In a previous post I asked a single question - "WHAT IS YOUR BIGGEST STRUGGLE WHILE PURSUING WEIGHT LOSS AND/OR PHYSICAL FITNESS?" I was touched by the personal stories and struggles that many of you shared. Others have told me how well they can relate to some of the comments to that question.

In future posts we will address the struggles and issues mentioned in your comments. I will share thoughts and resources that have helped me. I also welcome comments with ideas and resources that have helped you. One thing I have learned is that we all respond to different things at different times. It depends where we are in our journey as to what information makes sense to use at that time. We must be patient with ourselves as well as with others, trusting that we are doing the best we can with what we have. 

I love how Maya Angelou said " I did then what I knew how to do. Now I know better, I do better." How does that relate to pursuing weight loss and physical fitness goals? The choices and decision we make daily regarding our health are based on what we know and what we believe. As we continue to learn and grow we change our beliefs about what we know. New understanding and changes in beliefs often lead to changes in behavior.

So it makes sense that when we have a desire to change habits or behaviors we look for sources to learn from, thereby increasing our understanding and ability to affect change in our lives.

Attaining and Maintaining Good Health is a 3-Legged Stool

Attaining and maintaining good health is a 3-legged stool. The 3 legs are Balanced Diet, Regular Exercise and a Success Mindset. 

Before you say, "Yeah, yeah, I've heard it all", hear me out.

Good Health isn't about a diet you go on for six months (and then go off), it isn't depriving yourself of everything you like, it isn't torturing yourself with an exercise program that you hate because someone laid it out for you, and it isn't getting yourself geared up mentally to give up everything you love and follow some strange eating program for six weeks.

I regularly have people ask me how I lost 65 pounds. They are looking for the quick fix, the pill, the drink; something that they can go purchase that will magically make them lose weight. When I say "I ate less and moved more", they express disappointment and tell me that's not what they were hoping for. That seems like 'work' and no one wants to work for something that is so worthwhile (note sarcasm)!

Leg 1 - Balanced Diet means eating what your body needs and enjoying treats in moderation. It means finding healthier ways to prepare your favorite foods. In 2011 the USDA released a revised food pyramid. It is now a plate, divided into sections of food types and portions making up a balanced diet. 

EATING TIPS:

Make half your plate fruits and vegetables. Fill up on these foods first, so when you get full you will have eaten the lowest calorie, highest nutrition foods first.

Make at least half your grains whole grains. Flour is not whole grain. If it is a whole grain food you can see the grain.

Don’t drink your calories! Drink water instead of sugary drinks. Switch to fat-free or low-fat (1%) milk for calcium and protein.

Avoid oversized portions. ENJOY YOUR FOOD BUT EAT LESS!! 

Leg 2 - Regular Exercise means MOVE more. You don't need to belong to a gym. I lost 65 pounds by walking. Walk inside on a treadmill or outside; doesn't matter where, just walk. Swim if you have a pool. If you are not a strong swimmer, walk in the pool. If you have joint or back issues, this is a great option. You will be surprised how much of a workout you can get by walking or running in the pool.

You can play tag with the kids, or get your friends together for a game of touch football. Get on your bike and ride, by yourself or with a friend or your family. If it's too hot or cold to ride to ride outdoors, purchase a "trainer" from a bike shop or sporting goods store which will allow you to ride your bike inside. Or use an exercise bike or elliptical machine. Put in a DVD of an exercise routine or dance exercise and let the kids ‘exercise’ along with you.

The choice of exercise is yours. What matters is that you DO SOMETHING to get you moving more! 

Leg 3 - Success Mindset: This is likely the most difficult, but without a doubt most important, factor in your quest to attain good health. Whatever you want to accomplish, it all starts in your mind.

So what is a success mindset? A mind-set is your predominant state of mind day to day. It is the things you think about; it is what you focus on, and what you expect from your daily experiences. For example, if you think negatively, expect the worst to happen, or feel pessimistic about your options, that is exactly what you will draw into your life. On the other hand, if you think positively, expect the best and focus on a successful outcome, you will draw that into your life.

You are creating YOUR reality all the time, whether you are conscious of it or not. The thoughts that you emit, the emotions that you feel, the attitudes you hold, and the beliefs you have are directly responsible for what you will bring into your life.

Too often we let our emotions and thoughts dictate our actions, rather than our actions dictating our emotions and thoughts.

The success mindset is simply the knowledge that YOU are creating your own reality all the time. It’s becoming aware of yourself so much that you are ALWAYS emitting the kind of thoughts, feelings, and beliefs that WILL attract success into your life.

It is our mind-set that ultimately determines whether we fail or succeed.

MINDSET TIPS:

Decide what you want

Formulate a plan

Think optimistically

Ask for help

Learn all you can

Acknowledge your successes each day

Believe that you have what it takes

Begin each day reviewing your plan for success

Do your very best

Expect the best

Recognize that each day is a fresh start; be willing to get back up and try again.

We can all use new ideas to motivate and inspire us. What do YOU do that helps you eat less, exercise more or keep a success mindset? 

Frequently after I post, I receive personal messages from many of you through email and Facebook. While I really appreciate your comments, I'm the only one who benefits from those thoughts and opinions. I know everyone who reads this would appreciate hearing your opinions, struggles and ideas as well. Please do share your thoughts, ideas and opinions with a comment below!

Pancake Paradise! Without the Guilt!

I am a huge fan of pancakes, especially a certain restaurant chain that serves Harvest Grain 'n Nut pancakes. If you live anywhere near Prescott, Arizona you are undoubtedly familiar with Wagonwheel Pancakes from Zeke's; the most incredibly buttery pancakes that are so large they hang over the sides of the platter...yes, platter!

In my opinion, pancakes are not to be eaten dry. I want each bite dripping in syrup, or smothered in fruit and juice. Yes, I am aware of the massive amount of calories involved in my pancake fest. For that reason, my pancake meals are few and far between...a real treat.

So when I ran across a recipe for Oatmeal Pancakes I had to look twice. They must be healthy, they're made with oatmeal. And maybe that same ingredient will give it some of that grain 'n nut taste that I like.

These pancakes are delicious! And while I love them dripping with syrup, they are fabulous topped with a fresh fruit sauce and low cal whipped topping. The best part...they really are healthy and will not send your daily calorie count into the stratosphere.

OATMEAL PANCAKES

Ingredients:

1/2 cup all-purpose flour 1/2 cup quick cooking oats 1 tablespoon white sugar 1 teaspoon baking powder 1/2 teaspoon baking soda

1/2 teaspoon salt 3/4 cup buttermilk 1 teaspoon vanilla extract 2 tablespoons vegetable oil 1 egg

Directions:

1.

Place flour, oats, sugar, baking powder, baking soda, salt, buttermilk, vanilla, oil and egg in a blender and puree until smooth.

2.

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot. Servings: 4 Calories: 207 Fat: 9.3g Carbs: 24.6g Protein: 6g If you don't keep buttermilk on hand just add a Tbsp of apple cider vinegar to regular milk and let it stand for 5-10 minutes. For nuttier pancakes: After you pour batter onto pan, sprinkle 1/2 Tbsp chopped walnuts on it. (as opposed to mixing into the batter) FRESH FRUIT SAUCE These sauces are so easy to make and are great on pancakes, waffles and ice cream. Fresh Fruit Sauce: This sauce works best with any kind of fresh berries (strawberries, blackberries, raspberries, blueberries) or peaches, fresh, peeled and cut into pieces. Put berries into blender or food processor and puree until smooth. If too thick, add a little cold water. (Should be thin enough to scoop with a spoon and spread over pancake.) If it isn't naturally sweet enough, add Stevia* and blend. Start with a tsp and add until you reach desired sweetness. Frozen Fruit Sauce: Put frozen berries in a small saucepan over medium low heat. Stir as berries thaw and heat. Add Stevia* until desired sweetness. This method will yield more juice. I like to leave the berries whole and let the juice soak into my pancake. To make it a little thicker, smash some of the berries as they heat and thaw. This is wonderful warm over pancakes or ice cream. If you are not familiar with Stevia, check out their website http://www.stevia.com/ It is a natural alternative to sugar and is available in powder or liquid form. I caution you to start with a just a little and add as you need until you become familiar with using Stevia. It is much more potent than sugar. Most people I know use 1 drop of liquid Stevia (literally) in a cup of coffee or tea. You can find it in your local grocery store on the sugar/sweetener isle. You will find dozen of flavors (vanilla, root beer float, orange, etc) available in liquid form at sprouts, whole foods, etc. What is your guilty indulgence? Have you found a healthy way to enjoy it? Are you interested in finding a healthy version so you can enjoy it more frequently?