To Cultivate Holistic Well Being: Know Yourself! How?

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Begin with the end in mind….to learn how to become your own personal trainer…your own lifestyle coach. How do you do that?

Set your intention–a goal–to cultivate health. What is the process?

uncondition love ROSE
It works better as you bring attention to  your life and take time so STUDY YOURSELF.

Through that study and exploration you come to KNOW YOURSELF!

What works? What doesn’t work? What influences you?

A Diet of Self Love

You will remain more motivated if you cultivate the inner attitude to HONOR YOURSELF…with every choice that you make..moment by moment…day by day.

You might ask yourself: Am I cultivating health of body, mind, and spirit today by the choices that I am making?

Am I cultivating a Happy Mind???
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Background:

http://www.balancedweightmanagement.com/change.htm
http://www.balancedweightmanagement.com/IfYouWouldGrow.htm

DOCTOR TO PATIENT PRESCRIPTION.

Small Baby Steps Lead to Success. YES, I Can Change!

Whether you believe you CAN, or you believe you CAN’T, you’re right!

Many people can feel defeated and unsure they will be able to make lasting changes in their lifestyle because they haven’t been successful in the past. They hold their PAST unsuccessful history against themselves.

To change our INNER VISION and self-perception, it is really helpful to try out “baby steps” of new lifestyle options. Focus on an area that you want to change, explore resources, come up with a PLAN for change and try it out. 

BELIEVE that you CAN  do it! IMAGINE that you CAN succeed! VISUALIZE that this IS possible for you to accomplish. Belief, imagination, and visualization strengthen the actuality of your achieving lasting change.

Take action! If you have not been successful before, you CAN BE this time! Seize the Moment.

A National Weight Control Registry survey found that 91% of people who were ULTIMATELY successful at losing weight and KEEPING IT OFF had tried numerous times before they finally figured out a strategy that worked for them. I found that this was also true for me with my weight loss and also my FINALLY stopping use of alcohol and drugs.

You can BEGIN in any area of your life that you want to.

The steps that you select should be FUN and enjoyable! Self-care does not have to be torture. You can learn to celebrate a healthful lifestyle! In fact, making FUN your focus will insure that your new patterns naturally become your new way you create your life.

Skip off to visit:

We find our way one step at a time.

 For a printable PDF version: Small Baby Steps Lead to Success.pdf

Here are some examples:                                                   Take Small Steps Today!

RULES FOR HEALTHY LIVING

1. Walk to work (at least part way); or park in the far-away parking spot.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV (during commercials).
4. Walk during lunch hour–at least for 10 minutes!
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet (see my article).
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it around your neighborhood or in a nearby park.

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17. Join an exercise group.
18. Drink diet soda (or just water!).
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates and use smaller glasses.
22. Get off a stop early & walk.
23. Don’t eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin and mineral supplement.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. eat more carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work and stretch once each half hour.
36. Wash the car by hand.
37. Don’t skip meals and have healthier snacks.
38. Eat more celery sticks.
39. Run or walk faster when running errands.
40. Pace the sidelines at kids’ athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity (even 5 minutes!).
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you’ll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler or restroom at work.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.

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72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don’t skip breakfast or other meals.
80. Stop eating when you are full!
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing “on the side”.
88. Don’t take seconds.
89. Try your burger with just lettuce, tomato and onion.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker’s desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.

For a terrific summary of 171 lifestyle change ideas upload: SMALL STEP GOV IDEAS.pdf

7 RULES OF LIFE

Healthy Weight – it’s not a diet, it’s a lifestyle!

 

Practice Skillful Contemplation and Meditation in Our Lives

WE ALL GET PULLED AND DISTRACTED IN MANY DIRECTIONS 

Last Sunday PM we had a terrific discussion in the Question & Answer session at meditation group, in response to a question:
HOW do we make life meaningful and a practice skillful life choices even after our meditation sessions?

Here us a summary of the excellent discussion:

 GLOBE MEDITATION.

Serenity Prayer

Bob’s Story…How Did I Continue Healthier Choices for Over 43 Years???!!??

Be Free to Climb Up Mountains!  Meet Bob.

Losing about 250 pounds allowed me to achieve my dreams. How did I do it? I climbed up the mountain—step-by-step—and transformed my life in the same way.  

    

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bob wilson jpep-FAT PICTURE-2                              

Bob above at 260 pounds—my high school graduation picture. At my maximum, I weighed over 100 pounds more.   I could NOT have gone hiking!!                                    

Hi! I wanted to share with you my step-by-step journey. I lost about 250 pounds and have kept it off for over 43 years, and have been drug and alcohol-free for over 28 years. I weighed about 400 pounds in the eighth grade.

My story shows an example of how one person worked with the process of making lifestyle changes. For me, it turned out to be pretty easy to learn about new foods and to become more active in my daily life. I found the difficult areas to transform to be life-balance, self-esteem and self-talk, my depression, intense emotional eating, and learning the skill of problem solving when things weren’t going well. These are all steps up the mountain of lasting lifestyle change. All of these areas influenced my food and activity choices.

When I started my journey, my lifestyle behaviors were out-of-control and unhealthy. I was always the fattest kid in school. My eating habits and lifestyle kept me that way.

I found that success at achieving a healthier life requires learning a series of new lifestyle skills. These skills allowed me to create my life in a NEW way. Before I started my journey, I didn’t know any of these skills. Learning them opened for me the prison door to my isolation cell of overweight. I was no longer a victim of my out-of-control, unhealthy habits. It was so ENJOYABLE to discover the freedom of new options for living.

Skill power, not will power, is the key to success!

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SKILL #1: Take time to create a new life. I found that choosing to take the time is absolutely essential. If I don’t make the time to evaluate my patterns, select skills to try out, and practice them, I will find myself stuck with the same old habits (patterns) that keep me overweight and unhealthy.

For me, the pattern of “over commitment to others and under commitment to myself” sets me up to make unhealthy choices in my life. This pattern has been a key obstacle in being healthier. Does your brain and heart dream up commitments that your body can’t keep? Mine sure does! I had to find out how to slow down and chill out!

Footwork of Recovery

SKILL #2: I couldn’t change what I didn’t observe. Keeping a food & lifestyle journal is like looking in a mirror. I can see the type and amounts of food I eat each day, and how my emotions, people, places, and events, influence my choices. I can notice my problem eating and lifestyle patterns. I can also see the benefits of trying out new foods or different lifestyle choices. Keeping a journal allows me to “write away” the pounds. I can learn new things and try them out. I discovered how to be my own lifestyle trainer and coach.

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SKILL #3: Make great tasting, healthy eating a priority-even in the midst of a hectic lifestyle. I plan ahead. An ounce of preplanning is worth a pound of fat! I take time to plan meals and snacks for myself (and my family). To help me, I discovered menu planning that celebrates vegetables and fruits! I use food to fuel my busy lifestyle and to provide energy for all the activities I enjoy. I found a new, healthful style of eating happens one new recipe and new food idea at a time. Also, mouth fun, enjoying what I eat, is essential if I’m going to make my new choices a permanent part of my lifestyle and not just a “diet.”

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SKILL #4: The reward for consistent physical activity is vibrancy! I tried to be flexible and jump into a variety of different physical activities. I began to feel the power, to celebrate the inner strength and sense of well being that come from allowing my body to experience the joy of movement.

I make fitness a priority. I plan family and personal vacations around fitness, or invite a colleague to “do business” over a walk rather than lunch, coffee or drinks. I walk to the bank to use the teller machine. It’s like winning the lottery. I put your card in and money comes out!

My increased physical abilities brought me a sense of awe and appreciation for life. The quality of my life has improved dramatically because I lost weight and became more full of zip. I never would have been able to hike to the Goat Rocks Wilderness Area if I hadn’t made a commitment to myself of regular physical activity. I am SO grateful for the miraculous changes in my life!

 Bob on hike

 Bob’s Workout!

 My normal workout is with daily activities—that is I have a home in NE Portland—so I mow my own grass, edge the lawn (with a push edger!!), do my own gardening, paint the house, repairs, etc. Then there is the inside of the home too…mopping, scrubbing, cleaning…cooking!  That burns off many extra calories, and saves $$$ too. Even my garage door doesn’t have an automatic opener—I’M IT!

  • I also blend two activities at once—take a 30-block walk as I walk up to the bank, post office, or store, etc.
  • I walk 6 times/week—just around the neighborhood—in a number of large loops, OR, plan walks in the many, beautiful Portland parks and gardens & green spaces.  I love going on walks with friends—and plan them regularly. Instead of going out for dinner, we get together for activities, and perhaps bring along healthy snacks!
  • Then, there are the weekly hikes to many of the beautiful sights in Washington or Oregon—wow!  Cheap fun!  I get into my aerobic zone for hours—and it is enjoyable!
  • Then, lastly I make a date with—ME! I put my gym & yoga appointments on the calendar—every Wednesday & Friday mornings—there I am at Yoga from 6-7 am, then I do an hour strength training, and 15 minutes on the stationary bike.  I also plan another days— just strength training.  I’ve done this for the last 15 years and have raised my metabolism by 300 calories/day (I know this because I kept records of my calorie-weight-maintenance levels). This has also kept me injury-free and pain-free.
  • WHAT’S THE BENEFIT TO ME??  Blending in regular physical exercise has been an important part of helping me maintain a healthy body, mind, and emotional life.

WHEN A BABY CRIES YOU PAY ATTENTIONShine the Light of Loving Self-Care

SKILL # 5: Learn the skills for emotional nurturing. They’re euphoric and non-caloric! Learning and practicing these skills helped me transform emotional eating and low self-esteem. I learned to celebrate my life! I became a compassionate and loving friend—to  me. I make a commitment to give myself more pleasure and enjoyment in my life, to nurture myself. I remember that I deserve the best! I try to be kind to the being that lives inside of my own skin.

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SKILL #6: For me, counseling and support groups have been invaluable. I tried to fix the “unfixable family, friends, and work places!” This proved to be quite frustrating, unproductive and self-destructive. I didn’t have any role models about how to live a healthy life and to find out about wholesome relationships, problem solving, and conflict management. Through reading books, individual counseling, and various support groups, I was able to dismantle unproductive conditioning and responses to life events. Ah. I’m so GLAD this help was available. It saved my life.

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SKILL #7: Cultivating life-long health: Learning and practicing all these skills can bring friskiness and life-long well-being throughout all of the seasons of our lives. Weight and a healthy life is managed, not cured. It’s an ongoing investment in ourselves. It is similar to good dental hygiene. There is brushing, flossing and use of a periodontal tool, and regular visits to the dentist and hygienist. Making the investment in yourself pays rich dividends: you can chew foods of any texture without problems, you don’t experience the pain of gum disease or cavities, you save lots of money, and you feel self-empowered and capable because of your self discipline.

It is rare to have someone tell you that your life may be out of balance due to MANY different choices you make on a moment-to-moment basis. It is your environment, lifestyle, genetics, and personal habits that keep you off track. It’s not JUST diet or exercise, but ALL of the factors in your life that influence your choices. Your life is an ECOSYSTEM.

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As you learn about your choices and the patterns they form, make small changes, and learn new skills, then day-by-day, overtime, you form new habits. These new patterns gradually bring to you NEW RESULTS (being healthier, happier, and thinner). This happens as you learn to practice problem solving when you relapse to old ways of doing things. Over time, you learn what works and what doesn’t work for you. You cultivate within yourself the answers and skills to manage the challenges that you face!

Explore Bob’s EXPANDED STORY for additional ideas about how I applied all of the Essential Skills that I listed, plus lots more. See also Bob’s Story, Be Active!

For a PDF version of this story: GUTS TO GLORY Walk About Article.pdf

I encourage you to check out the rest of  this site. I share all of these Essential Skills for life-long success, plus TONS of other fun ideas. Happy exploring. May your life blossom into friskiness! 

🙂  Hugs and love, Bob

Explore Making Yearly and Life Vows

SHRINE OF VOWSLIFE VOW SHRINE

I went to the Silver Dragon retreat at the Great Vow Monastery and went outside on a sunny day and visited the Shrine of Life Vows.
http://northwestdharma.org/2014/02/great-vow-zen-monastery-invites-all-peopleto-make-life-vows-at-the-shrine-of-vows/

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A vow is a deep commitment to see something through no matter the obstacles. Vows ask us to continually return, over and over again, to our deepest intentions. Vows help us orient our life to what is most beneficial. And vows emerge from our own unique life and circumstances.

LIFE VOW2

To consider making a vow, perhaps spend time in prayer and reflection about any changes you want to make–major–or minor, lifelong or temporary. Think ahead to the ways this vow may affect your life, your friendships, future plans, etc.

Then work on wording of your vow. Mature planning makes for a mature vow.

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The most important thing about a vow is, don’t take if until you know you will keep it….

or perhaps say “I will strive to..”

Make a practical time limit also…one that you can keep…a day, a week, a month?

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Once the vow has been properly prepared, the next step is to “”declare it” in a little ceremony with one or more friends as witnesses.

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Implementation– Then comes the bottom line: day by day, abiding by the vow you have taken. I encourage you to repeat your vow out loud, along, at the beginning of every day. Read it or recite it as sincerely as you did that first day, and remember the feelings which prompted you to take this vow. It’s very useful to repeat your vow every day…like even taking your marriage or commitment ceremony vows. Both the husband and wife take them every day to actually keep the vows very fresh.

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Remember to respect all vows equally. Whether you vow to stop eating sweets for a week, or to never take a sip of alcohol for the rest of your life, a vow must be respected fully. A sincere vow is an expression of our willingness to work, to sacrifice, to change and grow emotionally and spiritually.

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Adapted from VOWS PRACTICE from Deep & Simple by Bo Lozoff.

WE THEN FREELY SHINE OUR LOVING HEART INTO THE WORLD!

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Our friends, family, and the whole world are affected by our vows to open to life fully!

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Don’t Worry About It!

 Worry

In 1988 (and again in 2013 and 2015 many similar challenges are coming up) I was going through a time of great transition  (I’m retiring at the end of the year) and was worried about everything: finding a new job (or letting go of a former job), my grandmother’s (or mother-in-law’s) care, many friends’ well-being, a love relationship for myself, money for bills, the world’s chaos, and cleaning my messy house! I was an emotional wreck.

I went out on a walk with my mind completely a jumble of distressing thoughts. I was praying and asking God for a sign—please help me understand. Shortly after I looked over towards a truck that was parked on the street and on the rear wooden bumper were engraved the words: DON’T WORRY ABOUT IT! I was astonished! All my thoughts stopped and I smiled. Ah…I could let go of all my concerns. Just trust that things would work out—for me and everyone else. Believe it or not, on that same walk I found a medallion with an inscription on it that said:

 It only takes one person to

change your life….YOU!

 path to happiness

As a postscript—about 20 years later—many things did work out for the best. I didn’t starve, the house did get cleaned, and I did find a wonderful job and a loving companion, and my crazy thinking improved!

  It is safe to let go and relax.

It is safe to let go of the illusion of control.

There is nothing to fear!

FEAR = False Evidence Appearing Real

Be happy for this moment--it is your life!

Pay a visit to: Do you experience overwhelming circumstances and can’t achieve a healthier weight?

Getting to Know Your Stress and How to Management It

What Are We Powerless Over?

Gander at: