Sustaining change is done one choice at a time, one day at a time.
One of the guiding principle of AA is one day at a time. You choose one day at a time, one choice at a time to no longer drink alcohol.
Modifying any behavior is just that. You don't have to be an alcoholic to struggle with the challenges of stopping an addictive behavior. "Food Addicts" and
"Spending Addicts" are found in all walks of live, all socio-economic stratas and in all cultures.
To eat less and spend less is the goal of any recovering "Food or Spending addict".
Instead of looking at one big, huge goal of change and developing discipline, break it down in to the manageable goal of one choice, one day at a time. And stay consistent and the offensive behavior has to change.
This paradigm has helped millions of alcoholics conquer their demons, proving it's usefulness and viability. If it works for alcoholics, it must work for the rest of us trying to change bad habits of overeating and overspending.
Contemplative focus:
Tuesday, June 9, 2009
Monday, June 8, 2009
5 Healthy Energy Snacks to Get You Through the Mid-Afternoon Slump
5 Healthy Energy Snacks to Get You Through the Mid-Afternoon Slump: "5 Healthy Energy Snacks to Get You Through the Mid-Afternoon Slump
June 5th, 2009 (2:00pm) Simon Mackie 5 Comments
It’s a familiar scenario for web workers — you’re desperately trying to get through your work before the end of the day but by mid-afternoon you’re feeling lethargic, low on energy and craving a snack to help you get through the afternoon."
Sugary snacks and junk food will give you a quick short-term boost but will lead to a crash just as quickly. I like to keep some healthy snacks within easy reach of my desk so I don’t get tempted to satisfy my cravings with sugar.
June 5th, 2009 (2:00pm) Simon Mackie 5 Comments
It’s a familiar scenario for web workers — you’re desperately trying to get through your work before the end of the day but by mid-afternoon you’re feeling lethargic, low on energy and craving a snack to help you get through the afternoon."
Sugary snacks and junk food will give you a quick short-term boost but will lead to a crash just as quickly. I like to keep some healthy snacks within easy reach of my desk so I don’t get tempted to satisfy my cravings with sugar.
Here are five of the healthy snacks that I like to eat to help me get through the mid-afternoon slump.
Fresh fruit and berries. Apples, bananas and oranges are all tasty and bursting with carbs for energy, vitamin C and antioxidants. Why not make a small fruit salad? Berries are also great and contain even higher concentrations of antioxidants.
Seeds and nuts. Seeds and nuts are great as they are high in fiber and protein, which will make you feel full. I especially like walnuts and almonds. Walnuts are also high in omega-3 fatty acids, which help your brain to function. Beware, though — nuts are high in calories, so only take a small handful. This is the one snack I won’t leave within reach of my desk as it’s too easy just to keep grabbing handful after handful because they’re so tasty!
Plain nonfat yogurt (or soy yogurt). Yogurt is a great snack: low in fat, rich in protein that will help you feel full, with plenty of carbs for energy. Try sprinkling a little granola on top if you need something even more satisfying.
A bowl of oatmeal. Oatmeal is a good snack because it slow to digest, so you feel full for longer. Eating oatmeal can also lower blood cholesterol, reducing your risk of heart disease. If you don’t like oatmeal, a bowl of healthy breakfast cereal (perhaps with some yogurt or nonfat milk) will also provide fiber, carbs and vitamins.
Popcorn. Yes, you heard that right. Popcorn is a whole grain and high in fiber. Buy low-fat microwave popcorn, don’t add butter or salt — and stick to small servings.
What healthy snacks do you munch on to get over the mid-afternoon slump?
Wednesday, June 3, 2009
Denial no more
No more excuses! There simply is no acceptable reason for me to not stick to a diet. It's all in changing my mindset.
Yes, there maybe valid reasons why it is harder to lose weight like my age and taking medications that promote weight gain. Yes, those are the truth. And they are reasons why it it harder. That is the truth of the situation. But they no longer are MY TRUTH.
MY TRUTH is the lie I have believed in the past that this it is the reason why I can not lose weight.
They no longer are excuses for why I can not lose weight. It may take longer and it may be harder to lose than when I was 18. I may have to scale back my expectations in terms of The Holy Grail. You know the goal weight, THE number....
I may have to scale back my expectations in terms of setting smaller goals to work to for weight loss. There is no shame is small goals. There is "shame" in no goals at all.
Without goals there will be no changes. Goals are the road map of change.
Contemplative focus:
Yes, there maybe valid reasons why it is harder to lose weight like my age and taking medications that promote weight gain. Yes, those are the truth. And they are reasons why it it harder. That is the truth of the situation. But they no longer are MY TRUTH.
MY TRUTH is the lie I have believed in the past that this it is the reason why I can not lose weight.
They no longer are excuses for why I can not lose weight. It may take longer and it may be harder to lose than when I was 18. I may have to scale back my expectations in terms of The Holy Grail. You know the goal weight, THE number....
I may have to scale back my expectations in terms of setting smaller goals to work to for weight loss. There is no shame is small goals. There is "shame" in no goals at all.
Without goals there will be no changes. Goals are the road map of change.
Contemplative focus:
Goals must never be from your ego, but from problems that cry for a solution.
Robert H. Schuller
1926-, American Minister (Crystal Cathedral), Author, Social Leader
more famous quotes
Robert H. Schuller
1926-, American Minister (Crystal Cathedral), Author, Social Leader
more famous quotes
Sunday, May 31, 2009
Healthy Eating & Diet: Eating Essentials
Healthy Eating & Diet: Eating Essentials: "Eating Essentials
Time to make some changes in your diet? Learn all about the food guide pyramid, remarkable vitamins, the best super foods, calorie requirements, and more.
How to select whole-grain foods packed with fiber and vitamins, plus easy ways to fit more whole grains into your diet."
Time to make some changes in your diet? Learn all about the food guide pyramid, remarkable vitamins, the best super foods, calorie requirements, and more.
Balancing Act
The new food pyramid gives you the best choices for your busy lifestyle. Learn why getting closer to the guidelines is a good step in the right direction
How to select whole-grain foods packed with fiber and vitamins, plus easy ways to fit more whole grains into your diet."
Learn all about fruits, how many servings you need daily, and what fruits can do to boost your health.
Discover the different types of protein foods included in the meats and beans group. Find out how much you need daily from this group depending on your age, sex, and physical activity.
Learn about the different types of dairy products that are high in calcium and low in fat. Discover how many servings you and your family need each day.
Find out if you are eating healthy fats or unhealthy fats. Learn more about healthy oils and how many servings you need daily.
Learn all about the different food groups and calorie and portion sizes you and your family need each day.
Saturday, May 30, 2009
ABS Lights - warning signs of brakes gone bad or a symbolic of something else
The brake warning light came on my car today. This can only mean one thing : an expensive repair and a car that is not safe to drive, so I have to do something about it now. Sigh.
So let's try to turn this around into something positive. Instead of it being a situation that creates intense panic- let's diffuse the panic and deal with the fear.
Let's suspend reality for 30 seconds here and say the ABS light coming on is symbolic warning sign that correlates to fear of financial stress. Since the light on my dashboard has captured my attention, what am I supposed to learn from and change in this situation? There's that stinkin' fear again creeping into my consciousness......
The deeper meaning behind the light coming on reveals fear of financial stress and causes me much distress. In fact, I am consumed with worry--NOT ON THE ROAD TO FINANCIAL PEACE right now, are we?
So face the fear. OK.
Fear could be defined as FALSE EVIDENCE APPEARING REAL.
Well, what is the false evidence? What exactly am I afraid of?
Answer: Not having the money to pay for it and wiping out my savings as my small savings accounts offers me a tiny measure of security. My security is gone with the zero balance in my savings account. That is really what I am afraid of - loss of security.
What is the false evidence? I would have to say it is because I am seeking security in the ability to accrue savings, which should be replaced with a security in God's provision for me.
Contemplative Focus:
So let's try to turn this around into something positive. Instead of it being a situation that creates intense panic- let's diffuse the panic and deal with the fear.
Let's suspend reality for 30 seconds here and say the ABS light coming on is symbolic warning sign that correlates to fear of financial stress. Since the light on my dashboard has captured my attention, what am I supposed to learn from and change in this situation? There's that stinkin' fear again creeping into my consciousness......
The deeper meaning behind the light coming on reveals fear of financial stress and causes me much distress. In fact, I am consumed with worry--NOT ON THE ROAD TO FINANCIAL PEACE right now, are we?
So face the fear. OK.
Fear could be defined as FALSE EVIDENCE APPEARING REAL.
Well, what is the false evidence? What exactly am I afraid of?
Answer: Not having the money to pay for it and wiping out my savings as my small savings accounts offers me a tiny measure of security. My security is gone with the zero balance in my savings account. That is really what I am afraid of - loss of security.
What is the false evidence? I would have to say it is because I am seeking security in the ability to accrue savings, which should be replaced with a security in God's provision for me.
Contemplative Focus:
Thursday, May 28, 2009
Face the Fear
Fear and Faith
Two polar opposites. It is impossible to be full of faith and fear at the same time.
I have faith that my future can be one of financial peace. But to be fully confident of that, I have to face my fear.
What am I fearful about? What is any one fearful about right now?
The economy. Job security. The expenses being greater than the income in my budget.The unplanned for expense that always seems to creep up no matter how carefully I plan.....
The way to manage my fears is to trust that God will take care of me, be confident in my ability to manage my resources to keep within in my budget and just relax.
After all, the beginning of anxiety is the end of faith.
Contemplation Focus:
The beginning of anxiety is the end of faith, and the beginning of true faith is the end of anxiety.
George E. Mueller
1918-, American Engineer
more famous quotes
George E. Mueller
1918-, American Engineer
more famous quotes
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