joyfilledworld

Attitude is everything, as it’s been said. Mindfulness gurus, health experts, career coaches, spiritual guides, and moms alike tout the benefits of a positive attitude. Nearly guaranteed to help us see rainbows on cloudy days.

Some people seem to naturally see the sunny side in any situation while others need to make a concerted effort. Which may include numerous sticky notes or promises to “do better tomorrow”.

At the Hotel

However, nothing helps activate good advice better than a real life example. Here’s the situation: Exiting our hotel room, my friend cheerfully greeted a housekeeper and asked when her day is wrapping up.

She immediately replied with a dramatic sound of dread in her voice, Not until f…o…u…r!

Down the hall, my friend asked the next housekeeper the same question. Just until four she replied, with a smile and a peppy tone.

One job. Two people. Two different attitudes. And no doubt, two different views and energy levels of the work day.

Now maybe the first housekeeper had a lot going on. Maybe she was living with a physical illness or dealing with stressors at home. However, experts tells us that attitude is a choice. A choice to decide what yours will be despite your circumstances. It transformed a fish market into a model for creating joy at work. The authors of Fish tell their story and implore us to choose our attitude before we start our work day.

What the ”Fish” experts say

Pike Place Fish in Seattle is famous for more than just their fish. The team of people selling fish there revolutionized the concept of work. Transforming it from a place of drudgery and low motivation to one of enthusiasim and fulfillment by incorporating four principles: choose your attitude, play, make their day (the customers’), and be present (Fish!, Lundin, Paul, and Christensen, 1995). And it all starts with choosing your attitude.

Working in a fish market is cold, wet, smelly, sloppy, difficult work. But we have a choice about our attitude while we are doing that work. (P. 38).

One of the activities described in Fish! asks employees to choose from a ‘menu’ of attitudes: angry, disinterested, and bitter…or energetic, caring, vital, supportive, and creative (p. 101).

To be clear, choosing a positive attitude doesn’t mean ignoring physically or psychologically unsafe workplaces. But it may equip you and others to assertively address negative attitudes or behaviors that erode what should be a healthy and productive work environment.

How about you?

Most of us don’t want to dread going to work. But you may be skeptical that simply choosing an attitude from a menu of options will turn things around. To help clarify your attitude and bring it to life, I suggest you:

• Recognize that you have control over your attitude even if you don’t have much control over the task at hand
• See the big picture: how does your work contribute to improving someone’s life or making the world a better place? I use my gigantic dry erase board at the office to record “wins” the team experiences: helping people feel heard, improve their health, or lighten their load, and the joy they feel when someone thanks them.
• List things you are grateful for such as being employed, learning new skills, and having income, benefits, and work friends

Give it a try – even if just for a week or two. Check to see how your energy level, productivity, creativity, problem-solving, and relationships with coworkers change. My hope and expectation is that a change in your attitude will result in a change for the better.

In good health and joy with work!

“It is health that is real wealth and not pieces of gold and silver.” – Mahatma Gandhi

No doubt you’ve heard the quotes advising – or warning us – that if we don’t make time for health we’ll need to make time for illness. Likewise you’ve seen social media posts depicting transformations into active bodies and vibrant smiles. People living with vitality and purpose.

And maybe you’ve wondered…Im barely making through the day. Can that really happen for me?

Absolutely!

While healthy living news bites are not always sexy, trendy, or able to deliver overnight results, they do afford us with a longer – and healthier – life. I’ve seen this as a nurse and health coach and the research shows it. People who figure out how to build these habits into their life, and the different seasons of their life, are more likely to experience the wealth of their best health.

You know the basics: good nutrition, exercise, stress management and caring for your mental health. Sounds simple but it does require attention, and intention, to infuse into our daily, busy lives.

You may be wondering, I’ve tried this before and I wasn’t consistent. How can it be different this time?

Here’s how:

First: Set Your Mind to It. As we start thinking about a new health journey, it’s not uncommon for some to be critical of themselves. Berating thoughts such as “how did I let myself get here?” or “I know better, why can’t I get it together?”.  The first step to setting your mind on a new path is to simply notice when these thoughts arise, without judgement. I’ve learned in my Balance meditation practice to label thoughts, such as saying “well that’s an interesting thought”, or “that’s frustration”, or “that was in the past”. Next, envision a giant red stop sign and say to yourself “STOP”. That halts the amygdala in your brain from keeping you in fear and stress mode.  Then, take a few deep, focused breaths. That switches your brain to engage the prefrontal cortex, allowing you to solve problems and be creative. 

How do you set about solving this seemingly monumental task of becoming healthier? Start with your why. Why do you want a more healthy life? Even better: write down at least five why’s. Don’t skip this powerful step!

Then schedule the “investments” for good health listed below on your calendar. Just like laundry or a dentist appointment…complete them even if you don’t feel like it or aren’t motivated.

The motivation will follow and build over time as you experience the benefits and sense of accomplishment.

Second: Create a World that Helps You achieve your health goals. The world we live in doesn’t always make it easy to eat well, move our bodies, and be calm. So instead, we have to – no, get to – create a world to make healthy choices easier.

Easy doesn’t mean weak – easy means you’re more likely to do it. 

You know the drill: plan to be hungry, active, and calm. Because if you don’t, it’s unlikely to happen. 

Pack healthy lunches and snacks. Experiment in the kitchen with different spices and foods that are high in fiber and rich in color. eatright.org has great tips and recipes that make it easy, nutritious, and delicious!

Schedule movement. Keep walking shoes at your desk or in your car and set alarms for walk breaks throughout the day. Have a Plan B for inclement weather such as doing stairs, stretches, or chair yoga for 10 minutes. Make an appointment with the gym and commit to walking through the door and doing just one exercise. Before you know it, you’ll be done.

Third: End Your Day Well with activities that help you wind down – not wine down – in ways that not only help you sleep well, but help you face the next day with more calm and control.

Prepare for the next day with a list of the top tasks to complete, your rock star outfit picked out, and food and walking shoes packed.

Disconnect from screens and dim the lights for an hour before you retire. This helps boost melatonin which invites sleep. I know what you might be thinking – what will I do without screen time? It’s how I unwind! I understand! A familiar game of low-intensity Solitaire is relaxing to me. Some screen time is fine, just set a timer to limit use and plan to end it an hour before sleep.

Then, try some of these screen-free, sleep-boosting ideas. 

Be Grateful. Hand write three things you are grateful for or that went well that day, preferably in a journal dedicated to these thoughts. For example, be grateful that you were able to enjoy a walk in the park, be calm in a crisis, or eat a delicious orange you packed. As time goes on you may expand this list to cooking new dishes for friends or being able to travel.

Meditate. Listen to a guided meditation or prayer, even for just 10 or 15 minutes. 

Rest. Take a bath. Do gently yoga stretches or Tai Chi movements. Read a book.

Lastly, Reward Yourself. Cement every new, healthy step by hacking into your body’s natural reward system: dopamine. Dr. BJ Fogg explains that rewarding even the smallest healthy step you take. Packed a healthy lunch for tomorrow? Say “YES” with a fist pump. Took a walk break at work? Envision a crowd cheering for your accomplishment! Finished a tough gym workout? Take time to stretch or hit the sauna. Meditated instead of doom-scrolled before bed? Smile and say to yourself, “I did it”. 

Don’t overlook this final step! Even if it seems awkward or over the top for small tasks, do it anyway. When I helped people quit smoking, the research and my experience taught me that rewards for being tobacco free – even for a day or a moment – was the most powerful way to help people be tobacco free long term. Dr. Fogg’s research on Tiny Habits also proves they are powerful – not just to feel good in the moment but to drive motivation to do it again in the future. If these examples aren’t quite your style, check out Dr. Fogg’s Tiny Habits Toolkit that includes “Celebration” ideas for inspiration. 

And there you have it. Powerful steps to help you on your health journey: Prepare your mind, your menu, your movement, and your evenings. Pair them with rewards to solidify them and boost motivation… for the next day and beyond.

Before you know it, you will be living with the immeasurable wealth of your best health.

I recently visited the town of Nosara, located in one of the five “Blue Zones” of the world, the Nicoya peninsula region of Costa Rica. According to National Geographic explorer and author, Dan Buettner, people who live in Blue Zones live long, healthy lives – up to around 100 years! Other “Blue Zones” are in Okinawa Japan, Sardinia Italy, Icaria Greece, and Loma Linda California.

What is a Blue Zone and Why is it Rare?

What makes Blue Zones a hub of incredible health and longevity is surprisingly simple! Dan Buettner’s research indicates that people living in these regions eat mostly plant-based diets, are physically active, have strong connections with others, and have a purpose for their life.

If living a Blue Zone life is so simple, why are there so few regions in the world with this designation? For many of us who live and work in a fast-paced world, simple can be a stretch! Eating home-made, plant-based meals, exercising, staying connected with friends and family, and living with purpose, all take time and intention to cultivate.

My Trip to the Blue Zone of Costa Rica

The most prominent Blue Zone features of Nosara that I experienced were the obvious and beautiful flora and fauna, and of course, the food! The rich biodiversity makes it easy to enjoy delicious, local foods. Traditional recipes make seemingly simple dishes of rice and beans come alive with unique spice blends. Local produce and herbs become immune-boosting, freshly-made tonics and smoothies or a road-side snack. My favorite? “Pipa fria” – coconut water straight from chilled, “pipa”, or young coconuts. And the coffee is out of this world – no cream or sugar needed!

The Blue Zone area in Nosara is also a remote jungle that was only introduced to modern conveniences such as roads and telephones, in the 1960s. Being a city girl, there was quite a bit for me to get used to. Not all of the roads are paved, leaving them susceptible to damage and quite a mess to walk through when it rains. The power sometimes goes out. There are no street lamps or addresses on the buildings. And the howler monkeys will wake you up promptly at 5:30 a.m. On the other hand, the lack of street lights allowed me to see how the stars fill the sky. And I found myself hoping the howlers would wake me up early so I could see the sunrise, and set my circadian rhythm. Just a few examples how viewing inconveniences through the lens of opportunity can help create a unique and rich tapestry of life.

Bring the Blue Zone Home

Getting to Nosara wasn’t easy and so for me, I doubt I’ll return. But my trip there did reveal some ways we can all benefit from living life the Blue Zone way, even if we never make that trek.

For starters: food. Experiment with different combinations of local, low-processed, plant-based meals. Chefs have told me that their best dishes are the result of many previous “failed attempts” in the kitchen. To fast track to a delicious meal, check out cookbooks from your local library or get ideas from friends, family, or your favorite social media ‘foodie’.

Next: weave in movement. Without trying, I nearly doubled my usual daily step count while in Nosara. Most people walk or bike around the town, which also boasts several beautiful beaches and attracts surfers of all levels. While you might not be able to take up surfing or walk everywhere, aim to find ways to be more active throughout the day. Consider taking lessons to learn a new sport or plan to walk up for lunch or to run an errand.

Then: connect in meaningful ways. When the power went out, or when I was at the beach without a book, I had to become comfortable without technology or my to-do list. So, instead of thinking of something to do, I decided to embrace the present moment and just be. I learned how to shift from doing nothing to being someone. I remember reading about this concept in the past and that it made sense, sounded logical. But when I lived through it, I also felt it in my soul. This lesson of being mindful, being grateful, being aware of yourself and your purpose, and being connected with God and others who can help you get there.

Simply Powerful

Traveling to and through the town of Nosara – as through life – showed me that purpose, people, and a positive mindset can result in a full and rich life. Start with a strong plan to eat well and move more throughout the day. Add a sprinkle of patience. Be willing to help – and be helped – so we all reach our destinations. And along the way, keep your eyes open to all you are grateful for. May these simple, yet powerful, insights help you experience the Blue Zone life, no matter where you live.

The new year often sparks new ways to better our health. If exercise, healthy eating, and improved sleep are on your list, Dry January can help you achieve them and feel better like never before. Dry January has been a health message campaign that promotes going without alcohol, or going “dry”, in January. But as the January campaign winds down, the benefits continue on.

Why go Dry ?

The best answer is yours – why are you thinking about going dry? Would you like to wake up refreshed and energized instead of hung over? Maybe you are wondering if your skin could look healthier and less puffy and blotchy. Perhaps you are tired of waking up with regrets or simply tired of being tired.

What Health Experts Say

Aside from the obvious damage to your liver, alcohol affects nearly every system in your body. According to the CDC and the National Institute on Alcohol and Alcoholism (NIAA), alcohol damages the heart, brain, liver, gut, pancreas, and weakens muscles, bones, and the immune system. It is linked to breast, mouth, liver, and colo-rectal cancers.

But isn’t red wine good for the heart? Original research suggested alcohol in small quantities, such as red wine, could be good for your heart. However, that research was reanalyzed and shows that people who drank one or two glasses of red wine were already exercising, eating well, and not smoking. In the end, their healthy lifestyle explained lower rates of heart disease – not the red wine. The CDC’s About Moderate Alcohol Use outlines this latest science: drinking low amounts of alcohol does not protect your health, and worse, can increase one’s overall risk of death and chronic conditions.

Bottom line: while current recommendations advise no more than 1 drink per day (if you choose to drink), alcohol is still harmful to the body.

If you’ve read this far, then congratulations! You’ve taken the first step to making a change for your health!

How to go Dry

It seems backwards, but your first step is to ask yourself why you drink in the first place. Answers may be to relax, have fun, and be more “loose” or comfortable in social situations.

To explore more about your current drinking habits, check out Rethinking Drinking topics such as “How much is too much”, “See signs of a problem?”, “Thinking about a change?” and a “pros & cons” worksheet that can be personalized.

Note: if you or a loved one are experiencing a mental health crisis or need support, call or text 988 any time, 7 days a week.

The second step is to list a few ways you could achieve the same, or very similar results, without alcohol. Take your time with this step. It will pave the way for long lasting success.

Think about all of the people, places, and situations where you usually drink. Then, make plans for how not to drink for each one. Have a few ideas for each scenario and experiment to see which ones fit you best.

What to Talk About?

Figuring out a plan to be with people “dry” is likely the hardest. You might feel nervous or wonder what to talk about. Take slow deep breaths and remember that others may also feel a bit nervous! Set a goal to meet 2 or 3 new people to learn more about them, offer a genuine compliment, or share a positive news story. Have some conversation starters or questions in mind, such as: where would they like to travel someday, have they seen any interesting movies, or what do they enjoy doing in their free time?

What Will other People Think?

Another concern may be wondering what people will think about your decision to go “dry”. Luckily, Dry January is gaining popularity. Odds are that someone you meet may likely be on the same “dry” path! In fact, several beer and wine stores are discounting nonalcoholic beverages to help promote it.

Places that serve alcohol are adding plenty of nonalcoholic “mocktails” and beer to their menus – a clear indication of their growing popularity. An added bonus: once in the glass, you can’t tell if your drink has alcohol or not – allowing you to focus on other topics besides why you are going dry.

Experiment!

Nonalcoholic beers, even the craft styles like IPA’s, taste surprisingly just like beer. Many breweries are creating nonalcoholic versions of their original brews. Many bottle shops and grocery stores sell them as singles, making it easy to sample the different flavors and brands.

Mocktails recipes abound with nonalcoholic spirits that offer interesting flavors as well as health boosting elements such as adaptogens. Ask bartenders, shop owners, or local pop-up market “dry” vendors, like my fav, Umbrella Dry Bar, about ingredients to try. They usually welcome the chat! Lastly, check out your library for recipes or how to make your own “shrub”, a mixer made from fruits and herbs.

Explore New Places

Social connections are critical for overall health. Yet many social settings include alcohol, making it more of challenge to go “dry” and be with people. Consider exploring new places to be social without the alcohol. Join a book club at the local library or book store, a local group of fellow hobby or sports enthusiasts, or take a community college or small business-sponsored class to learn a craft, sport, or skill to expand your social circle sans alcohol.

The Path to Success

As with any change, track your progress along with the challenges and benefits to help ensure long-lasting success. What plans worked well? Which ones need some adjusting? Either way – celebrate your progress! Why? Because it boosts the reward center of your brain to help you continue with your goals into the future. Learn more from Dr. BJ Fogg’s science-backed methods and quick start Behavior Wizard to achieve your goals.

Let these tips take your resolutions a step further this year and see for yourself how healthy and enjoyable Dry January can be, now and well into the New Year.

… but I’m rarely laughing

These days I”m intrigued by the creative names for every day products:

I Don’t Do Dishes nail polish, by OPI

Better than Sex mascara, by Too Faced

Laughter blush, by bareMinerals

Fake News beer, by Gizmo Brew Works

As if the words will take shape in my life just because I’m using the product or the sentiment will somehow be shared with the world just because it is declared. Only it doesn’t.

Apparently, 4 year olds laugh 400 times a day. And adults? Sadly, only 4. Me? Maybe 1. 

Not only am I missing out on the cardiovascular, respiratory, and immune boosting benefits of laugher, I’m missing out on enjoying a good belly laugh with a friend – connecting with them in a fun and memorable way.

It’s not that I am sad or lonely. I’m quite happy and fulfilled in many ways. More so than most others, I would imagine. But maybe I’m taking life too seriously.

So, instead of resorting to my blush for laughter, I’m looking elsewhere – even if it means laughing at myself and telling someone about what I did, posting something funny, or askingAlexa to tell me a joke. 

So I’m going to start tracking how many times a day I laugh (I’ve got to keep some of my serious side) and see how I can increase it. I’ll begin by noticing opportunities to let go and laugh, connect with others in a fun way. And ultimately, recognize that infusing and embracing laughter throughout a serious day is what can help make life joyful and truly lived.

I have had my Barbie case for about 40 years. For the last 20 years or so it has been just sitting in a closet.

Until recently, when I decided to gift it to a Barbie-loving child. I knew it was the right decision because she would really enjoy it. Yet part of me also hoped it wouldn’t get even more worn or worse, lost or discarded. Was my real hope that the Barbie case could live on even longer and bring joy to future generations? Or at least earn someone a small fortune at an antique store?

The reality is…I don’t know. And I had to become ok with that. How did I do that? By realizing that gifting my Barbie case would allow me to experience the joy of knowing someone might enjoy it. There is also the joy, freedom, and peace of mind that comes from accepting that it will be for however long they want it. After all, it’s their gift and their choice!

Ok, it’s “just” a Barbie case. But this bit of a dilemma is preparing me for the deeper reality that I will not be on this planet forever. I cannot take my things with me nor can I hope that others will want my things when I’m gone. This makes sense theoretically.

But when faced with decisions to gift material possessions away, why is their sadness? Maybe it’s grief. Grieving the loss of an enjoyable or carefree time of life. Or maybe it’s just part of reliving joyful memories. I’m not ever going to play with that Barbie case again but I sure do relish the memories of when I did. So I reminisced with my sister about the fun and weird ways we “played Barbies”, as we called it. Afterwards, I felt so grateful that one, I had those memories, and two, I can still remember them!

In the end, what I really want is that my family and friends remember my immense love for them. I wish them peace and joy beyond measure. If it comes in part from an old toy or piece of jewelry, then so be it. And if not, that’s ok too.

How are you becoming “ok” with leaving your material things behind?

For many of us, Sundays are relaxing, enjoyable, and maybe spiritually renewing. A continuation of the weekend and time to spend as we wish for ourselves or with family and friends.

Rather recently, I’ve heard the phrase “Sunday Scaries” as describing some generalized angst or even a sense of dread for the upcoming work week. And some Sundays, I sure can related! I might wake up early, feeling anxious mentally and physically for no clear reason. I recognize there are some who live hectic and stressful work lives and there may be angst regarding the tasks, conflicts, or even unknowns of the week ahead. If that is you most often, I am sorry you are experiencing that and I hope you can find a healthier relationship with your work. [See my other blog posts for inspiration]. I have weeks like that from time to time too even though I love my job and my work life! It’s no picnic.

On the other hand, maybe I’m not dreading the upcoming week but instead, I’m sad that the weekend is ending. Realizing that all of the projects, tasks, and connections with people won’t get done today. Unfinished business, if you will. And the clock keeps ticking.

Whatever the cause, I don’t want to waste what’s left of my weekend feeling that way. It’s important to remember that when we sleep well and give ourselves time to rest and replenish our mind, body, and spirit, we are better equipped to face the challenges of the week – and face them with healthy energy, positivity, and innovation. I am more likely to have creative solutions when I’m rested and rejuvenated.

Regardless of whether I’m dreading the upcoming week or sad about leaving the weekend, I decided that I need to actively take back this precious day. Here are a few things that help me, offered as a “Sip of Hope” for you (coffee and cup from Sip of Hope Coffee which supports mental health education):

• Spend time strengthening my spiritual relationship with God. Read, attend service, prayerfully meditate, or do some Reiki energy healing
• Enjoy time with loved ones, allowing chats to meander unhurriedly from topic to topic
• Stop watching the clock and thinking I only have “X” number of hours left in the day
• Do low intensity exercise, preferably outdoors
• Engage in art or other form of creative expression
• Minimize chores other than meal prep for the week. Reserve them either for Saturday, a couple of evenings after work, or a Friday night.
• Read or listen to mental wellness experts to gain insights. I recently learned this from the Balance meditation app: View negative thoughts with curiosity – what are they trying to show me or prepare me for?
• Likewise, spend time learning from experts in your field of work. Odds are, they’ve been where you are and can share solutions to try.

I hope this “Sip of Hope” helps you fully enjoy your Sunday!

April is National Stress Awareness Month. *If you are experiencing distress or thoughts of harming yourself or others, call or text 988 anytime day or night for help and resources.*

Stress – we hear about it everywhere and for many of us, feel it most days or even most of the day! It can make us physically ill, exhausted, irritable, and possibly, not the most productive or pleasant person.

While it might sound nice to escape to a remote island or a relaxing bubble bath, the stress is usually still there when you return. Vacations and self-care are vital for our health. But are there other ways to combat the effects of daily stress to help us be more joyful? Is it possible to live with stress and experience good health and joy?

Yes! And now is a great time to rethink your relationship with stress because April is National Stress Awareness month. I’ll be sharing tips this month on how to shift from stress avoidance to confident acceptance. Also, The American Institute of Stress has informative, action-oriented articles, assessments, podcasts, magazines, and a mobile app guide to help you learn about and manage stress. 

Recently, I’ve been experimenting with ways to bolster my inner self so I am better equipped to respond to stress in healthy and yes, even joyful, ways. It’s not always easy in the moment…but it’s worth a try. Here are just a few ideas from you to try:

• Learn to identify what stressors are in your control and how to release the rest. Offer a listening ear and resources to loved ones who are experiencing stress instead of taking it on.
• Minimize unexpected stress as much as possible by preparing ahead. For example: pack lunches, set clothes out, and gas up the car the night before.
• Practice positive, assertive communication to decrease exposure to unnecessary stressors or to take action. MindTools has great tips to help.
• Meditate! It might look like you are “doing nothing” but meditation rewires pathways in your brain to help you focus, feel calm, and be less reactive to stress.
  • Use an app to guide you: Try this no-cost InsightTimer app or visit this Mental Health Apps site for reviews of apps by topic.
  • Learn to label your thoughts or view them with curiosity instead of criticism: what are they trying to tell me?
  • Try a guided meditation walk
• Keep a gratitude journal. Recording and reflecting on Three Good Things that went well each day is powerful. Expert Dr. Brian Sexton has a great, short 3 Good Things video that describes how.
• Stop and assess your 5 Senses: what do you…see, hear, feel, smell, and taste? This pause helps to lower your reaction to high stress.
• Eat well and get good sleep. Visit eatright.org for healthy eating tips and recipes and take the Sleep Foundation quiz to learn your sleep score and tips to improve.
• And most importantly, if you feel overwhelmed by life stressors, talk with your primary care provider (PCP) or mental health provider. They can help!

Changing your response to stress can make a big difference.

*If you are experiencing distress or thoughts of harming yourself or others, call or text 988 anytime day or night for help and resources.*

 

Love is all around us! Not just today, but every moment of every day, throughout our lives in many forms and degrees. There’s romantic love, of course, but also love for family, friends, neighbors, and humanity in general.

Yet sometimes, it can feel like love passed us by. But, there is another type of love, agape love. As I understand it, this is God’s love for me and mine for God. Friends, I believe we are loved more than we can fathom by our Creator. Always and no matter what.

This Valentine’s Day, may you know you are loved.

• 

Last year, I lost 5 pounds. Yes, that’s right; 5 pounds. Not 50 or 150. Just 5. Hardly newsworthy I know.

I applaud and appreciate the effort and experience of those losing more and understand that five pounds pales in comparison. Earlier in my career, I had the incredible honor of helping many people lose weight. That experience also made it even more frustrating for me when I was stuck with what I first called my “stress fat” a few years ago and then later, my “pandemic pounds”. I applied several “standard” weight loss strategies – and some with a twist. However, the acceptance that I discovered and embraced along the way was the key to my success. And it just might be the key for you too.

My five pound weight loss took months and included gaining more weight and then needing to lose that plus the original five. Like any weight loss plan, I started by keeping an eye on my nutrition, exercise, sleep, and stress.

I love to eat – and I seem to be hungry most of the day! In order to eat a satiating, nutrient-dense diet, I adopted what I called a “no-solo carb” approach to eating. As a vegetarian, most of my food is a carb but consuming them with healthy fats and proteins helped immensely. So was planning to be hungry, which meant packing lunches and snacks and planning a weekly menu. I avoided keeping unhealthy snacks in the house and if I was craving a cookie, I opted for a single one at the bakery instead.

For the rest of the plan, my Fitbit was key! With reminders to move, readiness scores, badges, and effortless ways to track and trend my exercise, weight, sleep, and stress, Fitbit was a motivator for me. The Premium videos helped me have a well-rounded fitness routine that I could do even on the busiest days. And when I felt stressed? The “Relax” feature on my Sense watch boosted my resilience anytime, anywhere. With Fitbit, I learned what my body needed and how it benefitted from my effort – beyond the numbers on the scale.

Speaking of the scale, I decided to weigh myself every morning and record it in the app. Every weight – not just the “good ones” like I have done in the past. As expected, I had ups and downs but seeing the overall trend line head down toward my goal helped me accept – meaning to really live with – the truth that for weight loss, like many things in life, success is not a straight line.

But beyond the strategies and tools, I discovered that the my five pound plan required – and continues to require – a mindset of acceptance. Acceptance of the number on the scale as an indicator of my progress and next steps instead of feeling like a failure. Acceptance of my decision to have a cookie and enjoy it instead of feeling regret. Acceptance of falling short of my weight training goal for the week and making a plan to compensate instead of responding with self reproach.

Most of all, I learned to embrace acceptance of my successes with gratitude instead of doubting it will last. This cements those past successes into my brain and helps pave the way for future lines of success, no matter what shape they may take.