Change the Narrative by Kate Deering, Part 2:
If we continue to associate dietary success with weight loss, for many of us, we will never get healthy, because our brains will not allow us to continue on the program--due to frustration and lack of motivation.
Therefore, we need different cues, besides weight loss, to let us know we are on the right path. These new cues need to be associated with the REWARD (getting healthy) so that we can stay motivated to continue.
What are those new cues?
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• Increased body temperature with a thermometer: 97.8 F (36.6 C) upon waking and 98.6 F (37 C) mid-day
• Increased pulse 75–90 bpm
• Warmer body. Warm feet, hands, and nose all day.
• Better bowels. 1–3 bowel movements/day
• Less urination. Urinating 4–5 times/day, not 10–12 times/day
• Good hormone function: healthy sex drive, no PMS, fertile
• Look healthier. Shiny hair, smooth and healthy skin, strong nails
• Better sleep. 7–9 hours deep, uninterrupted sleep
• Better mood. Feel happy and content
• Better energy. Have good energy all day
• Healthy weight. Maintain your weight without dieting and excessive exercise.
If we pay more attention to the above cues vs weight loss alone, we will continue to stay motivated because our brain is getting its REWARD (improvements in health).
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There is so much more to getting healthy that just KNOWING the right foods to eat. We have to retrain our brains, giving it new cues and rewards, which will allow us to develop new habits and behaviors.
Photograph of, Dorothy Bradley, 1949
@katedeeringfitness #dorothybradley #loseweight #weightloss #fatloss #health
Every successful relationship is successful for the same exact reasons by Mark Manson, Part Ten:
10. The little things add up to big things
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"If you don’t take the time to meet for lunch, go for a walk or go out to dinner and a movie with some regularity then you basically end up with a roommate. Staying connected through life’s ups and downs is critical. Eventually your kids grow up, your obnoxious brother-in-law will join a monastery and your parents will die. When that happens, guess who’s left? You got it… Mr./Mrs. Right! You don’t want to wake up 20 years later and be staring at a stranger because life broke the bonds you formed before the shitstorm started. You and your partner need to be the eye of the hurricane." Brian
Of the 1,500 responses I got, I’d say about half of them mentioned at some point or another one simple but effective piece of advice: Don’t ever stop doing the little things. They add up.
Things as simple as saying, “I love you,” before going to bed, holding hands during a movie, doing small favors here and there, helping with some household chores. Even cleaning up when you accidentally pee on the toilet seat (seriously, someone said that)—these things all matter and add up over the long run.
The same way Fred, married for 40+ years, stated above that arguing over small things consistently wears you both down, “like Chinese water torture,” so do the little favors and displays of affection add up. Don’t lose them.
This seems to become particularly important once kids enter the picture. The big message I heard hundreds of times about kids: put the marriage first.
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"Children are worshipped in our culture these days. Parents are expected to sacrifice everything for them. But the best way to raise healthy and happy kids is to maintain a healthy and happy marriage. Good kids don’t make a good marriage. A good marriage makes good kids. So keep your marriage the top priority." Susan
Change the Narrative by Kate Deering, Part 1:
For things to change in the nutrition and fitness industry we have to start changing the narrative for getting healthy.
Most people who change their diet, for health reasons, expect weight loss to be an immediate REWARD for their hard work. We have been conditioned by the weight loss/fitness/nutrition industrys to associate weight loss with getting healthy and success.
If the REWARD (weight loss), does not immediately appear, many people believe the diet plan is a failure, and thus revert back to their old eating plan or old dietary tricks to lose weight quickly.
You see, due to our history, our brains are conditioned to believe if we don't get the REWARD of weight loss, then the dietary approach is not working. Which makes us frustrated and unmotivated to continue our new eating plan. No reward=frustration and decreased motivation
What we NEED to understand, for many of us to get healthy, we must allow our bodies to heal FIRST before we are even healthy enough to lose weight.
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"We have to get healthy to lose weight, not lose weight to get healthy" Dr. Schwarzbein
@katedeeringfitness #dianaschwarzbein #loseweight #weightloss #fatloss #health #prioritizehealthandwellbeing
Every successful relationship is successful for the same exact reasons by Mark Manson, Part Nine:
9. Get good at forgiving
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"When you end up being right about something—shut up. You can be right and be quiet at the same time. Your partner will already know you’re right and will feel loved knowing that you didn’t wield it like a bastard sword." Brian
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"In marriage, there’s no such thing as winning an argument." Bill
To me, perhaps the most interesting nugget from Gottman’s research is the fact that most successful couples don’t actually resolve all of their problems. In fact, his findings were completely backwards from what most people actually expect: people in lasting and happy relationships have problems that never completely go away, while couples that feel as though they need to agree and compromise on everything end up feeling miserable and falling apart.
To me, like everything else, this comes back to the respect thing. If you have two different individuals sharing a life together, it’s inevitable that they will have different values and perspectives on some things and clash over it. The key here is not changing the other person—as the desire to change your partner is inherently disrespectful (to both them and yourself)—but rather it’s to simply abide by the difference, love them despite it, and when things get a little rough around the edges, to forgive them for it.
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"Everyone says that compromise is key, but that’s not how my husband and I see it. It’s more about seeking understanding. Compromise is bullshit, because it leaves both sides unsatisfied, losing little pieces of themselves in an effort to get along. On the other hand, refusing to compromise is just as much of a disaster, because you turn your partner into a competitor (“I win, you lose”). These are the wrong goals, because they’re outcome-based rather than process-based. When your goal is to find out where your partner is coming from—to truly understand on a deep level—you can’t help but be altered by the process. Conflict becomes much easier to navigate because you see more of the context." Michelle
