Monthly Archives: June 2018

I Slipped Up on My Diet….Now What?

Being on a diet is a common occurrence and “cheating” on them happens more often than we want to admit. In my book called Second Chance at Health-Learn to Love Active Living and Clean Eating, I encourage the adoption of eating and exercise plans that you are easy to incorporate into your life. By choosing the BEST plans for you it is less likely that you will want to or feel the need to “cheat”. I myself have tried diets that left me feeling deprived and I certainly did veer off and have a forbidden food. I recently have realized that whether or not we “cheat” or stay focused, not giving up is the key.

I am now a grandmother and my husband and I had the pleasure of our daughter and her family staying with us following the hurricane in Texas in 2017. During this time their son was learning to walk, and watching this milestone as a grandmother was a reminder about how we all should approach new behaviors.

I watched this tiny baby boy begin to stand and finally walk. He would take one step and fall, and then two and fall. He never stayed down. And he certainly never sat there and cried to himself, “I’ve fallen and failed again, I guess I won’t ever be able to do it”. No, he just got up and started over, and each time he got further and steadier and now he can run.

Get Back Up

This is how we should see our failures! Each time that we fail to follow our diet or exercise plan and feel that we have slipped up and given into temptation, or didn’t  stick to the plan, don’t stay down! Just move on to the next moment, and soon you will find that there will be much more time between failures and more days of success.

Good intentions will fail us sometimes despite our focus, sticky reminder notes, and all the other reminders about our goals. The first thing to do is to accept it and move on. Be as kind to yourself as you would be to a friend who was sharing that he or she had failed.

After you have been kind to yourself it is time for some introspection: What was it that tempted you to what you did not want to do? Identify and then address it! And if it was like my grandson, just learning to master a new skill…just give yourself some time!

I am here to assist you and help you get back up again! Be as kind to yourself as you would a friend; this type of positive energy will enable you to continue the journey towards your goal!

Let me take your hand and begin the journey of claiming your second chance at health through active living and clean eating!

You can purchase my Ebook to learn or become reacquainted with techniques to assist you along your journey!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Please click the link to order my book now!

Please like, comment and share with anyone that you think would benefit from this information!

I am DONE! Now WHAT?! How Do I Maintain my Weight Loss?

blue tape measuring on clear glass square weighing scale

Photo by Pixabay on Pexels.com

Reaching a goal is invigorating and exciting, but the burning question is how do I maintain it? In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I not only show you how to reach your goal, I also show you how to maintain it.

If you have reached your goal, whether it was a weight goal, medication reduction goal, improved blood sugar goal, or fitness level goal and you are done, Congratulations! BUT NOW WHAT!?

The answer is as simple and as difficult as the moment by moment decisions that helped you to attain your goal!

You will need to be accountable for the rest of your life. If you let up, the old habits may return . Accountability and planning will ensure that you do not fall back into your old habits.

Here are some strategies that I have seen work for myself and for my clients.

In keeping with my Ebook theme, the BEST activities to maintain your goal are the ones the you will DO! It is paramount that you find the activities that will keep you focused.

If you had a weight loss goal, then weighing yourself DAILY is the way to keep your weight where you want it. There are differing thoughts on this, the ones who say that you should not obsess over the scale and the ones, like me, who say that is the ONLY way. It is easier to manage a 1-2 pound weight fluctuation than a 5-10 pound fluctuation if you weigh every 2 weeks or less often!

Log your Food

Food log journaling is another important habit to maintain.  Hopefully you used a food log to manage your calorie intake or macro’s and this accountability tool should be maintained! For me, when I know I must add the food I am less apt to eat mindlessly!

Plan

Planning your meals will still be an important part of your week. Continue to monitor serving size if this was a part of your initial plan, For example, if you know that you have a big dinner planned, then you will be able to adjust the day of and the day after so that you are able to maintain good control of your calories.

I love living this way because I find when I feel deprived, I obsess and then overindulge and then feel like giving up! Like I used to tell my kids, “You are the boss of you!”, so plan, plan, and plan some more and stick to you plan.

Monitor

Monitoring your labs is also a good way to stay on track. The frequency will depend on how often your primary care provider would like it,  how often your insurance will pay for it, or as often as you want! You can monitor your lab without a doctors order at my Ulta Lab NurseChrisP site. This might be useful for you to keep up with between the visits to see your primary care provider.

Stay Active

Stay Active! I hope you’ve found the activities that you love and that they have become a part of your day that you look forward to!

active-bikes-cyclist-264073

Vigilance is going to be a skill that will be honed for the rest of your life. Identifying your weaknesses and acknowledging them is essential to maintaining your goal.

I live by few mottos and one of them is “This is your only life!” and if you find that what you are doing is resulting in stress and anxiety, don’t do it! The key is balance. Be present, moment by moment, stay focused on what is important to you and make choices that reflect your priorities!

So congratulation on achieving your goal! I am thrilled that you are experiencing your second chance at health, and  have learned to love active living and clean eating!

In my Ebook, you will find other helpful monitoring tools and advice on how to sustain theese amazing results!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Order Book Now

Please go to nursechrisp.com to order my book now!

Please like, comment and share with anyone that you think would benefit from this information!

Lab Test Monitoring

Recommended Timing for Lab Monitoring

Lab work/blood work monitoring might seem excessive when losing weight, but IF you are one of those people who want to see results, monitoring might be for you.

Typically for a well person, annual lab monitoring is adequate. However, once obesity related diseases show up, it’s time to monitor more frequently.

If you are on medication for diabetes, cholesterol or high blood pressure, and it’s a new diagnosis, it’s likely that your medical provider wants to check you every 3 months initially, then maybe every 6 months, then annually. This is absolutely appropriate timing.

What I have found with my patients who want to lose weight, is that they are interested to see if the diet is “working”, and by that they mean, “Is my cholesterol coming down?”, “Is my fasting blood sugar any better?”

You can now purchase lab tests on line without an order for a reasonable cost by a well known lab. You can then take these results to your own medical provider for discussion.

I have a site at Ulta Labs Nursechrisp where you can purchase labs without an order. Just make sure to take them to your doctor for interpretation.

If you opt to ask your primary care provider to order them more frequently, some insurance companies have a limit on how many times they will pay for testing, self pay may be an optioneven through your doctor.

In my Ebook, I recommend obtaining a baseline lab result test, and then at a maximum every 3 months to monitor your progress. I work with many engineers, and data is what drives them!

I have a form in myEbook that you can complete and take to your primary care provider to discuss your plan!

Happy Data Collecting!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Order now!

Please go to my website nursechrisp to my book now! Or buy it now!

Please like, comment and share with anyone that you think would benefit from this information!