Tag: tips

So Little Time to Conquer This Mountain with Candee Fick

writers, authors, resources, toolbox, encouragement, fun, romantic suspense, journey, writer’s journey, adventure, tips, direction, research, joy, funny, inspiration, thyme, time
Candee Fick author of The Author Toolbox

I am so happy to have Candee Fick as my guest today on Thyme for Writers! Candee Fick is a multi-published author in both fiction and non-fiction. She is also the wife of a high school football coach and the mother of three children, including a daughter with a rare genetic syndrome. When not busy with her day job or writing, she can be found cheering on the home team at sporting events, exploring the great Colorado outdoors, indulging in dark chocolate, and savoring happily-ever-after endings through a good book.

So Little Time to Conquer This Mountain

by Candee Fick

Most writers fall into the “I wish I had more time to write” camp while those lucky few who seem to have plenty of writing time are still members of the “My To-Do list never ends” club. The pursuit of publication or a writing career can seem as daunting and exhausting as scaling Everest, but every year thousands put their fingers on a keyboard…only to discover—or rather remember—that everyone has the same limited amount of time in which to get it all done.

And by all, I mean life. Take me for example. As a wife and mother, my days get filled with cleaning, cooking, laundry, homework, carpools, and sports. Relationships with family and friends require regular interactions and if I’m not taking care of myself with enough rest, exercise, and mental growth, I can fall apart quickly. Add in a day job and my calendar is stuffed to overflowing.

Except I’m also a writer with a coaching business. I dream up adventures and arrange words on a page in order to bring characters and settings to life. Once those polished stories are in the capable hands of my publisher, I do it all again. It might be easy to squeeze in an hour or two per day before the kids get up or in lieu of television in the evenings, but crafting stories is only one side of this mountain.

time, mountain, writing, perseverence
So Little Time to Conquer This Mountain

The other side of writing’s Everest is marketing. It’s the side that beginning writers don’t see in the excitement of starting a book, but soon the rumors swirl as old-timers drop words like social media, platform, website, tax deductions, book launches, and blog tours. The faint of heart stick their fingers in their ears, yell “Lalalalala,” and revise their first chapters again or jump from idea to idea, never finishing anything. Those who are serious about writing perk up and listen for tips about how to navigate the trail ahead.

The Author Toolbox

There are two main reasons that I wrote The Author Toolbox. First was to share what I’ve learned the hard way so newer authors can work smarter as they build their books, platforms, businesses, and careers. But mostly, I wrote it all down in order to give writers hope. It’s a long climb, but there is a way to get there and you are not alone in the journey.

If you know what the next steps of your personal journey involve, then you can deliberately and strategically focus your limited time on the activities that will move you closer to your goals. Your writing goal this week might be hitting a first draft word count or editing another chapter. You might even block out an hour to pre-schedule the week’s social media posts or organize office paperwork.

We have so little time available to conquer the mountains in our lives, but my hope is that you find your next steps…then take them. Because the view from the top is worth every moment of work.

You may reach Candee or obtain her works at the following links:

www.CandeeFick.com
www.TheAuthorToolbox.com (shortcuts to a page on my site with the index of blog posts)
www.Facebook.com/Author.Candee.Fick
www.Twitter.com/CandeeFick
All of my books: https://www.amazon.com/Candee-Fick/e/B0056B94VE/
The Author Toolbox: https://www.amazon.com/Author-Toolbox-Practical-Platform-Business/dp/099920100X/

The Author Toolbox is filled with over 100 practical tools to help today’s author build a book, a platform, a business, and a career. Why? So we can get it all done while freeing up both time and mental energy to do the one thing we really desire…write.

Thyme for Writers

Thyme for Writers is a new blog series for writers and book lovers. As many of you know, my website focuses on adding spice to your life, whether it be with nutrition and health tips, delicious recipes, or through Hidden Bloodlines, my romantic suspense novel and associated adventures in creating it and its sequel.

writers, authors, resources, toolbox, encouragement, fun, romantic suspense, journey, writer’s journey, adventure, tips, direction, research, joy, funny, inspiration, thyme, time
Thyme for Writers
Adding Spice to Your

Most of us are writers in one form or another (whether by choice or necessity). The purpose of this series is to help you along the way with

  • tips,
  • direction,
  • encouragement,
  • inspiration,
  • the research and adventure behind some of your favorite works, or
  • just something interesting and fun to bring a smile to your face.

While I may be authoring some, my goal is to invite fascinating guests with different life experiences and areas of expertise.

The Author Toolbox
writers, authors, resources, toolbox, encouragement, fun, romantic suspense, journey, writer’s journey, adventure, tips, direction, research, joy, funny, inspiration, thyme, time
The Author Toolbox

My first guest will be Candee Fick, author of The Author Toolbox. She is the reason I am able to create and maintain my own website. As a genuine techno-idiot, I volunteered to be Candee’s beta test project. Our goal was to determine if it’s possible for someone like me to gain the skills necessary to build a website and how long it would take. Needless to say, Candee is a miracle worker. In fairly short order, I learned the skills necessary and have continued merrily on my way.

Candee is an incredible writer and teacher and painstakingly created a blog series meant to help writers in all stages get their work created and a website begun. She compiled and added to this series in The Author Toolbox. Keep in mind, the tools provided and skills taught aren’t just for writers of books. Many pursue different artistic careers and businesses, but in today’s business environment, websites and social media dominate the marketplace if you want to succeed. The days of the telephone book are over. The reality is that websites and social media require writing.

Where to Start
writers, authors, resources, toolbox, encouragement, fun, romantic suspense, journey, writer’s journey, adventure, tips, direction, research, joy, funny, inspiration, thyme, time
Candee Fick
author of
The Author Toolbox

There are thousands of writing guides and resources out there, but where should one begin? I have personally found that The Author Toolbox is the best first stop. Candee not only provides “how to…” information, but makes recommendations on easy to use resources to make life easier. On September 7 I am excited to have Candee Fick as my first guest on Thyme for Writers. Stay tuned… .

If you have something to share and you’d like to be a guest, please email me at karen@KarenVanDenHeuvel.com.

Motivated? Tips for Calorie Control!

When the desire to get that extra weight off means more than the desire to eat an extra bite or two, than you’re not only ready to lose weight, but you’re ready to keep it off — you are motivated! Congratulations! Since calorie control is a critical factor in successful weigh loss, modifying problem behaviors is essential.

The following principles of Behavior Modification will start you on your way to success:

Plan:
Exercise
Exercise
  • Do not skip meals — eat snacks & meals at scheduled times.
  • Limit food intake as needed.
  • Make a substitution — physical activity for snacking.
Activities:
Italian Orzo: Lemmon & Garlic
Italian Orzo: Lemmon & Garlic
  • Use smaller utensils & dishes.
  • Discourage impulsive eating by storing food out of sight (a freezer is best).
  • All food should be eaten in an area designated as “dining.”
  • Serving dishes should be kept off the table — especially gravies & sauces.
Eating Behavior:
  • Leave food on the plate.
  • Dining
    Dining

    In the middle of a meal, pause.

  • Before you take the next bite — chew thoroughly.
  • Put your fork down before you take the next mouthful.
  • While you are eating, don’t do anything else (reading, working on your computer, watching t.v.).
Parties & Holidays:
Party Time!
Party Time!
  • Before parties, plan your eating behavior.
  • Drink less alcoholic beverages.
  • Before you attend a party, eat a low calorie snack.
  • Practice ways to decline food.
  • If you have an occasional setback, don’t get discouraged.
Your Reward:
  • As the basis for rewards, use self-monitoring records.

    Reward Time!
    Reward Time!
  • Make a “Behavioral Contract” — Plan specific rewards for specific behaviors.
  • Ask for help from your family and friends. Make suggestions as to how they can help you.
  • Encourage them to give this help in the form of material rewards and praise.
Monitor Yourself:
Journal
Journal
  • Document the place and time you eat.
  • Write down the type and the amount of food you eat.
  • List who is present and what you ate.
  • Use your journal to document your problem areas.
Shopping:
Shopping the Old Fashioned Way
Shopping the Old Fashioned Way
  • Do your shopping after you eat — focus on nutritious foods.
  • Make a list before you shop — this helps you to limit what you buy that may be “problem” foods. What may help first is shopping for fresh foods first from around the perimeter of the store.
  • Ready-to-eat foods should be avoided.
  • Don’t shop for food until you need to.

Goal-setting, portion control, and energy balance are easier to achieve with these simple adjustments. Lifelong changes to lifestyle will go a long way toward reaching and maintaining your weight loss goals. What changes have you seen work?

(C) 2016 Karen Van Den Heuvel Fischer

The Key to Successful Weight Loss

With at least 68.5% of Americans overweight, it’s no wonder that the weight loss industry is in the billions of dollars with more diets available than you can count.

Weight Loss - Big Business
Weight Loss – Big Business

You’ve worked all day, you are exhausted and have a family to feed. In a culture of 2 income families, it’s not uncommon to grab a quick bite from a fast food restaurant. Fast food tends to be very high in calories, but you think, I’m only getting one portion for myself and one portion for each of my family members. Surely, that’s okay. This article will take a look at one of the key strategies for successful weight loss and the ability to meet your weight management goals — portion control.

Portion vs. Serving Size

Jerusalem Shuk - Break
Jerusalem Shuk – Break

The terms “serving size” and “portion” are common terms we are all familiar with. But, is there a difference? What you eat is a portion. What you should eat is a serving size. The vast majority of adult Americans consume up to one third more food than they should eat. Understanding and effectively measuring serving size is part of the solution to the portion problem.

Portion Control: Can you guess the right portion?

Let’s take a fun quiz (cover the answers below before you begin).

Portions - Baseball, Hockey Puck, Light Bulb
Portions – Baseball, Hockey Puck, Light Bulb

1. Your bagel, hamburger bun, and cooked brown rice should be the same portion size. Should each be the size of a baseball, light bulb, or hockey puck?

2. How about corn on the cob? Would you choose a light bulb, computer mouse, or tennis can?
3. Baked potatoes come in all sizes. Which is the right size — light bulb, computer mouse, or tennis ball?

Portions: Tennis Ball, Computer Mouse, Soda Can
Portions: Tennis Ball, Computer Mouse, Soda Can

4. How can a serving of ground beef be measured? Would you choose a deck of cards, 3/4 the size of a soda can, or base ball?

5. What about popcorn? Would you choose a soda can, tennis canister, or light bulb?

Portions: Dice, Pocker Chip, CD
Portions: Dice, Pocker Chip, CD

6. Now for your serving of salad greens, cooked vegetables or fruit. Would you choose a deck of cards, hockey puck or baseball?

7. I confess to loving cheese. What is the serving size? Choose either a CD, 3 stacked dice, or 5 stacked dice?

8. Peanut butter is a favorite of many. Would you select a deck of cards, 3 stacked dice or a golf ball for a serving?

Portions: Deck of Cards, Golf Ball, Small Post-It Notes
Portions: Deck of Cards, Golf Ball, Small Post-It Notes

9. What would we do without butter or spread? Would you choose 1 dice, 1 poker chip, or a golf ball for a serving?

10. Now about that treat. How large should our brownie be? Would you choose a golf ball, small post-it notes, or a deck of cards?

Brownies

 

 

Answers: (1) hockey puck (2) light bulb (3) computer mouse (4) deck of cards (5) tennis canister (6) baseball (7) 3 stacked dice (8) golf ball (9) poker chip (10) small post-it notes

 

TIP #5: ADD WATER. Your stomach is like a balloon. Fill it with anything — burgers, apples, rice and you’ll eventually feel full. A smarter way to fill your belly without stuffing it with calories is to take sips of water between bites of food. This will increase the bulk in your stomach, blowing up the balloon, and help you feel full more quickly without a calorie glut.

TIP #6: FILL WITH FIBER. Fiber passes through your body undigested, slowing the absorption of nutrients and making you feel fuller longer, according to a 2008 review study by University of Minnesota researchers. Try adding high-fiber foods like whole wheat pasta, raspberries, beans, and peas to your meals.

How did you do on your quiz? Rather than carrying a bag containing light bulbs, tennis canisters, a computer mouse, dice, post-it notes, a deck of cards, tennis and base balls, what would remind you of the proper portion size?

(c) 2016 Karen Van Den Heuvel Fischer

On the Road to Healthy Living: Foolproof Your Plan!

Health and nutrition are foremost in our minds. With the changes in healthcare, most people avoid seeing the doctor – the high deductibles make the cost prohibitive for the average American. It is proven that obesity is a risk factor in a number of life threatening illnesses. Undernutrition is also a serious problem. You may be at your ideal body weight, but perhaps you don’t eat right. We’ve all heard the adage, “You are what you eat.” We only have one life, let’s take care of it with a healthy living plan!

Take Control

Pike Place Market (6)

You’ve made the decision to take control of your life. Congratulations! If you have a family, you not only have a responsibility to yourself, but you have a responsibility to your family as well. Studies show that success doesn’t just happen overnight. You need to set your goals and follow a realistic plan.

Set Your Goals

Be realistic in setting your goals. Make sure it’s one you can achieve within a reasonable time period. Realistic, achievable, reasonable goals are more likely to succeed. Get ready to ask yourself the following questions and make a list.

  1. What outcome would you like to achieve? If you are trying to eat healthier, list your reasons why.
  2. What steps are necessary to achieve your goals? Remember, it’s easier to change a few behaviors at a time rather than get overwhelmed with a long “to do/to change” list. Many helpful tips are forthcoming, so stay tuned!
  3. Be committed. It’s critical to success. I suggest making it official with a contract.    Sign a Contract
  • List objectives & behavioral goals.
  • Measure your progress with milestones.
  • Reward yourself for meeting contract terms.
  • Sign it in front of witnesses who care (family or friends).
  • Initially, you may want to reward positive behaviors, but after you start to progress, focus your reward on positive results.

TIP #3: FIND AN ACCOUNTABILITY PARTNER. Find a friend or family member who also want to make healthy changes. Share your goals and plans and check in with each other on a regular basis. Hold each other accountable!

TIP #4: CUT OUT DISTRACTIONS. Eating while preoccupied impairs your brain’s ability to watch your food intake, according to a 2009 review of studies. Turn off the TV, close the laptop, and stop playing games with your smartphone. Your stomach will thank you.

(For Tips #1 & #2 see Start Over/Take Charge!)

IMG_4930What do you see as the biggest challenge?

Now that you’ve made the decision to start and take control, next we’ll take a look at an important weight management strategy. It just may be the most effective tip you can use to reach your goals.

(c) 2016 Karen Van Den Heuvel Fischer