Thursday, May 4, 2017

Could entitlement be holding us back from exercise and weight loss?

A few years ago my pastor said 6 little words that helped change my world.
"It's okay to tell yourself no."  I lived by that for so many things.  Every now and again I will bring it up in my head and use it for certain foods, but in a world of food addiction it becomes increasingly difficult.

I tend to tell myself "one more", or "After the weather gets better", or "It's right before my period".  Those are just a few of my addiction messages I tell myself.  But could there be a little bit of entitlement there?  I am telling myself basically that I need this because I shouldn't have to go without.

I am the biggest proponent for eating healthy and not starving myself.

There is a difference between starving and being a little uncomfortable and feeling like if you eat another vegetable of piece of fruit you are going to be sick.

 The message is always say yes.  Think of foods you can say yes to instead of the ones you can't have.

That is a fantastic way to do it, and the more you do this, the more your pallet will change and you eventually will break the toxic addiction and begin to enjoy the foods that nurture and heal your body.

But until then there is a lot of nay-saying.  Meetings at work (not my work) often include donuts, and muffins and the token dried out veggie tray YUK!

Barbecue's often include potato, pasta, and macaroni salad not to mention all of the greasy meats and buns. 

I don't think you need for me to explain what is at these events that seem to be at every turn.

What you want is a way to get past over indulging.

Any tip I give you is going to be saying no to yourself.  Feeling uncomfortable a little bit.  Here are some tips that will help dull the struggle.

Eating a healthy snack before you go.
If you must eat at the even use a small plate and drink plenty of water with your food.
If you are trying to break a sugar addiction BRING FRUIT avoid the desserts!  Even Aunt Kathy's famous trifle.
Remember that each event you get through you become stronger in breaking the toxic pattern.

There is always one fateful day where the dam wants to break.  Fight, fight, fight!  If it breaks and you fall...Simply get back up again and set up a new goal.  Talk to your support system!!  Your team, your trainer, your supportive friend!  Go online and read success stories.

In this day there may be a lot more temptation, but there are also a lot more ways to find support through encouraging websites.

www.myfitnesspal.com
www.caloriescoutnt.com
www.livestrong.com.
www.greatist.com


Saturday, April 22, 2017

Stop it, you're making me thirsty!

Think of water as a treat, your body sure does.


We as humans are made up of 60% water.  The earth made up of 75% water.  And Minnesota holds about 50% of that amount (that's my Minnesota husbands fact...)

In all seriousness can you see where I am going with these facts?  We are deeply connected to this earth and it screams WATER!!  One of the worst and best things about living in the PACNW is all the rain.  I love never worrying about drought, but I can get really cranky and soggy when it rains non stop like this spring has been. 

Let's look at how water helps with our skin. 

The fact is that skin is an organ, and just like any other part of the body. Your skin is made up of cells. And skin cells, like any other cell in the body, are made up of water. Without water, the organs will certainly not function properly or at their best. 

Your skin will become dry and tight and therefore, more prone to wrinkles. 

Drink more water. Drinking at least 8 glasses a day will help rid the body and skin of toxins. Everyone will not agree that water consumption will improve skin… but it certainly can't hurt. Many people often report that by increasing their water intake, their skin has a more radiant glow. Those who suffer from acne have reported the same results. Nothing will happen overnight, but even a good couple of weeks of increasing water intake should be enough for you to see how hydration affects your own skin.   For more information about hydrating your skin, click here.

Water is also good for
Keeping muscle cramps at bay
Reducing frequency of headaches
Keeping hunger at bay
Boosts immune system
Maintains regularity
Flushes out toxins
Increases energy and relieves fatigue
Puts you in a better mood!
Find more information about what water is also good for here.

The whole 8, 8 ounce glasses thing is highly accurate!  I get frustrated with "new" information that says we don't have to drink as much water...WHY?  why would they even say that??  We don't drink enough as it is!  SO!  Drink up!

Drink it plain
Drink it high alkaline
Drink it out of the tap
If in a pinch drink it bottled
Drink it with lemon, raspberry, lime, cucumber
Drink it before meals
After meals
With meals
Put it in your soup!
Also, if your diet is made up of mostly leafy greens you are consuming a lot of water!!!



Tuesday, April 4, 2017

How to eat slowly...an epiphany

I can't tell you how many times I have read that in order to be successful with mindful eating that I need to eat slowly so that my brain will register that I am full. 

I have tried this, and so have you, probably.

I have tried eating without any distractions to include, but not limited to;
 Television
 iPhone
computer
newspaper

  To no avail, I get 17 bites in, my food is almost gone, I haven't thought a whip about chewing slowly, or setting my fork down between bites, or not preparing the next bite and I want more food!!

I can tell myself, and again you have too probably, "I have portioned my food, so what does it matter that I take my time?, I will get what I get and not throw a fit! Dammit."  Inevitably for me about 5 minutes later I am thinking about the kids tub of ice cream in the fridge, or maybe just a breath mint...not many calories in that!! (Trying to ignore the fact that the sugar in the breath mint will send me into a sugar seeking frenzy all night.)

I have always wanted to be successful with mindful eating but never have been able to accomplish it.

Case in point: Mexican Restaurant food is difficult enough to stay on track, but those darn chips!!!  For me, not eating any is no longer an option.  In my younger days that could fly, but not in my 40s sister!

So I thought what if I timed myself in between each chip?  First I tried 30 seconds.  That was fine, but the eat to wait ratio was still too short, the chips were disappearing too fast compared to the time it was taking to get my dinner.  So I doubled it.  I won't tell you what happened because I don't want to spoil the experience of the feelings you get when you deny yourself a chip for a WHOLE minute. 

I can tell you that I carried this over to my at home dinner.  Taking a bite then waiting a minute exactly...not 58 seconds but exactly one minute, the whole time my husband across the table knowing what I am doing and putting in his two cents about my food getting cold blah blah blah.  Yes my food gets cold, but some crazy great stuff came out of this!

1. For the first time I could really see the value in chewing my food completely.
2. I could stop eating for a minute and have a very nice conversation
3. My food wasn't gone before I was full
4. I drank more water with my meal
5. Stuff like bread with my meal becomes more of a hassle because if I bite the bread, then that's a whole other minute that my actual food is getting cold!
6. When I get down to the last couple bites, I am already satisfied!! 

Here is a tip.  If you are super, duper hungry or that food just looks amazing and you want to gobble it all in 10 minutes DON'T ABANDON THE PLAN, just eat the first 4-5 bites in a normal manner, then start your timer. 

Yes your significant other, and or kids will look at you, yes they might even tease you.  I ask you...how is this different than any other day, hour, or minute than usual!?  As a mom I spend my days being weird, or mean, or crazy...it's just who I am so I say EMBRACE IT! 

If you try this, please let me know how it goes.  I have a lot more to say, but in the interest of keeping this post short, I will conclude. 

Friday, January 29, 2016

Do not underestimate the power of 10 pounds

One of the biggest mistakes my new client can make is to say "I just, or only, need to lose about 10 pounds". Have you ever tried to lose ten pounds?

 In todays age of extreme weight loss with shows like Biggest Loser where the contestant loses 14 pounds in one week, we have become programmed to think that is not a lot of weight.  This could not be further from the truth.  The things we don't, and will never see on that show are the feelings and struggles with food that the contestants go through.  All they show is the tough workouts that make it look like contestant is working at 90% of their heart rate max for 5 hours a day, when I assure you, they follow a program just like I do, and the 90% max is only a fraction of the time.

The difference between Biggest Loser and the average weight loss American is that we still must live in our environment.  We don't have the benefit of group exercise for 5 hours a day.  We have jobs and families to distract us.  We have emotions to sift out at the end of the day.  We cannot dedicate 100% of life to weight loss.

In a real environment of life, ten pounds is a lot.  It may seem small on a journey of 100 pounds, but the first ten pounds are truly where we learn the most about how our body responds to the food we eat and the exercise we get.  We learn what works and what does not.  And when we get to 5 pounds, almost inevitably we will hit an obstacle weather it be a woman's monthly cycle where the scale goes up, or a man cold that brings him down.  These are real life situations that, in the first ten pounds, we deal with and learn how to get back up and fight.

This post was not meant to be a discouragement, but rather a realistic look to avoid the sabotage of disappointment.

It's all about setting realistic goals and being ready to stick to them for an amazing accomplishment!

Wednesday, November 18, 2015

5 minute blog post

In my profession I have times where I need to sit a lot.  I sit to write out a program, I sit to study a new certification.  Outside of my profession I sit to take my kids to school, drive to work, drive to pick up my kids, go to the grocery store…and the list goes on.  In 4 years I have put 95,000 miles on my van.  That's a lot of sitting.  I keep watching the scale go up.  This is very frustrating to me because I still work out every day, but it's only once a day and apparently not long enough to compete with the food I find to put into my mouth.  So I have been paying attention to what I am doing wrong.

#1. Not saying no to damaging foods.  Sure I eat a clean diet a lot of the time, but there have been too many moments of saying yes to refined sugary products and cheesy bread things (like pizza).  I can't seem to find moderation.

#2. Choosing to sit when I know darn well I should be moving.  For instance it will be a day when I have no training clients so I choose to put on regular clothes…well, I may as well put myself in a straight jacket because it practically immobilizes me and makes me lazy.

#3 Drinking too much coffee.  I DON'T even use creamer!!!!  That's right I drink it black!!!  But it is taking away from my water consumption.  When you hear reports about how we don't need as much water as they say…don't believe it, especially if you struggle to control your weight.

So I think I know what I need to do here.  

Anyone else struggle with these same things?

Monday, September 21, 2015

Bridging the gap is the most difficult part.

Recently with getting back to school and having to put some activities on the back burner, I have been struggling with my own goals.  I have put the pen to paper and written down my goals.  I have even gone as far as to map out each detail.  I have little problem with the work outs, but have definite obstacles when it comes to the food responsibility.  I feel as though I will be strong for one week or less, then I let life get in the way.  In the past I did not let life get in the way.  I had small children and a full schedule.  I would set my mind to it, and I would do it.  That is the key my friends to achieving the goal.  There is a gap.  The secret to your success is bridging that gap between wanting and doing.




I want to be successful------------------------------I am successful!!!

             What happens here is the mind connect
                 What is the vessel that will carry me over the bridge?

An upcoming vacation?
A dress size?
A body fat percentage?
Photos on a board?
A desire to be healthy?
A desire to be pain free?
A desire to sleep better?
The ability to keep up?

WHAT WILL IT TAKE TO BRIDGE THE GAP???
WHEN WILL IT CLICK?????

Sunday, September 20, 2015

Keep it real goal series R

Last school year my oldest daughter decided to set a goal to get all straight A's in school that year.  She diligently plugged away, putting anything and everything that interfered with her goal on the back burner.  I was incredibly impressed with her effort and supported her every step of the way, I also realized that this goal had little to do with pleasing me, and much to do about a huge accomplishment.  She struggled in one subject almost the entire year holding a solid B.  In the last quarter she received an A in that class, and got highest honors.  That goal for her was high, yet realistic.  Even if she had never gotten all A's in one shot, she still would have maintained an excellent GPA because she was so focused.

Recently we were watching the Adam Sandler movie Jack and Jill.  In the movie Jill is visiting her brother Jack in Los Angeles and she only has a week.  One of her goals for the week was to be on a game show.  She does end up being on the Price is Right, but in reality that is probably an unrealistic goal for a weeks time.

This is where we need to be realistic about our goals.

Think about what you want

How soon do you expect to complete your goal?

How long will it take realistically?

What does it take to be successful with you goal?

Are you willing to keep trying and pushing toward your goal to achieve it?

Is your goal really important to you?

What is your strategy?

I suggest taking the pen to paper and strategizing a plan.  Think about the hours you have in a day and how they can best be used to complete your goal.

When can you look through cookbooks to find meals for the week?
On Saturday and then grocery shop on Sunday?  Can you do it on a week night when the family is planted in front of the television?  Do you have time to run to the store after work?  Can you make a list for your loved one and maybe they can stop at the store on the way home?

Is it only you in this goal?  When would be a good time to prep meals?  Prep salads.  One thing I do is prepare a container with bite sized lettuce and celery, I even add the dressing because it is not enough to drown the lettuce.  Then I put my dry ingredients like nutritional yeast, nuts, seeds, and such in a separate container to be added just before I eat the salad.  Not into salad?  What about a sandwich on sprouted grain bread with brussels sprouts and hummus spread?

Keep your goals realistic, but aim high!