Love Yourself Sunday

Since it is Sunday, I will keep this simple, because I try not to do much work on this day.  I will share with you a gem that is very valuable to me.  I watch/listen to this talk very often.  Many of you who know me have most likely seen it as well.  This talk comes from a religious man in my church.  I recognize that not everyone is interested in religion...but before you disregard this video, I want you to know that it applies to every person, no matter what race, religion, or origins you come from.

If you can embrace the teachings in this talk, you will learn to love yourself.  I promise you that.

Topics in the talk are, not being hard on yourself, serving others, turning to God in your need, and looking at others as Children of God.

His name is F. Enzio Busche, and he says, "Never judge anyone.  When you accept this, you will be freed."




Listen, I love you.  And if I love you, I think that you can love you too... just the way you are!

Happy Sunday where ever you are!

Evelyn

Goal Saturday: Knee Strengthening

It is not a new topic that my knee has been giving me problems over the last two weeks or so.  I have been doing some research on the internet about how to strengthen the knee.  There is one video that I feel is going to be one of the best options for myself.  After I had surgery, my doctor did not assign me to take physical therapy (which was probably for the better, because we found out that Jason's employer was not taking money out of his checks for insurance--we had the cards and thought we had insurance, but didn't--boo, I know).  Anyway, I never got the strengthening through PT.  Maybe that is why I have been having issues.  I don't know for sure.  I can only try some strengthening exercises and see if my knee gets better.





I asked the physical therapist in this video for some tips (I could not find my comment in the stream), and he responded, and this is what he said, "Yes, the more you can strengthen your knee without increasing pain the better. Plenty of stretches for the hips, adductors and calves (don't just concentrate on the knee - the muscles above and below the joint will have a major impact on it's strength and stability).
And try some hip and ankle mobilisations as well as some contract-relax stretching.
Might be worth laying off the running for a bit and then build it back up gradually."

So, if you are having knee pain, or if you have bad knees, maybe this goal is for you too!

My Goals for this week:
Perform this knee strengthening exercise daily.
Stretch the legs and hips good everyday.

Food for Thought Friday: Journaling

Keeping a journal about your lifestyle and weight-loss can be extremely helpful.  I have kept plenty of journals throughout my life, but never have I kept a weight-loss journal.  There is something about writing down your frustrations and your wins that is so therapeutic!  For me, I learn so much more about myself, and how I can do better to succeed.  It might seem like a small thing, but it is one of those that adds up to a tremendous benefit.

What do I journal about?
I personally write about all of the things or topics that are on my mind.  In fact, that is how I get each one of these posts.  I usually leave early to pick up my girls and get into the car pick-up line with 10-15 minutes to spare.  At that time, I reflect on my day, or the previous day, and I write about it.  When I go to post it here, on the blog, it may vary slightly, but for the most part, that is my post.  This blog is literally my online journal.  I also have a physical notebook, pictured.  I carry that around with me everywhere (It is nearly full already)!  When I think of a topic, I just jot it down so I can refer back to it later.  I journal about my struggles, food, motivation, ideas to be healthier... then I research the topics and back up my information with facts that I find online.

You can and should keep track of what you eat each day by writing them down.  It really puts into perspective what you are eating, because it is easy to not really think about the calorie content of each food item.  I am currently testing out two great websites that help you keep track of what you eat.  There are two that I am actively using as of today, which are: My Fitness Pal, and Team Beachbody.
I am fairly new to both of these websites, but both are free of charge.  I'm losing weight on a budget, so that is what I'm going to be sharing with you!

My Fitness Pal has a food tracker.  It even has a mobile app, so you can add the foods that you eat each day, no matter where you are.  You also record your workouts, and it basically tells you if you are eating too many calories and/or not burning enough.  My brother referred me there, and so far, it seems like a great tool!  He said that it has really opened his eyes to how much he really consumes each day!  Those little things really add up!

goal tracker

Team Beachbody is a website that supplies you with an immediate support system.  You get a coach, and as soon as I signed up, my coach contacted me.  I really like the website, because it has a really simple tracking system for your weight and measurements.  It has you set your goal weight, and what you weigh now.  Then it gives you a summary of how far along you are percentage-wise.  I am 9% complete with reaching my goal!

These are a few of the different forms of of keeping a journal.  Give them a try and see how they help you!  It really is helpful to get your feelings out there.  I can't express it enough.  I have learned so much about myself, my struggles, and my behaviors.  Try it out!  What could it hurt?

Think about it!

Happy losing!

Evelyn Curtis


PS  On both of these websites, my user name is evieccurtis.  So look me up, and we can work together there too!

Adversity Thursday: Over Eating

We live in a time when food, for the most part, is in abundance and easy to come by.  All we have to do is walk into a grocery store, fill our carts with groceries, pay, and go home.

Also, think about where you live.  How many restaurants are in your neighborhood?  I have about 10 within a 2 block radius!  TEN!.. and I live in a residential area, just off of the main road.  Now, think about all of those restaurants and their portions.  Most fast food restaurants have the 'super size' option.  Do you want more fries?  A larger drink to go with your burger?  And ALL of the refills your heart could desire?  No problem!

photo via

There is a Chinese restaurant close to our house that we like.  One dinner order is enough to feed my whole family...excluding Baby K.  That's fine.  I don't have to eat the whole thing, and I couldn't if I tried.  However, the idea of having that much in front of me seems risky.

Here's why.  Imagine sitting down in front of a giant plate of your favorite food.  Pasta, french fries, pizza... whatever you enjoy the most.  Can you disagree that if you have so much loaded onto your plate that it is easy to lose track of how much you have actually eaten?  When you put yourself in that position, you are much more likely to eat until you are so full that you feel sick, or it hurts.  I know this from experience.

My #2 loves almonds, and almonds are a great source of protein and healthy fat.  However, they are high in calories, so just a small handful is enough.  If she wants some as a snack, and she takes the bag, then she is going to eat way too many.  If I give her a small snack bag filled with the appropriate amount, then she is less likely to eat her fill on a high calorie food.  Then if she is still hungry, she can come back to me and ask for something else.  I usually offer her some cucumbers or carrot sticks.  We have to remember that if we have eaten our portion amount of a certain food and are still hungry, we can have something else to fill us up the rest of the way.  My #1 has the same tendency as #2.  Ultimately, I speak about it with both of my older children openly.  I explain that if they eat out of the bag or container, they are going to eat too much.

We have to do this for ourselves.  We have to portion out our own meals and snacks.  If I am hungry, but it is close to dinner time, and I just want a small snack, I can't open the box of wheat thins and snack on them while I make dinner.  I have to take out a small handful and put the rest away.

Here's what to NOT do:

• Never eat from the container or bag
• Never eat while watching television
• If you are eating popcorn and watching a movie, measure it.  Never just eat out of the bag or bowl.
• Never eat while reading a book
• Never put off eating, as sever hunger might enable binge eating. (when I am super hungry, I tend to eat more high calorie foods)

-Distractions do just that when we are eating, distract us from how much we are eating.  That is why we need to be careful about what and how much we are eating while being entertained.  We don't realize what is consumed.

photo via

-For me, I have to be careful about what I snack on while I fix dinner.  I tend to taste everything.  I'll be chopping up things and tasting as I go.  The green vegetables are perfectly fine to eat along the way... in fact, maybe that is a great thing to put out for the whole family who is getting hungry for dinner... and they are getting some valuable nutrients first, and might be less likely to eat more of something less beneficial

Here's what To do:

• Measure or portion your food to the appropriate amount.
• If you are eating out, ask for a separate plate and portion your food on that plate.
• Drink a glass of water before eating.
• Know your goals and your limits.
• Know your portions and stick to it.
• At a buffet. Know your goals before you sit down. Start with a salad (minimal dressing), and eat healthy portions of the rest. Buffet doesn't mean, "get your money's worth," it means, "we have some of everything, so you get to chose!"
• Only bring treats into the house occasionally.
• Brush your teeth!  I lose the desire to eat when my teeth are minty fresh.
• Chew gum...for the same reason as brushing teeth.

To conclude, I believe that as a society, we have become very indulgent, eating for pleasure, and not so much for sustenance...which defeats the purpose of eating for our health and strength.  I personally am not stronger for eating more.  I have actually become weak in all aspects of my life due to my weight gain.

Remember I do not claim to be a nutritionist, a trainer, or any other prestigious title.  I am merely a woman who is sharing her experiences with weight-loss and making life changes for my health.  These suggestions are all things that have worked for me... so if you disagree, then do your own research, and make your own plan that suits you!


What are the tricks that you use to prevent over-eating?  What have I left out?

Happy losing!

Evelyn Curtis