Health and Wellness Fridays : Self-control

Hello and welcome back to Health and Wellness Fridays!  Hope you all are having a wonderful Friday. Tonight, I want to talk about the challenges most of us have in exercising self-control especially as it relates to our eating habits.

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Let me first start off by saying that this is an area I personally struggle with.  I know all the right foods to eat and all the unhealthy foods to avoid and yet in spite of all of this knowledge and wisdom – it can be really tough to walk away sometimes.  I know for a fact that I’m not the only person with this issue but let’s keep the focus on me. I don’t want you guys feeling bad or guilty. So just hear me out. 🙂

Self-control means that not only do we have the POWER to control ourselves, our choices and our decisions but that we actually USE that power in our best interest.

I believe we all have self-control the challenge is applying it to the areas of our lives that we have relinquished control – for some it is their finances, others their relationships, and so many other areas but mine is junk food. 🙁

Do I have self-control? Yes! Is it effectively applied to every area of my life? No. Food is one of the most challenging areas for me. Sure, I have the good stuff like my fruits, veggies, nuts, multivitamins, and so on but I also have occasional fries, fried chicken, pizza and Chinese food from time to time.  I know what I have to do and yet there are times when I decide to just throw it out the door and just have what I want and not necessarily what I need.

Do I love myself enough to do better? Yes!  So what’s holding me back from committing fully to the process?  Let’s find out.

  1. Cravings – old habits where you can’t help but want what you want even after you’ve implemented new habits.
  2. Enablers – the people around me who love the same stuff I love so it’s easy to fall back into it.
  3. Self-talk – where I convince myself I’m in control and I walk into an establishment leaving self-control at the door as the aroma of food fills the air.  He better not watch me crossed eyed when I’m walking back out with my fast food in tow so he can pout all he wants.  🙂
  4. Emotional eating – if I am feeling stressed out  you could believe that I am going in search of my comfort food KFC (Kentucky Fried Chicken) or a good BBQ. It does help to be honest but I do feel guilty after so all I end up doing is transitioning from one emotion to another.
  5. Not eating on time.  This is a major factor in me making poor food choices as I let my sense of smell and sight along with my hunger pains determine what I eat and how much.
  6. The belief that because I make healthy food choices most times that  I can have occasional ‘feel good food’. Life is just too short for diet rigidity.

All of the above factors make self-control over eating habits more challenging.  How do we overcome them?

  1. Eating on time. I try to add little snacks like yogurt, fruit or even nuts to help me not feel as hungry since I’m often stuck behind a desk.
  2. Try to monitor my stress levels and try to distract myself with music to take my mind off of whatever is attempting to throw me off.
  3. Monitor the self-talk. If I feel like convincing myself to go through the drive thru I would try to give myself reasons why I probably shouldn’t go – the line is just too long, the chicken might not even be fresh or the fries might be hot.  It works most times.
  4. As for the enablers, I just started saying NO especially if I already indulged once or twice for the week then anything after that is a no. I end up talking down their cravings as well. Of course, they’ll be a little disappointed and I’ll probably have to provide an alternative but at least we saved ourselves from overindulging.
  5. Cravings – I try not to stifle my urges entirely because food makes me happy. I have made an effort to regulate how often I would indulge for the week and month and try to stay within or under that goal making sure not to exceed it. Example, I might have KFC 2 -3 times for the month rather than 2-3 times for the week.
  6. Being honest with myself about what my weaknesses are and trying to put things in place to improve them for the betterment of ME.

Self-control is inside of each of us we just have to tap into it meaningfully. We all stumble from time to time and that’s okay. We need to support and encourage each other especially in areas of weakness – so let’s pick ourselves up and keep pushing forward. When we give up on ourselves self-control walks out the door.

Our health and wellness is just as important as those other areas of our lives that we apply self-control to if not more so.  It is there to protect us but it can’t work if we don’t use it.

Have a wonderful night and an amazing weekend.  Thank you for stopping by.

Life and Choices

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In life we all have things we struggle with.  What separates us however, is how we choose to see and handle those challenges.

Should we allow them to weigh us down?  No,  but sometimes we do.

Instead let us CHOOSE to identify our weak areas and OVERCOME them one day at a time.

So let’s agree to STOP beating up ourselves over what’s NOT right in our lives and START  CELEBRATING what is!

In life we have the amazing power called choice.  We can use it to either LIVE the lives we HAVE or work towards CREATING better ones.

We can even opt to include a third option, where we try to AVOID or RUN from our problems. I’ve tried this and I’m sure some of you have too and I for one can say that it’s only temporary.   We need long-term results.

So, what do we do?

LIVE the lives we HAVE and if we don’t LOVE them – we should at least CHERISH them. Let’s CREATE the lives we NEED and try not to OBSESS over the lives we WANT.

For what we want is not always what we need. 

Thank you for stopping by.  Have a wonderful night! 🙂

 

 

Tough Decisions

Tough decisions are the ones we dread the most and often shy away from.

They are the ones that force us to step out of your comfort zone.

They are the ones that push us to dig deeper to find clarity and direction.

They sometimes entail sacrificing one thing for another but in the end they help us to develop and grow not only in experience and knowledge but wisdom.

Tough decisions although tough at times test our character, judgement, values and relationships not only with others but ourselves.

What tough decision have you been avoiding?

Take time to think it through – a decision has to be made either way or someone else would make it for you.

Thanks for stopping by. 🙂

Power of Choices

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Choice is such a simple word and yet it is so powerful in the way it can affect our lives and the lives of others.

When we make a choice, we’re making a decision to consciously do or not do something.

Be it to nurture, mentor, love, share, help, live, die even forgive.  The choice is ultimately up to us.

Life is full of choices.  Let us use our power of choice to help not only ourselves but others in a positive way.  Let us be the difference and make a difference.

Sometimes if we make a poor decision we might get an opportunity to try again but not all situations in life work out that way.  Sometimes there is no reset button and we have to live with the choices we’ve made.

Let us try to avoid doing things in haste and anger for the outcome of such decisions are never good.  Use your power wisely!

Thanks for reading.

 

Don’t be discouraged

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Image Credit: Pixabay.com

Hope you’re having a nice day

So much to do no time to play

You’re always hustling from here to there

Hope you remembered to eat your pear

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I know right now that things are tough

And you had no idea it would get this rough

But hang in there  and do not despair

Never surrender to your fear

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Life events are merely test

It’s up to you to do your best

So don’t be discouraged instead use your courage

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Learning the lessons as you go

All designed to help you grow

Just thought I’d let you know.

By: Cherylene Nicholas

Conquer or be conquered?

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Image Credit: Pexels.com

Conquer or to be conquered? That is the question.  To ‘conquer’ is to defeat or overcome someone or something whereas to ‘be conquered’ is to be defeated or overcome by someone or something else.  I found myself pondering on this today. Do you know that we have a choice in how the situations we sometimes find ourselves in ultimately affect us?  Joy, sadness, fear, anger and depression.  We can choose to walk away the ‘victor’ or the ‘victim’ in most of our circumstances.

Yes, I said “most” because there are those situations where the victim did not see it coming or was paralyzed with fear and could not act.  These are really difficult situations that cannot be predicted and I am sorry that we even have to go through things like that but unfortunately it happens.

The situations however, that I am referring to are those that we struggle with everyday but have the control to improve and fix such as our relationships with each other and ourselves; our thoughts; our image (how others see us) and our self-image (how we see ourselves), our jobs, our addictions and our finances.  These various aspects of our lives can often feel overwhelming and stressful when they are not going in the direction we want them to. So, what do we do?

We often get stressed out, angry and depressed when things in our life don’t unfold the way we want them to.  In an effort to forget even if only for a few minutes we sometimes knowingly and unknowingly lash out at others, become introverted, over eat, not eat, for others it maybe more drinking or smoking and sometimes over spending.   Do these actions help us fix the issues or just temporarily numb us up to them?

None of these responses to our various problems actually fixes them.  In fact, those emotions create other issues for us that may affect our health and lives negatively. Some examples are frequent headaches, insomnia, develop eating disorders, acne and more. These symptoms vary from person to person but most of us have a negative reaction to stress in our lives.

When faced with difficult situations especially regarding some of the issues highlighted above we need to ask ourselves, “How do I want this to end? Am I going to conquer this or be conquered by it?”  We must then take the necessary actions to overcome our situations.  Here are some tips or suggestions.

  1. Change your attitude and perspective.  Stop being negative.  A negative attitude will only block the answers. A positive attitude will help you find solutions.
  2. Take action. Standing still and not taking the necessary steps to improve your situation won’t make it go away.
  3. Take responsibility for your own life, the good and the bad.  Some of our actions and choices have led some of us to where we are today.  Let us stop blaming others entirely for our problems –  as this keeps us stuck in the mess that we’re in.
  4. View your problem or situation with ‘fresh eyes’.  I have found more often than not that we usually have all the answers for others when it comes to their problems but sometimes feel stuck in our own issues.  Take a step back and try to view your situation as if it was someone else and think about what you would tell that person to do.
  5. Don’t hold onto guilt and regret, they only slow you down.  We have all made mistakes or did things that we aren’t proud of, so stop beating yourself up about it.  Choose instead to learn from that decision and move on.
  6. Talk about it.  I can’t say that enough. Having someone you can trust to talk to even if it is just to listen to your concerns can be so relieving in itself.  It gives your brain some much-needed time off.
  7. Do not accept defeat!   Fight that urge to quit.

From experience I can tell you, that to be a conqueror takes a mind shift.  It is easy to go through life existing because it takes very little effort.   It is choosing to live that really brings more happiness and peace of mind.

I do not know what your struggle is.  I don’t know where you’ve been or what you had to endure but what I do know is this, we ALL face challenges everyday and how we choose to handle them will separate the conquerors from the conquered.

I want to encourage you today, do not allow yourself to remain a prisoner of your circumstances.