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Monday, March 9, 2009
Friday, March 6, 2009
Body Image Balance
I guess I assumed that thin, in-shape people feel really good about their bodies.
But it seems that everyone has a chink in their body image somewhere.
I was working out with a lady – she’s very attractive, skinny, and fit. She wanted to learn a new leg routine to help build her glute muscles. She said, “My gosh, I have no butt. I look like a boy.”
The conviction she said this with surprised me. She’s so fit without an ounce of body fat that I would never have guessed she had any issue with her body.
Later that same day, I was training a client. She is overweight, but she is such a beautiful lady. She’s been struggling with her diet. I told her, “I really want you to get on track because you are so beautiful. Do you realize how gorgeous you are?”
She shook her head and looked down, “No.”
Somehow in knowing we have areas to work on, we still have to strike a balance with confidence. We can’t let the “chink” so blind us that all we see in the mirror is our flaw. All of us have beautiful things about us.
So in working on your body, work on your body image too. Don’t concentrate so much on the “bad” that you lose sight of all the good things you have going for you.
But it seems that everyone has a chink in their body image somewhere.
I was working out with a lady – she’s very attractive, skinny, and fit. She wanted to learn a new leg routine to help build her glute muscles. She said, “My gosh, I have no butt. I look like a boy.”
The conviction she said this with surprised me. She’s so fit without an ounce of body fat that I would never have guessed she had any issue with her body.
Later that same day, I was training a client. She is overweight, but she is such a beautiful lady. She’s been struggling with her diet. I told her, “I really want you to get on track because you are so beautiful. Do you realize how gorgeous you are?”
She shook her head and looked down, “No.”
Somehow in knowing we have areas to work on, we still have to strike a balance with confidence. We can’t let the “chink” so blind us that all we see in the mirror is our flaw. All of us have beautiful things about us.
So in working on your body, work on your body image too. Don’t concentrate so much on the “bad” that you lose sight of all the good things you have going for you.
Wednesday, March 4, 2009
Anywhere, Anytime Ab Set
Have a few minutes? Get in a quick abdominal set, no mat required. Here are four exercises you can do circuit-style.1. Plank oblique crunch. Get on your toes and hands, arms straight beneath your shoulders. Your body should be long like a board. Tuck your abs in tight, keeping your butt from lifting up or sagging down. Now pull your left knee toward your right armpit. Return to starting position and repeat action with the other side, pulling right knee toward left armpit. Continue alternating for 20 reps.
2. Lower ab crunch. Sit on a chair and wrap your hands around the seat edge. Keep your knees bent and pull them up toward your chest into a tight abdominal contraction. Lower and repeat for 20 reps.
3. Standing side crunch. Stand on your right foot. Extend your left arm overhead and extend your left leg out until your left toe barely touches the floor. Now pull your left shoulder/elbow down while lifting your left hip/knee. Extend arm and leg back to starting position. Continue crunching the side for 20 reps. Repeat on the other side.
4. Standing crossover crunch. Stand on your right foot. Extend your right arm and left leg. Pull your right shoulder/elbow toward your left knee/hip. You’ll contract your abs on a diagonal line. Extend arm and leg back to starting position. Continue crunching diagonally across the middle for 20 reps. Repeat with the other side.
Tuesday, March 3, 2009
Tips for Getting on Track
Different people deal with making lifestyle changes differently. For some, taking one step at a time is what works, such as starting a walking program. Someone else may decide to cut out all sweets as his/her first step.
For me, I have to take the plunge. I need the complete change of direction with no dabbling in old behaviors. Kind of like leaving Sodom and Gomorrah without looking back. Total commitment and no deviation keep me on track best.
You have to know what will work for you. You may need to start with one thing and get that in place before moving on. Or you may need to totally restructure your lifestyle from the start.
Whatever your style is, start moving forward today. Here are some tips for getting on the healthy lifestyle track:
For me, I have to take the plunge. I need the complete change of direction with no dabbling in old behaviors. Kind of like leaving Sodom and Gomorrah without looking back. Total commitment and no deviation keep me on track best.
You have to know what will work for you. You may need to start with one thing and get that in place before moving on. Or you may need to totally restructure your lifestyle from the start.
Whatever your style is, start moving forward today. Here are some tips for getting on the healthy lifestyle track:
- Clean out your home/office. Get rid of all temptation foods. Replace them with healthy alternatives.
- Eat homemade. For most of your meals, eat at home or take your own home cooked food with you. It’s very difficult to get low fat, low sodium meals at restaurants (not to mention the huge portions).
- Exercise daily. Even if you’re short on time, exercise. Not only is exercise good for your body, but it also affects your mind. You will feel stronger and more in control when you exercise.
- Journal. Keep a small notebook with you and write down everything you eat. Add up the calories and look over your food choices. There is no greater accountability than this.
- Weigh weekly. Commit to weigh at the same time and same day every week. Report your weight to a trusted friend.
Don’t wait any longer. Start making healthy changes today!
Monday, March 2, 2009
Shift in Momentum
I know what it’s like to lose weight and regain it. I did that at least six times before embracing healthy changes as my way of life.
I hear stories of many clients who did well with weight loss only to stall and slip until they were back into their old habits. And back to putting on the pounds.
What I hear is, “I know what to do, I just can’t seem to get started.”
What I think happens is a total shift in momentum. When we are living healthy, eating right, exercising, and feeling good and strong, there is a wonderful momentum that builds and helps us move forward.
As soon as we start having cheat days, eating whatever, skipping exercise, quitting our journal and planning ahead, there is a tremendous shift in our momentum. Before we know it, we are speeding back into old behaviors and patterns. Now the momentum has shifted, and that power and drive is pushing us in the wrong direction.
And how hard it is to turn it around!
I once heard that a ship needs five miles to turn around. You can imagine how hard the rudder pushes against the water to turn and redirect that massive ship.
In your own life, making the turn will take a lot of internal fortitude. You need to be prepared for that amount of effort. But, hey, can you hang on for five miles? Before you know it, you’ll have made the turn and will start building momentum again in the right direction.
I hear stories of many clients who did well with weight loss only to stall and slip until they were back into their old habits. And back to putting on the pounds.
What I hear is, “I know what to do, I just can’t seem to get started.”
What I think happens is a total shift in momentum. When we are living healthy, eating right, exercising, and feeling good and strong, there is a wonderful momentum that builds and helps us move forward.
As soon as we start having cheat days, eating whatever, skipping exercise, quitting our journal and planning ahead, there is a tremendous shift in our momentum. Before we know it, we are speeding back into old behaviors and patterns. Now the momentum has shifted, and that power and drive is pushing us in the wrong direction.
And how hard it is to turn it around!
I once heard that a ship needs five miles to turn around. You can imagine how hard the rudder pushes against the water to turn and redirect that massive ship.
In your own life, making the turn will take a lot of internal fortitude. You need to be prepared for that amount of effort. But, hey, can you hang on for five miles? Before you know it, you’ll have made the turn and will start building momentum again in the right direction.
Friday, February 27, 2009
Tasty Oatmeal Pancakes
I love pancakes. I rarely make them because the typical pancake mix is high in calories and carbohydrates, and low in fiber. So I went looking for an alternative.I found a way to make a healthy version of pancakes that tastes delicious (my family agrees). They are made from oatmeal, which is a great source of nutrients and fiber, and they have no added fat or sugar.
Oatmeal Pancakes
1 cup old fashioned oatmeal
1 1/4 cup hot water or fat free milk
1 cup oatmeal flour (grind oatmeal in a blender)
1 tsp. baking powder
4 egg whites, whisk with fork
1 tsp. vanilla extract
2 packets Splenda
Stir oats into hot water and soak for 5 minutes. Mix in oatmeal flour, bakding powder, egg whites, vanilla and Splenda. If necessary, add water for desired consistency. Spray a nonstick skillet with cooking spray and heat on medium heat. Use a 1/4-cup measuring cup to dip batter into pan. Makes 8 pancakes, 82 calories each (if made with water).
I like to add blueberries into my pancakes then top them with light Cool Whip (instead of syrup).
Thursday, February 26, 2009
Sooner or Later, You have to go Home
I love to watch NBC’s “The Biggest Loser” TV show. It is inspiring to see the contestants work so hard and lose unbelievable amounts of weight each week.
I have overweight clients who tell me they wish they could be on the show, or go away to a “fat camp.” They think that if they got away from their current environment, they would find weight loss success.
Short term success, maybe. But sooner or later, you have to go home.
At home you don’t have eight hours a day to exercise. You don’t have a kitchen stocked with only healthy foods. You aren’t isolated on a resort with others who share the same purpose as you – work out like crazy and eat super clean. No trainers in your face every day. No teammates. No weigh-ins that affect other people’s lives.
At home it’s family and work responsibilities, Duncan Donuts right around the corner, parties and dinners, overtime, sick kids, fights with your spouse, office pizza luncheons, cupboards for midnight raids, and the list goes on.
At home it’s all about balance: taking care of your family, working to pay the bills, planning and preparing healthy foods, exercising…and getting enough sleep.
A weight loss show or a fat farm is not the answer. If you won’t change your lifestyle at home, you won’t change. The answer is changing your lifestyle right now, right where you’re at, right in your home and office, and right in front of your family and friends.
I have overweight clients who tell me they wish they could be on the show, or go away to a “fat camp.” They think that if they got away from their current environment, they would find weight loss success.
Short term success, maybe. But sooner or later, you have to go home.
At home you don’t have eight hours a day to exercise. You don’t have a kitchen stocked with only healthy foods. You aren’t isolated on a resort with others who share the same purpose as you – work out like crazy and eat super clean. No trainers in your face every day. No teammates. No weigh-ins that affect other people’s lives.
At home it’s family and work responsibilities, Duncan Donuts right around the corner, parties and dinners, overtime, sick kids, fights with your spouse, office pizza luncheons, cupboards for midnight raids, and the list goes on.
At home it’s all about balance: taking care of your family, working to pay the bills, planning and preparing healthy foods, exercising…and getting enough sleep.
A weight loss show or a fat farm is not the answer. If you won’t change your lifestyle at home, you won’t change. The answer is changing your lifestyle right now, right where you’re at, right in your home and office, and right in front of your family and friends.
Wednesday, February 25, 2009
Teach Your Children Well
I grew up as an overweight child and teenager. I was the fattest kid in the neighborhood, among all my cousins, in my class at school, in the church youth group, etc. Let me tell you, being fat as a kid really does affect your quality of life. It affects you emotionally and socially.I remember being the last one chosen for teams, being made fun of, being unable to run “the mile,” and (especially as I hit those teen years), being ashamed and uncomfortable with my body.
The thing is; there are even graver circumstances to consider.
Childhood obesity and diabetes are now considered an epidemic in the U. S. Children as young as age eight are being put on medication to treat conditions that should only be seen in their grandparents. Their lives are being cut short by disease.
“But,” you may say, “my child is not overweight. He’s so active he just burns it off.” Okay, but what’s going to happen as he ages? Think of him as a 40-year-old man. What food habits are you teaching him right now? What exercise habits? Are you teaching him to live a healthy life? If not, your 40-year-old child may be overweight with conditions such as high blood pressure, high cholesterol, and pre-diabetes.
If you know a candy bar with 14 grams of fat and 280 calories is bad for you, why in the world would you put that into the little body of your child? How do you think that little heart and liver are going to process all that junk? What’s going to happen in his body if you let him eat that day after day, year after year?
Teach your children well. Live the life before them. Show them how to be healthy.
Tuesday, February 24, 2009
Live Food, Dead Food
In Dr. Colbert’s book Eat This and Live, he talks about dead food and living food. He says:
For instance, a 100 calorie pack may be a controlled portion of junk food, but it is still junk food. How much of the ingredients in that packet are life-giving?
Often prepackaged foods are loaded with additives and chemicals to make them taste better and keep them preserved. This kind of food does not supply life-giving nutrients.
Fresh foods, those close to their natural state, are usually packed with nutrients. They are usually lower in calories and higher in fiber – like fresh fruits and vegetables, whole grains, and lean animal products.
Take a tour through your kitchen. Separate the living from the dead. What foods should you throw out? How can you add more living food to your diet?
Eating well is not only about losing weight. It’s about living well.
Imagine you have two shelves in your pantry, one says “dead food” and the other “living food.” On the “dead food” shelf is a label that reads: “These foods will increase your risk of developing degenerative diseases such as diabetes, cardiovascular disease and arthritis; and make you overweight. They will also make you more prone to fatigue, hypertension and high cholesterol.If we would start thinking of food as life-giving or death-accelerating, it could help us make better decisions. Not only should we consider how many calories a food contains, but also what ingredients are in the food.
But the “living food” shelf’s label reads: “These foods will help your body arm itself against cancer, heart disease, degenerative diseases and obesity; and they will sharpen your mind, energize and enliven you.”
For instance, a 100 calorie pack may be a controlled portion of junk food, but it is still junk food. How much of the ingredients in that packet are life-giving?
Often prepackaged foods are loaded with additives and chemicals to make them taste better and keep them preserved. This kind of food does not supply life-giving nutrients.
Fresh foods, those close to their natural state, are usually packed with nutrients. They are usually lower in calories and higher in fiber – like fresh fruits and vegetables, whole grains, and lean animal products.
Take a tour through your kitchen. Separate the living from the dead. What foods should you throw out? How can you add more living food to your diet?
Eating well is not only about losing weight. It’s about living well.
Monday, February 23, 2009
Game’s Not Over
I’m working with a client to help him lose a certain amount of weight. He is only five pounds away from his goal and he’s excited to be so close.“But it’s not like it ends there,” he told me. “It isn’t ‘game over’.”
I am really encouraged by his perspective. He understands that these are lifestyle changes. He isn’t on a diet that he will “come off of” because he reached his weight loss goal. He realizes that to stay healthy and fit, and maintain a good body weight, he will need to continue eating well and exercising.
I’ve seen so many people lose and gain, lose and gain. It’s because they have not made healthy living their style of living. They haven’t embraced it. They haven’t made a commitment to stick with it today, tomorrow, and forever.
In pursuing a healthy body weight and a fit body, the game is never over. Every day the plays we make determine our score. Are you playing to be a winner?
Friday, February 20, 2009
Food Planning Made Easy
Do you struggle with your food because you’re always short on time when it comes to planning? Do you get caught making a bad food choice because you didn’t have anything healthy prepared?
One thing I find helpful in my own food planning, as well as with clients who are busy, is to eat basically the same foods every week day. For example:
Breakfast – oatmeal and egg whites
Snack – almonds and apple
Lunch – Tuna/chicken and salad
Snack – yogurt and berries
Dinner – Fish/chicken, brown rice and green veggie
Snack – protein shake
This makes planning really easy. Once you get into the routine, you barely have to think about your food.
Then on the weekends, switch it up. Have whole wheat pasta with turkey meatballs, or turkey chili, etc. Enjoy the foods that take a little more prep time.
Then on Monday, back to the usual. This makes food planning really easy and quick.
One thing I find helpful in my own food planning, as well as with clients who are busy, is to eat basically the same foods every week day. For example:
Breakfast – oatmeal and egg whites
Snack – almonds and apple
Lunch – Tuna/chicken and salad
Snack – yogurt and berries
Dinner – Fish/chicken, brown rice and green veggie
Snack – protein shake
This makes planning really easy. Once you get into the routine, you barely have to think about your food.
Then on the weekends, switch it up. Have whole wheat pasta with turkey meatballs, or turkey chili, etc. Enjoy the foods that take a little more prep time.
Then on Monday, back to the usual. This makes food planning really easy and quick.
Thursday, February 19, 2009
Spend a Little Time, Save a Lot of Calories
Yesterday I had to drive some distance away and was on the road for about six hours. I didn’t feel like figuring all my food and packing it. (It takes time and effort to think ahead and make it!)
On the other hand, I really didn’t want to have to try to find something healthy on the road. I especially didn’t want to get caught hungry and end up making a poor choice. See, I know myself too well. And I wanted to smile at the scale this morning, not feel disappointed.
So I went ahead and got my food ready: almonds, applesauce, tuna on lettuce, lite popcorn (popped), apple with peanut butter, and celery sticks (and water bottles). The only thing I did get on the road was a cup of coffee - chocolate caramel - with a little fat free milk. I was very happy to come home and add all my calories together and see that I was right where I needed to be.
If we can look past the effort to the end result, we realize how little the effort really is when compared to how much it helps us reach our goal.
One of the easiest things you can do that has the biggest impact on your weight is planning and preparing your food. Depending on your job, schedule, etc., this could mean packing a day’s worth of stuff in a lunch cooler. So what? It may take a little time, but it’ll save you a bunch of calories… and bad choices, and crying over the scale, and heart disease, etc, etc.
Stop whining over the work involved in living healthy and start bragging about the benefits.
On the other hand, I really didn’t want to have to try to find something healthy on the road. I especially didn’t want to get caught hungry and end up making a poor choice. See, I know myself too well. And I wanted to smile at the scale this morning, not feel disappointed.
So I went ahead and got my food ready: almonds, applesauce, tuna on lettuce, lite popcorn (popped), apple with peanut butter, and celery sticks (and water bottles). The only thing I did get on the road was a cup of coffee - chocolate caramel - with a little fat free milk. I was very happy to come home and add all my calories together and see that I was right where I needed to be.
If we can look past the effort to the end result, we realize how little the effort really is when compared to how much it helps us reach our goal.
One of the easiest things you can do that has the biggest impact on your weight is planning and preparing your food. Depending on your job, schedule, etc., this could mean packing a day’s worth of stuff in a lunch cooler. So what? It may take a little time, but it’ll save you a bunch of calories… and bad choices, and crying over the scale, and heart disease, etc, etc.
Stop whining over the work involved in living healthy and start bragging about the benefits.
Wednesday, February 18, 2009
More Tea, Please
I grew up next door to my grandparents. As a little girl, I spent a lot of time with them. One of my sweet memories is the many summer evenings I spent sitting with them on their front porch sipping tea. My grandma would pour a little of her tea into her saucer for it to cool then give it to me to drink. That could by why to this day I love tea, especially mint varieties.Every day I drink about three cups of herbal tea. It’s not only because I enjoy the flavor, but it is one of the little “helpers” that keeps my food consumption in line. 1.) It’s flavorful. Water is great, but sometimes I just want taste. 2.) It’s healthy. I don’t have to worry about all the additives and artificial stuff. 3.) It’s hot. Drinking something hot helps fill me up and get me through munchy times.
If you haven’t checked out the tea section at the grocery store recently, you might want to give it a glance. The varieties are amazing: blueberry (which I love), tangerine, raspberry, cinnamon apple, almond, lemon, and all assortments of mint. There are even teas to help with weight loss, tension, and sleep.
I indulged in vanilla maple black tea with a little Splenda for sweetness. Mmmmm. Tasted sinful.
Happy sipping.
Tuesday, February 17, 2009
Better Today
I had a fantastic run over the weekend. I finally got my time down to what it had been during the summer. I could tell my pace was good. I could feel the energy in my body. I wasn’t dragging; I was springing forward. It felt so great.
Even so, even on my good days, I know I am a slower runner than most. And even after that great run, I felt a twinge of disappointment. I wished I could’ve made the run faster.
I had to do some talking to myself because running six miles on hilly terrain is an accomplishment – even if it’s not very fast. I had to remind myself that five years ago I didn’t run at all. I walked a mile and thought I was doing something great.
Then I started walking two miles. Before I knew it, I was walking three miles, then four. Then I realized that walking really was too easy so I added jogging intervals… from this mailbox to that telephone poll, from this tree to that driveway. The intervals became longer. Somehow, I made it to jogging four miles. Then eventually five. Then I picked up my pace. Then I tried six miles. Over the summer, I now like to throw in an eight-mile run every week.
I may never be fast, but I’m better today than I was back then. I’m doing things today physically that I never imagined I could.
What about you? Can you look back and say you are better today? Are you doing things you thought you never could? Don’t be afraid to try.
Even so, even on my good days, I know I am a slower runner than most. And even after that great run, I felt a twinge of disappointment. I wished I could’ve made the run faster.
I had to do some talking to myself because running six miles on hilly terrain is an accomplishment – even if it’s not very fast. I had to remind myself that five years ago I didn’t run at all. I walked a mile and thought I was doing something great.
Then I started walking two miles. Before I knew it, I was walking three miles, then four. Then I realized that walking really was too easy so I added jogging intervals… from this mailbox to that telephone poll, from this tree to that driveway. The intervals became longer. Somehow, I made it to jogging four miles. Then eventually five. Then I picked up my pace. Then I tried six miles. Over the summer, I now like to throw in an eight-mile run every week.
I may never be fast, but I’m better today than I was back then. I’m doing things today physically that I never imagined I could.
What about you? Can you look back and say you are better today? Are you doing things you thought you never could? Don’t be afraid to try.
Monday, February 16, 2009
Bundle Up, Go Outside
Do you start to feel cooped up during the winter? Feel like your house is getting smaller and your kids are getting louder? Are you snappy and irritable?
You need some fresh air and sunshine!
Getting outside for a walk or a jog on a sunny winter’s day will cheer you up. It could be the sounds of the brave winter birds twittering despite the cold, the fragrance of the fir trees lining your path, the white dusting of snow on the ground. Perhaps it’s the solitude and quiet that bring such peace.
It could also be the boost of vitamin D your body makes when exposed to natural sunlight.
Your body’s biggest source of vitamin D comes from the sun. Limited sun exposure is actually good for you. Studies show that vitamin D can prolong your life, and guard against certain cancers and osteoporosis.
Without enough sunshine and vitamin D, Seasonal Effective Disorder can occur. The depression-type symptoms come on during the dark, cold days of winter.
So bundle up and go outside. Take your daily dose of the sunshine vitamin.
You need some fresh air and sunshine!
Getting outside for a walk or a jog on a sunny winter’s day will cheer you up. It could be the sounds of the brave winter birds twittering despite the cold, the fragrance of the fir trees lining your path, the white dusting of snow on the ground. Perhaps it’s the solitude and quiet that bring such peace.
It could also be the boost of vitamin D your body makes when exposed to natural sunlight.
Your body’s biggest source of vitamin D comes from the sun. Limited sun exposure is actually good for you. Studies show that vitamin D can prolong your life, and guard against certain cancers and osteoporosis.
Without enough sunshine and vitamin D, Seasonal Effective Disorder can occur. The depression-type symptoms come on during the dark, cold days of winter.
So bundle up and go outside. Take your daily dose of the sunshine vitamin.
Friday, February 13, 2009
Dark Chocolate
For Valentine’s Day, my hubby and I plan to put the kids to bed early and curl up to watch “An Affair to Remember” – a classic movie with Cary Grant and Deborah Kerr. I'll make light microwave popcorn for our movie-at-home date, but we'll also share a bar of Hershey’s Special Dark chocolate (I have it hidden in the cupboard).Sure, flowers, back rubs, and romantic dinners are all great. But celebrating Valentine’s without chocolate wouldn’t be the same.
The good news is, dark chocolate is good for your health because it’s high in antioxidants. These antioxidants help remove harmful molecules that can cause cancer, heart disease and other illnesses. And the flavonoids in cocoa can help prevent cardiovascular disease.
Now don’t go crazy and run to the store to buy a cart full of dark chocolate. Even though it has health benefits, it’s still high in calories and fat. Make sure you have someone to share your dark chocolate bar with!
Aztec Indians believed chocolate to be an aphrodisiac. It's also said eating chocolate releases a chemical in your body similar to those produced when you're in love. So be careful who you share your chocolate with.
Happy Valentine’s Day!
Thursday, February 12, 2009
Exercising While Under the Weather
If you’ve been hit by a wintertime cold, adjust your exercise routine. Your body is already fighting the cold off. If you exercise too hard and stress the body, you can prolong the cold.
Here are some suggestions for exercising while feeling under the weather:
Here are some suggestions for exercising while feeling under the weather:
- If you have a fever, do not exercise. Rest and drink plenty of fluids.
- Lower your intensity. If you usually run, you may need to take a slow jog or a brisk walk. If you usually take a kickboxing class, you may need to ride the bike instead.
- Keep your heart rate at a moderate level. Your heart rate and breathing should be at a slightly elevated, but moderate rate. This is especially important if you have chest and/or sinus congestion.
- Shorten your time. If your energy level is low, shorten your workout. If you normally work out for 60 minutes, cut it down and do a “light” workout.
- Listen to your body. If you are feeling fatigued, or begin to feel very weak during your workout, your body is trying to tell you it needs more recovery time.
Stay with good nutrition and avoid sugar, which weakens the immune system. Drink lots of water and get lots of rest. Before you know it, you’ll be back to your energetic self!
Tuesday, February 10, 2009
Problem or Possibility
People’s mindsets tell me a lot.
Those who really want to lose weight and are of a “mind” to do it, find the possibility to eat right and exercise in every situation. Those who aren’t ready to make healthy changes find the problem for why they can NOT eat right and exercise in every situation.
Let me show you the difference. Both the problem thinker and the possibility thinker work from 8 to 5, pick up their kids from afterschool activities, and begin making dinner as soon as they arrive home.
Problem thinker (not ready to make the changes, but isn’t admitting it to me and maybe not to herself either). “I just don’t have time to exercise. I have to get my kids off to school then get to work, and I don’t get home till late. We don’t even eat dinner until 7:00. Then I’m so tired there’s no way I could exercise. And I don’t have time to make special food for myself either. I just have to eat what the kids eat.”
Possibility thinker (totally motivated to change). “I don’t have much time, but if I get up a little earlier I could at least walk for 20 minutes on the treadmill before I shower, and when the weather’s nice, I can walk during my lunch break. Come to think of it, if I make dinner in the oven, I could exercise while it’s baking. Oh yeah, I found some really great healthy recipes that my whole family enjoys. I always make extra too so I can take leftovers for lunch the next day.”
If someone really wants to change, she will find a way to turn problems into possibilities.
Those who really want to lose weight and are of a “mind” to do it, find the possibility to eat right and exercise in every situation. Those who aren’t ready to make healthy changes find the problem for why they can NOT eat right and exercise in every situation.
Let me show you the difference. Both the problem thinker and the possibility thinker work from 8 to 5, pick up their kids from afterschool activities, and begin making dinner as soon as they arrive home.
Problem thinker (not ready to make the changes, but isn’t admitting it to me and maybe not to herself either). “I just don’t have time to exercise. I have to get my kids off to school then get to work, and I don’t get home till late. We don’t even eat dinner until 7:00. Then I’m so tired there’s no way I could exercise. And I don’t have time to make special food for myself either. I just have to eat what the kids eat.”
Possibility thinker (totally motivated to change). “I don’t have much time, but if I get up a little earlier I could at least walk for 20 minutes on the treadmill before I shower, and when the weather’s nice, I can walk during my lunch break. Come to think of it, if I make dinner in the oven, I could exercise while it’s baking. Oh yeah, I found some really great healthy recipes that my whole family enjoys. I always make extra too so I can take leftovers for lunch the next day.”
If someone really wants to change, she will find a way to turn problems into possibilities.
Monday, February 9, 2009
You Don't Have to Go Hungry
In wanting to lose weight, people often have the misconception that they need to starve themselves. This is not the case. The body needs to be fueled every 2-3 hours to keep the metabolism humming.
The key here, of course, is eating highly nutritious, lower calorie foods. Usually, this means you can eat more food (a higher volume or greater amount of food).
For example, let’s replace a 1/2 cup of light ice cream (150 calories) with yogurt and fruit. You can eat 1 cup of yogurt (nonfat plain flavored with vanilla and Splenda 110 calories) and a whole cup of strawberries (50 calories) for 160 calories = 2 cups.
Now let’s replace a single-serve bag of chips (150 calories) with light microwave popcorn. One cup of pop corn is 20 calories, so to get 140 calories you’d need to eat = 7 cups.
How about replacing a hot apple pie (250 calories) from a fast food restaurant with a baked apple sprinkled with cinnamon and Splenda? Actually, to come close to the same amount of calories you’d need to eat = 3 apples.
Almost always, healthy food equals more volume. More food, more nutrition, and more satisfaction – without the extra calories and bad fats that lead to obesity and disease.
Eating nutritious foods means you don’t have to go hungry to lose weight!
The key here, of course, is eating highly nutritious, lower calorie foods. Usually, this means you can eat more food (a higher volume or greater amount of food).
For example, let’s replace a 1/2 cup of light ice cream (150 calories) with yogurt and fruit. You can eat 1 cup of yogurt (nonfat plain flavored with vanilla and Splenda 110 calories) and a whole cup of strawberries (50 calories) for 160 calories = 2 cups.
Now let’s replace a single-serve bag of chips (150 calories) with light microwave popcorn. One cup of pop corn is 20 calories, so to get 140 calories you’d need to eat = 7 cups.
How about replacing a hot apple pie (250 calories) from a fast food restaurant with a baked apple sprinkled with cinnamon and Splenda? Actually, to come close to the same amount of calories you’d need to eat = 3 apples.
Almost always, healthy food equals more volume. More food, more nutrition, and more satisfaction – without the extra calories and bad fats that lead to obesity and disease.
Eating nutritious foods means you don’t have to go hungry to lose weight!
Saturday, February 7, 2009
Slow and Steady
Have you lost a lot of weight at one time only to gain it all back? Did you exercise regularly, but now sit on the couch eating your ice cream and watching Biggest Loser? Do you look at the smaller sizes hanging in the back of your closet with a heavy heart?You’re not alone. So many people have lost weight for a time, then slid back down the slippery slope into bad lifestyle habits. I lost and gained at least a half dozen times. And what a wretched feeling it is.
I recently caught up with one of my past clients. He’d lost a lot of weight, but gained it all back during a transitional time in his life. Now he is working at weight loss again. Though the pounds aren’t coming off quickly, he’s at peace. He knows that this time around, he needs to make changes that can be part of his life, forever. Not a diet. Not a flash in the pan. But lasting changes. He signed off his email as “slow and steady.”
I couldn’t give better advice. The healthy changes you make need to be ones you can sustain and live with day after day, month after month, year after year. Even if your progress is slow, as long as it’s progress. Keep moving toward your goal. Keep making adjustments, doing better, making healthier choices.
Slow and steady always wins the race in the end.
Friday, February 6, 2009
Low Cal Coleslaw
A side order of coleslaw at a popular fast food restaurant contains 232 calories and 14 grams of fat. Not what you want to be taking in just to get some veggies.
You can make great light-tasting coleslaw that’s low in calories and fat. It gives you the tang of the mayonnaise dressing and the crunch of the cabbage while being good for you.
Take a ready-to-eat “Coleslaw” mix of shredded green cabbage and carrots (it is a bag of veggies, washed and ready to eat in the refrigerated section). In a bowl whisk together: 1/4 cup low fat mayonnaise, 1/4 cup plain nonfat yogurt, 1 Tbs. vinegar, 1 Tbs. Splenda, and a dash of salt and pepper. Toss the coleslaw veggies with the mayonnaise dressing until evenly coated. Keep refrigerated.
A serving size of 1 1/2 cups is only 43 calories! (You could eat the whole bowl for under 200 calories if you wanted.)
You can make great light-tasting coleslaw that’s low in calories and fat. It gives you the tang of the mayonnaise dressing and the crunch of the cabbage while being good for you.
Take a ready-to-eat “Coleslaw” mix of shredded green cabbage and carrots (it is a bag of veggies, washed and ready to eat in the refrigerated section). In a bowl whisk together: 1/4 cup low fat mayonnaise, 1/4 cup plain nonfat yogurt, 1 Tbs. vinegar, 1 Tbs. Splenda, and a dash of salt and pepper. Toss the coleslaw veggies with the mayonnaise dressing until evenly coated. Keep refrigerated.
A serving size of 1 1/2 cups is only 43 calories! (You could eat the whole bowl for under 200 calories if you wanted.)
Thursday, February 5, 2009
Ward off Weight Gain with Exercise
Exercise does more than simply burn calories. For those who tend to pack on the pounds with ease, exercise can actually thwart the body’s tendency to gain weight.
Scientists discovered a link between a certain “fat” gene and obesity. Those who carry the gene have a greater tendency for weight gain and obesity.
Researchers studied the daily activities of 700 people with this gene. Amazingly, the subjects with high levels of physical activity – equal to one hour of brisk running every day – did not gain weight as expected.
The findings showed that exercise thwarts the gene’s weight-gaining effects. So even those who have the gene and are “genetically disposed” to being overweight, can do something about it. Exercise!
Future studies hope to uncover a way to treat obesity in people based on their genetic makeup. But for now, make it your goal to exercise vigorously one hour every day.
Scientists discovered a link between a certain “fat” gene and obesity. Those who carry the gene have a greater tendency for weight gain and obesity.
Researchers studied the daily activities of 700 people with this gene. Amazingly, the subjects with high levels of physical activity – equal to one hour of brisk running every day – did not gain weight as expected.
The findings showed that exercise thwarts the gene’s weight-gaining effects. So even those who have the gene and are “genetically disposed” to being overweight, can do something about it. Exercise!
Future studies hope to uncover a way to treat obesity in people based on their genetic makeup. But for now, make it your goal to exercise vigorously one hour every day.
Wednesday, February 4, 2009
Never Quit Trying
“Trying times are not the times to quit trying.”
I read that slogan on a sign in front of a church and thought, “How true.” It applies to all areas of life, and we can certainly see how it holds true when making healthy lifestyle changes.
We all have stressful weeks at work under deadlines, or weeks when the kids are sick and housebound. We have travel times and party times. There are all sorts of challenges we face every day that make it difficult to eat right and exercise.
What kind of “trying times” are you facing? Are you frustrated, burned out, ready to quit?
I want to encourage you to hang in there. Bad days pass. A good day is always around the corner.
Don’t quit trying. Even if you have setbacks and your progress is slow, it’s okay. Remember, this healthy lifestyle is a forever thing. You have a long time to perfect it! So, even if you don’t do the greatest during a trying time, never quit trying.
I read that slogan on a sign in front of a church and thought, “How true.” It applies to all areas of life, and we can certainly see how it holds true when making healthy lifestyle changes.
We all have stressful weeks at work under deadlines, or weeks when the kids are sick and housebound. We have travel times and party times. There are all sorts of challenges we face every day that make it difficult to eat right and exercise.
What kind of “trying times” are you facing? Are you frustrated, burned out, ready to quit?
I want to encourage you to hang in there. Bad days pass. A good day is always around the corner.
Don’t quit trying. Even if you have setbacks and your progress is slow, it’s okay. Remember, this healthy lifestyle is a forever thing. You have a long time to perfect it! So, even if you don’t do the greatest during a trying time, never quit trying.
Tuesday, February 3, 2009
My 5 Top Tricks for Building Boundaries
In my last blog, I asked you to consider accepting your food issues. When you do, then you are able to face food honestly and say, “What can I do to manage this behavior?”
I want to share some of my secrets for building boundaries around food. If I didn’t do this, I would not be successful. I do not have Goliath-size will power. I love to eat. I hate to feel hungry. And over the years, I’ve learned tricks to keep myself on track.
1. Clean out your environment. Get rid of anything that is a trigger, pleasure, temptation food. For me, I cannot keep ice cream in my fridge freezer. (I have been able to keep it in the deep freeze in the basement.) Nor can I keep chocolate bars in the house. Instead I keep diet hot cocoa mix for my chocolate cravings.
2. Always preplan your food and know what the calories are. It’s the same as counting the costs before you build. This will help you make smart choices. I subtotal my foods throughout the day, and then plan out and total the evening foods to make sure I’m staying in my calorie range. If not, I make adjustments to my plan before I eat. (This step includes journaling everything!!)
3. Eat often. Six times a day works well – three meals and three snacks. Don’t let yourself get overly hungry. Not only will your blood sugar drop, but you will lose control and overeat. I always make sure to get in my meals and snacks, even if it means packing food to take with me.
4. Avoid eating for socializing. It’s too easy to relax and just eat whatever because you’re with a group of friends. Meet up after dinner or invite people over to your house where you’re in control of the menu. (I avoid going to people’s houses for dinner at all costs.) If you do have to go to a friend’s for dinner, offer to bring a salad.
5. Use lots of substitute behaviors. I chew gum, drink herbal tea, brush my teeth, go to the library, take a shower, check my email, etc., during the “snacky” times. I know what time of day is my hardest to stay out of the kitchen so I get busy with other stuff. (Getting out of the house to run errands works great.)
So, there are my top tricks for building boundaries and being successful with food. Try building boundaries for yourself. See how much easier your day can be.
I want to share some of my secrets for building boundaries around food. If I didn’t do this, I would not be successful. I do not have Goliath-size will power. I love to eat. I hate to feel hungry. And over the years, I’ve learned tricks to keep myself on track.
1. Clean out your environment. Get rid of anything that is a trigger, pleasure, temptation food. For me, I cannot keep ice cream in my fridge freezer. (I have been able to keep it in the deep freeze in the basement.) Nor can I keep chocolate bars in the house. Instead I keep diet hot cocoa mix for my chocolate cravings.
2. Always preplan your food and know what the calories are. It’s the same as counting the costs before you build. This will help you make smart choices. I subtotal my foods throughout the day, and then plan out and total the evening foods to make sure I’m staying in my calorie range. If not, I make adjustments to my plan before I eat. (This step includes journaling everything!!)
3. Eat often. Six times a day works well – three meals and three snacks. Don’t let yourself get overly hungry. Not only will your blood sugar drop, but you will lose control and overeat. I always make sure to get in my meals and snacks, even if it means packing food to take with me.
4. Avoid eating for socializing. It’s too easy to relax and just eat whatever because you’re with a group of friends. Meet up after dinner or invite people over to your house where you’re in control of the menu. (I avoid going to people’s houses for dinner at all costs.) If you do have to go to a friend’s for dinner, offer to bring a salad.
5. Use lots of substitute behaviors. I chew gum, drink herbal tea, brush my teeth, go to the library, take a shower, check my email, etc., during the “snacky” times. I know what time of day is my hardest to stay out of the kitchen so I get busy with other stuff. (Getting out of the house to run errands works great.)
So, there are my top tricks for building boundaries and being successful with food. Try building boundaries for yourself. See how much easier your day can be.
Monday, February 2, 2009
Trade Guilt for Acceptance
“I ate too much this week,” my client moaned over her dismal results on the scale. “I guess I just need to have more control.”
“No you don’t,” I told her. “You never will.” She looked at me liked I’d grown two heads. We were walking together on the indoor track while she did walking lunges. “You’re not going to magically, somehow have more control. What you have to do is control your environment. Get rid of the stuff that tempts you.”
She didn’t want to accept this at first. “But my husband wants to eat certain things,” she said. “It’s not his fault. I have to take responsibility. I’m the one with the problem.”
“Yes,” I responded, trying to get through to her. “You have to take responsibility and admit that you don’t have control over your eating. You need to explain that to your husband and tell him you need to keep certain foods out of the house.” I smiled, “Tell him to get his treats when he’s out.”
Do you feel guilty because you don’t have control over your eating? What if you just accepted that? Could you then set guards and boundaries in your life to help yourself adopt healthy eating behavior?
Set boundaries like removing temptation foods from your home, asking coworkers to choose a restaurant with healthy options for your lunch out, telling your spouse how much you struggle and asking for his/her support, inviting friends to socialize with an activity rather than food.
Could you trade in your guilt for acceptance? If you could, you might find the ability to move forward and bridge your weaknesses.
“No you don’t,” I told her. “You never will.” She looked at me liked I’d grown two heads. We were walking together on the indoor track while she did walking lunges. “You’re not going to magically, somehow have more control. What you have to do is control your environment. Get rid of the stuff that tempts you.”
She didn’t want to accept this at first. “But my husband wants to eat certain things,” she said. “It’s not his fault. I have to take responsibility. I’m the one with the problem.”
“Yes,” I responded, trying to get through to her. “You have to take responsibility and admit that you don’t have control over your eating. You need to explain that to your husband and tell him you need to keep certain foods out of the house.” I smiled, “Tell him to get his treats when he’s out.”
Do you feel guilty because you don’t have control over your eating? What if you just accepted that? Could you then set guards and boundaries in your life to help yourself adopt healthy eating behavior?
Set boundaries like removing temptation foods from your home, asking coworkers to choose a restaurant with healthy options for your lunch out, telling your spouse how much you struggle and asking for his/her support, inviting friends to socialize with an activity rather than food.
Could you trade in your guilt for acceptance? If you could, you might find the ability to move forward and bridge your weaknesses.
Saturday, January 31, 2009
Easy Omelet - Low Fat, High Protein
Do you like to sleep in on the weekends then get up and make a hot, tasty breakfast? Maybe you read the paper or watch This Old House while leisurely enjoying your breakfast and a cup of steaming coffee.Here’s a great omelet that’s easy to make, is low in fat, and has the protein and veggies you need to get your day started right. You can even toss on a side of turkey bacon or turkey sausage since this omelet is only 155 calories!
5 egg whites or Egg Beaters (75 cal.)
1 slice smoked turkey (20 cal.)
1 cup frozen broccoli florets (20 cal.)
1/8 cup shredded Italian cheese (40 cal.)
Wisk the egg whites with a fork and add your favorite seasonings (garlic powder, onion powder, black or red pepper). Spray a nonstick skillet with cooking spray and heat over medium-high heat. Pour in egg whites. Microwave broccoli for 90 seconds. After you flip your omelet, turn the heat to low. Top with turkey, broccoli and cheese. Cover and cook until cheese is melted.
Enjoy!
Friday, January 30, 2009
Is There a Cure for Food Obsession?
Have you ever wondered what it would be like to NOT obsess about food? What it would be like to not have cravings or to spend so much time thinking about food and what you will eat and when you will eat it? Or never be tempted to overeat? Or what it would be like to not struggle and fight all day against eating too much or eating bad foods?
I’ve thought about it.
I have thin friends who don’t obsess over food. They don’t track their calories or keep a food log. They eat only when they’re hungry (which doesn’t seem very often), eat very small portions, and stop as soon as they’re full. My one friend told me she actually has to remind herself to eat. I have to remind myself not to eat.
What makes the difference? Why is one person so consumed with food while the other person only thinks of food when her belly growls?
I don’t have the answer. (Wish I did.) I do know that those of us who struggle with food must continue to fight every day or food will win the battle.
I’ve thought about it.
I have thin friends who don’t obsess over food. They don’t track their calories or keep a food log. They eat only when they’re hungry (which doesn’t seem very often), eat very small portions, and stop as soon as they’re full. My one friend told me she actually has to remind herself to eat. I have to remind myself not to eat.
What makes the difference? Why is one person so consumed with food while the other person only thinks of food when her belly growls?
I don’t have the answer. (Wish I did.) I do know that those of us who struggle with food must continue to fight every day or food will win the battle.
Thursday, January 29, 2009
House Poor
I recently picked my boys up from a play date at their friend’s house. The house was big and beautiful, in a very nice neighborhood.But when I stepped inside, I was shocked. The rooms were nearly empty with bare walls and just a few pieces of furniture scattered about.
It reminded me of when we bought our first house. Our realtor warned us to be careful that we didn’t buy a house with such a high price tag we couldn’t live comfortably (even though we qualified for the financing). She told us that many people ended up with such high mortgages they couldn’t buy furniture to put in their houses. They could barely buy the groceries and toiletries they needed each month. She called them “house poor.”
I know many people whose lives are maxed out with work and commitments. They have little or no time and effort left to care for their health. Instead of paying attention to their bodies, they pop pills and take medicine. Though they have nice homes and cars and clothes, inside, their bodies are empty of what really matters--good health. They are health poor.
We all have goals we want to achieve. We have to work hard to achieve them. But what good is it to gain our goals and lose our health?
In all your striving to get more, don’t neglect good health.
Wednesday, January 28, 2009
Happiness Linked to Health
If you were asked what causes poor health, you’d probably say things like eating “bad” foods, being overweight, not exercising, smoking, etc. You would also know that conditions such as high blood pressure, high cholesterol, and high blood sugar can cut your life short.
What you may not think of as a malady is being unhappy.
According to research, happiness plays a key role in good health. If someone is unhappy in their job or socioeconomic status, it could cut seven years off their life. If they are happy, they could live longer and have a greater chance of avoiding disease.
Happy people also have stronger resistance to colds and flu, and lower levels of the stress hormone cortisol. Those with anxiety suffer more chronic physical illness and worse symptoms.
Though good nutrition and regular exercise are the backbone to a healthy body, your mental attitude plays a huge role in your health. I’ve also noticed that people who are positive are better equipped to make lasting, lifestyle changes.
If you’re not happy, examine why. Is there something you can do about your situation? Can your outlook be changed to inspire more gratefulness?
As Martha Washington said, “The greater part of our happiness or misery depends on our dispositions, and not on our circumstances. We carry the seeds of the one or the other about with us in our minds wherever we go.”
What you may not think of as a malady is being unhappy.
According to research, happiness plays a key role in good health. If someone is unhappy in their job or socioeconomic status, it could cut seven years off their life. If they are happy, they could live longer and have a greater chance of avoiding disease.
Happy people also have stronger resistance to colds and flu, and lower levels of the stress hormone cortisol. Those with anxiety suffer more chronic physical illness and worse symptoms.
Though good nutrition and regular exercise are the backbone to a healthy body, your mental attitude plays a huge role in your health. I’ve also noticed that people who are positive are better equipped to make lasting, lifestyle changes.
If you’re not happy, examine why. Is there something you can do about your situation? Can your outlook be changed to inspire more gratefulness?
As Martha Washington said, “The greater part of our happiness or misery depends on our dispositions, and not on our circumstances. We carry the seeds of the one or the other about with us in our minds wherever we go.”
Tuesday, January 27, 2009
Trip Ups Are Normal
“I totally blew it this weekend,” my client confessed. She felt really bad for eating off plan – pasta, garlic bread, cookies. She’d been doing fantastic for weeks with her food, exercise, and weight loss. This was a huge disappointment to her. Emotionally, she was angry at herself. Physically, she felt miserable and ill from all the fatty, heavy food.I encouraged her, “This will happen sometimes. Just get right back up and keep going.”
If only we could always be perfect. But this is not the case. There are times when we trip up and make bad food choices, overeat, skip exercise, etc. Then we look back over the day and feel disappointed, sad, and angry with our behavior. This is normal.
What we can NOT do is let a slip up keep us down. The faster we get back on track, the easier and the better.
Here are simple steps to get back on track:
- Remove all temptation foods from your environment.
- Plan out your food and exercise for each day.
- Write everything you eat in a daily food journal.
- Add some extra cardio workouts into your week.
- Keep perspective – a pound is worth 3500 calories.
- Get rid of negative thinking (believe in yourself).
If you truly follow all these steps, you will have a pretty sure guarantee for success.
Monday, January 26, 2009
Do Diet Drinks Help the Diet?
Some surprising studies show that people who drink diet sodas don’t lose weight. They actually gain weight. There is a higher risk of being overweight with every diet soda a person drinks than with regular soda.
Is it an ingredient in the soda? Or is it psychological?
We’ve all heard people order a super-sized fast food meal with a diet drink. They could be reasoning that the calories “saved” by drinking a diet soda affords them extra calories to consume elsewhere. Gee, makes a lot of sense considering a 12-ounce diet soda saves 150 calories, but a fast food meal is over 1000 calories.
Other studies suggest that diet drinks stimulate appetite. The body ends up craving more food and more calories, instead of feeling satisfied. This could lead to overeating, especially of high-calorie foods.
When it comes to diet drinks, limit how many you drink. Try to stay with two servings a day. If for no other reason than good health, make water your main staple. (Did you ever read the ingredient list on those diet drinks?)
Pure water should make up most of your fluid intake. You can add some fresh lemon juice or peppermint oil for flavor. Herbal teas and decaf coffee can also be enjoyed throughout the day in addition to the water.
Don’t be fooled by diet drinks. They may not be as helpful to your diet as what you’ve believed.
Is it an ingredient in the soda? Or is it psychological?
We’ve all heard people order a super-sized fast food meal with a diet drink. They could be reasoning that the calories “saved” by drinking a diet soda affords them extra calories to consume elsewhere. Gee, makes a lot of sense considering a 12-ounce diet soda saves 150 calories, but a fast food meal is over 1000 calories.
Other studies suggest that diet drinks stimulate appetite. The body ends up craving more food and more calories, instead of feeling satisfied. This could lead to overeating, especially of high-calorie foods.
When it comes to diet drinks, limit how many you drink. Try to stay with two servings a day. If for no other reason than good health, make water your main staple. (Did you ever read the ingredient list on those diet drinks?)
Pure water should make up most of your fluid intake. You can add some fresh lemon juice or peppermint oil for flavor. Herbal teas and decaf coffee can also be enjoyed throughout the day in addition to the water.
Don’t be fooled by diet drinks. They may not be as helpful to your diet as what you’ve believed.
Friday, January 23, 2009
Ramp up Your Workout with Intervals
Have you been walking the same neighborhood streets, or using the same cardio machine for awhile? Then it’s time to ramp up your workouts!
Intervals are a great way to increase your fitness level. They improve your cardio endurance, boost your metabolism, and burn lots of calories.
Here are ways to add intervals to your workouts:
Treadmill – warm up five for minutes. Then walk briskly for three minutes and jog the fourth minute. If you can jog comfortably, run the fourth minute. Repeat this cycle five times then cool down.
Elliptical – warm up five for minutes. Then pedal at a brisk pace for three minutes. Sprint the fourth minute or increase the tension. Repeat this cycle five times then cool down.
Outdoor – spend several minutes warming up then increase your pace. Choose a landmark to jog/sprint to. You could choose a telephone pole or a mailbox down the road. Once you reach your landmark, slow down until you’ve recovered then repeat. Continue your jog/sprint intervals and rest times for the rest of your walk.
Hills – whether you’re outside or on a treadmill, hills can really get your heart rate up. If outside, choose a hilly route and power up the hill, then recover at the top. For the treadmill, use the incline every fourth minute to simulate climbing a hill.
Programs – if you’re using cardio equipment, try the different programs that add hills and tension. Try different levels until you find one that challenges you.
You can add in some fun stuff too like jump rope, jumping jacks and squat jumps to really get your heart pumping!
Intervals are a great way to increase your fitness level. They improve your cardio endurance, boost your metabolism, and burn lots of calories.
Here are ways to add intervals to your workouts:
Treadmill – warm up five for minutes. Then walk briskly for three minutes and jog the fourth minute. If you can jog comfortably, run the fourth minute. Repeat this cycle five times then cool down.
Elliptical – warm up five for minutes. Then pedal at a brisk pace for three minutes. Sprint the fourth minute or increase the tension. Repeat this cycle five times then cool down.
Outdoor – spend several minutes warming up then increase your pace. Choose a landmark to jog/sprint to. You could choose a telephone pole or a mailbox down the road. Once you reach your landmark, slow down until you’ve recovered then repeat. Continue your jog/sprint intervals and rest times for the rest of your walk.
Hills – whether you’re outside or on a treadmill, hills can really get your heart rate up. If outside, choose a hilly route and power up the hill, then recover at the top. For the treadmill, use the incline every fourth minute to simulate climbing a hill.
Programs – if you’re using cardio equipment, try the different programs that add hills and tension. Try different levels until you find one that challenges you.
You can add in some fun stuff too like jump rope, jumping jacks and squat jumps to really get your heart pumping!
Thursday, January 22, 2009
Exercise is Hard – It’s Okay
I was taking a client through muscle endurance exercises. That’s where you use lighter weights, but more repetitions until the muscle fatigues (completely tires out). This creates a lot of muscle burn by the end of the set. It is hard and it hurts.
She said, “Oh, this is too much. It hurts. I can’t do it.”
Now we were on the last exercise of the training session. She’d been working really hard and doing fine. What was giving out was her mind, her mental focus.
Exercise can be very uncomfortable. In a way you have to build up a tolerance to the pain (not injury pain, but tired muscle pain). Normally, pain is a bad thing. Emotionally you respond in a negative way to pain. it makes you feel like something bad is happening to you.
When it comes to exercise, you have to tell yourself it’s okay to work hard. It’s okay to feel the muscle burn. Exercise “pain” can be a good thing to create more strength and endurance. It’s a positive not a negative!
I told my client, “It’ll be okay. You’ll recover. Trust me.” I went on to talk to her about not fearing the difficulty, but to continue to work hard. As she continues, her muscles will become stronger, and so will her ability to press through.
You can become stronger too. Embrace exercise and don’t be afraid to work hard!
She said, “Oh, this is too much. It hurts. I can’t do it.”
Now we were on the last exercise of the training session. She’d been working really hard and doing fine. What was giving out was her mind, her mental focus.
Exercise can be very uncomfortable. In a way you have to build up a tolerance to the pain (not injury pain, but tired muscle pain). Normally, pain is a bad thing. Emotionally you respond in a negative way to pain. it makes you feel like something bad is happening to you.
When it comes to exercise, you have to tell yourself it’s okay to work hard. It’s okay to feel the muscle burn. Exercise “pain” can be a good thing to create more strength and endurance. It’s a positive not a negative!
I told my client, “It’ll be okay. You’ll recover. Trust me.” I went on to talk to her about not fearing the difficulty, but to continue to work hard. As she continues, her muscles will become stronger, and so will her ability to press through.
You can become stronger too. Embrace exercise and don’t be afraid to work hard!
Wednesday, January 21, 2009
Signal Your Body: Eating is Over
For weight loss, you not only have to choose healthy, nutritious foods. You must also eat the right portions and then STOP eating.
If you’re used to always overeating and feeling really full, it can feel uncomfortable to eat only until you’re no longer hungry. You have to train your body/mind to eat smaller amounts, and to actually allow your stomach to feel empty and hungry before your next meal.
Place your food portions attractively on a plate. Sit down and eat slowly, enjoying the food’s taste and texture. Then use these tips to signal your body (and mouth) eating for that meal/snack is over.
1. Drink a hot beverage. Herbal teas come in all flavors of mint and fruit. Sweeten with a packet of Splenda and sip slowly. You can also use decaf coffee, but stay away from creamers an
d sugar that add empty calories.
2. Chew gum. Sugar-free gum also comes in many flavors of mint and fruit. Strong minty flavors seem to work best for signaling the taste buds and mind that eating is over.
3. Brush your teeth. Thoroughly brush your teeth with strongly flavored toothpaste. While you’re at it, floss and rinse with mouthwash. A fresh, clean mouth likes to stay that way.
4. Drink flavored water. Fill a large water bottle with cold water and some ice. Add a squeeze of lemon juice or a dry packet of diet drink mix. Carry it with you and sip on it for the next hour.
5. Get out of the kitchen. Put all food away, out of sight, and leave the kitchen. If you’re at a restaurant, lay your napkin over the leftovers or ask for them to be boxed.
If you’re used to always overeating and feeling really full, it can feel uncomfortable to eat only until you’re no longer hungry. You have to train your body/mind to eat smaller amounts, and to actually allow your stomach to feel empty and hungry before your next meal.
Place your food portions attractively on a plate. Sit down and eat slowly, enjoying the food’s taste and texture. Then use these tips to signal your body (and mouth) eating for that meal/snack is over.
1. Drink a hot beverage. Herbal teas come in all flavors of mint and fruit. Sweeten with a packet of Splenda and sip slowly. You can also use decaf coffee, but stay away from creamers an
d sugar that add empty calories.2. Chew gum. Sugar-free gum also comes in many flavors of mint and fruit. Strong minty flavors seem to work best for signaling the taste buds and mind that eating is over.
3. Brush your teeth. Thoroughly brush your teeth with strongly flavored toothpaste. While you’re at it, floss and rinse with mouthwash. A fresh, clean mouth likes to stay that way.
4. Drink flavored water. Fill a large water bottle with cold water and some ice. Add a squeeze of lemon juice or a dry packet of diet drink mix. Carry it with you and sip on it for the next hour.
5. Get out of the kitchen. Put all food away, out of sight, and leave the kitchen. If you’re at a restaurant, lay your napkin over the leftovers or ask for them to be boxed.
Tuesday, January 20, 2009
Snacks on the Go
Snacking healthy on the go takes a little planning and preparation, but it can be done. Taking the time to prepare certainly beats getting stuck at work or on the road with nothing healthy to eat. You know how hard it is to find low calorie, nutritious foods in vending machines or convenience stores.
You know, too, when you’re hungry and have to stop to get something to eat, it’s much harder to make a good choice. So instead of giving in to the Twinkies and the cheese crackers, take along your own healthy snacks.
· Almonds – take a container of raw almonds and measure 1/4 cup portions into baggies for the week. Store them i
n your cupboard for easy grabbing.
· Yogurt – buy a large container of plain, fat free yogurt. Open the container and flavor the whole container with Splenda and vanilla. The night before, take out your portion for the next day and put it in a plastic container with lid. You can throw in some fruit, like frozen blueberries. You can also buy prepackaged light yogurt, but there are a lot of additives. (Don’t forget to take a spoon.)
· Carrots – put a handful of baby carrots into baggies for the week. Store in your refrigerator drawer for easy access.
· Apples – wash and dry your apples for the week and set them in a bowl on the counter. You can quickly grab one on your way out the door. Bananas work well too as long as they don’t get squashed.
· Protein bars – choose bars that have at least 15 grams of protein and no more than 200 calories. Limit these to one snack per day and stick to whole foods for the rest.
· Popcorn – if you have access to a microwave, take along a 100-calorie pack of popcorn. This is a lot of grain so skip your grain at lunch (have a salad with grilled chicken) and have popcorn for your afternoon snack.
· Celery and PB – this takes a little more work, but can be done the night before. Spread natural peanut butter on washed celery sticks. Cover with plastic wrap and put in the refrigerator overnight.
· Cheese – cheese sticks are fast and easy to carry along. Look for ones that have 60 calories per stick.
Prepare ahead and eat well.
You know, too, when you’re hungry and have to stop to get something to eat, it’s much harder to make a good choice. So instead of giving in to the Twinkies and the cheese crackers, take along your own healthy snacks.
· Almonds – take a container of raw almonds and measure 1/4 cup portions into baggies for the week. Store them i
n your cupboard for easy grabbing.· Yogurt – buy a large container of plain, fat free yogurt. Open the container and flavor the whole container with Splenda and vanilla. The night before, take out your portion for the next day and put it in a plastic container with lid. You can throw in some fruit, like frozen blueberries. You can also buy prepackaged light yogurt, but there are a lot of additives. (Don’t forget to take a spoon.)
· Carrots – put a handful of baby carrots into baggies for the week. Store in your refrigerator drawer for easy access.
· Apples – wash and dry your apples for the week and set them in a bowl on the counter. You can quickly grab one on your way out the door. Bananas work well too as long as they don’t get squashed.
· Protein bars – choose bars that have at least 15 grams of protein and no more than 200 calories. Limit these to one snack per day and stick to whole foods for the rest.
· Popcorn – if you have access to a microwave, take along a 100-calorie pack of popcorn. This is a lot of grain so skip your grain at lunch (have a salad with grilled chicken) and have popcorn for your afternoon snack.
· Celery and PB – this takes a little more work, but can be done the night before. Spread natural peanut butter on washed celery sticks. Cover with plastic wrap and put in the refrigerator overnight.
· Cheese – cheese sticks are fast and easy to carry along. Look for ones that have 60 calories per stick.
Prepare ahead and eat well.
Monday, January 19, 2009
Those Stealing Cheats
One of my clients has really been working on weight loss and exercising more each week. He is frustrated because the scale is not moving much. He asked me if his calories should be lowered.
As we began to discuss his eating, I asked him how often he eats off plan. He said a couple of comments that clued me in to what was going on.
Being recently divorced and on his own in a quiet house, there were feeling-blue times throughout the week when he ate out of emotions. “Sometimes I just say, ‘The h-ll with it,’” he admitted. The worst time was evening hours when he was alone and missing his kids.
Even though there were days he did great and made healthy choices, the emotional eating was keeping his weight on. He was spinning his wheels and going nowhere.
A pound is worth 3500 calories. Over the course of the week he would have to eat less and exercise more to create a calorie deficit of 3500 calories to lose a pound. So, if on four days of the week he created a 700 calorie deficit, but on three days of the week he ate over for a total of 700 calories, he’d negate all the work he’d been doing.
When a diet doesn’t seem to be working, it’s usually because the diet is not being followed consistently. Many of my clients have this issue. They do great all week, but totally blow it one or two days. If they take in enough calories, they no longer have a calorie deficit. And no weight loss.
This is a painful thing to admit to ourselves. It seems like we’re working really hard, but when we look back over the week and are blatantly honest with ourselves, we can see how our cheats have stolen our weight loss.
As we began to discuss his eating, I asked him how often he eats off plan. He said a couple of comments that clued me in to what was going on.
Being recently divorced and on his own in a quiet house, there were feeling-blue times throughout the week when he ate out of emotions. “Sometimes I just say, ‘The h-ll with it,’” he admitted. The worst time was evening hours when he was alone and missing his kids.
Even though there were days he did great and made healthy choices, the emotional eating was keeping his weight on. He was spinning his wheels and going nowhere.
A pound is worth 3500 calories. Over the course of the week he would have to eat less and exercise more to create a calorie deficit of 3500 calories to lose a pound. So, if on four days of the week he created a 700 calorie deficit, but on three days of the week he ate over for a total of 700 calories, he’d negate all the work he’d been doing.
When a diet doesn’t seem to be working, it’s usually because the diet is not being followed consistently. Many of my clients have this issue. They do great all week, but totally blow it one or two days. If they take in enough calories, they no longer have a calorie deficit. And no weight loss.
This is a painful thing to admit to ourselves. It seems like we’re working really hard, but when we look back over the week and are blatantly honest with ourselves, we can see how our cheats have stolen our weight loss.
Saturday, January 17, 2009
PMS Comfort Foods
Many of my lady clients ask, “What can I do about PMS?” Meaning, “What can I eat to shut the PMS monster up without gaining weight?”
During that hormonal time, every woman needs a little comfort food. Chocolate seems to be at the top of the list for most, while some prefer salty, crunchy foods.
Here are some PMS comfort foods that will help you through those dark days – all for under 200 calories:
· 25 calories – Hot cocoa or mocha. Make a packet of diet hot cocoa mix. If you like, mix it with your favorite coffee. Add a little sinful pleasure with a cloud of fat free Reddi Wip (5 calories per 2 Tbs.).
· 20 calories – Cocoa egg fluffs. Beat six egg whites until stiff peaks form, then add one scoop vanilla whey protein powder, 1/4 cup Nestle cocoa, and six packets of Splenda. Spoon into 12 nonstick muffin cups and bake at 350 degrees for 15 minutes.
· 65 calories – Chocolate pudding. Make sugar free, fat free pudding mix with nonfat milk. Chill then top with fat free Reddi Wip.
· 60 calories – Hershey’s chocolate sticks. Packaged in great little sticks for portion control. They come in several flavors.
· 100 calories – 100 calorie snack packs. Just about every snack comes in convenient little 100 calorie packs (Oreos, mini Doritos, Twinkie bites, etc.).
· 100 calories – Popcorn. Microwave 100 calories-per-bag popcorn that is salty, crunchy and low in fat, but high in fiber.
· 155 calories – Banana split. Slice a ripe banana and top with 2 Tbs. light chocolate syrup (Hershey’s light 50 calories per 2 Tbs.) and fat free Reddi Wip topping. (Bananas can help you relax and improve your mood!)
· 155 calories – Cocoa banana shake. In blender, combine 1 cup nonfat milk, 1/2 frozen banana, 1 Tbs. Nestle cocoa, 1 packet Splenda and blend until smooth.
· 160 calories – PB rice cake. Toast a rice cake and layer with 1 Tbs. peanut butter. Drizzle with light chocolate syrup.
· 190 calories – Sweet and salty. Mix 3 cups popped Smart Pop popcorn and 1 cup Cocoa Puffs dry cereal for a filling, crunchy snack.
Remember that these snacks are treats. You still need to eat a healthy, balanced diet that is within your calorie range.
Happy PMS-ing.
Friday, January 16, 2009
Be Confident, Be Hot?
I saw a news interview where two beautiful young women (amply displaying their cleavage) talked about their book. One theme they hit on was having confidence. They claimed that women need to have confidence no matter what their size. I was thinking, “Yeah, anybody with your body would feel that way.”
They said that the trait men are most attracted to in a woman is confidence. I would have yelled at the TV, but I was running on the treadmill at the gym. So I refrained.
I’ve been both fat (and invisible), and slender and attractive. There’s a vast difference in the way people see you and treat you.
It doesn’t matter how great you are at your job, what a great cook you are, how kind and generous you are, etc. Being confident does not make you “hot” and it does not make men (or others) blind to your weight.
And I would argue that it is impossible to be completely confident when you are overweight. No matter how great you are in every other area, you still have to look in the mirror and see the one area you are failing in. The one area you want to change, but feel powerless to do so.
Everyone is a beautiful, valuable being. NO matter their size. But the cold hard sorry truth is that most people see the packaging first, not the contents inside.
I wonder how confident those ladies would feel if they gained 50 pounds.
They said that the trait men are most attracted to in a woman is confidence. I would have yelled at the TV, but I was running on the treadmill at the gym. So I refrained.
I’ve been both fat (and invisible), and slender and attractive. There’s a vast difference in the way people see you and treat you.
It doesn’t matter how great you are at your job, what a great cook you are, how kind and generous you are, etc. Being confident does not make you “hot” and it does not make men (or others) blind to your weight.
And I would argue that it is impossible to be completely confident when you are overweight. No matter how great you are in every other area, you still have to look in the mirror and see the one area you are failing in. The one area you want to change, but feel powerless to do so.
Everyone is a beautiful, valuable being. NO matter their size. But the cold hard sorry truth is that most people see the packaging first, not the contents inside.
I wonder how confident those ladies would feel if they gained 50 pounds.
Thursday, January 15, 2009
Caught by Heart Disease
Last night we attended the viewing of a dear family friend. Only in his late fifties and seemingly of good health, it was a shock to all when he had a heart attack. After two weeks in a coma, he passed away, leaving behind his wife, children, and grandchildren.In the days following Christmas, he was having a lot of heartburn. He chalked it up to all the rich foods and desserts he’d been eating. He started having pain in his shoulder too, but didn’t realize it was connected to his heart. If only he would have recognized the signs.
The leading cause of death for both men and women in the U.S. is heart disease.
Don’t shrug it off and think it could never happen to you. Stay current with your physicals and blood work. Know your blood pressure and blood cholesterol. Know your risks (take a risk assessment).
I lost my dad, too. He had untreated high blood pressure and died from stroke. It could have been prevented.
Don’t be caught by heart disease. Do something about it.
Wednesday, January 14, 2009
Out of Sight
Okay, I have a confession. I ate a toasted rice cake with Smucker’s natural peanut butter. Sure, it was a healthy choice, but it was outside of my eating plan for the day. It was an impulse consumption, which in my books is not good nor acceptable.
The temptation started while I was putting groceries away. I opened the cupboard to place the new jar of peanut butter on the shelf and right there sat the package of rice cakes. The two images blended before my eyes. In that instant I could taste it. And I wanted it. I fought with that stupid temptation for probably 45 minutes before caving.
That’s why it’s so very important to get temptation foods out of your environment – and out of sight. Even if it’s healthy food (but it’s food you love) keep it stored away out of sight. If I hadn’t seen the rice cakes and the peanut butter, it never would have entered my mind.
You know the old saying, "Out of sight, out of mind.” It’s especially true with food. What do you need to get out of sight?
The temptation started while I was putting groceries away. I opened the cupboard to place the new jar of peanut butter on the shelf and right there sat the package of rice cakes. The two images blended before my eyes. In that instant I could taste it. And I wanted it. I fought with that stupid temptation for probably 45 minutes before caving.
That’s why it’s so very important to get temptation foods out of your environment – and out of sight. Even if it’s healthy food (but it’s food you love) keep it stored away out of sight. If I hadn’t seen the rice cakes and the peanut butter, it never would have entered my mind.
You know the old saying, "Out of sight, out of mind.” It’s especially true with food. What do you need to get out of sight?
Tuesday, January 13, 2009
Farther Than We Think
I started training a new group of clients this week. They’ve just embarked on a journey to lose weight and get into better health.It was back to the basics as I taught them how to squat and lunge correctly. Their faces grimaced with simple ab crunches. They sweated and struggled, but they made it through a grueling hour. One lady said, “My legs feel weak and wobbly. Is that normal?”
I assured her it was.
I remember when I was overweight and had my first strength training session. When I left the studio, I had to hold onto the railing as I went down the steps because my legs were buckling beneath me. It took four days for the soreness to subside so I could go up the stairs or sit on the toilet without pain.
Yesterday I found some old hand weights in my closet. It was a strangely poignant feeling to see the two-pound dumbbells lying in the dust on the floor. It was a memory of how I was when I started, but a reminder of how strong I’ve become.
We all have to start out…where we are. With patience and perseverance we can progress forward. Dare I say, we can get even farther than we think we can?
Sunday, January 11, 2009
Healthy Pizza
You don’t have to give up all your favorite foods to watch your waistline. Many foods can be made over into delicious, healthy alternatives.
A slice of cheese pizza from a restaurant can have 230 calories, 9 grams of fat, and 520 mg of sodium. By making your own, you cut down on the fat, calories and salt, turning it into a nutritious meal.
Here’s my favorite whole wheat pizza:
Whole Wheat Pizza
SAUCE:
1 quart tomato juice
1 Tbs. Splenda
2 tsp. oregano
2 tsp. garlic powder
1 tsp. salt
2 tsp. black pepper
4 Tbs. cornstarch (dissolve in cold water before adding)
Combine and simmer until thick (about 20 minutes).
DOUGH:
Combine and let set 5 minutes:
3 cups warm water
1 1/2 Tbs. yeast
1 Tbs. sugar
Combine:
3 cups all purpose flour
6 cups whole wheat flour
2 tsp. salt
4 1/2 Tbs. olive oil
Warm water
Combine wet and dry ingredients. Knead for several minutes. Add up to 1/2 cup extra water. Cover and let stand for 20 minutes to rise. Divide dough into five balls. Roll each ball out on floured surface until dough is thin and round to fit a pizza pan. Put in pan (sprayed with cooking spray) and top with 3/4 cup sauce and a thin layer of reduced-fat cheese.
Cover (plastic wrap and foil) to freeze extras. You can use aluminum pans for freezing then transfer to pizza pan for baking. Add toppings before baking (grilled chicken, green pepper, onion, lean hamburger, turkey ham, pineapples). Bake at 425 degrees for 18-20 minutes.
A slice of cheese pizza from a restaurant can have 230 calories, 9 grams of fat, and 520 mg of sodium. By making your own, you cut down on the fat, calories and salt, turning it into a nutritious meal.
Here’s my favorite whole wheat pizza:
Whole Wheat Pizza
SAUCE:
1 quart tomato juice
1 Tbs. Splenda
2 tsp. oregano
2 tsp. garlic powder
1 tsp. salt
2 tsp. black pepper
4 Tbs. cornstarch (dissolve in cold water before adding)
Combine and simmer until thick (about 20 minutes).
DOUGH:
Combine and let set 5 minutes:
3 cups warm water
1 1/2 Tbs. yeast
1 Tbs. sugar
Combine:
3 cups all purpose flour
6 cups whole wheat flour
2 tsp. salt
4 1/2 Tbs. olive oil
Warm water
Combine wet and dry ingredients. Knead for several minutes. Add up to 1/2 cup extra water. Cover and let stand for 20 minutes to rise. Divide dough into five balls. Roll each ball out on floured surface until dough is thin and round to fit a pizza pan. Put in pan (sprayed with cooking spray) and top with 3/4 cup sauce and a thin layer of reduced-fat cheese.
Cover (plastic wrap and foil) to freeze extras. You can use aluminum pans for freezing then transfer to pizza pan for baking. Add toppings before baking (grilled chicken, green pepper, onion, lean hamburger, turkey ham, pineapples). Bake at 425 degrees for 18-20 minutes.
Saturday, January 10, 2009
Bump in the Road
Despite keeping my weight off for five years, I still struggle with some of the old mentality. For instance, if I eat off plan (like I did today – shouldn’t have opened the peanut butter jar), I feel like the day is lost.It’s hard not to think, “Well, I totally blew it. Might as well eat….” But eating an extra 300 calories is not the same as eating an extra 900 calories. That’s what happens when we chalk the day off as a failure and throw restraint to the wind.
If we can stop after one slip, the damage isn’t too bad. Even if it’s a nasty fall, we can start fresh in the morning. All is not lost. It’s just a little bump in the road.
Friday, January 9, 2009
Poor Me
When something is unpleasant, it’s easy to get a “poor me” attitude. I had to talk myself through one of those yesterday.
My treadmill workout was unpleasant. It was hard. The workout consisted of intervals of brisk walking, lunging, and running. After each cycle, the incline went up until the final cycle at 12%. I can tell you I was hanging onto the sides for dear life on that last run.
Near the end of the workout I started thinking about how hard it was. How bad my legs hurt. I wanted to back down on the speed, thinking maybe I couldn’t do it.
Then I caught myself. “No,” I thought. “You want to get a couple pounds off and you chose this workout. You’re going to do it.”
To finish the workout, I had to stop thinking about how hard it was and how bad I felt. Instead, I had to think about my goals. And I had to tell myself I could and I would finish it.
Ditch the “poor me” attitude and start thinking of yourself as an overcomer.
My treadmill workout was unpleasant. It was hard. The workout consisted of intervals of brisk walking, lunging, and running. After each cycle, the incline went up until the final cycle at 12%. I can tell you I was hanging onto the sides for dear life on that last run.
Near the end of the workout I started thinking about how hard it was. How bad my legs hurt. I wanted to back down on the speed, thinking maybe I couldn’t do it.
Then I caught myself. “No,” I thought. “You want to get a couple pounds off and you chose this workout. You’re going to do it.”
To finish the workout, I had to stop thinking about how hard it was and how bad I felt. Instead, I had to think about my goals. And I had to tell myself I could and I would finish it.
Ditch the “poor me” attitude and start thinking of yourself as an overcomer.
Thursday, January 8, 2009
In Love with Foreman
I bought a George Foreman grill for a steal on an after-Christmas sale. I’ve got to admit I’m in love with my Foreman. Never has it been so easy to make chicken, turkey and fish. (Actually, you never would’ve wanted to eat my fish before.)I use my grill every day. Even my family is eating my meat with smiles and compliments, instead of choking it down with a gulp of water. And no extra fats. Just clean cooking with herbs and spices.
Here’s my favorite fish preparation:
Take 2 tilapia fillets and lightly spray each side with fat free cooking spray. Sprinkle them with garlic and onion powder to your taste, and a dash of salt and pepper. Cook for five minutes in the preheated grill. I like to serve this with brown rice and asparagus.
Wednesday, January 7, 2009
“Own” Your Choices
Looking over a client’s food log, I pointed out areas that needed change. She shook her head, admitting it would be hard for her to comply. “I want to eat because I need to feel in control of something,” she told me.Her thinking was all turned around!
“If you feel like you’re not in control when you have to journal and eat right, that means you feel like these changes are being imposed upon you,” I explained. “You have to internalize this. You need to want this. It has to come from the inside out.”
If you feel deprived because you can’t have dessert with the gang, or feel spiteful about tracking your food, or sneak food when no one’s looking, that means one thing. You feel like this “diet” is being imposed upon you. You feel like it’s taking away your control.
If you really want to make healthy changes, you have to own them. You have to want them and they need to be your choice.
Tuesday, January 6, 2009
Make a Great Protein Shake
Protein shakes are quick and easy, taste good, and are a great way to get in a serving of protein. They make a great breakfast-on-the-go or a between-meal snack. You just need a blender and the following ingredients:
1 cup fat free milk or light soy milk
1/2 – 1 cup frozen fruit (berries, peaches, banana)
1 scoop whey protein powder
When shopping for whey protein powder, check the nutrition label. A scoop should have 20+ grams of protein and about 100-110 calories.
Happy slurping!
1 cup fat free milk or light soy milk
1/2 – 1 cup frozen fruit (berries, peaches, banana)
1 scoop whey protein powder
When shopping for whey protein powder, check the nutrition label. A scoop should have 20+ grams of protein and about 100-110 calories.
Happy slurping!
Monday, January 5, 2009
Miserable Run
Today was just one of those days that I didn’t feel like exercising. I even contemplated taking a day off (which I do about once a year).
My hamstrings are really sore from my workout yesterday. I’ve had a nagging headache. And I’m tired from a busy weekend. The weather for an outside run isn’t too encouraging either. Cloudy and gray skies, about 40 degrees, and a damp wind.
Well, I looked at the clock and thought to myself, “You know what you’d tell your clients. You’d say, ‘Don’t ask yourself whether or not you want to exercise. Just do it.’” With that in mind, I put on my running shoes and sweatshirt and headed out the door.
I have to admit it wasn’t a “good” run and I didn’t feel better once I started. It was struggle. But that’s okay. Some days are like that. Even so, I feel really good about exercising, getting my heart rate up, sweating, and working those doggone hamstrings.
Like I always say, “Don’t ask yourself if you want to exercise. Just do it.”
My hamstrings are really sore from my workout yesterday. I’ve had a nagging headache. And I’m tired from a busy weekend. The weather for an outside run isn’t too encouraging either. Cloudy and gray skies, about 40 degrees, and a damp wind.
Well, I looked at the clock and thought to myself, “You know what you’d tell your clients. You’d say, ‘Don’t ask yourself whether or not you want to exercise. Just do it.’” With that in mind, I put on my running shoes and sweatshirt and headed out the door.
I have to admit it wasn’t a “good” run and I didn’t feel better once I started. It was struggle. But that’s okay. Some days are like that. Even so, I feel really good about exercising, getting my heart rate up, sweating, and working those doggone hamstrings.
Like I always say, “Don’t ask yourself if you want to exercise. Just do it.”
Sunday, January 4, 2009
Face It With Courage
Many people stop looking at the scale when the number keeps creeping up. When they finally do weigh, they are shocked, dismayed and utterly disappointed at how many pounds have crept on.
If you are ready to start a weight loss effort for the New Year, don’t be afraid of the scale. Face it with courage. Though the number may make your heart sink, until you “face the music” you won’t be able to take responsibility and move forward.
The scale is the indicator of how much fuel (or food) we are giving our body. Weighing on a regular basis helps us stay accountable and realistic as to how much we’re eat and what kinds of foods we’re putting in our mouths.
To be afraid of the scale is to be afraid to take control. Face it with courage, and find the courage to change the number.
If you are ready to start a weight loss effort for the New Year, don’t be afraid of the scale. Face it with courage. Though the number may make your heart sink, until you “face the music” you won’t be able to take responsibility and move forward.
The scale is the indicator of how much fuel (or food) we are giving our body. Weighing on a regular basis helps us stay accountable and realistic as to how much we’re eat and what kinds of foods we’re putting in our mouths.
To be afraid of the scale is to be afraid to take control. Face it with courage, and find the courage to change the number.
Saturday, January 3, 2009
Pave Your Road
I once knew a man who said, "Excuses will pave your road to failure."
How true it is. I've seen it over and over. As soon as someone starts slipping with their weight loss or exercise, their excuses start stacking up
Excuses allow us to justify to ourselves (and others) that it's okay to miss the mark. They make us feel better for a little whlie. But what they really do is lead us further away from our goal and deeper into failure.
If you want to succeed - if you want to eat healthy, lose weight, start exercising - you'll have to put your excuses to bed.
How true it is. I've seen it over and over. As soon as someone starts slipping with their weight loss or exercise, their excuses start stacking up
Excuses allow us to justify to ourselves (and others) that it's okay to miss the mark. They make us feel better for a little whlie. But what they really do is lead us further away from our goal and deeper into failure.
If you want to succeed - if you want to eat healthy, lose weight, start exercising - you'll have to put your excuses to bed.
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