Welcome to our three-part series, “The Doctor Says I Have To Lose 30 Pounds.” In this series, we’ll explore the emotional and physical challenges of life as a busy woman, give practical tips for making healthier choices, and offer strategies for long-term success. Whether you’re starting your own weight loss journey or thinking about starting one, this series is here to give you hope. Here is PART TWO. Part One is here in case you want to go back.
A Simple Morning Habit
She has been looking everywhere on the internet for easy ways to lose 30 pounds.
The first thing she does is to start drinking a glass of water while her coffee brews. She’s normally a perfectionist (which gets in the way of any progress she makes) but taking this one baby step makes her feel better about herself.
This one thing may not help her lose 30 pounds but it makes her feel like she is doing something positive for herself.
Confidence Boosters
She also has a post-it note on her coffee maker that says she is fabulous, one on her closet door that says she is amazing, and one on her alarm clock that says she is wonderful. She doesn’t believe them yet, but she still says them out loud to herself.
Mindful eating
She still eats chocolate mint cookies at night while she’s winding down but now she puts four on a plate instead of eating them out of the bag. This keeps her from mindlessly noshing on the empty calories. She can always go in the kitchen and get four more if she wants.
Better Sleep
Her friends at work have told her about some good books they have read so she has started going to bed a little earlier and is reading.
She’s falling asleep easier and isn’t as tired in the morning so her days start off better.
Her mood is improving everyday, life is getting better.
Best of all, her weight doesn’t matter as much anymore.
Welcome to our three-part series, “The Doctor Says I Have To Lose 30 Pounds.” In this series, we’ll explore the emotional and physical challenges of life as a busy woman, provide practical tips for making healthier choices, and offer strategies for long-term success. Whether you’re starting your own weight loss journey or thinking about starting one, this series is here to give you hope. Here is PART ONE. Here is PART TWO and PART THREE.
Emotional eating and unhealthy habits
She’s bored, she’s tired, she’s by herself. She wants to do something for herself that no one will judge her for, or look down at her, or bother her in any way. She wants to sit, have something sweet to eat, and do something mindless like watch TV, play computer games, or scroll TikTok. The trouble is that she hasn’t eaten very well all day—a protein bar for breakfast, a burger and fries with her bestie at lunch, chicken nuggets and mac and cheese out of a box like she used to make her kids for dinner. Now, she’s eating chocolate mint cookies that she keeps hidden in the upper cabinet.
Mindless snacking
That wouldn’t be a huge problem except she’s eating the cookies out of the package. Before she knows it, there are only three cookies left, so she may as well eat those too because leaving three cookies doesn’t make sense.
It’s bedtime
By this time, it’s almost midnight, and her alarm clock goes off at six because she’s a busy working mom. Except, her kids are grown. All she has to do in the morning is get herself ready for work, so what’s the big deal? She can sleep till seven. That’s seven hours of sleep.
She’s not getting enough sleep
She isn’t going to get seven hours of sleep because for one – she can’t fall asleep easily because she’s been looking at a digital screen for a few hours, ok, 3 hours. And two – she has to get up and pee at least once during the night and her hip hurts no matter which side she sleeps on.
So….she starts the next day tired which makes healthy choices that much harder to make.
I want to make a difference in people’s lives, in the health and wellness arena, specifically I want to guide people in living a wellness lifestyle with grace and ease.
Widow & Empty Nestor
As a widow whose is grappling with an empty nest, I have come to rely on, (more like depend on), wellness practices to keep from “going off the deep end.” Do you ever feel like you are on the tip of falling off a ledge that you may not be able to recover from?
That was me a few years ago.
To make a long story short, I have a few wellness practices that I can rely on to help me live life with grace and ease.
Here’s the definition of living life with grace and ease, according to AI.
“Living life with grace and ease is about finding a sense of inner peace and calmness that allows you to navigate life’s challenges with resilience and composure. It’s about accepting that life will have its ups and downs, but approaching them with a gentle strength and a positive attitude.
I couldn’t have said it better myself.
Follow along with me to learn some wellness practices that I’m sure will help you too.
Wildflowers in Pierre Marquette State Park, Illinois
These are my favorite days.
So far today I have mowed the grass, dressed unused flower beds with fresh straw for our cats, made herbal tea from herbs that I grew and dried sweetened with local honey from my BIL.
Now I’m cooking yellow rice to go with the beans I have already cooked.
For lunch, I had a salad with raw spinach, cilantro, a little pickled cabbage, pumpkin and sunflower seeds, and my guilty pleasure – Ranch dressing. Topped with peanuts for more crunch.
I stretched and limbered up in the sun, in the backyard, in the freshly mowed grass.
I have been missing feeling strong. I’m beginning to feel strong again.
Today, let’s talk about something that’s a staple in many people’s diets but often stands in the way of living a healthier, happier life: soda. Yep, those fizzy drinks might seem harmless, but they pack a punch that can knock your health goals off track. Let’s dive into why kicking the soda habit is a game-changer and how it moves you closer to the vibrant, healthy lifestyle you deserve.
The Sneaky Culprit: Sugar Overload
First off, let’s talk sugar. Soda is loaded with it, and not the natural kind you find in fruits, but the added, refined sugar that doesn’t do your body any favors. This sugar contributes to weight gain, spikes in blood sugar levels, and can even lead to type 2 diabetes. By cutting out soda, you’re drastically reducing your sugar intake, which is a major step towards managing your weight and keeping your blood sugar levels steady.
Calorie Bombs
One can of soda can have as many calories as a small meal, but without any of the nutritional benefits. These empty calories add up quickly and can lead to unwanted weight gain. By eliminating soda, you’re reducing your caloric intake, which can help you shed those extra pounds and feel more energetic throughout the day.
Say Goodbye to Crashes
Ever notice how you feel on top of the world right after drinking a soda, only to crash hard a little while later? That’s the sugar high followed by the inevitable sugar crash. When you stop drinking soda, you avoid these energy spikes and crashes, leading to more stable energy levels throughout the day. This means no more mid-afternoon slumps where you feel like you can’t keep your eyes open.
Hydration is Key
Soda might quench your thirst momentarily, but it doesn’t hydrate you the way water does. In fact, the caffeine and sugar in soda can lead to dehydration. By swapping soda for water, you’re keeping your body properly hydrated, which is crucial for everything from digestion to skin health to maintaining your energy levels.
Better for Your Teeth
Soda is notorious for wreaking havoc on your teeth. The combination of sugar and acidity can lead to cavities and enamel erosion. Giving up soda means you’re protecting your teeth and gums, leading to fewer trips to the dentist and a brighter smile.
Mindful Choices
Choosing to stop drinking soda is a step towards making more mindful decisions about what you put into your body. It’s about being aware of how certain foods and drinks affect your health and making choices that support your overall well-being. This mindfulness can extend to other areas of your life, helping you to make healthier choices consistently.
Setting an Example
When you make healthy choices, you inspire those around you to do the same. Whether it’s your family, friends, or coworkers, your decision to ditch soda can motivate others to think about their own health and make positive changes. Plus, it feels great to know that you’re leading by example and contributing to a healthier community.
Celebrate the Small Wins
Every time you choose water over soda, you’re celebrating a small win that adds up to big changes over time. These small victories are empowering and can boost your confidence as you continue on your wellness journey. Remember, it’s all about progress, not perfection.
Why Make Healthier Choices?
So, why go through the effort of making healthier choices? Because you’re worth it! Living a healthy lifestyle isn’t about depriving yourself; it’s about nourishing your body, feeling good, and enjoying life to the fullest. When you make healthier choices, you have more energy, a clearer mind, and a stronger body. You’re better equipped to handle stress, stay active, and enjoy the moments that matter most.
In conclusion, ditching soda might seem like a small change, but it’s one that can have a big impact on your overall health and well-being. It’s a step towards a more mindful, vibrant, and healthier you. So, let’s raise a glass (of water) and toast to making choices that support the amazing, healthy lifestyle you deserve!
Cheers to your health! 🥂
Feel free to share your own experiences with cutting out soda and how it’s impacted your health journey in the comments below. Let’s support each other on this path to wellness!
💧 Let’s talk about how that can impact your hydration levels.
🚫 While soda might seem like a refreshing choice, it can actually lead to dehydration.
Here’s why:
1️⃣ High Sugar Content: Most sodas are loaded with sugar, which can actually increase your body’s need for water to process it. When you consume sugary drinks, your body works overtime to balance out the sugar levels, which can leave you feeling parched.
2️⃣ Caffeine Effect: Many sodas contain caffeine, which is a diuretic. This means it can increase urine production, leading to fluid loss and ultimately dehydration. Remember, caffeine can be dehydrating, so it’s essential to balance your intake with water.
3️⃣ Empty Calories: Soda provides little to no nutritional value, leaving you feeling unsatisfied and potentially craving more unhealthy snacks. Opting for water or other hydrating beverages can keep you feeling full and energized without the added calories and dehydration risk.
🌊 Stay Hydrated, Stay Healthy: Remember to prioritize water as your main source of hydration throughout the day. Aim for at least 8 glasses (64 ounces) daily, or adjust based on your activity level and climate.
✨ Let’s make choices that support our well-being, starting with staying hydrated! Swap out that soda for a refreshing glass of water and feel the difference it makes in your energy levels and overall health. Your body will thank you! 💦
As a wellness guide, I am here to help you nurture not just your body but also your mind and soul. My passion for holistic well-being stems from my own transformative experience.
Several years ago, I was in the midst of grieving the sudden death of my spouse, followed shortly by the death of my father from cancer. I was overwhelmed by grief, uncontrollable anger, struggling with poor health habits (including smoking and an addiction to drinking soda), and feeling disconnected from my inner self. It was a wake-up call that propelled me onto a path of self-discovery and healing.
Through diligent research, introspection, and a willingness to learn, I experimented with various wellness practices, from mindful meditation to nourishing nutrition. Each step brought me closer to a profound understanding of the interconnectedness of mind, body, and soul.
As I implemented these practices into my daily life, I experienced a remarkable transformation. I found inner peace, vitality, and a renewed sense of purpose. Thankfully I have stopped smoking and I have stopped drinking soda too. Inspired by my own journey, I have committed to sharing these invaluable insights with others.
I am a graduate of the Institute of Integrative Nutrition as a health coach. However, it’s not just the formal training that qualifies me as a wellness guide—it’s the authenticity of my journey and my willingness to share my insights and experiences.
Through this blog, Facebook, and emails (sign up here), I encourage women nearing retirement and empty nesters to begin on their own wellness journey. I believe that true well-being is not a destination but a lifelong pursuit, and I am honored to support others in their quest for health, happiness, and fulfillment.
Let’s go on this transformative journey together, nurturing mind, body, and soul every step of the way.
Use this breathing practice to help you fall asleep and anytime you need to calm your nerves.
Are you ready to unlock the potential for positive change in your life? It’s time to embark on a journey of transformation by mastering your habits, one small step at a time.
You see, habits are like the building blocks of our lives. They shape our daily routines, influence our behaviors, and ultimately determine our outcomes. But breaking free from bad habits and embracing good ones can feel like an overwhelming task, right?
Well, I’m here to tell you that change doesn’t have to be daunting. In fact, it’s often the small, consistent actions that lead to the most significant results. That’s why I’m excited to share with you some simple yet powerful strategies for transforming your habits and reclaiming control over your life.
The #1 thing to do to break a bad habit is to admit that you have it. I recommend starting there. Start changing one habit. And start small. Baby steps will get you where you are going.
Now that you know which bad habit you are going to start with, decide which good habit that you want to replace it with. You need to fill that void.
Simple Yet Powerful Strategies
Write down the new habit that you want to adopt. Tell your accountability partner about it. Make it easy. Use reminders. Stack your new habit with another habit you already have, commonly referred to as habit stacking. i.e. brushing your teeth, brewing coffee in the am, walking the dog, etc.
Here’s a helpful acronym: T.A.G. – Tiny. Achievable. Goal
Often, we get derailed from our good intentions because we get overwhelmed. Breaking a new habit down into bite sized pieces makes it much easier to adopt and internalize thereby making it a habit.
See what I did there? T.A.G.
Small Steps With Big Results
So, are you ready to take the first step towards a healthier, happier you?
Here’s to small steps and big results!
Remember, every small action you take towards breaking bad habits and forming good ones brings you one step closer to the life you’ve always dreamed of. You can make it happen. I believe in you.
As we gracefully navigate the journey of life, embracing the process of aging is an integral part of our well-being. Today, I want to share some simple yet powerful tips that can help you age successfully, focusing on taking care of your physical, mental, and cognitive health.
Taking Care of Your Physical Health:
Stay Active: Embracing an active lifestyle doesn’t necessarily mean hitting the gym for intense workouts. Find activities you enjoy, whether it’s a leisurely walk, dancing to your favorite tunes, or tending to your garden. Physical activity not only benefits your body but also lifts your spirits.
Make Healthy Food Choices: Nourishing your body with wholesome foods is key to aging well. Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet. Stay hydrated by drinking enough water throughout the day. Remember, it’s not about restriction but about choosing foods that make you feel good.
Get Enough Sleep: Quality sleep is a cornerstone of good health. Establish a bedtime routine that helps you unwind, and create a comfortable sleep environment. Aim for 7-9 hours of sleep per night to support your body’s natural rejuvenation process.
Taking Care of Your Mental Health:
Practice Mindfulness: Incorporate mindfulness into your daily routine. Whether it’s a few minutes of deep breathing, meditation, or simply being present in the moment, these practices can help reduce stress and enhance your mental well-being.
Cultivate Social Connections: Surround yourself with positive relationships. Spend time with loved ones, engage in activities that bring you joy, and foster meaningful connections. Social support is a powerful buffer against the challenges that life may present.
Embrace Learning and Creativity: Keep your mind active and engaged. Pursue hobbies, learn new skills, and embrace your creativity. Whether it’s reading, painting, or solving puzzles, these activities stimulate your brain and contribute to mental agility.
Taking Care of Your Cognitive Health:
Challenge Your Brain: Keep your mind sharp by engaging in activities that challenge your cognitive abilities. Crossword puzzles, sudoku, or learning a new language are excellent ways to exercise your brain and promote cognitive health.
Prioritize Stress Management: Chronic stress can negatively impact cognitive function. Practice stress-reduction techniques such as deep breathing, yoga, or spending time in nature. Find what works for you and make it a regular part of your routine.
Stay Curious and Open-Minded: Approach life with curiosity and an open mind. Be willing to explore new ideas, embrace change, and adapt to the evolving world around you. A curious mind remains vibrant and continues to grow.
Remember, aging is a natural and beautiful part of life. By incorporating these simple practices into your daily routine, you’re not only taking care of your physical, mental, and cognitive health but also savoring the richness that each stage of life brings.
Wishing you joy, vitality, and fulfillment on your journey of aging gracefully.
Suzanne Horrocks 