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Ditch Diets: Become Healthy · Chub Chat With Mary

• mary: Episode one. Let's ditch diets and become healthy. Today we're going to ditch the diet mindset. Start looking at health through a completely different lens. I'm sure you all can relate. And we're going to talk about something I've spent a lot of my life thinking about. Diets. The dreaded diets. I've tried them, started them, quit them, restarted them, and probably spent more time thinking about what I was supposed to eat that anyone should have to. Yeah. I mean I spent decades learning what doesn't work because apparently I need a fifty years to figure it out. So it's a little introduction for you. I've learned something pretty important. I don't need another diet. I need a healthy life. I can actually live no more diets. We're gonna chat about food Movement, habits, mindsets, accountability, and all the real life stuff that comes with trying to get healthier. Let's not say trying. No perfection, no pretending we got it all figured out. It's honest conversations. Things I've learned the hard way and maybe a few laughs along the way. So grab your water or coffee, settle in, let's have a little Jump chat. What if instead of spending our lives trying to become smaller, we started focusing on becoming healthier? So how do you do that? I mean, let's be honest and talk about diets. How many different diets have you tried? I've tried many, too many to count. A few for me are Weight Watchers, Jenny Craig, and Nutrisystem. And one day I was desperate. I was walking past an office and And it said science diet. I was about to go in. And I stopped and I read the full sign. Science diet for dogs. I mean, I was so relieved I didn't go in there. I would have said, What's the diet? How much does it cost? And when can I start? So relieved I didn't go in. How many times have you started a diet? Sure it's plenty. Monday morning comes. And you say, This is it. This time I'm really going to do it. Do what? Diet? You make the plan. You decide what you're not going to eat. Maybe you count calories. That's okay. I do that. Maybe you weigh your food. That's good. Maybe you eliminate carbohydrates. I can't do that because I'm a type two diabetic. Maybe you promise yourself you're never going to eat sweets again. For a while, you know, you're You're doing great. A couple days go by. Then life happens. You're hungry. You're tired. You're busy. You're not planning. You're at a birthday party. You go out to dinner. You gotta plan for this stuff. Then you eat something that wasn't on the plan. Suddenly you feel like you failed. So what do you do? You tell yourself, I'll start again Monday. Come on, here comes Monday again. And the cycle begins all over again. We have to stop that. Diet, diet, diet, lose weight, regain weight. I mean the cycle just continues. You feel guilty. I feel guilty. So what am I gonna do? I'm gonna start another diet. Now does that sound familiar? It's just I mean what if we stopped calling that failure? That's a good idea. Here's something I want you to think about. Maybe you didn't fail at dieting. Maybe dieting failed you. That's the way you need to look at it. Because a plan that only works when life is perfect isn't necessarily a healthy lifestyle. Gotta get out of that diet mindset. I don't want Chub Chat to be another place where someone tells you what to eat or food you can't eat. I don't want you walking away from an episode feeling guilty about what you ate yesterday. Come on. I don't want that. And I definitely don't want you believing that your worth is determined by the scale. Come on. The number on a scale. What's that? I just want us to start looking at healthy differently. One of the first places we can start is by understanding the difference between dieting and healthy living. I mean a diet mindset might say, you know, I can't have that. A healthy mindset might say I can have that. And I can also choose foods that nourish my body. Diet mindset says I blew my diet. So I might as well keep eating. Healthy mindset says I ate more than I planned. Well, that's okay. My next choice is another opportunity to take care of myself. Just like those differences. Diet mindset says I need to lose weight before I can feel good about myself. Come on. I mean I've thought that a lot of times, but the healthy mindset says I deserve to take care of myself right now. Right this minute, yes. Do you hear the difference? I sure did. Diet and the other is care. Healthy. And that brings me to something I really want you to understand. This isn't about giving up. When I say ditch dieting, I'm not saying forget about your health. It's the opposite, quite the opposite. I'm saying let's put our energy into things that actually help us build a healthier life. Don't you agree? Yes. We'll become easier. Let's talk about eating nourishing foods. Let's talk about movement. Let's talk about sleep. Let's talk about stress. Let's t talk about our relationship with food. Yeah, that's that's a big one. Let's talk about learning to listen to our bodies. Definitely. Are you full? Stop eating. Let's talk about making changes that we can actually live with. Be realistic. Because I don't want a lifestyle that works for six weeks. Come on. Done that, did that, it's gone. I want something that can work for the rest of our lives. Here are some apps that I call Mary's Healthy Living Tool. First one is My Fitness Panel app. It's nutrition and food tracking. Second one is Apple Activity, Daily Movement and Accountability. And the third one is Apple Watch Workout, tracking your workouts. So let's talk about the one app I really love and use in my healthy living journey daily as My fitness pal app. I love it. And I want to tell you why. I love it. Because this isn't about going on another diet or obsessing over every bite of food. For me it's about becoming more aware of what I'm actually eating. I use my fitness pal to log my food throughout the day. And it helps me keep track of my protein, carbs, and fat, my macros. And at the end of the day, I can actually see how my macros came together. I love being able to look at that little pie chart and say, okay, apparently I didn't eat nearly as much protein as I thought I did. And that's good. You can work on it tomorrow then. That's what I like about tracking. It gives you information without telling you that you failed. No, it doesn't. My FitnessPal also has recipes, exercise tracking. and other tools that can help you build healthier habits. It's it's a very good app. And one of my favorite features, ability to add friends. You can encourage each other and you can see each other's progress and use that accountability to keep going. Because sometimes you don't need another diet. No, no, no, no. You just need a little information, a little accountability and a place to keep track of what You're doing. I love that. That's why my fitness pal has become a tool I really enjoy using. I'm showing you tools that can help you live healthier. And the next one is Apple Activity Rings. Tool I use every day on my iPhone and Apple Watch. I love it because it gives me little goals to work towards without making exercise feel like punishment. Tracks my movement throughout the day. Includes my steps and shows me how far I've walked in miles. There are three rings. Move ring is how many active calories I burn. Exercise during is how much time I spend doing exercise and stand. How often do I get up and move throughout the day? Right now my daily goals are set at four hundred calories for move, thirty minutes of exercise, and eight standing. That's very doable for me. And I love that I can see my progress throughout the the day. Sometimes I'll look at my rings and think, okay, Mary, we've got some work to do. I don't have a lot of steps in. It also gives me the option to connect with friends, which adds another layer of accountability. For me it's not about hitting some crazy fitness goal every single day. It's about moving my body, seeing my progress and trying to be a little more active than I was yesterday. The last but not least tool is Apple Watch Workout App. When I'm working out, I can choose the type of workout I'm doing and let my watch keep track of it while I'm exercising. I like having that information because I can see how long I've been exercising and keep track of my activity without having to stop what I'm doing and write everything down. I don't have to do that. And honestly, there's something about seeing that workout pop up on my watch that makes me think, well, I started it. Might as well finish it. It's a good tool. It's another simple tool that helps keep me accountable. I'm not trying to be perfect. I'm just trying to keep moving. Now I've shared some of the apps and tools I use to help me stay accountable and keep track of my food and activity. But I want to be real with you about something else. That's part of my own health journey. I have type two diabetes. My doctor has me taking Trillicity and I'm currently taking the four point five milligram dose. And I want to be really clear about something. I'm not a doctor. I'm not here to tell you what medication you should or shouldn't take. That's a conversation you need to have with your doctor. I'm sharing this because my health journey isn't perfect. I didn't wake up one morning and suddenly have everything figured out. No, it took me years. I've had to learn about my food, my activity, my blood sugar, my habits, and what taking care of myself really means. That's a big part of why I created Chuck Chat. For years I thought being healthy meant going on a diet, losing weight, starting over when I messed up and trying to be good. Perfect, you know. I'm not gonna be perfect. Now I look at health very differently. And I hope you do too. I'm learning that taking care of yourself isn't about being perfect. See? Yeah, no, don't need to be perfect. It's about making better choices more often. Isn't that the truth? It's about learning what your body needs. Listen to your body. It's about finding tools that help you. And sometimes it's about getting help from your doctor and taking medication when you need it. That's my real life health. journey. And that's what I want to talk about here on Chuck Chat. Not perfection, not another crazy diet, but what it actually looks like to build a healthier life in the real world. Now let's chat about where I actually do my workouts. It's Planet Fitness. I love going there. I really enjoy going to Planet Fitness. And I think one of the reasons I like it so much is that I don't feel like I have to walk into the gym and become somebody I'm not. I can go in, do my workout, and work at my own pace. I do weight training on several of the machines. I mostly focus on my upper body. For most of my exercises, I do three sets of 12 to 15 repetitions. And I rest about a minute between sets. I also use my Apple Watch workout app to track what I'm doing. When I'm doing my strength training, I select strength training on my watch and it keeps tracking until I tell it I'm finished. Don't forget to tell that you're finished. I have a arthritis in my knees, so I don't use the weight machines for my legs. You have to l learn to work with your body instead of constantly fighting against it. I found that out. Yeah. So I find ways to move that work for me. For cardio, one of my favorites is the recumbent bike with the arms. I can spend about Forty five minutes on that. And I really enjoy it. I have to be careful about my knees, but I just have to sit a certain way. Man, I also started using the elliptical. Here's something I'm pretty proud of. Yay. I told myself I'm going to try fifteen minutes. And you know what? I did it. I was so proud of myself. Now fifteen minutes might not sound like a huge accomplishment to someone else. I was just so proud of myself. But that's not the point. The point is that I challenged myself, I showed up, and I did something I wasn't sure I could do. Stop comparing your journey to somebody else's. Your fifteen minutes might be someone else's forty-five minutes. So what? I was really proud. Still counts. I also use the R machine for ten minutes, five minutes going forward and five minutes going backwards. And I'm on level two. And I track my different activities on my Apple. Watch by selecting Indor Bike, Elliptical, or whatever activity I'm doing. One thing I've learned with my workout app is this. Remember to stop the activity when you're done. Because if you don't, watch me continue thinking you're working out while you're sitting in your car driving home. I've done it before. Trust me, I've learned that. I learned it the hard way. So that's what my workouts look like. I enjoy They're not perfect and they're not designed to impress anybody. Just me. They're designed to help me get stronger, move more, and take better care of my body. And listen to my body. Listen to your body. That's the difference between what I used to think healthy living was and what I believe now. No more diets, come on. Just have to take care of it. Don't you agree? So here's your chub chat challenge this week. Don't want you to start another diet. Do not start another diet. Instead, I want you to ask yourself one question before you make a food or health decision. Is this helping me take care of my body or am I punishing myself? That's it. Just start noticing. Notice your thoughts. Notice how you talk to yourself. Notice whether you're making choices because you generally want to care for yourself or because you're angry at your body. Come on now. You don't have to change everything today. Just start paying attention. It's all you need to do. Cause sometimes the biggest change begins with simply changing the way we think. And that's your Chub Chat challenge for this week. Now I want to hear from you. What did you think about this episode? Did anything we talked about hit home for you? Share this episode with a friend who might need to hear it too. If there's a health topic you want me to chat about, let me know. I'm always looking for ideas for future episodes. And remember You don't have to do this alone. If you need accountability partner, reach out and let me know. Till next time, keep taking care of yourself. One healthy choice at a time. This is Chub Chat and I'm Mary. And I'll see you next time to chat about episode two. Stop setting impossible health goals. Try this instead.