Archive for May, 2010
Happy Memorial Day!
Today is a day to enjoy family and friends, good food and with no regrets.
If you are trying to watch your weight, then here are a few strategies for you to enjoy the day without ruining your diet.
1. Plan your day. It’s all tempting—the chips and dip, sodas, burgers, potato salad, and your favorite desserts. So plan your day either the night before or in the morning, and decide ahead of time what you will and won’t eat. You don’t need to count calories but try to make wise decisions. Plan you day so that you are never too hungry, as that’s when you can end up making high-fat/calorie choices.
2. Don’t drink your calories. There are more calories in beverages than you realize. Too many sodas, beers, or margaritas can end up being more dangerous than the high-fat foods you are avoiding. Consider the calories packed in drinks like cosmos or fruity concoctions; instead opt for light beer, and wines over spirits. It’s also important to drink water, as alcohol and sodas dehydrate your body. So if you are going to enjoy light beer or wine, have a glass of water in between each drink, and avoid the soda’s completely. Stay well hydrated on hot days and bring your own bottled water.
3. Make the best choices possible. If burgers and hot dogs are on the menu, consider ditching the bun. Keep an eye on the sauces as well. Many BBQ sauces, dips, and condiments are full of simple sugars that’ll head right to your hips. Allow yourself to sample the different foods, but choose wisely. Snack on fresh fruit and load up on the green salad. When you fill up on healthy foods, you’re less likely to over indulge in the high-fat options.
Once the day is over, if you find that you ended up making bad choices, let it go, forgive yourself and start fresh tomorrow. Avoid feeling guilt, as that can be just as bad for your body as the bad food choices you made. Let all feelings of guilt go, and know that tomorrow you can get back on track making better choices again.
A Decision Is a Decision – Or Is It?
Everything starts with a decision. To make any change in your life, you must first make a committed decision. What does that mean? A decision is a decision—or is it?
Read below what Dr. Carole Hildebrand wrote about decisions. In fact, read it aloud a couple of times and a couple of times more.
“There is a corollary element that must go hand in hand with the decision—and that is commitment. IT MUST BE A COMMITTED DECISION. Most of us have weak decision-making muscles…we do not even recognize what it means to make a real decision. We fail to realize the force of change a truly congruent, committed decision makes. Part of our problem is that we use the term ‘decision’ so loosely that it has come to describe our wishes, not our commitments. Instead of making decisions, we state our preferences. The word ‘decision’ comes from the Latin roots de, meaning ‘from’ and caedere, meaning ‘to cut’…therefore a decision means cutting from any other possibility. A TRUE DECISION, then, means you are committed to achieving a result, and then cutting yourself off from any other possibility.
Committed decisions show up in two places—your calendar and your checkbook. No matter what you say you value, or even think your priorities are, you have only to look at last year’s calendar and checkbook to see the decisions you have made about what you truly value. For example, I am committed to growth, both professionally and personally. A review of my calendar always shows multiple continuing education courses, seminars and workshops in both the personal growth area as well as in my profession. My checkbook is filled with tuition disbursements, purchases of books and videos. Bottom line…see how you have reserved your time…look at your expenditures…those are the road maps to the decisions you have made in the past.”
After making a true decision…especially the tough ones, we usually feel a tremendous burden has been lifted from our shoulders.
Mastering the ability to make effective decisions quickly will help you achieve any goal, including reaching your ideal weight. It will also keep you in control of your life and your desired outcomes.
Decision-makers move to the top; those who do not make decisions struggle.
For more information about committed decision-making, visit www.mindbodyfx.com.
Believe You Will Succeed
It’s not your sex, age, IQ or heredity that determines the success of your weight loss program, but rather the BELIEF THAT YOU WILL SUCCEED! Beliefs control the direction of your life and the results you achieve. Results cannot be permanently changed unless your beliefs are changed.
The wonderful thing is that you’re free to adopt any beliefs you choose, regardless of prior conditioning. By changing your beliefs from those that are limiting to those that are positive, you’ll be in a position to achieve success in any area of your life.
To learn more about how you can create the belief you need to achieve your ideal weight, read Chapters 2 & 3 of The MindBody FX Lifestyle: Mastering the Mind-Body Connection for Permanent Weight Loss.
You can still download the book for FREE just by going to this link http://www.mindbodyfx.com/free-diet-ebook1/and telling me what your biggest frustration is with weight loss and diet programs. That’s it, there’s no catch, just tell me your frustration and get instant access!
Get the book FREE right now => http://www.mindbodyfx.com/free-diet-ebook1/
Don’t forget to send me your comments after reading those two chapters!
The Cycle of Creating Your Results
What do Henry Ford, Walt Disney, Alexander Graham Bell and Christopher Columbus have in common? They had no difficulty imagining, freeing their minds of their limiting beliefs and doubts. They would fantasize, building beautiful images in their minds of what they wanted to be, do or have.
Those four well-known historical figures are not alone. All successful people have mastered the cycle of creating the results they desire and this doesn’t just apply to making money, this applies to creating the body you desire also. (See the picture of this cycle on the front cover of my book below.)
When you have the desire, the excitement and the determination to achieve your ideal weight, then you can take action and start to see your transformation to your ideal weight in the physical world.
The journey to creating MindBody FX began after I started wondering why some of my coaching clients were successful in reaching their health and fitness goals, while others were not. As I researched the common denominators among those who got the results they desired, I realized that their success hinged on their mindset; people who were committed to reaching their goals on the deepest level invariably achieved them, while those who were held back by deeply ingrained behaviors did not.
To learn more about this strategy, you can find it in my book The MindBody FX Lifestyle: Mastering the Mind-Body Connection for Permanent Weight Loss on page 30. And you can download the entire book for FREE right now just by going to this link and telling me what your biggest frustration is with weight loss and diet programs.
Get your FREE Book & Audio here => http://www.mindbodyfx.com/free-diet-ebook1/
As a special bonus you’ll also get to download one of my audio programs entitled Discover the Missing Link to Weight Loss!
Be sure to leave me your comments after reading the book and listening to the audio.
Those of you living with a significant other, children and/or parents can really help make a difference in their lives. Additionally, there is strength in numbers; if your entire family is motivated to follow these healthier eating habits, you’re more likely to be successful in achieving your ideal weight and have optimal health and wellness.
Pick a time to have all family members sit down and discuss the changes that need to be made to help improve the quality of your lives. Have each member give input about specific changes they’re willing to make or be responsible for.
2. Eat a rainbow of fruits and vegetables daily.
3. Have each family member make a new healthy recipe each week.
4. Have younger children help make dinner by measuring ingredients, stirring the soup, or getting the pot and pans out of the cupboard.
5. Take the kids with you grocery shopping and have them choose the vegetables they like. Create a fun game by having them name the fruits and vegetables.
6. Grow some of your own food, whether just an herb in the kitchen window, a few patio potted tomatoes, or vegetables mixed in with your flower garden. It’s a great way to educate your children on food and where it comes from by having them grow their own!
7. You’ll be giving your children the gift of health for life by teaching them to eat healthy. Children pick up on any of the anxiety you may have about food. This is key in helping your children avoid the childhood obesity epidemic that is currently plaguing our society.
8. At mealtimes, presenting good, healthy, natural foods is a great way to help children with food choices. As long as there are plenty of options, they’ll listen to their bodies and choose the foods they like best.
9. To encourage young children to eat these healthier foods, pay particular attention to presentation, color and texture. Cut the foods into funny shapes, make a funny face or play a game while eating to keep it fun.
10. A question to ask each of your family members at the beginning of your meal is, “What was the best part about your day?” This begins the mealtime on a happy note and everyone has a chance to participate. You may be surprised to find how much more enjoyable your meals will be.
Use the examples I have provided or create your own. The most important thing is getting your children and your entire family involved with eating healthy!
I’ve written about this before; how foods made with highly processed white flour and white sugar have been stripped of all fiber and nutrients. Here are some additional white foods that you should also avoid: white pasta, white rice, white bread, anything that is made with white flour and anything made with refined white sugar.
You are probably familiar with the reasons why when you’re trying to lose weight that it’s good to avoid white foods, as they are starchy and have high glycemic levels.
Now it may be true that white bread and 100% whole grain bread both contain carbohydrates … but the white bread is a very high glycemic index carbohydrate. And truth be known; white bread is not all that different, nutritionally than a chocolate bar!
The study found that just eating more carbs doesn’t increase heart health risks, but it’s the type of carbohydrates eaten that are strongly linked to the risk of heart disease in women.
Here are some whole food choices; brown rice, full grain breads, green leafy vegetables, yams, colorful veggies and fruit!
When you are choosing your whole foods, try when possible to buy them from a local farmer or farmers market, and choose organic when available. It is wonderful when you can support your community and fill your body with toxins.
“Why is it so hard to give up a cheeseburgers and fries?”
I was reading yesterday in Oprah’s Health, how a cheeseburger is like heroin to some people!
Yes that’s right, heroin and it went on to say that fast food is like a “Drug”.
So how are you feeling now about your fast food drive thru’s?
While doing research on lab rats they found that when rats were given the chance to eat an unlimited supply of salty, sugary and fatty foods they gained more weight than those who did not have an unlimited supply of junk food!
As the rats became obese, they had diminished pleasure sensors in their brains, causing them to eat even more junk food! And when the researchers took away the rats’ access to junk food, and instead gave them more nutritious foods … the rats simply refused to eat for up to two weeks!
While I was reading this, my thoughts continued to go to the obesity epidemic that we are plagued with, especially with children who are growing up with fast foods as the norm.
This epidemic is not going to go away until there is greater awareness in the general population. And you may ask, what can I do? Start with yourself and your family to become more aware of what you are eating, and be more mindful of making healthier choices. If you choose to go to a fast food restaurant, be sure to look over the nutrition facts before selecting the item you are going to order.
Things can change, one person at a time!
I was reading an article today posted on mns.com about healthy aging. It discusses all the things that age us, many you will be surprised to learn of.
Now, we all know that sweets are not good on our waistline right. But did you know that sugar can actually age you? That’s right, those sweet treats are making your skin dull and wrinkled. So if achieving your ideal weight isn’t enough, maybe the fear of wrinkles, will help you to cut back on sweets.
This is what msn.com had to say today about how sweets can age your skin.
‘A sugar-packed diet can take its toll on your waistline, but now experts also believe it can make your skin dull and wrinkled too. To blame is a natural process known as glycation, in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (AGEs, for short). The more sugar you eat, the more AGEs you develop; these damage surrounding proteins like collagen and elastin, which keep skin firm and elastic. Once damaged, springy and resilient collagen and elastin become dry and brittle, leading to wrinkles and sagging. These aging effects start at about age 35 and increase rapidly after that, according to a study published in the British Journal of Dermatology.‘
Now giving up sugar completely is not necessary, but you do want to reduce it, both to avoid wrinkles and have the healthy body you desire.
Apparently American’s consume 31 teaspoons of sugar a day, that’s the equivalent of 465 calories. Now sugar is not just in sweet foods, it is hidden in a lot of other foods too.
Read your labels and watch for ingredients such as; sucrose, maltose, lactose, glucose, dextrose, fructose anything that ends in – ose, is a sugar. Maltodextrin, mannitol, cane sugar, fruit juice concentrate, maple syrup, molasses, turbinado, corn syrup, high fructose corn syrup, they’re all sugar as well.
If you want to lose weight and slow down aging you need to read food labels, to be aware of just how much sugar can be found in the foods that you eat.
There’s always a new one isn’t there?! For a while it was the low-carb craze that was the hottest fad diet around for weight loss. Maybe you’ve tried Atkins, South Beach or The Zone. Perhaps you’ve even tried diets with packaged foods and/or shakes to lose weight.
There’s just so many of them out there, it’s no wonder we’re all so confused! Should you follow low-carb, low-calorie, or low-fat, or is there a new gimmick that’s supposed to help you lose weight (and look as hot as the models that advertised them)?
I’ve struggled with my weight and I must admit, I tried many of these fad diets too. But I found that I just don’t do well with deprivation. Sometimes I just really want to enjoy a Dairy Queen ice cream cone.
Now I was able to lose some weight with some of these fad diets, but it always came back (plus some) once I resumed ‘normal eating.’
Here are a few of the fad diets I’ve tried over the years, see how many you’ve tried:
• Low-carb diet
• Low-fat diet
• Liquid diet (protein shakes)
• Grapefruit diet
• Detox diet
• Cabbage Soup diet
Since then I’ve learned that losing weight (permanent weight loss anyways) requires more than just following a specific diet. The key is overcoming the barriers that are standing in your way (both mentally and physically) and then you need to create a plan that will become a lifestyle plan, so that when you do lose weight, it doesn’t come right back on.
Join me tonight on my free Global Weight Loss Day Tele-seminar and I will talk about what it takes to lose weight and keep it off permanently! It starts at 5pm PT/8pm ET, there are still a few spots left so register now at http://GlobalWeightLossDay.com.
Discover the missing link to weight loss, it’s within your reach!