Updated!

There is now, officially, a new sheet posted for this week's #ProjectAwesome goals & progress.  So sorry for the delay.  My two weeks away with Grandma was a little more all-consuming then I'd anticipated! ...... And cool news!  There is also a  new shared space for our VISIONBOARDS!  So, put your creative visionary thinking caps on, and post-it-up!  It will be be SO AMAZING to create and share our digital dreams.   (Thanks for the inspiration @MissAshleyyLaLa).

xoxo


@Hamsasya

Healthy Substitutions for Food Cravings

Found this table at a naturopathic website.  So interesting!  Might be worth experimenting with! 

If you crave this...	What you really need is.	And here are healthy foods that have it:
Chocolate	Magnesium	Raw nuts and seeds, legumes, fruits
Sweets	Chromium	Broccoli, grapes, cheese, dried beans, calves liver, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
	Sulfur	Cranberries, horseradish, cruciferous vegetables, kale, cabbage
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
Bread, toast	Nitrogen	High protein foods: fish, meat, nuts, beans
Oily snacks, fatty foods	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or tea	Phosphorous	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
	Sulfur	Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
	NaCl (salt)	Sea salt, apple cider vinegar (on salad)
	Iron	Meat, fish and poultry, seaweed, greens, black cherries
Alcohol, recreational drugs	Protein	Meat, poultry, seafood, dairy, nuts
	Avenin	Granola, oatmeal
	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
	Glutamine	Supplement glutamine powder for withdrawal, raw cabbage juice
	Potassium	Sun-dried black olives, potato peel broth, seaweed, bitter greens
Chewing ice	Iron	Meat, fish, poultry, seaweed, greens, black cherries
Burned food	Carbon	Fresh fruits
Soda and other carbonated drinks	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foods	Chloride	Raw goat milk, fish, unrefined sea salt
Acid foods	Magnesium	Raw nuts and seeds, legumes, fruits
Preference for liquids rather than solids	Water	Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Preference for solids rather than liquids	Water	You have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Cool drinks	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
Pre-menstrual cravings	Zinc	Red meats (especially organ meats), seafood, leafy vegetables, root vegetables
General overeating	Silicon	Nuts, seeds; avoid refined starches
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
	Tyrosine	Vitamin C supplements or orange, green, red fruits and vegetables
Lack of appetite	Vitamin B1	Nuts, seeds, beans, liver and other organ meats
	Vitamin B3	Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
	Chloride	Raw goat milk, unrefined sea salt
Tobacco	Silicon	Nuts, seeds; avoid refined starches
	Tyrosine	Vitamin C supplements or orange, green and red fruits and vegetables

1. Lectures, Cheryl M. Deroin, NMD, Southwest College of Naturopathic Medicine, Spring 2003 (healthy food recommendations)
2. Benard Jenson, PhD, The Chemistry of Man B. Jensen Publisher, 1983 (deficiencies linked to specific cravings and some food recommendations)

"Learning Days" & Food Journals

There are NO "mistakes", there are ONLY "LEARNING DAYS".  When we attempt to make a change to our disordered eating patterns, it's like initiating a break-up.  There will be resistance.  Mixed emotions. Messiness. Tears.  Don't forget, we've been using food for lots of GOOD reasons.  It's been our buddy.  Our confidant. Our true and trusted friend.  It's been there for us , comforted us in our times of sorrow, soothed us when we were afraid.  So why would breaking up with food would be easy?   It won't be! We can't expect "perfection".   We can't expect immediate change.   In fact, expecting a simple, easy, pain-free process will set us up for failure.  And to be clear, by "failure", I do NOT mean days of overeating, slip-ups or weight gain.    In fact, with the RIGHT mind-frame, all of those aforementioned "failures" could in fact, potentially serve as pathways to SUCCESS - to liberation.  What do I mean?   I mean that the journey to weight-loss, and/or freedom from weight OBSESSION will NOT be a linear process.  We are GOING TO mess up,  fall off the wagon. PLAN ON IT!  Because it's part of the process buddy.  And guess what - it is NOT a "failure".  It is instead, an OPPORTUNITY to learn, make new connections, put together pieces of the puzzle.

The key is - DO NOT PANIC!  Do NOT berate yourself, feel bad, call yourself a failure, or otherwise attach any sort of unnecessary negativity to the event.   Most importantly, DO NOT GIVE UP!   It is quite simply an OPPORTUNITY FOR GROWTH.  A learning day.  An opening for self-reflection. 

Ask yourself - what happened?  How were you feeling?  What was going on in your heart, in your mind?  How did you react?  How did food assist you through it?   How did food get in your way?   What was the meaning of your hunger?  Where did you feel it in your body?  Often, we have such anger and frustration surrounding food, we forget to notice and acknowledge what it has done for us  - how it has assisted us - how it has helped us through the ups and downs of life.  When we acknowledge this and accept it and respect and appreciate the role food has played in our life -  in turn, we become better equipped to, finally, LET IT GO.  To make room for a new, improved HEALTHIER relationship.   To replace it with new, improved healthier habits, coping mechanisms, and constructive proactive life changes.

HOW?!

The BEST, POSSIBLE tool for changing a disordered relationship with food, THE BEST POSSIBLE tool for "success", and for eventual weight loss is most DEFINITELY keeping a full-on comprehensive FOOD JOURNAL - a journal that includes not only EVERYTHING that you consume - but also your thoughts/feelings/activities and hunger levels before and after eating.

There is ONE rule when keeping these journals - and that is to SUSPEND JUDGEMENT!  QUIET THE INNER CRITIC IN YOUR HEAD.  This journal is meant to SAFE PLACE.  A SANCTUARY.  A SHAME-FREE SPACE where you are free to express your innermost thoughts and feelings without fear.

THERE ARE NO FAILURES!

It is purely a TOOL for INQUIRY.  Reflection.  Growth.
And thus,

THERE ARE NO MISTAKES!
ONLY LEARNING DAYS.......

So, what do you think?  Are you interested?  Have you used a journal in this way before?   Did you find it to be helpful?  I've been thinking about creating a journal template online - shared or private - perhaps even as a part of #PROJECTAWESOME.   If you're interested, plz let me know.  I would love to hear your thoughts & reflections...


With love & light,
xoxox

annie
http://twitter.com/Hamsasya

When Food Is Love

So often we unconsciously use food to soothe ourselves.  But we can become CONSCIOUS and CHOOSE to soothe ourselves in other, new healthy ways.  How do you nourish yourself in ways other than food?

@dklon Devin Watson

@Hamsasya Walking near dawn in the summer.

@mcschoon Michelle

RT @Hamsasya: How do you nourish yourself in ways other than food? « reading, blogging, getting into long discussions with my favorite peeps

Cooking is POWER!

 

Mice droppings, insects, dirty counters, improper food temps, dirty hands. Do you KNOW your fast food is safe?  When you cook, you’re in a position to exercise self-care. Calories, fat, portions, cleanliness are all within your control.  When you go out to eat, you effectively forfeit your power into the hands of someone who may, or may not, have your best interest in mind.

Case in point:
Dateline NBC – Consumer Alert on “Dirty Dining:
http://www.msnbc.msn.com/id/32545640

Tamyr Made a Video about #PROJECTAWESOME!!!

Little Victories Add Up

Little Choices Make BIG Transformation, and over time, it's "little things" that come together to create the most AMAZING impacts.  Every time we choose an apple over a bagel, stairs over an elevator, baked over fried, for example, we make micro-shifts. Each time we make these choices, it is a VICTORY.  Over time, these victories transform into habits that transform our lives.

EVERY time you make a proactive life-affirming healthy choice, take a moment, soak it in, feel a sense of PRIDE, acknowledge that in making that choice, you just made a positive step towards wellness and an INVESTMENT in YOU.  Pat yourself on the back.  And most importantly, CELEBRATE YOUR EFFORTS. 

What's ONE proactive life-affirming healthy choice that you made today?  It doesn't matter what it is - there's nothing "too small" - nothing too "insignificant".  It can even be a split-second moment where you simply made A BETTER CHOICE.  A choice that reflected a belief in yourself.  That brought you CLOSER to your goals and dreams.  It could be ANYTHING!    Just leave it here so we can support eachother and CELEBRATE OUR LITTLE VICTORIES TOGETHER.   EACH and EVERY one of your "little victories" matters.  And you deserve to celebrate ALL of them!
XOXO,

annie
@hamsasya

 ------------------------------------------------

laurajeanne3 Laura

@Hamsasya I added half of a serving of craisins to my salad instead of a usual whole serving. Too much sugar! #LITTLEVICTORIES

alley10se Lynn

@Hamsasya Good choices at the grocery today: fresh fruit & brussels sprouts, turkey & chicken. #LITTLEVICTORIES!

SarahCole00 Sarah H

@Hamsasya as strange as it sounds, I had 3meals and 1snack today, lately it's been eating 1-2, getting back on track! #LITTLEVICTORIES

ArmySisterof2 Jenn Page

@Hamsasya Little victory?? Big to me. Have cut out Pepsi 48hrs so far. Hard for this Pepsiholic #LITTLEVICTORIES

ComicBookDave Dave

@Hamsasya my little victory was swapping out some soda for water.

Project Awesome Gets AWESOMER???!!

ProjectAwesome: Supporting Our Friends in Wellness  

Guess what!  Project Awesome is now not only viewable and accessible, but can also be updated by each of the participants by going 

HERE!

Meaning - now EVERYONE can go to this page, enter their goals for the week, adjust them,  enter their progress, and so on.  How cool is this?!  When you have a moment, would you please take a look and let me know what you think?  To enter data, you just need to click on a cell (to the right of your name) and type.  As soon as you enter your goals and results, it will be viewable by all.  And we can all make updates to the same sheet at the same time!  

More kewl stuff around the corner.... But, this will be a nice stepping stone for the moment, I think.

xoxo

annie
@hamsasya

PS: If you're not allready a member of #PROJECTAWESOME and would be interested in joinin up!  Please leave me a comment!  We're recruiting!  And the more awesome the better.

Teams and Purpose

"@SarahCole00 @AskMarianne @Deritho @writerchickmc Didn't want to let #TEAMSTRONG down. ;) Thanks for motivation."    ~@JanetMcClearan, June 13, 2011 

Janet McClearen
Nebraska
Writer, reader, learner, hunter-gatherer (hunt and gather wisdom from a variety of sources) :-) wife, mother, grandma, care-giver http://jmactnne.blogspot.com/

This is what it's all about.  It fills me with happiness. It's everything I could hope #TEAMAWESOME would be be. Support, encouragement, camaraderie, hope.   Isn't it amazing what can happen when we just come together?  It's that simple. We need each other.  We want to be together.  To give.  We are meant to be in connection.  Our spirits crave it. It seems that often the only this missing is the vehicle.  A place to connect.   Thank you Janet, you motivate me to keep going, to do more!   ♥

A New Week of Awesome!

Your BeYouTeeMuse ♥: Commit 2 Awesome

Your BeYouTeeMuse ♥: Commit 2 Awesome: "Getting fit isn't just about body image. It's about re-newing your vows to yourself: mentally and physically. Fitness doesn't have to be a..."

Committing To #AWESOME

[CLICK TO ENLARGE]

Did you know that AWESOME SPREADS LIKE WILDFIRE??!  Tonight my Twitterbuddies showed that it's true!  We are all COMMITTING to get out there and to MOVE tomorrow.  It doesn't matter how far, how fast, how pretty -  just that we made a goal and are doin it!  One step at a time. One foot in front of the other -all while supporting each other, because support and camaraderie is the name of the game!

So how about you?  Care to join up too?  Lemme know!  I would LOVE to add you too!!!  Because #WEROCK and will not allow each other to give up. 

xoxo,

annie
@Hamsasya

Backsliding: The post I’d rather not write (Inevitable, but sucky nonetheless).

The growing SantyKlaus belly I’d prefer not to notice.  Averting eye contact with the scale on the bathroom floor.  Rationalizing why I can skip “just this one more work-out.”    The signs are all around me.  People may not see it, they may be generous, but when it comes down to it,  I know it’s true.   I’m in a backslide.  I don’t know how bad the “damage” is, (the weight gain), but the longer I put off finding out,  the worse it’s going to get.  And we can’t have that.  I’ve come too far!  I’ve come too far and know too much to allow that now.  I will not give up! I will not give in.  I can do better.  I am better! “I’ll start tomorrow” is who I used to be.  “I am change today!” is the person I am now.  Every moment is a new opportunity to transform, to realize the greatness that we are meant to be.
How did this happen?   Am I afraid of success? Am I complacent?   Am I slipping into avoidance mode?  Do I just not care?  I’ve been feeling tired.  Foggy.  Not at my best.  A haphazard sleep schedule has left me discombobulated.  But, I will not give up.  So, the question is, where to go from here?

Step 1.  I think I have to Get Honest.
I have to get on the scale and confront my fear.  It’s only a number.  Yes, the number may be higher, but it doesn’t define me.  Its simply a landmark.  A place where I begin.  And then I need to wipe my memory clean.   Yesterday doesn’t matter.  There is only today, this moment.  I am not in relation to yesterday, I am today.  I am moving on.

 

Step 2.  Forgive Myself. 
Love myself.  Applaud myself for not giving in.  Celebrate that I am BACK on the treadmill. Believing in me.  And remind myself that this is all to be expected.  This is normal.  This is ok.  RELAPSE IS JUST PART OF THE PROCESS.   I choose to forgive myself because forgiveness & letting go & and unconditional positive self-regard are my tickets to liberation.   I will pick myself up TODAY, and moveon.  I will NOT give up.  I will wage relentless love for my body, my spirit, my soul.    I will reparent myself with tenderness, and kindness and compassion. And while I’ll be gentle, I’ll also exercise tough love, and will hold myself accountable for my behavior. I’ll set boundaries, and continue working to stay honest about my feelings and progress.

Step 3. Create Some Structure
Unemployment has brought a whirlwind of thoughts and emotions, fears and hopes.  I vacillate from feeling nervousness to confidence, forlorn to blessed.  It has also brought a new sense of freedom which, like most things, can be both a blessing and a curse.   For example, how do I spend my time?   I can do anything I want at any moment.  I can stay up all night into the morning.  I can stay up for days on end, I can sleep for days on end.   But none of that is really making me feel good about myself or happy.
I’ve always been someone who felt confined and trapped in a 9 to 5 set schedule job.  For as long as I could remember, I used to hate waking up.  As a kid, when my Mom woke me up for school, I would BEG her to let me sleep “just a few more minutes” and would have gladly fallen back asleep for hours.   I thought it was all so oppressive.   So imagine my surprise to find myself actually now missing  a morning alarm!  Lately, in the absence of a schedule, I’ve really come to accept that there is something to be said for the structure and stability of routine.   In fact, I never thought I’d be saying this, but lately I have LOVED experiencing DAWN – the chirping morning birds, the crisp fresh feeling of a new day.  It’s such good energy! It’s a burst of excitement and hope.   It makes me wonder, COULD I become one of those crazy “morning people”?!   I don’t know for sure, but I do know, I NEED SOME STRUCTURE!  I want to know when to eat, when to workout, when I should sleep for godsake!  Right now, everything is all just crazy jumble.  All mushed together.  I don’t know up from down.

Step 4. Just Start Moving.  Every Day.
When I was losing the first half of my weight, I would hit the treadmill FIRST thing, before work, and then once again when I got home.  At first, the morning runs were the hardest. It felt BAD.  Like hell-on-earth-BAD.  Like nearly impossible.  But it didn’t take long until I realized that afterwards, I FELT SO FREAKIN GOOD, and the benefits were so amazing, it overshadowed any discomfort.  In fact, the discomfort made me feel all the MORE POWERFUL because I HAD CONQUERED it!  And it was SUCH a GREAT feeling to know that I had done something so pro-active, so life affirming, so AWESOME before most other people had even opened their eyes!  WOW.  It made me feel UNSTOPPABLE!  And I used this sense of pride and achievement to carry me through the rest of the day.   I walked with my head just a little bit higher.  I felt just a little bit stronger.  I had a just little bit more hope.
And no matter what the rest of the day would throw at me after that, I carried with the knowledge that I had already demonstrated THAT I WAS A PERSON MADE-OF-AWESOME so the world had just better watch out!


Steps 5 – 10   And the Rest Will Follow
There’s something so powerful about MOVING physically that seems to set EVERYTHING in motion.  Before, once I started moving every day, like magic everything seemed to fall into place.  I started with small, gentle goals – “just put your tennis shoes on every day and stand on the treadmill”.  Which turned into, “Well, I’m on the treadmill, the hardest part is done now.  I might as well just walk a few minutes since I’m here.”  Which turned into, “Ok, I can handle walking 15 minutes a day”.  Which turned into 30, to 45, to 60.   Which turned into 30 seconds of jogging, into 45 seconds, to 60.  And then 1 mile and so on.  I had just hit the 10 mile mark and 60lbs.  Then I lost my job, and my downward weight loss trajectory screeched to a halt.   Now, I will likely have to “start over” and rebuild that running base.  If this is what I have to do, I will do it!  I will not beat myself up.  I will not give up. I will start from where I am today.   
Gradually, I’ll start reincorporating all my other tools & routines: 1200 calorie allowance using LoseIt, logging miles at DailyMile, drinking water, eating non-processed organic food, cooking, using constructive positive coping mechanisms, feeling my feelings, journaling, tracking my daily burn using my Bodybug or Heart Rate Monitor and so-on
But, for today, my goals are 1 through 4.  That is where I will begin.

 

The rest will follow….

I’ll get there…

How about you?  Have you experienced set-backs?  Relapse?  Have you been afraid to confront where you are?   Are you getting back on course?  I would love to hear about your journey.   Rarely are they a straight line.  But don’t worry!  It’s the twist and turns that build character and make us interesting!  Your comments are greatly appreciated.

xoxo

annie
@hamsasya

How do you get yourself going after getting off track?

All of us get into a slump now and then.  All of us have also pulled ourselves back up, and recovered.  Some of us though, suffer needlessly with self-defeating attitudes or counterproductive behavior.  ::sheepishly-raising-hand:: Wouldn’t it be nice to just CUT THAT OUT and go straight to the road of health and happiness and balance?  Feelin’ as though I’m in a bit of a rut myself, I thought I’d REACH OUT (my pro-active first step-YAY me!), and ask my wonderful Twitter friends for THEIR help and thoughts and suggestions. Of course, they didn’t disappoint. Check out all of this incredible, thoughtful motivation and wisdom…  I am blessed.


Hamsasya annie
How do you get yourself going after getting off track? Curious.
__________________________

@staceyjulia   Stacey Julia
@Hamsasya I stop & reflect,why did i get off track? Learn so I can stay on the tract, remind myself i am in control & PRESS FORWARD!!!!

@L_Marino Lisa Marino
@Hamsasya Great question! I take some time to review why I started the journey to a healthier me. Getting back mentally is key.

@mikiepocd   Mikie Park Gillmore
@Hamsasya  quoting @JillianMichaels: When you have a flat tire, you don’t get out and slash the other three. You fix the flat and keep going.

@angelcrash25 Angelique Plute
@Hamsasya  Change your thinking and tell yourself you can, you are the only person keeping you from starting over.It’s another

@mrbnatural10  Katelyn/Kat
@Hamsasya    It’s hard but I usually just remind myself I’m human, how strong I am, and that I have the capability to overcome anything.

@dgutie8  deb gutierrez

@Hamsasya one of my favs: A life spent making mistakes is not only more honorable, but more useful than doing nothing!

@karhays  Karin Hays
@Hamsasya  Sit down and remind yourself of the top 5 reasons you wanted to do this to begin with. It feels so good to be in control.

@alieflife  Melissa
@Hamsasya  try not think about how OFF track I got and just move forward slowly

@PindaBully  Pinda
@Hamsasya wipe and move on…
@PindaBully  How?
@Hamsasya an experience is an experience, good bad or indifferent its still an experience. you say this sucked, but wipe and move on.  You cant change 5 seconds ago, but you can change 5 seconds from now. make a choice live in the past or move on to the future

@DangerousDan44 Dan
@Hamsasya  jump back on the horse:)

@youraveragejo Jo Mama
@Hamsasya    I just do it. Don’t think about it, don’t dwell on it, I just do it. Not saying it’s easy, though.

@KathyGVR
@Hamsasya Take it a day at a time… ook at what’s important-YOU ARE IMPORTANT! I tell myself that constantly-we are all human, but you have to push!

So, how about you? How do YOU get yourself back on track?  Please do join the discussion!

xoxo,

annie

@Hamsasya

Your life is speaking to you, what is it saying?

“People often ask me, what is the secret to the success of the show?  How have we lasted 25 years?  I non-jokingly say, “My team and Jesus.”  Because nothing but the hand of God has made this possible for me.  For all of you who get riled up when I mention God and you want to know which God am I talkin bout, I’m talkin about the same one you talk about: I’m talkin bout the alpha and omega, the omniscient, the omni-present, the ultimate consciousness, the source, the force, the all of everything there is, the one and only, G. O. D. – that’s the one I’m talking about.  I know I’ve never been alone and you haven’t either.  And I know that that presence, that flow, (some people call it grace), is working in my life at every single turn), and yours too if you let it in.  It’s closer than your breath and it is yours for the asking.  How do I know this?

 

…..From Mississippi, to this moment with you, I know what a miracle that is.   I have felt the presence of God my whole life even when I didn’t have a name for it I could feel the voice bigger than myself speaking to me and all of us have that same voice. Be still. And know it. You can acknowledge it or not.  You can worship it or not.  You can praise it. You can ignore it.  Or you can know it.  Know it.  It’s always there speaking to you. And waiting for you to hear it. In every move in every decision I wait, and I listen. I’m still. I wait and listen for the guidance that’s greater than my meager mind. The only time I ever made mistakes is when I didn’t listen.   So what I know is, God is love. And God is life. And your life is always speaking to you. First in whispers.  And a whisper is your life feels like, “Hmm. That’s odd.”  or “That don’t make no sense!” or “Hmm. Is that right?”  It’s subtle, those whispers – and if you don’t pay attention to the whispers it gets louder and louder, louder.  It’s like getting thumped upside the head, like my grandmother used to do – thump you upside the head.  If you don’t pay attention to that, it’s like a brick upside your head.  And if you don’t pay attention to that the whole brick wall falls down, that’s the pattern that’s I’ve seen in my life and it’s played out over and over again on this show. 

And so I ask you, what are the whispers in your life right now?  What’s whispering to you?   And will you hear it?  Your life is speaking to you, what is it saying? “ 

~Oprah, during her very last show, May 2011