My Healthy Living Update – 4/26/16

Living a healthy lifestyle is a choice that you should make so that your body doesn’t break down later in life.

Moving forward I want to give some “How To…” type posts to show you ways you can begin or continue to live a healthy lifestyle.  So today I wanted to share an infographic and then have a discussion on self-esteem.

But first, here is my basic plan for 2016:

  1. Monitor my daily caloric intake using my Lose It app.
  2. Exercise daily by walking the dog
  3. Drink plenty of water
  4. Eat plenty of healthy snacks between meals (i.e. low fat cottage cheese, fresh fruits, nuts, low fat yogurt, chips and salsa, etc.)
  5. Mix in veggies as much as possible
  6. Eat lots of lean meats (turkey, chicken)
  7. Weekly weigh-in to track success
  8. I read the following mission statement several times per week:

My desire is to lose 15 pounds (170 lbs.)  by April 30, 2016.  To reach my goal I will sacrifice eating sweets, junk food, fatty foods and sodas.  I will also sacrifice my time twice per day and commit to walking around my neighborhood.  I will eat 1800-1900 calories per day, consisting of 3 meals and 3 snacks and will strictly limit my night time snacking.  I will track my caloric intake each time I eat with my Lose It app.  I know that if I execute this plan and consume fewer calories than I burn that my body will do its job and burn fat.  I will commit to this plan no matter how bad the junk food cravings get nor what other people say; I will persevere!

Here is the link to the infographic:

Fast Food Effects on the Body


I think the one aspect of living a healthier lifestyle that I appreciate the most is the increase in my self-esteem.  When I weighed more my self-esteem was much lower than it is now.  I have heard this stated by every person that has lost weight and I wonder why weight has such an impact on the way we see ourselves.  I didn’t doubt my abilities to perform at my job or on the golf course.  But my weight definitely influenced what I wore and what activities I choose to participate and what I thought about myself.

This fall I will begin my work toward my PhD in counseling and I am incredibly excited about the challenge.  In preparation I have begun reading anything and everything I can get my hands on as it relates to psychology and habits and personal development.  My research is revealing how much I have under-appreciated the power of the human mind.

Here are some surprising facts about self-esteem and self-confidence:

  1. A lack of self-confidence doesn’t have as much to do with one’s ability, but more on focusing too much on the expectations of others.
  2. It is important to recognize the difference between self-confidence (the knowledge that you can succeed at a task) and self-esteem (having the capacity to like yourself).
  3. Both self-confidence and self-esteem can be learned.
  4. Self-esteem and self-confidence should not be used interchangeably.  They are 2 completely different aspects of the psyche.

I think it is important to understand the difference between self-esteem and self-confidence; and more importantly that the two should not be confused and used interchangeably!  Often times I will hear someone say they feel as though their self-confidence is down because of their weight, yet their performance at work, with their family or executing a hobby has gone unaffected.  It becomes apparent to me that the person is actually referring to their self-esteem being down.

Read more about self-esteem and body image 

How can someone improve their self-esteem?  The answer to this question is simple to talk about, but not so simple to implement.  In order for us to raise our self-esteem, we must make changes to our life that will begin to improve the way we see ourselves.

Such activities can include, but are not limited to, the following:

  1. Exercising
  2. Art
  3. Writing
  4. Eating high-quality foods
  5. Spending time with supportive family and friends.
  6. Counseling
  7. Reading
  8. Spending time outdoors

Whereas these activities can help raise one’s self-esteem, there are situations that arise when a person’s self-image is affected by things that have happened in the past that cause a person to participate in harmful activities.  When this is the case, that person will require professional counseling to assist in breaking down the mental barriers that have created many of the physical problems.  Without proper counseling many people make changes only to experience failure and an eventual return to destructive behaviors.

This is why I encourage everyone that reads my blog to spend time in introspection, contemplation, prayer, meditation, etc.  Sitting alone and contemplating life can help us develop a firmer grasp on our reality (self-awareness) which can result in realizing we need help.

Don’t forget to take a few moments and visit my Partners’ pages located in the sidebar and connect with me on Facebook, Twitter and Tumblr!


And it is important to realize we need help because sometimes the barriers to losing weight are more than just changing eating habits and exercising.  With that said, I still don’t believe any of us should use past events as an excuse to our current situation.  If you struggle with your weight, then you might need to talk to a professional.  And if you need to speak with a professional, then you should pick up the phone immediately and schedule an appointment.

In my opinion, the greatest thing anyone can do for themselves is to live a healthy lifestyle.  It is the keystone habit that changes so many other things about you.  I wish I could transplant my feelings about this into every person on Earth, but I know you can’t make people do anything they don’t want for themselves.  Some people are going to listen and some will not.  Sometimes I feel like I am shouting from the wilderness with only a few finding my voice and hearing my words.  If you are hearing my words then begin today to make small changes and I promise you will not regret it!

I hope everyone has a happy, healthy and productive week!

12 thoughts on “My Healthy Living Update – 4/26/16

  1. Here here!! I’ve started bustin myths, so stop on by for some straight shootin!
    Seriously, there’s a lot of misinformation out there. The truth is a lot more simple and enjoyable than you may realize. I think you will be pleasantly surprised!!!

    Liked by 1 person

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