One of the things that can drain us of valuable energy is the tendency to worry. I’m not talking about the feelings we have that can alert us to danger and urge us to make contingency plans. That’s natural and important for our safety. What I mean is the worry that sends our thinking round and round, imagining negative outcomes or hashing over what other people think. When we worry we are wasting energy that could be put to use working on a solution, or another project, or simply having fun.
Some people feel obligated to worry, using worry as some kind of insurance policy. But of course, visualising the worst and agonising over consequences isn’t exactly the way to live a proactive, dynamic life.
What precisely are you worried about? And can you do anything about it? If no, then do something else. If yes, then take action!
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People often get “portions” and “servings” confused but there is an important difference between the two. Many people think that a serving is the portion of food but the portion you serve could actually be 3 or 4 servings.
The “serving size” on a food label refers to the amount of that food usually eaten at one time but it is important to understand what determines serving sizes. The data comes from nationwide food consumption surveys. Foods that are measured in bulk, such as cereal or flour, are typically listed in grams or ounces or as numbers of cups, tablespoons, or teaspoons. Foods that are divided up to serve more than one person, such as pizza or cake, are listed in a fractional amount, such as ½ pizza or ¼ cake. Serving sizes for foods that come in “discrete units,” such as biscuits, are usually listed as “1 biscuit (30 grams)” or “2 slices bread (100 grams).”
No doubt you’ve read food labels and shook your head thinking, “There’s no way that just one biscuit is a serving size,” or “Who only eats one biscuit at any one time!” While these serving sizes can certainly seem unrealistic, it’s very important that you always look at the serving size on a Nutrition Facts label because all of the nutrients listed on that label, such as fat, carbohydrate, and sodium, are based on the serving size. If your portion is twice or three times as much as the serving size, the amount of carbohydrate (along with calories and fat) will double or triple.
When eating out, it is not hard to see that portion sizes have increased hugely over the years and now probably contain several servings of each food type present. The trend has also spilled over into supermarkets and food manufacturers where a chocolate bar is supersized and and an “individual” bag of crisps can easily feed more than one.
Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. The good news is that there are lots of small things that you can do to take control. For example if you are eating out – determine the amount of food that ends up on your plate by sharing a main course with a friend.
For your task today, I want you to think of the food you have in your kitchen at the moment and consider some of these ideas to help you to win the servings versus portion war. A great way to change your “portion” size is to make your home a “portion friendly zone.”
Avoid buying sweets and biscuits as staples in the cupboard, only buy them when there is a specific occasion to eat them.
When you do buy the “naughty” foods, put them in an out of reach cupboard, out of your sight so you are not tempted.
This is especially important if you do a monthly or fortnightly bulk shop as you might have more of the food that you crave in moments of weakness.
When you have a spare half hour, chop up some vegetables for example celery, carrots, cucumber, or fruit, apples, bananas, grapes, and pears. If these are readily available you can eat them when you feel hungry as they are lower calorie foods and you can generally eat more of these within a serving size.
For some reason, the larger the package, the more people consume from it without realizing it. You can avoid this but dividing the contents of one large packet into several smaller containers to help avoid over-consumption.
When eating in – To minimize the temptation of second and third helpings, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.
When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It’s easy to overeat when your attention is focused on something else.
You may have been taught as a child that you could not eat between meals as it would “spoil your dinner”- Well, it’s time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal. Be aware of large packages.
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Your task for today is to simply fold your arms. Do this now. I am sure you’ve been able to do this quickly and it is a comfortable position for you.
Now fold your arms the opposite way. No doubt this took you a little longer because you had to think for a second or two about how to do it. I also imagine this is not as comfortable as your usual way; it probably feels a little awkward. Now relax.
This exercise is to help you think about how you react to change. Some people are excited about change, whereas others find it uncomfortable.
Some of these changes in life may seem a bit uncomfortable, some may even frighten you. This can make the change unsustainable. It can seem easier to go back to old ways and feel comfortable again.
Now fold your arms again. Have you gone back to the comfortable way? Sustaining your changes and not going back to your old ways is a challenge!
So to help you with this challenge, I would like you to consider two things. The first is training. By training yourself in your new desired way of living you are more likely to sustain the change. You can do this by learning from the trusting relationships that you are building, by gaining knowledge and by practicing.
For example if you wanted to make a change by introducing meditation into your life, it is unlikely you will be an expert on day one. If you train yourself to meditate properly you are more likely to find it a rewarding and enjoyable activity. You can train yourself by learning from the experts, from people you trust who have the know-how and then practice as often as possible.
The second thing I would like you to consider is support. In order to make effective and sustainable changes we all need support. Ask for help from your friends and family with your new lifestyle choices. Using the meditation example again, support from your family could be critical to finding a quiet space to practice uninterrupted. You may find it helpful to seek support from other people that are making similar changes in their lives.
You can also support yourself by making it easy to change. You can do this by putting a simple system in place to help you. For example setting your alarm clock ten minutes earlier every morning to find extra time, diary reminders or sticking your new routine on your wall can help make change easier.
So to recap, change can be uncomfortable and it can be tempting to slip back into old ways.
In order to sustain the changes you want to make in your life, you will need training and support. Train yourself in the things you want to build into your life, learn from people who know more than you and practice.
Seek support from friends, family and others that are on a similar journey to you. You can also support yourself by simple systems that make it as easy as possible to try new things.
We wish you well on your journey.
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It sounds simple, it sounds easy, it sounds important and obvious, and it is! It sounds as though we should be able to do it at the drop of a hat.
In reality though, we all spend our time rushing around from one thing to another. And when we consider how busy our minds are we rarely, if ever, actually Stop.
When we do stop we become present. We notice what is going on around us, we become aware of what our bodies feel like, we become able to focus fully moment by moment on what we are doing. We hear things more clearly, we breathe more easily and we begin to relax, deeply. Stopping is immensely clarifying and rejuvenating.
It is extraordinary how quickly and deeply relief and relaxation come; when you stop, even for one moment, you will feel it.
When you are ‘on the go’ the whole time your body and mind don’t have a chance to catch up with where you have got to. And at the same time you concern yourself hugely with plans and worries about what may, or may not, happen next.
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For you to successfully achieve your goals regarding nutrition and exercise, you need to make sure they are appropriate goals that can be achieved. There are core elements of goals that need to be present in order for them to be achievable. The main elements that make achievable goals spell the word PRISM and just like a prism they break things up and reflect success.
The P stands for personal – Your goals must be your own, you will find it very difficult to succeed when someone else sets the goal for you, you need to own the goal and truly believe in it. This does not mean that you can’t be influenced by others when you set your goals but you must want to succeed when you set the goal. A non-personal goal would be “My Doctor wants me to increase my fruit and vegetable intake” however a personal goal would be “My doctor has given me some information that has made me realise how beneficial fruit and vegetables are for my health so I am going to aim to eat 5 servings each day at least”.
The R stands for realistic – if your final destination regarding your health and nutrition is a long way off, it may seem to be so far away that you can’t ever see yourself reaching it. This can be demoralising and de motivating. An unrealistic goal would be “I want to lose 4 stone in 3 months”, a more realistic goal would be I want to lose 6-7 pounds each month until I have lost all the excess weight I have”.
The I stands for important – The goals that you set yourself must be important to you even if they would not be to any one else. If you have no sense of urgency or desire to make changes, you will find it very hard to achieve your goals. So when you are setting your goals, decide to pick goals that have some important meaning to you. It could be that you are feeling very unhappy about the state of your hair and skin and that you decide that one goal is to increase your vitamin A intake to rectify this naturally. If you did not care about your hair and skin, you might not stick to that goal. Because this is important to you and you benefit from the outcome the goal is compelling.
The S stands for specific – this is all about clear definition, make sure you include in your goal the way that you are going to do it. This means that you need a clear objective and plan and even a timeline for reaching your goal. Vague statements will leave you wondering what it was you wanted to accomplish. An example of a non-specific goal is “ I want to cut down on my alcohol intake” and a specific goal would be “ I am going to cut out alcohol in the week and only drink 2 glasses of wine at the weekends”.
The final letter in the PRISM is M and this stands for measurable. You need to have some way of evaluating whether you have achieved your goals. How will you know? After each goal, decide on a way that will confirm your achievement. This will form part of the process for you. An example of a non measured goal would be “ I will eat more fruit and vegetables this week”. A measurable goal would be “ I am going to eat at least 5 servings of fruit and vegetables on Monday, Tuesday, Wednesday, Thursday and Friday and I am going to write what I have eaten in a food diary”.
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The repetition of ANY new information into the brain creates new learning, and your subconscious mind (which experts tell us represents 90% of the brain’s capacity).
All human beings are programmed with repetitive information – it’s just that most learning occurred before we were old enough to be aware of it! All we are doing now is harnessing the same mind power to re-programme the same brain!
The ability to step back from our self and observe honestly is an essential skill to develop along our journey of life. It is like a golden key which unlocks many doors.
THIS IS JUST AN EXTRACT PREVIEW OF THE MY MOBILE GURU 365 DAY MOTIVATION PROGRAMME
To sign up to the full programme, sent to your Mobile Phone or PC daily, please visit www.mymobileguru.co.uk or text 365 to 85080 NOW!
My Mobile Guru’s founder takes you through our Brand New and World’s First ’365 Day Motivation Programme’ the best way possible… By doing it himself and recording the results in a daily video diary!
If you really want to make positive changes in your life, it’s important to pay attention to the language you use when you talk about yourself, your abilities and your health habits.
There are a whole range of words, phrases and criticisms that bring your energy and your horizons down, due to the fact that when you repeat something often enough, your subconscious mind will believe it, and you’ll behave accordingly.
Let’s start with ‘I can’t’. Most of us know that when you say ‘I can’t’, it becomes a self-fulfilling prophesy, but is there an area of your life where you’re still using this phrase?
Pay attention to any language you use that takes away your free will and ultimately turns you into a victim.
For instance, we tend to say things like. ‘He made me angry’. No, you’re choosing to be angry. It’s your reaction to a particular event, and it’s only when you take ownership of your feelings that you can change them.
Remember the more you say and think these things, the more your subconscious mind believes and conforms to them.
THIS IS JUST AN EXTRACT PREVIEW OF THE MY MOBILE GURU 365 DAY MOTIVATION PROGRAMME
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The Ruby Wax-endorsed service offering advice on the problems in your life, downloadable to your mobile phone or PC, and an extensive Therapist Database to help you find the right help. We also offer a BRAND NEW '365 Day' Motivation Programme to help you reach your goals over the course of a year. Visit www.mymobileguru.co.uk for more information or text 365 to 85080 to subscribe to our '365 Day' Motivation Programme.
