Tis the season....3 Tips to avoid overeating!

HAPPY THANKSGIVING!

Sometimes those holiday feasts are just amazing. And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. Remembering why you are thankful! 

 AND it is way too easy (and common) to indulge on those days.

But it doesn't always stop there.  Does it?  Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three tips to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin').

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win!

Tip #2: Try eating “mindfully”

You've heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion. 

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less. 

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. And you get too much "air" in the belly!

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish. But don't start there.

(Don't worry, you can have some...just after you've eaten your salad).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”.  And these secret weapons are great to have on your side when you're about to indulge in a large meal.

There may be some that can't eat salad greens...so find a high fiber veggie single and enjoy.

Find some and learn more about the benefits of fiber here.

In Summary

• Have a glass of water
• eat mindfully
• start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

     Slices of lemon & ginger

     Slices of strawberries & orange

     Slices of apple & a cinnamon stick

     Chopped pineapple & mango (my fav)

     Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or cool mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

Oh, the words "blood sugar."

How Do I Keep My Blood Sugar Stable?

And do I need to worry about it if I am not a diagnosed diabetic?

Oh, the words "blood sugar."

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues

 for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as "hypoglycemia."

When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to "insulin resistance."

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level.  Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

2 apples, chopped

1 tbsp coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.

References:

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/research-review-blood-sugar

Let me know when you try the recipe!  And if you want to know more on specifically how to stabilize your Blood Sugar...reach out!  I am here to support you.

3 Must Have Healthy Breakfast Foods

Are you a breakfast eater?  

Or dare I ask are you a “healthy” breakfast eater?

Maybe you need some inspiration for a few great breakfast foods.  Maybe you don't have time and you need some healthy ideas for “grab and go” mornings - who doesn't ever run short on time in the mornings?

Maybe you're ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.

Don't worry, I have you covered!

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Recipe (Eggs & Veggies): Veggie Omelet

   Serves 1
 

•    1 teaspoon coconut oil
•    1 or 2 eggs (how hungry are you?)
•    ¼ cup veggies (grated zucchini and/or sliced mushrooms
•    And/or diced peppers  
•    dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). But copper non-sticks work great too!

In the meantime, grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.    

Serve & Enjoy!

 Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

 
References:
 
http://www.precisionnutrition.com/eggs-worse-than-fast-food
 
http://www.precisionnutrition.com/encyclopedia/food/eggs/
 
https://authoritynutrition.com/eating-healthy-eggs/
 
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

To your health and mindful eating!  Eat with Intention!

AND Coming soon - be watching!

 
 

Why you shouldn't make THIS resolution

I love the New Year...a fresh start, a new page...empty pages to keep writing your story.  But we all have or still do resolve to "lose weight" and go on a "DIET".  What dread that brings to our minds...right?  Do "diets" work?  I say NO they don't , but choosing good nutrition does!

The secret to losing weight once and for all!

Every time you’ve ever tried to lose weight, you’ve done it wrong.

We’ve all done it. We’ve all been there. You go through a weight loss/diet program, you deny yourself everything you love, you torture yourself at the gym, and you lose weight. You think you’ve done a good thing for your health, for your life, for your family.

And then the weight comes back. Maybe even some extra on top.

You have failed. Again. You’re sure of it. Everyone else loses the weight and keeps it off. Normal people don’t have problems with their weight. Normal people just manage this without worry. Aren't I normal you ask yourself.  

No I am a freak of nature… EXCEPT THAT YOU’RE NOT.

Weight loss programs/Diets... are designed to make sure you fail in the long-term, so you keep coming back year after year over and over...

This year, resolve to find your perfect balance.  Try a few of my favorite tips…

  

• Balanced decisions.  Resolve to make healthier decisions that make you feel great, not ones that make you miserable.  It’s much more simple than following a strict plan and will leave you loving your new lifestyle.  Following strict plans can leave you feeling deprived, which can lead to rebellion and that's absolutely not what we want!  Balanced decisions are far more beneficial and enjoyable long-term. 
• Simple changes over time.  Instead of trying to do a complete overhaul of your life, start by making these smart, balanced decisions over time.  Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion. 
• Step by Step.  Start with one new healthy habit a week.  With this method, you’re focusing on one thing that improves your health at a time as it becomes a part of your routine.  For example, for your first week, focus on drinking enough water.  Most people do not, and this is always a fabulous place to start.  You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement. 

And if you need a program that you do once, learn a bunch and have forever...click that picture above for more info. And if you are ready to do the work, get it done once and for all...use this code at checkout: Crew4Life50

Cheryl Love

For me it's Merry Christmas & a Very Happy New Year

A few of my favorite healthy tips are…

Ditch and Switch.  Ditch the refined foods and switch them with healthier options.  For example, instead of using refined white flour and/or sugar, use almond flour or coconut sugar instead.  There are many alternatives to choose from, and you can most definitely find one that you will love – and I bet you nobody will even notice!  Aside from the sweets, you can also trade out white rice or mashed potatoes with creating cauliflower rice or mashed “potatoes” out of cauliflower.

Fresh Herbs and Spices.  You can really dress up a meal by adding fresh herbs and spices to it – I personally use them every time I cook.  It’s incredibly affordable and simple to keep a small, fresh herb garden growing in your kitchen window, and you will always have direct access to fresh herbs.  Even better, there are incredible health properties in many of the herbs and spices we use and love.  Many of our favorite holiday spices are greatly beneficial for our health and a strong immune system, which is certainly helpful during cold and flu season.  Cinnamon, turmeric, cloves, and nutmeg are a few of these popular holiday spices that you will reap healthy benefits from, so find a place for them in your recipes anywhere you can!  

  

Use Different Dishes.  One of my favorite, most powerful tools to stay on track with my health goals is getting creative with portion control.  Instead of using dinner-sized plates, which we tend to fill, use smaller plates.  Use a mid-sized saucer or salad plate for your dinner plate( I actually use a salad plate all the time), and then go back for seconds if needed.  A lot of the overeating that we do is mindless, habitual eating because it’s in front of us and we were taught to clean our plates.  Taking this temptation away helps tremendously, and you’ll very quickly learn how much you actually need to feel satisfied – I guarantee it is less than you are used to!

 With these simple tips, you’ll be well on your way to not entering January feeling bloated, discouraged and off track.  A truly healthy life revolves around balance – and finding your own personal balance will take trial and error. Balance doesn't mean you never eat fudge again (that won't happen here for sure), but it means you choose when you eat it and savor every bite!

I have been so blessed this year.  It has been a year of recovery from my stroke, a year of figuring out who I really am in this realm of coaching and a year of the new normal.  I am still very passionate about coaching and supporting your efforts to be the best version of healthy you can be...but it was a year of learning moderation and balance for me too.  Becoming more mindful of my choices and eating with intention.  

My Christmas wish for you is the same...dig in this year...get to know you! Reach out for support on the journey...I am here for you!

Cheryl Love

Health Coach/Personal Trainer

www.imaginefit.biz

Water, Water ... Sure ways to drink enough!

Water, water everywhere...but not a drop to drink.

The Rime of the Ancient Mariner

Of course we don't have that problem.   Water is everywhere...some clean, some dirty, some free flowing, some bottled...so it's always available here.  There are some places that's not true, we are lucky for the most part! SO do we use our water with responsibility and for our good? 

The average adult human body is 50-65% water, averaging around 57-60%. The percentage of water in infants is much higher, typically around 75-78% water, dropping to 65% by one year of age. Body composition varies according to gender and fitness level, because fatty tissue contains less water than lean tissue. * http://chemistry.about.com/od/waterchemistry/f/How-Much-Of-Your-Body-Is-Water.htm

SO then how much water should we drink?  What kind of water?  Does any fluid keep us hydrated? Very good questions, and many doctors, trainers, health coaches answer them differently.  Drink clean water ...I choose spring water over tap but if your tap is clean it's better than none.  Do other fluids hydrate...yes but that doesn't mean you shouldn't dink water as our bodies don't process things like coffee, tea and juices or "gasp" soda's the same way.  That means the fluid can't be used by all parts of our bodies,

How do you remember to "always be drinking water"?  Here 3 for sure tips!

#1 Make it convenient so it becomes a habit.

 Many people find it helpful to get a large water bottle (I recommend 1 liter), fill it in the morning and carry it with you throughout the day, drinking regularly and refilling once (or more) in the afternoon. This has become quite common to see people carrying their water bottles to work, the gym or social events. It's ok to add some lemon for flavor or infuse other fruits. My favorite is pineapple and strawberries.  Cucumber and Mint is good too. Here's a couple more:

• Citrus Bliss: helps to alkalize the body -  3 lemon slices  2 lime slices (or Use Doterra Essential Oils)  

• Rosemary & Grapefruit: This helps to detoxify the liver while giving you an added boost of vitamin C. -  1 Grapefruit, w/o the rind and - 1 Sprig of Fresh Rosemary (or Use Doterra Essential Oils)  

#2 Drink half your body weight in water. 

 If you work from home or are in your home much of the day, a good option can be to get a half gallon pitcher, fill it in the morning and drink glasses from it throughout the day. This way you can track when you have drunk the amount you want. A good goal is half your body weight in ounces. For example, if you weigh 150 pounds, drink 75 ounces a day. If you weigh 200 pounds, drink 100 ounces a day.

#3 Set a goal each day. 

 Yet another option (and my favorite) is to count how many glasses you drink per day and have a goal number. All of our water glasses at my house are 12 oz. I keep a glass next to my bathroom sink. And I keep a glass in a certain spot in the kitchen that I reuse (to save on dishes!) I try to drink 2 glasses early in the morning and 2 glasses mid morning. When I add the water I drink with meals and when I am at my office I get a good amount. If by dinnertime I have not gotten at least 4 glasses, I just start drinking. 

Or uses a tool:

Well it's almost 11AM...time for me to drink up..You go get yours too!

WOW - Happy 2016!!

What a difference a month makes!You've heard the saying SH$T happens?

Yes, it does and it happened to me!

I had a stroke...right side...affected my left!

How Does a Stroke Occur?

There are two types of stroke.

• Ischemic stroke is similar to a heart attack, except it occurs in the blood vessels of the brain. Clots can form in the brain's blood vessels, in blood vessels leading to the brain, or even in blood vessels elsewhere in the body and then travel to the brain. These clots block blood flow to the brain's cells. Ischemic stroke can also occur when too much plaque (fatty deposits and cholesterol) clogs the brain's blood vessels. About 80% of all strokes are ischemic.
• Hemorrhagic (heh-more-raj-ik) strokes occur when a blood vessel in the brain breaks or ruptures. The result is blood seeping into the brain tissue, causing damage to brain cells. The most common causes of hemorrhagic stroke are high blood pressure and brain aneurysms. An aneurysm is a weakness or thinness in the blood vessel wall

My stroke was an Ischemic stroke.  I was driving home from spending the morning with some friends at a Facebook business training,  My arm felt like it as moving strange but I had no pain.  Then as I got closer to home I kept driving into the left lane.  I thought "wow, I really need to get my car in for an alignment".  Seriously, that's all I thought!  Then I took my left hand off the wheel and the car straightened out.  Good to go, made it home, couldn't open the car door, I couldn't make my left hand touch the car door handle.  WHAT WAS GOING ON?  Reached across with my right and made it in the house.  Up the stairs to a mirror...did all the stroke things I knew to look at in the mirror.  Looked fine I thought, no droop, I could stick my tongue out and smile.  Good, back downstairs - the hard way...fell down the stairs, my left leg was not there.  Grabbed the cell and called my husband...he came home - asked if we should go to the ER.  YES, I said, I was struggling to talk.  I stood up, fell backwards in to our coffee table.  He said, "maybe we need an ambulance?"  I shook my head...I was so blessed that the EMT recognized my symptoms immediately and took me to the best hospital for a stroke.  I was in the ER, Ct Scan done and was able to get the "clot buster" miracle drug called  'tPA".  That was Monday.  Tuesday an MRI showed I had signs of mini strokes - TIA's they call them.  REALLY? How did I not know?

So what are the symptoms of a stroke:

What Are the Symptoms of Stroke?

The most common symptoms of a stroke are:

• Weakness or numbness of the face, arm, or leg on one side of the body
• Loss of vision or dimming (like a curtain falling) in one or both eyes
• Loss of speech, difficulty talking, or understanding what others are saying
• Sudden, severe headache with no known cause
• Loss of balance or unstable walking, usually combined with another symptom

So did I do something that DAY to cause it...NO....like all disease it is a layer of things.  I wasn't always healthy.  Didn't always workout.  Used to not eat well.  Was clinically obese.  AND smoked. And although I no longer smoke - I struggle with the addiction still.   All things that contributed even though right then I was at a good weight, I ate clean, worked out 3-5 days a week.  Even my DR was perplexed.  Moral of the story.  Because I am in much better health now, I am recovering well.  I taught an exercise class 8 weeks after!  Get your health moved up to PRIORITY level!  and know what to do if something like his happens

LEARN  F - Face drooping

              A - arm weakness

              S - speech difficulty

              T - time to call 911  

********************************************************************************************************

Here's my favorite healing SMOOTHIE

1 cup Almond Milk or water

1/2 large green or red apple, chopped (or pear)
1/2 cup packed baby spinach
1 cup plain Greek yogurt ( or scoop of a good clean protein powder)
2 TBS ground flax seeds
1/4 Cup Blueberries (or Pineapple)
1/2 a small to medium Avocado
Ice cubes

Directions

1. In a blender, combine milk, apple, spinach and other ingredients (as called for); purée until smooth. Pour into glass; serve immediately.

I need this....gratitude awareness! Do you?

Want to know a simple secret to happiness?

Gratitude.

Yes, it’s really that simple.

It is very beneficial to write down the things in your life for which you are grateful.  It can be as simple as a beautiful flower you saw on a walk or as profound as the love you have for your family. It can instantly put you in a new state of happiness and awareness of all your blessings.  When you do this on a day that is particularly trying, it actually has the power to change the direction of your entire day!

There is nothing more powerful to change your perspective than to be grateful. Life is always presenting challenges and ups and downs. We are constantly living with a challenge, getting past a challenge or starting a challenge.  Our character and strength have continuous opportunities to grow.

Sometimes it is hard to understand why we have these challenges. Some examples might be:

·       Why does my friend have cancer?

·       Why do small children become sick and suffer?

·       Why is that customer so difficult to deal with?

Regardless of the scope or size of the challenge, there is always one thing challenges have in common: the opportunity to grow. No matter how bad things are in our lives, there is always a reason to be grateful. By focusing on our purpose and blessings, we are able to put the negativity in its place.  When the negative becomes our sole focus that is what we will find, and we will become self involved and swallowed up by the problems.

By focusing on what is good and right in our life, the bad things recede and become smaller and we experience an opportunity for growth.

 Thoughts of gratitude:

Be Thankful

    Be thankful that you don’t already have everything you desire,

    If you did, what would there be to look forward to?

    Be thankful when you don’t know something

    For it gives you the opportunity to learn.

    Be thankful for the difficult times.

    During those times you grow.

    Be thankful for your limitations

    Because they give you opportunities for improvement.

    Be thankful for each new challenge

    Because it will build your strength and character.

    Be thankful for your mistakes

    They will teach you valuable lessons.

    Be thankful when you’re tired and weary

    Because it means you’ve made a difference.

    It is easy to be thankful for the good things.

    A life of rich fulfillment comes to those who are

    also thankful for the setbacks.

    GRATITUDE can turn a negative into a positive.

    Find a way to be thankful for your troubles

    and they can become your blessings.

    ~ Author Unknown ~

Gratitude list for the day….

I am grateful for abundance today…

the sunshine

bright ideas

a loving spouse

little hugs and BIG good mornings

opportunities

friends

I’d love to hear how gratitude shifted a negative or bad day for you? Share with me below!  AND write in your journal daily with your gratitude every evening!

Have an amazing day!

In health,

Cheryl Love

Imagine Fit ©2015