Wednesday, January 11, 2012

January 10, Day 10 of new year

Don't expect perfection. You will mess up, make mistakes, and forget along the way. The key is persistence and a willingness to learn from your mistakes. Focus on what you have done right instead of dwelling on the negative.
Words to live by EVERYDAY!!!


Diet Truth #1: A Diet isn't Something You Go On and Off

By one estimate, up to 95% of dieters will regain the weight they lose. And, in some cases, the dieter will yo-yo to a heavier weight than what they were when they started the diet. 

For a diet to be effective, it has to involve a lifestyle change – one that you can stick with. (SparkPeople.com (use me as a reference ;D)  ahem.)

A diet is not something you go on, then go off after you've dropped a few pounds. The definition of diet is simply “the usual food and drink of a person or animal.” So to lose weight and keep it off you need to consume food and drink that promotes health, not deprivation. 

Pick a lifestyle you can see yourself still following and enjoying when you are 80.


Diet Truth #2: You Can Lose Weight Without Exercise BUT...

We've all tried dieting on and off for years, I would wager to bet. The best results I have enjoyed are when I use the one-two punch of diet and fitness to slim down and tone up.
Yes, you can lose weight with diet only. No, you can't lose weight by working out but eating poorly. But you will lose weight more effectively if you combine a healthy diet with regular exercise.

Exercise boots your ability to burn fat. Studies show that the muscle you build through fitness will continue to burn calories even after you've stopped working out!


Diet Truth #3: It's All About the Calories

Low-fat... high-protein... vegetarian... flexitarian... The list of diets goes on and on. But recent studies have proved that it really doesn't matter what type of diet you follow.  Pick the one that appeals most to you – the one you can stick with for life – because the bottom line is all about reducing calories and burning more calories than you consume!
YES FOLKS, THAT IS THE SIMPLE SECRET TO EFFECTIVE WEIGHT LOSS:  EATING FEWER CALORIES THAN YOU BURN!

An effective weight maintenance plan then is eating the same number of calories that you burn through normal body functions and exercise.

Diet Truth #4: Slip is Gonna Happen

Trying to remain perfect while following a diet is setting yourself up for failure. You didn't gain your extra weight overnight and you aren't going to lose it quickly either. There will be slips on your way to a healthier weight. DON'T EVER QUIT!

Rather than throw in the napkin and quit when a binge happens, pick yourself up, dust off the crumbs and climb back on the dieting wagon.

Being “good” and following a healthy lifestyle the majority of the time should be your goal. You're in for the long haul to improve your life!

There will always be temptation, so learn to give yourself a few guilt-free passes for those occasions you eat more than you should.

Day 9 for January

Create a motivational collage. Find inspiring pictures, encouraging words and quotes, or anything that reminds you of your goal. Glue it all together and place it where you can see it daily. This is your vision a clear, motivating, and energizing reminder of who you want to be.
PICTURES, PICTURES, PICTURES!  Even if it's of something you want to achieve or someone who want to model yourself after (or don't want to be like), PICTURES!!! Cut them out of magazines, print them off black and white... so you don't waste too much money, time and resources.  Easy and recyclable :)


Everyday Items Easier (and Cheaper!)


Some of these tips are old and used, but are still great tips. Others are ones that I started myself, but I am sure they are common enough that I am not the only one using them!
1. Don’t buy plastic bags for small garbage cans. When possible, re-use the bags you get from the grocery store (most of us have them), or have washable bags in the cans (these look nicer too). You can make washable bags out of an old pillowcase and even add a drawstring. Dump the garbage into the big can before you take it out to the curb, and toss the cloth bag in the wash.
2. Don’t buy liquid HAND SOAP. I stopped buying liquid handsoap over a year ago. Instead, I buy an antibacterial liquid dish soap that smells nice and re-fill my FOAMING hand-soap pumps with a ratio of 1:10 soap to water. We have three dispensers that get used regularly and it took us almost 5 months to use the entire 30 fl oz bottle of dish soap (we used it on dishes too). The foaming hand soap pumps are not bought from a fancy home store, they are meant to be single-use pumps that we re-use. We’ve had two of the three for more than two years, so they will last much longer than single use!
3. Don’t buy paper towels. I know this is a stretch for most of us, but if you buy paper towels that actually do the job correctly and pick up liquid/don’t tear and don’t leave a mess when wiping things up off the carpet, then with the amount of money you are spending you might as well be cleaning up with dollar bills. We have two colors of microfiber cloths: blue and white. The blue cloths we use for dirty messes (spills, mud, food on the wall-don’t know how it got there mishaps,etc.). The white cloths we use for window/glass cleaning (work much better than paper towels), dusting (dust clings to it because of static), and other light tasks. Do you have to buy the cloths? Sometimes. Other times, you can pick a free one up at a homestore, repurpose a microfiber dishtowel, or get them from a friend who might want to part with them. You could have a “towel share” program.
4. Don’t subscribe to watch TV episodes. You can watch them for FREE at the website they were shown at! Some websites hold them for one month, some hold them for a few years depending on the show. Watch free movies and dramas on PBS! Sometimes you can even get free episodes on music download programs (like itunes).
5. Don’t buy your child’s next new toy. Seriously, my daughter had a connection to the empty oatmeal container for two weeks when she was eleven months old. She loved it. She played with it more than two toys I bought from a consignment for $5. She liked learning how to open the lid, put things inside, have me “hide” things inside so she could open the lid and “find” them. She liked sitting on it, talking loudly into in to magnify her voice and rolling it around the floor. Be creative. Give or entertain your child with a safe, reusable item that is age appropriate. They will also find creative ways to play with it and probably learn more from the “free” toy than they would from the hard plastic expensive electronic toy. She is still playing with the same oatmeal container two months later.
Share your tips! These are just a few I have been using every day to simplify life and save money. Please contribute your favorite tips, too!

Journaling - food, goals, etc Day 8, January

Start a journal. This can be a simple notebook or a computer document. Use it to track your progress, record your successes and learn from your mistakes. When you have a bad day, use it to remember why you chose these goals and how far you've come.
I've been journaling for almost as long as I can remember.  Somedays, it's easier, somedays it's harder.  SOMETIMES I do three or four in one sitting ;-), but I've always expressed how I feel better in writing than speaking.  I also like to look back and laugh, cry and remember the memories of things that happened to make me who and where I am today.  I also do some photo taking... it speaks volumes if we can look back on pictures.

Balanced Diet: 

  • Learning the habit of eating healthy is absolutely vital for your health. An important part of this process is learning how to balance your diet with a variety of foods as well as developing good eating habits. According to HelpGuide.org, your nutrition can affect your growth, development, mood and energy levels. Even more, eating the proper foods daily can decrease your chances of getting certain conditions like heart disease, cancer and diabetes. With such importance placed on a healthy, balanced diet, keep these tips in mind.

Add Variety

  • Vary your food options by keeping in mind the major food groups. Fruits, vegetables, grains, meats, beans and oils should find their way into your diet on a regular basis so that you get the right amounts of vitamins, minerals and nutrients each day.

    Control Portion Sizes
  • According to the U.S. Department of Health and Human Services, overeating in America can be partly explained by the increase in portion sizes over the last two decades. For this reason, keep in mind how much food is on your plate and how many servings you actually consume. It is common for a typical meal to contain at least two servings. Therefore, try to eat only half the food on your plate and save the rest for later.

Slow Down

  • Rushing through your meals inhibits your body from digesting your food properly, and you may not be absorbing all the possible nutrients. Take your time while eating by slowly and thoroughly chewing all of your food. According to "Women's Health" magazine, ghrelin, the signaling hormone for satiety, takes at least 20 minutes to alert your brain that it is full. Therefore, rapid eating does not give your body enough time to alert you that is it satisfied and to stop eating. As a result, you may end up overeating and taking in more calories than you desire.

Make a Colorful Plate

  • According to the U.S. Department of Health and Human Services, brightly and richly colored fruits and vegetables are an indication of the nutrients, minerals and antioxidants found naturally within them: green vegetables contain calcium; magnesium; iron; potassium; zinc; and vitamins A, C, E and K; and red and orange fruits are known for their antioxidants. Whenever possible, look for colorful foods to complement your dishes.

Limit Sugars

  • Limit the amounts of foods with added sugars. Sugary, starchy foods are high in calories and add little nutrition. They also cause your energy levels to fluctuate, which will leave you tired.

Drink Water

  • Your body is over 75 percent water as stated by the HelpGuide.org. Not only is water vital for hydration, but it plays an important role in flushing out wastes and toxins. People who are not well hydrated can suffer from fatigue, headaches and cramps. Aim to drink six to eight 8-oz. cups of water each day.

Plan Your Meals

  • Pre-planning your meals will prevent spontaneous eating and bad food choices. Knowing what your are going to eat ahead of time will help you get into the habit of choosing healthy foods for each meal as well as save you time and money.

Diversity?! Day 7, January

Enlist a diverse support system instead of just one buddy. These people should be encouraging or knowledgeable in helpful ways, whether swapping healthy recipes, exercising with enthusiasm, or sharing weight loss tips.
It kind of reflects on what I said about the last one.  Choose your buddy carefully.  Unless you don't mind being judged and talked about, it's people's nature to gossip, even if they don't realize it.  So pick 'professionals' or someone who has succeeded in what you're trying to achieve with your life.


Debt is a concern for many families, making it important to establish healthy money-management habits at a young age. Many kids don't realize how money and budgeting works. Teach them about budgeting, saving for the future and planning for large purchases to set them on the path to making smart financial decisions as adults.
Allowance Budget
    • Help your kids create an allowance budget. Designate a certain percentage of each week's allowance for different budget areas. For example, 60 percent of each allowance goes to savings, 20 percent goes to a gift fund and 20 percent is fun money to spend as the child wishes. Assist your child in determining the breakdown of his budget and make suggestions as to the amount for each area. Provide a container to hold the money for each part of the budget.

    Big Purchases

    • Help your child plan for big purchases she wishes to make. Help her assess the amount of money she has available to put toward the purchase and how much more she needs. Determine how much of her allowance can be put toward the fund for the purchase. Create a tracking sheet that she can update each time she puts money toward the large-purchase savings. Seeing the progress may encourage her to continue saving and finding other ways to earn extra money.
      Board Games
    • Play board games with kids that involve money. Use games such as Monopoly, Life and Payday so kids get the chance to handle money. These games require your child to make decisions involving money that could help or hurt them later in the game. These games also give kids the chance to practice counting money and learn about loans.

    Family Budget

    • Include the kids in the family budget as much as possible. Discuss with them where the money goes so they gain an appreciation for money. Discuss the decision-making process when you are considering a large purchase for the family.

    Shopping Assistance

    • Have your child assist you with the grocery shopping. Ask your child to help in clipping coupons and finding sales in grocery ads. Create a shopping list together based on the weekly budget for groceries. Have your child help you locate the items on the list at the store and keep a running total of the amount of money spent.

    Visual Reminder

    • Provide the kids with a clear container for storing their money. The clear container allows the kids to watch their money increase while monitoring the savings. They will also see the amount of money physically decrease when the use some of it to make a purchase. Use the visual reminder to encourage saving their money.

January Day 6-sharing!

Share your goals with family and friends for invaluable support and assistance. Confiding in them is a powerful motivator for helping you remain consistent and persistent. Some may be willing to modify their own lives to help you giving up soda or watching the kids while you hit the gym, for example.
As much as I like this, you need to be careful of whom you share certain kinds of goals with.  We've been 'talked' about as an unhealthy family because of our eating habits, yet no one really wants to step up and help us out.  We've been called the 'messy' house because it has more clutter than some of our friends' houses, yet no one wants to support or help with the process when it comes down to it.  And we have turned to online and religious views for budgets so that we aren't judged (either way) by our family/friends when it comes to money.  Sad, but true... BUT find a workout buddy and confide in your spouse/significant other and you should be able to move forward strongly!!


So you’ve decided to tackle those piles of photographs, books and other home clutter by using a smart storage system. Your options are endless: bins, shelves, notebooks, scrapbooks and labels. But how do you make these often-utilitarian solutions gel with the rest of your home’s décor?
Those helpful plastic and metal containers can take up a lot of space. Plus, just because you’ve cordoned off your debris doesn’t necessarily mean you’ve improved your home environment.
“You have to strive to fit in organization so that it doesn’t scream ‘organization,’ ” said professional organizer Justin Klosky. “It’s about improving the overall aesthetic of your home. It’s a lifestyle and mindset.”

Taking Stock

People can actually make their homes more visually distracting and less effective if they don’t analyze their belongings before they try to store them, said organizing and time management expert Julie Morgenstern. “To get a real integrated solution, you should organize your stuff before you go looking for products,” she said. “Containerizing is the last step rather than the first.”Home organization experts say the market is so flooded with tempting clutter-taming options that many people dive right in and fall prey to systems that don’t make sense for their home. No matter how much you love a set of stacking trays or matching bins, you can’t avoid the crucial first step in Organizing 101: cleaning up and sorting out.
Those who don’t sort and purge first end up buying too little or not enough storage devices, or they sink money into a decorative pattern that may not work with the rest of the house, Morgenstern said.
“There are so many organizational products that it can be overwhelming,” she said. “People pick what’s convenient and what’s in the moment. They don’t think of it in terms of how it will work in the context of their homes.”
Morgenstern recommended sorting and categorizing similar items that you want to organize, getting rid of duplicate items or those you don’t use, assigning a space for each category and then separating the belongings into containers.
“Once you know what you have and where it will live, you can shop strategically,” she said.
Sorting first is so important to Klosky as to be an indispensable part of the process. “I can’t work with a client," he said, "if I can’t pull everything out and look at it.”

Thinking Outside the Box

He has found a new purpose — a fish tank — for the shell of an old computer monitor. “Children don’t think twice about using something in a way that it wasn’t originally intended for,” he said. “Adults see things like a computer and think that it only has one use: as a computer.”Some of the best organizational options can be hidden in furniture or found in other items around your home. Adults might take a cue from their children when looking for storage repurposing ideas, Klosky said.
He recommended turning an old trunk into a coffee table: Use the inside for storage and have a piece of glass cut for the top.
“You can repurpose anything, but it actually has to have a purpose,” Klosky cautioned. “Anything that can add décor while also being a storage device is an A-plus for me. It gives you space for things that you want to keep, but you have to do it in a meaningful way.”
Homeowners determined to pare down should look for dual-purpose furniture, like ottomans that have built-in storage, Klosky said. He uses one in his office to store his desk supplies.
Morgenstern said bookshelves lined up back to back may be used to divide a big room while giving you two sides of storage — maybe one side for a parent’s book collection and the other side for the children's books.
She also recommended using varying sizes of jewelry boxes as section dividers inside desk or utility drawers.
Klosky likes to make framed collages using similar items, such as photographs or a personal collection.
“Some of the things that people hold on to, like a collection of ticket stubs, can be displayed in a creative way,” he said. “And you’ve added an art element to your home. It brings something special that wasn’t already there.”

Keeping It Going

All that creative thinking and clutter-containing can be for nothing if you don’t keep your items in your new storage system, the organizers said. And homeowners, Morgenstern said, must practice living within their organized environment so that it doesn’t return to its formerly cluttered state.
“You need to store things where you’ll use them and put them back when you’re finished,” she said. “It’s about maintaining routine.”
Klosky cringes when people make an effort to contain clutter through clever storage but don’t clear off surfaces at the end of the day.
“You don’t need your entire toiletry collection on your bathroom sink,” he said.
Becoming mindful about putting things away after you use them can go a long way toward having an organized life, he said.
“When things pile up, purge," he advised. "When things come into your home, do something with them. If you left out every single thing that you use on an everyday basis, can you imagine your life?”

Day 5, January 2012

Make a realistic timeline to stay on track. Deadlines turn wishes into goals. Give yourself adequate time to complete each action step and choose a date when you hope to reach your overall goal. If you haven't started working on your goals yet, today is the day!!
Exactly!  Deadline 1 - get the upstairs closets, drawers, cupboards all de-clutter and organized by the end of January.  Get the crawlspace organized and toted by the end of March (it's a BIG project ;D), get the rest of the downstairs done by June.  By halfway through the year (about the time of a 3rd birthday party) I hope my house is de-cluttered and organized!!  Goals, deadlines... love 'em!!
Weight loss and eating deadlines... we have a certain number of pounds we want to shed each month. By the end of the 6 months, we'll see where we are and how we need to adjust.  But if we keep our deadline in mind, then we won't be so hard on ourselves if we don't reach one month, but instead get motivated to do better the next month!


Easy Ways to Eat 5 Fruits & Veggies Each Day

Tricks for Healthy Treats

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.
With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible. 

Tips and Tricks
 Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
  • Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
  • Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugarsnap peas, raisins or carrot sticks in your car, your office or your backpack.
  • Use chunky salsa instead of thick, creamy snack dips.
  • Drink 100% juice instead of addictive coffee, tea, or soda.
  • Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
  • Add frozen vegetables to any pasta dish. It's an easy way to get in another serving of the good stuff.
  • Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
  • Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
  • When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
  • Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
  • If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
  • Frozen fruits and veggies are nearly as healthy as the fresh stuff, only take minutes to prepare. 
  • Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
  • Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think. 

One serving equals:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
1/2 cup cooked peas or beans