Are You a Low Rent Eater?
September 27, 2007
IN THIS ISSUE:
- Healthy Now, Healthy Later
- Are You a Low Rent Eater?
- Do You Want a Harmonious Home (before the holidays?)
- Free Wellness Pack
- Cheryl’s Blog Posts
- New Guest Blogger - Lena West’s new posts
- Healthy Habits Workbook
Healthy Now, Healthy Later
Remember last month there were health challenges with my mother? This month, the health challenges are with my father. He looks like the picture of health doesn’t he? 
My dad’s always been a walker, has had a good attitude, and has never overeaten. These healthy habits have brought him vim and vigor for 84 years now, and hopefully will for many more to come.
But now there’s something causing his circuitry to go haywire. Between my mom and dad, I’m learning a lot about geriatric health care. And I’m seeing first-hand that the choices we make in our 30’s, 40’s, 50’s, and beyond dramatically influence how well we age. These choices include our daily health habits, a supportive community of friends and family, a good health care team, and advocates when we need help navigating the medical world. In upcoming issues I’ll be featuring ways for all of us to stay healthy now so that we can be healthy later.
Are You a Low Rent Eater?
It is easier to suppress the first desire than to satisfy
all that follow. –Anonymous
Low rent eating means our food is fast, processed and cheap, or it seems cheap. I say seems because in the long run cheap food is really expensive - for our wallets, for the environment, and for our bodies. Low rent eaters might have a fast food breakfast from the dollar menu to start the day, a donut at work because it’s there and it’s free, a frozen meal-cuisine for lunch, hamburger helper for dinner, and Blue Bunny ice cream for a late night snack with Oreo’s. I eat these things too sometimes. It’s hard not to when they’re the most readily available kinds of foods. But, hey, maybe this isn’t describing your eating habits at all. Maybe YOU have a really good diet.
Even if you’re not a low rent eater, is it time for a change – even a little change?
If your eating style is approaching anything close to “average,” or “normal,” your diet could use a makeover. But a makeover sounds like a lot of work and you may not do it. How about doing just one thing? You can dramatically improve the quality of your diet by making just one change. My friend cut out sugar and so far has lost 15 pounds. She eats sweet things but doesn’t eat refined sugar and doesn’t crave it like she used to.
You may prefer to work through this little exercise in a more thorough way. I’ve created a 5-page mini-workbook called One Healthy Eating Change. Download your free copy here
Step 1: Determine what your one healthy eating change will be
What is one thing you could change about your eating that would make a really big difference in your health? I’ve listed many options below. Find yours. They are listed in no particular order, with no judgment or recommendations attached. Feel free to tweak or combine elements so that your one change really excites you.
- Watch portion size
- Choose healthier option at restaurants
- Eat at home
- Cut out sugar
- Buy organic food
- Buy clean meat free range, antibiotic free, etc.
- Eat more fruits
- Eat more veggies
- Eat more fiber
- Eat more whole foods (minimally processed)
- Eat more slowly
- Eat only when hungry
- Stop when full
- Eat nutritious snacks if snacking
- Eat low glycemic index foods
- Eat small meals throughout the day
- Eat breakfast
- Eat protein at every meal
- Reduce/eliminate alcoholic beverages
- Drink _________ cups of water a day
- Stop drinking full sugar soda
- Stop drinking diet soda
- Drink only healthy beverages
- Pack a lunch
- Eat more greens
- Read food labels
- Eat mindfully
- Eat with the family
- Design an eating ritual
- Stop late night dining
- Don’t eat after 7pm (or whatever)
- No grains after 5pm (or whatever)
- Create a weekly meal plan
- Other_____________________________________
Step 2: Determine your success strategy
Explore how you feel about making this healthy eating change so you can plot and plan your next steps for success. Taking this step will increase the likelihood that you WILL make this change.
1. What is the one change you want to make?
2. How easy would this change be to make 1 – 10 (1-hard; 10- easy)
3. How would this change be beneficial for you/your body?
4. What might stop you (obstacles)?
5. What can you do to minimize or eliminate these obstacles?
6. How willing are you to make this change 1 – 10 (1 not willing; 10 very willing)
7. What can you do to increase your desire to make this change?
8. What kind of support/help will you need (nutrition guidance, a plan, a buddy, etc.)
9. How will you track your daily progress (check sheet, note to self on dashboard, digital reminder, etc.)
Step 3: Track your Success
Use the 6-month goal tracker included in the free mini-workbook to track your success. Or, if you prefer, create another system that fits you better. You might like to write notes on your bathroom calendar, set up a digital reminder system, or write your goal on your bathroom mirror using a Sharpie. There are lots of ways to remind yourself to take action. I like to keep track of my success. It’s fun to see a bunch of checkmarks.
Take Action – Nothing Changes Without Action
- Set aside time this today to think about your One Healthy Eating Change. Use the free mini-workbook to help get you off the dime.
- Consider using the 21-Day Healthy Habit Challenge workbook to guide and support you in making this healthy eating change. Details here.
- If this kind of change feels overwhelming, get help. One option is life coaching with me as your coach. Details here.
Your Turn
See the comment link at the very bottom of this page? Click that link and tell us what your One Healthy Eating Change will be. Mine is to use a weekly meal plan. That would make all the difference. What’s yours?
To your healthy, happy life! 
Do You Want a Harmonious Home (before the Thanksgiving holiday?)
Soon, I will let you know about my new Harmonious Home program - happening the end of October. I will show you how to declutter and 
streamline the three most important rooms in your home: the kitchen, your bedroom, and the bathroom. When these three rooms are effectively organized, everything runs more smoothly — more harmoniously.
I just went through my entire house and cleaned out each and every drawer, closet, and cabinet. I have lots to share with you about how you can do this too — with great success. If this program sounds like something you want to be sure to get an invitation to, email me and I’ll be sure you get the information. All you need to participate is a telephone and a desire for more harmonious living.
Get the Healthy, Happy Living Newsletter and Wellness Pack
Cheryl’s new posts:
Self-Care Tips for the Cold Season
The Drugs I Need (funny video about our love affair with meds)
Ah….a Massage (video - cat massaging a puppy)
Thin Waist, Fat Wallet?
Chemicals in Health & Beauty Products
Organic Fraud - Milk!
How to Get Fat without Really Trying
Do the Gratitude Dance!
New Guest Blogger - Wellness in the Very Fast Lane:
Lena West, our new guest blogger, sounds off about life balance. Read new posts here.
Want to take the 21-Day Healthy Habits Challenge?
This 21-Day challenge will help you do these 5 things:
- Get clear on the lifestyle habit you want to put in place.
- Overcome inertia and get started reaching your goal.
- Guide you through small, consistent steps so you can build on your success and achieve your goal more easily.
- Improve your confidence to take action and succeed.
- Teach you new lifestyle behavior skills that you can use again and again.
5 more things it will help you do
Want to Use this Article for Your Newsletter or Web Site?
You may publish this article or others in the archive free of charge in your e-zine, web site, e-book or print publication as long as the copyright notice and the author information below are included without change:
Cheryl Miller is a wellness expert and life coach. She specializes in helping people take action to live a healthy, happy life . . . in this lifetime. Visit cherylmillerville.com and get the Healthy, Happy Living monthly newsletter and Wellness Pack. Get practical advice, inspiration and action steps for making the lifestyle changes you desire . . . in this lifetime. Signup and sample issue here: http://cherylmillerville.com/newsletter
© 2007 cherylmillerville.com. All rights reserved.
Let us know where you have published one of Cheryl’s articles by sending an email to us with a link to your publication.
Cheryl Miller's 21-Day No Junk Food Challenge should be required reading for every household in America. I've passed it on to all of my clients, friends, and family.
September 26th, 2007
Yep, this is where you tell us your One Healthy Eating Change! Like I said mine is having a weekly meal plan. What’s yours?
September 27th, 2007
I will healthier choices at restaurants. I don’t know why, but when I go out to eat I treat it like I’m on vacation or something. That will change. Thanks!
September 27th, 2007
I will MAKE healthier choices at restaurants.
September 27th, 2007
You all would do better to skip restaurants. But if you must …. many restaurants publish a calorie list of their offerings….. and some such as Applebee’s offer weight watchers entrees. Be careful restaurants are dangerous! For instance some of the salads at Panera Bread look fabulous (and they certainly taste fabulous), but look at the nutrition information. It’ll knock you off your feet.
Great information Cheryl…… even one change at a time is a terrific step forward for your health!
September 28th, 2007
I, too, like the idea of a weekly meal plan. I am on Weight Watchers, and I can maintain my weight so long as I stay on the plan. But once I have reached my weight goal (and I have done this several times), I need a weekly meal plan to maintain my weight.
October 23rd, 2007
I am going to stop eating as a way to deal with anxiety!I’m only going to eat if I realy am hungry.
March 26th, 2008
Great choices everyone. Sometimes just making one change makes ALL the difference. Thanks for sharing. Cheryl