❤️ The Key to Sustained Success

Author

Janie Kokakis
October 23, 2023

Happy High Noon (EST). We hope you are enjoying the Back to Routine program. Get ready for Phase 2 soon! Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

  • Breaking Free from Willpower Traps: small changes, big impact.

  • Open Journal: snack attack.

  • Tidbits & Recipes: coconut oil for everything.

  • Did You Know: how to refuel your tank.

Breaking Free from Willpower Traps

Are your good intentions the reason why you aren't seeing results?

You're ready to get healthy and are sick of feeling like crap. So you throw out all the junk food. Buy a ton of fruits and veggies. And go to the gym every day.

It goes well for a week or two but then life gets in the way and it all falls apart. But why?

We don't have unlimited willpower. Think of it like a tank of gas. Every decision you make that's different from your norm, you use up willpower. Use too much to make drastic changes and you'll run out of gas. Leaving you right where you started.

So what can you do?

Start small. Instead of focusing on everything you want to change, pick one or two things. THEN, make those two habits so small that they're almost impossible to skip. Like working out for 5 minutes a day or adding in one veggie with a meal.

Do it for one or two weeks and then bump it up a bit. Making gradual changes will prevent burn out.

Open Journal

Q: Even after eating a good-sized portion of food, I just don't feel "full" and search for more to eat. So then I'll start snacking. I've been getting better about it by limiting how much I snack on but I know it's still too much.

A: You're not alone on this one. Before I get into some basic tips, make sure to talk with your doctor. It can be a sign of something else going on like diabetes or hyperthyroidism.

Here are three questions to ask:

  1. How's your fiber intake?

    Most of us just think of fiber as a good way to help us poop, but there's so much more. Fiber helps you feel full, controls your blood sugar, and can decrease inflammation. I def recommend sticking with fiber from foods (like fruits and veggies) instead of supplements.

  2. Are you drinking enough water?

    Dehydration can cause hunger cues. So instead of reaching for the snack right away, drink a glass of water.

  3. Is it a habit?

    Try changing your routine when you typically snack. Do something fun instead. If you need to, set a timer.

You might want to check out this Bite we have on preventing blood sugar spikes.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

CIUYABNTTICALO

Did You Know? Like Really Know…

We talked about how willpower can run out when you’re using it too much. But, good news, it’s like a muscle and can be strengthened too!

Try these 3 things to start refueling your willpower tank:

  1. Reward yourself: Celebrate your wins and acknowledge the times you pushed through when you didn't feel like it. It can be as simple as marking down each day you exercise and giving yourself positive reinforcement.

  2. Minimize decisions: Reduce the number of options you have to choose from. Every time you have to make a decision it depletes willpower. Even something as small as what you’re going to wear.

  3. Find accountability partners: Surround yourself with people, objects, and experiences that support your goals. If it can’t be in person, virtual works too!

So show up even when you don’t want to and watch your willpower grow!

Tidbits & Recipes:

I’ve been using coconut oil for a while now. On my skin, in my coffee, and in my recipes. It can help boost your memory, make you feel full, reduce inflammation, and help balance your hormones.

I like to put a little in my first cup of coffee and I also use it on my popcorn (don’t forget to melt it first). But here’s a fun dessert recipe for when you’re having a sweet tooth. Bonus because it’s no-bake!

Today’s Top Workout Song on Spotify

Water

Tyla · Song · 2023

Scramble Answer:

ACCOUNTABILITY

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