Facebook vs Blog for Weight Loss Success Community

I'm curious. Do you like Facebook?

Do you use it for more than sharing photos and thoughts with friends and family?

Do you connect with other people, people you maybe have not met before?

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?

You see, I have a Facebook page...I actually "claimed" the Refuse To Diet name quite some time ago, but just recently built a page on it. I'd love to know what you think...

Things I like about Facebook:

1. 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.
2. it is easy to put up quick snippets
   

Things I'm not thrilled with about Facebook:

1. it is easy to get lost and spend a lot of time there wandering the maze of interesting (and mundane) thoughts
2. 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

Which camp are you in: Facebook Fanatic or Foe?

Weight Loss Affirmations: Cravings

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.

My body craves foods that nourish it.

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.

I eat foods that nourish my body and my mind.

While not specifically addressing cravings, this affirmation programs our mind about the types of foods we are intending to consume.

The foods I eat nourish my body and my mind.

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.”

The earlier statement empowers US to eat (only? Mostly?) nourishing foods. The latter affirmation gives the food we eat nourishing power.

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.

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.

Weight Loss Tip for Emotional Eaters

One of the biggest challenges we face as emotional eaters is developing new skills, tactics and strategies to handle our emotions rather than eating.

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.

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!

Weight Loss Tip: 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!

What should be on the list?

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.

That being said I have a couple general rules or guidelines that I suggest you follow for the permanent mindset shift that you need for weight loss:

1. Avoid having food items on the list--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.
2. Vary the time required: 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.
   
3. Give yourself options. 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.
   
4. Mix up the solution type. 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!
5. Gather your tools. 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!
   

Some Suggestions for Your List (borrow any that feel good, disregard the rest!)

10 second solutions: count to 10; primal scream (either silent or vocalized); squeeze a stress ball; scrunch up your face & stick out your tongue

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)

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

Keep it Handy

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.

Keep a copy in your wallet or purse.

Have a copy at your desk at work so if you are tempted to hit the snack machine you see it first.

Make a copy for your car so you see it whenever you are tempted by the drive through or you are going grocery shopping.

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.

Last, but not Least: REFER TO THE LIST
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.

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!

Weight Loss Challenge: Sugar and How Sweet it Is

There are lots of different sweeteners on the market today. In fact, there are so many it can be quite confusing. What is natural? If it is organic is that the best? What type of sugar is better?

Sometimes it feels so overwhelming that we just throw up our hands and stick with plain old sugar even though we know it isn't the best for us.

It is important that we know some facts about our options so we can choose the best thing for us. If you are diabetic for example you will want sweeteners that don't raise your blood sugar level, but maybe you don't want to use the artificial stuff...so what's the best choice for you. What if you want to become more natural--going for less processed foods? Or maybe you were inspired by Oprah to go vegan...

I found a great article on various sweeteners that you should keep in your arsenal. Chef Heather Haxo Phillips tells it like it is--even explaining why you might not want to choose some of the more popular, theoretically "healthy" sweeteners like Agave Nectar.

Chef Heather is of the Bay Area phenomenon Cafe Gratitude and she explains what sugar is and gives lots of details about your options in this article.

What is Sugar? Sugar is a pure carbohydrate, a nutrient that supplies energy to the body. The chemical name for sugar is sucrose. Sucrose occurs naturally in every fruit and vegetable, as it is the major product of photosynthesis. For a long time, fruit and cane sugars were the most common sweeteners on our table. However, over the past 50 years dozens of sweeteners have been developed. Many of them are very useful for helping us to enjoy the sweet things in life without taking our blood sugar for a roller coaster ride.

Read the entire article here.

Write Your Own Weight Loss Success Story

I've had this on my fridge for a while because it is so powerful...whenever I read it I am reminded to take control of my life. This little quote helps shift my mindset about weight loss, keeps me positive and is a great tool for life improvement in all areas.

Most of us live our lives as if we're watching a movie--one that someone else is writing, producing, and directing. We sit back with our popcorn and Jujubes and say, "I wonder how this will turn out?"...Well, guess what? The answer lies with you. You're Sam Goldwyn. You're in charge.

~From Between Trapezes, by Gail Blanke

Maybe this quote from Blanke inspires you to take control of your life in the area of health and fitness. I love the popcorn and Jujubes line...how many times have I sat on the couch drowning myself and my sorrows in a pint of Ben of Jerry's (or two) and wondered when I would become fit and healthy!

Maybe Blanke will inspire you to take control of your life in another area. Maybe it is your professional life that needs to shift. Perhaps your love life could use a rewrite.

No matter where you would like to have an improved life experience it is up to us to take the steps to achieve it.

First we must know what we want to achieve. This is a bit like watching a movie...we must be able to see what we want.

We must believe that it is possible to achieve it.

We must believe that it is possible for US to achieve it. (Very important step!) Still the movie...we visualize that we are achieving it.

Then we focus on the improved result and we take steps to achieve it. Visualizing is great, but visualizing ourselves fit and healthy isn't going to happen if we never get off the couch, never make any changes to our eating habits.

Then we keep focusing on the new result and keep taking those steps, not looking back at what we had or didn't have, not looking at what we have or don't have now. Have confidence that as you move forward and make the steps in the right direction the result WILL come...you don't have to keep checking, looking for it, evaluating your success or not.

Finally we receive it and celebrate and express our gratitude!

Weight Loss Tools on Sale for the Holidays

Wanted to share the news--Hay House is having a sale on their Holiday Gift Catalog--items are as low as $1.

This sale is ONLY good online and through Dec 11 so don't wait too long to take advantage of awesome products from some of the biggest names of the day.

Some of products I use and highly recommend:

Louise Hay, You Can Heal Your Life--The Movie (2 DVD expanded Edition), normally $29.95, sale price $10

Abraham-Hicks, Law of Attraction series, set of 12 (including 2 brand new DVDs) $125, a savings of more than $100!!!

Brand New Items that I am excited to be ordering at a big savings:

Marianne Williamson's brand new "A Course in Weight Loss", book lists for $24.95, get it here for only $16.22 (CDs also available if you'd rather, list $29.95, only $19)

Louise Hay's "Experience Your Good Now!" $12.56 --that's 30% off for this hardcover with CD

Abraham-Hicks "Getting Into The Vortex" guided meditation (book and CD), list $24.95, here only $17.46

Other teachers that I love with books, CDs, DVDs, music, meditation, fun, personal development...for adults and kids, you or as for gifts (too many to list them all!!!)

Deepak Chopra
Doreen Virtue
Wayne Dyer
Dr. Christiane Northrup
Dr. Brian L. Weiss
Sylvia Browne
Byron Katie
Jorge Cruise
Joan Borysenko

Just click on the banner and you'll be taken directly to the catalog where you can get all these and so much more--but remember, these prices are only good through Dec 11!

A Course in Weight Loss for Less

If you are a fan of Marianne Williamson, then you might know about her new book "A Course in Weight Loss" which Oprah was touting on her show recently. I've learned it is available in book (hard cover only) and CD (6 CD set) formats.


List price for the book is $24.95, for the CDs $29.95

You can get the book here and save yourself $5, or get the CDs and save $6.

This is new stuff, so I haven't yet read or listened, but love Marianne's other works so I'm betting it is great. Plus, if Oprah likes it... ;-)

Happy Thanksgiving

It's OK to Refuse to Diet

I just read another blogger's post giving us permission to Refuse to Diet...since he was touting "my" line I of course had to read his take on it.

His site is more about exercise, but he admits that most people can't fit in an hour every day--a realist in that regard. He also mentions that counting calories isn't the answer...after all

let's be real, you won't be able to count calories for the rest of your life.

Yes, I agree moving your body is important for your health, and yes I agree you don't have to exercise an hour ever day, and yes I do not believe counting calories (or fat grams or carbs) is the answer. So while we are on the same page so far, that is where our paths start to diverge.

The answer from this guy is the typical mathematical equation...eat less and move more. Not bad advice, it just isn't really the answer. Real weight loss success (by that I mean the permanent kind...not just another roller coaster ride down a size and up two) is determined by our mindset, not the stuff we put in our mouths or what we do with our bodies. It starts with what we put in our minds!

This guy's solution?

be careful what you eat after 4 p.m. and don't overeat. Eat until you get comfortable and not until you get full.

Said like someone who has never had a weight or eating problem!

If you only have a couple pounds to lose, or if you have a temporary weight gain then losing weight can be a simple formula...but if you have carried excess weight most of your life despite your efforts at dieting...or if you weight a significant amount over a healthy amount...then "being careful" to not overeat is waaaaaaay too much of a simplification.

I will say I like this guy's low impact exercises, so go ahead and check him out at http://www.guampdn.com

Low impact exercises are so important when you are just starting out or if you have a lot of weight to lose. Face it, if you are carrying 40, 50, 100 or more extra pounds that is already a lot of impact. Definitely check out isometric and other low impact exercises but also be sure to just move in any way you can...whatever YOUR body will allow. Do it for your health, and yes, it will help you to lose weight too.

Yes, by all means, Refuse to Diet...but don't set arbitrary rules like be careful what you eat after 4pm or don't eat after 7pm unless you believe that is something you can keep up with 80% of the time for the rest of your life! I use 80% as my benchmark because I know there will always be exceptions (life happens, you know what I mean?) Besides, arbitrary rules are...well, arbitrary. They don't take into account YOUR life, your abilities and your lifestyle.

Start with your mind...figure out why you want to lose weight, recognize what may be holding you back...and become a conscious eater. Engage your mind and you WILL lose weight.

If you want specific tools to help you figure this out, check out my book, Refuse To Diet, available on Amazon. And if you have any questions about the worksheets that I developed to help me in my 125 pound weight loss journey let me know...I'd love to help!

Confessions of an Emotional Eater

One of the best ways to avoid emotional eating is to plan ahead and have other outlets for your emotions. That way you are ready and able to deal with emotions in a healthier way. One of my ways of dealing with emotions is writing on my computer, whether it is articles or blog posts or connecting with people on Twitter or Facebook or through email, I have found the computer to be a great tool in my weight loss success plan. So imagine my dismay when I am without a computer because it crashes. Then imagine, after buying a new computer, less than 2 months later the NEW one crashes--the morning I am leaving for a trip to help my 80-something mother through a surgery and multiple doctors’ visits.

Whew. I was not a happy camper.

Sure I had some other alternatives such as going for walks and talking to my family back home, but the computer and writing are such an integral part of my process that losing that outlet was a big blow for me. And I confess: I ate. A lot.

But the point isn’t really about what I could have done differently, what I could have done better; it isn’t about pointing out my flaws; it certainly isn’t about beating myself up for not being perfect.

The point is just that…I’m not perfect…and that’s okay! We don’t have to be perfect in order to be healthy. Truth is, being perfect is not only not possible for mere humans, it isn’t really healthy to strive for perfection as the goal. I know this because for many, many years that is exactly what I tried to do. And when I fell short of that goal I was really hard on myself and I either was super-critical or I just gave up on all attempts to be healthy…usually I did both! While I was labeling myself as a “perfectionist” I was really setting myself up for failure and then getting mad at myself when the inevitable happened.

My mother’s surgery went well (thanks for asking), I’m back home now, my new (and newly repaired) computer is as well, and I have brought a few extra pounds with me as a souvenir of the trip. It isn’t the end of the world…it isn’t even the end of my wardrobe, although things are a bit tighter than I’d like.

So now I can get back to dealing with my emotions in a more healthy way than by eating. But you know what? I’m not kicking myself about the eating…it definitely was a tool I used to help me through a challenge. Whether there were better tools available or not is actually beside the point. Now that I am home in an environment where I feel a bit more in control, I can go back to doing the things that I know work for me in the long run.

This trip was the perfect storm for me…allowing me the chance to eat for purely emotional reasons…and I came out of it, a bit battered but intact! I know that there will be more storms in the future and some I will weather fine and others will toss me around a bit. That is part of what life is about…it is about the long haul, not the single storm.

Ironically, by letting go of the need to be perfect I am able to accept who I am and realize that I am still a good person who deserves health…a person who can take it one step at a time, even if once in a while those steps run a little backwards! The journey to permanent weight loss is not a straight path. This experience reinforces for me that I am on the right path, that by loving myself enough to be gentle with my transgressions I will come out of it faster and healthier…and weighing less, too!

InexpensiveTools for Health and Weight Loss Success

We all can use some toys, *ahem*, tools to help us in our quest for health and weight loss...but knowing what products are worth it, are safe, give you results can be a challenge...and then there's the cost.

Well...one of my favorite stores, Gaiam, is offering a sale and I wanted to give you a heads up! (Don't you just love a sale???)

If you aren't familiar with Gaiam, here are some of the reasons I love them:

Loads of cool Fitness Products from clothes & shoes to exercise equipment
Oodles of Health Products whether you are looking for pain relief, massage, alternative therapies
Variety of product types--videos, books, hard-to-find products
Environmentally conscious Green Products (recycled or natural elements= low impact on the earth)

Now through next Monday (July 26) Gaiam is having a sale on a variety of items that will help you reach your health and fitness and weight loss success goals...here's some of my favorites:

Yoga kit for beginners...includes a mat, block, strap and workout DVD by yoga guru Rodney Yee. This mat is different because it is marked to help you know where to put your feet and hands during poses...awesome for beginners when you can't have a teacher right there correcting your position! Fitting with the Refuse to Diet theory, these workouts are geared to be 20 minutes in length so ANYONE can fit it in to their schedule. Sale price for the kit is $12.98 (that's about what I paid for my basic yoga years ago!) A small price to pay for a great tool that can help you get in some great exercise and vary your routine...which is one of the best ways to meet your fitness and weight loss goals.

"CorePlus Reformer" this piece of equipment simulates the workout you'd get with a Pilates reformer...developed in conjunction with Pilates pro Mari Winsor (Winsor Pilates anyone?) you get the reformer and instructional DVD...note, they're telling me inventory is limited on this one, so hurry if you want the benefits of a Pilates workout in your own home...for under $30!!! Small and easy to pack you can take this with you on vacation or business trips.

Adjustable Yoga Sandals help stabilize and align your body and also stretch your feet and toes (if you have any toes that touch or cross over this can help but note it may take a little getting used to!) This is another Limited Inventory item and at only $32 I can see why!

Deep Penetrating Light Therapy OK, this is a bit pricier...but if you have health issues like depression, muscle or joint pain this RED and infrared light therapy machine may be the ticket...the light goes deep into the tissue and stimulates endorphins (those feel good chemicals) which helps block pain. The light also stimulates cell regeneration which can reduce wrinkles...less pain AND fewer wrinkles? Sounds good to me. Normally $369 but use the code "JULYSAVINGS" and get $30 off! BTW...this is FDA approved...and can be used on your face, arms, legs...we all want to look as youthful as possible and if aches and pains are keeping you from moving your body (pain is one of my biggest weight loss challenges!) this could be just the ticket.

Wooden Drying Rack I debated whether to include this...after all it really won't help you lose weight...but I love mine and you can save $10 so I thought what the heck...it saves energy and space...I get to dry clothes in a compact space and not have them shrink...AND they don't wear out as fast as when you put them in the drier so I save money that way too. Remember to use the code "JULYSAVINGS" when checking out

Not sure what you want, go to Gaiam and look to see what other deals they have...you'll see my BalanceBall Chair on the cover (among other things) but remember, this sale ends MONDAY!

Did I tell you, be sure to use the code "JULYSAVINGS" at checkout? That way you get the best deal so don't forget...and share the savings by telling a friend...maybe a new workout buddy? Then come back and tell us what you got and how you like it...

Treat Depression for Weight Loss Success

If you've ever been depressed then you probably have seen your weight change dramatically as a result.

For some people, like my mother, weight plummets with depression as the person stops eating.

For others, like me, weight sky-rockets as we increase stress and emotional eating...attempting to drown our sorrows in Ben & Jerry's or increase our serotonin levels with simple carbohydrates.

I'm not going to recommend or dissuade anyone from taking anti-depressants...that is certainly something that you (with the help of a psychiatrist...not just a therapist) must decide for yourself. Especially for the severely depressed, they can help.

That being said, I've never met a doctor who believes the pills are magic all by themselves...there are things you can do to help yourself, either in conjunction with taking the pills or instead of.

A lot of people will suggest that you DO things. This is not a bad idea...but it is secondary.

First you have to BE something...you have to decide that you are the kind of person who does something, who will (and can) handle the emotions. You must decide that you are done with hiding behind food and that you are willing to tackle what comes up.

This can be a scary thing...it feels much safer to just go for a walk. The problem is that if we don't tackle the mindset stuff we won't be able to maintain the walks!

First BE. Then DO. Then you will HAVE.

So do the things that you have to do in order to get your mindset going in the right direction (okay, I know that is a "do" word...but it is about mindset, not just action)...first decide that you are worthy of a healthy/slender body and that you deserve to have a healthy mind as well. Then write down your feelings, talk / shout / cry them out...Third, learn to meditate (refer to this week's post on pain management for some tips on this...works for physical and emotional pain)...4th, visualize your body as the healthy person you are becoming...slender, energetic, vibrant, healthy....and 5th, come up with some alternative plans for when emotions come up--things that will work for you instead of eating--keep that list available as you are breaking old habits.

NOW you can do all those things and go for walks and feed your body healthy foods...this will also help boost your serotonin levels and help you feel even better. That's a GOOD cycle!

Before you know it, you will start having results! And you definitely deserve them!!!

Do Instability Shoes Yield Weight Loss Success?

These shoes that keep your body off-balance are really popular...even my 80 year old mother wanted a pair. If you are thinking about them, be sure to try them on and walk around in the store a long time before you plop down some significant change to purchase a pair.

Fortunately I was able to go shopping with Mom...and watching her walk in them was mildly amusing...but more than that it was really concerning me since she looked like she was going to break at the ankles! I was relieved when she decided she didn't like them so I didn't have to tell her not to buy them.

Before you decide right off the bat that you don't want them, be aware that these shoes come in a variety of makes and price points.

Some shoes are made for running, but most of these are strictly walking shoes.

The idea behind them is that by making your walking less stable you are using more muscles which then increases the tone of those muscles and makes your legs overall more fit. Of course, when we have more muscles we also burn more calories.

But do they work?

Yes. No. Maybe. Who really knows?

I bought myself a pair and I love them...they are super comfortable and if nothing else I psychologically think I'm getting more/better exercise. That's not a bad thing. I know that I am getting more fit and that I'm able to walk further, faster. Is that because of the shoes or just because I am walking more?

Hmmm...can't say...but I will say that because the shoes are comfortable I am much more willing to go for a walk!

Have they made me drop weight? Well...again, don't know...but when I'm walking more I also tend to eat better.

Bottom line: try them out and if the shoe fits--go for it! I figure anything that helps us be comfortable helps our mindset be positive and that all encourages us to move our bodies more, which in turn helps us reach our health and fitness goals--including weight loss success!

Simple Tip to Stop Emotional Eating and Achieve Weight Loss Success

I'm alone this week...and will confess to feeling a bit lonely and that I have fallen prey to the comfort food syndrome!

This isn't bad if it just happens once in a while, but I want to be sure I don't make a habit of it or I will 1. be angry with myself (which isn't helpful) and/or 2. gain weight back which will just make me angry with myself...did I mention that isn't helpful?

One thing that I found that IS helpful is to look at a picture of myself as I used to be.

That's me back in 2006.

The point of this looking back is definitely not to beat myself up...it is to remind myself of just how far I have come and that I definitely do NOT want to go back to being that person.

And it is the BE-ing that is important...sure it is about the weight, but not the most important part. The most important part is how unhealthy I was, how much pain I was in and what I could not DO because of the behaviors I engaged in.

So I took out a picture from one of my heaviest periods (even more than the one I just posted here) and I put it on the frig so that it is front and center should I reach for a choice that is less-than-healthy. I don't make the food off-limits, but this really helps make the choice a conscious one...and I found that it really helped me to make healthy choices.

If looking at the "old" you isn't enough to keep you on track, take that picture in to the nearest mirror and compare it to the you of today.

Since you can't join me at the mirror, here's a picture to help drive home the point! I sure don't want to having to get into those pants the old fashioned way again ;-)

If you haven't yet achieved your weight loss success and therefore don't have before and after pictures (or before and during pictures...that works just as well!) then look at pictures of how you want to be.

Take pictures from magazines or ads that capture the person you want to be...how it will feel when you have achieved that weight loss success! This can be your own health vision board...one that will definitely help you to reach your goal!

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!

Affirmations and Cruising for Weight Loss Success

I have been using affirmations as one of my key success tools on this weight loss journey.

Not only have the affirmations helped me change many of the negative messages I was sending myself (I'm a work in progress...so I still have some negative messages to iron out!) but they have also helped heal my body as I dropped over 125lbs.

One of my favorite teachers is Louise Hay. Her style of affirmations and self-love really resonates with me. Hence, I recommend her books, CDs and movies as great tools...for anyone wanting to lose weight--even though they are not specifically aimed at that goal--or to improve their lives in any way.

I wanted to let you know that I found out that Louise is offering a contest to go on a cruise with her in Jan 2011, and having a sale on many of her products.

So if you have been thinking about buying any of Louise's works, click on the banner below to be sure to get the best price AND be entered into a drawing for the cruise!

To your health & Bon Voyage!

Counting Calories Just Sucks...and Waist of Time for Weight Loss

I've never liked counting calories, or carbs or fat grams for that matter. But, boy did I.

Religiously.

Until I realized that no only was it sucking away my time and pleasure, it just wasn't working! Counting calories was in the period before I really figured out that diets don't work...I may have had an inkling, but just wasn't convinced.

Is it important to be aware of calories? Well, if you've never looked at calories it might be an eye opener to see comparative values...but generally speaking most people who are counting calories already know that when something is fried it has more calories than that plate of steamed vegetables.

But counting on counting calories to lose weight? Not for me. I did it for years and it doesn't work! For me it was such a negative focus and it became about math...how many calories am I eating and how much exercise do I have to do to burn that off? No thanks!

But here's another reason why counting calories doesn't work--they lie about the calorie content! Who is checking the labels?

Recently a study was conducted of a variety of well-known chain restaurants...looking at the calories they claimed were in their foods and how many they contained. Surprise! They actual count averaged almost 20% higher than what was advertised!

Think you can count on the frozen foods from big name "diet" labels like South Beach Living, Healthy Choice. Think again. Even Lean Cuisine and Weight Watchers fell short when it came to accuracy in numbers--they all had on average 8% more calories than claimed.

Is this because of some plot to keep us fat? Probably not. Experts recognize that there are variations in testing methods and small changes in portions and also the human factor...you might actually get an extra dollop of mayo on your meal for example.

So is it a waste of time reading the nutritional content when we look at labels or go to restaurants? No! It might be the only thing that gives you a clue that there are "hidden" ingredients in the meal...it can give you a general comparative value...just don't believe that it is 100% accurate.

Bottom line--don't count calories. Be aware that some foods have enough calories to meet your minimum daily requirement...but losing weight is not about math...it starts with your mind!

Holiday Weight Loss Success is Possible with Planning

Gaining weight over the holidays is not inevitable--even if you have done it every year. You can lose weight with a little planning.

The holidays are stressful and many of us who have struggled with our weight don't deal well with stress...or other emotions either. Our way of handling emotions that make us uncomfortable is to eat unconsciously.

The good news is by making some conscious choices and developing a plan you can change your patterns and have a healthy and happy holiday season this year.

Start by listing some things you can do when you feel like downing the punch bowl or eating the entire tray of Christmas cookies (tray and all!) Take a few minutes and write down various things you can do that will work for different emotions, times, circumstances.

You might be able to get out some frustration by throwing snowballs at a tree...but if you live in Tucson that probably won't work for you! Enlist a supportive friend (or several) whom you can call when your mother-in-law is driving you nuts. Go for a quick walk to clear your head when the walls at the office party are closing in...you get the idea.

If you need any tools, be sure to have them handy...calling your friend will be easier if you don't leave the cell phone on the kitchen counter! Walking around the block is more comfy in tennies then heels.

Remember how you have felt when you have overeaten and stuffed down your feelings in the past. The positive feelings don't last long...they are soon replaced with remorse and guilt...so give yourself permission to enjoy some of the treats while you consciously eat this holiday.

Make your plan. Stick to it. And you will have weight loss success this holiday season. And what a wonderful gift that will be!

Weight Loss Tip: Drink Water

Okay, I know you've heard this before...from me (Dec 2008, Oct 2008, and Aug 2008) and from loads of other folks...but it really is true.

Water does a lot of good for our bodies, including keeping our skin more supple and helping us to feel more full without feeling stuffed.

Not everyone finds drinking water to be an easy habit to adopt...it can be especially hard if you are used to drinking things with loads of flavor or sugar. If that is the case you can ease into drinking more water by trying some herbal teas. Let them steep for a long time so you get loads of flavor.

Amanda Wicker, a fellow Lovelander, a weight loss inspiration and success story (she has lost 130lbs) wrote recently that she had a hard time getting enough water and felt it was a chore. I thought it would be good to share her perspective on drinking water.

"I found that I had to change my mind-set about it. When I started thinking about water as the conductor to flush fat and toxins out of my body, I was actually excited to drink my daily water."

This is an important point--we must change our mindset in order to lose weight. If we continue to think about them in the same way, we will have the same results.

Amanda points out some more benefits to drinking water:

• Helps control hunger and cravings
• Enhances fat loss
• Boosts metabolism
• Helps us look younger
• Flushes toxins from our bodies
• Key to disease prevention

Amanda's tips to increase your water

• Have a water bottle for home, car and work
• Add a piece of fruit or mint to your water for a splash of flavor
• Drink from a straw, it helps you drink more in a shorter amount of time
• Drink a glass of water before each meal, it will curb hunger and increase hydration
• Order water instead of soda at a restaurant

Amanda notes:

"We are literally exposed to hundreds of harmful substances daily. Our air, our foods and everything we touch has traces of harmful chemicals. Unfortunately, we can't keep toxins from getting into our bodies, but we can help our bodies get rid of them with water. Most of the degenerative diseases are the result of toxins building up in the body."

Tap water vs Bottled water

Water can be one of your best health and weight loss tools...but there is the ongoing debate over tap versus bottled water. Most tap water has a lot of chlorine in it...it will test "safe" but I don't like the way it smells or tastes. You might not even be aware of it--but that in itself may keep you from drinking enough water. Water should not have an odor or taste. Buying bottles of water can be expensive and it results in lots of little plastic bottles around which is not good for our environment. I recommend filtering your water rather than buying those expensive bottles...you get the same clean water without all the plastic.

So drink up! To your health and the health of our planet!

Stress Making You Fat?

I tend to eat when I feel stressed. I learned this "trick" early in life...not sure how or where since my mother tends to NOT eat when she is stressed. But I learned it somewhere...and I learned it very, very well.

Whenever I would feel stressed or anxious I would reach for food...and I don't mean carrot sticks! Comfort foods are rarely healthy and my favs were high-fat, high-sugar, high-carb items like ice cream, cookies, M&Ms and hot bread with gobs of butter.

Cramming these foods down led to a temporary sense of calm but it didn't last long. It was rapidly followed by a sugar crash and more anxiety.

Not only did the cause of my initial stress NOT go away, now it was compounded by my self-loathing. I was angry at myself for being "weak"...the sugar crash left me feeling depressed...and the resultant weight gain gave me yet another thing to be anxious about.

Was that enough to get me to break the cycle? Heck no! The fleeting pleasure was enough for me to go after it, again and again. Like any other drug addict, I had to eat more and more sugar to get the feeling...and more and more often.

Thus a vicious, fattening cycle began early in my life, and continued until my late forties.

Learning to deal with stress and anxiety in a healthier way is one of the keys to achieving weight loss success.

Some of the weight loss tools that I have used to drop 125lbs and teach others to use are meditation, affirmations and self-love. I have shared some of my weight loss tips for handling stress in earlier posts. I will continue to recommend and teach them and I am always looking for new tools for success. I know that learning is very important...and no single tool or weight loss tip will work for every single body.

Earlier this year I met a wonderful gentleman named Ron Matthews. Ron is a certified energy medicine practitioner and he has opened my eyes to this field. Very impressive stuff!

Ron has developed a course specifically about reducing the effects of stress and anxiety using energy medicine--the first course of its kind.

You've heard me talk about my good friend and mentor, Dr. Linda Larson (you can visit her site http://www.yourhealthandfitnesssource.com/)...well Dr. Linda and Ron have teemed up to offer a very special free teleseminar, teaching about stress & anxiety and how to tame it with energy medicine.

I'm very excited to attend this teleseminar and I hope you will join me! I'm looking forward to learning some healthy tips that will help me through the stresses that are just a part of life!

To learn more about this teleseminar--it is free and there is no obligation--go to http://thehealingpowerofbeinghuman.com

Let me know what you think about the teleseminar...what stikes you the most...how you are going to implement what you learned.

I've been talking to Ron about developing a special teleseminar specifically tailored for using energy medicine to assist in weight loss...and I would love to hear what you think about the stress and anxiety call and if you are interested in learning more about energy medicine.

Sweet Weight Loss Success

I can't speak for the rest of the world, but in the States it is clear we eat way too much sugar.

Now, if you have been following me at all, you know that I don't believe in "forbidden foods"...I think blacklisting any food makes us want it more and will backfire on us. Well, maybe not any food...cuz if that were true we could make vegetables like brussel sprouts off limits and start craving them! HA! Sometimes reverse psychology doesn't work!

Back to sugar...the American Heart Association is now joining the frey encouraging Americans to cut back on their sugar consumption. Turns out the average American is downing 22 teaspoons of the stuff a day! Hey, I know Mary Poppins said a spoonful of sugar helps the medicine go down, but are we needing that much medicine? Really!

If a teaspoon of sugar comes in at 16 calories a teaspoon, which is the number I remember...although a quick Google search gave me a chart at 15 calories a teaspoon...22 teaspoons a day =355 calories!

The AHA is suggesting women get no more than 6 teaspoons of sugar a day. If we follow that guideline we would save about 260 calories per day. The mathematical weight loss theory says that if we burn off or reduce our intake of 3500 calories we will drop a pound of fat...based on that, by REDUCING (not eliminating) sugar we can drop 1 pound every 2 weeks!

This is what I call "low lying fruit"...this sugar is empty calories...no nutritional value. It comes in the form of sodas, sweeteners we add to drinks like coffee & tea...it may be white sugar, brown sugar or high fructose corn syrup...it comes in packaged foods as well as what we add to our own foods.

Note this sugar is not including the natural sugars found in fruits and vegetables...so use sweeter fruits to help satisfy your sweet tooth. If you really want a sweeter drink try Stevia a natural sweetener with no known side effects and zero calories...

And if you love soda, then go ahead, but be conscious about what you are drinking...enjoy it, don't guzzle it.

Start by cutting back one thing at a time. What will probably surprise you is that you will begin to want it less and less the more you cut back. Seems strange I know...but it is true!