tag:blogger.com,1999:blog-26003445183649971982024-03-12T19:08:10.232-06:00Refuse to DietAfter nearly 40 years of failed diets I made an important discovery--mindset and weight loss go hand in hand...in fact, what I put in my head has more impact on my weight than what I put in my mouth! By changing my thinking I have lost 120lbs and am in a better state of health and fitness than I had been in decades! I share my weight loss tips and hope to hear your weight loss successes too! You really can
lose weight through positive thinking!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.comBlogger554125tag:blogger.com,1999:blog-2600344518364997198.post-35620575719916742532012-07-16T10:02:00.000-06:002012-07-16T10:02:05.036-06:00Stay Alive Don't Eat and DriveOf course we all know that we should not drink and drive. Over the last couple years we have also been educated on the dangers of texting while driving. But what about eating and driving--we do it, but here's why we should curb that habit (pardon the pun)...<br />
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Just like texting, eating and driving is a distraction. Let's stay focused on our driving and what is going on around us rather than adding another distraction. Even for those who can multi-task, multi-tasking behind the wheel is just not safe.<br />
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Are you more apt to have an accident while eating and driving then if you were focused completely on the road? You bet, but the reason I am challenging all of us to not eat behind the wheel is because it packs on the pounds which will cause more people pain, suffering, and ill health.<br />
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I was talking to a friend of mine last night who is a former truck driver. The conversation drifted to eating and driving and he told me that he used to be 100+ pounds heavier when he was a truck driver. Sure he ate junk food when he stopped for meals, but most of those pounds were because he was eating WHILE driving. He had bags of food right by the gear shift where they were easy to reach. <br />
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<div style="font-family: "Trebuchet MS",sans-serif;">
I too was a closet car eater.</div>
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Sometimes it was because it felt "safe" because I thought no one
would see me. Other times it felt convenient, because I was in a hurry
to get somewhere and didn't think I had the time to stop and eat a "real
meal." Other times it was because I was on a long drive and I was using
food as a way to keep myself awake. This all developed into a bad habit
that applied fat directly to my waist, hips, and thighs...along with
embarrassing food stains and a messy car strewn with empty bags that I couldn't possibly have eaten all by myself. Yet, of course, I was alone in the car, without anyone to blame by me, myself, and I.<br />
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My pledge to myself is to stop this unconscious eating in the car. If you are like most of us who are overweight, then you probably have some unconscious eating habits, too. Spend the next week being extra focused on WHERE you are eating and see if you find yourself chowing down while parked behind the wheel.<br />
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If you find that your car is not a mobile snack shack, then notice where or when you are eating unconsciously and use that information to help become more aware of your eating. Awareness along often brings about easy weight loss, because awareness is the first step to change.<br />
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For those of you who find the car is your favorite place for fast food then I hope you will join me in the <b style="color: blue;">Stay Alive Don't Eat and Drive challenge!</b>Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com3tag:blogger.com,1999:blog-2600344518364997198.post-86472941979976445852012-04-13T19:04:00.003-06:002012-04-13T19:11:01.757-06:00Easter Egg on Your Face?Easter is over and the candy aisle at my local supermarket are stocked with 70% off items. Boy, in the past I would have totally stocked up.<br /><br />I had to laugh as I watched a couple--both thin, by the way--having loads of fun "stocking up."<br /><br />The big difference was they were buying 1 bag of candy and a couple Cadbury eggs--not lots of bags and the entire stash of eggs!<br /><br />This is how people who are thin think and behave. A good lesson for me.<br /><br /><div style="text-align: center; font-weight: bold; color: rgb(51, 51, 255);"><blockquote><span style="font-size:180%;">Chocolate freezes, right?</span></blockquote></div><br /><br />The funniest part was the guy actually suggested they get another bag--"it will freeze, won't it?" I couldn't resist and said, yes it freezes, but it will never make it to the freezer. The lady totally busted up and he said, "You're right, it probably won't make it through the weekend!"<br /><br />The biggest difference isn't that they don't enjoy eating candy, it is they know it is not the best decision for their body and that they will regret it later. They will feel physically ill and so they choose to restrict what they bring into the house as a way to do a favor to themselves.<br /><br />Pretty smart.<br /><br />Do yourself a favor, and follow their example for weight loss success!<br /><br />To your healthy, energetic and slender body--you deserve it!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-445098258023032012-04-04T15:46:00.000-06:002012-04-04T15:46:00.430-06:00Facebook vs Blog for Weight Loss Success CommunityI'm curious. Do you like Facebook?<br /><br />Do you use it for more than sharing photos and thoughts with friends and family?<br /><br />Do you connect with other people, people you maybe have not met before?<br /><br />If you are reading weight loss success blogs, like this one, would you be interested in information on Facebook also. Would you prefer to see information on Facebook (if so, why) or do you like finding blogs that are independent of the big FB...does it make a difference at all to you?<br /><br />You see, I have a Facebook page...I actually "claimed" the <a href="http://www.facebook.com/RefuseToDiet">Refuse To Diet</a> name quite some time ago, but just recently built a page on it. I'd love to know what you think...<br /><br />Things I like about Facebook:<br /><ol><li>it is super easy to share inspiring thoughts and messages from lots of great leaders. Since mindset is so important for weight loss success, I like to follow people who are positive thinkers, who uplift and empower us.</li><li>it is easy to put up quick snippets<br /></li></ol>Things I'm not thrilled with about Facebook:<br /><ol><li>it is easy to get lost and spend a lot of time there wandering the maze of interesting (and mundane) thoughts</li><li>it changes all the time...maybe I'm showing my age, but do we really HAVE to change everything so often--it gives me a headache, makes me frustrated...and I feel dumb. None of those things are good for my weight loss success</li></ol>Which camp are you in: Facebook Fanatic or Foe?Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com5tag:blogger.com,1999:blog-2600344518364997198.post-29989713295436794652012-04-03T15:36:00.004-06:002012-04-03T15:45:31.119-06:00Weight Loss Blogs Not Created EqualI noticed today that I have not been doing a good job of keeping my blogroll up. Truth be told, I haven't been blogging as much as in the past, so I guess that should not be a surprise.<br /><br />What is a surprise is how many of the blogs are no longer active. Hmm.<br /><br />Why is that a surprise?<br /><br />After all, achieving weight loss success is something that most people just can't maintain...it takes work...so does blogging about it (or about any topic for that matter.)<br /><br />Some of the blogs that were pretty active in the past have converted to just being a vehicle to sell this pill or that potion. In other cases the person has moved on to a different topic.<br /><br />I have found a few new blogs that are active that I enjoy. Most notably, <a href="http://www.keepingthepoundsoff.com/">Keeping the Pounds Off</a>--which celebrates Jane's 220 pound loss--CONGRATS Jane!<br /><br />The funniest "weight loss success" blog that I found is obviously filled with content from a 'robot' as opposed to a real, live, human-type being of flesh and blood (sometimes we have more flesh than we want, but better than a bot any day when it comes to understanding food issues!) The headline for the latest post reads "County Boards are bloated and Refuse to Diet"--HA! Great title, but hardly relevant!<br /><br />So thanks to the REAL people like Jane who are out there, blogging, spreading the word, getting healthy, and commenting on other REAL blogs!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com1tag:blogger.com,1999:blog-2600344518364997198.post-57204980835131542432012-03-27T15:29:00.002-06:002012-03-27T15:39:44.289-06:00Measured Success for Weight LossI'm thinking about the different ways we can measure for our weight loss success. In this case, not measuring our bodies, but measuring what we take in to our mouths.<br /><br />You know I Refuse to Diet and that diets don't work, so before you start thinking I'm just talking about a diet by another name, hear me out!<br /><br />I'm not talking about measuring as a way of limitation--that would be a diet.<br /><br />I'm saying we should measure because if we honestly look at what we are eating and drinking, most of us don't know what a "serving" is! By measuring we can train ourselves to what a serving looks like in our glass or on our plate, and to what a serving feels like in our bellies!<br /><br />Of course we do not have to measure every morsel that goes into our mouths for the rest of our lives. On the other hand, it doesn't hurt to double check ourselves once in a while, especially if we find our clothes are getting a bit tighter and yet we feel like we have not changed our eating patterns.<br /><br />Realize that what a restaurant serves is usually considerably more than a serving's worth, so we don't want to eat restaurant portions all the time. However, restaurants also measure what they serve. That way they know how many patrons they can serve and they can stay on their financial budget.<br /><br />Measuring what we eat and drink can keep us honest with ourselves. It is another tool that we can use to keep our eating at a conscious level. It allows us to be in control and to make the choices about what we eat, and how much.<br /><br />Give yourself a chance to have weight loss success by measuring--at least once in a while--to be sure you are heading down the right path and making healthy choices!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com2tag:blogger.com,1999:blog-2600344518364997198.post-46718945861805816882012-03-26T15:24:00.002-06:002012-03-26T15:30:31.379-06:00Facebook and Refuse to DietI just published <a href="http://www.facebook.com/RefuseToDiet">Refuse to Diet's Facebook</a> page. I've had the name for a while, but never did make it public. So today I was playing with the Timeline layout and created a cover image for Refuse to Diet...<br /><br />What do you think?<br /><br />Are you all interested in communicating on Facebook, do you prefer Blogs like this one, going to the stand alone website (<a href="http://www.RefuseToDiet.com">RefuseToDiet.com</a>), or ???<br /><br />I know we all have limited time...so where to our allotted internet time?<br /><br />Gosh...that sounds oddly like a diet, doesn't it!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-20245124046669004212012-03-05T09:18:00.006-07:002012-03-05T09:47:39.393-07:00Weight Loss Success Journey NOT Paved with Diet SodaDiet soda is not the fantastic beverage for weight loss success that many (especially the makers) would like you to believe. I've said it before. I'll say it again. For most* people it does no good, and for many it causes harm. Because it has zero, or close to zero, calories many people drink it without thinking about all the chemicals they are putting in their bodies. And again because it has few calories people seem to think it is actually good for them--or at least won't make them fat!<br /><br />Study after study is showing that these thoughts are wrong. This is marketing at its worst. It is on a par with marketing cigarettes as cool while knowing they cause lung cancer.<br /><br />Think diet soda will make you thin? Then why are so many people who drink it obese? And they didn't just start drinking it...many of them have been drinking it for YEARS...all the while packing on more pounds.<br /><br />Diet soda is not the answer.<br /><br />According to a new article posted on Yahoo, more and more people are coming forward to admit they are <a href="http://health.yahoo.net/experts/dayinhealth/diet-soda-addictive">addicted to diet soda. </a><br /><br />Whether diet soda is technically an "addiction" or really a habit is still under debate.<br /><br />Addiction definition from <a href="http://en.wikipedia.org/wiki/Addiction">Wikipedia</a>:<br /><br /><blockquote style="font-family:courier new;"><span style="font-size:100%;">Historically, addiction has been defined as physical and/or psychological dependence on psychoactive substances (for example alcohol, tobacco, heroin, caffeine and other drugs) which cross the blood-brain barrier once ingested, temporarily altering the chemical milieu of the brain. <span style="color: rgb(255, 0, 0);">Broadly, addiction is defined as the continued use of a mood altering addictive substance or behaviours despite adverse consequences.</span></span></blockquote><span style="font-weight: bold;">Drinking as little as one diet soda a day is linked to a variety of "adverse consequences" including </span><span style="color: rgb(51, 51, 255); font-weight: bold;">Heart Attack and Stroke, Kidney Trouble, Preterm Deliver, and yes, Weight Gain</span><br /><br />The article continues:<br /><blockquote style="font-family: courier new;">Wouldn’t it be ironic if instead of helping you lose weight, diet sodas had the opposite effect? A study at the University of Texas Health Science Center at San Antonio found that compared to those who drank no diet sodas, study participants who did had a 70 percent greater increase in waist circumference; worse, drinking two or more diet sodas daily led to ballooning waist circumference that was 500 percent greater than those who drank none. </blockquote>For years I've been advising against diet sodas for people on a health journey and for those who want to have weight loss success, I am not the only one. The 'Eat This, Not That' guy David Zinczenko wrote an article "<a href="http://health.yahoo.net/experts/eatthis/truth-about-diet-soda">The Truth About Diet Soda</a>" back in December 2008.<br /><br />Don't think you have to be "perfect" to have weight loss success. Focus on being HEALTHY first and you will achieve the right weight without damaging your body and healthy in the long-run by following some low calorie diet plan that includes unhealthy choices.<br />----<br /><span style="font-style: italic;font-size:78%;" >*I say "most" because I there are few rules that can be applied to literally every person on the planet, but in all honesty I have not seen a single report that diet soda is helpful to anyone. However, there may be a person who is diabetic for example who for whatever reason cannot give up soda 100% and therefore chooses a diet soda. I still do not buy into the soda being "good" for them, or not causing them harm, but the choice is certainly theirs to make.</span>Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-39107632045670128512012-01-31T07:27:00.005-07:002012-01-31T07:37:44.025-07:00Don't Hold Your BreathWe breathe by nature. We don't have to think about it.<br /><br />What would happen if we didn't breathe?<br /><br />Of course, if we could hold our breath long enough we would die. But long before that we would be building up the supply of carbon dioxide in our system. Carbon dioxide is the waste product we exhale.<br /><br /><span style="color: rgb(204, 0, 0);font-size:130%;" ><span style="font-weight: bold;">Carbon dioxide is also the chemical the food industry uses to put the "POP" into our soda--the bubbles.</span></span><br /><br />Just another reason to forgo soda...<span style="font-weight: bold; font-style: italic;">why do we drink something that is going to put more waste product into our body</span>. That's <span style="font-weight: bold; color: rgb(204, 0, 0);">kind of like eating...</span>well a special ingredient that was featured in a recent, popular book and movie!<br /><br /><a href="http://en.wikipedia.org/wiki/Carbon_dioxide">Wikipedia</a> has more information about carbon dioxide and how it works in our body, and how it is used in products today.<br /><br />Seriously, soda just adds chemicals, sugar and gas to our system...and many have caffeine on top of that. All of this does lead to more cravings (the sugar-free kind is shown to make us want more sweets and to become accustomed to sweeter foods.)<br /><br />I'm not saying it is easy! I think I am actually fortunate that I am allergic to Aspartame...that really helped me to kick the diet soda habit. Since I knew I didn't want to be drinking all that sugar I switched to water (okay, and coffee!) years back.<br /><br />I still love my coffee and I have a soda once in a blue moon...but mostly I drink lots, and lots, of water! I attribute much of my weight loss success to this healthy habit.Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-6530759726084498602012-01-30T13:27:00.003-07:002012-01-30T13:46:45.717-07:00For Weight Loss Success Ditch the SodaI’ve written about this before, but a lot of people don’t believe me that a key to weight loss success is to stop drinking diet soda.<br /><br />No, I’m not telling you to load up on the sugary stuff--it isn’t good for you either:<br /><br /><ul><li>Drinking soda is shown to <span style="color: rgb(204, 0, 0);">increase the amount of fat on your organs,</span> which is a bigger threat to your health than the fat on your hips.</li><li>Sodas (and some sports drinks) contain lots of chemicals that can cause <span style="color: rgb(204, 0, 0);">nerve disorders, memory loss </span>and skin problems. </li><li>Sodas contain GMO ingredients—high-fructose corn syrup is bad for our health for many reasons, but there are unknown risks that we face when we drink it (most sodas are sweetened with this man-made poison.) GMOs are a new addition to our diet, only appearing in the 1990s, and the long-term effects are still unknown, but recent studies are suggesting they may contribute to <span style="color: rgb(204, 0, 0);">disease, premature aging, and infertility.</span></li></ul><br />Read more: http://health.yahoo.net/experts/eatthis/3-shocking-soda-facts<br /><br />Don’t switch to diet soda—there are plenty of studies that show the <span style="font-weight: bold; font-style: italic; color: rgb(204, 0, 0);">artificial sweeteners are even worse!</span><br /><br />Of course, moderation is the best course. If the thought of going without a soda entirely is going to send you on a binge, then allow yourself a little now and then.<br /><br />For your weight loss success (and overall health) stop drinking soda (or at least start weaning yourself off) and you can easily drop weight—or you can eat more, either way, you win!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com2tag:blogger.com,1999:blog-2600344518364997198.post-75593797607947739742012-01-26T07:51:00.002-07:002012-01-26T08:12:22.752-07:00Weight Loss Success Despite No to Workout (or Desire to!)Some days on my weight loss success journey are harder than others. And sometimes the idea of working out exhausts me. When that happens, I ask myself a question before moving on.<br /><br />Could this "exhaustion" be mental or emotional rather than physical? If I wasn't exhausted before the idea of a workout then the answer is almost always <span style="color: rgb(255, 0, 0); font-weight: bold;">"YES!"</span><br /><br />Rather than appealing to my intellect with all kinds of facts about how exercise will actually energize me, or if I want to be healthy I have to move my body (all true), I fight fire with fire--I go for an emotional response.<br /><br />No, I don't yell or cry, cajole or beg, but I apply my <span style="color: rgb(0, 0, 153); font-weight: bold;">'1 jumping jack approach.'</span> Somedays, it is literally, <blockquote style="font-style: italic; font-weight: bold; color: rgb(51, 102, 255);"><span style="font-size:130%;">"OK, so just do 1 and if you are still exhausted you can quit"</span></blockquote>...and somedays I repeat <span style="font-style: italic;">"and 1 more...and 1 more...and 1 more"</span> until I have completed a good healthy workout!<br /><br />This morning part of me wanted to do my 15 minute routine, but another part of me clearly did not. 3 minutes in and that part was ready to quit. So I told myself "1 more set, then if you really want to stop, you can." Suddenly, I was at 10 minutes, so I said, "awesome! 2/3 of the way there, you can do 5 more minutes!" <span style="font-weight: bold; color: rgb(153, 51, 153);">And I did.</span><span style="color: rgb(255, 153, 0);"> </span><span style="font-weight: bold; color: rgb(255, 153, 0);">:-)</span><br /><br />This journey to health and permanent weight loss success is not a straight line. Sometimes we have to learn how to maneuver <span style="font-weight: bold; color: rgb(51, 102, 255);">our hearts and minds, as well as our bodies,</span> along the path.Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-2996598992665287592012-01-14T20:20:00.003-07:002012-01-14T20:27:35.227-07:00Time Flies is Weight Loss Success ChallengeThe fact that time can go whizzing by, hour by hour, day by day, week by week, etc by etc, is a huge challenge for us when we are trying to have weight loss success.<br /><br />As an example I found myself noting: Gosh, it has already been a week since my last post, where on earth does the time go?<br /><br />The same could be said about not having eaten in hours and therefore I am ravenous...which leads to making unhealthy food choices.<br /><br />Time flying by is also a good reason to make an appointment with yourself to move your body first thing in the morning--then the moving you do during the day is a bonus!<br /><br />Of course it is also important to move throughout the day...studies show that sitting all day not only makes us fatter, but can lead to all sorts of diseases, including cancer. And they are not talking about cancer of the buttocks, as appropriate as that might be.<br /><br />What are your health-wise time saving tricks? I'd love to hear them and promise I'll pass them on--giving you full credit, of course!<br /><br />Let's all commit to taking control of our lives and our time in order to achieve the weight loss success we all deserve!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com2tag:blogger.com,1999:blog-2600344518364997198.post-31847125821667710162012-01-06T13:10:00.002-07:002012-01-06T13:14:16.880-07:00Weight Loss Success Tip: Do a Little DanceThe most important thing to remember about moving our bodies for our weight loss success is to have fun! I've been playing in the pool this week and a friend of mine was so excited because she got a workout in by dancing around the house!<br /><br />What you do is not nearly as important as just doing something. Do something you enjoy. It can be the same thing every day or it can be different.<br /><br />One of the reasons dancing works so well for weight loss success is that you can vary it so easily! Just change the music and you tend to move differently. So enjoy lots of different songs--long and short.<br /><br />Get down tonight!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-71729751268183221712012-01-03T17:11:00.001-07:002012-01-03T17:14:29.059-07:00True Weight Loss Success Goal is NOT to Lose WeightI know it sounds like I am quite confused, because I know that all of us on the weight loss journey want to lose weight, or keep off the weight we have already lost. So how can I say that true weight loss success goal is NOT to lose weight?<br /><br /><div style="text-align: left;"><span style="font-size:130%;"><span style="font-size:100%;">Easy.<br /><br />Because it is not.<br /><br />At least not entirely.</span><br /></span></div><br /><span style="font-weight: bold;">The best measure of weight loss success is not the weekly or monthly results of pounds lost, therefore it stands to reason that those pounds should not be the goal either.</span><br /><br />The best measure of our success is our long-term results. Yes, that does include the pounds of fat that we dropped on the side of the road during the journey, but it goes so much further than that.<br /><br />While we are shedding fat we also want to be increasing our muscle and improving our lung capacity. A toned, energetic, healthy body is the best measure (and goal) of weight loss success.<br /><br />Don’t focus so hard on losing pounds…they are too easily found again! Put your attention on the true weight loss success goals—improved health, increased mobility, better flexibility, increased strength, greater endurance, feeling better physically and emotionally, added energy, increased confidence, and an appreciation for your own worth.Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com2tag:blogger.com,1999:blog-2600344518364997198.post-78646478783395597502012-01-02T18:54:00.002-07:002012-01-02T19:18:18.254-07:00Weight Loss Success Resolutions for 2012Resolutions are not really my thing. They remind me too much of diets--which are definitely not my thing! That being said, so many people believe in resolutions and that the best thing to drop unwanted pounds is to write resolutions for weight loss success I decided to give it a go.<br /><br />I actually made 12 weight loss success resolutions. Seems like an appropriate number for 2012. I know that by following these resolutions my health will be better.<br /><br />I divided my resolutions into 3 categories with the most important category being having the right mindset for weight loss, followed by resolutions for moving my body in order to have weight loss success and finally (and arguably least important) resolutions about what goes into my mouth.<br /><br />But don't look for a list of specific exercises I will do, or a list of foods I will eat, or a list of foods to avoid. All of my resolutions deal with attitude, because I know that my positive attitude is much more important for my weight loss success than following a litany of rules and regulations about how much/when/where I will exercise or eat.<br /><br />If you want to read the full resolutions, you can hop over to my main site <a href="http://refusetodiet.com/weight-loss-success-resolutions-2012">RefuseToDiet.com</a>.<br /><br />I'd love to hear about your weight loss success resolutions--or if you didn't make any resolutions I'd love to hear what your thoughts are about them and how your weight loss journey is going!<br /><br />To a healthy, happy New Year!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-74404060954503394832011-10-28T08:37:00.003-06:002011-10-28T08:46:46.748-06:001st Colorado Birthday for MomOkay, it was a couple days ago...but still...<br /><br />My mom just moved to Colorado this summer. I've been encouraging it for several years now and finally she decided it was the right time. The state gave her a glorious autumn, as we often have, and she marveled at the colors and the warm sunshine and that we were grilling the 3rd week in October (she loves my grilled chicken!)<br /><br />Then came her birthday and a big winter storm. Fortunately for us, we were all saved from the power outages that resulted from an unusually heavy, wet snow...and many broken branches and trees across town.<br /><br />So going out to eat to celebrate was taken off the table and instead we opted to eat in. We brought over a big pot of chili, some corn bread and vegetables and pie. See...I really do refuse to diet!<br /><br />One of the best things about my mom being here, for my eating habits at least, is that she actually needs to gain weight. Sounds funny, right? Well, her appetite is small, so it forces me to slow down. Pretty much if I am finished she'll stop eating. Since I don't want to eat MORE, I have taken to putting my fork (or spoon) down and pausing much more frequently. I still eat more than she does (it would be hard NOT to) but this is a good habit for me to develop. And it allows me to enjoy things like cornbread and pie...all things in moderation, right? Right!<br /><br />Now I just need to remember to practice it even when I'm not eating with Mom!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-6185502213208959572011-10-02T10:16:00.004-06:002011-10-02T10:25:35.151-06:00Weight Loss MealsI know a lot of people tell you to avoid all carbohydrates if you are trying to lose weight. I do not believe that is a healthy path to be on...nor is it realistic, even if they mean "starches" rather than true carbohydrates.<br /><br />Instead, eat foods that provide you a balance of nutrients for optimum health. Give yourself a break--not every meal has to be perfectly balanced...look at what you eat on the whole. So in a given day or week are you eating enough fruits and vegetables, are you getting in healthy fats, etc.<br /><br />Eat consciously, mindfully, rather than distractedly or unconsciously.<br /><br />And include some carbs (yes, even "starches") in your menus. They help us to feel satisfied and avoid feelings of deprivation which can lead to binges later.<br /><br />For example, for our mid-day meal today (it will be our main meal, which is common for us on Sundays these days since Mom has moved to town) we are having pork roast (very lean), baked potatoes and steamed broccoli. Yummm! Yes, there will be butter on the potatoes (I like my broccoli plain, thank you, but others in the family will add butter to their broccoli.) Or I may use EVOO and some Bragg's liquid aminos...I like that combination and it is healthier than butter.<br /><br />And for dessert we have fresh strawberries...maybe the last of the year. :-(<br /><br />What are you having to eat? Are you making a healthy choice today? Why or why not...no judgment, just want you to think about it and make the choice on a conscious level. There is nothing inherently wrong with making some unhealthy choices--as long as you recognize what you are doing and are in control.Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com4tag:blogger.com,1999:blog-2600344518364997198.post-15107872896431608242011-10-01T13:43:00.001-06:002011-10-01T13:47:34.414-06:00Weight Loss Affirmations: Cravings<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CUsers%5CLAURIE%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" href="file:///C:%5CUsers%5CLAURIE%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx"><link rel="colorSchemeMapping" href="file:///C:%5CUsers%5CLAURIE%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml"><!--[if gte 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</style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal">I use affirmations for many aspects of my weight loss success and general health, including helping me to deal with cravings. If you find you are craving foods that maybe aren’t the best, most healthy, choices then try using these weight loss affirmations to help keep YOU in control.</p> <p style="font-weight: bold; color: rgb(51, 51, 255); text-align: center;" class="MsoNormal"><span style="font-size:130%;">My body craves foods that nourish it.</span></p> <p class="MsoNormal">This is a reminder that our body does know what it needs and that we can listen to it. Our bodies truly will guide us to make healthy choices when we learn to stop and listen and distinguish between what our bodies want and what our emotions are driving us to eat.</p> <p style="font-weight: bold; text-align: center; color: rgb(51, 51, 255);" class="MsoNormal"><span style="font-size:130%;">I eat foods that nourish my body and my mind.</span></p> <p class="MsoNormal">While not specifically addressing cravings, this affirmation programs our mind about the types of foods we are intending to consume.</p> <p style="font-weight: bold; color: rgb(51, 51, 255); text-align: center;" class="MsoNormal"><span style="font-size:130%;">The foods I eat nourish my body and my mind.</span></p> <p class="MsoNormal">On the surface this may seem to be saying the same thing as the previous affirmation, but the subtle difference speaks to the intention behind the affirmation. Notice the subject in the earlier affirmation is “I”…so the affirmation is about what I am doing. The subject in this affirmation is “The foods.”</p> <p class="MsoNormal">The earlier statement empowers <span style="font-style: italic;">US</span> to eat (only? Mostly?) nourishing foods. The latter affirmation gives <span style="font-style: italic;">the food we eat </span>nourishing power.</p> <p class="MsoNormal">Choose affirmations that feel good to you (even if they are a bit awkward to say at first) and that give the message you really want to internalize. Sometimes we have to sit with the affirmation and say it aloud a few times to really hear the difference.</p> <p class="MsoNormal">No matter how the affirmations start, be willing to let them evolve over time. What feels right now, may not be what you need in a few months—or even a few minutes. </p>Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com4tag:blogger.com,1999:blog-2600344518364997198.post-71821915058087435332011-09-22T09:43:00.001-06:002011-09-22T09:53:29.088-06:00Caregivers Gaining WeightI was at a meeting for caregivers the other day and several of the women there mentioned that they were upset at themselves for the extra 15 pounds they are carrying.<br /><br />We are all caring for ailing parents which is a challenge and is emotionally taxing.<br /><br />Of course it is important that we take care of ourselves and our own health--for us, our families and the loved ones we are caring for. It won't help any of us if we, the caregiver, end up sick and needing to receive care!<br /><br />Naturally then <span style="font-weight: bold;">it is important that we have healthy habits if we want to have a healthy life</span>. What is not important is how many pounds we weigh or what size we are.<br /><br />I found that many of us are carrying excessive weight because of emotional eating--using food for reasons other than the fuel we need. Certainly food can (and arguably should) play a roll in our celebrations and social events, but we need to learn to feel our feelings and express them rather than stuffing them down with a side of extra large fries or a pint of ice cream (my personal favorite.)<br /><br />This is especially true when we are in stressful, emotionally charged situations. We don't want to gain additional weight...and if we have put on some extra padding we want to <span style="font-weight: bold;">halt that trend</span>.<br /><br /><div style="text-align: center;"><span style="font-weight: bold; color: rgb(0, 102, 0);">Becoming aware of what we are doing and beginning to eat consciously is a start. </span><br /></div><br />By recognizing that we are reaching for food instead of allowing the tears to flow <span style="font-weight: bold;">we give ourselves the opportunity to choose</span>. And we must make that choice daily, in fact, we must make that choice multiple times each and every day.<br /><br />This is a time for us to be gentle on ourselves. We are human and if we are emotional eaters, by golly we are probably going to overeat at times like these. But we deserve to recognize what is going on and<span style="font-weight: bold;"> stop beating ourselves up</span> over it!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-45140045047417388042011-09-10T11:42:00.005-06:002011-09-10T12:01:08.887-06:00Focusing on Gratitude Today and AlwaysI know I have been away from Refuse to Diet a lot...things have been quite busy here in Loveland. And I have so much to be grateful for. Since tomorrow is the 10th anniversary of 9-11 it seems appropriate to really express my gratitude for all the many blessings in my life. If you are a regular reader of mine, then you know that I believe what we focus on we will get more of...so let's focus on our many blessings rather than our short-comings.<br /><br />I am grateful for the health in my body and my mind.<br />I am grateful for my loving family.<br />I am grateful for the peace in my heart, in my body and in my land.<br />I am grateful for the abundant fresh and healthy food I have at hand.<br />I am grateful for all the wonderful people who have helped me to have this fantastic life.<br /><br />I am also grateful to have been a co-author of the original<br />The Gratitude Book Project® and as a way for us to express our gratitude to so many others, we have teamed up and written a new eBook that we are giving away as a token of our love, gratitude and appreciation. This book is timed to commemorate the 10th anniversary of 9-11 and it is filled with stories of heroes, from 9-11 (including my own mother) and from countless other events of less infamy but no less importance.<br /><br />Please watch this poignant video by one of my co-authors and then click the link below to claim your complimentary copy of The Gratitude Book Project: A Celebration of Personal Heroes<br /><br /><br /><iframe src="http://www.youtube.com/embed/H8zSkryKr1k?rel=0" allowfullscreen="" frameborder="0" height="345" width="560"></iframe><br /><br />Thanks Mom, and all the other heroes out there.<br /><br />Get your copy of this <a href="www.TheGratitudeBookProject.com">eBook</a> today, and please share it with your heroes.Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-64909064225064239782011-07-01T06:28:00.001-06:002011-07-01T06:31:30.915-06:00ApologiesI've had a few friends of Refuse to Diet wonder where I have been of late, so I want to apologize for my absence. I have family matters that are requiring a lot of my attention at the moment and I just don't have much "free time" to spend writing about weight loss success at the moment.<br /><br />I love you all and hope your journey is going well and I hope things settle down here soon and I can rejoin the community.<br /><br />In the meantime--think healthy thoughts, make small changes, and be gentle on yourselves!<br /><br />To your healthy, energetic, slender body--you deserve it!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com2tag:blogger.com,1999:blog-2600344518364997198.post-38516730985434359772011-04-19T08:20:00.003-06:002011-04-19T08:36:05.074-06:00Weight Loss Success Comes from Small Changes Not Massive OverhaulWhen we want to drop pounds we often think we have to make massive changes in our lives.<br /><br />That thought alone is often enough to keep us stuck. We don't want to have to make these big, radical adjustments. Change can be scary and truth be told...it is hard to do.<br /><br />It isn't will power, either. We are genetically programmed to follow routine. Oh there are some people who roll with change better than others. And there are areas that we may be okay with change and upheaval and other areas where the thought of change induces stress. And for most of us with weight loss challenges, changing our food and exercise routines seems like it is changing our entire lives. After all the time, energy and focus of our lives often revolves around food--the choosing, buying, preparing, cleaning up after on top of the eating of it.<br /><br />To have weight loss success we do not have to make huge adjustments. In fact success is guaranteed if you focus on making small, small, small (did I say small?) changes that you can absolutely stick to.<br /><br />How many times have you promised to "be good" and stick to this or that diet? And how many times did it work for a while, maybe a day or couple of days or even weeks...only to come crashing down on you because you just couldn't keep it up? That's what I thought.<br /><br />That's because you tried to make too big a change. I know. I've done it too. Often.<br /><br />That's why I finally declared I Refuse To Diet!!! And that made the difference.<br /><br />Sure I've made changes in my eating, I make healthier choices more consistently. But I'm not perfect--and I don't have to be! And I didn't start off with radical shifts. I started off with a very small, laughably small change that I new would be simple to keep. In fact, it was so easy that part of me thought it wasn't worthy and it would take forever to lose the excess pounds! But I knew I had tried the other methods in the past and while I might have had short-term success it all came rebounding back like I had a homing beacon glued to my thighs.<br /><br />So I started small. And it worked! So I added another small change. And so, and so on. In the process I have rebuilt my health; I lost almost 100 pounds in a single year; I can do more and more every day.<br /><br />The irony was that when I thought 1-2 pounds a week was too slow and I had to find a faster way to lose weight, I stayed stuck as a morbidly obese person. Once I took the focus off the weight loss and instead focused on healthy choices (and deciding that I deserved a healthy body) the weight started to drop off.<br /><br />Now when I hit a point where I am struggling, I go back to the basics. Where is my attitude and what small change can I make that I can stick to?Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com4tag:blogger.com,1999:blog-2600344518364997198.post-71333022682639782262011-04-18T08:13:00.002-06:002011-04-18T08:26:29.107-06:00Measuring Weight Loss SuccessI know I've said this before, but it is important to repeat because it really goes against what so many people think/believe about achieving weight loss success.<br /><br /><span style="font-weight: bold;">Do not measure your weight loss success by the number on the scale!</span><br /><br />At least, not entirely.<br /><br />I know how gratifying it can be to see the number on the scale drop when our goal is to lose weight. I also know how frustrating it can be to have the number hover, drop just a little, or even go up when we are doing "everything right," making healthy choices about eating, exercise and working on our mindset.<br /><br />Truth is, sometimes you are redistributing your weight. So the scale won't show any difference or not enough difference in the "right" direction.<br /><br />This is why we have to change our mindset about losing weight successfully--it is not just about dropping pounds. Our mindset must shift to one of gaining health.<br /><br />My friend Cathy was telling me how frustrated she was. She looked in the mirror and couldn't see any improvement. (2 issues there, but that's a different story.) And she was working out and making healthy food choices and she "only" lost 1 pound in the last week.<br /><br />Of course I could lecture forever about 1 pound is a very healthy weight loss rate in a week (isn't that what the experts tell us) but when we want to drop weight it just doesn't feel satisfactory at all.<br /><br />What Cathy did next though was a great way to shift her mindset. She decided to try on clothes that she couldn't get on last month.<br /><br />Guess what? They fit! Even though she hadn't lost a lot of pounds, her efforts ARE paying off. Not only is she actually getting smaller, she is much more fit than she was a month ago.<br /><br />Objective measures of weight loss are tools...but we must use several different tools because any one by itself does not reveal the entire picture.<br /><br /><span style="font-weight: bold;">Keep taking the steps to achieve health and your weight loss success is guaranteed!</span><br /><ol><li>Love & accept yourself where you are right now</li><li>Shift your mindset about weight loss</li><li>Eat consciously</li><li>Get up and move every day</li></ol>To the healthy, energetic, slender bodies we deserve!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com3tag:blogger.com,1999:blog-2600344518364997198.post-26227260783399996272011-04-17T11:33:00.004-06:002011-04-17T12:08:45.270-06:00Stress: Weight Loss Challenge #1The biggest weight loss challenge in my books is stress.<br /><br />Why stress?<br /><br />Stress leads to<br /><ul><li>Unconscious eating</li><li>Emotional eating</li><li>Holding onto weight</li><li>Fatigue</li><li>Feeling out of control</li><li>Physical illness</li></ul>Many of these things are intertwined so you may feel fatigue and overeat to help give your body energy, or you may feel overwhelmed and eat to calm your emotions.<br /><br />Not all stress is "negative" or "bad." <span style="font-weight: bold;">We cannot live a completely stress-free life</span>. Some very happy events can be quite stressful--but that doesn't mean we want to forgo the experience.<br /><br />Examples of "happy", "positive" or "good" stress:<br /><ul><li>Weddings (or yourself, your child or a good friend)</li><li>Birth of a child</li><li>Starting a new job</li><li>Going on an exciting trip</li><li>Returning to school</li></ul><br />There are of course many other types of positive stress, but you get the idea. These events are some of the things that make life sweet, so we don't want to avoid them.<br /><br />But as sweet as the events are, sometimes we react to the stress in an unhealthy way--like overeating.<br /><br />So <span style="font-weight: bold;">stress itself is not actually bad for us</span>...it is the way we choose to react to that stress. This is part of the challenge of shifting our mindset for weight loss.<br /><br />The trick then is to<span style="font-weight: bold;"> react to stress in a healthy way</span>--whether the stress is a "positive" or "negative" event.<br /><br />I have been reminded over and over again in my own life that I have a deep pattern (aka "a rut") that I have carved out over the years of turning to food when I feel stressed. Even today I hear the voice in my head say, "ice cream--you can have it, you'll feel better."<br /><br />The truth is while I am eating the ice cream I may temporarily divert my attention from the stressful event if I allow myself to focus entirely on the ice cream. This is super conscious eating...knowing that it is a temporary diversion and choosing to enjoy the ice cream.<br /><br />OK, that can work, but...<br /><ol><li>if I grab the ice cream and am thinking about the stressful event or just stuffing the food down my throat without enjoying it then I am not reducing my stress</li><li>if I beat myself up afterwards, then I am just adding to my stress, so it backfires.</li><li>if I get upset later that I'm not successfully losing weight (presuming that is my goal) then I have not really done myself a service.</li><li>the stressor is still there and now I have just added to my habit of eating for emotional reasons which doesn't serve me in the long-run either<br /></li></ol>On the other hand if I want to temporarily divert my attention from the stressful situation by playing with the dog, driving in the country and enjoying the scenery, playing a game on the computer, walking around the block, meditating, listening to music or any number of other things, I have achieved the diversion without adding sugar/calories/poor food choices to my day and <span style="font-weight: bold;">I have taken a step at digging myself out of my unhealthy rut.</span><br /><br />Since<span style="font-weight: bold;"> stress--all by itself--can cause us to hold onto our body fat </span>(look, I can't explain why this is...but it is probably some survival of the fittest thing...I just know from personal experience it happens) we deserve to then minimize our unhealthy choices when we are under stress.<br /><br />By making <span style="font-weight: bold;">unhealthy eating choices--that can be over eating and also restrictive dieting-</span>-we add more stress to our bodies.<br /><br />Making healthy choices and eating well-balanced foods that fuel our bodies and our brains and moving our bodies to keep all the blood and oxygen flowing we reduce our stress.<br /><br />And by meditating we also reduce our stress. <a href="http://refusetodiet.com/resources/cds/">Meditations </a>can be formal, focus on your breathing types of things or they can be walking and focusing on the surroundings.<span style="font-weight: bold;"> Meditation is simply quieting the mind chatter. </span><br /><br />Try a variety of things to reduce your mind chatter and make healthy choices about food and moving your body and you will reduce the negative effects of stress on your body. <span style="font-weight: bold;">The result will be greater weight loss success </span>and overall health and wellness.<br /><br />If you'd like to try meditation but are not sure where to start, take a look at some of these <a href="http://refusetodiet.com/resources/cds/">resources </a>as a starting place.Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0tag:blogger.com,1999:blog-2600344518364997198.post-29393776189994852332011-04-11T19:35:00.002-06:002011-04-11T20:39:51.788-06:00Weight Loss Success Foods That Boost Your SpiritsIn your effort to have weight loss success have you gone on a diet, only to<span style="font-weight: bold;"> feel like one of the Dwarves…maybe Dopey, but definitely a little Grumpy?</span><br /><br />You are not alone!<br /><br />Between feeling deprived and actually BEING deprived of certain nutrients, it is common that we get grumpy, or sad, or a myriad of other emotions.<br /><br /><span style="font-weight: bold;">Can anything be done about it?</span><br /><br />Of course! Refusing to diet is part of the solution—because going on a diet we will feel deprived. Maybe not the first couple days or maybe even weeks, but at some point we just are feeling like we are getting the foods we want.<br /><br />But <span style="font-weight: bold;">declaring “I refuse to diet” does not mean that we don’t want to lose weight successfully. </span>It just means that we make smart choices about our food intake and moving our bodies. These choices include honoring our feelings and getting the nutritional support needed to help keep our emotions balanced.<br /><br /><span style="font-weight: bold;font-size:130%;" >Foods to Choose to Improve your Mood:</span><br /><br /><span style="font-weight: bold;">Healthy Fats: </span>especially the Omega 3 fatty-acids which include things like flaxseed; fish: salmon, trout, mackerel, tuna; nuts, especially walnuts. These fats also help our body lose weight and help us to feel more satisfied, so be sure to include some healthy fat in your menu plan.<br /><br /><span style="font-weight: bold;">Vitamin B6 and C:</span> These two are both critical for our bodies to produce serotonin, the “feel good” hormone. B6 is found in a variety of foods like red bell peppers (a personal favorite), spinach and nuts. Vitamin C of course is found in citrus but also in cantaloupe, strawberries, broccoli and those red bell peppers I love!<br /><br /><span style="font-weight: bold;">Vitamin B12:</span> B12 is believed to combat both fatigue and depression. B12 is only found in animal products. You can get ample B12 by eating low fat dairy products but if you are vegan you will definitely need to take a supplement.<br /><br /><span style="font-weight: bold;">Vitamin D:</span> depression is often a symptom of not enough Vitamin D. Most of us can get enough by getting out in the sun about 20 minutes (more or less depending on your coloring) a day without sunscreen.<br /><br /><span style="font-weight: bold;">Carbohydrates: </span>carbs have gotten a bad rap in the weight loss world, many people think we need to cut them out completely, but if we do that we lose out on a lot of really good nutrition. And carbs really are the fastest way to fuel your brain and create serotonin. The problem is we generally grab SIMPLE carbs which just cause a rapid spike in our blood sugar which is followed by a big crash. We just can’t successfully lose weight if we are on that simple carb blood sugar roller coaster. Instead choose complex carbohydrates like whole grains.<br /><br /><span style="font-weight: bold;">Weight Loss Tip: </span>to get the benefit of the carb and keep it working for you longer, always eat a small amount of protein with your carbs. My friend Dr. Linda has told me even a few almonds will do the trick!Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com1tag:blogger.com,1999:blog-2600344518364997198.post-2676430231254617782011-03-30T08:11:00.007-06:002011-03-30T09:07:02.383-06:00Weight Loss Tip for Emotional EatersOne of the biggest challenges we face as emotional eaters is developing new skills, tactics and strategies to handle our emotions rather than eating.<br /><br />Stuffing our feelings down with a side of our favorite food is a habit that we have to break in order to have permanent weight loss success. Not an easy thing to do.<br /><br />We may backslide from time to time...even after a long period of success. This does not mean that we as human beings are failures, just that we are human!<br /><br /><span style="font-weight: bold; color: rgb(0, 102, 0);">Weight Loss Tip</span>: write down several options that you have for dealing with emotions and keep that list handy--we must learn to express our emotions, to get them out...and to learn that it is safe to do so!<br /><br /><span style="font-weight: bold; color: rgb(0, 102, 0);">What should be on the list? </span><br /><br />The specifics of your list must be up to you. No one else can tell you what to write on your list, because no one else knows how you feel and what will help you. There are no "shoulds," as in specific things that belong on the list or do not belong on the list.<br /><br />That being said I have a couple <span style="font-weight: bold;">general rules or guidelines </span>that I suggest you follow for the permanent mindset shift that you need for weight loss:<br /><br /><ol><li><span style="font-weight: bold;">Avoid having food items on the list</span>--not even healthy substitutions. This doesn't do anything to break the habit of eating to deal with emotions. It doesn't retrain our brain or our bodies if we grab a low-calorie something (including carrot sticks!) instead of a pint of ice cream. </li><li><span style="font-weight: bold;">Vary the time required</span>: sometimes you might only have (and need) a 10 second diversion. Other times you might need a minute, or 5, or 10 or 30...sometimes a quick attention snap is all we need (and all the time we have!) to make a conscious choice rather than grabbing something to eat without thinking. At other times we can, need to and deserve to take a longer, slower approach to the emotional issue at hand.<br /></li><li><span style="font-weight: bold;">Give yourself options</span>. Even when coming up with things to do in different time frames, try to come up with at least 2 different things. Not all activities are suitable for the office, for example, and not all activities will feel right at the given time.<br /></li><li><span style="font-weight: bold;">Mix up the solution type.</span> Don't have everything on your list be physical--there will be times where you are not up for a physical solution. On the other hand, don't merely list things that involve talking or are only solitary. By increasing the variety of solutions you increase your chances for success! </li><li><span style="font-weight: bold;">Gather your tools.</span> This is basically the Boy Scout motto of Be Prepared. If your list includes going for a walk then you need to have walking shoes available otherwise you will be creating an excuse why you can't do the substitute activity and be more apt to just eat...even if you don't consciously go through the thought process. If you need a timer, a picture that helps calm you, music, whatever it is you need...have various tools with you at work and at home and in your car so you can tap into the strength of your list!<br /></li></ol><span style="font-weight: bold; color: rgb(0, 102, 0);">Some Suggestions for Your List</span> (borrow any that feel good, disregard the rest!)<br /><br />10 second solutions: count to 10; primal scream (either silent or vocalized); squeeze a stress ball; scrunch up your face & stick out your tongue<br /><br />One minute wonders: close your eyes & take 5 or 6 deep belly breaths; shadow boxing; dance; get up & slam a door or throw a pillow; laugh; pet the dog/cat; think about someone you love; visualize the person who is stressing you as a little child; throw a tantrum (not a real one--but get your body involved in expressing your anger/fear/hurt)<br /><br />Longer remedies: go outdoors & throw rocks as hard/far as you can; go for a walk around the block/building; meditate (5 min/15 min or longer); listen to your favorite album; engage in a hobby; work on a puzzle; lift weights; dance; laugh; sing; get out in nature; play with your kids/pet<br /><br /><span style="font-weight: bold; color: rgb(0, 102, 0);">Keep it Handy</span><br /><br />Now that you have your list of things you can do instead of eating when your emotions are hitting hard post it on your refrigerator and/or pantry...wherever your comfort food resides.<br /><br />Keep a copy in your wallet or purse.<br /><br />Have a copy at your desk at work so if you are tempted to hit the snack machine you see it first.<br /><br />Make a copy for your car so you see it whenever you are tempted by the drive through or you are going grocery shopping.<br /><br />Sometimes you don't even need to review the list--especially after you have been at this for a while--just seeing the piece of paper and knowing what is on it may be enough to help you make the shift you need to avoid emotional eating.<br /><br /><span style="font-weight: bold; color: rgb(0, 102, 0);">Last, but not Least: REFER TO THE LIST</span><br />Just writing it down may feel good at the time, but it won't have a lasting effect. To have permanent weight loss success we have to make changes in our behavior...and this is a way to make some small yet very powerful changes that WILL result in a healthier you--if you use it.<br /><br /><span style="font-style: italic; font-weight: bold;">This is just a tool...and tools don't do the job by themselves, they rely on the user to pick them up and put them to work!</span>Laurie Tossyhttp://www.blogger.com/profile/16435739968905733384noreply@blogger.com0