No meeting Tue. February 2

Hi Journey members and friends,

Because of the snow storm and this evenings forecast we will not be meeting.

We will meet next week as usual.

I look forward to seeing you then.


Following the journey,



Thanksgiving meals!

Journey a Better Weigh: Paper Thanksgiving

Hi Journey members and friends,

Happy Thanksgiving.

Journey a Better Weigh: Paper ThanksgivingThis last week’s meeting was fun but also informational. It was a great visual meeting on what we will be putting on our plates for Thanksgiving.

I choose  to construct a whole Thanksgiving dinner using shredded colored construction paper. What fun! I served them in pretty bowls. I also set the table with placemats and paper plates. When the members arrived I had a colorful table of construction paper food. I even had purple construction paper for the wine served in a pitcher. Each food had a 1/2 cup measure so that they could see how much they were taking.

We started with the turkey, potatoes, dressing and gravy: the staples of Thanksgiving. We then added corn, squash, sweet potatoes, green bean casserole, cranberries, pink fluff salad, dinner roll, butter, wine and last but not least, the pie. There were three types of pie: pumpkin, fruit, and pecan.

We had a great discussion on what foods we really wanted and what foods we could leave off our plates. After looking at the portions some members decided they didn’t need to take as much.

Journey a Better Weigh Paper ThanksgivingOne thing I always remind members that it is the first three bites that are the best. We talked that you should start at the top of your plate and take one bite of each food. When you reach the top of the plate you sit your fork down and ask yourself what was the very best and what one thing didn’t quite meet your eat the very best. Take a little time then pick up your fork again and take one bite around again, sit the fork down and ask yourself how your satisfaction level is. You still might not feel that full feeling but remember your dessert is part of the meal not a snack two hours later. You want to be satisfied after the pie, not before it.

Now pick up your fork and start that third time around. Ask the question. Am I satisfied? If so, stop. If not, eat one more time around the plate. There is no contest for a clean plate. Leave some food just because you can. It’s empowering!

Thanksgiving is one day. Being thankful happens everyday.

Let’s stuff ourselves with a positive attitude.

Hope you enjoy the pictures of my construction paper Thanksgiving.


Following the journey,

Pam Andersen


New meeting location starting Sept. 16

Journey: A Better Weigh will be moving its meetings as of Sept. 16 and 17, 2014. We’ll be meeting at the home of Pam Andersen, our coach. Her address is:

15323 T Street
Omaha, NE 68137

Meeting at Pam’s home will give us a more intimate setting for our meetings, and more privacy for our members. Parking also will be closer and more convenient.

These meetings are open to the public. Please join us!

Reset Button!

Hi Journey members and friends,

Two weeks ago I did a topic on our reset button. One of the members brought in the Staples easy button. She said that she really thought about not coming that day but decided to bring me the easy button so she could start fresh that day. Guess what it worked. She hit the button and took a deep breath and walked out with a new attitude.

Why did the easy button work? I think it worked because she could see and feel it. By bringing it in she made herself accountable. She also told someone. By physically hitting the easy button we can refocus.

Who would like to hit the easy button today or any day? What are some reasons we would hit the easy button? It could be a simple as a challenging meal to a bad day, week, month or even year. It could be we become lazy. It could be the weather, this year has been a challenges that for sure. Maybe someone hurt your feeling. Maybe we have accumulated a lot of negative “unwanted files.”

So what do we do?If it were your computer having unwanted files we would turn it off, Right? So we don’t have a switch but we can start by checking our negative self-talk.  What might be some of your negative self-talk? You messed up? You failed? I CAN”T do this? Stop turn the negative switch off. NOW!!!

What is  your perception of weight loss? Maybe we are making it harder than it needs to be. We may think weight loss should be over with and that it should be easy? Weight loss is a journey. So we may need to adjust our perception.

How quickly do old habit and beliefs fill your head? New habits take time and we need to be aware of them. Start by making a list of your new habits and beliefs. When an old habit or beliefs creeps in use your easy button and check your new habit list.

We have all probably said at one time or another that we are stuck? So to get unstuck we need to look at the tools that could help you. Maybe you need to check your food journal, food scale, measuring cups and spoon. You might need to ask for help from family  and friends. We can’t push a car out of the mud when it’s stuck without help so we also need help. Getting help is our easy button.

Being overwhelmed happens to all of us. I think this one really needs a easy button. Stop and check out what’s taking over your life. Make a priority list of what you what your life to look like. Say no to things that don’t fit that list.

Attitude adjustment is about us. We are the only ones who can change us. We have to decide if we want this negative attitude to continue. We are the only ones who can turn off the switch. So turn off the switch and re-boot your attitude. We are worth it.

We hold the key to the easy button. It’s not up to other to turn the switch. Take control! Be empowered! You “Can” do this!

A quote from Confucious says: “It does not matter how slowly you go, so long as you do not stop.”

Remember you can use your easy button anytime you need it. Don’t wait!


Following the journey,

Pam Andersen



Your body is your car !!!

Hi Journey members and friends,

We had a lot of fun at our Tuesday and Wednesday morning meetings. We talked about what type of car we might be today. Several mentioned that they were old, tired, and well used bodies.

I really like cars. If I could I would have a new one every two years. I know that isn’t the best investment but just a wish. I like my vehicle to run well. I like a full tank of gas and don’t like it to be under a quarter of a tank. The oil gets changed on a regular basis. I like to drive a clean car both inside and out. I listen for squeaks and rattles and try to get them fixed before they become major problems. I like that my car goes place because I like to drive.

So let’s translate that into our body. You have to first like yourself. I can’t trade myself in every two  year for a newer make because this is the body God gave me but I can make improvements to make it last longer.

What do we need to make our body have that peak performance we need? Let’s start with the right fuel. Our fuel is food. We need it just like our cars do. However, we want the best fuel (food). Our bodies need water, carbs, fats, and protein to operate fully. Putting in too many processed foods might slow down your performance. I tell members when it comes to foods we want to eat only the very best. Don’t settle for foods that don’t give you the performance you need. Foods that might slow down your performance are sugars, alcohols, high carbs, foods high in fat, and salty foods. We might be able to fuel our bodies for a short time on these foods but we won’t be consistent with our overall performance.

Fuel is important so we need to be aware of low fuel. Do you have a low fuel light on your car? Why? What is our bodies low food signs? Those signs might be your stomach growling, headache, light headedness, and grouchy. When we experience these signs we need to think good fuel (food). Think protein, fruits, vegetables, milks, fats, and a small amount of carbs. We might think about putting in some cheap fuel to get us by but it could cause some major problems.

Water! Water is important for the inside of our car and the outside. Would you fill your car with  flavored beverages?  Would you wash your car with a flavored beverages? I hope you said No! So why do we fill our bodies with all those flavored beverages? Do you wash yourself with flavored beverages? If you wouldn’t wash with a flavored beverage why do you fill yourself up with them? It’s a questions I like to ask. Think water!

I like to drive so if I have the right foods and fluids am I ready to go? To get that peak performance I need to check my tread and rotate the tires. I need to make sure my exercise shoes have good tread. Driving on bald tires might get me to my destination but my performance may be affected. Same goes for my shoes. So look at your shoes.

If one tire is flat do we flatten the other three? No. So if you have a bad day, meal or week don’t flatten your nutritional program and exercise because of it. Just put some air back in the flat one. I may have slowed you down but it didn’t keep you from getting where you wanted to go.

Oh how we dislike a fat tire. It’s a pain and doesn’t make us happy. Our flat tire is a bad attitude! We can’t go anywhere until we change it.

I like a clean car. One of our members said she thinks her car performs better when its cleaned and I would agree. I also feel like I perform better when I am cleaned up. When I eat healthy I also feel clean on the inside. I get a better performance from my body and mind.

I keep my car in a garage for protection. I park with enough space I won’t get hit. I lock my car. If I will do this for a car shouldn’t I do this for me? How do we protect ourselves. Start by getting the right fuel (food) into our house. Don’t wait to long to eat. Drink plenty of water. Don’t be afraid to say No Thank You! Keep foods that you know are red light out of the house. Get support from family and friends. Limit your time with family and friends that will push you into eating. You may not be able to lock them out but you can keep some distance between them and you. We need to be aware of our surroundings and protect ourselves.

We need to be consistent with maintenance on our cars. They need gas, oil, coolants, and water. So we need to be consistent with our bodies. Give your body the foods it needs and you will run smooth for years to come.

My body make isn’t new but if I keep my model in peak performance I can keep running for a long time.

We can always buy a new car, but we only get one body!

Following the journey,

Pam Andersen