Treat Yourself - You Deserve It!

I don't call my journey to wellness a "diet." A diet is something that you do until you reach a desired weight. While on a diet, you don't always make a lifestyle change, and most of the time you slowly return to your old eating habits and gain the weight back that you lost and more. To be successful, you must commit to changing your whole mindset regarding the foods that you are eating.

I don't call my journey to wellness a "diet." A diet is something that you do until you reach a desired weight. While on a diet, you don't always make a lifestyle change, and most of the time you slowly return to your old eating habits and gain the weight back that you lost and more. To be successful, you must commit to changing your whole mindset regarding the foods that you are eating.

I say that what I am doing is creating a "more vivid and satisfying life." I enjoy eating whole grains and fresh veggies. I am being more creative in cooking my food, using spices I never used before and doing a lot of experimenting. I am not restricting my food so I don't feel stressed; ergo I am not inclined to binge. What I do is give myself an inexpensive treat that boosts my mood and encourages me to continue to make appropriate food choices. 


So what are inexpensive treats? These treats are different for everyone. They are treats that make you feel like smiling. I made a list of 25 things that make me smile spontaneously. Some of these things include reading a romantic novel, watching a romantic movie, going to the mall and doing some window shopping, meeting a friend for coffee/tea, going to a new yarn store and buying some funky yarn.

I write all of them on a slip of paper, and place them in a special jar (it used to be my cookie jar). You can use a vase that is just lying around your house and decorate it and make it look very special.

What action deserves a treat? I meet a friend for lunch and instead of ordering the French fries that go with my entree, I ask them to replace it with lettuce and tomato. I go into a cafe and buy a cup of decaf coffee, I don't order a pastry (scones used to be my favorite). These 2 actions require a reward, so when I get home I pick a slip of paper from my special jar! This reinforces my new behavior with a small, inexpensive treat. Why not try making yourself a "special jar" and reward yourself because you are so very, very special.

Weekly menu:

Sunday and Thursday:  baked chicken with dried tomatoes and tapenade sauce

Monday and Friday:  tuna balls and whole grain pasta

Tuesday and Saturday:  baked salmon with fresh asparagus

Wednesday:  turkey burger on a whole grain bun

Please join me in my wellness journey and keep me posted at Riare43a@aol.com. Have a happy and healthy week!

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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