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 Action Item #21 for July 21st
Take time today to make 1 marinade and two salad dressings for the week. Take out extra chicken to defrost and marinade. Use those dressings all week to dip veggies in, toss on your salad, or on whole grain pasta, brown rice or quinoa. Action Item #22 for July 22nd Plan and prepare today/tonight, what you will eat tomorrow. It doesn’t need to be difficult. For example: breakfast can be chobani blueberry yogurt with 1/2 blueberries mixed in, turkey sandwich for lunch with a side salad or baby carrots or handful cherry tomatoes, afternoon snack is a handful of almonds and a small apple, dinner is grilled fish (or chicken or steak), salad and 3/4 whole grain brown rice, quinoa, barley or farro tossed with 1 tsp. olive oil and a little salt and pepper to taste. Action Item #23 for July 23rd As you enjoy the foods that you planned and prepared for today, focus on your portion sizes, eat slowly and pay attention to feelings of satiation. Action Item #24 for July 24th Learn to say no, starting today. My recent interview with a cowaorker who has lost 94 pounds the right way said she has learned to say no. She says no to cake at work, she says no when people want to bring her lunch (but she will bring her own and eat with you), and so on. Action Item #25 for July 25th Plan not eat after 7 pm at night. Read a book instead, clean out your sock drawer or go for a walk with your spouse (we vote for this one!). Action Item #26 for July 26th Did you choose to walk with your spouse or a friend or even byself last night? Choose it tonight (again or for the first time). With a friend or your spouse gives you support, and solo gives you clarity. Ahhhhh! Action Item #27 for July 27th It is Saturday. If you couldn’t convince yourself or find time in your schedule to exercise and move your body during the week, do you have time today? If you are new to this, could you go for a 20 minute walk? If you are not new to this, choose your favorite activity for 30- 60 minutes. Action Item #28 for July 28th It’s Sunday! Pray and meditate. Choose to be closer to God, even if you are just going through the motions. You will get there. No matter what you believe, at the very least, you most likely believe there is something much bigger than yourself. Action Item #29 for July 29th Pick your clothes out for each day this week. That’s a time saver! Action Item #30 for July 30th Are you still drinking more water than you have in the past? Focus on drinking more water and do what it takes to enforce the habit. Make it convenient and available, make it cold, have it in your favorite bottle or galss... Action Item #31 for July 31st The last day in July is your day of commitment. Choose two-three of these items that you enjoyed and realized, “ I can do this”. Your action item for today is to continue those good habits. You will find that more good habits will follow because success breeds success. It is how we are made. Health Inspires.
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 July 20th
The number twenty makes us think of 20 push ups...again! There is nothing like starting your day with some time efficient strength training. All you need is your floor and the desire to drop and give yourself the gift of great arms. Don’t stop there...how about those squats and crunches while you are at it?! 20 push ups, 20 squats, 50 crunches, and repeat if you can. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...  July 19th
Now that you have added up your sugar consumption, no cheating with the fake stuff:)! Your action item today is to think of artificial sweeteners as, well; artificial. We call them chemicals because it is science and chemistry that made it possible.  July 18th
Keep track of how much sugar you are consuming today. Food labels will show sugar in grams, and 5g of sugar = 1 teaspoon of sugar. Count all sugar that is added to your coffee or any other beverage, sugar added in your yogurt, cereals, jelly, sweets and all added sugars in anything else you consume. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...  July 17th
Your action item for today is to consciously slow down when you sit down to eat and enjoy your meal. It is for the nourishment of your body and mind, and it is good for the soul. Pay attention to signals that your hunger is satisfied. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...  July 16th
Your action item for today is to drink 8 oz. of water 30 minutes before each meal. It is not too close to your meal that it interferes with digestion, and close enough to help you determine just how hungry you really are. Water...it's what you are made of. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...  July 15th
Half way there! If you eat out this week, plan not to open the menu and instead order a salad topped with grilled salmon or grilled chicken breast. Ask for the salad dressing on the side, or even better, ask for olive oil and vinegar and lemon on the side. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...  July 14th
Inner peace! Sunday is not the only day to pray or meditate. Take 15 minutes for yourself and sit in a quiet place. For the first 5 minutes, read a positive message from your bible or another inspirational source; then 5 minutes to pray or meditate and then 5 minutes to listen. ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...  July 13th
Your Saturday might be packed with things to do, but no matter what you have going on, it is YOUR weekend. Move your body for at least 30 minutes. Go for a vigorous walk, go to the gym, ride your bike or whatever your favorite activity might be. Decide what that will be now, and just do it! ** Want to catch up on the items you missed in the challenge so far? Here's the list of posts...  July 12th
It's Friday! That means the weekend is upon you and so are all the things we think of as rewards which might include food. Today, plan which of your meals this weekend will be your treat. What I mean by that, is you want to make it through Friday lunch out with (work) friends, Friday night pizza with the kids, Saturday out with friends and/or Sunday brunch without ruining the benefits of all the healthy choices you made this week; by choosing one or two of those meals as your treat. That looks like this: salad at lunch on Friday, 1 piece of pizza Friday night with a salad, Saturday might be the night you have your favorite because you are going out (control portions but have your favorite; share or split...), then Sunday brunch is eggs with veggies and fruit on the side. You can have it all, without having it all. |
 
Kathryn ScoblickMy passion and purpose is helping people reach their full potential and master their wellbeing. Categories
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Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.
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