Podcast #26 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 26- vitals for surviving thanksgiving
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

vitals for surviving thanksgiving
staying on plan when you go out of town
& expectations for the holiday

Short Story Featured: KFC
Link:https://www.livin3.com/5-motivational-and-inspiring-short-stories
Moral:
believe in yourself
you will face challenges-
you wont always have 100% of the support of others around you
you will get frustrated and at times feel defeated
you will hear no- probably not over 1000 times- but several no’s will come your way
and you will KEEP GOING ANYWAYS
you do not have to always make everyone happy
you are not obligated to put aside your goals in order to tip toe around others
you and your goals are important
you will sometimes hear no
and on the flip side of that, you will be able to give a NO
you will be able to say NO sometimes when you need to
I liked this story for this week in particular due to our possible challenges over this coming week-
If you are an American- it is our thanksgiving- the day all around eating
and being around family
which both can have challenges
don’t worry you will be ready

This podcast is dedicated to help you successfully survive thanksgiving weekend
First let’s discuss expectations for this week

According to the Calorie Control Council, Americans eat about 4,500 calories during a typical Thanksgiving meal—
consisting of about 1,500 calories from snacking and 3,000 from the turkey and trimmings.
are you getting anxiety yet?
if you are overweight- it is not due to thanksgiving- its due to overeating consistently everyday
Remember to keep common sense in the back of your head=
worst case scenario=
if the average American eats 4500 calories for a thanksgiving meal
and you add in your other meals that day, say you ate 500 calories for brunch
That’s 5000 calories for the day.
If your normal calorie budget you aim for is 1500
you will be over by 3500 calories= which is equal to 1 pound
so you can go into thanksgiving with no restrictions and eat whatever you want- and the only damage is 1 pound- not 10

Another study I read showed Americans gain on average of 7 pounds throughout the holidays
This is thanksgiving through New Years
You may be nodding your head from experience… or in memory of… holidays past and weight gain
one thing I can promise you…
Is that If allow yourself some flexibility for this one meal, you will not gain 7 pounds
HOWEVER you say “screw it” and eat everything you see until the first of the year- you may gain 7 pounds or more
And the #1 reason why people say “screw it”: is because they have been depriving themselves and can’t take it anymore
If you are working the best life plan as designed
YOU are not depriving yourself- so you don’t have to worry about going down that rabbit hole
So decide how you want to go about your thanksgiving expectations
be realistic and fair to yourself
whether that means to you allowing a certain amount of weight gain, not gaining, or losing weight
yes you heard that right…
you can give yourself permission to gain a certain amount of weight- I recently gave myself permission to gain up to 5 pounds
during a 10 day vacation. I didn’t want to worry about it on vacation. I didn’t gain 5 pounds. But I did gain 2.
and it wasn’t a big deal because I know how to lose that weight, and once I got home and right back into my plan
I lost those 2 pounds plus another pound within a week and a half.
and so you can decide you will give yourself permission to
enjoy this thankful time without making yourself feel awful
and guilty, and beating yourself up. That is not allowed- no matter what
if you get through thanksgiving only gaining one pound- that could completely be a win!
If you go into thanksgiving, giving yourself permission to only gain a pound, or a half pound- that is a realistic goal
or you can strive to not gain weight or even continue your losing streak with a few adaptations
I want you to know- whatever you chose- is ok- it is up to you. This is a lifestyle plan and flexibility is key.

remember last week we talked about every once in awhile we can go on a hiatus and come back excited to get back to our plan
this is a perfect example of living that scenario full out
most likely your week will not be your normal schedule
you may be traveling
or you may be hosting
or if you work retail you may be getting ready for the busiest weekend of the year
so no matter what your goals and holiday expectations happen to be,
here are some holiday survival tips

1 expectations
make sure to identify your goal over the holiday
give yourself permission to be flexible if needed
and allow yourself this flexibility without hysterical guilt and self loathing

2 focus remember what the holiday is all about- being thankful
remember to appreciate EVERYTHING
Sometimes being around friends and family can cause additional unintentional stress
some people know how to press your buttons
try to keep your focus on the things you appreciate in order to have more patience
if you need to- go back to the positivity bracelet-
from podcast #17- all about having happiness now
there was a challenge in this episode to wear a bracelet or rubber band or hair tie around your wrist
every time you hear yourself complain or say something negative- switch the bracelet to the other wrist
you begin to realize how negative you are- and how much you focus on things that don’t serve you or others
you can even bring several bracelets or rubber bands, get others involved too- make it a game
try to catch each other complaining or being negative.
one thing I hear from some of you who have written in and are having some anxiety about the upcoming holiday season-
is that you sometimes feel like your being picked on by certain people
or you are afraid of being sabotaged by others
I challenge you to look at it from another point of view
are these people really picking on you- or trying to make you feel better
if you have a history of eating to make yourself feel better- to treat yourself
is it possible that this person knew this comforted you in the past, and have only good intentions
maybe they are trying to treat you- because they themselves have that mindset since that’s how they treat themselves as well
and if someone is truly trying to sabotage you- don’t let them.
Remember you are still in charge of what you put in your mouth.
Even if things get dumped onto your plate without your consent- that doesn’t mean they have to go into your month
here’s a trick- if there is more food on your plate than what you want to eat but you are worried you will not be able to control yourself,
normally there is something on the table you don’t like- whether its cranberry sauce or beets or mushrooms, or way too much SALT-
whatever it is- put it on the food you don’t want to eat so that you don’t unconsciously eat it
unless you are being fed through a tube by someone else- you are the only person who has 100% control over what you do and eat
have a response ready, practice it
People may have different responses
Aunt Millie might act offended if you don’t eat her triple layer chocolate cake
if you have had your fill already and would like to say no- say no and stick to it.
Have a complimentary no thank you
take a pic of it, put it on your instagram with the hashtag #foodporn and congratulate yourself for saying no
do you know what is 0 calories? Smells
My response after someone asks me if I would like something is usually “Yes I would love some, but I’m not going to have it. ”
I am not saying I can’t. I JUST chose not to.
I will ask if I can smell it, and take a picture of it and compliment the chef so that no one gets their feels hurt
lets start something-
post it on social media under #foodide- for food I didn’t eat.

3 drinks
if you are going out of town or staying with family, bring your water bottle with you!
you may also want to bring or buy a water gallon-
in order to be prepared. The city you are staying in may have different tasting tap water that hits your palate wrong
if you are currently doing well with your water intake its important to keep that up.
if you are thirsty your body signals may be similar to when it’s hungry.
Try to stay hydrated all day to help not overeat
plus having something in your hand you can put in your mouth can help omit grazing
One trick I’ve learned, is After dinner- at desert time-
if you chose not to have desert- you may want to instead stay at the table be social and have some coffee or hot chocolate.
or even hot tea or hot water with lemon. It’s my go to when my family has desert- I can still sit at the table without feeling
deprived. Usually my coffee will outlast the desert anyways
check out healthy starbucks swaps at Wlmotivation.com on the show notes
And if your thanksgiving tradition includes alcohol which many do
you can still enjoy and keep the calories on the lower side as well
wine: 5 ounces= 125
Miller 64 or Bud select 55- with a lime
cocktails with vodka
such as the 45 calorie fruity tooty spritzer
with vodka, sparkling water, grapefruit juice, raspberries, and fresh mint
go to Wlmotovation.com for the recipe

4 keep moving
if you are going to be out of town and wont have access to your tred mil, or gym or normal walking routine spot-
if you are going out of town- research the area and find out if you can get a guest pass somewhere else.
One thing I love when I go out of town is visiting other gyms (usually in the hotel)
if you follow me on social media you have probably seen gyms I’ve posted
Some have carafe’s of healthy juices
rolled up towels
wonderfully decorated locker rooms
great wall quotes
I love checking out the treadmills-
and if you are like me- remember your Bluetooth headsets and iPad so that you can keep up your plan
I love adventure and this is one mf my favorite adventures- checking out different gyms
if this is not an option- see if you can conjure up some interested parties for a different kind of adventure
research the area for walking or hiking paths or parks
or some shoppers to go shopping- you can get some real miles from shopping
or go to the local zoo which is sure to get you mega steps for sure
or an evening downtown stroll to look at the lights
your host may really appreciate some guidance on what you would enjoy doing while your in town
and may have some great suggestions
if you are the host and are having guests, and you currently have a habit of going to the gym or Y everyday-
ask about guest passes for the holiday
many gyms will provide a day or week for free- and if not, find out the pay as you go pricing and offer this to your guests as well

5 keep hands busy-
sometimes the before appetizer spread is just as amazing as the actual dinner.
be selective and then keep your hands busy so that you are not just sitting next to all the Hors D’oeuvres

this is where your water bottle comes in handy
volunteer to take the photos
babysit the little ones
or offer to do your relatives make up and hair
cut. Chop, or mix

6 have healthy alternatives
volunteer to bring food that is on the healthy side- fruit tray such as a veggie tray- for pre-feast healthy grazing
healthier way to make deviled eggs with non fat or light sour cream
bring a salad or healthy butternut squash soup or some veggie side dishes
most likely you wont be the only person at the party thankful for healthy options
even when I wasn’t on a diet, I always felt better when eating healthier food
Funny side note: Back when you were allowed to bring in birthday treats at school-
way back elementary school late 80’s, everyone’s mom brought in cookies or cake
I have always gravitated towards salads and veggies and my favorite growing up was ranch dressing
So my birthday my mom brought in a veggie tray with ranch dip and set it up like a buffet
the kids couldn’t believe it and at first were like “eww”
then everyone got in line and put different fruits and veggies on their plates and dips
and I got so many kids coming up to me afterwards that loved it and said they were going to do the same thing on their bday
I’m talking 2nd, 3rd, 4th graders ENJOYING fruits and veggies
It’s never too late to introduce healthy options to your little ones
you can also bring your lighter alcohol options if you know there will be alcohol
such as your 55, 64, or vodkas
don’t find yourself in a situation where you feel deprived

7 Enjoy yourself!
most likely if you are on podcast #26- you have been at this for a little while and are a smaller version of
yourself than the last time you saw family and friends you may run into this weekend
get your hair done, buy a new outfit, and go with confidence
people will be interested in what you are doing
be a great role model to others in your family, and be ready to be helpful and share your success story
remember to LAUGH
bring fav board game- apples to apples
allow yourself to be inspired
this weekend doesn’t have to be stressful
if you are driving or flying- I have a special treat for you-
I’ve recently gotten into another podcast which is a comedy true crime podcast- MY favorite murder
the hosts are 2 women- and they are hilarious! If they had a lawn and garden show I would listen just because
absolutely anything they have to say is funny
now a disclaimer- The F bomb is dropped quite regularly-
so if you are offended by this or have little ones in the car- beware – or bring earphones
and you will laugh all the way to your destination
and have a focus for once you get there
maybe your focus can be to make sure your family laughs as much as possible
and feels loved and special
or that you learn as much as you can about your elders
ask how couples met?
if anyone has met a celebrity and the story behind it
or tell true ghost stories
families that laugh together don’t kill each other
Have some great down time as well- pop in a funny holiday movie
weird movies- Tusk, what we do in the shadows, bubba hotep= laugh because they’re so stupid
funny older classic holiday movies= Xmas vacation, planes, trains and automobiles, polar express (kiddos), ELF, Bad Santa
How about gremlins or Scrooged or mixed nuts
remember to bring your 100 calorie bags of popcorn
and of course every Xmas season my family watches A Christmas story- which my orange cat is named Ralphie after

8 Remember to eat wisely before the big feast
you will most likely eat at least once leading up to thanksgiving dinner on thanksgiving
try to chose filling foods to get you through the day
I have found the following foods to be most filling:
soup
oatmeal
potatoes
eggs
cottage cheese
protein rich foods (sometimes go through McDonald’s and ask for the grilled chicken breast without a bun- filling)
and remember that water- saying it twice due to its importance

9 Have a feast game plan:
If you are the hostess- you are calling the shots and can do what you want
I will provide a link to some healthier delicious thanksgiving recipes on the show notes- go to Wlmotovation.com/26
including sweet potato casserole, Brussel sprouts, green bean casserole, butternut squash soup, etc
while you cook- you can use the Myfitnesspal app to enter in your ingrediants, save the recipe and meal and find
out how many calories are in each serving
you can even put the higher calorie food in small serving sizes pre-made=
such as cranberry sauce or gravy or dressing in shot glasses, or pumpkin pie already cut into thin single serving sizes
If you are the guest and do not have access to the exact ingrediants and calories per serving- do not fret.
You do not need to carry measuring cups and spoons in your purse in order to make sure you are not going overboard this thanksgiving
I have trick for your treats
there are many pinterest and instagrams and facebooks out there teaching you to eyeball servings from different parts of your hand
I find this method useless-
If I look at my hand compared to my husbands- his is double mine
also the results vary- some graphs say a cupped hand is 1/4 cup, some say a cup
I wanted to find real things to compare to that don’t change shape
here is what I have found:
1 tbsp= ice cube
1 shot glass or golf ball 2 tbsp dressing
1 ounce: 4 dice (cheese)
3 ounces meat deck of cards
1/4 cup= egg
1/2 cup: light bulb, hockey puck size
1 cup: baseball
Now that we can eyeball food serving sizes- I am going to go over some calories of average thanksgiving dishes- the calories may slightly vary depending on the
food prep and specific ingrediants but this is a good barometer to plan what you are going to be able to enjoy within the range you have decided

6oz turkey meat = 340 (6 ounces is like 2 decks of cards)
mashed potatoes- 1 cup= 237 (baseball)
gravy 1/4 cup= 25 (fill an egg)
cornbread (3×3″ square)= 198
stuffing (1/2 cup)= 195 (fill a hockey puck)
cranberry sauce (1/4 cup)= 114 (fill an egg)
green bean casserole (1/2 cup)= 150 (hockey puck)
sweet potato casserole (3/4 cup)= 285 (between a hockey puck and a baseball- several tennis ball- for me cant tell difference)
brussel sprouts (1 cup)= 56 (baseball full
butter roll (1)= 140
pumpkin pie slice= 316
ham (6 oz)= 300 (2 decks of cards)

Go in with a game plan- I eat what I want on thanksgiving. 1 serving. Sometimes smaller servings in order to taste more.
especially in order to have more of what I like- I will probably have 1 cup stuffing (favorite), skip the pie and cornbread
you can Plan out your meal- input into myfitnesspal before the meal so I know what I am eating.
for instance, the ham and turkey calories I mentioned are for 6 ounces, which is the size of 2 cards of decks
if I half the serving, I half the calories
then I chose to skip desert and have a couple after dinner lower calorie drinks
such as the 45 calorie fruity tooty spritzer
you can play around with different scenarios and serving sizes before hand in my fitness pal in order to figure out your plan
and there are always options for calorie swaps and healthier recipes
such as cauliflower mashed potatoes, add a green salad, bring your own dressing if you would like, make baked sweet potatoes in addition to the
casserole so that there is a healthier lower calorie option on the table as well- and add more veggie side dishes
I will also include a link for other healthy recipe options that I will be making on wlmotivation
healthy recipes: https://www.foodnetwork.com/thanksgiving/photos/healthy-thanksgiving-recipes

10 The rest of the weekend:
Get back to your healthy routine right away-
great low calorie filling healthy turkey soup which may hit the spot after everyone is still recuperating from the large feast https://www.allrecipes.com/recipe/130979/day-after-thanksgiving-turkey-carcass-soup/
serve with some dinner rolls and hits the spot
Many times if you have traveled for thanksgiving or if you have guests that have traveled- you are looking for things to do for another
couple days for entertainment
again try to get in your steps- black Friday shopping does the trick, going to a zoo or the park, hiking, depending on where you live possibly going
sledding or skiing
And why not start a tradition to be proud of- and Do something for someone else
after all its thanksgiving and we are taking time to stop and appreciate what we have and each other
get together food for food pantry
give blood
gather clothing, toiletries, blankets for shelters
help serve at a soup kitchen
bring firefighters toys for kids
donate to red cross
gather a box to send to the troops
fill a purse for a woman’s shelter or go a nursing home to help with holiday activities
If at any given moment of time you need cheered up- helping others is a for sure way to reroute your focus
and appreciate the gifts you don’t normally notice all around you

And now for the organizational type A’s out there: If you are going out of town: things to pack to stay on track
if you are able to get away to a gym:
earbuds
device (ipad)
charger
workout outfit and shoes
water bottle
2 gallon jug of water
oatmeal
snacks for road trip
outfit feel great in
comfortable shoes- walking
tums
vitamins and medication
salad dressing
100 cal popcorn
and your journal

Shop chop and roll this week is a sample day on thanksgiving ___________________________________
Shop, Chop and Roll Meal Plan:
Brunch: oatmeal, 1/4 cup blueberries, fried egg and toast with sugar free jam
Lunch: Chicken noodle soup
Snack: deviled egg, cup of baby carrots with 2 tbsp guacamole, 16 tiny pretzel twists, 2 tbsp cheeseball
Dinner: turkey, Brussel sprouts, stuffing, mashed potatoes and gravy, green bean casserole
Snack: Coffee with 2 creams
Calorie Content for the Day: 1631
_____________________________________

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Make sure to hit subscribe, we have some exciting podcasts bringing us into 2019 including:
Fitness
Fast Food healthy picks
special podcast dedicated to perfectionists
how to become your own diet coach
organizing and owning your day
plateau busters
and next week we will have a special thanksgiving edition podcast, of inspirational stories
——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
45 calorie Fruity Tooty Spritzer

From Daily Burn
https://dailyburn.com/life/health/healthy-thanksgiving-weight-loss-tips/

1 cup sparkling water’
2 ounces vodka
1tbsp grapefruit juice
6 raspberries
garnish with fresh mint

____________________________________________

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Podcast #25 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 25- REWARDS
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Bamboo Tree
Link:https://www.southwesternconsulting.com/roryvaden/blog/the-power-of-patience-combined-with-persistence-the-story-of-the-chinese-bamboo-tree/

This story can teach us so much
about patience
about persistance
and about how important the fundamentals are to our success
The fundamentals aka: the basic habits of our plan
If you have a week you don’t lose- please remember the bamboo tree
your week was not for nothing
it was teaching you more about the habits you are creating in order to make a healthier lifestyle a permamnt automatic part of your life
every week following the plan is getting you one week closer to these focuses becoming habits and an automactic part of our day
you have one more week under your belt of implementation
one more week towards creating your ideal life
your ideal lifestyle
and your ideal you
every week it will get easier and easier
until these habits are automatic and will feel essentially effortless
but you gotta do the work upfront to begin the process
to jump start the changes you need
to interrupt your pattern-
and reset your momentum in the right direction

which leads us perfectly into this week’s topic- rewards

part of the best life plan- is to make sure we do not feel deprived
and to HAVE FUN
and if it’s not fun yet- to figure out ways to make it fun
to hack the habit- so to speak

I use rewards to help make my weekly habit fun
and to track my weekly focus

rewards tie something you like or want to your week’s focus or habit

There’s a secret to setting up your rewards-
or at least one I have found that works for me=
reward your efforts
be flexible
and do not expect perfection
and don’t use food as a reward

So instead of saying- if I lose 2 pounds this week I will schedule a manicure
Say- if I implement my focus 5 days this week I will reward myself with a manicure, or make over

whats the difference? You are rewarding your efforts
you arent expecting perfection everyday
when you don’t allowing room for flexibility, your setting up yourself for failure
I know what goes through your head because it went through mine too
your worried it will make you lazy and give you an “out” for not implementing your plan sometimes?
I have found-
no, you will actually be pleasantly surprised that once you remove the guilt for not being perfect
and figure out a way to most of the time stick to your plan, and create these habits-
what you create is a sustainable lifestyle where you allow yourself to be proud of your
efforts, and actually enjoy the process
no one wants to feel guilt or shame. And we avoid it to the point that we quit things we may even enjoy in order to not have to feel it
If you have nothing to avoid- you wont quit
you may take a hiatus every once in awhile-
and that’s ok
but will be happy to come right back- that’s what you want

OK- stay with me here.
What do you associate with vacation?
What do you love and cherish about it that makes you look forward to it every year?
And if you havent had a vacation in awhile- what would you cherish about a vacation If you could?

I just got back from a wonderful vacation so I can tell you for me…
doing what you love everyday
being in certain different environments you enjoy
making wonderful memories
cherishing moments with people
I even appreciate things like new smells of shampoos and lotions in a hotel
wonderful welcoming smiles from people all around you that can make you feel pampered and special
enjoying new and unique cuisines and tastes and food presentation
If you go to the beach- one of my favorite things is eating seafood
being adventurous
getting to dress up
or maybe just having quality time with your loved ones
or just really appreciating something relaxing- doing nothing- giving yourself a break
reflecting on whats really important
breathing in fresh air or sea air, taking a nap in the sun

What If you thought of your healthy lifestyles changes and habits the way you think of vacation
as a treat to yourself
as time to spend on you
time to experiment with foods and tastes and cuisines
time to reflect and breath
time to focus on the positive, and appreciate aspects of your life
maybe being a little adventurous- trying new things
rewarding yourself with items you want
maybe even dressing up sometimes
doing what you love

Your healthy lifestyle has a ton of similarities to a vacation
it’s all about how you chose to look at it.
Look forward to your habits, rewards, and positive changes

do more of what you love
and is there a way to tie these things into our daily lives- to give us more of what we love?
You bet there is

2 ways to do this-
1. once you get through your 12 weeks best life book- your 12th week teaches you how to implement other habits into your life
you can implement anything you want
if reading is important to you and you cant find time currently to read-
do you think… there is a possibility… if you focused on creating a habit of reading for say 20-30 minutes per day
wrote down challenges and solutions to help create this habit, tracked it, and made it important… your weekly focus.
you could squeeze it in?
Maybe one of your challenges would be that you don’t have time. And a solution could be to free up your schedule
somewhere else in order to fit it in. If its important to you- you will find a way
you can do this for anything.

The second way to do this- is treat it as a reward.
reward yourself by buying that book you really want to read- or downloading it
or by giving yourself the gift of time to carve out from your busy schedule to read it and enjoy yourself

now another reward rule or side note to mention is:

We also don’t use food as a reward- if you want cake- eat cake
don’t use it as a reward
part of our program is learning how to have the food you want
and make it work within your plan
have cake instead of lunch
or take an extra walk
you can have cake!
You can have ice cream
you can make it work

calories in vs calories out
a twix bar is less calories than a veggie burger
twix bar= 286
bk vegies burger= 410
twix bars for every meal all week long may result in some nutrition deficiencies
but if you have a twix bar every day for just lunch, or a snack,
etc make sure you get in fruits and veggies and protein and other stuff
your body needs during your other meals
eat what you like
but have common sense

We are trying to get away from thinking of food as a reward, or a tool to use to feel better
instead use non-food rewards
now this can include maybe taking a cooking class- great reward
or maybe some kitchen gadgets which you can use as a reward
I had a week that I could not wait to earn my spiralizer
I’ve rewarded myself with food press to experiment with edible arrangements
and a field trip to whole foods or health food store in order to see what’s all out there for food prep ideas and created a reward one week to buy a sushi making kit and teach myself how to make sushi by watching you tube videos
although these are food related- it is not eating food as a reward- see the difference?

Picking your rewards is the fun part. Ask yourself what you want… what motivates you…
Are you competitive? Maybe signing up for a 5k could be a reward
Maybe you havent seen a certain friend for awhile because you were embarrassed about how much weight you had gained?
A reward could be making plans with that friend once you stick to a certain focus on a certain week.
or A comforter set, painting a room a different color, maybe even getting a tattoo to signify a conquered struggle you have faced.

Does materials things motivate you? Jewelry? Or maybe a night out without the kids?
Plan a date night for a reward.
If clothing motivates you like it did me with those cute clothes tucked away in my attic for 10 years-
maybe your date night could include wearing that strapless dress that you feel like a million dollars in?
Or wearing those cowboy boots and going country line dancing?
Or planning that vacation where you are going to swim with dolphins and hang out at the pool basking in the sun everyday?
and wear a bathingsuit everyday
A great blow dryer and make over
I found a blow dryer- rusk, don’t have to use a flat iron

The rest of this podcast is going to be reward ideas
remember to set a reward every week- rewarding your efforts
don’t skimp on this! You deserve it. You earned it.

Now You may feel silly giving yourself a reward for remembering to take your vitamins most days on your vitamin week- but this is improvement and we are rewarding your efforts.
In my movement week- everytime I took a 30 minute walk- I allowed myself a dollar store item.
At the end of the week I went to the dollar store with a certain budget. Now could I just walk into my dollar store and buy anything I wanted anytime? Yes. Technically I could. But it’s so much more fun when you EARN it.
No one is going to assign your rewards, you pick your own rewards for yourself

They don’t have to be expensive or glamourous.
Every other week (on my non-payday weeks) I would pick a reward that didn’t cost anything because I was budget-conscious (AKA: cheap)
AND there were some weeks I would really look forward to my reward and I wouldn’t earn it, so I would try again the week after until I got it. Don’t reward inactivity.
Make sure to keep that carrot dangling for yourself.
Make your rewards compelling to you
Even if it’s a night home with some great old movies and feety pajamas.

Reward your efforts- not your weight.
You will have times that you will have a plateau
You will have times you stall or retain water or hold the weight before a nice drop
Do not give up. Don’t think what you have done is for nothing. Think of that bamboo tree
and remember most times you have a nice weight drop, first you may have a little increase
Some weeks you will be surprised how much you lose and sometimes disappointed
Remember- no matter how long it takes to get there- working on habits, making it fun it doesn’t matter how long it takes because you aren’t torturing yourself
time to get out your notebook, or recorder app, evernote
part of my type A, perfectionist personality is loving to make lists- if your with me this is a fun list to make
reward ideas
i’ve tried to have certain categories which may or may not be helpful depending on what you find compelling
think of it like this= if it’s 9pm and you need another 20 ounces of water to get your water in, what will motivate you to get up and get another water to get in before bed?

free
See a friend
Open a facebook account
twitter, or instagram
Allow a photo of yourself to be taken
Clean out closet- donate clothes too big now
Make over- either from a friend, from your own products or a mall
pampering= paint your nails or toe nails, nice relaxing bath, hair or face mask
Field trip to health food store
new netflix show that is coming out= handmaids tale Hulu my current obsession
new book
See certain people that you havent seen in awhile due to embarrassment of weight gain?
Social media
New app-
Couch to 5k, push ups challenge app, sit ups challenge app, squats or lunges. Planks
Or my fave clothes app download your wardrobe

field trips
roller skating rink
bungee jump
ski
amusement park- roller coaster
vacation
park
ice skate
health food store
farmers market

budget
$ store rewards-
Nail polish
Decorations- any holiday
Certain hot teas or coffees
Magazine
Pens
Nail polish
Tupperware
Holiday decorations
Plates
Water bottles
Pill containers- vitamins
Fuzzy socks
Movies and workout videos
Dollar Tree workout videos= Biggest looser trainers Bob Harper and Jillian Michaels- loved biggest loser! Fave show
Sidewalk chalk
Glo In the dark necklaces and bracelets and sparklers
Candles
Bubble bath
Salad buffet ingrediants- sunflower seeds, olives, cheese, croutons, bacon bits, spices

Needed/ plan related items:
Scale
Zoodle maker
Nice knives
clothes
Best life journal reward ** FAVORITE 🙂
Get kitchen gadgets- see below
maybe lotion to minimize cellulite or stretch marks
Treadmill
step tracker
Thrift shop- $25 gets you an entire garbage sized bag full of clothing!

Ultimate:
vacation
bathing suit for vacation
Massage
going to a movie
date night
Paint your own plates
redoing a room or closet
one of my rewards was getting a wardrobe and a closet make over

Bracelet
New comforter
$40 paint for a room-

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Bfast burrito= canadian bacon ham sliced in strips, 2 egg white patties chopped, american cheese, onion and green pepper strips
Snack:pretzel rods with cheese, grape bunch
Lunch:side salad (italian and bacon bits), bone broth k cup, and grilled cheese panini
Snack: peanuts- 100 cal pack and apple
Dinner: chiken and dumplings canned soup 1 can, (2 servings) plus 2 pieces frozen pizza
Snack: chocolate and peanut butter smoothie= made with a tbsp pb, vanilla yogurt, cocoa, almond milk
Calorie Content for the Day: 1505
_____________________________________

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Don’t miss next week when we will discuss:
staying on plan when you go out of town vitals for surviving thanksgiving
& expectations for the holiday
——————————————-
Show Notes Bonus Features…

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Reward ideas:

Instant pot picture/ link

Cutting boards

Knives

Spiralizer

folding mat

vivofit2

fitbit

mason jars

kindle fire

fire stick

Eggwhich

Ninja Blender

Quesadilla Maker-

Panini Press-

Wok

scale

wide mouth mason jars

dressing tupperware

water bottle

potato cooker bag

lunch cooler

For this week’s shop, chop and roll:

100 calorie nut packs

Extreme Wraps

Keurig K-cup broth

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get on the VIP list, and a free link to the 24 hour basic journal page PDF download today:

Podcast #24 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: Q+A
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: from Russia with Love

Link:http://www.rogerdarlington.me.uk/stories.html#Story36

Moral of the story is …
challenge the teacher!
sent me questions
do what makes sense
don’t follow diets that will end up hurting you- psychologically or physically

So today I am answering some more questions you guys write in to me-
at the recording of this podcast I’m so happy to announce we now have listeners in 37 countries!
our last q+a podcast 5 weeks ago we were at 28
so thank you so much for listening and I think I will do another Q+A podcast again in another month or so, so keep the questions coming
I have really enjoyed hearing from everyone who has written in
you guys have some amazing stories you have shared with me
and without further ado, question #1

1
Leah in UK
I’ve tried several recipes on your show notes- thanks for sharing I appreciate you including this into your podcast. I always thought
healthy food was monotonous and you have inspired me to try new things. Where do you get different food plan inspiration and have
you had any food plans you hated after you made them for a week and if so then what do you do?
Very great questions
I do sometimes get sick of what I eat- if I try something new and didn’t really like it. Normally I’ll have a plan B
like subway. Or Wendy’s chili and baked potato
So my 9-5 is on the road and I can usually always find a fast food restaurant that I can go to, I have a list
of FF restaurants and healthy choices with the calories I keep on me- which maybe I will actually do a podcast on-
thanks Leah for the idea
and my go when when I’m at home and my dinner doesn’t turn out well or if my son and husband just want a pizza or something I don’t want
is soup. I’m a soup hoarder. I love canned soup I can just microwave- very filling and low calorie
I eat the soup usually with a baked potato I also cook in the microwave in my potato bag cooker or a salad from my makeshift fridge salad buffet drawer
which I talk about how to set up in podcast #21- Food prep
So – where do I get my food plan inspiration…
honestly I do go out to eat often on the weekends- I find inspiration trying new meals
I recently went to a mexican place- and I try to get something healthy- I love seafood and chose the Hawaiian fajitas
which I chose to eat without the tortillas- and it came out in a pineapple made into a bowl- it was the coolest thing!
so I may have to search online how to cut a pineapple into a bowl for a future dinner idea at my house- Chez Has
I also have my 3×5 cards I make for every meal so sometimes just looking back through them helps spark an idea or remember something I liked and want to eat again
Pinterest is another great resource- when my son came home from NY where he went this
summer to film skating clips, he was suddenly asking for acai bowls-
so I just googled acai bowls and many recipes popped up that I could scroll through
instagram is another place- I love photos of food inspirational- my fave is buddah bowl recipes
its like food porn
and I think of things throughout the week before that may sound good that I want to try the next week.
If this week I have a large salad for lunch, next week I may want a sandwich.
it’s really just whatever sounds good
If you haven’t done it- get the myfitnesspal app- when you first log in they have several
blogs they highlight and so, at times this will feature recipes within a certain calorie range
or for a certain meal plan which is never disappointing as well
and if I ever find myself in line at a checkout next to magazines- I pick them up and skim through sometimes which can provide
meal plan inspiration too
And of course other people’s cooking. My mom is a great cook and I learn from her still all the time,
also friends dishes from potlucks or parties- I beg for recipes all the time
And I have a kitchen gadget fascination if you haven’t noticed- so I turn to Pinterest and google for recipes all the time for
specific kitchen gadgets- like my
spiralizer,
instant pot
slow cooker
fajita maker
air fryer
waffle maker
and panini maker

2 what is your fitness routine? You haven’t mentioned specifics about fitness besides that you treadmill
jessie in Gatlinburg
I count my steps and have a step goal- I aim for 10,000 steps for day
I hate running- I’m almost 41 and not 21 anymore so I want to be kind to my knees and hips and joints
but I do sometimes do the couch to 5k workout- I have no shame I will do week 1, day 1 for months
it’s like interval training because you walk then run then walk then run and its great for getting your heart rate up
I also have a routine everyday I do for strength- I do sit ups, push ups, squats and my least favorite lunges
and sometimes I will do yoga- I can do it right in front of the TV with my pocket yoga app in my living room
and my family just ignores me while I balance and stretch it out- a 30 minute session goes by really fast
currently that’s what I do- my minimum daily workout is a 30 minute treadmill walk and a 5 minute isometric strength excersizes
and I love to dance, so if I get a chance and no one is watching I will try to dance it out- mostly done now in my car from the waist up

3 Jedi mind tricks to help us write it down when we really “Fork” up
do you have a trick to how to write down crap meals?
its so hard to put the pen to pencil and be that brutally honest.
especially when I really have screwed the pooch
Christy from yellow springs
I know it’s hard because we want to make our self proud which is why we love writing it down when we make good choices
but as soon as we overeat- we usually don’t write it down and essentially quit for the day
writing it down for some reason makes it more real to us. We have to look at it. We have to look at our mistake
and when we don’t write it down- we can ignore it happened, and start over
So I am going to hold your hand here and we are going to jump into common sense land real quick
what happens if we over eat and don’t write it down?
we ignore it happened
we ignore the mistake we made
we still consume the extra calories
we feel bad we messed up our plan
and we probably make the same mistake again and ignore it again

now if we overeat and write it down
we can take a look at our mistake, own it, AND be proud we took initiative to write it down
by writing it down we can take a look at the circumstances, and study it… maybe we have details after a couple weeks of several
overeat sessions… and we can take a look and see… was it because we had a certain cereal that morning? Because we had presentations that day?
maybe something sugary set off cravings. We have data to look at if we track it.
We have the ability to FOCUS on solutions to our challenges, instead of bullying and shaming ourselves.
That was important so I am going to repeat it
We have the ability to FOCUS on solutions to our challenges, instead of bullying and shaming ourselves.
So if you are having trouble writing down your not so favorite meal choices- look at that as one of your challenges
brainstorm solutions to that issue
how can you write these days and meals down and feel proud of yourself?
Maybe you could attach a reward to give yourself if you track everything this week
you may need to write on a sticky note to remember not to shame or bully yourself, but to pat yourself on the back
when you write down the not so great moments
you are now aware of your actions
choosing not to write them down, is the same thing as choosing not to change
choosing not to lose weight
it is not a lack of will power or a failure- it is in fact part of the journey and a challenge we all have to face within ourself
if you are overweight- you have this challenge at one time or another
you will not always be perfect. Your journal pages will not always be pretty
What makes you engaged in your weight loss, and dedicated to a more healthy life
is you ability to look at your own challenges and be willing to find solutions
without guilt
without shame
without you bullying yourself
no amount of will power or motivation can create a you that has perfect journal pages the rest of your life. It wont happen
Be kind to yourself
and reward yourself for being brave enough to write it down. When you start looking into your actions from a scientific research curious
point of view- you can see things clearer, from a new perspective, and are able to then create alternatives and modify your behavior

4 alcohol
Pam Boston

I cant believe you allow alcohol on your plan- that’s amazing! Where have you been all my life?
Well thank you Pam.
So- to clarify- this is not a “Diet Plan”
IT is a life style plan
When I started this plan- I did so to incorporate the healthy habits into my life I would need in order to lose weight
which worked
I also wanted to make sure anything I did I would be willing to do the rest of my life, because I didn’t ever
want to have to diet again
I wanted to do as little work as I could to implement habits that would then just be automatic so I didn’t have to think
about it and it wouldn’t be hard
So eliminating food groups or certain foods or activities was not an option
I wanted something that fit with my life
I have alcohol on occasion socially and I have found ways to be flexible in order to make sure I stay within my calorie budget
like Miller 64 (64 calorie beer), Or budselect 55 which is even better
add a lime and it tastes like corona
vodka and flavored water, or
vodka with water and a sugar free crystal light packet
bloody mary with vodka
or virgin bloody mary with spicy v8, celery stick
And I often have a couple drinks then order coffee at the bar- I love
coffee and a caffeine buzz to keep me awake if it’s getting late is sometimes just the ticket
also through tracking I know I can have 2-3 beers but if I have more than that I will have a headache
so as always- make sure you are tracking your drinks and how they make you feel

5
weight every day?
Tia in Fairfield

yes- when actively loosing
may skip a day here or there
for the most part
such a range
saw a good instagram post on this
up or down 3-4 pounds within a week
happy scale averages it out- can predict your weight
and weight loss within a certain time frame
things like salty or canned foods, alcohol, time of the month and your #2 activity may play a huge role in your weight.
Happy weight averages it out to show you your progress over a weeks time
for instance, if I start lacking sufficient fiber- walk around feeling like about to have a poop
baby for sometimes days which does affect my weight and comfort level
So make sure to not be disappointed- your weight is supposed to fluctuate
Do not let it ruin your day if your weight is up a tad from yesterday,
I always noticed my weight rose a bit before it took another nice dive

6
vitamins
you mentioned multi vitamins in the habit podcast episode- what do you recommend and take? What all supplements and shakes do you do?
I buy store brand vitamins
from Discount drug mart or Aldi vitamins
They work for me
My son has gummy vitamins- juice plus which is an excellent brand
he swears by them and says they make him feel great
And we have a family member who sells them so it’s a win win
I also take fish oil
and vitamin D- which I found out I was deficient in- as are most middle aged women in the Midwest
Also I add in a probiotic supplement to help aid my digestion
Also I take magnesium and a biotin chewy- for longer nails which I end up breaking almost immediate
that’s my supplement haul
now before you start something- bring all your meds and supplements into your doctor
and make sure you get the ok, you may have medications that counteract with some
supplements, and be sure to take other medications prescribed by your physician
as far as shakes and things-
I recently started adding a protein powder to my smoothies and my sons smoothies
I wasn’t excited about it at first because some protein powders are heavy in calories
so I went on the search
and I found one that is 100 calories for a scoop of chocolate flavor- Atkins brand I found at discount drug mart
IT was only 10$.
I bought it just to add a chocolate flavor to my smoothie.
What was funny and unexpected was it ended up keeping me full for so much longer than I expected and what I was used to
so those 100 calories I have found are very well spent

7 Donna- San Francisco
too many calories- anxiety

it gives me major anxiety to even think about eating as many calories as you suggest- I guess I’m stuck on the old fashioned diet rules
you mention. But wont it take longer to lose weight at this higher calorie amount?
I understand the calorie deficit idea
so whats the average loss rate?

OK so the entire idea of our plan is to create a habit.
Your habit around your calorie budget- is to learn to eat for the body you want
your calorie budget is the amount of calories you will need each day at your ideal weight
so you are learning to eat the amount of food everyday that you can have so that you don’t have to diet
your body will catch up
and your less likely to feel deprived and quit if you are eating this amount
I was about 75 pounds overweight, and lost an average of 2 pounds per week- for the first 50 pounds.
You don’t want to lose much faster than this- your skin wont be able to keep up
and trust me you will want to bring your skin with you
You need to get to the point, where you want to lose weight, even if it takes awhile.
if you are just looking for an easy temporary fix- this isn’t for you
be willing to lose weight- no matter how long it takes

8 Alisha- Sunny Santa Cruz
I feel like I need filling foods since I am eating less. What are your favorite filling low calorie foods?
popcorn- 100 cal bags- feels like you get a lot of food
soup- especially chicken noodle or broth based
baked potatoes- bags- potato 110 calories, serve with salsa
fairly large low cal salad- butter lettuce, bacon bits and fat free italian and a couple halved cherry tomatoes- 56 calories

also depends on the season-
spring & summertime-
tomato- super low cal, sliced with some lite balsamic vinaigrette, salt and pepper sprinkled on top
gazpacho- recipe on Wlmotivation.com
spinach salads with strawberries, maybe feta or goat cheese
foil pack veggies- spray Pam or spray oil in tin foil or put a little oil and add cut up squash and zucchini,
maybe mushrooms if you like them, you can add potatoes if you want, onion, any veggies you want.
salt and pepper and any other spices you want
you can do these right in the oven or on the grill
and of course the smoothie I talked about earlier- add a scoop of protein powder and it can keep you full longer
protein tends to help me stay full longer
I make these by combining 1 cup almond milk- 30 cal with 1/2 cup nonfat vanilla yogurt 50 cal and a cup of frozen fruit
which is about 60-70 calories- add in your protein powder, 100 calories more= 250

fall and winter
sweet potatoes
chili- healthy
tacos salads
buddha bowls
zoodles with pesto or tomato sauce
chicken breast- 120 cal for a breast
bean soup- in shop chop and roll this week
oatmeal- 100 cal packs
spicy v8 can (tiny can) 30 calories you can drink from a wine glass and have some olives or pickles attached to a toothpick to imitate a blood mary

9 Jackie from Minnesota
Wrote a very sweet email to me and mentioned she could not find the best life book on Amazon
that is because… it is Not yet out- publication is taking longer than I expected
I am hoping by the first of the year but rest assured I will definitely let the VIP list know when it is out
we chose to do some extra editing and I wanted to get it just right
which pushed back production a bit
right now we do have food journals available on Wlmotivation,com, but the actual Best Life book is not yet available
Make sure to sign up for the VIP list
at Wlmotivation.com
You get a free PDF 24 hour kick start journal page and I email you maybe every 2-4 weeks or so

That’s it for today- please if you have any questions or comments send them over
I look forward to hearing from you- I’ve heard some great beginnings of success stories and cant wait to
see and feature if you give me permission some of your before and after photos
which reminds me- make sure you take those before pictures!!!! You will want them- I promise

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: smoothie with chocolate protein powder

Lunch/ Brunch: potato medley- sliced russet potato, hot sauce, onion, green pepper and salt and pepper with a tbsp of salsa and a tbsp of lite sourcream
35 cal toast sandwich with egg white patty and american cheese

Snack: banana
Dinner:Bean soup
Snack: ice cream sandwich
Calorie Content for the Day: 1556
_____________________________________

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.
.
.

Don’t miss next week when we will discuss:
Weight loss reward ideas

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Bean Soup
serves 8
385 calories per serving

– 2 cans Great Northern Beans
– 1 can black beans
– 1 can light red Kidney beans
– 18 ounces ham. chopped up- (I use the Aldi spiral ham in the deli section)
– 1 stick butter
– 1 onion chopped

Dump all in slow cooker for 4-8 hours

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

Spicy v8

Keurig K-cup broth

Spiralizer

vivofit2

popcorn 100 cal bags

Eggwhich

Ninja Blender

Panini Press-

Instant Oatmeal packs-

Wok

scale

potato cooker bag

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get on the VIP list, and a free link to the 24 hour basic journal page PDF download today:

Bean Soup
serves 8
385 calories per serving

– 2 cans Great Northern Beans
– 1 can black beans
– 1 can light red Kidney beans
– 18 ounces ham. chopped up- (I use the Aldi spiral ham in the deli section)
– 1 stick butter
– 1 onion chopped

Dump all in slow cooker for 4-8 hours

Podcast #23 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 23- Habits
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: A turn of the screw
Link:http://www.rogerdarlington.me.uk/stories.html#Story50
Moral:
Sometimes we feel lost, not knowing what exactly we need to do in order to get what we want
weight loss has been life that for so long
it seemed like an unobtainable goal that mocked you with every movie and TV show and window mannequin
infomercials about workouts you couldn’t even attempt without the squad being on alert
and every store and magazine and new alert about a new diet
or powder
or supplement
or surgery
guaranteed to change your life
which turns out to be another expensive mistake and heartbreak
I decided to turn off the infomercials and fake news commentaries and wear blinders
to not allow myself to get distracted by any more gimmicks
weight loss happens one way
A Calorie deficit
that can be done the multitude of hard ways that have been invented including fasting
removing entire food groups, even forcing your body to do unhealthy unnatural things, like speed up its heart beat, and prolonged diarrhea
The easiest way I have found to lose weight- is to develop a certain set of habits

Healthy Habit based common sense
baby steps adding one habit at a time until it is automatic
easiest way to change your life with the least amount of effort
we have discussed several habits on the podcast that are imperative
This episode we will discuss what I believe are the top 10 most important habits to implement into your life in order to lose weight and
keep it off, not only that but improve your life to have the best life possible

1 tracking
it all comes back to this
the most important habit
why is it so important?
it keeps you accountable for what you eat- part of it
also allows you to see if this then that… very scientific
most likely if you are like me- you eat a meal- until you cant anymore.
You enjoy it- and eat until it’s gone
usually wishing you could eat more before it is gone or until you are stuffed or to a point that is socially acceptable
after you eat- you become uncomfortable- too full, and maybe some physical things start to happen like uncomfortable stomach
pain, heart burn, bloating or the horrific gas
then you feel sluggish, lack of energy throughout your day, until you begin to crave more food
then the cycle starts all over again
perhaps you have had a food journal before to track things like
calories, or way back- fat grams, or points
maybe even colors or food groups
So the Best life journal is going to go a step beyond what you have previously looked at
we are tracking the time you ate, what you ate, and how that food made you feel
you are going to start to notice the after effect of eating certain foods.
sometimes this will be a good thing to know- if it kept you satisfied for hours
sometimes it will make you feel sick, or cause more cravings- and you will start to notice patterns with this food
then you can have awareness of this after effect before you eat this certain food-
the first week you start the best life plan, all we are tracking is time ate, food eaten, and how it made you feel
eventually after 3 weeks on the plan, you will add in actually tracking your calories, then after you have a little more
than a couple months in- you will start to track your hunger
within your tracker- you can also keep your other habits organized and have a daily reminder and checklist
and of course we will also keep track of our weight, and how our food choices contribute to that

if you woke up tomorrow with you ideal body
and continued to eat the way you do now
you would gain back your weight and be right back to where you are
its science
currently if you weight more than you would like, it is because you consume more calories than you need
tracking plays such an important role for so many reasons, one reason is so we can pinpoint
where our overeating comes into play
so we can fix it
is it grazing throughout the day the extra calories are coming from
is it too large of portion sizes at certain meals
binging after having certain thoughts or after certain circumstances
or having ravishing cravings that are triggered by a certain food
whatever it happens to be- it is fixable
there are other alternatives
we can figure this out
but we need to know what we are fixing exactly
for that, we have to write it down
if you are willing to accept it happened
move past the shame and be ready to go right to solution mode
this is when your life changes

2 water
I didn’t realize how important this habit was until I completed my week 2- adding water to my diet
I drank probably 6-12 diet colas per day
No wonder I had my gall bladder out when I was 20 years old
I NEVER drank water
So I dreaded this week
I followed my plan & tried to make it fun by adding flavored powders, fruit, straws, and I drank my water with ice
and warm, and from a straw, and sometimes from a wine glass
I spent a small fortune on many different expensive water bottles that I never use now
So I learned we need to drink 1/2 our weight (in pounds) in ounces per day.
If you 200 pounds you drink 100 ounces of water
So I told myself once I got in all my water for the day- I could drink whatever I wanted
Something really funny happened this week
I quit drinking cola
and I’ve never drank it since
I didn’t even mean to quit it- but it definitely saves me money
and I don’t have chromic kidney pain anymore
and I don’t have crazy starchy cravings out of nowhere
Now don’t get me wrong- I drink caffeine!
I drink coffee and iced tea
and Amino Energy powder in my water when I workout
I drink alcohol occasionally
I’m not saying you need to quit diet cola
I pride my plan on the fact that you can still eat and drink anything you want- as long as you track it and stay in your budget
I’m just saying this is what happened to me
because I really started craving and liking water so much
something I never thought would happen
just didn’t even see it coming
but it is the best thing you can do for your body

3 Aiming daily for your ideal calorie budget
so we are learning the amount and types of food to eat for the body we want
by taking accountability for what we put into our body- we have become aware of our choices
but also important is how much we are eating
so finding out how many calories we need for our ideal weight
and aiming for that calorie range
we will develop the habit of eating the amount needed to be our ideal body weight
if we eat less than that amount- it’s no longer a habit- it’s a diet
and it defeats the purpose of developing a habit for a lifetime
this habit is so important because- who wouldn’t want to be their ideal weight and never have to diet again
this is the only way to do it
starting this habit now will ensure your weight loss
and maintenance
no matter what- once you get to your ideal weight if you don’t eat within the calories required to maintain that weight
you will be in trouble
it’s best to start this habit right from the start
eat for the body you want

4 vitamins/ medication/ health
see your doctor, get a check up
get blood work done and know your cholesterol, blood pressure, pulse
preventative care is a no brainer
it is imperative
talk to your doctor about supplements you may require

bring with you to your doctor all your medications and supplements
your vitamins
and for the love of god-
stay away from the fat burners and metabolism boosters that are both over and under the counter
take it from me- someone who is still paying off cardiologist bills
it is not worth it
and you do not need it
you will become either sick of it or immune from it after awhile anyways and will be right back here ready to do it the right way anyways
so just stay away from it- save yourself money, time, and just save YOURSELF…

5 5th habit is FITNESS
start out in week 5 in the best life plan- working on getting more steps per day
equivalent to a 20-30 minute walk everyday
this can be accomplished anyway
2 10 minute walks
or just being more active around your house as opposed to going home and laying on the couch from 5-10 pm
a daily step goal is the best way I have found to track my fitness
it becomes a habit to get up more, walk more, be more active
this is something you can improve upon when you feel more comfortable
such as riding a bike, yoga, hiking, join a softball league maybe, caving, swimming, dancing
golfing, climbing, kayaking, skiing- or whatever it is you enjoy.
The more we move- the more calories we burn, and the more fit our body will become
I now have a habit of getting up and using the treadmill first thing in the morning- because I enjoy it now
If I sleep in and don’t have time to use it- I feel off all day
I then check my steps after dinner and depending on how active I was that day- I may or may not need to move a little more that evening
I can get steps in by going to the grocery store- believe it or not you get in quite a bit of steps walking through those isles!
I may take my dog on a walk or mop my kitchen
And if all else fails- I have been known to march in place in my living room while the rest of my family pretends
this is normal and continues watching TV
If Richard Simmons can do it- I can too
So habit #5- is to track your steps daily and aim for your personal step goal
10k is a good number to aim for
if you are just starting out- figure out what is your normal average step goal- then just add 2500 to that #
until you can step it up

6 food prep/ organization
this is setting yourself up for success in your upcoming week
you will greatly decrease your likelihood of overeating these meals- already planned and ready for you
It’s like creating your very own personalized TV tray meals
podcast 21 is all about food prep how to
acquiring this habit helps you stay organized and stick to your plan- period
you will get better and better at it
until you being to look forward to this as well
it’s just like grocery shopping
you may not love it and celebrate going to the grocery store
but you are sure happy you did

7 Attitude
We have had a couple podcasts on attitude, podcast 8 and 17
we have learned that depending on what we focus on will be our reality
if we focus on all the doom and gloom around us- that’s what we will see
if we chose to focus on what we appreciate, on the positive- we can enjoy our lives and be happier at any given moment
I recently went to a football game and was next to someone who was a fan of the same team I was
We started out the game slow
When the other team scored a field goal- and we were down by 3 in the first quarter, with plenty of time
to come back, this person began complaining about the coaches plays, the team, the quarterback not
running like the last one did, anything he could think of to complain about- he did!
I was at the same game, watching the same team, rooting for the same coach.
I noticed how fast some of our players were when they caught the other team before they scored
I found respect for the coach standing up for his players and also taking some out
when certain decisions they made were unacceptable- as he should
And do you know what… they won.
Did they win because my neighbor complained? No.
Did he enjoy his experience watching the game? No
He was miserable. Yet our team had an incredible comeback in the 4th quarter. And they won
Making sure your focus is in the right place is a habit
it will take time to work on it- catch yourself when you start to stray towards negativity
but having awareness of yourself, your attitude, and your mood is a habit that will improve every aspect of your life
and taking ownership of what you chose to focus on, and your actions
is how you let go of excuses and begin really living the way you were intended

8 The 8th habit which will not only help aid weight loss but also all other things you want to accomplish in your life
Is trying one more time
So many times when a diet is broken- it happens because someone has a day they don’t want to write down- which they look at as a fail
and if they fail one day- they no longer have an A+
a perfect score
it’s All or nothing
and nothing is chosen
But the reality is…
we are all going to have those fails sometimes
they only way you aren’t going to fail sometimes
is if you don’t try at all
and how silly is that really- if I cant be perfect I don’t want to do it at all
I don’t want to write it down, where no one else reads it but me
and I quit.
We beat our self up, talk negative to our self then turn to food to make our self feel better and our situation gets worse
So just for fun- let’s say Martha try’s a new diet
she does amazing Monday thru Wednesday- then messes up Thursday
She decides she is going to try again, next Monday since that’s the only day you can start a diet and she has to do it all over again
because you cant have one messed up day in your week, right?
Plus this way she can eat whatever she wants the rest of the week
She stars again Monday then messes up Tuesday
Then throws in the towel- that’s it she cant do anything right
Does this make any sense??
First of all- writing down imperfect days are key to figure out what it is that causes imperfect days
Sometimes the answer is just life
or sometimes you can start to notice a pattern
Wouldn’t you love to know what causes you to have insatiable appetites sometimes- in order to avoid it?
This is the chance-
and one day off plan- is not failing
no more waiting till Monday- that’s one of my favorite diet rules that makes no sense
it’s a ticket to procrastinate
we need to retrain our brains to look at these things we used to call “failures” as obstacles
then in a kind way, brain storm solutions to overcome these obstacles next time we run into them
develop thicker skin
In the best life plan- we do this by putting ourselves out there everyday
we get good at getting no’s and keep going
starting out small- asking for a discount, asking our teenager to vacuum-
we seek out someone saying no to us, 2x a day
sometimes getting a pleasant yes
and we get braver and braver until we are out there asking for what we really want
even when we know we may get a No
Even if we may “Fail”
We can still go after it
So this habit- it getting good at trying one more time.
seek solutions to obstacles
not quitting
try again

9 sleep
Sleep is so important and most adults do not get the recommended 7-8 hours per night
when you don’t get enough sleep
your hormones go bazurk
one of your hormones causes you to feel hungrier by ramping up your appetite
and another one will hoard the calories you consume and store them as fat rather than burn them
it’s a double dose of disaster you want to steer clear from
We talked in the Q+A podcast #19 about sleep a bit
I had a plateau that was busted by sleeping more
I had no idea the affect sleep had on my ability to lose weight
this one is simple- go to bed at a decent time
The “sleep with me” podcast is great to help you fall asleep
The “sleep pillow” app has relaxing sound machine type sounds you can play
It’s just like anything- the hardest part is the first couple days getting used to going to bed earlier
then it becomes automatic and your body will adjust

10 environment
clutter
Do you have clutter in your life holding you back?
We get distracted from our goals easily as humans
Look around
are you organized or messy?
Does coming home stress you out?
Do you have a to do list in your home as long as your work to do list?
Do you feel like housework is never done and like you cant possibly start
one more thing until you get the house together?
you may need a better routine to organize your needs
just like for our bodies, we make changes in baby steps
We go through a week in the best life- going room to room and cleaning out
everything, only putting back what we love and find useful
everything that doesn’t have a space, doesn’t deserve a place
then organize into one of 3 piles- trash, donate, or sell
stop distracting yourself with your own crap
I’m not saying become a minimalist-
I’m saying- let’s get organized, then create a routine to stay that way
if you have others that could help-
delegate
your future son or daughter in=laws with thank you for teaching the kids how to clean
or cook
or fold
make it into a game
make it fun
draw chores then have a timer
then make sure to have a daily routine
for little things that will be helpful
pick up before bed- it will be a great way to get more steps
make your bed in the morning- spray bath and bodyworks pillow spray on your pillows to
make bedtime more enjoyable
do your dishes everyday, and one load of laundry to prevent things piling up
have a dedicated day or days to catch everything else like the mopping, vacuuming, bathrooms, etc
coming home to a clean home
not being distracted- mentally or visually will help you stay focused on your goal
Stop using your house as an excuse- prevent overwhelm
clean out the clutter
_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Bob Evans Croissantwich breakfast sandwich- egg patty, sausage on a croissant
Lunch: french bread cheese pizza
Snack: 4 bagel bites
Dinner: sweedish meatball lean cuisine and 1 piece of texas toast
Snack: cheese ravioli- lean cuisine
Calorie Content for the Day: 1590
_____________________________________

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Question to consider until next week…

If you could pre-program your dream before you go to sleep- what would you program today? Click To Tweet

Don’t miss next week when we will discuss:
Our Q+A Podcast #2
——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Podcast #22 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 22, Dieting on a budget
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The group of frogs
Link: https://www.upliftingstream.com/the-group-of-frogs-encouragement-story/

The moral of the story is:
keep going
don’t look back
don’t allow anyone to derail you
don’t allow yourself to make up excuses to give you an out
to relieve temporary pain in order to give yourself short term pleasure
and as far as the excuse: I don’t have enough money to eat healthy
This is not valid…
I guarantee you do
You will probably even SAVE money

Welcome to Dieting on a budget
we touched on this in episode 9- popular weight loss excuses
many people think they will need to go to expensive health food stores and supplement stores
hire a trainer and diet coach and personal chef
maybe even a personal assistant that can walk around with you and slap the food out of your hands
Have you ever looked at thin celebrities and think they can stay thin or lose baby weight since they have so much money
Unless their money goes towards liposuction
they have what we have
24 hours in a day
ability to count calories
freedom to focus on anything they would like to focus on
and arms and legs and lungs just like we do
you may argue and say they have access to the best fitness instructors and cooks money can buy
if you have the internet, or access to you tube- you do too.
Once you drop the excuses, you will start seeing progress

I can tell you honestly- I spend less money since acquiring my healthy habits
For a handful of reasons
1. I “pack” more
I premake all my meals except my dinners on Sunday for the upcoming week-
takes guess work out of what to eat when hunger strikes to stay healthy
packing is almost always less expensive than buying
for example- even if you think it might be cheap- if you swing through fast food
and order a drink and something to tide you over- you are normally spending 4-5$
for that amount you could buy a tub of hummus, a bag of baby carrots and bag of celery and have snacks for the entire week
or a bag of apples or oranges or pears and a pack of 5 individual 100 calorie peanuts
or a pack of string cheese, carton of eggs to hard boil, AND bunch of bananas
all for under 5$ for a week
AND all of these options are most likely healthier than those chicken fingers, or those fries or milk shakes at the drive thru
2. The second reason you save money- you eat LESS
I used to look at my bank statements and I was amazed sometimes at how much I spent at fast food, gas stations, and restaurants
all throughout my week
because I was always hungry (not physically hungry, emotionally hungry- discussed in podcast 20)
and it was habit to give myself food when I wanted to make myself feel better. And looking back- I must have felt bad a lot
3. Less ordering in due to inadequate planning, organization mishaps, or low energy
For me- we ordered in and ate out often because I didn’t have energy to cook- to stand in the kitchen for a half hour or an hour after work
was way too much for me. I timbered over onto the couch after work and barley moved
until bedtime
as your healthy lifestyle unfolds- your energy explodes and you will have time and energy to plan and prepare your meals
plus if you begin food prepping (discussed in deatil in podcast 21) which not only smart for your wallet, but also you waistline,
your stress levels- and your time management
4. You wont buy as much impulse junk walking through the isles
you will have focus and intent when shopping

So if you are brand new to the BEST LIFE weight loss approach-
Either because you just stumbled across the weight loss tiki podcast or you are reading the Best Life…
Weight loss plan for the first time and purposely sought out this podcast-
either way- the entire idea for the plan is to baby step lifestyle changes
by focusing on one habit to implement at a time
for a minimum of a week, until it becomes automatic.
One they are automatic, they become habit, and these specific set of habits will allow
you to be at your ideal weight AND have the best life possible

So we will walk through getting you started in your new healthy lifestyle,
and what you will need to invest financially per habit
for your first month or so

Week 1- is all about Tracking
get used to writing down everything you eat, the time, and how it made you feel
week 1- we don’t count calories
week 1- we don’t look at fat grams or micro nutrients
we don’t require deducting food groups from your diet or emptying out your fridge and pantry
there are no cult-like bans on beauty products that you may absorb fat from and you wont be required to chug laxatives or use special enemas
you just write down everything you eat and drink- then how that foods feels in your body
pay attention- did it give you gas, make you bloated, make you jittery, or satisfy you for hours?
Penny saver budget for this week= is $1 (that you may have to spend for a notebook at the dollar store if you don’t have one sitting around you can use)
Splurge cost- if you want to spend more- you can purchase a best life book or journal at Wlmotivation.com

Week 2- You will be focused on tracking just like last week, and if you did well with tracking,
you will add in water
get 1/2 your body pound weight in ounces
track it in your notebook, too
you can drink other things as well, including alcohol, soda, coffee whatever you want-
just make sure to drink your required water per day- anything else is extra above and beyond
penny saver budget for this week= free- if you have clean water to your house- you are set
most fridges now have a filtering system with ice and water dispenser on the door
if you cant stand the taste of water- you may want to add some lemon wedges to your water,
a bag of lemons is under 3$ at aldis
if you want to splurge- you can get a nice water bottle- Walmart has the knock off Yeti cups
with a straw, and a britta pitcher so that you can filter your water and keep it cold- all for under $40
I can’t tell you how many times I wanted to lose weight in the past and would go buy very expensive water bottles
then I hated the way they worked
and it was a huge waste of money
there are so many different kinds of water bottles out there
if you have a goodwill or thrift shop near you with housewares- my best penny saver advice is to go stock up on water bottles there
you can buy water bottles for cheap- and you wont feel bad if you end up not liking the way some work

Week 3- This is where we begin eating for our ideal body
we look up the calories needed at our ideal weight, and this is the calories we aim for each day
we add tracking our calories to our journal, in addition to the food we eat, time we eat it and how it makes us feel
This is where some people will say they cant afford a healthy lifestyle, and again, couldn’t be further from the truth
we are going to cheat a bit this week and do our shop chop and roll early, and times 3 for 3 different food plans
and not only discuss the calorie budget, but also the monetary budget
First look at your own bank account, how much are you currently spending on food every week?
add up the grocery store items, convenient store purchases, fast food, take out, and farmers market buys
How much are you spending on food for yourself for one week?
Here is example #1 for thrifty shop chop, and save

Dinner Choices

OK now if you are a foodie and like the shop chop and roll grab your paper and pen cause this is the motherload
I have 3 weeks of meal prep options- that are healthy AND cheap
And 4 different dinner options to chose from each evening.
The dinner options are the same for all 3 weeks, and include enough ingrediants to make each option twice a week

So I will go through the 4 dinner options first,
Then I will share the 3 meal prep week’s og Breakfast, snack, lunch, and snacks
plus calories for each meal and weekly grocery budgets for each week
including the 4 discussed dinner meals

Dinner Choice A-
fish- salmon 207 3.79 3.79
rice- faux fried rice with eggs, veggies 205 1.29 1.29
egg (1) fried in with rice 70 0.89 0.89
soy sauce 25 1 1
broccoli 20 1.59 1.59
with american cheese melted 35 0.99 0.99
salad- see below 114 8.04 8.04
16.59 16.59
Salad details
spinach 10 1.59 duplicate
bacon bits 25 1.29 duplicate
lite balsamic vinegrette 30 0.89 duplicate
cherry tomatoes x3 9 1.79 duplicate
onion 10 1.59 duplicate
crouotons 30 0.89 duplicate
114 8.04
676

Dinner Choice B
keilbasa 180 2.29 2.29
potato- stuffed with 110 2.49 2.49
american cheese 35 0.99 duplicate
broccoli 25 1.59 duplicate
sour cream 25 0.99 0.99
veggie foilpack- see below 110 12.24 12.24
20.59 18.01
veggie foil pack details
green pepper 10 1.69 see above
hot sauce 0 0.99 see above
onion 10 1.59 see above
squash 20 1.99 see above
mushrooms 10 1.99 see above
1/2 tbsp coconut oil, salt and pepper 60 3.99 see above
110 12.24 see above
485

Dinner Choice C
grilled cheese
bread 45 cal x 2 90 1.29 1.29
american cheese x2 70 0.99 duplicate
Can of soup 200 0.89 0.89
360 3.17 2.18

Dinner Choice D
chicken breast 120 4.99 4.99
egg noodles- 1cup 220 1 1
bread on side- 2 slices 90 1.29 duplicate
Salad 114 duplicate duplicate
544 7.28 5.99

Salad details
spinach 10 1.59 duplicate
bacon bits 25 1.29 duplicate
lit balsamic vinegrette 30 0.89 duplicate
cherry tomatoes x3 9 1.79 duplicate
onion 10 1.59 duplicate
crouotons 30 0.89 duplicate
114 8.04 duplicate

total price for dinner ingrediants= $42.77

Meal Plan A
Breakfast vitality cereal 110 1.89 1.89
1 cup almond milk 30 1.89 1.89
1/4 cup blueberries 21 1.79 1.79
2 sliced strawberries 8 1.99 1.99
169 7.56 7.56

snack apple 70 3.49 3.49
yogurt- 4 pro biotic 110 1.69 1.69
180 5.18 5.18

lunch turkey sandwich
bread- 45 cal 90 1.29 duplicate
turkey lunch meat 50 2.49 2.49
lettuce leaf 10 0.99 duplicate
mustard 10 1 1
cheese- american 35 0.99 duplicate
195 6.76 3.49

snack hard boiled egg 70 0.99 0.99
cheese stick 50 2.49 2.49
120 3.48 3.48

total for week including dinners $62.48

Meal Plan B-

Breakfast Smoothie
non fat vanilla yogurt 1/2 cup 50 1.69 1.69
berries 42 1.79 1.79
almond milk 30 1.89 1.89
1 tbsp cocoa powder 10 1.79 1.79
132 7.16 7.16

snack cottage cheese (1/2 cup) 80 1.59 1.59
bananna 110 1.33 1.33
190 2.92 2.92

lunch grilled cheese
bread 45 cal x 2 90 1.49 duplicate
american cheese 35 0.99 duplicate
tomato soup 1 cup 90 0.49 0.49
215 3.95 0.49

snack 100 cal peanuts 100 1 1
2 mandrain cutie oranges 80 2.59 2.59
180 3.59 3.59

Total for week including dinners: $56.93

Meal Plan C
Breakfast oatmeal 100 1.49 1.49
2 sliced strawberries 8 2.09 2.09
1/4 c blueberries 21 2.99 2.99
egg- fried 70 0.99 0.99
toast 45 1.29 1.29
244 8.85 8.85

Snack hummus (2 tbsp) 50 1.99 1.99
baby carrots (5) 25 1.69 1.69
celery 12 0.99 0.99
87 4.67 4.67

Lunch ground chicken 3 oz 120 1.99 1.99
1 tbsp lite sour cream 20 0.99 0.99
green pepper 10 1.69 duplicate
onion 10 1.59 duplicate
4 cherry tomatoes, halved 12 1.69 duplicate
hot sauce 0 1 duplicate
lettuce 10 0.99 duplicate
182 9.94 2.98

snack spinach 10 1.59 duplicate
bacon bits 25 1.29 duplicate
lit balsamic vinegrette 30 0.89 duplicate
cherry tomatoes x3 9 1.79 duplicate
onion 10 1.59 duplicate
croutons 30 0.89 duplicate
114 8.04 duplicate

Total for the week including dinners: $59.27

Here is 3 weeks food plans- less than $75 per week to purchase these ingrediants
these food plans will be on the show notes- Wlmotivation.com
each food item calorie and price listed for the Aldi’s in Columbus Ohio in Sept 2018
your local grocery store may be more or less- these ingrediants are normally healthy and economical

Week 4- your habit is to Add vitamins/ supplements
if you haven’t had a check up within a year- schedule that
your health is #1
a multi-vitamin is a good idea
$3.79 at Aldis
I know there are more expensive options out there-
I don’t buy into expensive vitamins- maybe someday I will but I don’t for now
for now if you are on a budget- just get a multi vitamin to cover the basics
if you want to splurge this week-
fish oil is a great supplement to splurge on
most fish oil supplements are 20$ a bottle
I normally buy these from the pharmacy and ask the pharmacist for their recommendation
also if you have ever had a blood work up done- and have been told you are deficient in Vitamin D
as many people are in my region, those are also a great supplement to pick up
But if you are on a tight budget- pick up the $4 vitamins and start the habit
of taking your vitamins everyday
what we are actually going for here- is the habit of remembering to take those supplements
you can always add more to this routine after you have the habit down, or use a supplement for a reward
one thing I do NOT do, is fat burners or appetite control pills, stay away. Remember Kelly from 90210?
we don’t need racing hearts and unknown side effect synthetic short cuts-
we in fact WANT to feel what our body is telling us not hush it up or speed it up
So for week 4, your penny saver budget is $4 for your Aldi vitamins

Week 5-
Which will be the most expensive week most likely
is movement. Meaning we are getting a little more active in order to burn more calories
We know we are moving more, by counting our steps
if you are an apple user- you have a health app already installed on your phone that tell you the steps …
you have taken…. At least while carrying your phone around with you
which is fine iy you carry your phone with you everywhere
I prefer to wear a step tracker or pedometer on my wrist
there are so many trackers on the market right now
all that I know of have an app you can sync to your phone or computer to help keep track of your steps
even the most inexpensive wrist pedometers I have found have an app to help you track
and you are going to track you steps, and your personal step goal in your tracker week 4 and on
Fit bit is probably the most well known step tracker
Fit bits are anywhere from 100- 250
I prefer an older version of step tracker made by Garmin
Called Vivofit 2
it is waterproof and you do not have to charge it
After ruining 3 fit bits by wearing them accidently in my hot tub- waterproof is a must for my lifestyle
You can find it online- I’ve seen it for from 35$-up to $65
my search for it today on amazon I found one for $37 with free shipping
You can also find other off brand step trackers at box stores
Walmart has several under 10$ with free shipping
Again this is pricing for USA
movement/ steps- is being just slightly more active than you are now.
You can take a 20 minute walk in your neighborhood-
you can march in place in your bedroom
you can walk around a store or park or on a treadmill like I prefer
we are going to have a fitness episode coming up soon to go over workouts more
just for now- try to move more than you do currently
if you are like me, and have been a couch potato for the last few years and now you stand an extra 1/2 hour a day cooking dinner- that’s great!!!
that IS definitely moving more
remember- Baby Steps

Sidenote: once you are 4 or so weeks in you may start to need new clothing due to your shrinking body
if you are not yet to your goal weight and you have a ways to go- a good solution
is, again, the thrift shop. Go in and see when their 1/2 off days are (usually they have them once or twice a month)
to have super savings
I hated buying clothes when I was morbidly overweight, and I hated spending money on clothing when I wasn’t planning on being that size
for long- it seemed like such a waste of money
at a good thrift shop, you can usually get a couple pairs of pants for less than $10.

So no more I can’t afford a healthy life style excuses.
IT’s invalid
Debunked

If you don’t have an Aldi’s you may have another discount grocery store
the foods I discussed are not normally break the bank type foods.
Eating healthier and making your own meals will save you money and help you lose weight
Now- save those extra dollars for some weight loss rewards for yourself!

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Question to consider until next week…

What is your goal weight reward? What gift will you give yourself once you reach your ideal weight? Click To Tweet

Don’t miss next week when we will discuss:
top 10 habits needed to lose weight
——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Beef Stroganoff
(freeze ahead)
– 1 pound ground beef chuck, browned and drained
– 1 can cream of mushroom soup
– 1 can beef broth
– 1 pkt beef gravy mix
– 12 oz bag frozen Parisian veggies

Dump all ingrediants into gallon size zip lock and freeze.
Freeze in a large circular shaped tupperware in order to dump it right into your instant pot without thawing later

To Make:
Place in fridge overnight to thaw
cook in instant pot 20-25 min
Serve over egg noodles
Enjoy!

Podcast #21 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 21- Food Prep
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The wise teacher and the jar- Roger Darlington
Link:http://www.rogerdarlington.me.uk/stories.html#Story2
Moral:

live your life full out
Don’t dwell on the small things
take responsibility for the life you have made for yourself
if there is something you don’t like about it- change it!
everything you say, do, or don’t do is a choice you are making every day
you have the power to chose your daily actions, activities, and thoughts
your time is as busy as you decide to make it
normally our time is not as busy as our mind is
that, too, is a choice
unless you are currently incarcerated- your day, time, thoughts, and all actions are all a daily choice
you don’t have to go to work, or have a big house
or have a house at all- some people live in boxes
you could survive in a box and not die
you don’t have to have nice clothes- or any clothes… some people chose to live in a nudist colony- it is a choice
you don’t have to pay your bills, or have electricity in your home
some people live without electricity, and not too long ago everyone lived without electricity
if you currently go to work, wear clothes, or pay your bills- it is because you decided to,
you chose this not because you HAD to or had no choice, in fact you had a choice, and did not want the alternative
all decisions we make- have a consequence
good and bad- which can be objective
if we break laws- we might be gambling- we may get caught- get a ticket, or go to jail
if we eat 20 donuts- there’s no gambling- it’s inevitable. We WILL consume the calories, and gain the weight
if we aim for our calorie budget, usually hitting it pretty close, drink our water, move a little more, and keep a good attitude-
we will be happy, we will lose weight, and we will improve our health
we make choices throughout our day that either hinder or help our weight loss goals
this week is all about pre-making some of those decisions before hand to make your life a little bit easier

YES- this week is all about food prep
I can’t tell you how many people I’ve talked to that say I would food prep- but I don’t have time
Or I tried it once and it took all day and it was horrible
or I would try it but I’m not that organized, or I don’t know how
and some of you have said- what the heck is food prep?

So let’s start with the basics- WHAT is food prep
Food Prep is preparing certain meals- into single ready to eat portions
Do you have to food prep every meal?
No- prep the meals you want to prep. I for example do not food prep dinner
Dinner is something I make every night, with the help of my instat-pot
I think I would go insane if I ate the same thing for dinner every night- but I prep everything else
Why is food prep popular?
3 reasons
1- saves time- you prepare a certain amount ahead of time and do not have to prepare it that way
2- you can think ahead about healthy foods and will cut down on impulse unhealthy choices
3- saves $- pack vs buy
bonus: It looks pretty lined up in mason jars or Tupperware and could inspire a great instagram or Pinterest or FB post
How can I make Food Prep FUN:
HERE is my trick- this is nothing new guys.
I hated food prep day too.
But as many of you already know- I have a trick I use on myself to workout- I have a netflix obsession. Since I am a Couch potato at heart
I only allow myself to watch a certain binge worthy show while I’m on my treadmill…
AND while food prepping. This is one occasion I allow myself to be able to watch my show off my treadmill.
Cause I’m moving around doing good healthy things for myself and preparing the success of my week
so HECK YEAH my one exception to only watching my
certain treadmill show OFF the treadmill is when I am food prepping.
And as everything else- it gets easier the more you do it.
I know some people who wear June Cleaver type aprons, and dresses and pearls, drink wine, and watch lifetime or hallmark channel movies
I mean have fun with it however you please- dress up like a zombie and watch ghost hunting episodes or steven king movies
tease your hair wear blue eye shadow and watch 80 movies
have a new theme for every food prep if that’s what gets you excited about it
honestly I am usually in slippers and a football jersey, with my bluetooth over the head dorky blue tooth earphones watching my girly
shows as I sashay around the kitchen making my foodplan- sometimes I’ll light a candle. And my husband is
normally watching sports, doing estimates, or playing iron madien on his phone in or ajoining living room
area smiling at me every once in awhile and popping in for a peak or bite here and there
Point is- make it fun and compelling for YOU to want to be in your kitchen for 2-3 hours
you WILL get faster and more efficient at this- at the beginning it will take longer so make it enticing
And the final question: I don’t even know where to start. I don’t know how to food prep..
OK- so if this is you- this podcast will be a game changer for you because we are going to go through everything step by step
but let me first ask you- have you ever packed a picnic. I know it’s not 1953-
how about this- have you ever packed a lunch? Either for yourself or your kids?
its just like that- times 4 or 5
you are going to make 5 lunches, not one. AND it doesn’t take much more effort
you already have out the bread, turkey, chips, fruit, etc
this is efficiency and planning
this is all food prep is- preparing the food ahead of time.
for as many meals as you desire
so that you save time, save money, AND don’t have to think about it- guaranteed healthy choices

step 1= plan your menu choices
when your first starting out
you will want to explore your options
this is the fun part!
I use good old fashioned 3×5 index cards
the 3×5 card is essentially a recipe card
I keep mine in a card box- under categories like breakfast, lunch, dinner and snacks
on each 3×5 card- I write the food name at the top, and the calorie amount to the right circled
you are going to go through and make some 3×5 cards to get yourself started
what sounds good? What do you want to eat?
go ahead and make some cards for yourself and you will be adding to this as you go- every week

For example: under the snacks divider-
you may have a card that says at the top “Apple”, and 70 circled at the top right corner
then another that says “hard boiled egg” at the top, then to the right 70 is also circled
now when you are looking through your snack choices and need an option for a snack under 100 calories-
you have 2 great choices

when you get to something more complicated- such as taco salad
you would write the title- taco salad, and the calories on the upper right circled
then list all the ingrediants, with calories next to each ingredient in case you have to tweak it to fit within your calorie budget
then write in cooking instructions if there is anything you need to remember
now when you are looking for a lunch option and you get to taco salad- you can quickly scan the card to see if it is an option,
maybe its over what you were allotting for lunch that day, but by omitting the black beans and their 55 calories it
or switching the sour cream to salsa it is back in the game
and you have your shopping list right there too
I do these cards for every meal I ever food prep- big or small
don’t think something is too simple to write down
you will be glad you did someday when you are out of creativity
such as a pickle or a sugar free jello cup- each only being 5 calories
and remember to write in the ingrediants which will save you time when you go to make your grocery list each week

2= figure out what meals you want to prep
I am moving forward with the assumption you are already a weight loss tiki podcast listener
if not- go back to the beginning you have missed like 20 great episodes
or at least to podcast 5 and 6 which will teach you some of the basics you will need, including your calorie budget
and how to track- which will be important to know when your hungry throughout your day and how many meals per day you want to eat
if you have a best life journal- grab it- everything you need is in that journal
if you don’t- grab a few sheets of paper
calculating meals
so say your cal budget is 1600
and you prefer to have your largest meal for dinner
reserve 1/2 those calories for dinner- or at least start out trying that
800 for dinner
800 for other meals throughout the day
you can always tweak this # if you need to- remember this is where your food journaling is going to come into play and help you realize
how often to eat, when you are most hungry, and what is the best foods to help you stay satisfied
depending on how many other times you want to eat throughout the day, you spread around the rest of the calories
I know from my best life journal I get hungry- most days- about every 2 1/2-3 hours
So I want to do a breakfast, mid morning snack, lunch, mid afternoon snack, and dinner and if needed a lite snack even after dinner
So if I reserve about 1/2 my calories for dinner- which I usually do-
that leaves me 700-800 calories to plan into how ever many other meals I want to eat throughout the day
and because I don’t want to cook for hours and hours,
I normally plan smaller calorie, EASY snacks-with minimal prep time
like fruit, pre-packaged foods like yogurt, cheese stick, nuts, applesauce cup, etc- something to just tide me over
there are examples of food prep ideas in podcast 6 if you want inspiration
then I plan more substantial meals for my bfast and lunches- my main meals
so my calorie amounts are normally budgeted like this:

200-300 for bfast
50-150 for mid morning snack
200-300 for lunch
50-150 for mid afternoon snack
600-800 for dinner
50-150 for evening snack

again this is a guideline which you can play around with
so figure out how many meals you want to prep for
from last week we know we are only eating when we are physically hungry
Maybe you don’t get physically hungry like me every 2 1/2- 3 hours
maybe 3 meals a day is enough for you
cross off meals you don’t want- if in the mid morning you’re not hungry and don’t need a snack-
cross it off and more calories for another meal
and decide how many of those meals you want to make ahead-
one thing I worried about before I meal prepped for an entire week of the same breakfasts and lunches and snacks all week long was that I would get sick of the same food
this surprisingly happened very rarely
first of all you can swap out what order you have your prepared food in during the day
second of all you are eating what you like
which is a lot better than the last minute aisle wander thru a gas station to grab something unappetizing
or swinging thru the drive thru where everything starts tasting and smelling the same and isnt doing your bottom any favors
by meal prepping you get to decide what you want to eat
Dinners- that beind said- I don’t meal prep my dinners- I make each dinner every night- it’s my variety
MY family likes certain dinner staples like lasagna, chicken and noodles, pizza, spaghetti and meatballs
and other higher calorie foods
My trick here is my salad buffet drawer
adapted from a great ideal from the phit n phat podcast
I try to add a salad with my dinner in order to fill myself up, and this allows me to eat less of the starchy higher calorie foods
I purchased a clear acrylic drawer type container from the container store- I think it was about 12 bucks
but you can use a dollar store basket or whatever works
I get out the whole container and inside the container I have about 6 mason jars with different salad toppings, and a bag of lettuce
I get this out every night when I serve dinner- set it up on the counter and fam can go along pick what they want and make their own salad
the mason jars keep food way longer than Tupperware I have found, and hold ingrediants such as:
croutons
bacon bits
shredded cheese
cherry tomatoes
peppers
nuts
raisons or cranberries
berries
onions
canned foods like artichoke hearts
capers
the options are endless and you can swap out different ingrediants every week or so for variety
I usually have 3-4 salad dressings on hand as well for variety

considerations
So now you know how many meals you want to prep, you have figured your approximate calorie budget per meal
and you may already have some options on your cards for meals this week
your goal will be to prep for a week at a time- I usually prep for 5 days, use one day to eat out and try new things, and one for leftovers
when your first starting out- try to prep for 2 or 3 days at a time until you get the hang of it- remember baby steps
now, time to put it all together
when picking which meals to make this week
you may need to take a few things into consideration
what environment will you be in?
if you will be in an office- will you have access to a fridge, microwave, stove?
will you be in your car- without fridge and microwave access but you can bring a cooler?
will you be flying and can not have a cooler?
will you be home?
the foods you choose may need to be chosen carefully depending on your environment of which you will be eating
keep limitations you may have in mind
will you be eating out or have anything planned? If so- deduct that meal on that day from your prep, you may have a brunch planned
and can deduct a day of breakfast and lunch you need to make

keeping all considerations in mind- pick your first food prep- aim for a 2 or 3 day time period for now

grocery list
so when I am making my grocery list-
add in your ingrediants from your chosen food prep meals right from your 3×5 cards
include your salad buffet ingrediants, and dinner ingrediants for the week
plus if you are making those school lunches or work lunches for other people in the house- add those in
If you have a best life journal- you have a grocery list page
I like to make my list according to where in the store I will find each ingredient
such as dairy, frozen, cans, boxed foods, fruits and veggies, etc
it helps you stay in the section of the grocery store you need to go to-
the cookie isle is usually not on my list- don’t have to wander down it
again we are streamlining this process to help you get through your food prep faster and efficiently

in todays day and age- you most likely have a store nearby that for an additional $5, you can pick your ingrediants online
and pick them up at a certain time from the store already bagged up
you will save more than $5 not going into the store and will be less likely to pick up junk food AND save time
triple great idea
My Krogers does this
or if you are like me- a bargain hunter, its worth saving 50% on my groceries to shop somewhere like ALDIS yourself
where I can get all my shopping done in under 30 minutes- sometimes less

getting your kitchen ready for your food prep gets its own category here because it is also very important
before you walk out the door to shop- you want to have your kitchen ready for you to go
make sure your kitchen is clean
dishes are done
dishwasher empty
I like an empty trash can- I pull it out of my pantry and put it in the middle of my floor
depending on how much counterspace you have- you may want to grab your card table to set up or some of those family room tv trays
you are going to have “stations” in your kitchen for your food prep
Each station I have a cutting board and nice knife if needed
and several measuring spoons and cups
This is where the real dollar store comes in beautifully- I have several measuring spoons, cups, cutting boards, large bowls to mix things
also get out your Tupperware or mason jars per section to fill
which if needed is something else you can purchase at the dollar tree
you may also want to do a quick clean out of your fridge and make sure you have an empty shelf for all your food prep for the week
and while your in the fridge- cross off any items on your grocery list that you already have
other things you may need at first is:

cooler in case you are away from the house for some of your meals
cool packs to keep your food cold in your cooler
tin foil
baggies
large bowls
measuring cups, spoons
knives
cutting boards as we discussed
plastic silverware if your packing foods
and of course I don’t know what I would do without my instant pot and ninja blender
egg patty cooker
potato bag
copper skillet
wok
nice spatulas
spices

4- shop
come home and put away- keep out things you need now into stations
set up stations
I normally have a bfast section, lunch section, kiddo and hubbys lunch section and a snack section if any prep is required
this is where easy snacks are a blessing- mozz cheese stick, fruit, pre-packaged snack or yogurt- goes in fridge first
put soapy water in sink- wash as you go
or rinse and put in dishwasher- makes clean up easier

5- cook If I’m cooking anything in the instant pot I start here
meat, rice, hard boiled eggs
phit n phat podcast also recommends buying = rotisserie chicken- great idea so you don’t have to cook a whole
chicken if you are using chicken meat in any food meals
canned meat= tuna, chicken
ground chicken or turkey or beef- cook all at once on copper skillet or wok- taco meat
if your making anything in the oven- I do this prep next
then put together cold items, salads, sandwiches, bowls, and I
always make my son’s and hubby lunches last
The meal prep is then complete once the dishes are done and kitchen is clean

make sure to record all meals prepped on your 3×5 card for next time prep-
or meal ideas and ingredient list to help save time in the future

make observations throughout the week also
if something sounds good or you think of other meal prep ideas, or want to tweak a recipe you already made- jot them down
A couple tips I have found-
if you are buying mason jars- buy the wide mouth ones- easier to clean and also fit the small tupperwares for dressing or salsa
don’t pre-make burritos for the week- burrito or flat bread will get mushy. Put the ingrediants in a tupperware
and dump it in the tortilla that day
don’t add in a lot of fiber at once
if you prep ahead and freeze instant pot dinner meals- put the ingrediants in a gallon sized ziplock
then inside a large circular tupperware- also found at the dollar tree- this way you wont have to thaw the
meal and it will plop right into your instant pot
write on the back of your 3×5 cards notes about the recipe- did you family rate it a 10/10- was it bland?
Would It have been just as good with half the cheese, etc
if you are looking for meal inspiration- Pinterest is a great place
also podcast #6 is full of great brainstorming meal plan inspiration
myfitnesspal also has recipes with calories
also Aldi’s website has recipes with calories
most importantly- eat what you like. Tweak things is you need to in order to stay within your calorie range
and have fun!!!

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: egg white omlete- with green pepper, tomato, american cheese, salt and pepper
Snack: vitality cereal with blueberries and almond milk- wide mouth mason jar- 1/4 cup
Lunch: salad with spinach, 0 cal raspberry dressing, bacon bits and cherry tomatoes
flatbread with spinach, roasted red bell pepper, green pepper, onion, american cheese, dijon mustard, mushrooms and banana peppers (emulate subway)
Snack: apple and mozzerela cheese stick
Dinner: instant pot beef stroganoff with noodles- recipe on Wlmotivation.com, mashed potatoes, and salad with reduced fat mozzerela, croutons, bacon bits, and poppyseed dressing
Snack: pumpkin cherrios 3/4 cup and 1/2 c almond milk
Calorie Content for the Day: 1567
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Question to consider until next week…

What is you theme song? If there was a 30 minute sitcom about your life- what would the theme song be at the beginning of your show? Click To Tweet

Don’t miss next week when we will discuss:
dieting on a budget
how to lose weight AND save money
——————————————-
Show Notes Bonus Features…

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Recipes:

Beef Stroganoff
(freeze ahead)
– 1 pound ground beef chuck, browned and drained
– 1 can cream of mushroom soup
– 1 can beef broth
– 1 pkt beef gravy mix
– 12 oz bag frozen Parisian veggies

Dump all ingrediants into gallon size zip lock and freeze.
Freeze in a large circular shaped tupperware in order to dump it right into your instant pot without thawing later

To Make:
Place in fridge overnight to thaw
cook in instant pot 20-25 min
Serve over egg noodles
Enjoy!

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

Cutting boards

Knives

100 calorie nut packs

lunch cooler

popcorn 100 cal bags

Eggwhich

Activia

Fiber One Chocolate Bar

wide mouth mason jars

raspberry calorie-free dressing

potato cooker bag

dressing tupperware

Wok

Ninja Blender

____________________________________________

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OVEREATING

so- you are going along your journey
creating new wonderful habits
having a good attitude
having great focus
hydrated and becoming healthier and healthier each day
but still have this little annoying voice in the back of your head that is thinking this is all temporary
giving you anxiety
that you will gain it back
or is that your nosey neighbor Gladys?
nope, it’s your head..

telling you that your body probably likes being overweight and will set back to its obese physique
if you sneeze the wrong way one day
or forget to take your vitamins
or get an ingrown toe nail
Let me resolve this right now

You cannot gain back your weight
unless you overeat again

overeating is how we got this way
not genetics
not due to our family’s schedule
not because our job is demanding
or our lack of time management skills
or because Gladys annoys the crap out of us

the answer is always the same scientific equation on paper
the reason we are over weight
is due to calories in vs calories out
we have become overweight because we have been overeating
we have constantly consumed more calories than our body needs to be at the weight you desire
our body has just reacted to the calories we have given it- and has transformed into the size you are eating for
it doesn’t hate us or have it out for us.
currently you are eating for the body you are wearing right now
it’s a very transparent relationship
you are what you eat
or- how much you eat

if you start eating for the body you want- you will create a calorie deficit and your body will shrink down to that size
like the goldfish in the pond, that get huge- your body adapts to your environment
you create your environment for your body
and how much food and movement it gets
if it has extra fat storage- that is because you loaded up on more food than you need, and your body is keeping it in storage for you
good news is- it’s not permanent and we can purge our storage
declutter our body- streamline
quick review: to create our calorie deficit, unless you have 6 hours a day to work out- I do not
we do this by following a customized calorie budget
customized to the weight you want to be
going too low creates a diet mentality and a temporary fix
so, we find out how many calories we need for our ideal weight.
and we stick to that.
we stick to that calorie budget now
while we lose weight
and once we lose the weight, it’s still our #
it becomes a habit to eat a certain amount of food that allows us to have the body we want
we are going to skip all the diet rules
all the restrictions and fasts and fads and liquid diets, pain and suffering
it is not needed, we can
cut right to the chase
this is how to not have to diet ever again
eat for the body you want
I mean all the crazy diets you have done-
what do you think is going to happen once you lose the weight-?

that you can go back to overeating and not gain it back?
impossible
in order to maintain that weight- you would need to eat the calories needed for that weight-
that’s called maintenance- to maintain that weight
we start at maintenance- now
eat for the body you want
I will have a link to the calorie budget calculator in the show notes

HERE= https://www.healthline.com/nutrition/how-many-calories-per-day?floorType=lowestByBidder

to find your calorie budget,
Just type in your height, age, sex, and the weight you would like to be
I always chose sedentary for activity level
then the # that pops up is your calorie budget

so, in a perfect world- that would be enough
we would say- ah yes that makes sense and go about our day and life and begin shrinking immediately
eating at this calorie budget with no issues what so ever
and not have cravings or binges or a love hate relationship with food
but this is the real world
and we can know things intellectually, and have certain urges and thoughts and actions that do not coincide with what makes sense
we can have moments where we feel out of control
we can lose will power due to strong urges and wants
this is the mental part of our journey which requires some additional thought work
because we can still overeat when we don’t want to
but we can fix that.
But first…

what is considered overeating
we know its consuming more calories than we need
we know what the issue is…
now we just treat overeating as the challenge and start working on the solution
and we can do this by tracking
this is why you ARE going to succeed this time, and how you are NOT going to gain back the weight
because you are going to be willing to write it down when you over eat
when you don’t make “perfect” choices
so that we have the data we need in order to create solutions
we need to figure out where it is these extra calories are coming from
and if we refuse to write it down next time we over eat- we will never be able to have awareness
of our patterns, and changing these habits would be next to impossible
so, THIS is why this plan IS going to work for you.
and so, wherever you are- raise you right hand
repeat after me

I will track EVERYTHING
the good, the bad, the imperfect actions
I will not beat myself up about my actions.
I will be kind to myself
any imperfect actions will be treated as a challenge-
to study, to tweak, to brainstorm solutions
and to try again one more time
I can be dedicated in my end goal and flexible in my approach

OK now through tracking,
We are going to take a good look at what, when, how much we are eating
all the raw data
to be able to figure out when and where and why the overeating is taking place
so that we can change this habit
and have the body we deserve so much

3 ways that I know about how to overeat

1. each time we eat- eat too much- get too full- like can’t stop
(getting seconds)
2. binge eat- massive amount at one time
3. Snack, eat too frequently, unconscious grazing

no matter how you do it-
what it all boils down to-
is you are eating past what our body needs

So, wouldn’t it be nice if our body would tell us somehow when to eat, and how much to eat?
ding ding ding
You just won the golden ticket
remember- the best things in life are free
our body DOES have a way to tell us when and how much to eat
This is called HUNGER
our body has ways to tell us when it needs nutrients, when its hungry and thirsty
but if we are overweight- we haven’t been listening
if we eat when we are not physically hungry- we are overeating. Period

so… if you have a new best life journal you have probably noticed a couple other columns for each food you eat:
that you’ve never tracked before and we haven’t talked about yet in the podcast
these columns are
hungry?
and physical symptoms
so, before you eat any meal, or food going forward- and are tracking the food in your journal before you eat
you are going to have to answer these questions…
Am I hungry?
most likely you will declare- well yes. Because it’s snack time and I want to eat this now
then… you’ll need to answer: what are your physically symptoms
so, you say your hungry- prove it
when you have actual hunger- your body lets you know
there are multiple ways your body tells you its hungry
you could have an empty stomach or throat feeling, headache forming,
grumbling stomach, dizziness.
many weight coaches out there talk about a hunger scale
your hunger scale is custom to you only
everyone feels hunger differently
so, we need to figure out- how does hungry feel to you?
this is harder than it sounds if you haven’t listened for years
my suggestion is figure out your scale, write your own
if you have never heard of the hunger scale and this is a new concept for you- you probably have no idea
what your scale looks like
it is a scale- it can be 1-5 or 1-10 or .10 to +10- whatever works for you
it goes from being so full you are in pain
to starving and ready to eat a horse
you are the only one who will ever know what those physical feelings feel like in your own body-
who better to write your scale then you?
if you are full what happens? Put on stretchy waist pants, get heartburn, burp, maybe the other end has movement as well
if you are hungry- what are your symptoms? There are signs your body will tell you before it passes out from malnutrition
and you may not know what they are at the moment, and that’s normal
you may always eat before you get hungry- not allowing your body to want or need for anything
you may not have been actually hungry for years, with constant overeating, not a problem
it’s been suggested by other amazing weight coaches that you fill out your scale- by not eating until you are hungry one day
one day- in the near future- wake up and don’t have breakfast
once you start feeling your body tell you your hungry- start writing it down.

Keep a scientific record of what happens
Here comes your weird scientist persona again
then maybe even skip lunch
find out your first 3-4 symptoms of what it feels like when your body gets hungry, so you have a
base line to fill out your scale
you may be surprised at how long you can go without getting hungry
keep going till you start to feel these physical sensations
I promise you are not broken and you will have them- most likely by dinner, maybe before… allow this to happen
mine looked like this- first I started having an empty type feeling in the back of my throat-
if I still don’t eat within an hour or so from there it starts to go to my stomach and feels a little nauseous
an hour or so from there I begin to get a headache
I get dizzy an hour or 2 after that
That’s my scale.
which is completely different from my husband’s experience?
my husband gets a grumbly tummy first thing- I never get a grumbly tummy
when he starts to get hungry- I know it because I can hear it too
it’s like his little warning siren which lets me know and is so adorable
this is why it’s imperative you listen to your body and customize your scale for you
so, you know what to listen for
your body will physically tell you when it’s time to eat
if I waited until my stomach rumbled I would never eat
I now know its time to get out my lunch when I get that feeling in my throat. It might not be right at noon.
There are days I plan for and pack a snack and I don’t eat it- because I didn’t get hungry.
I’m not going to freak out and get those calories in later- just as I won’t freak out if I eat a piece of cake once a month in the break room for a birthday celebration
it equals out

ok- so now you know before you eat- to ask the magic loaded question- am I hungry?
You understand the science behind it and it is logical and makes sense to you, you have a plan ready
fast forward to next Tuesday
by then, you have completed your scale and know what you’re looking for because you let yourself get hungry one day
you didn’t perish or pass out- but you know what signals your body puts off now- and you know your hunger symptoms
you work until 4pm, and always make dinner at 7, and usually have a snack on your drive home
its 4, you always eat at 4, and before you pull out of the parking lot and begin driving, you get out your journal
you are writing down your snack in your journal and you get to the hunger column
And you stop…. ARE you hungry?
you write down yes because its 4 and you really want that granola bar, you’ve been looking forward to it since lunch.
Its planned. It’s halfway unwrapped
you get to the physical symptoms column
Hmmm… what are your symptoms??
you scan your body head to toe
headache or light headed?- no, feel pretty good
throat feel empty or nauseous?
nope
stomach feel empty or grumbly or nauseous?
nope
uh oh
and you realize… I’m not hungry
now what?

when this happens the first time- you will be pissed
I was

For me- it was around 9pm
I had a healthy snack almost every night
it was a habit
but I wasn’t hungry
But I really wanted that popcorn
but I wasn’t hungry
this is a very strange feeling when you are in the moment and realize you want to eat something, yet you aren’t hungry
you will try every excuse to allow yourself to eat it-
it’s healthy, it will go to waste, to prevent future hunger

OK quick side note for SOAPBOX time: to prevent future hunger is a cop out :
it assumes feeling hunger symptoms are a bad thing- which they are not. They exist for a reason, to guide you. To let you know its time to feed
Unless you are living in a 3rd world country and hunger is actually starvation-
Another hint- if you have access to podcasts- you are not starving in a 3rd world country so that excuse is invalid
And as far as the “it will go to waste” excuse- what do you think happens after you eat it? Literally it goes to waste- if you’re lucky. Or it goes to fat.
You are throwing an opened granola bar in the trash does not make or break anyone starving in a 3rd world country. IT has nothing to do with them- either way
If you really want to help starving people- donate to starving people or send food. Do not use them as an excuse for you to eat more. It’s unrelated
Throwing an opened granola bar in the trash is power. IT is a powerful statement you can make to yourself to show your commitment
OK hopping off the soap box
where were we?

you will try every excuse to allow yourself to eat it-
so why do you want it so bad if you aren’t even hungry?
this is when tracking will come into play- perfectly
and will be imperative

I got a mini notebook I called my uncomfy journal
you can also use the notes sections of your best life journal
your phone Evernote app
you can email yourself

but you want to, at this point
figure out why you want to eat that item
habit doesn’t count at this point- because you are consciously doing this
you intellectually know you aren’t hungry and still want it.
if you are not ok with waiting until you are hungry to eat it
or putting it away- its more than habit
there’s something mental attached
The best way I’ve found to come up with why I want to eat each time I’m not hungry….
Is to write, journal, and ask myself WHY? So WHAT? And who cares until you get to the reason
you don’t have to be worried by this exercise.
you most likely won’t uncover some traumatizing event from your past and regress
usually I have found- I just want a treat for myself.
There is something making me uncomfortable
and instead of working thru our feelings-
we eat to numb them, to ignore them
we eat to feel better

eating comforts you
and you want to be comforted
this turns into habit
and the habit of eating to feel better- causes overeating, which causes obesity

it will amaze you when you notice this happening in real time
it will unfold right before your eyes in real time and the difference now is you will be aware of it and have a plan
for example- a customer or coworker is upset with you and you automatically start thinking about what
heavenly restaurant you will escape to for lunch- because you’ve had a crap day
once you know yes- you want to eat and no- you aren’t actually hungry
start asking yourself the 3 questions- write or doodle
set a timer for 10 minutes
you will get to the bottom of it
it is always due to a feeling your having that you don’t like, makes you feel uncomfortable-
that you want to change by eating
that your looking to comfort yourself from
because that is what we have taught ourselves to do, and it has become habit
So, once this comes into light, and we have awareness
find the feeling, reason for the feeling

whatever caused you to have the negative feeling that made you uncomfortable- we can deal with it head on
take ownership of your feelings and experiences
we don’t need to ignore or numb them by eating anymore- we have other tools to deal with them
you know how to change your attitude and mood from ep 17
and take ownership of your thoughts from episode 8

or you can just have the feeling- you don’t have to change it
sometimes we want to be sad or angry or anxious and there’s nothing wrong with that
if there was, thrillers and sad movies wouldn’t exist
But what we DO need to do- is separate our eating from being our feel-good go to
the physical habit of eating needs to be replaced

once upon a time, you didn’t feel great about something, and wanted to feel better
and you ate something. And it made you re-focus (on the food) and temporarily feel better
what you were aiming for worked, and so you did it again
and a habit was formed
and that habit has caused you to be overweight

as with any habit= we need to have something to replace the undesired habit
the reason we overeat- is partially due to habit-
and part mental- it makes us feel good. Usually…
by using food as a way to treat our self, numb our feelings, refocus and enjoy that moment
I needed to find a new way to do that- without it having such an ill effect on me
chances are- if you have an overeating addition, and use food to comfort yourself to feel better
you may have or be prone to other addictions as well- such as shopping, drinking, sex or gambling possibly
you want to make sure you don’t trade one bad habit for another bad habit
consciously pick 2-3 other alternatives to treat yourself without food, that would be
appropriate and compelling to do at a time when you WANT to eat but you are not hungry
other forms of self-love
yes- self-love. This is what we have been doing for our own self-love until now
by eating we were treating ourselves- loving ourselves
and creating our demise at the same time
it is a never-ending vicious circle
until we stop it
it stops once you are aware, willing to ask yourself why, and replace the habit
I should add in here- when you’re sitting there pissed you can’t eat when you’re not hungry and you start your 10 minutes timer
9 times out of 10, when that timer goes off after 10 minutes of writing- you usually don’t even want to eat anymore-
throughout your journal and tracking- find the places you overate- what was the situation?
let’s begin our challenge and solution for next time

and btw: you will not always white knuckle through this.
it’s hardest your first 2-3 times.
take the time to set the timer and write, type, text, whatever you need to do to find the “why” you need to eat when you’re not hungry
usually to feel better about (fill in the blank) different every time
may take a minute to find it the first couple times
then gets easier
until you don’t have to write anymore- you will just be able to figure it out by rewinding your brain a half reel
and track it
the most important aspect
figure out your situation for these triggers
were you at work? Out at a restaurant? In the car? Alone at home?
or after eating certain meals earlier in the day that may have caused a physical craving?
make sure you know the situations that are your weak spots or triggers
this will help you really hone in on customizing your challenges and solutions
if you have triggers when you are driving in your car- a replacement habit cannot be microwaving some popcorn, it isn’t a reasonable solution
if you have triggers at work after giving presentations- taking a hot bath and reading a book would not be a reasonable solution

some ideas of other things you can do to make yourself feel better/ aka self-love instead of eating:
listening to a song and dancing it out (car dancing counts and is preferred in many cases)
make an inspirational playlist
looking up a word or phrase to learn in another language
painting your nails or toenails, straighten your hair or do a facial mask
doing a 7-minute sun salutation yoga practice from app pocket yoga
writing a list of what you appreciate right now
check Facebook- comment on friends posts with sincere compliments
write a ty note or call the manager of a store or restaurant you recently visited to brag about an employee- make someone’s day
walk your dog or play tug of war with them for 1 minute
play with your kids
memorize a joke
have a hot water with lemon- great for you and detoxifying
put some drops of your fav essential oil in a spray bottle, spray a warm
washcloth and lay it across your eyes and daydream for 5 minutes- I love lavender
meditate
research online vacation resorts in places on your bucket list
create a new Pinterest category
draw a picture or doodle, write or journal
find and post a positive quote on your social media
have an ice water
rearrange your furniture
weed your garden
ride your bike
write a ty note
play Pokémon go at a park
color in an adult coloring book
use a foam roller
find a new recipe you want to try
pray
plan next free date night
add to your vision board
clean a room or declutter it- the fresh cleaning smells and elbow grease will do you good
maybe even your clothes closet which is certain to have clothes that are now too big
create a playlist on your phone
these are just a handful of ideas that will give us a new healthy positive habit, and interrupt our pattern

so, if you are able to- follow along with me and grab a piece of paper
at the top write am I hungry?
to the left= yes, to the right write no
branching off yes- write- do I have physical symptoms?
if no, arrow back to the “No” from am I hungry?
if yes- you do have physical symptoms…. Now what?
now you eat.
you have planned foods, healthy snacks, or healthy choices to make here
if you did not have a snack planned for this moment when you are hungry- have a backup plan just for this
have an apple in your desk, a 100-calorie nut pack, or a popcorn, box of raisons in your purse
if you are having a specific craving=
try to make good decisions based off your craving.
If you are craving a specific food- normally not really hungry
side note: make sure you are taking you multi vitamins, sometimes cravings can be your body’s way of getting a nutrient it is deficient in

always first ask yourself if water would cure your craving
or a hot water with lemon
if not-
is it a salty food, creamy, sweet, bitter?
swap in your unhealthy craving for a healthy alternative

sweet
popsicle
or fudge pop
choc covered pretzels
fruit

sweet and creamy
yogurt
smoothie
banana ice cream (recipe in wlmotivation.com)
McDonalds ice cream cone
guac and hummus

salty-
kale chips
seaweed snacks
100 cal popcorn
almonds
tomatoes with balsamic, salt and pepper
canned soup or Keurig cups

briny
capers and smoked salmon
olives
pickles
spinach with balsamic vinaigrette

spicy
chili
baked potato with salsa or hot sauce

on the other side of the spectrum- or paper if you answered NO
you are not hungry
but you still want to eat
can you drink water and be satisfied? (may be thirsty)
if no
you’ve got awareness
now take 10 minutes to figure out why you are wanting to eat, why are you “numbing your feelings” or trying to make yourself feel better?
once you know- and can face it head on,
make yourself feel better with the on-purpose habit alternative you have picked for your challenge solution
pick 2-3 before hand… chose one in the moment that sounds best
make it compelling

I promise there is a way to enjoy food, eat
without having to stuff yourself until you are literally uncomfortable and in pain
emotionally and physically
gassy, bloating, heart burn ridden
fatigue, etc. from overeating until you literally can’t eat another bite
you can still enjoy food without feeling the need to keep consuming it
just like you can enjoy sleep without sleeping all day long
just sleep for the amount of time you need
we just need to re-route our habit of making our self-feel better by eating
and deal with the reason we are trying to make our self-feel better
and develop a new on purpose better healthy habit for self-love

it all starts with tracking
start slow if you need to
just track at first
have awareness
then start to ask the right questions
then start to compile other alternatives to consider

Don’t forget- YOU are the answer you’ve always been looking for
The best things in life are Free!
Don’t miss next week when we will discuss:
food prep- how to meal prep for the week- efficiently, tips and tricks

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Ninja Blender

100 calorie nut packs

Keurig K-cup broth

popcorn 100 cal bags

Popsicle Molds

raspberry calorie-free dressing

Seaweed snacks

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Homemade dog food
x3 frozen turkey ground frozen section
x3 cups dry white rice
x2 cans carrot slices
x2 cans peas or green beans
x1 or 2 cans pineapple chunks
x6 tbsp. oil (coconut or sesame)
x6 tbsp. flax seed
baggies

– in the instant pot- cook 3 cups rice with 4 cups water- on the rice setting
meanwhile=

in wok or skillet- cook the 3 lbs ground turkey
get out 2 large bowls
empty 1 can each of pineapple, peas, and carrots in each, plus:

1/2 the meat
1/2 the rice
3 tbsp. oil and 3 tbsp. flax seed

for my dog who is 55- 60 pounds, I place 1 cup of the food mixture into a ziplock bag, and feed him one in the morning and one at dinner time per day.
I keep in the fridge and microwave for 13 seconds right in the bag before serving
it lasts 2 weeks in the fridge
if you have a smaller dog you may need to reduce the amount in each bag
you can store in freezer up to 3 months
___________________________________________

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #19 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 19
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Blind Girl
Link: https://academictips.org/blogs/moral-tale-the-story-of-a-blind-girl/
Moral:
Appreciate what you have
Your reality is what you focus on
if you are frustrated, angry, or hopeless throughout your day-
look back at your thoughts- your focus on the frustrating, angry or hopeless things
change it up
focus on what you are thankful for, what you appreciate
and enjoy your life thoroughly
give yourself another point of view
if there are always 2 sides (at least) to every story
there are 2 points of view
chose the best view
chose the best attitude

If you were in the market to buy a house
and you had a 300k budget
and you had 2 choices in the particular market you were looking in
one was a gorgeous pristine brand-new home with all the amenities you could ask for and a reputation for having the best view in the city
and one was right next to the town dump, run down and falling apart. You could smell the trash when the wind picked up
And both were in your budget- which would you choose?
the trashy dump or the brand-new best view in the city
LOCATION LOCATION LOCATION right?
remember this throughout your day
the best things in life ARE free
and that’s our own ability to control our thoughts and attitude
it doesn’t cost a thing to have a great attitude, or focus on what you appreciate
And if you need an attitude adjustment,
think location location location… and change the location of your focus
in order to get the best view and enjoy

OK I’m off my soap box. This week I have decided to answer some of your amazing questions you have sent in.
Thank you everyone that has sent in questions. If you don’t hear yours, you may be on the next
q & a podcast which I believe may be episode 24. Keep the questions coming.
I love hearing for you all. IT appears we have listeners now in 28 different countries around the world.
Which is amazing and so much more than I ever expected when starting this podcast
But we still have room to grow so if you haven’t- tell friends about us and the best gift you
can give me is to rate me on iTunes so that we show up in searches

And so, question #1 comes from Marie from the Keys
1 “Do you do a cheat day or a cheat meal throughout your week?”
The answer- Not really
I don’t participate in cheat days because I never feel deprived or the need to
I’m eating 5-6 times a day usually- what I like. What else would I want?
that is still being in a deprivation diet type mentality and remember we can eat whatever we want on our plan
that being said- I also allow myself flexibility and I don’t beat myself up if I go over
so, if I’m at a birthday party and there is cake and I want a piece- I have it. I write it down. And its ok
AND if I go over, I write it down and I don’t feel guilty anymore because it’s one day
it’s not an issue. Some days I’m less
If I notice my weight goes up slightly I scale back for a couple days and readjust.
next week- overeating episode I will discuss options for when you crave certain foods

2 From Diana in NY
What do you think about Keto? My coworker tried it and lost weight.
In my honest opinion-
I’m not a big advocate of eliminating food groups- doing anything short term
if that is how you lose weight- it will come back after you add it back in
just common sense
always about calories in vs calories out
budget your calories
find your ideal weight
determine how many calories you will require at that ideal weight if you were sedentary
then that’s your calorie budget to aim for
it will be less than you eat now
common sense- if you weigh more than you would like- you are eating over your budget
scale back- but eat what you want- just track it
every diet plan out there is the same thing-
calorie deficit.
3500 calories in the hole, less than what you need to function, and you are 1 pound less
500 calorie deficit per day, lose 1 pound a week
1000 calorie deficit per day, lose 2 pounds a week
weight watchers, Atkins, hcg, master cleanse, south beach, Mediterranean- they are all
calorie deficit.
Keto no different
If I am going to lose weight by being in a calorie deficit
I may as well have whatever I want along the way
I personally love starch and feel my meal isn’t complete without it
now if you eat it and have ill effects- which is why we track how meals and food makes you feel in your tracker-
and if it’s your choice to eliminate starch due to your own personal wants and needs- by all means
we can keep our eye on our end goal, and stay flexible in our approach
some people chose to do weight watchers along with my plan
whatever works for you
I don’t recommend going below your recommended calorie intake for your ideal weight at a sedentary activity level
it’s not enough food
you will feel hungry and deprived
and likely will quit
we are leaning to eat for our body we want
creating a habit about how much and what to eat
lower calorie foods are naturally healthier choices
when we are budgeting our calories, we tend to make healthier choices
I am hardly 5′ tall and can have 1500 calories
If I had to stick to a 1200 calorie plan
I would not be here, doing this podcast because I would have quit a long time ago and never stuck to it

3 Stephanie from Kansas City
asked about philosophy on how many times a day should eat- worried about diet rule… metabolism
She goes on to say she has lost 17 pounds so far and s eating once a day because she gets super busy during the day at work
if that’s what works for you great-
like intermittent fasting
body is feeding on itself for periods of the day
still boils down to calories in vs calories out
if you want to spend them all at once or spread them throughout your day- your choice
make sure to track how your feeling- the best life journal you can write don throughout your day your hunger scale
I wouldn’t be worried about metabolism but maybe blood sugar levels if you are sensitive to the ups and downs
So, a good rule of thumb- if you’re feeling hungry, eat
you just want to make sure you aren’t creating an atmosphere for yourself where you are feeling deprived- and go into that diet mentality
through tracking, I’ve learned what to eat to make me feel satisfied or full for 2-4 hours throughout my day
that’s what works for me
learn to eat certain times, be satisfied for a certain time, then eat again
remember to stay committed to the end goal and flexible in your approach.
It might work for a while then become unsustainable or not work as well later
be open to try something else if you hit a plateau

4 from Sharon, Toronto
Sharon asked what to do about being scared to go out to eat due to not knowing how food is prepared, especially if it’s not a
chain restaurant where calories may be available online or plugged into MyFitnessPal
Sharon- I get you. But here is where we will use our best guess
we can find the ingrediants to write in
if something is greasy or I think it was prepared in butter- I write in an additional 100 calories for the oil
it won’t kill us
might make our hair shinier
you can always ask how its prepared and ask it to be prepared different-
what’s the worst that can happen?
get a no
add it to your no list for the day and congrats you just put yourself out there
I LOVE going to restaurants
I find it incredibly inspirational in my healthy journey
I try to pick healthy foods then if I fall in love with the dish I research how I can make it at home and make it healthier if need be
call it research
don’t stay in and be afraid to go out there and try new things
don’t be afraid to ask questions
call ahead and get the restaurant’s menu or specials and plan ahead or just chose healthy in the moment
most likely unless it’s a chocolate and cheese fondue restaurant
you will not go over on your calorie budget by 3500 calories and gain a pound
enjoy yourself, write down what you can, allow yourself to be inspired and give yourself a break.

5 Daniel Colorado
I downloaded your free journal page and it seems a bit girly for a guy to use, sorry to sound negative- just stating the obvious. Will you consider
a more masculine version for your testosterone-infused listeners.
Oh, Daniel I’m so sorry.
And yes- I am working on a pdf version of the 8-week journal plan that Is for sale now on the website Wlmotivation.com
Currently it is only for sale in the US and Canada for shipping reasons- Australian request almost twice as mush for shipping and the book cost
for that reason- I am working on a pdf downloadable version
you can print out the journal, either a half page day timer type size or a full-page size and put in a notebook
I will work on a more masculine version as well
Thank you pointing that out Daniel
get on the VIP list and you’ll get an email when the pdfs are ready and on the website

6 Angie in Seattle
You mentioned making your dog food and I know you have recipes on your website- can you please post your dog food and share the recipe?
Absolutely- I will share it and also put a recipe on Wlmotivation.com and in the show notes
A couple podcasts ago I shared my dog has allergies- allergic to chicken and a few other things
we would buy the expensive dog food, lamb, salmon, etc.
would like a dog food for a week or 2 then refuse to eat it
got my instant pot and started researching dog food
my dog was allergic to chicken
got all ingrediants from Aldi
x3 frozen turkey ground frozen section
white rice
x2 cans carrot slices
x2 cans peas or green beans
x1 or 2 cans pineapple chunks
oil (coconut or sesame)
flax seed
baggies
in my instant pot- 3 cups rice
4 cups water
on rice setting
meanwhile=
in wok= 3 lbs. turkey cook
2 large bowls
empty 1 can each of pineapple, peas, and carrots in each
1/2 the meat
1/2 the rice
3 tbsp. oil and flax seed
divide into baggies and store in freezer up to 3 months,
fridge up to 2 weeks
1 cup in each for my dog- 55 pounds
microwave 13 seconds
2x a day

7 Amy from Tallahassee
Do you have any tricks or suggestions to wake up early in the morning?
I would like to get up in order to start out my day early and walk. I feel like it will set up my whole day.
I plan to every morning, then morning comes, and I just can’t get up. any suggestions?
GREAT QUESTION!!!
I struggled with this for like- almost my whole life
morning person I was not
I love staying up late, having my “me time” watching mediocre TV
treating myself .. By..binging… this was my old lifestyle
I started to get up a little earlier once I started my healthier lifestyle
but it wasn’t until I reached my first plateau that I realized how important sleep was
see I was getting up a little earlier- most of the time… but not going to bed earlier
I had a sleep deficit
calorie deficit= good for weight loss
sleep deficit= bad for weight loss
As an adult it is almost impossible to get the 8 hours of sleep you hear about
I aim for 7
but as always listen to your body for ques on what feels right for you
in the best life journal- there is a place to track when you wake up, when you go to bed and your sleep hours
there is an entire chapter in the best life book dedicated to sleep- as one of the basic habits we need for weight loss and a healthy lifestyle
sleep, regardless of when you get up or go to bed is important
the reason I’m bringing up sleep- is if you are going to bed at midnight- do not expect to be able to pop out of bed at 5am
or 6am
so, suggestion #1= make sure you are setting your morning up for success by ensuring you have gotten at least 7 hours of sleep by the time you wake
by going to bed early enough
hormones in our body go bonkers if they don’t get this and it will be twice as hard to lose weight.
You will feel hungrier and your body won’t have enough time to complete its filtering cycle to get rid of the fat
If you don’t believe me- next time you get up before your bedtime or in the middle of the night- weight yourself
go back to bed then weight yourself again once you wake up…
Ha! See what I mean?
Give it time to do what it needs to do
develop a sleepy time routine BEFORE you start developing a morning routine for your new wake time.
this is not chicken or the egg… bedtime comes first.
spend a week working on this habit
get a warm bath, have hot tea, do yoga, walk your dog then cuddle in bed, read a bedtime story, – develop whatever you need in order to customize your evening
to go to bed at a decent time to allow for your earlier wake time
once you have this down-
you may or may not need to work on your morning wake time.
sometimes this is enough, and you wake at the time you set, and you jump out of bed ready to go.
I didn’t
I needed extra help in this department as well
I used to daydream of blanket alarm clocks that poked you, warmed up or became freezing in order to wake me up enough to get up
I don’t feel like I have a reasonable frame of mind when I’m half asleep and I always chose “keep sleeping”
I saw this as a weekly challenge many weeks and didn’t give up
I even googled how to get up early and found a great article
which uses repetition
suggested on a day when your available- to set your alarm, take a nap and wake up to this alarm
jump out of bed and take a cold shower immediately
then repeat this all day long, taking naps, setting the alarm, then jumping out of bed and taking a cold shower
like 10 times until when your alarm goes off you know exactly what to do- jump out of bed and get a cold shower
well this wasn’t going to work exactly the same for me cause I wanted to jump out of bed and write, or get on my treadmill
I tried this a few times, jumping out of bed, and getting right on the treadmill and I will say it did help
when my alarm went off- the first thing I thought about was my treadmill.
But it was the reason attached to getting on the treadmill which I think was my winning ticket
that was my Netflix show that I only allowed myself to watch while I was on the treadmill
I started out with scandal, then Gilmore girls. Shows that I couldn’t wait to see the next episode
if you are just starting to get up early- make sure you love what you are going to do first thing
it might not be working out and that’s ok
it might be writing in your journal
making your to do list
cleaning you house before the rest of the family wakes up and messes it up again
whatever it is you are going to do first- make it compelling enough to get you excited to get up
if it isn’t compelling- attach something to it to make it compelling- like Netflix on the treadmill
or a recorded Kelly and Ryan during a cleaning session
can you guys tell I’m a boob tube junkie here?
or a great weight loss tiki podcast during a run
do things you love first thing. At least at first until you get used to it and get the momentum and habit started
of getting up at this time
what’s things that you LOVE doing?
if it means you are up at 5am baking a cake every day for a week until it becomes habit- so be it
or maybe you will be painting or watching sex in the city reruns while planking? GREAT!
it’s all about repetition
make sure you get in your needed sleep
at first pop, up and do what you love….
work on perfecting your actual morning routine after you master he art of getting up at this new fine hour
if someone told me a couple years ago I needed to get up 2 hours earlier than my norm to go run
nope- not happening
maybe later
not at all at first
wake up and watch great show
have your me time
scrap book
give yourself a break
maybe not wake up right away and walk- or run- or clean
maybe wake up and do something you really really like for an hour- like read
write
I find my clearest thinking first thing in the morning
cook- precook your meals
or straighten your hair and do your make up like a freaking warrior princess
something you will look forward to
do this at first- then layer in the stuff you want to add
so, I hope that helped
so funny- full circle answer is still the same rules over and over again
one at a time- to develop habit and not get overwhelmed
being flexible
being kind to yourself
having fun

8 Hanna Atlanta
Will I always have to count my calories?
no, you will memorize them after a while they don’t change.
okay only slightly kidding
creating a habit
as far as what kinds of food we eat and how much of it we can eat
we need to track it at first
find out our optional amounts
optimal foods that leave us feeling good and satisfied
if we eat a certain food and crave things we will begin to stay away from it or tweak when or how we eat it or what we pair it with in order to give ourselves the best experience
and we are becoming aware of how our bodies react to all different scenarios.
once to your goal weight- don’t need to be the tracker Nazi
but you can be if you want
you may have collected enough data and know yourself pretty well by then you don’t need to
if you start to gain- naturally this may happen as we age- the older we get the less calories we need
so, we may want to start tracking just to see where our body is.
If we are eating 1700 calories a day and gaining .25 pound every week- scale it back to 1600 until you hit that perfect spot again
where you don’t gain or lose
If you stop tracking- you can always start again if you need to- and you already have the expertise and know how to do it
it is a very scientific common-sense controlled environment
meaning if you stop counting your calories and just try to eat the portions and foods you have become accustomed to
and you’re not measuring your cereal and milk and sunflower seeds out exactly anymore- what is the worst thing that can happen?
you have a calorie surplus
in order to gain an entire pound- you need to have a surplus of 3500 calories.
to gain one pound in 1 week, that’s 500 calories extra eaten per day above and beyond what your body needs
so, if your scale raises slightly-
start counting again, figure out where your surplus is coming from- tweak it and live your gosh darn life without anxiety that you may gain a pound
If you do- scale back a little, create a calorie deficit to make up for it.
easy peasy
we make it difficult with our anxiety
we become unreasonable- thinking we will gain 10 pounds in a week from not having control
all you have to do is keep your focus. Make sure your physique is important to you and it will be in the back of your mind throughout your day in the decisions you make
when we get out of control- is when we turn our back on our own awareness. When we put away the scale and the mirrors and don’t look at our habits
you are learning how to be completely 100% aware. You are learning how to have the habits you want on purpose
you will not lose control unless you do it on purpose

9 Carmella from Springfield
Thank you for putting this podcast out, I have struggled with my weight for as long as I can remember and need help getting started
I find your technique easy to follow and makes sense. I was wondering if there is anything else you offer besides the weekly podcast?
Do you provide coaching?
several of you asked this
Thank you for asking
it is very flattering
I will email the VIP list once group classes start for the best life book
which will be offered in a group setting once every 6 weeks
for those that want extra help, following along with the book
limited space
make sure you’re on the VIP list-
get on it by going to Wlmotivation.com
sign up for the free 24-hour kickstart journal page and you’re on it
you can always opt out if it gets annoying
that’s the best I can do right now- not taking on anymore one on one clients- at least for now

10 What is your favorite treadmill shows?
Amazon-
goliath
mad dogs
sex in the city
Animal kingdom
The Royals
True Blood
Sons of Anarchy
hand of god

Netflix-
The killing
The OA
Glow
insatiable- good weight loss one
vampire diaries
Riverdale
13 reasons why
stranger things
call the midwife
schitts creek- funny
bates motel
hemlock grove
hart of Dixie
girl boss
scandal
breaking bad, Dexter?
bloodline
Ozark
the magicians and series of unfortunate events- kind of harry potterish
friends from college

Well that Is it for today- I will do more Q +A’s so keep your questions coming
I love to hear from you all and so far I’ve been good about answering everyone personally-
and now I have figured out how to IM over Instagram which is my social media of choice
WL.motivation, the website is Wlmotivation, Instagram has a dot between WL and motivation.
if you haven’t heard your question yet I either have it on the next Q+A- which I believe will be #24
or I have made it into its own podcast- Jeanette, and Brittany-
on overeating & dieting on a budget

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Dunkin donuts egg white flat bread
Snack: Tim Horton’s turkey and wild rice soup
Lunch: outback- chicken on the barbie with steamed veggies and a jacket Idaho potato
Snack: red robin ceaser salad
Dinner:applebees grilled tilapia with mango salsa and rice pilaf and steamed veggies with a side salad with light ranch

Calorie Content for the Day: 1626
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Question to consider until next week…

what happens when you give into your craving? After you eat- are you satisfied, angry, or crave even more? Click To Tweet

Don’t miss next week when we will discuss:
overeating and cravings

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________

Homemade dog food
x3 frozen turkey ground frozen section
x3 cups dry white rice
x2 cans carrot slices
x2 cans peas or green beans
x1 or 2 cans pineapple chunks
x6 tbsp. oil (coconut or sesame)
x6 tbsp. flax seed
baggies

– in the instant pot- cook 3 cups rice with 4 cups water- on the rice setting
meanwhile=

in wok or skillet- cook the 3 lbs ground turkey
get out 2 large bowls
empty 1 can each of pineapple, peas, and carrots in each, plus:

1/2 the meat
1/2 the rice
3 tbsp. oil and 3 tbsp. flax seed

for my dog who is 55- 60 pounds, I place 1 cup of the food mixture into a ziplock bag, and feed him one in the morning and one at dinner time per day.
I keep in the fridge and microwave for 13 seconds right in the bag before serving
it lasts 2 weeks in the fridge
if you have a smaller dog you may need to reduce the amount in each bag
you can store in freezer up to 3 months
___________________________________________

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #18 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 18- Recommitment
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: You Have to buy a Ticket- from Taste Berries for Teens

moral:
Just really wanting something- even if you want it really really bad
no matter what it is
isn’t enough
you gotta buy the ticket
you gotta take action to get what you want

This podcast was made due to your requests by popular demand
I wanted to quickly thank all the listeners who wrote in about what you want to hear about.
next week we will have a q+a podcast where I will get to a lot of your other questions
it not too late you can still send me anything you want
but by far one thing I heard over and over in your amazing stories, was how you wanted more information on
hearing about re-commitment…

We’ve all been there
when you were on the healthy bandwagon and getting great results and all of a sudden
something happens
then you’ve fallen off that healthy train and can’t seem to catch it again
and now you’re in the guilty, shameful, defeated zone
you’ve lost motivation
you cant understand why
you were doing so good
and you feel almost worse-
because you know you loved your results
so how can you get that same motivation back?
what’s different?

First thing- you are different
something happened
means:
you lost your focus
you focused on something else
which caused your actions to do something else
then your momentum went another direction
new temporary habits were formed that were not part of the healthy lifestyle you had been aiming for and focused on previously

don’t worry- we can fix this
we have totally got this
rest assured- my goal is by the end of this podcast you are recommitted and ready
DEAL?
OK let’s continue

this exact same thing happened to a couple friends of mine
however their situations greatly differ from each other.
we are gonna peek into their situations like weird scientists and asses what challenges they faced and how they can
tweak it and be successful when they try ONE MORE TIME
let’s call them Betty and Veronica

Now Beautiful Betty,
Betty is 45 years
Betty has a family and a life and is… as almost everyone I know… Busy
Busy Betty has been searching for a weight loss cure for the last 15 years
Again… like almost everyone I know as well
Betty recently tried a diet plan
Not naming any names
But it restricted certain foods.
Let’s just say Betty lost bread
As in the food…not the money
Betty had incredible motivation, although it was really hard
but she prided herself on the fact that she could go out to eat
and watch everyone else enjoy things like rice and potatoes and pasta and bread… and alcohol
and Betty used her incredible fantastic will power to pass
Betty was also diligent on writing in her food journal
Until
she had a stinky day
and there just happened to be a birthday at work and cake was involved
Betty allowed herself to eat a piece of cake.
Betty thought the cake made her feel so good and she felt she already blew today so….
she decided to get seconds, then ate the rest of another co workers cake they left on their plate
Betty felt like she was treating herself, she deserved it afterall watching people eat all around her for 3 weeks
Betty didn’t write the cake in her journal- and figured she would start over again the next day
And the next day was Saturday and her family ordered a pizza.
Betty figured one more day would be ok- Plus this way could enjoy an adult beverage Saturday night
she would pick it right up the next day.
Then the next week.
Betty had lost 14 pounds. And gained back 15 after a couple months
And just cant seem to get that recommitment back

Now Veronica had a different approach to her weight loss
Veronica didn’t want to diet or exclude any food groups
Veronica decided to try to eat healthier, add in more fruits and veggies
and protein
and added in walking in the evening with her friend
Veronica was overweight for as long as she could remember
Walking was challenging and over a 2 month period,
went from just being able to walk around the block, to walking all around her neighborhood
Veronica was steadily loosing weight and proud of herself
she really enjoyed the new healthy lifestyle and looked forward to her walks
Until- her friend got an injury and was not able to walk with her anymore
Veronica stopped walking also
And allowed herself to use her friend not walking as an excuse
Slowly, Veronica stopped her good eating habits because
she felt what’s the use
she spiraled into a self pity state
and gave up on her healthy lifestyle

Now- 2 very different situations
But both were losing weight
each had some great stuff going on
Can you tell what happened in both situations as to how the focus changed?

In Betty’s situation-
It was bound to happen
limiting entire food groups is not a long term solution
IT takes massive amounts of motivation to continue to deprive yourself of something
eventually you will “Fail” due to either your body requiring certain nutrients
or your will power finally giving in
Betty did great for as long as was humanly possible-
Had she put that effort into a plan that was sustainable like Veronicas-
and allowed herself to sometimes not have a perfect day- but still keep track of everything
she would already be at her goal weight right now.

Veronica had the right idea
she was having fun, making small changes
and slowly making improvements
however, she lacked personal ownership of her actions and results
by blaming someone else- using them as an excuse
she quit on herself
Could she have walked alone?
or walked in a mall, or on a treadmill? Or at a gym?
found another friend or neighbor to walk with
Could she have tried yoga or something inside until her friend recovered?
She failed to use flexibility in the approach
which is sometimes needed to get to our end goal

Now mind you- both girls had originally lost weight
Do you know why?
Both had a calorie deficit.
All diets that work and lifestyle plans that work, and weight that is lost
is due to one thing…. A calorie deficit It’s just science
I don’t care what diet your talking about…
weight watchers
keto
slim fast
atkins or low carb
master cleanse
south beach
paleo
macro-based
caveman
intermittent
They all create a calorie deficit
period

When they work- its because there is a calorie deficit
you don’t have to limit entire food groups or create strange rules in order to create a calorie deficit
you just have to have awareness.
of what you are eating
and so my point here is- if the end goal is the same= losing weight
and the main idea is the same= calorie deficit
why not find the best way possible to create the calorie deficit?
And the answer is not to limit entire food groups.
that reason alone is why many people do not look forward to getting back to their “healthy” lifestyle

We need a plan we look forward to- that brings fun along with it
This is what the Best Life Plan excels in

If you haven’t listened to podcast 3- I strongly recommend it- IT goes through 5 rules of successful weight loss in detail
the dramatically reduced overall idea is:
1 only adding in one focus (or habit) at a time- to prevent overwhelm
2 no restrictions- including food groups, alcohol, etc.. It has to be something we would be willing to do forever
3 we are to be kind to our self throughout 4the process
4 making sure to have fun
5 and being flexible when needed

If Betty and veronica were following these rules- they would both be already at goal
it is fail proof- make sure these 5 rules are imbedded in your head
focus on one thing- not 14
you will get there- you don’t have to jump right in where you left off
it will take a minute to build back up your momentum
do what you can with what you have
do what you want
don’t deprive yourself
in our plan
you will not be taking anything away from yourself , no deprivation
you will be adding to it
adding habits
focusing weekly on something else wonderful to add into your life
and even when you get to week 3- this is not a very low calorie diet
this is a lifestyle- where you eat for the body you want
you have been eating too few calories on these other diets- no wonder you aren’t motivated

So in order to get ourselves hyped up to begin a lifestyle change
we need to take a minute to stop our current thinking and behavior

Most likely you are looking to jump right back into where you were when you quit
that’s sabotage
that’s overwhelm
and normally not even physically possible
no wonder its hard to re start- we are expecting WAY too much from ourselves

I have a friend, Melissa, who has an administrative office job in the health care world.
25 years ago she was a waitress
she got an opportunity to take a once in a lifetime vacation- and was determined to go
Melissa is a friend who has that natural born dedication, perseverance and motivation
Melissa got a 2nd job- as a waitress in the evenings to earn extra money for this trip

Her first day of work, walking in after not waitressing for over 2 decades
Do you think she walked in:
having the menu memorized
knowing what sides go with what dishes, extra options,
menu prices
ingrediants in each of the dishes in case an allergy question comes up
abbreviations for each item on the menu to write in her ticket to give the cook
cash register expertise for entering orders
history of the restaurant
plus knowledge of all retail products sold that the location
how to make the salads and deserts and soups that were her responsibility to get together
remember to check on every customer at the perfect time so no one wanted for anything or was annoyed of being checked on too much
making sure every drink never had to be asked to be refilled
SHE is amazing- but this is impossible

She started out learning the menu
then the codes to put in her ticket pad
then how to make the additional items like the salads and soups to serve
she followed around another server for a couple days to learn the ropes
she learned a lot as she went like what condiments to automatically bring out with each meal
and when to check on her customers
and she got help along the way for things like the cash register and dish ingrediants
think of everything you do in your job, or at home-
could someone just come in tomorrow and replace you and do everything 100% the way you do now?
or would you need to train them, systematically. With a certain order to the chaos.
what happens If you expect 100% of everything to be known and executed before its taught or tried?
OVERWHELM STRESS QUITING
definitely not fun
definitely not something you would want to do for your entire life
you would want a break from that environment immediately
it is too much.

95% of the time- this is why you are not yet recommitted…
your are looking at the whole picture
the 100% area- and not ready to jump back in to THAT.
BEST NEWS YOU’ll HEAR ALL DAY- you don’t have to
you shouldn’t!!!
Start slow, I know you’re excited… but I also want you to succeed!
Can we agree that this time around, after trying restrictive diets that cause us to lose and gain and gain
we will be open to trying the lifestyle approach? Don’t worry you have time… no research involved…. I will teach you how.

So we KNOW what it looks like to lose focus
Now we just gotta get it back

This is the tricky part
because we already have momentum going in another direction
if you have done any research on neuro associations- its fascinating
But basically our brain is working in the most efficient way possible-
it likes momentum, repetition, and routine
which is absolutely to our benefit once we start adding in our healthy habits
but when we are trying to stop an undesired behavior or thought-
we need a little extra

ENTER stage right… pattern interrupt
So what is a pattern interrupt??
Pattern Interrupt is a technique to change a particular thought or behavior

pattern interrupt’s purpose is to interrupt our normal routine and
give us another perspective, another point of view, stop that neuroassociation
that pattern. That behavior. Derail the trail.
give us different thoughts
out of the 50,000 thoughts we have per day, 95% are the same thoughts
that’s insane
I mean literally… insane
I’m talking about Einstein’s quote: “Insanity is doing the same thing over and over again and expecting the same results”
Now as I mentioned… this CAN be good.
In fact this works in our favor once we have those habits implemented that we WANT in our life
But when our behavior is one that we currently want to change and re-route in the right direction—
we need something to stop that negative behavior momentum
In all it’s glory- what a pattern interrupt does is
give you a new thought, a fresh perspective.
Some describe it as it being like seeing something in a new light or for the first time
Best Example of a pattern interrupt: VACATION
You stop your normal routine
get to see new places and do different activities than your normal day to day.
You find inspiration and creativity in the different environment
And usually there is some kind of life reflection which normally ends up
being either refreshing and ready to return to your normal life or longing to do something different after an epiphany
NOW- you do not need to book and plan and go on vacation in order to have your pattern interrupt. Nice try though
You could take an afternoon to do something different- go to the park
bring a notebook and write yourself a letter or do a goal setting exercise like podcast 10
just do SOMETHING DIFFERENT

You gotta buy the ticket… figure out your pattern interrupt.
I will tell you what to do next
first of all- week one day one is right now
and week one’s focus is tracking
if your serious about getting back on track. You can prove it to yourself like this
write down what you have eaten so far today
yup. No warning. It’s show time
right now- grab your journal. If you don’t have it- grab a notebook or your phone evernote or a napkin
or the back of that fast food receipt you just swung through while listening to the recommit podcast episode
write down everything you have eaten so far
you can transfer this to your journal later
write down everything you have eaten and drank so far today
and let out a breath because…
The first week- we aren’t interested in counting calories. Just writing down items
that’s it
don’t even write down the calories yet
I know it will take everything you have not to write them down-
if you are having trouble getting back started- this WILL work
don’t write down those calories
week 2 don’t write them down still
are you feeling tension?
like we are breaking every diet rule imaginable?
Do you feel like you wont be able to write down the food without counting calories or fat or macros or points?
good!
that means #1- you are in my perfectionist category
which will help you later in this program
and #2- that its working
we are interrupting your pattern
week 2
as you are STILL not writing down calories, but tracking what you eat
you will add another focus: water.
your daily water focus- to get in 1/2 of your body weight in ounce every day
YES! I am telling you that you ARE NOT allowed to start focusing on your calories until week 3
so knowing what you know right now-
do you think you can do it?
Best Life challenge
week 1- just write down what you eat
week 2- drink 1/2 your weight in ounces per day- so if you weight 300 pounds you will drink 150 ounces of water
btw you can still drink other things too- but in addition to the other things you drink- get your water in
alcohol, coffee, even soft drinks- whatever it is its ok- but drink that water
you can even add things to your water if you currently hate water like
crystal light sugar free powders, the squirt stuff, lemons, limes, cucumbers and oranges like they have in the spas
my favorite is amino energy
ill have a link to it on the show notes
you can drink it with ice or warm, with a straw or in a wine glass- whatever keeps you tipping that cup up!
OK- so you now have a challenge. And I’m telling you- you aren’t even allowed to start
writing down you calories until you have completed 2 weeks of focusing on other stuff (tracking and water)
Do you think there is a chance by week 3 you will be ready to start digging in to your nutrition again?
I’m going to go out on a limb and say I’ll be you lose weight without even trying the first 2 weeks-
even more of a bonus
in 3 weeks from now- you can be still wishing you would catch that magic motivation again…. Or
you could already have healthy habit forming momentum and
be actually excited to be starting the good stuff
looking forward to it
all we need to do, is get that momentum going… starting our engines to be unstoppable
it takes a minute to get momentum going
starting slow
taking away the diet mentality
NOW… HERE COMES the best PART…
It’s your turn.
IT doesn’t work unless you INTERRUPT THAT PATTERN
buy that lottery ticket
So I’m going to give you a little push….
How about this…

START RIGHT NOW—
If you haven’t done it yet, do it! write down everything you have ate and drank so far today
don’t wait till tomorrow when your journal page can be prettier
I don’t care if you don’t have a journal
you can get one and transfer it over later
just write it down. Start immediately
That’s different that what you are doing now- right?
You’re driving?
Pull over.
That’s a big pattern interrupt, right?
Where ever you are going and whatever you are doing right now is not more important that your
health, happiness and vitality
be 5 minutes late
Make this important
have your pattern interrupt and commitment all packaged in one
Just went through the drive through?
Great then you have a receipt you can write on the back of
what you ate should be fresh in your mind
don’t want to write it down cause it wasn’t the best choice you could have made?
even better!
we WANT to capture those imperfect decisions. Your only focus right now is to write it down. I don’t care how many calories you ate.
Your FOCUS is tracking. Nothing else

start right where you are
expect imperfections
YOU writing it down even when it’s not perfect- is a great pattern interrupt.
It’s a quit-free lifestyle change if you aren’t afraid to show your flaws
think about that
you wont have a reason to quit this time
expect imperfections

Go on and have responsible tracking… and have fun with it! There is no pain associated with writing down food items.
be kind to yourself this week. If you write down your food- you won! That’s your only focus
don’t care what it is you wrote- not looking at calories- inly the habit of writing it down no matter what it is
I am proud of you for interrupting your pattern- listening today… and being willing to try something NEW for YOU

And as a side note- 8 week Best life habit journals are now for sale on Wlmotivation.com
If you are not in the continental US- email me directly to find out shipping prices for your particular region if you want one of your very own

MAKE it an extraordinary day!!!!!

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Sweet potato Breakfast Burrito
Snack: egg and english muffin
Lunch: 2 oz mozzarella, roma tomato cut up with salt, pepper and balsamic vinaigrette
cut up banana
cut up green apple
Snack: peach
Dinner: 2 hot dogs- in the rolls with mustard and relish, baked chip bag 2 miller 64 beers

Calorie Content for the Day: 1542
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Question to consider until next week…

What would you want the answer to be when the people closest to you are asked to describe you in 3 words

How would you describe me in 3 words ? Click To Tweet

Don’t miss next week when we will discuss:
your questions answered- where I will read listeners questions and discuss
——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Sweet Potato Breakfast Burritos- 226 calories
(serves 4)

ingrediants-
– 2 tsp olive oil
– 1 small sweet potato- peeled and diced
– 1 small yellow onion- chopped
– 3/4 cup frozen tri-colored bell peppers, thawed
– 2 cups baby spinach- roughly chopped
– 1 tsp chili powder
– 2 eggs
– 2 egg whites
– 4 extreme wraps (see below)
– 1 ounce shredded cheddar cheese

On a medium skillet over med heat- heat oil

Add potato, onion and bell peppers- sauté 8 minutes

Stir occasionally until potatoes are tender and onions translucent

Add spinach + Chile powder. Sauté 2 minutes more

Increase heat to medium high heat

Add eggs and egg whites- cook 3 minutes, stir occasionally

turn off heat and let cool 10 minutes

divide egg mixture evenly in 4 wraps on tin foil

sprinkle with cheese, wrap in tin foil or parchment then tin foil

**You can place wrapped burritos in zip lock and freeze up to 3 months, to serve place in oven at 400 degrees for 35 minutes

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

potato cooker bag

Extreme Wraps

water bottle

____________________________________________

Podcast #17 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 17- Happiness
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: Harriet Cooper’s story about “The Little Voice”, In Chicken Soup for the Soul Power of Positive Thinking
Link:

Moral of the story:
We can motivate ourselves from a place of kindness and positivity
or we can shout at ourselves, call our self broken and be miserable
how are you self motivating?
what’s been your tone with yourself thus far?
99% of us have been talking negatively to ourselves
And do you know what- whatever we have been doing so far-
it hasn’t worked
let’s be open to try something new
be open to trying it out…
it’s about time to get our Happy on
Lesson
we’ve talked the last 16 weeks about
how to implement habits into your life that you are willing to do the rest of your life
repetition leading to on purpose automatic behavior
focusing on one habit at a time to prevent overwhelm
making it fun
being kind to yourself along the way
taking ownership of your results
putting yourself out there., expecting to get no’s some times
Looking at no’s as challenges or obstacles, then
how to overcome obstacles you face along the way
Now- we are going to look at our own happiness.

Many people want to be happy
and think becoming thin will create this happiness in their life
or getting that job, or meeting that guy, or completing that task..
Try to start to notice how many times you hear “I’ll bet you’ll be happy when…”
or you tell yourself even… “I’ll just be happy when….”

first, we need to look at WHAT actually makes you happy?
and When you feel happy- why is it?
Would you say it’s when a certain season hits, or your favorite sports team wins, or when you’re in the presence of a certain person?
maybe when you step off the plane at vacation, or give someone you love a great present, that you wrapped with love, while watching lifetime or hallmark movies
when you realize that last recipe was a keeper and went over well with the whole fam.. And they don’t realize it was actually healthy
or your favorite song or movie just happens to be on?
You have unexpected happiness sometimes when you are least expecting it due to a great experience or activity or surprise
or maybe just enjoying a nice day, and afternoon without plans, or perhaps playing monopoly with your family
you notice happiness usually most after having sore sides due to fits of laughter you almost can’t control in moments you share with others
and speaking of others- Do you notice what makes others around you happy-
my favorite example of this I get to enjoy every day- with my dog
we have a little routine
every morning- I let him out to potty
while he’s outside I microwave his breakfast and put it in his bowl
ok back up I should probably explain…
my dog has major food allergies so I started making his food about a year ago- in my instant pot believe it or not
it’s healthy and he goes crazy for it.
I mean we could eat it- it’s got rice and turkey, canned veggies, coconut oil, flax seed and more yummy stuff
I make it ahead for 2 weeks at a time and he gets about a cup in the morning and a cup in the evening- I keep his rationed cups in baggies in my fridge and
the microwave it for 13 seconds then put it in his bowl
he comes in from going potty and is SO EXCITED almost dances all the way to his bowl where his homemade doggie food is waiting for him
I cant help but to laugh every time I see him happily run over to his bowl- it’s precious and it makes me happy EVERYTIME
and laughing an being happy at 5:15am is always a good thing

SO- what if we could be in charge of our own happiness?
and could be 100% happy immediately, right now… at any given moment
Congratulations for listening to this podcast because today you are going to find out how to do exactly that.
And it’s OK
you don’t have to worry.
being happy right now will not negatively affect your motivation
or the ability for you to obtain your goals
in fact
I give you permission to go after your goals- without pain
You can allow yourself to enjoy the entire journey
it is possible
it’s not only possible- it’s preferred.
And SO many people can’t do it.

that negative talk gets in the way
and we feel we have to be in pain or punish ourselves thin
when in fact- that’s what got us in this predicament in the first place
NEGATIVE SELF TALK… doesn’t work
kindness, having fun, opting in for experiences and enjoyment and joy
this is what life is about.
we seek pleasure. We avoid pain. Because we are Human and Smart
a life style change has to be enjoyable or the first second we get- we will quit and never look back
almost anyone can suffer through something short term
for long term results- permanent results- we need to change our perception and slowly implement habits to become part of our life.
if done correctly, and while enjoying the process… we temporarily fall off the wagon for a week or 2 due to vacation, illness, or another life challenge that pops up-
we will look forward to getting back to our system, to our routine
because it makes us feel good.

Being happy right now and enjoying the daily progress we make
will only make the process that much faster- cause you’re having fun
you’re changing and improving your life
this is not a dress rehearsal
your life does not go on hold while your working on you
in fact- if you really learn how to let go, have fun, and enjoy the process
you will find that improving yourself is addictive- and you wont ever be done
every week if yo improve just 1%
it can be exhausting… if you look at it as hard work that you don’t enjoy
and your just counting down until its done
But if it is fun to you, and you allow yourself to enjoy it- you will look at it as a passion
not hard work
it will just be a part of who you are- a goal achiever, a go-getter, a positive role model
a truly happy and fulfilled person
You CAN be
100% happy right now

I’ve got to tell you the story of when I realized I could be 100% happy right now for the first time… it was like a religious experience. The most amazing realization
It was the middle of a very long cold winter- I am a summer person
Ohio Winters can be brutal- less than 0 degrees Fahrenheit
snow on the ground
trees without leaves and no flowers in site
vegetation looks dead
driving is difficult and dirty due to the salt all over the roads and sidewalks
and to top it off- I had just been told by my employer that I was no longer needed-
my company was downsizing- based solely on my position’s zip code
and my zip code wasn’t the right one
I had spent the last couple weeks of my life feeling sorry for myself, pissed and angry I was I this unexpected circumstance
I felt deflated, unwanted, and nervous about my future

But there I was with my sweet amazing husband
in our hot tub
in our backyard- amongst the dead trees
it was dark- and we have lights strewn up in the trees- creates a magical aura
We had adult beverages
great reggae music streaming from our phones

we had a fire in the fire pit
and we were just talking and enjoying each others company
I was in a bathing suit- still not to my goal- but I was in a bathing suit and proud of my progress so far!
and I realized right then- we made the most of what we had
I was, right then, 100% happy
I appreciated everything about that moment, I was really enjoying myself
And I was looking forward to the future whatever it may bring

I realized right then…
no matter what happened or what was next in my life- I could always at any point be 100% happy if I so desired.
If I were in Fiji or Hawaii (or any warm tropical place), with a fruity drink (instead of my light domestic beer)
and a band was playing this song live while fanning us with palm leaves and making us towel animals
it I was in a bigger more extravagant hot tub, maybe a zero gravity tub right on the ocean
and it was summer, warm out, daytime, and I had my ideal body already
that would be good too
but I would still be this happy
I can be 100% happy right now
I don’t have to have unlimited money
or tropical climates, 5 star hotels, or a perfect body. I Can be happy now-

There is no happier than I was right then.
I was warm, laughing, with my love, truly enjoying the moment.
It was all about what you allow yourself to focus on.
Remember – depending on what you decide to focus on- you can always find answers to the questions you seek
If I asked myself why my backyard was better than a Fiji resort-
I COULD find answers to that question
no plane ride
I don’t have to pack
my backyard is free
my family is here
my dog would miss me if I went away
I CAN find answers
I could also find answers to another question if I chose- like why I hate winter
why this winter will never end
Why we need a new hot tub, to shovel more snow,
or how I need to lose 20 more pounds
but I didn’t even notice those things
because my focus was elsewhere
Call me Pollyanna is you want.
I prefer to be pollyanna than
negative Nelly
I mean, when is the last time you heard…. “Wow I really wish I could be more negative like you”
NEVER…. Because nobody ever said it…. Or Ever will
focus on good
appreciate what you have to work with
enjoy the moment you have right now
it is all you have
your past is just a memory and your future hasn’t yet been written
stop telling yourself that you will be happy when….
you deserve to be happy starting right now
no- stop it. I know your resisting. Remember be kind to yourself. I mean it,,,, right now. Be happy and enjoy the ride
remember…. this is not a dress rehearsal

And when you catch yourself focusing on the wrong question-
you simply need to give yourself an attitude adjustment
Yes- that’s right. This is going to be attitude adjustment class 101.
I do this to myself at least once a week. Sometimes once a day.

This is the best way I have found to give yourself an attitude adjustment…
when you catch yourself feeling yucky- ask yourself why, who cares, and so what until you understand why you are feeling yucky
many times we don’t even know why we feel yucky and we cant understand why we just let something go or get ourselves out of a bad mood
we begin to feel frustrated or bitchy- and it sometimes feels like it’s coming at us out of seemingly out of nowhere sometimes
ask yourself WHY and keep going, keep asking until you get to the emotion that is making you feel yuck.
Undeserved hurt… misunderstood… guilt… rejection… shame… disgust
are you making yourself into a victim? Do you feel like you need to explain your side or yourself?
are you seeking validation for being upset? If so- podcast 8- to find out why victim mentality is not helpful
acknowledge what your feeling. And figure out why you are feeling this way

For example- if a customer at work complained about you to your boss
you know It makes you upset, and you know your boss isn’t upset- but you are and you cant let it go
You understand they are one person out of hundreds, and you know it shouldn’t matter- you know this intellectually
So why cant you move on?
you realize after you keep asking yourself why and you answer it- you can get down to the issue… Ask yourself once of these 3 questions till you get to your answer 1. why, 2. so what, and 3. Who cares?
Just like this….
You know your upset
why?
I’m upset that a complaint came through about me
so what?
I’m not worried what my boss will think, he has taken my side. I know I’m not upset because I am fearing getting into trouble
why?
because I take pride in my work and my employer knows that
why?
because I care about my clients and want to give them the best experience possible
why?
because I believe in my product, and I try very hard to make sure every customer has a remarkable experience
who cares?
I do- I want to make sure everyone leaves feeling they had a good experience and I over delivered
so what?
So I know I explained it well and I’m upset because It’s an undeserved complaint against me
I feel wrongfully accused.
or I’m hurt someone would feel I rushed or didn’t care
or possibly- I feel embarrassed because maybe I didn’t give them the best customer service I could have
Whatever the outcome is- whatever you have found to be the root of why you are feeling yucky- acknowledge it.
Now wonder I feel horrible, I felt completely undeserved criticism which hurt my feelings and was frustrating,
OR= Now wonder I feel horrible, I felt embarrassed I wasn’t on my A game and they felt I could have done better
sometimes this is enough to let it go- just understanding why you feel awful
but when it’s not- there are a few more steps we can add in to help shake the undesired negative feeling

this is where I ask you to think of a person you wish you could emulate at a time like this.
someone you look up to, the way they handle their emotions and reactions
They are now going to be your emotional compass.
It could be Jesus, Oprah, Nelson Mandella, Gandhi, or your 3rd grade teacher
Fill in your own WWJCD with their name… and use it when you need it…WHAT WOULD GANDHI DO?
I like using Audrey Hepburn or Jackie Kennedy- because they were understated, sweet, but classy and poised and powerful in every situation
how Audrey react? How would she feel in this situation?
would they laugh? Handle it with poise and empathy, apologize or stand their ground?
You get to chose the way in which you act and react to things that occur in your life.

most likely- unless you chose a serial killer, the person you chose as your emotional guru wouldn’t go off the deep end and get upset
They also most likely will not require the complaining customer’s permission to feel good about themselves
in fact, I’ll bet they would genuinely apologize and wish the customer well,

plus- you have NO idea what that customer is going through
no one really knows what others are going through that day

now- what else can you focus on in this situation?
instead of the negative feeling, or how unfair it is
what can you appreciate right now.
your boss stood up for you, and believes in you
you can appreciate the fact that it did hurt your feelings- because complaints don’t come your way often and thank goodness for that
maybe it was eye opening- and you realize you may need to slow down when explaining certain things, check for understanding,
or create a customer checklist take some responsibility, then move on

No matter where you are- you can always look around and look for something to appreciate, something beautiful
doesn’t have to be expensive or brightly colored or symmetrical
maybe its an old man at a bus stop with the most exquisite smile lines- that just fell asleep sitting up and snored for a second
maybe it’s a kitten playing in a paper bag
or maybe its something Siri says that you weren’t expecting and caused you to gasp and laugh

take a moment to take it in
a beautiful day
a mystical storm cloud formation
birds gliding in the air or singing to each other in the trees

We have all have crap days.
Where it feels like everything goes wrong. Then we focus on what else goes wrong that day
do you call yourself murphy because you feel your life is a living murphys law
or do you hear yourself complain about your day and even get disgusted with your own voice/ words?
have you ever asked someone how their day was and gotten an earful?
don’t be that person
their negativity Is almost contagious and most definitely exhausting
no one wants to hear how awful your day or life is
what if we focused right then on what’s right.
take your life into perspective
are you going to let a rain shower, a spill on your top, or a lost sports game ruin your day
or the loss of a job you hated anyways?
There is always something to be happy about

so back to the attitude adjustment
you’ve changed your focus
you’re trying to think positively
but your still are hanging onto that yuck feeling…
at this point… consider bringing in reinforcements…
I have 4- you may have others
1. music
something about music can uplift my mood. I have an inspirational music list on Wlmotivation.com you can check out
but some examples are:
Life a G6= ok you cant sit around and sulk when that tune comes on- you are gonna get up and boogey
how about ALL I Do is win by DJ Khaled
Hey Ya! By outkast
feels so good by steven tyler

2. look up and smile hard for 30 seconds- tricks your body into being in a better mood
it sounds weird but it’s a scientifically proven fact
you can trick your body into being happier by going thorough the motions of smiling
just try it- let me know
3. which brings me to #3- humor
even if you are crazy mad you cant help but to smile cause you feel so goofy if you try #2
and laughter is really a great medicine
what makes you laugh? Is it talking to a certain person, there’s a couple people that all I have to do is look at them and I crack up
when is the last time you laughed so hard you or someone you were laughing with cried? Or snorted? Or farted? You thought I was gonna say peed didn’t you?
OMG that just makes it funnier!!! When our bodies make unexpected secondary noises due to violent laughter
I can almost laugh that hard watching the show Practical Joksters which completely cracks me up
or anything with Will Farrel
I don’t think its physiologically possible to be laughing and be in a bad mood
How many arguments have you been in that immediately end with a good laugh- intentional or not?

4. we are full circle back to what if eating healthy and exercising actually was like taking a magic happy pill
guess what- it is
do 10 jumping jacks- get the endorphins flowing- its good for you and is scientifically proven to put you in a better mood and make your body excited and happy

THE way I remember the self attitude adjustment 101 is by the synonym= AWFUL… Because that’s how you start out feeling… awful, right?
A- acknowledge. Acknowledge your in a bad mood
W- understand why, give your self a break= keep asking yourself “why” and “so what”, and “who cares” to get to the bottom of why you are feeling a certain way
set a timer for 10 minutes if you need to and sit down with paper and have at it. Keep writing until you get to the goods
F- consider other alternative thoughts/ points of view- This is where you plug in your emotional compass into the “What would ___ do??
Your answer always starts with changing your focus- (Focus on what’s good- on what you are appreciative about or thankful for)
U- use reinforcements to help uplift your mood = music, laughter, movement (dance, look up at ceiling and smile)
L- learn- What have you learned? If you were going to write a Confucius statement based on this attitude adjustment- what would it be?
Such as- Not every customer is always gonna be in love with me. A complaint here and there will keep my ego in check.
if can be silly- but remember we are ok with silly. Silly makes us laugh or smile

Now you have the secret to giving yourself an attitude adjustment. It takes more effort the first couple times you do it but you will get better at it
You do not have to be a slave to a crappy mood
You can chose you mood everyday and chose to be happy
100% happy NOW.
What are you focusing on throughout your day? Is it helping uplift you? Or giving you verification to rename yourself murphy?

according to psychology today posted on June 11th, 2012, the average person complains 15-30 x per day
they go on to describe “to complain” as: expressing pain, grief, or discontent
what do you complain about?
how many times per day
how many times per day do you focus on pain or grievances as opposed to what you appreciate?
the weather, traffic, a sore back, your weight, lack of abundant funds, the work you need to still accomplish or customers your dealing with?
so in psychology today, they go on to suggest wearing a bracelet on one wrist, then moving it to the other arm when you catch yourself complaining.
try this for one day with a friend or family member
try to catch each other and help each other become more aware of your negative thoughts and focuses that you don’t even realize you have
then try to refocus to the positive- and look at the good in your lives
keep track of how many times you need to switch your bracelet
it doesn’t have to be a bracelet you can use a hair band or rubber band

if you realize you have some more work to do to get this down-
consider adding positive thinking as your habit focus this week.

today… I CHOOSE happiness

____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast:light english muffin- 1/2 sugar free jelly- I like the raspberry, and the other half a couple tbsp of pizza sauce and piece of melted american cheese
Snack: in mason jar= 1/2 c fiber one, dollar tree Tupperware almond milk (1/4 cup), and one with blueberries
Lunch: 6″ veggie sub with mustard
Snack: 1/2 cup low fat cottage cheese, 1/4 cup black beans and 2 tbsp salsa
Dinner: beef and quinoa stir fry
1 cup rice
salad with: bacon bits, hot bacon dressing, mushrooms, green pepper, yellow bell pepper, green onion, mushrooms, and a hard boiled egg made in the instant pot
Snack: sugar free jello with 2 tbsp fat free whipped topping
Calorie Content for the Day: 1520
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Question to consider until next week…

What is your spirit animal? Click To Tweet

Don’t miss next week when we will discuss:
recommitment (when you fall off the wagon- how to get back on)
——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
*From the MyFitnessPal Blog

Beef & Quinoa Stir Fry- 377 calories
serves 4

ingrediants:
1 cup quinoa
1 tbsp olive oil
1 cup yellow onion- chopped
3 cloves garlic minced
1 each yellow, organge, and green pepper chopped
1 lb lean beef tenderloin cut into thin strips
1 cup beef broth
1/4 cup chopped basil
salt and pepper to taste

– Cook quinoa according to package directions- set aside

– In wok or skillet on med-high heat- add onion & garlic- cook 2 minutes

– Add peppers- cook 2 minutes

-Add beef- cook 2 more minutes, stirring frequently

– Add broth- bring to simmer (2 min)

– Cook until steak cooked through

– Remove from heat, stir in basil
Serve over quinoa

1 serving = 1 1/2 cup beef stir fry and 1/2 cup quinoa

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Fiber One

wide mouth mason jars

dressing tupperware

Instant pot picture/ link

cooler

Wok

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

*From the MyFitnessPal Blog

Beef & Quinoa Stir Fry- 377 calories
serves 4

ingrediants:
1 cup quinoa
1 tbsp olive oil
1 cup yellow onion- chopped
3 cloves garlic minced
1 each yellow, organge, and green pepper chopped
1 lb lean beef tenderloin cut into thin strips
1 cup beef broth
1/4 cup chopped basil
salt and pepper to taste

– Cook quinoa according to package directions- set aside

– In wok or skillet on med-high heat- add onion & garlic- cook 2 minutes

– Add peppers- cook 2 minutes

-Add beef- cook 2 more minutes, stirring frequently

– Add broth- bring to simmer (2 min)

– Cook until steak cooked through

– Remove from heat, stir in basil
Serve over quinoa

1 serving = 1 1/2 cup beef stir fry and 1/2 cup quinoa

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Wok

Podcast #16 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 16
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: Changing our vision
Link:http://www.rogerdarlington.me.uk/stories.html#Story67
Moral: Keep your focus and you will reach your goal
you can be flexible in your approach and keep your commitment on the end result
be creative, think outside the box
focus on your goal
try again when you fail
re-consider mistakes and repackage them as challenges
challenges you can overcome
and try one more time.
YOU WILL GET THERE
and when you do… this is what is on the other side of the rainbow and its worth so much more than gold

The psychological benefits of weight loss
part 2 of our weight loss benefits- make sure to listen to podcast 15 for part 1- grab your paper you started last week and let’s get to work
as long as your losing your weight the lifestyle way- not by restrictive dieting or cutting out food groups
if your working along with us in the best life journal- you have been working on more than weight loss already
you are tracking progress and putting yourself out there everyday- getting stonger and growing a pair- tracking your no’s with pride
you’re brainstorming solutions to obstacles as part of your week prep and daily observations
you are working daily on some self love aspects-
you are most likely proud of achievements you have been making and may already have some of these benefits

Lesson:
psychological benefits of weight loss

confidence
Did you know that low self esteem is considered an emotional problem. Like grief or anger
which can negatively affect the quality of your life and all your experiences
something tell me- you may already know this- first hand
but guess what… Once you have a plan that is actually follow-able
a big enough why and determination to try one more time
your weight starts to fall off… almost making it feel too easy at times
right here you begin to realize you CAN do what you commit to do, you CAN follow through
how many people TRY to lose weight, but you actually did it
you put in the actions, and you got the results
you gain confidence that you CAN do what you set out to do because you are willing to do the work involved
you realize you can do other things the same way and your mind opens up with possibilities
has this ever happened to you before?
have you felt almost euphoric or like a light bulb went off or something really clicked
say you quit smoking- which is hard to do… which took effort… and you were proud of your accomplishment
you knew if you could do that, you can do anything
forward momentum
and your confidence begins to grow- rightfully so
this leads you to want to dress better- to show off your new found indentations
doing your nails, make up, hair in a different way- updating your new you
proud of your physical accomplishments
you will begin to feel important and worthy in situations where before you may have felt inadequate
your confidence will allow you to say no when you need to- because you have new found self esteem and are not OK with being used or pushed around
with being used or pushed around
studies also show our thinner counterparts are making more money- so you may get a promotion, a raise, or have the energy, confidence and
energy, confidence and self esteem to seek better opportunities you will enjoy more
you wont take anyone’s Poo-poo. Especially if you are working on your No’s from Episode 4.
You are becoming more mentally strong and able to go after what you really want- and you now have evidence to back it up
that you are not only good for the work and can put in the effort- but you also are worthy of it and deserve the results

Mood
Think dominos- it’s hard to have all these awesome things happening to your body and health and clothing choices
better relationships and naked moments, energy and confidence—- without being in a better frame of mind
You have a positive focus now in the back of your head all the time
a goal to achieve- a positive goal which requires many focused positive decisions throughout your day
your writing down moments in your day that make you proud,
your trying new things and putting yourself out there
and fails are looked upon as challenges you can overcome
I mean Heck, It would be more unusual if you didn’t have a better outlook and mood if all these other positive things
are happening strategically all around you, bettering your life
your focus changes
so your attitude changes
with your focus
because it can
because you are looking at everything in a new light
in a successful achievers light
looking for the healthy, for the better
looking for the improvements because you are self improving
looking for he experiences because you are having real life experiences and making memories
because you are older than you have ever been and as young as you will ever be RIGHT NOW and you have so much to be thankful for
and there is so much beauty in the world to see when we wipe the fat out of our eyes and allow ourselves to see past it

Even people who complain about being “sore from working out” do so with a beaming pride and usually giggle
This multiplies once you add in your week 5 habit from the best life= movement
and week #9= strength
This also happens from science- chemistry in your body which automatically can change or enhance your mood
endorphins let loose in your body naturally from physical activity
think of it as a built in “tickle me Elmo” type of internal happy dance
you wonder why most athletes don’t take drugs or seek ways to get high…
they don’t need to!!! They have it all figured out.
They already know about the internal happy dance option here!
Further more- I was listening to Ryan Seacrest’s national radio show, this was August 2018- where
Ryan discussed a recent study that focused on people at the gym dating
and they found a very interesting fact
the study found when working out your body doesn’t know the difference between
excitement and working out.
Your body gets so happy from working out- it gets excited!
And I’ll have to admit I really have not noticed many people leaving the gym all pissed off
most are happy, with more energy, revved up, or excited.
recent study in Australia found men were 90% more likely to feel moderate psychological distress
if they sat more than 6 hours a day at work
phycological distress:
being nervous
restless
hopeless
tired
depression
stress
anxiety
I’ve had depression in my past- and it is nothing to take lightly
I’ve had anxiety- and I wouldn’t wish it on my worst enemy
I’m not declaring that walking around the block with fix all psychological disorders
it will help improve mood in a healthy mind by releasing endorphins
If you suspect you may have depression, anxiety, or other mental illness issues- a healthy lifestyle change wont hurt
but also reach out for professional help as well. Drugs are not the answer always for everything
but they saved my life once. And I’m not the only one
Some depression is situational, some is clinical. You are best to be seen by a professional
to have this monitored and have a game plan personalized for you
Also- depression symptoms are not always 100% of the time just being sad.
Sometimes you wont even feel sad.
we have been programmed to eat away our feelings- many of us are numb and don’t even
know what we are feeling half the time
you may just notice a lack of energy and motivation, extreme tiredness in some cases,
and not particularly feeling sad at all
Now stress is something we all know too well
movement and activity can help this
As your on your journey- you find that the habits you are developing that are making you healthier and thinner
and your giving your body what it needs to work
like water, vitamins, nutrition, hydration, movement, sleep, resistance
it not only makes you physically feel better, but it also becomes hyper sensitive to anything not optimal-
to the point where you know immediately if something is off
pay attention to how stress feels in your body
I carry mine up in my shoulders and neck and find myself getting migraines when I’m at that top stressed level
sometimes I’ll grit my teeth, or grind them
you can feel it in your muscles and joints
it’s like a warning signal your body puts up in order to let you know its reaching those levels
and stress in the body- well let’s face it- it can destroy you
it can cause heart attacks without having clogged arteries
it can cause strokes, high blood pressure, even menstral problems among many other things
but you now have an internal stress alarm to know when it hits.
when you start to feel those physical symptoms..
shoulders start to feel tight or you tummy starts to bubble-
you can say to yourself-
Uh oh- “here comes Hurricane Huffy”
and I have found- that once you are aware of it
if you do 2 things- your stress simmers down
1- is it a stressful situation or are you making a mountain out of a mole hill?
listen to podcast 8- you may need to change your focus to realign your reality
maybe it doesn’t HAVE to be a stressful situation
once you are able to do that- go to #2 which is
2- treating the physical symptoms
this normally causes you to stop what you are doing and relax, stretch, or do whatever
it is needed in order to make your stomach calm, or your shoulders relaxed, or your
headache cured- even if it is just taking a 30 minute bubble bath or going to Starbucks to
get a coffee and read a book for 30 minutes, or take a walk, or do a 7 minute yoga session
from the app pocket yoga behind your desk
listen to your body to know when its “Hurricane Huffy” alarm sounds and its had enough
then know what helps calm down those symptoms in order to treat them
being able to control your own stress levels is an amazing healthy self love gift you can give yourself
and again you are the only one who can help yourself this way.
you are the only one who can feel your physical symptoms
you are the only one who can know what caused the stress to raise, what you were thinking
you are the only one who can alter your thinking to be more helpful,
perhaps more positive, in some cases even being able to turn it around to be enjoyable
but most importantly less stressful to you
and you are the only one who knows what you can do to relieve those physical stress
pressures
YES- you are the only one who has the power within your own brain who can lower your anxiety and stress
Worry is a misuse of imagination
Let’s save our imagination for our Dreams and Aspirations instead
Something else that is a huge benefit for weight loss- is you leave behind the shame and embarrassment
that you have been carrying around with your weight
this helps alleviate a lot of that stress and anxiety- since you np longer have it about
specific things related to your weight- like if people are looking at you or
judging you for order certain foods, wearing certain clothing, even being with certain people
I know- Shame is the heaviest thing I ever carried
I know a lot of my food cravings, were my psychological brain trying to make me feel better
most of the time I was trying to feel better about being ashamed of my weight
being ashamed I couldn’t physically keep up with my family
or do things I wanted to do like swim, ski, wear shorts in public
Not having as many psychological food cravings is definitely a benefit- since you don’t have as
many painful situations to feel better about
or embarrassing and shameful experiences to avoid
which brings it home to my last benefit which is my favorite- and will most likely be your too

The quality of your life
this is due to everything wrapped up into one persons amazing journey of what is possible
when I was overweight I think just about every moment and experience I had was shadowed by my weight
If I was at a store I felt frumpy and inadequate
If I was at a grocery store my feet hurt and I just wanted to sit down
I hardly went into a mall or clothing store because it was torture to buy clothing and see myself in them-
about 5-7 years ago my company employer had a picnic for the employees which was supposed
to be fun. They had a mandatory softball game to try to get everyone involved. This was absolute
torture. I hadn’t run for years. Having to all of a sudden run from home plate to first base was one of
shame and disgust. I couldn’t believe how slow I went- I felt weight all around my hips and thighs and
rear like weights holding me down. And MY hips hurt for days afterwards because I wasn’t used to using
those muscles anymore. I was praying I would strike out so I wouldn’t have to run.
MY picnic shouldn’t have been torture. It was supposed to be fun.
And when I go to the back to school events- I would feel self conscious and frumpy. I wondered if the
teachers thought I was a lazy mom since I obviously didn’t take care of myself like I should
I stopped going to amusement parks, fairs, carnivals all together because it was too hard to walk around
that much, especially in long pants and 3/4 sleeve baggy XL shirt tent I needed to hide in.
I loved seeing family at holidays but always went through the painful motions of trying on 20 outfits, crying, and
settling for the one that I hated the least. Maybe if it had some sparkles on it would make me feel pretty
My point is… I can’t remember doing much of anything that didn’t have my weight holding
me back from enjoying the actual experience.
And once I began to lose weight- it all got better
I slowly began being able to take the focus off my pain and size, and enjoy the task or experience I was in
When I removed the shame I was feeling all the time… it allowed room for life to give me back joy
it was such a remarkable experience
without all the worry- I felt as if I had won the lottery everyday
I could wear what I wanted without being self conscious
you get to enjoy the moment you are in. Not feel shameful, self conscious or embarrassed
you’ll enjoy where you are and the things around you as opposed to being pissed. At the pool or beach
realistically now- I’m not going to tell you false promises feel you will feel like Bo Derek or
Pam Anderson running in slow motion on the beach with a perfect body and no extra jiggling parts
but you will go.. Participate.. Maybe even show off that bathing suit.
and that’s a bunch better than sitting there and sulk that you are fat
you will swim if your want, build sand castles, walk on the beach, find shells, read a book
and get a sunburn and feed the seagulls
your focus will be enjoying what you are doing where you are and who you are with
not on your humiliation or what you are missing out on
once you get a taste of what it’s like to live, enjoying every moment the way its supposed to be enjoyed…
and add in the confidence, and sprinkle on top the fact that
you are getting braver and braver and are more and more comfortable with being
uncomfortable because of your no challenges
you even begin to add more to your plate
because achieving things is addictive
self improvement is another habit you have automatically obtained
as a positive collateral in your journey
and you will never again be satisfied with an average life
because YOU are not average
average individuals do not purchase self improvement books
they do not track their habits, and plan for failure
average individuals do not listen to podcasts about improving their lives
and if they by chance happen to stumble upon one- they most certainly don’t
make it to podcast 16 on accident
you are extraordinary and are on your way to obtaining many goals- this is just the
beginning of your journey
you will get to a point where all of a sudden it all clicks, the lightbulb beams
and you have a game changing mind blowing moment
and you realize you CAN do it. Whatever IT is. You can
because this life of yours is amazing. And you are living every moment- FULL OUT
you are enjoying every moment you have and you realize you have the best life
because you make it that way. And you know exactly how to do it
you can dream and plan and achieve goals and look forward to the future
I think about where I was just 2 short years ago.
I loved my family. I had great friends, a good job that I enjoyed going to most days that allowed me to
help people and earn a decent living and have my desired material items
But I had no energy and I hated myself
I was slowly dying and had given up on being attractive ever again, on skiing, swimming, and most things I loved.
then I made a decision. To try one more time
and I made a plan different from anything I had ever tried before
I wrote it based on what I was willing to do the rest of my life, and how to make it part of my life in baby steps
and made sure I couldn’t fail
my worst fear then- would have been anyone seeing me in a short sleeve t shirt and shorts due to the shame I had of my own body
No I have a picture of that scared sad 39 year old woman on my website for anyone to see- in a bathing suit.
and a picture of who I have become. On purpose.
you can see my before and after on Wlmotivation.com
You may look at me now- hardly 5′ tall and a size 4 and say I could lose another 10 pounds.
And it wont make me cry and eat 3 cheeseburgers in my closet anymore
I have confidence I found along the way
I wrote a book. You may say it doesn’t work
I have proven results attached- and I can hear No and keep going
I don’t take any medication anymore. I can run. I can focus on anything I want
I still deal with hurricane huffy, and occasional victim mentality- especially when dealing with electronics
but I have HUGE DREAMS that I pursue everyday and you cant stop me
My quality of life has skyrocketed beyond my wildest dreams
and I’m pretty awesome but I’m not special. You can do the exact same thing
which is why I named my weight loss plan…. The best life

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Banana and an extreme wrap rolled up with American cheese and red bell pepper strips
Snack: cottage cheese individual pack with fruit (in the yogurt aisle)
Lunch: pesto zoodles and a can of tomato soup
Snack: hard boiled egg made in the instant pot and a plum
Dinner: 1 cup bowtie pasta with marinara sauce, 6 turkey meatballs, and veggies (spinach, onions, mushrooms, and tomatoes), a salad with shredded mozzerela, croutons, cucumber, bacon bits and honey mustard, and a mini croissant
Snack: vending machine size bag of pretzels
Calorie Content for the Day: 1460
_____________________________________

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Question to consider until next week…

What has made you laugh so hard you have trouble when it's time to stop laughing and get serious? Click To Tweet

Don’t miss next week when we will discuss:
Having ultimate happiness
——————————————-
Show Notes Bonus Features…
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

Extreme Wraps

Spiralizer

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #15 Show Notes
Weight Loss Tiki Podcast what is your top 3 reasons you want to lose weight?
Hosted By: Kary Has
Podcast Episode: Weight Loss Benefits
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: It’s in your Purse- one of many amazing stories in:

Moral:
Everyone has embarrassing moments in their past
We can later tell these stories of humiliation and laugh,
whereas at the time there was no laughing matter
But we made it out alive, the embarrassment and shame of that moment is done and gone
someday soon we will look back on our heavier times of our life in the same way.
without the pain- with only laughter and love
we are fast forwarding to that time today
to discuss some of the amazing weight loss positive collateral

The benefits of weight loss inside and out

There are so many great things about loosing weight I wanted to go over with you- so many in fact I had to break this into
2 podcasts in fact even when talking fast. And I missed about 9000 items so please forgive me for that
you will think of many more along your journey I don’t even touch on.

But if you are able to- use this episode as a motivator for the future you that has a bad day, needs a little
push, or for that one more try moment. We all have them. Bad days aren’t reserved for bad people
they happen to everyone.
So get out a piece of paper and get ready to write on every inch of that paper. All the reasons why you
want to lose weight
Perhaps it all started out due to a favorite dress you can no longer fit into. Or maybe you are tired of not
portraying yourself on the outside the person you are on the inside
write down on that piece or pieces of paper why you cant wait to lose weight.
what are things you want to do that this extra weight is holding you back?
keep this list in your phone, your wallet, your purse, your car, or on your fridge
add to the list as we go along if something resenated with you or sparks your interest
this week and next week’s episodes are full of content of weight loss benefits
on the inside and the outside
and when the flying poo hits the fan and it gets tough.
When you need that little push to try one more time.
get it out and read back through it

And so #1 benefit of loosing weight
1 Your HEALTH
we can’t even start to talk about weight loss benefits without talking about health benefits
that you gain when you lose
think of what a 5-10% reduction of your current weight would look like
if you are 300 pounds, this would be 15-30 pounds
if you are 250 pounds, this would be 12-25 pounds
if you are 200 pounds this would be 10-20 pounds
with just this amount of weight loss, the following begins to happen in your body:
decreased risk of diabetes
improved blood sugar levels
if you are currently pre-diabetic, diabetes is not inevitable
it is not too late- with this lifestyle change, and weight loss it is possible
to being your blood sugar level back to normal
lowered blood pressure
which is important because a raised blood pressure causes risk for heart attack and stroke
improved cholesterol levels
the average american has borderline high cholesterol anyways..
And 1 in 3 have not had their cholesterol tested in the last 5 years
and the higher the cholesterol- the higher the level of heart and blood vessel disease
and also leads to blood clots, heart attacks and strokes
now whether you are in America or Australia or the Phillapenes- if it’s been awhile since
you’ve seen your doctor- go ahead and make an appointment- this could save your life
write DR on the back of your hand like I always do to remind yourself
and so by loosing just 5-10% of your body weight right now,
you already have a decreased risk of obese killers like
heart disease
stroke
even certain cancers that fester in obesity such as breast cancer, esophagus, brain & spinal cord,
kidney, ovary, liver, thyroid, gallbladder, pancreas, upper stomach and colon and rectum
there’s more- go to cancer.gov and search cancers associated with overweight and obesity
Your pain begins to decrease in your
joints
and back
due to less pressure exerted on these body parts
I can’t even begin to tell you how many times I used to wake up with lower back pain
used to
decreased risk or even improvement in
symptoms of osteoarthritis
and sleep apnea
and speaking of decreased risk and improvement
you may decrease or eliminate all together some or all of your medication & disease
Now everything I have mentioned so far just happens from losing 5-10% of your body weight- no matter
how you do it… even one of those stupid diet, liquid unobtainable diets or VLCD

BUT- When you add in the practice we preach— Lifestyle changes
with healthier eating- eating more of those good for you foods which just
happen to also be the lower calorie foods like fruits, veggies, good grains, fiber
you begin to do the following:
everything mentioned above-
lowers or controls blood pressure
combats and prevents cancer
reducing risk of heart disease, stroke, reducing pain…
you can even
strengthen your bones- with veggies like broccoli and beets
you can boost immune system and ward off disease- are you sick often
aids digestion and prevents constipation- especially when your water intake in on
say goodbye to squatty potty and hemroids- you wont need them anymore
when you are eating better with more fruits, veggies and fiber-
things realign and flow as they should
or if you have the opposite issue- apples tend to help prevent diarrhea
avocado helps stop strokes
and bananas have been known to protect your heart
a balanced diet also helps
improve your memory
slows aging process
helps prevent painful heart burn, dizzy spells, and
improves life expectancy- do you want to meet your great grandkids?
and further more- once you begin to move a bit more- which is week 5’s focus in the best life book,
you get even more added health benefits
since just being sedentary alone without even adding in obesity
has similar risks and more. Couch potato is the new smoking
besides the obvious heart disease, diabetes, obesity, stroke,
high blood pressure, blood clots and cholesterol, cancer, depression, anxiety, AND osteoporosis
it can also cause you to develop hormonal imbalances
your bones get weaker and lose mineral content
your metabolism is effected and you may have more trouble breaking down fats and sugars
immune system gets weaker
more inflamation- which means more pain
poorer blood circulation
and of course premature death risk
I remember reading this along my journey and being horrified
I couldn’t imagine dying before I was able to lose this weight
before I was able to live my live full out
and memory is also effected
I think the only thing worse than death would be to lose my memory
recent studies show older adults who are sedentary
may be just as likely to develop dementia
as their counterparts who are genetically pre-disposed
and men we didn’t forget about you…
men who binged on tv more than 5 hrs a day had a 29% lower sperm count
and higher likelihood of erectile dysfunction
all of the specific diseases and risks I’ve discussed have a
whole set of symptoms of their own as well
such as high blood pressure or high blood sugar levels causing frequent headaches
cysts from thigh fat friction and infection from poor immune systems
GREAT NEWS is all of these are preventable or much less likely as your lifestyle change
begins to improve your health and well being

2 Beauty/ Appearance
You know what we are allowed to get a little vain here just to point out the benefits weight loss provides
the obvious of course, is you will be thinner
some other non- obvious benefits exist as well
such as your clothes looking better on you- not as bunched up and tight in certain areas
clothes just fit better and are more comfortable to wear as bodies shrink
you have more options- more choices.
Such as sun dresses and skirts, tank tops, bathing suits, shorts
dare I say… lingerie
if your drinking your water as we discussed in episode 11’s tracking lesson,
There are some benefits from weight loss just from water consumption being on task you are already noticing some benefits from this such as
a younger appearance due to hydrated skin which helps smooth out wrinkles and fine lines
water will also help with skin elasticity- which you will want as much as you can get as
you lose weight and may have extra skin
if your eating healthier your complexion has most likely improved tremendously
since you aren’t oozing oily toxins from your pores of your face
now don’t fret if this hasn’t yet happened. It will.
your body may still be in the process of getting some of those nasty toxins out-
they gotta come out somehow and it may get worse before it gets better- bear with me
and speaking of eating healthier- other benefits will be your nails and hair
vitamins like biotin in fruits and veggies like avocado will assist in this
even your skin coloring will improve- not so ashy
And with the confidence you gain which we will discuss next week in more depth, you tend to dress up more
for your life
your posture improves since your back is not so sore which makes you more attractive
your face gets chiseled to flaunt those cheek bones
your body gets chiseled and you will notice bones you forgot you had like
collar bones
shoulder blades
even ankles
and you will find yourself buying clothing to show these new sexy chiseled body parts off
3 Mobility
your mobility is improved
This means everything from= if you fell down and no one was around- could you get back up
to- Can you roller skate, sled, or ski with your kids or grandkids?
how about if you were kidnapped and stuck in a trunk- could you kick your way out?
When you start to lose weight- you are suddenly able to move around more, become more agile
and have less injuries
I used to get bruises all the time and I had no idea why
I know when I went to the movies I was always banging my hips against the
seats when I walked through the aisles
if you are moving more and have increased your strength- week 9 in the best life plan
you may even be able to suddenly do more things around the house you weren’t used to
like lift yourself up one the counter to grab the higher to reach cabinet items
or get yourself up into the truck
You’ll find your self suddenly participating in those family activities you used to find excuses to duck out of
such as hiking
zip lining
skiing
sledding
impromptu living room dance offs
handstand contents

you can reach your toes, paint your own toe nails, even climb to the backseat without having to
call the fire department to get you unstuck
spatially you will physically fit into spaces and places better
your behind will not take up as much landscape when you lose weight
so things like even your own car seat and the space between you and the steering wheel
you will not feel squeezed in or like you have to hold your breath in the airplane
or at the play or movie or recital squeezed right next to someone
you will have plenty of room to sit comfortably
you will be able to fit in the rides at the fair or carnival if you want
and when someone physically picks you up for the first time you will feel like the world just stopped
turning and angels will begin singing and you will feel the pride excluding like a beacon
4 Social life and relationships will improve
better relationships- because it’s hard to love someone or believe they love you when you hate yourself
as you begin to love youself in this journey- your capacity to love others and allow them to love you back opens up
you realize you are worthy of amazing love and you are
if you are single- you will have more dating prospects- partially due to your improved looks
and partially due to your own confidence improving which is even sexier
And speaking of sexy and confidence- you will begin to feel better without clothing- Basking in the glory of your own nakedness
I’ll let your imagination take over from there of those possibilities
and I know It should not be like this- but it is a fact- that people treat you better if you are not overweight
you will get more compliments
people will open doors for you
smile more at you
and people just want to be around other people who are:
1 attractive
2 successful and achieving a goal- as you are
3 positive- you uplift others and others like to be uplifted… you will become contagious
Be ready for people to gush over you- compliment you and probe you for your secrets
of how you magically lost the weight
friends want to be around you- confidence, exude excellence and achievement when you are killing a goal like this
people may look up to you, see you as a role model and turn to you for advice, inspiration and motivation
you will get more compliments
more than likely you will want to go out more anyways- show off your progress, be seen
and because you don’t have embarrassment, wardrobe issues, or shame holding you back anymore
in fact shopping for your wardrobe is FUN- even reward-worthy!
another fact- thinner people make more money- you may have more to shop with as you lose weight
or new career opportunities and options
plus you will definitely have more of our next benefit which is priceless in my opinion
5 Energy
There is so many reasons why you have more energy- physical and psychological reasons… some of which are
better nutrition, less vitamin and mineral deficiencies
improved hydration is a huge energy booster
better quality sleep due to how your treating your body
improved mood
reduced anxiety and stress
once once you add in movement you add in endorphins and watch out- you will be crawling up the walls
Now increased energy happens fast in your journey- I noticed a big difference in mine around week 3
Suddenly I noticed I could come home after a whole day at work and cook at night, clean, take walks with my family- kayak, boat
it was like adding an additional day to my day.
previously I had no energy after working 8-10 hours- I was spent.
Compare it to- after college or school… when your finally out in the real world-
before kids and houses. After your work day you could
do anything you want and not feel guilty you weren’t reading that book or studying.
it’s like that- it’s like finding the best kept secret in the world= free time
quality free time
time is the one thing you never get back- time is priceless
In a world where Time is priceless… and extra QUALITY free time is found
life is good

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: fried egg with a light Engligh muffin, 1 russet potato chopped with green pepper, onion, and mushrooms on the skillet with salt, pepper and of course…. hot sauce and salsa
Snack: apple
Lunch: Aldi Poke Bowl (found in the meat/cheese cooler- near the humus and guac)
Snack: plum, cutie orange, and a hard-boiled egg
Dinner: Marco’s Pizza 1 slice pepperoni pizza and a small garden salad with 2 light italian dressings
Calorie Content for the Day: 1520
_____________________________________

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Question to consider until next week…

What is your top 3 reasons you want to lose weight? Click To Tweet

Don’t miss next week when we will discuss:
The psychological/ mental benefits from weight loss including quality of life!
——————————————-
Show Notes Bonus Features…
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #14 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 14
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: A Sense of Goose
Link:https://www.inspirationalstories.com/sense-of-a-goose/
Moral:
just as last week-
have a flock of encouragement
have multiple places you can go to get your uplifting thoughts
whether it be social media, calling a friend, the Wlmotivation forum,
or reading a great blog that motivated you through that challenge
we can all use positivity
what goes in, comes out
pass on the positivity, pass on the encouragement to others

LESSON:
the top 10 we discussed last week were:
2nd hand shopping websites:
Netflix/ Amazon Prime/ HULU
MyFITNESSPAL-
podcasts advice for free
FB/ Facebook groups
instagram
forums
pinterest
workout apps
you tube-

and nowthe conclusion… #11-20

10 Step tracker/ health app
if you do not have a step tracker- get one.
In the best life, you will need yours for week 5
there are many on the market
fit bit probably most well known
my favorite and what I recommend is the vivofit 2
it’s garmin. Its outdated. I love it
it does not have heart rate.
I have a finger heart rate monitor I keep on my treadmill besides when I’m on there I don’t care what my heart rate is
its waterproof, doesn’t fall off, and does not have to be charged
one a year I go to a battery store and have the battery changed for under 6 bucks
the strap is interchangeable and I bought a rainbow of colors for it on ebay for about 2 bucks per color
when it finally dies someday I will cry. I’ve seen it online for anywhere between 35-65$, fraction of the newer trackers
the whole point tp the step tracker is to find out how active you are
its all about awareness
once you know how much you are normally moving- you can set a goal for yourself so you move a little more
when you become aware of how much you are (or aren’t) moving its amazing how much more movement
you can squeeze into your day
the door rings I’ll get it… I need steps anyways
you need a water? Ketchup? Oh I’ll get it… gotta get in those steps!
the dog needs to go out- volunteer here! That will add to my activity
Plus as we already mentioned under myfitnesspal- most companies that sell trackers
have apps or websites with stats that sync to your device and to myfitnesspal directly to give you more calories to eat
I know for sure- garmin and fit bit have challenge with 9-10 other people with similar step activity
as you do per week- if you are of the competitive nature and are neck and neck with someone or want to win- you
will for sure be able to find additional ways to get in your steps
there’s also social features on most apps so you can request to be friends and challenge
certain friends with private challenges
And I can NOT talk about steps and moving more and cool apps without talking about pokemon GO!
YES I know. MY son had pokemon cards growing up and I have no idea a poke is besides slang for prison
but the game gets you out and about and is so much fun to collect the little strange creatures.
I am a proud middle aged poke mon player
hey if nothing else- it makes going to your local parks and zoos THAT much more rewarding because there are
always rare poke mon there. If you havent done it yet- Geek out with me and try it. I’m on level 24
they are always adding new creatures and making it more and more fun.

9 food science advances-
when I was growing up, health food tasted like cardboard
cauliflower rice
zoodles
veggie burgers
seaweed snacks
0 calorie dressing raspberry kind is amazing still wouldn’t recommend the ranch version
fiber bars and cereal taste better than ever before
even an option for sofritas at chipotle- vegetarian protein
instant pot
ninja blender- amazing
suagr free candy and popsicle
potato bags- microwave
eggwhich cookers for microwave
quesadilla maker and Panini maker

8 recipes
no longer do we have to drive to the library
or the book store
search for the healthy books we can find a couple recipes in each we may like,
buy them or check them out to bring them home and find a space for them along the other recipe books that have 2-3
recipes we like in each book
now its as easy as typing it into your search engine and viola! You have thousands of options
you can search very specific under a certain amount of calories,
the way its cooked such as slow cooked, instant pot, microwaved, etc
you can search by the ingredients you currently have
or the time period you have to make it in
we can get written instructions, a shopping list, how to photos or videos
and we can save them now in our phone- under a file we create
by the evernote app, or by saving a a favorite, or a youtube follow
and we can even get notified when the same chef comes out with a new recipe
taste made has the fast forward videos that make any recipe look do-able and amazing and inspiring

7 online shopping
we talked about great 2nd hand online shops- but what about just plain old shopping… even grocery shopping
amazon- if you can’t find something, or you just don’t want to go to 4 different stores to get everything
you need- I am now an amazon affilate just so I can enter in products I recommend on the podcast
into the show notes with links in case you can’t find things in your area we discuss…like extreme wraps-
an absolute must in my house- order and it will come to your door, plus perks if you are an amazon member besides
free shipping- that’s right the netflix-like app with amazing shows that are binge-worthy…
There’s also actual grocery delivery and pick up services available out there
I te;ll you what- it’s never been more easy to become a recluse you never have to leave your house
kroger clicklist- you can now in many cities either have your groceries delivered to your door
or go show up at a certain time and have them loaded into your car for a $5 fee which you will be saving
by not walking through isles picking up items you don’t need anyways
other companies send pre- determined dinners or healthy recipe ingredients right to your door places like
hello fresh, blue apron, home chef, sun basket, plated, and freshly among others
and itunes, speaking of itunes

6 music- be it from Itunes, spotify, sound cloud, pandora, even you tube
if we hear a song in a movie or on the radio or on a tv show or on netflix-
we can now purchase this immediately with a few swipes and digits to type in
the other day I was watching episode 1, season 1 from beauty in the beast on netflix- great song
it sounded familiar but I had no idea the name or what it was called
I opened up my S H A Z A M app
which is an app that listens to the song, then tells you information about the
song like who sings it, the name, when it was released, etc
and so within 2 minutes of me thinking- I love that song. And having no information
about it at all, I now have it in my library
because it even gives you an option to purchase it right away on itunes
for 99 cents to a 1.29
same as the recipe book where you used to have to buy the entire book for one or 2 receipts you were intereted in,
you no longer have to buy the entire album for the one or 2 songs you actually want
there are apps like spotify that will create playlists for you
or rock my run- a great app with workout playlists already made up for you
I like to call it rock my dishes because I like to listen to it while I pre-wash my dishes to make dish washing more fun
you know it’s the little things
in your music library on your phone you can create playlists
im huge into playlists on my phone- inspirational songs and workout songs
sexy jazzy dinner making music and chillaxin playslists I play while lounging at the pool
then more serene playlists for when I’m practicing yoga, writing, or relaxing in the hammock
I have an upbeat nautical playlist for when we’re on the boat
I even have a playlist for when I’m walking through the grocery store even to keep up my tempo,
speaking of keeping tempo- There is an app I would like to share called Pace DJ lite
if you are walking or running- this app will scan your music and play songs to the beat of your feet.
There is something so harmonious about walking or running to the beat- this makes that happen
also an app called sleep pillow- no more need for a sound machine at night, you have this app
you pick and choose what sounds you want to hear- sounds that sooth or relax you
sometimes I like to play this in the background during a yoga session or just while I’m working
some of my favorite sounds they offer is whales, bamboo chimes, ocean waves, rainforest, birds, fire crackling,
rain, even soft music. You compile your own concoction up to 3 at a time and enjoy.
heat up a washcloth for over your eyes and spray some lavender on it and you’re set!!! IT can literally feel like a massage room
it’s sleep pillow and has an owl on the app picture
and speaking of sleeping…

5 phone alarms
have also come a long way
ive mentioned using my phone alarm as a tool several times
the amount of alarms you can have In a day is limitless
you can now label your alarm so you know what the alarm is for
and control what the sound is on the alarm- from a “swoosh” to a door bell, a rooster crow or witches cackle
or a song from your library
you can set your alarm to a great motivational song in the morning
think lion king
I even set my phone alarm tp remind myself to take a break, get up and walk around
if I’m into a project,
or to remember to take my vitamins (with P1nk’s raise your glass song).
set an alarm to remember to drink your water
or to write in your journal

4 Email
good old fashioned email isnt a new technology in the last 10 years- but it can be used to further our fitness journey
I don’t know about you but I can type a lot faster than I can write and I can think a lot faster than I can type and
I can always read my writing when I type- not so much when I write
that all being said..
create a new email address
use this email as your journal
write at lunch at work, in the morning first thing, after dinner, or at night from your bathtub.
give yourself 10 minutes to just write about your journey, about your day, about your successes and frustrations
set 10 min alarm- I use the little alarms they sell at the dollar tree but you can even use your phone alarm
you will enjoy when you reach your goal- looking back on your progress.
you will also learn to work out a lot of challenges and solutions just by writing about them
9 times out of 10… after I get done with my 10 minutes I want more time to keep writing because I’m on a roll
about something or other
at the end of your journey- you have an entire email full of your experiences from yourself
fron your old you
that you will cherish
you can even email that account snapshots of your day, your progress, or your recipe wins along the way

3 Video Games-
not your old nintendo super mario 3
Wii fit
balance ball
dance dance revolution
I even have a Black eyed peas video dance game-
have a tennis match with your family
if you follow any of my social media you will know I have a 15 year old sponsored skateboarder at home-
and yes you can even learn to virtually skateboard on wii at 40 years old without serious risk and injury
pilates and yoga

2 closet app- (Style book)
ok another fun one
remember Clueless
if you are a female or feminine male and have not seen this movie I demand you immediately order this movie!!!
the famous closet scene when Cher goes into her computer and puts together her outfit and the closet spins around
and produces the outfit—- ok its kinda like that
here is an app you can take a photo of your own clothes
(or future clothes)
and put together outfits
I went to the thrift shop and got a yellow sheet and a red sheet, that along with a
white sheet I already have on my bed
you then take photos of your clothing on a contrasting colored background which then removed the background
all together
each outfit item you will put into a category you select such as tops, shorts, shoes, jewelry, etc
from here you can search for each item. Put together outfits, and save favorite ensembles
its just fun
especially if you are like I was, and one of my biggest motivator was being able to fit back into my smaller
clothes from my past.
Cute clothes, sundresses, and high heels was both a reward and motivator in my journey
this allowed me to dream as I input all the clothes I couldnt wait to wear.

1 tracking sites:

progress body tracker & health- I use this to keep my measurements
happy scale- tracks your weight loss trends and can predict how much you will weight
by certain dates you enter (think xmas, family reunion, vacation)
and by certain times, likeby the next Monday, in 7 days, in 30 days, in 6 weeks, in 20 weeks,
and when you will reach your final goal
myfitnesspal had its own #
mydietcoach- where you customize an avatar to represent you,
more fun and motivational. Dress your avatar, get points and clothes to dress your avatar as you
sign in and do different things on the app like click on a button saying you are having a craving and it
will count down then give you avatar clothing
there are challenges you can accept that are fun such as water consumption, filling 1/2 your plate
with veggies, eat only when seated at the table, etc.
it’s like a womans weight loss game and is fun to use
you can even download motivational photos to review when you want- or before pics if you do not want to
save these to myfitnesspal or your own camera roll

the one thing I think is still better in paper old fashioned form
is our journals. Our trackers
I have not yet found an app or online version yet that can track the items I find imperative
I just think it’s
easier to look back on paper pages for meal plan ideas, assessments, highlight and write notes in the margins
white out, erase, circle and highlight
I have been toying around with the idea of app development for the best life journal- so stay tuned
for future possibilities
I will practice what I preach… I will stick to my end game- to help as many people
as I can reach their ideal weight & best life possible, and stay flexible in the approach.

in the meanwhile- the best life book has built in journal pages
and Wlmotivation.com my home base website also has journals for sale to purchase- if you are outside the US you
and are interested in a journal message me directly for shipping pricing
no go on- get out there, track responsibly, and live full out today. I’ll catch you next week

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: 2 whole wheat waffles with lite syrup, 2 tbsp fat free whipped cream, 1 cup sliced strawberries, and 1 tbsp chocolate chips
Snack: celery stuffed with laughing cow swiss cheese
Lunch: tuna salad “plop” in a bed of lettuce surrounded by 1/4 cup blueberries, 1/2 cup pineapple, 1/2 cup honey-dew, 1/2 cup watermelon, and 1/2 cup cantaloupe
Snack: plum and a cutie
Dinner: spinach pie (or spinach Quiche), buddha bowl with 1/2 cup cous cous, 1/4 cup sweet peas, 1/4 cup blueberries, 5 olives, and 5 cherry tomatoes and a caprese salad with lettuce, tomatoes, 2 ounces mozzarella, basil, olive oil and balsamic vinaigrette and salt and pepper
Snack: strawberry shortcake with 1/2 cup strawberries, 1 short cake, and 2 tbsp whipped cream
Calorie Content for the Day: 1532
_____________________________________

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Don’t miss next week when we will discuss:
the positive collateral damage to losing weight
——————————————-
Show Notes Bonus Features…
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

Spiralizer

folding mat

vivofit2

fitbit

Eggwhich

Ninja Blender

Quesadilla Maker-

Panini Press-

scale

tape measure

Lite Syrup

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #13 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 13
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The 2 hospital patients
Link:http://www.rogerdarlington.me.uk/stories.html#Story55
Moral:
allow others to encourage you
and if you get the chance- pass it on
there are so many amazing people out there willing to share their tips and tricks with the rest of the world
soak it up like a sponge
I’ll share with you some of my favorites
hopefully they will encourage you as they encourage me

LESSON:
If you listened to my podcast #2, you know my story
I struggled with my weight for 30 of my 40 years on this earth.
The last 10 years, I half committed to diets and was never fully invested
I found once I really began my lifestyle change all the things I had been missing out on that had completely changed in the
last 10 years. And I would like to share these things with you
Technology can be confusing and frustrating. Or it can be amazing and eye opening
it’s whatever you decide to focus on.
I still cant figure out my Roku or blue Ray player… but I have found the following top 20
things to be incredibly helpful and game changing in my weight loss journey

I can only fit 10 at a time on the podcast so you get 2 incredibly amazing podcasts out of my technology tips and tricks for weight loss
and this is part 1 of 2

top 10 of 20 ways technology has made dieting and healthy living easier

20 2nd hand shopping websites:
things like:
let go
Craig’s list
eBay
Facebook market
offer up
even amazon
for things like gym equipment that you can buy and make yourself a home gym on a budget
it’s like having your very own modern day garage sale priced options right at your fingertips
you can even set up a notification on most sites to let you know if a certain “keyword”
becomes available within a your determined mile radius in your set price range.

We have bought other gym equipment this was as well.
I love a good deal, and 2nd hand gym equipment is hardly ever used.
if a home gym is an option you are considering and you need equipment- this is a great option

19 Netflix/ Amazon Prime/ HULU
use as a motivator like I do to walk.
either at home or at the gym- bring your pad or phone and connect to WIFI and your Netflix or amazon Prime app
and away you go
find a show you can’t wait to watch the next episode- like the killing, scandal, anything binge-worthy
you will find yourself popping up on the treadmill or stationary bike more often than your scheduled workout times just to watch another episode or 10 more minutes
binge-worthy doesn’t have to mean you are a slave to your couch

18 MyFITNESSPAL-
calorie counting has never been so easy
already implemented in the site is almost all brand names, fast food items, you name it
there’s even a bar code scanner
recipe input- manual or online
if you find a recipe on a website, you can go to myfitnesspal and give the recipe name and website and it
will download it for you, and verify the ingrediants & servings
so if you copycat the recipe and swap out something to make it healthier- you can adjust it here as well
if you food prepped for a few days or so, there is an option per meal you can fill in other days with the same meal
you can save meals per whatever you would like to call it such as “Kary’s kick A Gazpacho”
There is a blog that gives you meal prep ideas, fitness articles, recipes, and other worth while reads

fast food and chain restaurants already input- you can look ahead and create your meal plan for a future trip
you can use the free version or buy a year membership with extras like macro nutrient information, personalised meal
times, etc for $49 per year- which I do chose to utilize
you can save your weight daily and look back on progress, and even add progress photos
You can attach your step tracker to the site and gain “activity calories”
you can get a daily assessment for “if everyday was like today, in 5 weeks you will weight…”- although I have a better
app for that I will discuss coming up

17 podcasts- advice for free
such as this one
more favorites: loosing 100 pounds with Phit n phat- love her! Feel like could be best friends
The life coach school with Brooke Castillo- mind blowing mental game
like Tony Robbins- feel in complete control of your thoughts by listening to her
Dirty John- story and entertainment only
which brings me to audio books
I will sometimes purchase them, also can borrow them through my library card.
set it all up through overdrive app- need your library card # and pin to set up
can normally borrow about 21 days
podcasts or audio books you can download onto your phone when your on WIFI, then listen to them
during a walk with your dog or while driving or working out.

16 FB/ Facebook groups
can start groups,
fitspo-ration
get content
some of my fav=
Facebook- getting ready to start group soon for the best life weight loss plan Kary Has or Wltiki
groups with great content
Coming soon- the best life fb group
Wltiki or Karyhas for everyday content
blogilates

15 Instagram

some of my fav=
powerwithin.in= great motivational quotes and stories
quotesonthewall- great quotes from modern day leaders you will recognize and love
the.motivation_club- great quotes and statements
zest my lemon- great food porn healthy pics
blinkist= great positive quotes of modern popular authors
delicious fitness meals
tastemade- great recipe videos on fast forward- hardly ever healthy- but you can adjust
buddha bowls- great food porn
Wlstories- before and afters and stories
instagram- wl.motivation= everyday content: Sunday meal prep, Monday motivation, Tuesday tips, etc

14 forums
community of like minded individuals who can share
thoughts
recipes
advice
and seek help
talk to others going through exactly what you are going through
help each other through it
Wlmotivation.com now has an active forum you can discuss content, ask Q, answer Q, uplift and motivate one another
and get great tips and tricks
make friends with like minded others
our family and friends can be a great support system- but we sometimes need to talk to someone else who understand
our exact same struggles and issues without judgement
come to Wlmotivation.com- click on forum on the header and sign up to post today and get the
conversation going!

13 Pinterest
watch out- huge time suck because you can get lost in how amazing it is
keep “files” things you love
type in front porch swing and wait ,3 second until your mind is blown with hundreds of photos and possibilites
you can save a photo you like into a file you create.
organizational ideas
this is great for our weight loss journey for so many reasons.
you can create a vision board right in a file for fitspo photos and motivational quotes
you can save healthy recipes
you can even save separate files for
zoodle recipes
cauliflower recipes
Buddha bowls
italian, instant pot, slow cooker, grill, foil packs, vegetarian, etc
under 100 calorie snacks
great for meal prep ideas
mason jar salads
you can search for your favorite types of
workout plans, Pilates, dances, yoga, strength train, etc
there are many isometric or body weight exercises and challenges for certain activities or events
such as academy awards, super bowl, or Victoria’s secrets show outcomes
you can save photos and posts about
vacation places you want to visit when you reach that goal weight
or rewards you can give yourself along the way
or outfits you will wear at that ideal weight
there’s even informative information to educate yourself on things like what cigarette’s do to your body. And aspartame
Pinterest- search for Kary Has
check out my Pinterest which is divided into best life book chapters

12 workout apps
push ups, sit ups, lunges, squats, pull ups, yoga, running, biking, walking
some of my fav-
if you want to run: 5k runner. You can open this app and have in the background running when on Netflix
or amazon and it will ding and tell you to run or walk and have a notification at the top of your screen
if you use your phone or tablet to watch shows during your treadmill like I do
Pocket Yoga- great beginner yoga lesson right on your phone
JEFIT design own workout based on your own body weight like push ups, sit ups, etc without needing gym equip
besides dumbbells

Footpath- if you walk in your neighborhood or outside-
you can plan your walk or bike ride, by tracing your finger on a google earth type view of an area
which you can use your current area or type in an address and find out your mileage. You can save these
planned walks or rides under whatever name you assign it
wonderful for exploring your town
free and paid apps for yoga, Pilates, workout ball, kettle bells,
push ups, sit ups, lunges, squats, pull ups, planks
usually month long challenge that steps up the intensity and reps every check in, which is normally
3 days a week preferred
sworkit- 5 minute workout

11 you tube-
beachbody workouts
yoga workouts
Do you have any old favorite workouts that could be revived from searching them,
like some richard simmons, elle mcpherson, kathy ireland, or cindy crawford workout videos?
How about the carmine electra workout series teaching a whole new kinda dancing
or buy some old pom poms from a garage sale or dog them out of your attic
and tackle the 1990’s dallas cowboy cheerleader workout
learn to belly dance or hula
or break dance
do you know the thriller dance?
learn to make certain recipes on you tube like sushi, hibachi cooking, or seafood quiche
if there is anything you do not know-
go onto you tube and search it and it will teach you
literally anything and everything

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Granola cereal with almond milk and an orange
Snack: sugar free jello and a pack of 100 calorie salted peanuts (both from the Dollar tree)
Lunch: Salad with lettuce, 2 tbsp goat cheese, sliced strawberries, 1 tbsp candied pecans, thin red onion, and chickpeas
Snack: peanut butter and jelly on 35 calorie bread (sugar free jelly)
Dinner: stuffed baked potato with salsa, lite sour cream, 1 tbsp real bacon bits, melted american cheese and broccoli and a marinated grilled salmon steak
Snack: 1/2 cup orange sherbert
Calorie Content for the Day: 1407
_____________________________________

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Don’t miss next week when we will discuss:
the conclusion (#’s 1-10 of my favorite top technology weight loss tips)
——————————————-
Show Notes Bonus Features…
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

100 calorie nut packs

potato cooker bag

dressing tupperware

wide mouth mason jars

raspberry calorie-free dressing

35 calorie Bread-

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #12 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 12
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: Rafting
Link:http://www.rogerdarlington.me.uk/stories.html#Story39
Moral:
life with its challenges and obstacles does not have to be a battle
you can alter your attitude at any given time to make your experience in ANYTHING more pleasurable
depends on your attitude towards to obstacle, what you chose to focus on
focus on following the leader to a T, and the danger you will be in without his commands, and
your experience will be about how well you followed direction and stayed out of danger
focus on harmonizing with your surroundings and laughter- and you will appreciate the beauty
around you. You will find yourself enjoying the process

try to keep this same mentality with you as we begin to assess our weeks actions and progress going forward
if you look back on your journal pages focused on mistakes
you will be assessing your progress with disgust at decisions you made, or disappointment in yourself
you will not only be breaking rule # 5- be kind to yourself
you will also not look forward to your next week and any momentum you have built up,
or confidence you have gained will deflate
any mistakes or failure along with way- we will add to our challenges and solutions brainstorm
all it is- is an obstacle we still need to tackle.

LESSON:
Part 2 of self assessing- this is where we really get into the nitty gritty-

So after we have been tracking our food and water consumption, weight and our weekly focus and challenges, and fails
everything we discussed in podcast 11 all week long- now it’s time to self-assess our progress
You should now know the best life program is all about adding in one focus at a time until it becomes habit
so look back first on your weekly focus.
How did it go?
did that focus get easier?
does it feel like it is beginning to formulate into a habit?
Is it beginning to feel automatic?
did challenges come up that you were able to find solutions for?
do you feel comfortable to add in another habit or should we stick to this focus another week to get it down,
and master it
this is what that looks like:
So week 1 you just focused on tracking- writing down everything you ate and tracking weight, obstacles, etc
after the first week you became good at remembering to track everything until it became 2nd nature
habit was formed. So week 2 you were able to add something new since tracking was mastered, and
on its way of becoming a habit
week 2 you focused on drinking your required water amount. But you had some things come up and
maybe you allowed your focus to falter. And you need another week to try again
then you do another week of focusing on water, then go onto your third focus in the 4th week
Do your focus as many times as it takes to get it down
I had to repeat multiple weeks along my journey. It happens.
don’t keep going when you have confusion or if you are still struggling with that focus,
or you make everything 10 times harder and overwhelm will follow…
the purpose of focusing on 1 item at a time, it to focus on that habit, repeat, repeat, repeat
until it works for you on autopilot.
the ONLY difference between you and the person you want to become, is a set of specific habits
the ONLY difference between your life now and the life you desire, is your daily actions
the ONLY 2 ways you can implement those daily actions- is by strategically adding in these
habits to make the process automatic and enjoyable consciously OR
working your absolute ass off, hating the process, and struggling uphill the entire time
it’s always your choice. You can chose the hard way.
most chose the highway and just never get that life they desire.
very few are able to strategically add in new habits, change their life.
Be one of those people. Be amazing.
It will be a consistent dance of going slower than you desire usually, but fast enough to build momentum
if you go forward too fast, you get overwhelmed because you have multiple focuses you are
concentrating on at once
if you haven’t quite got it yet- keep at it. If you’ve hit a wall- it happens
dig in and keep at it
always commit to try one more time and eventually u will conquer it
example: say you are on your vitamins week and you just keep forgetting to take them
you are not self sabotaging yourself- you just forget.
if you are tracking in your journal- you have an area to write in a checkmark or x or smiley
when you take them- this will help you remember
if you don’t yet have a best life journal…
then let’s go ahead and write up a challenge/ solution for this obstacle
ready- challenge: remembering to take your vitamins
I like to try to think of at least 3 solutions if I can
solution 1- set an alarm on your phone
you can label it vitamins…
you can have it play a certain song.
like- “raise your glass” by Pink
or “worth it” by fifth harmony
solution 2- tie it in with something- such as morning coffee or
brushing your teeth- put in you toothbrush drawer
solution 3- make it part of your meal prep- if you line up your mason
jars in the fridge- use small jars or little dollar store tupperwares
wrap them up in little tin foil and stick inside your mason jar salad
1- FOOD- look back on your food-
keep a list of food handy that leaves you satisfied
that gives you cravings
and makes you ill
this week when your making your food plan- keep these things in mind
you may need to tweak and adjust things dependent upon the signs your body is giving you
if you are getting hungry 1 hour after lunch, maybe you need a bogger lunch, or more protein then
maybe having a large breakfast is making you sleepy first thing in the morning
maybe too big of a dinner is depleting your energy too early in the evening
maybe you need a snack between a meal here and there
take your food responses for how each meal made you feel into consideration when planning this week

2- WEIGHT- remember a 500 pound deficit per day is equal to 1 pound lost per week.
other factors can alter this throughout your week- like sodium consumption, constipation, our monthly friend
what I can promise you however, is having that cookie that one day did not cause you to gain 2 pounds.
its impossible. Stay with me. Be realistic here
SCIENCE
a cookie is what- 150-300 calories maybe
you need 3500 additional calories to gain a pound
now if you had 70 cookies- maybe.
and if you did- let’s write that in for one of our challenges to overcome

3- In fact, look back on all your week’s challenges and solutions
what worked?
what still needs work?
let’s brainstorm some additional solutions to challenges we didn’t quite conquer that we know may come up again
Be part of the 8% and don’t give up
go ahead and get a game plan together
do yourself a solid there and proactively fill out a challenges and solutions guide for yourself for all your known obstacles
such as if you are going to be out of town and have limited pre-packing options
or school is ending for the summer break. Kids will be home and you want to make sure your
not going to be tempted to get off track- remember to be flexible and think outside the box
if you think of one u cant get a solution to, email me- I challenge you to stump me.

the challenges that DID work- what worked about them-
is that something you can take and implement into a different challenge’s solution
example: you stop at McDonalds every day the last year and buy a chocolate milkshake on the way
home from work
you now don’t want to spend the extra 500 calories per day on that milkshake and would rather
put it towards eating a couple starch servings with your dinner
so far your solutions haven’t worked
your solutions were:
1 just keep driving and don’t stop
2 stop and get a salad instead
3 call a friend and talk to them on the way home so you cant stop to order

it hasn’t worked so far. Day 1 you stopped and a salad sounded horrible so you got the milkshake
you are not looking at this as a failure. You are looking at it as a challenge…
you are aware of a habit you have that you would like to change. Awareness is key
you look at it as a challenge… you know you will do better next time… you will try again- 1 more time
day 2 you really tried. You tried calling a friend but they didn’t answer, and a salad sounded awful
you stopped and got the milk shake
you still did not beat yourself up because you know that helps nothing
you are aware of this habit and look at it as a challenge,
AND now you also know what does NOT work
you realize you can not expect said friend to always be available
you realize you need a solution where you just rely on yourself so you cant rely on or blame someone else for your actions
you realize a salad is not compelling enough obviously- how about an ice cream come?
Its 170 calories and much better than the 500. Or a iced coffee
keep at trying one more time.
keep your end goal, have flexibility in your approach, try one more time… and you will get there

but we tried something else last week that worked well- instead of eating over the sink we ate at the table.
Here- our solution was to reward our-self by putting a black checkmark on 0ur calendar at work.
We felt proud looking at all the checkmarks adding up on our calendar
Could we use that same method, since we know it already worked for us, for our milkshake issue?
Why not? I’ll bet we could get really creative even and buy a red pen, or green or blue or brown- and put
another check mark, or x on the calendar on days we passed on the milkshake.

So this mind play sound easy but you and I both know it isn’t. I’m asking you to pretty much step outside yourself and
look yourself right in the brain to figure yourself out
to get conscious about your unconscious behavior
how you work. What makes you tick… and manipulate yourself in order to mold yourself into the person you want to be’
there’s a lot of mind work that goes into that
it doesn’t happen overnight
the key is tracking- the more info you have to work with the better
you can look at your patterns, what works and what doesn’t, and change it all up
it’s fascinating
you CAN Frankenstein yourself, mold yourself into the person you deserve to be
You CAN get yourself to do anything you want to get yourself to do
commit to it, track it, assess it, adjust it. (be flexible & kind to yourself), Repeat.. Repeat..repeat until
Boom- new on purpose habit is born
KEY TO SUCCESS IN ANYTHING

So now that we have looked back on our week-
1 we know if our focus was mastered enough that it is becoming automatic or not,
and if we feel comfortable moving on and adding another focus
2 we have reviewed what foods and meals felt like in our body- in order to make informed
decisions this week for meal planning more appropriately for what makes our body feel magnificent- or at least not sickly
3 we have reviewed the challenges and solutions we faced last week- and if we need to add additional solutions to overcome
some lingering challenges, and we have brainstormed some more ideas to try- remembering to make solutions compelling and fun
if possible, and pulling some ideas from our solutions to challenges we slayed
4 our water and No’s were reviewed to make sure we are following these habits as well- and we are planning separate weeks
to focus on these areas if we need to

Now that we have assessed last week, and are moving forward into our next week
we will do so with flexibility to improve 1% bettwe than last week because we have real, transparent results
right in front of us
what worked
what didn’t
what we need to improve
if we are adding a new focus or not
Now for the most stellar upcoming week: we will plan:
a new meal plan for this week- if you want to do the exact same thing- do it
make some tweaks here and there, great
or completely change it up- awesome
most likely you have a better idea now of when your body is hungry, what satisfies it and what doesn’t that
you can plug right in
BTW- what is the best day to start a diet? Or lifestyle change?
Most people surveyed will say Monday
I say today. In the best life journal you pick if it’s a Monday, Tuesady, Thursday, or whatever
the BEST day to start is now.
My day 1 of my week is a Friday.
if you want to wait till Monday- double check your commitment, that’s called procrastination

Now you have all the tools you need to track your daily habits and actions
Have a stellar week! And Track responsibly

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Oatmeal (100 calorie pack), hard boiled egg, 2 pieces toast (35 cal bread) with sugar free jam
Snack: fiber one granola bar
Lunch: chicken salad on bed of lettuce with a mini croissant
Snack: assorted fruit and veggie mini spread= 1 plum, 1 cup snap peas, 3 cherry tomatoes, 1 cup celery with 100 calorie guacamole dip pack
Dinner: stir fry= chicken, onion, pineapple chunks, peanut oil, teriyaki sauce, water chestnuts, sugar snap peas and mushrooms served over 1 cup of white rice made in the instant pot. Sprinkle on top half of 1-100 calorie pack of salted peanuts
Snack: individual bag of baked chips and 1/4 cup of salsa
Calorie Content for the Day: 1380
_____________________________________

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Question to consider until next week…

Do you have a weight loss challenge or excuse that has you stumped? Can you stump me? . Click To Tweet Email me direct at Kary@WLmotivation.com. Let the challenge begin!

Don’t miss next week when we will discuss:
1st of 2 part series about:
1 my favorite weight loss tools
2 how technology has made weight loss easier

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________

Super Easy Chicken Salad
serves 6 one serving= 86 calories

either 2 large cans tuna in water or 3 regular size cans
4 tbsp lite sour cream
4 tbsp relish
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

35 calorie Bread-

Wok

Instant Oatmeal packs-

Fiber One Chocolate Bar

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #11 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 11
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Cracked Pot
Link:http://www.rogerdarlington.me.uk/stories.html#Story75
Moral: Even if you don’t see it right now, everything has a purpose
you are not perfect. I’m an not perfect. No one is perfect.
That’s what makes us unique and beautiful
it’s what makes life interesting
your journal pages are no exception.
they will not show day after day of perfect food plans followed
if they do- they aren’t real
be willing to capture your messy moments and unpleasant binges
be open and willing to change- by allowing yourself to capture the bad with the good
you are the only person who has to see it
if you don’t write it down… it still happened. You may as well make it a learning experience, right
pretending it didn’t happen and refusing to write it down shows your aren’t willing to change.
try again one more time- when you ARE willing to change
Remember: perfect is a unicorn doing the splits in the corner- it does not exist
Perfect fake journals do not end up in 1st place in life
it’s the messy, real, useful journals that can help mold us into the version of ourselves we want to be
you can have pretty journal pages, or a pretty body
successful fake journal days, or a successful life
you must be willing to learn along the way
and you must have the real uncensored authentic data to learn from
after all …if you had nothing to learn- you would already be thin

NOW before we jump all the way into the lesson===
AND Since we are now 10 podcasts in- I thought it would be beneficial to do a quick review
of what we have learned so far.
In case your just joining us- this may also help you check point which podcasts you may want to go back and listen to
or refresh yourself with

Podcast 1-
We learned that being committed to your goal is imperative
the difference between try and commit
and the “trick” is to be just committed to try one more time…

Podcast 2-
I shared my past diet history, how I went from a size 18 to a size 4, losing 75 pounds
and I spilled the beans on all my cringe worthy moments of being overweight which you may have resonated with

Podcast 3-
My favorite podcast.
talked about the unmagical motivational moment you need where you walk through that threshold and finally commit
go over the Best Life Weight Loss plan- exactly how I lost 75 pounds
5 rules that we need in order to lose weight

Podcast 4-
We talked about fear of failure
We realized most of what we avoid or procrastinate is due to fear of failure
that perfectionism is actually fear or failure
and we learned why failing is good sometimes, in fact needed,
and accepted a challenge that we would set out to get 2 no’s or fails per day-
by putting ourselves out there and getting good at sometimes doing the uncomfortable.
planning to fail, and keep going anyways

Podcast 5-
We got our magic #. Our calorie budget amount custom designed just for you
we learned what we can eat and when
and how much

Podcast 6-
We leaned how to use that # to our full advantage-
we learned what, when, and how to track what we eat for full optimal results
which is different than any way you have ever tracked before
did a brain storm about meal planning and prepping

Podcast 7-
we learned how to overcome challenges and come up with fantastic solutions
again to try one more time
and how to make things fun that we don’t wanna do
think outside the box

Podcast 8-
this was our mental week
how to not be a victim
or blame others or situations for our failures or success
that it’s always just us who decides to think a certain way about each situation in our life
We can go thru life blaming others and miserable.
OR we can wave our freak flag and be proud of who we are, where we are, and what we are doing
our mood, success and failure, weight, time, thoughts, and daily activities are ALWAYS controlled only by us.
and we can Own that, or we can change it

Podcast 9-
this is my second favorite podcast I think
we went through the to 10 most popular excuses for weight loss…
and debunked each one.
and BTW- side note…I’m putting out there a challenge to anyone who can stump me.
If you can come up with an excuse you think I cant debunk, or a challenge you cant think of solutions for
email me at Kary@wlmotivation.com… I double dog dare ya!
I’ll bet you cant stump me!

Podcast 10-
We talked about having goals versus being stagnant and coasting
we had an interactive goal setting workshop-
we started out remembering past goals, and check marked off everything we set out to achieve and slayed-
remembering how we ARE achievers and have thrived in the past
We opened up our mind to the possibility that there may be more out there that we want to accomplish
and we allowed ourselves to dream a little- looking into the future at our ideal life
we may have even set a new goal
_____________________________________________________________________________________________________________
So this brings us up to date and current with Podcast #11- self assessment by tracking your results, self awareness
We all know how to lose weight
it’s more of an issue actually DOING what we know we should be doing, right?
The best life breaks it down into bite size pieces, adds in accountability, assessments and tweaks until we reach success.
organized common sense in baby steps with flexibility
bite sized pieces aka: one weekly focus that when mastered and repetition will turn into
to habit and eventually essentially effortless
adds in accountability (AKA: journal pages to track your results and actions)
and then at the end of the week we go through assessing that week and adding changes where needed
aka: self assessment and flexibility in your approach to get to the committed end goal

Knowing all of this, assessing is #3 and 4 of the plan… VERY IMPORTANT
it is also impossible without #2- tracking our results
1 focus- action
2 track
3 assess
4 flexibility, tweaks

in order to self-assess our results- we need to have tracking information to review:
We learned a brief portion in podcast 5&6, of what we are to be tracking
and of course if you are a best life reader you have the customized journal pages you need to follow along
if not yet- you can come on over to Wlmotivatin.com and sign up to get a free sample journal page
you can use for now- or if you are artistic create your own bullet journal type page to follow along

IT has been proven again and again and again in every study performed over the last 30 years that tracking what you eat,
journaling your food intake helps aid your weight loss by double!!!
this is a large reason why the best life book is like 1/2 book and 1/2 interactive journal- for this purpose
In the plan, habit #1 that you learn and implement- is how to track what you consume.
before we even talk about what you consume or how much- just getting into the habit of tracking what you eat
is #1

and I can not stress enough… responsible tracking is KEY
if we make a mistake, we need to have the data to be able to learn from it
we must write it down
if we make a mistake and hide it and don’t write it down and pretend it didn’t happen
we will keep making that same mistake, hiding it, and never learn how to avoid the mistake
then we will get frustrated when the scale doesn’t move as fast or as much as we would like
sound familiar?
instead of learning from that mistake, in a kind way as to not beat ourselves up but to find it a challenge
in our journey that we can come up with solutions for…
instead of fixing the obstacle that prevents us from having the body and life we deserve…
we blame the plan… doesn’t work
we blame ourselves calling ourselves broken
we blame our period, age, hormones, or that one piece of cake at a birthday party
I can promise you right now- you are not overweight because of one piece of cake
you are overweight because you have not been willing until now to really look at your habits and actions
and have the guts to acknowledge it, track it, view it as a challenge you can overcome,
and implement alternative solutions to those actions that are holding you
back from your ideal life
If I could jump up and down right now without knocking over my microphone I would because I am SO
serious that if you learn nothing else from me ever… and only ever implement one habit of my 12 habit program…
CHOSE responsible tracking.

So this is what we track
throughout your day, you will write down __5__ things to begin
1 food ate, time, what, how made feel
if you are on the best life plan- you are filling out your journal pages and have all the data
you need to start your assessments, including your assessments which are in the book as well
If you are not, make sure you are writing down all your meals (I love myfitnesspal) but also writing
down more than that
your also writing down how you feel after you eat
this is a bit confusing- “feeling” can mean emotion, or physical sensation.
The physical sensation is what I am looking for.

Examples are things like:
full/ satisfied/ gassy/ bloated/ lethargic/ hyper/ jittery/ buzzed/ refreshed
once you get good at this, you can go a bit further
to more specific detail, something like satisfied for 3 hours
or the “satisfied only for an hour”
or “hungry again in an hour”
and you may notice these most… the next time you write in your journal when you are tracking your next meal
because you are also writing in the time you eat each time. And you are writing in the journal
every time you eat- not just trying to selectively remember at the end of the day
When you start to track this way, which Is what I refer to as responsible tracking,
you will begin to notice patterns…
incredibly interesting
uncover things that you can’t believe you didn’t know about yourself
for me- when I eat fruit before noon- hungry all day- the sugar makes me crave more and more sugar-
endless pit syndrome
this is also how I noticed my kryptonite’s- like chips and salsa, or pasta
and whenever I eat them it makes me MORE hungry… and causes cravings for more.
I can never eat a small bowl of pasta and get a “satisfied” feeling.
Once you notice a pattern- you can adjust to figure out another approach and customize it for you
I began to notice my stomach hurt if I ate an apple
but if I had 2-3 cups of water that day before eating the apple- I was fine
if I eat red pasta sauce I know that needs to be accompanied with a tums
yellow part of eggs makes me gassy- uncomfortable. I don’t love egg yellows- I’m ok with that
I’ll ask for egg whites (less calories and more of a bonus)
I realized my pasta intake would cause cravings for more pasta- so I only eat a small
serving of past along with something I KNOW will fill me up like a large salad and soup
IF I eat late- usually wake up hungry… so I try to avoid that
leaning how your body reacts to food is super helpful
if you have ever tried yoga- and were kinda overwhelmed by the feelings of self
awareness of your body, your breath, your mind… its kinda like that but better
and more useful
Each new thing you notice, may be a coincidence… or it may be a pattern
This is why we track- to figure that out. We will begin to notice these patterns as we assess every week

2 We are also tracking the challenges and solutions we face
we are doing this as they pop up, day to day, trying to find a solution to do better next time or to presently
make a good decision
and we are also doing this in a pro-active fashion… before they pop up in some instances, since we know ourselves and
our excuses better than anyone else
we have self awareness enough to write out challenges we expect to face that week and brainstorm
a myriad of solutions, remembering to make the solutions fun, compelling enough they are better than
whatever the undesirable current response happens to be. Tying a reward to it if needed, and thinking
outside the box on occasion for optimal results
My most favorite and best example of this- is getting in my steps by watching a show on Netflix
I pick one show that I really look forward to, then I only allow myself to watch it while I’m
on the treadmill

3 No’s building our confidence and getting more comfortable at being uncomfortable
we know that putting ourselves out there,
sometimes failing,
and always trying again- is the key to success in everything

the more put yourself out there, get better at trying again
you WILL fail sometimes. We want to fail sometimes so we have that opportunity to try again
it doesn’t matter how you go down, getting back up always gets a standing ovation.
if you start getting better and better at not being afraid to fail, to get a no
to have a daily # of “fails” or “no’s” you actually expect to get…
the more likely you are to go after what you really want in the world-
expect to have flexibility, some setbacks and obstacles, not be afraid of
them and in fact have more tools and confidence to overcome them and keep
at your goal
the real secret here- is that this works in your life for more than just weight loss
the key is to start out slow
I recently read, for network marketing… think
MK, Avon, pampered chef,
essential oils, vitamins, and countless weight loss products
the % of sales people who quit after they get their 1st or 2nd NO. is astonishing… like 80-%
most new customers don’t buy till they are asked the 5th time. Only 8% of sales people
make it that far cause most cant
take the rejection- amazing
if we get good at getting the NO and being able to adjust, adapt, FLEXIBLE and try again
how would your life be different If you could not fail….
or if you could fail sometimes yet still try again

as far as assessing your no’s for the week-
if you have been participating… you get an A for effort
Have you been putting yourself out there?
if you have not- try an entire week with just this as your focus.
At the end of your journey, when your at your ideal weight and stronger with more energy and confidence
you will be proud of many things this journey had taught you and you have learned about yourself along the way
But I will promise you right now-
the #1 favorite thing you will gain is the ability to LIVE your IDEAL LIFE…
and to live your life full out
you will not get there without sometimes being uncomfortable
you will get better at putting yourself out there
you have to practice it. Again and again.
this is a learned NEEDED skill. Essential to success in anything that requires effort

4 Speaking of uncomfy- Your also tracking your weight
if weight daily- you are being kind to yourself
I have a 4 pound variance throughout my week- which is why I use happy scale with averages out your weight
salty foods- popcorn, canned soup, alcohol, water intake
weight every morning or every other, butt naked after morning pee pee
if you are a morning regular #2 go-er, weight after that of course.
once a month- measurements also .
fabric tape measure

5 and of course you are tracking your water intake…
we really haven’t talked about this a lot before, but my rule is:
drink 1/2 your weight in ounces- OF WATER per day
the more water you drink- the better you are to flush out the fat
if you aren’t drinking enough water chances are you are somewhat dehydrated and
therefore somewhat constipated and heavier than you should be right now

not so 6 dependent upon how far along you are in the best life program- you may also be tracking other things
like activity, energy, etc but we are not getting into that today- that’s more of an advanced class

next week we will pick right back up with self assessing these 5 journal sections we track
and remember if you are just starting out- don’t try to do everything at once. Work in one at a time. Add one habit,
or journal section at a time until it feels automatic then add in another
until next week- track responsibly
_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: non-fat vanilla yogurt with 1/4 avocado, 1/4 cup blueberries, 1 tbsp granola, and 1/2 banana and coffee
Snack: 1/4 avocado mashed on 1 piece 35 calorie toast and 1/2 banana (the rest of the banana from this morning)
Lunch: chilled strawberry peach soup, and mason jar salad with lettuce, bacon bits, halved cherry tomatoes, and calorie free raspberry dressing
Snack: 35 calorie bread (toasted) with lettuce leaf, mustard, turkey, and cheese
Dinner: Grilled chicken with foil pack veggies (squash, zucchini, onion, mushroom, salt & pepper and coconut oil), baked potato with 2 tbsp lite sour cream and salsa, and salad with shredded mozzerela, croutons, radishes, carrots, and italian
Snack: 2 sugar free popsicles
Calorie Content for the Day: 1341
_____________________________________

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Question to consider until next week…

What makes you most proud to track in your journal? What do you enjoy most writing down? Click To Tweet

Don’t miss next week when we will discuss:

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Strawberry Peach Soup:
serves 4- 146 calories per serving

5-6 strawberries washed and cut in a couple pieces
dash of cinamon
1/2 cup mango peach V8 juice
2 cans sliced peached in water- no sugar added
2 tbsp lite sour cream
1 can pears in juice

Blend in Ninja Blender (or another good blender) until desired consistancy-
I like mine a little on the thicker side. Divide among 4 mason jars and put in fridge for 2-3 hours until chilled. Can last all week in fridge
____________________________________________
Foil Pack Veggies:
2 servings- 160 calories per serving

Cut up 1 vidalia onion
handful of mushrooms
1 squash chopped into bite size pieces
1 zuchini chopped into bite size pieces
* optional= potato chopped up or baby potatoes halved. This will increase the cook time
1 tbsp coconut oil dallop in middle of foil pack
salt and pepper to taste

Put all in middle of foil
fold up foil pack so that edges are creased together and top has some air between food and foil
put on grill or next to fire pit 25-30 minutes
check veggies and put fork in potato to check cooking status

(If it’s raining or you dont have access to a grill… you can also cook these on the George Foreman)
___________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Ninja Blender

scale

tape measure

wide mouth mason jars

raspberry calorie-free dressing

dressing tupperware

water bottle

35 calorie Bread-

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Foil Pack Veggies:
2 servings- 160 calories per serving

Cut up 1 Vidalia onion
handful of mushrooms
1 squash chopped into bite size pieces
1 zucchini chopped into bite size pieces
* optional= potato chopped up or baby potatoes halved. This will increase the cook time
1 tbsp coconut oil dollop in middle of foil pack
salt and pepper to taste

Put all in middle of foil
fold up foil pack so that edges are creased together and top has some air between food and foil
put on grill or next to fire pit 25-30 minutes
check veggies and put fork in potato to check cooking status

(If it’s raining or you dont have access to a grill… you can also cook these on the George Foreman)

Strawberry Peach Soup:
serves 4- 146 calories per serving

5-6 strawberries washed and cut in a couple pieces
dash of cinnamon
1/2 cup mango peach V8 juice
2 cans sliced peached in water- no sugar added
2 tbsp lite sour cream
1 can pears in juice

Blend in Ninja Blender (or another good blender) until desired consistency-
I like mine a little on the thicker side. Divide among 4 mason jars and put in fridge for 2-3 hours until chilled. Can last all week in fridge

___________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Ninja Blender

wide mouth mason jars

____________________________________________

___________________________________________
Asian Veggie Rolls with Soy-Lime Dipping Sauce

6 rolls plus 2 tbsp dipping sauce= 50 calories
Makes 3 servings

– 1/4 cup reduced sodium spy sauce
– 2 tbsp line juice
– 1 garlic clove- minced
– 1 teaspoon honey
– 1/2 teaspoon ginger (fresh-chopped)
– 1/4 teaspoon dark sesame oil
– 1/4 teaspoon red pepper flakes
– 1/2 cup grated cucumber
– 1/3 cup grated carrot
– 1/4 cup sliced yellow bell pepper- 1″ long
– 2 tbsp thin sliced green onion
– 18 small lettuce leaves or grape leaves
– sesame seeds to sprinkle

combine soy sauce, lime, garlic, honey, ginger, oil and red bell pepper flakes in small bowl

combine cucumber, carrot, bell pepper and green onion in medium bowl, stir in 1 tbsp soy sauce mixture

place 1 tbsp vegetable mix on each lettuce leaf

roll up leaves

sprinkle with sesame seeds

serve with remaining sauce for dipping
___________________________________________

Recipe found at geniuskitchen.com

Podcast #10 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 10
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Eagle who never looked up
Link:https://betterlifecoachingblog.com/2012/01/06/the-eagle-and-the-chickens-a-story-about-being-who-you-are-meant-to-be/

Moral:
go after your dreams, don’t live life looking down
what if I fail? Oh but my darling- what If you fly?
there is no bigger waste than playing it safe

LESSON:
Interactive goal setting workshop
what did you want to be when you were little?
how many times did it change as you grew up?
are you currently doing what you thought you would be
if you had training or schooling- are you doing what you trained for?
if you went to college, or technical school or completed an apprenticeship
what’s the last goal you set for yourself?
What goal are you working towards now?
this can be diet related or otherwise
So unless your brand new to the podcast- you have gotten through quite a bit and most likely
have an ideal weight you are working towards

do you currently have a goal?
or have you already achieved them all?
or have you stopped making them
not talking about- just getting the kids up on time and clean and to school in 1 piece
a real goal- that you worked at achieving.
weight loss or otherwise
Or did you stop dreaming… like I had?
because you were overwhelmed at everything you were already focused on
I was feeling overwhelmed because I was focusing on what I didn’t have control over
asking myself the wrong questions like-
why is my employer expecting so much from me, don’t they know its impossible for one person
to get everything done that is expected
why are my customers upset with me about something not my fault
worried at what someone who doesn’t even know me at all is thinking about who I am
or because there was no energy at the end of the day to start to dream about anything else,
let alone take action towards something new
I was physically and mentally drained at the end of the day
or did you stop dreaming cause you have worked all your life and pretty much have what you want and feel you can coast now?
maybe 10-20 years ago you got the job or promotion you wanted.
maybe you got married and already have your soul mate
already bought that big house with the picket fence
or took that tropical once in a life time vacation
maybe you have the kids you dreamed of having and they are almost out of the next or off on their own
maybe they are still young and you are all about making their dreams come true now and feel your time has come and gone
Can you remember what dreams you had right out of school?
say right out of high school- before kids, before the house payments and day to day reality hit of your professional future
how about right after college if you went- around 22 years old. Educated and trained and thirsty for it all
before you had “it all” what did “it all look like to you?
If you are currently working on a goal- congratulations.
Tony Robbins- if your not growing and improving your dying
we can always improve upon ourselves
I just heard the other day Steve Jobs has had 150 Patton’s since he died.
Patton’s in the making upon his death
after he was a billionaire he didn’t stop
he kept improving
So let’s try an exercise about goal setting-
This will be an interactive podcast- grab a pad of paper and a pen.. Or your lap top or ever note or whatever you use
now if you are driving or biking or running this may be difficult- so I suggest listening to the podcast all the way through then
coming back to it once you are able to do this exercise. IT can be very powerful
try to think back when you were about 5-6 and just getting into elementary school
what was your goals in life?- Rockstar? Nurse? Astronaut? Write it down
put a check mark next to it if you achieved it
No think of when you were maybe around middle school age- hit puberty, what were your goals then?
marry Christian Slater or Johnny Depp
get through the talent show without falling on your head?
someday have a dog? Or a horse?
maybe ride in a limo and have a date for prom?
now go through and check mark everything you completed- did you go to prom?

Fast forward to high school
freshman year- I’ll bet you dreamed of getting your license… and a car
did you know what you wanted to do when you grew up?
did you want kids someday?
did you want to move near the mountains or the beach?
Did you want to see NKOTB in concert?
did you want to marry your high school sweat heart?
what was your goals then?
write them down- remember what you wanted
check off the things you really wanted and achieved
Now go to around 22- getting started in your career if you work
what were your goals?
did you want to buy a house?
have kids?
get a certain job or get into a certain company
did you want him to propose?
Now depending on how old you are we may be getting warmer-
go a bit beyond 22=
did you want a certain promotion
that fun car
a boat
did you want your kids to be on the honor roll
make that home run
dance her little heart out at the recital without throwing up or falling off the stage
by the time middle age comes around- let’s face it, there is less natural life changing events to look forward to and to dream about
As you grew up, your goals changed most likely. You were flexible and your needs changed
So entering middle age life…
but this is where it CAN get really good.
you’ve most likely checked all the reasonable things off your list already
you can check off the things most people get and achieve- the basics
Now you can dream and really hon in… specialize on what you really thrive on for the future.
Not everyone can change laws
or design apps
or educate others about clean living
not everyone can travel to Mexico and help orphans
or learn the violin while going through hormone therapy
not everyone can donate precious time to listen
or sing
or make amazing items with their hands.
or go out of their way to give away blankets to those that need them most
or correspond with fellow cancer survivors
not everyone will
but you can if you want to.
What do you WANT?
If you found out today that you had 1 week to live, what is it that you regret not doing?
because you never know
One of my goals is to not have regrets when its my time.
to live full out while I’m here.
maybe your goal is just to be comfortable where you are at
but I would like to offer this though to consider… my gut feeling is that eventually you will hit a wall
get into a rut
you will feel unfulfilled knowing you aren’t achieving what you are capable of
what it is you could offer the world
the stagnant progress will turn to resentment
apathy set in
and apathy turns to depression
leaving things undone that you could have achieved is a waste of talent, love, and all out disservice
for all those that could have been effected positively by your success
If your not ready yet- put this on your calendar to reconsider in 90 days.
then really consider it once you hit it on your calendar
but for now- go ahead and do the exercise and you can give yourself this disclaimer:
I am not ready for this yet, but if I were, and if this were my time…
then this… and answer the questions for the future you that IS ready.

OK TIME TO- grab a pad of paper and a pen..or your laptop
now if you are driving or biking or running this may be difficult- so I suggest listening to the podcast all the way through then
coming back to it once you are able to do this exercise. IT can be very powerful

imagine you are on that death bed- be in in a week or 50 years from now… it is going to happen,,, fast forward
what would you regret not doing when you had the chance
what you really want in your life
go back to- if you could not fail- what would you do/ want
be realistic, but also know that everything was impossible until it was done… so realistic is relative
this can be weight or health related, professional, maybe you want to pay off debt- whatever it is. Write it down.
take a good 10 minute pause to get it all down
top of mind
you know what you dream about
maybe you secretly want to move to the top of a mountain.. Or live on a farm
play dolly Parton records all day and own a goat yoga studio
if you only live once… now is your time
write down everything you think of
just cause you write it down doesn’t mean you are married to it- so just get it out of your head and on your paper for now
it doesn’t have to be pretty
you are just capturing out all your desires
brain storm, brain dump, whatever you want to call it
don’t just write down what you think you can achieve easily
write down everything you would want If there were no caps/ no restrictions/ no time limits
is there anywhere you really want to go?
is there someone you really want to reach out to
is there something you have been meaning to say
is there something you are really good at that you would want to start a side business about
or since you cant fail- a full tie business
is there a book in you waiting to come out
a song ready to be sung
a career path wanting to be explored
a child out there ready to get to know you as a mentor, or friend, or big sister, a mother?
maybe your ready to clean out a room and give it another meaningful purpose
like a sewing room, an office for your new business or a dance room
maybe you want to start a podcast and share your expertise in the world… we are ready for you.. We are listening

So you should have your goals down…
Now I want you to step into the future-
if you couldn’t fail, and it is your ideal world
what is your life like in 5 years?
pick the things you want most from your list
how is your life different?
what do you do on a typical day?
from the time you get up till you go to bed
are you at your ideal weight?
where do you live?
what are you wearing?
what’s your hair cut look like?
who do you spend your time with?
what do you spend your time doing>
how do you get around?
your new car?
subway?
plane?
surfboard?
how do you treat people and how do people treat you?
what feelings do you feel?
happiness?
pride?
grateful?
inspired?
curious?
love?
what are you achieving everyday?

So let me ask you this…. If you could dream again, and if you wanted to pick one thing from your list to focus on for now.
could you?

And also consider, if you are doing this for future you since current you is not ready=

remember (if you have kids) saying your not ready, that you will be ready when…
your never ready.
its always taking a leap of faith
everyone who ever started a business or achieved something great always says they started before they were ready… never ready
if you waited until you were ready and all the cards were aligned
you will be the one on your death bed with regrets
keep this in mind
As Tony Robbins says, When would NOW be a good time…

_____________________________________

Shop, Chop and Roll Meal Plan:

Breakfast: Faux waffle house hash browns- with a fried egg and toast
Snack: cutie orange
Lunch: Asian Sensation- Asian Zoodles & Faux Japanese onion soup and
Snack: Seaweed snack
Dinner: Japanese Steak house Meal= onion soup, salad, Chicken teriyaki Meal with yum yum sauce, stir-fried veggies and white rice
Snack: 2 Miller Lite’s
Calorie Content for the Day: 1419
_____________________________________

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.
.
.

Question to consider until next week…
What foods do you eat that makes you feel most satisfied? Click To Tweet

Don’t miss next week when we will discuss:
How and what to track
Assessing your weeks
being flexible
customizing your results
——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Faux Japanese Steak House Onion Soup >20 calories

-broth (I use the k-cups and put them in my Keurig)- see below
-thinly sliced mushrooms
-thinly sliced green onions
-a couple fried onions (like French’s)

Add all together
____________________________________________
Waffle House Copycat hash browns- 248 calories

smothered, covered, peppered, diced, capped

– frozen shredded hash browns
– slice of american cheese
– hot sauce (if desired)
– chopped mushrooms
– chopped tomato
– chopped onion
– chopped jalapenos

cook 1 cup shredded hash browns in wok or frying pan per directed
Add in peppers, onions, mushrooms the last few minutes
Once cooked- add tomatoes and cheese slice over top

Serve with fried egg (you can use same pan- once hash brown mix removed), and slice of toast to dip your yolk into
____________________________________________
Asian Zoodles 77 calories

1- zucchini and spiralizer (or zoodles packaged)
1 tbsp teriyaki sauce
1 tbsp low sodium soy sauce
pinch of sesame seeds
thinly sliced green onion if desired

make zoodles with a zucchini and a spiralizer (or buy them pre-made- found in the produce section)
place zoodles and sauces in wok and cook 3-4 minutes
sprinkle sesame seeds and green onions as garnish
___________________________________________
Asian Veggie Rolls with Soy-Lime Dipping Sauce

6 rolls plus 2 tbsp dipping sauce= 50 calories
Makes 3 servings

– 1/4 cup reduced sodium spy sauce
– 2 tbsp line juice
– 1 garlic clove- minced
– 1 teaspoon honey
– 1/2 teaspoon ginger (fresh-chopped)
– 1/4 teaspoon dark sesame oil
– 1/4 teaspoon red pepper flakes
– 1/2 cup grated cucumber
– 1/3 cup grated carrot
– 1/4 cup sliced yellow bell pepper- 1″ long
– 2 tbsp thin sliced green onion
– 18 small lettuce leaves or grape leaves
– sesame seeds to sprinkle

combine soy sauce, lime, garlic, honey, ginger, oil and red bell pepper flakes in small bowl

combine cucumber, carrot, bell pepper and green onion in medium bowl, stir in 1 tbsp soy sauce mixture

place 1 tbsp vegetable mix on each lettuce leaf

roll up leaves

sprinkle with sesame seeds

serve with remaining sauce for dipping
___________________________________________

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

35 calorie Bread-

Spiralizer

Keurig k-cup broth

seaweed snacks

WOK

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

____________________________________________
Asian Zoodles 77 calories

1- zucchini and spiralizer (or zoodles packaged)
1 tbsp teriyaki sauce
1 tbsp low sodium soy sauce
pinch of sesame seeds
thinly sliced green onion if desired

make zoodles with a zucchini and a spiralizer (or buy them pre-made- found in the produce section)
place zoodles and sauces in wok and cook 3-4 minutes
sprinkle sesame seeds and green onions as garnish
___________________________________________

Shopping made super easy-
Click on the photo for more info or to buy immediately from Amazon 😉

Spiralizer

WOK

Waffle House Copycat hash browns- 248 calories

smothered, covered, peppered, diced, capped

– frozen shredded hash browns
– slice of american cheese
– hot sauce (if desired)
– chopped mushrooms
– chopped tomato
– chopped onion
– chopped jalapenos

cook 1 cup shredded hash browns in wok or frying pan per directed
Add in peppers, onions, mushrooms the last few minutes
Once cooked- add tomatoes and cheese slice over top

Serve with fried egg (you can use same pan- once hash brown mix removed), and slice of toast to dip your yolk into
____________________________________________

Shopping made super easy-
Click on the photo for more info or to buy immediately from Amazon 😉

35 calorie Bread-

WOK

Faux Japanese Steak House Onion Soup >20 calories

-broth (I use the k-cups and put them in my Keurig)- see below
-thinly sliced mushrooms
-thinly sliced green onions
-a couple fried onions (like French’s)

Add all together

sprinkle with sesame seeds

serve with remaining sauce for dipping
___________________________________________

Shopping made super easy-
Click on the photo for more info or to buy immediately from Amazon 😉

Keurig k-cup broth

Veggie “Pizza” made from a whole wheat pita
Serves 4, 1 pizza= 87 calories

2 whole wheat pita rounds cut in 1/2 horizontally to make 4 rounds (or you can use extreme wraps although they are “flimsy”)
1/4 c pizza sauce
1 tsp basil
1/8 tsp red pepper flakes
1 c sliced mushrooms
1/2 c thin sliced green pepper
1/2 c thin sliced red onion
1/2 c shredded mozzerela
2 tsp grated parmesan

Preheat oven to 475
arrange pitas- rough side up
spread 1 tbsp sauce over pita to within 1/4″ of edge
spinkle with basil and red pepper flakes
top with mushrooms, bell peppers, and onion
sprinkle with mozzerela
Bake 5 min or until cheese melts
then sprinkle parmesan over pizzas

Podcast #9 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 9
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Tale of 2 Pebbles
Link:https://wealthygorilla.com/10-most-inspirational-short-stories/
Moral: think outside the box

LESSON:
Top 10 Weight Loss Excuses- DEBUNKED!

We know the secret formula to success-
1 decide what we want
2 commit to it
3 taking action
4 trying again when make an oopies
5 repeating the action
repetition leads to a habit formed
habit becomes automatic
and poof- you are successful by default and have a new lifestyle

if we get fowled up- it happens steps 2-4… (Commit, taking action, or tying again)

10 I’m too stressed out right now
what this really means is: OVERWHELM
this is a valid excuse.
most diets do throw everything at you through a garden hose
they expect you to drop everything and just focus on the plan for the next however long it takes
because it takes that amount of effort just to get through it
this is NOT an issue on the best life plan- baby steps
focus on only one small habit at a time
designed to make sure you are not overwhelmed-
once master that- and feels automatic- add in next habit

EXCUSES DON’T GET RESULTS Click To Tweet

9 I wont be able to go out or have fun
what this really means: I cant drink alcohol
OR I cant be around other people and rely on will power to not pig out
first of all- ease your mind- you CAN drink alcohol if you want
you can budget you calories around your day in order to allow for extra to go out and have fun
Who says you cant?
Almost every menu is now online. You can plan what you will order
and I know I’ve already shared my alcohol secrets- Miller 64 and bud select 55’s
I love going out to eat and trying new things- I like to try food and then if I really enjoyed it-
find recipes to copy cat it & make it healthier
write down what you eat- and how it makes you feel, just like always
remember- you CAN screw up and keep going. No one is going to kick you out of your plan- except yourself
use it as a learning experience
if you end up over eating/ learn from it/ add it to your no/ fail list… use it as a growing opportunity to rise again

YOU CAN HAVE RESULTS OR EXCUSES- YOU CANT HAVE BOTH Click To Tweet

8 “I’m not ready”
“I’ll do it after vacation, Monday, next week”…
what this really means: PROCRASTINATION
you have weight loss on your wish list
but you don’t have a strong enough WHY for it to be moved off your list onto you goals
your not ready because you don’t want it bad enough to commit to it
go back to episode 1 for an entire episode about commitment
you may be saying- No, that’s not right… I want it really really bad
Oh yeah? Prove it
put post it notes on your fridge, your car, your bathroom mirror that ask “Are you ready yet?”
Tony Robbins has a great quote that cracks me up- when would NOW be a good time?
unless you are ready to do something RIGHT NOW, you really don’t want it bad enough
AND the beautiful part of the best life plan- is that you need very little commitment
small baby steps
you can ease into your new lifestyle with fairly minimal effort
wishing for a change is nice.
sit down and figure out your want
your why
make a list
write a letter to yourself from your future thin healthy self telling present you how much better your life is
let your future you tell you your WHY
after all you know yourself better than anyone else
I’ll bet you may even know some of your hot buttons

WHEN YOU HAVE LOST ALL YOUR EXCUSES, THEN YOU WILL GET RESULTS Click To Tweet

7 “I’m on a tight budget”
“I cant afford to diet” “I cant afford to eat healthy”
this excuse cracks me up because you have no idea how much money you will SAVE! depending on how you are eating now-
ok so if you have online access to your bank account- open it up
how many food-related purchases is looking back at you?
do you go out to eat often?
do you order in?
I used to ALL THE TIME
and it wasn’t even that enjoyable-
my fast food daily meals were less than desirable and all started to smell and taste the same
When you begin your nutritional journey on the plan and start eating for your ideal weight and having a calorie budget,
you tend to pack more
make more items
I teach you how to pre-pack for a week at a time-
I pre pack for 4 meals out of my 5-6, this saved me tons of money
Also- I’m not following Martha Stewart recipes here that require the specialty health food stores
I shop at Aldi’s
I admit I usually don’t even buy the organic options- I probably should but I don’t
I’m cheap
you don’t need to hire a trainer, or join a gym.
I didn’t
if you want to you can- that’s up to you
this excuse is invalid- and quite the opposite of the truth in my opinion

IF IT IS IMPORTANT TO U YOU WILL FIND A WAY, IF NOT YIU WILL FIND AN EXCUSE Click To Tweet

6 Too busy
again not valid excuse
you need a 20-30 minute time period to read your chapter for the week
eventually you will want 20-30 minutes a day just for you- to walk or move or do something amazing that you look forward to
this is 2% of your day
I found I had SOOOO much more time once I began losing weight just due to the extra energy I gained
I wasn’t wiped out immediately after work anymore
I was like the energizer bunny and had to put myself to bed once I noticed the time
new found energy is like giving yourself the gift of more hours in your day
because you last longer
you’re more willing to do things
you enjoy the things you do because your not tired and grouchy

I DON’T HAVE TIME TO EXCERSIZE IS THE GROWN OF VERSION OF THE DOG ATE MY HOMEWORK Click To Tweet

5 “my family wont like it”
“I cant spend time on me- I’m a mom and they are my first priority”
“I will make everyone upset/ uncomfortable at thanksgiving”
Ohhh I’ll bet you were just waiting on this one since last week, right?
we play the blame game and find other people in the spotlight of our excuse
not relevant
no one else is to blame or at fault for what you put into your mouth. Period
if ted keeps bringing in those donuts to the office,
think outside the box. Bring in veggies!
bring in berries
cut up vegetables and dip. Hummus, guac, salsa
can you imagine? Screw ted and his dumb donuts- I’ll bet you will get A LOT of positive feedback!
bring in a healthy 7 layer taco dip
maybe just maybe you will start something amazing…
maybe you can start a best life book club and meet once a week
create a sign up sheet for healthy snacks
you can still cook, go out to eat, and be a mom or wife and still care about your health and body
you do not have to force feed your family Brussel sprouts
you can still order pizza- maybe instead of half the pizza you can eat a piece or 2 and have a salad as well
HEY- my family likes this- more for them!
Don’t drag your family into your decision or use them as scapegoats
you will soon find out they are not out to sabotage you- in fact they will be proud of little Mama and cheer you on!
the best gift you can give your kids is a happy mom
don’t teach your kiddos obesity is ok
is that what you want for them?
do you want them to grow up and do what you do- put yourself last
that’s what your teaching them- to someday put themselves last
I know you love them more than that and want more for them,
show them how they should treat themselves, by loving yourself
they will watch and learn from what you do. And what you don’t do
stop the self hatred cycle NOW
they deserve more and so do you

YOU CAN MAKE EXCUSES OR YOU CAN MAKE PROGRESS. YOUR CHOICE Click To Tweet

4 “Nothing works- I’ve tried everything”
“I’m broken.
I’ve messed up my body too much”
AKA: fear of failure
Fear that you may fail and feel worse
you have failed before… you are trying to protect yourself from failure again
easy one! You WILL fail. Multiple times
you wont always eat perfect or within your calorie range
we aren’t going for perfection here
we are building habits, in order to do that you don’t have to have a perfect score
in fact, the only thing a perfect score does in this game is cause anxiety due
to the fact you are afraid you will ruin your perfect streak.
just get it out of the way and screw up so you can learn from it and keep going
I would rather you screw up once and keep going with your plan than not screw up and
wonder if when you do, you will not be able to handle it and quit

BE STRONGER THAN YOUR EXCUSES Click To Tweet

3 “I’ll be hungry”
“I like food too much”
aka: I don’t want to be deprived. I don’t want to starve. I don’t want pain
you will not be eating very low calorie- you will be eating less most likely, but if you preplan your meals to the best of your ability you can everything you want plus more
Cant tell you how many McDonalds on the road unsatisfying cheese burgers I’ve had
btw cheese burger about 300 calories- totally do-able!
cheese burger and salad
there’s ways to fill yourself up and be satisfied, if you just need more quantity
you can start out eating more low calorie foods with your meals to ensure you wont be hungry- like soup
I eat more times per day than when I was overeating
then only ate 2-3 times a day. Now 5-6
smart- eat more and better than before but less calories
quality vs quantity thing here

I DON’T MAKE EXCUSES, I MAKE RESULTS Click To Tweet

2 “I have no will power”
“I suck at diets”
“I’m destined to be fat”
AKA: lack of confidence
Our confidence WILL stronger with action.
once you begin, even with a mini commitment- say 1 day, you gain a little confidence once you follow through
do the same thing the next day and your confidence gets a little stronger
in a week you realize not only that you CAN do this, but that it is DO-ABLE
you gain confidence In yourself and the plan
I love watching this work in people- it spills out to way more than dieting
confidence is the sexiest personality trait
once you have confidence you CAN do it- you gain enthusiasm
once you have enthusiasm- it’s amazing how your excuses diminish… become irrelevant

EXCUSES DINISHISH ONCE ENTHUSIASM INCREASES Click To Tweet

1 I’m too old
too lazy
too fat
it will be too hard for me
aka: combination of a lack of confidence sprinkled with
high unrealistic expectations
so we have all seen the Shaun T commercials
the beach body dance, hip hop, hula, whatever is out there
p90x
Instagram and Facebook commercials of work outs that are supposed to make you lose massive amounts of fat
even biggest loser shows that show morbidly obese contestants go from barley able to walk up a hill to
completing marathons in a three months
screw that!
yes moving more or burning calories is part of the weight loss equation
but you can burn calories by walking, moving a little more than you do right now
you do not have to become a super athlete to lose weight
your food and nutrition is 80-90% of your weight loss effort
if you WANT to become a super athlete no one will stop you
I don’t
and you don’t need to
if right now you get winded walking to the back of walmart- then you are just like I was when I started
the first time I walked on the treadmill- which is my workout of choice- WALKING
I was able to walk for 7 minutes before I had to stop and rest.
the next day I did 9
you can start this plan wherever you are right now
your never too old to improve
remember Rose from episode 3….

_____________________________________

Shop, Chop and Roll Meal Plan:

Breakfast: Egg in a coffee Cup (see recipe below)
Snack: Veggie wrap
Lunch: 2 veggie pizzas (see recipe below)
Snack: Tuna salad wrap (see recipe below)
Dinner: Instant Pot Pork Chops (see recipe below), cauliflower and cheese, sweet potato, and Orzo Pasta salad (see recipe below)
Snack: Hot Dog over the fire pit
Calorie Content for the Day: 1336
_____________________________________

.
.
.
.

Question to consider until next week…

What is the last goal you set for yourself? Click To Tweet
——————————————-
Don’t miss next week when we will discuss:
– Goals
– and we will be setting goals in an interactive workshop

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Orzo Pasta Salad
serves 1= 170 calories

– 1/2 cup cooked orzo
– 3 pieces quartered artichoke from a can- then chopped
– 1/4 c bell pepper chopped
– 1/8 c chopped cilantro
– 3 baby tomtoes halved
– 1 green onion- sliced
– 1 tsp or more to taste capers (if you like the salty taste)
– 1-2 tbsp fat free italian dressing
– 1 c or less torn spinach- chopped
– dash of salt and pepper

Mix all and refrigerate before serving
____________________________________________
Tuna Salad Wrap
serves 1= 140 calories per wrap

Ingrediants:
– Extreme Wrap- below
– 1/2 can tuna
– 2 tbsp light or fat free mayo
– a diced pickle (or relish)
– celery stick- diced
– large piece of lettuce
– salt and pepper to taste

*You can also “enhance” this recipe by adding in quartered or halved grapes and walnuts. Calories would need to be added to total calorie above if these enhancements are made (sooo worth it 🙂

Mix together tuna, mayo, relish, celery
and serve inside wrap with lettuce between tuna and wrap
____________________________________________
Veggie “Pizza” made from a whole wheat pita
Serves 4, 1 pizza= 87 calories

– 2 whole wheat pita rounds cut in 1/2 horizontally to make 4 rounds (or you can use extreme wraps although they are “flimsy”)
– 1/4 c pizza sauce
– 1 tsp basil
– 1/8 tsp red pepper flakes
– 1 c sliced mushrooms
– 1/2 c thin sliced green pepper
– 1/2 c thin sliced red onion
– 1/2 c shredded mozzerela
– 2 tsp grated parmesan

Preheat oven to 475
arrange pitas- rough side up
spread 1 tbsp sauce over pita to within 1/4″ of edge
spinkle with basil and red pepper flakes
top with mushrooms, bell peppers, and onion
sprinkle with mozzerela
Bake 5 min or until cheese melts
then sprinkle parmesan over pizzas
____________________________________________

Egg in a Coffee Cup
one serving= 115 calories

– 1 egg
– 1 tbsp. fat free or light whipped cream cheese- divided
– 1 thick chopped slice of ham (or 1 tbsp bacon bits)
– salt and pepper to taste
– hot sauce if you like it spicy

crack egg into coffee mug and whisk around with a fork
add in chopped ham or bacon bits and cream cheese (i use to spoons to seperate the cream cheese into 3-4 “clumps” for more even taste once cooked
Put salt and pepper into cup and one final stir witht he fork
Place in microwave uncovered for 1 minute
____________________________________________
Ranch Buttery Boneless Pork Chops

– 1 tbsp coconut oil
– 4-6 boneless pork chops (thawed)
– 1 stick butter
– 1 pkg ranch dressing
– 1 c water
– Potato halves and carrots (optional)

(In the Instant Pot)
Turn on Saute and add coconut oil
brown both sides of meat (optional)
throw on top- butter, water, ranch and veggies
lock. Manual cook 5 min
natural release 5 min then quick release

____________________________________________
____________________________________________
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

instant pot

Extreme Wraps

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Ranch Buttery Boneless Pork Chops

– 1 tbsp coconut oil
– 4-6 boneless pork chops (thawed)
– 1 stick butter
– 1 pkg ranch dressing
– 1 c water
– Potato halves and carrots (optional)

(In the Instant Pot)
Turn on Saute and add coconut oil
brown both sides of meat (optional)
throw on top- butter, water, ranch and veggies
lock. Manual cook 5 min
natural release 5 min then quick release

instant pot

Orzo Pasta Salad
serves 1= 170 calories

1/2 cup cooked orzo
3 pieces quartered artichoke from a can- then chopped
1/4 c bell pepper chopped
1/8 c chopped cilantro
3 baby tomtoes halved
1 green onion- sliced
1 tsp or more to taste capers (if you like the salty taste)
1-2 tbsp fat free italian dressing
1 c or less torn spinach- chopped
dash of salt and pepper

Mix all and refrigerate before serving

Tuna Salad Wrap
serves 1= 140 calories per wrap

Ingrediants:
Extreme Wrap- below
1/2 can tuna
2 tbsp light or fat free mayo
a diced pickle (or relish)
celery stick- diced
large piece of lettuce
salt and pepper to taste

*You can also “enhance” this recipe by adding in quartered or halved grapes and walnuts. Calories would need to be added to total calorie above if these enhancements are made (sooo worth it 🙂

Mix together tuna, mayo, relish, celery
and serve inside wrap with lettuce between tuna and wrap

Extreme Wraps

Top 10 Weight Loss Excuses- DEBUNKED!

We know the secret formula to success-
1 decide what we want
2 commit to it
3 taking action
4 trying again when make an oopies
5 repeating the action
repetition leads to a habit formed
habit becomes automatic
and poof- you are successful by default and have a new lifestyle

if we get fowled up- it happens steps 2-4… (Commit, taking action, or tying again)

10 I’m too stressed out right now
what this really means is: OVERWHELM
this is a valid excuse.
most diets do throw everything at you through a garden hose
they expect you to drop everything and just focus on the plan for the next however long it takes
because it takes that amount of effort just to get through it
this is NOT an issue on the best life plan- baby steps
focus on only one small habit at a time
designed to make sure you are not overwhelmed-
once master that- and feels automatic- add in next habit

EXCUSES DON’T GET RESULTS Click To Tweet

9 I wont be able to go out or have fun
what this really means: I cant drink alcohol
OR I cant be around other people and rely on will power to not pig out
first of all- ease your mind- you CAN drink alcohol if you want
you can budget you calories around your day in order to allow for extra to go out and have fun
Who says you cant?
Almost every menu is now online. You can plan what you will order
and I know I’ve already shared my alcohol secrets- Miller 64 and bud select 55’s
I love going out to eat and trying new things- I like to try food and then if I really enjoyed it-
find recipes to copy cat it & make it healthier
write down what you eat- and how it makes you feel, just like always
remember- you CAN screw up and keep going. No one is going to kick you out of your plan- except yourself
use it as a learning experience
if you end up over eating/ learn from it/ add it to your no/ fail list… use it as a growing opportunity to rise again

YOU CAN HAVE RESULTS OR EXCUSES- YOU CANT HAVE BOTH Click To Tweet

8 “I’m not ready”
“I’ll do it after vacation, Monday, next week”…
what this really means: PROCRASTINATION
you have weight loss on your wish list
but you don’t have a strong enough WHY for it to be moved off your list onto you goals
your not ready because you don’t want it bad enough to commit to it
go back to episode 1 for an entire episode about commitment
you may be saying- No, that’s not right… I want it really really bad
Oh yeah? Prove it
put post it notes on your fridge, your car, your bathroom mirror that ask “Are you ready yet?”
Tony Robbins has a great quote that cracks me up- when would NOW be a good time?
unless you are ready to do something RIGHT NOW, you really don’t want it bad enough
AND the beautiful part of the best life plan- is that you need very little commitment
small baby steps
you can ease into your new lifestyle with fairly minimal effort
wishing for a change is nice.
sit down and figure out your want
your why
make a list
write a letter to yourself from your future thin healthy self telling present you how much better your life is
let your future you tell you your WHY
after all you know yourself better than anyone else
I’ll bet you may even know some of your hot buttons

WHEN YOU HAVE LOST ALL YOUR EXCUSES, THEN YOU WILL GET RESULTS Click To Tweet

7 “I’m on a tight budget”
“I cant afford to diet” “I cant afford to eat healthy”
this excuse cracks me up because you have no idea how much money you will SAVE! depending on how you are eating now-
ok so if you have online access to your bank account- open it up
how many food-related purchases is looking back at you?
do you go out to eat often?
do you order in?
I used to ALL THE TIME
and it wasn’t even that enjoyable-
my fast food daily meals were less than desirable and all started to smell and taste the same
When you begin your nutritional journey on the plan and start eating for your ideal weight and having a calorie budget,
you tend to pack more
make more items
I teach you how to pre-pack for a week at a time-
I pre pack for 4 meals out of my 5-6, this saved me tons of money
Also- I’m not following Martha Stewart recipes here that require the specialty health food stores
I shop at Aldi’s
I admit I usually don’t even buy the organic options- I probably should but I don’t
I’m cheap
you don’t need to hire a trainer, or join a gym.
I didn’t
if you want to you can- that’s up to you
this excuse is invalid- and quite the opposite of the truth in my opinion

IF IT IS IMPORTANT TO U YOU WILL FIND A WAY, IF NOT YIU WILL FIND AN EXCUSE Click To Tweet

6 Too busy
again not valid excuse
you need a 20-30 minute time period to read your chapter for the week
eventually you will want 20-30 minutes a day just for you- to walk or move or do something amazing that you look forward to
this is 2% of your day
I found I had SOOOO much more time once I began losing weight just due to the extra energy I gained
I wasn’t wiped out immediately after work anymore
I was like the energizer bunny and had to put myself to bed once I noticed the time
new found energy is like giving yourself the gift of more hours in your day
because you last longer
you’re more willing to do things
you enjoy the things you do because your not tired and grouchy

I DON’T HAVE TIME TO EXCERSIZE IS THE GROWN OF VERSION OF THE DOG ATE MY HOMEWORK Click To Tweet

5 “my family wont like it”
“I cant spend time on me- I’m a mom and they are my first priority”
“I will make everyone upset/ uncomfortable at thanksgiving”
Ohhh I’ll bet you were just waiting on this one since last week, right?
we play the blame game and find other people in the spotlight of our excuse
not relevant
no one else is to blame or at fault for what you put into your mouth. Period
if ted keeps bringing in those donuts to the office,
think outside the box. Bring in veggies!
bring in berries
cut up vegetables and dip. Hummus, guac, salsa
can you imagine? Screw ted and his dumb donuts- I’ll bet you will get A LOT of positive feedback!
bring in a healthy 7 layer taco dip
maybe just maybe you will start something amazing…
maybe you can start a best life book club and meet once a week
create a sign up sheet for healthy snacks
you can still cook, go out to eat, and be a mom or wife and still care about your health and body
you do not have to force feed your family Brussel sprouts
you can still order pizza- maybe instead of half the pizza you can eat a piece or 2 and have a salad as well
HEY- my family likes this- more for them!
Don’t drag your family into your decision or use them as scapegoats
you will soon find out they are not out to sabotage you- in fact they will be proud of little Mama and cheer you on!
the best gift you can give your kids is a happy mom
don’t teach your kiddos obesity is ok
is that what you want for them?
do you want them to grow up and do what you do- put yourself last
that’s what your teaching them- to someday put themselves last
I know you love them more than that and want more for them,
show them how they should treat themselves, by loving yourself
they will watch and learn from what you do. And what you don’t do
stop the self hatred cycle NOW
they deserve more and so do you

YOU CAN MAKE EXCUSES OR YOU CAN MAKE PROGRESS. YOUR CHOICE Click To Tweet

4 “Nothing works- I’ve tried everything”
“I’m broken.
I’ve messed up my body too much”
AKA: fear of failure
Fear that you may fail and feel worse
you have failed before… you are trying to protect yourself from failure again
easy one! You WILL fail. Multiple times
you wont always eat perfect or within your calorie range
we aren’t going for perfection here
we are building habits, in order to do that you don’t have to have a perfect score
in fact, the only thing a perfect score does in this game is cause anxiety due
to the fact you are afraid you will ruin your perfect streak.
just get it out of the way and screw up so you can learn from it and keep going
I would rather you screw up once and keep going with your plan than not screw up and
wonder if when you do, you will not be able to handle it and quit

BE STRONGER THAN YOUR EXCUSES Click To Tweet

3 “I’ll be hungry”
“I like food too much”
aka: I don’t want to be deprived. I don’t want to starve. I don’t want pain
you will not be eating very low calorie- you will be eating less most likely, but if you preplan your meals to the best of your ability you can everything you want plus more
Cant tell you how many McDonalds on the road unsatisfying cheese burgers I’ve had
btw cheese burger about 300 calories- totally do-able!
cheese burger and salad
there’s ways to fill yourself up and be satisfied, if you just need more quantity
you can start out eating more low calorie foods with your meals to ensure you wont be hungry- like soup
I eat more times per day than when I was overeating
then only ate 2-3 times a day. Now 5-6
smart- eat more and better than before but less calories
quality vs quantity thing here

I DON’T MAKE EXCUSES, I MAKE RESULTS Click To Tweet

2 “I have no will power”
“I suck at diets”
“I’m destined to be fat”
AKA: lack of confidence
Our confidence WILL stronger with action.
once you begin, even with a mini commitment- say 1 day, you gain a little confidence once you follow through
do the same thing the next day and your confidence gets a little stronger
in a week you realize not only that you CAN do this, but that it is DO-ABLE
you gain confidence In yourself and the plan
I love watching this work in people- it spills out to way more than dieting
confidence is the sexiest personality trait
once you have confidence you CAN do it- you gain enthusiasm
once you have enthusiasm- it’s amazing how your excuses diminish… become irrelevant

EXCUSES DINISHISH ONCE ENTHUSIASM INCREASES Click To Tweet

1 I’m too old
too lazy
too fat
it will be too hard for me
aka: combination of a lack of confidence sprinkled with
high unrealistic expectations
so we have all seen the Shaun T commercials
the beach body dance, hip hop, hula, whatever is out there
p90x
Instagram and Facebook commercials of work outs that are supposed to make you lose massive amounts of fat
even biggest loser shows that show morbidly obese contestants go from barley able to walk up a hill to
completing marathons in a three months
screw that!
yes moving more or burning calories is part of the weight loss equation
but you can burn calories by walking, moving a little more than you do right now
you do not have to become a super athlete to lose weight
your food and nutrition is 80-90% of your weight loss effort
if you WANT to become a super athlete no one will stop you
I don’t
and you don’t need to
if right now you get winded walking to the back of walmart- then you are just like I was when I started
the first time I walked on the treadmill- which is my workout of choice- WALKING
I was able to walk for 7 minutes before I had to stop and rest.
the next day I did 9
you can start this plan wherever you are right now
your never too old to improve

Podcast #8 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 8
Date: July 11th, 2018
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Garbage Truck
Link:https://sites.google.com/site/positivethinkingclub/the-garbage-truck-story
Moral: We assign blame out so that we don’t have to deal with the consequences of our own behavior

LESSON:

VICTIM MINDSET and how it’s holding you back

How to tell if you are in victim mode:
-you feel you’ve been dealt a bad hand
-situations you are in are not your fault
-someone has done something bad to you effecting your life
-you have a situation you can not control that is guiding your life in a certain way
-your past has unpleasant moments that define who you are in a negative way
-you blame something or someone for your situation

Common everyday examples
– road rage
– waiting on someone to take action
– someone dislikes you or hurt your feelings
– you were late to something because you got held up by “something”
– someone caused you to be upset

This is the victim mindset.
Defensive Yet? Yup- you’re definitely in victim mode

I want to be clear- you may have every right to be a victim.

-BUT-
When you are a victim- you are powerless about the situation.
You are stagnant and not moving forward-
you are reliving the past, in a negative way
every time you think about the situation that made you a victim- you think of it with pain, or regret, or anger

Victim mentality can result from large disturbing life changing events
Victim mentality can result from small senseless things

So why are we talking about being a victim?
Victim mentality…. Is an Attitude
is it the difference between….
torturing yourself through it
or the alternative- looking forward to it
-or-
feeling helpless about a feeling or situation
or having the powerful opportunity to use it to your advantage

Our question from last week…
How do you tell your story?
what’s in your past?
If you have painful spots in your past- are you telling it from a victim mindset view point?

if you are- I challenge you to hear me out
there IS an alternative
you don’t have to get brainwashed or receive shock therapy to change your thoughts in your favor
and you don’t have to condone wrongful acts that have been bestowed upon you
you don’t even have to forget the negative moments of your life- that’s not healthy

IT happened
It happened to you
it happened for a reason
the reason you attach is your key

find out WHY
the WHY you attach is your choice- and is where your power hides
you will not find your WHY from interviewing your assailant
or family members
you will find it from within yourself
by asking yourself- how do you WANT to feel about it

no matter what the circumstance or situation is- how did what happened make you a better person
this is not easy- its hard
you will resist
You may say -no- there is nothing good that came out of it.
you aren’t looking hard enough.
you can find something.
it made you stronger somehow

If you are going through life blaming others or circumstances for your outcomes
think again
find the why
find it by asking yourself how you want to feel
get your power back

Take out the blame you are directing all around you
no one likes to be around a negative nelly
focus on your attitude
how do you want to feel about it?

Example: Dog ate your homework
Do you want to sit there and dwell on it, tortured you have to redo it
or find a reason why its better this happened and you GET to redo it.
You even know a way to make it fun I bet (reference from previous episode)

if you don’t- take a deep breath, get out your pen and pad and brainstorm
do a challenge and solution brain storm- find a way
ask the powerful question… how could I make this fun

OR sit there pissed and miserable
which one sounds better?

We are accustomed to playing the blame game

I will tell you a secret- no one else is responsible to make you feel better, or to make you successful In anything except for you

you are the only person who can get you out of a funk
you are the only person who can chew & swallow the food you eat (you are not a baby bird)
you are the only person who believes the thoughts you tell yourself
you are the only one deciding what actions you will take from the time you get up until you go to bed

you may have people in your life that WANT you to do certain things- like feed them and drive them places
but you decide what you do ultimately
there are parents out there that don’t- don’t feed their children.

the biggest mistake you can make is relying on someone else to make you happy
they have no control over the thoughts in your head, your beliefs, your actions…
so how can they be responsible for how you feel?

you learn lessons from mistakes.
YOU learn lessons from YOUR mistakes
how can you learn a lesson when you are too busy blaming someone else for your outcome?
how can you move forward and learn from it?
you cant.

Victims are helpless
YOU are not helpless
victims are stagnant. In a holding place. Not able to move on

you ARE a victim until you become a survivor
A victim is a presently active verb that is still occurring
a survivor happened. In the past. And its done

a survivor does not have to continuously relive the survival
it’s a past experience that shaped who they are today
you made it.
You’re on the other side and are actively moving away from it because you are going on with your life

_____________________________________

Shop, Chop and Roll Meal Plan:

Breakfast: chocolate blueberry smoothie
Snack: breakfast sandwich- English muffin, american cheddar, egg white
Lunch: gazpacho soup in a mason jar and spinach summer salad with feta cheese, onion, strawberries, almond slivers
Snack: peach
Dinner: Taco Bell- Chicken Power Bowl
Snack: Mcdonalds ice cream cone
Calorie Content for the Day: 1393
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Question to consider until next week…

What excuse do you use to avoid starting your weight loss journey today? Click To Tweet

Don’t miss next week when we will discuss:
The most popular weight loss excuses
and debunking each one!

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Gazpacho-
6 plum tomatoes- peel and chop
1 red onion- chopped
1 cucumber- peeled and chopped
1 red bell pepper= chopped
2 stalks celery chopped
handful of parsley or cilantro
1 tsp garlic (I use the jar)
1/4 cup olive oil
1/4 cup apple cider vinegar
1 tbsp. lemon juice
2 teaspoons sugar
6 drops tobacco sauce
15 oz can crushed tomatoes
*blend a little at a time (I divided the recipe into 3 blends)
Put in fridge and enjoy!!! Lasts over a week.

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Chocolate Blueberry Smoothie-
1 c frozen blueberries
1 c almond milk
1 tbsp cocoa powder

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Ninja Blender

mason jars

Eggwhich

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #7 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 7
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Dot
Link:http://alltimeshortstories.com/inspirational-the-black-dot/
Moral: Think outside the box, YOU decide what you focus on. Chose well

LESSON:
Are you having an issue following through?

If you are it is most likely due to one of the following reasons:
1. Fear of Failure
2. it’s not fun enough
3. Overwhelm

All 3 boil down to a lack of Focus
Everything was impossible until someone did it once- Nelson Mandella Click To Tweet

Remember the questions you are asking yourself you WILL find an answer to,
whether it is why you will fail
or how you will succeed

If you aren’t following through due to it not being FUN ENOUGH, here is what you do:
You are going to create an obstacle and solutions worksheet for yourself
–Get out a pen and paper and your thinking cap–

Recognize you have a challenge
AKA: an excuse you tell yourself, an obstacle, a problem
1. Write down your problem/ challenge/ obstacle
2. Brainstorm solutions & alternatives
3. Think outside the box (or outside the dot)
4. Find compelling solutions that you look forward to
5. Integrate fun things- what motivates you? USE that!!!

What if I fail? Oh, but my darling...what if you fly? Click To Tweet
If you aren’t following through due to FEAR OF FAILURE:
Listen to Podcast #4 if you have not already- it is all about fear of failure
Excuses are normally predictable and you know yourself well enough to know what excuses you normally use
Write down the excuses you KNOW you will use this week
Then use the Challenge/ Solution method to think of ways to overcome these “excuses” or issues that may come up

Make sure to keep doing the NO/FAIL challenge from episode 4
Practicing everyday at getting your No’s or fails and keeping your eye on the prize
you will get better and better at not taking every little failure so hard
and it will not seem like failure after awhile- more like a challenge
track this daily- if you are already a “BESTIE” you already tracking this in your BEST LIFE journal
If you aren’t yet, sign up to have a sample journal page sent to you below, or at WLmotivation.com
You are learning and growing and getting stronger
The best way to get over FEAR- is by ACTION
schedule ACTION towards your goal
Do something RIGHT NOW towards your goal
ACTION reduces fear, strengthens your commitment, and starts the process of repetition and habit making Click To Tweet

If you aren’t following through due to OVERWHELM:
you may be trying to add in too much at a time
scale back, don’t stop
focus on one habit at a time
baby steps
write down a list of things you need to do- get it out of your head
this is an action towards your goal
schedule it
Do something RIGHT now towards your goal

Forget all the reasons why it wont work, and believe in the one reason why it will Click To Tweet
_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: 1/2 avacado with boiled egg inside
Snack: 1/2 cup cottage cheese with 1/2 chedder stick mixed in
Lunch: Caesar salad with homemade dressing (see recipe below), crutons, shredded mozzerela
& falafels (see recipe below)
Snack: chicken salad wraps wrapped in grape leaves (see recipe below)
Dinner: Pasta with veggies & spaghetti sauce, italian meatballs, garlic bread
Snack: handful of frozen grapes
Calorie Content for the Day: 1305 (Sorry I forgot to mention the calorie content on the podcast!)
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Question to consider until next week…

What is your story about? Is it an inspirational story, a love story, a sad story? How do you tell the story of your life? Click To Tweet

Don’t miss next week when we will discuss:
– What to do when it’s not your fault
– Attitude Changes
– Taking personal responsibility

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Chicken Salad Wraps
(makes 8 servings, each serving is 2 wraps for 93 calories total)
2 c spinach
1/5 c cooked chicken breast (8 oz uncooked)
1 c chopped fresh tomatoes
1 c shredded carrots
1 c corn
2 tsp garlic herb seasoning
1/4 c reduced fat or light mayo
16 grape leaves or romaine leaves or cabbage, etc

Combine all in large bowl except leaves
spoon 1/4 c in each lettuce leaf and fold
___________________________________________

Caesar Dressing
1 tbsp= 61 calories

64 calories for 1 tbsp.
1 tbsp. is plenty if eating in a mason jar- shake until blended throughout all lettue

3 tbsp lemon juice
1 1/2 tsp dijon mustard
3-4 anchovies finly chopped
1/4 c extra virgin olive oil
1/4 tsp pepper
2 tbsp parmesan cheese
2 tbsp garlic

in bowl whisk together lemon juice, mustard, anchovies, and garlic
slowly whisk in oil until combined and thickened
whisk in salt, pepper, and grated cheese
add lettuce
___________________________________________

Mini Healthy Falafel
makes 24 cakes, 3 cakes = 102 calories

1 can (15 ounces) chickpeas- rinsed and drained
1 c shredded carrots
1/3 c breadcrumbs
1/4 c reduced fat creamy italian dressing
1 egg

PReheat oven 375
spray a baking sheet
mash chickpeas in medium sized bowl with a potato masher
stir in carrots, bread crumbs, 1/4 c salad dressing and egg
mix well
shape into 24 patties, using 1 tbsp mixture for each
place on baking sheet
Bake 15-18 minutes until cakes lightly browned on both sides, turning half way through
serve with hot sauce or italian dressing on the side

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #6 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 6
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Meal Tracking/ Journaling
Calorie Budget ideas
How to make a meal plan

Short Story Featured: adapted from: The Starfish Story
Link:https://eventsforchange.wordpress.com/2011/06/05/the-starfish-story-one-step-towards-changing-the-world/
Moral: Small changes really add up

LESSON:
Make sure you are tracking every meal
Do this in your best life journal OR download a free page at WLmotivation.com
What you will track:
1. time you ate
2. what you ate
3. calories in meal
4. how it made you feel
Example: 12:00pm- cheeseburger 300 calories satisfied for 2 hours

It is important to write in all 4 columns.
#4 will come into play so that you learn your body’s patterns
This will become valuable information as you continue with your weight loss journey
You will learn:
what causes your cravings
what makes you feel full
what triggers your hunger
what leaves you unsatisfied or feeling yuck

What to eat and when:
Eat what and when you want!!
Gluten free, organic, blessed by the pope- all not necessary unless you have a medical need
you can eat fat, protein, starch, dairy, and of course fruits and vegetables
try to stay within your calorie budget

Some of my favorite foods that are lower calorie I recommend:
potatoes- baked and sweet (110 calories each)- I eat mine with salsa & light sour cream
low calorie bread, sandwich thins and English muffins
unsweetened almond milk- 30 calories per cup
rice, couscous, orzo
Cheese- american light and fit
FF feta cheese (30 cal per 1/4 cup)
nuts
dressings
avocado (124 calories for 1/2)

Making your meal plan
put the calorie budget at top of paper
ask the following questions:
1. How many meals do you want to eat per day?
when do you get hungry?
2. What do you WANT to eat?
Can you make it or do you need to buy it?
3. Look ahead on your calendar and figure out when you already have plans-
make a plan for that- look up calories for a restaurant or ask the host what foods will be available
4. What is your environment like? Will you have restrictions?
Will you have access to a fridge, microwave, cooler, stove?
5. Figure out how many days you want to prep food for.
6. Make a 3×5 index card (recipe card) for each “meal” with the calorie amount on top
This will help you in the future plan your meal prep
7. Jot down ideas throughout the week that you may want to do differently next time you make that meal
Or what you want to eat next week
8. Now you just have to figure out what you want to eat for your meals= plug in your food/ meals into the
meals you want to eat per day. (I have 3 main meals and 2-3 snacks per day)

Figuring out what you want to make if you are meal prepping for a day or a week:
Lunch ideas:
– subs
– pasta (maybe bow ties? meat balls? mac n cheese?)
– pasta salad with Italian dressing and veggies (in mason jar)
– spaghetti and meat sauce with veggies- or substitute the noodles with zoodles for very low cal options
Bowls
– power bowl (taco bell) chicken, guac, sour cream, beans, corn, salsa
– chipotle bowl or make you own with rice, salsas, beans, meat, cheese, guac
– mexican meat bowl- taco meat, onion, rice
– Stuffed pepper bowl- (great for left overs from dinner too!) bell peppers, ground meat, rice, pasta sauce, shredded mozzerela
– Buddha bowl- look on Instagram & Pinterest
– falafels- wonderful little fried chickpea cakes
– Poke Bowl- ahi tuna (available at Aldi’s!), rice, avocado, soy sauce, sesame seeds
– Fall Bowl- sweet potatoes, artichoke, Brussel sprouts, rice in a spicy sauce
Salads=
– Caesar Salad- homemade dressing (recipe below), chunky Kale, croutons
– Summer Salad- walnuts, bacon bits, strawberries, thinly sliced red onion
– Chef Salad- chopped ham, egg, turkey, cheese
– Mason jar salad- coats everything
Sandwiches=
– tuna salad in a pita
– egg salad wrap…in an Extreme 50 calorie Wrap 🙂
– Make your own sub or hoagie
– Grilled cheese and tomato soup
– Panini Press BLT

For sandwich materials
bagel~ 300 cal
wrap~ 50 cal
light bread~ 35 cal each
sandwich thin~ 90 calories

Soups=
– Lentil soup
– chicken noodle soup
– Keurig for chicken broth
– Split pea
– tomato soup

MANY restaurants now have their calories listed right on their menus and even some on the drive through menus!

Breakfast
– cereal
– whole wheat waffles
– oatmeal
Eggs=
– hard boiled (in the instant pot)
– scrambled
– omelet fried then dip low cal bread with sugar free jam into the yolk
– egg sandwiches (Faux mcMuffins)
– Egg burritos- with guac, cheese, turkey bacon, tomato, onion
– Egg mason jar omelets- with 2 egg whites or 1 egg plus cheese and veggies
– sausage gravy and biscuits
– bacon wrapped avocado with fried egg in middle
Snacks-
– salty sweet like chocolate covered pretzels
– orange
– bag of popcorn
– popsicle
– ice cream
– 100 calorie packs- cookies & nuts, etc
– apple
– Spicy v8 Bloody Mary
– Beer

Make sure to track everything you put in your mouth
Get the journal page below to start today

Shop, Chop and Roll Meal Plan:

Breakfast: fried egg, 2 pieces low calorie bread (toast) and sugar free strawberry
Snack: couscous salad
Lunch: Spinach pie piece & egg salad
Snack: Quesadilla (cheese, green chilies, roasted red pepper) and fresh salsa
Dinner: Italian Sausages grilled with foil pack of mushrooms, zucchini, squash and corn on the cob, and apple sauce
Snack: banana and chocolate chip pop (recipe below)

Calorie Content for the Day: 1357

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Question to consider until next week…

The last time you accomplished something you were really proud of, what was your motivation? What fueled your fire? Click To Tweet

Don’t miss next week when we will discuss:

Why you’re not following through
How to overcome any obstacle in your path

Show Notes Bonus Features…

Recipes:
Spinach Pie
serves 6 (126 calories each)

Ingredients-
canned spinach
1/2 c chopped scallions (3-4 green onions)
2 tbsp fresh dill
2 tbsp fresh parsley
1/2 c fat free feta
2 tbsp parmesian cheese
1/2 c whole wheat flour (or white flour)
1 tbsp. baking powder
1 tsp olive oil
2 eggs
1/2 tea salt

Preheat oven to 400
spray pie dish with Pam or butter spray
mix spinach, scallions, dill, parsley, feta in pie dish
sift flour and baking powder in medium bowl
add remaining ingrediants to the bowl and bleand well
pour into pie dish
bake 28-33 minutes- until knife comes out clean from center
Let stand 5 min before cutting
____________________________________________
Egg Salad-
makes 4 servings

6 hard cooked eggs (perfect in instant pot)
3 tbsp reduced fat mayo
1/2 c finly chopped green onion
1 1/2 tbsp sweet pickle relish
1/4 – 1/2 tea celery seed
1/4 tsp salt and 1/8 tsp pepper

mix and enjoy
____________________________________________
Caesar Dressing

64 calories for 1 tbsp.
1 tbsp. is plenty if eating in a mason jar- shake until blended throughout all lettue

3 tbsp lemon juice
1 1/2 tsp dijon mustard
3-4 anchivies finly chopped
1/4 c extra virgin olive oil
1/4 tsp pepper
2 tbsp parmesan cheese
2 tbsp garlic

in bowl wisk together lemon juice, mustard, anchovies, and garlic
slowly wisk in ol until combined and thickened
wisk in salt, pepper, and grated cheese
add lettuce
____________________________________________
Greek Style Cous Cous Salad
6 servings at 190 calories per serving

1 c whole wheat cous cous- uncooked
1 c halved cucumber slices
1 large tomato
1 pkg fat free feta cheese
1 tsp dill
1/2 c italian dressing

cook cous cous (omit salt and butter)
fluff with fork
Place in large bowl and cool for 10 min
Add remaining ingrediants and toss to cover
refrigerate 1 hour at least to allow flavors to blend
____________________________________________
Quesadillas
makes 1 seving at 155 calories

2 extreme wraps
1/4 c fat free mozzerela
2 oz of jarred green chilies
chopped roasted red onion
salsa to dip (2 tbsp)

spray quesadilla maker with PAM or other oil spray
place wrap down, add in ingrediants and cover with second wrap
cook until cheese begins to ooze
____________________________________________
Banana and Chocolate Pop
makes 4 pops at 103 calories each

1 small ripe banana
1 c nonfat yogurt
1/8 tsp nutmeg
2 tbsp mini chocolate chips
pop molds

combine banana, yogurt, nutmeg in blender til smooth
stir in chocolate chips
spoon into molds
freeze 2 hours til firm
____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Quesadilla Maker-

Minute Rice-

Sandwich Thin-

35 calorie Bread-

Panini Press-

Instant Oatmeal packs-

Popsicle Molds

popcorn 100 cal bags

Eggwhich

mason jars

Instant pot picture/ link

100 calorie nut packs

Spicy v8

Extreme Wraps

Spiralizer

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

LASAGNE
serves 6 at 549 calories per serving
– ½ pound ground beef
– ½ pound ground sausage
– 1 jar spaghetti sauce
– 1 ½ c water
– 1 tea Italian seasoning
– 1 tea garlic powder
– 2 c shredded mozzerela cheese
– 1 c Colby jack shredded
– ½ c parmesan cheese grated
– 8 oven ready lasagna noodles

In Wok or skillet- cook ground beef and sausage
Drain
Add spaghetti sauce and cook to simmer
Add ½ c water and seasoning
Simmer 10 min
Spray bottom of springform pan (that fits inside instant pot) with cooking spray
Thin layer of sauce and sprinkle with parmesan cheese
Place 3-4 noodles on top of sauce
Add a layer of sauce, parmesan cheese, Colby jack, and mozzerela
Repeat layers until you reach the top
On last layer of meaty sauce- cover with just mozzerela
Cover pan with tin foil
Place 1 c water in bottom of instant pot
Place trivet (grill thing) in bottom of instant pot and pan on top
Lock. Manual setting 20 min
Natural release 10 min then quick release
Remove from instant pot- broil 1-2 minutes or until cheese brown and crispy

Tuna stuffed Tomato
serves 1

Ingrediants:
1/2 can tuna
2 tbsp light or fat free mayo
a diced pickle (or relish)
celery stick- diced
large piece of lettuce
salt and pepper to taste
Tomato- top cut off and insides scooped out to make your “bowl”

Mix together and serve inside tomato

Egg White Cups-
(makes 6 egg white cups)

Ingrediants:
2 cups spinach
2 cups egg whites
1 roma tomato- diced
salt, pepper, and hot sauce to season

1. Preheat oven to 350 degrees
2. Spray 6 cups in muffin pan with olive oil spray/ Pam
3. Spread ingrediants evenly across the 6 cups, spinach, then eggs and tomatoes & seasoning
(You can be adaptive and try other veggies, cheese, etc)
4. Bake 15 minutes

Chocolate Blueberry Smoothie-
1 c frozen blueberries
1 c almond milk
1 tbsp cocoa powder

Combine all in the Ninja Blender

Ninja Blender

Mini Healthy Falafel
makes 24 cakes, 3 cakes = 102 calories

1 can (15 ounces) chickpeas- rinsed and drained
1 c shredded carrots
1/3 c breadcrumbs
1/4 c reduced fat creamy italian dressing
1 egg

PReheat oven 375
spray a baking sheet
mash chickpeas in medium sized bowl with a potato masher
stir in carrots, bread crumbs, 1/4 c salad dressing and egg
mix well
shape into 24 patties, using 1 tbsp mixture for each
place on baking sheet
Bake 15-18 minutes until cakes lightly browned on both sides, turning half way through
serve with hot sauce or italian dressing on the side

Chicken Salad Wraps
(makes 8 servings, each serving is 2 wraps for 93 calories total)
2 c spinach
1/5 c cooked chicken breast (8 oz uncooked)
1 c chopped fresh tomatoes
1 c shredded carrots
1 c corn
2 tsp garlic herb seasoning
1/4 c reduced fat or light mayo
16 grape leaves or romaine leaves or cabbage, etc

Combine all in large bowl except leaves
spoon 1/4 c in each lettuce leaf and fold

Banana and Chocolate Pop
makes 4 pops at 103 calories each

1 small ripe banana
1 c nonfat yogurt
1/8 tsp nutmeg
2 tbsp mini chocolate chips
pop molds

combine banana, yogurt, nutmeg in blender til smooth
stir in chocolate chips
spoon into molds
freeze 2 hours til firm

Popsicle Molds

Quesadillas
makes 1 seving at 155 calories

2 extreme wraps
1/4 c fat free mozzerela
2 oz of jarred green chilies
chopped roasted red onion
salsa to dip (2 tbsp)

spray quesadilla maker with PAM or other oil spray
place wrap down, add in ingrediants and cover with second wrap
cook until cheese begins to ooze

Quesadilla Maker-

Extreme Wraps

Greek Style Cous Cous Salad
6 servings at 190 calories per serving

1 c whole wheat cous cous- uncooked
1 c halved cucumber slices
1 large tomato
1 pkg fat free feta cheese
1 tsp dill
1/2 c italian dressing

cook cous cous (omit salt and butter)
fluff with fork
Place in large bowl and cool for 10 min
Add remaining ingrediants and toss to cover
refrigerate 1 hour at least to allow flavors to blend

Caesar Dressing

64 calories for 1 tbsp.
1 tbsp. is plenty if eating in a mason jar- shake until blended throughout all lettue

3 tbsp lemon juice
1 1/2 tsp dijon mustard
3-4 anchivies finly chopped
1/4 c extra virgin olive oil
1/4 tsp pepper
2 tbsp parmesan cheese
2 tbsp garlic

in bowl wisk together lemon juice, mustard, anchovies, and garlic
slowly wisk in ol until combined and thickened
wisk in salt, pepper, and grated cheese
add lettuce

Egg Salad-
makes 4 servings

6 hard cooked eggs (perfect in instant pot)
3 tbsp reduced fat mayo
1/2 c finly chopped green onion
1 1/2 tbsp sweet pickle relish
1/4 – 1/2 tea celery seed
1/4 tsp salt and 1/8 tsp pepper

mix and enjoy

Instant pot picture/ link

Spinach Pie
serves 6 (126 calories each)

Ingredients-
canned spinach
1/2 c chopped scallions (3-4 green onions)
2 tbsp fresh dill
2 tbsp fresh parsley
1/2 c fat free feta
2 tbsp parmesian cheese
1/2 c whole wheat flour (or white flour)
1 tbsp. baking powder
1 tsp olive oil
2 eggs
1/2 tea salt

Preheat oven to 400
spray pie dish with Pam or butter spray
mix spinach, scallions, dill, parsley, feta in pie dish
sift flour and baking powder in medium bowl
add remaining ingrediants to the bowl and bleand well
pour into pie dish
bake 28-33 minutes- until knife comes out clean from center
Let stand 5 min before cutting

Stuffed Peppers-
(makes 4 stuffed peppers @ around 200 calories each)
4 bell peppers
1 lb ground turkey or lean ground beef
2 tbsp chopped onion
1 cup cooked rice (1 minute rice package is perfect)
1 teaspoon salt
15 ounce can tomato sauce
1 teaspoon canned chopped garlic (or fresh if you desire)
pinch of shredded mozzerela

1. Pre-heat oven to 350
2. Boil peppers in large pot about 2 minutes each
3. cook ground beef in large skillet
4. Add into the skillet once the meat is cooked: 1 cup of the sauce, rice, garlic, and salt
5. place peppers in square baking dish- cutting off the tops to make little bowls
6. Place meaty mix in each 4 peppers
7. cover tight with tin foil- Bake 10 minutes
8. Uncover and bake an additional 15 minutes
9. sprinkle with cheese

____________________________________________________________

While you’re here… check out my weight loss podcast!
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the meal tracker journal page today-

Cottage Cheese Salad-
1/2 cup cottage cheese
1 tbsp fat free cheese
2 tbsp red pepper chopped
1 tbsp walnut pieces
1 tbsp balsamic vinegrette
some torn lettuce pieces

____________________________________________________________

Check out my podcast while your here…
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today-

Figure out your “ideal weight” (your goal weight)

Follow this link to find your calorie budget: https://www.healthline.com/nutrition/how-many-calories-per-day
Directions:
– write in your female or male, age, and IDEAL weight (your goal weight)
and your height, For activity I normally write in sedentary or slightly active depending on how much activity you get.

Examples:
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 50 year old woman, 5’4″, 150 lb goal weight= 1542 calorie budget per day
A 30 year old woman, 5’4″, 150 lb goal weight= 1662 calorie budget per day
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 40 year old woman, 5’4″, 125 lb goal weight= 1466 calroie budget per day

Expectations:
about 2 pounds per week weight loss
possibly more at first, then will slow down as you get closer to your goal weight

Don’t cut more calories than your ideal weight calorie budget amount
1. you will feel hungry, deprived
2. if you lose it too fast, you may run into the more likley you will keep it off
3. your skin will have a better chance of shrinking with your body to avoid (as much as possible) extra skin
4. we are creating a habit for how much you should be eating

Think of your ideal calorie amount as your budget
spend it the way you want
You have flexibility to eat what you want when you want it
Thankfully, healthier foods are naturally lower in calories
If you KNOW you are going to be consuming more at a certain meal, move around some calories to allow for it
If you go over for the day- do NOT beat yourself up. It’s part of life and will happen. Aim again tomorrow

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today-

Podcast #5 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 5
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Sitar
Link: http://www.pravsworld.com/the-seeker-of-truth/
Moral: You have everything you need right now

LESSON:
Throw away all your past diet “rules”
– No more “bad” and “good” foods in your vocabulary
– No more restricting certain foods
We can’t move forward when we are stuck looking behind us…

Common Sense moving forward, and a little science
Calories in vs Calories out
90% of our weight loss will be due to our nutritional habit changes

Figure out your “ideal weight” (your goal weight)

Follow this link to find your calorie budget: https://www.healthline.com/nutrition/how-many-calories-per-day
Directions:
– write in your female or male, age, and IDEAL weight (your goal weight)
and your height, For activity I normally write in sedentary or slightly active depending on how much activity you get.

Examples:
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 50 year old woman, 5’4″, 150 lb goal weight= 1542 calorie budget per day
A 30 year old woman, 5’4″, 150 lb goal weight= 1662 calorie budget per day
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 40 year old woman, 5’4″, 125 lb goal weight= 1466 calorie budget per day

Expectations:
about 2 pounds per week weight loss
possibly more at first, then will slow down as you get closer to your goal weight

Reasons to NOT cut more calories than your ideal weight calorie budget
1. you will feel hungry, deprived… which usually leads to quitting
2. if you lose weight too fast, you may run into undesirable health issues, and usually will not be able to keep it off
3. your skin will have a better chance of shrinking with your body to avoid extra skin (as much as possible)
4. we are creating a habit for how much you should be eating. This would defeat the entire purpose

Think of your ideal calorie amount as your budget
spend it the way you want
You have flexibility to eat what you want when you want it
Thankfully, healthier foods are naturally lower in calories
If you KNOW you are going to be consuming more at a certain meal, move around some calories to allow for it
If you go over for the day- do NOT beat yourself up. It’s part of life and will happen. Aim again tomorrow

Tips:
Myfitnesspal is great for finding out calorie contents
You CAN have alcohol- just track the calories…Miller 64, Bud Select 55- The calories are right in the name!
Water: drink 1/2 your body weight (in pounds) in ounces per day
example: 150 pound person would need to drink 75 ounces

Download a kickstart journal page to keep track of what your eating this week:
WLmotivation.com

Tweet: Eat for your ideal body and let your body catch up.

Shop, Chop and Roll Meal Plan:

Breakfast: 2 whole wheat waffles, butter spray, and 1/4 cup lite syrup
Snack: Fiber One chocolate bar
Lunch: baked potato with lite sour cream & salsa, tomato soup, grilled cheese
Snack: “cottage cheese salad”- recipe below
Dinner: Stuffed Peppers (2)
Snack: Double Melon Pop
Calorie Content for the Day: 1443

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Question to consider until next week…

When are you MOST hungry throughout your day? Click To Tweet

Don’t miss next week when we will discuss:

tracking
calorie budget ideas
How to make a meal plan

____________________________________________
Show Notes Bonus Features…

Recipes:

Cottage Cheese Salad-
1/2 cup cottage cheese
1 tbsp fat free cheese
2 tbsp red pepper chopped
1 tbsp walnut pieces
1 tbsp balsamic vinegrette
some torn lettuce pieces

Stuffed Peppers-
(makes 4 stuffed peppers @ around 200 calories each)
4 bell peppers
1 lb ground turkey or lean ground beef
2 tbsp chopped onion
1 cup cooked rice (1 minute rice package is perfect)
1 teaspoon salt
15 ounce can tomato sauce
1 teaspoon canned chopped garlic (or fresh if you desire)
pinch of shredded mozzerela

1. Pre-heat oven to 350
2. Boil peppers in large pot about 2 minutes each
3. cook ground beef in large skillet
4. Add into the skillet once the meat is cooked: 1 cup of the sauce, rice, garlic, and salt
5. place peppers in square baking dish- cutting off the tops to make little bowls
6. Place meaty mix in each 4 peppers
7. cover tight with tin foil- Bake 10 minutes
8. Uncover and bake an additional 15 minutes
9. sprinkle with cheese

Double Melon Pop-
(makes 5 pops)
2 cups cubed honeydew
4 teaspoons line juice- divided
2 cups cubed cantaloupe
pop molds

1. Combine honeydew and 2 teaspoons lime juice in blender until smooth
2. Spoon 1/4 mixture into pop molds, put in sticks
3. freeze one hour
4. combine cantaloupe & remaining 2 teaspoons lime juice in blender until smooth
5. spoon over cantaloupe, cover with lids
6. freeze 2 hours
*To remove pops, place bottoms under warm water until loosened, then press firmly to release.
Do not pull out with sticks
_______________________________________________

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Fiber One Chocolate Bar

Popsicle Molds

Ninja Blender

Lite Syrup

____________________________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today-

Loosing weight in 2018 is WAAAAAY different that it was 10-20 years ago. I can’t believe how much technology plays a role and helps.

#1- If you don’t have a step counter- get one! It’s like a little cheerleader right on your wrist. Even when I’m tired and had enough for the day- my step goal is enough to make me walk around the block (or even in place next to my bed sometimes).

vivofit2

fitbit

Here are my fave Apps I couldn’t live without that helped me shed 75 Pounds:

A link for each app-
#1 favorite app
Myfitnesspal

Great app to take your weight loss trends and predict weight loss rate and future milestones
Happy Scale

Motivational App where you can save photos= I put my “before” pics here
My Diet Coach

I would never have gotten through week 5 without it… my saving grace
Netflix

Ditto- Round 2 (after I had watched most of the Netflix shows I was interested in- I started on Amazon and now equally hooked…)
Amazon Prime

I did a free month and really got into some of the shows
Hulu

I use this to input my measurements once a month
Progress

My strength Plan I normally customize with this app
JEFIT

And of course you need your motivation 🙂
THE Weight Loss Tiki

Check out the music playlists as well for more great Lists to fill your cup!!!

The Best Life Weight Loss Plan & Interactive Journal

Sign for the freebies for a chance to win a free signed copy and get notified once the book is published.

Instant pot picture/ link

100 calorie nut packs

Spicy v8

Extreme Wraps

Spiralizer

folding mat

vivofit2

fitbit

mason jars

kindle fire

fire stick

popcorn 100 cal bags

Eggwhich

Ortega

Activia

Fiber One

Fiber One Chocolate Bar

Popsicle Molds

Ninja Blender

Lite Syrup

Quesadilla Maker-

Minute Rice-

Sandwich Thin-

35 calorie Bread-

Panini Press-

Instant Oatmeal packs-

Podcast #4 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 4
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: Time Bank
Link:http://www.inspire21.com/stories/lifestories/TimeBank
Moral: Time is our most limited resource. Don’t waste yours “wishing”

LESSON:
What does failure mean to you?
Does it mean not doing it right the very first try?
Failure is relative Success is relative
They are both only in your head
YOU can make it mean whatever you want…
What are your expectations?
What do you want to make it mean?

Are you still saying your not ready yet?
What this really means… you are afraid of failure

What is your Fear really about?
What is your excuse?
By finding your excuse you can find what you are really afraid of
To find it- ask yourself… Why aren’t you starting right NOW?
Now that you have your excuse, whatever it may be, time to focus on
why you NEED to start right now?
You get a whole new perspective.
Re-route your thinking to benefit YOU
Don’t focus on all the reasons why it wont work, focus on the ONE reason why it WILL

The more you put yourself out there
the better you get at it
the less scary it becomes
Are you afraid to ask the stranger for the time?
Are you afraid to ask for a discount from the store?
Are you afraid to ask for a raise?- Whoa! Go back we will work our way up to that one

Make yourself uncomfortable by putting yourself out there
expect a NO- Expect a “Fail”
This will develop your skill to sometimes be uncomfortable
To live life full out and do things you want to do even if your afraid
You can fail sometimes and have it be no big deal- and keep going. And keep trying

I challenge you, Once a day, set out for a “fail” or a NO…
Ask for a discount, or a foot rub, or a raise
And Track it. Focus on getting 1 or 2 a day.
Imagine what you will put yourself out there to do once you get good at this.
Think of the confidence you will gain.
Track this in your BEST LIFE journal, if you do not yet have one,
download a free journal page below

Music can be a great tool to re-route your focus

Check out my inspirational playlist
https://wlmotivation.com/inspirational-song-list/

Overcoming Fear of Failure:
1. Get better at doing things that scare you by putting yourself out there a little bit everyday.
2. Re-Route your focus, anything you DECIDE to focus on, you will find an answer to.
3. Re-evaluate your definition of Failure. To someone else it may mean success, YOU decide what it means to you

Shop, Chop and Roll Meal Plan

:
Breakfast: Egg white cups with salsa (see recipe below)
Snack: mushrooms and snap peas with guac
Lunch: tuna salad in tomato cup- (see recipe below)
Snack: hard boiled egg made in the instant pot, 100 calorie nut pack
Dinner: lasagne in the instant pot with a salad- cucumber, tomato, shredded chedder
Snack: Faux Bloody Mary- with spicy v8, and a fancy toothpick with olive, celery, pickle
Calorie Content for the Day: 1326

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Question to consider until next week…

If you could have a famous chef make you any meal you desire, what would you order? Click To Tweet

Don’t miss next week when we will discuss:
the nutritional aspect of THE BEST LIFE PLAN AKA: what to eat, when
your personal nutritional budget- how much you can eat
weight loss expectations
what to do when you overeat
___________________________________________

Show Notes Bonus Features…

Recipes:
+++++++++++++++++++
Egg White Cups-
(makes 6 egg white cups)

Ingrediants:
2 cups spinach
2 cups egg whites
1 roma tomato- diced
salt, pepper, and hot sauce to season

1. Preheat oven to 350 degrees
2. Spray 6 cups in muffin pan with olive oil spray/ Pam
3. Spread ingrediants evenly across the 6 cups, spinach, then eggs and tomatoes & seasoning
(You can be adaptive and try other veggies, cheese, etc)
4. Bake 15 minutes
+++++++++++++++++++

+++++++++++++++++++
Tuna stuffed Tomato
serves 1

Ingrediants:
1/2 can tuna
2 tbsp light or fat free mayo
a diced pickle (or relish)
celery stick- diced
large piece of lettuce
salt and pepper to taste
Tomato- top cut off and insides scooped out to make your “bowl”

Mix together and serve inside tomato
+++++++++++++++++++

Shopping made easy- Click on the photo to buy now from Amazon ;-):

instant pot

100 calorie nut packs

Spicy v8

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Podcast #3 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 3
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: An 87 Year Old College Student Named Rose
Link:https://amiracarluccio.com/2018/06/13/inspirational-stories-an-87-year-old-college-student-named-rose/
Moral: Live Full Out! Don’t take one day for granted

LESSON:
The Best Life Weight Loss Plan was developed on the sidelines of a family vacation

I knew what I was NOT willing to do:
– no pills, potions, lotions, or unhealthy plans
– no starving or temporary torture
– no crazy workout plans
– no food groups cut out
– no limiting sugar, starch, etc
– no self hatred or guilt
– no doing ANYTHING I wasn’t willing to do the rest of my life

I wasn’t willing to do anything I couldn’t do for the rest of my life

I decided I needed a lifestyle change
I needed to change a lot of things that were sabotaging myself
I needed new habits.
I needed to not feel overwhelmed- so I decided to only focus on one habit at a time
Until it felt automatic- then add another habit to focus on

AND- I needed to fail sometimes and not quit

So I created the BEST LIFE weight loss plan that adds in creating habits one at a time
to create the life and body you want

The 5 Rules of Success on this or any other Weight Loss Plan:
1. No restrictions (No food groups off limits)
2. Have Fun 🙂
3. Focus on only ONE new habit at a time- to avoid overwhelm
4. Be Flexible- Be willing to try new things
5. Be KIND to yourself

TRACK your results!!!
If you aren’t currently reading the BEST LIFE and using the journal, you can download a PDF journal page HERE

Perfect doesnt Exist. Expect to mess up sometimes. It’s good for you.

Shop, Chop and Roll Meal Plan:
Breakfast: Hot lemon water, Fiber one cereal, unsweetened Almond milk, 1/4 cup each of blue berries, raspberries, blackberries
Snack: Light Engligh Muffin, American cheese slice, spinach, turkey bacon, egg whites, salt and pepper, hot sauce
Lunch: Meaty Burrito with lean ground beef, green peppers, onion, celery, taco seasoning, ortega all in an Extreme Wrap
Snack: Activia Yogurt
Dinner: DATE NIGHT- (Donatos)- Wings and Caprese Salad
Snack: Chocolate covered ice cream bars
Calorie Content for the Day: 1420 calories

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Question to consider until next week…

If you could NOT fail- What would you do diffrently today? Click To Tweet

Don’t miss next week when we will discuss:
-Fear of Failure
-Putting yourself out there
-Freedom of focus & powerful questions
-Music as a Tool

Show Notes Bonus Features…
Shopping made easy- Click on the photo to buy now from Amazon 😉
Eggwhich

Ortega

Activia

Fiber One

Extreme Wraps

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Podcast #2 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 2- My Story
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

My Story is an ongoing list of:
cringe-worthy moments of yo-yo dieting since I was 10
past eating disorders
Dealing with life’s disappointments by making myself “feel better” with food

I started slowly dropping out of my own life due to shame of my weight

low self esteem & diminishing confidence
I had no energy at all. I couldn’t even stand long enough to make dinner so ordering in or fast food was the norm
I stopped caring about my looks and gave up on the idea I could really ever lose weight
The shame and self hatred I felt was overwhelming and impacted my life in a negative way
Until I wanted more for myself, and DECIDED
That I would do it sensibly, without restrictions or extreme workout program

The only thing I could rely on to make me feel better was my stocked refrigerator, which was always there for me.

Shop, Chop and Roll Meal Plan:
Breakfast: Veggie Quiche- see recipe below
Snack: Banana
Lunch: Orzo and Veggie Pasta salad in a Mason Jar
and Mason Jar Salad- Black Olives, Green pepper, cut up cheese snacks, croutons, Italian dressing
Snack: Apple
Dinner: Tacos with Extreme Wraps (50 calories per tortilla!!)
Ortega, ground beef, salsa, black beans, lettuce, cheddar shredded, tomatoes, guac
Snack: 100 calorie Popcorn bag and hot tea

Calorie Content for the Day: 1370

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Question to consider until next week…
What do you think the difference is between lifestyle change and diets??
AND which one do you think is easier?

Don’t miss next week when we will discuss:
5 rules for weight loss success
Basics of the Best Life Plan
Lifestyle change vs diet

Show Notes Bonus Features…

Recipes:
Veggie Quiche-
(6 servings- 124 calories each)
You can add in whatever veggies you want (mushrooms are great) this is what I put in…
Ingrediants=
sliced large zucchini
sliced yellow squash
2 tbsp parmesan cheese
2/3 cup shredded mozzerela
3 egg whites
3 eggs (whole)
ornage bell pepper chopped
2 tsp jarred minced garlic
salt and pepper dash
1 tbsp thyme
3/4 cup milk (I use the almond unsweetened)

1. Heat skillet over medium high
2. Add to skillet- veggies, thyme, salt and pepper, garlic, olive oil or pam type spray
3. Stir 6-7 minutes frequently
4. Spoon into bowl to cool as you make egg mixture
5. Make egg mixture= stir together all eggs and egg whites and milk, and another dash of salt and pepper
6. Pre heat oven 350 degrees
7. Spray 9″ circle plan with Pam or olive oil spray (or square pan)
8. arrange veggies into pan
9. top with cheese
10. Pour egg mixture over veggies
11. sprinkle top with parmesian cheese
12. Bake 12 minutes or until no longer jiggles
13. Cool 10 min before cooking on wire rack
*You can also make ahead and freeze, then put in over 35o degrees for 20 min

Orzo Pasta Salad-
per 1 serving (make ahead by duplicating recipe then scooping into mason jars to keep)
1/2 cup cooked orzo (this is also amazing with cous cous)
3 pieces chopped canned artichoke hearts
bellpepper chopped (1/4 cup)
cilantro spinkle
3 grape tomatoes (halved)
green onions chopped
cappers (1 tbsp)
2 tbsp fat free italian dressing
fresh spinach 1 cup
salt and pepper
1. Put in mason jar – spinach on top
(all except italian dressing- I save this and put on right before eating so the orzo doesnt get mushy)
2. refrigerate until served
3. Add in italian dressing, put back on lid and shake
170 calories per serving

Shopping made easy- Click on the photo to buy now from Amazon 😉

mason jars

popcorn 100 calorie bags

lunch cooler- fits all my mason jars and tupperwares perfect

Extreme Wraps

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dips on the Goods!

Podcast #1 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 1- Commitment
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Tiger’s Whisker Link

The Tiger’s Whisker Story ~ Folktales Stories for Kids


Moral:
Due to a very strong “Why”- Yun OK had stellar Commitment
Through pateince, gradual improvement, and an unwillingness to give up- she reached her goal
She achieved what she thought was impossible…. with small gradual progress

LESSON: COMMITMENT

The difference between HOPE and COMMIT
HOPE- You want it… as long as you can do it perfect, fast, or temporary
COMMIT- You WILL get it- no matter how long it takes, you refuse to compromise on the end goal
(Example: Running in a marathon vs. Running to find anti-venum for a loved one)

Is your “WHY” strong enough that you are willing to keep going when you fall?
When you are commited, you are not willing to take excuses.

The 3 reasons why you arent commiting or following through
1 Fear of Failure- since we know from experience the diet probably wont work
2 Confidence- we have lost all out confidence since we have tried diets again and again
3 Pain- Since dieting SUCKS!!! And is restrictive.

WE HOPE FOR THAT “MAGICAL MOTIVATIONAL MOMENT” where everything clicks and your ready to commit:
It does not exist
We have become accustomed to settling with ourselves as we are- gradually allowing this to happen to ourselves

GOOD NEWS!!! You don’t need that magic moment!!!
You do not need crazy restrictions to lose weight
You can look forward to it and make it fun
THE BEST LIFE plan implements small habits for maximum results- PAIN FREE
Be willing to commit to small habits

You WILL fail sometimes- expect it, and focus on trying again

KEY to commitment
Have an intentional moment of clarity- decide its time
Decide you WILL lose weight
Have a great WHY
Decide when you fall (mess up), you WILL try one more time

Tweet: Commitment is deciding you will. And trying again when you don’t. Period

Shop, Chop and Roll Meal Plan:
Breakfast: 1/2 cup Fiber One Cereal, 1/2 cup unsweetened almond milk, 1/2 cup blue berries
Snack: Egg white Omelette in a mason jar- with cheese, spinach, pepper, onion, cheese, mushrooms, bacon bits (check out the recipe at the bottom)
Lunch: Poke Bowl (Hawaiian Protein Bowl)- Rice, lite Soy Sauce, Ahi Tuna (from Alid’s!), Avacado, sesame seeds
Snack: Mason Jar salad- red onion, tomatoes, radishes, bacon bits, carrots, & balsamic vinegrette
Dinner: Shrimp and Chicken Kabobs, baked potato and salsa, corn on the cob, green beans, chicken noodle soup
Snack: Carrot and Snap peas with Hummus
Calorie Content for the Day: 1541 Calories!

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Question to consider until next week…
What are you currently commited to?
You are always commited to something…
So are you currently commited to staying the same, or changing to make your life better, thinner, & healthier you?

Don’t miss next week when we will discuss:
How the Best Life Plan was born- My Story

Show Notes Bonus Features…

Recipes:
Egg White Omelette in a Mason Jar:
2 egg whites (you can substitute for 1 full egg)
veggies you want (I like chopped bell pepper, onion, halved cherry tomatoes, mushrooms)
meat (I use chopped up lunch meat ham or a tablespoon of bacon bits)
cheese (I like the Aldi’s American cheese slice which I just rip up a bit and stick in)
salt and pepper
Put the lid on the mason jar and shake it up, then remove the lid and microwave for 2 minutes

Shopping:
Click the photo to order your mason jars today from Amazon

Please take a moment to review my Podcast
Send me a note if you have a question or suggestion.
Follow Me…

Since it’s summertime- I LOVE this for lunch.
Soup is one of my favorite ‘fill up’ meals.
In the summertime warm food just doesn’t have the same ring as it does in the winter and fall
Solution… COLD SOUP…and it’s delicious!!!

This batch makes 5 wonderful pint sized mason jars full of cold soup to enjoy for lunch.
For a wonderful healthy 205 calories per mason jar if you divide it into 5 jars

It is perfectly accompanied with another mason jar (of course) of salad with goat cheese, walnuts, thinly sliced strawberries and red onion.
Top it off with a wonderful balsamic raspberry dressing
Enjoy!!!

6 plum tomatoes- peel and chop
1 red onion- chopped
1 cucumber- peeled and chopped
1 red bell pepper= chopped
2 stalks celery chopped
handful of parsley or cilantro
1 tsp garlic (I use the jar)
1/4 cup olive oil
1/4 cup apple cider vinegar
1 tbsp. lemon juice
2 teaspoons sugar
6 drops tobacco sauce
15 oz can crushed tomatoes
*blend a little at a time (I divided the recipe into 3 blends)
Put in fridge and enjoy!!! Lasts over a week.

Inspirational Songs

Anytime you need a lift- these songs are sure to cheer you up!

 

 

 

Inspirational Songs

Imagine Dragons- Whatever it Takes

Katy Perry- Roar

Katy Perry- Rise

Pharrell Williams- Happy

The Script- Hall of Fame

OneRepublic- I Lived

Jessie James- I Look So Good

T.I.- Live Your Life

Eminem- Not Afraid

Eminem- ‘Till I Collapse

Kanye West- Power

Kanye West- Stronger

Keri Hilson- Pretty Girl Rock

P!nk- Raise Your Glass

Fifth Harmony- Worth It

Mike Posner- Be as You Are

DJ Khaled- All I Do Is Win

Alessia Cara- Scars to Your Beautiful

P!nk- Just Like Fire

David Guetta- Titanium

Green Day- Holiday

Stop and Stare- Good Life

Keith Urban and Carrie Underwood- The Fighter

Gym Class Heros- The Fighter

Switchfoot- Dare you to Move

Sia- The Greatest

Lady Gaga- Born This Way

Rachel Platten- Fight Song

Christina Aguilera- Beautiful

Carrie Underwood- The Champion

Haddaway- Life

Sublime- What I Got

Dixie Chicks- Wide Open Spaces

The Score- Legend

Hailee Steinfeld- Love Myself

Britney Spears- Stronger

Bruno Mars- Just the Way you Are

Matisyahu- Sunhine

Chapter 9 song list

Watch out- some are explicit!!!

 

This is my personal song list…

It is impossible to sit still while listening to these tracks…

 

 

 

 

Kevin Gates- I Don’t get Tired

Outkast- Hey Ya!

Rob Bailey- Beast

Portugal- Feel It Still

Bruno Mars- Runaway Baby

Lil Wayne- Sucker for Pain

P!nk- Just Like a Pill

Garbage- Cherry Lips

Alessia Cara- Outlaws

Rihanna- S&M

The Donnas- Dancing with Myself

Flo Rida- GDFR

Steven Tyler- (It) Feels So Good

Taylor Swift- Shake it Off

PitBull- Timber

PitBull- Time of our Lives

PitBull- Fireball

Black Eyed Peas- Boom Boom Pow

Black Eyed Peas- I Gotta Feeling

Black Eyed Peas- Pump It

Lady Gaga- Just Dance

John Legend- Love Me Now

Imagine Dragons- Thunder

Far East Movement- Like a G6

Flo Rida- Roll

Fall Out Boy- Uma Thurman