News and Reviews December 2022
- It’s time to celebrate! My Covid 20 is gooooooone! Notice I didn’t say I lost it. It’s gone. I’m not planning on ever finding it again.
- Next week is Chat #300, do you all want to play a game or have a normal chat?
- And the following week is Christmas Day! Chat? No chat? I’m not sure what our plans are so you tell me!
Last week in Chat #298: Set Healthy Intentions and Stick With Them, I said “Well I’m never doing that again!” We’ve all said it. We probably meant it. But how do we set an intention and actually stick with it?
Believe it or not willpower has nothing to do with sticking to something you meant to (or didn’t mean to) do. Here are some ideas to get you started!
Won’t Power
It takes a ton of energy to talk yourself out of something, like an exhausting amount in some cases. Willpower is so unreliable…think how much easier it would be to have “won’t” power. I “won’t” bring a red light food home and then it can’t call my name at midnight. Now THAT’S power and it took little to no energy.
Pin The Points
Naming some of the things you want to avoid by “pinning” them can actually help you get ahead of them next time. You don’t have to physically write them down but it might help!
Just a Guideline Away
The easiest way to avoid repeating a behavior that is hard for you to avoid is to set a guideline and be intentional about it. For me it was a habit of binge eating in secret. I can’t tell you how many times I sat in a car or a closet and just dared someone to come in and catch me eating whatever it was I was scarfing down. My guideline is “when I eat red light foods I eat them with witnesses.” That doesn’t mean I never eat potato chips or cookie dough, I just enjoy them when someone else is around!
Your homework for last week was #JustAGuideline. Last week I wanted you to make a guideline for an intention you want to set AND keep …. and then type it, snap it, share it however you like, and then tag me for your next cool badge!
Let’s see how you did!
- Lynn had a busy week coming up so her guideline was when she’s going out of town she will eat as many zero point foods and as healthy as she can before she leaves!
- Caroline had a perfect plan this week. When she sits down for some Netflix and a snack she will pretrack them so she can enjoy them guilt free!
- Ramona nailed it this week, if she thinks she wants something to eat she will drink some water and consider if she really wants it or not!
Bravo, you did it!
This Week’s Topic: Stop Believing the Lies!
Somehow I’m off a week on the WW topics so I’m going off on my own this week LOL.
My daughter Casey ordered us each a copy of what I’m assuming she meant to be a “Bible Study” pep talk for both of us. I’m 67 pages in and had an epiphany. The book is titled “Girl, Wash Your Face” by Rachel Hollis and even at just under half way through this read I’m going to say go grab a copy on Amazon here. I’m serious, you need this.
Each chapter is titled “The Lie” followed by a topic. In chapter 6 “The Lie. No Is The Final Answer” Rachel made a statement so profound I felt the need to make it this week’s topic. We all tell ourselves lies, sometimes they are little and sometimes they are big. Last week we talked about pulling your hands away so you can see some of the truth. This week I want you to hear these words from Girl Wash Your Face, “When things are allowed to sit in the darkness, when we’re afraid to speak them aloud, we give them power”. We. Give. Them. Power. Wow.
The Lie – I’ll Never Lose Weight
That’s a lie (prepare to hear that three times tonight LOL). You may not lose as much weight as you think you want. You may have to find your “sweet spot” on a program that works for you. But if you fix what you do…part of which is getting rid of these lies…your weight will take care of itself
The Lie – No One Understands
And that’s another lie. You are here because we get you. Our stories might be different but trust me, we alllll get you. The truth is you may just need to reach out to someone in our group and see if you can find an accountabilibuddy. Someone on a similar path who will get you like no one else could. I don’t think Julie and Deanna would mind me saying that their journey is miles apart, completely different home lives, not ever the same career…but they found each other and someone else does understand. The truth is, you may just need to find that buddy but we all really do understand
The Lie – I Can’t Tell Anyone About….
My triple digit day. How much weight I gained during Covid. How many times I wasn’t honest on my tracker.
All Big. Fat. Lies. I can tell someone about them. I have told you about them. And you know what? When I didn’t let those things stay in the darkness they lost their power over me. Removing the power something has over you by exposing it is not only freeing, it’s in itself powerful
This Week’s Homework: #JustALight
Your homework for this week is #JustALight. This week I want you to step so far out of your comfort zone I may not get much participation. I’m ok with that, but I’m asking you to do it. Tell me, tell us ONE lie that you’ve let yourself think and then let us shed just a little light on it. It has no power over you! …. and then type it, snap it, share it however you like, and then tag me for your next cool badge!
Don’t forget to do your homework #JustALight and tag me when you share on social media!
- Tag @ifyouhaveanegg on Instagram
- Tag @ifyouhaveanegg on our Facebook Page
- Tag @Kelly Green Milligan in our Facebook Group
- Tag @ifyouhaveanegg on WW Connect
Extra Credit: Revisiting Zero Point Foods – Bean Feast
Beans, legumes, lentils. I kept rotating them into my zero point list when we were on Personal Points, how about you?
Don’t get me wrong, I was happy to swap in potatoes, pasta, oats when it suited my fancy. But beans and peas stick with me when I eat them. Know what I mean?
Let me give you an example:
- Option 1 – Chicken Noodle Soup. I love it, but I’m hungry again pretty quickly and find myself craving some crusty bread or oyster crackers to bulk it up.
- Option 2 – White Bean Chicken Chili. This fills me up, I mean really fills me up. I can be satisfied with just the soup it’s that filling.
The difference? Both have chicken and both have some kind of broth. One has pasta, the other one beans. No biggie right?
If you ask me the 4 extra grams of protein and 8 grams of fiber may have something to do with my tummy’s fullness factor!
As well as filling you up, beans to peas these legumes are:
- A great source of plant based protein
- They provide ⅕ – ⅓ of your daily recommended fiber
- Beans are considered a low glycemic food which may be beneficial to people with diabetes
- High in folate, beans account for ⅓ of this daily recommended nutrient to make healthy tissue and red blood cells
- According to Eating Well, pinto beans in particular are high in kaempferol which has properties that may effectively reduce inflammation and protect cells against free radicals, which may reduce the risk of cancer and neurological diseases like Alzheimer’s.
Here are my 3 favorite ways to enjoy beans!
Pinto Beans and Chow Chow. It’s as simple as that. Crack open a can of beans, heat them up and add some chow chow. Love. It.
A simple dump, heat and eat soup like my Succotash Bean Soup
Power Bowls. Whether it’s for breakfast, lunch or dinner…adding beans, legumes or peas to a “bowl” is one of the best ways to #bulkitup with protein, fiber and flavor. Check out this Taco Tuesday Power Bowl to see how! Or for dinner tomorrow night, I made this super simple power bowl featuring That Man’s Chicken, Air Fryer Corn on the Cob, BBQ Beans, and an Air Fryer Baked Apple. Um yes more of that please!
Comment below with your favorite way to add beans or legumes to #bulkitup, I love hearing from you! And please remember to SUBSCRIBE to our YouTube channel and share with a friend – most of our new group members got here because someone took a few minutes to share this with them 🙂
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