Tuesday, June 30, 2009

Tips To Help Lose That Gut - part 2

Tips to help lose that gut - part 2

  1. Enjoy yardwork - Any type of physical activity, even those you would rather avoid, such as cutting the grass, planting flowers, and pulling weeds are ways to burn fat and condition your body - so don't think of it as a chore, but as a way to tone up your body.

  2. Take bigger steps - when walking, try taking bigger/longer steps, or if walking stairs go at a brisk pace instead of just plodding up the stairs, by doing this you use more muscles, burn more calories, and get better toning.

  3. Give away your dinner plates - buy smaller plates. Even if you fill your plate to capacity, you're still eating less but not feeling deprived because your plate is full.

  4. Pass on the potatoes - Potatoes in any form - mashed, baked, fried, or chips - raise your insulin level in your blood, triggering your body to stop burning and start storing fat. (Sweet potatoes are okay since they have more nutrients and fiber.)

  5. Request a substitute - if your restaurant entree comes with a side of pasta, potatoes, or white rice, ask for a vegetable instead - less carbs and more nutrients and fiber.

More tips to come in part 3.

If carbs are a problem for you, you may want to check out a product I carry with me, especially when eating out, called Carb-Ease, it helps reduce the absorption of carbs and sugars in the diet.

Blessings for a Glorious Day!

Monday, June 29, 2009

Tips To Help Lose That Gut - part 1

Tips to help lose that gut - part 1:

  1. Eat more protein - Approx. 25%-30% of the calories in each gram of protein are burned in digestion, compared to approx. 6%-8% of the calories from carbs. That adds up quickly. Remember to chose only lean meats, eggs, healthy protein drinks, low-fat cheese and dairy products.

  2. Read labels - Avoid foods that contain heavy syrup, such as canned fruits, chose fresh or frozen veggies over canned ones that often times have hidden sodium, chose whole or multi-grains over products made with white flour.

  3. Get off your behind - doing your exercises standing instead of sitting expends up to 30% more calories. There are also lots of times throughout the day that we could stand instead of always sitting at a desk, like stand and talk on the phone - with all the technology we have these days, you can talk on the phone doing just about anything, anytime, and any place.

  4. Mix it up - mix up your exercise routine working different muscle groups to get the most effective workouts. If you are lifting weights alternate sets between upper and lower body. If you are doing cardio alternate between the elliptical and jumping jacks.

  5. Get motivation - what movie or song gets you motivated, whatever it is, watch ti or listen to it once a week. Some examples are Rocky, Fighting the Giants, American Flyer's, The Eye of the Tiger sound track, etc.

More tips to come, come back tomorrow.

For those of you who are sore after working out, I recommend Post-workout Recovery, I've used it frequently after a hard work out or after getting a little ambitious in the garden, it makes a world of difference!

Blessings for a Glorious Day!

Friday, June 26, 2009

Help! It's Hot & I'm Sweaty - Rehydrate To The Rescue!

Help! It's hot & I'm sweaty - Rehydrate to the rescue!

With the temperatures climbing higher and higher outside, it's easy to get hot & sweaty, causing your body to lose precious electrolytes. This can cause muscle cramping, fatigue, dehydration, headaches, and heat exhaustion. Rehydrate is a very effective, safe electrolyte replacement that can be used before, during, and after working outside, exercise, or anytime you need to replace electrolytes quickly. It is also very good for people who have been experiencing vomiting or diarrhea, both of which can lead to dehydration and electrolyte depletion.

Benefits of electrolyte replacement with Rehydrate include:

  • low glycemic index for reduced insulin response

  • is isotonic, providing rapid gastric emptying and rapid rehydration

  • contains sequential carbohydrates for sustained energy

  • has essential trace mineral chromium, which aids in proper carbohydrate metabolism

  • has a 1:1 ratio of sodium and potassium to replenish those ions lost with sweating or urination.

  • supplies calcium and magnesium, vital to muscle physiology and energetics, benefiting both contraction and relaxation phases for reduced cramping a quicker recovery.

  • antioxidants that help reduce and protect against exercise-induced free radical damage.

  • coenzymes and catalyst for cell energy production optimize the conversion of macronutrients into energy.

  • L-glutamine helps buffer and process lactic acid produced through physical activity, resulting in reduced muscle cramping, and also serves as an energy source for mental function.

  • L-arginine helps support muscle strength and recovery as well as optimizing cardiovascular blood flow.

Rehydrate, I never exercise or work outside without it! Check out the comparison chart and see how your electrolyte replacement stacks up.

Blessings for a Glorious Weekend, be sure you stay rehydrated!

Thursday, June 25, 2009

5 Ways To Boost Your Metabolism

5 Ways to boost your metabolism.

Firing up your engine to burn excess fat once and for all with these surefire metabolism boosters

  1. Drink more water - When researchers measured people's metabolic rates before and after drinking about 16 ounces of water they found a rise in calorie burning capability. The water had a lasting effect also, even after 30 minutes, those who drank water were using 30% more calories than those who stayed dry.

  2. Eat, then sweat - You have to eat to get lean. Digesting food and absorbing and storing nutrients requires energy. Severely restricting calories slow down your metabolic rate. Starving yourself will eventually cause your body to break down muscle tissue to satisfy energy needs, which further lowers calorie burning. By working out after a meal or substantial snack you will boost your calorie burning.

  3. And eat again - Divide you daily calorie intake into 3 meals and 2 snacks. Research suggest that those who eat more frequently throughout the day are leaner than those who eat meals at irregular times.

  4. Pack in the protein - Protein keeps you full longer. The body uses more calories to digest protein than it does breaking down carbs or fat. Lean, high-quality protein from foods such as lean meats, poultry, seafood, eggs, and dairy products also up levels of the amino acid leucine in your body, which is essential for maintaining muscle and burning calories. Here are some solutions for those who want a quick healthy source of protein, and those who want to increase their leucine levels for even faster break down of fat.

  5. Consider Caffeine - A Harvard study of more than 19,000 participants found that those who consumed 200mg of caffeine on a daily basis were less likely to gain weight than those who did not. Caffeine helps stimulate fat use, especially during exercise. My favorite source of caffeine is also packed full of vitamins and choline for good mental focus, great for before starting a workout!

Blessings for a Glorious Day!

Tuesday, June 23, 2009

Probiotic - What?

Probiotic - what? What are probiotics, why does everyone need them?

Probiotics - simply put, are the good micro-organisms that grow in our bodies.

Probiotics consist of a variety of micro-organisms that have evolved and adapted to live in a balanced, mutually beneficial way within most regions of our bodies, including our skin and gastro-intestinal tract. Most of the time you're not even aware they are present. But when one part of this delicately balanced system is becomes unbalanced or another multiplies to excess our health and wellness can be adversely affected. That's where the inclusion of supplemental probiotics in our daily diets can help support the normal healthy balance of bacteria in our bodies.

Probiotics provide:

Aids in healthy intestinal function and digestion. Probiotics help rebuild your body's natural balance and wellness, you'll benefit from added intestinal function and stability, leading to more productive bowel movements and digestion. Probiotics help relieve symptoms of occasional constipation or diarrhea, helping you absorb more effectively the nutrients you consume.

Aids in immune system support. Probiotics help support your immune system by helping to rid the body of harmful toxins and by doing so decreases the threats to your immune system.

Aids in preventing yeast infections caused by antibiotics. Probiotics help maintain the "good" bacteria in the body, preventing the overgrowth of the bacteria vaginosis that results from taking antibiotics, thus helping to prevent yeast infections.

Supports better weight management. Many times when you start losing the bacteria and toxins that your body doesn't need, you also start to lose weight as a result. Probiotics support better weight management by helping with normal elimination and optimizing nutrient absorption.

Other benefits. Probiotics support antioxidant activity, participate in the synthesis of selected vitamins, and support epithelial health.

ProBiotic Restore is the formulation I recommend, it has been formulated to contain two kinds of probiotics, along with accompanying probiotic food know as FOS, the powerful antioxidant resveratrol and a high power artichoke extract. This combination of probiotics in effective levels and specially selected botanical ingredients strongly support your body's overall health by helping maintain the normal, healthy bacteria your body needs.

My digestive tract is much happier now then it was before I started ProBiotic Restore, yours will be too!

Blessings for a Glorious Day!

Monday, June 22, 2009

What's On Your Salad?

What's on your salad?

Most people automatically think that a salad is diet food. They are a great way to get more vegetable and fruits in your diet, but they can also cause you to gain weight if your not careful. In order to eat the salads that will be figure flattering follow these tips:

Apply the "quarter" rule

Many people wanting to lose weight think that as long as it is served over something green and leafy, it's healthy. That's not necessarily true, loading up on full-fat cheeses, pastas, croutons, and iceberg lettuce add a lot of calories. Instead of full-fat cheeses, have low-fat cheese - such as cottage cheese. Instead of croutons try adding crunch and flavor with nuts, that way you get your good fats (omega-3's), olives and avocados are sources of good fats also. Also instead of iceberg lettuce, try fresh spinach, leafy lettuces, and cabbage. Don't forget the other veggies like raw carrots, cucumbers, or broccoli. Follow the rule of filling your plate 3/4 full of green leafy or raw veggies and 1/4 full of small portions of higher-calorie ingredients.

Dressing on the side good or not

Salad dressings can add hundreds of unwanted calories to a salad if you let a restaurant put it on for you so always ask for dressing on the side, that way you control how many calories go on your salad. When you ask for the salad dressing on the side rather than dipping your salad in the dressing, pour a small amount over your salad and put the remainder out your reach, that way it is less tempting to keep adding more. If you are like me you can eat your salad without any dressing and cut out even more calories, just me personal preference, not everyone likes a plain salad.

Don't get in a rut

Don't eat the same salad day after day, you'll eventually get tired of it and not want salads anymore. Try adding different ingredients, like fruits, lean meats, all sorts of fresh veggies. I love this time of the year when there is a farmer's market every place you look. Be sure to wash all the fresh ingredients thoroughly to remove any dirt, pesticides, or bugs.

Here's one of my favorites

I love fresh spinach leafs, tuna (canned in water) that is drained, mandarin oranges, and sliced almonds, no dressing.

Blessings for a Glorious Day!

Saturday, June 20, 2009

Happy Father's Day!

Happy Father's Day!

Happy Father's Day to all the great Dad's of the world!!!

Friday, June 19, 2009

Rewards of Sacrifice

Rewards of sacrifice, change is sometimes hard, but the rewards are worth it!

Changing your lifestyle can be hard and sometimes requires great sacrifice. Giving up old habits and things you love and feel attached to takes patience, practice, and a true dedication to your goal. When you occasionally lose sight of your goal, remember that nothing great is ever accomplished without a few struggles along the way. Remember that when you goal, the rewards - both physically and spiritually - will make up for all you gave up. You will feel richer, healthier, and more fulfilled than ever before.

Remember that God is always there watching over you, he will listen when you need to talk, he will lift you up when you need a hand, and he will guide you toward your goals.

Always putting God first.

Blessings for a Glorious Day!

Thursday, June 18, 2009

Shake Your Groove Thing - Dance, Dance, Dance!

Shake your groove thing - dance, dance, dance!

Are you bored with your exercise routine? Are you looking for something different? Well, get up and dance! Do you know that dancing is great cardiovascular exercise? A study presented recently at the American College of Sports Medicine meeting in Seattle, found that salsa dancing could improve cardiovascular fitness, and another study showed that less vigorous dance such as ballroom dancing, fox trot or tango were also effective workouts. Each provides at least an extra 2,000 or more steps a day helping burn unwanted calories and tone your body.

Instead of watching "Dancing with the Stars", you could be your own star and start a healthier lifestyle today!

Blessings for a Glorious Day!

Wednesday, June 17, 2009

The Best of Both Worlds!

The best of both worlds, for couch potatoes who love sitting around playing video games. You can enjoy your video games and get fit!

If you want to get fit but can't seem to pry yourself away from that video game, there's help for you. I know anyone who plays video games knows the "Wii" name, now "Wii" has fitness games designed to get you up off that couch and active again. This is a great way for someone who is out of shape to transition into a more traditional form of exercise.

The Wii offers several different interactive games that more than one player can enjoy, ever the "Seniors" group love them. They offer such things as bowling, have a league in your living room. They also have baseball, basketball, soccer, racquetball, boxing, dancing and many others to chose from. In addition to the Wii there are other systems that offer interactive games too.

This form of activity is equivalent to light jogging. You can also make it a social event and have your friends over, that way everybody can start getting healthy.

So let's get up and get movin' folks! (Hints for a Father's Day Gift or two)

Blessings for a Glorious Day!

Tuesday, June 16, 2009

Calling All Men, It's Time! - Part 2

Calling all men, it's time - to start eating healthier! Part 2

Today we're going to discuss portion sizes - yes, size does matter - bigger isn't always better!

Portion size is a key factor in maintaining a healthy weight, by reducing your portion size you also reduce the number of calories you take in.

Tips to help with measuring single-portion size:

  • 1 cup of fresh vegetables or fruit

  • 1/2 cup of starchy vegetables or dried beans

  • 1 slice of bread

  • 1 cup of dry cereal or 1/2 cup cooked cereal

  • 1/3 cup of rice or pasta

  • 1 cup of low-fat milk

  • 3 ounces of lean meat, fish, or poultry

After a week or so of measuring portions, you should be able to judge just by looking at the food, what a portion size should be. Here's a few more tips to help you visualize portion sizes:

  • 1/2 cup is about the size of half a tennis ball

  • 1 cup is about the size of a baseball

  • 3 ounces of protein is about the size of a deck of cards

Whether you are wanting to lose weight or maintain weight you need to keep track of your calories to make sure you are burning more calories than you are taking in. According to the American Heart Association:

  • Men between 19 and 30 years old should limit daily calorie intake to 2,400 if sedentary, 2,600 if somewhat active, and 3,000 if very active.

  • Men between 31 and 50 years old should limit daily calorie intake to 2,200 calories if sedentary, 2,400 if somewhat active, and 2,800 if very active.

  • Men 51 and over should limit their daily calorie intake to 2,000 if sedentary, 2,200 if somewhat active, and 2,400 if very active.

If you need extra help getting jump-started with strength training, sports performance, and more energy let me know I'll be happy to help. I know you can do it, believe in yourself and you're half way there!

Blessings for a Glorious Day!

Monday, June 15, 2009

Calling All Men, It's Time! - Part 1

Calling all men, it time - to start eating healthier.

Because Father's Day is approaching and because we love the men in our lives and want them around for a long time, let's give them the gift of better health!

I realize it's not always easy to change to a healthier lifestyle, believe me, I was very unhealthy for many years, but trust me when I tell you that getting healthy is worth the effort! You will have more energy, feel better, and look better as well.

Eating a properly portioned, nutritious diet can improve a man's health and help maintain a healthy weight. By maintaining a healthy weight you can potentially prevent serious health problems in the future, such as heart disease, diabetes, cancer, high cholesterol, and many others as well.

Tips for building a health diet for men:

  • Get 5 or more servings of fruits & vegetables daily. They are high in vitamins, minerals, and fiber, plus they are low in calories. Be sure to eat a variety of vegetables (like a rainbow) all different colors - green, yellow, orange, red, and purple. Avoid cooking vegetables in fat, instead try them - raw, steamed, baked, or boiled. This is a great time of the year to start eating better with all the fresh produce available, check out your local farmers' market and enjoy the harvest.

  • Get at least six servings of whole grain breads or cereals. They contain added fiber to lower your cholesterol and fiber will make you fill full. Choose unrefined whole-grain breads and cereals over those made with refined white flour. Be sure to read the label.

  • Get 2-3 servings of low-fat dairy products. Pick low-fat cheese and yogurt, and skim or 1% milk.

  • Get at least 3 servings of lean meat, fish, or poultry. You should pick cuts of meat with little or no visible fat. Remove the skin from chicken or other poultry. Bake, broil, or grill your fish. Avoid fried or breaded dishes.

  • Cut back on sweets. Cutting back on foods filled with refined sugars such as pies, cakes, and sweetened cereals will help not only reduce calories, but will trim you down faster. Foods with refined sugars have little or no nutritional benefit.

  • Limit your sodium (salt) intake. Use herbs to season your food instead of salt. Also limit the amount of sodium you get from packaged foods.

  • Skip the saturated fats. Things like butter, cheese, and lard can clog your arteries and lead to heart disease. You can have unsaturated fats such as olive oil, walnuts, and avocados in moderation could actually help raise your "good" cholesterol (HDL), which helps protect against heart disease.

Part 2 figuring out what a portion size is for men coming up next visit. If you are needing a little extra help getting started on a healthier road, let me help you get jump-started! Check out what others have to say about how a healthier lifestyle has impacted their lives.

Blessings for a Glorious Day!

Friday, June 12, 2009

Know That He (God) Is Always With You!

Know that He (God) is always with you.

God is always with you through your journey to better health and as you proceed toward your goals of better health and wellness, think about what your life will be like once you achieve those goals. Can you feel the strength? Being "well" or healthy doesn't mean being perfect. Even after you reach your goals you will still need God's guidance through life's ups and downs. Remember to always be grateful and give thanks to God for helping you achieve your goals. By showing gratitude you will receive even more than you have ask for.

Remember to celebrate your accomplishments, but also remember that you are the instrument of a higher power and always give praise and glory to God.

"God blesses those who realize their need for him, for the Kingdom of Heaven is given to them." - Matthew 5:3

Blessings for a Glorious Day!

Thursday, June 11, 2009

Reward Yourself The Right Way

Reward yourself the right way.

It's important to help keep yourself motivated when it comes to weight-loss and healthier living. Whether you are trying to lose weight or maintain your healthy lifestyle, it's important to reward yourself.

Rewards give you something to look forward to, a reason to keep going, and they give you positive reinforcement. It's important to choose the right rewards, those that will help you to move in the right direction, toward your goals. Instead of rewarding yourself with a banana split on the weekend for doing good throughout the week, try to come up with something that makes you feel good about yourself and your accomplishments that doesn't involve food.

Find the reward that works best for you, such as a little extra time golfing or swimming, a new DVD or video game that gets you up and moving, a new CD that makes you want to get up and dance, a new outfit to show off your new figure. Almost everyone could use a little extra "me time", which is a great reward also.

Since you know you better than anyone else, you are the best person to decide on your reward. It can be nearly anything, just not food, as long as it is something you enjoy and that motivates you to keep moving forward. So reward yourself, you worked hard and you deserve it!

Blessings for a Glorious Day!

Wednesday, June 10, 2009

Rev Up Your Weight Loss With Filling Foods

Rev up your weight loss with filling foods.

Do you know which foods to eat that will keep you feeling full linger and help fight hunger?

That gnawing hunger when you're trying to eat less and lose weight, a dieter's worst enemy.

But fighting off that hunger could be as easy as walking to the nearest soup and salad bar for lunch. Here's some ways to make food choices that will help you feel full and prevent the hunger pangs that tend to lead us astray:

  • Get enough lean protein. Protein is the number one thing to help you feel full longer. Be sure you chose lean protein, like turkey, chicken, or fish. Make sure it has been baked, broiled, or grilled, not fried.

  • Eat a "rainbow" of fruits and vegetables. It's really easy this time of the year to get fresh fruits and produce. Fruits and vegetables are also high in fiber which also helps give you that full feeling and promotes good intestinal health as well. Visit your local farmer's market and enjoy the "rainbow"!

  • Sip Soup. By adding two low-calorie soups to your diet daily you'll stave off hunger pangs and feel satisfied longer. Choose soups that are broth-based, no cream-based soups, this helps reduce calories. Soups with vegetables, either chuncked or pureed have been shown to have the most lasting full feeling. Eat your soup before your main course to help reduce your regular food intake by an average of about 20%.

  • Eat whole grains. Whole grain sticks with you longer than refined grains, making you feel full longer, plus it helps add fiber to your diet.

  • Pick "airy" snacks. If you don't always have fruits or vegetables on hand for a snack, choose a snack food that has more air in it - think cheese puffs instead of potato chips, rice cakes instead of cookies. You will feel just as full as if you would with the same size serving of another snack, but with far less calories.

Eating on a smaller sized plate will also make you feel like you are getting just as much food without feeling deprived of anything because you are still eating a full plate of food.

Blessings for a Glorious Day!

Avoiding Diet "Potholes" At Work

Avoiding diet "potholes" at work.

You know what I'm talking about, you're walking past the break room and there sits the doughnuts that a grateful sales rep has left. Even though you've already had your breakfast and your not hungry you still grab one and hurriedly eat it before someone sees you. Later you think what did I do that for, I wasn't hungry and it wasn't even fresh! Yuck.

Welcome to what I call the "potholes" of eating well at work. From vending machines full of junk food, to break rooms laiden with treats from well-meaning folks, to the treats the receptionist has on her desk, temptation is around every corner. When you consider how many waking hours you spend at work each day it's easy to see why these "potholes" can pose hazards to your healthy eating.

Try using some of these tips to help you stick to your healthy eating plan at work:

  • Make time for meals. Studies show that when people eat in front of a computer, they eat more and feel less satisfied. Schedule some time in your workday to take a break, get away from your desk, sit at a table and enjoy your food.

  • Bring your snacks. To avoid the vending machine, steer clear of the "pothole" by bringing an assortment of healthy snacks to have on hand for mid-morning and mid-afternoon treats, plus you'd be surprised at how much money you can save by bringing your own snacks. With the money save you can treat yourself to manicure or a pedicure, that bag of chips isn't so good now is it!

  • Walk it off. Are in you in the swivel chair "pothole", stuck behind a desk all day? Make an effort to get up and move around during the workday. Take the stairs instead of the elevator, park further away, get up and deliver a message instead of e-mailing it. try taking a power walk on your break. Remember any movement is better than none, just stay way from the "potholes".

  • Take an alternate route. If you are having a hard time resisting temptations in the vending machine or break room, try detouring around them. Chances are that if you don't see it, you won't want it.

  • Think it through. Before having junk food or sweets at work, wait ten minutes. Most likely, the urge will pass.

  • Let them eat it. Chances are that during your ten minute delay your co-workers will polish off the free food before you get there. Problem solved!

For a healthy snacks that are chocolate nougat, apple cinnamon, or chocolate peanut butter, they all taste great and have lots of protein to help fight off cravings.

For those who need extra help with appetite control, Metabolic Nutrition System (MNS) that works great to slim you down faster!

Blessings for a Glorious Day!

Sleep More To Lose Weight?!

Sleep more to lose weight?!

That's right, the quality of sleep and your weight or connected. Research has shown that people who get less than five hours of quality sleep each night are at a significantly higher risk of obesity than those who get seven to eight hours of quality sleep each night.

The reason is "disordered" sleep affects your body in all sorts of way. When it comes to your weight, lack of quality sleep increases levels of the leptin in your blood, leaving you hungrier and more likely to snack. Lack of sleep also stresses the body, causing it to process and store glucose differently. It is also harder to commit to being more active and to plan and prepare healthier meals if you are tired all the time. In short, not getting enough sleep is hazardous to your weight! If you're not getting seven to eight hours of high-quality sleep, try these tips for better sleep:

  • Remove the TV from your bedroom. You should be sleeping, not watching TV late at night.

  • Avoid caffeine or alcohol close to bedtime. Both lead to lower quality sleep.

  • Don't exercise within 30 minutes before bedtime - doing this may make it harder to fall asleep. However, getting regular exercise earlier in the day will promote better rest.

  • Develop a sleep schedule and stick to it, going to bed and getting up at the same time from day to day. This helps set your body's internal clock.

  • Don't sleep late on weekends, which can disrupt your pattern. It's better to get up at your regular time and take a nap later in the day if your need to, or if you need an extra boost of energy any day of the week try this quick pick-me-up or this great lemon-aide flavored drink that is ready made, only 2 ounces!

  • Make sure your bed is comfortable, a good mattress, bedding and pillows.

If you still experience trouble getting a good night's sleep after making these changes, talk to you doctor. There are many medical conditions that could be impacting your quality of sleep, some are serious and require medical treatment.

Let's concentrate on getting high quality sleep, it's critical to your weight-loss success!

Blessings for a Glorious Day!

Friday, June 5, 2009

The Fear Factor - Facing Your Weight-Loss Fears!

The fear factor - facing your weight-loss fears!

When embarking on a new way of eating - and thinking - it's a major life step, but don't let fear hold you back. Fear itself leads to failure. It can cause you hesitation and uncertainty when making important decisions. It can keep you from trying new things entirely, or not following through when you do try something new.

When embarking on your journey toward wellness don't let fear affect your progress. You already took a major step when you decided to change your eating and lifestyle habits. Remember that courage progress through this change. The Bible tells us: "I prayed to the Lord, and he answered me, freeing me from all my fears. those who look to him for help will be radiant with joy; no shadow or shame will darken their faces. I cried out to the Lord in my suffering, and he heard me. He set me free from all my fears. For the angel of the Lord guards all who fear him, and he rescues them." (Psalms 34:4-7)

Facing your Fear

Take some time to meditate on your fears and whether they're holding you back. Write about it in a journal, or discuss it with a friend or a family member. Sometimes identifying your fear is all it takes to resolve it.

To learn about a healthy approach to weight-loss from a company who's first guiding principle is to put God first go to www.advocare.com/05051046.

Blessings for a Glorious Day!

Thursday, June 4, 2009

Get Healthier By Thinking Positively!

Get healthier by thinking positively!

As someone wanting to get to a healthier weight, one of the worst things you can do is to fall into the pattern of negative self-talk (the inner voice that tells you you will never reach your goal, today was a bad day you deserve some chocolate, you've already cheated today so have that cheesecake, and so on).

Don't be a victim of negative self-talk anymore, a little cognitive reordering will fix you right up. This type of intervention involves identifying your sabotaging thoughts, questioning their validity, and then taking positive action to change it.

Think about the person who constantly thinks, "I've always been heavy and I'll always be heavy, diets never work for me." Rather than using past experiences as an excuse to do nothing, they would be better off questioning why no diets have worked for them before and thinking about alternative approaches to weight loss.

First off, think about what to review all the diets you have tried to see if they failed because they were unreasonable to begin with. If they were extreme (no sugar, no carbs, no fat) or bizarre (cabbage soup morning, noon, and night), you might respond to the negative voice by saying, "If I had tried a healthy, sustainable diet for once, I'd actually succeed." If your diet history reveals that you made informed food choices, you might want to focus on exercise as a primary weight loss tool along with a sensible eating plan Either way, turn the negative self-talk into positive self-talk - the single most important ingredient for successful weight loss is to believe in yourself and start off with a positive attitude. Are you ready for a new start?

Blessings for a Glorious Day!

Wednesday, June 3, 2009

Why Didn't I Think Of That Sooner!

Why didn't I think of that sooner!

Did you ever have one of the "aha" moments, when the solution to a seemingly impossible situation just comes to you, or you see a situation in a whole new light?

We often get stuck in a rut when it comes to problems. We may fixate on one solution, trying over and over to make it work, rather than trying a different approach. Sometimes "Thinking outside the box" can help. One example being, eating fast-food too often is a problem. After thinking about it, you realize that it isn't a love of fast-food that does you in. It's that you drive home from work hungry and that when you see the fast-food restaurant's sign you stop and buy dinner there - even if know you have a healthier option waiting at home.

After thinking and brainstorming a list of possible solutions to this problem, you try having a healthy snack before you leave work and then drive home using a new route that doesn't go right past the fast-food restaurant. Suddenly, the old strategy of relying on willpower alone to bypass the drive-through - isn't needed anymore.

After a few weeks, you look back and see that thinking outside the box, aka "aha" moments work to your advantage. This week, spend some time thinking about some of the old problems standing in your way of success. Try looking at them in a different light. Is there a new way to do things? Give it a try, I know you can do it!

Blessings for a Glorious Day!

Tuesday, June 2, 2009

Cravings Be Gone!

Cravings be gone!

How do you cope with your cravings? You know, those urges that tell you to eat certain foods? Did you know that craving and urges are normal and to be expected? They are not signs of failure. They instead provide you with an opportunity to learn what your triggers are.

Cravings are like a wave in the ocean. Just like a wave, your cravings are strongest at the peak, and start fading like the wave when it recedes. Instead of giving in to the craving right away, give it some time and it will pass. Stay busy/distracted for a few minutes by reading, writing in your journal, deep breathing, taking a walk, positive affirmations (thoughts) "I am in control, I can wait it out." After a few minutes check in with yourself, try to look back at what was going on at the time the craving started. Can you identify it? Was it a feeling, situation, person, event, or do you need to maybe look at adding more food to your meal or snacks? We all know that stressful situations can trigger "stress eating", but sometimes it is a matter of not having enough to eat at a meal, especially protein, or skipping your healthy snack. Trying to stick to the idea of eating several smaller meals a day usually helps to lessen cravings. This of course, usually means planning ahead in regards to healthy food choices. One such solution for a healthy snack that helps with chocolate cravings as well is my favorite snack bar, it has 11 grams of protein, great taste, and only 140 calories!

Remember that most of the time a craving is your bodies way of telling something such as, it doesn't a situation, person, or simply it is time to eat - so pay attention to your body and listen to what it is telling you.

Blessings for a Glorious Day!

Monday, June 1, 2009

Is Your Scale Ruining Your Weight Loss?

Is your scale ruining your weight loss?

Are you one of those people who is constantly stepping on the scale every day, or even several times a day? You could be sabotaging yourself. Studies have shown that people who step on the scale at least once a day are more likely to become frustrated and give up on their goals of obtaining a healthy weight. It makes it harder to stick to the plan if you see your weight go up one day, let's face it, it will not go down every day.

Studies show that people who weigh themselves every day become obsessed with their weight and resort to unhealthy means to try to reach their goal weight. They often times resort to binging and purging, skipping meals, smoking, prescription diet pills, or laxatives. Those who frequently weigh themselves tend to gain more weight than those who weigh less often.

The problem with weighing frequently it that a person's weight can vary drastically from day to day, or even hour to hour. If you weigh first thing in the morning your going to weigh less than if you weigh in the evening because in the morning you have an empty stomach and my even be a little dehydrated. But by later in the day you have eaten and replenished your fluid level which will of course make your weight higher. Another factor in varying weight for women is hormones. Hormone variations can cause the scale to tip in a way not reflective of your overall healthy weight. If you are bloated with your menstrual cycle, that extra water is going to look like wight gain, when it really isn't.

The appropriate way to weigh yourself - it is recommended that you weigh yourself no more than once a week, be sure to do this at the same time each time so that there is consistency in your measurements.

If you find that you are not reaching your goal weight than it is time to take a close look at your diet and exercise plan and switch some things. We'll discuss this more later this week.

So only grace your scale with your presence once this week, okay!

Blessings for a Glorious Day!