Reprogramming My Mind

When I'm asked what church I go to, the first one that comes to mind is Lakewood. I like going to church in my underwear and I love listening to Joel Osteen. It is a toss up between him and Joyce Meyer on who is my favorite pastor. Both of them preach messages that speak to me.

This morning I was watching and listening to Joel Osteen preach about reprogramming your mind. What a timely message that is for me. I truly believe as Joel said that the enemy uses negative messages and events to create viruses in our mind and that those messages are only a seed. We decide whether to water those messages and make them grow.

I have spent a lifetime weeding out negative messages that were planted in my mind as a child when I didn't know any better than to let them grow out of control to the point where it affected my self-esteem and made me want to seek refuge in comfort foods and retreat from the enemy behind layers of fat. I am learning the truth, that the enemy has also used food to create false fixes that have led to further harm to my body.

Armed with this mindful awareness, I know what I have to do. I have to give the whole mess over to God first of all. I know I cannot fight this battle alone. I then have to reprogram my mind so that I am able to consistently do the things that make me healthy in mind, body and spirit.

Listening to positive messages of God's favor like Joel and Joyce share helps me tremendously. I truly believe that if we nourish our mind with messages of faith and hope that we can develop the strength to turn our life around and live the abundant life God wants us to live. And conversely, if we listen to negative news and messages all day long, that will affect our mind too.

It is a constant battle to tune out the negativity that surrounds me and not let it seep into my soul. I am grateful for those who share God's grace and give us words of encouragement to hang on to as we make the journey forward to our healthiest, happiest life.

I am blessed. I am healthy. I have God's favor. Those are the messages I am reprogramming my mind with today and hope you do too!

Love,
Kathy

Flip The Switch

“If you can change certain key choices — your diet, how you handle stress, your physical activity — it’s like writing notes in the margin of your genome, and you can flip the switch to support and protect your health.” ~ Pam Peeke, The Hunger Fix

Do you believe it is possible to flip the switch off to eating sugar and junk food? That is what I am going to do tomorrow. I am flipping the switch off for one year as an experiment and hopefully, for good so that I can lead a healthier life which will take me to the places I want to go. I want to believe it's true. That I can go from self-medicating with food to using it strictly as nourishment. Balancing my protein and carbs, just fueling my body, not eating for comfort or entertainment. I just bought the book, The Hunger Fix by Pam Peeke and she says that our choices can indeed flip the switch to help us lead healthier lives. We will see. I will let you know how it goes. You are welcome to join the journey at any time you choose!

Kathy

Cravings, Willpower and Shakeology... Keeping It Real

There are times when I just want to give up the pursuit of a "healthy" lifestyle. It shouldn't be this hard. I should want to eat nutritious food and exercise and drink lots of water but the truth is sometimes I don't and I pay a high price for that choice. The price I am paying now for eating junk "crap" food is that I feel like crap and it becomes a vicious cycle. I get tired easy and feel lethargic. Winded. I just want to sit down. Rest. That's not how I want to live my life. That's why I keep trying. Keep chugging along, no matter how many times I fail.

I love how I feel when I eat lots of fresh fruits and veggies. I can tell that it gives me more energy. So why, why, why do I keep buying and eating the crap food? The chips, the cookies, the pizza. I say I want to change, I truly do, but it's the commitment that's so hard to keep. I've ran out of excuses. I want to give excuses. I want to say the stress is high and that I don't have time because I have so many other things going on, but those words are hot air that wouldn't even hold up a balloon. I know better. I have been off track for weeks. I have gained back all the weight I worked so hard to lose at the first of the year. My weight is hovering around 300 again. So, what am I going to do about it? That's the question. What are you going to do about it? Am I going to keep following this roller coaster ride to health my entire life? I really want to get a grip. Sometimes I wish I could just go to a retreat like Gabriel Cousins or the McDougall's have. Just stay somewhere for a couple months to detox and clean up my body, mind and spirit. Environment makes a huge difference, I know that. I know that I can't be surrounded by junk food and expect my willpower to remain high. I keep doing fitness Challenges hoping that will keep me motivated to stay on track. It helps in the beginning. I get all fired up, but then it fizzles out like a fireworks. It's beautiful for a moment, but quickly burns out.

Here is one thing I know. I have been out of vegan Shakeology for a couple months and my cravings have been out of control. So, from what I am seeing it's drink Shakeology cravings OFF, don't drink Shakeology cravings ON. I know it's best to eat clean, natural, fresh, unprocessed food, but if I'm going to eat junk food what am I accomplishing. I was going to try Vega One because I heard the ingredients were similar with the exception of MSM which I purchased separately on Amazon. Vega One is half the price of Shakeology, so I'm curious to see if it works as well. I have tried just fruit and veggie smoothies and it does not control my cravings. I know I need to drink more water too, but I want to do what works, what I will stick with doing on a consistent basis. I loved it when I drank Shakeology (by the way I am no longer a Beachbody coach, so I have nothing to gain from anything I say about their products). It was quick, easy, and kept me feeling satiated for 3-4 hours. AND I didn't have those little joint aches like in my elbows and knees. I found out that it is the MSM that helps with that.

So, that's where I'm at. I am starting another 30 day Challenge June 1st. I would LOVE to also do a RAW Food Challenge during that time too. We will see. I'm learning to take baby steps when it comes to transforming to a healthier lifestyle.

I wish everyone who happens upon this blog abundant peace, love, health and happiness!

Kathy

www.facebook.com/expectsuccess
www.twitter.com/liveempowered

The Daniel Plan and My New Job

Julie, a group of ladies, and I started studying the Daniel Plan yesterday. We are meeting up every Tuesday for the next six weeks to discuss what we learn as we read the book, watch the video, and doing the study guide exercises. This week was the intro. We were asked to rate how we feel we are doing on a scale of 1-5 in the areas of Faith, Food, Fitness, Focus, and Friends. In all areas except Food, I feel that I am improving which is a 3 on the scale, but Food varies day-to-day and overall it's a 2 (Some Good Days). I am looking forward to the next six weeks so my numbers go from the low end of the scale to the high end. I want to rate a 5 across the board!

In the introduction Pastor Rick Warren says "For change to happen in any area of your life - whether you want it to be financial, vocational, educational, mental, relational - it actually works best to begin with the physical. You commit your body to God and all other things follow." I believe that's true because when we don't feel healthy, all we care about and focus on is wanting to feel better, all the other things become a lower priority.

In an effort to make my physical health a priority, I decided to look at exercise the same as I would a job. I would normally go to a job Monday - Friday first thing in the morning. I may not want to get up and go to work every day, but it's something I have to do to survive. How often do you miss going to work? Not often, because you want the pay. The pay for consistent exercise is abundant ENERGY. It will improve my health in ways that extend beyond money and in fact will save me money and most likely make me money in the long run because it will enable me to have the health and energy I need to pursue my dreams, help others, be active with my family, and travel the world. Those are the kinds of rewards I want from a job. How about you?

Look for a TGIF post coming soon!

Kathy

HEALTH & HAPPINESS HACKER

What do you want to be when you grow up? How many times have we heard or even asked that question of ourselves or others? I think 13 year old Logan LaPlante is onto something with his "hackschooling" philosophy. I agree with him that once you're motivated to learn or do something, you can accomplish a lot in a short amount of time. I have done that more times than I can count in my life. If I get intensely focused on doing something, it will happen, it's just a matter of time. I feel the same way about this wellness journey. I have complete faith that I will be my healthiest self within a few years. I just have to be patient and consistent with the process. I want to be a health and happiness hacker! I agree with Logan when he says that hackers are are innovators. They challenge and change the system to make them work better.

"Having the hacker mindset can change the world." ~ Logan LaPlante

Logan also mentions Dr. Roger Walsh, creator of Therapeutic Lifestyle Changes (TLC), who says that there are eight basic things that we can do to achieve health and happiness: Exercise, Diet & Nutrition, Time in Nature, Contribution & Service, Relationships, Relaxation & Stress Management, Religious & Spiritual Involvement. Dr. Walsh says even small changes in these areas can increase our health and happiness.

There are many things I want to do, but when it comes to what I want to be, I want the same things most of us want... I want to BE happy, BE healthy and BE loved for who I am.

Kathy

What Is Your Wellness Number?

When it comes to wellness there should be some numbers we measure far more often than weight and waist size. Numbers like how many minutes of quality time did you spend with your loved ones today? How many minutes did you exercise? How many fruits and veggies did you eat? How many ounces of water did you drink? How many minutes did you pray and meditate? How many minutes did you spend reading or studying something that adds value to your life? Unlike the scales and tape measure, the higher those numbers, the better. Here's my wellness numbers for today:

Quality Time with Loved Ones: 180 minutes
Fruits & Veggies: 5 servings
Water: 64 ounces
Pray/Meditate: 15 minutes
Reading: 30 minutes (Choose Yourself by James Altucher)

My Wellness Total: 294

What is YOUR wellness number today? What would you add to your wellness number? Maybe the number of times you told someone you love them? The number of hugs you gave? How many times you smiled at someone... These are the things that contribute to our wellness much more than the number on the scale.

I love you. Total: 295! :) 296...

Kathy

Hibernation Mode

I often joke to my family that I go into hibernation mode in the winter. My body feels like a sleepy bear in the winter. I just want to cozy up on the couch and read or write. Along with that cozy feeling, I want comfort food. Winter seems like an uphill battle when it comes to sticking with an exercise and clean eating routine. I thought maybe it was just me until I was reading "Flip The Switch" by Robert Cooper. Here's what he says:

"A lack of physical movement, no exposure to bright light, skipping breakfast, and other unhealthy A.M. habits can each increase the body's hibernation-like instincts. This casts a long shadow, since you're more likely to store fat and feel tired all day long." 

Wow, does that ever resonate with me! I don't usually skip breakfast, but I often don't have my first meal until mid-morning, which I know isn't a good idea because my body has already went 8-10 hours without food, sometimes longer depending on how late I ate the night before. I feel like I'm solar powered and run out of energy if I don't spend some time in the sun. I know a lot of people who tan in the winter just to get exposure to bright light, but I don't feel that's the healthiest thing for me to do. I have windows and skylights to look out of in the winter, but that's just not the same as being out in the sunshine. I love to go for hikes at the State Parks and can't wait to get started doing that again soon.

Going into hibernation mode sounds like an excuse, probably is, but it feels real to me. I know it's a vicious cycle too because once I eat the comfort (aka junk, processed, sugar-laden) food, it makes me feel sick and tired, then I don't want to workout which makes me feel sick and tired on and on it goes until I'm completely out of the flow. I am holding onto hope that I will bust out of this vicious cycle soon.

Spring cannot come soon enough for me!

Kathy

Inspiring Women

Today is International Women's Day. I am grateful for all the women who have stood up for our rights for equality. This day makes me think about the women who have helped inspire positive change in my life. There are many, but if I had to choose just one, it would be Joyce Meyer. Louise Hay is close behind. Oprah Winfrey is the loop too. I admire these women because they have overcome immense obstacles in their life to help create positive change in people's lives. They have influenced my life in many ways including this journey I am currently on to live my healthiest, happiest life and help others along the way. I pray for the faith of Joyce Meyer, the confidence of Louise Hay, and the generous spirit of Oprah Winfrey. I love that they all have found the strength and courage to share their gifts with the world. I aspire to do the same thing in my own unique way as I travel this enlightened path.

We all have family members who inspire us. My grandmother inspired me to write, not by talking about it, but by doing it. She always had a notepad and pen nearby. My grandma also instilled her faith in God in me that has been the greatest source of strength in my life. My mother has inspired me to have a forgiving spirit. She forgives easily and has passed that gift on to me. Forgiveness enables growth. My daughter inspires me because she raises three children while working a full-time, physically demanding job. She is proof that each generation evolves. She is beautiful inside and out.

I am thankful for all the women who have helped me become the woman I am today, one who cares about the connection of mind, body and spirit and reminds me that we are all one.

Who inspires you?

Kathy

Overcoming PROCRASTINATION with DEADLINES

I think I could win an Olympic gold medal in procrastination! I've done it as long as I can remember, since high school when a report was due and I would hole up in my bedroom last minute to get it done. There is something about an approaching deadline that motivates me. Why I don't feel that sense of urgency from the beginning, I haven't figured out yet. I do know that I have accomplished many things in my life with deadlines. I have passed hundreds of tests and college courses, processed more work reports and business records than I can remember, published three books, and achieved nearly every goal that has a hard deadline.

The Great Weight Off ends March 30th. My goal was to lose 30 lbs during the 90 day Challenge. As of today, there are 28 days left in the Challenge and I have lost 2 pounds. Technically, I lost 6 pounds and gained 4 back! So, I have a lot of work to do during the month of March. Time to get my head in the game. With the deadline quickly approaching, it's making my laser focus skills perk up to help me get as close to my goal as I can in a healthy manner.

So with the finish strong plan in mind, I created what may appear to be a grueling workout schedule and nutrition plan for this month. I'm putting it out here to make myself accountable to do what I say I'm going to do. You would think publishing my weight in the local newspaper every week would be enough accountability, but apparently not as much as a countdown to the end of the Challenge. 28 pounds in 28 days? We will see! Philippians 4:13.

Kathy

My Exercise and Nutrition Plan for this week

OCD Impulsive Behavior

Do you have OCD?

I think you know whether you have impulsive tendencies and/or obsessive compulsive disorder or not. I have never been diagnosed with OCD, but I know I have impulsive tendencies. It's almost a joke in my family to turn the canned food upside down to see how long it takes me to notice it. I can tell you it's right away and to leave it upside down bothers me on some level I do not understand. I cannot leave it that way. It must be ordered. I started doing the same thing with hand sanitizer several years ago, where everything I touched made me think of germs and I used hand sanitizer if I couldn't wash my hands immediately. I got a grip on that and don't have to use the hand sanitizer anymore, although I still carry it and/or baby wipes in my purse. Even though the OCD has subsided, I still struggle with impulsive behavior sometimes, especially when it comes to food. I cannot have junk food around me. Chips, cookies, candy, any of those things seem to call my name and the temptation to eat it becomes too great. Impulsive behavior has caused much grief in my life and contributed greatly to my becoming 150 lbs overweight.

I used to have an issue with impulsive spending too. If something was 50%-75% off, I would buy it just because it was such a good deal, even if I didn't need it. I cannot count the number of times I have went shopping for one or two things and came out of the store with a cart full of merchandise, sometimes forgetting to get the very thing I went into the store to get.

I realized that the behavior was not helping me, so I set out to change it. I still struggle with impulsive behavior from time to time, but nowhere near the level that it used to. I read somewhere that OCD is common in creative people. I would like to think that's it. It is more likely due to feeling I had no control as a child. Either way, impulsive and compulsive behavior does not benefit me and is something I deliberately set out to change about ten years ago. Like everything to do with getting healthy, it is a work in progress complete with momentary setbacks. It takes determination and patience to change any negative behavior.

Awareness is the first step in changing any behavior that you want to change. A willingness to change is the second step. Sometimes our impulsive behavior brings us a false sense of security. In order to change it, we have to separate the behavior from our identity. That is where I am at now. I love Joyce Meyer's message about implusive behavior. She says that thoughts will creep up, but a "tadpole doesn't have to become a frog." I agree! I believe that what we focus on expands and what we resist persists. For me to turn off the impulsive behavior, I have to focus on something that benefits the greater good. That is what I am doing now. I am focusing on turning my health around, focusing on helping myself and those who want to join the journey to live a healthier and happier life. That is what I want to expand. Thank God for people like Joyce Meyer who have faith, strength, and bold courage to not only change their own life, but to help others along the way. She inspires me to want to do the same. That's an obsessive compulsive behavior I can live with.

If you struggle with impulsive or compulsive behavior or even if you want to understand a little more how lift yourself up and live a healthier, happier life, listen to Joyce's messages and apply what resonates with you!


Kathy

MONDAY

Monday, the word strikes dread for millions of people who hate their job. I have worked at several places where when you ask someone how they are doing on Monday, they say they can't wait until Friday. I've had that thought myself at a couple jobs. I never lasted long at places like that. Some people can turn off their job from their personal life, but for me, it's all meshed together. I believe that if we are in a job we despise that it affects our health. Life is too short to be miserable. I understand that the bills have to be paid and that there is a sacrifice to be made if you give up a steady paycheck, but that doesn't stop us from searching for purpose and meaning in our life and putting out resumes to places we would rather work. I think even just the search helps you feel more in control of your life. It's when we feel out of control that the stress can take over and send us on a downward spiral. There is no better day than Monday to gauge how things are going in  your life. Are you looking forward to Monday or do you dread it? If it's the former, you're on the right track. If it's the latter, it's time for change.

I used to think of Monday as a mini-new year, a time of fresh starts. The problem was I would neglect myself all week long and then think I could start over on Monday. I realize now that it's all accumulative and takes a long time to reverse the effects of neglect of our body by consuming junk food and lack of exercise. Mondays are no longer a starting over time for me, but a time to continue on the journey, to gauge whether I'm on the right track, to make plans for a brighter future, and to take action that will help me reach my goals. Mondays are now more of a road map. Where am I going? What am I doing to get there? Who can help me along the way? Who can I help along the way?

I hope Monday is good to you and life is everything you hope it could be. If it isn't, then use your road map and start your journey. Good health and the adventure of a lifetime awaits you!

Kathy

Happy Birthday to Me!

Today is my 51st birthday. My husband took me to Mammoth Cave to celebrate. Somewhere warm he said. I'm always ready to go somewhere I've never been before. I love new adventures. See all those stairs? I was feeling it by the time the tour was over and it reminded me why I'm on this journey. I want to continue enjoying things like this as I age. I don't want to be sitting on the sidelines because it's hard to get around. So as a gift to myself I am going to continue to eat clean and keep moving. Happy birthday to me! Good health is the best gift we can give ourselves. 

Kathy

It's Prep Day!

One thing I have noticed about people who have successfully lost weight and kept it off is they prepare their meals on Sunday for the coming week so they are not tempted to eat things not on their plan or stop for fast food. 

SALAD IN A JAR is one of the things I am prepping today. I haven't done this before, but I think it's a great idea. I will more likely eat a salad when it's already prepared and it will make an easy thing to grab when I'm on the go! 

You could put your favorite salad ingredients in it, mine is vegetarian:

THE ARRANGEMENT:
From BOTTOM to TOP
Dressing
Shredded carrots
Cherry tomatoes

Onions
Sunflower seeds
Raisins

Fresh spinach

DIRECTIONS
1) Arrange ingredients in a large mason jar
2) Store in fridge for up to a week
3) When ready to eat: shake jar, place on a plate, and eat!

You can make any arrangement you want… you can add cucumbers, radishes or peppers. Always remember to put the dressing at the bottom and the lettuce at the top.

Exciting Things Are Happening

Oh the journey we have in store for ourselves and the community in 2014, it's going to be so much fun, my kind of adventure. It's about small business, community, and most of all YOU and me getting healthy in mind, body and spirit. I can't wait to share it with you. Be sure to subscribe to our blog and stay tuned for more details coming soon!

Kathy Gerstorff
www.julkat.com