Tag Archives: One Simple Change

The Health Coach Learns a Thing or Two

AH HA!
Keep Learning!

As a coach, I am always on a quest to gain ever more insight into both personal and professional growth. So, recently I read the book The One Thing by Gary Keller and Jay Papasan and listened to over 30 episodes of Geoff Woods’ The One Thing podcast. I immediately recognized how their program would improve the outcome of my approach to wellness; Choose one thing to change, make it simple, do it until it’s a habit, then choose the next change.

The One Thing program added fuel to my One Simple Change philosophy! They recommend setting a time on your calendar when you focus only on that change, and track it for 66 days! Only then do you choose your next thing. They recommend choosing something that will make everything else easier or unnecessary. Just so you know, it’s often not the first thing you choose, but as you move through the process, an awareness grows and you wonder why you didn’t see it from the beginning! (No snickers from the peanut gallery when you hear my Ah Ha! moment!)

I journal every day. It’s been my practice for over ten years and has led me to new levels of self-awareness. However, it sometimes takes awhile. 😉 My first 66-Day Challenge was to plan what I’ll eat during the week on Saturday, shop and cook over the weekend, then each morning plan my day’s food by putting it into my tracking app. (I use Carb Manager, but My Fitness Pal works great as well.)

I printed out my 66-Day Challenge chart, stuck it on the fridge, and found some gold stickers … I was pumped! I started on September 1st and did it religiously for several days! Trouble was … I didn’t follow the plan!

Ah Ha! … I now have TWO 66-Day Challenge charts on the fridge: One is for creating the plan and the other is for FOLLOWING the plan! I now have gold stars on both, and the result? The weight loss stall that I was experiencing is over and I’ve added 3 pounds to the loss column!

I have to follow a low-oxalate, diary free, gluten free diet. I’m sure you can imagine that my food list is restrictive. Recently, despite my former edict that Keto was the devil, I decided that my food list would probably work best within the framework of a Clean Keto plan (I was close to it anyway) and it’s been working quite well for me. I don’t experience cravings, have tons of energy, no longer feel like an afternoon nap is necessary, my fasting blood sugar is in the 80’s (it used to be 102) and to date I’ve lost over 14 pounds.

More importantly is the sense of calm that I feel. The lack of cravings is totally unreal! I can sit with friends, surrounded by chips and salsa, bread on the table, or the most delectable-looking desserts and I DO NOT CRAVE THEM! I am no longer eating after dinner and that allows my body to rest better at night. I learned that I don’t need to be full or worried about the next time I will eat because my blood sugar is stable. I feel calm.

Speaking of going out with friends, there are Keto-friendly alcohols. Not that I indulge often, but a flavored vodka with plain soda water, dry white or red wine, or a whiskey on the rocks … yup!

In The One Thing, they compare your one thing to the lead domino … knock it down and all the dominoes behind it fall down seemingly without effort. Strangely, because of my one thing, creating a meal plan, I am better able to focus on everything else in my day. My office is more organized, my home is more organized, this blog got written … I do not feel like I’m crazy busy chasing things every moment. I know it sounds a little strange, but my entire being, mental and physical has relaxed. The dominoes keep falling!

Prior to Clean Keto and the One Thing, I ate a primarily Mediterranean Diet and when I tried to lose weight I was overcome with cravings and could barely move the scale. If there was a chip in front of me, I was going to eat it. I couldn’t stay out of gluten even knowing it wasn’t good for me.

Today, I eat better quality EVERYTHING, in the right proportions, and find it quite simple. I cook meals that I’ve always made, minus the heavy carbohydrates.

Oh, and I take my Juice Plus+ Blends every single day! Those capsules, brimming with over 30 varieties of fruits, berries and vegetables, add to my nutrition in such a big way … I would never go without them!

Here’s a sampling of my week: pastured organic chicken cacciatore, mashed cauliflower, broccoli with butter, wild caught salmon with butter, garlic and lemon, organic grass fed steak, organic grass fed meatloaf, cabbage soup made with organic grass fed ground beef, pastured organic chicken wings, blueberries and organic cream, homemade waffles with no-sugar-added ice cream, organic pumpkin seeds, raw coconut butter, and coffee with organic cream.

I’ll update you as I go along and let you know how things are progressing. I am hopeful that everything will continue to get better and better!

Would you like to learn more about how to identify your One Thing? Would you like to learn more about what diet might be a solution for you? Please fill out the contact form and I’ll get back with you.

You can get the book for free by listening to the podcast. You’ll get a PDF of the book by following the simple directions. Find it here! (Listen to the first episode and they tell you what to do.)

Best,
NancyO

17 Healthy Choices: 1 Simple Change

1 SIMPLE CHANGE LOGODoes getting healthy seem overwhelming? Do you think you’re going to have to give up everything you love? Change your entire life?

It doesn’t have to be that way! Instead of worrying about changing your lifestyle completely, pick one thing to change and just make one simple change every month or two. In a year you’ll have made six or twelve … TWELVE healthy changes.

It’s not all about food and exercise either. Good health begins with building a satisfying life. Here are some ideas:

  1. If you add in a salad a day, it will be a big deal to your heart, eyes, skin, immune system, basically everything. Make it a healthy, veggie and nut rich salad, topped with a dressing made from healthy oils and spices and you have added powerful prevention to your life!
  2. You can add in meditation. Just five minutes of meditation a day can bring a reduction in stress!
  3. Work on improving your relationships through discussion and reading. There are a lot of books available on how to build healthy relationships. Pick one to read and implement some of the strategies. Not enough? Link up with a great counselor. It often helps to have a neutral party to support you while you navigate through the issues.
  4. Begin a search for a spiritual home. Studies show over and over that people with a fulfilling spiritual life are healthier.
  5. Step out and meet new people. There are several opportunities from church groups, meetup.com, support groups and special interest groups.
  6. Volunteer to serve others and you’ll have the opportunity to build new friendships.
  7. Try exercising three times a week. Start slow and build up. Often people start out too fast and burn out really quickly. Try for three times of gentle exercise while you build the habit and add in sessions and/or intensity as you get stronger.
  8. Take a class, learn a language, join a book club, explore your community!
  9. Add in more fruits and vegetables.
  10. Take a healthy living class. Check your local library events.
  11. Switch a trip to the vending machine for raw walnuts and a mini box of raisins … Just one simple change will add up to better health in no time!
  12. Drink a bottle of water in place of one of the sodas or cups of coffee you drink. After that’s easy, replace another.
  13. Visit stores with a healthy mission and spend time looking at the food. What’s different? Read the labels and learn about healthy options.
  14. Buy grass fed, grass finished beef or pastured, non-GMO fed chicken. Taste the difference.
  15. Take an exercise class or an aquatic exercise class. Most centers have a try-before-you-buy option. Often you can pay for a day at a time. Give it a try!
  16. Flood your body with 30 fruits and veggies by ordering and taking Juice Plus+. As Ben Franklin said, “An ounce of prevention is worth a pound of cure.” (And from the number of people who suffered from a very nasty flu this winter, I’m thankful for that ounce of prevention!) You can order it on my website. I recommend starting with the basic Garden and Orchard Blends. Cost runs approximately $44/month.
  17. Sign up for a SoulCollage® class where you will learn how to connect with your inner wisdom through the use of book and magazine images, scissors and glue. For more information visit SoulCollage

Make one simple change every month or two and by the end of a year you’ll feel better, look better and will have set yourself up for a higher quality of life long term. You can choose to feel energetic, healthy and happy. Following the one simple change formula will get you there.