I 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.
I am grateful for the health in my body and my mind.
I am grateful for my loving family.
I am grateful for the peace in my heart, in my body and in my land.
I am grateful for the abundant fresh and healthy food I have at hand.
I am grateful for all the wonderful people who have helped me to have this fantastic life.
I am also grateful to have been a co-author of the original
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.
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
Thanks Mom, and all the other heroes out there.
Get your copy of this eBook today, and please share it with your heroes.
Showing posts with label celebrations. Show all posts
Showing posts with label celebrations. Show all posts
Saturday, September 10, 2011
Monday, February 14, 2011
Happy Valentines Day Gifts: Sweet or Sour
Since Valentines Day is about love we tend to shower our loved ones with sweet gifts--often literally filled with sugar and other things that maybe aren't in our best interests. So a sweet gift can easily turn sour--if it is received in the wrong way.
I'm not one to say you can't have sugar ever...and I for one have no intention of giving up chocolate entirely. In fact, I don't believe in having a list of "forbidden foods" because I know how that just makes us psychologically just want it even more.
However, buying sweets simply because it is Valentines Day is less about a conscious, love-filled gift and more about a marketing ploy.
What does Valentines Day really mean to you? Is it about feeling loved by a significant other or by family members? Will you feel loved if you receive a card? a phone call? a nice dinner out? a box of chocolates? a dozen roses? a diamond necklace?
Let your loved one know how you will feel special on this special day--and other ones, too. Unless you let people know what YOU want then you will be subject to what they THINK you want...and those thoughts are generally influenced by marketing efforts from companies who are selling things that they want you to believe will make you happy.
Don't expect people to be able to read your mind--as much as they love you and no matter how long they have been in your life. If you are trying to lose weight and having chocolates around will make it harder for you to make healthy choices so you'd rather not have them in the house--let your voice be heard. On the other hand, if NOT receiving chocolates will make you feel deprived then your loved ones deserve to know that, too!
This is about asking for the kind of support that works for YOU, because each of us operates just a little bit differently based on our biology and more importantly based on our upbringing--all the messages we got growing up.
It can be hard for others to know what we want when we have declared we are intending to lose weight. Will they be accused of trying to sabotage our efforts if they buy us candy? Will they be accused not loving us if they do?
Instead of leaving them guessing and risking buying us a gift that was intending to be loving but leaves us with a sour feeling, figure out what you would like and ask for what you want. This is an excellent exercising for us to express our desires. It is something that most of us are not really good at. Sometimes we aren't good at asking for it because we don't think we are worth it...we are so good at putting others first that it is hard for us to accept that we can be first. Sometimes it is hard for us to ask because we've bought into the idea that "they should just know what I want" even though that is often a moving target! We might not even be aware of what we want--so how the heck can we expect someone else to figure it out???
If you really love chocolate but know that more than one piece sets you off on a binge...then maybe you request a piece of really, really special chocolate from a fancy store rather than a box of ho-hum chocolates from Wal-green's. For me, a really good piece of chocolate allows me to savor it and appreciate it and make a conscious choice about eating it, whereas a big box of chocolate tends to send off physical and mental cravings and before I know it I have eaten way more than I intended.
Or if you aren't a chocoholic like me and can keep it in the house, then be sure to specify what you like so that when you do choose to indulge you get the absolute best satisfaction. In other words, if you love the dark chocolate caramels then you don't want a box filled with milk chocolate creams! You might eat them, but you won't have that same satisfaction, so eat what you really love. You'll actually end up consuming less!
If you don't want chocolates around then think of other gifts that you'd prefer. They don't have to be expensive gifts like jewelry or short-lived ones like flowers (although those are nice, too!) Sometimes the best gifts are inexpensive like a homemade card or a poem. Always the sweetest gifts are the ones that are thought-full: a great book for a reader, a journal for a writer, a photo in a nice frame for the desk at work, a compilation of favorite songs for your ipod for relaxation or working out to...or having the car cleaned, serviced and tires rotated for the busy commuter!
The bottom line is we must learn to love ourselves enough to know that we deserve our health and happiness--and gifts that we really want. So we must love ourselves enough to learn to express our needs.
I'm not one to say you can't have sugar ever...and I for one have no intention of giving up chocolate entirely. In fact, I don't believe in having a list of "forbidden foods" because I know how that just makes us psychologically just want it even more.
However, buying sweets simply because it is Valentines Day is less about a conscious, love-filled gift and more about a marketing ploy.
What does Valentines Day really mean to you? Is it about feeling loved by a significant other or by family members? Will you feel loved if you receive a card? a phone call? a nice dinner out? a box of chocolates? a dozen roses? a diamond necklace?
Let your loved one know how you will feel special on this special day--and other ones, too. Unless you let people know what YOU want then you will be subject to what they THINK you want...and those thoughts are generally influenced by marketing efforts from companies who are selling things that they want you to believe will make you happy.
Don't expect people to be able to read your mind--as much as they love you and no matter how long they have been in your life. If you are trying to lose weight and having chocolates around will make it harder for you to make healthy choices so you'd rather not have them in the house--let your voice be heard. On the other hand, if NOT receiving chocolates will make you feel deprived then your loved ones deserve to know that, too!
This is about asking for the kind of support that works for YOU, because each of us operates just a little bit differently based on our biology and more importantly based on our upbringing--all the messages we got growing up.
It can be hard for others to know what we want when we have declared we are intending to lose weight. Will they be accused of trying to sabotage our efforts if they buy us candy? Will they be accused not loving us if they do?
Instead of leaving them guessing and risking buying us a gift that was intending to be loving but leaves us with a sour feeling, figure out what you would like and ask for what you want. This is an excellent exercising for us to express our desires. It is something that most of us are not really good at. Sometimes we aren't good at asking for it because we don't think we are worth it...we are so good at putting others first that it is hard for us to accept that we can be first. Sometimes it is hard for us to ask because we've bought into the idea that "they should just know what I want" even though that is often a moving target! We might not even be aware of what we want--so how the heck can we expect someone else to figure it out???
If you really love chocolate but know that more than one piece sets you off on a binge...then maybe you request a piece of really, really special chocolate from a fancy store rather than a box of ho-hum chocolates from Wal-green's. For me, a really good piece of chocolate allows me to savor it and appreciate it and make a conscious choice about eating it, whereas a big box of chocolate tends to send off physical and mental cravings and before I know it I have eaten way more than I intended.
Or if you aren't a chocoholic like me and can keep it in the house, then be sure to specify what you like so that when you do choose to indulge you get the absolute best satisfaction. In other words, if you love the dark chocolate caramels then you don't want a box filled with milk chocolate creams! You might eat them, but you won't have that same satisfaction, so eat what you really love. You'll actually end up consuming less!
If you don't want chocolates around then think of other gifts that you'd prefer. They don't have to be expensive gifts like jewelry or short-lived ones like flowers (although those are nice, too!) Sometimes the best gifts are inexpensive like a homemade card or a poem. Always the sweetest gifts are the ones that are thought-full: a great book for a reader, a journal for a writer, a photo in a nice frame for the desk at work, a compilation of favorite songs for your ipod for relaxation or working out to...or having the car cleaned, serviced and tires rotated for the busy commuter!
The bottom line is we must learn to love ourselves enough to know that we deserve our health and happiness--and gifts that we really want. So we must love ourselves enough to learn to express our needs.
Thursday, November 25, 2010
Diet Nightmares of Thanksgiving Past
Today as I was making turkey soup (one of my favorite Thanksgiving activities) I flashed back to past Thanksgivings when I would deprive myself of foods I loved because I was dieting.
Particularly memorable was the very first Thanksgiving that I made on my own, in my apartment.
I was a sophomore in college and had been cast in a theater production (Boccaccio Rhythm Theater…a bawdy collection of stories based on Boccaccio’s Decameron from the 1350’s…yes, this was a musical based on the era of the Black Plague.) OK, so that’s a long side note, the point was we were required to be present for rehearsals the day before and day after Thanksgiving. Since it was 100 miles each way and I didn’t have a car, there was no way I could go home for Thanksgiving.
Thus my first Thanksgiving away from home, my parents came to see me, and I prepared the full feast. Turkey, mashed potatoes, stuffing, pumpkin pie (from fresh pumpkins) and a mock mincemeat pie for Dad, his favorite. I don’t remember what else I made, but there was ample food for probably dozens of people even though there were just 4 of us—but that’s part of the Thanksgiving tradition, right?
Sounds like a pretty good memory right? Everything turned out well, to my recollection.
The thing was, I wouldn’t eat a bite of it.
Because I was dieting.
You see, that summer I had gone on the now-infamous “liquid protein diet.” I drank less than 400 calories a day. I was coaching and teaching swimming, so I swam my laps and was in the water pretty much all day long. It worked. I ended up losing over 60 pounds by the time I was done—about 15 more than I should have as a matter of fact.
At the beginning of November that year I weighed in at 110 pounds. I thought I was still fat and I was determined not to gain the weight back. So when I was up to 113 pounds right before Thanksgiving I decided that I wouldn’t eat again until I lost the 3 pounds. This was actually the method the diet prescribed and boy, did I follow it to the letter.
But I couldn’t stick to it. Not for long. This is one of the very real reasons diets don't work. Because I never dealt with the emotional reasons behind my eating, I was destined to ultimately overeat and gain weight.
I’m not saying I’m perfect these days, but I’m sure a lot better! I eat for health and for pleasure…and, yes, sometimes I eat for emotional reasons even though I know that’s not the healthiest choice. Taking of the mantle of perfection has really been liberating for me and allows me to love myself as I am now and allows for me to grow and become even better in the future.
That is something I am extremely grateful for!
Particularly memorable was the very first Thanksgiving that I made on my own, in my apartment.
I was a sophomore in college and had been cast in a theater production (Boccaccio Rhythm Theater…a bawdy collection of stories based on Boccaccio’s Decameron from the 1350’s…yes, this was a musical based on the era of the Black Plague.) OK, so that’s a long side note, the point was we were required to be present for rehearsals the day before and day after Thanksgiving. Since it was 100 miles each way and I didn’t have a car, there was no way I could go home for Thanksgiving.
Thus my first Thanksgiving away from home, my parents came to see me, and I prepared the full feast. Turkey, mashed potatoes, stuffing, pumpkin pie (from fresh pumpkins) and a mock mincemeat pie for Dad, his favorite. I don’t remember what else I made, but there was ample food for probably dozens of people even though there were just 4 of us—but that’s part of the Thanksgiving tradition, right?
Sounds like a pretty good memory right? Everything turned out well, to my recollection.
The thing was, I wouldn’t eat a bite of it.
Because I was dieting.
You see, that summer I had gone on the now-infamous “liquid protein diet.” I drank less than 400 calories a day. I was coaching and teaching swimming, so I swam my laps and was in the water pretty much all day long. It worked. I ended up losing over 60 pounds by the time I was done—about 15 more than I should have as a matter of fact.
At the beginning of November that year I weighed in at 110 pounds. I thought I was still fat and I was determined not to gain the weight back. So when I was up to 113 pounds right before Thanksgiving I decided that I wouldn’t eat again until I lost the 3 pounds. This was actually the method the diet prescribed and boy, did I follow it to the letter.
But I couldn’t stick to it. Not for long. This is one of the very real reasons diets don't work. Because I never dealt with the emotional reasons behind my eating, I was destined to ultimately overeat and gain weight.
I’m not saying I’m perfect these days, but I’m sure a lot better! I eat for health and for pleasure…and, yes, sometimes I eat for emotional reasons even though I know that’s not the healthiest choice. Taking of the mantle of perfection has really been liberating for me and allows me to love myself as I am now and allows for me to grow and become even better in the future.
That is something I am extremely grateful for!
Monday, November 22, 2010
Thank God I'm Not Dieting
This is absolutely the worst time of year to try to diet. The sights and smells of food are everywhere, and the association of food with good times and family are so deeply entwined during the holidays that start this week and wend through December that it seems if you diet you are eschewing family not fat.
So what is a person to do? After all, studies show that the average American gains 5 pounds between roughly Thanksgiving and Christmas.
Do you give in and decide 5 pounds isn't so bad, I can get rid of that in the new year? Or do you manically cut calories wherever possible in the faint hope that you will be thankful to be "below average" for once in your life?
How about neither of those options?
Look, in the "old days" if I only gained 5 pounds over the holidays I would have been ecstatic! Geez...I was known to gain 20 pounds in a weekend--and it all seemed to land on my hips, overnight, just by looking at food much less eating it.
So how do we avoid packing on pounds without missing out on the holidays?
First make sure you don't label foods as off-limits or put them on some list titled "Forbidden Foods"...that is a path to disaster, if not now it will come back to bite you in your thighs later. By making favorite holiday treats taboo you just want them more...the little kid inside of you feels deprived and so you, at some point, when you least expect it, go off the deep end into the binge pool.
Instead, make sure you have lots and lots of healthier choices that you love as well. Make it easy to snack on those and to have flavorful, healthy choices available during meals. For example, I love grilled asparagus...so I splurge and got this vegetable I normally associate with springtime and will have it with my turkey. Notice I said, that you love! This isn't about having healthy choices that feel like punishment...if you hate brussel sprouts this is not the time to try a new recipe with them in it just because it is "healthy"!
Take what you like but leave the rest. If you are like me, there are some Thanksgiving traditions that you can do without. If you are the cook you might actually get away with not serving them...but if your least favorite is the apple of your honey's (or parents' or kids') eye then, guess what...you know you are going to have it around. Just because it is on the table doesn't mean it has to end up on your plate!
I might be brought up on charges of treason, but I really am not a big stuffing fan. People have told me I "have to" try their recipe...that if only I find the right recipe I will be a convert. I finally figured out that it is okay that I just don't like it...I don't "hate" stuffing, but I'd rather have my calories in the form of more mashed potatoes or pie...but that's just me.
Remember, this is not the last time you will have this meal, or this dish! In our age of convenience we do not have to relegate eating turkey and pumpkin pie to only Thanksgiving. When you reach for the cranberry relish or the sweet potato casserole or other treat, take a couple bites knowing that even if the unthinkable happens and there is no more that day, you can always get more!
Make it about people, not food. Connect with the people at the table more than the food on your plate. Holidays are about stories, about family, about friends. Yes, we share good food, but make the food the garnish while the "main course" is the conversation. And if you are talking and listening and obviously having a good time, chances are good no one will notice if you skip the seconds--including you!
This Thanksgiving, I am grateful that I have given up dieting. It didn't ever work for me...so why stress about it? Instead I focusing on what is really important. I'm going to savor the food I do eat and be grateful for its abundance; I will have some healthy food and some pie and ice cream too; I will eat comfortably knowing that there will always be more where that came from; and I will really connect with my loved ones this holiday season. That's a lot to be thankful for.
So what is a person to do? After all, studies show that the average American gains 5 pounds between roughly Thanksgiving and Christmas.
Do you give in and decide 5 pounds isn't so bad, I can get rid of that in the new year? Or do you manically cut calories wherever possible in the faint hope that you will be thankful to be "below average" for once in your life?
How about neither of those options?
Look, in the "old days" if I only gained 5 pounds over the holidays I would have been ecstatic! Geez...I was known to gain 20 pounds in a weekend--and it all seemed to land on my hips, overnight, just by looking at food much less eating it.
So how do we avoid packing on pounds without missing out on the holidays?
First make sure you don't label foods as off-limits or put them on some list titled "Forbidden Foods"...that is a path to disaster, if not now it will come back to bite you in your thighs later. By making favorite holiday treats taboo you just want them more...the little kid inside of you feels deprived and so you, at some point, when you least expect it, go off the deep end into the binge pool.
Instead, make sure you have lots and lots of healthier choices that you love as well. Make it easy to snack on those and to have flavorful, healthy choices available during meals. For example, I love grilled asparagus...so I splurge and got this vegetable I normally associate with springtime and will have it with my turkey. Notice I said, that you love! This isn't about having healthy choices that feel like punishment...if you hate brussel sprouts this is not the time to try a new recipe with them in it just because it is "healthy"!
Take what you like but leave the rest. If you are like me, there are some Thanksgiving traditions that you can do without. If you are the cook you might actually get away with not serving them...but if your least favorite is the apple of your honey's (or parents' or kids') eye then, guess what...you know you are going to have it around. Just because it is on the table doesn't mean it has to end up on your plate!
I might be brought up on charges of treason, but I really am not a big stuffing fan. People have told me I "have to" try their recipe...that if only I find the right recipe I will be a convert. I finally figured out that it is okay that I just don't like it...I don't "hate" stuffing, but I'd rather have my calories in the form of more mashed potatoes or pie...but that's just me.
Remember, this is not the last time you will have this meal, or this dish! In our age of convenience we do not have to relegate eating turkey and pumpkin pie to only Thanksgiving. When you reach for the cranberry relish or the sweet potato casserole or other treat, take a couple bites knowing that even if the unthinkable happens and there is no more that day, you can always get more!
Make it about people, not food. Connect with the people at the table more than the food on your plate. Holidays are about stories, about family, about friends. Yes, we share good food, but make the food the garnish while the "main course" is the conversation. And if you are talking and listening and obviously having a good time, chances are good no one will notice if you skip the seconds--including you!
This Thanksgiving, I am grateful that I have given up dieting. It didn't ever work for me...so why stress about it? Instead I focusing on what is really important. I'm going to savor the food I do eat and be grateful for its abundance; I will have some healthy food and some pie and ice cream too; I will eat comfortably knowing that there will always be more where that came from; and I will really connect with my loved ones this holiday season. That's a lot to be thankful for.
Friday, July 9, 2010
Dancing the Night and Fat Away
Last night the Celtic Rock group, The Elders, played in town. It was a fantastic night for the event...nice and cool which gave extra incentive to get up and dance!
I feel really fortunate to live in a town that provides fun entertainment during the summer for free. And at concerts like this where we are encouraged to dance we get entertained by the musicians and people watching and if we loosen our inhibitions just a little bit we can burn off a few calories at the same time without going to the gym!
Moving our bodies can be a lot of fun...and if you aren't able to get up and dance, then do what you can. Clapping and swaying to the music, stomping feet and waving arms in the arm all count as moving your body--especially compared to sitting like a log in front of the television.
And you also get at least a short walk in from the car to wherever you are seated...
Make events like this special. One family had a little table with candles and flowers...others at the top of the rise had pop-up rain/sun shelters...bring the kids and wear comfortable clothes.
One word of caution--at this event they were selling ice cream...and I'm sure most venues will have some great treat. You don't have to NOT have it...just make it a conscious choice and realize that you probably won't be dancing it off, even if you dance all night long. My friends bought some and shared it...that worked out really well. They all got some of the great treat, but no one got weighed down. One good thing about treats at these sorts of events...they come with portion control!
Enjoy the events, dance and get your oxygen pumping and muscles moving...and you'll go to sleep with a smile on your face...and maybe wake up with a little less fat on your body!
I feel really fortunate to live in a town that provides fun entertainment during the summer for free. And at concerts like this where we are encouraged to dance we get entertained by the musicians and people watching and if we loosen our inhibitions just a little bit we can burn off a few calories at the same time without going to the gym!
Moving our bodies can be a lot of fun...and if you aren't able to get up and dance, then do what you can. Clapping and swaying to the music, stomping feet and waving arms in the arm all count as moving your body--especially compared to sitting like a log in front of the television.
And you also get at least a short walk in from the car to wherever you are seated...
Make events like this special. One family had a little table with candles and flowers...others at the top of the rise had pop-up rain/sun shelters...bring the kids and wear comfortable clothes.
One word of caution--at this event they were selling ice cream...and I'm sure most venues will have some great treat. You don't have to NOT have it...just make it a conscious choice and realize that you probably won't be dancing it off, even if you dance all night long. My friends bought some and shared it...that worked out really well. They all got some of the great treat, but no one got weighed down. One good thing about treats at these sorts of events...they come with portion control!
Enjoy the events, dance and get your oxygen pumping and muscles moving...and you'll go to sleep with a smile on your face...and maybe wake up with a little less fat on your body!
Monday, July 5, 2010
Cool Treats for Hot Summer Weight Loss Success
Typically the 4th of July here is hot and we are looking for ways to stay cool...yesterday proved to be the exception as we huddled under umbrellas in our jackets in the pouring rain to watch the fireworks...which were delayed due to the storms...
Cold as we were, we just had to try our cool treats that turned out to be delicious and healthy, if not fully appreciated for their temperature!
These treats are easy to make and enjoy and can be made more (or less) healthy, suitable for adults or kids, depending on the ingredients you choose.
I'm talking popsicles, of course! But not the store-bought kind that is filled with high fructose corn syrup or other sweeteners. Try making your own instead, easily, so you have 100% control over what (and how much) goes into the cool treats.
You can buy popsicle molds at a variety of stores, or you can use paper Dixie cups for smaller servings or even ice cube trays. Simply insert popsicle sticks and you have a portable treat...or use the cubes in your water for summer refreshment!
So what ingredients to use? For the easiest popsicles, get 100% fruit juice, pour and freeze. I had a wonderful blueberry-pomegranate pop last night...yum...delicious and loaded with antioxidants and no added sugar.
Add fresh fruit (or for super easy, use already frozen) for fiber, texture and fun for the tongue.
Have more time and want to get creative? Make your own juices--with a squeezer or juicer. Add Stevia for zero calorie sweetness to lemon or lime based pops. Puree some fruits (fresh or frozen) for a creamier texture. Throw in a little raw (unsweetened) coconut for a tropical "punch."
Flavors can be consistent, complementary or contrasting. For example, using a sweet strawberry juice as a base...adding strawberries for a consistent taste, banana slices for complimentary flavor, or contrast the sweet juice with tart kiwi.
Of course, adults can add a splash of alcohol for a festive cube. It doesn't take much...and keep in mind that frozen alcohol still has calories and, well, alcohol.
The only thing that limits your popsicle is your imagination. You could even have a "Pops on Ice" party, with a variety of juices and ingredients all ready for guests to create their own. I suggest using small paper cups for this method...have each guest write their name on the cup before concocting their treat(s). Have this be the first thing folks do, then move on to the grilling and games and later in the day or evening you'll have flavor-filled cool-down treats made to order!
Thanks to Dr. Diana Hill for this inspiration!
Cold as we were, we just had to try our cool treats that turned out to be delicious and healthy, if not fully appreciated for their temperature!
These treats are easy to make and enjoy and can be made more (or less) healthy, suitable for adults or kids, depending on the ingredients you choose.
I'm talking popsicles, of course! But not the store-bought kind that is filled with high fructose corn syrup or other sweeteners. Try making your own instead, easily, so you have 100% control over what (and how much) goes into the cool treats.
You can buy popsicle molds at a variety of stores, or you can use paper Dixie cups for smaller servings or even ice cube trays. Simply insert popsicle sticks and you have a portable treat...or use the cubes in your water for summer refreshment!
So what ingredients to use? For the easiest popsicles, get 100% fruit juice, pour and freeze. I had a wonderful blueberry-pomegranate pop last night...yum...delicious and loaded with antioxidants and no added sugar.
Add fresh fruit (or for super easy, use already frozen) for fiber, texture and fun for the tongue.
Have more time and want to get creative? Make your own juices--with a squeezer or juicer. Add Stevia for zero calorie sweetness to lemon or lime based pops. Puree some fruits (fresh or frozen) for a creamier texture. Throw in a little raw (unsweetened) coconut for a tropical "punch."
Flavors can be consistent, complementary or contrasting. For example, using a sweet strawberry juice as a base...adding strawberries for a consistent taste, banana slices for complimentary flavor, or contrast the sweet juice with tart kiwi.
Of course, adults can add a splash of alcohol for a festive cube. It doesn't take much...and keep in mind that frozen alcohol still has calories and, well, alcohol.
The only thing that limits your popsicle is your imagination. You could even have a "Pops on Ice" party, with a variety of juices and ingredients all ready for guests to create their own. I suggest using small paper cups for this method...have each guest write their name on the cup before concocting their treat(s). Have this be the first thing folks do, then move on to the grilling and games and later in the day or evening you'll have flavor-filled cool-down treats made to order!
Thanks to Dr. Diana Hill for this inspiration!
Sunday, May 9, 2010
Happy Mother's Day: the Best Gift
Happy Mother's Day everyone! Whether you celebrate your mother or are being celebrated, make it a great day and give yourself and your family the best gift--the gift of health.
I'm writing this from my own mother's house...and I am feeling especially grateful for her presence. Having lost my dad 3 years ago (can it really be that long?) I am thankful for every day that I get to say I love you to my mom...even when she frustrates me or confuses me! I think it is easy for us to expect that they will always be there...even though in our heads we know that isn't reality, we tend to think of all the people in our lives this way. Our friends and loved ones will always be there...that's what we believe...until something comes up to slap us in the face to let us know that, at least in this physical world, that isn't how it works!
What you may not have thought about, is that is how people feel about you, too! People care about you and just expect that you are going to be there forever.
So, let's give each other the absolute best gift we can--the gift of health.
It is up to each of us to decide that we are worth taking the time to be healthy. The irony of this "selfish" decision is that by choosing to be healthy we are dramatically increasing the odds that we will be around longer for the ones we love...for the folks who want us around, and for those who depend on us being around.
This Mother's Day, take a walk together, laugh together. Celebrate each other, walk down memory lane. Take this opportunity to really connect with another human being... And of course, eat together, too.
Enjoy the fresh air, the flowers...and even the chocolates. A healthy, balanced life is not about giving up all treats forever...it is about taking small steps every day to improve your health...so enjoy a chocolate or two,just not the entire box!
To your healthy, energetic, slender body--this Mother's Day and every day!
I'm writing this from my own mother's house...and I am feeling especially grateful for her presence. Having lost my dad 3 years ago (can it really be that long?) I am thankful for every day that I get to say I love you to my mom...even when she frustrates me or confuses me! I think it is easy for us to expect that they will always be there...even though in our heads we know that isn't reality, we tend to think of all the people in our lives this way. Our friends and loved ones will always be there...that's what we believe...until something comes up to slap us in the face to let us know that, at least in this physical world, that isn't how it works!
What you may not have thought about, is that is how people feel about you, too! People care about you and just expect that you are going to be there forever.
So, let's give each other the absolute best gift we can--the gift of health.
It is up to each of us to decide that we are worth taking the time to be healthy. The irony of this "selfish" decision is that by choosing to be healthy we are dramatically increasing the odds that we will be around longer for the ones we love...for the folks who want us around, and for those who depend on us being around.
This Mother's Day, take a walk together, laugh together. Celebrate each other, walk down memory lane. Take this opportunity to really connect with another human being... And of course, eat together, too.
Enjoy the fresh air, the flowers...and even the chocolates. A healthy, balanced life is not about giving up all treats forever...it is about taking small steps every day to improve your health...so enjoy a chocolate or two,just not the entire box!
To your healthy, energetic, slender body--this Mother's Day and every day!
Friday, January 29, 2010
Weight Loss Tip: Celebrate Every Success—Even When You Feel Like *&^%
This week the focus has been on exercising even when you feel like *&^%...of course I’ve never been there ;-) We talked about the importance of having a mini workout, why you might be subconsciously not wanting to work out, about learning to read the messages your body is sending you and shifting your focus to help you feel mentally better as well as physically. These are all fantastic tools you can use on your weight loss journey.
Today I want to encourage you to celebrate all these successes...no matter how big or how small you think it is.
Even if the only exercise you did today is 5 minutes, I encourage you to celebrate it. If your first inclination was not to move at all, then you have made a step towards your weight loss goals which is awesome.
More important than that even is that you kept a promise to yourself!
How many times have you promised yourself that you would lose weight, eat right, exercise? And how many times have you broken that promise to yourself?
It is important that we develop a new habit...a habit of making small promises that we keep. That helps stop the little voice inside that reminds you of all the times you didn’t keep your promise.
A crucial element to the success of his new habit is celebrating your success at keeping the promise. Don’t choose to belittle your success by saying it was small or easy. Give yourself a big pat on the back, a round of applause! Woo Hoo! You are moving forward! You can do it! You ARE doing it! This time IS different!
Do something every day...even on days when you just don’t feel good...do some little something every day that moves you towards your health goals...and then CELEBRATE it! Build up that database of successes. Write it down so you remember later: Wow! Today I did 5 things that moved me towards my health goals. Or Fantastic—today I moved forward with my fitness goals!
When you move forward and take care of your body and treat yourself lovingly...you will naturally make more and more decisions that are healthy. You will choose better foods and choose to move—even just a few minutes more than you might have otherwise.
And as you learn to listen to your body you will know when you are truly sick and should just get back to bed—and that is to be celebrated too. By NOT listening to your body in the past you allowed it to get into the condition it is...by NOW listening to it, you can make dramatic, healthy improvements and you WILL achieve the healthy, energetic, slender body you deserve—and that is surely something to celebrate!
Today I want to encourage you to celebrate all these successes...no matter how big or how small you think it is.
Even if the only exercise you did today is 5 minutes, I encourage you to celebrate it. If your first inclination was not to move at all, then you have made a step towards your weight loss goals which is awesome.
More important than that even is that you kept a promise to yourself!
How many times have you promised yourself that you would lose weight, eat right, exercise? And how many times have you broken that promise to yourself?
It is important that we develop a new habit...a habit of making small promises that we keep. That helps stop the little voice inside that reminds you of all the times you didn’t keep your promise.
A crucial element to the success of his new habit is celebrating your success at keeping the promise. Don’t choose to belittle your success by saying it was small or easy. Give yourself a big pat on the back, a round of applause! Woo Hoo! You are moving forward! You can do it! You ARE doing it! This time IS different!
Do something every day...even on days when you just don’t feel good...do some little something every day that moves you towards your health goals...and then CELEBRATE it! Build up that database of successes. Write it down so you remember later: Wow! Today I did 5 things that moved me towards my health goals. Or Fantastic—today I moved forward with my fitness goals!
When you move forward and take care of your body and treat yourself lovingly...you will naturally make more and more decisions that are healthy. You will choose better foods and choose to move—even just a few minutes more than you might have otherwise.
And as you learn to listen to your body you will know when you are truly sick and should just get back to bed—and that is to be celebrated too. By NOT listening to your body in the past you allowed it to get into the condition it is...by NOW listening to it, you can make dramatic, healthy improvements and you WILL achieve the healthy, energetic, slender body you deserve—and that is surely something to celebrate!
Friday, January 22, 2010
Celebrate Your Weight Loss Success
So often in the past when I was trying to lose weight I would forget to celebrate my successes. Actually, it isn't that I would forget them, I completely discounted them! If I lost 5 pounds instead of being happy and congratulating myself on that accomplishment I would look at what I had left to lose.
That meant I was taking a positive event and turning it into a negative one!
Girl, did that have to change if I wanted to have permanent weight loss results!
I started creating a list of things that I can do to celebrate my health...and now I use those ideas to help celebrate all sorts of accomplishments.
It used to be the only way I could think of to celebrate was with food...kind of defeats the purpose if you celebrate losing weight by eating a pint of Ben & Jerry's!
Now I have a variety of ways to celebrate--from small ways to big ones. Some are free, others cost a little, and still others are "big ticket" celebrations.
Some are really quick, for an immediate reaction--a celebration could be as simple as "doing the happy dance" or telling a friend who will give you a high five! Other celebrations take a bit more time--maybe like a reward of a bubble bath, or a conversation with a friend over a pot of tea or coffee.
Some celebrations are quiet--time spent reading for example--while others are a bit noisier--like going out dancing.
And you CAN celebrate with food, too. It is about consciously choosing how you want to celebrate and determining what will serve you and your goals. So, it might be splurging on some delicious fruits or a fantastic dinner by candlelight...or going to a restaurant so you get the night off. Know that food can and should be a part of feeling good!
My challenge to you--write a list of at least 10 different ways you can celebrate your weight loss successes (or any success for that matter!) Make sure to have a variety of things...some big, some small, some free...then use that list. Who knows, you may find you have something to celebrate every day!
And come back here and let me know what some of your ideas were!
That meant I was taking a positive event and turning it into a negative one!
Girl, did that have to change if I wanted to have permanent weight loss results!
I started creating a list of things that I can do to celebrate my health...and now I use those ideas to help celebrate all sorts of accomplishments.
It used to be the only way I could think of to celebrate was with food...kind of defeats the purpose if you celebrate losing weight by eating a pint of Ben & Jerry's!
Now I have a variety of ways to celebrate--from small ways to big ones. Some are free, others cost a little, and still others are "big ticket" celebrations.
Some are really quick, for an immediate reaction--a celebration could be as simple as "doing the happy dance" or telling a friend who will give you a high five! Other celebrations take a bit more time--maybe like a reward of a bubble bath, or a conversation with a friend over a pot of tea or coffee.
Some celebrations are quiet--time spent reading for example--while others are a bit noisier--like going out dancing.
And you CAN celebrate with food, too. It is about consciously choosing how you want to celebrate and determining what will serve you and your goals. So, it might be splurging on some delicious fruits or a fantastic dinner by candlelight...or going to a restaurant so you get the night off. Know that food can and should be a part of feeling good!
My challenge to you--write a list of at least 10 different ways you can celebrate your weight loss successes (or any success for that matter!) Make sure to have a variety of things...some big, some small, some free...then use that list. Who knows, you may find you have something to celebrate every day!
And come back here and let me know what some of your ideas were!
Friday, November 27, 2009
Handling Holiday Feasting Regrets
Hopefully you don't have any regrets over how you spent your Thanksgiving holiday...presuming you are an American, or living in the USA...
After all, that was yesterday, and there is no point wallowing in thoughts of "if only" or "why did I?" Instead, enjoy with fondness the highlights of your day. Celebrations are a part of our lives and are to be enjoyed--before, during, and after!
But if you overdid it a bit...or more than a bit...with the feasting and festivities I do have a few tips for you on your weight loss journey.
If you ate a lot at one sitting...a very common behavior on this 4th Thursday of November...then you may find yourself a bit extra hungry today. On the other extreme, there are folks who ate so much they find themselves still full when they awaken on Black Friday...even if they don't get up at some unbelievable hour to hit the sales!
Another common feeling on the day after any feasting is to want more carbs...the devilish carb cravings can hit us hard when we've broken out of our usual pattern of eating.
The good news is no matter which of these maladies are striking you today, the solution is the same simple 3 steps:
After all, that was yesterday, and there is no point wallowing in thoughts of "if only" or "why did I?" Instead, enjoy with fondness the highlights of your day. Celebrations are a part of our lives and are to be enjoyed--before, during, and after!
But if you overdid it a bit...or more than a bit...with the feasting and festivities I do have a few tips for you on your weight loss journey.
If you ate a lot at one sitting...a very common behavior on this 4th Thursday of November...then you may find yourself a bit extra hungry today. On the other extreme, there are folks who ate so much they find themselves still full when they awaken on Black Friday...even if they don't get up at some unbelievable hour to hit the sales!
Another common feeling on the day after any feasting is to want more carbs...the devilish carb cravings can hit us hard when we've broken out of our usual pattern of eating.
The good news is no matter which of these maladies are striking you today, the solution is the same simple 3 steps:
- Don't think about what you did yesterday with regret. It is over, done, finished. Think about NOW.
- Eat lean protein with every meal today. Frequent mini-meals or snacks are your best bet. Having some left-over turkey is one good source!
- If you want to have other left-overs that are higher in simple carbs (like mashed potatoes and gravy, bread stuffing, rolls, or pumpkin pie) do so...just be sure to also have your protein first. This will help keep your blood sugar level, thereby reducing your carb cravings and keeping you from feeling famished.
Wednesday, October 21, 2009
When Clothes Are Too Big Because of Weight Loss Success
So what do you do when your clothes get too big because you have been successfully losing weight?
A "Twitter friend" yesterday sent out a Tweet that she had given away 119 pieces of clothing that are now too big for her. That is so fantastic! She felt really great for her weight loss of course, but she also felt fantastic that because she has been losing weight some other people are benefiting also! She is a great weight loss inspiration--I love that she was willing to give away clothes and that she is willing to help inspire others to succeed and give as well. (Thanks, Stacy--you rock!)
I know it is tempting to hang on to your "big" clothes. We've all been through the ups and downs of yo-yo dieting. When you are dieting you really want to hang onto clothes because you have proven to yourself that you will gain weight back.
That is why it is important to NOT diet. Your weight loss success will be long-term if you refuse to diet, as opposed to the short-lived successes we achieve with diets.
So keep one of your "big" outfits. Just one. Save it for days when you are feeling fat even after you have lost weight. You will be amazed at how good you will feel when you put on that pair of pants that used to be tight...and wow!...there are inches between the pant and you now...or they are falling around your knees!
Use them as a tool to help you remember your success...and take the classic "after" photo of the new you in those old pants--holding out the waistband!
As for the rest of the clothes...divide them into 2 piles.
The second pile--THROW AWAY!
OK, I'm not big into tossing things into the landfill if you can use it. But it is important you don't hang on to these things as clothes...so if you absolutely can't bear to just throw them away then cut (or rip) them up.
In the old days there would have been a "Rag Man" who would collect cotton and linen scraps. I don't think these guys exist any longer, but you can keep some pieces for rags instead of buying cleaning cloths or in place of paper towels.
Or if you are crafty, or a sewer, you might make some quilts or other projects out of them. Use them in a way to celebrate your weight loss success, so every time you look at that piece you bring joy and a sense of victory and accomplishment to mind. Or see if there is a quilting club in your town...you never know, they may be creating quilts for a cause and would be thrilled to receive your squares...
But don't hold onto them "just in case"...that part of your life is behind you. Look ahead to your new, healthy, energetic life.
Congratulations! You deserve it!
- Do you hang on to them, "just in case?"
- Do you throw them away? Burn them? Tear them into rags?
- Or do you give them away?
A "Twitter friend" yesterday sent out a Tweet that she had given away 119 pieces of clothing that are now too big for her. That is so fantastic! She felt really great for her weight loss of course, but she also felt fantastic that because she has been losing weight some other people are benefiting also! She is a great weight loss inspiration--I love that she was willing to give away clothes and that she is willing to help inspire others to succeed and give as well. (Thanks, Stacy--you rock!)
I know it is tempting to hang on to your "big" clothes. We've all been through the ups and downs of yo-yo dieting. When you are dieting you really want to hang onto clothes because you have proven to yourself that you will gain weight back.
That is why it is important to NOT diet. Your weight loss success will be long-term if you refuse to diet, as opposed to the short-lived successes we achieve with diets.
So keep one of your "big" outfits. Just one. Save it for days when you are feeling fat even after you have lost weight. You will be amazed at how good you will feel when you put on that pair of pants that used to be tight...and wow!...there are inches between the pant and you now...or they are falling around your knees!
Use them as a tool to help you remember your success...and take the classic "after" photo of the new you in those old pants--holding out the waistband!
As for the rest of the clothes...divide them into 2 piles.
- Anything in good condition
- Everything else
The second pile--THROW AWAY!
OK, I'm not big into tossing things into the landfill if you can use it. But it is important you don't hang on to these things as clothes...so if you absolutely can't bear to just throw them away then cut (or rip) them up.
In the old days there would have been a "Rag Man" who would collect cotton and linen scraps. I don't think these guys exist any longer, but you can keep some pieces for rags instead of buying cleaning cloths or in place of paper towels.
Or if you are crafty, or a sewer, you might make some quilts or other projects out of them. Use them in a way to celebrate your weight loss success, so every time you look at that piece you bring joy and a sense of victory and accomplishment to mind. Or see if there is a quilting club in your town...you never know, they may be creating quilts for a cause and would be thrilled to receive your squares...
But don't hold onto them "just in case"...that part of your life is behind you. Look ahead to your new, healthy, energetic life.
Congratulations! You deserve it!
Monday, October 19, 2009
Weight Loss Success While Visiting Family
My mother's 80th birthday is coming up, so I'll be heading to California for a visit.
My brother and I discussed having a party for her, but decided she would not really like that. She would rather the family visit. So we'll be there and enjoy a nice dinner out. Maybe I'll invite a few people over for cake and ice cream (my mom loves ice cream almost as much as I do...and she is a stick!)
I won't be there for long--just a couple of days, but in the "old days" even a short visit was enough to trigger stress and stress-eating. What is different now? How will I handle it so I don't go off the deep end and overeat?
The biggest difference of course is my mindset. One of the things that I do on a regular basis is affirmations. I affirm that I have a healthy body. I also affirm that I am a success. Pretty general, I know...but this really applies so well to weight loss. How?
How many times in the past have you beat yourself up for not sticking to a diet, or for overeating, or for not exercising? I lost count decades ago! By affirming that I am a success I install into my subconscious positive thoughts about my abilities--including my ability to stick with my health goals. This really helps stop the part of me that used to beat myself up. 1--it helps me remember the things I have done well, and reassures my mind that I can handle whatever comes my way.
The other mindset piece is that I let go of the restrictions of dieting. So I don't have to worry about whether or not I will be able to "resist" having a piece of cake or some ice cream. Heck I KNOW I will...so I am just going to enjoy it!
In the past, having a piece of cake would set me off on a binge and a cycle or regret and negativity. I would berate myself for being "weak" or not having "willpower." Well, it isn't about being weak or strong...it isn't about having willpower...it is about NOT dieting...it is about enjoying life and celebrating special occasions...and food is a part of celebrations.
I have found by giving myself permission to partake in the food aspect of celebrations the food no longer has the power over me. I have freed myself from the food demons by facing them and letting them free.
It is really ironic because I used to believe that if I didn't hold tight rein on them, I would blow up. Well, I tried to keep them clamped down, tightly squished into their little box...and I did "blow up" to 300 lbs. Now that I have given them a pardon, as it were, I have been able to drop 125lbs!
So my plan for the visit--enjoy my mom, enjoy the meals out, enjoy the cake and ice cream. Also, enjoy the fresh air, enjoy being with family, enjoy the different environment. And if I get stressed, I have a "tool kit" that will help me get through...that doesn't involve stuffing down the emotions!
With this plan and tool kit in place, I know I will have a fantastic visit. Will I gain a pound or two while I'm there? Maybe, maybe not. But if I do, I know it drop back off without my needed to starve myself to compensate.
You know what is really cool about this change in mindset? Not only do I achieve my weight loss goals, I am SO looking forward to the visit. I get to focus on what it means for her and that is really the best gift I can give her...and myself. So, happy birthday Mom!
My brother and I discussed having a party for her, but decided she would not really like that. She would rather the family visit. So we'll be there and enjoy a nice dinner out. Maybe I'll invite a few people over for cake and ice cream (my mom loves ice cream almost as much as I do...and she is a stick!)
I won't be there for long--just a couple of days, but in the "old days" even a short visit was enough to trigger stress and stress-eating. What is different now? How will I handle it so I don't go off the deep end and overeat?
The biggest difference of course is my mindset. One of the things that I do on a regular basis is affirmations. I affirm that I have a healthy body. I also affirm that I am a success. Pretty general, I know...but this really applies so well to weight loss. How?
How many times in the past have you beat yourself up for not sticking to a diet, or for overeating, or for not exercising? I lost count decades ago! By affirming that I am a success I install into my subconscious positive thoughts about my abilities--including my ability to stick with my health goals. This really helps stop the part of me that used to beat myself up. 1--it helps me remember the things I have done well, and reassures my mind that I can handle whatever comes my way.
The other mindset piece is that I let go of the restrictions of dieting. So I don't have to worry about whether or not I will be able to "resist" having a piece of cake or some ice cream. Heck I KNOW I will...so I am just going to enjoy it!
In the past, having a piece of cake would set me off on a binge and a cycle or regret and negativity. I would berate myself for being "weak" or not having "willpower." Well, it isn't about being weak or strong...it isn't about having willpower...it is about NOT dieting...it is about enjoying life and celebrating special occasions...and food is a part of celebrations.
I have found by giving myself permission to partake in the food aspect of celebrations the food no longer has the power over me. I have freed myself from the food demons by facing them and letting them free.
It is really ironic because I used to believe that if I didn't hold tight rein on them, I would blow up. Well, I tried to keep them clamped down, tightly squished into their little box...and I did "blow up" to 300 lbs. Now that I have given them a pardon, as it were, I have been able to drop 125lbs!
So my plan for the visit--enjoy my mom, enjoy the meals out, enjoy the cake and ice cream. Also, enjoy the fresh air, enjoy being with family, enjoy the different environment. And if I get stressed, I have a "tool kit" that will help me get through...that doesn't involve stuffing down the emotions!
With this plan and tool kit in place, I know I will have a fantastic visit. Will I gain a pound or two while I'm there? Maybe, maybe not. But if I do, I know it drop back off without my needed to starve myself to compensate.
You know what is really cool about this change in mindset? Not only do I achieve my weight loss goals, I am SO looking forward to the visit. I get to focus on what it means for her and that is really the best gift I can give her...and myself. So, happy birthday Mom!
Tuesday, October 6, 2009
Why Using Food As Reward Can Foil Weight Loss Success
In yesterday's post I encourage you to create a list of ways you can reward yourself that do not revolve around food. Today I'll share why this is so important.
It is incredibly easy to set ourselves up for weight loss failure...the best way to prevent that is to set yourself up for weight loss success! That means we have to be aware of what we are doing...and hopefully why...so we can change the pattern.
I know that I have issues with food...pretty much anyone who is significantly overweight does, whether or not they realize it. Are you using food for anything other than nourishing your body? Do you eat when you are stressed? Or sad? Or happy?
Let's not create MORE emotional bonds with food...we already have plenty!
You probably already tend to reward yourself with food. Maybe it is relaxing in the evening with a drink or having a sweet treat. It is a common thing! It is frequently a way for parents to reward kids, so if you treat yourself this way it is probably because you learned it from your parents...who learned it from their parents!
Rewards are a way to feel good, right? Maybe they are part of a celebration. Perhaps it is because we feel we "deserve it"...that is all well and good, but let's break the pattern of using food for this purpose. If we don't, then every time we want to celebrate or pick ourselves up we will eat!
At first this change can be hard. You have to be aware that food has been a reward in the past and consciously choose something else. That means you can't run in "autopilot" mode...you actually have to THINK. But being in autopilot is what has gotten you to be overweight in the first place, so know what you are doing isn't working for your goals. Now decide that you deserve health and that being aware and making new choices are a part of reaching that goal!
It isn't about the size of the reward or the number of calories...it is about the habit and mindset. Choosing a smaller portion or a low-cal version of a food as a reward does not change the habit. In fact, you might feel like you aren't getting the full celebration and therefore want more later...rather than feeling like a reward it might feel like limitation or like you are on "a diet" which will backfire.
Even if it doesn't create a desire for full-flavored foods immediately, it still doesn't change the mental pattern of eating as a reward. It sets you up to always have the will power to choose a healthier food.
Instead of relying on will power or "diet versions", select a reward that has nothing to do with food and completely break the pattern. Change your mindset...how you think about food and what you associate with feeling good.
Again, you have to consciously choose a reward, and as you do this you will begin to rewire your brain. Over time you will reach for these non-food rewards more naturally.
That is why you want to have a written list that you can refer to. In the beginning, use your list constantly. You might even post it on the frig or in the cupboard or at your desk...as a gentle reminder. This little pause can be all it takes...to give your conscious brain time to kick in and say, wait a minute there is another way to feel good and treat myself!
Soon you'll be able to easily select a healthy zero-calorie reward without your list!
It is incredibly easy to set ourselves up for weight loss failure...the best way to prevent that is to set yourself up for weight loss success! That means we have to be aware of what we are doing...and hopefully why...so we can change the pattern.
I know that I have issues with food...pretty much anyone who is significantly overweight does, whether or not they realize it. Are you using food for anything other than nourishing your body? Do you eat when you are stressed? Or sad? Or happy?
Let's not create MORE emotional bonds with food...we already have plenty!
You probably already tend to reward yourself with food. Maybe it is relaxing in the evening with a drink or having a sweet treat. It is a common thing! It is frequently a way for parents to reward kids, so if you treat yourself this way it is probably because you learned it from your parents...who learned it from their parents!
Rewards are a way to feel good, right? Maybe they are part of a celebration. Perhaps it is because we feel we "deserve it"...that is all well and good, but let's break the pattern of using food for this purpose. If we don't, then every time we want to celebrate or pick ourselves up we will eat!
At first this change can be hard. You have to be aware that food has been a reward in the past and consciously choose something else. That means you can't run in "autopilot" mode...you actually have to THINK. But being in autopilot is what has gotten you to be overweight in the first place, so know what you are doing isn't working for your goals. Now decide that you deserve health and that being aware and making new choices are a part of reaching that goal!
It isn't about the size of the reward or the number of calories...it is about the habit and mindset. Choosing a smaller portion or a low-cal version of a food as a reward does not change the habit. In fact, you might feel like you aren't getting the full celebration and therefore want more later...rather than feeling like a reward it might feel like limitation or like you are on "a diet" which will backfire.
Even if it doesn't create a desire for full-flavored foods immediately, it still doesn't change the mental pattern of eating as a reward. It sets you up to always have the will power to choose a healthier food.
Instead of relying on will power or "diet versions", select a reward that has nothing to do with food and completely break the pattern. Change your mindset...how you think about food and what you associate with feeling good.
Again, you have to consciously choose a reward, and as you do this you will begin to rewire your brain. Over time you will reach for these non-food rewards more naturally.
That is why you want to have a written list that you can refer to. In the beginning, use your list constantly. You might even post it on the frig or in the cupboard or at your desk...as a gentle reminder. This little pause can be all it takes...to give your conscious brain time to kick in and say, wait a minute there is another way to feel good and treat myself!
Soon you'll be able to easily select a healthy zero-calorie reward without your list!
Monday, September 14, 2009
Weight Loss Tip: Celebrations
I have been busy, busy, busy. Like a lot of people.
And also like a lot of people, sometimes I forget how important it is to enjoy life and celebrate our accomplishments.
One of the blessings I had this past week was to help a couple of friends who were giving a presentation. We joined them last Wednesday evening and also all day Saturday. We monitored the audio and visual equipment and provided various support functions. And we had a great experience and learned a lot in the process.
Because we were feeling so busy, there was a temptation to run from the event and head straight home. Fortunately we were encouraged to join our friends for a celebratory dinner, and we accepted.
We went to a restaurant that I'd not been to before. The fare was certainly not low calorie or low carb...and I enjoyed every bite! I did manage to take home part of my dinner and had a nice meal from the leftovers.
It is important to remember to celebrate--and that can include enjoying a nice meal out. What worked well for me was enjoying a sample of everything and focusing on what I really liked best, and enjoying the conversation and leisurely nature of the meal. And not feeling like I had to be part of the "clean plate club" as my mother used to say!
Slowing down and enjoying the company of wonderful people, engaging in interesting conversation and having good food is a fantastic part of life. I wouldn't eat that way every day...or even every week...but once in a while it is just fine.
And also like a lot of people, sometimes I forget how important it is to enjoy life and celebrate our accomplishments.
One of the blessings I had this past week was to help a couple of friends who were giving a presentation. We joined them last Wednesday evening and also all day Saturday. We monitored the audio and visual equipment and provided various support functions. And we had a great experience and learned a lot in the process.
Because we were feeling so busy, there was a temptation to run from the event and head straight home. Fortunately we were encouraged to join our friends for a celebratory dinner, and we accepted.
We went to a restaurant that I'd not been to before. The fare was certainly not low calorie or low carb...and I enjoyed every bite! I did manage to take home part of my dinner and had a nice meal from the leftovers.
It is important to remember to celebrate--and that can include enjoying a nice meal out. What worked well for me was enjoying a sample of everything and focusing on what I really liked best, and enjoying the conversation and leisurely nature of the meal. And not feeling like I had to be part of the "clean plate club" as my mother used to say!
Slowing down and enjoying the company of wonderful people, engaging in interesting conversation and having good food is a fantastic part of life. I wouldn't eat that way every day...or even every week...but once in a while it is just fine.
Wednesday, March 4, 2009
Celebrate Weight Loss Successes
I never really liked trying on clothes before...now I realize that was because it was hard work and uncomfortable when I weighed 100+ pounds more!
I am having fun trying on clothes that I had put away because they were too small--and now I'm finding they are too big!
Woo-hoo! Yay me!!!
Be sure to celebrate your weight loss successes! Find a supportive friend or support system and brag about what you are doing right, rather than beating yourself up for what you have done wrong. It is about changing your mindset...you will begin to notice more and more what you are doing right and that will reinforce those behaviors and you will be more apt to continue to make those good choices (and changes)!
There is SO much to celebrate in this life!
I am having fun trying on clothes that I had put away because they were too small--and now I'm finding they are too big!
Woo-hoo! Yay me!!!
Be sure to celebrate your weight loss successes! Find a supportive friend or support system and brag about what you are doing right, rather than beating yourself up for what you have done wrong. It is about changing your mindset...you will begin to notice more and more what you are doing right and that will reinforce those behaviors and you will be more apt to continue to make those good choices (and changes)!
There is SO much to celebrate in this life!
Monday, February 23, 2009
Thank You Academy, or And the Winner Is...
Did you enjoy the Academy Awards last night? I did...I almost didn't watch but heard that they were changing up the format and so I decided to check it out. Glad I did.
Why? Well, besides learning a bit more about the movies (I don't get to see movies much these days!) I got a couple "social ah ha" moments out of it...
What do I mean by a "social ah ha"? For me, it is the light bulb moment that is more than just a personal revelation (or ah ha), but one that gives me insight into what is going on in the world today. Or at least the USA.
This is going to be a longer than usual post...but it struck me deeply...
I even enjoyed the variety of styles of dress among the men and women--especially when it was obvious that it was a fit specifically for them. Think of Mickey Rourke and Penelope Cruz. Very different and each unique and well suited for them.
I loved when Andrew Stanton (winner for Best Animated Feature) "Creative seeds are sown in the oddest of places" as he was thanking his high school drama teacher for casting him in Hello Dolly.
The change in the stage format was a much more intimate approach than years past. It brought the audience closer to the host. It made it easier for him to communicate with the audience. And it brought the live audience closer to the television audience. And the groups of presenters for the acting awards spoke directly to the nominees. There was a deep, personal connection that struck a chord with the nominees and allowed us at home to feel like we knew both the presenter and the nominee a little bit better. Much different from showing a clip of the movie. Focus was on the person, not the movie.
The entire show was a throw-back to the 30s & 40s. From the song and dance numbers to the crystal curtain. It was nostalgic, reassuring, opulent.
What does this have to do with health, wellness and Refuse to Diet?
So be open to new ideas. Try some new things out. Change up your exercise routine...especially if you are getting bored. Boredom is a motivation killer!
Why? Well, besides learning a bit more about the movies (I don't get to see movies much these days!) I got a couple "social ah ha" moments out of it...
What do I mean by a "social ah ha"? For me, it is the light bulb moment that is more than just a personal revelation (or ah ha), but one that gives me insight into what is going on in the world today. Or at least the USA.
This is going to be a longer than usual post...but it struck me deeply...
- Dreams--have them and use them for success.
- Be true to yourself. Be authentic.
- Be grateful for everything in your life. You never know what/who is going to inspire you to greatness.
- We are craving intimacy, closer contact.
- We are looking for reassurance that all is well in the world and that is reflected in our fondness for nostalgia.
I even enjoyed the variety of styles of dress among the men and women--especially when it was obvious that it was a fit specifically for them. Think of Mickey Rourke and Penelope Cruz. Very different and each unique and well suited for them.
I loved when Andrew Stanton (winner for Best Animated Feature) "Creative seeds are sown in the oddest of places" as he was thanking his high school drama teacher for casting him in Hello Dolly.
The change in the stage format was a much more intimate approach than years past. It brought the audience closer to the host. It made it easier for him to communicate with the audience. And it brought the live audience closer to the television audience. And the groups of presenters for the acting awards spoke directly to the nominees. There was a deep, personal connection that struck a chord with the nominees and allowed us at home to feel like we knew both the presenter and the nominee a little bit better. Much different from showing a clip of the movie. Focus was on the person, not the movie.
The entire show was a throw-back to the 30s & 40s. From the song and dance numbers to the crystal curtain. It was nostalgic, reassuring, opulent.
What does this have to do with health, wellness and Refuse to Diet?
- Set your dream (goal) regarding your health and weight--and stick to it. Live it every day and you will achieve it.
- No one diet, exercise or fitness program works for everyone. Know yourself and choose a plan that will work for YOU, your lifestyle and your goals. And don't try to look like anyone else...instead be the best YOU that you can.
- We all have so much to be grateful for. Sometimes things that seem small or like a long time ago can be the catalyst we need for change. Sometimes things that even seem like negatives...look for the positive. And when you realize you were inspired by someone--let them know it!
- Make an effort to connect with at least one other human being--directly. That real connection can make all the difference in how you feel. Focus on people--not food.
- In times of uncertainty we look for things that give us comfort. That can be food--which might sabotage our health goals. What other ways can you give yourself a sense of security? Remember to celebrate your wins, recognize and reward your achievements
So be open to new ideas. Try some new things out. Change up your exercise routine...especially if you are getting bored. Boredom is a motivation killer!
Wednesday, December 24, 2008
Dealing with the Sugar Blues
Yesterday we talked about avoiding overeating from the sugar high...what about the opposite? Eating driven by the sugar blues?
When I eat more than just a little refined carbohydrates...especially if I do it for a couple of days...I find that I wake up a bit more groggy and grumpy. My mood is a bit lower and so is my energy level.
I know that if I grab an extra cup of coffee, or a sugary treat I will get a temporary boost and almost immediately feel good. I also know that it doesn't last and to maintain that, I would have to keep ingesting sugar and caffeine all day long.
Since I have consciously chosen to treat my body better and to improve my health, the sugar/caffeine route is not an acceptable alternative.
I will allow myself my usual cup of coffee, but I start my day with a lemon cleanse. I use products by Dr. John Gray, but if you prefer, get some lemon juice (or squeeze your own) and put it into a glass of water--at least 8oz of good filtered water. Drink that when you first wake up.
Then I move to my exercise routine. I will be gentle with myself...taking a bit more time to warm up than usual, but I keep the routine up for longer. I want to be sure I can feel my body warming up from the inside, so I know my internal furnace is "cooking"...
Now I will have my coffee (I use 1/2 decaf), no sugar. I enjoy the quiet time, read a little or listen to something that is positive and uplifting.
After that I am ready for some good protein and complex carbohydrates and another big glass of water!
Starting my day this way helps me to break the sugar cycle. If I feel a slump later because I really over did it the day before I have a small snack of protein and complex carbs...this is the perfect time to have a few nuts!
When I eat more than just a little refined carbohydrates...especially if I do it for a couple of days...I find that I wake up a bit more groggy and grumpy. My mood is a bit lower and so is my energy level.
I know that if I grab an extra cup of coffee, or a sugary treat I will get a temporary boost and almost immediately feel good. I also know that it doesn't last and to maintain that, I would have to keep ingesting sugar and caffeine all day long.
Since I have consciously chosen to treat my body better and to improve my health, the sugar/caffeine route is not an acceptable alternative.
I will allow myself my usual cup of coffee, but I start my day with a lemon cleanse. I use products by Dr. John Gray, but if you prefer, get some lemon juice (or squeeze your own) and put it into a glass of water--at least 8oz of good filtered water. Drink that when you first wake up.
Then I move to my exercise routine. I will be gentle with myself...taking a bit more time to warm up than usual, but I keep the routine up for longer. I want to be sure I can feel my body warming up from the inside, so I know my internal furnace is "cooking"...
Now I will have my coffee (I use 1/2 decaf), no sugar. I enjoy the quiet time, read a little or listen to something that is positive and uplifting.
After that I am ready for some good protein and complex carbohydrates and another big glass of water!
Starting my day this way helps me to break the sugar cycle. If I feel a slump later because I really over did it the day before I have a small snack of protein and complex carbs...this is the perfect time to have a few nuts!
Monday, December 22, 2008
Sugar Plums Danced Into My Mouth What Do I Do?
Well, they weren't sugar plums...but we received a package of wonderful homemade cookies as a holiday gift. And of course I ate some.
So what do I do now? Do I beat myself up and ask why I ate the cookies? Or do I congratulate myself because I didn't eat the entire box?
I vote I congratulate myself. I enjoyed every mouthful (there are still some left, by the way...that alone is a huge accomplishment for a recovering compulsive overeater!)
I've done a great job at eating holiday treats in moderation, eating lots of vegetables, keeping up with my exercise and drinking lots of water and herbal tea. I will continue to do these things and really enjoy the holidays!
So what do I do now? Do I beat myself up and ask why I ate the cookies? Or do I congratulate myself because I didn't eat the entire box?
I vote I congratulate myself. I enjoyed every mouthful (there are still some left, by the way...that alone is a huge accomplishment for a recovering compulsive overeater!)
I've done a great job at eating holiday treats in moderation, eating lots of vegetables, keeping up with my exercise and drinking lots of water and herbal tea. I will continue to do these things and really enjoy the holidays!
Wednesday, December 10, 2008
Ellie Krieger: Enjoying Favorite Foods at the Holidays
Ellie Krieger is a dietitian as well as star of the Food Network. She recently shared some of her tips on enjoying the holidays with neither guilt nor packing on extra pounds!
Ellie agrees with me that there are no forbidden foods and that taking small servings of favorites is an important part of enjoying the holidays. Some of her favorites--her grandmother's butter cookies (yes, made with real butter), potato latkes and mashed potatoes with gravy!
And Happy Healthy Holidays everyone!
Ellie agrees with me that there are no forbidden foods and that taking small servings of favorites is an important part of enjoying the holidays. Some of her favorites--her grandmother's butter cookies (yes, made with real butter), potato latkes and mashed potatoes with gravy!
My strategy is to enjoy these specialties in small amounts. SO if I want butter cookies, I'm not going to have a dozen. I'm going to sit down with two cookies and a cup of coffee or a homemade skinny latte and savor them.Whether your favorite treat is butter cookies, gingerbread men or chocolate covered cherries, take this tip from Ellie and really savor them. Remember you CAN have one or two and that thought alone helps get rid of some of the stress (and you'll recall, stress can make us eat more...so it kind of defeats the purpose if you worry about it, right?)
And Happy Healthy Holidays everyone!
Friday, November 21, 2008
Surviving the Holidays Without Gaining Weight
Is it possible to get through the holidays without gaining weight?
Not only is it possible to "get through" them, we can actually ENJOY the holidays and not blow up like a balloon in the Macy's Thanksgiving Day Parade!
How do we do that?
Maybe you are asking yourself "why on earth did I start a diet right before the holidays?"
Or maybe you have been on your health journey for a while and this is the first major challenge you are facing.
Or perhaps you have been on the path for a long time and know that you could use some extra support during the dark days of winter and many eating opportunities ahead.
No matter where you are on your road to health, take a minute to congratulate yourself for making the decision to improve your life. That is HUGE!
It is possible to have success even at this time of year. Check in tomorrow when I talk about setting the intention!
Not only is it possible to "get through" them, we can actually ENJOY the holidays and not blow up like a balloon in the Macy's Thanksgiving Day Parade!
How do we do that?
- One key component is setting the intention that you can and will do that.
- A second is to make the plan that will support the intention.
- Third is to follow through by acting on the plan.
Maybe you are asking yourself "why on earth did I start a diet right before the holidays?"
Or maybe you have been on your health journey for a while and this is the first major challenge you are facing.
Or perhaps you have been on the path for a long time and know that you could use some extra support during the dark days of winter and many eating opportunities ahead.
No matter where you are on your road to health, take a minute to congratulate yourself for making the decision to improve your life. That is HUGE!
It is possible to have success even at this time of year. Check in tomorrow when I talk about setting the intention!
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