Change and Motivation

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I was known as the Salad Girl at my job because I consistently had salads for lunch in the staff kitchen.

Suddenly after 23 years of having salads for lunch I was done with having salads at noon time. The buying of the lettuce and other food, schlepping it to work, and preparing the salad nearly every day took its toll.

I remembered what my trainer at the gym told me a year ago after I lamented to him that I wondered what particular kinds of food I should eat to be healthy.

He responded to my granular ethic thus: “Eat food. You just have to eat food. Whatever kind of food it is just eat.”

That said it got easier when I changed up my weekly routine this winter. Buying organic lettuce and organic salad toppings in my weekly grocery order. Prepping salads for DINNER three or four days a week. Having the salad with a side of steamed shrimp one night or a can of Cento tuna in olive oil with the salad on another night. With slices of avocado.

The curious improvement was that when I started having salads for dinner I felt good in the evening. The food you eat can improve your mood. Feeling good was the motivation I had for continuing this new dinnertime habit.

In keeping with what my trainer told me I found other food to have for lunch at my job. Though I’m not a vegetarian and I have chicken I eat chicken only once or twice a week. Buying organic chicken to have as a meal for one dinner with an organic vegetable from a frozen bag.

My old friend the deli counter is where I buy a baked salmon filet to heat up on one other night. With regular Brussel sprouts or a beet salad from the friendly deli counter offerings.

Like I said it’s often when we decide “Enough is enough!” that we’re motivated to change our habits or our routine.

Turning 60 in the spring I’m going to create a 20-year plan in which to achieve my goals and resolutions. A person like me isn’t supposed to live to 80. We die 20 years earlier than the regular population according to naysayers who parrot this claim.

This simply isn’t true when you take care of your health the best you can with what you were given. Any of us with a disadvantage–popping pills we need to take to be well; having a genetic medical issue; whatever it is–we can choose to do what’s in our control to improve.

The things we can’t control we should accept. Focus instead on what’s in our power to change. Know that there’s no shame regardless of our fitness level or lack of fitness.

Perfection is a myth because it implies there can be no growth. What I’ve learned and have come to accept is that I can have other food and maintain my health.

In coming blog entries I’ll talk about the epiphanies that hit me in recent weeks re: achieving and sustaining wellness.

Buying Boycott

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This was sent to me in an email yesterday:

People’s Union USA Calls For National Boycott In A ‘Feb 28 Economic Blackout’

Pamela N. Danziger

Senior Contributor Forbes

Pam Danziger reports on retail, focused on the luxury consumer market.

Follow

Feb 25, 2025,07:06am EST

Updated Feb 25, 2025, 10:47am EST

Topline

 A consumer-activist group founded by John Schwarz has launched a grassroots campaign to halt spending online or instore and not use credit or debit cards for 24 hours on Friday, Feb. 28, in an attempt to disrupt the economic order and “take back control of our economy, government and future of our country,” reports CBSNews.

Key Facts

The People’s Union boycott calls for no spending on fast food, gas or at major retailers – “No Amazon, No Walmart, No Best Buy” – beginning at midnight on Feb. 27 through midnight Feb. 28.

Purchases deemed essential, i.e. food, medicine, emergency supplies, are permitted but only in cash and with small, local businesses.

After the single-day spending pause, People’s Union plans week-long protests against specific retailers, including Amazon Mar. 7-14, Nestlé Mar. 21-28 and Walmart Apr. 7-13.

In an unaffiliated protest, Black faith leaders are calling for a 40-day “fast” or boycott of Target to protest its dialing back DEI initiatives to run during Lent starting on Ash Wednesday, Mar. 5.

Thriving After a Setback

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This Michael Jordan quote paperweight I bought in a museum gift shop a long time ago.

It gets at having the courage to risk change to get what you want in life. Everyone living on earth experiences pain heartache and loss.

Adversity is our friend. When we struggle and can see the light of day afterward we can be proud of ourselves for overcoming whatever the setback was.

What if the hardship won’t go away? That’s when we go with Plan B: handling what goes on to the best of our ability. More than this doing what comes easy to us that we enjoy can help us live through the challenge.

However long it takes to emerge on the other side we can get there wiser, stronger, and in a better position to create that new world and life for ourselves.

Our personality powers us through. The beauty and benefit of experiencing a setback is that we realize “enough is enough.” No longer can things go on the way they were before.

Creating a new routine does take courage and perseverance. It takes time to bounce back. We’re not Wild West cowboys falling off a horse getting back on and galloping into the sunset right then.

Wanting a quick outcome will set us up to feel like a failure when we can’t meet the restrictive deadline we set for ourselves to achieve something. Decades ago I coined the term of giving yourself a lifeline not an impossible deadline to carry out a goal or plan.

To rush cut corners or take shortcuts often results in a half-hearted outcome. Who can be proud of that? Far better to give ourselves gentle affirmations as we go about each day taking on the new habit or routine.

The new routine I created after the arm injury has been “so far so good.” Seeing a positive difference after 3 weeks has motivated me to keep on keeping on.

It’s often repeated that it takes 21 days for a new habit to form. You can use the book Changeology: 5 Steps to Realizing Your Goals and Resolutions. It’s a guide to a 90-day Action Plan for replacing a negative behavior with a positive one.

What if we don’t need to replace an unhealthy habit? What if we’ve been living our lives and we’ve simply come up against the reality that our old lifestyle is unlivable today?

That’s when asking Why you want to change something and What you can do to begin the new routine is the first step. Also to figure out: When you should do the new thing and How to do it and Where.

For the little old blogger that I am this was a fairly simple strategy: I changed what I ate each day and when I ate the food. I began to lift weights again 2x/per week as often as I could.

Coming up the details. I’ll end here with saying that rewarding yourself along the way for your little victories as well as milestones is called for.

It’s not often easy to change what’s not working. This is often because we feel like a failure if we don’t see improvement quickly.

Instead each of us should Enjoy the Process. Which is exactly why practicing mindfulness is called for.

Giving ourselves at least 3 weeks to create a new habit is the way to carry on. I’m giving myself those 90 days that is 3 months to see what happens.

The Joy of Ritual

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In this blog entry I want to inspire followers to make a positive shift when our life has been derailed on the old track. It was synchronicity not an accident that I checked the above book out of the library. Liking it so well that I bought a new copy from an Amazon reseller as it’s out of print.

The guide The Joy of Ritual teaches readers how to create and use these rites. The subtitle is Spiritual Recipes to Celebrate Milestones, Ease Transitions, and Make Every Day Sacred.

Struck I was by how a workout can be a ritual. An exercise routine is a sacred act not just an expression of physical prowess. Creating a new weightlifting ritual eased my transition into working out again after the arm injury.

As a form of prayer, I wear a cross around my neck while lifting. Not a Catholic cross–I think it’s a Celtic cross. Saying an actual prayer before I lift the first dumbbell. To invoke the ministration of God to “Bless my body. Give me the energy to go about my daily routine and the health to achieve my goals.”

Intertwining the sacred and the spiritual into everyday life with the commercial and material aspects of living our lives benefits us. Though this kind of daily devotion can seem “woo-woo” it’s a dose of positive mental medicine.

Creating a ritual or two can help us heal and recover. This I found out when I started to lift weights again. Redesigning how I exercised was the gateway to better health.

The idea of using a ritual appeals to me as a form of practicing mindfulness. To enjoy each moment before it goes by.

In fact going in a slow and steady rhythm is called for. Rushing around engaging in nonstop busywork every hour of every day is not the way to live.

It can be hard to change what’s not working even when the change would be positive. My goal in here is to encourage and motivate followers to try. Simply try. See what happens. Like me you might be surprised at how well things turn out.

The Champion’s Comeback

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I checked out of the library years ago the book The Champion’s Comeback.

A setback is not the end of the world or of your life. It’s the end of the end of the world and life as you used to know it. The benefit of living through a trial is that afterward we have the ability to create a better routine than the one we had that no longer serves us.

While we can’t predict when a setback will occur we can expect that setbacks will occur. It’s how we respond to a challenge that determines the outcome not how severe the obstacle was to begin with. Resilience is called for.

I happen to think that everyone is a champion simply because we’ve gotten in the ring. It doesn’t matter whether we win or lose; the fact is each of us is a champion because we risked fighting to get what we want.

Coming back after a setback as said takes time patience hard work and determination. The playing field is truly level when you compete against yourself–the person you were yesterday–and no one else.

The healthier you are to begin with I believe a fitness setback will not be as severe as it was for a person in ill health. I call achieving a baseline of health “establishing the floor” of what you’re capable of. It’s the solid ground on which each of us stands.

Often the old life has ended because it’s become unlivable. Cheers to having the courage to risk making positive changes.

Coming up how I redesigned my approach to lifting weights.

My Fitness Plan Revisited

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I’m sorry to report that in using the search bar I found a blog entry recommending eating a Kind bar in a pinch. A Kind bar as I found out after I posted that has chemical additives called natural flavor. Even the Bulletproof power bars that I used to get now have natural flavor. They didn’t used to.

In the blog entry I’m giving the link to here I list what I’ve been doing to be well as an older woman. One update is that today I have Fage 0 fat plain yogurt nearly every day not just 2 or 3 days a week.

Soon I will be talking with my Health Coach. After I do I will post here the answers to questions I’m going to ask her then.

This is the link to the original blog entry about the habits I adopted courtesy of reading the Dr. Frank Lipman, MD book How to Age Well his companion to How to Be Well:

Using My Experience to Empower Readers

The Healthy Difference

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I’m not opposed to an occasional “treat” in terms of food or drink. What I think is that eating healthful food consistently enables a person to have that treat.

Who can resist a chocolate bar waiting in line to buy groceries when you’re hungry? Right.

Having a treat every so often is what I recommend. Not consistently reaching for the processed food or chemical-laden or unhealthy-fat loaded food. Making this an infrequent choice.

What I’m in favor of when it comes down to it is making educated informed choices. Not relying on science-deniers or others to tell us what to think and believe about what’s right.

In the extreme this comes down to the 1990s when “Ketchup is a vegetable” was the prevailing wisdom. We haven’t gotten much farther than this with the new leaders of the Old Guard.

Using our brains to figure out what to think and what to do and how to eat won’t get old. I realize that AI is here to stay for better and worse at the same time. We should not be outsourcing our intelligence when it comes to choosing how we live our lives.

It comes down to common sense too. Knowing that “straitjacketing” our mouths and expecting total goodness in terms of how we eat is unrealistic and an unlivable lifestyle.

My motto is “Everything in moderation.”

More to come on my current eating plan.

Seductive Food Claims

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Kind bars aren’t kind. They contain natural flavor. So does Honey Nut Cheerios. And Snapple. It can seem unhinged that I’ve taken up a crusade against this food and drink ingredient.

Other food products to steer clear of are the ones with unhealthy fats according to Dr. Lipman. Unhealthy fats are corn and canola oil, cottonseed and vegetable oil, safflower and sunflower oil.

Skinny Pop popcorn has sunflower oil. Amy’s Organic soup has safflower or sunflower oil. So–I buy only the Amy’s soups that are free of these ingredients.

Other Amy’s boxed frozen products have safflower or sunflower oil too. Admit to you I can that for a spell 8 or 9 years ago I relied on Amy’s boxed products for dinners in heavy rotation.

I for one think cooking real food is the way to go when you have the time, energy, and money to do so. Following the guidelines in How to Be Well I think can lower a person’s costs for food in the end.

I would say think twice about the claims that a food product is kind or skinny or all natural. Even just buying regular produce not organic produce is better than loading up on these kinds of snacks.

It’s not as simple as the calories in versus calories out equation. It’s what you eat not the number of calories that counts. Food and drink companies can make all sorts of claims. I would say that at least 80 to 85 percent of the claims aren’t true.

Each of us should enjoy finding buying cooking and eating the food we do. I say if you want to eat and drink whatever you do that’s your choice and it should be accepted.

In here I simply want to talk about what I’m doing to live my life well and whole. I hope what I write resonates with followers. Take what you think will help you. Leave the rest of the information on the side.

The Myth of All-Natural Products

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The government does not specify what ingredients are required to label a product All-Natural. In fact products labeled All-Natural often have chemicals in the form of natural flavor. There is nothing All-Natural about these products.

Any food that is a “product” is cheap because it contains chemical additives called natural flavor. The government allows food and drink companies to use the term natural flavor instead of listing the real chemical name.

Food and drink companies use natural flavor because the chemicals are cheap ingredients that lower the cost of making the product. We should not be buying food because it’s cheap. It’s really screwed up when it’s cheaper in America to make yourself sick and more costly to remain healthy.

I would say like others have to pass up on food and drink with chemical additives and ingredients that appear to be chemicals. Simply doing this should help a person maintain their health.

Real Talk About Health

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We need to have an honest talk that centers on the idea of how much a person “should” weigh:

NOT 103 pounds for 90 percent of us.

A talk about how much exercise a person really needs to do each week:

NOT 2 hours a day every day in the gym.

A talk about why people are looking in our plates and judging what we’re eating.

Instead each of us should be enjoying the food on our plates guilt-free.

In the coming blog entry, I will revisit a topic I’ve touched on in here before: The use of unnatural ingredients in food products.

I don’t want to live to be 80 if I’m in poor health and need 5 or 6 pills to swallow each day for health issues.

After I talk about food I will delve into how I’m changing my eating plan and firing up the kettlebell again. To regain my health and fitness after the freak accident with my arm.

My hope is to encourage and motivate readers to create a SMART goal this year. One that is Specific Measurable Achievable Realistic and Time-Focused.

It’s not realistic to want to weigh 127 pounds when you weigh 205 pounds. It’s not smart to mindlessly consume food and drink products.

I’ve studied nutrition and fitness for decades by checking books out of the library to read for free. What I’m writing about is not a gimmick or sensational so I’m not going to get a book contract to peddle that pablum.

I’m an ordinary person who’s figured out how and what to eat by reading a book like How to Be Well by Dr. Frank Lipman, MD. I’m reading my copy again for a refresher.

Can we really believe the Medical Medium who allegedly channeled an Angel or Spirit to get and give health information? I don’t think so.

Common sense is not common today. Expecting quick easy results to our health and fitness goals sets us up to feel poorly when we can’t meet this strict restrictive deadline.

That’s why I’m giving myself one whole year in 2025 to reboot.

I also don’t think we should frame a goal as engaging in self-improvement. I happen to think the majority of us are OK the way we are. Instead, I use the term self-development project to talk about a goal. Striving to learn a new skill or adopt a better habit over time. Not because we’re deficient or inferior in anything. Only because we want to “level up” from where we are today.

We don’t need “fixing.” Even though people like the media darlings given column space on the internet and book contracts judge and attack us for a myriad of sins.

Each of us should start where we are. Chances are we have what it takes. Even though we could feel ashamed and buy into the myths out there that say we’re not good enough. That if only we buy a product an influencer is selling we’ll magically become worthy lovable have a better life or whatever.

Read on for the topic I’m going to resurrect in here: the use of unnatural ingredients in food products. This has been my wheelhouse in terms of nutrition and what I think is the biggest culprit holding us back from optimal health.