I'm thinking about the different ways we can measure for our weight loss success. In this case, not measuring our bodies, but measuring what we take in to our mouths.
You know I Refuse to Diet and that diets don't work, so before you start thinking I'm just talking about a diet by another name, hear me out!
I'm not talking about measuring as a way of limitation--that would be a diet.
I'm saying we should measure because if we honestly look at what we are eating and drinking, most of us don't know what a "serving" is! By measuring we can train ourselves to what a serving looks like in our glass or on our plate, and to what a serving feels like in our bellies!
Of course we do not have to measure every morsel that goes into our mouths for the rest of our lives. On the other hand, it doesn't hurt to double check ourselves once in a while, especially if we find our clothes are getting a bit tighter and yet we feel like we have not changed our eating patterns.
Realize that what a restaurant serves is usually considerably more than a serving's worth, so we don't want to eat restaurant portions all the time. However, restaurants also measure what they serve. That way they know how many patrons they can serve and they can stay on their financial budget.
Measuring what we eat and drink can keep us honest with ourselves. It is another tool that we can use to keep our eating at a conscious level. It allows us to be in control and to make the choices about what we eat, and how much.
Give yourself a chance to have weight loss success by measuring--at least once in a while--to be sure you are heading down the right path and making healthy choices!
Showing posts with label eating healthy. Show all posts
Showing posts with label eating healthy. Show all posts
Tuesday, March 27, 2012
Sunday, October 2, 2011
Weight Loss Meals
I know a lot of people tell you to avoid all carbohydrates if you are trying to lose weight. I do not believe that is a healthy path to be on...nor is it realistic, even if they mean "starches" rather than true carbohydrates.
Instead, eat foods that provide you a balance of nutrients for optimum health. Give yourself a break--not every meal has to be perfectly balanced...look at what you eat on the whole. So in a given day or week are you eating enough fruits and vegetables, are you getting in healthy fats, etc.
Eat consciously, mindfully, rather than distractedly or unconsciously.
And include some carbs (yes, even "starches") in your menus. They help us to feel satisfied and avoid feelings of deprivation which can lead to binges later.
For example, for our mid-day meal today (it will be our main meal, which is common for us on Sundays these days since Mom has moved to town) we are having pork roast (very lean), baked potatoes and steamed broccoli. Yummm! Yes, there will be butter on the potatoes (I like my broccoli plain, thank you, but others in the family will add butter to their broccoli.) Or I may use EVOO and some Bragg's liquid aminos...I like that combination and it is healthier than butter.
And for dessert we have fresh strawberries...maybe the last of the year. :-(
What are you having to eat? Are you making a healthy choice today? Why or why not...no judgment, just want you to think about it and make the choice on a conscious level. There is nothing inherently wrong with making some unhealthy choices--as long as you recognize what you are doing and are in control.
Instead, eat foods that provide you a balance of nutrients for optimum health. Give yourself a break--not every meal has to be perfectly balanced...look at what you eat on the whole. So in a given day or week are you eating enough fruits and vegetables, are you getting in healthy fats, etc.
Eat consciously, mindfully, rather than distractedly or unconsciously.
And include some carbs (yes, even "starches") in your menus. They help us to feel satisfied and avoid feelings of deprivation which can lead to binges later.
For example, for our mid-day meal today (it will be our main meal, which is common for us on Sundays these days since Mom has moved to town) we are having pork roast (very lean), baked potatoes and steamed broccoli. Yummm! Yes, there will be butter on the potatoes (I like my broccoli plain, thank you, but others in the family will add butter to their broccoli.) Or I may use EVOO and some Bragg's liquid aminos...I like that combination and it is healthier than butter.
And for dessert we have fresh strawberries...maybe the last of the year. :-(
What are you having to eat? Are you making a healthy choice today? Why or why not...no judgment, just want you to think about it and make the choice on a conscious level. There is nothing inherently wrong with making some unhealthy choices--as long as you recognize what you are doing and are in control.
Sunday, March 27, 2011
Double Up for Weight Loss Success
In my last post I talked about the importance of eating vegetables and not hiding them for long-term weight loss success.
Most Americans just don't get their quota of veggies--by a long shot!
How low is our intake of vegetables (if you don't count potatoes*)
So what is a cup of vegetables? For many vegetables a "cup" is the same as a 1 cup measurement, but for leafy vegetables like lettuce if you are eating them raw then a cup serving should really be 2 measured cups to account for all the space created by the leafy vegetables.
Here's a weight loss tip for you:
Rather than forcing yourself to eat mondo salads each and every day, get more vegetables in your meals by doubling up the quantity your recipes call for!
Most of our recipes rely too heavily on meat and potatoes, with light attention to our vegetables. If you are making a stew for example you can stretch out the servings by bumping up the veggie content. Start by doubling the vegetables and then adjust from there. I find many recipes I can triple the vegetable content and be quite happy!
This will helping your weight loss success and let your dollars stretch further, too!
*Don't count potatoes as a vegetable. While potatoes have some great nutritional and fiber value, they are much higher in sugar content. Use potatoes as you would rice or pasta or bread--sparingly--to keep your blood sugar and waist line under control.
Most Americans just don't get their quota of veggies--by a long shot!
How low is our intake of vegetables (if you don't count potatoes*)
...the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one's caloric intake. (1) For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).
~ source: Harvard School of Public Health
So what is a cup of vegetables? For many vegetables a "cup" is the same as a 1 cup measurement, but for leafy vegetables like lettuce if you are eating them raw then a cup serving should really be 2 measured cups to account for all the space created by the leafy vegetables.
- Having trouble getting in enough vegetables?
- Tired of eating like a rabbit?
Here's a weight loss tip for you:
Rather than forcing yourself to eat mondo salads each and every day, get more vegetables in your meals by doubling up the quantity your recipes call for!
Most of our recipes rely too heavily on meat and potatoes, with light attention to our vegetables. If you are making a stew for example you can stretch out the servings by bumping up the veggie content. Start by doubling the vegetables and then adjust from there. I find many recipes I can triple the vegetable content and be quite happy!
This will helping your weight loss success and let your dollars stretch further, too!
*Don't count potatoes as a vegetable. While potatoes have some great nutritional and fiber value, they are much higher in sugar content. Use potatoes as you would rice or pasta or bread--sparingly--to keep your blood sugar and waist line under control.
Monday, November 8, 2010
Weight Loss Secret: Treat Yourself Like Your Car
I recently heard from a young man who said he knew he would lose weight even if he ate snacks and treats all the time as long as he burned more calories than he ate. He went on with some extensive math calculations on how many calories the average sedentary person burns and how he will be able to lose weight by adding some additional exercises and dropping his calorie intake to under 2000 per day.
My first reaction is, Heaven help this guy...I wonder if he has ever tried to diet before?
Begin healthy and losing weight is not just a math equation...and certainly not a simple one! First of all, there is no "average" person...we are all unique and we react differently to different foods, exercise and moods.
Second, even if you caloric intake is low, you can not heal your body and create healthy, lean tissues if you eat junk food all day long.
Rather than counting calories and trying to figure out the math of losing weight, treat your body at least as well as you would your vehicle. You wouldn't put sugar in your car's gas tank and expect it to run, would you? No, you give your car the proper grade gasoline and oil that it requires. You keep the radiator filled. You check your battery. You inflate the tires to get the best mileage.
Your body is a fantastically complex machine and deserves similar treatment. Give your body good quality fuel, as in lean protein, complex carbs, healthy fats. Drink plenty of pure water (filter it yourself and save money and the environment) to help keep your system flushed and well regulated. By eating small amounts fairly often you keep your battery charged and like putting your car on cruise-control you can keep going and going without the roller-coaster ride of sugar rushes and crashes.
Quit counting calories and keep yourself on the highway of life, looking good and cruising by eating the right foods every day!
My first reaction is, Heaven help this guy...I wonder if he has ever tried to diet before?
Begin healthy and losing weight is not just a math equation...and certainly not a simple one! First of all, there is no "average" person...we are all unique and we react differently to different foods, exercise and moods.
Second, even if you caloric intake is low, you can not heal your body and create healthy, lean tissues if you eat junk food all day long.
Rather than counting calories and trying to figure out the math of losing weight, treat your body at least as well as you would your vehicle. You wouldn't put sugar in your car's gas tank and expect it to run, would you? No, you give your car the proper grade gasoline and oil that it requires. You keep the radiator filled. You check your battery. You inflate the tires to get the best mileage.
Your body is a fantastically complex machine and deserves similar treatment. Give your body good quality fuel, as in lean protein, complex carbs, healthy fats. Drink plenty of pure water (filter it yourself and save money and the environment) to help keep your system flushed and well regulated. By eating small amounts fairly often you keep your battery charged and like putting your car on cruise-control you can keep going and going without the roller-coaster ride of sugar rushes and crashes.
Quit counting calories and keep yourself on the highway of life, looking good and cruising by eating the right foods every day!
Friday, March 19, 2010
Fast Food Spoils Weight Loss Success
OK, you may have seen the movie Super Size Me...one man's quest to demonstrate how fast food restaurants contribute to obesity and overall poor health in this county.
Well, recently a study was done in Sweden that seems to confirm the findings. In this month-long study, thin young adults ate two of their daily meals at a fast-food restaurant.
At the end of the month, these Swedes weighed in at, on average, 12-15 pounds more than when they started!
Weight gain was not the only health issue, the subjects also became more insulin resistant. This could mean that they are heading towards diabetes.
Admittedly, the participants also reduced the amount of exercise they did for that month, so it is not just eating the fast-food that did it, but it certainly was a part of the equation. And don't think that ordering a salad is the solution--many of the fast-food salads have as much fat, calories and salt as a burger and fries.
Just imagine if these thin people gained 15 pounds in a month...if you have a fast-food habit, think what you could lose!
The best bet for weight loss success--limit, not eliminate--fast-food meals if you like them. Eating more fresh produce, fewer fried foods, and dropping the soda (regular or diet) habit will help you to achieve your health goals.
It isn't about putting fast-food off limits...it is about being aware of what we are eating and making conscious choices about what we put in our bodies. Reaching for foods that fuel our bodies in the best ways...allowing our brains to think and our muscles to be strong. Having a burger and fries once in a while isn't going to make you fat...but it appears eating this way on a regular basis can.
Well, recently a study was done in Sweden that seems to confirm the findings. In this month-long study, thin young adults ate two of their daily meals at a fast-food restaurant.
At the end of the month, these Swedes weighed in at, on average, 12-15 pounds more than when they started!
Weight gain was not the only health issue, the subjects also became more insulin resistant. This could mean that they are heading towards diabetes.
Admittedly, the participants also reduced the amount of exercise they did for that month, so it is not just eating the fast-food that did it, but it certainly was a part of the equation. And don't think that ordering a salad is the solution--many of the fast-food salads have as much fat, calories and salt as a burger and fries.
Just imagine if these thin people gained 15 pounds in a month...if you have a fast-food habit, think what you could lose!
The best bet for weight loss success--limit, not eliminate--fast-food meals if you like them. Eating more fresh produce, fewer fried foods, and dropping the soda (regular or diet) habit will help you to achieve your health goals.
It isn't about putting fast-food off limits...it is about being aware of what we are eating and making conscious choices about what we put in our bodies. Reaching for foods that fuel our bodies in the best ways...allowing our brains to think and our muscles to be strong. Having a burger and fries once in a while isn't going to make you fat...but it appears eating this way on a regular basis can.
Wednesday, March 17, 2010
Irish Spring Green Weight Loss Tip
Happy St Patrick's Day!
Although spring is not quite yet official, things are greening up and it is a great time to freshen up our plate with beautiful spring produce.
So you might be having Corned Beef and Cabbage tonight, but be on the lookout for greens in all sorts of shades this time of year.
When possible buy fresh organic produce that is locally grown. That is what is best for our bodies...and for the planet. It isn't always possible to eat locally grown foods, and depending on your climate that time may be a ways off still.
No matter where you are though there are probably some foods that are appearing on your grocer's shelves that you haven't seen in a while. Some of my favorites are asparagus...this is the time of year that it is young, tender and a real bargain for the meal budget...sugar snap peas and snow peas are all apt to be more plentiful this time of year.
One of the things I like best about buying locally grown produce is how fresh and crisp everything is...but especially how full of flavor. Foods that are trucked or flown in just can't be picked as ripe and still make it to the grocer and then our homes.
Enjoy the subtle flavors of spring...and taste the difference between vegetables that are picked when ripe and those that are picked early. Not only are spring vegetables delicious, they are nutritious, low in calories and high in fiber--and are perfect for eating raw. This makes them a great quick snack.
Although spring is not quite yet official, things are greening up and it is a great time to freshen up our plate with beautiful spring produce.
So you might be having Corned Beef and Cabbage tonight, but be on the lookout for greens in all sorts of shades this time of year.
When possible buy fresh organic produce that is locally grown. That is what is best for our bodies...and for the planet. It isn't always possible to eat locally grown foods, and depending on your climate that time may be a ways off still.
No matter where you are though there are probably some foods that are appearing on your grocer's shelves that you haven't seen in a while. Some of my favorites are asparagus...this is the time of year that it is young, tender and a real bargain for the meal budget...sugar snap peas and snow peas are all apt to be more plentiful this time of year.
One of the things I like best about buying locally grown produce is how fresh and crisp everything is...but especially how full of flavor. Foods that are trucked or flown in just can't be picked as ripe and still make it to the grocer and then our homes.
Enjoy the subtle flavors of spring...and taste the difference between vegetables that are picked when ripe and those that are picked early. Not only are spring vegetables delicious, they are nutritious, low in calories and high in fiber--and are perfect for eating raw. This makes them a great quick snack.
Friday, March 5, 2010
Eat for Optimum Brain Function and Weight Loss Success
When we are trying to lose weight we often count calories...not something that I do any more, and I don't suggest it as part of my Refuse To Diet program...but it is still a very common thing for folks to do.
One of the reasons I don't suggest you count calories is because losing weight is not simply a math equation! If it were, then we would definitely be able to count our calories and know we are going to lose weight.
Another reason to not focus on calories alone is because it is important that we have good food in order to function our best. If we only look at the calories, there is no guarantee we will be getting good nutrition for the calories. It can be really tempting to eat some of the pre-packaged "100 calorie" snacks...which are basically empty calories...or to eat "diet" foods which may actually be high in sugar or high in fat (depending on how they are defining "diet") or may have artificial sweeteners which can increase our carbohydrate cravings.
Not eating enough can create low energy, brain fog and actually hinder our weight loss success...not only because we don't feel good, but also because we will more than likely break our diet. In fact, it can lead to a big binge!
In order to lose weight and operate at peak efficiency it is important that we have eat enough calories. Eating enough calories keeps our bodies and brains fueled so we are less apt to go on binges, have big crashes later in the day, or suffer from the brain fog that dieters face.
Eating the CORRECT foods is also important...not just the calories.
Contrary to what a lot of dieters think, it is important to eat fat in order to lose fat. It seems illogical, but it is important to help us feel satisfied, full, get our brains and organs the fats they need...and to help our skin looking and feeling good.
Make sure you eat enough healthy fat...things like avocados, olive oil, walnuts and fish. Limit the saturated animal fats and avoid trans-fats--those hydrogenated and partially hydrogenated oils which are in so many packaged foods because they extend shelf life, but add absolutely no nutritional value for us. There is evidence that not only do they not provide nutritional value, they can actually be detrimental to our health.
So while I'm not big on putting foods on a "bad" list, trans fats are on the top of it!
One of the reasons I don't suggest you count calories is because losing weight is not simply a math equation! If it were, then we would definitely be able to count our calories and know we are going to lose weight.
Another reason to not focus on calories alone is because it is important that we have good food in order to function our best. If we only look at the calories, there is no guarantee we will be getting good nutrition for the calories. It can be really tempting to eat some of the pre-packaged "100 calorie" snacks...which are basically empty calories...or to eat "diet" foods which may actually be high in sugar or high in fat (depending on how they are defining "diet") or may have artificial sweeteners which can increase our carbohydrate cravings.
Not eating enough can create low energy, brain fog and actually hinder our weight loss success...not only because we don't feel good, but also because we will more than likely break our diet. In fact, it can lead to a big binge!
In order to lose weight and operate at peak efficiency it is important that we have eat enough calories. Eating enough calories keeps our bodies and brains fueled so we are less apt to go on binges, have big crashes later in the day, or suffer from the brain fog that dieters face.
Eating the CORRECT foods is also important...not just the calories.
Contrary to what a lot of dieters think, it is important to eat fat in order to lose fat. It seems illogical, but it is important to help us feel satisfied, full, get our brains and organs the fats they need...and to help our skin looking and feeling good.
Make sure you eat enough healthy fat...things like avocados, olive oil, walnuts and fish. Limit the saturated animal fats and avoid trans-fats--those hydrogenated and partially hydrogenated oils which are in so many packaged foods because they extend shelf life, but add absolutely no nutritional value for us. There is evidence that not only do they not provide nutritional value, they can actually be detrimental to our health.
So while I'm not big on putting foods on a "bad" list, trans fats are on the top of it!
Saturday, February 13, 2010
5 Weight Loss Tips for the 21st Winter Olympics
I love watching the Olympics...winter and summer both...heck, I'd probably watch a spring and fall Olympics...ooh, guess they'd better call it the autumn Olympics...
Anyway, watching the opening ceremonies last night got me thinking...and a sore butt...
I'm visiting my mom, helping her recover from surgery (she's doing great and I'll be heading home soon) so I'm a bit out of my element and it really was an eye-opener.
Wow, was that show long! I have TIVO (and if you don't, you really ought to consider it) so I fast forward through all the commercials. On a typical hour-long show that saves me about 20 minutes! I cringe to think how much time we would have saved if we had been able to cruise through the commercials last night. Maybe my mom would have even been able to stay awake for it.
One of the frustrating things for me, besides the length and the number of commercials, was here I am in California...on the same time zone as the Olympics...and we are having to wait to watch them until "prime time." What is up with that? It meant the show wasn't over until midnight. Wrong. Wrong. Wrong. Especially when it was well over an hour into the show before the ceremonies even started.
OK, so what does this have to do with losing weight?
First, do what you can to NOT sit on your butt for 4 hours of television. The athletes certainly don't...if they want to achieve their goals they are out moving...some may be sitting for hours on sleds...but they are actively working their muscles while doing it.
Tivo is one option. Don't have Tivo and want to watch the Olympics? I understand...get up and move as much as you can. There are plenty of commercials which allow for you to get in some quick laps around the living room or do some isometric exercises.
Second, eat like an athlete...sort of...smaller quantities, but eat the same good healthy food that an athlete eats, a good balance of protein, complex carbs and fats. Be sure to eat lots of veggies and fruits.
Third, drink lots of clean, pure water. I know Coke and Budweiser are sponsors, but you don't need the empty calories. The athletes will be drinking more water than anything else...again, follow their model and keep hydrated...the best way to do that is with good ol' water!
Fourth, avoid eating unconsciously throughout the games. Don't have snacks out unless you are going to be okay with eating them...because you probably will. Figure out what you are going to eat...have some easy foods...or if you can prepare foods and watch the athletes at the same time, do that. Most experts will tell you not to eat in front of the television...but I don't find that to be very realistic, especially during the Olympics...heck, when are they NOT on? Instead make your goal to be mindful about your eating.
Fifth, if you have trouble keeping from eating while watching then figure out something else you can do with your hands. This can be a big challenge...keeping your hands busy and watching television at the same time...but experiment with a few things and see if they help you. I used to do a lot of embroidery and found that I could do that while I was watching television. I know others who knit. The other night I did some mending. But sewing is not the only thing you can do to keep your hands busy...you can even combine keeping your hands busy with exercising by using some light hand weights (or canned goods from the kitchen cupboard)...do some curls and other upper body work and you might just look more like the athletes you are watching!
Our Olympic challenge--to achieve our health goals...we may never be Olympians, but we can and will achieve an Olympic feat...we will achieve the healthy, energetic, slender bodies we deserve--as long as we focus on our goals and take steps every day to get closer and closer to them!
Anyway, watching the opening ceremonies last night got me thinking...and a sore butt...
I'm visiting my mom, helping her recover from surgery (she's doing great and I'll be heading home soon) so I'm a bit out of my element and it really was an eye-opener.
Wow, was that show long! I have TIVO (and if you don't, you really ought to consider it) so I fast forward through all the commercials. On a typical hour-long show that saves me about 20 minutes! I cringe to think how much time we would have saved if we had been able to cruise through the commercials last night. Maybe my mom would have even been able to stay awake for it.
One of the frustrating things for me, besides the length and the number of commercials, was here I am in California...on the same time zone as the Olympics...and we are having to wait to watch them until "prime time." What is up with that? It meant the show wasn't over until midnight. Wrong. Wrong. Wrong. Especially when it was well over an hour into the show before the ceremonies even started.
OK, so what does this have to do with losing weight?
First, do what you can to NOT sit on your butt for 4 hours of television. The athletes certainly don't...if they want to achieve their goals they are out moving...some may be sitting for hours on sleds...but they are actively working their muscles while doing it.
Tivo is one option. Don't have Tivo and want to watch the Olympics? I understand...get up and move as much as you can. There are plenty of commercials which allow for you to get in some quick laps around the living room or do some isometric exercises.
Second, eat like an athlete...sort of...smaller quantities, but eat the same good healthy food that an athlete eats, a good balance of protein, complex carbs and fats. Be sure to eat lots of veggies and fruits.
Third, drink lots of clean, pure water. I know Coke and Budweiser are sponsors, but you don't need the empty calories. The athletes will be drinking more water than anything else...again, follow their model and keep hydrated...the best way to do that is with good ol' water!
Fourth, avoid eating unconsciously throughout the games. Don't have snacks out unless you are going to be okay with eating them...because you probably will. Figure out what you are going to eat...have some easy foods...or if you can prepare foods and watch the athletes at the same time, do that. Most experts will tell you not to eat in front of the television...but I don't find that to be very realistic, especially during the Olympics...heck, when are they NOT on? Instead make your goal to be mindful about your eating.
Fifth, if you have trouble keeping from eating while watching then figure out something else you can do with your hands. This can be a big challenge...keeping your hands busy and watching television at the same time...but experiment with a few things and see if they help you. I used to do a lot of embroidery and found that I could do that while I was watching television. I know others who knit. The other night I did some mending. But sewing is not the only thing you can do to keep your hands busy...you can even combine keeping your hands busy with exercising by using some light hand weights (or canned goods from the kitchen cupboard)...do some curls and other upper body work and you might just look more like the athletes you are watching!
Our Olympic challenge--to achieve our health goals...we may never be Olympians, but we can and will achieve an Olympic feat...we will achieve the healthy, energetic, slender bodies we deserve--as long as we focus on our goals and take steps every day to get closer and closer to them!
Wednesday, February 3, 2010
Eat Fat to Lose Weight and Beat the Blues
Do you eat because you feel depressed?
Even having lost 125 pounds and fought off the demon of depression, I still have strong urges to grab a pint of comfort when stressed or depressed...in my case the pint is usually Ben & Jerry's.
I know from personal experience that eating all that sugar only temporarily helps the feeling of depression.
Well a study done in Spain indicates we can actually eat foods to help prevent depression in the first place!
The famous "Mediterranean diet" appears to be the answer--eating an abundance of fruits, vegetables, and healthy fats is olive oil, nuts and fish.
It may be the fats that have the biggest benefit--olive oil has oleic acid, and omega-3 fatty acids from fish give our serotonin levels a boost. Serotonin is the feel-good hormone, and is what many anti-depressants target.
This is another important reason why we shouldn't just eliminate or drastically cut back on all fats. Keeping some good, healthy fats in our diet is important for our moods, our mental abilities...and it also helps your insides stay regulated and your skin feeling smooth.
Eat healthy fats as part of your plan for losing or maintaining weight. It is a healthy part of any successful, permanent weight loss program.
Even having lost 125 pounds and fought off the demon of depression, I still have strong urges to grab a pint of comfort when stressed or depressed...in my case the pint is usually Ben & Jerry's.
I know from personal experience that eating all that sugar only temporarily helps the feeling of depression.
Well a study done in Spain indicates we can actually eat foods to help prevent depression in the first place!
The famous "Mediterranean diet" appears to be the answer--eating an abundance of fruits, vegetables, and healthy fats is olive oil, nuts and fish.
It may be the fats that have the biggest benefit--olive oil has oleic acid, and omega-3 fatty acids from fish give our serotonin levels a boost. Serotonin is the feel-good hormone, and is what many anti-depressants target.
This is another important reason why we shouldn't just eliminate or drastically cut back on all fats. Keeping some good, healthy fats in our diet is important for our moods, our mental abilities...and it also helps your insides stay regulated and your skin feeling smooth.
Eat healthy fats as part of your plan for losing or maintaining weight. It is a healthy part of any successful, permanent weight loss program.
Wednesday, September 2, 2009
Weight Loss Success Tip: Enjoy Healthy Snacks
I love sharing ideas that are healthy and weight loss success tips...and sometimes a food is just too good not to share!
I want to share a snack that I love with you...it is a cracker that is very healthy, versatile, tasty and it happens to be gluten free.
In fact, I learned about it because it is gluten free. I don't have a problem with gluten but I have a friend who does. So I was looking for some crackers to have with hummus that he would be able to enjoy...and I found these gems.
The brand I found is Crunchmaster, but there may be other similar if you can't find this specific one...they are multi-grain, oven baked crackers. They are thin crispy discs...a serving is 15 crackers.
The contain brown rice meal, sesame seeds, quinoa seeds, flax seeds, amaranth seeds...very yummy. They do have soy sauce so if you can't take soybeans or fermented products you might not be able to enjoy these...
One serving has 280 mg of Omega-3 fatty acids (the good stuff) and 3 grams of protein. I enjoy them with veggies, hummus, other dips...just about anything.
Oh--on the box there is a website and phone number, so if you don't see them in a store near you, maybe they will be able to tell you where you can find them!
I want to share a snack that I love with you...it is a cracker that is very healthy, versatile, tasty and it happens to be gluten free.
In fact, I learned about it because it is gluten free. I don't have a problem with gluten but I have a friend who does. So I was looking for some crackers to have with hummus that he would be able to enjoy...and I found these gems.
The brand I found is Crunchmaster, but there may be other similar if you can't find this specific one...they are multi-grain, oven baked crackers. They are thin crispy discs...a serving is 15 crackers.
The contain brown rice meal, sesame seeds, quinoa seeds, flax seeds, amaranth seeds...very yummy. They do have soy sauce so if you can't take soybeans or fermented products you might not be able to enjoy these...
One serving has 280 mg of Omega-3 fatty acids (the good stuff) and 3 grams of protein. I enjoy them with veggies, hummus, other dips...just about anything.
Oh--on the box there is a website and phone number, so if you don't see them in a store near you, maybe they will be able to tell you where you can find them!
Tuesday, March 31, 2009
Eating Chocolate as Part of Weight Loss
Yes, chocolate can have a place in your weight loss plan.
First, as you have heard me say repeatedly, I do not believe any foods should be off-limits completely. That is just no fun! Not only that, it can lead to feeling deprived which then tends to prompt us to binge.
We don't want to be in that cycle. We want to be in a healthy cycle where we feel good about ourselves and the progress we are making towards achieving our ideal health goals.
So incorporating some of your favorite foods, in small portions can actually help you lose weight in the long run!
Now--don't let that lead you to believe you can just eat bon-bons all day long! Nor does it mean that we should eat large quantities of the "healthy chocolate" that you see advertised.
It is important that we change our thinking--not just what we eat. I have done that before and it has always backfired! If you swap eating a dozen chocolate chip cookies for a bag of low-cal cookies you are not really changing the thought process or the behavior! I contend that even if what you swap for is carrot sticks you are still not changing the thinking. Because if you still stuff yourself, at some point you will decide the carrot sticks just aren't cutting it and look out baby--then a super-binge is on the way!
When we change our thinking about food and our bodies and begin to really love ourselves we want to truly take care of these wonderful bodies we have. One of the ways we take care of them is to fuel them properly rather than stuffing them with food because something is "eating us" emotionally! Instead we learn other ways to deal with issues and no longer feel the need to self-medicate with food.
But fueling properly doesn't mean you never get to have a treat...and chocolate is a great treat AND can actually have some health benefits.
Be sure to eat dark chocolate for maximum heart benefits. And take small pieces--you only need 1/4 oz to achieve the benefits--that means a standard size chocolate bar will pretty much last you a week.
First, as you have heard me say repeatedly, I do not believe any foods should be off-limits completely. That is just no fun! Not only that, it can lead to feeling deprived which then tends to prompt us to binge.
We don't want to be in that cycle. We want to be in a healthy cycle where we feel good about ourselves and the progress we are making towards achieving our ideal health goals.
So incorporating some of your favorite foods, in small portions can actually help you lose weight in the long run!
Now--don't let that lead you to believe you can just eat bon-bons all day long! Nor does it mean that we should eat large quantities of the "healthy chocolate" that you see advertised.
It is important that we change our thinking--not just what we eat. I have done that before and it has always backfired! If you swap eating a dozen chocolate chip cookies for a bag of low-cal cookies you are not really changing the thought process or the behavior! I contend that even if what you swap for is carrot sticks you are still not changing the thinking. Because if you still stuff yourself, at some point you will decide the carrot sticks just aren't cutting it and look out baby--then a super-binge is on the way!
When we change our thinking about food and our bodies and begin to really love ourselves we want to truly take care of these wonderful bodies we have. One of the ways we take care of them is to fuel them properly rather than stuffing them with food because something is "eating us" emotionally! Instead we learn other ways to deal with issues and no longer feel the need to self-medicate with food.
But fueling properly doesn't mean you never get to have a treat...and chocolate is a great treat AND can actually have some health benefits.
Be sure to eat dark chocolate for maximum heart benefits. And take small pieces--you only need 1/4 oz to achieve the benefits--that means a standard size chocolate bar will pretty much last you a week.
Thursday, February 26, 2009
Weight Loss Success Calories NOT Key
It is not the number of calories you eat versus expend that is the most important measure of success for losing weight.
While reducing calories taken in and/or increasing the number of calories you burn is part of the equation--it is not the be-all to end-all.
This is my story--and I'm sticking to it--despite a federal study that claims otherwise.
This study followed people for 2 years (which for a dieter is an eternity) and found that whether the diet was low-fat or low-carb or high-protein did not matter...it wasn't the kind of diet that had the effect. The participants who had the greatest success, no matter what type of diet they were on reduced their caloric intake--and stuck with it.
Ah-ha! That is the key then, the sticking to it part!
Even in this study they note that the participants had trouble sticking to the plan--and weight lost was modest for most!!!
I've heard the calories in vs calories out theory since I was in high school. As a competitive athlete who worked out several hours a day and who did not eat a lot of food--and yet was still considered overweight--it just didn't make sense.
I knew in my heart there was more to it than simple math or physics!
Eating, body image and weight loss are emotional issues. And, defying all logic, it is quite possible for us to "hold on to" fat even if follow the mathematical equation.
This is why programs that include some sort of counseling or peer support have much greater results than diets that are simply following some eating rules.
With support, it is much easier to make the permanent life-style changes that are required to have permanent weight-loss results.
And to make the changes in our behavior we have to change what is going on in our heads first.
Bottom line, get your head 'in the game', decide that you are worth it, decide that you can achieve it, get some support, and every day take the action steps to get you to your health goals.
While reducing calories taken in and/or increasing the number of calories you burn is part of the equation--it is not the be-all to end-all.
This is my story--and I'm sticking to it--despite a federal study that claims otherwise.
This study followed people for 2 years (which for a dieter is an eternity) and found that whether the diet was low-fat or low-carb or high-protein did not matter...it wasn't the kind of diet that had the effect. The participants who had the greatest success, no matter what type of diet they were on reduced their caloric intake--and stuck with it.
Ah-ha! That is the key then, the sticking to it part!
Even in this study they note that the participants had trouble sticking to the plan--and weight lost was modest for most!!!
I've heard the calories in vs calories out theory since I was in high school. As a competitive athlete who worked out several hours a day and who did not eat a lot of food--and yet was still considered overweight--it just didn't make sense.
I knew in my heart there was more to it than simple math or physics!
Eating, body image and weight loss are emotional issues. And, defying all logic, it is quite possible for us to "hold on to" fat even if follow the mathematical equation.
This is why programs that include some sort of counseling or peer support have much greater results than diets that are simply following some eating rules.
With support, it is much easier to make the permanent life-style changes that are required to have permanent weight-loss results.
And to make the changes in our behavior we have to change what is going on in our heads first.
Bottom line, get your head 'in the game', decide that you are worth it, decide that you can achieve it, get some support, and every day take the action steps to get you to your health goals.
Wednesday, February 11, 2009
Weight Loss Challenges: Visiting Family
Your family, the in-laws, or friends who you consider family can be trips that are both the easiest to stick to health goals and the most difficult. Sometimes at the same time.
With anyone that close, there are triggers that are going to come up. It could be favorite foods that aren't so healthy for you or behaviors that hit you emotionally that you want to hide from (or "stuff" down with food!)
This is a great opportunity for you to practice listening to your body. If you have always been a big eater in your family, it may be hard for them to accept that you really don't want seconds, or that favorite treat that Mom made special just for your visit.
With some families you may be able to elicit support from one family member or another. In other families asking for help may bring out some apparent sabotage. You will probably have a good idea which category your family will fall into, but sometimes our efforts will bring out the best in other people, so don't be afraid to ask for what you need--if nothing else it is good practice!
When planning your visit to your family, let them know of your dietary changes--especially if someone is going to be doing a lot of cooking for your visit. Rather than wait for your arrival and then telling your Italian Mom you can't eat the lasgna and tiramisu, tell her ahead that you are eating lots of vegetables and could she stock up on salad stuff...or if you can, plan on stopping at the store shortly after arrival.
Here's my plan (which I announce several days ahead)--arrive at the house, check out the refrigerator and make a shopping list, head to the grocery store within a couple hours of arrival.
At the store I buy lots of fruits & vegetables that are easy to eat for snacks that I really like--grape tomatoes, blueberries, apples--lettuce and salad fixings, yogurt for breakfast and some string cheese for snacks. If I'm here for a long visit, I'll buy nuts...for short visits I'll have brought it along from home. And I buy lots of water! Lots and lots of water!
With anyone that close, there are triggers that are going to come up. It could be favorite foods that aren't so healthy for you or behaviors that hit you emotionally that you want to hide from (or "stuff" down with food!)
This is a great opportunity for you to practice listening to your body. If you have always been a big eater in your family, it may be hard for them to accept that you really don't want seconds, or that favorite treat that Mom made special just for your visit.
With some families you may be able to elicit support from one family member or another. In other families asking for help may bring out some apparent sabotage. You will probably have a good idea which category your family will fall into, but sometimes our efforts will bring out the best in other people, so don't be afraid to ask for what you need--if nothing else it is good practice!
When planning your visit to your family, let them know of your dietary changes--especially if someone is going to be doing a lot of cooking for your visit. Rather than wait for your arrival and then telling your Italian Mom you can't eat the lasgna and tiramisu, tell her ahead that you are eating lots of vegetables and could she stock up on salad stuff...or if you can, plan on stopping at the store shortly after arrival.
Here's my plan (which I announce several days ahead)--arrive at the house, check out the refrigerator and make a shopping list, head to the grocery store within a couple hours of arrival.
At the store I buy lots of fruits & vegetables that are easy to eat for snacks that I really like--grape tomatoes, blueberries, apples--lettuce and salad fixings, yogurt for breakfast and some string cheese for snacks. If I'm here for a long visit, I'll buy nuts...for short visits I'll have brought it along from home. And I buy lots of water! Lots and lots of water!
Tuesday, February 10, 2009
Weight Loss Challenges: Traveling
Every trip has its own challenges for sticking with health goals.
Whether it is a short, one day trip or one that lasts for several weeks.
Family visits offer a set of challenges different from, say a trip to Disneyland--a happy place fraught with plenty of challenges all its own.Business trips are yet another animal.
No matter where you are going or for how long, the best way to maintain your goals is to plan, plan, plan.
Remember one of the biggest reasons we overeat is stress. And traveling, even when it is purely for pleasure is stressful. There is the packing and the getting there--by car, by plane...horse-drawn cart! Then there is the stress of being in some place that is just not home. And if you are traveling with someone(s) as much as you love them, there is that additional stress--especially if you are the main packer and planner and shepherd!
So, don't demand perfection of yourself! That is just another stress that you can better live without! Have some fun and relax a little with your discipline. Otherwise you risk your inner child having a tantrum when you get back home and doing far more damage than you would have otherwise!
Whether it is a short, one day trip or one that lasts for several weeks.
Family visits offer a set of challenges different from, say a trip to Disneyland--a happy place fraught with plenty of challenges all its own.Business trips are yet another animal.
No matter where you are going or for how long, the best way to maintain your goals is to plan, plan, plan.
Remember one of the biggest reasons we overeat is stress. And traveling, even when it is purely for pleasure is stressful. There is the packing and the getting there--by car, by plane...horse-drawn cart! Then there is the stress of being in some place that is just not home. And if you are traveling with someone(s) as much as you love them, there is that additional stress--especially if you are the main packer and planner and shepherd!
So, don't demand perfection of yourself! That is just another stress that you can better live without! Have some fun and relax a little with your discipline. Otherwise you risk your inner child having a tantrum when you get back home and doing far more damage than you would have otherwise!
Sunday, February 1, 2009
Are Your Veggies Healthy?
Now look at how are the vegetables prepared--
Are you eating your potatoes in the form of french fries? You pretty much lost all the good potato value...so count that as a simple carbohydrate.
Are you eating your potato baked? Terrific. Oh, but you added 1/2 cup sour cream or several tablespoons of butter. You have now made a healthy food one laden with fat. Again, pretty much lost all the good value.
Are you having a big salad? Congrats! Dousing it with salad dressing--oops....
The point is, remember what you are adding to your vegetables. Make the additions healthy choices. Want some fat...use olive oil, flax oil or other oils that are actually good for you.
Instead of tons of butter and sour cream for your potatoes (russet, gold, red or sweet) try herbs, olive oil, flax oil, a little soy sauce, or something I have come to love is "Liquid Aminos". I spray a little on and it really adds a great zest to my potato.
Are you eating your potatoes in the form of french fries? You pretty much lost all the good potato value...so count that as a simple carbohydrate.
Are you eating your potato baked? Terrific. Oh, but you added 1/2 cup sour cream or several tablespoons of butter. You have now made a healthy food one laden with fat. Again, pretty much lost all the good value.
Are you having a big salad? Congrats! Dousing it with salad dressing--oops....
The point is, remember what you are adding to your vegetables. Make the additions healthy choices. Want some fat...use olive oil, flax oil or other oils that are actually good for you.
Instead of tons of butter and sour cream for your potatoes (russet, gold, red or sweet) try herbs, olive oil, flax oil, a little soy sauce, or something I have come to love is "Liquid Aminos". I spray a little on and it really adds a great zest to my potato.
Saturday, January 31, 2009
Eat Your Vegetables
We've all heard this from our parents, from nutritionists, "Eat Your Vegetables"...
It is true, but let's also look at what are vegetables.
Vegetables include potatoes and sweet potatoes...high in starch. If you have already cut back on the empty calories in sodas, sweets, etc and are still wanting to lose some pounds, you may need to watch how many of your vegetables come from this end of the spectrum.
On the other end of the spectrum there are the lettuces...very low starch, low calorie, etc. It can take a lot of these foods to get you to feeling full. The good news is you can eat as much of them as you want. The bad news is you might get bored and some lettuces have little more nutrition than water.
Then there's a bunch in the middle--like broccoli, beans, etc. I find these to be the best bet for me in the "bang for the buck" as far as nutrition goes.
So there's a huge variety of vegetables and all of them are good to a certain point.
I love a big salad...but it is definitely not all lettuce. I make it chock-full of veggies so that I get a variety of textures, tastes (and vitamins!) in every bite. I pick colorful and flavorful veggies so that I get a pretty meal as well as one that is satisfying to my taste buds.
So don't just shake out the bag of romaine! Get mixed greens, add some peppers, cucumbers, radishes, tomatoes, mushrooms, green beans, whatever you like. Make a salad that a restaurant would be proud to serve and you won't feel deprived! Add your favorite protein--lean beef, chicken, tuna, maybe some walnuts or almonds.
Be brave and experiment. I have found pine nuts to be a great addition to my salads.
During the winter I add more ingredients and less lettuce. During the hot days of summer I enjoy a lot of lettuce for the lightness.
Then top off the salad with something light--my favorite is fresh lemon. Sometimes I add olive oil.
Try some of the other oils that are high in omega 3s...try flax oil, hemp oil, try sesame oil for variety...No matter the oil, keep the quantity of it down. It should augment the flavors in the salad not overpower.
Try a little soy sauce and sesame oil combo. Or red wine vinegar with olive/flax or hemp oil.
It is true, but let's also look at what are vegetables.
Vegetables include potatoes and sweet potatoes...high in starch. If you have already cut back on the empty calories in sodas, sweets, etc and are still wanting to lose some pounds, you may need to watch how many of your vegetables come from this end of the spectrum.
On the other end of the spectrum there are the lettuces...very low starch, low calorie, etc. It can take a lot of these foods to get you to feeling full. The good news is you can eat as much of them as you want. The bad news is you might get bored and some lettuces have little more nutrition than water.
Then there's a bunch in the middle--like broccoli, beans, etc. I find these to be the best bet for me in the "bang for the buck" as far as nutrition goes.
So there's a huge variety of vegetables and all of them are good to a certain point.
I love a big salad...but it is definitely not all lettuce. I make it chock-full of veggies so that I get a variety of textures, tastes (and vitamins!) in every bite. I pick colorful and flavorful veggies so that I get a pretty meal as well as one that is satisfying to my taste buds.
So don't just shake out the bag of romaine! Get mixed greens, add some peppers, cucumbers, radishes, tomatoes, mushrooms, green beans, whatever you like. Make a salad that a restaurant would be proud to serve and you won't feel deprived! Add your favorite protein--lean beef, chicken, tuna, maybe some walnuts or almonds.
Be brave and experiment. I have found pine nuts to be a great addition to my salads.
During the winter I add more ingredients and less lettuce. During the hot days of summer I enjoy a lot of lettuce for the lightness.
Then top off the salad with something light--my favorite is fresh lemon. Sometimes I add olive oil.
Try some of the other oils that are high in omega 3s...try flax oil, hemp oil, try sesame oil for variety...No matter the oil, keep the quantity of it down. It should augment the flavors in the salad not overpower.
Try a little soy sauce and sesame oil combo. Or red wine vinegar with olive/flax or hemp oil.
Thursday, January 29, 2009
Hunger Pangs: What to do?
So you want to lose some pounds, you are eating healthy, but gosh, you're just plain hungry, what do you do?
First thing I do when I feel hungry is to stop for a second (instead of just reacting and grabbing food) and analyze the situation to determine if I am really hungry or if it is something else...
I ask myself a couple of questions:
Similarly, if I am hungry for a specific food (especially if that food is high sugar or fat, like ice cream or chocolate) then I'm not really physically hungry. It may sound great, but probably I got some trigger from either a visual cue (like I just saw someone eating ice cream, or an ad for a chocolate bar) or I am reacting to a situation emotionally.
Generally speaking if it has been 3-4 hours since I last ate, it is possible that I am actually physically hungry. I still run through the rest of the questions. However, If I am having mouth hunger of specific cravings AND it has been 3, 4 or more hours since I last ate, it is possible that I have waited TOO long and gone beyond the stomach hunger point.
If it hasn't been that long since I last ate, then I definitely want to look at my water intake. Many times we think we are hungry when we are really thirsty. That is why I always have water with me.
If it hasn't been that long since I ate and I have been drinking enough water, then I want to look at my emotions.
If I find that I can honestly say that I'm not reacting out of an emotion--in other words I'm not trying to "stuff" my emotions by eating, then I will eat something. Even if it has only been an hour or so since I last eat.
I just eat something like, high in protein and/or complex carbs.
It is important to learn to listen to our bodies...we just need to practice listening! We are in the process of changing our habits and learning to listen to our healthy bodies and make healthy choices!
First thing I do when I feel hungry is to stop for a second (instead of just reacting and grabbing food) and analyze the situation to determine if I am really hungry or if it is something else...
I ask myself a couple of questions:
- Am I hungry in my stomach or in my mouth?
- Am I hungry for a specific food?
- When did I last eat?
- Have I had enough water?
- Am I bored?
- Am I feeling stressed? (boredom and stress are 2 of my emotional triggers, they may be different for you)
- Am I avoiding doing something or saying something?
Similarly, if I am hungry for a specific food (especially if that food is high sugar or fat, like ice cream or chocolate) then I'm not really physically hungry. It may sound great, but probably I got some trigger from either a visual cue (like I just saw someone eating ice cream, or an ad for a chocolate bar) or I am reacting to a situation emotionally.
Generally speaking if it has been 3-4 hours since I last ate, it is possible that I am actually physically hungry. I still run through the rest of the questions. However, If I am having mouth hunger of specific cravings AND it has been 3, 4 or more hours since I last ate, it is possible that I have waited TOO long and gone beyond the stomach hunger point.
If it hasn't been that long since I last ate, then I definitely want to look at my water intake. Many times we think we are hungry when we are really thirsty. That is why I always have water with me.
If it hasn't been that long since I ate and I have been drinking enough water, then I want to look at my emotions.
If I find that I can honestly say that I'm not reacting out of an emotion--in other words I'm not trying to "stuff" my emotions by eating, then I will eat something. Even if it has only been an hour or so since I last eat.
I just eat something like, high in protein and/or complex carbs.
It is important to learn to listen to our bodies...we just need to practice listening! We are in the process of changing our habits and learning to listen to our healthy bodies and make healthy choices!
Monday, January 26, 2009
I'm Proud of Myself
I am proud! I have been at a very intensive course for the past several days (hence no posts!)
Sessions starting early in the morning and running to midnight could have easily led me to revert to unhealthy eating habits. There was quick access to high caffeine, high sugar, high simple carb foods which give energy surges, followed by the inevitable crash.
Instead, I kept my energy level constant by eating complex carbs, nuts, lean protein and drinking lots of water. Although not as much water as I normally do (there was so much info and very few bathroom breaks and I didn't want to miss a word!)
I brought my healthy food with me and that made it EASY to CHOOSE to eat what was healthiest for me.
Of course that meant I had to plan before hand. Most importantly I had to decide that I was important enough to be taken care of! I deserve to keep my healthy habits up and keep up with my health and weight loss goals!
I also exercised every day--even though I would have liked the extra sleep--I knew that sitting on my rear for 4 days was not good for my muscles or getting oxygen to my body. Quick walks during dinner breaks, walking flights of stairs rather than using the elevator, long walks at night all contributed to my healthy routine.
So after 4 days I feel stronger and healthy and proud of myself for learning and for exercising my determination for personal health!
Sessions starting early in the morning and running to midnight could have easily led me to revert to unhealthy eating habits. There was quick access to high caffeine, high sugar, high simple carb foods which give energy surges, followed by the inevitable crash.
Instead, I kept my energy level constant by eating complex carbs, nuts, lean protein and drinking lots of water. Although not as much water as I normally do (there was so much info and very few bathroom breaks and I didn't want to miss a word!)
I brought my healthy food with me and that made it EASY to CHOOSE to eat what was healthiest for me.
Of course that meant I had to plan before hand. Most importantly I had to decide that I was important enough to be taken care of! I deserve to keep my healthy habits up and keep up with my health and weight loss goals!
I also exercised every day--even though I would have liked the extra sleep--I knew that sitting on my rear for 4 days was not good for my muscles or getting oxygen to my body. Quick walks during dinner breaks, walking flights of stairs rather than using the elevator, long walks at night all contributed to my healthy routine.
So after 4 days I feel stronger and healthy and proud of myself for learning and for exercising my determination for personal health!
Monday, January 12, 2009
Listen to Your Body
Yesterday I said it is important to love ourselves and to listen to our bodies in order to achieve our ideal weight and health.
There is a lot of documentation that supports the concept that left to our own choices, as young children we will choose the foods that give us the nutrition we need to grow and thrive in the world.
I am not suggesting that you not provide your child with guidance on making nutritional choices and expanding the food vocabulary. I am suggesting that we have an inner wisdom, we are "programmed" if you will, to know what is good and not so good for us.
The challenge comes in that most of us who have weight issues have used food for emotional support rather than nutritional support. Food is the most popular "drug of choice" to help us get through the day. It is relatively inexpensive, easy to get, and legal.
By abusing food, either mildly or massively, we have reprogrammed our brains. We have flooded our brains and bodies with chemicals and hormones that do not encourage our thriving. Caffeine and sugar are the easiest for us to understand, but they are not the only elements that are polluting our bodies and preventing the natural progression of health.
In order to be able to trust the messages you are getting from your body, you must first be sure that it is not the sugar, caffeine or other "bad apples" talking.
One way to do that is to be conscious about what you eat. Decide today that you will eat only when you are 100% aware. Ask yourself why you want to eat and what you want to eat. Then ask yourself if the thing you think you want to eat will support you in your health goals.
Another question that works wonders for me--is the desire to eat (or drink) this coming from LOVE? If I can honestly say YES to this question, then I give that item a green light!
Affirmation:
There is a lot of documentation that supports the concept that left to our own choices, as young children we will choose the foods that give us the nutrition we need to grow and thrive in the world.
I am not suggesting that you not provide your child with guidance on making nutritional choices and expanding the food vocabulary. I am suggesting that we have an inner wisdom, we are "programmed" if you will, to know what is good and not so good for us.
The challenge comes in that most of us who have weight issues have used food for emotional support rather than nutritional support. Food is the most popular "drug of choice" to help us get through the day. It is relatively inexpensive, easy to get, and legal.
By abusing food, either mildly or massively, we have reprogrammed our brains. We have flooded our brains and bodies with chemicals and hormones that do not encourage our thriving. Caffeine and sugar are the easiest for us to understand, but they are not the only elements that are polluting our bodies and preventing the natural progression of health.
In order to be able to trust the messages you are getting from your body, you must first be sure that it is not the sugar, caffeine or other "bad apples" talking.
One way to do that is to be conscious about what you eat. Decide today that you will eat only when you are 100% aware. Ask yourself why you want to eat and what you want to eat. Then ask yourself if the thing you think you want to eat will support you in your health goals.
Another question that works wonders for me--is the desire to eat (or drink) this coming from LOVE? If I can honestly say YES to this question, then I give that item a green light!
Affirmation:
I choose to eat foods that support the health of my mind, body and spirit.We'll talk more about LOVE and food tomorrow.
Saturday, January 3, 2009
Am I Moving in the Right Direction?
How do you know if you are taking the right steps to achieve your health goals? The great teachers all tell us to tap into our feelings and they will tell us if we are moving toward or away from the goal.
So whether you get the guidance from angels as Doreen Virtue says, the Teachings of Abraham through Esther Hicks, affirmations from Louise Hay, Meditations with Wayne Dyer or Life Makeovers with Cheryl Richardson (or any of the other wonderful teachers out there) or you happen to read something that feels right and true to YOUR heart and spirit...listen and it will steer you true.
Let me remember to listen to (and hear) that inner voice as it reminds me to follow my bliss--to look forward to my healthy body, my increased energy and all the other wonderful changes I am experiencing! It is time for FUN--I can move my body in ways that I couldn't before and I am having fun. Thank you, thank you, thank you!
So whether you get the guidance from angels as Doreen Virtue says, the Teachings of Abraham through Esther Hicks, affirmations from Louise Hay, Meditations with Wayne Dyer or Life Makeovers with Cheryl Richardson (or any of the other wonderful teachers out there) or you happen to read something that feels right and true to YOUR heart and spirit...listen and it will steer you true.
My dad always used to say, "If you take a step and it feels good, you must be headed in the right direction." What he wanted us to understand was that we needed to measure our progress against an inner compass, using our feelings, our comfort level, and our knowledge of ourselves as the ultimate guide.
I've spent most of my adult life trying to hear that inner voice above the noise around me...It says softly that happiness is as simple as having something to look forward to in the morning...It says, in a low murmur I sometimes have to strain to hear, that now is the time to have fun.~Linda Weltner, No Place Like Home
Let me remember to listen to (and hear) that inner voice as it reminds me to follow my bliss--to look forward to my healthy body, my increased energy and all the other wonderful changes I am experiencing! It is time for FUN--I can move my body in ways that I couldn't before and I am having fun. Thank you, thank you, thank you!
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