Be kind to yourself

Privacy motivation ,

Be proud of what you achieved so far, even if what you have achieved is making the decision to start! Your body is amazing and is capable of so much. Don't hate it, or shame yourself, or feel guilty. You will achieve much more by confidence, by loving and nurturing yourself and treating yourself well. You deserve it.

Lyndal @ Lean Green and Healthy

Eat real food.

Privacy healthy eating , motivation

Less packets.

Less numbers.

Less additives.

Less preservatives.

Less salt.

Less chemicals.

Less stuff made in factories.

Less take away.

Less drive through.

Less eating at the television, at the desk or in the car.

Less shipped from the other side of the planet.

Less out of season.

And maybe just less.

Eat real food.

Lyndal @ Lean Green and Healthy

Take the first step

Privacy motivation ,

Many people think that you need to be completely ready, completely prepared, and there needs to be a "right time" to start getting healthier. There is no such thing as a "right time" and you will never be any more ready than now. What's wrong with just starting today?

You have the power to take this step.
Right here. Right now.
You don't need to turn your life upside down all at once, just decide to start making healthier choices.
Today.

Lyndal @ Lean Green and Healthy

Start today

Privacy motivation ,

There is no time like the present.
Stop wishing.
Stop thinking about it.
Take action.

Choose one thing to change in your life and start.
Today.

So, what's it going to be?

Lyndal @ Lean Green and Healthy

When it comes to diets, one-size-doesn't-fit-all

Privacy diet , healthy eating

When I meet people and they notice my weight loss (which is pretty noticeable if you knew me previously), the obvious question is "What did you do?" My standard answer is "diet and exercise! Who knew?" with a big laugh. This is almost immediately followed by "Wow. So WHICH diet? Paleo? Atkins? Low carb?" And this is where things become complex. How I live now doesn't have a trendy name. I followed a series of diet principles based on medical advice and research but I didn't follow a prescribed diet by an internet guru... and I don't think you should either. Let me tell you why.

Firstly lets look at the word diet and what it means - strictly speaking a diet is simply the food an individual eats on a daily basis. Good or bad, no judgement attached, that's what diet means. By this definition we are all dieting all the time, every time we eat we are taking part in our daily diet. But in modern times this word has been charged with so much more meaning. We refer to a "diet" as a restriction of our food, as a set of rules or choices, as a formula or requirement to eat a certain way, and the implication that by "dieting" we are somehow restricting or depriving ourselves. And finally there is the Diet with a capital D - the food plan that comes with a name, a trademark, a book, a TV show, a range of supplements and a one true faith to believe in, often with a cult like fervour and a celebrity to endorse it. And in many cases it is sold as the one, the only, way to eat. Diet has become a dirty four letter word and can fill people with fear and dread.

Do I sound a little cynical? Sure. Because I don't think there is one "right" diet for everyone. Many people will "go on a diet" and lose weight, no matter what the diet is, because they are paying more attention to what they eat and being more motivated. Will that weight stay off? Well it depends if the diet is sustainable, if they like it and if they can live that way for life.

Lets think about traditional cultures. People from all over the world have ethnic and cultural diets that vary hugely in their content and nutritional makeup. The Inuit in the Arctic eat a completely different diet to the Japanese, the people of Southern Italy or the Masai of Africa - yet none of those cultures traditionally have issues with overweight or obesity. They are all eating different diets, but you couldn't possibly suggest that each culture has it wrong - yet that is basically what these diet gurus claim when they suggest their way is the only way to go, and it makes no sense.

The important message is there is no single Diet (again I use the capital D) that is suitable for everyone, but a whole lot of dietary principles that are. Its pretty safe to say that any diet based on whole, nutrient rich, unprocessed food that is close to nature would be good for all of us. Variety and moderation is essential. And I think there is generally universal agreement that we should be eating a diet that is mostly plants, that avoids too much refined grains, refined sugars, trans fats and processed meats. This is what all the cultures I mentioned before have in common. They all have eating patterns that feature moderation, variety and whole unprocessed foods (and a whole lot of exercise also!). They also have traditions and culture and social occasions around eating which all adds to healthy eating behaviours (eating with your family as part of an event not at your desk, in your car or in front of the TV. Perhaps the topic for another blog post?)

There is another important point to consider when looking at a diet plan. If this is going to work, if you are going to lose weight and keep it off, then you need to consider if you could keep doing this. The pills, the potions, the extreme exercise routine, the fancy meals with obscure ingredients, the restrictions and elimination. Is it sustainable to incorporate into the rest of your life? Will you need to "cheat" at Christmas or avoid social events? Will you have difficulty sourcing ingredients or be unable to eat out? Because this needs to work long term. Any plan that you undertake short term will have short term results and when you reach your goal weight (or get sick of it) and go back to your previous life, the weight comes right back on (and then some). I'm going to quote Dr Yoni Freedhoff on this topic. He says "Just ask yourself the question "Could I happily live like this forever?" If the answer is "no" then you're on the wrong diet". I couldn't agree more. Any dietary plan that has an expiry date is a recipe for failure.

The American Diabetes Association reviewed its guidelines for people with diabetes last year and I think its comments are appropriate for all of us. They said a suitable diet should have:

"a variety of minimally processed nutrient dense foods in appropriate portion sizes as part of an eating plan that takes into account individual preferences, cultures, religious beliefs, traditions and metabolic goals". Indeed.

Eat unprocessed foods, mainly plants, with lots of nutrients, fibre, variety and colour, eat less salt, eat appropriate portion sizes, avoid excesses of anything, think about what you're eating, drink more water, cook more, sleep more, smile more, move more. And make sure you enjoy treats with pleasure and without guilt. And if those general principles aren't enough and you need more specific direction that's tailored to you - be sure to see an Accredited Practising Dietitian, not a TV celebrity or a diet guru.

Lyndal @ Lean Green and Healthy

Don't give up - the beginning is always the hardest

Privacy motivation ,

If you are keen to start making changes and you're not sure where to start, its okay. If you have started and are feeling overwhelmed that's also okay. There is no magic system and no one way that works for everyone. Start somewhere... anywhere. Pick one thing that you do that you'd like to be healthier, one habit you'd like to avoid, one healthy change you want to add into your life and focus on that. Give it a little while then when you feel confident add another and another. You don't have to do it all at once and you don't have to be perfect. Remember this isn't a short term plan - you've got the rest of your life to get it right <3

Lyndal @ Lean Green and Healthy

Time for action?

Privacy motivation ,

Are you sick and tired of feeling sick and tired? The first step is deciding its time for change. Maybe you've had health issues, maybe you are unhappy with the way you look or feel, maybe you just want to be healthier. The biggest step is making the decision that you want things to be different from now on. Congratulations. You're reading my page. You're already on your way !

Lyndal @ Lean Green and Healthy

Health4Tips

Saturday, June 7, 2014

Focus on the journey NOT the destination

Sunday, June 1, 2014

It's okay not to be perfect.

Thursday, May 29, 2014

"Food is fuel" or is it more complex than that?

Wednesday, May 28, 2014

Create healthy habits, not restrictions.

Monday, May 26, 2014

Be kind to yourself

Saturday, May 24, 2014

Eat real food.

Take the first step

Wednesday, May 21, 2014

Start today

Tuesday, May 20, 2014

When it comes to diets, one-size-doesn't-fit-all

Sunday, May 18, 2014

Don't give up - the beginning is always the hardest

Saturday, May 17, 2014

Time for action?

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