Are you getting bogged down with the numbers on the scale? STOP! From the moment we’re born numbers define how healthy we are. Pretty Baby Girl born at 39 weeks gestation on January 21, 2013 at 6:15am weight: 7lbs 4oz height: 19 in Apgar score: 9. Numbers, numbers, numbers!

This week is Healthy Weight Week and it encourages us to ditch the diets and learn to live a healthy lifestyle. It’s the healthy lifelong habits that support weight loss, weight maintenance and good health.

During healthy weight week, setting a weight goal and calorie counting are NOT the priority. Self-image and self-love become the focus and should drive your planning and decision making toward being healthy beyond the scale. Don’t let the numbers sabotage your success!

Here are a few goals to get you started:

1. Take time to relax and enjoy some “me time.”

2. Focus on positive lifestyle changes.

3. Create an affirmation or positive self-talk. “I am strong, intelligent and beautiful.”

4. Set realistic health goals without focusing on someone else’s before and after.

5. Move your body and have FUN!

So much emphasis has been placed on weight as a determining factor for health status. We have become obsessed with stepping on the scale but need to look at the total woman being weighed.

Sign up to receive the Total Woman Wellness newsletter and get updates on our “Healthy Beyond the Scale” program.

To Your Health,

Delayna

Stay Motivated to Exercise this Winter

by Delayna Keller-Watkins

Getting out of the house when it is cold out is extra difficult. It’s much easier to stay indoors where it’s warm and comfortable. However, skipping your exercise routine isn’t a good idea. Exercising helps you feel good. It helps you stay healthy. And it helps you live a longer life. Here are the top tips to stay motivated to exercise this winter.

#1 Exercise in your home

Okay, so not everyone has the space or the budget to add a home gym. However, you don’t need a lot of space. A fitness ball can help you accomplish a lot. You can purchase a fold-up treadmill. Or consider simply purchasing a few fitness DVDs. Then, when it’s absolutely too cold to head outside, you can work out at home. You’ll still accomplish your daily fitness goal and you’ll avoid the cold.

#2 Bundle up

With the exception of the dangerously cold days, there’s little risk to exercising outside. All you need is the proper gear. If you’re a runner, then a pair of tights and layers of clothing work best. Don’t’ forget a hat and gloves – wool works best.

Running or exercising outdoors during the winter months will actually help you feel great. When the sky is cloudy and the air is cool, the exercise will give you those feel-good endorphins.

#3 Join a club

Winter is a great time to join a fitness club. When you join a club you have access to much more fitness equipment and opportunities. That alone can be motivating. You’ll be able to try new things and perhaps meet new people. While joining a club can be expensive, many clubs offer special wintertime deals. Find a club that’s close to home or on your normal route so it’s easy to get to. You won’t have any excuses to not exercise.

#4 Set a REALISTIC goal

When you set a goal for yourself it’s easier to get and stay motivated. Your goal can be anything you want it to be – whatever motivates you. For example, you could set a weight-loss goal. You could also set an endurance or speed goal depending on your fitness program. If you take yoga, you might set a goal to achieve a complicated pose.

#5 Be nicer to yourself

If getting out and exercising during the winter is difficult, then reward yourself. When you do get out and exercise, pat yourself on the back with something you enjoy. For example, if you go to the gym or out for a run, celebrate with a massage or your favorite dish. Acknowledge your success.

Getting motivated to exercise when you’re in full hibernation mode is difficult. Create a habit of exercise. Accommodate to the changes in the weather. Find alternative means for working out and celebrate your success. You’ll feel better physically, mentally and emotionally when you exercise.

Each year people around the world resolve to take better care of their health. They often make blanket statements like “this year I resolve to eat better.” Unfortunately, such broad resolutions are difficult to keep. They’re not specific enough to follow through on. Instead of making resolutions without a SOLID plan, focus on specific lifestyle changes that will support the goal. Here are just 7 changes you could implement this week:

#1 Stop drinking soda and sugary drinks

So many people around the world drink their calories. This sugar is hard on your health. It adds unnecessary weight and it affects blood sugar levels. Resolve to eliminate soda and sugary drinks from your diet. You may eliminate several hundred calories a day from this simple adjustment.

#2 Eat fruits and vegetables with every meal and snack

If you add a fruit or a vegetable to every meal and snack, you’re much closer to meeting your daily requirement. It’s not as difficult as you might think. You can have fruits or veggies for your snacks. Add an apple or berries to your breakfast. A smoothie can have as many as three servings of fruit or vegetables.

Add greens to lunch and dinner and you’re well on your way to getting the nutrients your body needs each day.

#3 Try a new fruit or vegetable each month

Scientists have found that people who eat a variety of fruits and vegetables are healthier. Many people become stuck in a rut with their fruits and vegetables. When you add a new one to your diet each month, you’re broadening your nutritional horizons.

#4 Switch to whole grain bread

Swap your white bread for whole grain bread. This is an easy change to make and it’ll add more healthy whole grains to your diet. You can amplify this whole grain change and switch to steel cut oats and brown rice instead of instant oatmeal and white rice. Small changes make a big difference.

#5 Eat fewer sweets

If you’re like many people you probably have several sugary snacks each day. Resolve to cut back. That may begin by tracking how many snacks you normally eat each day. Cut back to one snack each day or one sugary snack each week.

#6 Drink a glass of green tea each day

Green tea has been shown to provide fantastic health benefits. Add a glass of green tea to your day. Drink it in the morning or have a glass in the afternoon. If you’re sensitive to caffeine then don’t drink it in the evening. Green tea does have a small amount of caffeine.

#7 Stop eating in the evenings

People often make poor eating decisions in the evening. Drink a glass of water. Find something interesting to do to distract yourself. If you must eat due to hunger, then eat something high in fiber like a banana or whole grain cereal.

As you’re looking forward to your New Year and contemplating living a healthier lifestyle, be specific. Help yourself achieve success by setting specific goals designed with a plan to help you lose weight and get healthier.

Your Wellness Revolution is NOT a Resolution

by Delayna Keller-Watkins

Change can be difficult. It’s particularly difficult when it’s a habit that you have held onto for a long time. However, change can also be great. When you’re trying to make a change for a healthier lifestyle, there are sure-fire ways to make it easier. Here are five smart tips to making a permanent healthier lifestyle change.

#1 Replace bad habits with good ones

Instead of trying to eliminate behaviors and get rid of bad habits, create new habits. It’s much easier to modify than it is to eliminate. For example, perhaps you drink a lot of soda each day. Trying to eliminate soda from your day may be a difficult task. However, if you replace soda with sparkling water then it becomes much easier.

Identify the habits you need to change and create a new habit to replace them.

#2 Small steps

Trying to make a major lifestyle change is extremely difficult. It can often feel overwhelming. Instead, create smaller changes that support a larger goal. For example, if your goal is to exercise for thirty minutes each day, start small. The first week, make your goal to exercise for ten minutes each day. That’s manageable and you will succeed. The next week, add five minutes to your routine. Continue adding five minutes each week until you’ve reached your goal.

Identify the big changes you want to make to your lifestyle and create smaller goals that support your change. It’s much easier to achieve smaller goals than to make a huge lifestyle change. You’ll have a smoother road to success. And it’ll be easier to sustain your new lifestyle habit.

#3 Reward yourself

Making changes in your life is challenging. Take time to reward yourself for your successes. When you achieve a goal, even the small goals, treat yourself to something nice. Get a massage. Watch your favorite movie. Do something nice for yourself. However, make sure the reward supports your new lifestyle change.

For example, if you’re cutting out sugary snacks you don’t want to reward yourself with a sugary snack. Instead, reward yourself with an afternoon off from work, or a new gadget or pair of shoes.

#4 Make it easy

Some lifestyle changes feel complicated. In fact, many unhealthy habits became habits because they were easy. For example, going to the drive through for lunch is easier than planning ahead and packing a lunch. You’ll have more success if you can make adopting your new habit as easy as possible. For example, you might pack your lunch the night before and do your shopping on the weekend.

#5 Cut yourself some slack

Change can be challenging. Instead of feeling down or giving up when you struggle, give yourself a break. Acknowledge that you messed up. Then turn and face the challenge head on with a positive attitude.

The key to making permanent lifestyle changes is to manage your expectations. Approach your goals with a strategy and a plan. Nothing happens overnight. However, with patience and dedication you can make complete lifestyle changes. Live a longer, stronger and better life!

Try these strategies to chase away your insomnia and wake up refreshed:

1. Keep the lights off. Even small lights can affect your body’s natural ability to determine night from day. Turn off all the lights when it’s time for bed, including nightlights, bathroom lights, and computers. Sometimes even the neon numbers from your alarm clock can be bothersome.

2. Wind down at night. Avoid trying to transition straight from an activity to sleep time. This can cause your mind to race continuously. Approximately 30 minutes before you go to bed, do something calming in order to ease your mind. Many people find activities such as praying, meditating, reading, or listening to relaxing music to be the perfect sleep inducer.

3. Keep yourself on a schedule. It’s always a good idea to have your life on a general schedule. It works well for babies, toddlers, and for you too! Schedules allow you to set up natural rhythms in your body and mind.

* Sleeping for different lengths of time can confuse your body. If you have trouble sleeping one night, get up at the normal time and remain on your normal schedule the next day.

4. Keep an eye on your diet. Eating a balanced diet gives you a better chance for a good night’s sleep. It’s especially important to pay attention to the things you eat and drink in the few hours before your bedtime.

* It’s best to avoid anything containing sugar, caffeine, alcohol, high fructose corn syrup, or red dyes shortly before you sleep.

* Try drinking chamomile tea before bed. Chamomile is a calming herb.

5. Exercise during the day. Keeping yourself on a regular exercise routine will actually help you get a quality night’s rest. Even 30 minutes of light exercise can benefit you in many ways.

* Avoid exercising right before you go to bed, because exercise energizes you.

6. Avoid naps. Naps can be tempting, especially during a lull in the afternoon. However, some people tend to have trouble with their nighttime sleep if they nap during the day. If you feel that you must take a nap, try to make it only 15 to 30 minutes. That should be enough time to give you a little rest before continuing with your day.

7. Ensure you’re comfortable. Your bed might even be interfering with your sleep. Are you having issues with the quality of your mattress or the type of blankets and pillows you use? If they feel uncomfortable in any way, try changing to a different style.

* What about the positions that you use for sleep? Do you have plenty of room to stretch out and get comfortable?

8. Check the temperature. Determine the temperature you enjoy sleeping at during the night. It’s usually a few degrees cooler than you’ll keep the house during the day. You may want to experiment with adjusting the temperature.

* Also pay attention to the humidity to keep you from feeling stuffy. During the winter, the heater can dry out the air and a humidifier in your bedroom can help you breathe easier.

A good night’s sleep is critical to your health and enables you to live an active, fulfilling life. Just keep searching for a strategy that works for you. If you continue to have trouble sleeping after trying these tips, keep in mind that you can always talk with a physician about your insomnia.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

The problem of emotional eating may end with the scale but it begins in the mind.  Stress takes its toll on your life.  When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has good days and bad days.  How we deal with the bad ones brings emotional eating into play.  You look for comfort for your hurts.  People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.  So, after you eat, you feel better.

Emotional eaters use food to relieve stress.  They hide behind the food instead of seeking solutions to the problems.  This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way?  The first sign is obvious.  You will gain weight if you eat too much.  In light of the weight gain, examine other areas of your life:

* Have you been under stress lately at work or at home? * Has anything traumatic happened in the last year? * Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater.  You eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”:

* High fat foods like French fries, fried foods * High carb foods like macaroni and cheese, mashed potatoes * Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters.  The first step is recognizing that you have a problem.  You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling.  There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.  Visualization helps you to see your problems in a realistic way and not blown out of proportion.  You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits.  They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.  Proper diet and exercise increases immunity, blood flow and positive thinking.  Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation.  You’ll feel good about finding solutions which will replace the dependence on food.

Positive thoughts have a filling effect. They are admittedly invigorating. Plus, the people around the person carrying positive thoughts are usually energized by this type of attitude.

Negative thoughts on the other hand have a sapping effect on other people. Aside from making you look gloomy and sad, negative thoughts can emanate into the atmosphere creating an uncomfortable environment.

A positive attitude attracts people, while a negative attitude repels them. People tend to shy away from those who carry a negative attitude.

We can also define attitude as the way of looking at the world. If you choose to focus on the negative things in the world, more or less you have a negative attitude brewing up. However, if you choose to focus on the positive things, you are more likely to carry a positive attitude.

You have much to gain from a very positive attitude. For one, studies have shown that a positive attitude promotes better health. Those with this kind of attitude also have more friends. Projecting a positive attitude also helps one to handle stress and problems better than those who have a negative attitude.

A positive attitude begins with a healthy self-image. If you will love the way you are and are satisfied, confident, and self-assured, you also make others are around feel the same way.

If you want to have a positive attitude, you have to feature healthy thoughts. This is probably very hard to do nowadays since, all around us, the media feeds us nothing but negative thoughts. A study shows that for every 14 things a parent says to his or her child, only one is positive. This is truly a saddening thought.

If you want a healthier outlook in life, you need to think happy thoughts, and you have to hear positive things as well. So, what can you do? Well, for starters, you could see a funny movie, you could play with children, spend some time telling jokes with friends. All these activities fill you with positive stimuli, which in turn promotes positive attitude.

Although it is impossible to keep ourselves from the negative things around us, you can still carry a positive attitude by focusing on the good things, the positive things in life.

As always, if you are beset by troubles, even in your darkest hour, focus on the good things in life, you will always have hope. Problems become something you can overcome.

You do not have much to lose by adopting a healthy, positive attitude. Studies show that such an attitude actually retards aging, makes you healthier, helps you develop a better stress coping mechanism, and has a very positive effect on all the people you meet every day. So, what’s not to like about a positive attitude? Adopt one today.

To Your Wellness,

Delayna

Taking Slow and Steady Steps

This is highly suggested for individuals who have difficulty coping with the overwhelming feeling of fear that people often experience. It does not necessarily mean that the fear is so intense as it can be as simple as your fear of being rejected on your request for a date, but it concerns one’s inability to take action due to the presence of fear. Hence, take one initial, small step instead of aiming for a big one right away. Being able to do that should provide you enough confidence to take succeeding steps.

In order for you to build up courage and make that small step, identifying your fear is essential. Before long, you will realize that your confidence will extend to other areas of your life as well.

Find a Motivation

Overcoming fears often entail a difficult process that requires time. When this happens, people often can easily get demoralized. One way to keep yourself actively make an effort to combat your fears is by replacing your negative thoughts with ones that motivate.

One way to solidify this step is to list down all the benefits that you can get if you decide to make that change, which is to overcome your fears. Seeing all these wonderful benefits that you can enjoy should motivate you to get going in your advocacy to eliminate fear in your life.

Changing Perspectives

When people suffer from failure or rejection, it often spirals into more negative thoughts that lead to self-destructive behaviors. However, all people go through failure at some point in their lives. This is a reality that you need to understand and be aware of.

It is therefore recommended that you change your view about failure and rejection. Instead of letting it demoralize you, use it as a learning process instead where you can pinpoint areas of your life that needs to be improved if success were to be desired.

Facing Your Reality

Most fears are associated with unpleasant experiences in the past or worries about the future. Therefore, one way you can overcome such fears is to focus on the present. Learn how to make plans and realize them. This is your best bet at succeeding in life and your endeavors, instead of wearing yourself out with worries and fears. If you fail to get yourself out of that situation, you neither fail nor achieve anything.

Redefining Your Perceptions of Fear

One of the most effective ways to overcome fears is to redefine yourself and how you view fear. You need to actively participate in each of these steps in order to effectively progress in your fight against fear. When you dedicate yourself at these steps, then they will eventually become natural to you. Also, it allows you to see things in a more positive light where fear does not exist.

I’m leaving this place called “Comfortable”. We all have our comfort zones in every aspect of our lives. We won’t venture beyond our self defined limitations to “see what it’s like”!

On the eve of my 42nd Birthday, I was so uncomfortable I could hardly sleep. I set different levels of “comfort” in all areas of my life, including business, relationships, religion, health and personal growth. It felt a little scary at first, but just as I watched the early morning sun rise I experienced a powerful sense of calm and clarity.

In two days I will cross another item off my “live list”. I am going SKYDIVING! Yes…skydiving with a group of women as we take the FEARLESS Jump. You too can participate in the fearless jump and support this mission. It doesn’t involve the actual jump just a FEARLESS move in an area of your life.
www.cherylwoodempowers.com/fearlessjump

Live fearlessly, embrace change and experience a new level of YOU! Live beyond that which you thought was only imaginable!

“Replace fear of the unknown with curiosity.” DKW