Why thank you.....

These flowers were a thank you from the beautiful Susanah

 

Over the past several weeks I have received some special compliments.  Maybe the planets are aligning in my favor or maybe I've decided to pay closer attention, to actually listen to them, appreciate them, savor them.

Usually if I have ten  positive things and one negative event or comment during the course of my day I go to bed dwelling on the one negative.

Anyone else do that?

So I'm making a conscious effort to change that.  And is that ever a work in progress!!

Reflecting back on these compliments brings a real smile to my face.  I'm not talking about run of the mill compliments on our outfit or shoes (although those are appreciated), but the things that really touch upon what's important to me.  Like how I am supportive as a friend (that was a very special conversation) and  how I have impacted lives through my business.  I am grateful to have recently received three beautiful cards from instructors I work with and several emails or conversations with customers which all touched my heart.  I even heard from two people recently how I have inspired someone through this blog (believe it or not) and one of those people I don't even know.  

I invited you to really listen to what is said to you today and hold on more tightly to the good stuff and loosen your grip on the rest.  And while you're at it, throw as many positive compliments out into the universe as possible.

Only good can come of it!

Standing together

I wanted to share this beautiful letter from our lovely customer, Susanah. I share it not only because I hope that those who are local will consider joining us on Saturday, but also as a testimonial to courage, strength and the power of community. 

As you know, October is Breast Cancer Awareness Month and on Saturday, October 2nd from 10:30 - Noon scores of Breast Cancer Survivors alongside their friends and families will stand in solidarity for those who have struggled with this disease that affects 1 in 8 women in America.  Mayor Michael Pavia and WABC-TV news commentator Bill Evans will be there as well.

Last year, we fell just a wee bit short in completing the Mile.  I am hoping to make "The Mile" (if not more) in 2010.

The event is taking place (right after Saturday's class) at Veterans Park, Atlantic Street, Stamford.

In addition to being an organizing member on the Paint The Town Pink Committee with the Bennett Cancer Center of Stamford Hospital, I am also a survivor and Jazzerciser.  My battle with cancer took place just a year ago and I am keenly aware of the many benefits I've reaped from attending Jazzercise:  The gradual strength that came back over time (my ability to graduate to a 7-lb. weight when the baby 1 lb. pink weights proved difficult last year) and the joy and solidarity that I've always felt being surrounded by "Real Women".  You have all touched me in ways large and small. 

Kristen, you know that we have our share of Breast Cancer Survivors in our Jazzercise classes.  Too many.

I want to dedicate this year's Mile Of Pink to one of "Our" members:  May Marie.

If anyone is unable to attend the Mile of Pink Event on Saturday due to prior commitments, I urge them to purchase a T-Shirt in the effort to help eradicate this disease from our community.  Wear the T-Shirt around Town during October.

Stand in the Mile Of Pink for Jazzercise.

Stand in the Mile of Pink for May Marie.

Love,
Susanah

Mums the word....

 

This lovely fall photo is from Carrie Leber from Bloomalicious.  I love getting her email newsletter because it's always full of juicy beautiful photos.   So I'm 'borrowing' this one, giving her the credit, and using it to kick off the spirit of fall which is right around the corner.


While I hate to see summer fade, I'm getting ready for fall stuff - like a bunch of mums for my front porch, pumpkin coffee,  golden leaves & cozy sweaters.  Fall is one of my absolute favorite things about living in New England.    My hubby even made this deliciously healthy soup today with butternut squash (another fall fave). Yum!


I'm reflecting on what my intentions and goals for fall.  In fact, I'm happy to report that my earlier post on personal September goals a few weeks ago is almost complete, as is my business list (which I didn't post.)    Although I'm still working on that visit with my nephew...


What are your favorite things about fall?  Time to get into the spirit!

Remembering...

Everyone will at some point tomorrow remember where they were, what they were doing, who they called first, who they hugged first.  We will remember and reflect and pray in our own different ways.

At the the time I was fortunate to be part of an international team at DaimlerChrysler Financial. Belonging to an international team added a perspective to this event and provided a sense of support beyond the boundaries of my own country.

I was also fortunate that  my company did everything possible to bring me home safely that week. A long trip from Prague, to Germany to Paris, became even longer when I heard the news while in flight heading to New York. 

There was a uniqueness being on an international flight and sharing this experience with so many non-Americans.  We were also initially removed from the horrific pictures and news accounts, as we remained on the plane until 9/12 and ultimately in the care of the Canadian Red Cross and Navy for several days following. 

While reflecting, I pulled out a folder of emails I received the days following from my colleagues from around the world.

This line came from my boss Stephen Jepsen of Berlin...

"So far as I see, nobody was able to go back to work today without the feeling that something fundamental had changed in our western world in seconds yesterday. ..and  that these buildings, symbols for freedom and pride, don't exist anymore."

 

9/11/01  From the plane window in St. John's Newfoundland

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sept. 11, 2001

Yes, something fundamental did change that day.  I hope that what we hold on to is the reminder of what's really important in life.  I believe that we can keep the kindness and courage that was shown during that time alive in our words and actions every day. 


The moment that will forever be burned in my memory is finally reaching US soil and seeing the American flag, the true symbol of our freedom and pride, flying brightly.

Guest Blogging

I'm the guest blogger today for Here's to Life Now.

Thanks Susan for the opportunity and a special shout out to the fabulous Heidi and inspirational Anna for their input. http://herestolifenow.com/blog

Read on for thoughts on staying motivated.

Get Entrepreneurial with your Life!

As an entrepreneur, I spend a lot of time on business planning. It's essential to be focused and organized when running your own business.  This way things don't fall through the cracks and I don't get to the end of the quarter wondering where the time went or what happened to the bottom line.  

I also make sure I spend time on the various aspects of business like marketing, PR, staff development, customer relations, promotions, and much more.   If I only concentrated on one area, it wouldn't be a very healthy business. 

I use the same approach with my personal life.  It helps me stay balanced and give energy to what's important in my life.

I decided to to share an example, so here's what's on tap for September....

• 
  
  Solve the water issue in the basement (the joys of home ownership!)
• Do a detox (this is so important for your health plus a great idea to do seasonally. I'm kicking it up a notch this time)
• Plan a Chick Flick Night with my girl friends to see "Eat Pray Love"  (girlfriend time is key)
• Find & register for a class to take this fall - so far I have my eye on Italian Cooking or Wine & Cheese Pairings  (I'm always up for learning new stuff)
• Volunteer at the Soup Kitchen  (giving back is important to me, so I always make time for it)
• Visit my nephew in NJ (oh, and my brother & sister-in-law too)
• Play golf with my hubby (gotta have those dates!) 
• Entertain (this is something I love to do and a great way to stay connected; last month it was a big bash, this month a small family get together)
• Get a massage  (I used to think this was a luxury, but there are many affordable options - look for deals on Local Ginger, Living Social and Spa Finder Deal Days, plus the CT School of Massage offers a very low priced massage to give students practice time - but trust me you'll still reap the benefits)
• Clean out my dresser & chest of drawers  (I'm on a kick to purge and clean out)
• Participate in a Reiki Share (I love giving, &a getting, a session every month; energy is powerful)
• Plan something nice for my mom's birthday (ssshh)  (need I elaborate on this one?)

Of course, just like entrepreneurial life, it's important to make a plan and be flexible enough to change the plan when necessary. 

Finally, create a way to be accountable.  I have Mastermind partners that keep me accountable in my business.  For my personal goals, well, I've just posted them here, I'd say that's definitely putting it out there! I'll be sure to let you know how I do.


So, to recap here's how to get 'entrepreneurial' with your life:

• Plan
• Keep the plan balanced and varied
• Be flexible enough to change it if necessary
• Find a way to be held accountable

Now it's your turn. Create accountability by sending me your ideas for the coming month!

Now it's off to meet with the Roto Rooter man to work on item #1.

Making a difference for good

I received the quote below in an email newsletter and it echoes a sentiment I truly believe.

It is not by accident that the happiest people are those who make a conscious effort to live useful lives. Their happiness, of course, is not a shallow exhilaration where life is one continuous intoxicating party.

Rather, their happiness is a deep sense of inner peace that comes when they believe their lives have meaning and that they are making a difference for good in the world.
- Ernest A. Fitzgerald


It also happened to fit with my day today. Today' was Soup Kitchen Day and I spent time at the  Norwalk Emergency Shelter  volunteering at the Soup Kitchen along with some ladies from my church, my mom and friend/customers Sandra. I've been going there for about nine years and really can say I feel like I've seen it all there!

There have been plenty of heartbreaking scenes and stories, and even though I know they'll never be reading my blog, out of respect, I won't share them. But there have been lots of laughs as well. The real message though, is that as much as I think I'm making a difference for good in the world, I get a lot back in return.

Each time I leave there grateful for the blessings in my life and hopeful that I've contributed something positive to the world.

How will you make a difference for good today?

Authentic Friendship

The last time my friend Beth and I got together was at her wedding three years ago. Before that it was another four years prior at my wedding.

Our friendship now spans 40 years. We've evolved through Barbies, bras, report cards, mortgages, recitals and career changes. During the course of our friendship I think we've lived in a combined total of eight states.

We met recently for lunch, margaritas and shopping when she drove down from LA to meet me while I was vacationing in San Diego. We picked right up where we left off.

We always do.

That is one sure fire sign of an authentic friendship. In catching up, the conversation is immediately real. We do not try to paint a perfect picture of our lives. We do not give all glowing reports about how wonderful everything is, like a Norman Rockwell Christmas letter (you know the ones!). 

We don't need to, because we know better.

Sometimes people put so much energy into projecting a particular image, they may miss out on an truly authentic relationship, conversation or moment.

I am grateful for true friendship and I know authentic friendship, like I share with Beth, is a gift.

It is good to be reminded of this, and so when we said good-bye, we agreed not to let another three years pass.

Change of plans & taking a break

I'm getting ready to head to the West Coast for some fun, so I definitely have play time on the brain right now.

I also had the rest of August pretty well mapped out, but had a big unexpected change in plans.


As the saying goes the best laid plans...


And now I have to be open & flexible to a change in plans for now (ooh, how I hate that!)


So, other than work, I'm faced with a fairly blank slate for a change. Rather than be frustrated (ok, I'm a little frustrated). I decided to embrace the change to take a break, maybe even play a little more.


In writing this I googled Taking a Break (actually I was just looking for a photo to use for this post, but nevertheless...) What did we ever do before Google?

I came up with this information on About.com .

Ten Tips for Taking a Break from Life

If you feel like you can hardly remember the last time you took a break, check the following ten tips to taking a break from life, reality and yourself. You are guaranteed to start to feel rejuvenated, revitalized and ready to take a real break sometime soon.

1. Make a shopping trip especially for something new to wear which is bright, colorful and just perfect for breaks and vacations. Then leave right away and enjoy your purchase.
   
   
2. Take a break from skipping lunch at work and making do with eating fast food. Instead, eat something simple, colorful, fun, exotic or with wild flavors and textures. Enjoy!
   
   
3. Take one day out of your life and vow not to say a single word. Relax, enjoy the peace and silence.
   
   
4. Take a break from routine. Drive to work a different way. Break your usual daily habits. Expect the very best all day and be ready for the unexpected.
   
   
5. Dream a dream of your perfect break or vacation. Promise to put a little money aside regularly to make it happen. You'll be amazed of how easy and painless it is to do.
   
   
6. Take a break from life as you know it by sitting down and being still for ten minutes. Close your eyes and relax. Let your thoughts come and go. Focus on your breathing. Allow your body to relax and your mind soar.
   
   
7. Take a break from the image that you have of yourself and the image that you project. Just let yourself be whoever you feel like being in the moment. Give yourself permission to be you.
   
   
8. Make a regular practice of stopping whatever you are doing and checking in with yourself to feel how, who and where you are in the moment.
   
   
9. Take a break from reality. Look at a simple object, a flower, a tree, or a building. Imagine you are looking at it as if for the very first time.
   
   
10. Take a break from barriers and boundaries. Do something you did not know you could. Overcome your fear and amaze yourself.

It gave me some good ideas and challenged me to come up with some of my own. While I'll still be working, I've decided not to work quite so much during the rest of August, and play a little bit more. Now I'm looking for some creative ideas and maybe some company too.


Anyone up for a play date?

No regrets: An anniversary & inspiring video

This past Saturday, July 31s,t marked eight years since my departure from corporate America. I traded heels, a good benefits package and cubicles for the unpredictable challenging entrepreneurial life.

I can't say it's always been the easiest road, but it was definitely a leap of faith. Single at the time, with a Fairfield County size mortgage, I made the choice to follow my passion.

Why?

I choose to live with no regrets.

My story was featured in Sixteen Weeks to Your Dream Business (McGraw Hill) and I am still proud of my choice.




What choice can you make to ensure you live without regret? It doesn't have to be a dramatic change, and it certainly doesn't mean a job change or giving up a really nice salary (unless that's what you want). But it should be a choice that never once leaves you pondering the question why didn't I ?

And if you need a little extra inspiration, this woman says it best.

We are what we think

We are what we think; as we desire so do we become! By our thoughts, desires, and habits, we either ascend to the full divine dignity of our nature, or we descend to suffer and learn. - J. Todd Ferrier

It used to be you are what you eat, right? Well that's still pretty true too.

I wanted to share this powerful quote, because it was a needed reminder to me to choose my thoughts carefully.

Last week I had a challenging experience, probably one of the tougher ones I've had to face. And it's been dominating my thoughts for days.

Then I read this quote popped into my in-box and I decided to focus on what I wanted to be this week. And I can assure you it wasn't someone who was stressed and losing sleep!

If I am what I think and if that shapes who I will BE...then what do I want to be this week:

• A supportive friend who listens
  
• An instructor who teaches four awesome classes this week
• A volunteer at the Soup Kitchen donating time & lots of energy
• A manager who gives positive feedback to the people around me
  
• A person who is healing (and thus getting a massage this week for those stubborn injuries!)
• A great date for my hubby to Tressa's wedding (including not forcing him to dance -- too much)

"....as we desire so do we become! "



What do you want to be this week?

Running Through Sprinklers

(Written last Thurs. 7/14)

I am sitting at a playground in New York City on 70th Street as I write this. It's a hot day and kids are splashing through the sprinklers with abandon.





Can you even remember when you moved so freely, so at home in your body, so uninhibited?

As I watch I am wondering when the turning point occurs. When do we become self-conscious, ashamed of our bodies, critical and judgemental?


Maybe there's a lesson to be learned form them. Sometimes you need to embrace what you've got and let loose. Channel the self who used to charge confidently onto the Slip & Slide (come on, you remember those days, don't ya?). Go back to the time when you cared more about what you were doing (riding your bike, cannon-balling into the pool, racing after the kick ball), rather than what you looked like doing it.


Go back to a time before you counted carbs, tracked your heart rate, and analyzed and agonized over your thighs, butt, or whatever!


Remember when you embraced movement AND your body, for the pure JOY of it!


Now go find a sprinkler to run through!

PS I really would have run through this one if I wasn't on my way to a play at Lincoln Center. No, really I would have!

10 Reasons to be Optimistic Right Now!

There are PLENTY of reasons to see the glass half full. Better yet, why not see it overflowing! Check out this article from Ali Brown for 10 Reasons to be Optimistic Right Now.

Click below to read more:

10 Reasons to be Optimistic Right Now!

Have yourself a little dance party

I am fortunate to work in an environment where cranking the music and getting my groove on is actually part of the job. Obviously that's not going to fly in every workplace, so you may have to try this challenge at home.


It's simple. Turn on the music and let go. No other preparation is required. Your dance party can be as short or as long as you like. Most pop songs are about 3 1/2 minutes so don't even think about making the excuse that you are too busy.


Involve your kids, get your husband to shake his hips or make it a solo act, it doesn't matter.


This blog was inspired by this video from this amazing individual who isn't making excuses or accepting limitations.

Now it's YOUR turn. Put on the music and DANCE!



K



PS I want to hear about it! What song did you use? How did you feel afterward? Did you dance solo or with others? And most importantly, when's your next dance party?

Even your Blackberry gets to recharge....

Or in my case my iPhone.

I made a last minute decision Monday night to take two days off to head up to one of my favorite spots, Kirpalu in the Berkshires, for a little R&R. Since I work on Saturdays and most holidays, it's very rare to have two full consecutive days off. Now I see why weekends were invented!

For me recharging meant unplugging from email, voice mail, & the internet (though I confess to some texting).

Here were some of the highlights which I think are key to fully recharge:

• Exploring movement - Because I'm recovering from an injury some of my usual activities like kayaking and biking were off limits. So for movement I took some wonderful Gentle Yoga classes and went on a nice walk. It was a nice change of pace to my usual workouts
  
• Getting a good nights' sleep - I actually got a full 8 hrs! I don't remember the last time that happened, but wow it feels great!
• Finding the Silence - I attended a meditation session which reminded me how such a simple practice can be so powerful
• Enjoying fabulous healthy meals - I even finally bought their cookbook after years of leafing through it in the Gift Shop. Now I hope to bring a little of the Kirpalu kitchen into my own.
• Making a connection - I made an interesting new acquaintance (my husband says I can make friends anywhere, even during the Kirpalu silent breakfast!), and we had a wonderful conversation. We initially chatted about the World Cup (he's a former professional soccer player), but as the conversation evolved I was reminded that everyone has a story to tell if you really listen, and often it is the exact message you need at the time.

Movement, sleep, silence, nourishment & connection....a perfect recipe for recharging. Mix in the beauty of the Berkshires and you've got a feast that will have you wanting a second helping!
Namaste!

Invest wisely

If you don't spend your time, others will spend it for you. Or better still, if you don't invest your time, others will invest it for you.

Do you want someone other than yourself investing your precious time?

No, I didn't think so!

I challenge you to think about five things that are important to you and then look at how you are spending the next four days - Thursday through Sunday. This way you get some weekday & some weekend time. I'm sure there are more than important things in your life, and maybe those things change from time to time. But are you investing your time in what you believe to be most important?

What are you doing related to those five priorities?

Are you investing well?

I'll go first. Here are five things that are essential in my life and how I'm investing my time over the next four days:


1. Faith - going to mass on Sunday morning with my family.


2. Family - hosting a Sweet 16 party for my stepdaughter & immediate family on Sunday


3. Friends - spending Thursday evening with one of my best pals, Melissa, who is in town for a visit.

4. Self care - participating in a Reiki share on Saturday. I'm actually going to be giving & receiving Reiki at this event so not only is it a beautiful way to take care of myself by receiving a treatment, but I can also give back as well since Community Service and giving back is also on my list (but I promised we'd only work on our top five). This also supports another priority of mine Health because this energy work is very healing and the event takes place at The Bloodroot, an excellent vegetarian restaurant, so there will be a delicious healthy lunch as well. See how one choice can support many priorities? But I did say five, didn't I?


5. Business - exhibiting at a corporate Health Fair on Thursday and then spending a full day of working on business strategy with a fellow biz owner on Friday. We're heading up to the Mercy Retreat Center in Madison so we can really focus. Not only will I be brainstorming on how to help my business to flourish, I'll be spending time with a good friend and we'll be making it fun as well (sunscreen, bathing suits and wine will be packed and ready to go).

Now it's your turn. What investments will you be making in the next four days and how to they support your priorities? Feel free to share all five or please share at least one and spread the inspiration!

A Father's Day reflection

My dad, Thomas V. Hallett, was definitely an energetic, make things happen kind of guy. Although he died suddenly just days after his 52nd birthday, his legacy is always with me.



He is my daily reminder of the "life is short" cliche which shapes my choices and actions. His example encourages me to ask myself often what kind of person do I want to be? How do I want to be remembered? What kind of contribution do I want to make in this world?



Business Insurance magazine ran a wonderful story/obituary following his death.



In honor of Father's Day, I thought I'd share the following excerpt from that article which ran in March, 1993:



"Tom was a bundle of energy," [a friend & colleague] said. "He was an instigator, and was always provocative and always a joy to be around. " "He really felt that he wanted to be a success in life and in business," [observed another friend & colleague] "He was relentless in touching all bases and doing everything possible to make things happen. He was a real inspiration."




So today, be a joy to be around and honor your father.



Miss you and love you dad!

It’s mid-year 2010. Do you know where your intention is??

I'm excited to introduce the inspiring Lorin Beller Blake founder of Big Fish Nation our guest blogger today. Lorin is about getting it done! She is author of From Entrepreneur to Big Fish: 7 Principles to Wild Success. I had the fantastic experience of participating in one of her Big Fish programs.

Since I'm a big advocate of setting intentions and creating accountability, I really wanted to share Lorin's Twitter Party concept with you. You can follow Lorin on Twitter at LorinB or follow me at khrzasa!

Looking forward to hearing your intentions and to begin setting some of my own.

Take it away Lorin.......

It’s mid-year 2010. Do you know where your intention is??

Intention is the tone we set and keep as we carry out everything we do (business, personal, or something inbetween), or simply what we want (or intend) to accomplish or complete.

Although it’s not difficult to set an intention, it is sometimes challenging to remember on our own to set an intention every day.

So in March of this year, we launched the Big Fish Twitter Party – a virtual shared “intention journal” for us to each post our DAILY intention.

It’s time to re-energize that party, so this blog post is your invitation (or re-invitation) to join this intention-setting movement. Note: Everyone is welcome, this is not exclusive to Big Fish Nation members!

Here is how it works: You just tweet your intention for the day, and at the end of your intention, be sure to add the hashtag #BigFishIntention. (See recent blog post for more details).

Why do this??

1. FOCUS: Setting our intentions DAILY requires us to clarify our priorities and our focus each day, and writing them down makes them even more powerful. Twitter is the perfect tool for this, keeping our intentions short and to-the-point.
2. ACCOUNTABILITY: Sharing our intentions adds accountability to each day. A quick Twitter search on “#BigFishIntention” shows each person’s tweeted intention for the day, so others can see and support your intention. Accountability is a strong business tool, so let’s add it to our intentions!
3. CONNECTION: The more we tap into our network of resources (see recent blog post), the richer our businesses can grow – literally and figuratively! When others tweet their intentions, we get insight into what is valuable to them and their business. This is important information for making powerful connections, and we find new people to follow on Twitter.
4. INSPIRATION: We all need inspiration to keep moving forward. Sharing our daily intentions gives each of us new ideas for motivation and inspiration, and even new approaches for handling practical issues.
5. EXPERIENCE: Each of us who tweets an intention with the #BigFishNation hashtag is a member of the (unofficial) Daily Intention Tribe. As I said in last week’s blog post, tribal membership and leadership need to become part of everyone’s business toolkit, and this is a perfect “practice tribe” for you. Do you want to lead? Lead by example then encourage others to also post their intentions.

If you’re not using Twitter, you can still participate in any of the following ways:

1. Join Twitter: It’s free — just sign up at http://www.twitter.com), and you can immediately tweet today’s intention.
2. Start your own Intention Tribe on Facebook: Post a status update telling people your intention for the day and asking “What is yours?” You can do this *any* day!
3. Start your own Intention Tribe via email: Ask people in your valued network to email their intention to each other daily. Most of us have overflowing email IN boxes, however, so I recommend keeping this email tribe to just a few members. Even just one other person can make a big difference in accountability!
4. Create your own solution: What other ways can you think of to effectively and efficiently share daily intentions?

I have a challenge for each of us today: to set today’s intention to begin or renew the practice of setting and sharing our daily intention. I hope to see you online!

Write Your Way to Weight Loss

You’ve tried it all before - counted calories, joined a weight-loss group, and exercised until you could hardly walk. And even if you succeed in dropping a couple of inches, the pounds seem to come back faster than they left.

Does anything really work? According to study results from Kaiser Permanente Center for Health Research, keeping a food diary is the best predictor of actual weight loss. A food diary is a written log of all the food that you intake each day. The diary can give you insight into your eating patterns. But, it only works if you stick to a few specific guidelines.

Judi Sheppard Missett, founder and CEO of Jazzercise, Inc., offers these suggestions for keeping a food diary.

• Log everything. That’s right. Record everything that you eat – from the handful of peanut M&Ms off your co-workers desk to the three bites of macaroni & cheese you eat from your kids’ plates. If you don’t have paper handy, then scratch it out on a napkin. When you actually see every morsel that you’ve eaten recorded on a page, you may be surprised at the volume of food you’ve ingested in a given day.

• Keep track of the details. Write down the time you ate, the food that you consumed, the location where you ate (i.e. – your car, your desk at work), and your feelings. Logging your feelings can be a helpful tool. You may find that you reach for crunchy snacks when you’re stressed or creamy treats when you’re sad. Then, you can determine some alternate ways to cope with these emotions that don’t involve food.

• Stick with it. Keep your food journal for a minimum of three consecutive days. Include at least one weekend day in your food journal, as your weekend habits may be vastly different from workdays. After these few days, you may begin to notice patterns. From there, you may wish to continue your food journal until you’ve reached your goal weight.

• Be proactive. Once you’ve noticed patterns in your food diary, take some proactive steps. If you find that you constantly celebrate with food, then choose another way to reward yourself for your next success, such as a manicure or massage. If you notice that you eat from the vending machine between 2 – 4 p.m., then toss some nuts and dried fruits into a desk drawer for your mid-afternoon slump.

• Write it down first. Once you’ve had some success with keeping your food diary, you may want to step-up your tactics to another level. The next time you’re tempted to reach for a pint of Ben & Jerry’s, grab your notebook and pen instead. Commit to five minutes of writing down your feelings. During the course of writing, you may be able to identify some emotions – anxiety, guilt, sadness, or even hunger. After the five minutes is up, if you’re still craving Chunky Monkey, then go ahead and have a reasonable portion. But, in many cases, you may just save yourself from mindlessly ingesting 500-plus calories.

This post is compliments of Jazzercise, Inc.